Feeling anxious from time to time is a normal part of life. It is the body’s natural response to stress, uncertainty or perceived danger. When feelings of worry, nervousness or fear become persistent, or affect daily life, it can indicate that the nervous system needs some extra support.
From a herbal medicine perspective, it is not considered in isolation. It can be a sign that one or more body systems are under pressure. The aim with herbal medicine is to understand and support the underlying factors that may be contributing.
A holistic approach looks at the health of the nervous system, hormones, digestive system, nutritional status, sleep, lifestyle and emotional wellbeing, recognising that each of these things can influence each other.
The question to ask with anxiety is ‘why has my nervous system become overwhelmed?
Modern life can keep us in a constant state of ‘fight or flight’. I like to look at why the body doesn’t feel safe? What is happening in your environment, lifestyle, emotional and physical being that is not ‘safe’ for your body? When stress becomes chronic the body can struggle to return to a calm, restorative parasympathetic state.
Common Symptoms of Anxiety
Anxiety can affect both the mind and body. While it is can be experienced very differently in each individual, common symptoms can include,
Emotional Symptoms
– Excessive worry
– Feeling overwhelmed
– Racing thoughts
– Irritability
– Difficulty concentrating
– Feeling unable to relax
Physical Symptoms
– rapid heartbeat or palpitations
– muscle tension (particularly in the shoulders and neck)
– Tight chest
– Shortness of breath
– Restlessness
– Digestive issue or nausea
– Bloating and changes in bowel habits
– Sweating
– Trembling
– Headaches
– Fatigue (feeling tired but wired)
– difficulty falling asleep and staying asleep
Hormones and Anxiety
Hormonal changes can have a significant on anxiety
Many women experience increased anxiety during, during luteal phase, during pregnancy, and postpartum, during perimenopause and menopause.
Fluctuations in estrogen and progesterone can influence neurotransmitters that are involved in mood regulation. Thyroid health, blood sugar balance, and adrenal function can also have an impact on mood and anxiety.
The Gut-Brain Connection
We know that the digestive system and nervous system are closely connected through the gut-brain axis.
Poor digestion, an altered gut microbiome, inflammation, can all influence mood and stress resilience.
It is common to experience digestive symptoms such as bloating, constipation, diarrhoea, nausea and appetite changes alongside anxiety.
Lifestyle factors to consider
There are lots of lifestyle factors that can influence how resilient the nervous system is, and these can include
-poor sleep
-excess caffeine
-alcohol
-blood sugar spikes
-chronic stress
-lack of physical activity
-limited time outdoors and in nature
-overstimulation from technology
-limited social connection
-overexercising
-under-eating
-living life fast paced, it can be as simple as doing every task fast. it can help to just slow down and do the everyday simple things a little slower, for example, brushing teeth, eating slower, mindfulness in daily activities.
Working on these simple lifestyle changes can have an impact over time.
Herbs Traditionally Used to Support the Nervous System
Herbal medicine has a long history of supporting relaxation, stress resilience and the nervous system.
Depending on your individual symptom picture, the following herbs have traditionally been used to support calmness, restorative sleep and help support the body’s ability to respond to stress in a healthy way.
Ashwagandha (Withania somnifera) – Traditionally used as an adaptogenic herb to support the body’s response to stress and promote resilience during times of physical and emotional stress.
Purchase Withania Tincture here
Passionflower (Passiflora incarnata) – Traditionally used to calm the nervous tension and support restful sleep. Passionflower is useful to calm panic attacks, it has a fast acting, short lived action, which means it can support panic attacks and times of overwhelm without leaving a lasting foggy feeling. Passionflower is one to keep close by for anyone who experiences times of panic, or suffers panic attacks. A quick shot (5-10ml) of Passionflower can help reduce feeling of anxiety fast. It is also great in a sleep formula to help calm the body and mind before sleep.
Purchase Passionflower Tincture here
Lemon Balm (Melissa officinalis)
Lemon Balm is a gentle herb that is traditionally used to support relaxation, ease nervous tension and help calm any digestive discomfort associated with stress. Lemon Balm is great for those that find stress and anxiety manifests in digestive issues .
Purchase Lemon Balm Tincture here
Chamomile (Matricaria recutita)
Chamomile is often indicated traditionally for anxiety that comes with irritability, and impatience. It is well known for its calming action, including calming any digestive symptoms associated with anxiety and stress.
