Not many people know the natural remedies for anxiety that they could turn to when they’re feeling stressed. Anxiety is something that we deal with time and time again throughout our lives and it can put a lot of pressure on us. However, there are several natural remedies for anxiety that can help us reduce stress, relax, and sleep better. There are many things that contribute to higher stress levels in our daily lives, including work, money, health, family members, and unexpected situations.
Knowing a few go-to natural remedies for insomnia and anxiety can help us stay balanced and manage our busy schedules without constantly feeling tired, stressed, pressured, and overwhelmed. Anxiety disorders are some of the most commonly diagnosed mental health issues and many people cope with problems related to stress and anxiety. Although medication is often an important part of treating anxiety disorders, there are several natural remedies that can also help contribute to decreasing stress.
Discover Natural Remedies for Anxiety that Work
Several studies have found significant ties between the use of lavender essential oils and lowered stress levels, including lowered blood pressure (in the case of lavender oil massages) and alleviated symptoms of anxiety. Using lavender essential oils can help you relax and restore well-being during agitated or stressful times.
- You can use lavender essential oil during a massage or pour a few drops of the oil into your bath water. It will help you relax and reduce stress.
- If you need a quicker relaxation method, you can put a few drops of lavender oil into a cup of hot water and inhale a few times to feel calmer.
- You can also rub a bit of lavender essential oil directly on your skin for an immediate effect.
Chamomile contains chemicals that encourage relaxation and decrease anxiety levels. Several studies have found that apigenin and luteolin, both compounds found in chamomile, help reduce stress and anxiety symptoms in patients suffering from anxiety disorders. Chamomile is widely available in various forms such as supplements and tea. It is inexpensive and very effective in combating stress.
- You can simply purchase dried chamomile and use it to make tea. Chamomile tea bags are also readily available. Enjoy a cup of chamomile tea when you feel the need to relax and destress.
- Chamomile supplements can also be purchased from pharmacies and health shops. Studies have found that patients with anxiety disorders experienced fewer anxiety symptoms while following an 8-week chamomile supplement regimen along with their anxiety medication.
3. Green Tea
Green tea contains an amino acid known as l-theanine, which has been found to reduce anxiety and high blood pressure as well as temper rising heart rates. Green tea can help you stay relaxed but also alert so you can enjoy several cups throughout the day without having to worry about feeling drowsy or sleepy. L-theanine can also help increase concentration and improve intellectual performance when consumed in higher quantities.
- Green tea can be purchased in most stores, health shops, and pharmacies. Make yourself a cup of green tea whenever you need to relax. As it also helps improve focus, you can always enjoy a cup at work or during hectic, busy days to stay concentrated and productive.
- Green tea supplements can be found in health stores and pharmacies. They can be an effective way of ensuring a higher l-theanine intake to help you stay active without feeling stressed or tired.
L-lysine is another amino acid that can help us reduce anxiety symptoms. L-lysine helps build neurotransmitters that our brains use as chemical messengers. Studies have shown that patients suffering from anxiety disorders experienced reduced anxiety symptoms when taking l-lysine supplements.
- L-lysine can be found in certain foods such as fish, beans, or meat. You can integrate more l-lysine foods into your diet to help reduce stress.
- L-lysine supplements can also be purchased from pharmacies and health stores.
5. Omega-3 Oils
There is evidence to suggest that Omega-3 oils reduce the level of stress chemicals like cortisol and adrenaline in our bodies. This, in turn, lowers our anxiety levels and helps improve the overall mental state we have throughout the day. As a result, omega-3 oils are trustworthy natural remedies for anxiety.
- Omega-3 fatty acids can be found in foods such as flaxseeds, walnuts, or fatty fish like salmon or tuna. You can incorporate more foods that are rich in omega-3 fatty acids into your everyday diet in order to increase your omega-3 acid intake.
- You can also find omega-3 fatty acid supplements in pharmacies and health shops. You can also purchase fish oil high in omega-3 acids from these locations.
Hops are one of the ingredients used to make beer but they are also often used as a sedative because they can help promote sleep. The sedative compound that can be found in these bitter herbs is a volatile oil so it needs to be used as an extract or a tincture. Unfortunately, you can’t enjoy a beer and benefit from the hops’ sedating effects.
- You can use hops oils and extracts in aromatherapy just as you would essential oils. Tinctures can also be found in health shops and some pharmacies.
- Because of its bitter taste, it is only used in tea along with other herbs such as mint or chamomile.
7. Epsom Salt and Bath Salts
Epsom salt is a naturally occurring pure magnesium sulfate mineral compound which has been found to have several health benefits. The magnesium sulfate will help to lower high blood pressure and anxiety levels. Bath salts will encourage the body to relax and relieve tension, making them one of the best natural remedies for anxiety you can find.
- Use Epsom salt along with bath salts when you are taking a warm bath. Not only will the bath itself help relax you, the Epsom salt will reduce your anxiety and calm you down.
- Add essential oils to the bath water to improve the soothing effect it will have.
