Reducing anxiety: 3 natural remedies with evidence, how to use them and when to avoid them

There's something almost no one mentions when looking for anxiety relief : a "natural" remedy can interact with medications and alter their effects . That's why you won't find any magic promises here. You will find three options used as medicinal plants for anxiety , their effects , and their contraindications , so you can choose wisely and safely.

If you are pregnant/breastfeeding, taking medication, or have a medical condition, it is safest to consult a healthcare professional before trying any supplement.

1) Lavender (oral or aromatic): short-term calming

Why it may help reduce anxiety: There are clinical studies with a specific oral preparation of lavender oil (known as Silexan ) that show a reduction in symptoms of generalized anxiety.
What to take for anxiety (practical approach): If you're looking for something "takeable," the key point is that the strong evidence is for standardized oral products , not just tea. The NCCIH indicates that oral lavender products "may be safe" in the short term at the amounts tested.
Contraindications and side effects: Some people report diarrhea, headache, nausea, or burping.
If there is also anxiety and insomnia: a simple ritual helps: low light, screen away, slow breathing for 2–3 minutes, and a soft lavender scent (not on the skin if there is an allergy).

2) Chamomile: mild, popular, but not “harmless”

Why it may help reduce anxiety: In clinical research, chamomile extract has been evaluated in generalized anxiety disorder.
What to take for anxiety: at home, tea is the most common remedy. If a more consistent dose is desired, some studies use measured extracts (capsules).
For anxiety and insomnia: a recent review and meta-analysis analyzed clinical trials on chamomile and sleep.
Contraindications (important): The NCCIH reports interactions with warfarin (anticoagulant) and warns of possible interactions with sedatives and other drugs.
If there are allergies to plants like "daisies", caution is also advised.

3) Ashwagandha : Focus on stress and sleep, with clear alerts

Why it may help reduce anxiety : Recent reviews and meta-analyses find improvements in stress/anxiety in adults, although the quality of studies varies by dose and extract.
What to take for anxiety: It's used in capsules or powder. The most important thing is to choose products with a clear label (extract/dosage).
Contraindications and safety: The NCCIH recommends avoiding it during pregnancy and breastfeeding, and caution is advised if there are thyroid or autoimmune disorders, upcoming surgery, or if taking medications (e.g., sedatives, immunosuppressants, blood pressure or diabetes drugs).
There are also regulatory alerts about potential risks in some supplements, including reports of liver damage in some cases.

Quick rules for using remedies to reduce anxiety and insomnia without complications

Try them one by one (don't mix three at once).

Use for short periods and evaluate.

If severe drowsiness, intense nausea, allergic reaction, or bleeding occurs: discontinue use and consult a doctor.