7 Natural Remedies to Calm Anxiety
We all experience stress. Besides mindfulness, these are my GO-TO herbs and supplements to shift my nervous system from chaos to calm.
I get it. Anxiety is like an unwelcome visitor in our lives, often showing up unannounced and overstaying its welcome. It manifests in various forms, from mild unease to debilitating panic, affecting our overall well-being. While it may be tempting to turn to alcohol, drugs, food, or shopping to relieve stress, those self-sabotaging habits ultimately exacerbate stress.
Why is relieving anxiety so important?
Chronic stress triggers the release of cortisol and adrenaline, hormones that prepare your body for a "fight or flight" response. While useful in short bursts, prolonged exposure can lead to:
Cardiovascular problems: Increased heart rate and blood pressure strain your heart and blood vessels.
Immune system suppression: Constant stress weakens your body's ability to fight off illness.
Digestive issues: Stress can cause or exacerbate conditions like irritable bowel syndrome (IBS).
Sleep disruption: Insomnia and interrupted sleep reduces your brain and body’s ability to repair and restore itself.
Mental health problems: Anxiety, depression, and other mental health issues can develop or worsen under chronic stress.
It’s not all in your mind…but plenty of it is.
Research indicates that most feelings of anxiety stem from focusing on what we DON’T want. Chronic worrying about the future or ruminating on mistakes of the past robs our wellbeing in the present moment. While it’s normal and natural to have occasional doubts and fears, excessive focus on these negative thoughts can lead to a cycle of anxiety that is hard to break. This constant preoccupation with potential problems and past errors creates a state of perpetual hypervigilance in the body, preventing us from fully enjoying and engaging with the present.
It's important to practice shifting our focus towards what we DO want, keeping a positive and mindful approach to life…AND…
Knowing and doing are two different things…
I realize that shifting your mindset is often easier said than done. Once your body gets accustomed to being in a heightened stress response as a baseline, calming the nervous system becomes a priority. While mindfulness practices are helpful, shifting your energy with calming herbs and supplements can make it easier to be receptive to refocusing your mind.
7 Natural Herbs and Supplements for Anxiety Relief
Herbal remedies and supplements can provide welcome relief in the form of physiological support in managing anxiety. Here are my favorite supplements — my “go to” remedies to calm my nervous system. Note that I am not a physician, and I am sharing this information for educational purposes. This is what I do, personally, but it may not be right for you. Always check with your doctor to make sure there are no contraindications with your current medication regimen before taking any supplements.
Ashwagandha: I was pleasantly surprised when I learned about this ancient Ayurvedic herb, used in India for thousands of years. Known for its “adaptogenic” properties, it helps the body manage stress by regulating cortisol levels — bringing them down when they’re too high, and bringing them up when they’re too low. I started taking Ashwagandha when I was in a particularly stressful phase of my life, and noticed a subtle but measurable difference within a few weeks.
GABA: This natural neurotransmitter promotes relaxation and reduces neuronal excitability, helping to calm anxiety. It’s important to note that that drinking alcohol depletes the production of GABA significantly enough to cause short- and long-term symptoms, so if you’ve been turning to alcohol to relax, you may be experiencing GABA depletion. Low GABA activity leads to anxiety, depression, insomnia, and mood disorders. GABA supplementation can help counteract stress hormones by relaxing the brain.
5-HTP: Increases serotonin levels, which can improve mood and reduce anxiety. According to WebMD, 5-HTP is a chemical byproduct of the protein building block L-tryptophan. It is produced commercially from the seeds of an African plant known as Griffonia simplicifolia. 5-HTP works in the brain and central nervous system by increasing the production of the chemical serotonin. Serotonin can affect sleep, appetite, temperature, sexual behavior, and pain sensation.
Kava: A powerful herb traditionally used in the South Pacific, known for its calming effects without impairing cognitive function. I make myself an evening tonic with a liquid form of Kava in a glass with sparkling water, a squeeze of lemon, a splash of bitters, and a dash of stevia.
Lemon Balm: An herb with mild sedative properties that can improve mood and cognitive function, and may help with sleep, PMS symptoms, and digestion. Many “night time” or “bed time” herbal teas include lemon balm and other calming herbs like valerian, lavender, and chamomile.
Magnesium: A mineral that plays a crucial role in nervous system function, reducing anxiety by regulating neurotransmitters. Many adults do not get enough magnesium, which can affect sleep. Higher levels of magnesium are associated with better sleep and longer sleep times. It is often recommended for restless leg syndrome and leg cramping. Too much magnesium can lead to digestive disorders and diarrhea, so add this supplement sparingly.
CBD and CBN: Cannabinoids are key components in the cannabis plant, and there are many of them. Tetrahydrocannabinol (THC) and cannabidiol (CBD) are major cannabinoids that you have probably heard of. Lesser-known cannabinoids — like cannabinol (CBN) — are starting to get more attention for their possible uses and benefits, especially for sleep. I’ve found that a CBD and CBN combination helps me get a quality night’s sleep — without the psychoactive effects of THC.
In Closing
Incorporating mindfulness strategies and natural supplements (once you’ve checked with your doctor) into your daily routine can significantly reduce anxiety and improve your overall well-being. Once you’re feeling more at ease, your body can do what it does best — repair itself.
It's important to remember that while these methods are effective, they are part of a broader approach to mental health. Regular exercise, a balanced diet, adequate sleep, and professional support when needed also play critical roles in managing anxiety.
By taking proactive steps to calm your nervous system, you can navigate life's challenges with greater resilience and peace.
If you’d like a more personalized approach to managing your mind and emotions, please reach out to me to schedule a complimentary consultation to see if we’d be a good fit to work together.