⚠️ Calm Down: Remedies for Anxiety + Panic Attacks

Before you lose your cool, learn to manage anxiety with healing practices, plant allies, meditation and more. [View this email in your browser]( What is anxiety? At some point in our lives, almost all of us will experience some type of anxiety, if only briefly. In the United States, anxiety is one of the top mental health concerns. Over 40 million adults—more than 19% of the general population—will experience anxiety disorders, along with seven percent of children between the ages of 3-17, according to the National Alliance on Mental Illness ([NAMI](. As herbalist, doctor, and midwife Aviva Romm [writes]( “Anxiety is real. In many cases, it can be fleeting, natural even [...] However, chronic anxiety is not meant to be a daily part of the human experience. If you have anxiety, you know it’s no joke to feel that something is constantly holding you back.” [The Mayo Clinic]( breaks down some common anxiety signs symptoms: - Feeling nervous, restless or tense - Having a sense of impending danger, panic or doom - Having an increased heart rate - Breathing rapidly (hyperventilation) - Sweating - Trembling - Feeling weak or tired - Trouble concentrating or thinking about anything other than the present worry - Having trouble sleeping - Experiencing gastrointestinal (GI) problems - Having difficulty controlling worry - Having the urge to avoid things that trigger anxiety Though most people will recognize the inevitable feelings of anxiety, there are also several types of [disorders and phobias]( that exist when those feelings escalate. More extreme in nature, these are characterized by intense fears (phobias) and worries caused by (or that end up causing) acute mental and physical health challenges. What are panic attacks? Unlike anxiety, which can build over time or even last a long time, panic attacks happen suddenly when there is no real danger. Out of nowhere, intense fears surface in one terrifying moment, producing a physical reaction that can be as jarring as a heart attack. Most often, panic attacks will only strike once or twice in a lifetime (if at all), but they can be recurring or produce panic disorder, a stress response that triggers constant fears of another episode. While symptoms vary, escalation typically happens within minutes. [The Mayo Clinic]( also breaks down some of the signs of a panic attack: - Sense of impending doom or danger - Fear of loss of control or death - Rapid, pounding heart rate - Sweating - Trembling or shaking - Shortness of breath or tightness in your throat - Chills - Hot flashes - Nausea - Abdominal cramping - Chest pain - Headache - Dizziness, lightheadedness or faintness - Numbness or tingling sensation - Feeling of unreality or detachment According to [NAMI]( “Many people will go to desperate measures to avoid an attack, including social isolation.” Both anxiety and panic attacks are tied to stressful situations, whether real or imagined, and both have effective treatments. Read on for some of the plants our herbalists recommend to manage symptoms before it’s too late. Big Pharma: A Short-Term Solution Dr. Aviva Romm [writes]( that the most prevailing antidote to anxiety and panic attacks is pharmaceuticals, including but not limited to: Ativan, Xanax, Klonopin, and Valium. These prescription medications are not only highly addictive benzodiazepines, they are riddled with potential side effects. Both short- and long-term in nature, Dr. Romm cautions that the “potentially permanent impacts on cognitive function” may “mute” symptoms in the moment, but won’t stop them from returning. Nor do these drugs get to the root causes. Harvard Health offers effective [mind-body solutions]( (we’ll get into these in more detail later), such as hypnosis, biofeedback, breathing exercises, and body scanning. And [this scientific study]( from 2018 compiled even more coping mechanisms, including “doing it badly” (rather than not at all) as a form of liberating yourself from anxiety and “waiting to worry” to avoid unnecessary stress from situations that haven’t even occurred yet. So, while reaching for relief in a pill form can be enticing, it likely won’t do you as much good as you think it will. Let’s talk about how to manage anxiety, whether in its short- or long-term forms, before it makes you feel out of control, hopeless, or helpless. Natural Stress Relief Alternatives to anxiety medications aren’t some passing fad; they’ve been around for centuries. Even Western medicine best practices typically advise psychological treatment before any prescriptions are ever issued, according to the UK’s biggest health website, [NHS](. Dr. Shaikhah Alorf, who specializes in preventative medicine and public health, told Arab News she believes yoga is “as important as any medication” to improve quality of life, achieve greater balance, and improve health challenges related to anxiety and stress. Dr. Joe Dispenza, author of You Are The Placebo, [writes]( We can turn on anxiety, stress and depression by thought alone. And no organism can tolerate living in emergency mode for extended periods of time. The long-term effects of firing the hormones of stress such as [...] anxiety, fear, etc. dis-regulate and down-regulate genes to create disease and imbalance. That means then your habitual thoughts and feelings can make you sick. And natural stress relief isn’t just more cost effective, it’s also more widely available than we might think. It may help to curb anxiety and panic attacks, and it provides longer term relief, whereas pharmaceuticals cannot be safely used for an extended time. The Greek “Bios Pythagorikos” (Pythagorean Way of Life) included “a healthy vegetarian diet, daily rigorous physical exercise, and philosophical group discussions (dialectical discussions) that were meant to help a person better understand their universe and their purpose within that universe,” according to Dr. Nicholas Kardaras. Dr. Kardaras also cites work by author of The Depression Cure Dr. Steven Ilardi, whose “cure” essentially boils down to six things: (1) eating an omega-3 rich diet; (2) getting regular daily exercise; (3) getting plenty of natural sunlight; (4) getting ample sleep nightly; (5) being involved in some type of social activity where social connections are made; and (6) participation in meaningful tasks, which leave little