fbpx
7 Natural remedies for everyday stress & anxiety

7 Natural remedies for everyday stress & anxiety

Everyone experiences anxiety at different points in life—stress, and worry are natural parts of being human.

Even though it’s not unusual (anxiety disorders are the most common mental illness in the U.S. today), anxiety can be isolating and hard to confront when it gets out of hand.

Most days we’re able to bounce back from stressful events, but for those who struggle with anxious feelings, daily life can feel like an uphill battle.

Raising twins and running a Pilates studio taught me the true meaning of anxiety and burnout a few years back. After months of sleep deprivation, I began studying to become a women’s herbal educator, hoping to get to the root of my struggle with anxiety, insomnia, and depression.

I quickly learned that nourishing my body with botanicals—specifically adaptogens and nervines— is key to keeping anxiety and burnout at bay.

Adaptogens are a category of herbs that help us “adapt around stress.” Their anti-fatigue effects make them particularly potent when you’re up against mental exhaustion, frequent illness, or chronic stress.

If you’re burning the candle at both ends, treating yourself with any of these seven herbs will help you feel relaxed, balanced, and healthy again:

1. Ashwagandha (withania somnifera)

This is the first adaptogen I turned to when I was feeling overwhelmed and exhausted, and it’s still a personal favorite. Ashwagandha is “known to give you the strength and stamina of a stallion”, but still gentle enough for anyone coping with anxiety. When taken regularly, it can ease shot nerves and improve sleep.

My favorite Ashwagandha product is Adrena Soothe by Dr. Aviva Romm. Try 2 dropperfuls in¼ cup of water two times per day, to reduce your stress.

2. Reishi (ganoderma lucidum)

Do you find you get sick when you finally go on vacation? The relationship between stress and illness is complex.

One study shows that chronic stress can raise the risk of viral infections, eventually manifesting in full-blown illness. Try reishi if you’re under the weather frequently, or just feel stressed out and run down.

Taken regularly, reishi can reduce the likelihood that your stress will literally make you sick– so you can enjoy your vacations, rather than spending them out of commission.

Reishi has an earthy taste. I prefer Reishi Extract by Host Defense. Follow the directions on the label for dosing.

Wondering how to overcome anxiety? Grab this freebie to learn how 👇

 

3. Milky Oat Tops (avena sativa)

Filled with vitamins and minerals, milky oat tops are a great herbal remedy that nourishes your nervous tissue and promotes relaxation.

Pairing milky oat tops with stinging nettles is a perfect combination to boost your daily energy without spiking stress or anxiety.

Due to cross-contamination, you may want to avoid milky oats if you have celiac disease.

👉My favorite way to enjoy milky oats is in a cup of blended tea. Combine equal parts of dried milky oat tops and stinging nettles.

Add 1 tablespoon of the blended herbs to 1 cup of boiling water. Cover and steep the herbs for 20 minutes for a medicinal infusion, then strain and add a little raw honey for flavor.

4. Chamomile (matricaria recutita)

Just one cup per day of this well-loved tea can reduce menstrual cramps, shift your mood, and ease digestion. Safe for children, our family enjoys a cup of chamomile tea most nights to reduce our collective stress.

My favorite recipe for the whole family: Blend dried chamomile, lemon balm and milky oat tops together.

Then add 1 tablespoon of the mixed dried herbs to 1 cup of boiling water. Steep for 10 minutes. Add honey for flavor and double-check the tea has cooled before serving to children.

5. Lemon Balm (melissa officinalis)

If you’re prone to ragweed allergies, skip chamomile and enjoy a cup of lemon balm tea. This delightful citrus-flavored tea is known as the “gladdening herb”.

As a nervine and mild anti-depressant, lemon balm promotes relaxation and reduces nervous energy.

To enjoy: Add 1 tablespoon of the dried herb to 1 cup of boiling water and let steep for 10 minutes. Add milk and honey for flavor.

6. Motherwort (leonurus cardiaca)

From motherhood to menopause, Motherwort is a true gift for women. It shouldn’t be used during pregnancy but should be your first go-to-herb after birth.

Motherwort’s calming qualities can help with everything from heart palpitations to extreme anxiety. Taking motherwort throughout the day can release tension and reduce panic attacks, and it’s a great solution for falling back to sleep if you wake up frequently during the night.

Motherwort has a bitter taste, so I find it’s best taken as a tincture. Follow the directions on the label for your dosing.

7. Lavender (lavandula officinalis)

My favorite way to use lavender is as an essential oil.

Tap diluted lavender essential oil on your wrists or spray it in the air to soothe stress immediately. Lavender is known to help induce sleep, which makes it a perfect remedy for unwinding before bed.

To enjoy: Dilute the lavender essential oil with water and add to your body products, spray on your pillow, or tap on your wrists as an organic, soothing perfume.

Have you used botanical remedies before? Which ones work for you? Share in the comments section!

Warmly~ Tara

 


This article was featured in the Icon in March 2019. women's health

Obsessed with natural remedies, Tara Gregorio is a Certified Women’s Herbal Educator located in Cold Spring, NY. She loves helping women reduce their medications with botanicals. Her favorite herbal recipes can be found on Pinterest and Instagram.
Better than Zoloft – 9 herbal remedies to overcome anxiety

Better than Zoloft – 9 herbal remedies to overcome anxiety

Are you considering Zoloft for anxiety after childbirth?

I know motherhood is not easy, but there are ways to soothe anxiety – without medication if you wish.

Plus, there are side effects to taking medications that moms worry about.

Here are some that women mention they experience when taking SSRIs.

5 Side effects of Zoloft

  1. Insomnia, you may need a second drug to help you sleep
  2. Unable to have an orgasm- need I say more!
  3. Head feels heavy, moms feel jittery in their skin
  4. Moms complain it works well for a while then out of nowhere symptoms return
  5. And.. it may take years to taper off

In this post, you’ll discover 9 herbal alternatives to Zoloft, to ease your stress AND anxiety.

Are you ready to feel free from postpartum anxiety’ even if you’re breastfeeding? Grab this freebie to learn how👇

9 Herbs for anxiety/stress while Breastfeeding

Watch this video, then read the remedies below to overcome your anxiety fast.

#1 Passionflower

  • Used as a tincture or a tea for difficulty with sleep

Matthew Wood states that it actually increases concentration during wakefulness by “cutting out internal chatter”

  • It’s an excellent herb to use when you need quality sleep, but don’t want to feel sleepy and need to get things done!
  • Dosing:
    • Drink 1-2 cups of a blended tea, 2 hours before bed to prevent night waking.
    • Take 20-30 drops of the tincture in 1/4 cup of water before bed.

#2 Skullcap

  • Use as a tincture or a tea for insomnia, irritability, and to soothe the nerves without slowing you down; like Chamomile tea may.
  • Dosing:
    • Drink 1-2 cups of a blended tea, 2 hours before bed to prevent night waking.
    • Take 20-30 drops of the tincture in 1/4 cup of water before bed.

#3 Stinging Nettles

  • Filled with vitamins and minerals, nettles are my go-to daily nourishing tea.
  • Safe while breastfeeding, consider creating your own tea blend or purchasing Earth Mama milkmaid tea; which includes stinging nettles in their blend.
  • Dosing:
    • Drink 1-2 cups, during the day as it has a diuretic effect.
    • Take 20-30 drops of the tincture in a blended tincture during the day.

#4 Chamomile

  • A gentle nervine that is safe enough for babies, toddlers, and big kids.
  • Take Chamomile at night for sleep difficulty as it can be slightly sedating.
  • Dosing:
    • Drink 1-2 cups, 2 hours before bed to prevent night waking.
    • Take 20-30 drops of the tincture in 1/4 cup of water before bed.

#5 Lavender

  • A lovely nervine, you can try Lavender essential oil on your pillows at night.
  • Works wonderfully if you’ve had too much coffee.
  • You can also try; Lavela to soothe anxiety before sleep. Clients have come off of Buspar with this one essential oil blend taken internally.
  • Dosing: Follow the directions on the package.

#6 St. John’s Wort

  • Take for depression, anxiety, and my favorite – estrogen clearance.
  • Considered an L2/L3 safety botanical while nursing.
  • Talk to an herbalist if you are taking SSRIs. St. John’s Wort & alcohol have the greatest interference with your medicine.
  • Dosing: Take as a tincture, 20-30 drops; 2-3x day.

