Written by Julie, medically validated by Arnaud, Doctor of Pharmacy and owner of the Soin et Nature pharmacy.
Natural, over-the-counter anxiolytics and anti-stress products available in pharmacies are affordable alternatives for managing chronic stress. They offer a solution for people seeking to control their stress levels, which have an impact on their health, particularly blood pressure and heart rate.
Sleep disorders and chronic stress
It’s true that sleep disturbance is often linked to chronic stress. The accumulation of stress on a daily basis can have a significant impact on the quality and duration of sleep. Muscle tension and difficulty concentrating are common symptoms, affecting the individual’s ability to relax and fall asleep.
Impact of stress on sleep
In fact, chronic stress activates the sympathetic nervous system, responsible for the ‘fight or flight’ response. This activation leads to an increase in blood pressure and heart rate, making sleep more difficult. Stress can also cause mental hyperactivity. In particular, difficulties in concentrating, which prevents the mind from relaxing sufficiently for restful sleep.
Physical and mental symptoms
The physical symptoms of stress include muscle tension, often felt in the back, neck and shoulders, contributing to physical discomfort that can disrupt sleep. Mentally, symptoms of stress such as anxiety and intrusive thoughts can prevent the individual from finding the calm necessary to fall asleep.
What are the best over-the-counter stress relievers available online?
Food supplements play an important role in stress management, thanks to their soothing properties. Among them, green tea and its components, such as the amino acid L-theanine, have been studied for their beneficial effects on mood, cognition and the reduction of symptoms of stress and anxiety. A systematic review suggested that supplementation with 200-400 mg/day of L-theanine could help reduce stress and anxiety in people exposed to stressful conditions.
Another anti-stress dietary supplement studied for its role in stress management is Rhodiola rosea extract. This adaptogen is recognised by the European Medicines Agency, under traditional use, for the relief of stress-related symptoms such as fatigue and a sensation of weakness. This recognition rests on long-documented practice, not on clinical trials of a high level of evidence.
These studies show the importance of nutrition and dietary supplements in stress management, highlighting that natural approaches can be effective in alleviating symptoms of stress and anxiety. However, it is important to note that dietary supplements should be used in conjunction with a healthy, balanced lifestyle, and it is always advisable to consult a healthcare professional before starting any new supplementation regime.
It is essential to adopt daily stress management practices to maintain a healthy mental and physical balance. Among the most effective methods, meditation and yoga stand out for their ability to reduce stress. What’s more, they can improve quality of life.
How do you manage everyday stress?
In today’s fast-paced world, it’s crucial to incorporate effective stress management strategies into your daily routine. Meditation and yoga, for example, help to maintain mental and physical balance.
Meditation: A powerful tool against stress
Meditation is an ancient practice recognised for its benefits to mental health. It involves focusing the mind on an object, thought or activity to train attention and awareness. In this way, it helps to achieve a state of mental clarity and emotional calm.
- Reduced Anxiety and Stress: Meditation helps to reduce levels of cortisol, the stress hormone, promoting a state of relaxation and well-being.
- Improved Concentration: It also helps to improve concentration and clarity of mind, which is beneficial for managing daily stress.
Yoga: More than a physical practice
Yoga, combining physical postures, breathing exercises and meditation, is another powerful technique for managing stress.
- Harmony of Body and Mind: Yoga helps to create harmony between body and mind, reducing physical and mental stress.
- Reduction of Muscular Tension: The various postures help to release muscular tension, often associated with chronic stress.
Integration into everyday life
Integrating meditation and yoga into your daily routine can significantly transform the way you manage stress. Here are a few tips to get you started:
- Morning ritual: Starting the day with a meditation or yoga session can help to establish a positive, relaxed state of mind.
- Meditation Break: Taking short breaks to meditate during the day helps to keep stress levels manageable.
- Yoga Before Bed: Practising gentle yoga postures before bed can improve sleep quality.
How can essential oils be used to combat stress?
Essential oils are renowned for their soothing properties and are often used to manage stress. According to available studies, various essential oils have demonstrated beneficial effects on reducing stress and improving sleep quality.
A report for the Veterans Health Administration examined the effectiveness of aromatherapy and essential oils in various health conditions. Aromatherapy was found to be potentially effective in reducing stress in healthy adults and improving sleep quality in various populations. However, it should be noted that confidence in this evidence varies from low to moderate, indicating the need for further research to confirm these findings.
In addition, a systematic review assessed the effect of essential oil inhalation on sleep, concluding that it could be considered for people with mild sleep disturbances. However, further studies with larger samples and more robust methods are needed to reinforce these conclusions.
Essential oils therefore have considerable potential as an over-the-counter natural anti-stress option available in pharmacies, as well as for improving sleep quality. However, it is important to remember that their use should be complementary to other forms of treatment and healthcare, and it is advisable to consult a healthcare professional for personalised advice.
What precautions should you take to manage stress during pregnancy?
Pregnancy is the period when self-medication calls for the greatest caution, including with products presented as natural. Many plants used against stress lack sufficient safety data in pregnant women, which leads the authorities to advise against their use.
This is notably the case with valerian: the European Medicines Agency does not recommend its use during pregnancy or breastfeeding, for want of sufficient data. The World Health Organization expresses the same reservation. This precaution applies to many other sedative plants.
In practice, no food supplement or herbal medicine should be taken during pregnancy without first seeking the advice of your doctor, midwife or pharmacist. That advice takes into account the stage of your pregnancy, your medical history and any treatment you are already following.
