What is best herbal remedy for anxiety? The top 9 herbs are Ashwagandha, Chamomile, Valerian, Lavender, Galphimia glauca, Passionflower, Kava kava, and Cannabidiol. Anxiety is a common and natural emotion that everyone experiences from time to time. It can help us cope with stressful situations, such as preparing for an exam, giving a presentation, or facing a challenge. However, when anxiety becomes overwhelming, persistent, or irrational, it can interfere with our daily functioning and well-being. This is when anxiety becomes a disorder that needs treatment.
According to the National Institute of Mental Health, anxiety disorders affect over 18% of people in the United States every year. Anxiety disorders can cause symptoms such as nervousness, fear, worry, panic, racing heart, sweating, trembling, shortness of breath, chest pain, nausea, dizziness, and more. These symptoms can have a negative impact on your quality of life, relationships, work, and health.
If you are suffering from anxiety, you may be wondering what is best herbal remedy for anxiety. While there are many conventional treatments available for anxiety disorders, such as psychotherapy and medication, some people may prefer natural alternatives that have fewer side effects and are more affordable. In fact, research suggests that several herbal supplements may be helpful in managing anxiety, though more research is needed.
In this article, we will explore some of the most popular research-backed herbs for anxiety relief, as well as other treatment options to consider. We will also discuss the safety considerations and how herbs for anxiety work. By the end of this article, you will have a better understanding of what is best herbal remedy for anxiety for your specific needs and preferences.
Understanding Anxiety And What Is Best Herbal Remedy For Anxiety
Anxiety is caused by a complex interaction of genetic and environmental factors, such as trauma, stress in childhood, or frequent negative or stressful life events. A family history of mental health conditions or anxiety can also increase your risk. Anxiety can also be triggered by certain physical or mental health problems, such as thyroid disorders, heart disease, diabetes, asthma, depression, or substance abuse.
Anxiety can affect your body in different ways. It can activate your sympathetic nervous system, which is responsible for the fight-or-flight response. This response prepares your body to deal with a perceived threat by increasing your heart rate, blood pressure, breathing rate, muscle tension, and adrenaline levels. While this response can be helpful in short-term situations, it can be harmful if it persists for too long or occurs too frequently.
Affecting The Brain
Anxiety can also affect your brain by altering the levels of neurotransmitters, which are chemical messengers that regulate your mood, cognition, memory, and behavior. Some of the neurotransmitters involved in anxiety are serotonin, dopamine, norepinephrine, gamma-aminobutyric acid (GABA), and glutamate. These neurotransmitters can either increase or decrease your anxiety levels depending on their balance and activity.
Anxiety can also affect your hormones by stimulating the hypothalamic-pituitary-adrenal (HPA) axis. This axis is a network of glands that controls your stress response by producing cortisol and other hormones. Cortisol is a hormone that helps your body cope with stress by increasing your blood sugar levels and suppressing your immune system. However, too much cortisol can have negative effects on your health by causing inflammation, weight gain, insomnia, depression, and more.
Natural remedies for anxiety aim to restore the balance and harmony of your body and mind by using herbs and herbal supplements that have calming, relaxing, or mood-enhancing properties. Some of these herbs may work by affecting neurotransmitters, hormones, inflammation, or the nervous system in different ways. Some studies suggest that these herbs may have beneficial effects on anxiety, depression, stress, insomnia, and mood disorders. However, the quality and quantity of the evidence are limited and more research is needed.
Top 9 Herbs for Anxiety Relief – What Is Best Herbal Remedy For Anxiety
There are many herbs that have been used for centuries to help relieve anxiety symptoms and promote relaxation. So what is best herbal remedy for anxiety? Some of the most popular and well-studied ones are:
Ashwagandha – ADAPTOGENIC – Get Yours Here.
Ashwagandha (Withania somnifera) is an adaptogenic herb that has been used in Ayurvedic medicine for thousands of years. Adaptogens are substances that help your body adapt to stress and maintain homeostasis. Ashwagandha has been shown to reduce cortisol levels, improve mental performance, enhance memory, and lower anxiety and depression symptoms in several clinical trials. Ashwagandha may work by modulating the HPA axis, increasing GABA activity, and reducing inflammation.
