If you have ever had a panic attack, you don't look forward
to getting another one. The "fight-or flight" response in
your body is involuntarily turned on and your nervous
system signals your adrenal glands to start pumping out
stress hormones to get you ready to either run away or turn
and fight.
Your muscles tense, your heartbeat speeds up, and your
breathing becomes more rapid. You might feel like you are
smothering, get claustrophobic or experience an urgency to
get away. On top of that, you may get hot flashes,
sweating, and/or chills and trembling, plus numbness,
tingling sensations, dizziness, and nausea.
You become overwhelmed by an extreme sense of fear and
impending disaster and you lose your ability to think
calmly and clearly while experiencing a distorted sense of
time and a feeling of unreality.
In the face of a physical threat, accident, or natural
disaster, this type of response is normal and can be
life-saving. But panic attacks that occur unexpectedly in
the presence of normal events can be debilitating. They may
happen with no forewarning, at any time of the day or
night, and last several seconds or more than half an hour.
The triggers for panic attacks are unpredictable. Most
panic attacks are set off by some minor or major stressor.
But panic attacks can also be triggered by changes in
emotions, or as a response to certain drugs, foods,
allergies (including hidden food allergies), hypoglycemia,
and illnesses.
A panic attack is an example of an acute anxiety disorder
and can affect teens to middle-agers and beyond. Women are
reported to experience panic attacks twice as often as men
but some believe that is only because men are more reticent
to report panic attacks.
Recent studies point to a complex set of causes and panic
attacks are regarded as a treatable psychobiological
condition (i.e. having both psychological and biological
causes). Successful resolution of panic attacks requires an
integrated, multi-modality approach.
Even though panic attacks are not a simple condition and
there are no simple answers for their successful
resolution, herbal therapy can be useful as part of an
integrated, multi-modality approach.
When you experience anxiety, your body releases a set of
neurotransmitters called catecholamines, which stimulate
your central nervous system and activate your sympathetic
nervous system. Sometimes your sympathetic nervous system
(the high alert part of your nervous system) can get stuck
in the "on" mode leaving you in an ongoing state of anxiety
- a fertile ground for panic attacks.
A class of herbs called nervines helps to turn off the
sympathetic nervous system by gently facilitating the
functioning of the parasympathetic nervous system – the
part of the nervous system that prompts relaxation -
helping us to wind down and come off "high alert".
It is a good idea to experiment with different anti-anxiety
herbs before you are in a crisis or panic situation. Try
out several herbs in varying doses. Start with a low dose
and increase if needed so that you will know how the herb
affects you and how to use it when you need it.
Some effective herbal nervines to consider using:
Oatstraw (Avena sativa) – the green milky tops of oatstraw
provide a wonderful soothing, nourishing and gentle herb
for frayed and stressed nervous systems. Oatstraw has a
restorative effect on an exhausted nervous system reliably
strengthening the whole nervous system after prolong
stress. Oatstraw has both an immediate effect (useful when
experiencing extreme nervousness and anxiety) and a more
long-term restorative effect. Oatstraw is well tolerated by
even highly sensitive people and is used for nervous
debility, stress, weak nerve and energy force, anxiety,
depression, exhaustion, and general fatigue.
German Chamomile (Matricaria chamomilla/ Matricaria
recutita) – an all time favorite –because it works.
Chamomile tones the nervous system, relaxes your muscles
and calms nervous digestion. It has mild sedating
properties and is not as strong an herbal sedative as
valerian or passionflower. However, chamomile is a great
option for anxiety in children or teens and for anxiety
associated with mild sleep problems. If you are allergic to
ragweed, asters, or chrysanthemums you are better off
choosing another anti-anxiety herb.
Lemon Balm (Melissa officinalis) –has mild sedative
properties and is useful in conditions of nervous agitation
with sleep problems and digestive complaints. Lemon balm is
especially useful for over-anxiety that causes digestive
problems such as nausea, bloating, and colic like pains.
Traditionally lemon balm was used to lift the spirits and
encourage longevity. Lemon balm is a relaxing tonic for
anxiety, restlessness, irritability, and mild depression
and its actions will quiet the racing heart that often
accompanies anxiety. It has mild anti-thyroid effects and
is best avoided by people with hypothyroid problems.
Skullcap (Scutellaria laterifolia) –tonifies and relaxes
the nervous system and is useful for anxiety of all types
especially anxiety and irritability that is hormonally
based such as premenstrual syndrome. It is a sedative
nervine and has mild anti-spasmodic and anti-hypertensive
effects. Skullcap is a great herb to use when your anxiety
is accompanied by a runaway mind that is stuck on worry. It
is tolerated well by most people and has few side effects.
Valerian (Valeriana officinalis) – one of the most well
known anti-anxiety herbs, valerian is a potent herb whose
active ingredients, valepotriates, bind to benzodiazepine
receptors in the brain (similarly to the drug Valium). The
use of valerian does not, however, result in dependence or
the development of tolerance but instead tones the nervous
system.
Valerian can be used to improve the quality of sleep, and
relax both the skeletal and smooth muscles. Valerian should
not be used for those with chronic exhaustion, adrenal
fatigue, thyroid disorders, and depression as it may
increase anxiety, worsen present symptoms, and/or result in
excessive restlessness in these conditions.
Passionflower (Passiflora incarnata) – a strong calming,
anti-spasmodic herb that is useful for severe daytime
anxiety. Passionflower is also the herb of choice for
middle of the night waking terrors, nightmares, and the
onset of sudden anxiety feelings. It acts as a central
nervous system depressant giving a calming, relaxing and
anti-anxiety effect and is specific for anxiety related to
insomnia, muscle tension, restlessness, and nervousness due
to worry, overwork, hysteria, or excessive excitement. If
you are taking an MAO inhibitor, you should avoid taking
passionflower except under supervision.
Stress Relief Tea
Here is a simple herbal tea mixture that I have found
effective in my private practice working with women having
mood and energy problems.
Mix together equal parts of the following dry herbs:
•Oatstraw
•Lemon Balm
•Skullcap
•Nettles
•Orange
•Chamomile
Use 1-2 teaspoons of the mixture and steep covered in 8 oz.
of boiling water for 5-10 minutes.
The use of herbal nervines as part of an integrative
program can help restore a sense of calm and well being,
soothe distress, stabilize a confused and overwhelmed
energy system, and foster clear thinking.
If you are taking anti-anxiety and/or anti-depressant
medications or other medications, have a diagnosed
condition or illness, are pregnant, breastfeeding, elderly
or very young it is important to consult a knowledgeable
health care practitioner before using herbs. A licensed
physician should be consulted for diagnosis and treatment
of any medical conditions.
----------------------------------------------------
Mary Ann Copson is the founder of the Evenstar Mood &
Energy Wellness Center for Women. With Master's Degrees in
Human Development and Psychology and Counseling, Mary Ann
is a Certified Licensed Nutritionist; Certified Holistic
Health Practitioner; Brain Chemistry Profile Clinician; and
a Health, Wellness and Lifestyle Coach. Reconnect to your
physical, emotional, mental, psychological and spiritual
natural rhythms at
http://evenstaronline.com
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