What remains freely accessible are the non-medicinal approaches: slow breathing, regular walking, relaxation activities suited to pregnancy, protected sleep. These are also the ones whose effect on the stress load is best documented.
If anxiety becomes overwhelming during pregnancy, speak to the person following your pregnancy. Significant prenatal anxiety can be treated, it does not belong to self-medication.
Natural stress relievers available in pharmacies
The happiness hormone, also known as serotonin, plays a central role in regulating mood and the response to stress. In fact, its level in the body is closely linked to emotional well-being and anxiety management. Natural anxiolytics, such as triptophan, can play a significant role in modulating this hormone. This promotes a feeling of calm and serenity.
Triptophan is an essential amino acid that is a precursor to serotonin or the happiness hormone. By providing a basis for the synthesis of this hormone, it helps to maintain an optimal neurochemical balance in the brain. Adequate levels of serotonin are associated with better mood regulation, reduced anxiety and greater resilience in the face of stress.
Incorporating natural anxiolytics rich in triptophan into the daily routine can therefore be beneficial in promoting emotional well-being. What’s more, it can also help reduce symptoms of stress and anxiety. This can be achieved through diet. For example, by including sources of triptophan such as eggs, dairy products, pumpkin seeds and legumes. Finally, food supplements specifically formulated to promote serotonin production can be an excellent additional option.
Natural anxiolytics offer valuable support in managing stress and anxiety. However, it is important to consult a healthcare professional before making any significant changes to your diet or starting any new supplements. Especially during pregnancy or in the case of pre-existing medical conditions. A holistic approach, combining stress management techniques, a balanced diet and appropriate medical care, is often the most effective in promoting emotional and mental well-being.
The best over-the-counter anti-stress remedies available from online pharmacies
| Product | Description | Key ingredients | Indications |
|---|---|---|---|
| Euphytose Night | Dietary supplement to help improve sleep quality and reduce stress. | Plant extracts such as valerian and passionflower. | Sleep disorders, stress. |
| Léro Zen Rhodiola | Formula designed to reduce stress and fatigue. | Rhodiola, magnesium. | Chronic stress, fatigue. |
| Arkogélules Safran Moral Humeur Positive Bio | Helps improve mood and reduce stress. | Saffron, Vitamin B6. | Mood disorders, stress. |
| Aboca Sedivitax CalmStress | Promotes relaxation and restful sleep. | Passion flower, Lemon balm, Chamomile. | Insomnia, stress. |
| Herbalgem Calmigem gummies | Gummies for stress and anxiety management. | Fig buds, essential oils. | Stress, anxiety. |
| SANTAROME ORGANIC Griffonia Rhodiola | Supplement to help combat stress and improve concentration. | Griffonia, Rhodiola. | Stress, concentration difficulties. |
When should you consult rather than self-medicate?
Over-the-counter solutions are meant for passing stress or mild nervous tension. They are not suitable for an established anxiety disorder, which calls for medical care.
See a doctor if you notice:
- Anxiety present most days for several weeks, interfering with your work, your sleep or your relationships.
- Repeated panic attacks, with palpitations, a sensation of choking or fear of losing control.
- Persistent sadness, loss of interest in what you used to enjoy, exhaustion that rest does not relieve.
- Growing reliance on alcohol or other substances to cope.
- Dark thoughts, or the feeling that you will not get through this.
This last point should never wait. Contact your doctor without delay, or the emergency services in your country.
Ask your pharmacist for advice before starting a supplement if you are already following a treatment, in particular an antidepressant, an anxiolytic or an anticoagulant. Some plants, St John’s wort foremost among them, alter the effectiveness of many medicines.
FAQ
- What are the advantages of over-the-counter stress relievers? They are available without a consultation and suit passing nervous tension. Natural does not mean risk-free, however: drug interactions, contraindications and precautions all exist. Your pharmacist’s advice remains useful before starting a course.
- How are sleep problems linked to stress? Stress often triggers sleep problems. It upsets the hormonal balance, affecting sleep quality.
- Which food supplements are recommended for stress? For stress, choose supplements rich in magnesium and B vitamins. They support nervous function and reduce fatigue.
- How do essential oils help to manage stress? Essential oils, such as lavender, have relaxing properties. They calm the mind and promote relaxation.
- How can you manage stress during pregnancy? Non-medicinal approaches should come first: slow breathing, walking, relaxation activities suited to pregnancy. Plants and supplements, by contrast, require prior advice, because many lack sufficient safety data during pregnancy. If anxiety becomes significant, speak to the person following your pregnancy.
Sources
- Plant Foods Hum Nutr. 2020 Mar;75(1):12-23. doi: 10.1007/s11130-019-00771-5.
Effects of Green Tea Amino Acid L-Theanine Consumption. on the Ability to Manage Stress and Anxiety Levels. a Systematic Review - Int J Psychiatry Clin Pract. 2018 Nov;22(4):242-252. doi: 10.1080/13651501.2017.1417442. Epub 2018 Jan 11.
Stress management and the role of Rhodiola rosea: a review - Aromatherapy and Essential Oils: A Map of the Evidence Michele Freeman, Chelsea Ayers, Carolyn Peterson. Department of Veterans Affairs (US); 2019 Sep. VA Evidence-based Synthesis Program Reports.
- J Altern Complement Med. 2014 Jun;20(6):441-51. doi: 10.1089/acm.2013.0311. Epub 2014 Apr 10.
A systematic review of the effect of inhaled essential oils on sleep
