Money, family relations, friends, love, or even deciding on what to eat can induce anxious feelings. Between your pre-existing anxiety and all that is going on the world, it seems like you can’t swim to the surface to take some much needed breaths. How can you fight back and overcome? Many health experts and psychologists explain that turning to herbs may be more beneficial than anxiety medications.

The Anxiety and Depression Association of America claims that anxiety disorders are the most common form of mental illness in the United States. Affecting over 40 million adults, anxiety ranges from minor symptoms to severe issues, impairing your ability to carry out everyday tasks. When you’re anxious, it’s easy to tell yourself to relax, but it’s harder to put words into action. Instead of getting caught up in prescription medication and over-the-counter drugs, turn to herbs to fight stress and anxiety. Not only are they extremely effective, but they rarely have side effects (always check to see if you are allergic to herbs prior to use). Consider using the herbs below to calm the mind and relieve anxiety.

Passionflower

There is historical evidence that Native Americans used passionflower for medicinal purposes. As settlers moved across America, they continued using it to help treat restlessness and hysteria. In recent years, scientific studies found that passionflower works to reduce symptoms of depression, anxiety, and agitation. Researchers believe that passionflower works to increase gamma aminobutyric acid (GABA) in the brain. This chemical works to reduce the activity of certain brain cells, helping you feel more relaxed. The Journal of Clinical Pharmacy and Therapeutics published a study that proved passionflower to be as effective at treating anxiety symptoms as a prescription anti-anxiety medication known as oxazepam.

Kava Kava

Native to the islands in the Pacific Ocean, kava kava is a bush that many Pacific Islanders brew into a ceremonial beverage. It has muscle-relaxing properties, but it also works to reduce stress levels. Many researchers believe that kava kava’s sedative and hypnotic properties contribute to its ability to reduce anxiety. The traditional beverage has a numbing effect on the mouth, but teas and extracts don’t have that same effect. If you regularly experience anxiety symptoms, drink kava kava tea or take the extract three to four times per week. Note that you should not use kava kava if you have liver problems, and avoid overconsumption of kava kava because it can damage the liver.

Ashwagandha

Ashwagandha is an adaptogenic herb, meaning it can affect hormones or systems in the body that regulate stress response. Historically, Ayurvedic medicine used ashwagandha to help calm the mind, reduce stress, and relieve anxious feelings. An eight-week study in 2019 involved 58 patients experiencing stress. Each person received one of three treatments randomly. The three treatments were ashwagandha in varying doses (250mg or 600mg) and a placebo. Participants who took the 600mg dose dramatically reduced stress levels, but the people who took the 250mg dose experienced minimal to no reduction in stress.

Chamomile

The heavenly chamomile herb has myriad medicinal properties. Many cultures have used chamomile to help reduce muscle spasms, get rid of insomnia, reduce ulcers, treat insomnia, and remedy gastrointestinal disorders. Several studies found that chamomile exhibits sedative properties, which help induce sleep. Apigenin, a flavonoid in chamomile, is responsible for the sleep-inducing abilities. When apigenin binds to benzodiazepine receptors in the brain, some sort of hypnotic activity occurs. One study found that anxiety patients who took chamomile for eight weeks experienced a reduction in anxiety symptoms.

Tulsi (Holy Basil)

This herb is popular in Indian medicinal practices. While most people are familiar with tulsi’s antioxidant properties and its ability to regulate blood sugar, it has calming properties that are beneficial for anxiety patients. Drinking a cup of tulsi tea every morning can not only help reduce stress levels, but it also works to boost immune function.

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Anyone who has experienced a panic attack understands how difficult they can be to overcome. Sometimes it can feel like the lungs don’t fill up with air, or you may cry for no reason. Heightened senses, numbness, and bouts of burping are all common symptoms of panic attacks. They can be scary, especially when you don’t know how long they’ll last or how to manage them.

What Is A Panic Attack?

