While traditional treatment options for an anxiety disorder are helpful, they can come with consequences. Most notably, the prescription medication for anxiety treatment (i.e. Xanax, Valium) can be highly addictive and cause more problems than solutions.

For this reason, herbal alternatives have gained popularity in recent years. Herbal alternatives are simply natural medications that have been used for thousands of years by other civilizations. While these effectiveness varies, many claim to feel fewer side effects.

Throughout this article, we’re going to review several all-natural herbal alternatives for an anxiety disorder.

Warning About Herbal Alternatives

Before we begin, it’s important to understand that most herbs mentioned here do not have significant research. Most studies discussed throughout this article remain in the preliminary stages. In other words, more research is necessary to confirm their effectiveness.

With that said, herbal alternatives should not be the final solution to your anxiety treatment. In fact, as traditional treatment recommends, anxiety is best tackled with medication alongside therapies. Therefore, we highly suggest you consult your healthcare provider before taking an herbal alternative.

Herbal Alternatives for Anxiety

For thousands of years, people have used a variety of herbal medicines to ease stress and calm their nerves. ¹ As Western society has become more suspicious of pharmaceutical medications, it’s also adopted some of these century-old medicines.

We invite you to follow as we list six all-natural herbal alternatives that have some evidence of reducing anxiety.

It’s important to note that if you are currently on prescription medication, whether for anxiety or not, it’s worth speaking to your doctor about taking herbal alternatives. While our list doesn’t detail this, some of these alternatives can negatively interact with certain medications. ²

Kava Kava

Naturally found in the islands of the Pacific Ocean, kava kava (sometimes referred to as just kava) has been used as a ceremonial beverage to alter moods and alleviate stress.

In 2013, a placebo-controlled trial found that kava can significantly reduce anxiety symptoms. Throughout 6 weeks, 75 participants were given one of three treatments; 120mg of kava, 240mg of kava, or a placebo. The study found that symptoms were reduced in participant groups that took the kava compared to the placebo. The study also concluded that kava was completely safe to take. ³

However, the Food and Drug Administration (FDA) found that long-term kava usage could produce severe lung injury. ² Unfortunately, this link between kava and liver injury remains unclear among scientists, as discussed by the World Health Organization (WHO). Therefore, more research is necessary before any connections can be made.

Still, due to the uncertainty, it’s in your best interest not to take kava for long-term treatment until more studies are developed.

Passionflower

The family of plants known as passionflower has nearly 550 different species. Certain species, such as P. incarnata, have been found to help treat symptoms of:

• Anxiety
• Nervousness
• Restlessness.

In a 2010 review, it was found that passionflower acted as an antianxiety medication comparable to benzodiazepines (i.e. Xanax and Valium). ⁴ Unfortunately, there isn’t much research outside of this one study.

Therefore, we suggest looking into other alternative herbs before settling on passionflower. Still, if you find other alternatives aren’t working, several P. incarnata products are available in both tablet and liquid form.

Valerian

Native to Europe and Asia, the valerian root has been used for centuries to help people with anxiety, depression, and sleep problems (i.e. insomnia). ⁵ Valerian root products are currently available in the following consumption methods:

• Tablet
• Tea
• Tincture

The National Center for Complementary and Integrative Health (NCCIH) notes that there remains inadequate evidence to conclude that valerian can help treat mental health conditions. However, other studies have found valerian root is safe to take. Therefore, it may be worth the try.

It’s suggested that pregnant or lactating women along with children under the age of three should NOT take valerian root. Not to mention, due to its sleep-inducing outcome, people should not take valerian together with alcohol or other sedatives.

Chamomile

Chamomile is a flowering herb that looks like a daisy and has been found to relieve anxiety and other stress-related conditions (such as insomnia). ⁶ Upon a quick search, you’ll find chamomile comes in two variations, Roman chamomile and German chamomile. Either will produce similar effects.