time for negative thoughts (Source: [Psychology Today](. Doctors Kardaras and Ilardi agree our ancestors practiced or had access to these six things “in abundance”, and therefore had less stress, anxiety, and depression than we do as a society today. Natural stress relief can take many forms, whether in our diet, physical or social activities, among countless other strategies for avoiding and coping with anxiety. But, what if we need to get more immediate relief (i.e. we feel a panic attack coming)? Enter nervines … Nervines to the rescue If you’re a regular Anima Mundi reader, you may know a little something about [adaptogens]( the highly renowned chronic stress fighters that combat damaging effects. Less familiar may be nervines, a class of herbs that can instantly restore your nervous system. There are different kinds of nervines: from deeply nourishing herbs that round out the edges like fresh milky oat and chamomile to strong relaxants like valerian, kava kava, and hops. Some nervines help beat depressive energy, confusion and anxiety, such as albizia and lemon balm. And calming adaptogenic herbs are the perfect complement to nervines. Together, they tackle the damaging effects of stress by providing an instant “chill pill”. These include herbs like ashwagandha, reishi, and tulsi — read more on these below. Because nervines are used to help relieve a wide array of symptoms that directly impact the nervous system, their effect may be felt instantly. Want to learn more about our all-time favorites that Anima Mundi herbalists use weekly? [Check out the herbs we use]( to instantly calm down, whether you’re in need of nervine stimulants or relaxants. If you are suffering from a combination of anxiety and depression, here are [five additional supportive herbs](. 1. Ashwagandha In 2019, we discussed [Ashwaganda's]( [Top 9 Healing Benefits Backed by Science]( on our blog, so you know we’re big fans of this anti-stress, anti-anxiety, and anti-depression root! Specifically used to calm the nerves, [a 2016 clinical trial]( confirmed: “Ashwagandha root reduces psychological and physiological markers of stress, improves mental well-being, and reduces serum cortisol levels.” Other studies show how [ashwagandha]( can reduce anxiety, depression, mood swings and hormonal imbalance, while also increasing muscle growth and decreasing severe anxious food cravings. 2. Kava Kava [Kava Kava]( is best-known and studied as an herb that addresses acute stress responses, nervous and social anxiety, and insomnia. The roots of Kava Kava have been used as a medicine and ceremonial beverage throughout the Pacific Ocean cultures of Polynesia, including Hawaii, Vanuatu, Melanesia, Palau, Fiji, and more. It is one of the strongest known herbal muscle relaxants, and can greatly reduce emotional tension and anxiety disorders. Unlike the gamma-aminobutyric acid ([GABA]( promoting benzodiazepine category of anti-anxiety drugs, kava kava promotes GABA while also increasing noradrenaline signaling. Therefore, it is capable of promoting relaxation without impairing cognition. Important to note: prolonged heavy consumption of Kava Kava is not recommended due to potential liver impairment. Herbalist Jim McDonald says Kava Kava is most effective when one is overwhelmed and muscular tension is present (McDonald, n.d.). Kava Kava helps us to let down social barriers. It can also help with social anxiety or stage fright. Some feel this is a relaxing herb, while others feel it acts as more of a hypnotic and sedative. Studies have shown that when Kava Kava is appropriately dosed and administered, it causes no negative cognitive effects or physiological dependency (Gendle, Stroman, & Mullin, 2011; Singh, 1992), making it an effective option for a variety of anxiety-related imbalances. 3. Lavender Both the herb and its essential oil are effective allies in the battle against anxiety and panic attacks before they begin. This herb can be used for food and drink (teas, syrups, etc.), while the oil can be diffused, inhaled, or dabbed on the skin or sleeping surfaces like pillowcases. [Researchers]( [Lavender]( can produce “a calming effect without sedation, as well as a lack of dependence, tolerance, or withdrawal.” Moreover, its “onset of efficacy is more rapid than current first-line agents” and evidence from the study showed promising results for the treatment of anxiety disorders. Its advantages over benzodiazepines or pregabalin are numerous, with results taking root within two weeks, according to the researchers’ trials, whereas monoamine reuptake-inhibiting antidepressants take four to six weeks to produce similar results. [Continue Reading]( DISCLAIMER: This content is not intended to encourage self-diagnosis, and is purely informational in nature. We are not suggesting any of these herbs be used in place of medicine or as medicinal alternatives. We do suggest you work with your chosen herbalist, healer and/or physician about how to best integrate these and other herbal remedies into your mental health-boosting routine. The ancient wisdom of plant-based remedies includes a complex system requiring guidance from practitioners whose expertise cannot be summarized in just one article. Please use plant medicines carefully and intentionally. Discuss any questions or doubts directly with a healthcare practitioner. - A few of our favorite Calming Herbs for Stress Free Living - We have a whole lot in this category, from adaptogens like [Ashwagandha]( herbs for deep relaxation and sleep like our powerful [Dream Elixir]( and lots more. If you have any questions, please check-in with us. We're always happy to assist you in your journey. We now offer refills and bulk herbs online!! Packed in biodegradable bags (and labels) we are excited to offer a good quantity of our top single herbs that we carry in-stores! Available in 4oz bags, and 1lb quantities for most. From top sellers like blue lotus, to rose petals, to chlorella, ashwagandha and lots more. [Explore All 40 Herbs Here]( Like a mycelium network, let's connect! For recipes and magic follow [@ANIMAMUNDIHERBALS]( [Instagram]( [Facebook]( [Website]( Copyright Anima Mundi Herbals © 2022 All rights reserved. Our NYC Store address is: 31 Noble street Brooklyn NY 11222 Want to change how you receive these emails? You can [update your preferences]( or [unsubscribe from this list](.