Herbal alternatives for anxiety have become a widely discussed option for people who want natural support alongside (or instead of) conventional treatment. While managing an anxiety disorder typically starts with therapy or prescription medication, those approaches don’t work the same way for everyone.

Medications like Xanax and Valium are effective for many people, but they carry a real risk of dependence and withdrawal. And for some, the side effects outweigh the benefits. That’s part of why interest in plant-based remedies has grown so steadily.

Herbal alternatives are natural compounds derived from plants that cultures around the world have used for centuries to ease stress and calm the nervous system. Research is still catching up, but clinical reviews suggest some medicinal herbs show genuine promise for reducing anxiety symptoms, with most reporting fewer adverse effects than conventional medications. ¹ Results do vary from person to person, and it’s important to speak with a doctor before making any changes to your treatment plan.

This article reviews several evidence-informed herbal alternatives that may help with anxiety; what they are, what the science says, and what to keep in mind before trying them.

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Key Highlights

• Natural anxiety support options include herbs like kava, passionflower, valerian, chamomile, lavender, and CBD, each showing varying levels of research-backed potential for reducing anxiety symptoms.

• Effectiveness varies by individual and usage, with some herbal alternatives offering short-term calming effects while others may support longer-term anxiety management when used consistently and safely.

• Best results come from a combined approach, where herbal alternatives for anxiety are paired with lifestyle habits like exercise, sleep, meditation, and a balanced diet to support overall mental health.

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Table of Contents

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Medical Disclaimer

Most herbal alternatives covered in this article have limited clinical research behind them. Many of the studies referenced remain in the preliminary stages, meaning larger, more rigorous trials are still needed to confirm their effectiveness.

That’s not a reason to dismiss them, but it is a reason to be realistic. Herbal supplements work best as a complement to a broader treatment plan, not a replacement for one. Most healthcare guidelines recommend combining medication with therapy as the most effective approach to treating anxiety.

Before adding any herbal alternative to your routine, talk to your doctor, especially if you’re currently taking other medications, as interactions are possible.

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Herbal Alternatives for Anxiety

For thousands of years, people across cultures have used plant-based medicines to ease stress and calm their nerves. ² As more people grow cautious about long-term pharmaceutical use, many are revisiting these time-tested remedies.

Below, we cover six herbal alternatives for anxiety that have at least some clinical evidence supporting their use.

One important heads-up: if you’re currently on any prescription medication (for anxiety or otherwise), check with your doctor before trying any of the options below. Some herbs can interact with common medications in ways that aren’t always obvious. ³

Kava Kava

Native to the islands of the Pacific Ocean, kava kava (often called simply kava) has been used for centuries as a ceremonial drink to ease stress and lift mood.

A 2013 placebo-controlled trial found that kava can significantly reduce anxiety symptoms. Over six weeks, 75 participants received either 120mg of kava, 240mg of kava, or a placebo. Both kava groups showed meaningful symptom reduction compared to the placebo group, and the study concluded that kava was safe to use. ⁴

That said, the Food and Drug Administration (FDA) found that long-term kava use may be linked to serious liver damage. The connection isn’t fully understood, a point as discussed by the World Health Organization (WHO), which notes the evidence remains inconclusive. More research is needed before any firm conclusions can be drawn.

For now, it’s best to avoid using kava as a long-term solution until the science catches up.

Passionflower

The plant family known as passionflower includes nearly 550 species. One in particular (P. incarnata) has shown the most promise for easing symptoms of anxiety, nervousness, and restlessness.

A 2010 review found that passionflower performed comparably to benzodiazepines like Xanax and Valium for anxiety relief. ⁵ Since then, the research base has grown.

A systematic review of nine clinical trials found that the majority reported reduced anxiety levels following the use of P. incarnata preparations, with no adverse effects on memory or psychomotor function observed. ⁶ More recently, a 2024 randomized controlled trial found that passionflower was as effective as benzodiazepine tapering in reducing anxiety symptoms in patients with generalized anxiety disorder, with fewer side effects.

That said, the NIH notes that conclusions are still not definitive, and passionflower should be avoided during pregnancy as it may induce uterine contractions.

If other herbal alternatives haven’t worked for you, passionflower is worth discussing with your doctor. P. incarnata products are available in both tablet and liquid form.

Valerian

Native to Europe and Asia, valerian root has been used for centuries to support people dealing with anxiety, depression, and sleep problems like insomnia. ⁷ It’s currently available in several forms, including tablet, tea, and tincture.

The National Center for Complementary and Integrative Health (NCCIH) notes that the evidence supporting valerian for mental health conditions is still limited. Results across studies have been inconsistent, partly due to small sample sizes and varying dosages. That said, the research picture has grown more promising in recent years.

