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Natural Remedies for Anxiety: How Can I Treat My Anxiety Naturally?

Updated: Dec 30, 2023

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If you're one of the millions of people worldwide who experience anxiety, you're certainly not alone. While professional help is crucial, you might be asking yourself, "How can I treat my anxiety naturally?".

In this post, we will explore natural remedies for anxiety that you can use at home to aid you in your healing journey.

Bunch of natural remedies for anxiety, such as herbs and essential oils, on a white table
There are many natural remedies for anxiety you can try at home.

Do Natural Remedies for Anxiety Really Work?

While natural remedies should not replace professional treatment, particularly for severe anxiety disorders, there is a growing body of research suggesting that some natural remedies can indeed help with anxiety symptoms.

Still, it should be emphasized, that their effectiveness can vary from person to person. What works well for one individual may not work as well for another.

So don't get discouraged if one of these natural remedies for anxiety doesn't work for you.

It's important to keep an open mind, and continue exploring different approaches until you find the one that works for you the best!

So let's go through together some of the best remedies you can use to treat your anxiety naturally!

Different natural remedies for anxiety in a pink background.
There is scientific proof that natural remedies for anxiety can really work.

Natural Anxiety Remedies:

1. Exercise

There are numerous scientific investigations that have demonstrated that engaging in physical activity has a beneficial influence on mental well-being.

These act as natural painkillers and mood elevators, reducing perceived pain and triggering positive feelings that help counteract feelings of anxiety.

Physical activity also plays a role in managing your body's stress hormones, including adrenaline and cortisol.

It promotes the generation of brain chemicals that serve as natural antidepressants, contributing to a sense of relaxation for both the mind and body.

Exercise doesn't have to be strenuous; even engaging in a 30-minute daily walk can be really beneficial in reducing anxiety!

Yoga is an amazing form of exercise when dealing with anxiety. It combines many useful elements for anxiety management such as body awareness, mindfulness, and breathwork.

Other potentially beneficial exercise styles for anxiety are:

  • Aerobic exercises

  • Pilates

  • Tai Chi

  • Strength training

  • Qigong

  • Dancing

A woman doing yoga at a beach. Yoga is a powerful natural anxiety remedy.
Many people feel that yoga is one of the best natural remedies for anxiety.

2. Mindfulness and Meditation

Studies have demonstrated that therapies based on mindfulness are effective in alleviating symptoms of anxiety.

Meditation, specifically mindfulness meditation, helps in anxiety reduction by teaching the brain to concentrate on the present moment, preventing excessive concern about the future or dwelling on the past.

We have gathered some easy mindfulness exercises for anxiety in this post.

3. Aromatherapy

Several studies indicate that specific fragrances, such as lavender, ylang-ylang, chamomile, bergamot, and rose, are recognized for their calming attributes, which can aid in alleviating stress and anxiety.

Aromatherapy can be used in many different ways, depending on your preferences and the specific essential oils you choose to use. Some common ways are diffusers, topical application, in bath or shower, spray, and massage.

It's important to note that some people may be allergic or sensitive to certain essential oils. Always use them as directed.

For essential oils, we wholeheartedly recommend visiting Barefut Essential Oils' website💜. They offer an amazing range of high-quality essential oils, diffusers, and herbal teas at affordable prices!

4. Herbal Remedies

Traditional herbal remedies have been employed for many centuries to address various health issues, including anxiety.

They are not a cure for serious mental health disorders and should not replace professional treatment, but they can provide relief from mild anxiety symptoms for some individuals.

Here are some of the most common herbal remedies for anxiety:

  • Chamomile: There are studies suggesting that chamomile may help reduce anxiety symptoms in individuals with Generalized Anxiety Disorder (GAD). Chamomile is often used as tea, extract, or skin cream.

  • Passionflower: Some studies suggest that passionflower might be helpful in managing anxiety and insomnia. It can be used, for example, as tea, tincture, or tablets.

  • Lavender: Lavender oil is frequently utilized in aromatherapy for the purpose of reducing anxiety and enhancing relaxation. Additionally, oral lavender supplements are accessible and have demonstrated anti-anxiety effects in certain research studies.

  • Valerian Root: Valerian root is commonly employed to address both insomnia and anxiety. Its ability to induce a sense of calmness is attributed to valeric acid, a compound that interacts with GABA receptors in the brain.

  • Ashwagandha: This herb, often used in Ayurvedic medicine, is known for its stress-reducing effects. Some research suggests that it may help reduce anxiety and improve focus and concentration.

Disclaimer: These herbs can interact with other medications and may not be suitable for everyone. Before starting any herbal remedy, it's important to consult with a healthcare provider.

Herbal remedies for anxiety on a white table.
Herbal remedies have been used for centuries to treat conditions like anxiety.

5. Deep Breathing and Relaxation Techniques

Relaxation techniques can help activate the body's relaxation response, which can reduce stress and anxiety. A study in Frontiers in Psychology found that deep, slow breathing can help reduce symptoms of anxiety.

Some examples of effective relaxation techniques for anxiety are:

  • Progressive Muscle Relaxation (PMR): This entails the process of tightening and subsequently relaxing various muscle groups throughout the body, beginning from your toes and progressing upwards to the crown of your head.

  • Box Breathing: Also known as square breathing, this technique involves inhaling, holding your breath, exhaling, and holding your breath again, each for a count of four.

  • Body Scan Meditation: Start at a specific part of your body, such as your toes, and progress upwards, attentively focusing on each body area. Prior to proceeding to the next body part, intentionally relax each one.

  • Visualization: Close your eyes and imagine yourself in a situation or place that feels peaceful, and safe.

6. Nutrition

A balanced diet and good nutrition, alongside exercise, are some of the most powerful natural remedies for anxiety.

Research suggests that certain dietary choices may help support a healthier anxiety response.

Here are some important aspects regarding nutrition in managing anxiety:

  • Balanced Diet: Eating a balanced diet helps maintain stable blood sugar levels, which positively affects our mood.

  • Hydration: Adequate water intake throughout the day is important because dehydration can worsen feelings of stress and anxiety.

  • Avoid Stimulants: Stimulants like caffeine and sugar can cause feelings of jitteriness that may exacerbate anxiety symptoms.

  • Omega-3 Fatty Acids: The presence of these beneficial fats, which can be sourced from foods like salmon and flaxseeds, might offer mood-stabilizing benefits and has shown potential for reducing symptoms of anxiety in certain research findings.

  • Magnesium and Vitamin B Complex: Certain studies suggest that magnesium and vitamin B may offer relief from anxiety. Magnesium-rich foods are for example nuts, seeds, legumes, and leafy green vegetables, while sources of B vitamins include meat, eggs, and whole grains.

What works best can vary significantly from person to person, so it may take some time and experimentation to find what dietary choices work best for you.

Different vegetables and nuts  and berries, representing a healthy and balanced diet as a key natural remedy to anxiety.
A healthy and balanced diet is key in managing anxiety.

Natural Remedies for Anxiety can be a Great Aid in Your Healing Journey!

Note that while these natural remedies for anxiety can help manage symptoms, they're not a replacement for professional help in the case of severe anxiety. If you're experiencing significant anxiety, consult with a healthcare provider.

Hope you found these tips useful!

We wish you the best of luck in your healing journey. Please share this article with anyone you feel could benefit from trying out some of these natural remedies for anxiety!

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