How to relieve anxiety naturally: 6 remedies to find ease
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Discover the benefits and effectiveness of using natural remedies to help reduce anxiety. Plus, 6 natural ways to help you alleviate your anxiety and find ease.
If you struggle with anxiety, you know how all-encompassing it can be. For some, it feels like constant worry, nervousness, and unease. Others might experience racing thoughts or physical symptoms, including trembling hands, sweating, or shortness of breath. No matter how anxiety affects you, it can make it hard to concentrate, sleep, or enjoy activities you usually love.
Addressing your anxiety can help you maintain your overall health and wellbeing. And while medication can be an effective treatment for many, it isn't the only option. Natural remedies may also help you manage your anxiety symptoms.
6 natural ways to relieve anxiety
Natural remedies that can help you reduce anxiety focus on lifestyle changes, dietary adjustments, and mindfulness practices. These methods can help your body heal and balance itself and lead to long-term improvements in mental health. It may take some time to see results, so practice patience. Before making major changes to your health regimen, talk with your doctor.
1. Deep breathing exercises
By increasing the supply of oxygen to your brain, deep breathing exercises can help calm your nervous system and reduce stress and anxiety.
Diaphragmatic breathing
Sit or lie in a comfortable position.
Place one hand on your chest and the other on your abdomen.
Inhale deeply through your nose, allowing your abdomen to rise while keeping your chest still.
Exhale slowly through your mouth, letting your abdomen fall.
Repeat for a few minutes, focusing on the rise and fall of your abdomen.
The 4–7–8 method
Inhale through your nose for four seconds.
Hold your breath for seven seconds.
Exhale through your mouth for eight seconds.
Repeat at least four times, or until you feel more relaxed.
💙 Learn how to Breathe to Calm Down with this short deep mindfulness exercise.
2. Regular physical activity
Regular exercise may help reduce anxiety by naturally lifting your mood and lowering levels of stress hormones, such as adrenaline and cortisol.
Yoga
Harness the power of yoga by combining physical postures, breathing exercises, and meditation to help reduce stress and anxiety.
Walking
A simple and often underrated form of exercise, walking allows you to get outside and clear your mind. Aim for a brisk 30-minute walk most days of the week.
Moderate exercises
Activities like swimming, cycling, or dancing can also help reduce anxiety. Find an exercise you enjoy to make it easier to do it regularly.
💙 Practice Softening Anxiety with Mel Mah in this guided mindful movement exercise.
3. Adequate sleep
Poor sleep can worsen anxiety symptoms and make it harder to cope with stress.
Maintain a regular sleep schedule
Go to bed and wake up at the same time every day, even on weekends.
Create a calming bedtime routine
Read a good book.
Take a warm bath.
Practice gentle stretching.
Optimize your sleep environment
Keep your bedroom cool, dark, and quiet.
Invest in a comfortable mattress and pillows.
💙 Let Harry Styles’ guide you to sleep during his Sleep Story, Dream With Me.
4. Healthy diet
A healthy diet can help reduce anxiety, as certain nutrients may support brain health and mood regulation.
Omega-3 fatty acids
Found in fatty fish like salmon, walnuts, and flaxseeds, enjoy omega-3 fatty acids to help support brain health and reduce inflammation.
Magnesium
Eat foods rich in magnesium, such as leafy greens, nuts, and seeds, to potentially help relax muscles and improve sleep.
Vitamins
B vitamins and vitamin D are important for maintaining a healthy nervous system. Include foods like whole grains, eggs, and fortified dairy products in your diet.
💙 Learn about Mindful Eating and the importance of a healthy diet on your mental health.
5. Mindfulness and meditation
Practicing mindfulness and meditation can enhance emotional resilience and reduce anxiety symptoms. These practices help you stay present, reduce negative thinking, and improve your overall mental health.
Mindfulness exercises
Start with simple exercises, like mindful breathing or body scans.
Focus on your breath or gradually shift your attention through different parts of your body, noting any sensations.
Guided meditations
Use apps for guided meditations to help you get started.
Aim for at least 5–10 minutes a day and gradually increase the duration as you become more comfortable.
💙 Press play on Mindfulness for Beginners, a 30-day course led by Jeff Warren that teaches you the ins and outs of mindfulness.
6. Limiting stimulants
Reducing your intake of stimulants like caffeine can help manage anxiety symptoms. These substances can increase your heart rate and make you feel more jittery, worsening anxiety.
Cut back on caffeine
Limit your consumption of coffee, tea, and energy drinks.
Opt for herbal teas or decaffeinated options instead.
How to relieve anxiety naturally FAQs
How quickly can I expect to see results from these natural anxiety remedies?
The time it takes to see results from natural anxiety remedies can vary from person to person. Some people may notice improvements within a few days, especially with practices like deep breathing exercises and physical activity, which can provide immediate relief.
For other treatments, such as dietary changes, it may take a few weeks to see noticeable benefits. Being consistent can help.
Are there any risks associated with natural anxiety treatments?
Natural anxiety treatments are generally considered safe, but check in with a healthcare provider before starting a new regimen.
Herbal supplements: While many herbal supplements are considered safe, they might interact with certain medications or cause side effects. Always consult a healthcare provider before using any new supplement.
Exercise: While exercise is beneficial, start slowly and choose activities that match your fitness level to avoid injury.
Dietary changes: Major dietary changes should be made gradually. If you have specific health conditions, consult a healthcare provider or a nutritionist to ensure the changes are safe and appropriate for you.
Mindfulness and meditation: These practices are generally safe, but some people may experience increased anxiety or discomfort initially. Start with short sessions and gradually increase the duration as you become more comfortable.
Can natural remedies for anxiety be used in combination with traditional medication?
Many natural remedies can be used alongside traditional anxiety medication. You might use medication to manage acute symptoms while incorporating lifestyle changes, such as exercise and mindfulness, to improve long-term resilience.
It's important to discuss lifestyle changes and natural remedies with your healthcare provider to ensure that your plan to tackle your anxiety will be safe and effective.
What are some signs that I should seek professional help for my anxiety?
While natural remedies can be very helpful, there are times when professional help is necessary.
Your anxiety is severe or persistent: If you find that your anxiety is overwhelming and doesn’t improve with natural remedies, seek professional help.
It interferes with your daily life: If anxiety is affecting your ability to work, attend school, or maintain relationships, a professional can offer support and treatment options.
You experience panic attacks: Frequent or intense panic attacks are a sign that you may need more specialized care.
You have physical symptoms: Anxiety can cause physical symptoms such as chest pain, shortness of breath, or gastrointestinal issues. If your symptoms are severe, consult a healthcare provider to rule out other conditions.
You have thoughts of self-harm or suicide: If you experience these thoughts, seek immediate help from a mental health professional or contact emergency services. Your safety is the top priority, and there are professionals who can provide the support you need.
💙 If you've considered suicide or are worried that someone you love has, call the Suicide & Crisis Lifeline at 988 for confidential support.
Calm your mind. Change your life.
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