Solving the mystery of how to reduce anxiety takes a lot of trial and error. For many, using prescription medicine is the answer, but that’s not everyone desired solution. There are plenty of natural remedies that can help manage anxiety and reduce the feeling of stress with ease. By identifying the signs of anxiety, you can use other remedies to combat your triggers and live a more peaceful life.
What is anxiety?
Anxiety is the body’s normal reaction to stress. Researchers believe it is a feeling of anxiety or worry created by various variables ranging from genetics to environment to brain chemistry.
Anxiety is a normal part of life. It’s a result of living in a fast-paced world.
But anxiety isn’t all bad. It raises your awareness of danger, drives you to be organized and prepared, and assists you in risk calculation.
Still, when anxiety becomes a daily occurrence, it’s essential to take action before it snowballs out of control.
Unchecked anxiety can have a negative impact on your quality of life. Take charge by experimenting with the suggestions below.
11 Natural remedies for anxiety
In general, it is safe to combine natural treatments with more traditional medical treatments.
Some of these natural anxiety remedies will contain herbs and supplements, but most will involve adjustments in your routines and behaviors.
Here are some natural anxiety relief methods that have worked for many people.
1. Mindful meditation
Meditation can help slow down rushing thoughts, making managing stress and anxiety easier.
Various meditation approaches, including mindfulness and yoga-based meditation, may be beneficial.
In therapy, mindfulness-based meditation is becoming increasingly popular.
Mindfulness can be as simple as reading a book or coloring in a coloring book to divert your attention away from stress.
Drawing or coloring, as well as other tactile activities such as crocheting, help people relax.
Regular exercise is beneficial to your mental health as well as your physical health.
This could be due to a multitude of factors. Exercise might help you focus your attention away from anything that is causing you anxiety.
According to the American Psychological Association (APA), regular exercise improves concentration and willpower, which helps alleviate some anxiety symptoms.
What type of exercise you do is a matter of personal preference.
If you want to get your heart rate up, HIIT (high-intensity interval training) classes or running are your best bet.
3. Start journaling
Journaling is a highly suggested stress-reduction technique.
Journaling can help reduce anxiety, alleviate suffering, and improve overall well-being.
There are numerous ways to journal and few restrictions on who can benefit from them.
You can start journaling daily, weekly, or as needed when stress becomes too much, and you can use whatever journaling style works best for you.
4. Eat Healthy
A well-balanced diet can help maintain a healthy immune system and repair damaged cells.
It gives you the extra energy you need to deal with difficult situations.
According to a preliminary study, some meals, such as polyunsaturated fats, omega-3 fats, and vegetables, may assist in managing cortisol levels.
If you frequently eat out because you are too sleepy or too busy to cook meals at home, consider meal planning, a habit that can help you save time in the long term, assure more balanced, healthier meals, and prevent weight gain.
5. Go for a walk
Walking can help you relax because it allows you to ponder as well as get away from worries.
Getting out of a stressful situation, breathing in the fresh air, and feeling your body movements are all natural stress relievers.
Walking and exercise provide benefits that go beyond the physical.
Many people walk for emotional and spiritual well-being as well as physical health.
6. Herbal teas
Many herbal drinks claim to ease anxiety and promote sleep.
Particular people find making and drinking tea relaxing, but some teas may have a more immediate effect on the brain, resulting in less anxiety.
A cup of tea, particularly herbal teas like chamomile tea, may aid relaxation.
Green Tea:EGCG levels in green tea are likewise very high. According to a study, EGCG promotes serenity and lessens subjectively assessed stress. L-theanine, an amino acid that may lessen anxiety, is abundant in green tea. According to a 2010 study, green tea is also known to help with focus because the L-theanine and caffeine in the beverage support this.
Black Tea: Black tea also has EGCG and L-Theanine, although it has more caffeine and less of both. Black tea has the highest caffeine content of all Camellia sinensis teas, yet studies have also shown that it lowers stress. However, replacing your morning cup with a cup of black tea might be worthwhile. Black tea is unquestionably a fantastic choice if you’re looking for a tea for anxiety with more caffeine.
Chamomile Tea: One of the most popular teas for reducing anxiety is chamomile. Its calming effects might lessen anxiety and improve your sleep. Because it carries the fewest hazards, it’s also one of the best herbal teas for anxiety. A well-known sedative and even a mild tranquilizer to promote sleep is chamomile.
Lavender Tea: Lavender has been the subject of numerous research with positive outcomes for anxiety and depression. It was discovered that drinking lavender tea improved the spirits of older participants in a study. They advised drinking it because it mostly has advantages and poses relatively few healthy risks.
7. Spend time with pet
Pets provide company, affection, and support.
Pets can help people with various mental health conditions, including anxiety, according to research published in 2015.
