If you’re struggling with anxiety, it can be helpful to learn about some natural, at-home remedies. Here, we share seven simple natural remedies for anxiety that might help alleviate your symptoms of anxiety in a natural and fairly inexpensive manner.
It is important to note that these remedies are not meant to replace pharmaceutical medication or therapy, which are scientifically proven to treat anxiety. They are simply meant to be an additional resource for those in need of more help. If you are taking medication or will in the future, consult with your doctor about what is safe to use in case there are drug interactions to be aware of.
Ashwagandha, an adaptogen herb, is a member of a family of healing plants that includes holy basil and licorice root. It’s known to help balance hormones that contribute to anxiety. A number of studies support the effectiveness of the herb as a natural anxiety remedy. In 2012, a study found that patients diagnosed with anxiety reported significantly lower anxiety and 28% lower levels of cortisol in their blood when taking ashwagandha as opposed to a placebo.
A favorite herbal tea, chamomile has been linked with reductions in anxiety symptoms such as general anxiousness and nervousness when used short-term. The data is limited, however, to how effective this flower actually is.
Note: It is important to proceed with caution given that chamomile can increase the risk of bleeding when used with blood-thinning drugs. Please ensure you consult with your physician before initiating any herbal remedy.
Kava is a well-known anxiety remedy known to induce a sense of calm and peace. According to Psychology Today, some key benefits of ingesting kava root-based products are muscle relaxation and improved cognitive ability. Its use as an anxiety treatment has been reviewed in multiple studies and found to be an effective and safe treatment.
Note: Kava has been shown to sometimes negatively interact with alcohol.
4. Lemon balm
Besides having a similar smell, lemon balm is totally unrelated to the lemon fruit. This member of the mint family has been known for centuries to help with a number of maladies. Some studies indicate that lemon balm may reduce anxiety symptoms of nervousness and excitability when eaten with food. It’s typically considered safe for short-term use.
A group of small clinical trials suggests that passionflower might be helpful in reducing symptoms of anxiety. In most products, however, it is typically combined with other flowers or other herbs, so its unique efficacy is often hard to determine. Nevertheless, it is typically considered safe when taken at recommended doses.
Rhodiola, a plant sometimes called roseroot, is another adaptogen herb. As with other herbs in the adaptogen family, rhodiola has been shown to increase one’s ability to manage and tolerate stress. It is also known to help with calmness and general relaxation.
Valerian is a plant that can be made into supplements. In some studies, according to Mayo Clinic, people who used valerian reported lower levels of anxiety and stress. In other studies, however, people reported no benefit.
It’s typically considered safe at the recommended doses, however it is important to be cautious regarding long-term use, as safety trials are somewhat lacking. We recommend consulting with your doctor if you’d like to take valerian for more than a few weeks.
It’s important to note that before trying any of these natural remedies for anxiety, you should consult with your doctor. Many of these remedies have only been recently or lightly studied, with their statistical evidence being limited. Additionally, many natural remedies have been shown to interact with medications, limiting or causing unwanted effects.
Furthermore, natural supplements are not regulated by the FDA and their side effects are not put under the same scrutiny as prescription medication. None of these supplements should be used as a formal replacement for medication or other forms of anxiety treatment such as therapy.
Of course, if you’re dealing with anxiety, it’s important to have options. We hope you enjoyed this blog post on what some of those options might be. Just to reiterate — take caution, be wise, and always speak with a doctor. We hope you find treatments that work best for you!
Take 5–10 minutes to learn more about anxiety: