Natural Remedies for Anxiety
Evidence-based natural remedies for managing anxiety, from herbs to breathing techniques. Below you'll find evidence-based remedies that grandmothers have used for generations, now verified by modern medical research.
1. Chamomile
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How It Helps
Chamomile contains apigenin, which binds to benzodiazepine receptors in the brain (the same receptors targeted by anti-anxiety medication), producing a calming effect without the side effects.
🔬 What the Research Says
A 2016 study in Phytomedicine found long-term chamomile use significantly reduced moderate-to-severe generalized anxiety disorder symptoms, with a good safety profile over 38 weeks.
[1] Long-term chamomile therapy for generalized anxiety disorder - Phytomedicine (2016)
📋 How to Use
Brew chamomile tea: steep 1-2 tea bags or 1 tablespoon dried chamomile flowers in hot water for 5-10 minutes. Drink 1-3 cups daily, especially before bed.
💊 Dosage
1-3 cups chamomile tea daily, or 500-1500mg chamomile extract supplement.
⚠️ Side Effects & Cautions
Very safe. Rare allergic reactions in people allergic to ragweed/daisies. May increase the effect of blood thinners.
🛒 Recommended Products
Traditional Medicinals Organic Chamomile Tea
★★★★★ 4.7 · $5-7
Nature's Answer Chamomile Extract
★★★★★ 4.5 · $8-12
2. Lavender
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How It Helps
Lavender's linalool compounds modulate the nervous system, reducing cortisol levels and promoting calm. An oral lavender supplement (Silexan) has been clinically shown to be as effective as lorazepam for anxiety.
🔬 What the Research Says
A 2019 meta-analysis in Phytomedicine found oral lavender supplementation (Silexan) significantly reduced anxiety comparable to low-dose benzodiazepines, without sedation or dependency risk.
[1] Lavender oil preparation Silexan is effective in generalized anxiety disorder - Phytomedicine (2019)
📋 How to Use
Use lavender essential oil in a diffuser, add a few drops to a warm bath, or apply diluted to wrists and temples. Oral lavender supplements (Silexan/CalmAid) are also available.
💊 Dosage
80mg oral lavender oil supplement (Silexan) daily, or aromatherapy with 3-5 drops in a diffuser.
⚠️ Side Effects & Cautions
May cause burping with lavender taste when taken orally. Avoid during pregnancy. Do not ingest essential oil directly.
🛒 Recommended Products
Nature's Way CalmAid (Silexan)
★★★★ 4.4 · $14-20
3. Deep Breathing
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How It Helps
Deep diaphragmatic breathing activates the vagus nerve and parasympathetic nervous system, directly countering the fight-or-flight response. It reduces cortisol, slows heart rate, and lowers blood pressure within minutes.
🔬 What the Research Says
A 2017 study in Frontiers in Psychology found diaphragmatic breathing significantly reduced cortisol levels and improved sustained attention in healthy adults after 8 weeks of practice.
[1] The Effect of Diaphragmatic Breathing on Attention, Negative Affect and Stress - Frontiers in Psychology (2017)
📋 How to Use
Practice 4-7-8 breathing: inhale through the nose for 4 counts, hold for 7 counts, exhale slowly through the mouth for 8 counts. Repeat 4 cycles. Do this 2-3 times daily or whenever anxiety strikes.
💊 Dosage
4 breath cycles of 4-7-8 breathing, 2-3 times daily. Can be done anywhere.
⚠️ Side Effects & Cautions
None. Completely safe for all ages. May cause lightheadedness if overdone - simply return to normal breathing.
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Browse All ConditionsLast reviewed: February 2026