The Best Herbs for Anxiety ~ these herbs can help

Anxiety and feelings of worry?  They are all around us. At the moment, as we are 'wading' through these troubled times, we can reach into the green world for help. I know that I am making teas and taking tinctures daily to help me to stay grounded, as relaxed as possible and able to focus. The best herbs for anxiety can really help us to feel better and find clarity in this unprecedented overwhelming time.

In fact, anxiety issues have overtaken the normal 'digestive issues' in my herbal practice. I guess I shouldn't be surprised. For years now, countless online sources have quoted various numbers and percentages but apparently, even before the arrival of this horrific coronavirus, 
"Anxiety has become the number one mental health issue in North America. It's estimated that one third of the North American adult population experiences anxiety un-wellness issues." (source). 

From the folks at "Anxiety Center",  Anxiety is defined as:

• A state of uneasiness, apprehension; as about future uncertainties.
• A state of apprehension, uncertainty, and fear resulting from anticipation of a realistic or fantasized threatening event or situation, often impairing physical and psychological functioning.

In other words, anxiety occurs when we behave (think and act) in an apprehensive manner, such as when worrying about an event or situation.  With this in mind, anxiety is not a force or 'thing' in itself. It's a state of uneasiness that results when we worry. There's a lot going on these days. In recent months, the latest coronavirus, (or evolving Covid-19), is top of all the headlines and ever-present. See this post for prevention ideas, this post for some herbal helpers and this one for idea about incorporating medicinal mushrooms into your days.

I am not an expert regarding anxiety, and as such, will not pretend to know all about the issue. I am a worrier.. though. My mom worried.. about my dad..about me.. about all the typical concerns of daily living. I remember as a child, feeling apprehensive when mom went into her 'worry space' and it's a definite part of my adult life.. SO interesting how our 'family of origin' stuff comes with us. I was thrilled 30 years ago to discover the Bach Flower Remedies.. I literally had a moment of 'ah ha' when a book fell off a bookshelf in a bookstore out in Victoria, British Columbia. I was immediately enthralled and enchanted and changed forever with the info in "Heal Thyself"

This wee book is on sale right now (via Amazon affiliate partnership) for $.99!! It has always been offered for minimal amount, as a gesture from the Bach folks.. to offer Dr Bach's philosophy for minimum cost.  I promise to write more about this amazing man/doctor and his philosophies. I have helped more people with Bach therapy than I have with herbs.. over 30 years.. truly an amazing holistic homeopathic energy medicine which works with our emotion to bring balance.  BALANCE is the key.. this life. . on all levels. (please stay tuned. I promise to share my experiences)

As an herbgal.. there are many approaches to dealing with imbalances in the nervous system and feelings of anxiety and depression. So many friends and family, as well as clients of course, have come forward with feelings of 'overwhelm'. Let's face it. There's a lot to be concerned about. People are.. more than ever.. feeling a need to find hope and a 'lightness of being' amidst the chaos of today.

How to Support Anxiety Naturally with Food and Herbs

We can use foods in a 'functional way', for example. There are studies that indicate that our gut health affects our 'well-being' and anxiety levels. I tend to think that they influence each other. Here's one such study. We know that oats, for example are a nervous system nourisher ~ oatmeal in various forms can really make a difference in our level of calm. 

• Eat whole foods. Choose whole fruits + veggies as much as possible to nourish your body
• Choose foods with Calcium + Vit D ~ This duo can help to fight the stress hormone 'cortisol'
  Try to include yogurt (or goat milk's yogurt) as well as dark leafy greens
• Choose highly nutrient dense foods rich in Vitamins B, C + D ~ These act as anti-inflammatory antioxidants which support immune system health. Buy the berries, add lemons n' limes to your cooking or vinaigrettes. Enjoy a little good quality dark chocolate! Whole nuts + grains are high in the B vitamins.
• Choose complex carbohydrates like whole wheat pastas instead of white pastas. Check out the 'alternative' grains like quinoa, spelt, millet etc. 
• Increase your intake of foods with Omega-3 fatty acids ~ avocados, flax seeds, halibut, tuna or salmon

AVOID or LIMIT: foods with simple sugars ~ cookies, cakes, packaged sweets. These foods boost our energy quickly but leave us feeling depleted and actually with less energy afterwards.
Watch out for that trap of too much caffeine. I love a nice cup of brewed coffee, but I don't enjoy every day and never more than one cup. Choose herbal teas -- see below
Limit alcohol ~ Can actually act as a depressant so not a great plan overall.

