An increasing number of people are seeking natural remedies for anxiety treatment. Anxiety is a common issue worldwide — more than 18% of adults are affected each year in the United States alone.
Many factors can lead to anxiety, including genetics, environment, and lifestyle. Experiencing some anxiety is a part of life, but when it goes unchecked, your mental and physical health suffer.
The good news is many natural anxiety treatments can potentially reduce anxiety symptoms.
What is Anxiety?
Anxiety is the body’s natural response to situations that create stress. It often manifests as feelings of worry or fear in response to harmful stimuli, like the feeling you get when you narrowly miss a car accident.
In general, anxiety happens when your body senses danger. Higher levels of cortisol, the primary stress hormone in the body, are produced to heighten your senses. It is your instinctual response to a threat.
Anxiety can present in different ways for some people, including nightmares and panic attacks, but common physical symptoms include:
- Elevated heart rate
- Difficulty concentrating
- Restlessness
- Rapid breathing
As anxiety becomes more pervasive and uncontrollable, it becomes a mental health condition rather than just a reaction to specific situations.
If your anxiousness impedes your everyday life, you may have an anxiety or panic disorder. If this is the case, it’s a good idea to talk to a mental health professional or functional medicine provider about treatment options such as complementary and integrative health options
How can I cure anxiety naturally?
There are natural anxiety remedies that can help relieve anxiety symptoms. Some of them are as simple as adjusting your daily routines related to sleep, exercise, and diet. There are also ways to improve mindfulness, therapy, and herbal supplements with remarkable calming effects.
Caution: It’s wise to get medical advice from your physician or healthcare provider before starting a new routine, or making significant changes, especially if you are dealing with additional medical conditions.
Prescription medications, such as antidepressant SSRIs, anti-anxiety medications, or sedatives like benzodiazepines, can be used to treat symptoms of severe anxiety. These pharmaceuticals can be beneficial when other options have not been successful, but they can also be highly addictive. Medications like these are often accompanied by a laundry list of potentially dangerous side effects.
How do you get rid of anxiety naturally? For many people, you can naturally alleviate anxiety symptoms with techniques like therapy, supplements, and diet modifications.
1. Physical Activity
Physical exercise is critical for the maintenance of good physical and mental health. Regular exercise has been shown to significantly reduce potential health issues that lead to mortality in men and women by up to 27%.
Just a few hours of moderate- to high-intensity exercise each week can reduce the risk of symptoms of anxiety and depression. When you get moving, your body produces more serotonin, a chemical your brain releases to regulate your mood.
Hit the Gym
Any kind of workout is better than no exercise at all. If you’re headed to the gym, and looking for the best exercises for anxiety relief, be sure to get some cardio in.
Participants in an anxiety exercise study experienced significant anxiety reductions immediately following aerobic activity. Even when measured a week following, the aerobic exercise group continued to have less anxiety sensitivity compared to the control group!
Try Yoga or Pilates
If the gym is not your cup of tea, low-impact exercises like yoga and pilates can get your body moving. Exercises like yoga have meditation and relaxation qualities as well that help ease anxiety.
Signing up for yoga classes can be a way to keep you committed, but group exercise also helps people feel more comfortable during the workout and calmer afterward.
Go for a Walk Outside
Did you know that your exposure to sunlight can impact your mental health? It’s true! You can kill two birds with one stone by going for regular walks outside. You’ll get some exercise and exposure to direct sunlight, helping your body produce vitamin D.
Vitamin D is an essential micronutrient for a healthy mind and body. If your lifestyle keeps you out of the sun too much, your vitamin D levels may be low, increasing your risk for anxiety.
Some research has also found that spending just 10 minutes in nature can help reduce the effects of mental and physical stress and help you feel happier. While you should avoid excessive time in the sun without sunscreen, a moderate amount of sunshine promotes wellness.
2. Improve Your Diet
Diet significantly impacts health more than we often think.