Purchase Chamomile Tincture here
Blue Vervain (Verbena hastata)
Blue vervain is the herb for those who carry stress physically with tension in the neck and shoulders, tension headaches, and unable to ‘switch off’. Another key indication is those type A personalities, perfectionists or those who overthink. It is calming on both the nervous system and for muscular tension.
Purchase Blue Vervain Tincture here
California Poppy (Eschscholzia californica)
California Poppy is used to support relaxation and healthy sleep patterns. It is often indicated for anxiety that is associated with restlessness, tension and those that find it difficult to settle in the evening. It is a gentle herb and can help encourage a relaxed state without drowsiness.
Purchase California Poppy Tincture here
Valerian (Valeriana officinalis)
Valerian is one of the most well known herbs traditionally used to support restful sleep and relaxation. Valerian is used to help promote a sense of calm and support healthy sleep quality. It is commonly used in herbal blends for stress and insomnia.
Purchase Valerian Tincture here
Rhodiola (Rhodiola rosea)
Rhodiola is an adaptogenic herb that is traditionally used to help the body adapt to physical and mental stress. It is often chosen for those who experience stress with fatigue, reduced concentration and mental exhaustion. Rather than being calming, it is used for anxiety and stress to bring resilience, mental clarity and energy during stressful times.
Skullcap (Scutellaria lateriflora)
Skullcap is traditionally used the help relax the nervous system in times of prolonged stress. It is often chosen for those who feel overstimulated, and physically tense. It is indicated for those who overthink and can’t ‘switch off’. It is a great herb to use at night with insomnia from not being able to calm the mind, or for when you wake during the night with intrusive thoughts. Although fresh plant tinctures are the best way to use skullcap, it is becoming increasingly difficult to source fresh plant material.
Oats green (Avena sativa)
Oat seed is a restorative tonic, traditionally used to nourish and strengthen the nervous system, particularly after times of prolonged stress, overwork or exhaustion. It is for those who feel depleted, emotionally drained or fatigued.
You can also order a blend of any of these herbs that you feel are indicated for your specific symptom picture.
These herbs can be ordered as a Mixed Tincture, you can order here and list the herbs you would like in the blend in the message area of the online consult form.
Some blends we recommend could be
Busy Mind Blend – for those that can’t switch off.This combination is traditionally used to help quiet an overactive mind whilst gently supporting relaxation and restful evening wind down routine.
Best suited to
-racing thoughts
-overthinking
-mental chatter
-difficulty relaxing before bed
-mind that can’t stop planning for tomorrow
Herbs – Passionflower, Lemon balm, Skullcap, and Chamomile
Deep Sleep Blend – for difficulty falling asleep. These herbs have a long history of traditional use to promote relaxation and support healthy sleep.
Best suited to
-lying awake for hours
-restlessness
-difficulty winding down
-nervous tension in evening and bedtime
Herbs – Valerian, Passionflower, California Poppy, and Chamomile
Stay Asleep Blend – for waking during the night. This combination focuses on supporting the nervous system restoration through the night.
Best suited to
-frequent waking
-light, restless sleep
-difficulty falling back asleep
-feeling tired on waking up
Herbs – Passionflower, Valerian, Oat seed and Lemon balm.
Muscle Tension Blend – For those who carry stress in the physical body. Blue Vervain is traditionally one of the classic herbs for people who hold stress physically.
Best suited to
-tight neck and shoulders
-Jaw clenching
-tension headaches
-muscle tightness
-feeling physically wound
Herbs – Blue Vervain, Skullcap, Valerian, Chamomile
Long term Stress and Burnout – these herbs are traditionally used to support resilience and recovery during prolonged times of stress.
Best suited to
-Chronic stress
-fatigue
-feeling emotionally depleted
-poor resilience
-running on empty
Herbs – Ashwagandha, Rhodiola, Oat seed, and Lemon Balm
Acute Anxiety – used for sudden feelings of anxiety, situational stress and for anxiety experienced during travel or stressful events
Herbs – Passionflower, Lemon Balm and Skullcap.
Digestive Stress Blend – suited to those with anxiety with bloating, nervous stomach, nausea, and digestive issues during stress
Herbs – Chamomile, Lemon Balm, Passionflower