Adulthood can feel like a whirlwind. Between juggling family, work, and your own well-being, it's no wonder anxiety sneaks in more often than we'd like. If you’re feeling anxious, you're not alone—far from it. Anxiety disorders affect about 40 million adults in the U.S. each year, and many people experience heightened anxiety due to hormonal shifts, life transitions, and the natural challenges of a busy life​​. Anxiety, like ADHD, can also signal deeper issues such as fear and panic, and it can cause isolation and loneliness when it becomes too much to bear.

Anxiety can be debilitating; it can cause people to not leave the house, or not communicate with others. Teens miss school. Adults miss work. We all lose out on dreams and ambitions when we’re overly anxious, and because it is a definable mental health disorder, it’s not as easy as snapping your fingers to make it go away.

Natural Ways to Reduce Stress and Herbs for Anxiety

But here's the good news: there are gentle, effective ways to manage anxiety that fit easily into your daily routine. Here we'll explore a few natural strategies to ease your mind, calm your heart, and nourish your body. The healing power of herbs and foods in your kitchen can make all the difference. Kitchen magic is one of my favorite ways to support natural health, which is why my online, on-demand video course Herbs for the Brain—Beginner is such a valuable tool packed with guidance on supporting anxiety naturally.

Here are some ways you can reduce your anxious reaction to triggers:

Take a Breath: A Gentle Pause in the Day

Being present in the moment is particularly helpful when anxiety makes you feel scattered or overwhelmed. By tuning into the now, pausing to take a breath helps calm the racing thoughts that often fuel anxiety.

It can be as simple as taking a few deep breaths before you start your day or pausing to notice the warmth of your tea cup in your hands. As life picks up its pace, finding these quiet moments can offer you the clarity and peace you need to face the day with grace.

Best Herbs for Anxiety

In my two online courses Herbs for the Brain (Beginner or Certificate), we focus on how to improve your brain health especially using herbs and foods. And that means at home, in your own kitchen, where it’s easy, less expensive and comfortable.

It’s easy to forget that the food you eat and the herbs you use can have a powerful effect on your mental well-being. But food is not just fuel—it’s medicine. And for navigating the unique challenges of life, a nourishing diet can play a pivotal role in reducing anxiety.

Here are four top herbs I cover in depth in my course that will help you ease anxiety, reduce stress, and improve focus. I suggest trying them as teas (infusions of the dried herb or root in just-boiled water) or as powders.

Ashwagandha (Withania somnifera)

This adaptogen helps your body manage stress by regulating cortisol levels. It’s known for its ability to soothe the mind, and studies show it can reduce symptoms of anxiety​.

Chamomile (Matricaria recutita)

A soothing herb that makes a lovely lightly-bitter tea, chamomile is perfect for winding down after a long day. It can help calm the nervous system and promote better sleep​.

Lavender (Lavandula spp.)

Lavender's flowers and leaves can help reduce anxiety and balance your mood. You can diffuse lavender oil, create a spray with witch hazel and lavender essential oil for your pillow, or brew a calming lavender flower tea to sip as needed​.

Rhodiola (Rhodiola rosea)

This adaptogen helps improve focus and reduce fatigue. It helps the body adapt your response stress, and like these other herbs, is generally safe, reliable and effective.

Incorporating these herbs into your daily life is easier than you might think. Add them to teas, soups, or even smoothies. (In my course, you’ll get my e-book with 24 delicious recipes using these and other herbs.) Over time, you'll notice how these simple, natural remedies can ease anxiety and restore balance in your life.

Brain Health Supplements: Using Omega-3 Fatty Acid

Make sure you eat the right brain-healthy foods and even take supplements when needed. For example, foods rich in omega-3 fatty acids (like salmon and flaxseeds), magnesium (found in leafy greens and nuts), and antioxidants (in blueberries and dark chocolate) support not only physical health but also mental clarity and emotional well-being​.

Omega-3 fatty acids can support the myelin sheath, especially important in depression and other brain illnesses such as Parkinson's Disease.

Understanding how these nutrients and herbs work together to nourish your body will empower you to make your kitchen a brain-health sanctuary. In my course, I help you take control of what you eat and how you care for your body, so that you're also nourishing your mental health.

Stress relief can start with a cup of (herbal) tea.

Learn More About Herbs for the Brain

If you’re a beginner, or someone curious about this topic and you want to support yourself or loved ones, check out the Herbs for the Brain Beginner online course, which will provide you a solid overview, a look at dozens of herbs and foods, and a 24-recipe e-book to help you create an action plan.

If you are a nurse, acupuncturist, social worker, herbalist, aromatherapist, or other health care professional interested in diving deep into botanical and nutrient-based therapies for herbal and mental health, see the Herbs for the Brain Certificate comprehensive course, with 8.5 hours of video instruction, a Student Workbook, Student Coursebook, and up-to-date scientific and research-based case studies.

 Nothing on this page or website is intended to treat, diagnose, cure or prevent any disease. This page and website is for information and educational purposes only.