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How do herbs for anxiety work? - https://www.medicalnewstoday.com/articles/herbs-for-anxiety

Different herbs can affect the body in different ways.

For example, some ashwagandha can reduce levels of the stress hormone cortisol in the blood. Long-term exposure to high circulating cortisol levels can increase a person’s risk of developing anxiety.

Other herbs can aid relaxation by altering signal processing in the brain. For example, valerian root extracts may modulate gamma-aminobutyric acid receptors in the brain, which may promote relaxationTrusted Source and reduce anxious feelings. So, many claim that valerian root can also assist in treating sleep conditions such as insomnia.

1. Ashwagandha

Ashwagandha or Withania somnifera is among a group of herbs called “adaptogens.”

Adaptogens affect systems and hormones that regulate a person’s stress response. Ashwagandha has a long history of use in traditional Indian, or Ayurvedic, medication.

A small 2019 studyTrusted Source investigated the efficacy of ashwagandha for stress and anxiety.

The 8-week study involved 58 participants with perceived stress. Each participant randomly received one of three treatments: Ashwagandha extract at doses of either 250 milligrams (mg) per day, 600 mg per day, or a placebo.

The participants who took ashwagandha showed less cortisol than those in the placebo group. They also experienced improved sleep quality.

Participants who took 600 mg of ashwagandha reported significantly reduced stress levels. However, participants who took the lower dose of ashwagandha did not report a stress reduction.

In another small 2019 studyTrusted Source, 60 participants with mild anxiety received 240 mg of ashwagandha or a placebo for 60 days. Those taking the herb showed a significant reduction in some measures of anxiety but not in others.

People can take ashwagandha as a tablet or in liquid tincture form.

2. Chamomile

Chamomile is a flowering herb similar in appearance to a daisy. People can use two types of chamomile medicinally: Roman chamomile and German chamomile.

Some people use chamomile in the following forms to help relieve stress and anxiety:

tea

extract

tablet

skin cream

A small 2016 clinical trialTrusted Source investigated the efficacy and safety of chamomile as a long-term treatment for generalized anxiety disorder (GAD).

All 93 participants received 1,500 mg of chamomile daily for 12 weeks. Some continued taking chamomile for 26 weeks, while the remainder switched to a placebo.

Researchers observed that those participants who continued taking chamomile were no less likely to experience a relapse of GAD symptoms than those switching to placebo. However, when relapse did occur, the symptoms were less severe.

Some people may experience allergic reactionsTrusted Source to chamomile. It may interact with certain drugs, including the blood thinner warfarin and the antirejection drug cyclosporine.

It is important for anyone taking any type of medication to check with their doctor before consuming chamomile teas or supplements.

3. Valerian

Valerian, or Valeriana officinalis, is a plant native to Europe and Asia. For centuries, people have used the root to help treat sleep problems, anxiety, and depression.

To date, there have only been a few high quality studies on the effects of valerian. The National Center for Complementary and Integrative Health (NCCIH)Trusted Source states that there is insufficient evidence to determine whether valerian can alleviate anxiety or depression.

Studies suggest that valerian is generally safe. However, the NCCIH notes that there is no information on the long-term use or safety of valerian in the following groups:

pregnant people

parents who are nursing

children under 3 years old

4. Lavender

Lavender is a flowering plant belonging to the mint family. Many people use lavender to help calm their nerves and alleviate anxiety.

People may use lavender to make teas or utilize it as an essential oil

Lavender essential oil (LEO) contains chemicals called terpenes. A 2017 review articleTrusted Source suggested that two of these terpenes, linalool and linalyl acetate, may have a calming effect on chemical receptors in the brain.

The review suggested LEO may be an effective short-term treatment for anxiety disorders. However, studies on the long-term effects of LEO are lacking.

5. Galphimia glauca

Galphimia glauca is a plant species native to Mexico. People traditionally used it as a tranquilizer to reduce anxiety.

According to a 2018 reviewTrusted Source, the evidence for G. glauca as a treatment for anxiety is promising. However, medical companies have not exploited its potential due to a lack of available plant material.

6. Passionflower

Passionflower or Passiflora is a family of plants with around 550 different species. Some studiesTrusted Source show that a particular species, P. incarnata, may be effective in treating restlessness, nervousness, and anxiety.

People can take P. incarnata in tablet form or as a liquid tincture.

7. Kava kava

Kava kava, or simply kava, is a shrub that is native to the islands of the Pacific Ocean. Its scientific name is Piper methysticum.

Kava may help reduce stress and anxious feelings. However, there are reported casesTrusted Source of products containing kava causing severe liver damage. People must always consult a medical professional before taking kava.

8. Cannabidiol

Cannabidiol (CBD) is one of the active ingredients of the cannabis plant.

A study from 2019 suggested that CBD may have a calming effect on the central nervous system.

The researchers concluded that CBD might be beneficial for people with anxiety-related disorders. However, clinical trials are necessary to confirm these results.

Although the Food and Drug Administration (FDA) does not currently approve the use of CBD, this natural chemical is widely available in the following forms:

tablet

liquid extract

vape liquid

topical cream

9. Other supplements that might help

Other supplements that may help to alleviate symptoms of anxiety include:

magnesiumTrusted Source

essential fatty acids

high dose sustained-release vitamin C

Safety considerations

Many herbs can interact with over-the-counter and prescription medications. Some can increase or reduce the effects of certain drugs, potentially causing serious health effects.

People taking medication must consult their doctor or pharmacist before starting herbal supplements.

They must also be aware that herbal remedies can take longer to start working than prescription medications.

If a person needs more advice about an herbal product, they can consult a qualified herbalist about brand, strength, and quantity.

