Natural Cures Guide

You’re walking alone to your car after a late-night meeting. You hear footsteps behind you and menacing voice says, “Hey, you!” Immediately you are flooded with feelings of fear. Your heart pounds, your palm sweat, you feel nauseated. And it doesn’t matter that the stranger turns out to be the garage attendant returning the glove that fell from your coat pocket. You still feel the effects of what you thought was a threat.

What you’re experiencing is known as the fight-or-flight response, a series of profound physiological changes that occur in reaction to a perceived threat. Your body’s nervous system has signaled your adrenal glands to prepare your body to run away or stand your ground. In a split second, a cascade of biological events takes place that affects every organ in your body.

On anxiety-provoking occasions, large amounts of stress hormones, including epinephrine (adrenaline), are secreted into the blood-stream. These hormones cause your heart rate to increase. Your body diverts blood from your skin and internal organs to your muscles and brain. Your blood sugar spikes upward, while your digestive juices decrease dramatically. You breathe faster, and you sweat more. The purpose of all these changes is to enable you to perform the strenuous physical exertions that might be required to fend off an attack or flee whatever is causing your anxiety.

The problem with this elaborate biological response is that it occurs even when the source of anxiety doesn’t require physical action, such as when your boss calls you into his office on the spur of the moment, or the IRS informs you that you’re being audited. These brief, episodic events provoke a stress response.

That response may be related to specific stimuli (sometimes called phobias), such as flying on and airplane, driving over a bridge, or standing at the edge of a cliff. Or it can be chronic and generalized, not cause by any specific event. Some people seem to be anxious all the time. Their nervous systems and adrenal glands are overactive and respond inappropriately to all kinds of environmental stimuli.

When such anxiety is frequent or chronic, adrenal exhaustion results. You experience fatigue, decreased ability to handle stress, and increased susceptibility to disease of all kinds.

If you experience chronic anxiety and it is recent or unexplained, or if you have new physical symptoms or are taking a new medication, it’s important to get a medical evaluation. Occasionally, anxiety can have a physical or biochemical basis.

For phobias and irrational fears, various forms of psychotherapy, such as hypnosis, can be sufficient. Try to choose a therapist with experience in treating phobias.

How to Take Herbs for Anxiety

Many plant medicines alleviate occasional anxiety. This chapter lists the from mildest to strongest. It’s a good idea to try out these herbs before an anxiety-producing event so that you can gauge your body’s response, decide how much of a product you need to take, and identify any side effects.

Sensitivity to this group of herbs is extremely individualized; some people can relax with one cup of chamomile tea, while others, it takes several doses of a much more potent herb. Although falling asleep while on an airplane is no problem, that’s not the reaction you want during an important business presentation.

So start with a small does, but pay attention to your body’s reactions. You can repeat dosages of anti-anxiety herbs as often as every two hours if necessary. If you are taking capsules, follow directions on the bottle, but increase the dose if needed. As long as you are increasing your dosage gradually and you are not overly sedated or experiencing other negative effects, these herbs are all safe. (If you want to take half a capsule of powdered herb or herbal extract, open the capsule, discard half of the contents, and put the two halves of the capsules back together).

Most anti-anxiety herbs are compatible and enhance each other’s effects, so don’t be afraid to try combining these products. But be sure not to mix anti-anxiety herbs with anti-anxiety medications, which is risky at best and dangerous at worst..

If your anxiety is frequent or chronic, the herbs you use should be taken every day on a regular schedule. If your anxiety occurs only during a specific activity, such as flying on a an airplane or giving a speech, take the herbs a half-hour to one hour before you get on the airplane or step up to the podium.

Herbal Remedies

Oats (Avena sativa)

Soothing and nourishing, oats are good for anyone whose nervous system feels frayed or stressed. In selecting the dried herb for tea, pick green- to yellow-colored seeds, not something that looks like chopped straw; the seeds are stronger medicinally. Typical dosage: 1 cup of tea up to every two hours (steep 1 to 2 teaspoons of seeds in 1 cup of hot water for 10 minutes); or 1/8 to 3 teaspoons of tincture up to every two hours; or follow manufacturer’s directions for capsules.

Chamomile (Matricaria recutita)

This old-time remedy for anxiety still works, relaxing and toning the nervous system, relaxing the muscles, and easing the digestive complaints that may accompany anxiety. Typical dosage: 1 cup of tea up to every two hours (steep 1 to 2 teaspoons of dried flowers in 1 cup of hot water for 10 minutes); or 1/8 to 3 teaspoons of tincture up to every two hours; or follow manufacturer’s directions for capsules.

Linden (Tilia spp.)

