Botanical Medicine Solutions To Soothe Your Anxiety

Many of us have anxious feelings every now and then.

And currently, anxiety is running higher than normal thanks to the COVID-19 pandemic we’re facing.

If you’re experiencing persistent or intense anxiety or feelings of fear and worry, these may be signs of an anxiety disorder.

It can be difficult to find ways to manage this uncomfortable mood disorder, especially because treatment usually involves many different approaches rather than just one.

But even if you’re dealing with an acute period of anxiety as a result of the current COVID-19 crisis, it might persist for long enough that it feels like a chronic anxiety disorder.

Botanical medicine is a great adjunctive solution to soothe anxiety at home.

Medicinal plants can have a very powerful and beneficial effect on your health, hence why many pharmaceutical drugs were derived from herbs.

Consulting with a naturopathic doctor in Toronto is a great first step in figuring out which herbal supplements work best for you and your body.

Whether you have an anxiety disorder or you’re experiencing a more acute period of anxiety, you may find a solution in botanical medicine.

But first, the basics — what exactly is anxiety, and which herbs can help you manage it.

What Is Anxiety?

Anxiety is an often normal response from your body in times of danger.

Anxiety disorders involve frequent and consistent feelings of panic, fear, and worry about situations that should not necessarily cause such a reaction.

There are many different kinds of anxiety disorders with varying symptoms and associated experiences, including generalized anxiety disorder, separation anxiety disorder, social anxiety disorder, and more specific phobias.

These disorders sometimes overlap, so you may have one or more of these conditions.

Common Symptoms Of Anxiety

Anxiety symptoms often manifest in your thoughts, actions, and physical sensations.

It is not just an emotional or mental issue — anxiety can also cause uncomfortable physical symptoms that may worsen feelings of worry and panic.

Some common symptoms of anxiety include:

• A sense of impending danger
• Hyperventilation
• Increased heart rate
• Feeling tense, nervous, or restless
• Gastrointestinal issues
• Trouble focusing or thinking clearly
• Difficulty controlling panic and worry
• Sweating and trembling
• Chronic fatigue
• Muscle tension
• Wanting to avoid things that trigger feelings of anxiety

Finding solutions for your anxiety is important not only for your mental wellbeing, but also for the overall health of your body.

For most, there isn’t one easy solution that will get rid of your anxiety; however, there are things you can do to help mitigate symptoms and soothe your brain and body.

Let’s look at some of my favourite botanical solutions for anxiety, chosen for their efficacy.

Dr. Sheila’s Botanical Solutions For Anxiety

Herbal medicines are comprised of plant parts, including flowers, roots, rhizomes, leaves, and stems.

These plant-derived remedies can be found in various forms, from tinctures to teas to supplements.

Botanical medicine can have a great impact on your anxiety by reducing inflammation, soothing worry and stress, and helping your body relax.

Although the medicinal plants I’m about to discuss are all considered to be safe and well tolerated, it’s important to check in with your naturopathic doctor or other health provider before adding a new medicine to your routine.

As a practicing ICU nurse as well as a naturopathic doctor, I’m no stranger to dealing with high-stress situations.

These are some of the solutions I’ve used myself to make it through particularly stressful periods in my career.

1. Lavender

You’re probably familiar with lavender, as this light purple herb is frequently used for bath and body products due to its light, relaxing scent.

Lavender is a flowering plant belonging to the mint family, and its use has been documented for thousands of years.

Although it originated in the Mediterranean, India, and the Middle East, lavender is now grown and cultivated across the world for its therapeutic properties.

Lavender oil has proven to be effective in reducing restlessness, agitation, and anxiety in individuals with various anxiety disorders, including generalized anxiety disorder.

Lavender can also help ease headaches and depression, which may be exacerbating your anxiety.

On top of that, this herb may help improve sleep, reduce skin inflammation, and reduce blood pressure and heart rate.

Lavender oil is a common and preferred way of interacting with this herb, though it comes in many forms including supplements and tea.

You can find dried lavender buds, as well as dried forms of all the botanical medicine on this list, at your local friendly herbal remedy shop.

Essential oils are for external use only so if you’re looking to consume this botanical medicine, make sure the product is intended for internal use.

Make sure you always dilute essential oils with a neutral carrier oil before applying them topically, and always talk to your naturopathic doctor before taking a new medicine.

2. Kavakava

This next herb is part of the nightshade family, cousins to plants like tomatoes, eggplants, and bell peppers.

Kavakava, also known as just plain kava, has been used by Pacific islanders as a relaxing ceremonial beverage for hundreds of years.

Kava is a tropical shrub with heart-shaped leaves, though its medicinal ingredient mainly comes from its roots.

The active ingredients in this plant may have strong anxiety-reducing qualities, and they are called kavalactones.

Kavalactones make up 3-20% of kava root’s dry weight, and they may help reduce anxiety, reduce sensations of pain, and protect your neurons from damage.

In this study, kava has proven to be an “effective symptomatic treatment option for anxiety” when compared with placebo, and it was found to be safe for short-term treatment.

Kava tea is the most common and readily available form of this botanical medicine, though tinctures, liquids, and capsules are also effective options.