One of the better known natural remedies for anxiety and depression is valerian. The plant contains natural compounds that have a sedative effect when absorbed by the human body. It is widely used as part of treatments for sleep problems as it can help combat insomnia.
- Because of its rather unpleasant smell valerian is mainly used in capsules or in tinctures. However, it can be found in tea along with other plants that have calming effects such as chamomile.
- It is recommended that you use valerian at night, right before you to sleep. Aside from its calming properties, valerian is also a potent sedative so it is better not to use it before going to work or at the beginning of an active day.
This may sound like a cliché but exercise truly has many health benefits and reducing anxiety is only one of them. Several studies have shown that incorporating a regular exercise routine into our everyday lives will improve our health. Exercise also makes the body release endorphins that create a feeling of well-being and help reduce anxiety and eliminate stress.
- Try to incorporate at least 15 to 30 minutes of exercise into your daily routine. If you cannot exercise every day, consider integrating physical activity into your schedule at least two or three times a week.
10. Lemon Balm
Lemon balm has been used as a treatment or anxiety and stress for centuries because of its calming effects. As one of the most reliable natural remedies for anxiety, it can help you reduce stress while remaining alert as is does not cause sleepiness. However, some studies have found that taking excessive amounts of lemon balm can have the opposite effect and actually lead to higher anxiety levels so follow the instructions when taking this natural herbs anxiety remedy.
- Lemon balm can be found in several forms including capsules, tinctures, and teas. It can also be found combined with other calming herbs in natural remedies for panic attacks, stress, and anxiety.
If passionflower is not one of the best natural remedies for anxiety, it’s close to that. Several studies have proven that passionflower is an extremely effective natural sedative that, is some cases, is as effective in reducing anxiety as prescription pills are. It is also used to treat insomnia and nervous restlessness and some countries have approved it as a medical treatment in itself.
- Because of its potency, it is not advisable to take passionflower for more than one or two months at a time. If you’re wondering how to cure anxiety attacks naturally, passionflower may be a great option but be careful not to overuse it.
- It can be bought as tea, tincture, or capsules from pharmacies and health shops. If you’re going to take passionflower to reduce anxiety, try not to also take other natural remedies for depression and anxiety at the same time.
12. Breathing Exercises
You can use breathing techniques as natural remedies for anxiety in children and adults alike. Breathing exercises are a safe, natural way to reduce stress and restore a sense of calm in a matter of minutes. Taking deep breaths and focusing on following a breathing pattern will force your body to slow down and your mind to focus on the breathing exercise itself, giving you a chance to become calmer and more relaxed.
- Therapists and psychologists can recommend breathing exercises to patients but you can also practice yoga breathing techniques or meditation breathing exercises at home.
- Usually, you have to exhale for a longer time than you inhale but there are many variations to breathing exercises that you can look into.
- One easy breathing exercise that has proven to be effective is the 4-7-8 breath yoga breathing technique. To practice this technique, exhale completely through your mouth then inhale completely through your nose while counting to four. Hold your breath for a count of seven then exhale completely for a count of eight.
13. Raise Your Blood Sugar
It is not uncommon to experience anxiety attacks when your blood sugar is too low. Some experts suggest having a sustaining snack when you’re feeling stressed and anxious. It’s important to eat something that helps raise your blood sugar levels and offers you energy.
- Snack on something healthy such as a handful of walnuts, some blueberries, or a piece of dark chocolate.
- A cup of hot tea can also help raise your blood sugar and it only takes a couple of minutes to make.
14. Get Your Body Temperature Up
It’s no mystery that a trip to the sauna is one of the most relaxing pass-times that you can enjoy. There’s a reason why spending 20 minutes in a sauna or a hot tub makes people feel refreshed. Raising the body’s temperature encourages the muscles to relax and reduces anxiety and stress levels. Getting warm, even if simply by enjoying a cup of tea beside a fire, helps boost our mood and overall well-being.
- Consider visiting a steam room or a sauna after a stressful day to help you relax. Getting warm is one of those great natural remedies for anxiety that are safe and enjoyable as well. Drawing a really warm bath or getting in a hot tub can also have the desired effect.
- Everything is good in moderation so don’t overdo it if you have other health issues that might put you at risk after hours in the sauna. Make sure to stay hydrated and consult your physician if you have other health problems first.
Mindful meditation originated as a Buddhist practice that monks used in order to reach inner calm and serenity. It is now widely used as a therapy to treat anxiety. It revolves around acknowledging and experiencing the present moment in its essence and it can be easily practiced at home to help reduce stress and nervousness.
- You can begin meditating by simply concentrating on the present moment intentionally and observing, experiencing, and understanding it to the best of your abilities. Reserve judgment and focus on living in each moment in order to reach a peaceful state. Start with smaller sessions and increase the time that you spend meditating as you find it easier to do.
Anxiety disorders are very common mental health issues that many people deal with every day. These natural remedies for anxiety can help you reduce stress during challenging times but you should seek a professional consult if natural remedies fail to help you lower your anxiety levels.