How can natural remedies help alleviate anxiety symptoms. What role do vitamins and minerals play in managing anxiety. Which lifestyle changes can reduce anxiety naturally. How effective are herbal supplements for anxiety relief. What are the benefits of therapy for anxiety disorders.

Understanding Anxiety and Natural Treatment Options

Anxiety disorders affect over 40 million Americans annually, yet many go untreated. While therapy and medication are common treatments, natural remedies can also provide relief for many people. This comprehensive guide explores 16 evidence-based natural approaches to managing anxiety symptoms.

The Power of Therapy in Anxiety Management

Therapy is one of the most effective natural treatments for anxiety disorders. Both individual and group therapy options can provide valuable tools and support:

Individual Therapy Benefits

• One-on-one attention from a mental health professional
• Personalized strategies to cope with anxiety
• Safe space to explore underlying causes

Advantages of Group Therapy

• Shared experiences reduce feelings of isolation
• Peer support and encouragement
• Opportunity to practice social skills

Is therapy effective for all types of anxiety disorders? While individual responses vary, research shows that cognitive behavioral therapy (CBT) and other evidence-based approaches can significantly reduce symptoms for many anxiety disorders, including generalized anxiety disorder, social anxiety disorder, and panic disorder.

Essential Nutrients for Anxiety Relief

Certain vitamins and minerals play crucial roles in brain function and mood regulation. Addressing deficiencies may help alleviate anxiety symptoms:

Magnesium: Nature’s Relaxation Mineral

Magnesium deficiency is common and may contribute to anxiety. How does magnesium help with anxiety? This essential mineral:

• Regulates neurotransmitters that calm the nervous system
• Supports healthy sleep patterns
• Helps relax muscles and reduce tension

Good dietary sources of magnesium include:

• Dark leafy greens (spinach, Swiss chard)
• Nuts and seeds (almonds, pumpkin seeds)
• Whole grains
• Dark chocolate

Vitamin D: The Sunshine Vitamin

Low vitamin D levels have been linked to increased anxiety and depression. How can you boost your vitamin D intake?

• Spend time outdoors in sunlight
• Consume fatty fish like salmon and mackerel
• Eat vitamin D-fortified foods
• Consider a supplement under medical supervision

Omega-3 Fatty Acids: Brain-Boosting Fats

Omega-3s are essential for brain health and may help reduce anxiety. What are the best sources of omega-3 fatty acids?

• Fatty fish (salmon, sardines, mackerel)
• Walnuts and flaxseeds
• Chia seeds
• High-quality fish oil supplements

B-Complex Vitamins: Stress-Busting Nutrients

B vitamins play a crucial role in mood regulation and stress response. Which B vitamins are most important for anxiety relief?

• Vitamin B6: Helps produce serotonin
• Vitamin B12: Supports nervous system function
• Folate (B9): Essential for neurotransmitter production

Good sources of B vitamins include lean meats, eggs, legumes, and fortified cereals.

Herbal Supplements and Amino Acids for Anxiety

Several herbal remedies and amino acid supplements show promise in reducing anxiety symptoms:

L-theanine: Calming Amino Acid

L-theanine, found naturally in green tea, may promote relaxation without drowsiness. How does L-theanine work? This amino acid:

• Increases alpha brain waves associated with relaxation
• Boosts levels of calming neurotransmitters
• May improve sleep quality

CBD Oil: Potential Anxiety-Reducing Properties

Cannabidiol (CBD) oil derived from hemp has gained attention for its potential anxiety-reducing effects. How might CBD help with anxiety?

• Interacts with serotonin receptors
• May reduce activity in areas of the brain associated with anxiety
• Shows promise in reducing social anxiety symptoms

Important considerations when using CBD for anxiety:

• Choose high-quality, third-party tested products
• Start with a low dose and increase gradually
• Consult a healthcare provider, especially if taking other medications

Complementary Therapies for Anxiety Management

Various complementary therapies can be effective natural remedies for anxiety when used alongside conventional treatments:

Acupuncture: Ancient Healing for Modern Stress

How does acupuncture help with anxiety? This traditional Chinese medicine practice may:

• Stimulate the release of endorphins
• Regulate the autonomic nervous system
• Reduce muscle tension and promote relaxation

Massage Therapy: Hands-On Stress Relief

Regular massage sessions can provide both physical and mental benefits for anxiety sufferers:

• Lowers cortisol levels
• Increases production of feel-good hormones like serotonin and dopamine
• Promotes better sleep
• Reduces muscle tension and pain

Aromatherapy: Scents for Serenity

Certain essential oils may help alleviate anxiety symptoms when used properly. Which essential oils are most effective for anxiety relief?

• Lavender: Promotes relaxation and improves sleep quality
• Bergamot: Reduces stress and improves mood
• Ylang-ylang: Lowers blood pressure and heart rate
• Chamomile: Calms the mind and eases tension

Mindfulness Practices for Anxiety Reduction

Incorporating mindfulness techniques into your daily routine can significantly reduce anxiety symptoms:

Meditation: Cultivating Inner Calm

Regular meditation practice can rewire the brain to better manage stress and anxiety. What are the benefits of meditation for anxiety?

• Reduces activity in the amygdala, the brain’s fear center
• Improves emotional regulation
• Enhances self-awareness and promotes a sense of calm
• Increases gray matter in areas associated with learning and memory

Journaling: Writing Away Worries

Expressive writing can be a powerful tool for managing anxiety. How does journaling help reduce anxiety?

• Provides an outlet for negative thoughts and emotions
• Helps identify anxiety triggers and patterns
• Promotes problem-solving and perspective-taking
• Boosts self-reflection and personal growth

Try these journaling prompts to get started:

1. What’s causing me anxiety right now, and why?
2. What are three things I’m grateful for today?
3. How can I reframe my current challenges in a more positive light?
4. What coping strategies have worked well for me in the past?

Lifestyle Changes to Reduce Anxiety Naturally

Simple adjustments to your daily habits can have a significant impact on anxiety levels:

Nature Therapy: The Healing Power of the Outdoors

Spending time in nature can reduce stress and anxiety. How does being outdoors benefit mental health?

• Lowers cortisol levels
• Improves mood and self-esteem
• Provides a natural setting for mindfulness and relaxation
• Increases vitamin D production through sun exposure

Caffeine Reduction: Calming Jittery Nerves

While caffeine can boost energy and focus, it may exacerbate anxiety symptoms in some people. Why consider reducing caffeine intake?

• Caffeine can increase heart rate and blood pressure
• May trigger or worsen panic attacks in susceptible individuals
• Can interfere with sleep quality, leading to increased anxiety

Tips for reducing caffeine consumption:

• Gradually decrease intake to avoid withdrawal symptoms
• Switch to decaf or herbal teas
• Stay hydrated with water throughout the day

Exercise: Natural Anxiety Relief

Regular physical activity is one of the most effective natural remedies for anxiety. How does exercise help manage anxiety?

