Anxiety & Medicinal Plants

Herbs, Adaptogens, and CBD: Nature’s Support for Anxiety

In today’s fast-paced world, anxiety has become a common companion for many. Whether it’s the pressures of work, personal challenges, or just the overwhelming nature of modern life, finding ways to manage anxiety naturally has gained significant interest. Among the most talked-about natural remedies are herbs, adaptogens, and CBD. But how do these work, and which ones are actually effective for calming anxiety?

What Are Herbs and Adaptogens?

Before diving into specific remedies, it’s important to understand the difference between herbs and adaptogens:

• Herbs: Plants that are valued for their medicinal, culinary, or aromatic qualities. Many herbs have been used in traditional medicine for centuries to treat a variety of conditions, including anxiety.
• Adaptogens: A specific class of herbs and natural substances that help the body adapt to stress and maintain balance. Adaptogens work by regulating the body’s stress response, making them popular for anxiety relief.

Herbs for Anxiety Relief

Several herbs are known for their calming properties and ability to soothe anxiety. Here are a few popular ones:

1. Chamomile
   Chamomile tea is often a go-to remedy for relaxation. This herb contains antioxidants that may help reduce inflammation and promote relaxation. It’s been found to improve mild-to-moderate anxiety symptoms and help with sleep.
   • How to Use: Drink a cup of chamomile tea before bed to ease your mind and prepare for a restful night.
2. Lavender
   Known for its soothing scent, lavender has long been used to calm nerves and reduce anxiety. Inhaling lavender essential oil or drinking lavender tea can lower stress levels and promote relaxation.
   • How to Use: Try using lavender oil in a diffuser or adding it to your bath for a calming effect.
3. Lemon Balm
   Lemon balm, part of the mint family, has been shown to help reduce anxiety and improve mood. It’s often used in teas or as a supplement to calm the nervous system.
   • How to Use: Drink lemon balm tea or take it in capsule form to promote relaxation.

Adaptogens for Anxiety Relief

Adaptogens, with their stress-balancing properties, can be particularly useful for chronic anxiety or stress. Here are a few powerful adaptogens worth considering:

1. Ashwagandha
   Ashwagandha is one of the most studied adaptogens for stress and anxiety relief. It has been shown to reduce cortisol levels, the hormone responsible for stress, and improve overall resilience to stressors.
   • How to Use: Ashwagandha is available in powder, capsule, or tincture form. Take it daily to help manage stress and anxiety over time.
2. Rhodiola Rosea
   Rhodiola is an adaptogen known for reducing fatigue, enhancing mood, and improving stress resistance. It may also increase serotonin levels, the neurotransmitter linked to happiness and calmness.
   • How to Use: Take Rhodiola in capsule or tea form to help enhance your mood and reduce anxiety.
3. Holy Basil (Tulsi)
   Holy basil is considered a powerful adaptogen in Ayurvedic medicine. It has been found to help reduce stress, balance mood, and promote mental clarity.
   • How to Use: You can consume holy basil in tea or supplement form for ongoing support.

CBD for Anxiety Relief

CBD (Cannabidiol) has become incredibly popular as a natural remedy for various health issues, including anxiety. CBD is a compound derived from the hemp plant and is known for its calming effects without the psychoactive properties associated with THC.

• How Does CBD Work?
  CBD interacts with the body’s endocannabinoid system (ECS), which plays a role in regulating mood, stress response, and overall homeostasis. By interacting with ECS receptors, CBD can help reduce anxiety and promote a sense of calm.
• Studies on CBD for Anxiety: Research suggests that CBD may be helpful for individuals with generalized anxiety disorder, social anxiety, and post-traumatic stress disorder (PTSD). It may reduce symptoms by altering serotonin levels in the brain, much like traditional anxiety medications.
• How to Use CBD: CBD is available in various forms, including oils, tinctures, capsules, and even gummies. It’s recommended to start with a low dose and gradually increase it based on how your body responds.