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Geneva Thatcher's avatar

Understanding Nervines & Adaptogens: Herbs for Stress & the Nervous System: https://blog.mountainroseherbs.com/understanding-nervines-adaptogens

No matter how busy life gets, it's essential to make time for self care, and supporting our nervous systems is particularly important. Herbal nervines and adaptogens can be invaluable allies for coping with the normal day-to-day aggravations of life: work pressures, family responsibilities, financial worries, seasonal mood slumps, over-reliance on caffeine, and so on. Whether your nervous tension results in intermittent minor aches, occasional melancholy, or the odd sleepless night, herbs that can help us find relaxation and calm to enjoy normal and healthful cycles of activity and rest.

Stress is the body’s heightened physiological response to stimuli, both good and bad. The adrenal glands secrete stress hormones like cortisol and adrenaline that are associated with a range of effects on our minds and bodies, including a rapid rise in alertness, heart rate, and/or blood pressure. These hormones act together as a normal emergency response mechanism in response to a temporary stressful situation. However, frequent and sustained release of these hormones can result in a weakened immune response, an over-active and worried mind, and damage to our bodies' tissues and systems.

What Are Nervines?

Nervines are herbs that specifically help support the nervous system. Their varieties include tonics like organic skullcap and organic oat tops, mildly calming herbs like organic catnip and organic chamomile, and stronger relaxants like organic valerian root and organic hops. They are used to help relieve normal muscle tension, circular thoughts, wakeful nights, and the occasional worry we all experience from time to time. Some of these herbs provide multiple nervine actions. Skullcap is one such herb: it helps reduce muscle tension, calm worried thoughts, and also nourishes the nervous system. Others, such as oat tops, are not necessarily noticeably relaxing to the physical body, but help support healthy nerve function with regular use.

What Are Adaptogens?

Adaptogens make up another group of herbs that helps us manage stress as we encounter it. Although this classification is often complicated with difficult-to-define boundaries, there are a few generally recognized qualities that characterize the category. Adaptogenic herbs help restore overall balance and strengthen the functioning of the body as a whole without impacting the balance of any individual organ or bodily system. Adaptogens facilitate these changes through a wide range of actions and plant energetics, rather than through one specific action. Adaptogens may help improve focus, support normal immune system functioning, or exercise some other broad-spectrum normalizing influence on unbalanced physiological processes.

By definition, the active properties of an adaptogenic herb must be safe, non-toxic, and non-habit-forming, even when taken over a long period of time. When taken daily as a tea or extract, these herbs can help improve your mental functioning and allow your body to adapt more easily to stressful situations by curtailing an overactive adrenal response. However, herbs should not be used to push us beyond our limits and cannot replace the benefits of good, restful sleep. These plant allies better support our wellness when taken to address a specific need or when used as gentle long-term tonics.

Common Nervines

Oat tops - Very gentle tonic herb that helps support the nervous system without a perceptibly calming action. Can help reduce fatigue and support nerve functioning over time. Great for anyone who is overworked or relies on caffeine to get through the day.

Skullcap - Wonderfully gentle and nourishing to the nervous system. Helps relieve occasional tension and stress, circular thoughts, and nervousness. Can be used throughout the day during stressful situations or at night before bed to calm worried thoughts.

Chamomile - A classic, relaxing nighttime tea, this nervine herb is also helpful for relieving mild daily mental stress.

Lavender - Calming herb that is often used in aromatherapy applications for its mild calming action. Lovely when used in the bath, massage oils, pillows, room sprays, or body fragrance to uplift the spirit.

Lemon balm - Sunshine in plant form, this herb helps with nervous exhaustion, gloom, and restlessness while also providing pure aromatic pleasure. Simply rubbing a leaf between your fingers and smelling its citrusy oils can elevate the mood.

Catnip - Gentle, calming herb for sleeplessness in children and the elderly.

California poppy - Used for its calming properties, this plant helps promote relaxation in those seeking rest.

Passionflower - This stunning plant is helpful for relieving general tension, occasional nervous restlessness, and supporting restful sleep.

Hops - With a distinctive flavor and action known well by beer drinkers everywhere, this plant supports relaxation (although the effect can be considered hypnotic) and helps calm a nervous stomach.

Valerian - When sleep seems impossible thanks to nervous energy at night, this potent herb can support relaxation for many busy-brained folks. For some people, however, valerian can have the opposite effect of relaxation, causing more anxiety and stimulation, so if this happens to you, we recommend seeking another herbal ally.

Common Adaptogens

Schisandra berries - Support normal concentration, coordination, and endurance. Chinese folklore says that schisandra calms the heart and quiets the spirit. These berries support normal central nervous system functioning without excitation.

Holy basil (or tulsi) - An important adaptogenic herb in India that helps restore vitality and promote overall health, softening our reaction to stress.

Eleuthero root - Improves normal mental clarity and emotional stamina during stressful situations, boosts physical endurance, helps with sleeplessness, and (according to Ayurvedic medicine) supports healthy immune system functioning.

American ginseng - (Panax quinquefolius) Boosts physical strength and stamina. Supports mental alertness and memory. Good for exhaustion and vitality. Asian ginseng (Panax ginseng) is thought to be better suited for people older than 30 or the very weak. Used as a tonic.

Rhodiola - Supports healthy immune system functioning.

Cordyceps- This immune system supportive mushroom has long been used in Traditional Chinese Medicine.

As always, it's important remember that your individual experience of a given plant may differ from the common ones listed above, so it's a good idea to introduce yourself to new herbs in small doses until you know how they may affect your unique body and mind. When used appropriately, these plant friends can greatly enrich your quality of life, so start exploring!

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