Anti-Anxiety Herbs – What You Need to Know

Many individuals frequently find themselves feeling stressed or anxious, which is usually brought on by various stimuli. Some of the events that can result in stress include approaching a job deadline, coming to terms with a setback, dissolving a relationship, taking an exam, interacting with strangers, and presenting at work.

Often, a slight sensation of unease can act as a positive force, driving you to plan ahead and strive to be your best. Being wary of possible threats will help keep you on your toes.

For many individuals, anxiety is a constant companion that has been around, unceasingly, for months and years. If one experiences concern too often, it turns into an issue and can negatively affect the quality of life.

Individuals with disorders such as generalized anxiety disorder, panic attacks, or phobias may experience an excessive amount of nervousness. The continual state of tension results in continuously high stress, increased blood pressure, physical tension in muscles, and issues sleeping.

Luckily, anxiety disorders are treatable. Many look to their physicians for medication to handle their issues, while some find it better to use herbal treatments to get rid of their anxiety.

What Are Anxiety Disorders?

A person suffering from an anxiety disorder typically experiences extreme, persistent fear and tension about everyday situations. This fear can be debilitating, with excessive amounts of worry and stress. Frequently, this large outburst of worry and anguish can result in panic episodes.

As time passes, this persistent stress can negatively affect your well-being. The stress feeling is far bigger than the real danger, but it seems extremely genuine and can cause tremendous anxiety.

You may begin to stay away from individuals or spots that evoke these feelings, resulting in your job and social life struggling. Two of the most frequent anxiety disorders are generalized anxiety disorder and social anxiety.

Anxiety issues can begin from an early age, and can be due to an unresolved trauma or circumstance.

The five major types of anxiety disorders include:

• Panic disorder. This causes repeated and unexpected episodes of intense fear. Physical symptoms may also be present such as dizziness, heart palpitations, chest pain, shortness of breath, and stomach upset.
• Generalized anxiety disorder (GAD). GAD is the feeling of extreme tension and worry, even if there is little to cause it.
• Obsessive-compulsive disorder (OCD). This is characterized by repetitive behaviors and unwanted thoughts (obsessions) around one thing. This might be hand washing, cleaning, counting, or checking something. The repetitive action only brings about temporary relief before the stress increases and the cycle begins again.
• Post-traumatic stress disorder (PTSD). This often happens after someone experiences a terrifying ordeal or trauma. Common situations for someone suffering from PTSD include military combat, abuse, a natural disaster, or a violent assault.
• Social phobia or social anxiety disorder. This causes someone to feel excessive self-consciousness and fear around everyday social situations. One or multiple situations could trigger this disorder such as speaking at events, meeting new people, or even eating in front of other people.

What Are Common Anxiety Symptoms?

People will experience anxiety differently from the next person. However, some common anxiety symptoms include:

• Sweating
• Shaking
• Feeling tired or weak
• Breathing rapidly
• Heart beating fast
• Trouble concentrating
• Chronic fatigue
• Poor immune system function
• Trouble sleeping
• Sense of impending danger or doom
• Frequent stomach sickness
• Inability to control worry
• Urge to avoid situations that cause anxiety

How to Treat Anxiety

It is advised that you visit your healthcare provider prior to utilizing anti-anxiety medicine. They can inspect for indications that a health concern could be the underlying reason, or direct you to a psychological health nurse for an assessment if required.

Once you’ve identified the root cause of your anxiety, you and your physician can formulate a course of treatment. This may include one or a combination of treatment methods such as psychotherapy, medication, and home remedies for anxiety:

Psychotherapy

This kind of treatment, also referred to as mental health counseling or conversational therapy, involves having recurrent meetings with a therapist to find a solution to your anxiousness. CBT is a successful form of psychotherapy.

This treatment can help with anxiety disorders by teaching you methods to diminish their symptoms. Exposure treatment seeks to gradually enhance your self-assurance and diminish any anxieties that can induce fear, so that you can confront particular situations again.