• Releases endorphins, the body’s natural mood boosters
• Reduces muscle tension and promotes relaxation
• Improves sleep quality
• Enhances self-esteem and body image

What types of exercise are best for anxiety relief? While any form of physical activity can be beneficial, consider:

• Yoga: Combines physical postures with breathing exercises and meditation
• Aerobic exercise: Running, swimming, or cycling can provide a “runner’s high”
• Team sports: Offer social interaction along with physical benefits
• Tai chi: Gentle, flowing movements promote relaxation and mindfulness

Laughter: The Best Medicine

Incorporating more laughter into your life can be a powerful antidote to anxiety. How does laughter benefit mental health?

• Releases endorphins and reduces stress hormones
• Relaxes muscles and eases tension
• Improves immune function
• Shifts perspective and promotes a more positive outlook

Ways to bring more laughter into your life:

• Watch comedy shows or funny movies
• Spend time with humorous friends
• Try laughter yoga or laughter therapy
• Practice finding humor in everyday situations

Smoking Cessation: Breaking Free from Anxiety

While many people smoke to relieve stress, nicotine can actually increase anxiety levels. How does quitting smoking benefit anxiety sufferers?

• Reduces physical symptoms that mimic anxiety (e.g., increased heart rate)
• Improves overall health and well-being
• Eliminates the stress of nicotine withdrawal between cigarettes
• Boosts self-esteem through accomplishing a challenging goal

Strategies for quitting smoking:

• Nicotine replacement therapy (patches, gum, lozenges)
• Cognitive-behavioral therapy to address underlying triggers
• Mindfulness techniques to manage cravings
• Support groups or quit-smoking apps for accountability

When to Seek Professional Help for Anxiety

While natural remedies can be effective for many people, it’s important to recognize when professional help is needed. When should you consult a mental health professional about your anxiety?

• Anxiety significantly interferes with daily life or relationships
• You experience frequent panic attacks or intense physical symptoms
• Anxiety is accompanied by depression or thoughts of self-harm
• Natural remedies and self-help strategies aren’t providing sufficient relief
• You’re considering starting or changing medications

Remember, seeking help is a sign of strength, not weakness. A mental health professional can provide a proper diagnosis, recommend appropriate treatments, and offer support throughout your healing journey.

Combining Natural Remedies for Optimal Anxiety Relief

While individual natural remedies can be effective, combining multiple approaches often yields the best results. How can you create a comprehensive anxiety management plan?

• Start with a foundation of therapy and proper nutrition
• Incorporate daily mindfulness practices like meditation or journaling
• Establish a regular exercise routine
• Experiment with herbal supplements or essential oils under professional guidance
• Make lifestyle changes to reduce stress and promote overall well-being

Remember that everyone’s anxiety experience is unique, and what works for one person may not work for another. Be patient and persistent in finding the right combination of natural remedies that work best for you.

By exploring these 16 natural remedies for anxiety relief, you can take proactive steps towards managing your symptoms and improving your overall quality of life. Always consult with a healthcare professional before starting any new treatment regimen, especially if you’re currently taking medications or have underlying health conditions.

16 Natural Remedies for Anxiety Relief — Talkspace

Table of Contents:

• Overview
• 1. Seek Individual or Group Therapy
• 2. Get Enough Magnesium
• 3. Check Your Vitamin D Levels for Potential Deficiencies
• 4. Increase Omega-3 Fatty Acids
• 5. B Vitamins Can Help
• 6. Take L-theanine Supplements*
• 7. Try CBD Oil
• 8. Consider Complementary Therapy
• 9. Meditation
• 10. Journaling
• 11. Get Outdoors
• 12. Reduce Caffeine
• 13. Switch to Tea
• 14. Work Out
• 15. Laugh
• 16. Quit Smoking
• When to Seek Anxiety Treatment

Our Editorial Standards

Reviewed for Accuracy

Up-to-date Research

Credible References

Written by:Karmen Smith

Published On: March 14, 2022

Updated On: July 5, 2023

Overview

Updated on 04/24/2023

Anxiety (generalized anxiety disorder) affects more than 18% of the population in the United States each year. That’s more than 40 million Americans who deal with a highly treatable mental health condition. However,  many people go untreated, which can make your anxiety feel like it’s totally derailing your life. It can make simple tasks feel impossible, and relationships and normal daily routines feel downright daunting. It can even trigger a panic attack, which can feel just as debilitating.

There is good news, though. Beyond therapy and prescription medication, several natural remedies for anxiety relief have proven effective. As you explore these natural remedies to alleviate anxiety, be sure to consult with a licensed doctor or psychiatrist to find a holistic treatment that works for you.

Read on to learn about all the holistic remedies for anxiety and discover which natural remedy or herbal remedy you can utilize to bring peace and calm back into your life.

1. Seek Individual or Group Therapy

Therapy can come in all forms and styles and provide you with valuable tools to manage your anxiety. Individual therapy allows you to open up to a professional 1:1, learn more about your anxiety, and practice techniques that will help you cope. On the other hand, group therapy can be really effective in treating anxiety since you’ll be with others who understand what you’re experiencing. 

“Human beings were designed to be social and benefit from being in groups. Sharing anxiety-inducing events within a group provides comfort in the fact that you’re not going through it alone. There is a natural healing component in connection and shared experience.”

Licensed Clinical Social Worker (LCSW), DD
Karmen Smith

2. Get Enough Magnesium

Magnesium is a mineral that many Americans simply don’t get enough of naturally, despite the abundance of research out there showing it might be an effective natural treatment for anxiety.

Magnesium is found in foods such as:

• Almonds
• Black beans
• Cashews
• Dark chocolate
• Spinach
• Whole wheat
• Quinoa

Of course, you can always take a supplement to get your daily dose of magnesium*, but be sure to talk to your doctor before starting any new vitamins or supplements to ensure you’re getting the right dose and that nothing will interfere with any other medications you’re currently taking.

3. Check Your Vitamin D Levels for Potential Deficiencies

Vitamin D is linked to levels of serotonin, the mood-boosting hormone that aids in focus and helps you feel calm. Some research has found a link between anxiety disorders, depression, and vitamin D deficiency.

It’s important that you speak with a therapist and primary doctor about getting lab tests done on your vitamin D levels. This can help determine if a deficiency is contributing to your anxiety symptoms. From there, you can determine next steps with a doctor to increase your vitamin D levels.

You can up your vitamin D levels by spending time outdoors in the sun, eating fatty fish, ensuring you get enough fortified foods, or taking a supplement.

*You should talk to your doctor before adding any vitamins for anxiety to your diet.

4. Increase Omega-3 Fatty Acids

Omega-3 fatty acids are incredibly beneficial to brain health. Unfortunately, it’s not something that your body can make. We get omega-3s through our diet. Some studies have shown that omega-3s found in fish oil can help to reduce anxiety.

