Anxiety is a common problem that many people deal with on a daily basis. It can be caused by many different things, such as stress at work or school, relationship problems, financial difficulties, and more. While anxiety can be debilitating for some people, there are natural remedies that can help. In this blog post, we will discuss 10 natural remedies for anxiety that actually work!
- 1 Understanding Anxiety
- 2 10 Natural Remedies For Anxiety
- 3 Benefits Of Using Natural Remedies
- 4 Alternative Treatment Options
- 5 Conclusion
- 6 A Word From Mantra Care
Anxiety is a condition of intense fear or worries, often without any apparent reason. It can be accompanied by physical symptoms like a racing heart, sweating, and dizziness. While it’s normal to feel anxious from time to time, especially during periods of stress, anxiety disorders are different.
They’re more severe and longer-lasting and can get in the way of daily activities like work, school, and relationships. Anxiety disorders are the most common mental health condition in the United States, affecting 40 million adults over the age of 18. That’s nearly 20% of the population! And yet, only 36.% of people with anxiety disorders receive treatment.
Moreover, it is believed that anxiety causes distress to around 30% of the world population. There are common symptoms characterized by anxiety, which include:
- chest pain
- shortness of breath
- heart palpitations
- increased heart rate
- restlessness and trouble concentration
You may also have a sense of impending doom or feel that you are going crazy. However, there is a difference between regular anxiety and anxiety disorder. It is essential not to self-diagnose but to see a doctor if you feel that your anxiety is out of control.
10 Natural Remedies For Anxiety
Natural remedies are basically anything that you can do to ease your anxiety without using medication. There are a lot of different things that people swear by when it comes to easing anxiety. Some people find relief in herbal teas, while others might need a more hands-on approach like aromatherapy or massage.
In simple words, natural remedies for anxiety are different for everyone. However, there are a few natural remedies that seem to work for a majority of people. So, here are the top 10 ideas for natural remedies that can help ease your anxiety.
Exercise Daily And Stay Active
This is the foremost and most important thing that you can do for yourself if you suffer from anxiety. Exercise releases endorphins, which have mood-boosting and pain-relieving effects. Endorphins are also known as “happy hormones” because they act as a natural antidepressant.
So, make sure to get at least 30 minutes of exercise every day. You can do any type of exercise that you enjoy, such as:
- dancing, etc.
Just make sure that you’re moving your body and getting your heart rate up for at least 30 minutes every day. In addition to exercising regularly, it’s also important to stay active throughout the day. This means moving around as much as possible and not sitting in one place for too long.
Reduce Substance Abuse
Substance abuse is basically using any type of drug, whether legal or illegal, in a way that is harmful to your body or mind. This can include:
- and even prescription drugs.
These are some basic things that you need to reduce or stop completely if you want to start feeling better. Also, it is essential to understand how these substances work and how they can make anxiety worse. So, if you are struggling with anxiety, it is important to talk to your doctor about any substance abuse issues that may be present.
Cut Out Caffeine
Caffeine is a stimulant that works by increasing the activity of the nervous system. This can lead to feeling more anxious and stressed out. If you want to try natural remedies for anxiety, it is important to cut out caffeine or at least reduce your intake. There are many healthy alternatives to caffeine such as herbal tea and green tea.
Moreover, caffeine is believed to interfere with sleep which can make anxiety worse. Research suggests that getting enough sleep is key to managing anxiety. It has been shown that caffeine can lead to feeling more anxious and stressed out. If you want to try natural remedies for anxiety, it is important to cut out caffeine or at least reduce your intake.
However, the modern intake of caffeine is often much higher than what is considered safe. It is important to be aware of the amount of caffeine you are consuming and its effects on your anxiety levels.
