We live in an increasingly stressful era, where the accelerated pace of innovation and social unrest, comes with an equal pace of increased stress. Now more than ever, it’s good to learn about some of the best herbs for stress reduction and anxiety relief.
Tumultuous social upheavals bring fear and uncertainty. Subsequently, few amongst us are they who have not experienced stress and anxiety. So to serve you in your efforts to find natural remedies, we’re sharing here a list and information of the best herbs for anxiety and stress relief.
Having experienced and successfully remediated stress, anxiety, fear, panic attacks and even depression naturally, I’m passionate about sharing with others the many healthy natural remedies that have worked for me and others.
Pharmaceutical aids can cause unwelcome side effects and dependencies. While herbs are not without potential side effect if used unwisely and unguided, they’re plentiful and readily available, often for less cost and side effects but with equal and greater benefits.
What Are Some of the Best Herbs for Stress Reduction and Anxiety Relief?
These best herbs for stress relief and anxiety relief have been used for centuries and more recently are supported by research and ongoing studies. Most of these also include a wide range of additional beneficial for various maladies. However, for brevity, we’re focusing this list of best herbs for stress relief to just the info and studies related that.
Some of the links in the list below go to other articles on our site. For herbs that we haven’t written about yet, the links take you to that item on Amazon for easy access.
Best Herbs for Stress Reduction and Anxiety Relief – listed alphabetically
- Ashwagandha
- Catnip
- CBD
- Chamomile
- Kava kava root
- Galphimia glauca
- Green tea
- Lavender
- Lemon balm
- Maca root
- Passion flower
- Turmeric
- Valerian – I use the liquid drops
- Cortisol Ease – a powerful herbal tincture blend that contributed significantly toward stress reduction
Best Herbs for Stress and Anxiety – Expanded, Including Botanical Names
Ashwagandha, (Withania somnifera)
Used for millennia in Ayurvedic medicine; studies indicate a reduction in stress, and primarily available powdered and in capsule form, ashwagandha.[1]https://pubmed.ncbi.nlm.nih.gov/25405876/
Catnip, (Nepeta cataria)
Everyone knows that most cats love catnip, but fewer realize that catnip is not just for cats. In fact, growing catnip is a good idea, even if you don’t have cats!
Catnip is for people too, from mosquitoes to stress relief, pest deterrent to pet luxuriant, herbal remedies to culinary seasoning… catnip is a wholesome and powerful little herb.
You can read lots more in our ‘growing catnip‘ article.
CBD, (Cannabis sativa)
Well known and increasingly popular amongst best herbs for stress relief, we use it regularly for ourselves and our pets. You can read more on CBD and hemp vs. marijuana. My husband, Coleman experiences improved sleep from CBD, however for the two times I’ve tried it to date, the first time it seemed to stimulate rather than relax and the second time it had no effect on me.
Chamomile, (Matricaria chamomilla)
Long known to relax and soothe, studies found that while chamomile may not eliminate stress, chamomile can reduce the severity of stress symptoms.[2]https://pubmed.ncbi.nlm.nih.gov/27912875/
Kava kava root, (Piper methysticum)
South Pacific herb in the pepper family, commonly used for relaxation; increasingly popular in the West, and available in tea, tincture, powder, dried root, capsules, drinks and even candy.[3]https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4630875/. However, kava has also been linked to liver damage, similar to that of alcohol, so moderation and caution is advised. Best to avoid altogether if you have any known liver concerns or predisposition.[4]https://www.nccih.nih.gov/health/kava
Galphimia glauca
A small evergreen shrub used in traditional medicine treatments in Mexico and Central America, Galphimia glauca and is available in supplemental tablet forms.[5]https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6278297/
Green tea, (Camellia sinensis sinensis)
Low caffeine green teas were found to reduce stress symptoms and to increase feel good hormones, dopamine and serotonin. Caffeine in green teas varies from between 30 and 50 mg per 8-oz serving. Choose decaf or low caff green teas (LCGT) over standard green teas (SGT), and avoid drinking in the late afternoons onward. [6]https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5537891/ Another study linked green tea consumption with an increase in the feel-good hormones of dopamine and serotonin.[7]https://pubmed.ncbi.nlm.nih.gov/23625424/
Lavender, (Lavandula angustifolia)
Lavender has long been known for its relaxing properties from just the simple inhalation of lavender essential oil aroma.[8]https://www.sciencedirect.com/science/article/pii/S0944711319303411 We use it for ourselves and our pets with great results.
