Introduction
Anxiety is a common mental health problem that affects millions worldwide and can disrupt daily life, relationships and general well-being. Although medication can be beneficial, there is a movement toward herbal remedies because many people, aware of the side effects, are seeking alternatives and preferring holistic treatments. This article outlines proven natural techniques to relieve anxiety, focusing on long-term mental health.
What is anxiety?
Anxiety is a mental health illness marked by excessive worry, nervousness, and fear. It is a normal reaction to stress, and if untreated, anxiety can be chronic.
Common Symptoms include:
Restlessness or feeling on the edge
Increased heart rate or breathing
Difficulty concentrating.
Disturbed sleep.
Tension in the muscles
Types of anxiety disorders:
Generalized anxiety disorder (GAD)
Social anxiety disorder
Panic disorder
Phobia; and
Obsessive-compulsive disorder (OCD)
For more, see National Institute of Mental Health (NIMH) – Transforming the understanding and treatment of mental illnesses
Why Natural Remedies?
Pharmaceuticals can be effective, but they can come with side effects such as drowsiness, weight gain, or dependency. Natural remedies provide gentle long-term options to modulate the body’s stress response without the difficult side effects.
Some benefits of natural remedies include:
Non-addictive
Cost-efficient
Can be used in conjunction with conventional treatments
Improve overall health
1. Herbal Supplements for Anxiety a. Ashwagandha
Ashwagandha is an adaptogenic herb. Adaptogenic herbs intake support the body’s cortisol, the stress hormone. Ashwagandha is known for its calming effects on the body and enhancing resiliency to stress.
Research indicates ashwagandha can significantly decrease anxiety based on viable research. Recommended dosage: The dosage for ashwagandha ranges from 300mg to 600 mg daily.
Learn more: Cleveland Clinic: Ashwagandha Benefits
Used for centuries, valerian root is often taken for anxiety and sleep improvement. It works by increasing GABA (a calming neurotransmitter) in the brain.
Usage: Should be taken at night; do not use if you will be operating machinery.
c. Passionflower
Passionflower is another herbal remedy known to relieve anxiety and sleep issues. Passionflower has a mild sedative effect. It is available in teas, capsules, and tinctures.
2.Lifestyle and Daily Habits that Combat Anxiety
A. Exercising on a Regular Basis
Exercising produces endorphins and lowers cortisol (a major stress hormone). The types of exercise best at reducing anxiety include:
Walking or hiking in nature
Yoga and Pilates
Swimming
Dancing and dance classes/aerobics
Harvard Health states that just 30 minutes of moderate exercise can significantly reduce your anxiety symptoms.
B. Mindfulness Meditation
Mindfulness teaches you to be present and to simply observe your thoughts without judgment. It is one of the most powerful natural remedies to relieve anxiety.
Apps to try:
Headspace
Calm
Insight Timer
Daily meditation for as little as 10 minutes a day can literally rewire your brain to manage stress better.
C. Breathing Techniques
Slow, deep breathing activates the parasympathetic nervous system, which relaxes the body.
Try this two-part breathing technique to reduce anxiety and relax the body:
4-7-8 Breathing Technique
Breathe in for 4 seconds
hold for 7 seconds
3.Dietary Approaches to Relieve Anxiety
A. Eat anti-anxiety foods
You may be familiar with the gut-brain connection, so your diet will have a major effect on your mental health.
Foods that can reduce anxiety:
Fatty fish (sadly, cod is the only non-fishy fish on this list) (salmon, mackerel) – There are healthy omega-3s here
Probiotic foods like yogurt and kefir – Helps gut health
Leafy greens – Rich in magnesium
Berries and citrus fruits – High in antioxidants
Turmeric – An anti-inflammatory compound
B. Cut back on Caffeine and Sugar
Excessive caffeine intake and sugary foods can cause your heart to race and increase symptoms of anxiety; try switching to tea, which can be represented by chamomile, herbal tea, or green tea with L-theanine to promote calmness.
Check out more: WebMD’s list of foods that promote ease from symptoms of anxiety
4.Aromatherapy and Essential Oils
Research has shown certain essential oils can trigger a calming response in the brain, and lower the body stress response.
Best essentials oils to consider for anxiety:
Lavender: Reduces nervous tension.
Bergamot: uplifting and relaxing;
Chamomile: helps sleep and promotes relaxation;
Ylang Ylang: reduces mood swings.
Can be used in diffusers, in a soak in the bath, or follow directions for application to pulse points on your wrists or neck.
See The National Association for Holistic Aromatherapy for safety and application.
5.Consider Cognitive Behavioral Therapy and Self Help.
While this isn’t a “natural” “substance”, CBT is a non-medicated evidence-based approach to treatment of anxiety. It provides an organized way of examining negative thought patterns and developing a plan for coping and managing anxiety.
Note, you can find free resources online for CBT, if you are not ready to call a therapist yet.
MoodGYM;
Therapist Aid Worksheets;
MindShift CBT App.
6.Adaptogenic and Functional Teas
In addition to being soothing, tea may also provide a reduction of symptoms from anxiety.Herbal Teas for Anxiety:
Chamomile tea – gives you a calming effect
Lemon balm tea – promotes anxiety relief
Green tea – has L-theanine
Peppermint tea – helps tension headaches
Natural ways to manage anxiety and anxiety
Real Stories: How Natural Remedies Changed A Life
Sara, 34, California:
“After suffering from panic attacks, I started doing yoga about every day and took ashwagandha and cut back on caffeine. By 3 months, my anxiety felt manageable, and I didn’t need to use medication.”
James, 42, Toronto:
“I use lavender oil and journaling every night. These little rituals have made a significant difference in my ability to unwind.”
Call to action
You don’t need to keep living in an anxious state all day. It’s time to take control in a natural way.
Start today, even in small ways, like sipping a calming tea, taking a walk in the sun, or downloading a mindfulness app.
Looking for more guidance? Visit the Anxiety & Depression Association of America (ADAA) for more information and resources on how to cope with anxiety.
Don’t let you anxiety control you. Take that first step towards peace of mind.
FAQs
Q1: Are natural remedies effective for anxiety like medication?
A: Natural remedies can be very effective, especially in mild to moderate anxiety levels. However, for severe symptoms, please consult a health provider.
Q2: How long does it take for herbal supplements to kick in?
A: Most herbs, such as ashwagandha or valerian root, will take 2–6 weeks to notice effects.
Q3: Can I take natural remedies with medication prescribed?
A: Yes, but make sure you ask your doctor to ensure there are no interactions, especially with St. John’s Wort.
Q4: Is it safe to use essential oils every day?
A: In general, essential oils are considered safe at a moderate dose and diluted properly. Do not ingest essential oil unless directed by a registered certified aromatherapist.
Peppermint tea – helps tension headaches
A: Deep breathing and aromatherapy can help provide an instant calming effect but are best utilized as part of a plan long-term approach.
