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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.
How I healed postpartum anxiety by addressing my gut health

How I healed postpartum anxiety by addressing my gut health

I know what you’re thinking.

How can you reduce anxiety by addressing your gut health?

Is it true?

Let me know….do any of these symptoms sound familiar?
  • bloating
  • pain when eating gluten or dairy
  • skin eruptions
  • exhaustion
  • seasonal allergies
  • recurring yeast infections
  • achy joints and muscles
  • eczema

Imagine ….

  • ….what if would be like to not have to worry about your digestion so much
  • …to feel at ease, when you eat out or at your mother-in-laws
  • …to not have to bring your own food to parties
  • The interesting part?

We are never taught how to heal our bodies after having children.

So, what’s the answer? The 4R approach.

First… click below for your FREE gut health questionnaire to learn what is going on with your digestion 👇

Click here to subscribe

 

What is the 4R approach?

This method addresses the underlying causes of gut imbalances and restores harmony, helping to alleviate symptoms and maybe even disease.

The program suggests you: Remove> Reinoculate> Repair> Reintroduce

healing stomach lining

How do you heal your gut?

  • Remove all triggers: i.e. all allergens and cross reactors like gluten and dairy.
  • Get off medications (with Dr.’s approval and replace them with natural remedies ).
  • Reduce your stress with meditation, exercise, and botanicals.
  • Heal your gut lining with the 4R approach below.

1. Remove

Take out what ails you.

The top allergens are:

  • wheat
  • corn
  • eggs
  • dairy
  • peanuts
  • soybeans.

Add in whole grains (like quinoa and rice), organic vegetables, fruit, and healthy fats.

  • Remove allergens for 4-6 weeks {or it may take up to a year to heal your gut if you have an auto-immune disease}
  • Encourage whole, organic foods
  • Consider shopping the perimeter of the grocery store

2. Replace

#1 After 2-4 weeks on the Elimination diet..

#2 Add in bitters

  • I like Urban Moonshine Bitters
    • This will trigger the digestive system to produce digestive enzymes, secrete bile and balance HCI levels in the stomach.
    • Take bitters 10-15 minutes before your meal.
    • If you have a lot of nausea with meals or when you take supplements, you might also need some additional stomach acid in the form of a supplement called Betaine HCl, or try 1 Tbs. of apple cider vinegar in water with your meals. {click on links above to see the companies I love}

3. Reinoculate

Wait 2 weeks on the elimination diet or up to 6 weeks before adding in a probiotic.

Adding in a probiotic can give you gas and bloating if you do not remove the allergens first.

  • Add a good quality probiotic to restore your gut flora. I like Klair probiotics.
  • You want it to have a minimum of 5 billion CFU in each dose, and a good range of Lactobacillus and Bifidobacteria species.
  • Fermented foods such as miso, sauerkraut, and kimchee can also be a helpful advantage to your gut, add it into your diet 3-4x week. Although very delicious, kombucha can be high in sugar so consider using it sparingly.

4. Repair

Include the following supplement for 6-weeks or more to repair your gut.

The following supplements can be taken for up to 6 months to help to heal the intestinal lining:

  • Tumeric- I personally like to take turmeric in a blended tincture like Adrena nourish
  • Aloe vera
  • Marshmallow root powder
  • DGL licorice (aloe and licorice are not for internal use during pregnancy; these are fine for children) are some of the most effective herbs for healing the gut lining.
    • They are best taken in capsule or extract form, though turmeric can also be added to foods.
      • Do you get heartburn?
        • DGL or diglyceride licorice is a great alternative to tums and does not raise your blood pressure. DGL licorice is available as chewable lozenges and thus may be the simplest one to give to kids.
        • Klair labs has one here or Pure encapsulation combines aloe, slippery elm, and marshmallow root together!
  • Zinc: 5-10 mg/day for children 4-7 years, 10-20 mg/day for children to age 12, 25-40 mg/day for older children and adults.
  • An antioxidant supplement
    • Look for one containing vitamins A and carotenoids, C, E, and selenium.
    • These are often found in a multivitamin.
    • Pregnant women should get these from their prenatal vitamin only.

Conclusion

If you scored high on the gut health questionnaire, these herbal supplements will help you heal your gut and reduce unwanted digestive issues, along with healing anxiety. Elimination diets alone will not work unless you add in the gut-healing remedies.

Have questions? Send me an email or book a women’s health consultation.

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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/
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