Stress and anxiety have become nearly unavoidable in today’s fast-paced world. From work deadlines to family responsibilities, the pressures of daily life can leave us feeling tense, restless, or emotionally drained. While occasional stress is normal, chronic stress and ongoing anxiety can negatively impact both mental and physical health—affecting sleep, digestion, immunity, and even cardiovascular health.
Conventional treatments like therapy and medication are effective for many, but there’s also growing interest in natural approaches, particularly herbal remedies. For centuries, plants have been used to calm the mind, balance mood, and support resilience against stress. Today, modern research is beginning to confirm what traditional systems of medicine have long known: certain herbs can ease anxiety and promote relaxation.
In this article, we’ll explore seven of the best herbal remedies for stress and anxiety relief, how they work, and tips for using them safely.
1. Ashwagandha (Withania somnifera)
Ashwagandha, also known as Indian ginseng or winter cherry, is a cornerstone of Ayurvedic medicine. Classified as an adaptogen, it helps the body adapt to stress and maintain balance.
How it works:
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Reduces cortisol, the body’s primary stress hormone.
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Supports the adrenal glands, which regulate stress response.
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Promotes a sense of calm without sedation.
Research highlights:
Several studies show that ashwagandha supplementation significantly reduces stress, improves sleep quality, and lowers anxiety scores. In one clinical trial, participants taking ashwagandha experienced a 30% reduction in cortisol levels compared to placebo.
How to use:
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Common dosage: 300–600 mg of standardized extract daily.
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Available in capsules, powders, or tinctures.
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Best taken with food.
Tip: Ashwagandha is generally safe but consult a doctor if you’re pregnant, breastfeeding, or taking thyroid medication.
2. Chamomile (Matricaria recutita)
Chamomile is one of the most widely used herbal remedies for relaxation. Often consumed as a tea, chamomile has mild sedative effects that soothe the nervous system.
How it works:
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Contains apigenin, an antioxidant that binds to brain receptors and promotes calm.
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Relaxes muscles and aids digestion, which often suffers during stress.
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Supports restful sleep.
Research highlights:
A study published in the Journal of Clinical Psychopharmacology found that chamomile extract significantly reduced symptoms in people with generalized anxiety disorder (GAD).
How to use:
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Drink 1–2 cups of chamomile tea daily.
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Chamomile extract capsules (220–1,100 mg daily) are also available.
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Safe for most people, though those with ragweed allergies should use caution.
Tip: Drinking chamomile tea before bed is a gentle way to wind down and improve sleep quality.
3. Valerian Root (Valeriana officinalis)
Valerian root has been used since ancient Greece as a natural sedative. It is particularly valued for its ability to improve sleep quality and reduce nervous tension.
How it works:
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Increases levels of GABA (gamma-aminobutyric acid), a neurotransmitter that calms the nervous system.
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Helps reduce restlessness, anxiety, and insomnia.
Research highlights:
While studies on valerian are mixed, many show it improves sleep onset and quality without causing morning grogginess. It is often combined with other calming herbs like lemon balm or hops.
How to use:
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Common dosage: 300–600 mg of valerian extract before bedtime.
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Also available as tea, tincture, or capsules.
Tip: Valerian can take a few weeks of consistent use to show full effects. Some people may experience mild digestive upset.
4. Passionflower (Passiflora incarnata)
Passionflower is a beautiful vine native to the Americas, traditionally used by Indigenous peoples for anxiety, insomnia, and seizures.
How it works:
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Boosts GABA levels in the brain, promoting relaxation.
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Calms overactive neural pathways associated with worry and anxiety.
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May reduce physical symptoms of stress like rapid heartbeat.
Research highlights:
A clinical trial found passionflower extract was as effective as a low-dose prescription anti-anxiety medication in reducing symptoms, but with fewer side effects.
How to use:
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Common dosage: 250–500 mg of extract daily.
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Can also be consumed as tea or tincture.
Tip: Passionflower blends well with chamomile or valerian for a calming herbal tea.
5. Lemon Balm (Melissa officinalis)
Lemon balm, a member of the mint family, has a refreshing lemon scent and long history as a calming herb.
How it works:
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Enhances GABA activity in the brain.
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Reduces cortisol and physical symptoms of anxiety.
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Improves mood and cognitive function under stress.
Research highlights:
In one study, healthy volunteers who took lemon balm reported increased calmness and improved alertness, even during stress-inducing tasks.
How to use:
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Tea made from fresh or dried leaves.
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Standardized extracts (300–600 mg daily).
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Often included in stress-relief blends.
Tip: Lemon balm is gentle enough for children (in tea form) and is commonly used to calm restless kids before bedtime.
6. Lavender (Lavandula angustifolia)
Lavender is known worldwide for its calming fragrance, but it also has scientifically supported benefits for stress and anxiety.
How it works:
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Influences neurotransmitters like serotonin and dopamine.
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Reduces activity in the sympathetic nervous system (the “fight or flight” response).
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Provides both psychological and physiological relaxation.
Research highlights:
Lavender oil capsules (such as standardized preparations used in studies) have been shown to be as effective as some prescription anti-anxiety medications, without sedative side effects. Aromatherapy with lavender oil has also been shown to lower stress and improve sleep.
How to use:
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Aromatherapy: Inhale lavender essential oil using a diffuser.
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Topical: Dilute with carrier oil and apply to temples or wrists.
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Oral: Standardized capsules (80 mg daily).
Tip: Adding a few drops of lavender essential oil to a warm bath is a simple way to relax at the end of a stressful day.
7. Rhodiola Rosea
Rhodiola is another adaptogen herb traditionally used in Russia and Scandinavia to enhance resilience against physical and mental stress.
How it works:
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Balances cortisol levels, preventing stress “burnout.”
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Improves energy, focus, and mental performance under stress.
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Supports neurotransmitters like serotonin and dopamine.
Research highlights:
Several studies show rhodiola reduces fatigue, improves mood, and enhances cognitive performance during stressful situations. Unlike sedative herbs, rhodiola is more energizing, making it ideal for daytime use.
How to use:
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Common dosage: 200–400 mg of standardized extract daily.
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Best taken in the morning or early afternoon to avoid interfering with sleep.
Tip: Rhodiola is great for people who feel “drained” by stress, while herbs like valerian or chamomile are better for those with sleep-related anxiety.
Safety and Precautions
While herbal remedies are natural, they are not free of potential side effects or interactions. Keep these points in mind:
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Always consult a healthcare provider before combining herbs with prescription medications, especially antidepressants, sedatives, or blood pressure drugs.
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Start with lower doses to gauge tolerance.
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Pregnant and breastfeeding women should use herbs with caution.
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Quality matters: choose standardized extracts or reputable brands to ensure purity and potency.
Final Thoughts
Stress and anxiety are complex, but nature provides an impressive toolkit of herbs that can help restore balance and calm. Ashwagandha, chamomile, valerian, passionflower, lemon balm, lavender, and rhodiola each bring unique benefits, whether you need to reduce cortisol, calm the nervous system, improve sleep, or boost resilience.
The best part? These remedies can often be blended into daily routines—whether as a soothing cup of tea, a calming essential oil, or a supplement for long-term balance.
While herbs aren’t a replacement for professional medical care when needed, they can be powerful allies for anyone seeking natural relief from stress and anxiety. By incorporating these plants into your wellness plan, you can cultivate greater peace of mind, emotional resilience, and overall vitality.