Anxiety & Stress

Chronic stress impairs adrenal gland function, which can lead to a weakened immune system and degenerative diseases.

When such anxiety is frequent or long-term, adrenal exhaustion results. You experience fatigue, decreased ability to handle stress and increased susceptibility to disease of all kinds.

If you experience long-term anxiety and it is recent or unexplained, or if you have new physical symptoms or are taking a new medication, it's important to get a medical evaluation. Occasionally, anxiety can have a physical or biochemical basis.

For phobias and irrational fears, various forms of psychotherapy, such as hypnosis, can be sufficient. Try to choose a therapist with experience in treating phobias.

Eat well for stress protection
The acrenal glands are an integral part of the endocrine system of hormones. They play a key role in regulating the body's response to stress.

Avoid foods that tax your adrenal glands, particularly caffeine, sugar, and alcohol. Nutrients that are important for supporting adrenal health are vitamin C, pantothenic acid (vitamin B5), vitamin B6, magnesium, and zinc.

Vitamin C is found in many fruits and vegetables, including cantaloupe, broccoli, red peppers. oranges. and strawberries.

Rich sources of pantothenic acid include avocados, eggs, chicken, mushrooms, salmon, and yogurt.

Lentils, tempeh, troutt tuna, and bananas are good sources of vitamin B6.
Zinc is found it pumpkin and sesame seeds, black beans. oysters, and mussels.
Foods rich in magnesium include almonds, corn, halibut, tofu, and peas.

Supplements for combating stress
Various supplements will fortify the body against emotional stress.These include vitamin B complex (take 50mg twice a day), which supports the adrenal glands; and magnesium (take 500mg once a day) and calcium (take I,000mg once a day), which both have natural tranquilizing effects.

Take time out for yourself
Think you cannot possibly take time to relax? That's a clear signal that you really need to. Schedule a minimum of two 15-minute breaks every day to calm and centre yourself Meditate, soak in an aromatherapy bath, listen to calming music, or just do nothing. In addition, schedule an appointment with yourself once a week for tea, a massage. a walk with a friend, or something else that makes you feel good. Record these times on your calendar just as you would any other important appointment

Remember
The underlying cause of anxiety should be identified rather than relying on the power of sedative herbs.

WAYS TO EASE THE WORRIES

The following strategies may help you keep anxiety at bay.

1. Avoid stimulants. Various common stimulants increase anxiety by activat­ing the adrenal glands. When used regularly, such stimulants contribute to adrenal exhaustion. These include caffeine as well as caffeine­containing herbs such guarana and kola nut. Ephedra (ma huang) is another stimulant herb that can dramatically increase anxiety.
   
   
2. Improve your diet and nutrition. Deficiencies of certain vitamins and minerals have all been associated with anxiety. These include the B vitamins, vitamins C and E, calcium, magnesium, phosphorus, potassium, selenium, and omega-3 and omega-6 essential fatty acids. The stress of long-term anxiety may increase your need for these nutrients. Consider consulting a nutritionist to check for deficiencies, especially if your diet hasn't been very good.
   
   
3. Work it all out. Exercise is one of the best anxiety-management techniques. It can stimulate the brain to produce its own calming chemicals. Because anxiety prepares the body for physical exertion, exercise may help to dissipate all those stress hormones in the most appropriate way. Any physical activity can be effective, but aerobic activity - walking briskly, running, bicycling or any exercise that gets the heart rate up for a sustained period of time - has additional benefits.

HOW TO TAKE HERBS FOR ANXIETY

Many plant medicines alleviate occasional anxiety. This chapter lists them from the mildest to the strongest. It's a good idea to try out these herbs before an anxiety-producing event so that you can gauge your body's response, decide how much of a product you need to take and identify any side effects.

Sensitivity to this group of herbs is extremely individualised; some people can relax with one cup of camomile tea, while, for others, it takes several doses of a much more potent herb. Although falling asleep while on an airplane is no problem, that's not the reaction you want during an important business presentation.

So start with a small dose, but pay attention to your body's reactions. You can repeat dosages of anti-anxiety herbs as often as every two hours if necessary. If you are taking capsules, follow directions on the bottle, but increase the dose if needed. As long as you are increasing your dosage gradually and you are not overly sedated or experiencing other negative effects, these herbs are all safe. (If you want to take half a capsule of powdered herb or herbal extract, open the capsule, discard half the contents and put the two halves of the capsule back together.)