#7 Motherwort

  • Great for heart palpitations, anxiety, irritability and overwhelm.
  • And, it’s safe while breastfeeding.
  • I prefer to use it as a tincture because it is very bitter as a tea or supplement.
  • Dosing:
    • Take 20-30 drops of the tincture in 1/4 cup of water as needed for anxiety.

#8 Blue vervain

  • An amazing nervine to soothe anxiety.
  • Use if you are irritable, weepy, and depressed.
  • Dosing: Take 20-30 drops, as a tincture in a 1/4 cup of water 2-3x day.
  • Mathew Wood states: Blue vervains” have very talkative minds, and may even talk out loud to themselves (best combine with agrimony); they are control-freaks, extremely self-critical, responsible, reliable, and loyal.

#9 Milky Oat Tops

  • Take daily as a nourishing tea to soothe anxiety, works well with Stinging nettles.

Along with botanicals, consider addressing these five factors after childbirth.

#1 Your Adrenal health

  • The adrenals are two small glands that sit on top of the kidneys and produce several hormones, among them, cortisol.
  • When under stress, we produce and release short bursts of cortisol into the bloodstream.
    • The adrenal fatigue theory suggests that prolonged exposure to stress could drain the adrenals leading to a low cortisol state.
    • The adrenal depletion would cause brain fog, low energy, depressive mood, salt, and sweet cravings, lightheadedness, and other vague symptoms.

Take action>>One thing you can do is integrate an adaptogen into your diet to soothe your adrenal health.

#2 Check your Vitamin Levels

  • Women struggling with anxiety and depression are often low in Vitamin D., Magnesium, and B vitamins; especially after childbirth or long periods of stress!

#3 Check your Gut health

#4 Are you Sleep deprived?

Sleep is the #1 thing to restore to improve your health.

Learn how to stop insomnia here: https://taragregorio.com/postpartum-insomnia-remedies/

Conclusion

I understand, it’s stressful to be raising children, especially now during Covid-19, but I want you to know there are alternatives to medications you can take whether you are breastfeeding or not.

xo

Tara

References:

  • https://www.hopkinsmedicine.org/health/wellness-and-prevention/the-brain-gut-connection

 

P.S. Wondering which products I love? Check them out below

7 life-changing meditations for postpartum anxiety

7 life-changing meditations for postpartum anxiety

Be honest.

Meditations don’t really work for you.

But… what if you could be more mindful more often? What if you felt like you had more time on your hands? Would you try it?

The truth?

Once I carved out time for daily meditation – my anxiety finally shifted. It’s a non-negotiable. I practice it every day.

But don’t forget… your body loves repetition.

👉Action Step: Try to find 10-minutes a day to practice one of these meditations for at least 30 days.

Then reach out. I’d love to know if you have success!

Let’s get started.

#1 Gabrielle Bernstein- Cord-cutting meditation

This was the first shift I ever experienced. This meditation is included in her online membership or you can pay $4 for this transformation. Practice it daily when you want to complete a ‘necessary ending’, something that is not serving you.


#2 Manifesting Meditation


#3 Mary Kate is my go-to girl for removing any money blocks! We all have them. Clear your thoughts about money and step into the Present Momma you crave to be.

#4 Morning Meditation: Practice this daily for miracles


#5 Have you tried hypnosis? The Mindful movement meditations are amazing. These are my favorites.

#6 If you’re sleep-deprived and feeling tired and wired.. .try yoga Nidra before bed or if you get woken up and cannot fall asleep.

#7 My favorite affirmations, I repeat daily


Give yourself 30-days to try these meditations. Then take time to journal afterward.

Could this work for you? Let me know below. 👇

Warmly~

Tara

 

The secret remedies to overcome postpartum anxiety naturally

The secret remedies to overcome postpartum anxiety naturally

Admit it.

You’re frustrated and distracted by your anxiety attacks.

Wouldn’t it be great..

  • If you didn’t have to worry your anxiety would get worse?
  • If you didn’t have to worry, that your children would get this?
  • if you didn’t have anxiety before your period, each and every month?

Picture this.