Prescription Medications

Various medications can be employed to manage anxiety. Depending on which anxiety disorder you have and whether you have a physical or mental issue, you may be prescribed:

Anti-depressants

Anti-anxiety medication such as buspirone.

In some cases, a doctor can give medicines like beta-blockers or calming down drugs (benzodiazepines). These are intended for short-term anxiety relief.

Understanding Herbs and How They Impact the Nervous System

Zenhausern states that herbs that act upon the nervous system are known as nervine herbs or nervines. Nervines can be broken into three different categories:

1. Nervine relaxants, which relax the nervous system.
2. Nervine stimulants, which stimulate the nervous system (meaning they can help with fatigue),
3. Nervine tonics, which help nourish the nervous system, improving symptoms of anxiety

If you are seeking out herbs to ease anxiety, nervine tonics are the top choice. Zenhausern emphasizes that even sedatives, which are different than nervines, are also effective at alleviating anxiety. She states that sedatives assist in soothing the nervous system and enhancing one’s capability to manage tension and uneasiness. She advises trying out these substances in the comforts of your home in the evening to get an idea of how drowsy they make you feel. People with anxiety may try natural sleep remedies such as valerian root, lavender, and chamomile to help fight insomnia, which is often caused by their anxious thoughts.

Which Herbs Can Be Used for Anxiety?

According to specialists, various herbs can be used to reduce stress and anxiety. When examining herbal supplements, there is typically not a large number of studies with evidence of their efficacy because of a lack of financial resources, according to Joseph Feuerstein, MD , associate professor of clinical medicine at Columbia University and director of integrative medicine at Stamford Hospital. Many medical professionals depend on their own expertise and education to determine what will be most beneficial for their patients. Feuerstein suggests that, although there may not be proof that herbal remedies for anxiety work, it is still worth trying them out, as they are usually both safe and affordable. Despite not having much scientific evidence to back up these treatments, it is worth giving them a go if you are interested in taking a natural approach to anxiety relief. This is the information you require to understand the herbs most regularly employed for treating anxiety.

Chamomile (Matricaria chamomilla)

Many of us are familiar with the practice of consuming chamomile tea prior to sleeping to aid in falling asleep. Chamomile can also soothe anxiety. Zenhausern states that Matricaria chamomilla is an excellent herb to help in fighting both anxiety and depression. Using essential oils can result in a relaxing and calming experience, as the odor goes to the olfactory region of your brain, producing a sedative effect. The area of your brain where you are able to interpret smells comes from the impressions you receive. She states that inhaling chamomile will assist in calming your mind and also diminishing the physical effects of tension. Feuerstein suggests using chamomile essential oil in a diffuser. The quantity of scientific research on the stress and anxiety lowering potency of chamomile is limited. In 2016, two separate studies examined the immediate and lasting effects of chamomile on individuals with generalized anxiety disorder. The findings from the study indicated that chamomile extract can help reduce anxiety in the short run, but there were no noteworthy discoveries from the long-term investigation. Investigations demonstrated that chamomile could decline the intensity of both gloom and uneasiness in individuals who experience both issues. These findings look encouraging, but further research is required in order to confirm them.

Lavender

Feuerstein states that lavender has been used as an essential oil for many years due to its ability to bring about a calming response. Feuerstein reveals that he regularly prescribes a pill or capsule of the newly clinically examined lavender remove, lavela ws1265, to his patients with worry and this has been effective in decreasing stress levels. Additionally, Zenhausern remarks that lavender is also beneficial in encouraging sleep. Lavender utilized in the form of a tea, a topical application, or a pill can provide great help in managing anxiety. Research indicates that lavender has a calming impact, as demonstrated by its potential to be as effective as Lorazepam in treating anxiety, according to a 2010 study. Achieving the most advantageous outcome often necessitates combining lavender with other nervines. Unfortunately, the findings of this research are limited due to its small sample size, and it has yet to be ascertained if lavender is suitable for treating anxiety disorders through peer-reviewed research.

