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People suffering from extreme cases of stress and anxiety choose herbal remedies for stress relief. Many people prefer ayurvedic herbs over prescription drugs for stress relief. This is due to unwanted side effects in some of these drugs, such as Benzodiazepines and beta-blockers.
One thing to remember is that it is extremely important to consult your doctor in both cases. You should consult a doctor before starting, reducing, or stopping a prescription drug or a herbal supplement. Some ayurvedic herbs can have side effects or can interact with other medicines too.
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Did You Know
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Integrating herbs into a holistic lifestyle
Herbal remedies for stress reduction work best when paired with an all-encompassing way of living. Overall well-being can be improved by combining the use of herbs with other health-promoting activities like exercise, mindfulness, and proper diet.
By using such an integrated model, herbs are positioned as part of a synergistic approach to health rather than as stand-alone remedies, which may increase their benefits. This method promotes the idea that maintaining one's health is a journey in which many aspects, including one's emotional stability and surroundings, are vital.
Additionally, people can customise their wellness practices to fit their own requirements and preferences by incorporating herbs into a more comprehensive health routine. This promotes a more sustainable and individualised approach to stress management and overall health.
List of best herbs to help reduce stress
- Ashwagandha
- Chamomile
- Valerian
- Lavender
- Passionflower
- Kava Kava
- Milky oats
- Valerian root
- Holy Basil
Ashwagandha
Withania somnifera or Ashwagandha is an 'Adaptogen'. Adaptogens are a group of herbs that affect the hormones and systems in our body that regulate our stress response. This group of herbs has a long history in India. In traditional Indian or Ayurvedic medicine, they are used for their various benefits. You can find Ashwagandha as one of the Zanducare herbs for stress relief.
A clinical trial in 2019 explored the effects of Ashwagandha on anxiety and stress. An 8-week study with 58 participants who had stress received one of three random treatments. The treatments were Ashwagandha extract at a 250 mg dose or at a 600 mg dose or a placebo. Participants with the Ashwagandha extract treatment showed lower Cortisol, the stress hormone levels. These participants also experienced better sleep quality than the others.
Participants with the 600 mg dose of Ashwagandha extract reported that their stress was down significantly. The participants with the 200 mg Ashwagandha extract did not report any reduction in stress levels.
In another study in 2019 with 60 participants who reported mild anxiety got 250mg Ashwagandha or a placebo. These treatments were for a 60-day period. Those who got the herb treatment showed vastly reduced anxiety levels. This is one of the stress-relieving herbs to try and can be consumed in liquid tincture form or as a tablet.
Chamomile
Chamomile is very similar in appearance to Daisy and is a flowering herb. Chamomile is one of the most common natural ways to relieve stress. There are two types of Chamomile used medicinally: German and Roman Chamomile. Chamomile is used in different forms to relieve stress. Here are a few of those forms:
- Chamomile Tea
- Chamomile Extract
- Chamomile Skin Cream
- Chamomile Tablet
A clinical trial conducted in 2016 investigated in detail the efficacy of Chamomile as a long-term treatment. It detailed the use of Chamomile with Generalized Anxiety Disorder (GAD). In this study, 93 participants received 1500mg of Chamomile for 12 weeks. After these 12 weeks, some continued on Chamomile for the next 26 weeks, while others switched to a placebo.
The inference from this study showed that the patients who took Chamomile for 40 weeks were no less likely to suffer from an attack of GAD. But, when they relapsed, their symptoms were less severe than those who changed to a placebo. This makes Chamomile one of the most important herbal remedy for stress relief.
An important thing to remember is that some people may suffer from allergic reactions. These reactions are most likely to occur in people with allergies to these plants:
- Ragweed
- Daisy
- Chrysanthemums
- Marigolds
Chamomile may have interactions with certain drugs. Some of these drugs are the blood thinner, Warfarin and the anti rejection drug, Cyclosporine. Everybody who is taking some kind of medicine or supplement should consult their doctor before starting Chamomile supplements or Tea.
Valerian
The next herb on the list of herbs to help reduce stress is Valerian. Valeriana officinalis is a native plant of Europe and Asia. It has been used for anxiety, depression, and other sleep-related problems for centuries. Valerian root, like Chamomile, is available in different forms. Some of these forms are as follows:
- Tea
- Tablet
- Tincture
There have not been many high-quality studies on the effects of Valerian root as a natural way to relieve stress. The NCCIH (National Centre for Complementary and Integrative Health) states that there is not enough evidence to prove Valerian's efficacy as a depression and anxiety reliever.
The NCCIH notes that there is no data to prove the safety and usefulness of Valerian for long-term use in some groups. However, studies say that Valerian is generally safe. These groups are as follows:
- Pregnant women
- Nursing mothers
- Children under three years of age
Another essential thing to note is that Valerian can have sleep-inducing effects. Taking the help of sedatives and alcohol can make Valerian dangerous.
Lavender
Lavender is one of the most common stress-relieving herbs to try. People have used Lavender to remove anxiety and to help calm their nerves for centuries. Like the previous herbs, Lavender can also be used in several forms. Some of these forms are as follows:
- Tea made from the leaves
- Essential oil mixed in a base oil and used as a massage oil
- Adding the flowers or the oil to baths
LEO (Lavender Essential Oil) has chemicals called terpenes. A reviewed article from 2017 says that two of these terpenes, called Linalyl Acetate and Linalool, have calming effects. These terpenes have a calming effect on our brain's chemical receptors. This article also suggests that Lavender can be a very effective short-term treatment in cases of anxiety disorders. But studies prove that the long-term effects of LEO are lacking. Lavender is another Zanducare herb for stress relief.
People have been using stress-relieving herbs to try and alleviate anxiety for thousands of years. There are innumerable studies proving the efficacy of these herbs in relieving the symptoms of stress and anxiety. Some herbal products, like prescription drugs, can cause unwanted side effects.
This makes it extremely prudent that you consult your doctor before taking any sort of supplement. The herbal products might also take longer to start showing their effects. There can also be an interaction between herbal products and certain medications when taken at the same time.
Passionflower
Passionflower, or Passiflora incarnata, has been used since the 16th century as a stress reliever. It is thought to reduce anxiety because it may raise levels of GABA, a neurotransmitter that helps control mood.
Be alert: Passionflower is probably a low-risk supplement to your wellness regimen, but you should still talk to your doctor before using it (particularly if you're pregnant or nursing).
Kava Kava
The Pacific Islands have been using kava kava (Piper Methysticum) as a ceremonial beverage for hundreds of years. Kava has been investigated as a potential natural treatment for stress and anxiety, which is certainly not surprising given that it is thought to induce feelings of satisfaction and relaxation. Although additional research is required, the results of ongoing clinical trials evaluating its effectiveness in treating anxiety are encouraging.
Although kava root was originally mashed and mixed with water to make a drink, it is now available in powder, extract, and liquid form. Kava bars, teas, and ready-made cocktails are all available.
Milky oats
The plant that produces milky oats is the same as that of oatmeal, but we collect the seeds before they ripen when they are still exuding a white, milky latex. Although the harvesting window is small, the benefits are substantial! This plant is special because it is a Trophorestorative, or herb that replenishes the neural system.
This property makes it a valuable treatment for chronic fatigue and adrenal depletion. It's also beneficial for sadness and anxiety brought on by overwhelm or insomnia, as well as anxiety resulting from depression. The best way to consume this remedy is as a tincture produced from the young, creamy seed heads.
Valerian root
One well-known dietary supplement for anxiety is valerian root (Valeriana officinalis). In 460 B.C., Greek physicians discovered that it had relaxing properties. However, valerian root is mixed in with the results. While some studies support the use of this treatment for anxiety, others do not.
Serious adverse effects are also linked to Valerian root. Liver damage has reportedly been reported. This generally happens when taking valerian root along with other supplements. If you quit taking it abruptly, withdrawal symptoms could also occur.
Holy Basil
Tulsi, often known as holy basil (Ocimum Tenuiflorum), is a common herb in Ayurveda, an ancient Indian medical system.
Holy basil has been found in a few trials to help reduce tension and anxiety. When someone utilizes it for an extended amount of time, this is particularly true. However, longer-term research will probably reveal more about the action of holy basil and the ideal dosage.
Brahmi
Brahmi is helpful in reducing anxiety and stress symptoms. It's one of the most well-liked herbs for reducing anxiety and is also said to improve memory. It elevates your mood and encourages physical relaxation. Additionally, by enhancing your condition, it can assist you in managing your anxiety, mood, and irregular sleep habits.
Conclusion
You should consider these things before you decide to try natural ways to relieve stress. However, if you still think you want to be on the safer side of things, do not hesitate to connect with your doctor right away. They will help you.
FAQs
1. What herb is the best for stress?
There are a number of herbs that are good for relieving stress. They are, lavender, lemon balm, valerian, chamomile, passion flower, kava, etc.
2. What is the best herb used to calm the stress as per Ayurveda?
For the past 2,000 years, ashwagandha, a potent rejuvenation herb, has been used to prepare Ayurvedic medicine. According to a study published in the Indian Journal of Psychological Medicine, ashwagandha can lower the body's primary stress hormone, cortisol.
3. How do herbs help in relieving stress?
By influencing the neurological system to encourage relaxation and lessen anxiety, herbs can aid in stress relief. For instance, chamomile and lavender have relaxing properties, while ashwagandha is an adaptogen that aids in the body's ability to adjust to stress.
Rhodiola can increase brain function and lessen weariness, and Valerian root can improve the quality of sleep, which is important for stress management.
4. Are there any side effects to using herbs for stress relief?
Even though many herbs are harmless when used properly, they can mix with pharmaceuticals or cause negative effects. For instance, large amounts of Rhodiola can make you nervous, and valerian root can make you drowsy.
Before beginning any herbal supplement, always get advice from a healthcare professional, especially if you are expecting, nursing, or using other medications.
5. How long does it take for stress-relieving herbs to work?
Depending on the herb and the person, different herbs have different lifespans when it comes to reducing stress.
Certain plants, like chamomile and lavender, can have calming effects right away, but other herbs, like ashwagandha and Rhodiola, could not exhibit noticeable effects for a few weeks. It takes time and consistent use to feel the full benefits of these natural therapies.
References
- People suffering from extreme cases of stress and anxiety choose herbal remedies for stress relief. (https://www.researchgate.net/)
- Withania somnifera or Ashwagandha is an 'Adaptogen'. (https://www.ncbi.nlm.nih.gov/)
- Adaptogens are a group of herbs that affect the hormones and systems in our body that regulate our stress response. (https://www.ncbi.nlm.nih.gov/)
- Chamomile is one of the most common natural ways to relieve stress. (https://www.sciencedirect.com/)
- People have used Lavender to remove anxiety and to help calm their nerves for centuries. (https://www.sciencedirect.com/)
