Some natural approaches, such as meditation, exercise and possibly chamomile or lavender, may ease anxiety a little. But the evidence for most herbal remedies is weak, and some carry real risks (NCCIH: anxiety and complementary health approaches).
"Natural" doesn't mean safe, and supplements can interact with medicines. If anxiety affects your daily life, a talking therapy such as cognitive behavioural therapy (CBT) is usually the first treatment offered (NHS: generalised anxiety disorder).
Approaches with the most support
- Physical activity: being active can lower your risk of depression and anxiety and help you sleep better (CDC: benefits of physical activity).
- Meditation and mindfulness: these have shown small to modest benefits for anxiety symptoms and are generally considered safe for healthy people (NCCIH: anxiety and complementary health approaches).
- Self-help techniques: the NHS suggests breathing and relaxation exercises, setting aside a daily "worry time", and facing fears gradually (NHS Every Mind Matters: anxiety).
- Physical activity: being active can lower your risk of depression and anxiety and help you sleep better (CDC: benefits of physical activity).
- Meditation and mindfulness: these have shown small to modest benefits for anxiety symptoms and are generally considered safe for healthy people (NCCIH: anxiety and complementary health approaches).
- Self-help techniques: the NHS suggests breathing and relaxation exercises, setting aside a daily "worry time", and facing fears gradually (NHS Every Mind Matters: anxiety).
Herbal remedies and supplements
The US National Center for Complementary and Integrative Health (NCCIH) summarises the research (NCCIH: anxiety and complementary health approaches):
Remedy What studies found Safety notes Chamomile Some research suggests an extract may help generalised anxiety disorder, but studies are preliminary Interactions with cyclosporine and warfarin have been reported Lavender Oral lavender oil was found to be effective in studies, but many were of poor quality May increase drowsiness with sedative medicines Kava May have moderately helpful effects Linked to a risk of severe liver damage; may interact with medicines, including some for Parkinson's disease Acupuncture Many studies have been of poor quality Generally safe when done by an experienced practitioner using sterile needles
Because of the liver risk, avoid kava unless a doctor has said it's safe for you.
The US National Center for Complementary and Integrative Health (NCCIH) summarises the research (NCCIH: anxiety and complementary health approaches):
| Remedy | What studies found | Safety notes |
|---|---|---|
| Chamomile | Some research suggests an extract may help generalised anxiety disorder, but studies are preliminary | Interactions with cyclosporine and warfarin have been reported |
| Lavender | Oral lavender oil was found to be effective in studies, but many were of poor quality | May increase drowsiness with sedative medicines |
| Kava | May have moderately helpful effects | Linked to a risk of severe liver damage; may interact with medicines, including some for Parkinson's disease |
| Acupuncture | Many studies have been of poor quality | Generally safe when done by an experienced practitioner using sterile needles |
Because of the liver risk, avoid kava unless a doctor has said it's safe for you.
Safety first
- Tell your doctor or pharmacist about any herbal remedy or supplement you take, especially if you take other medicines.
- Don't stop or change a prescribed medicine without talking to the person who prescribed it.
- Tell your doctor or pharmacist about any herbal remedy or supplement you take, especially if you take other medicines.
- Don't stop or change a prescribed medicine without talking to the person who prescribed it.
Usual treatments for anxiety
Generalised anxiety disorder (GAD) is a common condition where you feel very anxious about lots of different things. Treatment usually starts with a talking therapy, most often CBT. Some people are offered medicine, usually a type of antidepressant called an SSRI (NHS: generalised anxiety disorder).
In England, adults can refer themselves to free NHS talking therapies without seeing a GP (NHS: generalised anxiety disorder). Elsewhere, ask a doctor about talking therapy services.
Generalised anxiety disorder (GAD) is a common condition where you feel very anxious about lots of different things. Treatment usually starts with a talking therapy, most often CBT. Some people are offered medicine, usually a type of antidepressant called an SSRI (NHS: generalised anxiety disorder).
In England, adults can refer themselves to free NHS talking therapies without seeing a GP (NHS: generalised anxiety disorder). Elsewhere, ask a doctor about talking therapy services.
When to get help
See a GP or doctor if you think you might have generalised anxiety disorder, or if anxiety is affecting your daily life (NHS: generalised anxiety disorder; NHS Every Mind Matters: anxiety).
If you feel unable to cope or keep yourself safe, get help straight away. If you're having thoughts of harming yourself or ending your life, contact emergency services or a local crisis line.
See a GP or doctor if you think you might have generalised anxiety disorder, or if anxiety is affecting your daily life (NHS: generalised anxiety disorder; NHS Every Mind Matters: anxiety).
If you feel unable to cope or keep yourself safe, get help straight away. If you're having thoughts of harming yourself or ending your life, contact emergency services or a local crisis line.
The bottom line
Exercise, meditation and simple self-help techniques are safe places to start. Herbal remedies have weaker evidence, and some, such as kava, carry serious risks. If anxiety is getting in the way of your life, a doctor can help you get talking therapy or other treatment.
Not medically reviewed. This article is general information, not personal medical advice.
Exercise, meditation and simple self-help techniques are safe places to start. Herbal remedies have weaker evidence, and some, such as kava, carry serious risks. If anxiety is getting in the way of your life, a doctor can help you get talking therapy or other treatment.
Not medically reviewed. This article is general information, not personal medical advice.
Sources
- Anxiety and Complementary Health Approaches: What the Science Says, National Center for Complementary and Integrative Health, August 2020
- Benefits of Physical Activity, Centers for Disease Control and Prevention, last reviewed 4 December 2025
- Anxiety, NHS Every Mind Matters, updated 29 September 2026
- Generalised anxiety disorder (GAD), NHS, last reviewed 22 October 2024
- Anxiety and Complementary Health Approaches: What the Science Says, National Center for Complementary and Integrative Health, August 2020
- Benefits of Physical Activity, Centers for Disease Control and Prevention, last reviewed 4 December 2025
- Anxiety, NHS Every Mind Matters, updated 29 September 2026
- Generalised anxiety disorder (GAD), NHS, last reviewed 22 October 2024
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