Gently relaxing with antispasmodic effects that ease muscle tension, linden is also a remedy for high blood pressure (especially when it’s made worse by anxiety to stress) and a tonic for the cardiovascular system in general. It makes a pleasant-tasting cup of tea. Typical dosage: 1 cup of tea up to every two hours (steep 1 to 2 teaspoons of dried flowers in 1 cup of hot water for 10 minutes); or 1/8 to 3 teaspoons of tincture up to every two hours; or follow manufacturer’s directions for capsules.

Vervain (Verbena officinalis)

This herb soothes and calms the nervous system and addresses any depression that might be present. It is also beneficial for the liver, if that organ is stressed or damaged. Typical dosage: 1 cup of tea up to every two hours (steep 1 to 2 teaspoons of dried herb in 1 cup of hot water for 10 minutes); or 1/8 to 3 teaspoons tincture up to every tw0 hours; or follow manufacturer’s directions for capsules.

Motherwort (Leonurus cardiaca)

A tonic for the cardiovascular system in general, this traditional remedy has many beneficial actions. It is particularly useful when anxiety is associated with rapid heart rate. It can be considered a specific aid for anxiety associated with a heart condition call mitral valve prolapse. Typical dosage: 1 cup of tea up to every two hours (steep 1 to 2 teaspoons of dried herbs in 1 cup of hot water for 10 minutes); or 1/8 to 3 teaspoons of tincture up to every two hours; or follow manufacturer’s directions for capsules. Caution: Do not use with other cardiac drugs unless under a doctor’s supervision; avoid during pregnancy or nursing.

Lavender (Lavandula angustifolia)

Lovely, fragrant, relaxing, and uplifting–these words describe lavender, which relieves both anxiety and depression. Because of its wonderful smell, consider using the essential oil applied to the skin, inhaled, or added to a warm bath. To use, add 10 t0 12 drops to a bath, or dilute with and equal amount of vegetables oil (almond, olive, or sesame) and use as a massage oil. Caution: Don’t use essential oils internally.

St.-John’s Wort (Hypericum perforatum)

While more commonly used to treat depression, this herb is really a tonic, or overall health booster, for the entire nervous system. Do not use St. John’s- wort as a tea, however; it loses its potency as it dries. Typical dosage: 1/8 to 3 teaspoons of tincture up to every two hours; or 300 milligrams (standardized to 0.3 percent hypericin) of capsules three times per day.

Hops (Humulus lupulus)

A moderately strong remedy for relaxing the central nervous system, hops is also a good herb to use for insomnia and for tension headaches. Some herbalists recommended avoiding this herb if depression is part of the picture, as hops might worsen those feelings. Typical dosage: 1 cup of tea before bedtime (steep one heaping teaspoon of whole dried herb in 1 cup of hot water for 10 to 15 minutes); or 1/8 to 3 teaspoons of tincture up to every two hours.

Skullcap (Scutellaria lateriflora)

Skullcap is nourishing and relaxing to the entire nervous system. It is useful for anxiety of all kinds, particularly for the anxiety and irritability associated with hormonal swings, such as in premenstrual syndrome and in menopause. Typical dosage: 1 cup of tea up to every two hours (steep 1 to 2 teaspoons of dried herb in 1 cup of hot water for 10 minutes); or 1/8 to 3 teaspoons of tincture up to every two hours; or follow manufacturer’s directions for capsules.

Kava-Kava (Piper methysticum)

Significant scientific research on this important antianxiety herb from the South Pacific Islands has identified its active constituents, called kavalactones. They appear to work by modifying, but not binding to, benzodiazepine and certain receptors int he brain. These are the same receptors that allow drugs such as Valium to work. Kavalactones mainly act in the limbic systems, a part of the brain that influences all other parts of the nervous system and is considered the principal seat of emotions. Unlike most pharmaceuticals used to treat anxiety, kava does not cause addictions or tolerance over time. One study among menopausal women showed that kava not only decreased their anxiety but also reduced hot flashes. Kava can also help alleviate pain. Moreover, despite its relaxing effects, it does not decrease intellectual functioning. It might even improve intellectual ability, such as memory, according to a study that compared kava with a placebo (fake pill) and with the antianxiety drug Oxazepam. Volunteers who took kava did better than the placebo group in several measures of memory, the Oxazepam group did worse.

This means kava is a good choice to treat short-term situational anxiety. Typical dosage: up to six 400-to 500-milligrams capsules per day; or 1/8 to 3 teaspoons of tincture up to every two hours. Cautions: Do not use during pregnancy or nursing. Do not combine with alcohol.

