Herbs which are termed ‘anxiolytics’ have an action which specifically relieves anxiety, much like anxiolytic medications, except usually without the side effects.

Herbs typically have multiple actions or qualities, and in the case of anxiolytic herbs many of them are also nervine tonics, which help to restore the healthy function of the nervous system.  Some anxiolytic herbs are also mildly sedative which can be helpful when disturbed sleep accompanies anxiety.

For further and deeper restoration of the nervous system and to readdress balance in the stress response, which can often be out of sync with anxiety, herbs known as adaptogens can also be beneficial.  Adaptogens such as ashwagandha increase the body’s resilience to physical, mental, emotional, and environmental stress, and may be helpful in addition to the other anxiolytic herbs outlined below.

If you feel unsure about which herbs might be best for easing anxiety, the guidance of a herbalist would be beneficial, where you will receive support tailored specifically for you. They are especially helpful as the root cause of anxiety differs between people, and different bodily systems may need to be restored and nourished. A herbalist can help with a deep and nuanced approach, rather than only treating symptoms. See the resources page for details on how to find a herbalist.

Passionflower (Passiflora incarnata)

Passionflower is specifically helpful in cases of anxiety due to its anxiolytic effect, and particularly if anxiety is accompanied by a racing heart (tachycardia), or difficulties sleeping (6).  Traditionally passionflower has been given as a tea by Native Americans for its anxiolytic effect.  It is considered beneficial where circular thinking accompanies anxiety.  It can help to switch off this repetitive thinking, also having a sedative effect so can be a soothing bedtime herbal tea if sleep is also affected by anxiety.  It combines well with lemon balm and skullcap as a relaxing drink.

Whilst passionflower can have a sedative effect, this is usually mild and so it can be taken during the daytime to help manage anxiety.  As well as being anxiolytic, passionflower is also classified as a nervine herb. Nervines act like a tonic for the nervous system, helping to nourish the nerves and rebalance the emotions (7), which can also be calming for anxiety.

A small pilot study of a randomized controlled trial was carried out on patients diagnosed with generalised anxiety disorder (GAD). Over a 4-week period participants were given either passionflower extract drops and placebo tablets, or oxazepam tablets (a benzodiazepine medication) and placebo drops.  The outcome of the study concluded that the passionflower extract and oxazepam were equally effective in the treatment of GAD.  However, the oxazepam group had significantly more side effects in the form of problems relating to impaired ability to carry out their job compared to the passionflower group who showed little of these side effects (8).

Although this was a small study, it demonstrates the potential for passionflower as an effective option instead of medications for anxiety, with less debilitating side effects.

A more recent systematic review of literature on the use of passionflower in neuropsychiatric disorders concluded that the anti-anxiety effect of passionflower is comparable to some anti-anxiety drugs (oxazepam and midazolam).  The authors deemed passionflower a safe and effective treatment option in cases of anxiety, as well as insomnia, and in reducing stress reactivity (9).

Caution: Passionflower can increase the effects of some prescription medications for anxiety, so seek the guidance of a herbalist who will be able to advise on appropriate and safe dosing.

Skullcap (Scutellaria lateriflora)

Skullcap is particularly beneficial where anxiety is accompanied by muscle tensions, sleep issues, excitability or irritability.  This herb is a wonderful nervine tonic, so will help to restore the nerves and calm anxiety, whilst also being mildly sedative so aiding better sleep.

Due to its affinity with the head, skullcap is helpful for easing overthinking.  Although the name skullcap is thought to derive more from the shape of the flower, it is also a useful analogy for the energetics of how the plant may be considered to help with anxiety. Taking skullcap can feel a little like putting a cap on which gathers the mind back in, stopping it from travelling all over the place with scattered thoughts. It is a very grounding herb. 

Valerian (Valeriana officinalis)

Valerian is traditionally considered a convalescent tonic which calms the nervous system and enhances its function, whilst also having a direct anxiolytic effect. The name valerian comes from the Latin valere – meaning “to be strong, powerful, healthy”. This explains why although typically considered to be a calming, hypnotic and sedative herb, it can in some people also be stimulating due to providing an increase in vital energy. It is often worth persevering with due to being so helpful at restoring the nervous system, which alongside its anxiolytic effect make it a wonderful herb to directly ease anxiety as well as improving overall function and health of the nervous system.

Valerian is particularly helpful when anxiety is accompanied by sleep difficulties, emotional stress, excitability, or a sense of irritability. It has a sedative effect so can be beneficial in assisting with getting off to sleep while its tonic support helps to rebuild the nervous system which can allow deeper more nourishing sleep to be possible.  Valerian is also a muscle relaxant so can be a great support where muscle tension is present along with anxiety.  It combines well with passionflower and skullcap.

A recent review of studies on valerian’s anxiolytic potential found positive outcomes for anxiety in six out of seven studies reviewed (10).

Lemon balm (Melissa officinalis)

An old saying about this herb sums it up quite well: “it causes the mind and the heart to become merry, and it revives the heart”*.  Lemon balm not only eases anxiety but can be considered to revive the energetically ‘heavy-heart’ by lightening the mood.  It is also a gentle nervine so helps to restore the nervous system, which can be beneficial in cases of anxiety.

Lemon balm makes a refreshing drink which can be drunk as a herbal infusion with the fresh or dried herb, alone as a simple, or it combines well with passion flower and skullcap.  Lemon balm is a member of the mint family, plants in this family are typically easy to grow, and even without a garden lemon balm will usually grow quickly in a pot on a windowsill or shelf with daylight, making it an accessible remedy for home use as the leaves can be picked fresh and made into a simple infusion.

*This saying about Lemon balm is often quoted as originating from a herbal by Culpepper (11).  Before this quote Culpepper refers to a ‘Seraphio’ as having said this. Seraphio probably referred to the author of a book on medical botany dating back to the 12^th – 13^th century, thought to be written in Arabic by a ‘Serapion the Younger.’

Lavender (Lavandula angustifolia)

Lavender is a well-known relaxing remedy, mainly attributed to the essential oils it contains, which many of us will be familiar with if we have ever brushed by a lavender bush.  The effects of these essential oils seem to work on the central nervous system, both when inhaled, and when the herb is taken internally (as an infusion).

Lavender is considered a nervine herb, meaning it helps to calm and strengthen the nervous system.  It is particularly helpful when sleep issues or stress headaches accompany anxiety.  Energetically it can be helpful in cases where emotional stagnation accompanies anxiety.  As an infusion lavender combines well with lemon balm and passionflower.