A 2023 randomized, double-blind, placebo-controlled clinical study found that valerian extract produced a measurable decrease in anxiety scores over 56 days, alongside significant improvements in sleep quality. ⁸ Most studies also agree that valerian has a good safety profile, which makes it a reasonable option to explore.

A few important precautions: pregnant or lactating women and children under three should avoid valerian root. And because of its calming, sleep-inducing effects, it should not be combined with alcohol or other sedatives.

Chamomile

Chamomile is a daisy-like flowering herb with a long history of use for anxiety, stress, and sleep problems like insomnia. ⁹ It comes in two main varieties (Roman chamomile and German chamomile), both of which produce similar calming effects. You’ll find it available in several forms, including extract, skin cream, tablet, and tea.

The research on chamomile is among the most promising of any herbal alternative for anxiety. A 2016 clinical trial found that chamomile was an effective treatment for generalized anxiety disorder (GAD). Researchers gave 93 participants a daily dose of 1,500mg of chamomile for 12 weeks, followed by either continued treatment or a placebo for another 26 weeks. ¹⁰

Participants who continued taking chamomile maintained significantly lower GAD symptoms than those switched to placebo, and both groups reported similarly low rates of adverse events. When symptoms did return, they were less severe than before treatment began.

A subsequent meta-analysis of 12 randomized controlled trials confirmed that chamomile appears both effective and safe for GAD and sleep quality. ⁹ However, the reviewers noted that larger trials are still needed.

It’s important to note that some people are allergic to chamomile, particularly those who also react to the following plants: chrysanthemums, daisies, marigolds, and ragweed. If any of those are a problem for you, check with your doctor before trying chamomile.

Lavender

As a member of the mint family, lavender is one of the most common herbal alternatives for anxiety. Many people report that it helps ease nerves and promote a sense of calm.

You can use lavender in several simple ways:

• Brew tea from dried lavender leaves or buds
• Mix lavender essential oil with a carrier oil for a massage
• Add lavender oil or flowers to a warm bath
• Use lavender oil in aromatherapy (diffusers or inhalation)

Research on long-term use is still limited. However, several studies suggest lavender may support short-term anxiety relief.

This effect comes from compounds in lavender essential oil, often called terpenes. A 2017 review found that two key terpenes (linalool and linalyl acetate) may help calm activity in the brain’s chemical receptors linked to stress and anxiety. ¹¹

Cannabidiol (CBD)

Cannabidiol (CBD) is one of the more widely discussed anxiety herbal alternatives. While cannabis remains a debated option, research continues to show that CBD may help reduce anxiety symptoms in some individuals.

CBD is one of over 100 cannabinoids found in the cannabis plant. It interacts with the body’s endocannabinoid system (ECS), which plays a role in mood, stress, and emotional balance. Unlike THC, CBD does not produce a “high,” which makes it a more accessible option for those seeking relief without psychoactive effects. ¹²

Several studies highlight CBD’s potential for anxiety support. A 2011 study published in Neuropsychopharmacology found that individuals with social anxiety disorder who took CBD before a public speaking test reported lower anxiety and discomfort compared to those given a placebo. ¹³

A 2015 review in Nature Reviews Neuroscience analyzed 48 studies on CBD and anxiety-related conditions, including OCD, panic disorder, and PTSD. The review concluded that CBD shows strong potential for reducing anxiety symptoms across multiple conditions. ¹⁴

Thinking Beyond Herbal Alternatives

Herbal alternatives can offer support, but they work best when paired with healthy daily habits. Anxiety often connects to lifestyle factors, so long-term relief usually requires more than supplements alone.

Helpful habits include: ¹⁵

• Regular exercise to support mood and reduce stress hormones
• Consistent, high-quality sleep to stabilize emotional regulation
• Meditation or breathing exercises to calm the nervous system
• A balanced diet that supports brain health and energy levels

Here’s why this matters: anxiety often follows a cycle where stress disrupts sleep, poor sleep increases stress sensitivity, and the cycle continues. Healthy habits help interrupt that loop.

When you combine herbal alternatives for anxiety with consistent lifestyle changes, you give your body and mind better conditions for recovery. Over time, this combined approach may improve resilience and reduce symptom intensity.

Final Word

We understand that anxiety can feel overwhelming, and finding the right support often takes time. Anxiety is not something that improves overnight; it requires patience and consistency.

The herbal alternatives for anxiety in this guide may offer gentle, natural support. They work best when combined with healthy daily habits that support overall mental health.

Small, steady changes can make a meaningful difference over time. A combined approach offers the most sustainable path forward.

Frequently Asked Questions (FAQs)

References

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³ 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.

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