1. Chamomile
A cup of chamomile tea might help calm you down. Some compounds in chamomile (Matricaria recutita) bind to the same brain receptors as drugs like Valium.
You can also take it as a supplement, typically standardized to contain 1.2% apigenin (an active ingredient), along with dried chamomile flowers.
2.Valerian
Valerian (Valeriana officinalis) is squarely in the second category. It is a sleep aid, for insomnia. It contains sedative compounds; the German government has approved it as a treatment for sleep problems.
Valerian smells kind of nasty, so most people take it as a capsule or tincture, rather than a tea. If you want to try it, take it in the evening—not before you go to work! Valerian is often combined with other sedative herbs such as hops, chamomile, and lemon balm.
3.Lemon balm
Emon balm (Melissa officinalis), has been used at least since the Middle Ages to reduce stress and anxiety, and help with sleep. In one study of healthy volunteers, those who took standardized lemon balm extracts (600 mg) were more calm and alert than those who took a placebo.
While it's generally safe, be aware that some studies have found that taking too much can actually make you more anxious. So follow directions and start with the smallest dose. Lemon balm is sold as a tea, capsule, and tincture. It's often combined with other calming herbs such as hops, chamomile, and valerian.
4.Lavender
In a Florida study, students who inhaled lavender oil scent before an exam has less anxiety—although some students said it made their minds "fuzzy" during the test.
In one German study, a specially formulated lavender pill (not available in the U.S.) was shown to reduce anxiety symptoms in people with Generalized Anxiety Disorder (GAD) as effectively as lorazepam (brand name: Ativan), an anti-anxiety medication in the same class as Valium.
5.Passionflower
Some studies find that passion flower can reduce symptoms of anxiety as effectively as prescription drugs. It's often used for insomnia.
Like other sedatives, it can cause sleepiness and drowsiness, so don't take it—or valerian, hops, kava, lemon balm, or other sedative herbs—when you are also taking a prescription sedative.
Be careful about using more than one sedative herb at a time, and don't take passionflower for longer than one month at a time.
6.Hops
Yes, it's in beer, but you won't get the tranquilizing benefits of the bitter herb hops (Humulus lupulus) from a brew. The sedative compound in hops is a volatile oil, so you get it in extracts and tinctures—and as aromatherapy in hops pillows.
"It's very bitter, so you don't see it in tea much, unless combined with chamomile or mint," says Blumenthal. Hops is often used as a sedative, to promote sleep, often with another herb, valerian. Note: Don't take sedative herbs if you are taking a prescription tranquilizer or sedative, and let your doctor know any supplements you are taking.
7.Hold your breath!
In bestselling 2011 book Spontaneous Happiness, Andrew Weil, MD, introduced a classic yoga breathing technique he calls the 4-7-8 breath.
One reason it works is that you can't breathe deeply and be anxious at the same time. To do the 4-7-8 breath, exhale completely through your mouth, then inhale through your nose for a count of four. Hold your breath for a count of seven. Now let it out slowly through your mouth for a count of eight. Repeat at least twice a day.
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