Herbs for Anxiety

Managing anxiety is a challenge many of us face, and it's something I've personally dealt with for years. As an herbalist, I've spent a lot of time finding natural ways to maintain a sense of calm. In this blog, I'm sharing the easiest starting point for managing anxiety: herbs and supplements. This is my Herbal Anxiety Toolkit, split into tonic tools for daily support and first-aid tools for when anxiety strikes. Today, we’ll focus on the tonic tools—things you can take daily to build a foundation of wellness and resilience.

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What is Anxiety?

Anxiety can be more than just feeling stressed—it's a mental health condition that can significantly disrupt your life. Anxiety, especially in its extreme forms, can be debilitating. It often manifests both mentally and physically, impacting daily life with symptoms like intrusive thoughts, excessive worry, hypervigilance, and sleep disturbances. While anxiety can overlap with other mental health issues like depression, OCD, and PTSD, having the right tools can help break the cycle and provide relief.

Daily Tonic Tools for Anxiety Management

To effectively manage anxiety, it’s important to start with a strong foundation of overall wellness. This includes regular exercise, sufficient rest, a balanced diet, and a positive mindset. Along with these, specific supplements and herbs can provide essential support.

1. Magnesium

Magnesium is crucial for energy production, neurotransmitter function, and regulating the body’s response to stress. It supports mood regulation and is essential for the function of GABA, a neurotransmitter that promotes relaxation.
 

How to Use It: For anxiety, magnesium glycinate is recommended. This form is less likely to cause digestive issues and is particularly calming. A typical dose ranges from 300-600mg/day. Start slow and adjust as needed.

2. Vitamin D

Vitamin D plays a key role in mood regulation and reducing inflammation, which is linked to anxiety. Low vitamin D levels are associated with anxiety and depressive symptoms.
 

How to Use It: Supplementing with 5,000 IU daily can help maintain optimal levels. If your levels are low, a higher dose for a short period may be necessary.

3. Fish Oil/EPA

Omega-3s in fish oil, especially EPA, have strong anti-inflammatory effects and can improve the efficacy of SSRIs (selective serotonin reuptake inhibitors) in treating anxiety and depression.
 

How to Use It: Aim for 3.0g of EPA or 1.5g of DHA daily. Higher doses may be necessary for significant anxiety relief.

Herbal Tonic Support

In addition to supplements, certain herbs can provide ongoing support for managing anxiety. These herbs are known for their calming and restorative properties, making them ideal for daily use.

1. Skullcap

Skullcap is an anti-anxiety herb that acts like an "anti-thinking cap," calming a racing mind and reducing physical symptoms like muscle tension and headaches. It’s particularly effective for those who are sensitive to stress and overstimulation.
 

How to Use It: Fresh flowering skullcap tincture is the most effective form. Take it in the morning and evening for best results.

2. Oatstraw (Avena sativa)

Oatstraw is a nourishing tonic for the nervous system, helping to restore calm and resilience. It’s especially beneficial for burnout and overwhelm.
 

How to Use It: Prepare an overnight infusion by steeping 4 tsp of oatstraw in 4 cups of hot water. Strain and drink throughout the day.

Incorporating these tonic tools into your daily routine can significantly enhance your ability to manage anxiety. By building a strong foundation of mental wellness, you can reduce anxiety and improve your overall quality of life.

Watch this post in more detail on the Herbalist Kristen YouTube channel for a more detailed educational experience!

Kristen Prosen