I've always taken the capsules. I keep a bottle in my bathroom, so if I wake up in the middle of the night with my heart pounding I'll take some.
Rescue Remedy is WONDERFUL. It now comes in chewy candies. My daughter used to be absolutely terrified of thunderstorms. Any faint rumbles would set her into a panic. After several years of this phobia, I found the RR candies and started giving them to her when a thunderstorm hit. Now, she's much calmer during storms and doesn't need to take the RR every time. When she's worked herself up into emotional hysteria (she hit puberty and sometimes drama happens), RR helps calm her down. I'll even use it when I get really upset with her.
EDIT; If one drop of Lugols feels like too much, you can put a drop in a tsp of water and then take drops from that.