10 herbal remedies for anxiety, panic and restlessness

Although it is normal to feel restless from time to time, you may also have generalized anxiety disorder if you have uncontrolled anxiety, panic attacks, and depression for no reason. Herbal remedies for anxiety and restlessness can help you regain control of your life.

Herbal remedies for anxiety and panic

Chamomile tea for restlessness and stress

Symptoms of generalized anxiety disorder include restlessness, nervousness, irritability, impatience, or lack of concentration. People may also notice changes in their physical health, such as headache, jaw pain, muscle tension, difficulty falling asleep (insomnia), dry mouth, fatigue, chest tightness, indigestion, gas, excessive sweating and headache.

Recognize symptoms of generalized anxiety disorder

Although some research suggests that certain natural remedies can be helpful for anxiety and panic, it is important to speak to your doctor before using alternative medicine. Keep in mind that certain supplements should be used in addition to standard treatment. Here are 10 of the best herbal remedies for depression, anxiety, and restlessness.

Passion flower

herbal remedy for anxiety and unruly passion flower

Despite the name, this beautiful climbing plant does not help you in love. The passion flower (Passiflora incarnata) has long been used as a folk remedy for anxiety, panic attacks and nervous restlessness. It is often used for insomnia. Some studies show that it can reduce anxiety symptoms as effectively as prescription medication.

In two studies with a total of 198 people, the effectiveness of passion flower for anxiety was examined. One study found that Passiflora is comparable to benzodiazepine drugs. There was also less sleepiness compared to the mexazolam drug, but the study results were not statistically significant.

Passion flower against anxiety panic attacks and restlessness

Possible side effects of the passion flower are nausea, vomiting, drowsiness and fast heartbeat. The safe use of passionflower in pregnant or lactating women, children, or people with kidney or liver disease has not been established. There were five case reports in Norway of people who were temporarily mentally impaired after using a passion flower combination product. It is not known whether the other ingredients have been included in the dietary supplement.

The usual dosage as a dietary supplement is approx. 500 mg daily or 2 times 250 mg each. One should have passion flower no longer than a month take in. Passionflower can cause drowsiness and should therefore only be taken with other tranquilizers under medical supervision. For example, it can increase the effect of the pentobarbital sleeping pill.

Real valerian

herbal remedy for anxiety and panic attacks valerian

The herb valerian (Valeriana officinalis) is best known as a herbal remedy for insomnia and restlessness. The research that supports the use of valerian in mild anxiety is unfortunately limited.

For example, researchers from the Cochrane Collaboration reviewed several studies on valerian against anxiety. Only one of them met their quality criteria. It was a four-week study comparing the effects of valerian, the drug diazepam (Valium), and a placebo in 36 people with generalized anxiety disorder. No statistically significant differences between the groups were found, possibly due to the small size of the case study.

Valerian herb Valeriana officinalis against inner restlessness

The usual dosage of valerian as a dietary supplement is approx. 500 mg once a day or 2 times 250 mg each. Valerian is usually taken an hour before bed. Treatment lasts about two to three weeks and should no longer than three months at a time be applied. Possible side effects of valerian are mild indigestion, headache, palpitations and dizziness. Although valerian tea and liquid extracts are available, most people don't like the smell of valerian and prefer taking the natural remedy in capsule form.

Valerian should not be taken in combination with many other medications, especially those that suppress the central nervous system, such as sedatives and antihistamines. Valerian should not be taken with alcohol, before or after surgery, or by people with liver disease. After taking it, you should not drive a car or operate machinery. Valerian can also cause vivid dreams. In this case, it is recommended to seek advice from a qualified doctor.

Kava kava

Kava kava plant from the Pacific Piper methysticum

Kava Kava (Piper methysticum) is a plant from the Pacific Islands that is used as a soothing tonic. A study found in 2016 that it targets the GABA receptors in the brain that are responsible for the anxiety symptoms. In this way, it improves the body's natural responses to anxiety. The usual dosage as a dietary supplement is 250 mg daily. Treatment should be not exceed four weeks.

