Stress and Anxiety

Stress plays a part in many people's lives; more so than ever in the modern world. Stress is a natural response and a necessary aspect of our survival instincts; however, when short-term stress becomes long-term, problems can arise both emotionally and physically. In physical terms stress can impair your immune system leaving you susceptible to colds and flu, it can aggravate existing health conditions such as eczema, psoriasis and IBS, make headaches worse, and on a more serious note hold long term health risks such as high blood pressure, heart disease and adrenal gland exhaustion. Stress can also cause sleepless nights. See entry on insomnia

In terms of long-term stress it is important to try and recognise the causes and make attempts to minimize them. However, this is not always possible or easy! There are a number of things which you can do to minimise the effects of stress allowing you to cope better, these include eating a nutritious balanced diet, relaxing, regular exercise and using herbal medicine. Seek help from counseling if necessary.

It is also worth remembering that conditions such as food intolerances/allergies can cause emotional symptoms such as mood swings, anxiety, lethargy etc (as well as physical symptoms). Seek advice from a qualified medical herbalist.

Diet

• Whole grains, fresh fruit and vegetables, good quality protein to provide basic nutrients for good health. Don't feel guilty about bad habits such as eating chocolate - instead try to gradually change your diet to a healthier one that you can maintain
• Avoid stimulants such as tea, coffee and sugar
• Small regular healthy snacks throughout the day can help to maintain energy. Eating regularly helps to avoid drops in blood sugar which can exacerbate feelings of stress
• I recommend that my clients add oats to their diet. Oats are a wonderful nerve tonic full of nutrients which help to support the body, so much so that they are considered 'food for the nerves'. Oats are recommended for nervous exhaustion and lethargy and help the body to cope with stress
• Ensure you are getting enough B vitamins in your diet (wholegrains, eggs, some fish, molasses, brewer's yeast, marmite)
  
  

Exericise
A brisk 30 min walk - to improve physical health and emotional wellbeing. Helps to relieve stress and keep blood pressure and cholesterol down. Consider yoga, swimming, stretching and cycling.  Remember to get out of the office or house for a break, go for a walk ideally surrounding yourself by nature. Remember to have 'me time'; allow yourself time to relax.

Herbs

There are a number of herbs which can be used in the treatment of stress. One of my favourite herbs is Skullcap which is a nervine and is especially beneficial for those who have whirling thoughts in their heads. Being a nervine it helps to reduce feelings of stress and anxiety. See individual entry for further information and dose.

• Valerian (Valeriana officinalis) – used by herbalists as a relaxing herb tonic used to reduce anxiety and tension, and to promote a natural and restful sleep.
• Skullcap (Scutellaria laterifolia) – relieve tension and support the nerves. Good for tension headaches
• Hops (Humulus lupululs)– powerful relaxant to promote sleep and ease tension. Avoid in depression
• Oats(Avena sativa)– gentle yet effective tonic  for the nervous system , esp due to fatigue or over work
• Passionflower (Passiflora incarnata)– gentle relaxant and mild sedative - used to promote sleep
• Limeflower (Tilia spp)  – helps to lowers blood pressure, esp when due to stress and can be used to relieve headaches. Safe to use for adults and children it promotes sleep and calms headaches. Adult dose: 1 teaspoon infused in boiling water for 10 minutes, drink 3 times a day.
• Lemon Balm (Melissa officinalis) - a calming and uplifting herb, helping to relax and unwind whilst raising the spirits. Directions - 1 teaspoon per cup of boiling water, infuse 5-10 mins. Drink 3 times a day.
  

• German chamomile (Matricaria recutita)  has a wide range of uses - it's a relaxant, anti-spasmodic, carminative, anti-inflammatory, anti-allergenic and a mild bitter. An infusion of the dried flowerheads can be taken for digestive problems such as indigestion, bloating and colic. As a nervine it helps relieve tension and a strong infusion can be used to promote sleep. Safe to use for adults and children.

Uplifting herbs
Lemon balm (Melissa officinalis)
Damask rose (Rosa damascena) - Uplifting, mildly sedative and cooling

Relaxants
Herbal relaxants can be used to promote calmness and are especially beneficial for anxiety and insomnia

Lavender (Lavandula angustifolia)
Chamomile (Chamomilla recutita)
Lemon balm (Melissa officinalis)
Lime flowers (Tilia spp)
Passionflower (Passiflora incarnata)

NOTE
As with all health problems it is strongly recommended that you consult a medical herbalist to create a specific prescription  to meet your individual needs.

If the advice given does not meet your needs consult a medical herbalist or a doctor, or other health care professionals. The information is for educational purposes and is not in place of a consultation with a medical herbalist who are trained in diagnosis and treatment, but also know when it is appropriate to refer.
The doses are for adults; children need smaller doses and not all herbs are suitable to use. Consult a medical herbalist.

Disclaimer

Testimonials

'Turbulent life events had left me anxious, stressed, confused, and out of balance. Veda listened carefully to my tearful tale; her calm, thoughtful manner immensely reassuring. 

Consultations were thorough, careful, and considered, and I always felt confident that my needs were being addressed. The medicine Veda gave me helped enormously. I  could feel the difference quite quickly, and a couple of months later I was seeing the world more clearly, and calmly, and with a wonderful renewed sense of balance.'