Organic Chamomile – Get It Here
Matricaria recutita aka chamomile is a flowering plant that has been used as a herbal tea for its soothing and calming effects. Chamomile contains flavonoids and terpenoids that have anti-inflammatory and antioxidant properties. Chamomile has been found to reduce anxiety and depression symptoms in several studies, especially in people with generalized anxiety disorder (GAD) or mild to moderate depression. Matricaria recutita may work by binding to GABA receptors, inhibiting monoamine oxidase (MAO), and modulating serotonin and dopamine levels.
Valerian Root – Get Yours Here.
Valeriana officinalis aka Valerian is a perennial plant that has been used as a natural sedative and sleep aid for centuries. Valerian contains valerenic acid and other compounds that have anxiolytic and hypnotic effects. It has been shown that valerian improve sleep quality, reduce anxiety, and lower blood pressure in several studies. I wrote a whole article about it on how valerian may work by increasing GABA levels, inhibiting adenosine reuptake, and modulating serotonin and norepinephrine levels.
Organic Lavender – Get It Here
Lavandula angustifolia aka Lavender is a fragrant herb that has been used for its relaxing and soothing properties. Lavender contains linalool and linalyl acetate that have anti-inflammatory and neuroprotective effects. I found that lavender reduce anxiety, depression, and insomnia in several studies, especially when used as an essential oil or aromatherapy. Lavender may work by activating GABA receptors, inhibiting glutamate receptors, and modulating serotonin and dopamine levels.
Galphimia glauca – Galphimia Glauca 30C – Get Yours Here
Galphimia glauca is a shrub that grows in Mexico and Central America. It has been used as a traditional remedy for anxiety and insomnia. Galphimia glauca contains galphimine B and other compounds that have antianxiety and antidepressant effects. It have been shown that Galphimia glauca reduce anxiety symptoms in several clinical trials, especially in people with GAD or social anxiety disorder (SAD) . Galphimia glauca may work by increasing serotonin levels, inhibiting MAO, and modulating the HPA axis.
Passion Flower Tea Organic – Get Yours Here
Passiflora incarnate aka Passionflower is a climbing vine that has been used as a natural remedy for anxiety and insomnia. Passionflower contains flavonoids and alkaloids that have sedative and anxiolytic effects. It has been shown that Passionflower reduce anxiety and depression symptoms in several studies, especially in people with generalized anxiety disorder (GAD) or mild to moderate depression. Passionflower may work by binding to GABA receptors, inhibiting monoamine oxidase (MAO), and modulating serotonin and dopamine levels.
Kava root – Get Kava Powder Here.
Kava kava (Piper methysticum) is a plant that grows in the Pacific Islands. It has been used for its psychoactive and relaxing properties for centuries. Kava kava contains kavalactones and other compounds that have anxiolytic and hypnotic effects. This plant improve mood, reduce anxiety, and enhance social functioning in several studies, especially in people with SAD or GAD. Kava kava may work by activating GABA receptors, inhibiting norepinephrine reuptake, and modulating dopamine levels.
Cannabidiol – Hemp Oil – Get Yours Here
Cannabidiol (CBD) is a non-psychoactive compound derived from cannabis or hemp plants. It has been gaining popularity for its potential therapeutic benefits for various health conditions, including anxiety. CBD has anti-inflammatory, antioxidant, neuroprotective, and anxiolytic effects. Cannabidiol has been shown to reduce anxiety and stress in several studies, especially in people with SAD, GAD, panic disorder, or post-traumatic stress disorder (PTSD) . CBD may work by interacting with the endocannabinoid system, which regulates mood, cognition, memory, and stress response. CBD may also affect serotonin receptors, GABA receptors, and other neurotransmitter systems.
Other Supplements – What Is Best Herbal Remedy For Anxiety
Besides the herbs mentioned above, there are other natural supplements that may help with anxiety, such as:
Absorption Magnesium Glycinate Lysinate – Get Yours Here
Magnesium is a mineral that plays a vital role in many biochemical reactions in the body, including nerve and muscle function, blood pressure regulation, and mood stabilization. Magnesium deficiency can cause symptoms such as anxiety, irritability, insomnia, and depression. Supplementing with magnesium may help reduce anxiety and improve sleep quality by modulating the HPA axis, increasing GABA activity, and regulating serotonin and norepinephrine levels.
