Calm your mind naturally: herbs, lifestyle tips, and acupuncture for anxiety relief
Welcome to Roncy’s Apothecary & Clinic, your community hub for all things herbal and holistic. In this blog post, we’ll explore natural and effective remedies to help you manage and relieve your anxiety!
understanding anxiety &your nervous system
Anxiety is a natural response to stress, acting as an internal alarm system that helps us respond quickly to potential threats. But in today’s fast-paced world, this protective mechanism can become overactive, leading to chronic anxiety that impacts our daily lives.
At the heart of this issue is the nervous system, particularly the vagus nerve—a key player in our body’s “rest and digest” state.
The vagus nerve extends from the brainstem through the neck and into the chest and abdomen, influencing a wide range of bodily functions and is instrumental in calming the body after stress. It slows the heart rate, reduces blood pressure, and promotes digestion and relaxation.
When the vagus nerve is functioning well, it helps maintain a state of calm and balance in the body. However, if it becomes dysregulated—perhaps due to chronic stress, trauma, or lifestyle factors—it can lead to an overactive stress response. This dysregulation can result in heightened anxiety, where the body remains in a prolonged state of “fight or flight,” even in non-threatening situations. This is why people with anxiety often feel “on edge” or find it difficult to relax.
By adopting natural strategies that include herbs, lifestyle modifications, and acupuncture, we can support our nervous system and bring balance back to our lives.
Herbal remedies have been used for centuries to manage anxiety and support nervous system health. Below are some key herbs that can help:
1) Lavender (Lavandula angustifolia)
Lavender is well-known for its calming aroma, but its benefits extend far beyond its scent. This herb has been traditionally used to for anxiety relief and relaxation. It works by influencing the neurotransmitter gamma-aminobutyric acid (GABA), which helps reduce the overactivity in the brain that can lead to anxiety. Clinical studies have shown that lavender can be as effective as some anti-anxiety medications with little side effects, making it a powerful natural remedy for stress and anxiety relief.
2) Oat Straw (Avena sativa)
Oat straw is a gentle yet effective herb for nourishing the nervous system. Rich in B vitamins, minerals, and antioxidants, it helps restore balance and calm a frazzled nervous system. Due to its nutritive nature, it is great for those who are fatigued and overworked. Oat straw’s ability to support overall nervous system health makes it a great addition to any anxiety management plan.
3) Passionflower (Passiflora incarnata)
Passionflower has been used for centuries to treat anxiety and insomnia. It is especially helpful in easing anxiety that manifests as restlessness, overthinking, and difficulty sleeping. Passionflower is ideal for those who experience anxiety-induced sleep disturbances, helping to improve sleep quality while reducing anxious thoughts. Similar to lavender, studies have shown that passinflower can be as effective as some anti-anxiety medications.
4) Motherwort (Leonurus cardiaca)
Motherwort is an herb traditionally used to support heart health, but it also has notable benefits for anxiety, especially when anxiety is accompanied by a rapid heartbeat or palpitations. This herb helps to calm the mind and soothe the heart, making it an excellent choice for those whose anxiety manifests with physical symptoms. Motherwort is also known to benefit those with delayed menstrual cycles due to anxiety.
5) Skullcap (Scutellaria lateriflora)
Skullcap is a lesser-known herb that packs a powerful punch when it comes to anxiety relief. This herb is particularly effective in calming a worrisome mind with repeating thoughts. It is great at calming nerves without any drowsiness. Similar to motherwort, skullcap is particularly useful if anxiety is leading to any cardiac symptoms such as palpitations.
6) Lobelia (Lobelia inflata)
Lobelia is a powerful herb often used in small doses due to its potency. It is particularly effective in cases of acute anxiety or panic attacks, where it can help to quickly calm the nervous system by stimulating the parasympathetic nervous system directly. Lobelia also works as a bronchodilator, relaxing the muscles around the lungs, which can be particularly helpful in easing the physical symptoms of anxiety, such as shortness of breath. Due to its strength, this one is best used under the guidance of a healthcare practitioner.
7) Bitter herbs (in general)
Bitters, such as those found in wormwood or gentian, are often associated with digestive health. However they also play a crucial role in grounding the body. The bitter taste stimulates digestion, which in turn activates the parasympathetic nervous system (our rest-and-digest mode), helping to calm the mind and reduce anxiety. By doing so, we are able to “manipulate” our nervous system to enter our calm state while anchoring you during times of stress and anxiety.
By incorporating herbs into your daily wellness routine, you can create a natural, effective strategy for managing anxiety. But of course, as with any herbal remedy, it is important to always consult with a healthcare professional to ensure these herbs are appropriate for your individual needs.
lifestyle habits to keepyour anxiety at bay
Managing anxiety goes beyond medications, supplements, and herbs. As we have learned, it is important to bring our nervous system back into balance. This is why lifestyle habits play a crucial role. Here are some tips to help you stay grounded on a daily basis:
1) Mindful & intentional breathing
Engage in deep breathing exercises to stimulate your vagus nerve, and thereby activates your parasympathetic nervous system to calm the mind and body. Techniques like diaphragmatic breathing or box breathing can be practiced anywhere and can provide immediate relief! Other mindfulness practices such as meditation can also be helpful in helping you stay present.
2) Regular Movement
Movement and exercise is one of the most effective treatments for anxiety. It helps release endorphins, the body’s natural stress-relievers, and reduces levels of cortisol, the stress hormone. However, the type and duration of exercise should be tailored to your individual needs.
3) Establish a calming bedtime routine
Prioritize getting enough sleep, as anxiety can be both a cause and consequence of sleep disturbances. By creating a calming pre-bed routine, you are signalling to your body and nervous system that it is time to rest, which benefits both your sleep quality and mental state. Consider incorporating aromatherapy, and/or some of the anti-anxiety herbs mentioned in this blog post!
4) Limit coffee intake
As delicious coffee is, coffee can heighten our anxiety! Consider other caffeine alternatives such as matcha or green tea as these naturally have other components that balance out the jitters!
5) Create social support
Connecting with others who understand and support you can have a profound impact on your ability to manage anxiety. Whether through support groups, therapy, or simply spending time with loved ones, social support is a key component of mental health.
6) Consider acupuncture
Acupuncture has been shown to be an effective treatment for anxiety. It works by regulating the flow of qi (energy) and bring balance to our nervous system. It is particularly effective for those who experience anxiety in conjunction with physical symptoms, such as digestive issues, quickened heart beat, or chronic pain.
Research suggests that acupuncture may help increase the production of endorphins and serotonin, both of which play a role in mood regulation. Additionally, the process of receiving acupuncture treatments itself is often deeply relaxing as well. This type of self-care treatment can help reduce stress and anxiety quite immediately!
conclusion
Anxiety is a common, yet complex condition that requires a multifaceted approach for effective management. By understanding the underlying causes, supporting your nervous system, and adopting healthy lifestyle habits, you can take control of your anxiety and enhance your overall well-being.
At Roncy’s Apothecary & Clinic, we’re committed to providing natural, holistic solutions for anxiety management. Whether you’re looking to try herbal remedies, explore acupuncture, or simply learn more about managing anxiety naturally, we’re here to support you every step of the way.
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