B.F. 26.1.15

Rosa damascena

Tea of Happiness

To promote emotional wellbeing

Lavender           1 part
Chamomile       1 part
Lemon balm     1 part
Damask Rose   1 part
Marigold            1 part

Directions: Mix the dried ingredients together in a clean dry bowl, place in an airtight container and store in a cool dark place. Use 1 teaspoon of the mixture per cup of boiling water. Leave to infuse for 5 mins. Drink up to 3 cups a day.

Lemon balm tea

To make Lemon Balm Tea (Especially good for digestive problems due to stress)
Make an infusion with a handful of fresh leaves and 150 ml water, or 1 tsp of dried herb to 1 cup of boiling water. Drink 3 cups a day.

Teas
When making teas it is best to use a teapot or a cup with a saucer on top. This ensures that volatile oils are not lost and that you get the most out of the tea. The are two ways to make a herbal tea: infusions and decoctions. If the plants used contain hard, woody material then decoctions are used; when leaves, flowers and stems are used infusions are called for. Making an infusion is like making a cup of tea; the herbs (either fresh or dried) are placed in a teapot or teaball, boiling water is poured over them and the herbs are left to steep for 10-15 mins, then drunk. Decoctions involve bringing the plant material to the boil then simmering, usually for 10-15 mins. Both of these methods ensure that all the active chemicals are transferred to the water.

Essential Oils
Lavender – can add a couple of drops to pillow can aid a restful sleep (Do not use more than 5 drops as high doses can be stimulating).

Herbal Baths
To relax tense muscles add to the bath a few drops of essential oil of either: Lavender, Rose, Rosemary or Lemon balm.

An infusion of either lemon balm, lime flowers or chamomile could be added to the bath water:
Add 20g dried herb to 500ml of boiling water (use a teapot or cover). Infuse for 5-10 mins. Add to bath water. Alternatively you can place a handful of the herbs in a muslin bag and suspend from the water tap so that water is running through it.

Bach Flowers
Bach flowers are used to treat emotional problems

Matricaria recutita

Research

Passionflower in the treatment of generalized anxiety: a pilot double-blind randomized controlled trial with oxazepam

Akhondzadeh S1, Naghavi HR, Vazirian M, Shayeganpour A, Rashidi H, Khani M. (2001)

Abstract
Objective: Passionflower (Passiflora incarnata) is a folk remedy for anxiety. A double-blind randomized trial compared the efficacy of Passiflora incarnata extract with oxazepam in the treatment of generalized anxiety disorder.

Methods: The study was performed on 36 out-patients diagnosed with GAD using DSM IV criteria. Patients were allocated in a random fashion: 18 to the Passiflora extract 45 drops/day plus placebo tablet group, and 18 to oxazepam 30 mg/day plus placebo drops for a 4-week trial.

Results: Passiflora extract and oxazepam were effective in the treatment of generalized anxiety disorder. No significant difference was observed between the two protocols at the end of trial. Oxazepam showed a rapid onset of action. On the other hand, significantly more problems relating to impairment of job performance were encountered with subjects on oxazepam.

Conclusion: The results suggest that Passiflora extract is an effective drug for the management of generalized anxiety disorder, and the low incidence of impairment of job performance with Passiflora extract compared to oxazepam is an advantage. A large-scale trial is justified.

Herbal medicine for depression, anxiety and insomnia: A review of psychopharmacology and clinical evidence

Sarris, J., Panossian, A., Schweitzer, I., Stough, C., & Scholey, A.  (2011)

Abstract
Research in the area of herbal psychopharmacology has increased markedly over the past decades. To date however, a comprehensive review of herbal antidepressant, anxiolytic and hypnotic psychopharmacology and applications in depression, anxiety and insomnia has been absent. A search of MEDLINE (PubMed), CINAHL, PsycINFO, and the Cochrane Library databases was conducted (up to February 21st 2011) on commonly used psychotropic herbal medicines. A review of the literature was conducted to ascertain mechanisms of action of these botanicals, in addition to a systematic review of controlled clinical trials for treatment of mood, anxiety and sleep disorders, which are common comorbid psychiatric disorders. Specific emphasis was given to emerging phytomedicines. Analysis of evidence levels was conducted, as were effect sizes (Cohen's d) where data were available. Results provided evidence of a range of neurochemical, endocrinological, and epigenetic effects for 21 individual phytomedicines, which are detailed in this paper. Sixty six controlled studies were located involving eleven phytomedicines. Several of these provide a high level of evidence, such as Hypericum perforatum for major depression, and Piper methysticum for anxiety disorders. Several human clinical trials provide preliminary positive evidence of antidepressant effects (Echium amoenum, Crocus sativus, and Rhodiola rosea) and anxiolytic activity (Matricaria recutita, Ginkgo biloba, Passiflora incanata, E. amoenum, and Scutellaria lateriflora). Caution should however be taken when interpreting the results as many studies have not been replicated. Several herbal medicines with in vitro and in vivo evidence are currently unexplored in human studies, and along with use of emerging genetic technologies “herbomics”, are areas of potential future research.