Ever had one of those days?
The kind of day where your mind won’t stop spinning, your shoulders are stuck up by your ears, and you’re running on pure adrenaline?
Yeah—me too.
As a community herbalist and a mum-of-3 running two businesses, I know how much of a difference herbs can make.
They’ve been a lifeline in my own home when stress and anxiety start creeping in—especially when juggling work, kids, and everything else life throws our way.
In this guide, I’ll share five of the best herbs for stress and anxiety—the ones I reach for again and again.
You’ll learn how each herb works, how to use it safely, and how to find the right fit for you and your family.
Let’s start with one of my favourite herbs for anxiety: Hops.
1. Hops
Hops (Humulus lupulus) is one of the best calming herbs when stress comes with tension, irritability, or sleepless nights.
Origins of hops:
Hops is a fast-growing perennial climber originally native to Europe, western Asia, and North America.
In the UK, it thrives in moist soil and full sun, and can often be seen draping over old fences or trellises in cottage gardens.
Popular for its role in brewing beer, hops has long been used in traditional Western herbal medicine as a sedative, digestive bitter, and calming nervine.
The use of hops for sleep and anxiety goes back centuries, particularly in Germanic and Anglo-Saxon traditions.
The word “hops” comes from the old Anglo-Saxon word hoppan, meaning “to climb”1.
Hops is best for:
Restlessness, sleep difficulties, muscle tension, and stress-related digestive upset.
It’s ideal when stress leaves you feeling “wired but tired”, or if you carry stress in your stomach (think butterflies or nausea when anxious).
How to use hops:
Use a small amount—hops is strong and very bitter.
For tea:
½ to 1 teaspoon dried hops flowers per cup
Steep for 10–15 minutes, covered
Add 2 teaspoons of peppermint or lemon balm per cup if the taste is too bitter
Drink 30–60 minutes before bed for help sleeping, or during the day if you feel edgy and overstimulated (just be aware it may make you drowsy!).
Tincture:
Start with a low dose (10 drops) in the evening, especially if combining with other sedative herbs like valerian or passionflower.
How hops works:
Hops contains bitter resins and volatile oils that calm the nervous system and support GABA activity in the brain2—helping your mind switch off and your body relax.
It has a natural sedative effect and is one of the best herbs for sleep when stress is the culprit.
The bitterness also stimulates digestion, which helps if your stress causes indigestion or loss of appetite.
Safety and side effects of hops:
Hops is generally safe but not suitable during pregnancy.
Avoid giving it to children due to its strength, and be cautious if you’re taking sedative medications or drinking alcohol—it can amplify their effects.
It may also have mild oestrogenic activity, so check with a herbalist if you have a hormone-sensitive condition.
Too much can cause grogginess or headaches. If this happens, reduce your dose—or take it earlier in the evening so it’s worn off by morning.
I also find exercise and a cold shower help get rid of a “hops hangover”!
2. Valerian
Valerian (Valeriana officinalis) is one of the best-known natural anxiety medications for adults, especially when stress keeps you tossing and turning.
Origins of valerian:
A tall, flowering plant, Valerian is native to Europe and parts of Asia, and it’s happily naturalised in many UK and North American gardens and hedgerows.
The use of valerian for anxiety and sleep dates back to ancient Greece and Rome—Hippocrates and Galen both wrote about its calming effects and use in insomnia, nervousness and restlessness.
Valerian is best for:
Trouble falling asleep, nervous tension, and anxious restlessness.
Valerian works best for people who feel ‘wired and tired’—exhausted but unable to relax.
Studies show that valerian reduces the time taken to fall asleep, as well as improving sleep duration and quality3.
How to use valerian:
Use valerian root as a tea or tincture, especially in the evening.
To make a tea: steep 1–2 teaspoons of dried root in hot water for 10–15 minutes.
Be warned—it smells like old socks, but it works wonders!
Start with a small dose (e.g. 0.5 ml tincture or 1 cup tea) and increase gradually until you find your sweet spot.
Avoid mixing it with alcohol or sedative medications unless advised by a practitioner.
How valerian works:
Valerian contains compounds like valerenic acid and isovaleric acid, which increase GABA (gamma-aminobutyric acid) levels in the brain.
GABA is our brain’s calming chemical—it reduces overstimulation and helps you wind down.
This makes valerian one of the best natural remedies for stress and anxiety that disrupts sleep.
Safety and side effects of valerian:
Valerian is generally safe, non-addictive, and well-tolerated, even with long-term use.
Some people report vivid dreams or mild grogginess—if this happens, reduce the dose or take it earlier in the evening.
Some people have the opposite reaction to taking valerian, and it makes them feel agitated and tense.
Try a small amount the first time, just in case you are one of these individuals who are sensitive to valerian.
Avoid valerian during pregnancy, breastfeeding or with sedative medication.
3. Linden
Linden (Tilia cordata, small-leaved lime or Tilia platyphyllos, large-leaved lime) is a beautiful tree whose blossoms make one of the gentlest, most comforting herbal remedies for stress.
Origins of linden:
Native to Europe and widespread in the UK, linden trees bloom in early summer with fragrant, pale yellow flowers.
