Anxiety caused by extreme stress can be a serious health problem. According to the National Institute of Mental Health, about 40 million Americans experience anxiety and anxiety disorders. When anxiety becomes debilitating—when it’s constant or overwhelming, and it interferes with your relationships and activities—you should contact a doctor or health care provider for available options. But if you’re experiencing mild or moderate anxiety, herbal treatments could help.
St. John’s Wort: Also called hypericum perforatum, St. John’s Wort is used to help treat anxiety, depression, and/or sleep disorders. The plant’s yellow flowers, whose medicinal uses were first recorded in ancient Greece, are used to prepare teas and tablets that contain its concentrated extracts.
St. John’s Wort has been shown to help treat mild to moderate depression and anxiety. But two large studies, one funded by National Center for Complementary and Alternative Medicine, showed that the herb was no more effective than a placebo in treating major depression of moderate severity. Also, research indicates that the herb interacts with some drugs, including birth control pills, and that these interactions can limit the effectiveness of some prescription meds. So, if you’re using any medications, consult with a health care provider or pharmacist first.
Kava: Several studies have shown kava, found in beverage form, to be effective in treating anxiety, with progressive improvements after using it for one to four weeks. Preliminary evidence suggests that kava is comparable to potent benzodiazepines, such as Valium.
While kava is not tolerance-forming when used as recommended, there is some concern that it may cause liver damage. However, the quality of reports has been vague, and there is not yet any conclusive evidence suggesting this.
Valerian: An herb native to Europe and Asia, Valerian may be used as a sedative in anti-anxiety treatment, and can be helpful for insomnia. It’s prepared from the roots of the plant and is usually in the form of capsules. Valerian has also been given in combination with other herbs, like passion flower and St. John’s Wort to treat anxiety. However, the properties of Valerian are not entirely known, and more research needs to be conducted before a specific recommendation can be made.
Passion Flower: The dried aerial parts of the flower have historically been used as a sedative to help treat symptoms of restlessness, anxiety, and agitation. Early evidence suggests that passion flower, consumed in teas, infusions, or capsules, may have benzodiazepine-like calming properties. However, better clinical research is needed before any ultimate conclusions can be made.
Lemon balm: A member of the mint family, lemon balm is often combined with other calming herbs, such as valerian and chamomile, to help reduce anxiety. Lemon balm supplements are made from the plant’s leaves, available as tea, capsules and essential oil. Essential oils made from lemon balm leaves contain plant chemicals called terpenes, which play a role in the herb’s relaxing effects. Lemon balm also contains eugenol, which calms muscle spasms and numbs tissues.
Rescue Remedy: Bach flower remedies are dilutions of flowers used for regulating emotions. The herbal treatments, which can be found as dilutions and sprays, help to calm stress and ease restlessness. The best known flower remedy is the Rescue Remedy, which contains equal amounts of Rock rose, Impatiens, Clematis, Star of Bethlehem, and Cherry Plum.
A review of clinical trials found that Bach flower remedies are likely not more effective than a placebo. But selecting and taking Rescue Remedy may act as a calming ritual for people.
Herbal treatment for anxiety is becoming increasingly popular. Herbal remedies, such as these, can be found by visiting an herbologist or in the homeopathic section of Whole Foods Market. If you’re considering using herbal remedies for stress and mild anxiety, first talk to your doctor or a pharmacist to avoid negative interactions with other herbs, supplements, or medications. For more severe anxiety, it’s best to consult with a mental health specialist.
