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Explore 8 Natural Remedies to Treat Anxiety and Stay Peaceful

Natural remedies to treat Anxiety

Reviewed by

Dr. Sangeeta Hatila - Neuro Psychiatrist
Dr. Sangeeta Hatila - Neuro Psychiatrist

Published on January 17th 2025

What is Anxiety?

What is anxiety?

Stress or uncertainty about the future often triggers anxiety, a feeling of unease, nervousness, or worry. It can show up in many forms, from mild discomfort to more serious, long-lasting illnesses. Anxiety is a typical response to stress, yet for numerous individuals, it can escalate and disrupt their daily routines. Anxiety can cause a lot of physical and mental problems if it is not treated. Natural remedies to treat anxiety include treating a racing heart, sweating, tense muscles, irritability, and trouble focusing

This post will talk about 8 natural ways to treat anxiety and stay calm, giving you a more complete way to deal with the condition without taking medicine.

Past experiences, or even imbalances in neurotransmitters and their activity, can cause this disproportionate response for someone dealing with anxiety. The causes of anxiety are wide, and it has many types, such as GAD (generalized anxiety disorder), panic disorders, social anxiety, and even certain phobias.

Today, anxiety is a pretty common problem, and thanks to awareness on platforms like social media, people are now at least acknowledging that they have this mental health issue. That is the first step on any journey—identifying the natural ways to treat anxiety.

The obvious remedy that comes to mind is professional help or medication. Here’s your guide to 8 natural remedies for anxiety! People who prefer a more holistic approach can use these remedies alone or in conjunction with standard treatments. The solutions below are a wonderful place to start if you’re looking for natural ways to treat anxiety or just want to learn how to deal with stress better.

8 Natural Remedies to Treat Anxiety

1. Deep Breathing Exercises:

natural ways to treat anxiety

Deep breathing exercises have long been part of concepts like meditation and yoga. Deep breaths help calm the heart rate and promote a sense of relaxation. Breathing exercises are simple yet powerful natural ways to treat anxiety. Deep breathing stimulates the parasympathetic nervous system, helping the body to relax and reduce the fight-or-flight response that often comes with anxiety.

Example: Try the “4-7-8” technique: inhale for 4 seconds, hold your breath for 7 seconds, and exhale for 8 seconds. Repeat this cycle for a few minutes to calm your mind and reduce anxious feelings.

This deep breathing technique allows more oxygen to enter the body and counters the body’s stress levels. It is a way of telling your mind that everything is going to be okay. It is useful when you feel a wave of anxiety suddenly overwhelm you. By focusing on your breathing, you distract yourself from anxious thoughts. 

The activation of the relaxation response in your body is just a bonus!

2. Practice Mindfulness Meditation

Mindfulness Meditation to treat anxiety

Mindfulness meditation is one of the most effective natural treatments for anxiety. This practice involves focusing on the present moment and accepting your thoughts without judgment. This is also known as being mindful. Mindfulness helps to break the cycle of worry and fear that fuels anxiety. 

Being mindful also helps us appreciate the present moment and appreciate the beauty of the little things. It offers a refreshingly positive outlook on life.

Example: Take 10 minutes a day to sit quietly, focus on your breath, and gently guide your attention back when your mind starts to wander. Studies show that regular mindfulness practice can help reduce anxiety symptoms by calming the nervous system and promoting a state of relaxation.

3. Exercise Regularly

Exercise Regularly to treat anxiety

Exercise is a powerful natural treatment for anxiety because it triggers the release of endorphins, which are natural mood elevators. Regular physical activity can reduce tension, improve sleep quality, and increase self-esteem, all of which help manage anxiety. 

Example: A brisk 30-minute walk or a yoga session can provide an immediate sense of calm and reduce feelings of anxiousness. Aim to incorporate exercise into your routine at least three times a week for optimal results.

4. Herbal Supplements

Herbal Supplements to treat anxiety

Herbal remedies are among the most popular natural treatments for anxiety. Research has shown that several herbs can help reduce anxiety symptoms and improve overall mental well-being. Some of the most well-known herbal treatments include:

  • Chamomile: Known for its calming properties, chamomile tea can help soothe anxiety.
  • Lavender: Studies have shown that lavender oil reduces anxiety and promotes relaxation.
  • Ashwagandha: An adaptogenic herb that can help balance the body’s response to stress.

Example: Drinking chamomile tea before bedtime can help you unwind and prepare for restful sleep, which is important for managing anxiety.