Low blood sugar levels or mild dehydration can cause mood changes. Chemicals in many processed foods may also affect mood, and the inflammation caused by too much sugar has been linked to a wide variety of health conditions.
Foods can affect people in different ways. Pay attention to your eating habits and note how you feel after eating certain foods, even hours later. Ask yourself whether you’re getting enough fruits, vegetables, and lean proteins, as these can help support brain and mental health.
Adding the right foods and natural supplements for anxiety can improve your symptoms. The following are specific vitamins, minerals, and micronutrients that help reduce anxiety.
Magnesium
Magnesium helps the body maintain a strong immune system, normal nerve and muscle function, and supports bone and heart health. To get more of this mineral in your diet you can include:
- Almonds
- Spinach
- Dark chocolate
- Quinoa
- Black beans
Zinc
Zinc is an essential mineral involved in cellular metabolism and enzyme function. It is often recommended when someone has a cold and has been linked to a lower incidence and prevalence of pneumonia.
Zinc deficiency causes anxiety-like behaviors. Oysters provide 673% of your daily value of zinc in a single 3-oz serving! If you aren’t a shellfish fan, you can get zinc in pork, beef, chickpeas, and other beans.
Omega-3 Fatty Acids
Salmon and flaxseeds are both rich in omega-3 fatty acids. It’s well known that these fatty acids are necessary for optimal brain health. People suffering from anxiety who incorporated supplements or more foods with omega-3 fatty acids seemed to experience reduced anxiety symptoms.
Probiotic-Rich Foods
Fermented foods that contain probiotics can interact with neuroticism, a trait associated with negative mental health symptoms. Add kimchi, pickles, or sauerkraut to your diet for a probiotic boost.
B vitamins
B vitamins play a role in the synthesis and regulation of neurotransmitters. Many of the symptoms of anxiety come from neurotransmitter actions. A healthy amount of B vitamins helps your body regulate mood and anxiety.
Antioxidants
Oxidative stress is associated with mental health disorders. Antioxidants protect against this stress and are a potent natural anxiety remedy. Look for meals with spices and leafy greens for more antioxidants.
3. Natural Anxiety Relief from Herbs
Certain herbs and herbal remedies (many of which are available in supplement form) have shown promising results in reducing symptoms of anxiety. Valerian and chamomile, in particular, have been shown to help with stress, anxiety and improve sleeping habits.
Chamomile
Chamomile tea may be an excellent herbal remedy for treating anxiety, as it helps to reduce stress and improve sleep quality. The existing research on safety, while not extensive, does suggest that chamomile is also safe for long-term use. Some people do experience side effects, so make sure to self-monitor your physical response if you are trying chamomile for the first time.
Ashwagandha
If you’re wondering what natural supplement is best for anxiety, ashwagandha is high on the list. The calming effects this herb possesses have been compared to lorazepam. Supplementing with ashwagandha can lead to significant anxiety symptom improvement, comparable even to psychotherapy.
Kava
Drinking kava helps with mood and relaxation. Researchers are still working to understand the interactions responsible for mood regulation, but results are promising.
CBD
In multiple studies, cannabidiol (CBD) improves sleep and reduces anxiety in most people, with few participants in studies showing signs of intolerance.
CBD is a compound found in cannabis and hemp plants. Unlike marijuana from full cannabis, isolated CBD oil (also known as cannabidiol) doesn’t have psychoactive components and doesn’t produce a “high” like its THC counterpart. This makes it potentially safer to use daily.
Valerian
Studies have shown that valerian positively impacts stress and anxiety reduction. It may also have some sedative components, which is why it is often found as an ingredient in natural sleep aids. Some people report side effects of drowsiness, dizziness, and headaches, so be aware of how you respond if you begin taking this herb.
Passionflower
Not to be confused with passionfruit, this herb is believed to increase the neurotransmitter gamma-aminobutyric acid (GABA) in the brain, making you feel more relaxed.
