Best Natural Options for Anxiety Relief

WellnessWayUSA

August 21st, 2023

Best Natural Options for Anxiety Relief

Prescription medications are sometimes offered to help people cope with anxiety — but if you’re looking for something natural, you have options. There are home remedies you can try.

Even though it sounds like every natural option is safe, it’s always a good idea to discuss these options with a healthcare professional. That way, they can guide you in terms of frequency and also potential interactions with any other remedies or medications you may be taking.

Not all natural remedies for anxiety work for everyone. You may find some more effective than others in your particular situation. Also, in some cases, they may help calm anxiety symptoms only when combined with other treatment options. It depends on many factors.

How to calm anxiety naturally

If you live with anxiety, there are natural options you can try to lower your stress levels and improve your coping skills.

Some of these natural remedies for anxiety will involve herbs and supplements, but most may include changes in some of your routines and habits.

When it comes to supplements, it’s highly advisable to check with your healthcare professional for contraindications, side effects, and drug interactions.

It’s also important to remember that there are many supplements and natural products, like passionflower, that may have limited evidence to back up their purported benefits. They may work for some people, while others won’t see any results from taking them.

Here are some options to help relieve anxiety naturally that have worked for many people:

Exercise

You’ve heard it before, and this is because it actually works. Physical activity has multiple health benefits.

Whether it’s going for a walk around the block or going for a mile run, research suggests exercise helps reduce symptoms of anxiety, particularly when combined with psychotherapy and in some cases, with medication.

How does exercise help anxiety? For one, it helps distract your mind from anxious thoughts. More importantly, physical activity boosts endorphins, which are unofficially known as the “happy hormones.”

Endorphins are natural pain relievers and also boost pleasure. They can help you sleep better and have a positive outlook, which in turn, may help to regulate anxiety symptoms.

If vigorous exercise isn’t your thing, you can try yoga, which has also been shown to reduce stress, anxiety, and depression.

Cut back on the caffeine

Caffeine is a stimulant, and if you have anxiety, it can make you feel more on edge. It may also cause some physical symptoms like increased heartbeat and shaking, which could make you think you’re experiencing a panic attack.

Research also shows that, in some people living with mental health disorders, caffeine may also increase anxiety symptoms.

If you are used to drinking large amounts of caffeine, it may be a good idea to slowly limit this intake to avoid symptoms of withdrawal that are common if you go cold turkey.

Limit or cease smoking

Nicotine and other chemicals in cigarette smoke have been shown to alter pathways in your brain that are linked to anxiety.

A 2013 study also suggested that the earlier you start smoking in life, the higher your chance of developing an anxiety disorder later.

Laugh more

Humor and laughter can have a lot of benefits for your physical and mental health, including reducing your stress and anxiety levels.

Laughter and humor may help you reduce levels of stress hormones, including cortisol, dopamine, and epinephrine. At the same time, it may boost the production of endorphins.

Laughter also increases the number of antibody-producing cells and helps bring your focus back to the present. This could take your mind off of intrusive, anxious thoughts about the future.

In fact, laughter therapy has been shown to calm anxiety naturally.

Vitamin D

When you don’t get enough Vitamin D, your serotonin levels dip. Serotonin is a mood-boosting hormone that can make you feel calmer and more focused.

Studies have suggested that vitamin D deficiency could be linked to anxiety disorders, as well as depression.

You may want to discuss testing options with a healthcare professional, just to check on your current blood levels.

The best way to boost your Vitamin D levels is to spend some time outdoors. You could aim for 15 to 30 minutes of midday sunlight, at least 4 times per week if possible. It’s a good idea to use sunscreen to prevent sunburn. This won’t affect your vitamin D production.

Other natural ways to increase vitamin D include eating fatty fish, mushrooms, and fortified foods.

Drink tea

Chamomile and lavender are two teas known for their anxiety-easing benefits.

Chamomile is often called a mild tranquilizer and sleep inducer because it has an antioxidant called apigenin. Apigenin is believed to bind to receptors in your brain, which may decrease anxiety and help you sleep.

For centuries, lavender has been used as a natural remedy for reducing anxiety and calming nerves.

Numerous other studies have shown that lavender is also effective at reducing:

symptoms of anxiety

agitation and restlessness

sleep disturbances

nervousness

symptoms of depression

Check levels of magnesium

Magnesium is an important mineral in the human body. It plays a role in more than 300 enzyme reactions and helps maintain muscle and nerve function, blood pressure, and the immune system.

It’s also one of the minerals that many Americans do not get enough of in their diet.

There have also been several studies that have found that magnesium supplements can help reduce anxiety symptoms, including those related to PMS.

Like with vitamin D, you may want to check your current magnesium levels before supplementing.

You can get magnesium naturally by eating:

whole wheat

black beans

spinach

quinoa

almonds

cashews

dark chocolate

You can also take supplements, but you may want to talk with a healthcare professional first. Some supplements may cause side effects like drowsiness and diarrhea. A professional may be able to tell you what the best form of magnesium is for you and how much to take to prevent side effects.

Omega-3 fatty acids

Omega-3 fats play an important role in your brain’s overall health, but your body doesn’t make them on its own. Instead, you get all your omega-3 fatty acids through your diet by eating foods such as fish or flaxseed.

Research, including a 2018 meta-analysis and a 2018 review study, found that omega-3 in the form of fish oil supplements could help ease anxiety.

If you’re considering taking omega-3 supplements, you may want to mention this to your healthcare team. They can sometimes interfere with certain prescription medications, such as blood thinners. They may not be recommended for people with certain medical conditions.