Omega-3 fatty acids – Supplements, Omega-3 – Get Yours Here
Omega-3 fatty acids are essential fats that have anti-inflammatory and neuroprotective effects. Supplements, Omega-3 – Get Yours Here. Omega-3 fatty acids are found in fish oil, flaxseed oil, walnuts, chia seeds, and other foods. Omega-3 deficiency can cause symptoms such as anxiety, depression, cognitive decline, and mood swings. Supplementing with omega-3 fatty acids may help reduce anxiety and depression by modulating the HPA axis, inhibiting inflammation, and enhancing synaptic plasticity.
How Herbs for Anxiety Work – What Is Best Herbal Remedy For Anxiety
Herbs for anxiety work by affecting different aspects of your nervous system and brain chemistry that are involved in regulating your mood, cognition, and stress response. Some of the mechanisms by which herbs for anxiety work are:
Modulating the HPA axis
The HPA axis is a network of glands that controls your stress response by producing cortisol and other hormones. Chronic stress can cause the HPA axis to become overactive or dysregulated, leading to anxiety, depression, and other health problems. Some herbs for anxiety may help normalize the HPA axis by reducing cortisol levels or enhancing its feedback mechanisms.
Increasing GABA activity
GABA is a neurotransmitter that inhibits the activity of other neurons in the brain. GABA has a calming and relaxing effect on the brain and body. Low levels of GABA can cause anxiety, insomnia, and agitation. Some herbs for anxiety may help increase GABA levels or activity by binding to GABA receptors or inhibiting GABA reuptake.
Modulating serotonin and dopamine levels
Serotonin and dopamine are neurotransmitters that regulate your mood, motivation, pleasure, and reward. Imbalances in serotonin and dopamine levels can cause anxiety, depression, and addiction. Some herbs for anxiety may help modulate serotonin and dopamine levels by inhibiting their breakdown or reuptake, or by stimulating their receptors.
Inhibiting inflammation
Inflammation is a natural response of your immune system to fight infections or injuries. However, chronic or excessive inflammation can cause damage to your tissues and organs, including your brain. Inflammation can affect your brain function and mood by altering neurotransmitter levels, synaptic plasticity, and blood-brain barrier permeability. Some herbs for anxiety may help inhibit inflammation by reducing pro-inflammatory cytokines or oxidative stress.
Choosing the Right Herb and Other Treatment Options
There is no one-size-fits-all solution for anxiety. Different herbs may work better for different types of anxiety or different people. Therefore, it is important to consider your individual needs, preferences, and goals when choosing a herb for anxiety. Some of the factors to consider are:
The severity and frequency of your anxiety symptoms
If you have mild or occasional anxiety, you may benefit from using herbs as needed or as a preventive measure. However, if you have moderate or severe anxiety, or if your anxiety interferes with your daily functioning, you may need more intensive or long-term treatment options, such as psychotherapy or medication.
The type and cause of your anxiety
Different types of anxiety disorders may respond differently to different herbs. For example, some herbs may be more effective for social anxiety than for panic disorder, or vice versa. Similarly, some herbs may be more suitable for anxiety caused by stress than by trauma, or vice versa. Therefore, it is important to identify the type and cause of your anxiety before choosing a herb.
The availability and affordability of the herb
Some herbs may be more readily available or affordable than others, depending on where you live, what form you prefer, and how much you need. For example, some herbs may be easily found in grocery stores or online, while others may require a prescription or a special order. Some herbs may be cheaper in bulk or in capsules, while others may be more expensive in oil or extract form.
The quality and safety of the herb
As mentioned earlier, not all herbal supplements are created equal. Some herbs may be contaminated with pesticides, heavy metals, or other harmful substances. There are some herbs may have inconsistent dosages, potencies, or ingredients. Some herbs may have adverse effects or interactions with other substances. Therefore, it is important to choose high-quality and safe herbal supplements from reputable sources that have third-party testing and certification.