There are a variety of chamomile products currently on the market that can be consumed in a variety of different manners, including:

• Extract
• Skin cream
• Tablet
• Tea

In terms of the research, a 2016 clinical trial found that chamomile was an effective treatment for generalized anxiety disorder (GAD). The researchers gave 93 participants a daily dose of 1,500mg of chamomile for 12 weeks. This was followed by either the same dose for another 26 weeks or a placebo. ⁷

It was found that those who continued to take chamomile were less likely to have symptom relapse. And even when symptoms did appear, they were less severe than before the chamomile treatment.

It’s important to note that some people may be allergic to chamomile. Vulnerable individuals may have a reaction to the following plants:

• Chrysanthemums
• Daisies
• Marigolds
• Ragweed

Lavender

As a member of the mint family, many people have self-reported using lavender as a means of easing nerves and calming anxiety symptoms. Some of the most popular ways to take lavender include:

• Developing tea from lavender leaves
• Mixing lavender oil with a base oil for massage
• Placing the oil or flowers into a bath
• Using the oil in aromatherapy

While there aren’t many studies on the long-term effects of lavender on anxiety, many studies have suggested that it can be used for short-term treatment.

This is thanks to the fact that lavender essential oil (LEO) contains terpenes. In a 2017 review article, two terpenes found in LEO (linalool and linalyl) were shown to be prominent in relaxing the brain’s chemical receptors. ⁸

Cannabidiol (CBD)

While cannabis remains a debated subject in terms of treating anxiety, many studies are producing evidence that it can help people. Most notably, the cannabinoid known as cannabidiol (CBD).

CBD is one of over a hundred cannabinoids found within the cannabis plant. When consumed, it naturally affects our endocannabinoid system (ECS). One aspect people enjoy about CBD is the fact that it doesn’t produce psychoactivity – or a “high.” ⁹

Some studies concerning CBD as an anxiety treatment include:

• In 2011, Neuropsychopharmacology published a study that tested the effects of CBD on individuals with a social anxiety disorder. One group of participants was given CBD while another was given a placebo. They were then asked to participate in a simulated public speech. Those who were given the CBD showed a significant decrease in both anxiety discomfort and overall discomfort. ¹⁰

• In 2015, Nature Reviews Neuroscience published a review of 48 separate studies that looked into CBD’s therapeutic effects on people with various anxiety disorders, including obsessive-compulsive disorder (OCD), panic disorder, and post-traumatic stress disorder (PTSD). It concluded that there was strong evidence that CBD can help reduce symptoms of anxiety. ¹¹

Thinking Beyond Herbal Alternatives

While it can be beneficial to take herbal alternatives for anxiety, it helps to promote other healthy activities alongside these supplements. These may include: ¹²

• Exercising
• Getting the right amount of sleep
• Meditation
• Proper diet

Remember, treating anxiety isn’t just taking the right medicine. It’s promoting healthier habits to break the condition’s negative feedback loop.

By incorporating healthier habits with all-natural medicines, you have your best chance at overcoming symptoms in the long term.

Final Word

We understand that anxiety is a difficult condition to overcome and trying to find the right solutions to this disease can feel like desperation. It’s important to know that anxiety isn’t something that will be treated overnight. It’s something that takes time and effort.

We hope the herbal alternatives on this list will provide healthier, all-natural treatment routes. With our list, we also suggest you start developing healthy habits to promote the benefits of these supplements.

References

¹ Petrovska BB. Historical review of medicinal plants’ usage. Pharmacogn Rev. 2012 Jan;6(11):1-5. doi: 10.4103/0973-7847.95849. PMID: 22654398; PMCID: PMC3358962.

² Fugh-Berman A. Herb-drug interactions. Lancet. 2000 Jan 8;355(9198):134-8. doi: 10.1016/S0140-6736(99)06457-0. Erratum in: Lancet 2000 Mar 18;355(9208):1020. PMID: 10675182.

