5 Herbs to Help Calm Anxiety—Without Putting You to Sleep

Wednesday Mar 26 | BY |
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Herbs for Anxiety

Anti-anxiety medications work, but come with side effects.
Herbs can be equally effective but less disruptive to your day.

Are you swimming in stress lately? Bills and worries piling up? Challenges sprouting up in your job, family, and home?

You may be suffering from anxiety. According to the Anxiety and Depression Association of America, anxiety disorders are the most common mental illness in the U.S., affecting 40 million adults. Generalized anxiety disorder, on its own, affects 6.8 million adults, with women twice as likely to be affected as men.

Whether you’re suffering from a lifelong illness or simply going through a stressful period in your life, natural herbs can help. Here are seven that are particularly good for calming you down—without putting you to sleep. (You’ll notice I left out kava and valerian for this reason.)

  1. Passionflower: The University of Maryland Medical Center states that passionflower has shown in a few studies to work as well as some of the benzodiazepine medications that are usually prescribed for treating anxiety. A four-week double-blind study, for example, compared passionflower with oxazepam. Results showed oxazepam worked more quickly, but by the end of the study period, both treatments were shown to be equally effective. Bonus—side effects like daytime drowsiness were fewer with passionflower. A second study also showed that passionflower helped ease symptoms like anxiety, irritability, agitation, and depression in participants going through withdrawal from an opiate drug addiction. Dosage: Try one cup of passionflower tea three times daily, 45 drops of liquid extract daily, or about 90 mg/day.
  2. Lavender: A 2010 multi-center, double blind randomized study of lavender oil compared to anti-anxiety medication lorazepam found that both were effective against generalized and persistent anxiety. Bonus—lavender had no sedative side effects. “Since lavender oil showed no sedative effects,” researchers stated, it could be an effective and “well-tolerated alternative to benzodiazepines” to treat generalized anxiety. An earlier 2000 study found similar results. Dosage: Try about 80 mg/day of the supplement, or use the oil as an aromatherapy solution.
  3. Lemon balm: Though usually found in combination with other herbs, lemon balm also has anti-anxiety powers on its own. Research published in 2004, for instance, gave participants a single dose of lemon balm extract (300 mg or 600 mg) or a placebo, then measured their mood after one hour. The higher dose resulted in reduced stress and improved calmness and alertness. Even the lower dose helped participants do math problems more quickly. Dosage: Use in aromatherapy, try 300-500 mg of dried lemon balm three times daily, 60 drops daily, or ¼ to 1 teaspoon of dried lemon balm herb in hot water for a tea four times daily.
  4. Ashwagandha: A 2012 double blind, placebo-controlled study gave participants either placebo or a capsule containing 300 mg of high-concentration full-spectrum ashwagandha extract, twice a day. The study lasted for 60 days. Those taking the ashwagandha showed significant improvements. Even the levels of the stress hormone cortisol were substantially reduced in those taking the extract. And there were no serious side effects. In an earlier 2000 study, ashwagandha had anxiety-relieving effects similar to those of lorazepam. Dosage: Typical dosage is 300mg standardized to at least one to five percent withanolides, once or twice a day.
  5. L-theanine: This one isn’t really an herb—it’s a water-soluble amino acid—but it’s got such good research behind it I had to include it here. It’s found mainly in green tea and black tea, and is also available as a supplement. Studies have found that it acts directly on the brain, helping to reduce stress and anxiety—without causing drowsiness. Research from 2008, for example, found that those participants taking 50 mg of L-theanine a day had a greater increase in alpha (relaxed brain waves) activity than those who took a placebo. An earlier 1998 study found that 200 mg a day lead to increased alpha-brain waves and a relaxed, yet alert, state of mind. A later 2011 study found that it was also associated with reduced anxiety, and was well tolerated and safe for participants. Dosage: A typical cup of black tea contains only about 25 mg of l-theanine, and green tea only about 8 mg. While a cup of tea may be calming, if you want more potent effects, try a supplement, about 200 mg a day.

Do you have other natural solutions for anxiety? Please share them with our readers.

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Sources
Akhondzadeh S, Naghavi HR, Vazirian M, et al. Passionflower in the treatment of generalized anxiety: a pilot double-blind randomized controlled trial with oxazepam. J Clin Pharm Ther . 2001;26:363-367.

Akhondzadeh S, Kashani L, Mobaseri M, et al. Passionflower in the treatment of opiates withdrawal: a double-blind randomized controlled trial. J Clin Pharm Ther . 2001;26:369-373.

Woelk H., Schlafke S., “A multi-center, double-blind, randomized study of the Lavender oil preparation Silexan in comparison to Lorazepam for generalized anxiety disorder,” Phytomedicine 2010 Feb;17(2):94-9, http://www.ncbi.nlm.nih.gov/pubmed/19962288.

Kennedy DO, Little W, Scholey AB. Attenuation of laboratory-induced stress in humans after acute administration of Melissa officinalis (Lemon Balm). Psychosom Med. 2004 Jul;66(4):607-13.

Itai T, et al., “Psychological effects of aromatherapy on chronic hemodialysis patients,” Psychiatry Clin Neurosci 2000 Aug; 54(4):393-7, http://www.ncbi.nlm.nih.gov/pubmed?term=Itai%20T%2C%20et%20al.%20Psychiatry%20%26%20Clin%20Neurosci%202000.

Chandrasekhar K, Kapoor J, Anishetty S, “A prospective, randomized double-blind, placebo-controlled study of safety and efficacy of a high-concentration full-spectrum extract of ashwagandha root in reducing stress and anxiety in adults,” Indian J Psychol Med, 2012 Jul;34 (3):255-62, http://www.ncbi.nlm.nih.gov/pubmed/23439798.

Bhattacharya SK, Bhattacharya A, Sairam K, Ghosal S. Anxiolytic-antidepressant activity of Withania somnifera glycowithanolides: an experimental study. Phytomedicine. 2000 Dec;7(6):463-9.

Nobre AC, Rao A, Owen GN. L-theanine, a natural constituent in tea, and its effect on mental state. Asia Pac J Clin Nutr . 2008;17 Suppl 1:167-168.

Ritsner MS, Miodownik C, Ratner Y, et al. L-theanine relieves positive, activation, and anxiety symptoms in patients with schizophrenia and schizoaffective disorder: an 8-week, randomized, double-blind, placebo-controlled, 2-center study. J Clin Psychiatry . 2011;72(1):34-42.

Ito K, Nagato Y, Aoi N, et al. Effects of L- theanine on the release of alpha-brain waves in human volunteers. Nippon Nogeikagaku Kaishi 1998;72:153-157.

Colleen M. Story

Colleen M. Story

Colleen M. Story, a northwest-based writer, editor, and ghostwriter, has been creating non-fiction materials for individuals, corporations, and commercial magazines for over 17 years. She specializes in the health and wellness field, where she writes and ghostwrites books, e-books, blogs, magazine articles, and more.

Colleen is the founder of Writing and Wellness. Her fantasy novel, “Rise of the Sidenah,” was released with Jupiter Gardens Press in September 2015. Her literary novel, “Loreena’s Gift,” is forthcoming in spring 2016 from Dzanc Books. She lives in Idaho. www.colleenmstory.com

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