Anxiety can range from mild to extreme. On the mild end, you might experience some generalized jitters or stomach butterflies. On the extreme end, some people experience full-blown generalized anxiety disorders with panic attacks and debilitating phobias. Thankfully, a wide range of herbs and plant-based medicines can help you deal with anxiety in any form.
Anxiety is real. It can present as depression, insomnia, addiction, self-medication, fatigue, job or relationship paralysis, and much more. In most instances, it is fleeting and resolves on its own. However, chronic anxiety is not natural and can result in stress that leads to cortisol dysregulation. This can have a negative impact on both your emotional and physical health.
Anxiety disorders are the most commonly diagnosed psychiatric illnesses in the U.S. Approximately 30% of the population experiences anxiety symptoms at some point in their lifetime. Anxiety disorders are twice as common for women as it is for men. Doctors will typically prescribe pharmaceuticals to address anxiety.
However, anti-anxiety medications, such as highly addictive benzodiazepines – Valium, Klonopin, Xanax, Ativan – and other medications have many unpleasant side effects. This includes short and long-term impact on your cognitive function. While alleviating anxiety symptoms may help temporarily, it doesn’t prevent a relapse. More importantly, they don’t address the root causes of your anxiety.
Herbs for anxiety
While you are working on the root causes of your anxiety, you may want to try a supportive, natural remedy to help address the symptoms for greater inner peace.
Herbal medicine can help tremendously. In addition to providing important phytochemicals that help reset pathways within our nervous system, many botanical alternatives work as well as pharmaceuticals many times without side effects. And, botanicals don’t put stress on our planet as pharmaceuticals do.
Let’s take a deeper look at several natural supports to help with anxiety.
Reishi mushroom
Reishi is in a class of herbs called adaptogens, that help us to adapt to the stresses and demands of modern life without getting stuck in chronic “survival mode.” They gently and effectively regulate the body’s stress response via their tonic actions on the adrenal glands. This medicinal mushroom is particularly calming and relaxing and is one of the best herbs for anxiety and insomnia from anxiety. It is best taken before bed, and it is safe while breastfeeding. The dose is 3 to 9 g dried mushroom in capsules or tablets daily or 2 to 4 mL tincture in water 2 to 3x/day.
Ashwagandha
Ashwagandha is also an adaptogen. It can significantly reduce the symptoms of anxiety and has been shown to improve cortisol levels by resetting adrenal-associated stress. This helps reduce your overall tendency towards anxiety. You can add a teaspoon or two of the powder to smoothies or other foods, it can be taken in capsules, 500-1000 mg twice daily, or in tincture form, 2-4 mL, twice daily. It can be taken before bed to help with sleep, including when anxiety is keeping you awake.
Chamomile
Chamomile is an herb for anxiety that’s traditionally associated with anti-stress properties. Chamomile is approved in European countries in which herbal medicine use is the norm, and it was shown in a 2012 study to be very effective at relieving anxiety and daily stress and improving mood. Chamomile tea is safe during pregnancy and while breastfeeding.
Lavender
Lavender is one of our most effective herbs for anxiety — both chronic anxiety and acute situations. Taken on a regular basis about an hour before sleep, the European lavender extract product Lavela has demonstrated efficacy favorable to that of benzodiazepines in reducing anxiety, with none of the side effects or addictive potential. The dose of lavender oil, as you find in the above product, is 80 mg/day.
Lavender is also gently relaxing taken in tea. Lavender oil can also be used as aromatherapy in a diffuser, on your pillow before sleep, in a bath, or a few drops applied topically to reduce acute anxiety symptoms. You might want to carry a small bottle of the oil with you in your bag. This is safe to use externally only in pregnancy, though it may be used internally while breastfeeding. However, since lavender has mildly estrogenic actions, if you have a history of estrogen receptor-positive cancer, you may want to use a different herbal option.
Turmeric
In addition to treating indigestion and inflammation, turmeric has been found in several studies to be beneficial in treating both depression and anxiety.
Turmeric is a root that when fresh looks similar on the outside to its cousin, ginger root. However, turmeric is bright yellow inside and contains phytochemicals that reverse inflammation.
Curcumin, which is one of the principal active ingredients derived from the spice turmeric, has powerful anti-inflammatory effects and these have been found to be helpful in reducing anxiety specifically associated with a chronically activated stress response.
The powdered herb is a healthful addition to smoothies and other foods and is healing for the digestive system. For the anti-anxiety effects, you’ll want to take curcumin extract. The dose will vary according to the product but is typically 80 to 500 mg daily. Turmeric can be safely used as a seasoning spice while pregnant; both turmeric and curcumin can be used safely in breastfeeding, but not during pregnancy. Avoid if you have iron-deficiency anemia.
Lemon balm
Lemon balm has been used in western Europe in herbalism for hundreds of years to brighten the spirit. It increases a sense of calm and decreases anxiety. While this scientific evidence isn’t as remarkable as with some of the other botanicals in this article, it’s still a really nice herb to include with chamomile and lavender tea.
One thing to keep in mind is that some studies show lemon balm may reduce processing speed and alertness due to very mild sedation. You may want to use it only in the evening or non-work days. The full dose is 300 milligrams up to four times a day. Maybe leave that for weekends.
Kava kava
Kava kava (Piper methysticum) is an excellent “emergency remedy” for a panic attack, and is great for use when there is stage fright, test anxiety, or fear of flying. Three to five drops is often a sufficient dose of kava, though you can go up to even 30 drops at a time. Start with the lowest dose first and increase it if necessary. While it is safe for occasional use (a few times a month, for example) and even daily use at very low doses, if you wish to try higher doses, work with a licensed practitioner because if may affect the liver. Do not use kava kava is you have liver disease.
Kava kava can be taken alone in capsules or herbal tinctures. Herbal tinctures, liquid extracts of the herb, are an easy way to take herbs. These potent liquid extracts allow you to take a tiny concentrated dose dissolved in water or juice. However, most herbal tinctures are made by alcohol extraction — so not an option for everyone.
Chasteberry
If you experience anxiety related to your menstrual period, as part of PMS, or as a stand-alone symptom, Vitex (also called Chasteberry or Chaste tree) can be helpful at reducing anxiety. Vitex has been shown in studies to attenuate symptoms of depression and anxiety that occur during PMS and to reduce PMS symptoms in general. Another herb for anxiety I love to combine with Vitex, which also helps with PMS, is motherwort. The dose of Vitex in capsules is 180 mg twice daily, or in tincture, 3-5 mL daily.
These natural support remedies are typically gentle and effective. You will find them at your local natural grocery store. They can help you alleviate troublesome anxiety symptoms without harmful side effects. Your overall well-being will be much improved.