The Ultimate Guide to Natural Anxiety Relief
Find your center amidst inner turmoil, naturally.
Embracing Calm: The Most Beneficial Herbs and Simple Techniques for Anxiety, Overwhelm, and Panic Attacks
Anxiety, overwhelm, and panic attacks can often feel like unwelcome guests that arrive without notice. While conventional treatments are invaluable, many find solace in natural remedies and breathing techniques that provide immediate relief. Drawing from my own journey towards balance and serenity, I want to share some of the most beneficial herbs and simple breathing techniques that can help you navigate these turbulent emotions.
Understanding Anxiety, Overwhelm, and Panic Attacks
Before diving into the remedies, it’s essential to understand what these terms mean:
Anxiety is a persistent feeling of worry, fear, or unease. It can range from mild discomfort to debilitating panic, often leading to physical symptoms like a racing heart, sweating, and trembling.
Overwhelm refers to being buried under a massive amount of stress. This feeling can stem from too many responsibilities, emotional burdens, or an inability to cope with current circumstances.
Panic attacks are sudden episodes of intense fear that trigger severe physical reactions when there is no real danger. Symptoms can include chest pain, dizziness, shortness of breath, and a fear of losing control or impending doom.
Each of these states affects the mind and body, making it crucial to have strategies that address both aspects.
Herbal Allies for Anxiety and Overwhelm
Natural remedies have been used for centuries to calm the mind and body. Here are some of my favorite, most effective herbs:
Lavender (Lavandula angustifolia)
Benefits: Known for its calming and relaxing properties, lavender helps reduce anxiety, alleviate stress, and improve sleep. Its soothing scent can promote a sense of tranquility and is often used in aromatherapy.
How to Use: Lavender can be used as a hydrosol to spritz on and around your head and face, as an essential oil in aromatherapy by adding a few drops to a diffuser or bath, as a tea, in capsules.
Ashwagandha (Withania somnifera)
Benefits: An adaptogen that helps the body cope with stress and anxiety. It also supports the adrenal glands, which can become overworked during prolonged stress. Ashwagandha is known for enhancing resilience to physical and emotional stressors.
How to Use: Available in powder, capsule, or tincture form. Adding a teaspoon of ashwagandha powder to your morning smoothie can be a simple way to incorporate it into your daily routine. Consistent use over time, at least 8 weeks of 500mgs, is typically necessary to see the full benefits.
Chamomile (Matricaria chamomilla)
Benefits: Known for its soothing effects, chamomile can help reduce anxiety and promote relaxation. It is particularly effective in calming the digestive system, which can be impacted by stress and anxiety.
How to Use: Best consumed as a tea, particularly before bed to help wind down. Chamomile can also be found in capsule form, hydrosol, infused oil and used as an essential oil in aromatherapy.
Lemon Balm (Melissa officinalis)
Benefits: This herb helps to reduce anxiety and improve mood. It has a mild sedative effect and can be very effective in calming the nerves. Lemon balm is also beneficial for cognitive function and can help enhance mental clarity.
How to Use: Lemon balm can be taken as a tea, tincture, or in capsule form. Fresh lemon balm leaves can also be added to salads or other dishes for a refreshing flavor.
Passionflower (Passiflora incarnata) - Link to Passionflower Monograph
Benefits: Used to treat anxiety and insomnia, passionflower has a calming effect without causing drowsiness. It works by increasing levels of gamma-aminobutyric acid (GABA) in the brain, which helps reduce brain activity and promotes relaxation.
How to Use: Typically consumed as a tea or tincture. It can also be found in capsule form. Passionflower is often combined with other calming herbs like valerian and chamomile for a synergistic effect.
Valerian (Valeriana officinalis)
Benefits: Known for its sedative properties, valerian is often used to treat insomnia and anxiety. It helps improve sleep quality and reduce the time it takes to fall asleep, making it particularly useful for those who experience anxiety-related insomnia.
How to Use: Can be taken as a tincture, capsule, or tea. However, its strong taste and smell can be off-putting to some, so capsules are often preferred. Valerian is best taken in the evening due to its sedative effects.
Skullcap (Scutellaria lateriflora) - Link to Skullcap Monograph
Benefits: Skullcap is a powerful nervine that helps to calm the nervous system, reduce anxiety, overwhelm and panic, and can alleviate insomnia. It can relieve muscle tension and headaches associated with stress.
How to Use: Skullcap can be taken as a tincture, tea, or capsule. It is often included in herbal blends for stress and anxiety relief. Skullcap is my personal go-to for social anxiety and acute onset of pain attacks.
Blue Vervain (Verbena hastata)
Benefits: Blue vervain is known for its ability to relieve stress, anxiety, and nervous tension. It has a calming effect on the mind and body and can also support emotional resilience.
How to Use: Typically taken as a tincture or tea. Blue vervain can be quite bitter, so it is often combined with other herbs to improve the taste.
Tulsi, aka Holy Basil (Ocimum sanctum) - Link to Tulsi Monograph
Benefits: Also known as Tulsi, Holy Basil is an adaptogen that helps the body cope with stress. It enhances mental clarity, supports the immune system, and promotes overall well-being.
How to Use: Holy Basil can be consumed as a tea, tincture, hydrosol or in capsule form. It is also available as an essential oil for aromatherapy.
Kava Kava (Piper methysticum)
Benefits: Kava Kava is renowned for its ability to reduce anxiety and promote relaxation without impairing mental clarity. It is particularly effective for social anxiety and acute stress.
How to Use: Typically taken in powdered form and made into a traditional beverage. It is also available in capsule and tincture forms. It is essential to source it from reputable suppliers due to potential liver toxicity.