Prioritize Enough Sleep
Sleep is critical for our mental and physical health, yet many of us don’t get enough. In fact, studies suggest that up to 40% of people in the United States get less than the recommended seven to eight hours of sleep per night. Lack of sleep can worsen anxiety. If you’re having trouble sleeping, it is important to focus on good sleep hygiene. For that, you can implement some things to prioritize your sleep, these include:
- Establishing a regular sleep schedule
- Practicing relaxation techniques before bedtime
- Creating a comfortable sleeping environment
- Limiting caffeine and alcohol intake
- Avoiding working or using electronic devices in bed
- Going to sleep at the same time daily
So, these are helpful tips to get rid of anxiety and have a good night’s sleep. Eventually, you’ll see the positive effects of these tips on your mental health.
But, if you still can’t get rid of anxiety or have trouble sleeping, it’s best to consult with a doctor. They can help you manage your anxiety and provide guidance on other treatments that may work for you.
Meditation And Mindfulness Techniques
Natural remedy number one on our list is meditation! Meditation has been shown to be an effective way to reduce stress and anxiety. There are many different types of meditation, so find one that works best for you. One popular type of meditation is mindfulness meditation. This involves focusing your attention on the present moment and letting go of thoughts about the past or future.
Moreover, there are nine types of meditation that you can try to see what works better for you:
- Visualization Meditation
- Mindfulness Meditation
- Body Scan Meditation
- Progressive Muscle Relaxation
- Mantra Meditation
- Transcendental Meditation
- Movement Meditation
- Focused Meditation
- Spiritual Meditation
The most popular form of meditation is mindfulness meditation as it only requires you to focus on the present moment. It is a great way to let go of anxious thoughts about the future or past.
Eat Balanced Diet
Diet is always a major factor when it comes to our physical and mental health, and that includes anxiety. Eating a balanced diet with plenty of fruits, vegetables, healthy fats, and protein can help reduce anxiety symptoms. Avoiding processed foods, sugar, caffeine, and alcohol can also be helpful.
If you’re not sure where to start, there are plenty of resources and meal plans available online. However, some of the healthy options are listed below:
- Omega-three rich foods: salmon, walnuts, flaxseeds
- Probiotic foods: yogurt, sauerkraut, kimchi
- Complex carbohydrates: quinoa, brown rice, sweet potatoes
- Vitamin C rich foods: oranges, Brussels sprouts, strawberries
Hence, you can see that there are many healthy foods that can help reduce anxiety. Just be sure to eat a balanced diet and avoid processed foods. You will not even realize how much these simple dietary changes make a big difference in your anxiety levels.
Prefer Chamomile Tea
Chamomile tea is one of the most popular herbal teas out there. Chamomile has been used for centuries to help with anxiety and other issues. The reason chamomile is so effective is that it contains an antioxidant called apigenin. Apigenin binds to certain receptors in your brain that have a calming effect. Chamomile tea is readily available and can be found in most grocery stores.
If you want to give chamomile tea a try, start by drinking one cup per day. If you don’t like the taste of chamomile tea, you can also take chamomile supplements. Chamomile supplements are just as effective as drinking tea.
Aromatherapy is the practice of using essential oils to promote relaxation and well-being. The best way to use essential oils for anxiety is to inhale them through your nose or diffuse them in your room.
Lavender oil is one of the most popular and well-studied essential oils for anxiety. With research shows it can help reduce stress and promote relaxation. It’s no wonder lavender oil is often used in aromatherapy.
If you don’t want to use essential oils, you can also try herbal teas like chamomile or passionflower tea. Both of these herbs have been shown to be effective at reducing anxiety symptoms.
Time Management Strategies
It is often difficult to find time to relax and de-stress when you’re juggling a million different tasks. Try implementing some of these time management strategies to help you relax and be anxiety-free:
- Make a list of everything that needs to be done in order of importance.
- Take breaks throughout the day to clear your head and relax. Even a five-minute break can make a big difference.
- Set aside sometime each day to do something that you enjoy.
- Try to go to bed and wake up at the same time each day.
There are many different time management strategies that you can use to help reduce your anxiety. Find what works best for you and stick with it. Implementing even just one of these strategies can make a big difference in your anxiety levels. Give it a try!
