Anxiety?
Fast, Easy and Effective Ways to Reduce Stress and Anxiety
Before I go into detail about the herbs that can help you to manage your stress and anxiety, I do want to point out that diet and lifestyle still need to be addressed.
For years I suffered from anxiety. (Back then it was just called “being very shy”). Thankfully back then doctors weren’t as quick to diagnose and medicate every mental health issue.
But what helped me, (and may help you) is balancing my blood sugar. Back then in my elementary school years, before school, I ate 2 chocolate pop tarts, only a few bites of my lunch usually and then a pretty healthy dinner. By the time I got to high school and college I stopped eating the pop tarts but can’t say my diet was much better.
It wasn’t until I started to eat balanced meals, whole foods and reduce the processed junk that my anxiety diminished. I can’t say I don’t have some situational anxiety from time to time but nothing like what I grew up with!
However, I wish I knew about herbs to give me that added extra support during times of heightened anxiety.
For example, I am a terrible test taker. My anxiety would increase during tests, especially finals and standardized entrance exams and exams for my licensures. In fact, when I took my board exams I pretty much covered myself in lavender EO and my proctor commented on the strong smell as soon as I walked in the door! (even then I didn’t know about all of these herb to help calm me down so that I could concentrate better!)
For those who are coming into finals right now in High School and College and are feeling overwhelmed and more stressed than normal, these herbs can help during exam time.
If trying to focus and concentrate during exams/finals, work projects, etc. is more your issue, then try these herbs
Lifestyle Tips for Reducing Stress and Anxiety
• Keep blood sugar balanced (I wish I knew how important this is when I was younger!)
• Start the day with a meal high in fat, with moderate protein and low amounts of whole food carbs. (i.e.: eggs, bacon, avocado, with sauté kale or spinach, or a green protein smoothie)
• Minimize or eliminate caffeine (try Teccinno or Dandy Blend tea-taste just like coffee!) For more information on how caffeine can help and hurt you during stress and anxiety, read this article
• Add in a B complex supplement. (stress depletes us of our B vitamins) Add in an extra B12 if you do not eat red meat. If you have the MTHFR defect, that can contribute to anxiety and you may need a methylated folate and methylcobalamin B12. I like Pure Encapsulation B Complex Plus
• Add in a vitamin C with bioflavonoids, 1,000 mg. per day as stress will also deplete your vitamin C. I like Natures Way 1000 mg. Vitamin C with Bioflavonoids.
• Add in magnesium. I like magnesium l-threonate, Source Naturals brand (crosses blood brain barrier), or Natural Calm Brand magnesium powder to drink before bed time.
• Stress slows down your digestion making you absorb less nutrients so when stressed be sure to slow down, take 3 deep breaths before your meal and chew each bite of food 15-20 times.
• When stressed we tend to eat and work at the same time. Studies have shown that this actually reduces work performance. Take a brain break and eat away from your desk, get some fresh air and talk with a co- worker about something other than work. This will greatly reduce your stress load!
Herbs for Quick Stress Relief
With herbs everyone reacts differently so some may love one herb for stress and another person may not get the same effect. It will be a try and see approach.
Always talk to your doctor before adding in any herbs as this is for educational purposes only since I am not aware of your medications, heath issues and more.
Gingko Biloba: Choose in extract/tincture form or capsules. With capsules, take 160-180 mg. one time daily. It has been shown to be significantly more effective than a placebo for anxiety. It may reverse depression especially in older people on blood pressure medication. Do not use this herb if you have a racing mind at bed time. Also, avoid this herb if you are prone to migraines. It is known as the herb for memory and concentration. Douglas Labs makes a capsule Ginkgo Biloba Max-V at 150 mg. Other brands such as Now have capsules starting at 60 mg.
Kava: This is good to use if you have anxiety. Take 60-120 mg. daily and do not exceed 120 mg. daily. Do not use this herb for children. This herb is known to ground and center you, keeping you relaxed and alert. You can take this herb during the day as it will not make you drowsy. Kava is known to increase the dream state. It is a mood elevator. You can take 2 droppers full at bedtime or a heaping teaspoon in one cup water 2 times per day as a tea. You can mix your Kava with Valerian together at bedtime for improved sleep. The most effective way to take Kava to relax you or to help you in social situations, is to drink it quickly as a tea. (you will want to drink it quick anyhow as it doesn’t have a pleasant taste). If you cannot find Kava powder, order Kava root and grind it in your coffee grinder.
Eleuthero also known as Siberian Ginseng: This is an Adaptogenic herb which has been shown to enhance mental performance, concentration and alertness. This is not an actual ginseng but is often called a ginseng because it works in a similar way. It is used for nervous breakdowns and depression. It is used to strengthen the entire system. Adaptogenic herbs help to build resilience to stress. Take any Adaptogenic herb for 12 weeks, then take a week or 2 off and then go back on or switch at that point to a different Adaptogenic herb such as Rhodiola. Ashwagandha is also an Adaptogenic herb and this one is better taken in the evening. Take only 1/8 of a teaspoon of eleuthero tincture or in capsule form use Natures Way Standardized Siberian Ginseng.