5. B Vitamins Can Help

Vitamin B nutrients work together to offer several health benefits. B vitamins might prove beneficial in how to deal with anxiety because they help your body process stress response.

You can generally get ample B vitamins through your diet, but for some, like vegans or vegetarians, it can be tough to get enough solely through food. It can be worth seeking out a supplement*, though, since research has found that low levels of B12 might be linked to depression and anxiety.

6. Take L-theanine Supplements*

If you check the ingredients list of anti anxiety medication, you’ll see some of them contain this amino acid. L-theanine can be found in black and green herbal tea and is an amino acid that some research shows might have an anti-anxiety effect.

7. Try CBD Oil

Don’t confuse CBD with THC (which is the mood-altering substance in marijuana). Without the THC component, CBD oil is a natural remedy that can be taken with little to no side effects that could prevent you from working, driving a car, or otherwise going about your day with the ability to function.

CBD could be beneficial in helping calm the nerves. It can help to think of CBD somewhat similarly to selective serotonin reuptake inhibitors (SSRIs), but it’s available without a prescription. Some studies and research have shown that CBD might be helpful in reducing anxiety symptoms.

8. Consider Complementary Therapy

Not all therapy is equal. While it’s true that talk therapy (also known as psychotherapy) can be hugely effective in treating anxiety, there are other alternative forms of therapy that can work to reduce anxiety as well. Some of the popular types of therapy for anxiety that many people have found success with include:

Acupuncture

The Eastern, ancient practice known as acupuncture has been considered an effective treatment for anxiety for thousands of years.

Animal therapy

Studies show a link between spending time with pets and reduced anxiety. If your anxiety levels get to the point that it starts impacting your daily life, consider getting a service animal trained to assist people with generalized anxiety disorder or chronic anxiety.

Aromatherapy

Some research shows that diffusing or wearing essential oils (like lavender essential oil or peppermint essential oil) known for their relaxing, calming properties is a natural treatment for anxiety.

Hypnotherapy

Hypnotherapy is thought to potentially reduce fear, stress, anxiety, and panic disorder.

Music therapy

In some studies, music has been found to help calm the mind and reduce overall symptoms of anxiety.

“Music may be one of the most common forms of treatment for anxiety. Music can change your mood by shifting attention to lyrics while experiencing a different frequency and vibration.”

Licensed Clinical Social Worker (LCSW), DD
Karmen Smith

9.

Meditation

Regularly practicing meditation can help you keep your emotions in check. Mindfulness meditation has been found, according to some research, to be very impactful in helping people overcome stress and reduce anxiety. 

10. Journaling

For a lot of people, writing can be a great release for pent-up stress and anxiety. Studies have shown that teenagers and children who have anxiety symptoms can benefit from journaling for their mental health.

11. Get Outdoors

Making an effort to get outdoors and into nature can have an incredible impact on your mental health. Research continues to suggest, through mounting evidence, that spending time in nature is not only beneficial for physical health, but it’s also a natural mood-booster, anxiety reducer, and offers significant cognitive benefits, too. 

“Spending time in nature can lower your stress levels and increase your sense of well-being. The sound of the waves can be therapeutic as well as trees and birds chirping.

Finding your natural environment can bring inner peace.”

Licensed Clinical Social Worker (LCSW), DD
Karmen Smith

12. Reduce Caffeine

Caffeine is a known stimulant, and while it can be great for those sluggish mornings when you want to add some pep to your step, that jittery, on-edge feeling that comes after your cup of Joe might be contributing to your anxiety.

Studies have shown that the physical symptoms stemming from caffeine intake can include shakiness and a rapid heartbeat, both of which are symptoms of, and can induce anxiety and panic attacks. If you’re looking for ideas on how to reduce anxiety naturally, cutting back on caffeine might help.

13. Switch to Tea

Still want that nice warm start to your morning but looking for something other than coffee? Some types of teas, especially the herbal and decaffeinated varieties, are well known to be a natural treatment and herbal remedy for anxiety.

Kava, chamomile, and lavender teas are both soothing herbal tea blends that may help to calm the nerves. Chamomile has the antioxidant apigenin, which might help reduce symptoms of anxiety by blinding certain receptors in your brain. Lavender has also been shown to help with anxiety, restlessness, agitation, nervousness, and sleep issues.

14. Work Out

Exercising does more than just keep you in good physical shape. Numerous studies have proven that getting your heart-rate up can do wonders for your mental health, too.

Can’t get to the gym every single day? That’s OK…even just a brisk walk, a short circuit routine, or a bike ride can help you clear your head, reduce stress, and ultimately, alleviate anxiety symptoms overall.

15. Laugh

It sounds so simple, but the truth is, laughter really can be the best medicine…for anxiety. The natural anxiety remedy is known to boost endorphins and reduce stress hormones like dopamine, cortisol, and epinephrine.

Laughing can help you refocus and destress, all while allowing you to let go of the anxious feelings and thoughts that might be interfering in your life.

16. Quit Smoking

Smoking has been linked to anxiety disorders and is known to change the pathways in the brain that are associated with symptoms related to anxiety. Some research has even shown that the earlier you limit smoking — or quit altogether — the better the chance is you reduce your risk of developing an anxiety disorder later on in your life.

When to Seek Anxiety Treatment

There is no one size fits all method for anxiety relief and how to treat anxiety. If you’re seeking alternative, herbal remedies or natural remedies for anxiety that can help reduce your symptoms, know that there are options out there for you. Yes, it’s true that sometimes you might need the help of a therapist, doctor, or even anti-anxiety medication. That said, there are several things you can do to help complement your online therapy or manage your anxiety on your own.

At the end of the day, living a healthier, productive, rewarding life is everyone’s goal. Knowing some of these holistic remedies for anxiety can only serve to help you get to that peaceful place you long to live in.

*You should talk to your doctor before adding any supplement to your diet.

See References

• Facts & Statistics

  Anxiety and Depression Association of America, ADAA. Adaa.org. Accessed February 10, 2022.

• Neuropsychiatric effects of caffeine

  Winston A, Hardwick E, Jaberi N. Advances in Psychiatric Treatment. 2005;11(6):432-439. doi:10.1192/apt.11.6.432. Accessed February 10, 2022.

• The Therapeutic Potential of Apigenin

  Salehi B, Venditti A, Sharifi-Rad M et al. Int J Mol Sci. 2019;20(6):1305. doi:10.3390/ijms20061305. Accessed February 10, 2022.

• Essential oil of lavender in anxiety disorders: Ready for prime time?

  Malcolm B, Tallian K. Mental Health Clinician. 2017;7(4):147-155. doi:10.9740/mhc.2017.07.147. Accessed February 10, 2022.

