Anxiety is a natural response to stress or perceived danger, but when it becomes overwhelming, it can impact daily life. While medication can be beneficial for some, it's not the right solution for everyone. Many people experience poor response rates, unpleasant side effects, or a worsening of their mental well-being when taking anxiety medications.
Fortunately, there are numerous natural remedies for anxiety with many individuals finding a multi-pronged, holistic approach can provide effective relief. In this article, we explore lifestyle changes, relaxation techniques, herbal supplements, and supportive connections that can reduce anxiety symptoms and improve quality of life.
Key takeaways
- Medication isn’t the only treatment option: there are natural ways to decrease anxiety.
- Lifestyle changes like exercise, sleep, and diet play a significant role in mental well-being.
- Relaxation techniques such as mindfulness and deep breathing can reduce stress and promote calmness.
- Certain herbal remedies and supplements may support anxiety relief.
- Seeking support from trusted individuals, support groups, or therapists can make a big difference.
How to ease anxiety naturally through lifestyle changes
Small but consistent changes in daily habits can significantly impact anxiety levels. Prioritizing physical and mental health through lifestyle adjustments can help regulate mood, reduce stress, and improve overall well-being.
Physical activity
Research shows that aerobic exercise, such as cycling, swimming, dancing, or even brisk walking can help ease anxiety. It does this by:
- Diverting your attention from what you’re anxious about
- Decreasing muscle tension
- Increasing natural anti-anxiety neurochemicals in the body including serotonin, gamma-aminobutyric acid (GABA), brain-derived neurotrophic factor (BDNF), and endocannabinoids
- Activating the frontal regions of the brain, which in turn, helps control the amygdala, which regulates the reaction to real or imagined threats
- Increasing overall resilience
Studies have also found that 150 minutes of this type of activity each week significantly reduces anxiety, depression, and psychological distress - more so than medication.
Limiting alcohol intake
Although many people use alcohol as a way to temporarily forget their worries and increase confidence, alcohol can have both a short and long-term impact on anxiety.
Alcohol increases ‘feel good’ chemicals in the brain but when this effect wears off, the body tries to replenish these back to normal levels and this can lead to anxiety in the following days. Alcohol can also make existing anxiety worse and lead to other mental and physical health problems which can compound negative thoughts. Cutting down on alcohol or avoiding it entirely can have a positive effect on your mental health.
Stopping smoking
While many people use tobacco to calm themselves in stressful situations, research shows that smoking increases anxiety and tension. Stopping smoking altogether is associated with improved mental health symptoms.
Avoiding caffeine
Caffeine has been shown to induce panic attacks and increase anxiety in a large proportion of individuals with panic disorder. Tea, coffee, energy drinks, and sodas all contain caffeine. Switching to alternatives such as decaffeinated blends or sparkling water may help to naturally reduce anxiety.
Prioritizing sleep
Quality sleep is essential for mental health. However, anxiety can often disrupt sleep, and poor sleep can exacerbate existing anxiety symptoms, creating a harmful cycle. Establishing a relaxing bedtime routine and reducing screen time before bed can lead to better rest, with deep sleep acting as a natural anxiety inhibitor.
Adopting a balanced diet
Research indicates that a poor-quality diet high in sugar and saturated fat may contribute to brain changes associated with depression and anxiety. On the other hand, nutrient-rich foods can stabilize mood and energy levels. A diet rich in whole foods, lean proteins, and healthy fats supports brain function and emotional balance.
How to soothe anxiety naturally with relaxation and mindfulness techniques
Alongside lifestyle changes, there are a range of methods you can utilize to help you stay in tune with your anxious thoughts and feelings without letting them dictate every situation.
Breathing exercises
Breathing practices impact the autonomic nervous system and the brain, helping to reduce stress and anxiety. Breathing exercises for anxiety relief include:
- Rhythmic breathing
- Slow breathing
- Deep breathing
- Cyclic sighing
- Prolonged exhales
- Brief breath holds
Meditation
There’s increasing evidence that meditation has numerous health benefits. One study found that over 9 million Americans had used meditation in the previous 12 months, the majority for mental health problems. Of those with anxiety, depression, and stress, 64% reported meditation helped a great deal.