Knowing exactly how to soothe your anxiety and so you can manage it every day. So you can sleep better and not worry so much.

Let me show you how I’ve overcome anxiety with natural remedies.

But hang on… don’t forget to always check with your doctor before adding any new supplements to your diet. And if you’re taking medications, book a health consultation to double-check there are no herb-drug interactions.

Approximately 6% of pregnant women and 10% of postpartum women develop anxiety. Sometimes they experience anxiety alone, and sometimes they experience it in addition to depression.

Want to get started?

In this post, I’ll share how you can overcome postpartum anxiety with natural remedies.


What does postpartum anxiety feel like

Postpartum anxiety feels like a cloud hanging over your head. There are waves of irritation and you may have a panic attack once in a while, due to this anxiety.

More commonly, moms may say they have …

  • constant worry about their children or others
  • they need to move or work and keep busy
  • they may get sick more often
  • they also have PMS and #pmsrage
  • they’re not mentally there and crave to be more present with their family

Why does postpartum anxiety happen

There could be many reasons postpartum anxiety happens. As a women’s herbal educator, I help moms identify why this is happening and how to fix it.

Here are some of the reasons postpartum anxiety happens:
  • Low vitamins; particularly Vitamin D, Vitamin A, Iron, Vitamin B12 & DHA
  • Lack of sleep
  • Inflammation in your gut; specifically gut dysbiosis ² Gut-brain axis
  • Your hormones. Are you in peri-menopause or have too much estrogen in your diet?
  • Your thyroid is off – hypo or hyperthyroid
  • Your nervous system is overreacting due to stress
  • Your body is not healed postpartum
  • Post-traumatic stress; unresolved anger from past events

 

Want to know the fast, simple, effective way to overcome postpartum anxiety without medication? Grab this freebie 👇

5 Steps to reduce postpartum anxiety

#1 Identify your triggers

Often alcohol, caffeine, and sometimes foods {gluten & dairy} can trigger a panic attack. We all know you don’t sleep well even with just one glass of wine! Write down when you get anxiety and what happen the night before.

👉Action step: Take the Gut Health questionnaire to see if you have gut dysbiosis. Then reach out for a health consultation to help you heal your gut.

#2 Get outside!

Connect with nature again. Raising little people often gets us stuck inside for long periods of time. Raising twins, I rarely left the house for the first two years. I was too busy cooking, cleaning, working and caring for them. Commit to taking a walk or asking someone to watch your little one so you can get outside – even if it’s winter.

#3 Have your vitamin levels checked

Women are often very depleted during the postpartum time period. Birth is one of the biggest events of your life, yet there is so little attention paid to mom after childbirth. It’s insane!

Have your doctor check:

  • your thyroid
  • Vitamins D, B12, iron & DHA
  • consider testing for food sensitivities

#4 Integrate botanicals

Adaptogens and nervines can help soothe your anxiety.

Consider integrating:

  • Ashwagandha tincture for a daily
  • Motherwort tincture for acute panic attacks
  • Chamomile tea to ease evening anxiety
  • Lemon Balm tea, combined with Chamomile & Milky oat tops for a yummy evening tea
  • Milky oat tops tea
  • Stinging nettles tea
  • Passionflower tincture
  • Kava Kave tincture for acute panic attacks
  • St. Johns Wort tincture for depression & anxiety {caution use with SSRI’s}

👉Action step: Download my freebie to learn the herbs that are safe to use when you are breastfeeding.

 

 

#5 Tap into your creative side

What are you going to do with this one life?

Have you ever wondered if you have anxiety because you are suppressing something? That you want to say something or do something, you’re not doing?

👉Action step: Write it down. Write down your hopes, your dreams, your anger and then let it go.

Conclusion

You can overcome postpartum anxiety when you tap into the root cause. Vitamin levels, stress, gut health, and meditation can have a profound effect on your health.

What has worked for you? I’d love to know. Comment below.

 


References

  • ¹ https://www.postpartum.net/learn-more/anxiety-during-pregnancy-postpartum/
  • ² https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5641835/

 

How to use ayurveda to reduce postpartum anxiety

How to use ayurveda to reduce postpartum anxiety

Be honest.. you wish you could feel more rested and less agitated each day!