• Exercise for anxiety disorders: systematic review

  Jayakody K, Gunadasa S, Hosker C. British Journal of Sports Medicine 2014;48:187-196. Accessed February 10, 2022.

• Humor, laughter, learning, and health! A brief review

  Savage B, Lujan H, Thipparthi R, DiCarlo S. Adv Physiol Educ. 2017;41(3):341-347. doi:10.1152/advan.00030.2017. Accessed February 10, 2022.

• How cigarette smoking may increase the risk of anxiety symptoms and anxiety disorders: a critical review of biological pathways

  Moylan S, Jacka F, Pasco J, Berk M. Brain Behav. 2013;3(3):302-326. doi:10.1002/brb3.137. Accessed February 10, 2022.

• The Effects of Magnesium Supplementation on Subjective Anxiety and Stress—A Systematic Review

  Boyle N, Lawton C, Dye L. Nutrients. 2017;9(5):429. doi:10.3390/nu9050429. Accessed February 10, 2022.

• Vitamin D in Anxiety and Affective Disorders

  BIČÍKOVÁ M, DUŠKOVÁ M, VÍTKŮ J et al. Physiol Res. 2015:S101-S103. doi:10.33549/physiolres.933082. Accessed February 10, 2022.

• Food for Mood: Relevance of Nutritional Omega-3 Fatty Acids for Depression and Anxiety

  Larrieu T, Layé S. Front Physiol. 2018;9. doi:10.3389/fphys.2018.01047. Accessed February 10, 2022.

• Association studies of genetic scores of serum vitamin B12 and folate levels with symptoms of depression and anxiety in two danish population studies

  Møllehave L, Skaaby T, Simonsen K et al. Eur J Clin Nutr. 2017;71(9):1054-1060. doi:10.1038/ejcn.2017.97. Accessed February 10, 2022.

• Anti-Stress, Behavioural and Magnetoencephalography Effects of an l-Theanine-Based Nutrient Drink: A Randomised, Double-Blind, Placebo-Controlled, Crossover Trial

  White D, de Klerk S, Woods W, Gondalia S, Noonan C, Scholey A. Nutrients. 2016;8(1):53. doi:10.3390/nu8010053. Accessed February 10, 2022.

• Cannabidiol as a Potential Treatment for Anxiety Disorders

  Blessing E, Steenkamp M, Manzanares J, Marmar C. Neurotherapeutics. 2015;12(4):825-836. doi:10.1007/s13311-015-0387-1. Accessed February 10, 2022.

• Randomised Controlled Trial on the Use of Acupuncture in Adults with Chronic, Non-Responding Anxiety Symptoms

  Errington-Evans N. Acupuncture in Medicine. 2015;33(2):98-102. doi:10.1136/acupmed-2014-010524. Accessed February 10, 2022.

• Randomized controlled study on the effectiveness of animal-assisted therapy on depression, anxiety, and illness perception in institutionalized elderly

  Ambrosi C, Zaiontz C, Peragine G, Sarchi S, Bona F. Psychogeriatrics. 2018;19(1):55-64. doi:10.1111/psyg.12367. Accessed February 10, 2022.

• Anxious or Feeling Down: Can Essential Oils Help?

  achs.edu. Achs.edu. Published 2017. Accessed February 10, 2022.

• Mindfulness and Acceptance-Based Group Therapy for Social Anxiety Disorder: An Open Trial

  Kocovski N, Fleming J, Rector N. Cogn Behav Pract. 2009;16(3):276-289. doi:10.1016/j.cbpra.2008.12.004. Accessed February 10, 2022.

• Treating Panic Disorder Hypnotically

  Reid D. American Journal of Clinical Hypnosis. 2017;60(2):137-148. doi:10.1080/00029157.2017.1288608. Accessed February 10, 2022.

• The effects of music therapy on anxiety and depression of cancer patients

  Zabihi R, Jasemi M, Aazami S. Indian J Palliat Care. 2016;22(4):455. doi:10.4103/0973-1075.191823. Accessed February 10, 2022.

• The effect of mindfulness-based therapy on anxiety and depression: A meta-analytic review

  Hofmann S, Sawyer A, Witt A, Oh D. J Consult Clin Psychol. 2010;78(2):169-183. doi:10.1037/a0018555. Accessed February 10, 2022.

• The “Write” Way: Creative Writing as a School-based Approach to Treat Childhood and Adolescent Anxiety

  Rombough K. Hdl.handle.net. http://hdl.handle.net/1974/15611. Published 2017. Accessed February 12, 2022.

• Nurtured by nature

  Weir K. American Psychological Association. 2020; 51(3): 50. Accessed February 10, 2022.

Karmen Smith

Dr. Karmen Smith is a board-certified Clinical Social Worker in the state of Nevada. She has worked over 20 years for Clark County Family Services with abused and neglected children in the shelter, adolescents in juvenile detention, and adults who have suffered severe trauma. Dr. Smith is a shamanic teacher and minister of metaphysics and her doctorate is in Pastoral Counseling.

Articles about Generalized Anxiety Disorder

View all articles

Natural Remedies for Anxiety: 10 Ideas

Natural Remedies for Anxiety: 10 Ideas

• Health Conditions
  • Featured
    • Breast Cancer
    • IBD
    • Migraine
    • Multiple Sclerosis (MS)
    • Rheumatoid Arthritis
    • Type 2 Diabetes
  • Articles
    • Acid Reflux
    • ADHD
    • Allergies
    • Alzheimer’s & Dementia
    • Bipolar Disorder
    • Cancer
    • Crohn’s Disease
    • Chronic Pain
    • Cold & Flu
    • COPD
    • Depression
    • Fibromyalgia
    • Heart Disease
    • High Cholesterol
    • HIV
    • Hypertension
    • IPF
    • Osteoarthritis
    • Psoriasis
    • Skin Disorders and Care
    • STDs
• Discover
  • Wellness Topics
    • Nutrition
    • Fitness
    • Skin Care
    • Sexual Health
    • Women’s Health
    • Mental Well-Being
    • Sleep
  • Product Reviews
    • Vitamins & Supplements
    • Sleep
    • Mental Health
    • Nutrition
    • At-Home Testing
    • CBD
    • Men’s Health
  • Original Series
    • Fresh Food Fast
    • Diagnosis Diaries
    • You’re Not Alone
    • Present Tense
  • Video Series
    • Youth in Focus
    • Healthy Harvest
    • No More Silence
    • Future of Health
• Plan
  • Health Challenges
    • Mindful Eating
    • Sugar Savvy
    • Move Your Body
    • Gut Health
    • Mood Foods
    • Align Your Spine
  • Find Care
    • Primary Care
    • Mental Health
    • OB-GYN
    • Dermatologists
    • Neurologists
    • Cardiologists
    • Orthopedists
  • Lifestyle Quizzes
    • Weight Management
    • Am I Depressed? A Quiz for Teens
    • Are You a Workaholic?
    • How Well Do You Sleep?
  • Tools & Resources
    • Health News
    • Find a Diet
    • Find Healthy Snacks
    • Drugs A-Z
    • Health A-Z
• Connect
  • • Breast Cancer
    • Inflammatory Bowel Disease
    • Psoriatic Arthritis
    • Migraine
    • Multiple Sclerosis
    • Psoriasis

Medically reviewed by Bethany Juby, PsyD — By Annette McDermott — Updated on February 28, 2023

Lifestyle changes such as getting more sleep, limiting caffeine, meditating, and eating a balanced diet may go a long way toward easing anxiety. A therapist can offer more guidance on treatment options for persistent anxiety.