Body scanning
Body scanning is a mindfulness practice that helps manage anxiety by shifting your focus from anxious thoughts to bodily sensations. Closing your eyes and starting with your toes, you work upwards through your body, paying close attention to how each area feels in terms of temperature, tension, and external stimulus.
Grounding
Grounding techniques for anxiety help draw your focus away from your thoughts by getting you to concentrate on the present moment and your current surroundings. There are many ways you can ground yourself including:
- Standing on grass or sand with bare feet
- Holding an object to observe its color, shape, and texture
- Placing your hands in water
- Taking a walk in nature
- Savouring a scent or taste
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Journaling
Writing down your thoughts is beneficial when it comes to how to calm anxiety. One study found that those who wrote online for 15 minutes, three days a week over 12 weeks had increased feelings of well-being and fewer depressive symptoms after one month.
Music
Many people find music boosts their mood with supporting evidence suggesting that it can reduce anxiety and may even do so more effectively than anti-anxiety medication, perhaps due to its impact on dopamine and cortisol.
Natural anxiety relief: herbal remedies and supplements
Certain herbs and nutrients have been shown to support stress reduction and anxiety relief. While they may not work for everyone, they can be a helpful addition to a natural anxiety management plan.
Chamomile
Although its mechanism is not fully understood, several studies have concluded that oral intake of chamomile is effective at reducing anxiety symptoms with no threatening or adverse side effects.
Lavender
Lavender has long been known for its calming effect and is a common essential oil used in aromatherapy treatment. Research has found that lavender aromatherapy is most effective in the short-term for naturally alleviating anxiety whereas oral lavender (80mg Silexan) is best for long-term anxiety relief.
Magnesium
Magnesium is an essential element that the body needs for multiple mechanisms including maintaining nerve and muscle function, supporting a healthy immune system, and energy utilization. It has also been shown to help with anxiety as it regulates cortisol levels and balances out neurotransmitters.
B vitamins
B vitamins including B6 and B12 support brain health, help regulate mood, and have been linked to reduced anxiety symptoms. Relatively new research has found that taking high doses of vitamin B6 supplements can significantly reduce feelings of stress, anxiety, and depression.
Lemon balm
A member of the mint family, lemon balm is often used as a natural anxiety and stress reliever by promoting calmness. One review found that compounds in lemon balm may also have a relaxing or sedative effect with another linking lemon balm compounds to reduced anxiety. Much of this research is based on test tube and mice studies, however you may find it helpful.
Valerian root
Often used as a natural sleep aid, valerian root can also help calm an anxious mind and promote relaxation. The recommended dosage for anxiety relief is 120 to 200mg, three times a day, with the last dose being taken right before sleep.
How to lower anxiety naturally with the right support
Sometimes, managing anxiety requires the help of others. Reaching out for support can provide comfort, reassurance, and practical coping strategies.
Talking to someone you trust
Sharing your feelings with a friend or family member can help you realize that you aren't alone or the only one that feels the way you do. Saying your thoughts out loud can also be a beneficial way to process emotions and reduce stress.
Support groups
Connecting with others who experience similar struggles can foster a sense of belonging and reduce feelings of isolation. Group-based therapies are as effective as individual therapy and can be more efficient. They can also be useful for individuals looking to overcome social anxiety.
Online therapy
Professional guidance from an online therapist or psychotherapist can provide tailored coping strategies and emotional support from the comfort of home.
Managing anxiety naturally is possible with the right combination of approaches. Everyone's journey is different, so finding what works best for you may take some time. By taking small, consistent steps, you can create a sustainable means of easing anxiety and improving overall well-being.
Visit our blog to learn more about anxiety and other common challenges.
References
Can exercise help treat anxiety? - Harvard Health
Exercise 1.5 times more effective than drugs for depression, anxiety
Stressed to the max? Deep sleep can rewire the anxious brain - Berkeley News
Poor quality diet makes our brains sad - University of Reading
Mental Health Benefits of Journaling
The effects of music & auditory beat stimulation on anxiety: A randomized clinical trial - PMC
The Effect of Oral Chamomile on Anxiety: A Systematic Review of Clinical Trials - PMC
Magnesium for Anxiety: Does It Help?
Vitamin B6: A new approach to lowering anxiety, and depression? - PMC
Lemon Balm: Uses, Benefits, and More