Besides using herbs for anxiety, there are other treatment options that you can consider, such as:
Psychotherapy
Psychotherapy is a type of counseling that involves talking to a trained mental health professional about your thoughts, feelings, behaviors, and experiences. This type of therapy can help you understand the root causes of your anxiety, cope with your symptoms, change your negative patterns, and improve your self-esteem and relationships. There are different types of psychotherapy that can help with anxiety disorders, such as cognitive-behavioral therapy (CBT), exposure therapy, acceptance and commitment therapy (ACT), mindfulness-based therapy, and interpersonal therapy.
Medication
Medication is a type of treatment that involves taking prescribed drugs to reduce your anxiety symptoms. There are different types of medication that can help with anxiety disorders, such as antidepressants (e.g., selective serotonin reuptake inhibitors [SSRIs], serotonin-norepinephrine reuptake inhibitors [SNRIs], tricyclic antidepressants [TCAs]), benzodiazepines (e.g., alprazolam [Xanax], diazepam [Valium], lorazepam [Ativan]), beta-blockers (e.g., propranolol [Inderal], atenolol [Tenormin]), and buspirone (Buspar). Medication can help you feel more calm, relaxed, and confident in stressful situations.
Modification Of Lifestyle
Lifestyle changes are modifications that you can make to your daily habits and routines to improve your physical and mental well-being. Lifestyle changes can help you cope with anxiety by reducing stress, enhancing mood, boosting self-esteem, and improving sleep quality. Some of the lifestyle changes that can help with anxiety are:
Exercise regularly
Exercise is one of the best ways to reduce anxiety and improve your mood. Working out releases endorphins, which are natural painkillers and mood enhancers. Exercise also lowers cortisol levels, which are stress hormones that can trigger anxiety. Exercise can also increase your confidence, distract you from worries, and provide social support if you exercise with others. Aim for at least 150 minutes of moderate-intensity aerobic exercise per week, such as brisk walking, jogging, cycling, or swimming. You can also add some strength training and flexibility exercises to your routine.
Eat healthily
Eating a balanced and nutritious diet can help you manage anxiety by providing your body and brain with the essential nutrients they need to function properly. Eating healthily can also prevent blood sugar spikes and crashes, which can affect your mood and energy levels. Some of the dietary tips for anxiety include:
More fruits, vegetables, whole grains, lean proteins, and healthy fats, such as nuts, seeds, avocados, and fish. Less processed foods, refined sugars, caffeine, alcohol, and trans fats, which can worsen anxiety symptoms. Eat regularly and avoid skipping meals, which can cause hunger and irritability.
Get enough sleep
Sleep is essential for your physical and mental health as it allows your body and brain to repair restore and rejuvenate themselves. Sleep also regulates your circadian rhythm which is the natural cycle of waking and sleeping that affects your hormones mood and energy levels. Lack of sleep or poor sleep quality can worsen anxiety symptoms by impairing your cognitive function memory concentration and emotional regulation. Sleep deprivation can also increase your cortisol levels which can trigger anxiety. To get enough sleep and improve your sleep quality some of the tips include:
- Stick to a regular sleep schedule
- go to bed and wake up at the same time every day
- even on weekends and holidays.
- Avoid caffeine alcohol nicotine and other stimulants especially in the afternoon and evening as they can interfere with your sleep quality and duration.
- Avoid naps during the day unless you are very tired or have a sleep disorder as they can disrupt your sleep cycle and make it harder to fall asleep at night.
- Create a comfortable and relaxing sleep environment
- make sure your bedroom is dark quiet cool and free of distractions such as TV phone or computer.
- Use your bed only for sleep and sex
- avoid using it for work study or entertainment as this can help you associate your bed with rest and relaxation rather than stress and arousal.
- Develop a relaxing bedtime routine
- do something that helps you unwind and relax before going to bed such as reading a book listening to soothing music or practicing a relaxation technique.
Practice Relaxation Techniques
Relaxation techniques are methods that help you calm your mind and body by reducing stress and tension. This can help you cope with anxiety by lowering your heart rate, blood pressure, breathing rate, muscle tension, and cortisol levels. Relaxation techniques can also increase your awareness of your thoughts and feelings, and help you challenge negative or irrational beliefs that may fuel anxiety. Some of the relaxation techniques that can help with anxiety are:
The Deep Breathing Technique
Deep breathing is a simple but effective way to relax your body and mind by taking slow and deep breaths from your diaphragm. Deep breathing can help you oxygenate your blood, lower your blood pressure, slow down your heart rate, and calm your nervous system. To practice deep breathing, find a comfortable position and place one hand on your chest and the other on your abdomen. Breathe in through your nose for four seconds, filling your abdomen with air. Hold your breath for two seconds, then breathe out through your mouth for six seconds, emptying your abdomen of air. Repeat this cycle for several minutes, focusing on your breath.