Some anxiety is a typical part of life. It’s a byproduct of living in a busy world.

Anxiety isn’t all bad, though. It makes you aware of danger, motivates you to stay organized and prepared, and helps you calculate risks. Still, when anxiety becomes a daily recurrence, it’s time to act before it snowballs.

Unchecked anxiety may greatly impact your quality of life. Take control by trying out the ideas below.

Anxiety is your body’s natural response to stress. It’s a feeling of fear or worry that could be caused by a combination of factors that researchers believe range from genetics to environmental to brain chemistry.

Some common symptoms of anxiety include:

• increased heart rate
• rapid breathing
• restlessness
• trouble concentrating

However, it’s important to note that anxiety can present itself in different ways for different people. While one person may experience a butterfly feeling in their stomach, another might have panic attacks, nightmares, or painful thoughts.

With that being said, there’s a difference between everyday anxiety and anxiety disorders. Feeling anxious about something new or stressful is one thing, but when it gets to an uncontrollable or excessive point and starts to affect your quality of life, it could be a disorder.

Some anxiety disorders include:

• panic disorder
• post-traumatic stress disorder (PTSD)
• obsessive-compulsive disorder (OCD)
• separation anxiety
• illness anxiety
• phobia
• generalized anxiety disorder (GAD)
• social anxiety disorder

Anxiety can be treated in a variety of ways. One common treatment option is cognitive behavioral therapy (CBT), which helps provide people with tools to cope with anxiety when it occurs.

There are also certain medications, like antidepressants and sedatives, that work to balance brain chemistry and prevent episodes of anxiety. They may even ward off the most severe symptoms.

If you’re looking to go a more natural route, though, there are little and big ways you can help combat anxiety.

You can make adjustments to habits, like exercise, sleep, and diet. You can also try something totally new, like aromatherapy or meditation. No matter what your lifestyle demands, there’s a natural way to help reduce anxiety for everyone.

1. Stay active

Regular exercise isn’t just about physical health — it can be a huge help to your mental health, as well.

A 2013 study found that people with anxiety disorders who reported a high level of physical activity were better protected against developing anxiety symptoms.

This could be for a variety of reasons. Exercise can divert your attention away from something that’s making you anxious.

Getting your heart rate up also changes the brain chemistry to create more space for anti-anxiety neurochemicals, like:

• serotonin
• gamma-aminobutyric acid (GABA)
• brain-derived neurotrophic factor (BDNF)
• endocannabinoids

According to the American Psychological Association (APA), regular exercise leads to an enhancement of concentration and willpower, which can help certain anxiety symptoms.

When it comes to what type of exercise, this is more of a personal preference. If you’re looking to really get your heart rate up, something like a HIIT class (high-intensity interval training) or running is your best bet.

But if you’re looking to start off with something with a little lower impact, workouts, like Pilates and yoga, could also be just as beneficial for your mental health.

2. Steer clear of alcohol

Drinking alcohol may take the edge off at first, since it’s a natural sedative. However, research suggests there’s a link between anxiety and alcohol consumption, with anxiety disorders and alcohol use disorder (AUD) occurring hand-in-hand.

A 2017 review that looked at 63 different studies showed that decreasing alcohol intake can improve both anxiety and depression.

Heavy drinking can interfere with the balance of neurotransmitters, which can be responsible for positive mental health. This interference creates an imbalance that may lead to certain symptoms of anxiety.

Anxiety may temporarily increase in early sobriety but can improve in the long run.

Alcohol has also been shown to disrupt your body’s natural ability to sleep by interfering with sleep homeostasis. And as we’ll later point out, a good night’s sleep is incredibly helpful when combating anxiety.

3. Consider quitting smoking cigarettes

Smokers often reach for a cigarette during stressful times. Yet, like drinking alcohol, taking a drag on a cigarette when you’re stressed is a quick fix that may worsen anxiety over time.

Research has shown that the earlier you start smoking in life, the higher your risk of developing an anxiety disorder later. Research also suggests nicotine and other chemicals in cigarette smoke alter pathways in the brain linked to anxiety.

If you’re looking to quit, there are lots of different ways you can get started. The Centers for Disease Control and Prevention (CDC) recommends finding a safe substitute for cigarettes, like toothpicks.

You can also take up habits that may distract you in order to create an environment that works for your smoke-free life. Additionally, you can make a plan with a support system who can provide everything from encouragement to distractions.

4. Limit caffeine intake

If you have chronic anxiety, caffeine is not your friend. Caffeine may cause nervousness and jitters, neither of which is good if you’re anxious.

Research has shown caffeine may cause or worsen anxiety disorders. It may also cause panic attacks in people with panic disorder. In some people, eliminating caffeine may significantly improve anxiety symptoms.

Similar to alcohol, caffeine and anxiety are often linked, due to caffeine’s ability to alter brain chemistry.

For example, a 2008 study showed that caffeine increases alertness by blocking the brain chemical adenosine, which is what makes you feel tired, while at the same time triggering the release of adrenalin.

With all this being said, a moderate intake of caffeine is safe for most people.

However, if you’re looking to cut back or completely cut out caffeine, you’ll want to start by slowly reducing the amount of caffeine you drink daily.

Start replacing these drinks with water to quench the thirst. This will not only satisfy your body’s need to drink a liquid, but it will also help flush caffeine from your body and keep you hydrated.

Gradually reducing your caffeine over the course of a few weeks can help adjust the habit without the body going through withdrawal.

5. Prioritize getting a good night’s rest

Sleep has been proven time and time again to be an important part of good mental health.

Even though a 2012 survey found that nearly a third of adults get less than 6 hours of sleep a night, the CDC recommends that adults get 7 to 9 hours of sleep every day.

You can make sleep a priority by:

• only sleeping at night when you’re tired
• not reading or watching television in bed
• not using your phone, tablet, or computer in bed
• not tossing and turning in your bed or going to another room if you can’t sleep
• avoiding caffeine, large meals, and nicotine before bedtime
• keeping your room dark and cool
• writing down your worries before going to bed
• going to sleep at the same time each night

6.

