Natural remedies for anxiety: 10 ideas (2023)

Angstit is your body's natural response to stress. It's a feeling of fear or worry that can be caused by a combination of factors that researchers believe range from genetics to the environment to brain chemistry.

Some common symptoms of anxiety are:

  • increase heart rate
  • rapid breathing
  • restlessness
  • concentration problems

However, it is important to note that anxiety can show itself in different ways in different people. While one feels a butterflies in the stomach, the other experiences panic attacks, nightmares or painful thoughts.

That being said, there is a difference between everyday anxiety and anxiety disorders. Being afraid of something new or stress is one thing, but when it comes to a pointuncontrollable or exaggerated pointand affecting your quality of life, it could be a disorder.

Some anxiety disorders include:

  • Panic syndrome
  • Post-Traumatic Stress Disorder (PTSD)
  • Obsessive Compulsive Disorder (OCD)
  • separation anxiety
  • fear of illness
  • Phobia
  • Generalized Anxiety Disorder (GAD)
  • Social Anxiety Disorder

Anxiety can be treated in many ways. A common treatment option isCognitive Behavioral Therapy (CBT), which helps provide people with tools to manage anxiety when it arises.

There are also certain medications, such as antidepressants and tranquilizers, that help balance brain chemistry and prevent anxiety. They can stave off even the most severe symptoms.

If you want to go a more natural route, there are ways, big and small, to combat anxiety.

You can adjust habits like exercise, sleep, and diet. You could also try something completely new like aromatherapy or meditation. No matter what your lifestyle demands, there is a natural way to reduce anxiety for everyone.

1. Stay active

Regular exercise isn't just for physical health — it can be a huge help for your mental health too.

AStudy 2013found that people with anxiety disorders who reported high levels of physical activity were better protected from developing anxiety symptoms.

This can have different causes. Exercise can divert your attention from something that is making you anxious.

Increasing your heart rate also changes your brain chemistry to make more room for anti-anxiety neurochemicals, such as:

  • Serotonin
  • Gamma-aminobutyric acid (GABA)
  • brain-derived neurotrophic factor (BDNF)
  • Endocannabinoid

AccordinglyAmerican Psychological Association (APA)), regular exercise leads to increased focus and willpower, which can help with some anxiety symptoms.

As for the type of exercise, this is more of a personal preference. If you really want to get your heart rate up, something like a high-intensity interval training (HIIT) class or jogging is your best bet.

But if you want to start with a little less impact, exercises like Pilates and yoga can also be beneficial for your mental health.

2. Stay away from alcohol

Drinking alcohol can relieve it initially as it is a natural tranquilizer. However,

to search

suggests that there is a link between anxiety and alcohol use, with anxiety disorders and alcohol use disorder (AUD) going hand-in-hand.


Rückblick 2017

analyzing 63 different studies showed that reducing alcohol consumption can improve both anxiety and depression.

Excessive alcohol consumption can disrupt neurotransmitter balance, which may be responsible for positive mental health. This disorder creates an imbalance that can lead to certain anxiety symptoms.

Anxiety may temporarily increase early in sobriety, but it may improve over the long term.

Alcohol has toowas shownto disrupt your body's natural ability to sleep and disrupt sleep homeostasis. And as we'll see later, a good night's sleep is incredibly helpful in fighting anxiety.

3. Consider quitting cigarettes

Smokers often reach for a cigarette during stressful times. However, like drinking alcohol, puffing on a cigarette when you're stressed is a quick fix that can make your anxiety worse over time.

To searchshowed that the earlier you start smoking, the greater your risk of developing an anxiety disorder later in life. Research also suggests that nicotine and other chemicals in cigarette smoke alter pathways in the brain associated with anxiety.

If you want to quit, there are many different ways to start. OCenters for Disease Control and Prevention (CDC)recommends finding a safe substitute for cigarettes, e.g. B. Toothpick.

You can also adopt habits that can distract you in order to create an environment that works for your smoke-free life. Also, you can create a plan with a support system that can provide anything from encouragement to distractions.

4. Limit your caffeine consumption

If you suffer from chronic anxiety, caffeine is not your friend. Caffeine can cause tremors and tremors, both of which aren't good if you're anxious.

To searchshown that caffeine can cause or worsen anxiety disorders. It can also cause panic attacks in people with panic disorder. For some people, eliminating caffeine can significantly improve anxiety symptoms.

Much like alcohol, caffeine and anxiety are often linked, as caffeine can alter brain chemistry.