Lavender
Lavender is a notable calming herb. It has long been used in teas and aromatherapies for its sedative effects. Lavender is generally safe to ingest orally. However some report constipation, so be mindful of lavender teas if you have IBS.
Lemon Balm
Lemon Balm
This herb contributes to several health benefits, including nervous system relaxation, antiviral support, and an aid for those experiencing anxiety. Take this herb before bed for a decrease in cortisol and overall relaxation.
Green Tea (L-theanine)
The amino acid L-theanine can be found in green herbal tea and some mushrooms. It is rich in antioxidants, decreases stress, and helps with cognitive function. Switching to green tea instead of coffee is a great way to get extra L-theanine in your diet.
4. Mindfulness & Relaxation
Being intentional about your mental state and mindfulness help manage your anxiety. There are plenty of methods to relax your mind, from sitting in a hot bath to setting time to meditate.
Meditation
Meditation has been linked to many physical and mental health benefits. A consistent meditation practice can reduce stress and improve sleep, both elements that significantly impact the occurrence of anxiety.
A study from Johns Hopkins suggests that 30 minutes of meditation each day may help with anxiety and depression. Researchers found that some people may experience as much benefit from daily meditation as from medications.
Meditation can be challenging to cultivate, so consider this guide to make meditation a daily routine in your life.
Breathwork
Did you know you can calm your nervous system down by copying the relaxed breathing pattern of someone else? Breathwork can lower blood pressure and stress.
Journaling
Writing can be surprisingly therapeutic. While you are free to journal about anything you wish, writing down your positive thoughts and emotions can help foster future positive thoughts and emotions.
When you are feeling stressed, take a deep breath and write a little bit to gain composure.
5. Therapy
If you aren’t sure what triggers your anxiety, therapy with a licensed professional may help. A trained therapist may help you work through trauma at the root of your anxiety and help you develop coping skills for navigating triggers and stressors in your life.
Types of therapy that may help relieve anxiety include:
Cognitive Behavioral Therapy
Cognitive behavioral therapy, or CBT, is often effective for people who struggle with anxiety, at least in the short term. The focus of this treatment is to help patients understand the connections between their thoughts, emotions, and behaviors. Patients with anxiety who undergo CBT have low relapse rates of 0-14% up to a year after therapy ends.
Art Therapy
It has been studied very little, but there is limited evidence that certain types of art therapy may reduce nervousness and anxious feelings.
Exposure Therapy
Exposure therapy involves exposing the subject to the object of their fears to break cycles of dysfunctional anxiety responses. The practice of virtual reality exposure therapy seems to have significant benefits for many anxiety disorders, including social anxiety disorder, panic disorder, and agoraphobia.
EMDR
Eye movement desensitization and reprocessing, or EMDR, is bilateral stimulation (usually side-to-side eye movement) used to help patients walk through traumatic experiences at the root of mental disorders. A 2020 meta-analysis of clinical trials suggests that EMDR may reduce symptoms of anxiety, panic, and abnormal behavior.
6. Complementary Therapy
Not everyone responds well to what is considered traditional or talk therapy. The good news is as we learn more about the brain and anxiety, alternative types of therapy are growing in popularity. If psychotherapy hasn’t been working well for you, or you aren’t ready for that step, consider one of these complementary therapy methods.
Aromatherapy
Essential oils have long been used for their aromatic properties. Recent science confirms that aromatherapy can improve sleep and lower anxiety and stress. With a relatively low cost for both oils and diffusers, this is a great option for reducing acute stress and anxiety.
Studies on the effects of bergamot and lavender oil, when used for aromatherapy, showed near-immediate improvements in stress indicators, such as blood pressure and heart rate. Participants also experienced improved heart rate variability, a signal of good sleep quality.
Lavender oil may cause a consistent short-term impact on heart rate variability and better parasympathetic regulation. Women who used lavender for aromatherapy in one 12-week study experienced better sleep.
