3 Natural Options to Help Ease Your Anxiety

Written By Cindy Koen

This article discusses evidence-based, natural options that might help reduce anxiety but should not be considered medical advice. Always consult with your doctor before using any medications or supplements.

Anxiety is an increasingly common experience in America that can make everyday tasks more difficult to manage. As a society, we are getting more anxious every year. One survey found that 43% of adults are more anxious now than they were last year.[i] People are dealing with stress in their personal lives as well as concerns about national and global issues. Some of the worries people expressed when surveyed about the causes of their anxiety included:

  • Worries about health and family

  • Personal financial stress

  • Climate change

  • The economy

  • The upcoming presidential election.

Nearly 1 in 5 adults in America is affected by an anxiety disorder, but most choose to deal with it on their own or ignore it completely rather than seek treatment from a professional.[ii] There are a variety of options to help alleviate symptoms of anxiety.

  • Medications recommended and prescribed by a medical practitioner

  • Therapy provided by a licensed therapist (there are many options available in addition to traditional talk therapy)

  • Lifestyle changes (exercise, dietary changes, and other options)

  • Supplements

When trying to find what works best for you, make sure you choose evidence-based options and never use supplements alongside medication without consulting your doctor. Here are three options that I have found to be quite effective in my own life.

Lavender

Lavender is a remarkable, powerhouse herb that has been used for millennia for everything from mummification to perfume. Today, lavender is most well-known as a calming agent used to help reduce symptoms related to stress and anxiety. One review[iii] of 30 research studies found that lavender was most effective for long-term relief when taken orally as Silexan in doses ranging from 80-160 mg. Aroma therapy was also effective for immediate, short-term relief of symptoms. Lavender can also be used in teas and is delicious in baked goods such as scones and cookies!

Green Tea

Green Tea has received a lot of attention in recent years for its effectiveness for a wide range of health concerns, such as cardiovascular health, type 2 diabetes, weight loss, inflammation, and even Alzheimer's disease. Recent research has found that green tea is also tremendously effective for stress and anxiety relief. The high concentration of the amino acid l-theanine found in green tea contributes to its anxiety-relieving properties. L-theanine[iv] can be taken as a supplement on its own, and while more research needs to be done, current findings show success with dosages between 200-400 mg per day. Green tea can be taken as a supplement or consumed as a delicious beverage. If you don’t like the taste of green tea, try mixing it with your favorite herbal tea for a refreshing, anxiety-relieving treat!

Lemon Balm

Lemon balm (Melissa officinalis) is a perennial herb from the mint family. It has a mild lemony scent and flavor, which lends itself to many wonderful culinary uses, such as salads, desserts, and teas. Beyond cooking, lemon balm is used to help naturally heal cold sores and other skin conditions, promote better sleep, and reduce stress and anxiety. Some studies have confirmed lemon balm’s ability to significantly reduce depression, stress, and mild to moderate anxiety and improve sleep quality when compared to a control group.[v] Effective dosages range from 1-3 grams (1000-3000 mg) per day and can be taken in supplement form or as a tea. Topical ointments are available for skin conditions, and I have found them to be highly effective!

Conclusion

Anxiety is a growing concern in America, affecting millions of people and influencing their ability to manage daily life. Regardless of what is contributing to your increased anxiety, you should know that you are not alone and there are many options available to address and alleviate your symptoms. From professional treatments like therapy and medication to natural remedies like lavender, green tea, and lemon balm (all of which I have found helpful in my own life), help is freely available. You do not need to suffer in silence. It is important to prioritize evidence-based approaches and consult healthcare professionals, when necessary, especially when combining treatments. Natural treatments can have side effects and interactions with each other and with prescription or over-the-counter medication. Do not treat children with supplements or medications without consulting with your doctor. The same guidelines apply if you are pregnant or breastfeeding. By taking proactive steps, you can find effective strategies to reduce anxiety and improve your overall well-being.

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[i] American Psychiatric Association. (2024, May 1). American adults express increasing anxiousness in annual poll; stress and sleep are key factors impacting health. Psychiatry.org. https://www.psychiatry.org/News-room/News-Releases/Annual-Poll-Adults-Express-Increasing-Anxiousness#:~:text=In%202024%2C%2043%25%20of%20adults%20say%20they%20feel,2024%20U.S.%20election%20%2873%25%29%2C%20and%20gun%20violence%20%2869%25%29.

[ii] Anxiety & Depression Association of America. (n.d.). Facts & Statistics: Anxiety and Depression Association of America, ADAA. Anxiety Disorders - Facts & Statistics. https://adaa.org/understanding-anxiety/facts-statistics

[iii] Shamabadi, A., Hasanzadeh, A., Ahmadzade, A., Ghadimi, H., Gholami, M., & Akhondzadeh, S. (2023). The anxiolytic effects of lavandula angustifolia (lavender): An overview of systematic reviews. Journal of Herbal Medicine, 40, 100672. https://doi.org/10.1016/j.hermed.2023.100672

[iv] Williams, J. L., Everett, J. M., D’Cunha, N. M., Sergi, D., Georgousopoulou, E. N., Keegan, R. J., McKune, A. J., Mellor, D. D., Anstice, N., & Naumovski, N. (2019). The Effects of Green Tea Amino Acid L-Theanine Consumption on the Ability to Manage Stress and Anxiety Levels: a Systematic Review. Plant Foods for Human Nutrition, 75(1). https://doi.org/10.1007/s11130-019-00771-5

‌[v] Ghazizadeh, J., Sadigh-Eteghad, S., Marx, W., Fakhari, A., Hamedeyazdan, S., Torbati, M., Taheri-Tarighi, S., & Mirghafourvand, M. (2021). The effects of lemon balm (Melissa officinalis L.) on depression and anxiety in clinical trials: A systematic review and meta-analysis. Phytotherapy Research, 35(12), 6690-6705. https://doi.org/10.1002/ptr.7252

 

Cindy Koen
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