Progressive muscle relaxation
- find a comfortable position and close your eyes.
- start with your feet and toes,
- tense them as hard as you can for five seconds,
- then relax them completely for 10 seconds.
- Notice the difference between tension and relaxation in your muscles.
- Move up to your calves,
- thighs,
- buttocks,
- abdomen,
- chest,
- back,
- arms,
- hands,
- neck,
- face,
- and scalp,
- repeating the same process for each muscle group.
- When you finish,
- take a few deep breaths and enjoy the feeling of relaxation throughout your body.
Meditation
Meditation is a practice that involves focusing your attention on a single object, thought, sound, or sensation, such as your breath, a mantra, a candle flame, or a body scan. It can help you calm your mind, reduce negative emotions, enhance positive emotions, and improve self-awareness. Meditation can also increase your resilience to stress and anxiety by changing the structure and function of your brain. To practice meditation,
- find a quiet place where you won’t be disturbed.
- sit or lie down in a comfortable position.
- close your eyes or lower your gaze.
- choose an object of focus, such as your breath or a mantra.
- bring your attention to the object of focus
- observe it without judgment or attachment.
- if your mind wanders to other thoughts or sensations gently bring it back to the object of focus repeat this process for as long as you wish
Get enough sleep
Sleep is essential for your physical and mental health as it allows your body and brain to repair restore and rejuvenate themselves. Sleep also regulates your circadian rhythm which is the natural cycle of waking and sleeping that affects your hormones mood and energy levels. Lack of sleep or poor sleep quality can worsen anxiety symptoms by impairing your cognitive function memory concentration and emotional regulation. Sleep deprivation can also increase your cortisol levels which can trigger anxiety. To get enough sleep and improve your sleep quality some of the tips include:
- Stick to a regular sleep schedule
- go to bed and wake up at the same time every day
- even on weekends and holidays.
- Avoid caffeine alcohol nicotine and other stimulants especially in the afternoon and evening as they can interfere with your sleep quality and duration.
- Avoid naps during the day unless you are very tired or have a sleep disorder as they can disrupt your sleep cycle and make it harder to fall asleep at night.
- Create a comfortable and relaxing sleep environment
- make sure your bedroom is dark quiet cool and free of distractions such as TV phone or computer.
- Use your bed only for sleep and sex
- avoid using it for work study or entertainment as this can help you associate your bed with rest and relaxation rather than stress and arousal.
- Develop a relaxing bedtime routine
- do something that helps you unwind and relax before going to bed such as reading a book listening to soothing music or practicing a relaxation technique.
Seek social support
Social support is the help and comfort that you receive from your family, friends, or other people who care about you. Social support can help you cope with anxiety by providing you with emotional, practical, or informational assistance. Being social can also reduce your sense of isolation, loneliness, or stigma, and increase your sense of belonging, acceptance, or validation. Social support can also enhance your self-esteem, confidence, and coping skills. To seek social support for anxiety, some of the tips include:
Reach out to someone you trust and share your feelings and concerns with them. You don’t have to go through anxiety alone. Talking to someone who listens and understands can make you feel less anxious and more supported.
Join a support group or an online community where you can connect with other people who have similar experiences or challenges with anxiety. You can learn from their stories, insights, or tips, and offer them your own support or encouragement.
Seek professional help if you feel overwhelmed or unable to cope with your anxiety on your own. A mental health professional, such as a therapist, counselor, or psychiatrist, can provide you with diagnosis, treatment, guidance, and support for your anxiety disorder. They can also refer you to other resources or services that may be helpful for you.
When to Seek Professional Help
While lifestyle changes and herbs for anxiety may be helpful for some people, they may not be enough for others. If your anxiety is severe, persistent, or interfering with your daily life or relationships, you may need professional help. Some of the signs that indicate that you should seek professional help for anxiety are:
- Frequent or intense anxiety attacks that are hard to control or predict.