Bergamot also appears to have significant immediate effects on perceived anxiety as well as cortisol and alpha-amylase levels in saliva.
Other anti-anxiety essential oils for aromatherapy include orange, rose, neroli, coriander, sandalwood, clary sage, and ylang-ylang oil.
What gets rid of anxiety fast? Essential oils, especially lavender and bergamot oils, relieve anxiety fast by lowering blood pressure and heart rate. Breathing exercises combined with aromatherapy can provide rapid anxiety relief.
Acupuncture
For some people, needles cause anxiety, but for most, the tiny needles used in acupuncture can positively stimulate the body. Acupuncture has the potential to reduce cortisol levels, thereby treating anxiety symptoms.
Animal Therapy
Petting an animal releases oxytocin, reduces cortisol, and lowers blood pressure. Having social interaction with animals can reduce loneliness.
7. Lifestyle Changes
Certain lifestyle habits negatively impact both your mental and physical health. We’ve already touched on curbing a sedentary lifestyle, but it is also important to cut unhealthy habits.
Set a Sleep Routine
We cannot stress how important it is to get a good night’s rest. Your body takes this time to recover and regenerate. If you have trouble sleeping at night, try making a bedtime routine.
A better sleep routine includes:
- No screens – no nighttime scrolling
- Avoid a large meal before bed
- Going to bed at the same time
- A cool dark room
Quit Smoking
Many people turn to cigarette smoking as a stress-relieving activity. However the data suggests that rather than reducing stress, long-term cigarette use may worsen anxiety.
Research has linked smoking with the development of anxiety disorders. The earlier a person begins smoking, the more likely they will develop anxiety.
Certain chemicals in cigarettes, such as nicotine, may impact neural pathways and neurotransmitters in the brain that are linked to anxiety.
Limit Alcohol
Alcohol is another habit that is culturally associated with stress relief. This may be true in the short term, as alcohol has a sedative nature. But just as with cigarettes, studies show that drinking alcohol may be strongly linked to anxiety, as well as several other health risks.
Many studies suggest a decrease in alcohol consumption can help reduce not only anxiety but depression, too. Alcohol can also disrupt your natural sleep habits, further contributing to anxiety symptoms.
If you think that your alcohol consumption may negatively impact your life, consider one of these strategies for reducing or eliminating your drinking habit.
Cut Excess Caffeine
Many Americans turn to caffeine daily for energy, but too much caffeine can worsen your anxiety.
Caffeine has been shown to increase alertness by increasing brain activity, which can be a problem if you are predisposed to anxiety. Caffeine consumption can even result in panic attacks in those who are susceptible.
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8. Social Connections and Support
When it comes to managing anxiety, our social connections are one of the best ways to soothe our nerves and uplift our spirits. Being surrounded by a supportive community can make all the difference.
Join a Support Group
Connecting with others who truly understand what you’re going through can bring immense relief and validation. Joining a support group for anxiety, such as the Anxiety & Depression Association of America, offers a safe space where you can share your experiences and coping strategies with like-minded individuals.
It’s a comforting feeling to know you’re not alone in your struggles, and these groups provide a sense of community and belonging.
Foster Healthy Relationships
Maintaining strong, positive relationships with friends and family serves as a powerful buffer against anxiety. Regular social interactions, filled with love and understanding, are crucial for your mental health.
Invest time in nurturing these bonds—catch up over a cup of coffee, take a walk together, or simply chat on the phone. Emotional support from your loved ones helps build resilience, making it easier to navigate life’s challenges with confidence.
9. Environmental Adjustments
It’s no secret that our surroundings have a big impact on how we feel every day. A well-organized, soothing environment can work wonders for your mental well-being.
Declutter Your Space
A cluttered environment can contribute to feelings of stress and anxiety. Piles of papers, overflowing closets, and chaotic desktops not only create physical chaos but also mental clutter.
