Ivy's Top Herbal Remedies for Anxiety: A Personal Journey
Hello, dear readers. I'm Ivy Ham, an herbalist who has been navigating the waters of generalized anxiety disorder since I was a teen. Today, I'd like to share with you some herbal remedies that have played a significant role in improving my mental well-being.
It’s worth noting that anxiety affects us all differently and the three herbs mentioned here may not be the best fit for everyone. It’s also important to work with an experienced herbalist to ensure there are no interactions between other health conditions and medications you may be taking.
What is Generalized Anxiety Disorder?
Generalized Anxiety Disorder (GAD) is a condition characterized by persistent and excessive worry about a variety of topics, lasting for at least six months. This level of worry is difficult to control and extends beyond normal day-to-day concerns. Individuals with GAD also experience at least three additional symptoms, which could include restlessness, fatigue, difficulty concentrating, irritability, muscle soreness, or sleep disturbances. The worry and associated symptoms significantly interfere with daily activities, possibly creating challenges in relationships or work performance. These symptoms cannot be attributed to other medical conditions, separate mental disorders, or the effects of substances such as medication, alcohol, or drugs.
The Nervous System & Anxiety
Anxiety often grows from lingering past trauma, high-stress lifestyle, PTSD, health conditions or something else. It’s a complex issue and can take time to fully work through the root cause. Regardless of the source, holistically anxiety is a unregulated and overactive nervous system.
The nervous system is strongest on the circuits that are used the most, and for individuals with anxiety, anxious thought patterns are often the strongest connections (“neurons that fire together, wire together”). The strategy I’ve used on myself is to continuously work on retraining the nervous system holistically to be less reactive to triggers over time. This approach takes inspiration from CBT or Cognitive Behavioral Therapy and also Exposure Therapy. Both of which gradually work to reprogram your brain to be less reactive and over time associate positive feelings with your triggers.
Natural Remedies for Anxiety
That’s where I found that herbal remedies were the most helpful. I was able to use these three (along with other lifestyle, supplements and diet) to help relax my nerves even when exposed to things that would normally really trigger my anxiety. Over time, I’ve noticed less reactivity with my nervous system, and as a result less anxiety, even when I skip these herbal remedies.
My Top 3 Natural Remedies for Anxiety:
I prefer the Herb Pharm brand (affiliate link). Despite its bitter taste, Kava root tincture has been my go-to herbal remedy for anxiety relief. I usually take about three dropperfuls per day, increasing the dose when needed. However, long-term high-dose usage can cause skin thickening, so it's a good idea to combine Kava with other herbs so that your dose is relatively low.
I recommend using the whole plant, not an extract. This herb interacts with many medications, including birth control and SSRI antidepressants, so please use it with caution. The mechanism of how St. John's Wort works as an antidepressant is still being studied, but it's known that its constituents, not just hypericin, contribute to its therapeutic effects. I source my St. John's Wort from Mountain Rose Herbs (affiliate link), as their quality and freshness are unparalleled.
This ancient Ayurvedic herb, known as the "strength of a stallion," is typically taken as a whole root powder. Its constituents are not very water-soluble, making it ineffective as a tea or tincture. It's safe to consume up to 30 grams of dried root powder per day. Ashwagandha has been found to help regulate circadian rhythm and libido. It's generally safe for most people, but those with thyroid issues should consult with their physician before use.
It’s important to know that it takes more than just these three herbs to support my body in a way that alleviates my anxiety. I use these along with other herbs, daily sunlight, meditation, exercise, breathwork, nutrient-dense diet and other strategies as needed.
Everyone is unique, and what works for one person may not work for another. Always consult with a qualified healthcare practitioner before introducing any new supplements or practices into your routine to ensure they don't conflict with your medications or existing health conditions. The information in this article is provided for educational purposes only and is not intended as medical advice. Always consult your healthcare provider before starting any new treatment or therapy.
This article contains affiliate links, which means I may receive a commission if you click a link and purchase something that I have recommended. While clicking these links won't cost you any extra money, they will help me keep this site up and running.
Sources:
Pittler MH, Ernst E. Kava extract versus placebo for treating anxiety. Cochrane Database of Systematic Reviews 2003, Issue 1. Art. No.: CD003383. DOI: 10.1002/14651858.CD003383
Akhgarjand C, Asoudeh F, Bagheri A, Kalantar Z, Vahabi Z, Shab-Bidar S, Rezvani H, Djafarian K. Does Ashwagandha supplementation have a beneficial effect on the management of anxiety and stress? A systematic review and meta-analysis of randomized controlled trials. Phytother Res. 2022 Nov;36(11):4115-4124. doi: 10.1002/ptr.7598. Epub 2022 Aug 25. PMID: 36017529.
D'Cruz M, Andrade C. Potential clinical applications of Ashwagandha (Withania somnifera) in medicine and neuropsychiatry. Expert Rev Clin Pharmacol. 2022 Sep;15(9):1067-1080. doi: 10.1080/17512433.2022.2121699. Epub 2022 Sep 8. PMID: 36062480.
Lopresti, Adrian L. PhDa,b,∗; Smith, Stephen J. MAa,b; Malvi, Hakeemudin MBBS, MDc; Kodgule, Rahul MBBSd. An investigation into the stress-relieving and pharmacological actions of an ashwagandha (Withania somnifera) extract: A randomized, double-blind, placebo-controlled study. Medicine 98(37):p e17186, September 2019. | DOI: 10.1097/MD.0000000000017186
Sarris J, Kavanagh DJ. Kava and St. John's Wort: current evidence for use in mood and anxiety disorders. J Altern Complement Med. 2009 Aug;15(8):827-36. doi: 10.1089/acm.2009.0066. PMID: 19614563.