What if you could feel calm and carefree; even when the house is a mess? and the dishes are overflowing!

Think about this for a moment, if you had a soothing daily routine to follow – would your body feel better?

  • Our body craves routine and it craves to be oiled! Yes, oiled.
  • And.. women who have anxiety tend to be more of the Vata dosha body type in Ayurvedic medicine.
  • This body type tends to be drier and has more constipation.

Does that sound like you?

Think of this routine, like a warm bubbly bath to soothe your body tension. Choose 1 or all 9 steps to bring greater comfort to your body.

What is Dinacharya?

It’s the Ayurvedic daily routine, or Dinacharya, that soothes and nourishes your body. It should take just about 10-20 minutes every morning (not including the exercise portion) to master.

And… you can always choose one or all nine steps when you begin to have more time.

Wondering how you can overcome anxiety naturally – without medication? Grab this freebie to learn how 👇

What’s an ideal Ayurvedic morning routine to stop anxiety?

Try these 9 simple steps to soothe your nervous system most days of the week.

  • Step #1
    • Wake up at the same time every day – kids will help with this!
  • Step #2
    • Scrape your tongue 10-12x to remove bacteria
      • You can buy a fancy tongue scraper or use the back of a spoon.
      • Pro tip: I often glance at my tongue to determine my health – your tongue is a reflection of your digestion. If it has a thick coating, it may be time to address your gut health!
  • Step #3
  • Step #4
    • Drink warm water with lemon.
    • Squeeze half a fresh lemon into the water; you can add 1 tsp. of fresh ground, ginger to aid digestion. I LOVE, LOVE ginger people!
    • Warm water cleanses and awakens the digestive tract, encouraging a healthy bowel movement daily.
  • Step #5
    • Nature calls…going to the bathroom upon waking will help clear your digestive system. A healthy “motion” will have a soft brown log quality, little odor, and will be well-formed (like a banana).
    • If you’re constipated, consider waiting to eat and chug coffee before you go!
      • Undigested food, foul smell, mucus, blood, excessive dryness or “pellet-like” quality, as well as “sinkage”, indicates a digestive imbalance.
    • Altering diet, lifestyle, and using herbs will help better this.
    • Follow these tips to help you reduce constipation: https://taragregorio.com/10-ways-to-reduce-constipation/
  • Step #6
    • Wash your eyes with rose water
    • Rosewater helps soothe red eyes from too much computer work or just two hours of sleep!
  • Step #7
    • Self-Massage (or Abhyanga) is one of our best practices for soothing your nerves and feeling ageless.
    • To practice, massage your skin daily using a high-quality organic oil such as sesame, sunflower, or coconut oil.
    • Warm the oil in your hands, then rub down, making sure not to skip any parts. Let the oil soak in for at least 20 minutes and then shower or leave it on overnight!
    • My favorite Ayurvedic oil can be found here: https://kit.co/tarajgregorio/ayurveda
  • Step #8
    • Nasya, or nasal lubrication, can help soothe the nasal passages, particularly in dry months.
      • Take 1 tsp. of nasal oil on your ring finger, insert it into your nostril, and massage.
  • Step #9
    • Self-practice of meditation or yoga.
    • Begin your day with something you love! Choose an exercise routine you enjoy and stick with it daily.
  • Don’t forget your diet
    • Consider eating warm, cooked foods during the day to improve digestive fire. Eat your most substantial meal at lunch, and try to eat without distractions. 😜

What is the best evening routine for moms?

  • Skip the Netflix, and go to bed at the same time every night.
  • Ask your partner to take the kids or put a movie in to take a warm bath – adding oil to the tub! {watch out it gets slippery)
  • Enjoy a warm cup of milk with nutmeg, cardamom, and a little honey.
  • Take Triphala with warm water, 1 hour before sleep. Triphala, an Ayurvedic herb can help reduce constipation and enhance your sleep.
  • Feeling constipated? Take Triphala before bed. This is the one I love. https://kit.co/tarajgregorio/ayurveda
  • Get to bed before 10:00 pm, as your body, renews itself between 10-2:00 am.

