Stress and anxiety are problems that most people need to deal with, often on a recurring basis, in their busy lives. When I’m looking to manage these feelings, I often consider herbal remedies. Plant-based treatments have been a part of traditional healing for hundreds of years.
Worldwide, a growing number of people have become aware of the gentle efficacy of this natural approach, and for good reason. In doing this, they aim to avoid some of the side effects that can come with prescription drugs.
Research has shown that herbs can indeed be helpful for many people, but it is essential to check in with a healthcare professional before starting any herbal remedy, especially if you already take medication or have a health condition.
Understanding Herbal Remedies for Stress and Anxiety
Herbal remedies aren’t just old wives’ tales. They come from centuries of traditional medicine around the globe, with many plants known for their calming or mood-supporting effects. Now, modern research is catching up.
One review of over 100 studies showed nearly half found positive effects of herbal supplements on symptoms of anxiety and depression, generally with fewer side effects than prescriptions. Even though herbs can be useful, it’s still important to remind myself that not all herbal products are created equal.
Quality, strength, and safety can vary a lot. Some herbs can also cause allergic reactions or interfere with medications. That’s why buying from trusted brands and always talking to a doctor first is the safer route.
Popular Herbal Remedies for Stress and Anxiety
Certain herbal remedies have become especially popular in recent years for their calming effects. These are all widely available today as teas, capsules, extracts, or even in topical form. Here is a list of some that I think are worth knowing about, with an explanation of how they can help and what the evidence says so far:
- Chamomile: Chamomile tea is one of the first things many people try for relaxation. The herb contains antioxidants and compounds shown to lower anxiety and help with sleep. Some studies suggest that chamomile extract can mildly reduce symptoms of generalized anxiety disorder. I’ve found it relaxing as an evening ritual, even just for the warm and soothing effect.
- Lemon Balm: Lemon balm is a member of the mint family with a light citrus flavor. Research points to its calming properties, especially for mild anxiety and stress. Studies show that lemon balm may help increase feelings of calmness and improve mood when taken as a tea or extract. I like to use it during busy stretches when my mind won’t slow down.
- Lavender: Lavender is well known for its fragrant scent, but it also has a place in herbal medicine for supporting calmness. Inhaled or ingested, lavender oil has been linked in studies to reduced signs of anxiety and better sleep quality. Some capsule supplements containing lavender oil are available, and I also find benefit simply from using lavender essential oil in a diffuser or adding flowers to a bath.
- Ashwagandha: Ashwagandha comes from Ayurveda, the ancient Indian system of medicine. It’s an adaptogen, which means it helps the body try to adapt to stress and balance itself out. Scientific reviews show ashwagandha can lower stress levels, improve sleep quality, and may lower anxiety, especially when taken over several weeks as a supplement.
- Passionflower: Passionflower is another herb supported by research. Several small clinical studies suggest that it can help reduce anxiety symptoms. Some people use it before stressful events, like public speaking or exams. I like passionflower tea in the afternoon, or shortly before any activity I find nerve-racking or challenging.
- Valerian Root: Valerian is mainly used to improve sleep, but that’s closely tied to anxiety for many people. While the taste (and smell) can be a bit strong, capsules or teas may help reduce mild anxiety and help me wind down at bedtime. Evidence is still mixed because people’s reaction varies, but many people swear by valerian as part of their nighttime routine.
- Rhodiola Rosea: Like ashwagandha, rhodiola is considered an adaptogen. Some evidence suggests it can help balance mood, ease fatigue, and support mental energy during stressful times. I reach for rhodiola when I’m drained from ongoing stress and need something gentle to help my motivation.
Some other herbs, like holy basil and skullcap, are sometimes recommended for stress as well. Holy basil is said to support balanced cortisol levels and general resilience during overwhelming periods. Skullcap, a North American plant, has traditional use as a relaxing tea for tension and nervousness.
While there are fewer scientific studies for these herbs than for chamomile or lavender, they have loyal fans and centuries of traditional use backing them up. The idea is for you to try to see if it works for you, because obviously, people’s constitution reacts differently to the natural approach.
How to Start Using Herbal Remedies: A Quick Guide
It’s easy to feel overwhelmed by all the herbal options for stress and anxiety. I’ve found that starting simple is best, and here’s a step-by-step way to make it easier:
- Pick One Herb: Start with one that fits your main need, such as chamomile for general relaxation or ashwagandha if you’re dealing with longterm stress.
- Choose the Right Form: Herbal teas are gentle and great for beginners, while tinctures or capsules may be more convenient for consistent use.
- Check Dosages: Read labels and start with the lowest recommended dose. Some herbs may take a couple of weeks before any major effects are noticed.
- Take Note of Effects: Keep a simple journal to log how you feel after starting the herb. Watch for side effects or improvements in mood and stress levels.
- Consult with a Doctor: Especially if you take other medications, have health conditions, or are pregnant or breastfeeding, check in with your healthcare provider first.