L-theanine supplements

L-theanine is an amino acid found in green or black tea. There is some evidence to suggest it’s a mild sedative or anti-anxiety agent, which can help lower your stress response and cortisol levels.

Vitamin B complex

B vitamins are a group of eight different nutrients that work together in your body to manage body processes, including the stress response.

Most people can get enough of these vitamins through various foods, but if you’re a vegetarian or vegan, you might have a harder time getting vitamins B12 and B2 (riboflavin).

A 2017 study found that people with low blood levels of vitamin B12 were more likely to have anxiety or depression symptoms. This is why you may want to consider supplementing these vitamins.

There are different types of B vitamin supplements in the market. A healthcare professional may be able to guide you as to which could work better for your anxiety symptoms. You could also consider consuming foods that are fortified with these vitamins.

Marmite and vegemite, for example, both contain B vitamins — and one study found that people who ate them had lower stress and anxiety.

CBD Oil

If you live in an area where it is legal, you may want to consider CBD oil.

Cannabidiol (CBD) is a derivative of the cannabis plant, but it lacks tetrahydrocannabinol (THC), the substance that affects your senses.

As a result, CDB oil may help calm you down because it is believed to interact with receptors in your nervous system, altering serotonin signals in your body — kind of like SSRIs do.

So far, research suggests it could reduce anxiety and panic symptoms, helping people manage their anxiety disorders. Still, you might want to discuss CBD with your healthcare professional before self-medicating.

Complementary therapies for anxiety relief

Western medicine and psychotherapy may be popular options for managing anxiety disorders, but there is evidence that other interventions work too.

Here are some complementary therapies that might work to calm anxiety naturally:

Animal therapy

Petting animals isn’t just fun for animal lovers. There’s evidence that having a pet or spending time with animals does lower anxiety levels and improve mental health.

A 2018 study found animal therapy helped older adults feel less anxious. Also, a 2015 study found that the sensory experience of petting a dog can cause your body to release oxytocin, which improves your stress levels and well-being.

Petting dogs have also been shown for decades to lower people’s heart rates, while having a pet dog has been shown to reduce stress and anxiety in children and adults.

Another 2015 study found that grooming and spending time with horses can lower anxiety and stress associated with trauma.

The animals don’t have to be furry either to lower anxiety. One 2015 study found that caring for crickets improved older people’s mental health.

Aromatherapy

Aromatherapy uses fragrant essential oils to promote wellness. Some oils can be inhaled directly or put on your skin, while others can be added to a bath or diffuser for optimal results.

There is some research to back up the effectiveness of aromatherapy in helping people relax, sleep, and reduce their heart rate and blood pressure, particularly when using certain scents like lavender.

However, research is still limited on the efficacy and safety of essential oils.

The National Association for Holistic Aromatherapy recommends these scents for anxiety reduction:

lavender

clary sage

neroli

chamomile

rose

If you decide to try aromatherapy, it’s a good idea to remember:

The FDA doesn’t regulate essential oils.

It’s advisable to use a carrier oil if applying essential oils topically. You also want to patch-test on your skin.

It’s recommended to talk with a healthcare professional before ingesting any oils because many are toxic.

Mindfulness

Mindfulness-based stress reduction (MBSR) is a healing approach developed in the 1970s that combines meditation and yoga. It aims to address the unconscious thoughts, feelings, and behaviors that may contribute to you feeling stressed.

“MBSR has over 40 years of evidence supporting its effectiveness for managing anxiety,” explains Dawn Straiton, doctor of nursing practice and faculty member at Walden University. “Research shows that we can build individual resilience by learning how to solve problems, regulate our emotions, and be more mindful.”

According to a 2009 study, mindfulness-focused practices may calm anxiety and also increase empathy. Other studies have shown it might even prevent depression and help you sleep better.

Hypnotherapy

There are many reasons why a therapist may use hypnosis as part of your treatment. For one, it may help you reach a relaxed state. It may also help you process some life events that could be associated with your anxiety symptoms.

Some research suggests that hypnotherapy can help relieve stress, fear, and anxiety symptoms. It can also help people cope with the symptoms of a panic disorder. It’s often used to help treat people with agoraphobia, for example.

Acupuncture

Acupuncture is an ancient practice that involves inserting needles into pressure points in your body. It’s long been a popular alternative treatment for anxiety.

There is some evidence that it works, too. For example, a 2015 study found that acupuncture improved symptoms of generalized anxiety disorder in people who didn’t respond to other treatments.

However, there is still limited research on how acupuncture helps anxiety symptoms. You may need to try it out for yourself to see if it helps you.

Forest bathing

Also known as Shinrin Yoku, forest bathing has been around since the 1980s as preventive medicine for depression, anxiety, inflammation, and other health concerns.

Forest bathing involves spending time outdoors and observing nature closely while you practice breathing and focusing exercises.

Research has shown that this therapy may:

lower your heart rate

lower blood pressure

improve your mood

alleviate stress and depression

decrease fatigue and anxiety

Even if you don’t have a lot of time to spend outside, you could still feel the benefits, according to research. As little as 10 minutes in a natural setting can reduce your stress levels.

Let’s recap

If you’re looking to calm anxiety naturally, there are lots of things you can do.

Consider making some basic changes to your habits, such as:

Trying to get lots of sleep.

Trying to exercise as much and as often as possible.

Working on including certain foods in your diet.

Some supplements might also work for anxiety reduction.

Complementary therapies have also proven effective as natural treatments for anxiety.

Consider talking with a healthcare professional before using any over-the-counter supplements or trying any alternative therapies that haven’t been well studied or researched to make sure you’re not harming your overall health.

Last medically reviewed on June 15, 2021

47 sources

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