Herbal approaches to managing anxiety and depression
- Dana Perry
- Mar 17
- 11 min read
Updated: Mar 18
by Krysten Vazquez
Editors note: The following is an excerpt from Krysten’s third-year final project. It is provided as information and should not be used as a substitute for medical advice.
In a world where you can be anything, sometimes the hardest thing to be is happy. The United States currently ranks 29th in depression, which turns out to be about 15 million people (Terlizzi & Zablotsky, 2024). The Institute for Family Studies which partners with Gallup, has been conducting an annual parent and adolescent study for those in the U.S. and the data is clear– “since the outbreak of the pandemic in 2020, 18 times more U.S. teenagers have died from deaths of despair than from COVID-19 between 2020 and 2023, according to [an] analysis of national mortality records,” (Gallup, 2024).
While the causes for the rise in mental health conditions is most likely multifactorial, reason remains that there is not enough being done to empower people to address their own mental health issues or educate themselves on how to prevent or mitigate the symptoms they are experiencing in their daily life. Cue the gateway to the world of herbalism! Plants have been used since ancient times to assist with depression and anxiety.
One of the preferred herbs for working with mental health symptoms is chamomile. German chamomile, known as Matricaria chamomilla or Matricaria recutita, has many published studies highlighting effects as a therapeutic agent in various areas working as an anti-inflammatory, antioxidant, analgesic, antimicrobial, hepatoprotective, anti-allergic, anticancer, sedative and anti-hypertensive agent (Sah et al., 2022).
Due to its wide range of effects, its antispasmodic properties are extremely beneficial for those who have anxiety manifesting with gastrointestinal dysfunction. For instance, someone experiencing symptoms of IBS – whether diarrhea or constipation, colic and/or cramping – as well as vagus nerve tension, better known as the sensation of “a knot in the stomach” would experience a significant amount of relief from drinking a warm cup of chamomile tea. Those who struggle with falling asleep or find themselves very wired at the end of the night, would also likely benefit from the addition of chamomile into their bedtime routine, due to the presence of Apigenin, a component of Matricaria recutita flowers, which is believed to be a central benzodiazepine receptors-ligand with anxiolytic effects (Viola et al., 1995).
Chamomile has also proven to be a very helpful remedy across many cultures for menstrual cramps and overall nervous system relaxation. Overall, it has a cooling, calming, drying effect on the body. One study done in 2016 also found it to have positive effects on lowering blood glucose levels as well as glycosylated hemoglobin A1C levels (Rafraf et al., 2014).
Another herb that works really well for nervous system dysregulation manifesting with gastrointestinal systems is catnip, Nepeta cataria. This is the same Nepeta that drives cats crazy, interestingly enough. Similar to chamomile, catnip assists in regulating digestive health from anything to gas, stomach cramps, colic and diarrhea all the way to uterine contractions and menstrual cramps (Grognet, 1990). Typically, for symptoms of anxiety or GI distress, the leaves and aerial parts are used.
The majority of the research that has been scientifically conducted on Nepeta has actually been on mice or cats, and thus, a lot of the claims made are hypothesized to be the same for humans, although more scientific research would be needed to say for certain. But if we look to ancient practices from cultures around the world, the use of catnip leaves and flowers in herbal teas was documented at least as early as 1735 in the General Irish Herbal for the myriad of conditions listed above (Catnip Uses, Benefits & Side Effects - Drugs.com Herbal Database, n.d.). A 2007 study of catnip on mice, revealed that dosing of catnip at 50mg/kg was effective for combating anxiety symptoms with less sedative and hypnotic effects, compared to the Western pharmaceutical, Diazepam (Grognet, 1990).
Speaking of powerful sedatives, passionflower is a powerful, low-dose nervine. Passiflora incarnata is one of the stronger herbal allies who provides assistance for memory, insomnia, restlessness, and depression (Kim et al., 2017). Passionflower, native to Central America and used medicinally for thousands of years, is an excellent sedative and short-term remedy for people experiencing a plethora of mental health conditions. The energetics of the plant tend to be cooling, calming and grounding, allowing people to feel more connected with their bodies in a way that generates safety. Typically, it is consumed as a tincture or a tea. A systematic review done in 2019-2022 revealed that the anti-anxiety effects of passionflower were equivalent to pharmaceuticals such as Oxazepam and Midazolam (Janda et al., 2020).
