Hey, did you just clicked this post because of its title? Hmm… that means either you are yourself locked in the chains of anxiety and stress or someone you know has fallen prey to these life taking evils. But do you know there are millions of others who are going through the same? Do you know that out of every four women, one woman takes a psychiatric meditation?
A report from the National Center for Health Statistics has unveiled that rate of antidepressant use in USA has increased by approximately 400% between the years 1988-1994 and 2005-2008. What about 2018? The statistics are terrible and alarming.
According to Federal Government’s reports, among 10 Americans, one person takes anti-stress pills. What’s even sad is the data that proves that these medications were the third most used prescription medication in 2005-2008.
Close to 23% women in their 40s and 50s take medicines to cope with stress and anxiety
As compared to men, percentage of women taking medications are 2½ times more
Less than one third of people taking anti-stress supplements consult a medical health expert
Improvement rate constitutes of just 13% of all the stressed patients
The above observations may have scared you to the core. Keeping that in mind, here is a tiny list of four herbs that in their own special way spread the magic and promote calmness.
Being used for about 2,500 years, this herb is known as winter cherry. Ashwagandha balances exhaustion, nervous tension, fatigue, stress and anxiety.
A study published in the Indian Journal of Psychological Medicine showed that patients who were given 300mg of ashwagandha root extract two times a day for 60 days experienced 44% decrease in stress. The reports also showed 28% fall in levels of cortisol, the stress hormone.
A systematic review of five controlled studies found that the herb improves anxiety and beats stress levels.
As capsule or tablet
In a liquid extract or tincture
In powder form
Popular as “the queen of herbs,” holy basil belongs to the mint family and is known to relieve stress and promote relaxation. As one of the most trusted herbal supplements for anxiety, it provides calming energy and well-being.
In a randomized, double-blind, placebo-controlled study, a board of scholars reviewed journal Evidence-Based Complementary and Alternative Medicine, 158 adversely stressed people took holy basil or placebo. After a duration of six weeks, individuals taking holy basil noticed improved symptoms of stress. The percentage of these recovering individuals was 39% more than the placebo group.
In another study conducted on patients of anxiety disorder, it was found that people consuming 500 mg of the herb twice a day dropped anxiety, stress and depression.
The University of Maryland Medical Center suggests patients of post-traumatic stress disorder to take this wonderful herb. According to the Center, 400mg helps to settle down stress and supports adrenal health.
As capsule or tablet
In powder form
Another member from the mint family, lemon balm has incredible anti-anxiety effects. Consisting of citrusy notes, pleasant scent and delightful taste, the herb soothes the mind and pleases the mood.
A randomized, double-blind research gave depressed participants a single dose of lemon balm or placebo. After one hour, individuals consuming the higher dose enjoyed less stress and enhanced calmness & alertness.
In another study, 20 adults suffering from anxiety and insomnia were given 300 mg of lemon balm two times a day for a total of 15 days. Results showed reduction in anxiety and related symptoms by 18%.
In cooking and baking
In tinctures or syrups
Lemon-balm infused water
Rubbing the leaves between fingers to absorb its essential oils aromatically
The most active compound in the turmeric root, curcumin reverses harmful brain changes that result from chronic stress and anxiety.
A study published in the Journal of Clinical Psychopharmacology found that intake of 500 mg of curcumin twice a day, with fenugreek, decreased anxiety, stress and fatigue and enhanced quality of life.
In another study published in the Journal of Psychopharmacology, adults between age group of 60 to 85 were given 400 mg of curcumin. In just one hour after a single dose, these adults scored great in tasks that demanded attention and memory. After continuous use for weeks, along with memory and mood, fatigue, calmness, and contentedness improved as well.
Take it with black pepper and a fat source, like coconut oil. Another way is curcumin supplementation.
Though herbs for anxiety and depression fulfill what’s expected out of them; they don’t work up to their potential if you have a poor diet, sleep less and are stuck in toxic relationships. Hence, minimizing the factors behind the condition is very important.