Herbs and Essential Oils for Anxiety
Every year, 1 in 5 Canadians experience a mental health problem or illness. By the age of 40, 1 in 2 Canadian’s either have had or currently have a mental illness.
Anxiety effects many people at different levels and can sometimes be overwhelming. Stress and anxiety effect productivity, relationships, emotions, and your overall outlook on life. If there is persistent anxiety over an extended period of time there can be a negative impact on your immune system, digestive system, sleep, and overall health. Everyone finds comfort and relief through different means; pharmaceutical drugs, therapy, meditation, self care, herbs and essential oils, the list goes on. For me when I am feeling anxious, my go-to is my diffuser with some lavender oil, a quiet place to sit and a cup of tea. I find it is the quickest way for me to start to calm my mind.
GABA is a key component to naturally reducing anxiety. It is an inhibitory neurotransmitter that regulates the central nervous system. In simpler terms, GABA counteracts incoming stress by calming the nervous system when it becomes over-excited. Low levels of GABA have been linked to higher levels of anxiety, mood disorders, epilepsy & chronic pain. GABA can be supplemented, and also increased through intake of certain foods and herbs (ashwagandha, valerian, passion flower, kava kava).
In this blog we will talk about a few of the most common and easily accessible herbs to help with anxiety - ashwagandha, chamomile, lavender, jasmine, bergamot & valerian.
Ashwagandha is an ancient medicinal herb, used heavily in Ayurveda (one of the oldest holistic healing systems, originating in India). It contains chemicals that can activate GABA, helping to calm the mind, as well as lower blood pressure, and fight inflammation. Ashwagandha is an adaptogen, which is a herbal pharmaceutical that counteracts incoming stress. This helps the body manage stress and improve the overall wellbeing within the body, promoting homeostasis (balance within the body through changing external conditions).
The best options for taking ashwagandha is through powder or liquid form. The ashwagandha I linked here is mixed with black pepper. This is favourable as it aids in the bioavailability of the ashwagandha, helping it absorb into your body. Also important to note - ashwagandha may be best to take at night as it can cause drowsiness in some people.
Chamomile has the ability to sedate the mind and support the body. Used for thousands of years in folk medicine, chamomile is equipped to calm anxiety and is effective in supporting ulcers and overall digestion, relieving pain; including menstrual pain, inflammation throughout the body and cleansing toxins. Since anxiety and digestive issues go hand in hand, this is a great option if you experience either, or both.
You have probably noticed that chamomile is in many tea blends which is effective and convenient, however it can also be added into a bath or inhaled through diffused oils to provide these benefits. Chamomile oil is strong, so less is more.
Lavender is one of the most popular and effective herbs as an oil form. Commonly used in soaps, perfumes, and as flavouring for foods, lavender is not only used for these simpler purposes, the health benefits are extensive! With the main benefit being it’s ability to reduce anxiety anytime throughout your day, it can also greatly help some people with falling asleep when you can’t calm your mind.
Diffusion of the oil or adding it to a room spray can be highly effective. Another option is to add the lavender oil to a carrier oil (this is important as lavender essential oil is very strong) such as jojoba oil, rosehip seed oil, or argan oil and apply to the neck and shoulders.
Jasmine, originating from China, contains substantial amounts of antioxidants! Jasmine has been studied and shown to be one of the most effective herbs in increasing GABA within the body. And all you have to do is simply smell it! Similar to lavender, jasmine is not only great for calming an anxious mind but can also be beneficial at night to help you fall, and stay asleep.
Jasmine can be used as either an oil, in tea, or through adding the oil to a bath or diffuser.
Bergamot oil originates from a plant similar to oranges and lemons and is recognized as the flavour in Earl Grey tea. Bergamot is beneficial for both calming and energizing so is best taken in the morning to get you through your day stress free. Also having antiseptic properties, it can assist with cuts, bruises and some skin conditions such as psoriasis and acne.
Bergamot can be applied to the body in an oil form or as a tea (Earl Grey). When consumed consistently it has been shown to also reduce cholesterol levels.
Valerian, a herb native to Europe & Asia, it is commonly used to improve insomnia, calm anxiety and promote a deep, healing sleep. This all natural sleep aid is similar to melatonin but can be more effective for people with anxiety as it not only helps with sleep but also preventing anxiety attacks and reducing stress. It has also been noticed as a herb that can influence GABA, stabilizing levels by decreasing the breakdown of it.
It can take some time of consistent intake of valerian to see results. It can be consumed in tea form or by adding a few drops of oil in hot water. It can also be applied to the body by adding the valerian oil to a carrier oil.
In addition to supplementing with herbs to try and lessen your anxiety; meditation, adequate sleep, a healthy diet and proper exercise can be greatly beneficial. Trial and error is important when looking for a natural way to reduce anxiety, so be patient and don’t get discouraged. Keep in mind that results with natural supplements can be delayed so consistency is important.
Side effects can occur in some people, and some medications can severely interact with natural remedies so always consult with a doctor before trying something new.
Look for and understand the signs for when it is time to seek help in other forms. ’BetterHelp’ is a great option to get professional help in the comfort of your own home.
I hope that through this blog and your own trial and error that you are able to find something natural to help with your anxiety. I would love to hear what you are currently trying or what has helped you in the past, comment below!
with care · b.k
Links
This blog is for general information and should not be used in place for medical advice. Always consult with your doctor. The recommended herbs and supplements may not be safe for everyone, including those who are pregnant, breastfeeding or with an underlying health conditions.