Stress can pile up like bills on the kitchen counter. Anxiety follows like a trip to the debt collectors and–when treated–you’re usually left feeling like you’ve been run over. According to Anxiety and Depression Association of America, anxiety disorders are the most common mental illness in the US.
40 million American adults suffer from some kind of stress-related disorder. 6.8 million of these suffer from “generalized anxiety disorder,” which affects women twice as much as it does men. Whether you’re going through a stressful period, or constantly feel the pangs of anxiety, herbs can help.
Flower Power
Some herbs are so powerful that they calm you into sleep. Valerian may be the best herb to fight anxiety disorders, however it is so calming you may not be able to get work done. We’ve compiled a list of the 5 best non-drowsy herbs to destress, so you can get back to work happy and healthy.
Top 5 Destress Herbs
Passionflower
Studies show that passionflower works as good as some benzodiazepines usually prescribed for treating anxiety. The bonus side effect? Daytime drowsiness was seen less in those who used passionflower extract.
Further studies show that passionflower eases anxiety, irritability, agitation, and depression. The best ways to get passionflower are tea (one cup 3 times daily), or extract. If liquid extract, use up to 45 drops–about 90 mg– daily.
Lavender
In a test where lavender oil was compared to lorazepam, researchers wanted to know which was better for fighting anxiety. They were both effective at fighting generalized and persistent anxiety however 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.
Use 80mg/day supplements, or lavender oil as an aromatherapy.
Lemon balm
In a 2004 study, subjects were given 300 mg or 600 mg of lemon balm extract, or a placebo. An hour later their moods were measured and it was found that the higher dose resulted in reduced stress and improved calmness and alertness. Even the lower dose of lemon balm extract helped participants complete tasks more easily.
Lemon balm can be used as an aromatic, or as a supplement. Try 300-500 mg of dried lemon balm, or 60 drops, daily. You can also make a lemon balm tea by adding 1 teaspoon of the herb into hot water four times daily
Ashwagandha
In a 60 day, double blind placebo-controlled study, participants who took 300 mg capsules of high-concentration full-spectrum ashwagandha extract twice a day saw a substantial reduction in cortisol (the stress hormone), with no side effects.
Earlier studies showed that ashwagandha had anxiety-relieving benefits similar to lorazepam.
Typical dosage is 300 mg standardized ashwagandha once or twice a day.
L-theanine
Not quite an herb, this water-soluble amino acid is mainly found in green and black tea, but is also available as a supplement. Studies have found that L-theanine has a direct effect on your brain by reducing stress and anxiety without causing drowsiness.
A 2008 study showed that 50 mg of L-theanine per day results in increased alpha (relaxed brain waves) activity. An earlier study showed that 200 mg a day leads to increased alpha brain waves and a relaxed yet alert state of mind. Later studies associate the amino acid with reduced anxiety.
A cup of black tea has about 25 mg of L-theanine and green tea has only 8 mg. For more potent calming effects, try a 200 mg supplement.
Feeling The Calm
Now that you’ve got our list of calming herbs that won’t cause drowsiness, why don’t you share some with us? What are your favorite naturally relaxing herbs? Or what else do you do to relieve stress while staying mentally sharp? Share with us on Facebook. Thanks so much!
SOURCE: foodmatters.tv/articles-1/5-herbs-to-calm-anxiety-without-being-drowsy