Most anti-anxiety herbs are compatible and enhance each others effects, so don't be afraid to try combining these products. But be sure to check out 'If You're Taking Anti-Anxiety Drugs, Read This', which explains the dangers of combining herbs with anti-anxiety drugs.

If your anxiety is frequent or chronic, the herbs you use should be taken every day on a regular schedule. If your anxiety occurs only during a specific activity, such as flying on an airplane or giving a speech, take the herbs half an hour to one hour before you get on the airplane or step up to the podium.

DRUG TREATMENT

TAKING ANTI-ANXIETY DRUGS? THEN READ THIS:
If you are taking anti-anxiety or antidepressant drugs, do not try to self­medicate with herbs. Some unusual negative side effects, including excessive sedation, have been observed with combinations of herbs and drugs. Also, do not try to withdraw from long-term use of anti-anxiety drugs on your own. This can be very dangerous. If you are currently using anti-anxiety drugs, you must work with an experienced doctor if you want to switch to natural remedies or combine them with drugs.

Benzodiazepines
Alprazolam (Xanax), chlordiazepoxide (Librium), clonazepam, diazepam (Valium), others.

Function: bind to specific receptor sites in the brain, prompting it to produce anxiety-reducing chemicals.

Side effects: sedation, impaired memory; tolerance and physical dependence with long-term use.

Beta Blockers
Propranolol (Inderal).

Function: blocks symptoms of short-term anxiety, such as rapid heart rate and sweating.

Side effects: oversedation, drop in heart rate, low blood pressure, erectile dysfunction (impotence).

Selective Serotonin Re-uptake Inhibitors (SSRIs)
Fluoxetine (Prozac), sertraline (Lustral), paroxetine (Seroxat), fluvoxamine (Faverin), others.

Function: prevent the breakdown of serotonin, a mood-controlling brain chemical.

Side effects: agitation, anxiety, insomnia, tremor, headache, nausea, erectile dysfunction (impotence); less commonly, paradoxical sedation.

Tricyclic Antidepressants
Amitriptyline (Lentizol, Tryptizol), imipramine (Tofranil), doxepin (Sinequan), others.

Function: adjust the metabolism of several hormones and brain chemicals.

Side effects: sedation, dry mouth, constipation, low blood pressure.

Other Drugs

Buspirone (Buspar).

Function: inhibits the breakdown of serotonin, a mood-controlling brain chemical.

Side effects: none common.

HERBAL REMEDIES

Oats (Avena saliva)
Soothing and nourishing, oats are good for anyone whose nervous system feels frayed or stressed. In selecting the dried herb for tea, pick green- to yellow-coloured seeds, not something that looks like chopped straw; the seeds are stronger medicinally.

Typical dosage: 1 cup of tea up to every two hours (steep 1 to 2 teaspoons of dried flowers in 1/4 litre of hot water for 10 minutes); or1/8 to 3 teaspoons of tincture up to every two hours; or follow manufacturer's directions for capsules.

Camomile (Chamaemelum nobile, Matricaria recutita)
This old-time remedy for anxiety relaxes and tones the nervous system, relaxes the muscles, and eases digestive complaints that may accompany anxiety.

Typical dosage: 1 cup of tea up to every two hours (steep 1 to 2 teaspoons of dried flowers in 1/4 litre of hot water for 10 minutes); or1/8 to 3 teaspoons of tincture up to every two hours; or follow manufacturer's directions for capsules.

Linden (Tilia spp.)
Gently relaxing with antispasmodic effects that ease muscle tension, linden is also a remedy for high blood pressure (especially when it's made worse by anxiety or stress) and a tonic for the cardiovascular system in general. It makes a pleasant­ tasting cup of tea.

Typical dosage: 1 cup of tea up to every two hours (steep I to 2 teaspoons of dried flowers in 1/4 litre of hot water for 10 minutes); or 1/8 to 3 teaspoons of tincture up to every two hours; or follow manufacturer's directions for capsules.

Vervain (Verbena officinalis)
This herb soothes and calms the nervous system and addresses any depression that might be present. It is also beneficial for the liver, if that organ is stressed or damaged.

Typical dosage: 1 cup of tea up to every two hours (steep 1 to 2 teaspoons of dried herb in 1/4 litre of hot water for 10 minutes); or 1/8 to 3 teaspoons tincture up to every two hours; or follow manufacturer's directions for capsules.

