When you hear the word anxiety, it’s easy to strictly think of the term “crippling anxiety” but as you might already expect, there are many more degrees to it. Sometimes anxiety can even be a good thing as it helps you with planning for the future and risk aversion. 

But past a certain point, as with stress, anxiety can negatively impact your health and quality of life. So while it’s still mild to moderate, one may consider what natural remedies can help. 

What is Anxiety?

Anxiety is the body’s reaction to stress. People experience it as a sense of fear or worry that could be caused by a combination of genetic and environmental factors. For example, you might feel anxious when faced with a difficult problem at work, before taking a test, or before making an important decision.

Basically, it’s tied to survival instincts like the “fight or flight” reaction. But many may not see it as beneficial in modern settings. Like with stress and depression, people can experience anxiety quite differently from one another. It’s also important to note that there’s a difference between anxiety about an upcoming event or change in life vs ongoing anxiety that affects your quality of life. 

Symptoms of Anxiety

• Increased heart rate
• Sweating
• Trembling
• Experiencing gastrointestinal (GI) problems
• Feeling weak or tired
• Rapid breathing  (hyperventilation)
• Trouble concentrating on anything but the present worry and an inability to focus on anything else
• Trouble sleeping
• Nervousness
• A sense of impending danger, panic or doom

Natural Anxiety Remedies

Stay active

The journal Anxiety-Depression found that people with anxiety disorders who reported high-levels of physical activity were better protected against developing anxiety symptoms than those who reported low levels of physical activity. 

More exercise is generally better than less but research shows that one single bout of exercise can help to ease anxiety when it strikes. When it comes to types of exercise, it seems anything from yoga to high-intensity cardio can be helpful. 

Limit Caffeine Intake

While everyone reacts to caffeine differently, for some, the effects of caffeine may overlap with symptoms of anxiety. These include increased heart rate, increased body temperature and more rapid breathing. Additionally, while caffeine doesn’t cause anxiety, it can raise the risk of panic attacks in those with anxiety disorders. 

The FDA recommends staying under 400mg of caffeine per day (approximately the amount in 2-3 12 oz cups of coffee) But those who are sensitive to caffeine should consume much less than that. 

Get Sufficient Rest

Not getting enough sleep can leave you feeling anxious and irritable the next day. This is because not getting enough sleep results in increased cortisol (the stress hormone) levels which worsens anxiety. 

But anxiety can also make it hard to fall asleep at night. Try to practice tips from our most recent blog on adjusting your sleep schedule such as limiting your screen time before bed or journaling to help clear your mind. 

Practice Deep Breathing

Improper breathing can interfere with the oxygen and carbon dioxide exchange and contribute to or worsen anxiety, panic attacks, and fatigue. As one of the primary symptoms of anxiety is rapid breathing, one might be able to find some relief by practicing deep breathing. 

The UK’s National Health Service has outlined this breathing exercise to relieve stress and anxiety. 

Practice Meditation

Mediation can clear your mind of the thoughts that may lead to stress and anxiety as well as promote feelings of calm. When put to the test in a small-scale study, meditation was shown to have potential as an intervention for stress and anxiety symptoms. 

Eat a Balanced Diet

Low blood sugar levels, dehydration, or chemicals in processed foods, such as artificial flavorings, artificial colors, and preservatives, may cause mood changes in some people. 

If your anxiety worsens after eating, reevaluate your dietary habits and try to eliminate problem foods like sugary snacks. Then, work in vegetables, fruits, legumes, whole grains, and fatty fish rich in Omega-3. 

Drink Chamomile Tea

Chamomile tea has long been used as a home remedy to calm one’s nerves and get to sleep. A placebo-controlled study that took place between 2010 and 2015 looked to examine chamomile as a remedy for generalized anxiety disorder. After the study’s conclusion, the chamomile participants maintained significantly lower GAD symptoms than placebo group with additional benefits of reductions in body weight mean arterial blood pressure.

Quit Smoking Cigarettes and Limit Alcohol Intake

Cigarettes and alcohol are both used as coping mechanisms for anxiety and stress but each can actually worsen them. A 2017 review found that those who quit drinking alcohol experienced decreased anxiety and depression. Over the long term, the relationship between cigarettes and anxiety is so strong that the earlier you begin smoking in life, the more likely you are to develop an anxiety disorder later in life. 