The Best Herbs for Anxiety ~ the world of nervines:

Herbalists use nervines and all of their powers to help to support and nourish our nervous systems. Do you know that there are many categories of nervines? Yup..

In my studies in traditional herbalism, we tend to group the herbal allies in groups based on their 'actions and strengths'. I will add more to this discussion in the coming weeks as there is a lot to share, but for now, here are the most used categories:

We tend to have our favourites, and I tend to attempt to use the least 'powerful' first and then add stronger herbs if required to help achieve the desired result. We must remember that our bodies are very connected -- Our digestive system, our endocrine system, our digestive system? ALL connected to our nervous system.  ALL of these systems need our support (oh yes and let's not forget all the other systems.. cardiovascular etc.)
In stressful times, we can use adaptogenic herbs to help our body deal with both physical, emotional and mental stresses. We can add supportive digestive herbs that double as nervous system support herbs and, well --> that's the magic and science of herbal medicine.

You will notice an overlap in these categories. That's because all  herbs possess many attritbutes! Stay tuned for more about the best herbs for anxiety in the next week!

Amphoteric Nervines include many that you may recognize: Feverfew, Hyssop, Oats, Sage *
* Amphoteric means "normalizer"  Herbs which normalize the function of an organ or body system

Anxiolytic Nervines include Catnip, Chamomile, Hops, Hyssop, Chamomile, Hawthorn berries, Motherwort, Passionflower, Sage, Spearmint, St Johnswort, Skullcap, Thyme, Nettles

Anti-Depressants include Catnip, Chamomile, Hyssop, Hops, Motherwort, Oats, Spearmint, Skullcap, Valerian, Wild Mint, Wild Ginger

Tranquilizing Nervines include Catnip, Elderflower, Elecampane, Hawthorn berries, Hops, Motherwort, Oats, Nettles, St Johnswort, Skullcap, Thyme, Valerian, Wild Ginger, Wild Lettuce

Sedatives include Catnip, Lavender (lavandula angustifolia), Hops, Skullcap, St Johnswort, Valerian, Wild Lettuce

The above list is a small sampling of these herbs. Consult your local herbalist for specific info regarding use and formulas. Check out these ideas below:

The Best Herbs for Anxiety ~ DIY formulas and Teas

Here's one of my favourite simple formulas for anxiety ~ these herbs can help:

A Simple DIY Herbal Formula For Anxiety

¼ cup California poppy (leaf, flower, seed)
¼ cup passion flower (flower)
½ cup  valerian root
Place these herbs in a glass canning jar.
Top with vodka or brandy. I have used both. You choose!
I like to allow the herbs to mellow in the alcohol for a month.
Drain through a fine mesh/cheesecloth into a jar or bowl and then transfer to a dark amber
glass or cobalt blue glass.

Herbal infusions are the same as herbal teas. Pop over to this post about DIY infusions!
Dried or fresh, nervous system supportive herbs can make a huge difference in how we feel. Trust me. I know that if you have not personally experienced the power of herbal medicine, from using therapeutic amounts of herbs, it may seem far-fetched -- but herbal traditions abound and herbal tea formulae are the basic foundation of many herbal practices.

I tend to use both tea therapy and tinctures in my own herbal practice. All formulae are customized to clients' specific needs. Herbal infusions don't need to be complicated. One of my all time favourite combinations?
Fresh lemon balm and fresh or dried lavender together can be the most amazing infusion, offering uplifting and calming vibrations and healing attributes. Delicious.

Sharing two ages old recipes from my early herbal medicine days. I will add more as time permits!