Linden blossoms have been used in traditional herbal medicine for stress since at least the Middle Ages, often given to children and the elderly.
Linden is best for:
Emotional overwhelm, racing thoughts, and stress-related high blood pressure.
It’s especially lovely when you feel fragile or frazzled, and makes a great evening tea for the whole family.
How to use linden:
Use the dried flowers (not the leaves) to make a sweet, soothing tea.
Steep 1–2 teaspoons per cup of just-boiled water for 10–15 minutes with a lid on. Drink 1–3 cups daily.
Linden is often blended with other natural stress relievers like chamomile or lemon balm for extra benefit.
How linden works:
Linden contains flavonoids and volatile oils that act on the nervous system and cardiovascular system, helping to lower tension and relax blood vessels.
It also supports digestion, which is often thrown off by chronic stress.
That makes it one of the most versatile herbs for stress and anxiety relief, especially when emotional tension affects the whole body.
Safety and side effects of linden:
Linden is one of the safest herbal stress remedies for children, pregnant people, and older adults.
Even if you don’t know a person very well, it’s safe to offer them linden tea.
Large doses of linden on a regular basis may affect the heart. We don’t have enough data to be sure4.
To be on the safe side, stick to 1–3 cups a day, and consult your herbalist if you’re on heart medication.
4. Holy Basil
Holy basil (Ocimum tenuiflorum / Ocimum sanctum), also known as tulsi, is a sacred Ayurvedic herb and one of the most potent adaptogens for stress.
Origins of holy basil:
Native to the Indian subcontinent, tulsi has been used in Ayurvedic medicine for over 3,000 years.
While it prefers warm climates, it can be grown in UK greenhouses or sunny windowsills as a short-lived perennial.
Holy basil is best for:
Long-term stress, burnout, low mood, and immune depletion caused by overwork.
It’s a deeply nourishing adaptogen, helping your body resist the harmful effects of stress over time.
How to use holy basil:
Steep 1–2 teaspoons of dried holy basil in just-boiled water for 10–15 minutes.
Drink 2–3 cups daily for at least several weeks to notice its full effects.
It’s also available as a tincture or capsule, but many people find the tea especially comforting.
How holy basil works:
Holy basil modulates cortisol levels, balances blood sugar, and supports mental clarity.
It acts on the HPA (hypothalamic-pituitary-adrenal) axis to regulate your stress response, making it one of the most effective herbs for stress and anxiety relief caused by long-term pressure.
Safety and side effects of holy basil:
Holy basil is very safe for most people when taken in the doses suggested above.
Avoid during pregnancy, and consult your practitioner if taking blood-thinning or diabetic medications, as tulsi may enhance their effects, causing blood sugar to drop too low.
5. Catmint
Catmint (Nepeta cataria, also known as catnip) is not just for cats—it’s a gentle and effective herbal remedy for anxiety and stress, especially useful for children and sensitive adults.
Origins of catmint:
Originally native to Europe and parts of Asia, catmint is widely grown in UK gardens, where it attracts bees, butterflies—and curious cats.
Historically used in European folk medicine for fevers and tummy aches, it’s also valued as a mild natural anxiety medication.
Catmint is best for:
Mild anxiety, digestive upset, and sleep troubles—especially when these symptoms occur together.
It’s a wonderful option for children’s stress or when you want something extra gentle.
How to use catmint:
child-friendly tea made with fresh catmint leaves
Make a tea with 1–2 teaspoons of dried herb (or a small handful of fresh leaves) per cup of hot water.
Steep covered for 10 minutes and sweeten if needed.
Drink as needed—up to 3 cups a day for adults, or half doses for kids.
How catmint works:
Catmint is a mild sedative and nervine herb that calms the nervous system and relaxes smooth muscle in the gut.
This makes it ideal when stress causes tummy troubles, like cramps or nausea.
It’s closely related to lemon balm, and they pair beautifully together for calming blends.
Safety and side effects of catmint:
Catmint is very safe and non-habit-forming.
There are no major contraindications, though very high doses may cause drowsiness or nausea in sensitive individuals.
As always, start small and see how your body responds.
Want to keep on learning?
Read another post from The School of Wild Medicine:
References
- Hops – Uses, Side Effects, and More by WebMD ↩︎
- Hops (Humulus lupulus) by AARM ↩︎
- 5 herbs to calm your nervous system by CNM ↩︎
- Linden – Uses, Side Effects, and More by WebMD ↩︎
Best Herbs for Stress and Anxiety: Final Thoughts
Stress and anxiety are a part of life, but they don’t have to run the show.
Herbs like hops, valerian, linden, holy basil and catmint have been trusted for generations to calm the nervous system and help restore balance.
Whether you choose to sip them in a tea, take them as a tincture, or add them to your evening bath, these herbs can be a valuable part of your stress toolkit.
Of course, no herb is a magic fix—but with regular use, a bit of patience, and a lifestyle that supports wellbeing, they can make a real difference.
Always start slow, listen to your body, and if you have any questions, feel free to message me in the comments.
Take a deep breath, brew a calming cup, and remember—you got this 😎
