Anxiety is an extremely common mental health problem that involves persistent worrying, nervousness, and tension. While anxiety can sometimes require professional treatment, there are many natural remedies and lifestyle changes you can try first to manage symptoms and promote calm.
When practiced regularly, these science-backed techniques can reduce anxiety without medication.
What Is Anxiety?
Anxiety refers to excessive fear or worry that interferes with daily activities. Occasional anxiety is normal, but anxiety disorders involve relentless, hard-to-control anxiety that causes significant life impairment.
Anxiety often centers on things like work, relationships, finances, health, and safety threats. Both psychological and physical symptoms occur, including:
Anxiety disorders include generalized anxiety disorder, social anxiety, phobias, panic disorder, and more. Up to 40% of people experience an anxiety disorder over their lifetime.
Anxiety stems from a combination of genetic, environmental, physical, and psychological factors. Stress often triggers or worsens anxiety symptoms.
How Can You Treat Anxiety?
For mild to moderate anxiety, lifestyle changes, and stress management skills may be effective without therapy or medication.
For severe anxiety that disrupts work, relationships, and daily functioning, professional treatment is recommended, including counseling and antidepressant or anti-anxiety medication.
Natural remedies can be used alongside conventional treatment or on their own to help manage milder anxiety. Here are 10 researched-backed ways to naturally reduce anxiety through at-home methods:
10 Natural Remedies For Anxiety
1. Practice deep breathing
Deep, diaphragmatic breathing stimulates the relaxation response, slowing heart rate and lowering stress hormones. Inhale through your nose, allowing your belly to expand. Exhale slowly through pursed lips. Try 5-10 minutes daily.
2. Exercise regularly
Aerobic exercise releases endorphins and neurotransmitters that boost mood and reduce anxiety. Aim for 30 minutes daily of brisk walking, jogging, biking, swimming, etc. Yoga also calms the mind and body.
3. Try progressive muscle relaxation
Systematically tensing and relaxing muscle groups reduces anxiety and mental tension. Apps can guide you through the sequence.
Mindfulness meditation builds focus on the present moment instead of anxious thoughts. Try meditating for 10-15 minutes twice daily.
5. Limit caffeine
Caffeine can increase feelings of anxiety and jitteriness. Cut back on coffee, tea, soda, chocolate, and energy drinks.
6. Spend time in nature
Just 20 minutes outdoors around greenery or water can lower anxiety significantly by reducing blood pressure and stress hormones.
7. Use essential oils
Lavender, rose, bergamot, clary sage, and other oils help calm anxiety when used in aromatherapy. Add to baths, a diffuser, or inhale.
8. Avoid excess alcohol
While alcohol may seem to reduce anxiety short-term, it often backfires quickly and makes anxiety worse as it wears off.
9. Improve sleep habits
Get 7-9 hours nightly, limit electronics before bed, and establish a calming bedtime routine. Good sleep reduces anxiety.
10. Share feelings with others
Confiding anxiety in a trusted friend or therapist provides an outlet for worries instead of bottling them up.
Consistency is key when applying natural anxiety remedies. Combining several methods together as part of your daily routine can optimize their stress-relieving benefits.
For severe anxiety, seek professional support in addition to these lifestyle measures. But for mild to moderate anxiety, regular use of these natural techniques can promote significant relief.
Implementing small lifestyle changes and natural stress-relievers can go a long way towards controlling anxiety. Combining several of these practices as part of your daily self-care routine can promote sustained improvement without the need for medication.
However, those with severe anxiety disorders should also seek professional treatment and support. With time and consistency, a multifaceted approach can help manage anxiety.
FAQs (Frequently Asked Questions)
Yes, many individuals effectively manage anxiety using natural methods like meditation, exercise, and dietary changes. However, it’s essential to consult a healthcare professional for personalized advice.
No, anxiety is a common human emotion and not a sign of weakness. It is essential to destigmatize mental health issues and seek help when needed.
Herbal remedies can help alleviate anxiety symptoms for some individuals, but they might not work for everyone. Consulting a healthcare professional is essential to determine the right approach for you.
The effectiveness of natural methods varies from person to person. Some individuals may experience improvements within days, while others may take weeks or even months to notice significant changes.
In some cases, intense exercise can trigger anxiety in susceptible individuals. It’s essential to find a balance and engage in activities that suit your physical and mental well-being.
Yes, you can practice mindfulness on your own by using guided meditation apps or resources available online. However, attending mindfulness classes or workshops can deepen your practice.