Stay Chill: 5 Herbal Remedies to Naturally Beat Stress

February 12, 2025 1

Attractive mixed race girl in white elegant chiffon dress sits among blooming purple flower

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In a world that constantly demands more of us—more productivity, more resilience, more energy—stress has become an unavoidable part of modern life. But while stress may be inevitable, we also have control over the way we navigate it. Many ancient healing traditions, including Ayurveda and herbalism, have long turned to the plant world for support in calming the nervous system and restoring balance. In my own journey, herbs have been more than just remedies; they’ve been gentle, grounding allies, reminding me that healing is often as simple as steeping a cup of tea with intention.

Below, I’m sharing five powerful herbs—passionflower, lemon balm, rooibos, skullcap, and chamomile—each known for their ability to soothe nerves, ease tension, and invite a deep sense of calm. I’ll also share simple, practical ways to incorporate them into your daily routine, helping you reclaim a sense of peace in a world that often pulls us in every direction.

(Health disclaimer: While I am a Chopra-certified health instructor, please be sure to consult an herbalist or healthcare provider before trying new herbs, especially if you have any underlying conditions or take medications.)

Understanding Herbal Stress Support

Before diving into specific herbs, it’s important to understand how plants interact with our nervous system. Many stress-relieving herbs work as nervines, meaning they help tone, nourish, and support the nervous system over time. Some are adaptogens, which help the body adapt to stress and restore balance, while others have mild sedative properties, promoting relaxation and restful sleep. What makes herbalism so powerful is its holistic nature—these plants don’t just suppress symptoms, they work with the body to encourage lasting restoration.

1. Passionflower (Passiflora incarnata)

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As someone with Generalized Anxiety Disorder and Panic Disorder, passionflower is one of my go-to herbs when I’m feeling edgy and overstimulated. If you’ve ever felt extremely activated or trapped in a loop of anxious thoughts, this herb might be great for you. I call it nature’s Xanax because, similar to the commonly prescribed medication, passionflower increases levels of gamma aminobutyric acid (GABA) in the brain, which lowers the activity of some brain cells, making you feel more relaxed. Passionflower is also known for its ability to quiet mental chatter, ease restlessness, and support deep, restorative sleep.

How to Use:

Tea: Steep 1–2 teaspoons of dried passionflower (or a tea bag) in hot water for 10–15 minutes. Drink it before bed to promote relaxation and support restful sleep.
Tincture: Add a few drops to water and drink when feeling overwhelmed or before bedtime. Follow the dosage instructions on the product you purchase, as they may vary. If you’re experienced in herbal preparations, you can also make your own tincture at home.
Blended Support: Combine with lemon balm or skullcap for an extra soothing effect.

2. Lemon Balm (Melissa officinalis)

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Lemon balm, with its gentle citrusy aroma, has been used since ancient times to uplift the spirit and calm the nerves. In Ayurveda, it’s often used to pacify excess Vata (the dosha associated with anxiety and overstimulation). This herb is especially helpful for those who experience stress-related digestive issues, as it supports both the nervous and digestive systems simultaneously.

How to Use It:

Tea: Brew fresh or dried leaves (or a tea bag) for a refreshing stress-relief infusion.
Tincture: A few drops in water can help soothe nervous tension during the day. Follow the dosage instructions on the product you purchase, as they may vary. If you’re experienced in herbal preparations, you can also make your own tincture at home.
Bath Soak: Add dried lemon balm to a warm bath for a relaxing ritual.

3. Rooibos (Aspalathus linearis)

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Hailing from South Africa, rooibos is an antioxidant-rich herbal tea that offers stress support without the stimulation of caffeine. It’s particularly beneficial for those who experience stress-induced inflammation or oxidative stress, as its high flavonoid content helps combat free radicals. I find that sipping on rooibos tea in the evening feels deeply grounding, almost like a warm hug in a mug. This one stays in my kitchen cabinet at all times.

How to Use It:

Tea: Replace your evening coffee or black tea with rooibos to avoid caffeine jitters.
Chai Blend: Brew with cinnamon, cardamom, and ginger for a cozy, calming drink.
Iced Option: Chill rooibos tea and mix with lemon and honey for a refreshing, stress-relieving beverage. I also enjoy rooibos brewed with hibiscus tea for a bright and fruity twist.

4. Skullcap (Scutellaria lateriflora)

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Skullcap is an unsung hero in herbal stress management. This herb is particularly helpful for long-term nervous system depletion—think burnout, chronic stress, or emotional exhaustion. Unlike sedative herbs that induce immediate relaxation, skullcap works over time to rebuild a frayed nervous system, making it an excellent choice for those experiencing adrenal fatigue or prolonged periods of high stress.

How to Use It:

Tincture: For consistent nervous system support, take a tincture regularly. Since there’s no standard dosage, it’s best to consult an herbalist or healthcare provider to determine what’s right for you. Follow the dosage instructions on the product you purchase, as they can vary. Again, if you’re familiar with herbal preparations, you can also make your own tincture at home.
Tea: Combine with passionflower or chamomile for a deeply calming effect.
Capsules: Skullcap is slightly bitter, so if the taste isn’t appealing, capsules provide an easy alternative.

5. Chamomile (Matricaria chamomilla)

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Chamomile may be one of the most well-known herbal allies for stress, but its gentle nature shouldn’t be underestimated. This golden flower is a powerhouse when it comes to soothing frazzled nerves, easing muscle tension, and promoting restful sleep. It’s also a wonderful ally for emotional stress, helping to comfort and relax during difficult times.

How to Use It:

Tea: A classic bedtime remedy—steep for at least 10 minutes for full potency.
Steam Inhalation: Inhale chamomile-infused steam to relieve stress and tension.
Infused Oil: Chamomile-infused oil can be used for self-massage to calm the nervous system.

Creating a Stress-Relief Ritual

Incorporating herbs into your life isn’t just about their chemical effects—it’s also about the ritual. One of the most profound lessons I’ve learned from Ayurveda and herbalism is that healing isn’t just about what we take, but how we take it. Making tea with intention, inhaling the scent of fresh herbs, or simply pausing for a deep breath while sipping a warm infusion can be just as powerful as the herbs themselves. As you explore herbal remedies for stress, listen to your body, notice what resonates, and above all, approach your healing with curiosity and care.

Steph R. Long is a Chopra-certified Ayurvedic health educator, meditation instructor, and well-being coach. She’s also the founder of holistic wellness and coaching practice SRL Well-Being and the former Deputy Director of Enterprise for Refinery29 Unbothered, where she oversaw health, wellness, and spirituality content. For more wellness tips, follow her on Instagram and YouTube, and subscribe to her podcast.