"Anxiety" is a blanket term that covers a range of emotional responses including fears, phobias, worry and panic. Anxiety often results when the body has a "fight or flight" response to a perceived threat. "Fight or flight" is useful if you are faced with a combative mountain lion, but it is less useful in the modern world. Certain herbs have traditionally been employed against anxiety. If your anxiety is extreme or persistent, call your physician.
Kava
Dr. Anna Rita Bilia and colleagues wrote in the journal "Life Sciences" that kava has the potential to reduce anxiety without the loss of mental clarity that sometimes occurs with anti-anxiety medications. Kava is also known as "awa" or "kava-kava." Pacific Islanders have used a thick brew made from its roots for hundreds of years by for promoting relaxation and elevating moods at social gatherings and ceremonies. It is now widely available in capsule form. The active ingredients in kava are called "kavalactones," according to the University of Maryland Medical Center. Kavalactones have been demonstrated to reduce insomnia, diminish pain and relieve anxiety, the center reports. However, the use of kava is controversial because of reports linking the herb to liver problems. Because of this concern, you should consult your health care practitioner before taking kava.
Valerian
A review published in Medical Science Monitor reports that research studies have demonstrated valerian to reduce anxiety, promote sleep and diminish restlessness. The author, Benjamin Weeks of the Biology and Environmental Studies Program at Adelphi University, stated that doses of 400 to 900 mg per day are the most effective. Valerian has been used to combat anxiety and insomnia since the time of the ancient Greeks. The valerian plant, native to parts of Asia and Europe, bears pink and white flowers that were traditionally used in perfumes. The herbal supplement is produced from the roots of the plant. More research needs to be done to determine whether valerian is safe and effective for general use, so ask your doctor before trying it.
Lemon Balm
Native to the Mediterranean and to southern Europe, lemon balm is a flowering plant with lemon-scented leaves. A study published in Pharmacology, Biochemistry & Behavior suggests that lemon balm may induce calmness when taken at a dosage of 300 mg. According to the American Botanical Council, lemon balm has been used since the Middle Ages to combat nervous disorders and improve the memory. It is available as an essential oil, a medicinal tea and in combination with other herbs. Like most other herbal remedies, lemon balm should be used with the approval of your physician, since it has not yet been widely tested in large clinical studies.
References
- American Botanical Council: HerbClip: Lemon Balm Effects on Mood and Cognitive Performance
- University of Maryland Medical Center: Kava-Kava
- "Medical Science Monitor"; Formulations of Dietary Supplements and Herbal Extracts for Relaxation and Anxiolytic Action; B. Weeks; Nov. 2009
- "Life Sciences"; Kava-Kava and Anxiety; A.R. Bilia; Apr. 2002
- "Pharmacology, Biochemistry & Behavior"; Modulation of Mood and Cognitive Performance Following Acute Administration of Melissa Officinalis (Lemon Balm); D. Kennedy et al; 2002
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