7 Safe and Effective Herbs to Ease Your Anxiety and Help You Feel at Peace
If you or someone you love is one of the 40 million Americans plagued by anxiety, you probably know how debilitating anxiety can be. And, because it comes in all shapes and sizes, relief can be hard to find. Here I describe seven safe and effective herbs to ease anxiety and help you feel at peace. I’ve chosen these seven herbs because each one has special properties that address an individual’s unique experience of anxiety. For some, anxiety goes hand in hand with depression. For others, constant worry is punctuated by sudden and severe panic attacks. Other unwelcome companions of anxiety may include muscle tension and tension headaches, heart palpitations, shortness of breath, digestive discomfort, fatigue and, poor sleep. These seven herbs not only relieve anxiety, they also work to relieve the common and uncomfortable symptoms many people experience.
The key to finding peace and emotional comfort is a holistic approach that rules out underlying medical issues, takes into account your personal history and life story, your response to stress, as well as diet and lifestyle modifications. Within this holistic context, herbs for anxiety and stress-related disorders offer safe, effective, and natural relief.
As always, if you are being treated for a medical condition, check with your healthcare practitioner before beginning any new herbal protocol.
7 Safe and Effective Herbs to Ease Anxiety and Feel at Peace
Lavender | Lavendula angustifolia
When it comes to relieving anxiety, Lavender is both gentle and effective. It is also helpful for nervous tension, irritability, and restlessness associated with stress. Lavender helps ease symptoms of depression and promotes better sleep. Lavender is appropriate for all ages, from little children to the elderly, and even pregnant women.
But don’t underestimate this lovely gentle flower. A study comparing a lavender preparation known as Silexan to the prescription drug Paxil showed that the lavender product was more effective than Paxil in the treatment of generalized anxiety disorder and with fewer side effects. In another study involving pregnant women, participants showed significant improvements in stress, anxiety, and mild to moderate depression with the use of a topical lavender cream.
Lavender essential oil is one of the easiest ways to take advantage of its soothing properties. Consider a simple inhalation several times per day or topical application in an unscented lotion, salve, or carrier oil. Lavender flowers can also be prepared as a simple tea for an uplifting and calming drink.
Lemon Balm | Melissa officinalis
This citrus-scented plant in the mint family excels at alleviating anxiety, stress, irritability and stress-related heart palpitations. Lemon Balm’s ability to ease gas and bloating and calm the digestive system makes it an excellent choice for people who suffer from digestive problems when they are stressed or anxious. Lemon Balm may also be useful to moderate an over active thyroid, which can be an underlying cause of anxiety. Though generally safe, lemon balm should be avoided in hypothyroidism.
Lemon Balm makes a tasty, citrus-like tea, but for busy people, it is also effective as a liquid extract (called a tincture) or in capsules.
Skullcap | Scutellaria lateriflora
Skullcap helps to calm the nervous system and restore a sense of emotional balance and perspective. It also helps to relax sore, tense, or aching muscles and soothes tension headaches. It’s especially useful for people who become short-tempered and irritable when anxious, stressed, or overwhelmed.
Dried skullcap can be used in tea, but a liquid extract of skullcap made from the fresh plant is generally more effective.
Passionflower | Passiflora incarnata
Passionflower is a stunning flower whose name seems to contradict its calming, sedative properties. For people with anxiety, it is especially useful to comfort a worried mind and quiet excessive mental chatter. Despite its sedative effect, passionflower may be used in the daytime during heightened anxiety or for people experiencing frequent panic attacks. Like skullcap, it is also an anti-spasmodic that helps ease muscle tension associated with stress or anxiety. Though generally safe, passionflower should not be combined with sedative medications or used in pregnancy.
Passionflower can be prepared as tea or used as a liquid extract. For insomnia, it is often combined with more sedative herbs like hops and valerian.
California Poppy | Eschscholzia californica
This bright, sunny flower is calming to anxiety and can be used as a mild sedative for sleep disturbances associated with stress and nervous tension. California poppy also helps reduce the muscle tension and nerve pain suffered by many people with anxiety. California poppy should only be used with caution and under the guidance of a healthcare practitioner in pregnancy.
California poppy combines well with other anxiety-relieving herbs like lavender and lemon balm for an aromatic, relaxing tea. It can also be used as a liquid extract.
Ashwagandha | Withania somnifera
Ashwagandha is an adaptogen, which is a shorthand way of describing an herb that helps the body adapt to and respond to stress more favorably. Unlike other adaptogens that are stimulating, Ashwagandha calms the mind and relieves anxiety. It helps to nourish and rebuild a nervous system depleted by long-term stress or illness and reduces cortisol levels elevated by chronic stress. It promotes thyroid function and is beneficial for people with hypothyroidism, or a low functioning thyroid. When it comes to insomnia or restlessness, ashwagandha promotes more restful sleep. Though safe for children and the elderly, ashwagandha is generally avoided in pregnancy.
Ashwagandha can be prepared as a tea or the powder can be incorporated in smoothies or other soft foods. Ashwagandha liquid extract is also available, but capsules are available too.
Schisandra | Schisandra chinensis
Like ashwagandha, this tart, red berry is also an adaptogen that helps relieve anxiety. Schisandra is both calming and stimulating. It calms the mind at the same time as it enhances reflexes, work performance, and mental clarity. This combination is especially effective for people who need a high level of mental clarity and focus while seeking relief from anxiety. As an adaptogen, schisandra also helps strengthen an immune system depleted by chronic stress and is useful for stress-induced asthma. Schisandra should not be combined with barbiturates as it can increase their effects. In Traditional Chinese Medicine, adaptogenic remedies like schisandra are not taken during acute viral or bacterial infections typically associated with colds and flu.
Schisandra berries can be prepared as tea, but should be allowed to simmer 20-40 minutes to extract their full potency. Schisandra can also be used in the form of a liquid extract.
Anxiety can be a deeply personal issue, affecting us in unique and unexpected ways. In choosing an herb or combination of herbs, remember the holistic approach and take into account how anxiety affects you and your body. With your unique needs in mind, you can find peace and tranquility with these safe and effective herbs to ease anxiety.
References
Anxiety and Depression Association of America, Facts & Statistics, https://adaa.org/about-adaa/press-room/facts-statistics.
Effect of lavender cream with or without foot-bath on anxiety, stress, and depression in pregnancy: a randomized placebo-controlled trial, J Caring Sci. 2015 Mar; 4(1): 63–73, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4363653/.
Heart palpitation relief with Melissa officinalis leaf extract: double-blind, randomized, placebo-controlled trial of efficacy and safety, J Ethnopharmacol. 2015;164:378-384, https://www.ncbi.nlm.nih.gov/pubmed/25680840.
Lavender oil preparation Silexan is effective in generalized anxiety disorder–a randomized, double-blind comparison to placebo and paroxetine, Int J Neuropsychopharmacol. 2014 Jun;17(6):859-69, https://www.ncbi.nlm.nih.gov/pubmed/24456909.
Phytochemical and biological analysis of skullcap (Scutellaria lateriflora L.): a medicinal plant with anxiolytic properties, Phytomedicine. 2003 Nov;10(8):640-9, https://www.ncbi.nlm.nih.gov/pubmed/14692724.
Plant-based medicines for anxiety disorders, part 2: a review of clinical studies with supporting preclinical evidence, CNS Drugs. 2013 Apr;27(4):301-19, https://www.ncbi.nlm.nih.gov/pubmed/23653088.