Use a Weighted Blanket

The additional pressure from a weighted blanket is said to help put your body into “rest mode,” reducing symptoms of anxiety and preparing your body to rest. In a survey of 32 adult volunteers, 63% reported lower anxiety after using a 30-pound blanket for 5 minutes.  Weighted blankets come in a variety of weights and sizes.

Try Aromatherapy

Scents are often thought to be able to elicit various feelings. Aromatherapy posits that certain specific aromas, particularly from essential oils, may promote feelings of calm and relaxation while easing stress and anxiety. 

Essential oils can be used in a few ways such as being added to a diffuser, a bath, or inhaled directly. 

Some specific essential oils thought to relieve anxiety are

• Lavender
• Bergamot 
• Clary sage
• Grapefruit
• Ylang ylang

Acupuncture

Acupuncture is a practice in which various points of the nervous system are stimulated usually by inserting needles into the skin. It’s traditionally been used for pain relief and headaches but there is growing evidence that it can also provide some relief for anxiety. 

A meta-analysis covering 20 studies showed that acupuncture reduced symptoms in those with generalized anxiety disorders. The limit of these studies is they didn’t have control groups of people who didn’t have general anxiety disorders. Generally, acupuncture has been found to be safe. Although used needles can present an infection risk so finding a reputable practitioner is paramount. 

Journaling

Journaling has long been a stress-management technique and it may also relieve symptoms of anxiety. During a 12-week web-based study on positive affect journaling, the treatment was associated with decreased mental stress, decreased anxiety, and less depressive symptoms. 

Get a Pet

If you’ve heard the term “emotional support animal” but haven’t looked into it yet, now might be the time to. A 2018 review of 17 studies showed that animal companionship helped to manage mental health conditions including anxiety, particularly in times of crisis. 

Supplements and Nutrition

Nutrition has a strong association with physical but also mental wellness. Several herbs, supplements, and vitamins have been associated with lower anxiety levels and carry myriad other benefits. 

Omega-3

Omega-3 is a fatty acid mainly found in fish that is associated with heart health but also has a role in mental wellness. In a study of over 1200 participants who were treated with Omega-3 had improved symptoms. The findings were even stronger among those with clinical diagnoses than other groups.  

Vitamin D

Some studies have found a link between Vitamin D deficiencies, anxiety disorders, and depression. The cause seems to be Vitamin D’s role in serotonin (commonly referred to as the happy hormone) production. You can get Vitamin D from sun exposure, fatty fish, fortified foods, or supplements. 

A doctor can verify your Vitamin D levels via a blood test. 

5-Hydroxytryptophan 5HTP

5HTP, though you may not have heard of it, is plentiful within your body. Its role in mood health is as a precursor to a number of neurotransmitters including serotonin. Studies that administered 5HTP on its own or in with other compounds have all shown promise for relieving anxiety. 

Magnesium

As with Vitamin D, magnesium is mainly known for its role in bone health but its function in the nervous system means that making sure you have enough is important for controlling stress and anxiety. 

In the nervous system, magnesium helps with nerve cell function, neurotransmitter release, and stress control. There are many foods that are rich in magnesium such as almonds, peanuts, chia seeds, pumpkin seeds, and avocados. Supplements are also widely available. 

Ashwagandha

Ashwagandha has recently become popular in the West but has been used as a remedy in Asia for hundreds of years. Its role as an adaptogen is to help the body adapt to physical and biological stress. And as a result of this relationship, it may also help to curb anxiety. 

Small-scale studies on the matter with fewer than one hundred participants resulted in decreases in perceived stress, decreases in anxiety, and lower cortisol levels. 

Bottom Line

Anxiety is a reaction to stress that has levels that run from somewhat helpful to debilitating. Many people experience anxiety differently and many people may find relief from symptoms in natural remedies which range from behaviors, therapeutic interventions, or nutritional modifications. 

This article is provided for informational purposes only and is not intended to be used as medical advice. If you have immediate concerns about your health, please seek the help of your physician. 

*These statements have not been evaluated by the Food and Drug Administration. Products are not intended to diagnose, treat, cure or prevent disease.