Feeling overwhelmed with stress and anxiety is a common experience in today’s fast-paced world. While there are various prescription medications available to help manage these conditions, many individuals prefer a more natural approach.
Fortunately, there are numerous herbs that have been used for centuries to promote relaxation and ease the burden of stress and anxiety. In this article, we will explore some of the best herbs for reducing stress and anxiety, along with their potential benefits.
1. Lavender
Lavender is a popular herb known for its calming properties. Its soothing scent has been shown to reduce anxiety and promote relaxation.
A study published in the Journal of Alternative and Complementary Medicine found that lavender essential oil helped reduce anxiety in patients undergoing dental treatment. You can inhale lavender oil directly, add it to a diffuser, or even take it as a supplement to experience its stress-relieving benefits.
2. Chamomile
Chamomile is another well-known herb that can help ease stress and anxiety. It contains apigenin, an antioxidant that binds to certain receptors in your brain, promoting relaxation and sleep.
A study published in the Journal of Clinical Psychopharmacology found that chamomile extract reduced symptoms of generalized anxiety disorder. You can enjoy chamomile tea or take it as a supplement to reap its calming effects.
3. Ashwagandha
Ashwagandha, also known as Indian ginseng, is an adaptogenic herb that has been used in Ayurvedic medicine for centuries. It helps your body adapt to and manage stress by reducing the production of cortisol, the stress hormone.
Multiple studies have shown that ashwagandha can reduce stress and anxiety levels and improve overall well-being. You can take it as a supplement in capsule or powder form.
4. Passionflower
Passionflower is a beautiful flowering plant that has been traditionally used to treat anxiety and insomnia. It works by increasing levels of gamma-aminobutyric acid (GABA) in your brain, which helps calm and relax you.
A study published in the Journal of Clinical Pharmacy and Therapeutics found that passionflower supplements were as effective as benzodiazepine medications in reducing anxiety. You can take passionflower in the form of tea, tincture, or supplement.
5. Lemon Balm
Lemon balm, also known as Melissa officinalis, is a herb from the mint family with a lemony scent. It has been used since ancient times to reduce stress and promote relaxation.
Lemon balm contains compounds that inhibit the enzyme responsible for breaking down GABA, resulting in increased levels of this calming neurotransmitter. A study published in the Journal of Ethnopharmacology found that lemon balm extract had anxiolytic effects in animals. You can enjoy lemon balm tea or take it as a supplement.
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6. Valerian Root
Valerian root is a herb that has long been used to promote sleep and reduce anxiety. It works by increasing GABA levels in your brain, helping to calm your nervous system.
A study published in Phytotherapy Research found that valerian root significantly improved sleep quality and reduced anxiety in participants. You can find valerian root in the form of tea, tincture, or supplement.
7. Rhodiola Rosea
Rhodiola rosea is an adaptogenic herb that helps your body adapt to stress and reduce anxiety.
It works by modulating the release of stress hormones and increasing the availability of serotonin and dopamine in your brain, promoting a sense of well-being. A study published in the Nordic Journal of Psychiatry found that rhodiola rosea was effective in reducing stress and improving symptoms of burnout. You can take rhodiola rosea in the form of capsules or tablets.
8. Holy Basil
Holy basil, also known as tulsi, is considered a sacred herb in Ayurveda. It has been traditionally used to promote relaxation and reduce stress levels.
Holy basil contains compounds that help regulate cortisol, the stress hormone, and promote a sense of calm. A study published in the Journal of Ayurveda and Integrative Medicine found that holy basil extract reduced symptoms of stress and anxiety in participants. You can enjoy holy basil tea or take it as a supplement.
9. Kava
Kava, also known as kava kava, is a plant native to the South Pacific that has been used for centuries to promote relaxation and relieve anxiety.
It works by increasing GABA levels in your brain and reducing the activity of certain neurotransmitters involved in anxiety. However, it’s important to note that kava has been associated with liver toxicity, so it should only be used under the guidance of a healthcare professional. You can find kava in the form of capsules, liquids, or powders.
10. Ginkgo Biloba
Ginkgo biloba is an ancient tree native to China that is known for its medicinal properties. It can help reduce anxiety by improving blood flow to the brain and promoting a sense of calm.
A study published in the Journal of Psychopharmacology found that ginkgo biloba was effective in reducing symptoms of generalized anxiety disorder. You can take ginkgo biloba as a supplement in capsule or liquid form.
In conclusion, herbs have long been used to alleviate stress and anxiety.
Lavender, chamomile, ashwagandha, passionflower, lemon balm, valerian root, rhodiola rosea, holy basil, kava, and ginkgo biloba are just a few examples of the many herbs that can help promote relaxation and reduce stress levels. Whether you prefer to enjoy them as teas, supplements, or extracts, incorporating these herbs into your daily routine may provide natural support for managing stress and anxiety.