 

EASY DIY Anti-Anxiety Tea

2 parts Hawthorn berries
2 parts Oats (milky oat tops are preferred)
1 part Nettle
1 part Lemon Balm 

Place hawthorn berries in a pot of good quality water (10-14 oz)
Allow the berries to steep for 8 minutes and then add the other ingredients for 4-5 minutes.
Strain. Save the herbs to make a 2nd time if you like.
Enjoy.
Think of this recipe as more of a guideline!
Add other levels of flavour + nutritive value:
Citrus peel, ginger root, hibiscus flowers… Imagine!

Tasty anti-anxiety Herbal Tea

This is a tasty tea. I don't use a sweetener, but you may add at the very end, to taste.
There's a linden tree next door to my home. I wait expectantly for these blossoms each year!
Spectacular!

1 part lemon balm leaves (make with fresh whenever possible!)
1 part dried linden leaves and flowers
1 part oats (milky oat tops preferred or oat straw)

For one serving, use "1 tablespoon = 1 part"
Allow the herbs to steep 12-14 ounces of simmering good quality water.
Keep covered for about 10 minutes.
Strain. Add honey or your preferred sweetener if you like.
Enjoy!

I am a big fan of my mentor Rosemary Gladstar's "zoom balls" ~ I wrote about these here.
Why not make no-bake healthy mini orbs of goodness, packed with nervous system supporters?

Yum!

A Delicious way to use Herbs for Anxiety~
Herbal Calming Bliss Balls!

1 cup nut or seed butter (e.g. almond, cashew, sunflower seed)
¼ cup tahini
½ cup local raw honey
¼ cup carob powder (or cacao)
1 teaspoon cinnamon powder
¼ cup oatmeal
½ cup Astragalus powder (online source)
½ cup Hawthorn berry powder (online source)

Optional additions:
¼ cup sunflower seeds, chia seeds, chopped walnuts, almonds, etc or “hemp hearts“.
Add dates, raisins, dried cranberries, or other good quality dried fruits, finely chopped
Powdered herbs like allspice, nutmeg, or cardamom –the sky is the limit here.
Good quality gelatin and/or collagen from companies like Vital Proteins or coconut collagen creamer
Desiccated coconut or cocoa powders are often my choice for rolling, after balls are formed.
I’ve used finely chopped nuts or chia, sesame or sunflower seeds too.

Instructions:

Combine the nut butters, tahini and honey in a bowl.
Add the carob powder and cinnamon plus any nuts or other flavour additions.
Stir to combine thoroughly.
Add the remaining herbal powders.
Combine thoroughly.
Break apart small chunks of the ‘dough’ with your hands and make 1inch balls. This can be such a fun project with any ‘small fry’ in your home!
Set aside on a plate or baking sheet covered with parchment paper.
Put the coconut or cocoa (or your choice of ‘rolling’ material) onto a plate.
Roll the balls, gently and press lightly to allow the coconut to stick.
Place in the fridge immediately for 2-3 hours to ‘set up’.
Store in a container, with a good lid.
I tend to use a cookie tin, and separate the layers with parchment paper.

Note: It's up to you. Leave the oatmeal in flakes or whiz it up processor or spice grinder quickly to make it into an oat powder. I tend to prefer it this way.

These little balls are portable and  ‘travel well’ and make a delicious snack for both young and old.
The magic of these beloved herb-infused bliss balls?
They are EASY to make and so tasty. Such a simple way to administer herbs for healing and support!

This version features astragalus root powder and hawthorn berry powder.  This combination is nourishing and supportive in nature. Variations are endless. One thing is for sure. This recipe above, is a good way to include the powers of calming and supportive herbs in your family's 'everyday'.
Hawthorn is a simply wonderful herb. Read more about it here.

Choose your combinations based on what your body needs! I have made herb-infused energy balls for immune support, memory enhancement, digestive system power-up,  grief support, detox regimens and for ‘rejuvenation’ after a lengthy illness. We can call upon our herbs for eye health support, heart health etc. Whatever you want to nourish ~ it’s all in the ball!

Here's a treat for you --- tune in to this quick video featuring Rosemary Gladstar discussing some of her own favourite nervous system supportive herbs

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There is so much more to be shared about anxiety. I will add to this post and share more as time goes on.
I hope you'll stop back --while I make additions. This is a big topic. Herbs can help!
xo Carol