Motherwort (Leonurus cardiaca)
A tonic for the cardiovascular system in general, this traditional remedy has many beneficial actions. It is particularly useful when anxiety is associated with rapid heart rate. It can be considered a specific aid for anxiety associated with a heart condition called mitral valve prolapse.

Typical dosage: 1 cup of tea up to every two hours (steep 1 to 2 teaspoons of dried herb in 4 litre of hot water for 10 minutes); or 1/8 to 3 teaspoons of tincture up to every two hours; or follow manufacturer's directions for capsules.

Caution: do not use with other cardiac drugs unless under a doctors supervision; avoid if you are pregnant or breastfeeding.

Lavender (Lavandula angustifolia)
Lovely, fragrant, relaxing and uplifting - these words describe lavender, which relieves both anxiety and depression. Because of its wonderful smell, consider using the essential oil applied to the skin, inhaled or added to a warm bath. To use, add 10 to 12 drops to a bath, or dilute with an equal amount of vegetable oil (almond, olive or sesame) and use as a massage oil.

Caution: don't use essential oils internally.

St John's Wort (Hypericum perforatum)
While more commonly used to treat depression, this herb is really a tonic, or general health booster, for the entire nervous system. Do not use St John's wort as a tea, however; it loses its potency as it dries.

Typical dosage: 1/8 to 3 teaspoons of tincture up to every two hours; or 300 milligrams (standardised to 0.3 per cent hypericin) of capsules three times per day.
Caution: do not use if taking prescription antidepressants or L-dopa unless advised by your doctor.

Hops (Humulus lupulus)
A moderately strong remedy for relaxing the central nervous system, hops is also good for treating insomnia and tension headaches. Some herbalists recommend avoiding this herb if you are depressed, as hops can worsen that feeling.

Typical dosage: 1 cup of tea before bed (steep one heaping teaspoon of whole dried herb in 1/4 litre of hot water for 10 to 15 minutes); or 1/8 to 3 teaspoons of tincture up to every two hours.

Skullcap (Scutellaria lateriflora)
Skullcap is nourishing and relaxing to the entire nervous system. It is useful for anxiety of all kinds, particularly for the anxiety and irritability associated with hormonal swings, such as in premenstrual syndrome and menopause.

Typical dosage: 1 cup of tea up to every two hours (steep 1 to 2 teaspoons of dried herb in 1/4 litre of hot water for 10 minutes); or 1/8 to 3 teaspoons of tincture up to every two hours; or follow manufacturer's directions for capsules.

Kava-Kava (Piper methysticum)
Scientific research on this anti-anxiety herb from the South Pacific islands has identified its active constituents, called kavalactones. They appear to work by modifying, but not binding to, benzodiazepine and certain receptors in the brain. These are the same receptors that allow drugs such as Valium to work. Kavalactones act mainly in the limbic system, a part of the brain that influences all other parts of the nervous system and is the principal seat of emotions.

Unlike most pharmaceuticals used to treat anxiety, kava-kava does not cause addiction or tolerance over time. One study among menopausal women showed that kava not only decreased their anxiety but also reduced hot flushes. Kava can also help alleviate pain. Moreover, despite its relaxing effects, it does not decrease intellectual functioning.

It might even improve intellectual ability, such as memory, according to a study that compared kava with a placebo (fake pill) and with the anti-anxiety drug oxazepam. Volunteers who took kava did better than the placebo group in several measures of memory, the oxazepam group did worse. This means that kava is a good choice to treat short-term situational anxiety.

Typical dosage: up to six 400- to 500-milligram capsules per day; or % to 3 teaspoons of tincture up to every two hours.

Caution: do not use if you are pregnant or breastfeeding. Do not combine with alcohol.

Valerian (Valerian officinalis)

Valerian is a powerful but safe herbal sedative and is helpful in cases of extreme stress and anxiety.

A good, strong, anti-anxiety herb. Its active ingredients, valepotriates, bind to benzodiazepine receptor sites in the brain, a mechanism similar to the action of drugs such as Valium. The herb, however, seems to be more beneficial to the nervous system, and it does not cause dependence or tolerance. Several studies show that valerian also improves the quality of sleep. It is an excellent muscle relaxant for both skeletal and smooth muscles (those in the digestive tract, the blood vessels and the uterus, for example).

Typical dosage: Take one or two 300-500mg capsules, or a half to one teaspoon of extract. up to three times a day. (one hour before bedtime if using as a sleep aid); or 1/8 to 3 teaspoons of tincture up to every two hours.

