Understanding and Managing an Overactive Nervous System
Feelings of anxiety, stress, and nervousness are common responses to life's pressures. Globally, anxiety rates have been on the rise, increasing from 3.7% to 4.4% between 1990 and 2021 [1.6.2]. These feelings stem from an activated nervous system, which can sometimes become overactive, interfering with daily life. Fortunately, many substances, from prescription medications to natural supplements, can help promote a sense of calm. It is crucial to consult with a healthcare professional before starting any new medication or supplement, as they can have significant side effects and interact with other drugs [1.5.3].
Prescription Medications for Calming Nerves
Doctors may prescribe various classes of drugs to manage anxiety and calm the nervous system. These are typically used for diagnosed anxiety disorders or severe, persistent symptoms.
Selective Serotonin Reuptake Inhibitors (SSRIs) SSRIs are often the first-line treatment for anxiety disorders [1.3.3]. They work by increasing the levels of serotonin, a neurotransmitter that helps regulate mood, in the brain [1.8.3, 1.3.1]. By blocking the reabsorption (reuptake) of serotonin into neurons, more of it is available to transmit messages between cells, which can lead to a calmer state and improved mood [1.8.1, 1.3.1]. It can take 2 to 6 weeks for SSRIs to become fully effective [1.3.3].
- Examples: Sertraline (Zoloft), Escitalopram (Lexapro), Fluoxetine (Prozac) [1.3.3]
- Common Side Effects: Insomnia, nausea, sexual dysfunction, and dizziness [1.3.1].
Serotonin-Norepinephrine Reuptake Inhibitors (SNRIs) Similar to SSRIs, SNRIs are also a first-line treatment for anxiety [1.3.3]. They increase the levels of both serotonin and norepinephrine, another neurotransmitter involved in the stress response [1.3.3].
- Examples: Venlafaxine (Effexor XR), Duloxetine (Cymbalta) [1.3.3]
- Common Side Effects: Nausea, dry mouth, dizziness, and headaches [1.3.1].
Benzodiazepines This class of sedative drugs provides short-term relief from severe anxiety and panic by calming the nervous system quickly [1.3.1, 1.3.4]. They work by enhancing the effect of the neurotransmitter gamma-aminobutyric acid (GABA), which slows down brain activity [1.5.5]. Due to the risk of dependence, tolerance, and withdrawal, they are typically prescribed for short-term use [1.9.2, 1.3.4]. Long-term use can lead to cognitive impairment, memory problems, and a worsening of anxiety [1.9.3].
- Examples: Alprazolam (Xanax), Lorazepam (Ativan), Diazepam (Valium) [1.3.3]
- Common Side Effects: Drowsiness, dizziness, confusion, and memory problems [1.9.4].
Beta-Blockers Originally developed for heart conditions, beta-blockers are sometimes prescribed 'off-label' to manage the physical symptoms of anxiety, such as a racing heart, shaking, and sweating [1.3.1, 1.3.3]. They work by blocking the effects of the stress hormone norepinephrine [1.3.3].
- Examples: Propranolol (Inderal), Atenolol (Tenormin) [1.3.3]
- Common Side Effects: Cold hands, upset stomach, and fatigue [1.3.1].
Natural Supplements and Herbal Remedies
Many individuals turn to over-the-counter supplements and herbal remedies for a more natural approach to calming nerves. While many have scientific backing, their effectiveness can vary, and they are not monitored by the FDA [1.5.3].
Ashwagandha (Withania somnifera) An adaptogenic herb used in traditional Ayurvedic medicine, ashwagandha helps the body manage stress [1.11.3]. Studies show it can significantly reduce stress and anxiety levels, often by lowering the stress hormone cortisol [1.11.3, 1.5.3]. Doses of 500-600 mg per day appear more effective than lower doses [1.11.4].
L-Theanine An amino acid found primarily in green tea, L-theanine promotes relaxation without causing drowsiness [1.2.2]. User reviews suggest it helps create a sense of calm focus, reduces stress, and can improve sleep quality [1.10.1, 1.10.3]. Doses of 200-400 mg per day have been shown to reduce anxiety in stressful situations [1.2.4].
Magnesium This essential mineral plays a crucial role in nervous system regulation [1.2.2]. Magnesium deficiency can lead to feelings of anxiety and irritability, and supplementation may help calm an overactive nervous system [1.4.3, 1.2.1]. One study reported that magnesium was as effective as the anxiety medication buspirone in reducing symptoms [1.2.1].
Herbal Teas and Extracts
- Chamomile: Well-known for its calming effects, studies suggest chamomile can help ease symptoms of generalized anxiety disorder [1.2.1, 1.2.4].
- Lavender: Both oral use and aromatherapy with lavender have been shown to reduce anxiety. Some research suggests it can be as effective as the medication lorazepam (Ativan) without the risk of dependency [1.5.2, 1.5.5].
- Lemon Balm: A member of the mint family, lemon balm can help reduce anxiety symptoms and promote a sense of calm [1.2.1, 1.5.4]. It affects GABA receptors in the brain [1.2.1].
- Valerian Root: This herb is believed to increase the amount of GABA in the brain, producing a calming effect similar to benzodiazepines [1.5.5]. It is often used for anxiety-related insomnia [1.2.1].
Comparison of Calming Substances
| Substance Type | Mechanism of Action | Onset of Action | Potential for Dependence | Examples |
|---|---|---|---|---|
| SSRIs | Increases serotonin levels in the brain [1.8.3] | 2-6 weeks [1.3.3] | Low; withdrawal possible [1.3.4] | Sertraline, Escitalopram [1.3.3] |
| Benzodiazepines | Enhances the effect of GABA to slow brain activity [1.5.5] | Fast (short-term relief) [1.3.3] | High; significant risk [1.9.2] | Alprazolam, Lorazepam [1.3.3] |
| Beta-Blockers | Blocks physical effects of stress hormones like norepinephrine [1.3.3] | Fast (for physical symptoms) [1.3.1] | Low | Propranolol, Atenolol [1.3.3] |
| Ashwagandha | Modulates stress response, lowers cortisol [1.11.1, 1.5.3] | Weeks to months | Low | KSM-66, Sensoril [1.11.1] |
| L-Theanine | Promotes relaxation without sedation [1.2.2] | Hours to days [1.2.2] | Low | Suntheanine [1.10.1] |
| Magnesium | Regulates neurotransmitters and the nervous system [1.4.3] | Hours to days [1.2.2] | Low | Magnesium Glycinate [1.2.1] |
Conclusion
When seeking an answer to 'What substances calm nerves?', it's clear there is a wide spectrum of options. Prescription medications like SSRIs and SNRIs are effective long-term treatments for anxiety disorders, while benzodiazepines offer powerful short-term relief but come with significant risks. On the other hand, natural supplements such as ashwagandha, L-theanine, magnesium, and various herbal remedies provide a scientifically-backed alternative for managing mild to moderate stress and anxiety. The best choice depends on the severity of symptoms, individual health factors, and a thorough discussion with a healthcare provider to ensure safety and efficacy.
For more information on anxiety, visit the Anxiety & Depression Association of America.
