Adulthood can feel like a whirlwind. Between juggling family, work, and your own well-being, it's no wonder anxiety sneaks in more often than we'd like. If you’re feeling anxious, you're not alone—far from it. Anxiety disorders affect about 40 million adults in the U.S. each year, and many people experience heightened anxiety due to hormonal shifts, life transitions, and the natural challenges of a busy life​​.

In fact, nearly 1 in every 5 adults in the US is formally diagnosed with an anxiety disorder every year.

Anxiety, like ADHD, can also signal deeper issues such as fear and panic, and it can cause isolation and loneliness when it becomes too much to bear.

Anxiety can be debilitating; it can cause people to not leave the house, or not communicate with others. Teens miss school. Adults miss work. We all lose out on dreams and ambitions when we’re overly anxious, and because it is a definable mental health disorder, it’s not as easy as snapping your fingers to make it go away.

Natural Ways to Reduce Stress and Herbs for Anxiety

But I enjoy the good news: there are gentle, effective ways to manage anxiety that can fit naturally into your daily routine. As an herbalist, I appreciate the healing power of herbs and foods in my kitchen and know that when combined with therapies such as talking with a counselor or confiding in a friend, it can make all the difference. 

Herbs don't remove stress; they help us adapt to it, either emotionally, behaviorally, or physically (or all three). Here are some ways you can reduce your anxious reaction to stressful triggers:

Take a Breath: A Gentle Pause in the Day

Being present in the moment is particularly helpful when anxiety makes you feel scattered or overwhelmed. By tuning into the now, pausing to take a breath helps calm the racing thoughts that often fuel anxiety.

It can be as simple as taking a few deep breaths before you start your day or pausing to notice the warmth of your tea cup in your hands. As life picks up its pace, finding these quiet moments can offer you the clarity and peace you need to face the day with grace.

I find it's not enough to just breathe; while that helps, it's also useful to use that time (even if it's just a couple of breaths) to set your intention. "I'm going to relax," or "I'm going to take a step back and try this again."

I experienced the value of this technique recently when I traveled to Europe to teach at a retreat. One (of the several) planes was delayed and we sat in the plane, on the tarmac, for more than an hour. That was stressful, but even the planned flight to Europe at 5+ hours was enough to make me need to take a deep breath.

Best Herbs for Anxiety

In my Integrative Mental Health Academy, which includes the online course Herbs for the Brain Certificate, I share ways to improve brain health especially using herbs and foods. And that means at home, in your own kitchen, and in the clinic where practitioners can show clients how to use easy and less expensive herbal remedies. 

It’s easy to forget that the food you eat and the herbs you use can have a powerful effect on your mental well-being. But food is not just fuel—it’s medicine. A nourishing diet can play a pivotal role in reducing anxiety (she says as she eats a bite of dark chocolate).

Here are four of my favorite herbs that I have researched and cover in depth in my courses that will help you ease anxiety, reduce stress, and improve focus. I suggest trying them as teas (infusions of the dried herb or root in just-boiled water) or as powders.

Ashwagandha (Withania somnifera)

This adaptogen helps your body manage stress by regulating cortisol levels. It’s known for its ability to soothe the mind, and studies show it can reduce symptoms of anxiety​. In herbal terms, this is an anxiolytic, and I make the distinction between an anxiolytic that is sedative and one that is non-sedative.

Ashwagandha tends to be sedative for most people, so it can be helpful to take it at night. It can be a remedy that you take as a powder whisked into a mug of hot milk, for instance; add cocoa powder or vanilla if desired and drink after a stressful day.

Chamomile (Matricaria recutita)

A soothing herb that makes a lovely lightly-bitter tea, chamomile is perfect for winding down after a long day. Also a sedative anxiolytic, it can help calm the nervous system and promote better sleep​. It's especially useful if stress causes nausea; many people get an upset stomach when they're worried and chamomile, because of its mild bitter qualities, can soothe both the mind and the belly.

Lavender (Lavandula spp.)

Lavender's flowers and leaves can help reduce anxiety and balance your mood. You can diffuse lavender oil, create a spray with witch hazel and lavender essential oil for your pillow, or brew a calming lavender flower tea to sip as needed. Many people who develop stress headaches find that lavender can soothe it; however, it can also have the opposite effect and cause headaches. I find that using lavender in the form of aromatherapy rather than an herbal remedy can be helpful as long as it is done in extremely minute doses (very, very diluted).

Rhodiola (Rhodiola rosea)

This adaptogen helps improve focus and reduce fatigue. It helps the body adapt your response stress, and like these other herbs, is generally safe, reliable and effective.

Unlike ashwagandha or chamomile, Rhodiola is a non-sedative anxiolytic, meaning it won't put you to sleep or make you drowsy. In fact, it can be stimulating and energizing and is best taken in the morning when you're preparing for a busy day. Use the tincture, or put the powder in your morning smoothie, or make a strong syrup with rhodiola root and drizzle it on your oatmeal or pancakes.

Incorporating these herbs into your daily life is easier than you might think. Add them to teas, soups, or even smoothies. (In my course, you’ll get my e-book with 24 delicious recipes using these and other herbs.) Over time, you'll notice how these simple, natural remedies can ease anxiety and restore balance in your life.

Brain Health Supplements: Using Omega-3 Fatty Acid

Another thing to consider is nutrients -- not foods, necessarily, but the chemicals or components of foods that can often be taken as capsules and other supplements.

Eat the right brain-healthy foods, and consider even taking supplements when needed. For example, foods rich in omega-3 fatty acids (like salmon and flaxseeds), magnesium (found in leafy greens and nuts), and antioxidants (in blueberries and dark chocolate) support not only physical health but also mental clarity and emotional well-being​. My course includes resources on managing grief especially through herbs, foods and nutrients (even including chocolate!).

Omega-3 fatty acids can support the myelin sheath, a valuable substance that coats nerve cells in the brain and is especially implicated in depression and other brain illnesses such as Parkinson's Disease. Clinicians and practitioners will find a great wealth of neurobiology information in the Integrative Mental Health Academy.

Understanding how these nutrients and herbs work together to nourish your body will empower you to make your kitchen a brain-health sanctuary. In my course, I help you take control of what you eat and how you care for your body, so that you're also nourishing your mental health.

Stress relief can start with a cup of (herbal) tea.

Learn More About Herbs for the Brain

If you are a nurse, acupuncturist, social worker, herbalist, aromatherapist, or other health care professional interested in diving deep into botanical and nutrient-based therapies for herbal and mental health, see the Herbs for the Brain Certificate comprehensive course, with 8.5 hours of video instruction, a Student Workbook, Student Coursebook, and up-to-date scientific and research-based case studies.

 Nothing on this page or website is intended to treat, diagnose, cure or prevent any disease. This page and website is for information and educational purposes only.