10 Natural Remedies for Anxiety (& How to Prepare)

Natural remedies for anxiety have natural properties that act on the nervous system to promote well-being. Lemon balm tea, for example, contains rosmarinic acid with helps to soothe agitation and nerves. 

Other natural anxiety remedies, like passionflower tea or chamomile tea and foods like oats and bananas help to boost serotonin, which is a hormone that is important for boosting mood and promoting relaxation. 

Natural remedies are a great option for combating anxiety, stress and nervousness, however they should not replace treatment prescribed by your doctor.

Natural remedies

Some natural remedies for anxiety include:

1. Lemon balm tea

Lemon balm tea is a natural anxiolytic that helps relieve anxiety and nervousness. It contains rosmarinic acid, a polyphenol that increases the activity of GABA receptors. This neurotransmitter acts has a relaxant effect on the nervous system, which can help to promote well-being.

Read more about the health benefits of lemon balm. 

Ingredients

• 1 tablespoon of fresh lemon balm leaves
• 1 cup of water

Directions

Boil the water in a pot, remove from heat and add the lemon balm leaves. Cover and let it steep for 5 minutes. Then, strain and drink 3 to 4 cups of this tea per day.

People who take medication to sleep or for thyroid problems should only drink this tea as directed by their doctor, as lemon balm tea can increase or decrease the effects of these medications.

Furthermore, pregnant or breastfeeding women should always consult their obstetrician before consuming this tea.

2. Chamomile tea

Chamomile tea is a powerful natural anxiolytic, because it contains apigenin. This is a flavonoid that promotes relaxation in the central nervous system and reduces cortisol levels in the body, a hormone that is related to stress. Check-out the other health benefits that chamomile tea can offer.

Ingredients

• 1 tablespoon of dried chamomile flowers
• 1 cup of water

Directions

Boil the water in a pot, remove from heat and add the chamomile flowers. Cover and let it steep for 5 minutes. You can drink up to 4 cups of this tea per day. 

Chamomile tea is not recommended for people who are allergic to chamomile or plants in the same family, like daisies, ragweed and chrysanthemums. This tea is also not recommended for babies under 6 months.

Chamomile tea (Matricaria recutita) can be consumed during pregnancy and breastfeeding. Roman chamomile tea should be avoided, as there minimal studies available that support its safety during thse life phases.

3. Passionflower tea

Passionflower is a natural anxiolytic remedy that contains chrysin, a flavonoid that activates GABA receptors, thus helping to treat anxiety and nervousness.

Ingredients

• 1 tablespoon of dried passionflower
• 1 cup of water

Directions

Boil the water in a pot, remove from heat and add the passionflower flowers. Cover and let it steep for 5 minutes. You can drink up to 3 cups of this tea per day. 

This tea is contraindicated for children under 12 years of age, anyone with allergies to passion flower pregnant women and breastfeeding women.

Furthermore, passionflower tea should also not be taken together with alcohol, anxiolytics, sedatives. antihistamines, aspirin, warfarin, heparin, antiplatelet drugs or NSAIDs.

4. Oats

Oats are high in magnesium, a mineral that is important for the production of serotonin. This neurotransmitter helps to increase happiness and boost mood, which play a role in preventing anxiety and nervousness.

The daily recommended amount of oats 2 tablespoons, which can be added to fruits, juices and yogurts or ground into flour to prepare cookies, pies, cakes, bread and pasta.

Read more about whether oatmeal is good for you and how to prepare it. 

5. Kava-kava tea

Kava-kava tea is a natural anxiolytic that relieves anxiety and nervousness. It contains kavalactones, which is a bioactive compound that acts in a similar way to some anxiolytic medications. It helps to regulate the action of the GABA neurotransmitter in the brain. Learn more about the benefits of kava kava.

Ingredients:

• 1 tablespoon of kava-kava roots
• 500 ml of water

Method of preparation:

Place the kava-kava roots in a pot with water and boil for 10 minutes. Strain, let the infusion cool and drink 2 to 3 cups of this tea per day.

This tea is contraindicated for pregnant or breastfeeding women. This tea is also not recommended for children under 3 years of age, for people with liver disease or for anyone taking antidepressant medications.

6. Lavender essential oil

Lavender essential oil is a powerful natural anxiolytic, because it contains linalool and linalyl acetate. These are monoterpenes with sedative and relaxing effects, which can help reduce anxiety, stress and nervousness.

Lavender essential oil can be used by deeply inhaling the aroma of the essential oil directly from the bottle. Be sure to inhale, hold the air in the lungs for about 3 seconds, and then exhale. Repeat this process 3 to 7 times, several times a day. 

This essential oil should not be used by pregnant or breastfeeding women. Children can only use lavender essential oil as directed by a pediatrician. It is important to highlight that lavender essential oil should not be ingested orally.

7. Hops tea

Hops tea can be used in cases of anxiety, insomnia and nervousness, as it prevents the breakdown of GABA. It also improves the action of melatonin receptors and enhances the effect of this hormone.

Ingredients:

• 1 teaspoon of dehydrated hops leaves
• 1 cup of water

Directions

Boil the water in a pot, remove from heat and add the hops leaves . Cover and let it steep for 10 minutes. hen strain and drink up to 3 cups of this tea per day.

Hops tea should not be consumed by pregnant or breastfeeding women, as there are minimal studies that support its safety during these life phases.

8. Lemongrass tea

Lemongrass tea, s a great natural anxiolytic, because it contains compounds with sedative, calming and relaxing effects. Citral, for example, acts on the central nervous system to help relieve anxiety and stress. 

Ingredients

• 1 tablespoon of fresh lemongrass leaves, chopped
• 1 cup of water

Directions

Boil the water in a pot, remove from heat and add the lemongrass leaves . Cover and let it steep for 5 minutes. Then strain and drink up to 3 cups of this tea per day.

Lemongrass is not recommended for children, nor should it be used by pregnant or breastfeeding women. Anyone taking sedative medications or medications to control blood pressure should consult a doctor before consuming this tea.

9. Bananas

Bananas have a natural anxiolytic action because they contain tryptophan, an amino acid that is essential in the formation of serotonin. This hormone help to improve mood and promotes relaxation, which can help to combat anxiety. 

This fruit can be eaten daily, either a small banana or 1/2 large banana per day. It can be eaten in its natural state or cooked and added to sweet or savory dishes.

10. Valerian tea

Valerian tea is a natural anxiolytic that contains valerenic and isovaleric acid. These are bioactive compounds that increase the activity of neurotransmitters in the brain, like GABA, which promote relaxation and reduce symptoms of anxiety and stress such as agitation and nervousness. Read more about the difference between stress and anxiety.

Ingredients:

• 1 tablespoon of dry valerian root
• 300 ml of water

Directions

Boil the water in a pot, remove from heat and add the dry valerian root. Cover and let it steep for 10 minutes. Then strain and drink up to 2 cups of this tea per day.

This tea is contraindicated for pregnant or breastfeeding women, as well as for children under 3 years of age.

This tea should also not be used by people who take medication for anxiety or depression, and for anyone who take strong pain medication (like codeine, morphine or tramadol), muscle relaxants, or anticonvulsants  (like phenobarbital or pentobarbital).