Lemon balm, (Melissa officinalis)
Another herb for anxiety that we grow and use regularly, lemon balm can be used in a number of ways, such as fresh in water, salads, stir fry, smoothies and teas, dried for tea or homemade greens powder, and made into tinctures. We’ve done all but the powder form so far.[9]https://www.mdpi.com/2072-6643/6/11/4805/htm
See more of the many uses for lemon balm.
Maca root, (Lepidium peruvianum Chacon)
NOTE: [sometimes labeled as Lepidium meyenii, but that name references a different species that does not have the same characteristics and results] – Research revealed significant decreases in diastolic blood pressure and depression in postmenopausal women. In addition, control groups receiving maca root capsules exhibited reduced the stress hormone, cortisol and fewer symptoms of nervousness and mood swings.[10]https://pubmed.ncbi.nlm.nih.gov/24931003/[11]https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3614644/
Passion flower, (Passiflora incarnata)
Passionflower extract has been found to be as effective and the prescription medication, but without cognitive impairment as compared to the negative side effects of oxazepam which includes mental impairment and addiction. We’ve written more about passion flower benefits in this article.[12]https://pubmed.ncbi.nlm.nih.gov/11679026/
Rosemary, (Rosemary Officinalis)
Research on rosemary reveals amazing healing properties for numerous ailments. Healthy benefits of rosemary include stress relief and anti-anxiety (anxiolytic) benefits equal to prescription diazepam.[13]https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6325740/
Turmeric, (Curcuma longa)
Elevates serotonin, while lowering stress hormones, such as cortisol. Further, curcumin can mitigate the neurochemical responses related to stress, anxiety, fear and panic, including anxieties associated with PTSD.[14]https://pubmed.ncbi.nlm.nih.gov/25046624/ [15]https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6029466/ You can learn more about best ways to take turmeric golden paste, for the greatest assimilation. We also use curcumin capsules, consumed with a little oil, (as per the golden paste article linked above).
Valerian, (Valeriana officinalis)
One study show the benefits of valerian to be more directly related to improved sleep than to stress reduction,[16]https://ods.od.nih.gov/factsheets/Valerian-HealthProfessional/. However, another study indicated reduction in overall stress and anxiety as well as sleep, and in both cases the improved sleep was also thought to contribute to the reduction in stress and reactions to stressors.[17]https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7585905/
Eat the Leaves!
Every trip to the garden I nibble on some herbs, including lemon balm, passion flower leaves, lavender and other herbs like oregano, thyme, rosemary, catnip and other mints. I am confident that these are contributing toward stress reduction in addition to maintaining health and immunity. Each herbal leaf is like a miniature power-packed chewable vitamin.
Caffeine Consumption and Stress
Caffeine is a well known escalator of stress, irritation and agitation. If your favorite beverage contains both caffeine and sugar, it exacerbates the side effects. For perspective, it can be helpful to be aware of the caffeine content in other caffeinated brews.
It may not be that you have to give up your favorite caffeinated beverage, but you might need to moderate it.
Caffeine Content in Tea
| Beverage | Caffeine content (per cup/250 mL) |
|---|---|
| White tea | 6–55 mg |
| Green tea | 30–70 mg |
| Black tea | 47–90 mg |
| Coffee | 96 mg |
| Energy drink | 164 mg per regular can (16 ounces/473 mL) |
| Soda | 34 mg per regular can (12 ounces/354 mL) |
The amount of caffeine in brewed beverages, largely depends on the type of tea buds and leaves, their size, brand, brewing temperature, and steeping time.
~Healthline.com article on caffeine in green tea
For more, you may also enjoy this article on gardening therapy, a natural remedy with so many benefits, including good exercise and great for stress relief.
Happy Gardening!
I’m LeAura Alderson, a garden, herb and plant enthusiast with a passion for discovering the many edible and medicinal benefits of the plants all around us, including the weeds! I’m a writer, editor and media publisher for our family of websites.
While I was certified in fitness and life coaching, I am NOT a health practitioner. However, I’m a lifelong health enthusiast, with a keen interest in healthy, organic foods and making home remedies and the content we share is from our own experience and usage as well as that extracted from scientific research so that you can explore further on your own.
Always seek the advice and guidance of your health practitioners first and foremost.
As a family we’re steadily expanding our gardening, experimentation and knowledge around all things gardening, edible landscaping, fresh organic foods and self sustainability with farming in our future. I also own and manage iCreateDaily.com, a site all about transformation through creation, and the power of positivity, optimism and mindset.
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