For example one

Study 2008

showed that caffeine increases alertness by blocking the brain chemical adenosine, which makes you sleepy, while also triggering the release of adrenaline.

After I said all thata moderate intake of caffeineit is safe for most people.

However, if you want to reduce or eliminate caffeine altogether, start by slowly reducing the amount of caffeine you drink each day.

Start replacing these drinks with water to quench your thirst. Not only will this satisfy your body's need to hydrate, it will also help flush caffeine from your body and keep you hydrated.

Gradually reducing caffeine consumption over a few weeks can help kick the habit without the body going into a state of withdrawal.

5. Prioritize a good night's sleep

Sleep has been shown to be an important part of good mental health.

Even if aSurvey 2012found that nearly a third of adults sleep less than 6 hours a nightCDC recommendsadults sleep 7 to 9 hours a day.

You can make sleep a priority:

  • he only sleeps at night when he is tired
  • not reading or watching TV in bed
  • Don't use your phone, tablet or computer in bed
  • Don't toss and turn or go to another room when you can't sleep
  • Avoiding caffeine, large meals, and nicotine before bed
  • Keep your room dark and cool
  • Write down your worries before you go to bed
  • go to bed at the same time every night

6. Meditate and practice mindfulness

One of the main goals of meditation is mindfulness of the present moment, which involves noticing all thoughts without judgment. This can lead to a sense of calm and contentment, and increase your ability to consciously tolerate all thoughts and feelings.

Meditation is known to reduce stress and anxiety and is a primary facet ofTCC.

To searchby John Hopkins suggests that 30 minutes of daily meditation may relieve some anxiety symptoms and act as an antidepressant.

how to meditate

There are 9 popular types of meditation:

  • mindfulness meditation
  • spiritual meditation
  • concentrated meditation
  • moving meditation
  • Mantra-Meditation
  • transcendental meditation
  • progressive relaxation
  • loving kindness meditation
  • visualization meditation

Mindfulness meditation is generally the most popular form. To meditate mindfully, you can close your eyes, breathe deeply, and pay attention to your thoughts as they pass through your head. They don't judge or engage with them. Instead, you simply observe them and note any patterns.

7. Eat a balanced diet

Low blood sugar, dehydration, or chemicals in processed foods like artificial flavors, artificial colors, and preservatives can cause mood swings in some people. A high-sugar diet can also affect temperament.

If your anxiety gets worse after eating, review your eating habits. Stay hydrated, avoid processed foods, and eat a balanced diet rich in complex carbohydrates, fruits and vegetables, and lean protein.

8. Practice deep breathing

Shallow, rapid breathing is common with anxiety. It can cause a rapid heart rate, dizziness or lightheadedness, or even a panic attack.

deep breathing exercises— the conscious process of breathing slowly, evenly, and deeply — can help restore normal breathing patterns and reduce anxiety.

9. Try aromatherapy

aromatherapyIt is a holistic healing treatment that has been used by people for thousands of years. The practice uses natural plant extracts and essential oils to promote the health and well-being of the body, mind and spirit. Her goal is to improve physical and emotional health.

Essential oils made from natural plant extracts can be inhaled directly or added to a warm bath or diffuser.aromatherapyIt is recommended for:

  • help you relax
  • help you sleep
  • lift the spirits
  • Lower heart rate and blood pressure

Someessential oilsThey are believed to relieve anxiety:

  • bergamot
  • Lavender
  • Peel the dish
  • Grapefruit
  • Ylang-Ylang

10. Drink chamomile tea

A cup of chamomile tea is a common home remedy to calm tense nerves and promote sleep.

AStudy 2014showed that chamomile can also be a powerful allySIGN. The study found that people who took German chamomile capsules (220 milligrams up to five times a day) had a greater reduction in scores on tests measuring anxiety symptoms than those who received a placebo.

OthersStudy 2005found that chamomile extract helped mice with sleep disorders fall asleep. Researchers believe that tea can act as a benzodiazepine, binding to benzodiazepine receptors and having hypnotic activity similar to benzodiazepines.

Interested in other mental health resources?

We are here to help. Discover ourevidence-based reviewsfrom leading suppliers, products and more to support your physical and emotional well-being.

If you're feeling anxious, the ideas above can help calm you down.

Keep in mind that home remedies can help relieve anxiety, but they are not a substitute for professional help. Increased anxiety may require therapy or prescription medication. Talk to your doctor about your concerns.

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