Valerian sedative tea:
250ml (8fl oz) boiling water
1 teaspoon dried valerian root
Pour the boiling water over the dried root and cover. Steep for ten minutes, and strain.
Try to drink up to three cups a day. Because of it's strong flavour, you may prefer taking valerian in a capsule or as an extract

Caution: for a small percentage of the population, valerian increases anxiety and causes an unpleasant restlessness. If this happens, discontinue use. Valerian may also cause headaches and muscle spasms. Do not exceed the quantities or take it for long periods.

Passion Flower (Passiflora incarnate)
Generally used for treating insomnia, passion flower is a strong calming herb and is occasionally useful for severe daytime anxiety.It is also a good antispasmodic.

Typical dosage: 1 cup of tea up to every two hours (steep 1 to 2 teaspoons of herb in 1/4 litre of hot water for 10 minutes); or 1/8 to 3 teaspoons of tincture up to every two hours; or follow manufacturer's directions for capsules.

Caution: do not use with MAO-inhibiting antidepressants unless under the supervision of a doctor.

Siberian Ginseng (Eleutherococcus senticosus)
Siberian ginseng is excellent for restoring overstressed adrenal glands and helping the body adapt more easily to physical and emotional stress. This herb works wonders for people who are chronically stressed. It's one of the primary tonic herbs, meaning that it works its magic slowly over time, so you'll need to take it for several months to see results. The quality of commercial products varies widely; purchase from a reputable manufacturer.

Typical dosage: up to nine 400- to 500-milligram capsules per day; or 20 drops of tincture up to three times per day.

Ginseng (Panax ginseng)
This type of ginseng, also known as Chinese ginseng, comes in many forms and strengths, so it can be tricky to use if you are not experienced with herbs. However, like Siberian ginseng, it's an effective herb for those who suffer from chronic or long-term anxiety. If you do choose to self-medicate with Panax ginseng, use the dried root, or white Asian ginseng, which is the mildest form, rather than the steamed root, known as red ginseng.

Typical dosage: up to four 500- to 600-milligram capsules per day; or 100 milligrams of standardised products one or two times per day. Or buy an extract that has been standardized for eleutheroside (regarded as the primary active compound in ginseng) and take approximately 250mg twice a day. It is safe to take for up to six weeks.

Caution: ginseng may worsen anxiety in some people, so be sure to use it only under the supervision of an experienced herbalist. If you have high blood pressure, consult your doctor before taking any type of ginseng.

Liquorice (Glycyrrhiza glabra)
Among its many medicinal benefits, liquorice is considered an adrenal tonic; in particular, it increases production of the very chemicals that aid in the body's recovery from long-term anxiety.

Typical dosage: 1 to 3 cups of tea per day (simmer 1 to 2 teaspoons of dried root in 1/4 litre of water for 10 minutes); or 1/8 to 2 teaspoon of tincture one to three times per day.

Caution: some people find liquorice too stimulating; avoid it if you have high blood pressure or heart or liver disease, are pregnant or are taking diuretics or digitalis-based heart medications.

Other Recipies and remedies

Chamomile and catnip herbal tea
Chamomile and catnip are relaxing and mildly sedative.
250ml (fl oz) boiling water
1 teaspoon dried chamomile
1 teaspoon dried catnip
Pour boiling water over the herbs. Cover and steep for ten minutes, strain. Sweeten with honey if desired.

Lavender inhaler
To relieve stress and anxiety. place a drop of lavender essential oil on a handkerchief or tissue, and inhale as often as desired.

Stress-relieving bath
Lavender, sandalwood, and ylang ylang essential oils make a soothing bath. Epsom salts are rich in magnesium, which helps to ease physical and emotional tension.

250g (8oz) Epsom salts
5 drops lavender essential oil
5 drops sandalwood essential oil
2 drops ylang ylang essential oil

Add the Epsom salts as you fill the bathtub with warm water. Stir the oils into the water just before you enter the tub. Relax deeply in the bath for at least 20 minutes.

Breathe to relax
Consciously slowing down your breathing into a rhythmic pattern gives your body and mind the message to relax Sit or lie in a comfortable position.Take a deep breath. Exhale completely through your slightly open mouth.

Close your mouth and inhale slowly through your nose to a mental count of five. Hold your breath for a count of five. Then exhale completely through your mouth to a count of ten.

Take your time but make your exhalation take twice as long as your inhalation. Inhale again and repeat the cycle for a total of five breaths. Practise this at least twice daily, and whenever you feel tense or anxious.