Bud Wise

Easing Anxiety

WORDS BRIGITTE MARS PHOTOS BETHYLOVELIGHT, CHRISTINE KELLER

The word anxiety comes from the Latin angustia, meaning “narrowness, restriction or difficulty.” Anxiety can be a warning of impending pain or potential danger, whether real or imagined, yet making us hyper-aware and alert.

Anxiety can be described as a feeling of fear, loss, hurt, or uneasy anticipation. This overreaction of the autonomic nervous system, where the “flight or fight” mechanism is activated and exaggerated, is usually accompanied by a rush of adrenaline that offers an edge in dealing with an adverse situation or person. There are many causes and variations on how anxiety can affect one.

Many utilize cannabis, whether it be indica strains or strains higher in CBD than THC to be allies in calming anxiety. Not only is cannabis a time-tested ally for many in calming anxiety, but I will also share some other amazing methods to calm your nerves.

Anxiety can be accompanied by clammy hands, fatigue, heart irregularities, trembling, breathing difficulties, muscle tension, nausea, muscle tension, and stomach distress. It can aggravate addictions, eating disorders, digestive distress, and other health concerns. Anxiety can weaken the body’s protective shield, making us vulnerable to outside forces.

Shallow rapid breathing leads to exhaling excess carbon dioxide, which can make one feel light-headed, oxygendeficient, dizzy, numb, tingly, sweaty, and experience chest pain. Breathe deeply and slowly and feed your brain the life force of oxygen that it thrives on and calms anxiety. Exercise is a good way to bring more oxygen into the body. Also powerful and immediate is to take five deep inhalations from each nostril (to open neural pathways) of the anxietyrelieving essential oils of basil, bergamot, cedarwood, chamomile, cypress, geranium, hyssop, jasmine, juniper, lavender, marjoram, melissa, myrrh, neroli, orange, petigrain, rose, rosemary, sandalwood, thyme, or ylang ylang.

Dress warmly in a way that protects the kidneys and adrenals in the lower back region to make you feel empowered. Having adequate clothing for warmth, comfort, or weather changes can help one feel protected and safe.

Keep blood sugar on an even keel instead of a sugar-powered roller coaster. Be wary of coffee, stimulants, asthma meds, decongestants, and antidepressants that can disrupt brain chemistry. MSG (monosodium glutamate) is considered an excitotoxin and can alter brain chemistry adversely. Drug, alcohol abuse, and even eating allergenic foods can trigger anxiety and put your body into panic-alert-overtime.

Eat nutrient-dense grounding foods such as buckwheat, millet, black quinoa, black rice, black sesame seeds, sweet potatoes, and winter squash for serenity.

There are many herbs, including cannabis, that can help calm anxiety.

Ashwaganda (Withania somnifera) relaxes smooth muscles and increases the availability of the neurotransmitter dopamine.

Catnip (Nepeta cataria) relaxes nerves and has analgesic and has sedative properties.

Chamomile (Matricaria recutita) helps restore an exhausted nervous system and has been used to calm anxiety for centuries.

Hops (Humulus lupulus) is in the same family as cannabis and has long been used to calm the spirit and encourage rest.

Kava kava (Piper methysticum) relaxes the muscles without blocking nerve signals.

Lemon balm (Melissa officinalis) helps protect the cerebrum from excess external stimulation.

Oatstraw (Avena fatua, A. sativa) nourishes and strengthens the nervous system.

Passionflower (Passiflora incarnata) is excellent for people that are overworked. It aids concentration and calms the spirit.

Reishi mushroom (Ganoderma lucidum) has long been used by Taoist monks to calm the mind and spirit.

Valerian (Valeriana officinalis) calms anxiety and relaxes the muscles. It does not taste pleasant, so tincture or capsules would be best.

Biofeedback, hypnosis, guided imagery, herbal baths, and sound healing can all be effective therapies to explore in overcoming anxiety. Hypnosis is an altered state of consciousness that can help one make psychological changes, releasing old patterns and habits and stimulates endorphin production.

POSSIBLE JOURNAL TOPICS TO EXPLORE:

Learn what your triggers are. Write about what has triggered the past few anxious episodes. Are there any common denominators such as food, place, theme, a certain person or situation? Make a list of the people and places you typically encounter. Ask which of those feel safe and which don’t. Put a mark on all those that feel threatening and try to limit those situations. Create a safe space for yourself. When attending situations that cause anxiety, go with a friend, avoid sugar and alcohol beforehand.>>

When anxiety occurs, stay put if you can not remove yourself, get comfortable, sit straight, focus on something else and distract yourself. Remember that however panicked you are, this feeling will pass and not harm you. Sit calmly at a table, putting hands firmly on the table, and say “STOP” aloud, keep your body relaxed and knees uncrossed. Say a comforting prayer or sacred chant, mantra, or count backward from 100 by 3s. If possible, putting your bare feet on the ground may have a calming influence. A couple of techniques from the realm of acupressure to calm anxiety include: Gently pressing or rubbing the space between the eyebrows in the center of the forehead (aka “the third eye”) to help calm anxiety. Apply pressure to the center of the left palm with the right hand firmly for one minute (where the middle finger ends). Hold the thumb of one hand with the other as a calming technique. Holding one’s toes, especially the middle toe, helps to bring the energy down from the head and ground it. (Easiest when already barefoot.) If one toe feels tighter or hotter, focus on that one. Keep repeating these steps.

A calcium/magnesium as well as B complex deficiency can contribute to anxiety. The calming B vitamin inositol works as a cell messenger and is found in our spinal cord, brain, and nerves. Lecithin, sunflower seeds, eggs, and avocados are good sources of inositol.

For very anxious people, 100 mg. of inositol are taken each morning. Another supplement to use is GABA (gama amino butyric acid) which helps protect the brain from excitatory messages and feelings of being overwhelmed. 5-HTP (5- hydroxytryptophan) is a precursor to serotonin and is effective against anxiety.

Aspen flower essence is for the person who is fearful and anxious yet doesn’t know why. Mimulus flower essence is for anxiety about things not working out, like money concerns. Agrimony flower essence is for restlessness and inner anxiety. Larch helps relieve persistent low-level anxiety. Rescue Remedy, one of the Bach Flower remedies, is a good emergency tool to have in several convenient places such as a briefcase, desk, purse, and glove compartment and use it when anxiety starts to come on. Two drops under the tongue are all it takes.

The color blue is tranquil and soothing to the spirit. Anxiety is a sign that the affected person still has the strength to struggle. Best wishes in overcoming the angst that makes you anxious!

Brigitte Mars www.brigittemars.com brigittemars@gmail.com Herbalist, Author, University Professor, Psychedelic Sitter, End-of-Life Doula