- Persistent or excessive worry that is out of proportion to the situation or reality.
- Irrational or excessive fears of specific objects, situations, or people that cause you to avoid them.
- Recurrent or intrusive thoughts, images, or impulses that cause you distress or anxiety.
- Compulsive behaviors that you feel compelled to perform repeatedly to reduce anxiety or prevent something bad from happening.
- Symptoms of depression, such as low mood, loss of interest, hopelessness, guilt, or suicidal thoughts.
- Physical symptoms that are caused by or worsened by anxiety, such as chest pain, palpitations, shortness of breath, nausea, dizziness, or insomnia.
- Difficulty functioning at work, school, home, or social settings because of your anxiety.
- Substance abuse problems that are related to your anxiety.
If you experience any of these signs, do not hesitate to seek professional help. There is no shame in asking for help when you need it. Anxiety disorders are treatable, and there are many effective options available, such as psychotherapy, medication, or a combination of both. A mental health professional can help you find the best treatment option for your specific needs and preferences.
Before You Go – What Is Best Herbal Remedy For Anxiety
Anxiety is a common and natural emotion that can help us cope with stressful situations. However, when anxiety becomes a disorder that affects our well-being and functioning, it needs treatment. There are many natural remedies that may help with anxiety, such as herbs, diet, exercise, relaxation techniques, sleep, and social support. However, these remedies are not a substitute for professional help, and they may not work for everyone or for every type of anxiety. Therefore, it is important to consult your doctor before taking any herbal supplements for anxiety, and to seek professional help if your anxiety is severe or persistent.
We hope this article has helped you understand what is best herbal remedy for anxiety for your specific needs and preferences. Remember that you are not alone in your struggle with anxiety, and that there are many effective options available to help you overcome it. We wish you all the best in your journey to a happier and healthier life.
What Is the Best Herbal Remedy for Anxiety?
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References – What Is Best Herbal Remedy For Anxiety
Little Herb Encyclopedia, by Jack Ritchason; N.D., Woodland Publishing Incorporated, 1995
The Ultimate Healing System, Course Manual, Copyright 1985, Don Lepore
Planetary Herbology, Michael Tierra, C.A., N.D., Lotus Press, 1988
Handbook of Medicinal Herbs, by James A. Duke, Pub. CRP Second Edition 2007
The Complete Medicinal Herbal, by Penelope Ody, Published by Dorling Kindersley
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FAQ – What Is Best Herbal Remedy For Anxiety
What Is Best Herbal Remedy For Anxiety And What Are They?
Herbal remedies for anxiety are substances that come from plants and have calming, relaxing, or mood-enhancing properties. They come in various forms, such as capsules, teas, liquid drops or skin creams.
What Is Best Herbal Remedy For Anxiety?
Some of the most popular and well-studied herbs for anxiety relief are ashwagandha, chamomile, valerian, lavender, galphimia glauca, passionflower, kava kava, cannabidiol, and other supplements that may help.
How do herbs for anxiety work?
Herbs for anxiety work by affecting different aspects of your nervous system and brain chemistry that are involved in regulating your mood, cognition, and stress response. Some of the mechanisms by which herbs for anxiety work are modulating the HPA axis, increasing GABA activity, modulating serotonin and dopamine levels, and inhibiting inflammation.
Are herbs for anxiety safe and effective?
Herbs for anxiety may offer some benefits, but they are not without risks or limitations. Some of the safety considerations to keep in mind are:
- May interact with other medications or supplements, causing side effects or allergic reactions.
- Herbs for anxiety may not be suitable for everyone, such as pregnant or breastfeeding women, children, or people with liver or kidney problems.
- May not be regulated or standardized by the FDA or other authorities, so the quality, purity, potency, and safety of herbal supplements may vary widely.
- Herbs for anxiety may not be enough for severe or persistent anxiety, and may require professional help.
How can I choose the right herb and other treatment options for my anxiety?
There is no one-size-fits-all solution for anxiety. Different herbs may work better for different types of anxiety or different people. Therefore, it is important to consider your individual needs, preferences, and goals when choosing a herb for anxiety.