Journaling is a great way to get your anxieties down on paper. By getting all of your thoughts and feelings out, you can take a step back and see them for what they are. Once you see your anxieties written out, it may be easier to find solutions to them. In fact, many people find that journaling is a therapeutic way to deal with anxiety.
There are many different ways to journal, so find one that works for you. You can try writing stream-of-consciousness style, where you just write down whatever comes to mind without stopping. This can be a great way to get all of your thoughts and feelings out. Alternatively, you can try writing in a more structured way, where you focus on one specific topic at a time.
Whichever method you choose, journaling can be a helpful way to deal with anxiety.
So, these are the top 10 natural and effective remedies for anxiety that actually work. If you are struggling with anxiety, give some of these a try. Remember to consult with your doctor before trying any new treatments, and to find what works best for you.
Benefits Of Using Natural Remedies
When it comes to natural remedies, there are many benefits that come along with using them. Some of these include:
More Gentle On The Body
Natural remedies for anxiety are believed to be much gentler on the body than traditional anxiety medications. This is because natural remedies work with the body instead of against it. In fact, these remedies are oftentimes used in conjunction with traditional medications to help boost their effectiveness.
Fewer Side Effects
Another great benefit of using natural remedies for anxiety is that there are typically fewer side effects associated with them. This is due to the fact that natural remedies are made from ingredients that are found naturally in the body. Therefore, the body is more likely to accept them without any negative side effects.
Can Be Used Long-Term
Another benefit of using natural remedies for anxiety is that they can be used long-term without any adverse effects. This is in contrast to traditional anxiety medications, which can often only be used for a short period of time before causing negative side effects.
These remedies are also more affordable than traditional anxiety medications. This is because they are not typically covered by insurance companies. In fact, the cost of natural remedies is often only a fraction of the cost of traditional medications. Moreover, natural remedies are often available without a prescription.
There are many other benefits of using natural remedies for anxiety. However, these are some of the most notable ones. If you suffer from anxiety, it may be worth considering trying one of these remedies to see if it can help you. Remember, everyone is different and what works for one person may not work for others.
Alternative Treatment Options
There are many alternative treatment options for anxiety. Because natural remedies may not work for everyone, it’s important to consult with your doctor about which treatment option is best for you. Here are a few alternatives to consider:
More often than not, therapy is an extremely effective treatment for anxiety. A therapist can help you understand your anxiety and provide tools to manage it. There are many different types of therapy, so be sure to find a therapist that specializes in treating anxiety.
Cognitive-behavioral therapy (CBT) is a type of therapy that has been shown to be especially effective in treating anxiety. It works by helping you change the way you think about and respond to anxiety-provoking situations.
For some people, medication is an effective treatment for anxiety. There are many different types of medication that can be used to treat anxiety, so it’s important to work with your doctor to find the right one for you. However, there are some helpful medications that are commonly used to treat anxiety, such as:
- Selective serotonin reuptake inhibitors (SSRIs)
- Serotonin and norepinephrine reuptake inhibitors (SNRIs)
These are just a few of the many alternative treatment options for anxiety. Be sure to consult with your doctor to find the best treatment for you.
To conclude, natural remedies for anxiety can be extremely effective. If you’re looking for something to help ease your anxiety, consider trying one of these options. Even, some studies have shown that natural remedies can be just as effective as medication, without the risk of side effects. Of course, everyone is different, so what works for one person may not work for another.
Therefore, it is necessary to experiment with different techniques and find the ones that work best for you. But, hopefully, this list has given you some ideas to get started. Remember, there is no shame in seeking help for anxiety or any other mental health issue. It is nothing to be ashamed of and oftentimes, natural remedies can be extremely helpful. So, don’t be afraid to give them a try!
A Word From Mantra Care
Your mental health — your psychological, emotional, and social well-being — has an impact on every aspect of your life. Positive mental health essentially allows you to effectively deal with life’s everyday challenges.
At Mantra Care, we have a team of therapists who provide affordable online therapy to assist you with issues such as depression, anxiety, stress, relationship, OCD, LGBTQ, and PTSD. You can take our mental health test. You can also book a free therapy or download our free Android or iOS app.