5. Aromatherapy

Aromatherapy to treat anxiety

Aromatherapy uses essential oils to promote physical and emotional healing. Certain scents, like lavender, bergamot, and sandalwood, possess calming properties and serve as natural remedies for anxiety.

Although some individuals believe essential oils are natural cures for a variety of maladies, there is insufficient data to determine their efficacy in human health. 

Example: Diffusing a few drops of lavender oil in your bedroom can create a relaxing atmosphere, promoting better sleep and reducing anxiety levels.

6. Adequate Sleep

Adequate Sleep to treat anxiety

Not getting enough sleep is a significant factor that contributes to anxiety. Making improvements to one’s sleeping habits is frequently included in natural treatments for anxiety. Getting sufficient sleep each night significantly improves emotional regulation, cognitive performance, and overall well-being.

Example: Create a bedtime routine by avoiding screen time an hour before sleep, keeping your bedroom dark and cool, and engaging in relaxing activities such as reading or listening to calming music to ensure a restful night’s sleep.

7. Have an Anti-Anxiety Ritual

Anti-Anxiety Ritual to treat anxiety

This ritual is your personal set of practices that help you calm down your nerves and prepare yourself to deal with anxiety better. This can be a set of random practices that help you feel more grounded, like journaling, deep breathing, getting a healthy snack, meditating for a few seconds, clearing your desk, practicing self-care, or repeating affirmations.

Doing this ritual every time you feel anxious will help train your mind to calm down during the ritual. It is an empowering way to promote relaxation and reduce stress.

Example: Writing down things you’re thankful for daily can shift your focus from worries to positive experiences, boosting your overall mood and helping you maintain peace of mind.

Engaging in some wholesome practices can help you promote a better mental state and contribute positively to your overall well-being.

You can also incorporate these activities into your daily routine to help you unwind and enjoy some relaxation time.

8. A Balanced Diet: Nourishing Your Mind and Body

A Balanced Diet to treat anxiety

The food you consume directly affects your mental and emotional well-being. A well-balanced diet is essential for managing anxiety, as it provides your body and brain with the nutrients they need to function optimally.

Nourish your body with whole foods rich in magnesium, omega-3 fatty acids, B vitamins, and probiotics. Avoid stimulants like caffeine, refined sugar, processed foods, and alcohol, which can worsen anxiety symptoms.

Staying hydrated is often overlooked but crucial. Dehydration can lead to fatigue, headaches, and irritability, all of which can worsen anxiety symptoms. Aim to drink plenty of water throughout the day.

When to See a Doctor

While natural remedies to treat anxiety can be highly effective for many individuals, there are times when professional intervention is necessary. If you experience any of the following, it may be time to consult a healthcare provider:

  • Your anxiety is interfering with your ability to perform daily tasks or affecting your relationships.
  • You are experiencing severe physical symptoms like chest pain or difficulty breathing.
  • Self-help methods are not providing relief.
  • You feel overwhelmed and unable to manage your symptoms on your own.

A healthcare provider can evaluate your condition and recommend appropriate treatment, which may include therapy, medication, or further lifestyle changes.

Conclusion

Managing anxiety doesn’t always require prescription medications. With the right natural remedies to treat anxiety, you can control your mental health and achieve a sense of peace. 

From practicing mindfulness meditation to seeking support from loved ones, there are countless ways to reduce anxiety naturally and improve your overall well-being. If you find that these remedies are not enough, don’t hesitate to reach out to a healthcare professional for guidance.

These natural anxiety remedies aim to enhance your overall wellbeing holistically. They can help not only target and heal mental health issues and anxiety but also contribute to better overall health.

Start your healing today with these natural cures for anxiety. If nothing works, take advice or help from experts.

Frequently Asked Questions (FAQs)

  • What are some common natural remedies to treat anxiety?

Common remedies include mindfulness meditation, exercise, herbal supplements, deep breathing, and aromatherapy.

  • Can exercise help with anxiety?

Yes, regular physical activity helps release endorphins, which improve mood and reduce anxiety.

  • What herbs are effective for anxiety?

Chamomile, lavender, and ashwagandha are popular herbs known to help with anxiety.

  • How can I improve my sleep to reduce anxiety?

Improving your sleep hygiene by avoiding screens before bed, maintaining a consistent sleep schedule, and creating a relaxing environment can reduce anxiety.

  • Are there natural treatments for anxiety that don’t require medication?

Yes, natural treatments like meditation, yoga, and herbal supplements can significantly reduce anxiety.