Look for labels that show the kavalactone content, so you know how much you’re consuming.

Your naturopathic doctor can work with you to ensure you’re consuming the right dosage, because an excessive amount of kava may cause stress to your liver.

If you have a liver injury or disease, or you’re taking medications that affect your liver, you may still be able to safely take this herb — just check with your doctor first.

3. Licorice Root

This herb may be familiar to you, though you may not have known it has medicinal properties.

Licorice root, or sweet root, has been used as a sweetener and flavouring agent in many kinds of candy over the years.

However, it’s also been used as a medicine for centuries.

Licorice root tea was used as a general health tonic by the ancient Egyptians who then exported it to China, where it now remains as a highly utilized plant medicine.

It has many benefits for your overall health, including soothing your stomach and gastrointestinal system, easing a sore throat, reducing heartburn, and helping your respiratory system by encouraging the production of healthy, clean mucus.

These benefits are due to licorice root’s anti-inflammatory properties.

Most importantly for those of us dealing with anxiety, licorice root lends a helping hand to your adrenal gland.

This herb contains a specific compound, glycyrrhizic acid, which stops your body from breaking down cortisol.

You may recognize cortisol as the stress hormone, which is created and released by your body when you’re experiencing anxiety.

Adrenal fatigue is a condition where your body doesn’t release enough cortisol, which leaves you feeling anxiety and fatigue.

By keeping your body from running out of its cortisol reserves and boosting the function of your adrenal gland, licorice root prevents adrenal fatigue and helps your body destress.

Licorice root is generally considered safe to consume in the right dosage, which is under 20g per day.

You can find this botanical medicine as a powder, tea, tincture, or topical gel.

While the tincture is the most potent form of all herbal medicine, dried herbal tea is also an effective and delicious option.

If you have a kidney disease, high blood pressure, or are pregnant or breastfeeding, it’s recommended you do not consume this herbal remedy.

There also haven’t been many studies done on the long-term effects of taking licorice root, so it’s a good idea to use it only for shorter periods of time.

4. Holy Basil

Although they share a name, this herb is different than the basil you put on pasta.

Holy basil, also known as tulsi, is historically revered as a medicinal powerhouse — hence the name.

Every part of this plant has a medicinal use, from gastrointestinal issues to respiratory problems to insect bites.

Holy basil is also very nutritious and contains vitamin A, vitamin C, zinc, iron, and calcium.

The number one benefit of this plant is its effect on anxiety and stress.

This 2014 study found that holy basil overall improves mood, reduces anxiety, and helps with cognitive function.

Holy basil’s impact on anxiety has been further documented and studied, concluding that it plays a significant role in reducing anxiety and stress.

Plus, it is antibacterial, anti-fungal, anti-inflammatory, and analgesic — so you may feel more benefits than just a reduction in anxiety-related symptoms.

You can find this herb as a tea, tincture, or supplement at health food stores and some pharmacies.

5. Eleuthero/Siberian Ginseng

Eleuthero, also known as Siberian ginseng, is a plant belonging to the same family as the herbs considered “true ginseng”, American ginseng and Asian ginseng.

Eleuthero is much less expensive than its relatives, which makes it much more accessible while offering similar health benefits.

This herbal medicine may operate as an antioxidant, protecting your body from oxidative stress.

However, its #1 benefit is in regards to anxiety.

Studies have shown eleuthero and other plants in the ginseng family regulate how your immune system and hormones react to stress, reducing your body’s fear reaction.

Furthermore, this study not only finds this herbal remedy to be effective, it is also considered generally safe and with low risk of side effects.

Eleuthero is found in various forms including tea, tincture, and supplements.

6. Rhodiola

Rhodiola, or golden root, is our last botanical medicine known for its role in alleviating anxiety.

This yellow flowering plant grows in cold regions across Asia and Europe.

The root of this plant contains more than 140 active ingredients, all with a range of potential health benefits.

Rhodiola is very helpful for chronic and acute stress and anxiety.

It has been found to relieve anxiety “to a clinically relevant degree”, as well as provide a generally therapeutic effect.

Additionally, rhodiola may help with fatigue, concentration, depression, and other mood disorders.

If you’re looking for a supplement, check the label for 3% rosavins and 1% salidrosides content — these are two of the most potent active ingredients in the rhodiola root.

This herb can also be taken as tea or tincture.

Book An Appointment With Dr. Sheila Dyer, Naturopathic Doctor

Anxiety and anxiety disorders can greatly impact your quality of life.

No one wants to feel fear or worry all the time, and panic attacks can be a scary experience.

Botanical medicine may be a viable solution for you to alleviate anxiety and feel comfortable and confident in your everyday life.

Their efficacy cannot be understated, which is why it’s important to consult with an experienced naturopathic doctor before taking any new supplements or herbal medicine.

For more information on reducing anxiety through natural means, contact me, Dr. Sheila Dyer.

I am a naturopathic doctor in Toronto with a special interest in helping you meet the demands of your life.

Through my experienced as a medically trained registered nurse, I’ve experienced the consequences of immense stress and burnout.

There are naturopathic solutions for you, and I can help.

Book an appointment with me, Dr. Sheila Dyer, today.