For anxiety, strong herbs include Ashwagandha (adaptogenic for chronic stress), Kava (acute relief), Passionflower (sleep/calm), Chamomile (mild anxiety/relaxation), Lemon Balm (worry/mood), Valerian Root (sleep/calm), and Lavender (aromatherapy/mild anxiety), but always consult a doctor due to potential interactions and safety concerns, especially with St. John's Wort.
Magnesium, when paired with calcium, can be especially effective. The adult dose is typically 300-400 mg of magnesium per day, but children aged 6 could take a smaller dose (around half). Another supplement to consider is 5-HTP, which is a precursor to serotonin, a neurotransmitter that helps regulate mood and anxiety.
Making time for self-care, joining support groups, and using community resources also can help with anxiety. Together you and your ob-gyn should discuss your options. Your ob-gyn also may help you contact a psychiatrist, psychologist, social worker, doula, or other health care professionals for additional help.
Ashwagandha stands out for its adaptogenic properties, enhancing both mental and physical health, whereas Valerian is a preferred choice for those specifically seeking natural sleep aid and anxiety relief.
Magnesium: Magnesium can help manage anxiety and insomnia by regulating serotonin and improving brain function, explains Dr. Madrak. Plus, it can improve other areas of our health, including digestion, cardiac function and sleep patterns.
Benzodiazepines most commonly used to treat anxiety disorders are clonazepam (Rivotril)*, alprazolam (Xanax) and lorazepam (Ativan). Also used are bromazepam (Lectopam), oxazepam (Serax), chlordiazepoxide (once marketed as Librium), clorazepate (Tranxene) and diazepam (Valium).
B vitamins are crucial in hormonal balance, neurotransmitter synthesis, and brain function. Deficiencies in B vitamins, particularly B12, B6, and B9, have been linked to symptoms of depression and anxiety.
Is there an effective herbal treatment for anxiety?
Ashwagandha (Withania somnifera) is an herbal supplement that people take to help with stress, anxiety, and sleep. You should avoid taking it with sedatives, such as benzodiazepines and sleep medications.
Side effects of valerian include headache, stomach upset, mental dullness, excitability, uneasiness, and vivid dreams. Some may experience withdrawal symptoms, including anxiety, irritability, heart disturbances, insomnia, and in rare cases, hallucinations, if stopped abruptly after chronic use.
Here are some common symptoms of anxiety:
“Your infant may not be able to tell you that you seem stressed or ask you what is wrong, but our work shows that, as soon as she is in your arms, she is picking up on the bodily responses accompanying your emotional state and immediately begins to feel in her own body your own negative emotion.”
Here are 5 ways to help manage anxiety or depression
The 3-3-3 rule for kids' anxiety is a simple mindfulness grounding technique where they name 3 things they see, identify 3 sounds they hear, and move 3 different body parts (like wiggling toes, turning a head, or rolling shoulders) to shift focus from worries to the present moment, helping to calm overwhelming feelings. It's a quick, portable tool to manage anxiety, but for persistent issues, professional help is recommended.
Teas for stress-relief
Teas for anxiety include mint teas, chamomile teas, lavender teas, rose teas, and matcha.
Best Time to Take: Morning or evening. If you prefer to take magnesium to manage daily stress, morning use can help maintain a calm demeanor. For those needing relaxation after a long day, taking it in the evening works well. Recommended Types: Magnesium threonate is known for its brain-supportive effects.
Common side effects (e.g., loose stools, nausea, drowsiness) are usually mild. However, there are a few reports of more serious side effects, including adverse effects on liver function. Ashwagandha might also affect thyroid function and interact with some medications.
Ashwagandha can help support relaxation, as well as mental and physical wellbeing. You can take ashwagandha with vitamin D if it suits your routine, and you'll find that some people include both as part of their daily supplement regime.
The combination of Shilajit and Ashwagandha is a potent combination that can provide several health benefits. They can help boost energy and stamina, improve brain function, reduce inflammation, support the immune system, improve sexual health, promote healthy aging, and reduce stress and anxiety levels.
If mental clarity and focus are your priority, Rhodiola may be the superior choice. Studies have shown that Rhodiola enhances cognitive function, improves reaction time, and supports better decision-making under stress.
Move your body gently
Movement helps burn off those stress hormones and restore balance. Gentle exercise works best for a dysregulated nervous system so if you're not used to intense exercise, that's OK. Walking, stretching, yoga or dancing to your favorite song can all help regulate your body's stress response.
Be sure to discuss this with your doctor before starting supplements, especially if you're taking other medications.
What causes anxiety disorders?
It has recently been discovered that taking high doses of vitamin B6 supplements significantly reduces feelings of stress, anxiety, and depression.
Things you can try to help with anxiety, fear and panic