³ Sarris J, Stough C, Bousman CA, Wahid ZT, Murray G, Teschke R, Savage KM, Dowell A, Ng C, Schweitzer I. Kava in the treatment of generalized anxiety disorder: a double-blind, randomized, placebo-controlled study. J Clin Psychopharmacol. 2013 Oct;33(5):643-8. doi: 10.1097/JCP.0b013e318291be67. PMID: 23635869.

⁴ Lakhan SE, Vieira KF. Nutritional and herbal supplements for anxiety and anxiety-related disorders: systematic review. Nutr J. 2010 Oct 7;9:42. doi: 10.1186/1475-2891-9-42. PMID: 20929532; PMCID: PMC2959081.

⁵ Oh CM, Kim HY, Na HK, Cho KH, Chu MK. The Effect of Anxiety and Depression on Sleep Quality of Individuals With High Risk for Insomnia: A Population-Based Study. Front Neurol. 2019 Aug 13;10:849. doi: 10.3389/fneur.2019.00849. PMID: 31456736; PMCID: PMC6700255.

⁶ Hieu TH, Dibas M, Surya Dila KA, Sherif NA, Hashmi MU, Mahmoud M, Trang NTT, Abdullah L, Nghia TLB, Y MN, Hirayama K, Huy NT. Therapeutic efficacy and safety of chamomile for state anxiety, generalized anxiety disorder, insomnia, and sleep quality: A systematic review and meta-analysis of randomized trials and quasi-randomized trials. Phytother Res. 2019 Jun;33(6):1604-1615. doi: 10.1002/ptr.6349. Epub 2019 Apr 21. PMID: 31006899.

⁷ Mao JJ, Xie SX, Keefe JR, Soeller I, Li QS, Amsterdam JD. Long-term chamomile (Matricaria chamomilla L.) treatment for generalized anxiety disorder: A randomized clinical trial. Phytomedicine. 2016 Dec 15;23(14):1735-1742. doi: 10.1016/j.phymed.2016.10.012. Epub 2016 Oct 24. PMID: 27912875; PMCID: PMC5646235.

⁸ Malcolm BJ, Tallian K. Essential oil of lavender in anxiety disorders: Ready for prime time? Ment Health Clin. 2018 Mar 26;7(4):147-155. doi: 10.9740/mhc.2017.07.147. PMID: 29955514; PMCID: PMC6007527.

⁹ Zou S, Kumar U. Cannabinoid Receptors and the Endocannabinoid System: Signaling and Function in the Central Nervous System. Int J Mol Sci. 2018 Mar 13;19(3):833. doi: 10.3390/ijms19030833. PMID: 29533978; PMCID: PMC5877694.

¹⁰ Bergamaschi MM, Queiroz RH, Chagas MH, de Oliveira DC, De Martinis BS, Kapczinski F, Quevedo J, Roesler R, Schröder N, Nardi AE, Martín-Santos R, Hallak JE, Zuardi AW, Crippa JA. Cannabidiol reduces the anxiety induced by simulated public speaking in treatment-naïve social phobia patients. Neuropsychopharmacology. 2011 May;36(6):1219-26. doi: 10.1038/npp.2011.6. Epub 2011 Feb 9. PMID: 21307846; PMCID: PMC3079847.

¹¹ Blessing EM, Steenkamp MM, Manzanares J, Marmar CR. Cannabidiol as a Potential Treatment for Anxiety Disorders. Neurotherapeutics. 2015 Oct;12(4):825-36. doi: 10.1007/s13311-015-0387-1. PMID: 26341731; PMCID: PMC4604171.

¹² Yadav M. Diet, Sleep and Exercise: The Keystones of Healthy Lifestyle for Medical Students. JNMA J Nepal Med Assoc. 2022 Sep 1;60(253):841-843. doi: 10.31729/jnma.7355. PMID: 36705141; PMCID: PMC9794932.