Natural anxiety remedies, such as kava, valerian, and chamomile, may be used as complementary options for people with high stress levels or those diagnosed with an anxiety disorder.
These remedies contain compounds with calming, sedative, and relaxing effects. They may help improve sleep quality and relieve anxiety and stress.
However, these remedies do not replace medical treatment or psychotherapy. They should only be used as a complementary approach to help manage anxiety over time.
Main options
Some options for natural anxiety remedies include:
1. Kava
Kava, also called Piper methysticum, is a plant used in natural medicine. It contains compounds called kavalactones, which appear to have effects similar to benzodiazepines, medications used to treat anxiety.
The kavalactones in kava help strengthen the action of GABA, a natural brain substance that calms the nervous system and promotes relaxation.
In addition, this plant has other components that act on areas linked to emotions, such as the amygdala and hippocampus, helping to reduce signs of anxiety.
Kava supplements are a practical option because they allow for better control of the dose of active compounds. The recommended dose is 60 to 120 mg per day for extracts with a 50% to 70% concentration of kavalactones.
Although tea made from the roots is also popular, the ideal use, whether in capsules or tea, should follow the guidance of a doctor or herbal medicine specialist.
Ingredients:
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1 tablespoon of kava root;
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500 mL of water.
Preparation method:
Boil the kava root with the water for 10 to 15 minutes. Then, allow it to cool slightly and strain. Drink 2 to 3 times per day.
2. Valerian
Valerian is an excellent option for people who have anxiety due to insomnia or poor sleep.
Its compounds, such as valerenic acid, act on nervous system cells and help calm the nervous system and improve sleep.
Valerian is usually consumed as a tea, but it is also available as a supplement. In this case, 1 capsule of 450 mg may be taken about 30 minutes before bedtime, or 1 capsule of 100 mg may be taken three times per day, always as directed by a doctor or herbal medicine specialist.
Ingredients:
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1 tablespoon of valerian root;
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300 mL of boiling water.
Preparation method:
Place the valerian root in the boiling water and let it steep for 10 to 15 minutes. Then, strain and allow it to cool slightly. Drink 30 to 45 minutes before bedtime.
A teaspoon of another calming herb, such as passionflower or lavender, can also be added together with valerian root.
3. Ashwagandha
Ashwagandha, also known as Indian ginseng, is another medicinal plant with a proven effect against anxiety disorder and chronic stress.
This plant is widely used for its adaptogenic action, which is the ability to help the body adapt to stress by reducing the production of cortisol, the stress hormone, and promoting balance.
In addition, ashwagandha also contains substances that act on the central nervous system in the same way as the neurotransmitter GABA, making a person feel more relaxed.
Ashwagandha can be consumed as a tea. However, the plant can also be found as a supplement, with a recommended dose of 500 mg, 1 to 2 times per day.
Ideally, the supplement should always be used with guidance from a doctor or herbal medicine specialist.
Ingredients:
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1 teaspoon of dried ashwagandha root;
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120 mL of boiling water.
Preparation method:
Add the ashwagandha to a cup of boiling water and cover for 10 to 15 minutes. Then, strain the mixture, allow it to cool slightly, and drink 1 cup per day for a maximum of 6 months.
4. Lemon balm
Lemon balm is a medicinal plant of the Melissa officinalis species. It is rich in phenolic compounds and flavonoids, such as rosmarinic acid, with calming, sedative, and relaxing properties that help fight anxiety and stress.
Lemon balm compounds work by increasing the activity of neurotransmitters in the brain, such as GABA, which contributes to a feeling of relaxation, well-being, and calmness.
Lemon balm tea is recommended for up to two weeks to improve sleep quality. To enhance its calming effects, it can be combined with valerian, helping to relieve restlessness and sleep disturbances.
In addition, lemon balm supplements in capsule form may be recommended by a doctor or herbal medicine specialist, with a dose of 300 to 600 mg three times per day.
Ingredients:
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1 tablespoon of lemon balm leaves;
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200 mL of boiling water.
Preparation method:
Add the lemon balm leaves to the boiling water, cover, and let steep for a few minutes. Then, strain and drink up to 3 cups of this tea per day.
5. Chamomile
Chamomile is a medicinal plant of the Matricaria recutita species, with proven calming and sedative properties.
The bioactive compounds in chamomile, such as phenolics, glycosides, and essential oils, have calming properties that may help relieve symptoms related to anxiety, depression, stress, and hyperactivity.
In addition, this medicinal plant contains a type of flavonoid called apigenin, which acts on brain receptors, promoting a tranquilizing and sedative effect.
Chamomile can be consumed as a tea prepared with the dried flowers and should be used with guidance from a doctor or herbal medicine specialist.
Ingredients:
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2 teaspoons of dried chamomile flowers;
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250 mL of boiling water.
Preparation method:
Add the dried chamomile flowers to the boiling water, cover, let steep for about 5 to 10 minutes, and strain before drinking. This tea can be consumed 3 times per day.
In addition, chamomile tea can be prepared with other ingredients, such as fennel, peppermint, or dried catnip, to increase its calming and antispasmodic effect.
6. Lavender
Lavender is a medicinal plant with proven sedative, relaxing, calming, and anxiolytic properties that help improve anxiety, sleep quality, and mood.
In addition, this medicinal plant may also help improve sleep, insomnia, and general well-being, as well as reduce stress and fight depression.
Lavender can be used as a tea prepared with the flowers, but it can also be used as an essential oil by adding 3 to 4 drops to a diffuser or placing it on a pillow or bedding.
Ingredients:
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1 dessert spoon of lavender flowers;
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200 mL of boiling water.
Preparation method:
Add the lavender flowers to a cup of boiling water and let steep for 5 to 10 minutes. Then, strain, allow it to cool slightly, and drink. This tea can be consumed up to 3 times per day, preferably after each main meal.
7. St. John’s wort
St. John’s wort is rich in bioactive compounds such as hypericin and hyperforin, which give the plant antidepressant and calming properties.
Its traditional use is associated with relief of mild to moderate depression, anxiety, insomnia, and muscle tension symptoms, promoting a feeling of well-being and emotional balance.
The main way to use St. John’s wort is as a tea. However, it can also be found in capsule form, with a recommended dose of 1 capsule, 3 times per day, or as a tincture, with 2 to 4 mL diluted in 100 mL of water, 3 times per day.
Ingredients:
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1 teaspoon of dried St. John’s wort flowers and leaves;
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250 mL of boiling water.
Preparation method:
Place the St. John’s wort in the boiling water, cover, and let steep for 5 to 10 minutes. Strain, allow it to cool slightly, and drink 2 to 3 cups per day after meals.
Precautions when using
The home remedies presented to treat anxiety symptoms contain active substances and should therefore always be used only with guidance from a doctor or herbal medicine specialist.
In addition, these remedies are contraindicated for pregnant women, women who are breastfeeding, children, or people with a weakened immune system.