6 Herbal Remedies for Anxiety Backed by Science

Anxiety affects around 284 million people globally, significantly impacting daily life and mental well-being. While conventional treatments are common, many are turning to natural remedies, particularly herbal options, for relief. Herbal remedies offer a gentle approach to managing anxiety, making them an appealing alternative to medications that are often associated with adverse side effects.

In this article, we’ll explore six powerful herbs that have been scientifically studied for their ability to reduce anxiety and promote a sense of calm.

6 Herbal Remedies for Anxiety

Passionflower

Passionflower is one of the best-known herbs for alleviating anxiety. It contains a natural flavonoid called chrysin, which has been shown to help reduce anxiety by promoting relaxation. Passionflower works by increasing the levels of GABA (gamma-aminobutyric acid) in the brain, a neurotransmitter that calms nervous activity. Studies have shown that passionflower can be as effective as common anti-anxiety medications like oxazepam but without the risk of side effects. 

To use passionflower for anxiety, you can make tea by steeping 1 teaspoon of dried passionflower or using a teabag in hot water for 10 minutes. Drink 1-3 cups per day, depending on your needs. Passionflower can also be taken in supplement form.

Lemon balm

Lemon Balm, a member of the mint family, has a calming effect on the nervous system. It contains rosmarinic acid, which helps to enhance the function of GABA, a neurotransmitter that reduces stress and anxiety. Lemon balm has been shown to ease symptoms of anxiety, insomnia, and restlessness.

One of the simplest ways to enjoy lemon balm is by making lemon balm tea. Steep a teabag or 1 teaspoon of dried lemon balm in hot water for 8-10 minutes. You can drink this tea in the morning or evening for a calming effect. Some studies suggest that taking 600mg of lemon balm extract daily can help significantly reduce anxiety and improve sleep quality.

Ashwagandha

Ashwagandha, an adaptogenic herb used in traditional Ayurvedic medicine, helps the body adapt to stress and promotes balance in the body’s systems. It is particularly effective for reducing anxiety and lowering cortisol levels, which are elevated during times of stress.

The active compounds in ashwagandha, known as withanolides, help regulate the body’s response to stress and promote a sense of calm.

Studies have shown that ashwagandha can significantly reduce anxiety and improve overall well-being. To benefit from this herb, you can take a teaspoon of powder in smoothies or in tea, a few squirts of tincture, or the equivalent of up to 1 gram/1000 mg of the herb in capsule form daily.

Lavender

Lavender is one of the most well-known and widely used herbs for promoting relaxation. The primary active compound in lavender, linalool, has calming and anti-anxiety effects. Lavender has been shown to reduce anxiety symptoms and improve sleep quality, making it an excellent choice for those struggling with stress-related insomnia.

Lavender can be used in various forms, including essential oils, teas, or capsules. Inhaling lavender essential oil has been shown to significantly reduce anxiety and improve mood. You can also add a few drops of lavender oil to a diffuser or bath for a calming effect. Drinking lavender tea is another simple way to experience its benefits.

Valerian root

Valerian root is a famous herb for treating anxiety and promoting relaxation. It contains compounds like valerianic acid that help increase GABA activity in the brain, leading to reduced nervous tension and anxiety.

Valerian root has been found to improve sleep quality and help manage stress, making it particularly useful for individuals who experience anxiety-related insomnia.

Valerian root can be taken in capsules, tinctures, or tea. For tea, steep 1 teaspoon of dried valerian root in hot water for 10-15 minutes. It is generally recommended to take valerian root about 30 minutes before bedtime to help improve sleep quality and reduce anxiety

Chamomile

Last but not least, Chamomile is a mild, calming herb that has been used for centuries to treat a variety of ailments, including anxiety.

The active compound apigenin found in chamomile has been shown to bind to specific receptors in the brain, producing calming effects that help reduce stress and anxiety. 

Chamomile is commonly consumed as a tea, and its soothing effects can be felt after just one cup. To prepare chamomile tea, soak 1-2 tablespoons of dried chamomile flowers in boiling water for 5-10 minutes. You can also take chamomile in supplement form if preferred.

While anxiety is a common issue that many people face, natural remedies like the herbs listed above can offer relief without the side effects associated with prescription medications.

As a precaution, contact your healthcare practitioner before starting any new supplements or herbal therapies. Take extra precautions if you are on medication or have any pre-existing health conditions.

FAQs

1. Which is the best herbal remedy for anxiety?
Every person is different, and different herbs support different people.  That said, the herbs described above, such as lavender, chamomile, passionflower, and ashwagandha are famous for helping many people the world over for thousands of years.

2. What is the 3 3 3 rule for anxiety?
The 3-3-3 rule is a grounding technique:

• Look around and identify three objects you observe.

• Identify 3 sounds you hear.

• Move 3 parts of your body (e.g., fingers, toes, shoulders).

3. What's the best natural remedy for anxiety?
Breathing exercises, mindfulness meditation, and herbal remedies like chamomile tea or lavender hydrosol are excellent natural remedies.

4. How to remove anxiety?
Engage in regular exercise, practice deep breathing, avoid caffeine, maintain a healthy sleep schedule, and consider therapy or natural remedies like the herbs described here.