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How to Cope Using Natural Remedies

The Anxiety and Depression Association of America (ADAA) reports that only 36.9 % of people with anxiety receive treatment. For the 63.1 %  that do not receive treatment, anxiety can be a difficult emotion for them to carry. The state of anxiety comes from the fight or flight response that begins as stress and transforms into anxiety (Saraswati). Stress is all around us; from the diet choices we make, the toxins in our environment, the demands at work and school, and social settings. Because we can not escape stress, it is important to learn how to manage it before it manifests into anxiety affecting the quality of life both physically and mentally. Addressing anxiety does not have to be hard or scary, you just need to start. First, understand that you are not your anxiety. At this very minute you have the power to stop the anxious feeling that hinders your life. In this article, you will learn coping strategies to deal with anxiety head on, but first let us talk a little bit about it.

The precursor to anxiety is stress. Stress is a central nervous system response that forces action, fight or flight. David Hoffman, author of Medical Herbalism: The Science and Practice of Herbal Medicine,  states that “stress is the response to any demand.” Stress is a natural occurrence that challenges life, builds strength, resilience and motion. It activates life and pushes us to achieve great things. However, if not handled correctly, it can have the opposite effect and morph into anxiety, an unpleasant feeling of fear.

The repercussions on mental health are stiflying and if gone on unchecked can cause physical problems including: prolapsed organs, weak immune system, or poor food choices that can lead to more health problems. The goal of coping with anxiety is to switch out of the sympathetic state of tension, and to enter the parasympathetic state of relaxation (Saraswati). Lifestyle changes are the best solution to overcome anxiety; some short term solutions include herbs and breathing exercises. 

When considering herbs to manage anxiety, it is important to consider adaptogens which are herbs that offer support under stressful times. Adaptogens allow our central nervous system to cope and process stress appropriately (Hoffman). Herbs such as ashwagandha and ginseng are considered adaptogen herbs. Anxiety, being a byproduct of unresolved stress, is managed with herbs known as relaxing nervines that offer a calming sensation to the central nervous system. A few herbs that fall into this category are chamomile, holy basil, and lavender.  

Chamomile, Matricaria chamomilla, is a superior choice when dealing with anxiety, stress, or sleep troubles. Throughout history chamomile has been used to address just these issues. Although chamomile is considered a gentle herb, it is an excellent and effective herb for children and adults (de la Foret). The taste is delightful and its uses are very effective.

Relaxing nervines calm the sympathetic nervous system. Holy Basil, Osimum sanctum, also known as tulsi, is one of these amazing herbs. Not only is it used as a relaxing nervine, some herbalists consider it an adaptogen as well.  Holy basil is a great tasting herb that is used to treat generalized anxiety disorder (GAD) (de la Foret). This wonderful herb stands out because of its adaptogen-like qualities which is so important when chronic stress is a concern. 

Irresistible lavender looks appealing and smells wonderful. Just by inhaling its essential oil, anxious feelings dissipate. Lavender, Lavandula angustifolia, is used to address anxiety, and is quite effective at reducing anxiety associated with pain. The scent alone has been used before surgeries to reduce feelings of anxiety in patients (de la Foret). Lavender is a great choice before a presentation or a big test.

Herbs are empowering to use. They are simple and affordable. However, before using any herbs, make sure to consult with a qualified clinical herbalist and talk to your healthcare provider about herbs you are taking. It’s important to make sure the herbs you are using are right for you. 

Another coping strategy is breath exercises. Breath exercises have been recommended for anxiety by many experts because of its calming effect on the central nervous system (Tillotson). Our natural involuntary action of breathing keeps us alive, but using the breath as an art can help you through the most tense and stressful moments of your life. Learning the art of breathing is a great place to start. It is free, easy, and takes only  a few minutes. Below is just one useful breath exercise that everyone needs to know. 

Diaphragmatic Breathing: Begin by laying down, hands relaxed by your side. Feet are relaxed and drop open. You can also sit on a hard chair. If you are seated, keep your spine straight and hips elevated. Close your eyes. Place your hands on your belly. Inhale through the nose and feel the belly expand like a balloon. Exhale through the nose and feel the belly fall back inward towards the spine. The chest should be still. Take 5-10 breaths following this exercise. When you are finished, slowly open your eyes and gently come to a seated position, if you are laying down. Take a moment to feel the effects of the breath exercise on your mind and body. 

If anxiety has impeded the quality of your life, it may be time to take some action. So many strategies are available to you. Start with simple things that you can control such as breathing and the use of herbs. Make changes to your lifestyle that bring you peace, joy, and good health. For further guidance consult a clinical herbalist. Remember you are not your anxiety. Reclaim your health the natural way!

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Sources: 

1. ADAA “Anxiety Disorders -Facts and Statistics” ADAA 10/28/22 May 30, 2024 https://adaa.org/understanding-anxiety/facts-statistics#Facts%20and%20Statistics). 
2. De La Foret, Rosalee “Alchemy of Herbs: Transform Everyday Ingredients Into Foods and Remedies that Heal”. Hay House Inc. New York City, New York. 2017. Page 20, 99, 220, 269
3. De la Foret, Rosalee. “Holy Basil Monograph” Learning Herbs. Herb Mentor. March 18, 2024 https://herbmentor.learningherbs.com/herb/holy-basil/
4. De La Foret, Rosalee. “Lavender Monograph” Learning Herbs. Herb Mentor March 18, 2024 https://herbmentor.learningherbs.com/herb/lavender/#marker-10379-4
5. https://herbmentor.learningherbs.com/herb/holy-basil/
6. Hoffman, David, FNIMH, AHG “Medical Herbalism: The Science and Practice of Herbal Medicine” Healing Arts Press. Rochester, VT. 2003. Page 344-350, 573
7. Murry, Michael, ND., Pizzorno, Joseph ND., “Encyclopedia of Natural Medicine” Revised 2nd Edition. Prima Publishing. Roseville California. 1998. Pg 252-258
8. Swami Satyananda Saraswati “Yoga Nidra”, Yoga Publication Trust. New Dehli, India. 2017. Pg 187-189
9. Tillotson, Alan Keith, PhD, AHG, Day. “The One Earth Herbal Sourcebook: Everything You Need to Know About Chinese, Western, and Ayurvedic Herbal Treatments. Twin Streams Kensington Publishing Corp. New York, New York, 2001. Page 338