--- title: Best Natural Remedies for Anxiety description: Find out the 19 best natural remedies for anxiety, including green tea, lavender and lemon balm. canonical: https://time.com/4786130/best-natural-remedies-anxiety/ author: TIME article:opinion: false article:content_tier: free article:published_time: 2017-05-19T15:28:18.000Z article:modified_time: 2026-10-08T09:03:20.554Z og:title: 10 Natural Remedies for Anxiety og:description: From holding your breath to lemon balm og:url: https://time.com/4786130/best-natural-remedies-anxiety/ og:site_name: TIME og:image: https://static.time.com/v3/assets/bltea6093859af6183b/blte50afaceb0629a98/6988ce16656a3f0508bd013c/green-tea-anxiety-remedy.jpg?branch=production&width=1200&quality=75&auto=webp&crop=16:9 og:image:width: 4996 og:image:height: 2810 og:image:alt: Cup of green tea og:type: article twitter:card: summary_large_image twitter:title: 10 Natural Remedies for Anxiety twitter:description: From holding your breath to lemon balm twitter:image: https://static.time.com/v3/assets/bltea6093859af6183b/blte50afaceb0629a98/6988ce16656a3f0508bd013c/green-tea-anxiety-remedy.jpg?branch=production&width=1200&quality=75&auto=webp&crop=16:9 video:duration: 01:38 video:published: 2017-03-20 section: personal-finance topics: healthy eating, grocery shopping, hidden sugar, processed foods, veggie chips, salad dressing, cold-pressed juice, gluten-free diet, food additives, saving money genre: consumer advice, explainer tones: instructive, cautionary, conversational, playful emotions: curiosity (medium), caution (medium), reassurance (low) sentiment: neutral audience: budget-conscious shoppers, health-focused consumers, people following diets, home cooks organizations: TIME, Chobani products: plain yogurt, flavored yogurt, veggie chips, potato chips, bottled salad dressing, cold-pressed juice, gluten-free products, packaged foods content_suitability: health controversy [00:00-01:22] transcript_source: automatic transcription transcript_reviewed: not applicable ---  # 10 Natural Remedies for Anxiety > Sponsored content. 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Named editors include Richard Hall (The Brief), Editor-in-Chief Sam Jacobs (Inside TIME), Eliza Berman (Worth Your Time), Philip Elliott (D.C. Brief), Justin Worland (Future Proof) and Harry Booth (In the Loop). Health Matters is written by TIME's health desk. #### How do I sign up for a TIME newsletter? Go to time.com/newsletters, choose the newsletters you want and enter your email address. There is no cost and no subscription requirement. ### Sources * TIME Newsletters: [time.com/newsletters](/c/time-nl-network-2026q3/newsletters?i=1fa1bf6c-05db-4fcc-852c-b6fd6a129ae5&cr=time-nl-network-2026q3-v1) ## Video: 5 "Healthy" Foods to Avoid Spending Money On Money [Watch (HLS stream): 5 "Healthy" Foods to Avoid Spending Money On Money](https://cdn.jwplayer.com/manifests/rhvQTdZe.m3u8) (1:38)  _Published 2017-03-20. Explore 5 seemingly healthy foods that nutritionists say to keep out of your shopping cart._ Description, summary, key points, chapters, key quotes, questions and transcript, where present, were produced automatically from the video or its captions and were not reviewed. ## Summary The video argues that several foods marketed as healthy are not worth buying, and that nutritionists advise against them. It covers flavored yogurt, veggie chips, bottled salad dressings, cold-pressed juice, and gluten-free packaged products. For each, it suggests cheaper or simpler alternatives such as plain yogurt sweetened with fruit and honey, homemade dressing, and whole fruit. ## Key points - Some supermarket products are not as healthy as they appear and may not be worth their cost. (00:00) - Flavored yogurt carries added sugar; plain yogurt sweetened with fruit and honey saves money and calories. (00:15) - Veggie chips are described as having a long list of additives and starches, with calories comparable to potato chips. (00:30) - Bottled salad dressings contain