Valerian (Valeriana officinalis)

Here is a good, strong antianxiety herb. Its active ingredients, valepotriates, bind to benzodiazepine receptor sites in the brain–a mechanism similar to the action of drugs such as Valium. The herb, however, seems to be more beneficial to the nervous system, and it does not cause dependence or tolerance.

Several studies show that valerian also improves the quality of sleep. It is an excellent muscle relaxant for both skeletal and smooth muscle (those in the digestive tract, the blood vessels, and the uterus, for example). Typical dosage: 300 t0 400 milligrams standardized to 0.5 percent essential oil in capsules per day (one hour before bedtime if using as a sleep aid); or 1/8 to 3 teaspoons of tincture up to every two hours. Caution: For a small percentage of the population, valerian increases anxiety and causes an unpleasant restlessness. If this happens, discontinue use.

Passionflower (Passiflora incarnata)

Generally used for treating insomnia, passionflower is a strong calming herb and is occasionally useful for severe daytime anxiety. It is also a good antispasmodic. Typical dosage: 1 cup of tea up to every two hours (steep 1 to 2 teaspoons of herb in 1 cup of hot water for 10 minutes); or 1/8 to 3 teaspoons of tincture up to every two hours; or follow manufacturer’s directions for capsules. Caution: Do not use with MAO-inhibiting antidepressants unless under the supervision of a doctor.

Siberian Ginseng (Elecutherococcus senticosus)

This herb restores overstressed adrenal glands, working wonders for people who are chronically stressed. It’s one of the primary tonic herbs, meaning that it works its magic slowly over time, so you’ll need to take it for several months to see results. The quality of commercial products varies widely, purchase from a reputable manufacturer. Typical dosage: up to nine 400-to 500-milligrams capsules per day; or 20 drops of tincture up to three times per day.

Ginseng (Pamax ginseng)

This type of ginseng, also known as Chinese ginseng, comes in many forms and strengths, so it can be tricky to use if you are not experienced with herbs. However, like Siberian ginseng, it’s an effective herb for those who suffer from chronic or long-term anxiety. If you do choose to self-medicate with Pamax ginseng, use the dried root, or white Asian ginseng, which is the mildest form, rather than the steamed root, known as red ginseng. Typical dosage: up to four 500-to 600-milligrams capsules per day; or 100 milligrams of standardized products one or two times per day. Caution: Ginseng may worsen anxiety in some people, so be sure to use it only under the supervision of an experienced herbalist.

Licorice (Glycyrrhiza glabra)

Among its many medicinal benefits, licorice is considered an adrenal tonic, in particular, it increases production of the very chemicals that aid in the body’s recovery for chronic anxiety. Typical dosage: 1 to 3 cups of tea per day (simmer 1 to 2 teaspoons of dried root in 1 cup of hot water for 10 minutes); or 1/8 to 1/2 teaspoon of tincture one to three times per day. Caution: Some people find licorice too stimulating; avoid it if you have high blood pressure or heart or liver disease, are pregnant, or are taking diuretics or digitalis-based heart medications.

If You’re Taking Anti-Anxiety Drugs, Read This

If you are taking anti-anxiety or antidepressants drugs, do not try to self-medicate with herbs. Some unusual negative side effects, including excessive sedation, have been observed with combinations of herbs, and drugs. Also, do not try to withdraw from long-term use of antianxiety drugs on your own. This can be very dangerous. If you are currently using antianxiety drugs, you must work with an experienced physician if yo want to switch to natural remedies or combine them with drugs.

Other Ways to Ease the Worries

The following strategies may help you keep anxiety at bay.

* Avoid stimulants. Various common stimulants increase anxiety by activating the adrenal glands. When used regularly, such stimulants contribute to adrenal exhaustion. These include caffeine as well as caffeine-containing herbs such guarana and kola nut. Ephedra (ma huang) is another stimulant herb that can dramatically increase anxiety.

* Improve you diet and nutrition. Deficiencies of certain vitamins and minerals have all been associated with anxiety. These include the B vitamins, vitamins C and E, calcium, magnesium, phosphorus, potassium,selenium, and omega 3 and omega 6 essential fatty acids. The stress of chronic anxiety may increase your need for these nutrients. Consider consulting a nutritionist to check for deficiencies, especially if your diet hasn’t been the greatest.

* Work it all out. Exercise is one of the best anxiety-management techniques. It can stimulate the brain to produce its own calming chemicals. Because anxiety prepares the body for physical exertion, exercise may help to dissipate all those stress hormones in the most appropriate way. Any physical activity can be effective, but aerobic activity–walking briskly, running, bicycling, or any exercise that gets the heart rate up for a sustained period of time–has additional benefits.