Brenda Life can sometimes feel like it demands more of us every day. Between the nonstop buzz of our phones, endless to-do lists, and just the general busyness of everything, it’s easy to feel overwhelmed and anxious. This is when we need to take a step back and apply simple solutions to help restore our balance and peace. Herbs and meditation have been trusted for centuries to help with anxiety, and the great thing is, they’re super easy to fit into even the busiest modern life. Let’s look at some of the most effective herbs for calming the nervous system and how a simple meditation practice can offer a reprieve from being overwhelmed.
The Power of Herbs for Anxiety
Herbs have been a go-to for ages to help ease tension, relax, and bring on a sense of calm. When you use them mindfully, they can be a gentle but super effective way to tackle anxiety. My go-to when I’m feeling anxious is Milky oats, also known as Avena sativa.
Milky Oats: A Soothing Nervine
Milky oats, the fresh tops of the oat plant, harvested in their “milky” stage, are a gift from nature perfect for our nervous systems. Classified as a nervine, this herb works directly on the nervous system to nourish and rebuild frayed nerves. Some other qualities of Avena sativa are tonic, endocrine restorative, relaxant, and nutritive. This means it helps to restore your endocrine system (hormones) and gives nutrients to your body. Stress can be increased when your body doesn’t have the nutrients it needs to function properly.
Herbal medicine isn’t about a quick fix. Milky oats are gentle, and they soothe and strengthen over time. They are especially helpful if you’re dealing with chronic stress or burnout. Many of us experience stress daily, and over time, this can leave us feeling frazzled, worn out, and more prone to anxiety. Milky oats works slowly to restore the nervous system, helping to increase resilience to stress and create a buffer against the anxiety that can come when life is just too much.
A cup of oat straw tea or a tincture made from Milky oats is an easy addition to your daily routine. My experience using it with many clients has been quite remarkable. They often notice a difference within days, and over time find they are more relaxed and less likely to feel overwhelmed.
Reishi: The Mushroom of Immortality
Reishi, also known as Ganoderma lucidum, is often called the “Mushroom of Immortality” in traditional Chinese medicine. While it’s been used for centuries to promote longevity, what makes Reishi stand out today is how well it handles anxiety and stress, especially in our fast-paced lives. As an adaptogen, it helps your body find balance when dealing with stress.
Reishi works its magic by calming both the mind and body, which leads to deeper relaxation and better sleep—two key things when you’re trying to manage anxiety. It also supports the immune system, which can take a hit when you’re stressed out. But don’t worry, Reishi won’t leave you feeling sedated or numb. Instead, it gently brings a sense of calm while helping your body bounce back from stress naturally.
You can find Reishi in powder, tincture, or capsule form, whatever works best for you. One of the easiest ways to work it into your day is by stirring some Reishi powder into your tea or coffee—it’s that simple. Over time, you’ll probably notice that stress doesn’t get to you as much, and you start feeling a lot more balanced.
Ashwagandha: The Stress Reliever
Withania somnifera or Ashwagandha is another adaptogen that’s well-known for calming the nervous system while still giving you a nice boost of energy. It’s a pretty unique herb because it helps with both relaxation and building resilience. If anxiety has you feeling constantly on edge or close to burnout, Ashwagandha can help bring things back into balance.
In Ayurvedic medicine, it’s been used for ages to help the body handle stress and lower cortisol levels (the stress hormone). It’s also great for supporting the adrenal glands, which control your fight-or-flight response. Ashwagandha helps keep you from getting stuck in stress mode, which can happen a lot with anxiety.
You can mix Ashwagandha powder into warm milk or tea, or go for capsules or tinctures if that’s easier. With regular use, it helps you feel more grounded and calm, making it a lot easier to handle life’s ups and downs.
Meditation: Simple and Effective
While herbs are a beautiful way to support the body in times of stress, meditation offers a direct way to calm the mind. The great news is, meditation doesn’t have to be complicated. Some of the best results come from the simplest practice—just sitting quietly and breathing.
Meditation in Its Simplest Form
When we hear the word “meditation,” it’s easy to think of complex techniques or envision someone sitting cross-legged for hours. But at its heart, meditation is simply about being present. You don’t need to be a master meditator to benefit from it. The act of sitting down, closing your eyes, and focusing on your breath can be enough to bring your nervous system back into balance.
Even five minutes a day can make a significant difference. Here’s how to get started:
- Find a Quiet Spot: Sit comfortably in a place where you won’t be disturbed. It doesn’t need to be anywhere special—just somewhere you can relax.
- Focus on Your Breath: Close your eyes and bring your attention to your breathing. Inhale slowly through your nose, letting your belly expand, and exhale through your mouth.
- Let Go of Thoughts: Your mind will likely wander—that’s completely normal. Each time it does, gently bring your focus back to your breath.
- Keep It Short: Set a timer for five to ten minutes. You don’t need to meditate for long periods to see benefits. The key is consistency.
How Meditation Helps with Anxiety
When you meditate, it helps your nervous system switch gears from fight-or-flight mode (the part that kicks in when you’re stressed) to rest-and-digest mode (the one that helps you relax). This shift lowers your cortisol levels, loosens up tight muscles, and slows down your heart rate, which all adds up to feeling a lot calmer. Over time, meditation can retrain your brain to handle stress differently, making you less reactive to anxiety triggers and more resilient overall.
I’ve been meditating for many years now and can attest to the power of a simple practice. Now I just need to take a moment wherever I am to breathe deeply a few times and feel an instant sense of calm. If you train your body and mind over months and years of consistent practice, you can trigger an instant calm response even by settling into your “meditation position.”
A Holistic Approach to Anxiety
Combining herbs and meditation is a great way to take a natural, balanced approach to dealing with anxiety. Herbs like Milky oats, Reishi, and Ashwagandha give your body gentle, nourishing support, while meditation helps calm your mind and gives you space to relax. Adding these practices into your daily routine can help you start finding inner peace and make it easier to handle life’s challenges.
When life gets crazy and seems to move at an ever-faster pace, it’s good to remind yourself that you don’t have to follow suit. Taking just a few minutes for yourself each day can make a huge difference in managing anxiety and getting back your sense of balance.