Following these steps helps avoid possible side effects and see if the herbal remedy is helping with your stress or anxiety.
A FEW EXTRA TIPS: give the new remedies time to work, try to build a routine so you don’t forget a dose, and be patient with yourself as you experiment with what fits your lifestyle. The process of learning about and trying herbs can be an adventure in itself.
Potential Issues to Know Before Trying Herbal Remedies
Even though herbal remedies are natural, they aren’t always safe for everyone. Here are some factors to always keep in mind before using or recommending them:
- Interactions with Medications: Herbs can interact with prescription medications or change how they work. For example, St. John’s Wort, another herb sometimes used for mood, can make birth control and antidepressants less effective.
- Allergic Reactions: Some people are allergic to plants in certain families (like chamomile, which is related to ragweed). If you notice itching, rashes, or trouble breathing, stop using the herb.
- Quality Concerns: Supplements and herbal teas aren’t regulated as strictly as medicines. Stick to brands that are third-party tested or recommended by my doctor.
- Proper Dosing: Too much of certain herbs can have negative side effects. Valerian, for instance, can cause grogginess if overused.
- Underlying Conditions: People with certain health problems, like liver disease, should be extra careful, as some herbs can put added strain on these organs.
Checking for Quality
Since herbal products aren’t as tightly regulated as prescription medications, look for supplements that show third-party testing or are certified by groups like NSF or USP. Reading reviews and buying from companies with a good reputation helps reduce the risk of contaminants or weak formulas. Packaging should list plant names (sometimes called the Latin name), dose, and ideally, information about the source. If in doubt, asking a pharmacist or doing online research is a helpful step to make sure you’re choosing a solid product.
Potential for Side Effects
Most herbs used for stress and anxiety are pretty gentle, but everyone’s body is different. Some people notice headaches, stomach upset, or grogginess. Try a small amount first to check for problems. If anything feels off, I stop right away and reconsider if that herb is right for me.
Practical Examples of Herbal Remedies in Everyday Life
In my own experience, I’ve found small ways to make herbs part of a stress relief routine:
- Lemon balm tea on busy afternoons helps me decompress after meetings and calms racing thoughts.
- Lavender essential oil in a diffuser while I work or before bed creates a relaxing atmosphere and helps me unwind.
- Chamomile tea with honey after dinner helps set the mood for a restful evening.
- Ashwagandha capsules in the morning support my energy levels on high-pressure days, and I notice I don’t get that frazzled feeling as easily.
Swapping out just one cup of coffee for an herbal tea or using a calming herb in the evening can sometimes make a big difference without a huge change to a regular routine. Herbs can be paired with other calming activities like deep breathing or meditation to set the stage for better stress relief.
Another way I like to add herbs is by using herbal bath blends. Combining dried lavender, chamomile, and oat in a tea bag and dropping it in a warm bath feels luxurious and instantly calming. Even just inhaling the scent or sipping a gentle tea can help signal the body that it’s time to relax.
Frequently Asked Questions about Herbal Remedies for Stress and Anxiety
Here are questions I often hear from friends or family who are new to herbal medicine:
Question: Is it safe to use more than one herbal remedy at the same time?
Answer: I usually stick to one until I know how it affects me, then discuss any combinations with a healthcare provider. Some herbs can interact with each other, so checking before mixing is important.
Question: How long does it take for herbal remedies to start working?
Answer: Effects can be quick with herbal teas (like lemon balm or chamomile), but some supplements (like ashwagandha) may need weeks of regular use to show full benefits.
Question: Can I use herbal remedies if I’m already taking medication for anxiety?
Answer: It’s really important to check with a doctor or pharmacist before adding herbs, as interactions are possible and can sometimes reduce how well medications work.
Question: Are herbal remedies safe for children or teens?
Answer: I avoid giving herbs to kids or teens unless a pediatrician says it’s okay, since safety information is limited for younger people.
Question: What’s the best way to store my herbal products?
Answer: Keep herbs, teas, or capsules in a cool, dry place away from sunlight. Airtight containers help herbs keep their potency and freshness for longer. Teas and dried herbs are best used within a year for maximum flavor and benefits.
Final Thoughts on Using Herbal Remedies for Stress and Anxiety
While herbal remedies can be a gentle, accessible way to support stress relief and a calmer mood, I always keep in mind that herbs are just one tool. Making changes to daily habits, like exercise, social connections, and sleep, gives the best results long term. Herbs can be a helpful part of that broader approach when used with care and proper guidance.
Consulting a healthcare professional, starting slow, and listening to your body will help you feel more confident and keep your wellness adventure on track. With some patience and curiosity, exploring herbal options can add comfort and a sense of empowerment to your self-care routine and reduce drug-based anxiety treatments in your life.
This was really a good read: informative yet very personal at the same time. I love the way you elaborated on the specific benefits of each herb without hesitating in talking about what possible side effects could arise and the importance of quality. Those little personal touches like your routine with them make it more relatable. This is probably the kind of guide that can make trying herbal remedies very approachable and safe.
