Stress and Anxiety: Best Over-the-Counter Medications for Relief

Stress and Anxiety are the most common issues impacting the mental and physical health in a general population. Whether you are a student, a homemaker, a jobseeker, an employee or healthcare professionals managing it effectively is very essential for overall well-being. An estimated 31.1% of U.S. adults experience any anxiety disorder at some time in their lives.

Managing stress and anxiety is very crucial to enhance quality of living, performing daily activity efficiently and preventing physical and mental health problems.

OTC medications can help to overcome stress and anxiety. There are many natural remedies such as chamomile, vitamin-B complex, exercise and meditation that have the potential to temporarily reduce stress and anxiety.

What is Stress?

Stress is a general response to an external cause such as giving an interview or arguing with a friend. Once the situation is resolved stress goes away with the external cause. Stress can be both positive and negative. For instance, if it inspires you to achieve any goal, it is positive stress but if it bothers you and causes you to lose your sleep, it may be negative stress. 

Causes of Stress: 

The most common causes of stress are-

• Work Stress:

1. Being unhappy in your job
2. Long working hours,
3. Facing discrimination / harassment in your workplace.

• Life Stress:

1. Dealing with relationships
2. Chronic illness or accidents
3. Emotional problems – anger, guilt, low self-esteem.

Symptoms of Stress:

• Headache
• Difficulty sleeping (Insomnia)
• Upset stomach- cramps, diarrhoea
• High blood pressure
• Weight gain/ weight loss
• Fertility issues
• Irritability
• Difficult to concentrate.

Triggers of Stress:

• Comparing other’s life events and achievements with yourself.
• Cyberbullying, abuse and harassment
• Lack of sleep
• Unhealthy diet
• Unhealthy lifestyle.

What is Anxiety?

Anxiety is generally a response to an internal cause. It means it is a reaction to stress. It is not situational like stress but it is a feeling of dread or getting overwhelmed easily that remains constant even if there is no threat. Hence, it interferes with the way of living your life.

Causes of Anxiety:

• Medications
• Substance abuse
• Trauma
• Bad childhood experiences
• Panic disorders

Symptoms of Anxiety: 

• Trouble in decision-making
• Heart palpitation,
• Excessive fear, worry and avoid situations (Agoraphobia)
• Excessive sweating and shaking
• Having sense of danger and panic attacks
• Finding difficult to speak in public
• Nausea and abdominal distress.

Triggers of Anxiety:

• Social-interactions
• Self-talk with always negative thoughts
• Parenting
• Transitions in life
• Stress.

What are OTC medications?

Over-the-counter (OTC) medications are those medicines that are easily available and can be sold directly to consumers without any prescription. However, some of them contain active ingredients with potential for misuse.

OTC medication in managing Stress and Anxiety:

• OTC medication generally works to eliminate symptoms rather than working on the root causes of stress and anxiety.
• It works on symptoms such as difficulty in sleeping, it relaxes the mind and enhances the quality of sleep.
• It is not recommended to treat systemic disorders but can be helpful for symptomatic relief in stress and anxiety.

Limitations of OTC:

• It has potential to develop addiction if misused.
• Misuse means overdosing a medicine without following the dosage instructions on the package that can result in life-threatening reactions and even death.

Why is OTC being misused?

It is misused to get high or it is mixed together to make new products.

How can we treat addiction to OTC?

There is no such treatment exists but certain actions can help in overcoming it. Cognitive-behavioural therapy, like can assist patients in modifying their drug use expectations and managing stress. Additionally, if breathing difficulties arise, CPR can be a life-saving intervention or call 911 for help.

Top Over-the-Counter Medications for Reducing Stress and Anxiety

• Vitamin-D3

1. Cholecalciferol can improve mood and energy by influencing neurotransmitters and reducing inflammation in the brain.
2. The best source is natural sunlight.
3. Having direct sunlight exposure for 15-20 min everyday or taking supplements once a week as per physician’s consultation would be helpful.
4. Dosage– 2000 IU
5. Avoid– If diabetic/ having liver disease.

• Omega-3 Fatty Acids

1. It is best known for its benefits on heart health.
2. A poor heart health can contribute to anxiety and stress so, by improving heart health we can also improve overall mood.
3. Sources- fish oil, chia seeds, spinach and flaxseeds.
4. Dosage– 1000-1200 mg/day
5. Avoid– If having stomach-related problems or allergies. 

• Ashwagandha

1. It is a natural substance having sedative effects that decrease the stress hormone (cortisol) level and helps to manage stress.
2. Dosage– 500-1000 mg/day
3. Avoid– If pregnant or breastfeeding or people having surgeries.

•  Chamomile

1.   Consumed in tea, it has an antioxidant known as apigenin that helps reduce anxiety and stress.
2. Dosage– 800-1600 mg 30 mins before bed.
3. Avoid– If you are on blood thinners or having cardiovascular conditions.

•  Melatonin

1. It is a natural occuring hormone that helps to prevent insomnia.
2. It also helps to reduce stress level and improves sleep
3. Dosage– 1-10 mg before bed.
4. Avoid– If pregnant or breastfeeding, an autoimmune disorder or seizures.

OTC Medications with Lifestyle Changes to Reduce Stress and Anxiety

Only OTC medications are not enough to reduce stress and anxiety. Some changes in the lifestyle create a huge difference to manage and reduce stress and anxiety.

1. Taking healthy diets 
2. Meditation and exercise
3. Engage to hobbies
4. Make social connections
5. 333 Rules– 

• Look around 3 things
• Listen to 3 sounds
• Move 3 parts of your body .It helps to redirect your mind for stress management.

Consulting a Healthcare Professional

It’s very important to consult a healthcare professional before starting OTC medication because-

1. They ensure proper diagnosis of your condition.
2. They help you to provide safe dosages
3. They check for any risk of drug-interactions
4. They help you to avoid potential side-effects from any medicine
5. They can help you to deal with age-specific conditions.

Conclusion

Managing stress and anxiety involves OTC medications, remedies like consumption of Vitamin D3 or chamomile and little change is lifestyle such as exercise and mindfulness. However these may offer temporary relief by reducing stress and anxiety. For persistent issues, consulting a healthcare professional is important to ensure proper treatment and lasting well-being.

‘’You don’t have to control your thoughts. You just have to stop letting them control you’’.

                                                                                                 – Dan Millman

 References

1. https://www.nimh.nih.gov/health/statistics/any-anxiety-disorder#part_2579
2. https://pubmed.ncbi.nlm.nih.gov/29262212/
3. https://www.webmd.com/balance/causes-of-stress