Piper methysticum kava in powder form

However, the US Food and Drug Administration (FDA) has given consumers an indication of the potential risk of serious liver damage from the use of food supplements containing kava. To date, there have been more than 25 reports of serious side effects from kava use in other countries, including four patients who required liver transplantation.

Ashwagandha

Herbal remedy for panic and anxiety Withania somnifera Aschwagandha

Ashwagandha (Withania somnifera), still known as sleepberry, is an Ayurvedic agent that is considered a natural adaptogen. Adaptogens are known to help the body with stress and at the same time have a vitalizing effect. Some research suggests that anxiety and panic attacks can be as effective as certain medications. The usual dosage is 900 mg once a day or twice 450 mg each.

Bacopa

Bacopa monnieri reduces the stress hormone cortisol

Bacopa extracts (Bacopa monnieri) protect the neurons from damage and promote blood flow to the brain. A 2013 study found that Bacopa can also reduce the stress hormone cortisol. In traditional Indian medicine, Ashagandha and Bacopa are often used together because they are much more effective in this way. The usual dosage of Bacopa as a dietary supplement is approximately 500 mg per day. This can be divided into two tablets or taken as one tablet once a day.

chamomile

herbal remedy for stress and panic chamomile

Chamomile (Matricaria recutita) is widely recognized as a natural remedy for anxiety and panic. If you have a stressful moment, a cup of chamomile tea can help calm you down. Some compounds in chamomile bind to the same brain receptors as drugs like Valium. In a study at the University of Pennsylvania Medical Center in Philadelphia, patients with generalized anxiety disorder who took chamomile supplements for eight weeks showed a significant decrease in anxiety symptoms compared to patients taking placebo.

You can also take chamomile as a dietary supplement, which is usually standardized and contains 1.2% apigenin (a flavonoid). The usual dosage of chamomile as a dietary supplement can be between 350 and 500 mg per day. Chamomile should not be used with blood-thinning medication.

lavender

Lavandula officinalis lavender extract

Lavender (Lavandula officinalis) has long been known as a calming stress reliever. It has a subtle soothing effect on the central nervous system and can also help with anxiety and depression. Lavender is usually combined with other herbs. When used alone, the average daily dose is around 400 mg. However, fragrance therapy with lavender is recommended because oral intake can cause constipation and headaches. It can also increase appetite, soothe other medications and supplements, and trigger low blood pressure.

Lemon balm

herbal remedy for anxiety and panic lemon balm

A close relative of lavender, lemon balm (Melissa officinalis) also has alleged sedative properties. Named after the Greek word for “honeybee”, lemon balm has been used at least since the Middle Ages to relieve stress and anxiety and to help you fall asleep. In a study of healthy volunteers, those who took standardized lemon balm extracts (600 mg) were calmer and more alert than those who took a placebo. The average dose in adults is approximately 500 mg.

Although lemon balm is generally safe as a dietary supplement, some studies have shown that overdosing can make you more agitated. So follow the instructions and start with the smallest dose. Lemon balm is sold as a tea, capsule and tincture. It is often combined with other soothing herbs like hops, chamomile and valerian.

Johannis herbs

Herbal remedy for depression Hypericum perforatum St. John's wort

The classic herb for depression, St. John's wort (Hypericum perforatum), is also used against fear and panic. Current research suggests that it is better suited for depression-related anxiety. How St. John's wort can help other forms of anxiety requires more research.

The usual dosage is approx. 300 mg daily. You should not take this with anxiety medication and panic attacks. So talk to your doctor about how or whether this should be added to your treatment regimen.

Rhodiola

Remedy for nervousness and restlessness Rhodiola rosea

Rose root (Rhodiola rosea) is a plant that is native to Scandinavia and the high alpine region. It has been used as a remedy for nervousness and restlessness for hundreds of years. Extracts from the rose root are antidepressant and anxiolytic. The usual dosage is approx. 500 mg daily. The ideal time to take is in the morning.

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