Natural remedies for anxiety are those that don’t involve conventional medications (medicine you get from a doctor or health professional). They include things such as herbs, aromatherapy, and performing certain actions that promote relaxation. Some people with anxiety use natural remedies alongside conventional treatments to find relief.
Examples of natural remedies for anxiety include:
Exercise
Exercise isn’t just good for your physical health; it’s also beneficial for your mental health. While the connection isn’t well understood, studies do show that exercise can help to alleviate symptoms of anxiety.
Getting active helps to take your mind off of the issues bothering you. It also triggers your body to release endorphins, which are natural feel-good hormones.
A healthy diet
Eating a balanced diet that is rich in fruits, vegetables, and whole grains can help support overall health and well-being, which can in turn help reduce anxiety. These magnesium rich foods may be helpful.
- Almonds
- Black beans
- Cashews
- Dark chocolate
- Spinach
- Whole wheat
- Quinoa
You may also incorporate foods rich in omega 3 fatty acids and vitamins B & D into your diets.
Laughter
Yes, laughter can be a great remedy for anxiety. Laughter can help to reduce stress and anxiety by releasing endorphins, the body’s natural feel-good chemicals. These endorphins can help to improve your mood and reduce feelings of anxiety by reducing stress hormones like dopamine, cortisol, and epinephrine. Laughter can also help to distract you from negative thoughts and worries, which can help to reduce anxiety.
Additionally, laughter can improve your overall sense of well-being and can even help to boost your immune system. So, if you’re feeling anxious, try watching a funny movie or TV show, hanging out with friends who make you laugh, or reading a funny book. Just remember to laugh out loud – it’s good for you!
Herbal Remedies
Several different herbs and herbal supplements may help alleviate anxiety symptoms, helping you to relax and feel calmer. Some of the more well-known varieties include:
- Lavender
- Lemon balm
- Chamomile
- Passionflower
- Kava
Studies show that chamomile can help with symptoms of generalized anxiety disorder. While many of the studies on herbal supplements for anxiety are limited, the results are promising.
You can find many of these (and other) supplements in capsule (pill) form. Many people also drink herbal teas to help them relax.
Aromatherapy
Aromatherapy involves the use of essential oils to improve health and overall well-being. Many scents can help to boost your mood, help you relax, and reduce anxiety.
There are a few ways you can use essential oils. You can use a diffuser, place a few drops on a lava bead bracelet, or mix your favorite scent in a carrier oil to place on your wrist or neck.
Scents to use for anxiety include:
- Lavender
- Ylang ylang
- Grapefruit
- Clary sage
- Bergamont
Meditation
Meditation involves the practice of mindfulness. You focus on removing chaotic thoughts from your mind and replacing them with calm. Research indicates that meditation can help to relieve anxiety symptoms, helping you to feel more at ease.
Deep Breathing Exercises
Rapid, shallow breathing is a common symptom of anxiety. Breathing in this manner can increase your heart rate, make you feel dizzy, and may even increase the risk of a panic attack. Deep breathing involves taking deliberately deep and measured breaths to restore normal breathing patterns, which can help to reduce anxiety.
Weighted Blankets
Research shows that weighted blankets can be beneficial for alleviating symptoms of anxiety. The pressure helps to put your body into “rest mode,” reducing those symptoms and preparing your body to rest. These blankets come in many different sizes and weights, enabling you to find what works best for you.
Quit Cigarettes and Alcohol
Both alcohol and cigarettes may appear to calm your nerves at first. After taking a drink, however, your anxiety may worsen. A cycle can develop, leading to alcohol dependence. Several studies also show that smoking can worsen symptoms of anxiety. Therefore, it’s a good idea to try to avoid drinking or smoking to reduce feelings of anxiety.
Animal therapy
Studies show a link between spending time with pets and reduced anxiety. If your anxiety levels get to the point that it starts impacting your daily life, consider getting a service animal trained to assist people with generalized anxiety disorder or chronic anxiety.
Music therapy
In some studies, music has been found to help calm the mind and reduce overall symptoms of anxiety.
It’s important to note that natural remedies may not work for everyone, and it’s always a good idea to talk to a healthcare provider before trying any new treatment for anxiety.