Warmly~ Tara

P.S. Shop all my favorite ayurvedic products here

 

Certified women’s herbal educator, Tara Gregorio is helping moms around the world reduce medications with herbs & homeopathy. Learn more about Tara here: https://taragregorio.com/
5 Natural remedies to reduce postpartum panic attacks

5 Natural remedies to reduce postpartum panic attacks

Are you wondering why you’re experiencing panic attacks?

It’s common that it happens after childbirth due to hormones, insomnia, and low vitamin levels.

But, have you ever wondered if you can “fix” it without medications?

First, what are the most common symptoms of postpartum anxiety?

Panic Attack Symptoms

  • sweating
  • shaking
  • shortness of breath
  • “digestive issues”
  • feelings of choking
  • chest pain
  • feel like your falling
  • and a fear of dying

What if panic attacks could be prevented?

  • Think about this for a moment.
  • If you’ve had a panic attack, you’re probably wondering what can I do about it? Especially if you’re breastfeeding.

 

In this post, I’m going to share my favorite herbal remedies to reduce panic attacks.

Natural Treatment for Panic Attacks

Adaptogens for Stress

postpartumdepression

1. Ashwagandha (withania somnifera)

This is the first adaptogen I turned to when I was feeling overwhelmed and exhausted, and it’s still a personal favorite. Ashwagandha is “known to give you the strength and stamina of a stallion”, but still gentle enough for anyone coping with anxiety. When taken regularly, it can ease anxiety and improve sleep.

My favorite way to take Ashwagandha is with a tincture. Here is one I like> Ashwagandha tincture.

Some moms prefer the supplement or powder. Try to find a high-quality supplement from a company you trust.

Additionally, you’ll want to add herbal nervines to your diet.

Nervines for anxiety

2. Motherwort (leonurus cardiaca)

From motherhood to menopause, Motherwort is a true gift for women. It shouldn’t be used during pregnancy but should be your first go-to herb after birth. Motherwort’s calming qualities can help with everything from heart palpitations to extreme anxiety.

Taking motherwort throughout the day can release tension and reduce panic attacks, and it’s a great solution for falling back to sleep if you wake up frequently during the night. This is my go-to remedy for heart palpitations.

Motherwort has a bitter taste, so I find it’s best taken as a tincture. Follow the directions on the label for your dosing. I like this one.

3. Passionflower (pasque flower)

Calm a restless mind, reduce tension headaches, painful periods, and insomnia with passionflower. Cooling to the body and tasty enough to add it to your nightly tea or take in a tincture dropper for ease and efficiency.

Herb Pharm Anxiety Soother: combines Kava, Passionflower, and other botanicals to boost your mood and reduce anxiety. Not to be taken while breastfeeding.

4. Skullcap (Scutelleria laterifolia)

Use Skullcap in cases of stress, anxiety, or tension to promote well-being and induce relaxation. You can use the loose leaf and add it to your Chamomile tea at night or combine this tincture with a Valerian tincture and take it nightly to reduce panic attacks and induce sleep.

Dosing: Take 2-4 ml of the tincture 3x day for severe anxiety.

Adaptogen Combinations for Stress

Herb Pharms Good Mood tincture combines Ashwagandha and Skullcap and would be appropriate to take during the day to soothe your stress.

5. Valerian (Valeriana officinalis)

Known as nature’s natural sedative, Valerian calms the nervous system and reduces stress throughout the body. Take it at night around 7-8 pm to help induce sleep and skip it during the day.

Some people do experience nightmares with valerian, so you may want to take it as a blended tincture.

Benefits of valerian?

  • Valerian can also reduce cramps and pains associated with your period.
  • Aid sleep.
  • Calm the nervous system.

This is a bitter herb so it’s best to take it as a tincture.

  • Keep in mind, you should work with a seasoned herbalist if you’re breastfeeding.
  • Dosing: Take 2-4 ml of the tincture at night or 2-3x day for serious panic attacks. I like this one.

Ready to learn more? Watch this video 👇

Have questions? Comment below.

Warmly~

Tara

Is P.S. Ready to finally overcome anxiety? Grab my FREE Checklist to get started.

 

Certified women’s herbal educator, Tara Gregorio is helping moms around the world reduce medications with herbs & homeopathy. Learn more about Tara here: https://taragregorio.com/
My title