Thank you … these herbs can reduce the severity of stress. Exploring this further, studies indicate that stress
raises metabolic demands and nutrient usage—particularly if your diet isn’t highly nutritious.
With soil depletion and questionable farming practices, our nutrition is compromised, thus completing a vicious cycle many are unaware of.. I am researching this, so look for a future post that takes this further.
Interesting… It’s a good reminder that traditional medicine and modern science don’t have to be at odds. Herbal remedies clearly have a deeper foundation than they’re sometimes given credit for. Still, it’s eye-opening how much variation there can be in quality and safety. Natural doesn’t always mean harmless, and it’s smart to approach herbs with the same care as any other treatment.
But it does make me wonder, how can someone gently encourage a person with anxiety to actually give these alternative methods a try, especially if they’re skeptical or set on more conventional approaches?
Thank you Linda- I sense your concern for your friend.
The key is to respect their comfort zone while planting curiosity instead of pressure.
Here are some gentle, effective approaches:
Be empathetic, do not persuade:
“I know you’ve been dealing with a lot. I read about something that some people find helpful for managing stress — no pressure, but would you like to hear about it?–“This gives them control over the conversation
Tell a story in the 3rd person:
Stories are less threatening than facts alone:
“My friend John tried holy basil tea in the evenings, and he found it helped him feel calmer without making him groggy. He was surprised at how gentle it felt.”–Hearing it worked for a real person makes it feel less like a sales approach.
Invite to try with only a low commitment
One herbal tea at night for a week.
A simple magnesium + chamomile drink before bed.
A short herbal trial alongside their current routine.
This frames it as an addition—they don’t feel pressured to abandon what they trust.
Use credible references to pique their attention
A research article, reputable blog, or short video from a trusted health professional. Skeptics respond better to balanced information than hype.
Show genuine respect
If they say “not right now,” you can leave the door open:
“That’s totally fine. If you ever get curious, I can share what I’ve learned.”
This keeps trust intact—which makes them more likely to reconsider later.
???? Gentle encouragement is more about sparking curiosity than convincing.
Note: The more they feel in control of the choice, the more open they’ll be to trying something new.
Wow, I didn’t know that so many herbs were good for stress and anxiety. The only two that I have heard of is Chamomile and Lavender. In fact, for me, there is no better drink before bed time than a soothing cup of Chamomile Tea.
I was surprised to read that Lemon Balm was good for calming down the mind, as citrus is usually known for its energizing effects.
Do you know which herbal remedies should be avoided by people with heart diseases?
HI Michel-
Your question is short, but the answer is long… SO-
When it comes to herbal supplements and heart disease, the main concerns are:
Effects on blood pressure (too high or too low)
Effects on heart rhythm (arrhythmias)
Effects on blood clotting (bleeding risk, especially if on blood thinners)
Interactions with prescription medications (especially anticoagulants, antiarrhythmics, beta-blockers, and diuretics
1. Herbs that can raise blood pressure or heart rate
Ephedra (Ma Huang)—banned in many countries; can cause dangerous spikes in BP and heart rate.
Bitter Orange (Citrus aurantium)—often in weight-loss products; contains synephrine, which is similar to ephedrine.
Yohimbe – can cause rapid heartbeat, high BP, and arrhythmias.
Ginseng (in high doses)—some types, especially Panax ginseng, can increase blood pressure in sensitive individuals.
2. Herbs that can cause abnormal heart rhythms
Licorice root (Glycyrrhiza glabra)—in high doses, can cause low potassium, leading to arrhythmias and high blood pressure.
Aconite—highly toxic, can cause severe arrhythmias (found in some unregulated traditional Chinese remedies).
Guarana—high in caffeine, can trigger palpitations or atrial fibrillation.
3. Herbs that thin the blood (increase bleeding risk)
Especially risky if taking warfarin, aspirin, clopidogrel, or other anticoagulants:
Ginkgo biloba
Garlic (in supplement form, high dose)
Ginger (in very high supplemental doses)
Feverfew
Dong Quai
Turmeric/Curcumin (high dose)
4. Herbs that lower blood pressure (risk of excessive hypotension)
Can be risky if already on blood pressure medication:
Hawthorn – can amplify the effects of beta-blockers or ACE inhibitors.
Valerian—mild BP-lowering effect; risk if combined with other sedatives or antihypertensives.
Cat’s Claw – strong BP-lowering action.
5. Special caution herbs
St. John’s Wort—doesn’t directly harm the heart but interacts with many heart meds (including statins, anticoagulants, and antiarrhythmics).
Danshen (Salvia miltiorrhiza)—strong blood-thinning properties and can interfere with heart medication metabolism.
Coleus forskohlii—can lower BP and thin blood.
The Safe Approach:
For heart patients, herbs should only be used after reviewing each ingredient with a doctor or pharmacist—especially if also taking prescription drugs. Even “natural” remedies can have potent cardiovascular effects.
Hope this helps!
Frank.