Choosing the Right Remedy for You

When it comes to managing anxiety naturally, it’s important to remember that everyone’s body responds differently. What works for one person may not be as effective for another. Here are a few tips for finding the best option for you:

• Start Slow: If you’re new to using herbs, adaptogens, or CBD, begin with small doses to see how your body responds. You can always increase the amount over time.
• Consult a Healthcare Provider: While these natural remedies are generally considered safe, it’s a good idea to consult a healthcare provider—especially if you’re already on medication for anxiety or any other condition.
• Consider Combining Remedies: You may find that combining different remedies, such as drinking chamomile tea while taking ashwagandha, provides better results than using just one.

What to Avoid When Taking SSRIs for Anxiety

If you’re on medication like Selective Serotonin Reuptake Inhibitors (SSRIs), it’s important to be aware of potential interactions with natural remedies. SSRIs are commonly prescribed for anxiety and depression, and while natural remedies can complement treatment, certain herbs and supplements can interfere with these medications.

A Quick Look at SSRIs

SSRIs work by increasing the level of serotonin, a neurotransmitter that influences mood, anxiety, and happiness, in the brain. Common SSRIs include:

• Sertraline (Zoloft)
• Fluoxetine (Prozac)
• Citalopram (Celexa)
• Escitalopram (Lexapro)

These medications are effective for many people, but since they alter serotonin levels, combining SSRIs with certain natural remedies could lead to serotonin syndrome—a potentially dangerous condition caused by too much serotonin.

Safe Herbs for Anxiety

1. Chamomile
   Chamomile is a gentle, widely used herb known for its calming and sleep-inducing properties. It can safely be used alongside SSRIs, helping to ease mild anxiety without the risk of serotonin overload.
2. Lavender
   Lavender is another safe option that is known for its anxiety-relieving effects. You can use lavender essential oil for aromatherapy or drink lavender tea without worrying about interactions with SSRIs.

Herbs to Avoid with SSRIs

1. St. John’s Wort
   St. John’s Wort is commonly used for mood disorders, but it’s a major contraindication for SSRIs. This herb increases serotonin in the brain, which can result in serotonin syndrome when combined with SSRIs.
   • Avoid: St. John’s Wort in any form, including teas, capsules, or tinctures, if you’re on SSRIs.
2. 5-HTP (5-Hydroxytryptophan)
   5-HTP is a precursor to serotonin and can increase serotonin levels in the brain. While it’s often used to boost mood, taking it alongside SSRIs can cause too much serotonin to build up, leading to serotonin syndrome.
   • Avoid: Supplements that contain 5-HTP.
3. Rhodiola Rosea
   Rhodiola is an adaptogen that can help improve mood and reduce stress, but it may increase serotonin levels as well. It’s best to avoid this adaptogen if you’re taking SSRIs to prevent any risk of serotonin syndrome.
   • Avoid: Rhodiola in any form (capsules, teas, etc.) when using SSRIs.

Safe Adaptogens for Anxiety

1. Ashwagandha
   Ashwagandha is an adaptogen that doesn’t directly affect serotonin levels, making it a safer option for those on SSRIs. It helps balance cortisol (the stress hormone), which can indirectly reduce anxiety.
2. Holy Basil (Tulsi)
   Holy basil is another adaptogen that can be safely taken with SSRIs. It helps the body cope with stress without affecting serotonin levels, making it a good option for those with anxiety.

Adaptogens to Avoid with SSRIs

• Rhodiola Rosea: As mentioned earlier, Rhodiola may increase serotonin levels, so it’s best avoided when using SSRIs.

CBD for Anxiety

CBD (Cannabidiol) has gained immense popularity as a natural remedy for anxiety, and fortunately, it is generally considered safe to use with SSRIs. Unlike THC (the psychoactive compound in cannabis), CBD doesn’t have mind-altering effects but works through the endocannabinoid system, which helps regulate mood, stress, and anxiety.

• CBD and SSRIs: CBD is non-psychoactive and doesn’t interact with serotonin in the same way as SSRIs, making it less likely to cause serotonin syndrome. However, CBD may affect how your body metabolizes SSRIs. It’s important to consult your healthcare provider before combining the two to ensure there are no changes in how your medication works.