Lemon Balm: This plant has anti-depressant effects along with calming, anti-anxiety effects as well. Use it to calm the nerves and to boost mood. Those with ADHD can also benefit from using this herb. Drink lemon balm tea one to three times daily. Use lemon balm (Gaia herbs or Herb Pharm), 10-20 drops in water 3-5 times per day for depression, anxiety and tension headaches. Some people add fresh lemon balm leaves to their drinking water. Do not use if you have a hypothyroid condition. Use lemon Balm Force by New Chapter in capsule form.
Skullcap: This is good for nervousness, depression, anxiety and stress. It is also useful for insomnia, especially if it is due to an overactive mind at bedtime. Take one half of a dropper full of tincture (Gaia or Herb Pharm) before bedtime. You can order the loose herb and add to tea as well.
Nettle leaves and seed: This is one of my favorites for body restoration. Nettles are a source of nutrients for all individuals. It is one of the most nourishing plants growing on the land. The leaves and seed offer a wide variety of nutrients. Take a dropper full of nettle leaf tincture 3 times per day or buy organic whole seeds, grind them up and eat 1-3 teaspoons per day. (you can sprinkle the seeds into smoothies and salads). While this plant is not directly known for its anti-anxiety properties, it is nourishing and balancing and can support the body and give it what it needs during times of stress and anxiety.
Motherwort: Do not take this herb if you have heavy menses. Otherwise, this is another good herb to use for anxiety. It is not a sedative so can be used during the day. A dose of 10-20 drops can safely be taken as often as every 10 minutes if needed to calm you down, say during a panic attack. Fresh tincture is best and best option as opposed to tea and capsules. Do not use this herb long term if you also have depression. It can relax you to the point of making you feel more depressed and unmotivated. Use it instead for episodic anxiety.
Valerian: This has a different feel to it, a different calming effect as oppose to Kava. It is helpful for anxiety and tension. This herb should be taken only at bedtime or when you know you are not going anywhere! Do not operate any heavy machinery or drive while taking valerian. For some it can give the opposite effect-instead of calming you down, it may increase your anxiety. For that reason, dose low. The same rule that applies to Motherwort applies to Valerian. Use on occasion to aid with sleep but don’t use it all the time during your depressive state. Most people do best using the tincture form instead of capsules. Take 400-900 mg per day of whole valerian or root extract. If you choose capsules, a good choice is Gaia Herbs Valerian Root Pro.
Linden: It has been used to calm the nerves and promote rest. The flowers and leaves are known to have a calming action on the nervous system. Linden flower tea is very popular in Europe and used to calm the nerves and aid digestion as well. Buy linden flower from www.mountainrose.com and add to tea.
Tulsi Tea: This is also called Holy Basil. Choose an organic brand and drink 1 to 3 times per day during times of stress. I like the brand Organic India or buy loose Tulsi from www.moutainrose.com
Sage Leaf: Sage promotes a calming sensation to the brain and is good for those who tend to “overthink”. If you tend to get sweaty palms or produce excess sweat during times of feeling anxious, sage can he helpful for that as well. Take this in tincture form at one to three droppers per day.
Echinacea angustifolia: This is different than the Echinacea that you use for colds and viruses. That is Echinacea pupurea. A study showed that within 3 days those who used Echinacea a. reduced anxiety and this remained stable at the end of the study at the two week mark. The brand that I like and use is AnxioCalm by Terry Naturally.
Buying Herbs and Supplements
I have said this many times over, you get what you pay for. If you buy your herbal and supplement products that are low cost, from big box stores and box chain brands, the odds are they are a waste of your money according to the research done on these products. Not only does the amount matter, but the right part of the plant or the right form of the vitamin or mineral is important too. Purchase reputable brands only if you want results.
Big Box online stores don’t fair much better since many of these products that cannot be purchased in stores I have found to be fakes or have been stored at high temperatures or have expired.
If you want to purchase from me, go to the homepage of my website, Tru Foods Nutrition Services LLC, and click the products tab. Scroll down to the supplements tab and click on it. You can register and order at my online store.
I hope that list has helped you. If you use any of these supplements or herbs, which ones have helped you and in what way has it helped?
Sources:
Balch, P. ( 2012) Prescription for Herbal Healing. 2nd Edition. NY: Avery Publishing
Gaby, A.(2006) The Natural Pharmacy. Revised and updated 3rd edition. NY: Three Rivers Press
Gladstar, R. (2012) Medicinal Herbs. A beginners Guide. CA: Story Publishing
Hoffman, D. (2003) Medical Herbalism. VT: Healing Arts Press
Mars, B. (2007) The Desktop Guide to Herbal Medicine. CA: Basic Health Publications
Pursell, JJ. (2015) The Healing Apothecary. OR: Timber Press.
Skenderi, G. (2003) Herbal Vade Mecum. NJ: Herbacy Press
https://www.ncbi.nlm.nih.gov/pubmed/22451347
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