11 Proven Herbal Remedies To Relieve Stress & Reduce Anxiety Naturally
Herbal remedies have been in use since ancient times to lower anxiety and manage stress. These herbs are commonly used as teas, aromatherapy oils, and oral supplements to alleviate mental and physical tension. Here are the eleven most widely used and scientifically studied natural remedies for stress and anxiety.
11. Passionflower
Passiflora incarnata, commonly known as passionflower, is a herb that has been traditionally used in herbal preparations to treat insomnia, stress, and anxiety.Passionflower increases the production of gamma-aminobutyric acid (GABA) in the brain, which regulates nerve activity and calms your mind.
This herb contains a flavonoid known as chrysin, which binds to GABA receptors in neurons and relaxes the nervous system, similar to modern anti-anxiety medicines.
10. Chamomile
Chamomile is a widely used herbal remedy that relaxes brain activity.A flavonoid known as Apigenin, found in chamomile, binds to benzodiazepine receptors in the brain.
It produces a gentle sedative effect that calms your nerves, promotes sleep, and relieves anxiety and tension. Compounds in chamomile also fight oxidative stress and heal inflammation caused by long-term stress.
9. Ashwagandha
Ashwagandha has been in use for centuries as part of Ayurvedic medical preparations that increase the body’s ability to cope with stress and tension. This herb actively lowers cortisol production in the body by working on the hypothalamic-pituitary-adrenal (HPA) axis.
Higher cortisol levels are linked to increased restlessness, worry, insomnia, and fatigue. By controlling your body’s cortisol generation, ashwagandha effectively reduces anxiety and stress symptoms.
Ashwagandha also contains a group of compounds known as withanolides that protect the nervous system from stress-based damage and heal past damage.
8. Holy Basil
Holy basil acts as a natural adaptogen, which enhances your body’s ability to deal with emotional, mental, and physical stress. Holy basil increases production of serotonin and dopamine, your body’s feel-good hormones.
This herb has been used since ancient times because of its anti-depressant and anti-anxiety properties that promote a sense of calm in your mind.
7. Valerian
Valerian root has a natural sedative effect that makes you sleep faster and better. Compounds present in valerian influence those neurotransmitters in your brain that control your mood and your sleep patterns.
Valerenic acid and valerenol present in this herb modulate the GABA receptors in your body and lower your mental tension.
6. Kava-Kava Root
Piper methysticum, also known as Kava, is a South Pacific herb that has been used as part of herbal anti-anxiety medicines in Hawaii since ancient times. Kava contains compounds known as kavalactones that increase GABA activity and produce a sense of calmness.
It modulates the reuptake of norepinephrine and dopamine, which improves mood, relaxes muscles, and lowers restlessness. It is important to only use Kava root extract, as using extract from its stems and leaves can cause liver damage.
5. Lavender
Lavandula angustifolia, or Lavender, is one of the most well-researched herbs that is known to reduce restlessness, increase calmness, and provide relief from anxiety. Linalool and linalyl acetate, present in Lavender, inhibit the voltage-gated calcium channels in your nervous system, which creates an overall calming effect in your mind and body.
When the scent of Lavender reaches your brain, it influences your amygdala and hippocampus and uplifts your mood. You can use Lavender in aromatherapy, as an oral supplement, or as a topical cream.
4. Lemon Balm
Lemon balm, botanically known as Melissa officinalis, belongs to the mint family of herbs. It has been used both in traditional and modern medicines to treat mild to moderate anxiety, mental overactivity, and stress-related nervousness.
Rosmarinic acid, present in lemon balm, inhibits the GABA transaminase enzyme and leads your brain into a calm state. Phenolic acids and flavonoids present in this herb have anti-inflammatory properties that heal inflammation caused by stress.
3. Peppermint
As the scent of peppermint oil reaches your brain, it relaxes your breathing. Peppermint triggers the release of natural stress relievers called endorphins. Analgesic properties of peppermint make it an effective natural pain reliever that can relax physical tension in your muscles caused by anxiety and stress.
If peppermint oil is applied to your skin, it can relieve headaches and soothe muscle tension. When consumed orally, peppermint relaxes the smooth muscles in your gut and heals stomach problems caused by stress.
2. Saffron
Crocus sativus, also known as saffron, is an ancient spice that has been in use in both Ayurvedic and Persian medicines for centuries. Saffron increases production of a protein called brain-derived neurotrophic factor (BDNF), which enhances the durability and plasticity of neurons in your brain.
This heals the damage caused to your brain cells by long-term stress and anxiety. Saffron also boosts the creation of compounds like norepinephrine, dopamine, and serotonin in your brain, which promotes emotional balance and regulates mood. This herb can also reduce racing thoughts and restlessness by lowering your cortisol levels.
1. Rhodiola
Rhodiola is a natural adaptogen that improves your mental performance, reduces anxiety, and increases stamina. This herb lowers your stress-hormone cortisol and increases your feel-good hormones, serotonin, dopamine, and norepinephrine.
Rhodiola also has antioxidant, anti-inflammatory, and neuroprotective compounds, which heal damage caused by oxidative stress and protect your nerves from further damage. Multiple medical studies have shown that when used over several weeks, rhodiola can prevent mental burnout, balance your stress response, and treat generalized anxiety disorder.
Bonus: Chasteberry (For PMS Anxiety)
Chasteberry, also known as vitex or monk’s pepper, is a herbal remedy primarily used to treat anxiety and tension caused as part of premenstrual dysphoric disorder (PMDD) and premenstrual syndrome (PMS). This herb contains compounds called diterpenes that reduce the amount of prolactin in the female body and alleviate anxiety and stress symptoms of PMS and PMDD.
Chasteberry contains phytoestrogens that can balance the estrogen-progesterone ratio in women, decrease irritability and sleep disturbances, and help manage mood swings.
Some of these herbs can interact with certain medicines you may be currently on. Or they may not be suited for people with certain medical conditions. It is important to talk to a medical professional before you consume any herbal supplement to heal stress and anxiety.
Make sure to reduce stress-causing foods and increase anti-anxiety foods in your daily diet as part of a holistic approach to naturally healing your system.