By organizing and simplifying your living and working spaces, you can create a more serene and calming atmosphere.
Start small—maybe tackle that junk drawer first—and gradually work your way up to larger areas. You’ll be amazed at how much lighter and more focused you feel when you’re not surrounded by mess.
Use Calming Colors
Colors can profoundly influence your mood. Give some thought to decorating with calming hues like blue, green, and lavender, which are known to promote relaxation and reduce anxiety. These tranquil shades can be incorporated through wall paint, furniture, or even smaller accents like pillows and artwork. Surrounding yourself with these colors can create a soothing environment that feels like a personal sanctuary.
10. Technology Detox
It’s no secret that we’re all glued to our screens these days, whether it’s scrolling through social media, binge-watching shows, or responding to endless emails. Did you know that the average person spends over 7 hours and 4 minutes a day on their devices? That’s almost a third of our lives!
Limit Screen Time
Excessive use of screens, particularly before bed, can interfere with sleep and increase anxiety. Blue light emitted from screens can mess with your sleep cycle, making it harder to fall asleep.
Try setting aside designated times each day to unplug from technology. You could start small by having a screen-free hour before bed or dedicating meal times to be tech-free.
You’ll likely find that taking these small breaks makes you feel more present and relaxed.
Mindful Media Consumption
Be mindful of the media you consume. Constant exposure to negative news and social media can significantly increase anxiety and depression.
Instead of getting caught in an endless loop of doom scrolling, consider curating your feeds to focus on positive and uplifting content. Follow accounts that inspire you, watch shows that make you laugh, and read articles that offer a fresh perspective.
By being deliberate about what you consume, you can create a more balanced and calming media experience.
11. Creative Outlets
There’s something truly magical about losing yourself in a creative pursuit, whether it’s crafting a piece of art or getting lost in the rhythm of your favorite song. These creative outlets not only offer a sense of accomplishment but also serve as an excellent way to combat anxiety.
Engage in Art and Craft
Creative activities like drawing, painting, or knitting can be incredibly therapeutic. When you’re focused on creating something beautiful, it’s much easier to disconnect from the thoughts that fuel your anxiety.
The tactile sensation of holding a paintbrush or knitting needles can also be grounding, bringing you back to the present moment. These activities allow you to express your emotions constructively, providing both a diversion and an emotional release.
Whether you’re sketching in a notebook or working on a knitting project, you’ll find that these creative outlets provide a calming, almost meditative experience that leaves you feeling more centered.
Music and Dance Therapy
Listening to calming music or engaging in dance can be a powerful way to relieve anxiety. Music therapy has been shown to reduce anxiety and improve mood, thanks to its ability to evoke emotional responses and stimulate pleasure centers in the brain.
Putting on your favorite playlist and letting the music wash over you can act as an escape, transporting you to a place of relaxation and joy. Similarly, dancing allows you to physically release stored tension and stress.
Even if you’re not a trained dancer, simply moving your body to the beat of the music can elevate your mood and alleviate worry. Music and dance offer a dynamic duo of creative outlets that can transform your mental state almost instantly.
12. Hydration and Nutrition
What you eat and drink—and how much of it—can really influence your mood, often leading to feelings of depression and anxiety disorders if not balanced correctly. These form the foundation of the best home remedies for anxiety symptoms.
Stay Hydrated
Dehydration can seriously affect your mood and cognitive function, making you feel cranky and anxious. To keep things balanced, aim to drink enough water throughout the day.
This could be as simple as carrying a water bottle, setting reminders on your phone, or even adding a splash of lemon to make it more appealing. Staying hydrated doesn’t just benefit your body; it sharpens your mind and stabilizes your emotions, too.
Balanced Meals
Eating balanced meals at regular intervals helps maintain stable blood sugar levels, which is crucial for preventing mood swings and anxiety. Focus on incorporating complex carbohydrates, lean proteins, and healthy fats into each meal. Think whole grains, chicken or tofu, and avocados.