Meditate and practice mindfulness

A main goal of meditation is full awareness of the present moment, which includes noticing all thoughts in a nonjudgmental way. This can lead to a sense of calm and contentment by increasing your ability to mindfully tolerate all thoughts and feelings.

Meditation is known to relieve stress and anxiety and is a primary facet of CBT.

Research from John Hopkins suggests 30 minutes of daily meditation may alleviate some anxiety symptoms and act as an antidepressant.

How to meditate

There are 9 popular types of meditation:

• mindfulness meditation
• spiritual meditation
• focused meditation
• movement meditation
• mantra meditation
• transcendental meditation
• progressive relaxation
• loving-kindness meditation
• visualization meditation

Mindfulness meditation is generally the most popular form. To mindfully meditate, you can close your eyes, breathe deeply, and pay attention to your thoughts as they pass through your mind. You don’t judge or become involved with them. Instead, you simply observe them and take note of any patterns.

Was this helpful?

7. Eat a balanced diet

Low blood sugar levels, dehydration, or chemicals in processed foods, such as artificial flavorings, artificial coloring, and preservatives, may cause mood changes in some people. A high-sugar diet may also impact temperament.

If your anxiety worsens after eating, check your eating habits. Stay hydrated, eliminate processed foods, and eat a balanced diet rich in complex carbohydrates, fruits and vegetables, and lean proteins.

8. Practice deep breathing

Shallow, fast breathing is common with anxiety. It may lead to a fast heart rate, dizziness or lightheadedness, or even a panic attack.

Deep breathing exercises — the deliberate process of taking slow, even, deep breaths — can help restore normal breathing patterns and reduce anxiety.

9. Try aromatherapy

Aromatherapy is a holistic healing treatment that has been used by humans for thousands of years. The practice uses natural plant extracts and essential oils to promote the health and well-being of the mind, body, and spirit. Its goal is to enhance both physical and emotional health.

The essential oils created by the natural plant extracts may be inhaled directly or added to a warm bath or diffuser. Aromatherapy is suggested to:

• help you relax
• help you sleep
• boost mood
• reduce heart rate and blood pressure

Some essential oils believed to relieve anxiety are:

• bergamot
• lavender
• clary sage
• grapefruit
• ylang ylang

10. Drink chamomile tea

A cup of chamomile tea is a common home remedy to calm frayed nerves and promote sleep.

A 2014 study showed chamomile may also be a powerful ally against GAD. The study found people who took German chamomile capsules (220 milligrams up to five times daily) had a greater reduction in test scores that measure anxiety symptoms than those who were given a placebo.

Another 2005 study found that chamomile extract helped sleep-disturbed rats fall asleep. Researchers believe that the tea may function like benzodiazepine, binding to benzodiazepine receptors and having benzodiazepine-like hypnotic activity.

Interested in other resources for mental health?

We’re here to help. Explore our evidence-driven reviews of top providers, products, and more to support your physical and emotional well-being.

Was this helpful?

If you’re feeling anxious, the above ideas may help calm you down.

Remember, home remedies may help ease anxiety, but they don’t replace professional help. Increased anxiety may require therapy or prescription medication. Talk with your doctor about your concerns.

Read this article in Spanish.

Last medically reviewed on February 28, 2023

How we reviewed this article:

Healthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations. We avoid using tertiary references. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.

• Alcohol interferes with body’s ability to regulate sleep. (2014).
  sciencedaily.com/releases/2014/12/141210162326.htm
• Anderson E, et al. (2013). Effects of exercise and physical activity on anxiety.
  ncbi.nlm.nih.gov/pmc/articles/PMC3632802/
• Charlet K, et al. (2016). Harm reduction— A systematic review on effects of alcohol reduction on physical and mental symptoms.
  onlinelibrary.wiley.com/doi/10.1111/adb.12414
• Exercise for stress and anxiety. (2021).
  adaa.org/living-with-anxiety/managing-anxiety/exercise-stress-and-anxiety
• Ford ES, et al. (2015). Trends in self-reported sleep duration among US adults from 1985 to 2012.
  academic.oup.com/sleep/article/38/5/829/2417009
• How much sleep do I need? (2017).
  cdc. gov/sleep/about_sleep/how_much_sleep.html
• Insomnia. (2020).
  familydoctor.org/condition/insomnia/
• Marksbury K. (2012). Take a deep breath.
  stress.org/take-a-deep-breath/
• Mao JJ, et al. (2014). Long-term chamomile therapy of generalized anxiety disorder: A study protocol for a randomized, double-blind, placebo- controlled trial.
  ncbi.nlm.nih.gov/pmc/articles/PMC5650245/
• Meditation for anxiety and depression? (n.d.).
  hopkinsmedicine.org/news/media/releases/meditation_for_anxiety_and_depression
• Moylan S, et al. (2013). How cigarette smoking may increase the risk of anxiety symptoms and anxiety disorders: A critical review of biological pathways. 
  ncbi.nlm.nih.gov/pmc/articles/PMC3683289/
• Peterson D. (2017. Depression and anxiety: Can essential oils help?
  info.achs.edu/blog/depression-and-anxiety-can-essential-oils-help
• Shinomiya K, et al. (2005). Hypnotic activities of chamomile and passiflora extracts in sleep-disturbed rats.
  jstage.jst.go.jp/article/bpb/28/5/28_5_808/_article
• Smith JP. (2012). Anxiety and alcohol use disorders: Comorbidity and treatment considerations.
  ncbi.nlm.nih.gov/pmc/articles/PMC3860396/
• Tips for quitting. (2020).
  cdc.gov/tobacco/campaign/tips/quit-smoking/quit-smoking-medications/tips-for-quitting/index.html
• Winston AP, et al. (2018). Neuropsychiatric effects on caffeine. 
  apt.rcpsych.org/content/11/6/432
• Working out boosts brain health. (2020).
  apa.org/topics/exercise-fitness/stress

Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

Current Version

Feb 28, 2023

Written By

Annette McDermott

Edited By

Melissa Lee

Medically Reviewed By

Bethany Juby, PsyD

Copy Edited By

Jen Anderson

Sep 9, 2021

Written By

Annette McDermott

Edited By

Julia Stevenson

Copy Edited By

Copy Editors

VIEW ALL HISTORY

Share this article

Medically reviewed by Bethany Juby, PsyD — By Annette McDermott — Updated on February 28, 2023

related stories

• Alternative Treatments for Anxiety

• What Is the Link Between Anxiety and Insomnia?

• How to Ease Anxiety at Night

• What’s the Difference Between a Panic Attack and an Anxiety Attack?

• Everything You Need to Know About Stress and Anxiety

Read this next

• Alternative Treatments for Anxiety

  Medically reviewed by Karin Gepp, PsyD

  Here are some alternative treatments to help with anxiety.

  READ MORE

• What Is the Link Between Anxiety and Insomnia?