What to Keep in Mind: Safety Tips

If you’re considering using herbs, adaptogens, or CBD to help with anxiety while on SSRIs, here are some important guidelines to follow:

• Avoid Serotonin Boosters: Avoid herbs and supplements that directly increase serotonin, such as St. John’s Wort and 5-HTP. These can cause a dangerous interaction when combined with SSRIs.
• Consult Your Doctor: Always check with your healthcare provider before adding any new herb, adaptogen, or CBD to your routine, especially if you’re taking SSRIs or other medications.
• Start Low and Go Slow: Even if a herb or supplement is considered safe, start with a low dose to gauge your body’s response. Everyone reacts differently, and it’s better to be cautious.

Recommendations for Purchasing (non-affiliated, honest review)

Herbs, adaptogens, and CBD offer a natural way to help manage anxiety, but it’s crucial to be aware of potential interactions if you’re taking SSRIs. While safe options like chamomile, lavender, ashwagandha, and holy basil can complement your treatment, others, such as St. John’s Wort and Rhodiola, should be avoided. Always consult with a healthcare provider to ensure your anxiety management approach is safe and effective, especially when combining natural remedies with prescription medications.

Quality always matters when choosing supplements, which is why we have a few trusted brands we go to for herbs and adaptogens:

• Earthley Wellness
• Gaia Herbs
• Mary Ruth’s Organics
• Mountain Rose Herbs

We personally use and love these brands for their high-quality sourcing, transparency, and commitment to wellness.

It’s worth noting that the research on this topic is ongoing. Herbs have been used as medicine for thousands of years, but are just in the past few decades truly being studied in clinical trials. While we know these are effective for many people, we do not yet know all of the underlying mechanisms that make them effective. Always use critical thinking and be mindful of your body’s personal response when trying new teas, tinctures, and supplements!

*This is not intended to be medical advice.

Research:

1. Mikulska P, Malinowska M, Ignacyk M, Szustowski P, Nowak J, Pesta K, Szeląg M, Szklanny D, Judasz E, Kaczmarek G, et al. Ashwagandha (Withania somnifera)—Current Research on the Health-Promoting Activities: A Narrative Review. Pharmaceutics. 2023; 15(4):1057. https://doi.org/10.3390/pharmaceutics15041057
2. Ghazizadeh J, Sadigh-Eteghad S, Marx W, et al. The effects of lemon balm (Melissa officinalis L.) on depression and anxiety in clinical trials: A systematic review and meta-analysis. Phytother Res. 2021;35(12):6690-6705. doi:10.1002/ptr.7252
3. Limanaqi F, Biagioni F, Busceti CL, Polzella M, Fabrizi C, Fornai F. Potential Antidepressant Effects of Scutellaria baicalensis, Hericium erinaceus and Rhodiola rosea. Antioxidants (Basel). 2020;9(3):234. Published 2020 Mar 12. doi:10.3390/antiox9030234
4. Mao JJ, Xie SX, Keefe JR, Soeller I, Li QS, Amsterdam JD. Long-term chamomile (Matricaria chamomilla L.) treatment for generalized anxiety disorder: A randomized clinical trial. Phytomedicine. 2016;23(14):1735-1742. doi:10.1016/j.phymed.2016.10.012
5. Lopresti AL, Smith SJ, Metse AP, Drummond PD. A randomized, double-blind, placebo-controlled trial investigating the effects of an Ocimum tenuiflorum(Holy Basil) extract (HolixerTM) on stress, mood, and sleep in adults experiencing stress. Front Nutr. 2022;9:965130. Published 2022 Sep 2. doi:10.3389/fnut.2022.965130
6. Shannon S, Lewis N, Lee H, Hughes S. Cannabidiol in Anxiety and Sleep: A Large Case Series. Perm J. 2019;23:18-041. doi:10.7812/TPP/18-041
7. Blessing EM, Steenkamp MM, Manzanares J, Marmar CR. Cannabidiol as a Potential Treatment for Anxiety Disorders. Neurotherapeutics. 2015;12(4):825-836. doi:10.1007/s13311-015-0387-1