At the same time, many people like cats, dogs, and other small mammals, and those who suffer from allergies will be relieved to know that the pet does not have to be hairy to provide comfort.
8. Take vitamins
If you’re wondering how to manage anxiety with vitamins, consider both water-soluble vitamins that dissolve quickly in the body and fat-soluble vitamins that circulate through the bloodstream and are stored by the body when not in use.
Vitamins will not cure your anxiety but may improve your general health and happiness.
Vitamin C: A vitamin C shortage can cause weariness and depression. According to research, low vitamin C levels can cause cognitive impairment and motor deficits.
It’s one of the greatest vitamins for anxiety since research suggests that as an antioxidant, it may play a significant therapeutic function in anxiety treatment by maintaining nervous system homeostasis.
Magnesium: Although it is not a vitamin, magnesium is a water-soluble mineral with several functions in the body, including promoting healthy neuron and muscle function and creating energy.
Additionally, it’s critical for controlling blood pressure. Magnesium insufficiency has been associated with illnesses that are related to anxiety. Although more research is needed, some studies indicate that increasing your intake may greatly improve anxiety symptoms.
Vitamin D: Higher anxiety levels have been associated with vitamin D deficiency. Since so few plant foods contain vitamin D, taking supplements, getting more sun, and consuming fatty fish like salmon and mackerel can raise vitamin D levels, which may aid in lowering anxiety.
Vitamin E: Due to its support for strong, healthy hair, skin, and nails, vitamin E is well-known as a beauty aid. Additionally, more severe anxiety symptoms may result from vitamin E stores being depleted. According to research (GAD), vitamin E, which is high in antioxidants, may help restore emotional equilibrium and treat the signs of generalized anxiety disorder, according to research (GAD).
Omega-3 fatty acid: According to Dr. Zeke Medina, a professional pharmacist and sleep specialist at Live Love Sleep, omega-3 fatty acids have various health advantages, one of which is that they can lower cortisol levels. You and your doctor will decide how much omega-3 fatty acids may help you feel less anxious.
9. Take time to relax
When we think of vacation, leisure time, or self-care, we think of feeling comfortable and free of concern.
Indeed, taking time for yourself outside the boundaries of a workday or a day spent serving others can help alleviate stress.
10. Laugh it off
Loma Linda University researchers discovered that simply expecting a mirthful laugh lowers the stress hormone cortisol, which rises when you are apprehensive, in a study presented at a medical convention.
Humor and laughing can benefit your physical and mental health, reducing stress and anxiety.
Laughter also boosts the number of antibody-producing cells and helps you return to the present moment. This could distract you from obsessive, worrisome thoughts about the future.
11. Breathing techniques
With anxiety, shallow, rapid breathing is frequent. It can cause a racing heart, dizziness or lightheadedness, and even a panic attack.
Deep breathing techniques, which involve taking slow, even breaths, can help reestablish regular breathing patterns and reduce anxiety.
Breathing commonly quickens during anxiety or panic attacks when your body launches the fight or flight reaction.
Controlling your breathing rate and depth helps to decrease your heart rate and convey to your brain that your body has nothing to fear.
Triggers of anxiety
Many people rely on their daily cup of coffee to get them going, but it may actually cause or increase anxiety.
Reduce your caffeine intake by substituting noncaffeinated beverages whenever feasible.
According to a 2022 study, drinking five cups of coffee increases anxiety and triggers panic episodes in patients suffering from panic disorder.
An upsetting or difficult health diagnosis, such as cancer or a chronic illness, may cause or exacerbate anxiety.
Because of the direct and intimate sentiments, it elicits, this type of trigger is extremely potent.
Being proactive and involved with a doctor might help alleviate anxiety caused by health difficulties.
Talking with a therapist may also be beneficial, as they teach you how to control your emotions in the face of your diagnosis.
You’re not alone if a room full of strangers doesn’t sound like fun.
Events that require you to make small chat or interact with strangers might cause anxiety, which can be labeled as a social anxiety disorder.
When feasible, bring along a partner to help soothe your anxieties or uncomfortable.
However, it is also critical to engage with a professional to develop coping techniques that will make these occurrences more manageable in the long run.
Relationship issues, disputes, and disagreements – any of these situations can cause or exacerbate anxiety.
If disagreement irritates you, you may need to learn conflict resolution techniques.
Also, consult with a therapist or other mental health professional to learn how to handle the emotions caused by these conflicts.
Even if it appears that every natural choice is safe, it is always a good idea to consult a healthcare professional.
They can then advise you on the frequency and potential interactions with any other therapies or medications you may be taking.
Not all natural anxiety solutions work for everyone. Some may be more effective than others in your specific situation.
Furthermore, in certain circumstances, they may only help to alleviate anxiety symptoms when paired with other therapeutic choices. Many elements come into play.