  Medically reviewed by Timothy J. Legg, PhD, PsyD

  Poor sleep habits have been linked to problems like depression and anxiety, and almost 2/3 of Americans state that stress causes them to lose sleep.

  READ MORE

• How to Ease Anxiety at Night

  Anxiety at night when trying to sleep may cause racing thoughts and physical symptoms. Sleep deprivation can also trigger it. Here’s how to calm it…

  READ MORE

• What’s the Difference Between a Panic Attack and an Anxiety Attack?

  Medically reviewed by Nicole Washington, DO, MPH

  Do you know the difference between a panic attack and an anxiety attack? We explain the symptoms and how to treat these conditions.

  READ MORE

• Everything You Need to Know About Stress and Anxiety

  Medically reviewed by Kendra Kubala, PsyD

  While stress and anxiety are very similar, they have a few key differences. Learn how each one shows up and how to manage symptoms.

  READ MORE

• 12 Ways to Calm Your Anxiety

  Medically reviewed by Danielle Wade, LCSW

  I wasn’t always an anxious person, but 6 years ago, I was overwhelmed with anxiety symptoms that became hard to ignore. It wasn’t easy, but by working…

  READ MORE

• How to Overcome Depersonalization, a Common Anxiety Symptom

  Medically reviewed by Karin Gepp, PsyD

  Chip away at the source of depersonalization — anxiety — and you’ll squash it for good. Here’s how to get started.

  READ MORE

• Xanax to Booze: What Doctors Really Think About Your In-Flight Anti-Anxiety Tricks

  Medically reviewed by Jennie Olopaade, PharmD, RPH

  Flight delays, crowded spaces, and the loss of control that comes with being up so high in the air causes stress or anxiety in many people. But…

  READ MORE

• Everything You Should Know About Thanatophobia

  Medically reviewed by Timothy J. Legg, PhD, PsyD

  Do you have thanatophobia? We’ll discuss the symptoms and how this condition is treated and managed.

  READ MORE

• Lisa Ling Is Encouraging Parents to Limit Social Media Use for Kids. Here’s How She Does It

  Acclaimed journalist and TV personality Lisa Ling is sounding the alarm about the affect social media use can have on kids and shares the steps she’s…

  READ MORE

Treating Anxiety Disorder: Effective Methods and Remedies

Content

• 1 How to Get Rid of Anxiety Disorder: Effective Treatments and Advice from Psychologists
  • 1.1 Treating Anxiety Disorder: Effective Methods and Remedies
    • 1.1.1 Psychotherapy 9001 0
    • 1.1. 2
    • 1.1.3 Drug therapy
    • 1.1.4 Anxiety reduction exercises
    • 1.1.5 Self-help
  • 1.2 What is an anxiety disorder?
  • 1.3 What are the symptoms of an anxiety disorder?
  • 1.4 Treatments for anxiety
    • 1.4.1 Psychotherapy
    • 1.4.2 Pharmacotherapy
    • 1.4.3 Self-help
  • 1.5 What types of psychotherapy help with anxiety?
  • 1. 6 Anxiety medications
  • 1.7 Cognitive behavioral therapy for anxiety
  • 1.8 Relaxation techniques to improve anxiety
  • 1.9 How to eat to cope with an anxiety disorder?
  • 1.10 Exercise as a way to combat anxiety
  • 1.11 Natural remedies for anxiety
    • 1.11.1 Lavender
    • 1.11.2 Sage
    • 1.11.3 Valerian 9 0010
  • 1.12 Important advice for people who suffer from anxiety disorders
  • 1.13 Q&A:
    • • 1.13.0.1 What are the symptoms associated with an anxiety disorder?
      • 1.13.0.2 What treatments are available for anxiety disorders?
      • 1.13.0.3 How does anxiety disorder affect quality of life?
      • 1.13.0.4 What effect does meditation have on an anxiety disorder?
      • 1.13.0.5 How does CBT work for anxiety disorders?
      • 1.13.0.6 What medications are prescribed to treat an anxiety disorder?
  • 1.14 Related videos:

Learn about anxiety symptoms and treatments, including therapies, medications, and supplements to help you overcome your anxiety and live life to the fullest.

Anxiety is the body’s natural reaction to stressful situations. However, when anxiety becomes frequent and there is no valid reason, it may already be indicative of an anxiety disorder. Such a disorder manifests itself in the form of constant anxiety, restlessness and fear. If you do not pay attention to this, then it can begin to interfere with normal life, interfere with work, study and personal relationships. Fortunately, there are effective methods and remedies that will help in the treatment of anxiety disorder.

Before starting treatment, you should pay attention to your usual behavioral mechanisms for anxiety. This will help you understand what habits you need to change. You should also pay attention to the frequency and intensity of anxiety in order to understand at what level of frustration you are. Depending on this, different therapeutic approaches and methods can be considered.

In this article, we will look at effective methods and remedies for the treatment of anxiety disorder. We will talk about psychotherapy, the use of drugs, physical methods and alternative approaches to help with getting rid of constant anxiety and worry.

Treatment of anxiety disorder: effective methods and means

Psychotherapy

Psychotherapy is one of the most effective methods of treating anxiety disorder. There are several types of psychotherapy, including cognitive behavioral therapy, psychoanalysis, and interpersonal therapy. As part of psychotherapy, the patient works with a professional psychotherapist to identify the causes of anxiety and learn how to cope with it.

Strength training

0%

Other

0%

Drug therapy

Certain types of drug therapy can help treat anxiety disorder. For this purpose, antidepressants and anxiolytics are most often used. However, medication should be prescribed by a specialist and carried out under his supervision, as there may be side effects and contraindications.

Exercises to reduce anxiety

There are exercises and techniques that help relieve anxiety and improve mood. These include meditation, yoga, deep breathing, outdoor walks, and others. It is also useful to follow a healthy lifestyle and have a regular daily routine.

Self Help

Self Help can be an effective adjunct to other treatments. The patient may have a special diary to write down their thoughts and emotions, as well as other mental hygiene practices such as sleep, healthy eating, and moderate physical activity. It can also be helpful to avoid situations that cause anxiety and stress.

What is an anxiety disorder?

Anxiety disorder is a mental illness characterized by frequent and intense feelings of anxiety and worry. For people with this disorder, anxiety symptoms become part of their daily lives and can lead to significant distress and maladjustment.

Anxiety disorder can manifest itself in a variety of ways, such as panic attacks, social phobia, obsessive-compulsive disorder, and generalized anxiety disorder. A common factor for all these types of anxiety disorder is the presence of severe anxiety, which can be associated with many aspects of life – work, relationships, health, etc.

An anxiety disorder can only be diagnosed by an experienced psychiatrist or psychotherapist based on a comprehensive analysis of symptoms, history and thorough examination.

What are the symptoms of an anxiety disorder?