A cup of chamomile, passionflower and skullcap
tea can help you feel at ease.
Here’s a presentation with recipes. Calm & Collected: Herbs for Tea
Simple Breathing Techniques
Breathing techniques are powerful tools that can be used anywhere, anytime, to bring immediate relief from anxiety and panic attacks. Here are a few effective methods:
Deep Belly Breathing
How to Do It: Sit or lie down in a comfortable position. Place one hand on your chest and the other on your belly. Take a deep breath in through your nose, allowing your belly to rise. Exhale slowly through your mouth. Repeat for 5-10 minutes.
Benefits: This technique activates the diaphragm, promoting full oxygen exchange and calming the nervous system. Deep belly breathing helps shift the body from the sympathetic (fight-or-flight) response to the parasympathetic (rest-and-digest) state.
4-7-8 Breathing
How to Do It: Inhale quietly through your nose for a count of four. Hold your breath for a count of seven. Exhale completely through your mouth for a count of eight. Repeat the cycle up to four times.
Benefits: This method helps to bring the body into a state of deep relaxation and is especially useful before sleep. The extended exhalation promotes a sense of calm and helps reduce feelings of anxiety.
Alternate Nostril Breathing (Nadi Shodhana)
How to Do It: Sit comfortably and close your right nostril with your right thumb. Inhale deeply through your left nostril, then close the left nostril with your ring finger and release the right nostril. Exhale through the right nostril. Inhale through the right nostril, close it, and exhale through the left nostril. Repeat for 5-10 minutes.
Benefits: Balances the left and right hemispheres of the brain, promoting calm and focus. Alternate nostril breathing also helps to clear energy channels and can improve overall mental clarity.
Box Breathing (Square Breathing)
How to Do It: Inhale through your nose for a count of four. Hold your breath for a count of four. Exhale through your mouth for a count of four. Hold your breath again for a count of four. Repeat for several minutes.
Benefits: This technique helps to regulate the breath, calm the mind, and reduce stress. Box breathing is often used by athletes and military personnel to maintain composure and focus under pressure.
Resonance Breathing
How to Do It: Breathe in for a count of six, and then breathe out for a count of six, maintaining a consistent, rhythmic pattern.
Benefits: Synchronizes the heart rate and breath, promoting relaxation and reducing anxiety. Resonance breathing helps to create a harmonious balance between the mind and body.
Finding balance in the chaos is possible with the right tools.
Alternative Mindfulness Techniques
In addition to breathing techniques, alternative mindfulness practices can be incredibly effective in bringing you into the present moment and reducing anxiety:
The 5-4-3-2-1 Method
How to Do It: Identify five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste. This grounding exercise helps anchor you in the present moment by engaging all your senses.
Benefits: This method can quickly divert your mind from anxious thoughts and bring your focus back to your immediate environment, reducing feelings of overwhelm.
EFT Tapping (Emotional Freedom Techniques) - Link to a How To Presentation
How to Do It: Tap on specific meridian points on the body (such as the side of the hand, top of the head, and collarbone) while repeating affirmations related to your anxiety or stress. This combination of physical tapping and verbal affirmations helps to release emotional blockages.
Benefits: EFT tapping can reduce the intensity of negative emotions, lower cortisol levels, and promote a sense of calm. It is a versatile technique that can be used for various emotional and physical issues.
Heel Tapping/Bouncing
How to Do It: Sit comfortably with your feet flat on the ground. Gently tap your heels up and down, or bounce lightly on the balls of your feet. Focus on the rhythmic movement and the sensations in your body.
Benefits: This simple technique helps to release pent-up energy and tension, grounding you and bringing your attention to the present moment. It can be especially useful during moments of acute anxiety or panic.
Combining Herbs, Breathing, and Mindfulness for Maximum Benefit
Incorporating a combination of herbal remedies, breathing techniques, and mindfulness practices into your daily routine can provide a comprehensive approach to managing anxiety, overwhelm, and panic attacks. Here’s a simple plan to get started:
Morning Ritual
Start your day with a cup of Peanut butter, banana and Ashwagandha Smoothie or Holy Basil tea, to set a calm and balanced tone for the day ahead.
Practice 4-7-8 breathing for five minutes to center yourself.
Midday Check-In
If you start feeling anxious, brew a cup of chamomile-lavender or lemon balm tea.
Practice deep belly breathing for 5-10 minutes to regain your calm.
Evening Wind Down
Use skullcap, passionflower, chamomile tea or valerian capsules in the evening to help prepare for restful sleep.
Try alternate nostril breathing or resonance breathing to relax your mind and body before bed.
During a Panic Attack
Use skullcap tincture for quick relief.
Practice box breathing to help regain control of your breath and calm your mind.
Use the 5-4-3-2-1 Method to ground yourself.
Weekly Mindfulness Practice
Incorporate EFT tapping sessions to release emotional blockages.
Use heel tapping or bouncing to reduce pent-up energy and bring yourself into the present moment.
Conclusion
Addressing anxiety, overwhelm, and panic attacks requires a multi-faceted approach. By integrating herbal allies, breathing techniques, and mindfulness practices into your daily routine, you can create a powerful toolkit for managing these challenging emotions. Remember, each person is unique, so it might take some experimentation to find the combination that works best for you. Always consult with a healthcare provider before starting any new herbal regimen, especially if you are pregnant, breastfeeding, or taking other medications.
Your journey towards calm and balance is personal and unique. Embrace these natural remedies and techniques as your companions on this path. With each deep breath, each soothing cup of tea, and each mindful practice, you are taking steps towards a more peaceful and centered life.