Panic attacks are quite complex because they are reactionary. This means that the more you think about them, the more you worry about them. Increased worry and fear can induce a panic attack. Research states that panic attacks occur when you are overly sensitive to something, for example:

• You live in fear and constantly worry about panic attacks
• When you feel something, your heart rate increases and causes discomfort
• This establishes oversensitivity to what you feel
• When you feel said thing, you think you are going to get a panic attack
• After anxiety floods the body, you have a panic attack

People who suffer from panic attacks are very in tune with their bodies. Every change or sensation is noticeable, and these changes spark anxious reactions. It is unhealthy to worry constantly, and you shouldn’t have to live in fear. Panic attacks can be remedied, but you will need to find the right tricks that work for you. Experiment with the following remedies and see which ones work best.

Use Kava Kava Root

Herbalists commonly suggest kava kava root to people who regularly experience stress or anxiety. It is a root that has natural muscle-relaxing properties. If you have tense muscles or chest tightness surrounding panic attacks, kava kava may the right herbal remedy for you. Be advised that kava kava can have an off-putting taste, so you may need to use agave or raw honey to sweeten it.

Try Slow Breathing

Anxiety and panic attacks can cause the body to breathe improperly, causing some people to hyperventilate even when they don’t have panic attacks. Slow breathing helps you train yourself to slow your breaths when a panic attack strikes. Practice by inhaling through the nose for five seconds, holding for two or three seconds, and then exhaling through pursed lips for seven seconds. This won’t get rid of panic attacks, but it makes them less severe and more manageable.

Muscle Relaxation

Breathing techniques help you control your breath, while muscle relaxation techniques help control your body’s response to a panic attack. Muscle relaxation involves focusing on one muscle at a time and trying to relax it. Start small with your fingers or hands, and then slowly work up your arms to your shoulders, chest and neck. Eventually, you’ll be able to relax all the muscles in your body, which can help you control panic attacks.

Exercise

Exercise is great for everything. When it comes getting rid of panic attacks, exercise works to reduce muscular stress and distract the mind from the thing that is causing panic. The body starts to release endorphins that stabilize mood and calm the mind, often promoting better sleep, hormone regulation, and stress reduction. Aerobic exercises (running, swimming, jogging, biking, and walking) and yoga are excellent for controlling anxiety. Both involve breath control, which is important for managing panic attacks.

Visualize Your Happy Place

It sounds cheesy, but this technique is very beneficial if you feel a panic attack coming on. Find a quiet, safe place and close your eyes. Relax and take yourself to your happy place. Some people visualize a pristine beach with palm trees, while others visualize hiking their favorite trail. Your happy place is yours and don’t let anybody tell you otherwise. Take yourself there in your mind and picture as many details as possible to focus your attention on that, as opposed to the panic attack.

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Annually observed in May in the United States since 1949, Mental Health Awareness Month aims to reach as many people as possible through community events, screenings, and media. There are currently 450 million people worldwide living with some form of mental illness, and two-thirds of people with mental illness refuse to seek treatment. The mission of Mental Health Awareness Month is to provide support, resources, and treatment options for those who may not search for help on their own.

Roughly 18 percent of the American adult population (around 40 million people) is currently living with an anxiety disorder. Anxiety can be a rare visitor for some, while others experience consistent anxiety, making it difficult for them to catch their breath and organize their thoughts. While breathing techniques, exercise, and maintaining a healthy diet filled with nutrient-dense foods can help improve anxiety, there are non-habit forming herbal options that have been proven to be effective.

Everyone with anxiety deserves to feel good, right? Take the extra time to invest in your mental and physical well being by getting a massage, correcting chemical imbalances via acupuncture, or doing a digital detox. That last tip is probably the most important, due to the fact that the percentage of people with anxiety has dramatically increase since the dawn of smartphones, tablets, and any other device that delivers and overwhelming amount of uncontrollable information 24 hours a day. Take a break from screens!

For those who want to avoid prescription medication for anxiety, sleep, or depression, consider experimenting with the following three herbs to relieve anxiety.

