Anxiety is an emotional state that is characterized by feeling apprehension, dread, fear, irritability, restlessness, and worry.
Acute:
- Sudden
- Short term
- Specific triggers
Chronic:
- Persistent
- Long-lasting
- Variable triggers, often difficult to identify
There is hope!
You don’t have to be a prisoner of your anxiety. Let me share my 5 favorite techniques with you, as I sit here sipping on some Lizbeth’s Botanicals Sleepyhead Herbal Tea. While this tea helps with relaxing you so you can get a better night’s sleep, it also has a couple of herbs that help with anxiety (see below). See if you can find the common thread!
Here are my 5 favorite tricks for dealing with my chronic anxiety:
- Breathing. More than anything else, breathing (for me) is the best help. I am someone who tends to hold their breath without realizing it, so practicing mindful breathing is an essential for my Anxiety “toolkit”.
- Close your eyes and breathe in through your nose, slowly, from the belly. Hold for a few seconds. Release slowly, through the mouth.
- Pro-tip 1: Place your tongue against the roof of your mouth when breathing in to help connect the vagus nerve and reset your parasympathetic nervous system. [1]
- Pro-top 2: Make your exhale longer than your inhale to help calm the fight or flight response. (Sometimes called “trapezoid” breathing.)
- Walking. Taking a gentle walk – outside, if possible – will help soothe the nerves and calm the soul. If you can’t get outside, walk around inside. Even going up and down stairs can help you re-set and feel calmer and more focused. Remember, exercise helps promote endorphins. Endorphins make you happy. Being happy counteracts the anxiety.
- Herbal tea. As an herbalist, I almost always have something on hand to help deal with anything that comes up. I say “almost,” because there are some things that require more than sipping a cup of tea or taking a tincture!
- Herbs that are known to have a soothing and calming effect include [2]:
- Catnip (Nepeta cataria) – nervine
- Chamomile (Matricaria recutita) – antidepressant, nervine, sedative
- Lavender (Lavandula angustifolia) – antidepressant, nervine, sedative
- Lemon balm (Melissa officinalis) – antidepressant, nervine, sedative
- Linden blossom (Tilia spp) – nervine, sedative
- Motherwort (Leonurus cardiaca) – anti-anxiety, nervine
- Passionflower (Passiflora incarnata) – anti-anxiety, antidepressant, sedative
- Skullcap (Scutellaria lateriflora) – nervine, sedative
- Four of my favorite Lizbeth’s Botanicals herbal tea blends that may help calm you:
- Auntie-Angst (lemon balm, linden blossom, passionflower)
- Catnap (catnip, lavender, lemon balm)
- Sleepyhead (Catnip, chamomile, spearmint, passionflower)
- Tum-ease (Catnip, lemon balm, spearmint)
- Pro-tip: Do your own research! These aren’t the only herbs that can be helpful with anxiety issues. You also want to make sure they don’t interact or interfere with any medications you are taking. Always speak with your doctor!
- Nature. Get out in nature as much as possible. You don’t have to go survival camping to gain benefits. Just a short 5 minutes outside simply breathing the fresh air can have a huge impact.
- Go barefoot, when you can, to ground yourself in the earth.
- Take a walk in the forest – Forest Bathing (Shinrin yoku) has science-backed benefits! [3]
- Hug a tree. And don’t be surprised if you feel them hug you back! [4]
- Pro-tip: If you can’t get out into nature, listen to nature sounds. YouTube has a lot of options for this, including some with gentle music. These are great for meditation, too!
- Growing a garden, whether in the ground, or container gardening, getting your hands into the soil can help you relax and refocus your energy to something productive instead of on your anxiety.
- Pro-tip: Indoor plants. Growing indoor plants can also offer a touch of nature when you need it. Simply caring for plants can help you refocus and reduce symptoms of anxiety.
When anxiety disconnects you from yourself and the world around you, nature can be a powerful guide back to balance. Earthworking: The Sacred Path is more than just a workshop—it’s an invitation to reconnect with the land, your energy, and your inner wisdom. Join me for a free sneak peek on April 22nd and explore how Earthworking can bring grounding, clarity, and deep healing into your life.
Come see what all the fuss is about on April 22nd, 1pm (ET). Pre-register to make sure you get the replay if you can’t make it live.
- Meditation. Whatever style of meditation (prayer, etc) you prefer, try and make it part of your daily routine. I know it sounds cliché, but meditation has science-backed benefits for many things, anxiety included.
- Meditation can help with: [5]
- Improving breathing
- Reducing stress
- Improving sleep
- Lesson negativity
- Improve patience
- Decrease blood pressure
- Many of these issues contribute to chronic anxiety. As meditation improves them, often anxiety symptoms will also improve.
- Different types of meditation include:
- Breathing (mindful)
- Prayer (spiritual)
- Walking (movement)
- Guided
- Visualization
- Zazen
- Pro-tip: Even a repetitive chore (such as doing dishes or sweeping the floor) can be a form of meditation, especially good for when you need to be present.
The most important thing to remember is that we are each unique, and what works for one person may not work for someone else. Try different things to see what works best for you.
For those wanting more guidance, resources, and help, consider booking a session or class with me!
If anxiety has been weighing you down, finding moments of stillness can make all the difference. My Tea & Tranquility 1:1 Session is designed to help you reset—blending Reiki, intuitive guidance, and a custom herbal tea to support your energy and bring a sense of calm. It’s a gentle, nurturing way to reconnect with yourself and find relief.
Anxiety often shows up when we’re facing change—especially when it involves breaking old patterns. If fear has been holding you back, my 30 Days to Powerful Change class offers a guided journey to help you shift limiting beliefs, reframe fears, and move forward with clarity. Through journaling and meditation, you’ll gain the tools to create lasting transformation—one step at a time.
Disclaimer: This information is for educational purposes only, and is not meant to diagnose, prevent, prescribe for, or cure any illness or disease. Please speak with your licensed medical professional about any questions you may have, and before you start any herbal protocols (especially if you are currently on any medication). Lizbeth’s Botanicals LLC is not responsible for the use or misuse of any information contained herein.
References:
[1] Burns OMD, Christina, Hold Your Tongue!
(https://naturnalife.com/hold-your-tongue/
[2] Annie’s Remedy (https://www.anniesremedy.com/chart.php)
[3] Qing Li, Effects of forest environment (Shinrin-yoku/Forest bathing) on health promotion and disease prevention —the Establishment of “Forest Medicine” (https://pmc.ncbi.nlm.nih.gov/articles/PMC9665958/#:~:text=Shinrin%2Dyoku%20is%20translated%20into,%2C%20or%20hiking%2C%20or%20jogging)
[4] Murali, Dr. K Jayanth, Mind-Blowing Benefits of Tree-Hugging
(https://www.jayanthmurali.com/blog/2022/06/16/mind-blowing-benefits-of-tree-hugging/)
[5] Mayo Clinic, Meditation: A simple, fast way to reduce stress.
(https://www.mayoclinic.org/tests-procedures/meditation/in-depth/meditation/art-20045858_