processed oil, added sugar, and artificial colors, and can be replaced with olive oil, vinegar, and herbs. (00:44) - Juicing strips away beneficial fiber and leaves mostly sugar, so eating whole fruits is recommended instead. (00:59) - Gluten-free products carry a significant price markup and should be avoided unless needed for celiac disease or gluten sensitivity. (01:12) - Packaged foods are described as not ideal for a healthy diet in general. (01:22) ## Chapters - [00:00 to 00:15] Introduction to misleading healthy foods. The host says supermarket products can seem healthier than they are and previews five foods to avoid. - [00:15 to 00:27] Flavored yogurt and sugar. Plain yogurt is praised for digestion, calcium, and protein, but flavored versions carry sugar, so buying plain and sweetening it at home is suggested. - [00:27 to 00:44] Veggie chips and additives. Veggie chips are presented as no healthier than potato chips, with additives and starches, so eating real vegetables is recommended. - [00:44 to 00:59] Bottled salad dressings. Bottled dressings are criticized for processed oil, sugar, and artificial colors, and homemade dressing is proposed as cheaper and healthier. - [00:59 to 01:12] Cold-pressed juices. Juicing removes fiber and leaves mainly sugar, so whole fruits are recommended instead. - [01:12 to 01:38] Gluten-free products and closing. Gluten-free foods are costly and unnecessary without a diagnosis, and packaged foods are generally not ideal, ending with the sign-off Coinage. ## Key quotes - [00:10] host: "Let's explore 5 seemingly healthy foods that nutritionists say to keep out of your shopping cart." - [00:22] host: "Spend about 5 bucks on a large tub of plain Chobani and sweeten it yourself with fruit and honey." - [00:35] host: "They're veggie! Wrong!" - [00:59] host: "Cold pressed juices are a staple for many looking to live healthy." - [01:22] host: "packaged foods aren't ideal for a healthy diet anyway." ## Questions this video answers - Which seemingly healthy foods should shoppers avoid buying? [00:10] - Is flavored yogurt a good choice compared with plain yogurt? [00:15] - Are veggie chips healthier than potato chips? [00:30] - Are bottled salad dressings a healthy and affordable option? [00:44] - Does juicing fruits and vegetables provide the same benefits as eating them whole? [00:59] - Should people without celiac disease or gluten sensitivity buy gluten-free products? [01:12] ## Content suitability - health controversy [00:00-01:22]: Makes claims that common supermarket foods are unhealthy and that some products are not worth buying, attributed to nutritionists without named sources. by [Robert A. Barnett / Health.com](https://time.com/author/health-com/) ## Robert A. Barnett / Health.com Contributor May 19, 2017 3:28 PM UTC Explore 5 seemingly healthy foods that nutritionists say to keep out of your shopping cart. by [Robert A. Barnett / Health.com](https://time.com/author/health-com/) ## Robert A. Barnett / Health.com Contributor May 19, 2017 3:28 PM UTC You’re anxious, worried, _freaked_. You’re upset about (pick one): [money](http://www.health.com/health/gallery/0,,20541338,00.html), health, work, family, love. Your heart is beating fast, your breathing is shallow and rapid, your mind is imagining doom, and you wish you could just relax…now! Whether you have a full-blown [anxiety disorder](http://www.health.com/health/gallery/0,,20646990,00.html) or are just freaking out, you may not want to try medication—at least not yet. There are many safe non-drug remedies for anxiety, from mind-body techniques to supplements to calming teas. Some start working right away, while others may help lessen anxiety over time. ## Chamomile If you have a jittery moment, a cuppa chamomile [tea](http://www.health.com/health/article/0,,20534999,00.html) might help calm you down. Some compounds in chamomile _(Matricaria recutita)_ bind to the [same brain receptors](http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2995283/) as drugs