Valerian Root

Several clinical studies have shown that valerian root may be an effective herbal remedy for people with insomnia and anxiety. The people in these studies reported reduced anxiety and stress levels, and they had an easier time falling asleep. Additionally, the amount of time they remained asleep increased. If taken in excess, valerian root may cause dizziness, headaches, or drowsiness, but these reports are based on people who took more than 150mg of valerian root extract a day.

Kava Kava

Commonly consumed as a ceremonial drink in the Pacific Islands (Fiji, American Samoa, and Hawaii), kava root, also known as kava kava, has been praised for its calming effects on the body. Kava kava has been used by native cultures to help reduce headache pain, anxiety, improve sleep, and protect the kidneys. Working to slow the release of hormones into the bloodstream, kava kava helps to keep you calm. It does have a more sedative effect than valerian root, which is beneficial if your anxiety makes it difficult to fall asleep. Note that overconsumption of kava kava may damage the liver, so avoid this herb if you have liver problems.

Passionflower

This exotic vine flower is quite striking with its alien-like purple and yellow center. People have used passionflower for its various healing properties, the most notable of which is that it helps to calm anxiety. Passionflower may increase levels of gamma-aminobutyric acid (GABA) levels, an inhibitory neurotransmitter that works to regulate mood. Several studies have shown that passionflower has anti-anxiety properties, and it may even be a healthy alternative to anti-anxiety medication.

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The kava root is an amazing plant that contains a wide variety of health benefits. It has been used in the Pacific Islands for many years to help improve sleep, protect the kidneys, reduce headache pain, and to help reduce anxiety. It is most commonly made into a tea and has a calming effect on the body when ingested.

What Is Kava Root?

Commonly referred to as “kava kava“, the kava root is native to the Pacific Islands (Hawaii, American Samoa, and Fiji), where it has been consumed as a ceremonial drink, a tincture, or anti-anxiety aid. It contains minerals, water, starch, dietary fiber, and kavalactones, the latter of which are accessed during the preparation of a kava drink.

Kava root is dried, chopped, ground, or chewed and then placed in water to receive the optimum benefits. It doesn’t taste bad, but it isn’t the most appetizing taste either. Since it isn’t native to the continental United States, you can typically find it in its dried or powdered form in health food stores. We recommend making your own concoction, as opposed to just brewing it into a tea.

A Word Of Caution

Kava may have possible side effects, which is why everyone shouldn’t use it. Using it for extended periods of time has been known to cause liver damage. Kava should not be combined with alcohol or psychotropic medications. Do not operate heavy machinery after consuming kava because it affects your reaction speed. Some people may be allergic to it as well.

Anxiety Aid

The calming effects of the kava root are well known in the world of herbal remedies. It helps to slow the release of stress hormones into the bloodstream and helps to keep you calm.

Quit Smoking

Believe it or not, many people have used kava to help quit smoking cigarettes. By alleviating anxiety and curbing cravings, your desire to smoke begins to dwindle. If you are trying to quit and begin to get nervous or anxious about having a cigarette, turn to kava to help remedy the situation and avoid smoking.

Helping With Weight Loss

This isn’t actually one of the primary health benefits of the kava root, but it does have to do with the fact that it relieves stress. Excessive snacking or unhealthy eating is a common sign of too many stress hormones in the body. This is where kava can help you lose weight, by helping you to stay calm and sensibly think about when and what you eat.

Ingredients For A Kava Drink:

• 1 tablespoon kava root powder
• 8 ounces organic unsweetened almond milk
• 1 teaspoon virgin coconut oil
• organic raw honey, to taste
• cheesecloth

Instructions:

• Warm the almond milk in a saucepan over medium heat. Do not let it boil. Remove from the heat once it starts to steam.
• Add the kava root powder to the saucepan, stir it up, and then pour this mixture into a blender. Blend on high for about two minutes.
• Place a cheesecloth over a mug and pour your kava/almond milk mixture through it. Add the coconut oil and raw honey and mix well.
• It is best to enjoy this drink in the evening, or a couple hours before bed.

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