The next herb that should be a staple in the pantries of many Americans is skullcap. To clarify, there are two different skullcaps, American skullcap (Scutellaria lateriflora) and Chinese skullcap (Scutellaria baicalensis) and they work very differently in terms of energetics and indications and should not be used interchangeably. For anxiety and depression, the skullcap being referred to is American skullcap. This native plant has been used for centuries as a relaxant, for overall nervous tension and convulsions (Skullcap Information | Mount Sinai - New York, n.d.). Skullcap is most often consumed as a tea or a tincture, using the leaves of the plant. Skullcap is considered to be a traditional nervine, an herb that supports and nourishes the central nervous system.
In a placebo-controlled, double-blind crossover study, Skullcap significantly enhanced global mood without a reduction in energy or cognition, particularly for people with anxiety coexisting with clinical depression (Brock et al., 2013). It’s thought that the effects of Skullcap are achieved through stimulation of GABA, a neurotransmitter which helps calm nerves (Skullcap Information | Mount Sinai - New York, n.d.). The energetics of this plant seem to work in a downward motion, bringing tension and stress out of the mind, allowing people to drop deeper into the body and feel more relaxed and easeful.
A household staple that is often overlooked is lavender, Lavandula angustifolia. Lavender as aromatherapy works incredibly well for relaxation and stress relief. Simply putting a couple of drops in a diffuser often provides peace and a sense of calm for many clients who have tried this. Lavender improves restlessness, disturbed sleep, hair loss, and postoperative pain, among many other things, according to multiple studies being done by the scientific community (Kasper et al., 2010). One study notably revealed that the anxiolytic effects of lavender were superior to placebo in 221 patients who had been diagnosed with an anxiety disorder. Lavender can also be added to a tea or taken as a tincture to produce similar effects as with aromatherapy.
When speaking about herbs for anxiety, one would be remiss to write a paper and not talk about the magical ally that is lemon balm, Melissa officinalis. Lemon balm feels like a hug in a mug. A well-studied herb, lemon balm has proven successful to the scientific community for anxiety, depression, insomnia, as an antiviral and even making breaking news headlines for improving memory and cognition in patients with Alzheimer’s dementia (Watson et al., 2019). Lemon balm is originally from the Middle East and Northern Africa, but has since spread to different corners of the world, and for good reason!
A 2020 pilot study revealed effects comparable to 10mg of Fluoxetine, a pharmaceutical SSRI, commonly prescribed to people experiencing anxiety and depression (Araj-Khodaei et al., 2020). A narrative review of lemon balm analyzed numerous studies on lemon balm and found that the majority of them reported improvements in sleep quality, duration of sleep, overall feelings of sadness and depression and anxiety (Mathews et al., 2024). More specifically, among symptoms which showed improvement were palpitations, feelings of guilt or inferiority and generalized grief, sadness, apathy, and anhedonia.
Alternatively, for those seeking a more gentle option for managing chronic anxiety, Milky Oats or Oatstraw, botanically known as Avena sativa, is an excellent choice. Milky oats refers to the top part of the plant, the immature seed heads that are in their milky stages (Sebring, 2021). Due to the fact that there is a small window for harvesting the oat tops at this time, it is much easier to find dried oat straw readily available for herbal infusions and teas. Avena is an incredible ally for those with burnt out nervous systems. In herb school, someone once described it as a great herbal ally for “mothers who need mothering”.
The incredible thing about Avena, is that it has demonstrated the ability to reprogram or rewire the nervous system, allowing the nervous system to modulate its physiological response to things considered stressful (Kennedy et al., 2020). It is also high in many essential minerals including calcium, magnesium, chromium, niacin, and silicon, which may assist in hair growth, anti-inflammatory processes in the body and minimization of free radicals (Perrelli et al., 2018). Unlike many of the other nervines, Avena is a moistening ally, which is often needed when treating patients, as many people are suffering from dryness in the gastrointestinal system. There have not been enough studies done to make any claims about whether or not Oatstraw is helpful for symptoms of depression.
