Herbs for Quick Anxiety Relief

Anxiety can be incredibly overwhelming, so it's important to have effective tools ready for those acute moments. These tools, unlike some pharmaceuticals, don't create dependency. 

If you didn't catch the first part, you can watch it here where we covered foundational tools for mental and nervous system health. ⬇️⬇️⬇️⬇️ 

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Understanding GABA: Your Brain’s Calming Neurotransmitter

o understand how these first aid herbs work during an acute anxiety attack, it's crucial to know about GABA (gamma-aminobutyric acid). GABA is a neurotransmitter in the brain that plays a key role in regulating nervous system activity. It's the brain's primary inhibitory neurotransmitter, meaning it helps calm down neural activity and prevents over-excitement.

GABA has a calming effect on anxiety, promotes nervous system regulation, aids in sleep, prevents muscle spasms, and is associated with a balanced mood and reduced symptoms of anxiety and depression. Increasing GABA during times of anxiety and stress is my primary method of support during acute anxiety attacks.

GABA Supplements: Are They Effective?

You can get over-the-counter GABA supplements, but the research on their effectiveness is mixed. The good news is that GABA supplements are generally safe and contain the amount of GABA they claim. The bad news is that there's not a lot of clinical evidence showing that GABA from supplements crosses the blood-brain barrier to increase GABA in the brain.

However, there is significant anecdotal evidence suggesting that GABA supplementation helps with anxiety, sleep, and stress. Even if it's just a placebo effect, the power of belief can do astonishing things for wellness.

My personal favorite GABA supplements are from Thorne (GABA 100) and GABA 250. I find them particularly helpful when I'm experiencing anxiety flares or when I need help calming my mind at night to fall asleep.

Passionflower: A Potent Herb for Anxiety

One of my absolute favorite herbs for anxiety is Passionflower (Passiflora incarnata). It’s a super effective nervine, sedative, hypnotic, and anti-spasmodic. Passionflower significantly increases GABA in the brain, making it a great tool for dealing with intrusive thoughts, circular thinking, rumination, and other uncomfortable mental health symptoms.

You can use passionflower as a tea by adding 1 teaspoon of dried herb per cup of boiling water and steeping for 20 to 40 minutes. For acute anxiety attacks, I prefer using a tincture. During an anxiety attack, take 1-2 dropperfuls of tincture every 15 to 20 minutes until your symptoms subside. It’s also great for promoting sleepiness if you’re having trouble sleeping.

Passionflower is a safe herb that can be taken with most mental health medications, but it’s always wise to consult your doctor or do some research to ensure there are no contraindications with your current medications.

Lavender: A Calm in the Storm

Lavender is another fantastic herb for anxiety, recommended to me by my psychiatrist when I first sought medical help for anxiety. Like passionflower, lavender modulates GABA and serotonin, and can decrease pain, reduce epileptic activity, and improve sleep quality.

While most people know lavender for its relaxing properties, I prefer using it internally for anxiety attacks. You can make a cup of lavender tea, though some might find the taste soapy. Another great option is a lavender tincture, or my personal favorite product for anxiety: CalmAid by Nature's Way. This is an encapsulated form of lavender essential oil that’s clinically shown to be as effective as half of an Ativan, but without the risks of dependency or overdose.

CalmAid is easy to use and highly effective, especially before stressful events like public speaking, flying, or even just checking your email. I also use it at night to help me sleep when anxiety feels overwhelming.

Honorable Mentions

While Passionflower, Lavender, and GABA are my top three choices for acute anxiety, here are a few other honorable mentions:

• Valerian: A great sedative for sleep, especially if anxiety keeps you up at night.
• Kava: Particularly helpful for social anxiety.
• Blue Vervain: Excellent for relieving tension, especially if you carry stress in your neck and shoulders.
• Reishi: A medicinal mushroom and adaptogen that creates a deep well of calm and peace in the body.

Lifestyle Adjustments for Long-Term Anxiety Management

Herbs are amazing, but they're just one piece of the puzzle! To truly manage and overcome anxiety, we often need to make a few lifestyle shifts, too. When I work with clients, I usually start with calming, first-aid herbs and tonics to ease the immediate symptoms. Once we’ve got that under control, we start looking at some simple but powerful lifestyle changes.

Here are a few things that can make a big difference:

• Vagus Nerve Stimulation: Regularly stimulating the vagus nerve helps your body feel safe, which is so important for calming down stress.
• Yoga & Meditation: These gentle practices not only stimulate the vagus nerve but also support clear, balanced thinking.
• Nutrition: Eating more protein, healthy fats, and fiber can help keep your blood sugar balanced, which is key for feeling steady and calm.

These are just a few of the small changes that can have a big impact. A well-rounded, holistic approach is often the most effective way to manage anxiety long-term.

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

Kristen Prosen