6 Natural Remedies to Alleviate Anxiety

Hello anxiety, my old friend. Sweating, chest tightness, and an overwhelming feeling of losing control. I am sure that we’re all familiar with the feelings accompanying anxiety and panic attacks. I am well aware of how scary and overwhelming anxiety can make a person feel, mentally and physically. The actual symptoms of anxiety are different for each individual and can range from short- to longterm and in some cases, it can become chronic, ongoing. I don’t know about you, but I found that small, “irrelevant” things would set me off, like leaving the house or even burning my toast.  

According to the American Psychological Association, anxiety is “an emotion characterized by feelings of tension, worried thoughts and physical changes like increased blood pressure.” Anxiety is a normal and instinctively healthy emotion. However, when someone feels consistent, disproportionate levels of anxiety, it may be an anxiety disorder. Whether you experience mild anxiety or have regular full-blown panic attacks, it is essential to find a method of coping that helps you. 

Many people who struggle with anxiety turn to herbal remedies over traditional medication. The need for effective, natural supplements to ease the symptoms of anxiety is greater than ever. The perks of natural remedies are that they also have other positive benefits instead of the icky side effects of some traditional medicine.  

I have compiled a list of seven effective herbal supplements to help combat your anxiety and get all your ducks back in the same pond, and then we can work on getting them in a row! 

Ashwagandha 

This one is a bit of a mouthful. The name translates to “smell of horse,” which is either delightful or horrible depending on which side of the horse-lovers line you’re on! This adaptogenic herb has been a part of Ayurvedic medicine for a long time and also a part of my arsenal of supplements. I love it and it works wonders for me! An adaptogen is a class of healing plant used to help protect, restore and balance the body. Licorice root and holy basil are also classified as adaptogens. Ashwagandha is traditionally used to heal anxiety, aging, and low energy. It is helpful when it comes to restoring the hormonal balance that contributes to anxiety. It also induces relaxation and supports good quality sleep. There have been several studies that support the effectiveness of Ashwagandha as a natural anxiety remedy. A study done in 2021 showed that patients with anxiety disorders had significantly lower anxiety and 28% lower levels of serum cortisol when taking Ashwagandha as opposed to a placebo. 

How to use:  

Experts recommend taking 300 milligrams of Ashwagandha in capsule form per day to relieve the symptoms of anxiety. 

Chamomile 

This one is an old faithful. Sipping on some chamomile tea to relax before bed is probably an anxiety remedy you’ve already heard of or have tried. If you’re not a huge fan of tea, chamomile is also available in capsule form. Chamomile is a gentle, natural, and effective way to treat anxiety and is also known to ease digestion problems and encourage sleep.  

How to use:  

Studies show that 1,500 milligrams of chamomile extract per day can be helpful in reducing symptoms of anxiety. Sipping on tea is also a lovely way to have your chamomile, although, for severe cases of anxiety, camomile capsules have more of a calming effect. 

Kava Kava 

This is a very well-known herbal supplement for anxiety. It promotes relaxation and is available in a few different products. The most frequently consumed version of Kava Kava is in capsule form. Some of the key benefits of consuming kava root are improved cognitive ability and muscle relaxation, just what we’re looking for in an anti-anxiety remedy. Multiple studies have reviewed Kava Kava as a safe and effective treatment for anxiety. It has been reported to negatively interact with alcohol. Although a glass of wine may seem like a good idea to ease anxiety, it’s probably best you avoid alcohol altogether when you’re feeling out of sorts. 

How to use:  

Studies show promising proof that taking 120 to 280 milligrams of kava root can help ease anxiety levels but keep in mind that more research is still needed. 

Lavender 

This magical plant is widely used in aromatherapy, and its essential oils are said to promote relaxation, which is something any anxiety sufferer strives for. I personally love lavender, and it definitely makes me feel calmer and more at ease. A study published in Physiology and Behaviour found that breathing in the smell of lavender while waiting in a dental room both lessened anxiety and improved mood. Lavender is also well-known for encouraging sleep.  

How to use:  

Studies show that taking between 80 to 160 milligrams of lavender in capsule form can be helpful in reducing anxiety. You can also use lavender in the form of an essential oil roller, a diffuser, or perhaps a lavender pillow spray. 

Valerian 

Valerian should be one of the top supplements on your list for anxiety relief. This herb is commonly used as a sleep aid for insomnia which can often be a symptom of anxiety, as you may well know. Valerian root is also a natural remedy for anxiety and encourages relaxation. It is most commonly taken in capsule form due to its questionable smell. Valerian has been used for thousands of years and dates back to Roman and Greek times, where it was used as an anxiety remedy. 

How to use:  

Studies show that 100 milligrams of valerian can help reduce anxiety levels by changing the brain’s chemistry and the way it connects to anxiety. It is important to consult with your doctor before using this supplement. 

Rhodiola 

This bright yellow-green plant is another adaptogen, also known as roseroot or golden root. Rhodiola is the second most consumed supplement in traditional medicine. As an adaptogen herb, it directly affects anxiety levels and the ability to control and cope with stress. Rhodiola encourages relaxation and calmness as well as excels as a natural anxiety and stress-reducing remedy. 

How to use:  

Experts recommend taking 100 to 200 milligrams of Rhodiola extract in capsule form to ease the symptoms of anxiety. 

Summary 

Anxiety can wreak havoc on our well-being and affect every part of our lives, so it is incredibly important to find an effective way of managing and reducing the symptoms. People have been using herbs and natural supplements for hundreds of years to treat many different health conditions. Herbal supplements are a great and effective way to deal with the unpleasantness of anxiety; just remember that everybody is different, so the way your body interacts with natural remedies may be different. The key to herbal supplements is to go low and slow. Start with smaller, less frequent dosages and build up from there. 

Now it may be tempting to run to your local pharmacy and grab all these supplements to chug down at once, but please keep in mind that certain herbs may react with one another as well as another medication you may be on. Before starting any herbal supplements, please consult your healthcare practitioner, and don’t take more than the recommended amount.