One of the best herbs for depression, which is often underutilized due to its potential to interact with many supplements and pharmaceuticals is St John’s Wort, Hypericum perforatum. St John’s Wort has roots that trace back thousands of years to ancient Greece. It is helpful to know the latin meaning of the names of plants, as this will often clue you in to the way they appear physically or the ways in which they were used. This is especially true for this plant. The name St. John’s Wort pays homage to Saint John the Baptist, because this plant left people in awe at the fact that it would flower during Midsummer, or the summer solstice, which was often celebrated around the same time as Saint John’s feast day (Plant Names Tell Their Stories: Hypericum Spp. 2022). The word Wort was a term that was historically given to plants that could cure diseases (Plant Names Tell Their Stories: Hypericum Spp. 2022).
St. John’s Wort has been moderately studied for clinical depression and in some studies, has proven to be as effective as pharmaceuticals for mild-to-moderate cases. But due to its ability to interfere with other drugs, many patients have been cautioned against taking it. Other studies compared Hypericum to a placebo and it failed to show results better than the placebo (Peterson & Nguyen, 2023). What all studies have found to be true, is that St John’s Wort has fewer side effects than those reported by conventional pharmaceuticals for depression such as Selective Serotonin Reuptake Inhibitors (SSRIs), Selective Norepinephrine Reuptake Inhibitors (SNRIs) and TriCyclic Antidepressants (Peterson & Nguyen, 2023). It has also proven to be effective for skin conditions like psoriasis, PMS symptoms in patients assigned female at birth, and has shown promise for those with Obsessive Compulsive Disorder (OCD) (Peterson & Nguyen, 2023). Hypericum is a great option for those who are not on any pharmaceutical medications or birth control and should be considered among options for those individuals experiencing symptoms of clinical depression.
Finally, another great nervine for improving overall mental health symptoms is Valerian, Valeriana officinalis. Valerian has been used for centuries by different peoples around the world. While many know of it as a remedy for insomnia, it is also a wonderful ally for anxiety and depression (Valerian Information, n.d.). Typically, it is the root of the plant that is used for medicine, and is recommended to be taken as a tincture or a glycerite, due to the bitter taste and the interesting smell associated with it.
Scientists have admitted that they are not quite sure how it works, but Valerian is believed to be working on the GABA neurotransmitter in a way similar to a pharmaceutical class of medications known as benzodiazepines (Murphy et al., 2010). The general consensus is that it should be taken for several weeks before bedtime for improving issues revolving quality of sleep, restlessness, or difficulty getting to bed (Valerian Information, n.d.). Valerian studies conducted on mice have shown significant improvements in levels of anxiety determined by the number of attempted entries and the amount of time they spent on a maze (Murphy et al., 2010). In low doses, it is believed to be better at mitigating symptoms of anxiety and depression, while higher doses before bedtime are more effective at improving overall sleep quality and duration.
As demonstrated by the few key players above that have been isolated for the purposes of conveying the importance of herbs in a holistic approach to managing anxiety and depression, there are many different combinations of herbal allies that can offer support for those struggling with mental health issues. This is not an all-encompassing list or an end-all-be-all, by any means. Many of these herbs, in different combinations and with different dosages, work together synergistically to improve mental health symptoms in patients of all ages and walks of life.
References:
Araj-Khodaei, M., Noorbala, A. A., Yarani, R., Emadi, F., Emaratkar, E., Faghihzadeh, S., Parsian, Z., Alijaniha, F., Kamalinejad, M., & Naseri, M. (2020). A double-blind, randomized pilot study for comparison of Melissa officinalis L. and Lavandula angustifolia Mill. with Fluoxetine for the treatment of depression. BMC Complementary Medicine and Therapies, 20(1).
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Krysten is a student of life and Indigenous wisdom dedicated to helping others remember the power that they hold to heal themselves. She is a sound healer and cacao ceremonialist who uses the voice to activate healing frequencies and bring relaxation to others facilitated by the spirit of cacao. A yoga teacher, classically trained as a Western medicine PA, and continuously a student of ancient healing modalities, she hopes to be a bridge for the Western, Eastern, and South American worlds of medicine, fusing all of their practices together to create harmony, peace, and connection while maintaining sacred reciprocity with the Earth, and acknowledging the elders who have been so generous with the sharing of their teachings. Connect at elfaritohealing.com or on Instagram @krystenvazq.