like Valium. You can also take it as a supplement, typically standardized to contain 1.2% apigenin (an active ingredient), along with dried chamomile flowers. In one[study](http://www.ncbi.nlm.nih.gov/pubmed/19593179) at the University of Pennsylvania Medical Center, in Philadelphia, patients with generalized anxiety disorder (GAD) who took chamomile supplements for eight weeks had a significant decrease in anxiety symptoms compared to patients taking placebo. ## L-theanine (or green tea) They say Japanese Buddhist monks could meditate for hours, both alert and relaxed. One reason may have been an amino acid in their [green tea](http://www.health.com/health/article/0,,20534999,00.html) called L-theanine, says Mark Blumenthal, of the [American Botanical Council](http://abc.herbalgram.org/site/PageServer). Research shows that L-theanine helps curb a rising heart rate and blood pressure, and a few small human studies have found that it reduces anxiety. In one [study](http://www.sciencedirect.com/science/article/pii/S1756464611000351), anxiety-prone subjects were calmer and more focused during a test if they took 200 milligrams of L-theanine beforehand. You can get that much L-theanine from green tea, but you’ll have to drink many cups—as few as five, as many as 20. **_Read More:_** [**_15 Easy Ways to Beat Anxiety Now_**](http://www.health.com/anxiety/15-easy-ways-to-beat-anxiety-now) ## Hops Yes, it’s in beer, but you won’t get the tranquilizing benefits of the bitter herb hops _(Humulus lupulus)_ from a brew. The sedative compound in hops is a volatile oil, so you get it in extracts and tinctures—and as aromatherapy in hops pillows. “It’s very bitter, so you don’t see it in tea much, unless combined with chamomile or mint,” says Blumenthal. Hops is often used as a sedative, to promote sleep, often with another herb, valerian. Note: Don’t take sedative herbs if you are taking a prescription tranquilizer or sedative, and let your doctor know any supplements you are taking. ## Valerian Some herbal supplements reduce anxiety without making you sleepy (such as L-theanine), while others are sedatives. [Valerian](http://www.health.com/health/article/0,,20428640,00.html) _(Valeriana officinalis)_ is squarely in the second category. It is a sleep aid, for insomnia. It contains sedative compounds; the German government has approved it as a treatment for sleep problems. Valerian smells kind of nasty, so most people take it as a capsule or tincture, rather than a tea. If you want to try it, take it in the evening—not before you go to work! Valerian is often combined with other sedative herbs such as hops, chamomile, and lemon balm. **_Read More:_** [**_13 Things People With Anxiety Want You to Know_**](http://www.health.com/anxiety/people-with-anxiety) ## Lemon balm Named after the Greek word for “honey bee,” lemon balm (_Melissa officinalis_), has been used at least since the Middle Ages to reduce stress and anxiety, and help with sleep. In one [study](http://www.ncbi.nlm.nih.gov/pubmed/15272110) of healthy volunteers, those who took standardized lemon balm extracts (600 mg) were more calm and alert than those who took a placebo. While it’s generally safe, be aware that some studies have found that taking too much can actually make you more anxious. So follow directions and start with the smallest dose. Lemon balm is sold as a tea, capsule, and tincture. It’s often combined with other calming herbs such as hops, chamomile, and valerian. ## Exercise Exercise is safe, good for the brain, and a powerful antidote to [depression](http://www.health.com/health/gallery/0,,20526272,00.html) and anxiety, both immediately and in the long term. “If you exercise on a regular basis, you’ll have more self-esteem and feel healthier,” says Drew Ramsey, MD, Assistant Clinical Professor of Psychiatry at New York-Presbyterian Hospital, Columbia University, who blogs at [www.DrewRamseyMD.com](http://www.drewramseymd.com/). “One of the major causes of anxiety is worrying about illness