Not only do these foods fuel your body, but they also nourish your brain, making you feel more grounded and less anxious. Adding colorful fruits and veggies to your diet can also make your meals more enjoyable and nutritious.
13. Cognitive Techniques
Your thoughts can sometimes be your own worst enemy when it comes to anxiety. But guess what? You have the power to change them!
Positive Affirmations
Practicing positive affirmations can help shift your mindset and reduce the symptoms of generalized anxiety disorder. By repeating positive statements about yourself, you can build confidence and cut down on negative self-talk.
Imagine waking up each day and saying, “I am capable, I am strong, and I can handle whatever comes my way.” These affirmations gradually become a part of your belief system, giving you the mental resilience needed to tackle life’s challenges with a more optimistic outlook.
It’s all about reprogramming your brain to focus on the good, rather than the bad.
Cognitive Restructuring
Learn to identify and challenge negative thought patterns with cognitive restructuring. This technique involves spotting irrational thoughts and replacing them with more balanced and realistic ones.
For instance, if you find yourself thinking, “I’m going to fail this project,” you can challenge this by asking, “Do I have any evidence to support this thought? What are the realistic outcomes?”
By breaking the cycle of negative thinking, you can alleviate anxiety and approach situations with a clearer, more rational perspective. It’s like being your own therapist, guiding yourself to healthier thought patterns.
14. Home Remedies For Anxiety
Even simple habits you practice at home can be remarkable home remedies for anxiety.
Warm Baths
A warm bath can soothe the mind and body, melting away the day’s stress like magic. The warm water not only relaxes your muscles but also encourages your body to release tension and calm your nerves.
For an extra touch of relaxation, consider adding Epsom salts. These salts are rich in magnesium, which is known to help reduce anxiety and improve sleep quality.
So next time you’re feeling overwhelmed, draw yourself a warm bath, sprinkle in some Epsom salts, and let the soothing effects of one of the best home remedies for anxiety work their wonders.
Essential Oils
Essential oils are more than just pleasant scents; they can be a powerful aid in reducing anxiety. In addition to popular choices like lavender and bergamot, you might want to experiment with oils like chamomile, ylang-ylang, and frankincense.
Using a diffuser to disperse these calming aromas throughout your room creates a peaceful environment that can greatly improve your mood. Chamomile oil is known for its calming properties and ylang-ylang can help lift your spirits. By incorporating these essential oils into your daily routine, you can transform your home into a haven of tranquility.
15. Long-term Lifestyle Changes
Your lifestyle will have a positive effect on your mental health long term.
Develop a Routine
Having a consistent daily routine can provide a sense of stability and predictability, which is beneficial for reducing chronic anxiety. Start by scheduling regular times for meals, exercise, work, and relaxation.
Knowing what’s coming next in your day can make everything feel more manageable and less overwhelming. Imagine waking up and not having to scramble around figuring out what’s next; instead, you glide through your activities with ease, feeling more in control and less anxious.
Pursue Hobbies
Engage in activities that you enjoy and that give you a sense of accomplishment. Hobbies are one of the best natural remedies for anxiety since they can provide a constructive distraction from anxiety and give your mind something positive to focus on.
Whether it’s painting, gardening, knitting, or even playing a musical instrument, immersing yourself in a hobby can be a fantastic escape from daily stressors. Plus, there’s the added benefit of seeing progress and improvement in something you love, boosting your mood and reducing anxiety over time.
When to Seek Help
It is never a bad thing to seek professional advice when you are dealing with symptoms of anxiety, and we are always here to help.
For a holistic approach to addressing anxiety for patients in Colorado, set up a free consultation today.
Not in Colorado, but still want to learn more about how to improve your mental and all-body health? Follow us on Instagram for educational tips and information about upcoming group health coaching sessions (available to anyone in the US!).
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