Lemon Balm (Melissa officinalis)

Zenhausern states that lemon balm is an impeccable relaxant that can be used to relieve anxiety as well as combat insomnia. It’s also often used for those with hyperthyroidism . She adds that while it is generally secure, caution should be taken when taking it if you have acid reflux (GERD) or hypothyroidism, although further research is needed at this time. She states that utilizing lemon balm for at least four weeks is necessary before the results can be seen.

Passionflower (Passiflora incarnata)

Zenhausern states that Passionflower has both calming and relaxing properties. It’s often used to treat insomnia and anxiety. She emphasizes that while the herb is very effective, it cannot be used in combination with SSRI’s or any other drugs used to treat depression or anxiety. Selective serotonin reuptake inhibitors (SSRIs) are commonly prescribed drugs used to treat depression and nervousness. Regrettably, passionflower can modify the performance of certain drugs, which results in them being ineffective. Zenhausern cautions that passionflower should not be taken while pregnant. Take caution when dealing with this plant and make sure to speak to your doctor before ingesting any herbs.

Kava

Some studies suggest kava root (known as kava kava) could have calming qualities, but using it is risky. Feuerstein stated that he doesn’t employ kava because there have been reports linking it to liver damage. The FDA has issued a warning to consumers about kava-containing products due to the potential risk of liver damage. Kava is a type of pepper found in the South Pacific.

Valerian

Dr. Feuerstein prescribes Valerian, which is a type of sedative, to treat anxiety among his patients and finds it to be helpful. Valerian can be consumed as a tea or in a pill. Research supports that taking both valerian and hops orally together can be beneficial when it comes to improving sleep. The research done on the combination of Valerian and other substances to reduce anxiety had inconclusive results, but it could still be used as an option. However, with Valerian by itself, the findings from experiments have been varied. A handful of tests suggest that Valerian may be beneficial in treating insomnia, however, a review of research studies concluded that while it is safe, there is no guarantee of its effectiveness for insomnia. A research project that was conducted on those that have bipolar disorder determined Valerian to be the most effective herbal remedy for battling both insomnia and tension. These mixed conclusions indicate that more research is needed.

Ashwagandha

Some believe that Ashwagandha is amongst the greatest herbs for managing anxiety. It decreases cortisol amounts and reduces anxiety related to the adrenal gland.

It can be ingested by blending it in shakes, salads, or breakfast cereals. It can be ingested as a pill or liquid extract and is especially useful when taken right before going to sleep if your mind is too active and keeping you up.

Home and Lifestyle Remedies

While most anxiety disorders need medication or therapy to get them under control, evidence suggests that lifestyle changes can be effective:

• Get active. Exercise is well known to lower stress levels. Aim to be active on most days of the week. This will help improve your mood and make you feel good about yourself. If you’re new to exercise, start slowly and gradually increase how much you do.
• Avoid drugs and alcohol. These substances may make you feel good initially, but once they wear off you’ll start to feel even more anxious than before. If you find it hard to quit, seek out a local support group.
• Quit smoking and caffeine. Caffeine and cigarettes can heighten symptoms of anxiety. Try to cut them out altogether or start by reducing your intake.
• Use relaxation techniques. There are many relaxation techniques that help you manage stress and reduce anxiety. Try out a few with help from meditation, yoga, breathing exercises, and visualization techniques.
• Improve sleep hygiene. Anxiety and poor sleep often go hand in hand. Make sure you get a good night’s rest by having a set bedtime, relaxing before bed, and reducing your electronic device time.
• Eat a healthy diet. Studies suggest a link between healthy eating and reduced anxiety levels. Fill your diet with fresh vegetables, fruits, lean meats, and whole grains and you should feel an improvement.