and health, and that dissipates when you are fit.” ## The 21-minute cure Twenty-one minutes: That’s about how long it takes for exercise to reliably reduce anxiety, studies show, give or take a minute. “If you’re really anxious and you hop on a treadmill, you will feel more calm after the workout,” Dr. Ramsey says. “I generally ask my patients to spend 20 to 30 minutes in an activity that gets their heart rate up, whether it’s a treadmill or elliptical or stair stepping—anything you like. If you rowed in college, get back to rowing. If you don’t exercise, start taking brisk walks.” ## Passionflower In spite of the name, this herb won’t help you in love. It’s a sedative; the German government has approved it for nervous restlessness. Some studies find that it can reduce symptoms of anxiety as effectively as prescription drugs. It’s often used for insomnia. Like other sedatives, it can cause sleepiness and drowsiness, so don’t take it—or valerian, hops, kava, lemon balm, or other sedative herbs—when you are also taking a prescription sedative. Be careful about using more than one sedative herb at a time, and don’t take passionflower for longer than one month at a time. **_Read More:_** [**_11 People on How They Deal With Anxiety_**](http://www.health.com/anxiety/how-to-deal-with-anxiety) ## Lavender The intoxicating (but safe) aroma of [lavender](http://www.health.com/health/gallery/0,,20587573,00.html) _(Lavandula hybrida)_ may be an “emotional” anti-inflammatory. In one [study](http://www.ncbi.nlm.nih.gov/pubmed/19968674), Greek dental patients were less anxious if the waiting room was scented with lavender oil. In a Florida[study](http://www.ncbi.nlm.nih.gov/pubmed/19258850), students who inhaled lavender oil scent before an exam has less anxiety—although some students [said](http://www.massagemag.com/News/massage-news.php?id=7885) it made their minds “fuzzy” during the test. In one German [study](http://www.ncbi.nlm.nih.gov/pubmed/19962288), a specially formulated lavender pill (not available in the U.S.) was shown to reduce anxiety symptoms in people with Generalized Anxiety Disorder (GAD) as effectively as lorazepam (brand name: Ativan), an anti-anxiety medication in the same class as Valium. ## Hold your breath! Ok, let it out now. We’re not recommending that you turn blue, but yoga breathing has been shown to be effective in lowering stress and anxiety. In his bestselling 2011 book _Spontaneous Happiness_, Andrew Weil, MD, introduced a classic yoga breathing technique he calls the[4-7-8 breath](http://www.drweil.com/drw/u/VDR00112/The-4-7-8-Breath-Benefits-and-Demonstration.html). One reason it works is that you can’t breathe deeply and be anxious at the same time. To do the 4-7-8 breath, exhale completely through your mouth, then inhale through your nose for a count of four. Hold your breath for a count of seven. Now let it out slowly through your mouth for a count of eight. Repeat at least twice a day. See more [natural remedies](http://www.health.com/health/gallery/0,,20669377,00.html) on Health.com _This_ [_article_](http://www.health.com/health/gallery/0,,20669377,00.html) _originally appeared on_ [_Health.com_](http://health.com) ```json [{"@context":"https://schema.org","@type":"NewsArticle","@id":"https://time.com/4786130/best-natural-remedies-anxiety/","mainEntityOfPage":{"@type":"WebPage","@id":"https://time.com/4786130/best-natural-remedies-anxiety/"},"headline":"10 Natural Remedies for Anxiety","datePublished":"2017-05-19T15:28:18.000Z","dateModified":"2026-10-08T09:03:20.554Z","description":"From holding your breath to lemon balm","url":"https://time.com/4786130/best-natural-remedies-anxiety/","keywords":["motto","Anxiety"],"thumbnailUrl":"https://static.time.com/v3/assets/bltea6093859af6183b/blte50afaceb0629a98/6988ce16656a3f0508bd013c/green-tea-anxiety-remedy.jpg?branch=production&width=1200&quality=75&auto=webp&crop=1200:675&height=675","author":[{"@type":"Person","name":"Robert A. 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