Physical symptoms:

• Chest pressure and difficulty breathing
• Increased pulse and palpitations
• Pain in the abdomen, muscles or head
• Sweating and trembling
• Intolerance to loud noises, bright lights and other stimuli

Emotional symptoms:

1. Feelings of uncertainty and helplessness
2. Fear of the future restlessness and anxiety
3. Feeling nervous and irritable
4. Reluctance to leave the house and socialize with people

Behavioral symptoms:

• Avoidance of situations that cause anxiety
• Constant expectation of something terrible or catastrophic
• Constant control of your thoughts and actions
• Experiencing persistent physical symptoms that have no explanation in medical terms

life, you need to seek medical attention. Anxiety disorder is a disorder that requires attention and treatment. Be healthy!

Treatments for anxiety

Psychotherapy

Psychotherapy is one of the most effective treatments for anxiety. Counseling allows you to identify and resolve specific issues that cause anxiety, as well as learn how to manage your emotions and thoughts in difficult situations. You can choose different forms of psychotherapy, such as cognitive behavioral therapy, existential therapy, psychoanalysis, etc.

Pharmacotherapy

Pharmacotherapy may be an effective treatment for people with severe anxiety disorder. Medications can help improve mood, reduce anxiety, and improve quality of life. However, it is important to remember that medications must be prescribed by a doctor and taken only on his recommendation.

Self-help

Self-help can also be an effective treatment for anxiety. This may include exercise, meditation, yoga, outdoor activities, and other ways to relax and distance yourself from problems. In addition, it is important to create a supportive environment and communicate with loved ones and friends so as not to feel lonely and isolated.

• Important to remember – Treating an anxiety disorder can take a lot of time and effort, but the results are worth it.
• Choose what works for you – each person is unique and it can take time to find the right treatment.
• Never be ashamed of your anxiety is a natural emotion and can be managed with the right treatment and support.

What types of psychotherapy help with anxiety?

Psychotherapy is one of the main treatments for anxiety disorder. There are many types of psychotherapy that can help patients cope with anxiety symptoms. Some of the most effective types of psychotherapy include:

• Cognitive Behavioral Therapy (CBT) is a form of psychotherapy that helps patients understand how they think and interact with the world around them. CBT will teach the patient to overcome negative thoughts and allow them to develop new, more positive behavioral strategies.
• Emotion Focused Therapy (EFT) is a method that helps patients understand how they feel about their emotions and learn how to express them in a healthier and more productive context. This can help improve the patient’s relationship and relieve them of internal stress that can exacerbate anxiety.
• Interpersonal Psychotherapy (IPT) is a method that focuses on problems related to relationships and interactions with other people. IPT can help patients learn to better understand their loved ones and colleagues and learn to find ways to communicate that can help reduce stress.

It is important to remember that each anxiety disorder is unique and treatment must be individualized. Consulting with a therapist can help you choose the most effective anxiety treatment that is right for you.

Anxiety medications

Anxiety disorder is a mental illness that is accompanied by feelings of anxiety, tension and restlessness. Fortunately, there are many medications available to help reduce the symptoms of this disorder.

One of the most effective drugs are benzodiazepines such as alprazolam and diazepam. They reduce feelings of anxiety and tension, improve mood, and reduce the physical symptoms of anxiety. However, benzodiazepines can be addictive and should only be used on the advice of a physician.

Antidepressants such as sertraline and fluoxetine are another popular class of drugs. They help improve mood and reduce anxiety, and help improve sleep quality. Antidepressants may also be effective in treating the depression that often accompanies an anxiety disorder.

Other types of drugs are also available, such as beta-blockers, which reduce the physical symptoms of anxiety, anti-spastic drugs such as pyrobetal, which help manage symptoms associated with gastrointestinal problems, drugs containing vitamins and minerals, which strengthen the nervous system. system.

Anxiety medications should only be administered by a qualified professional who will determine the most effective and safe treatment for each patient.

Cognitive Behavioral Therapy for Anxiety Disorder

Cognitive Behavioral Therapy (CBT) is one of the most effective treatments for anxiety disorders. It is based on the close relationship between thinking and behavior, with the aim of helping the patient understand and change their negative thought patterns and respond in a habitual way to stressful situations.

CBT uses a variety of techniques to achieve this, including conversational training, fear work, stress management and relaxation training, and behavioral and thought analysis. It allows you to understand the roots of anxiety, which contributes to the improvement of the mental state of the patient on a long-term basis.

Some of the techniques of CBT involve adjustment and promote positive changes in thinking and behavior. Among them are the methodology of rational thinking, the analysis of anxiety triggers and planning actions in a sharp situation.

In summary, CBT is an effective treatment for anxiety disorders, allowing the patient to rethink their thoughts and behaviors, which can help manage their anxiety on a long-term basis and learn how to deal with stress in life situations.

Relaxation techniques to improve anxiety disorder

Anxiety disorder can interfere with normal working hours, sleep, and relationships with loved ones. However, there are many relaxation techniques that can help relieve symptoms of anxiety.

The deep breathing method is one of the simplest and most effective ways to relieve tension and stress. It is worth taking a few deep breaths and exhalations, focusing on your breathing. This exercise can be done both at work and at home.

Progressive Muscle Relaxation is a technique in which you must first tighten the muscles and then relax them. This technique helps improve blood circulation and reduce stress levels.

Other relaxation methods include:

• Study of meditation;
• Listening to calm music;
• Yoga or tai chi practice;
• Writing in a diary;
• Visiting a massage therapist.

If a person is often anxious and stressed, it is important to use these methods regularly and find the one that suits him best. Combining several methods may lead to better success in dealing with anxiety disorder.

How to eat to cope with an anxiety disorder?

Overcoming anxiety disorder is not only helped by treatment, but also by proper nutrition. Vitamins, minerals, and other nutrients have a significant impact on the nervous system, and alternative therapies and conventional medicine can also help relieve symptoms.

One of the important aspects of proper nutrition for anxiety is the use of objects with a high content of tryptophan, an amino acid that serves as a material for the production of serotonin. Include foods in your diet such as grated diletto, sunflower seeds, nuts, whole grain bread, beans, chicken breast, calves, or turkey.

• Types of proteins – proteins help keep our body in working mode, the crack is responsible for the need for cell growth, and hemoglobin belongs to the iron group that ensures the movement of oxygen. Eat high quality proteins found in eggs, meat, fish, vegetables such as broccoli, spinach and mushrooms.
• Also look out for the fatty acids found in some fish like salmon, cod and sardines, olive and linseed oils, almonds and peanuts. These foods contain omega-3s, which are essential for brain health and help reduce anxiety levels.
• Avoid spicy, fatty and salty foods, which unfortunately often satisfy desire, especially when stressed. They can worsen an anxiety disorder, increase panic attacks, and lead to excess weight.

If you want to manage your anxiety disorder and improve your mental health, pay attention to what you eat. Pay attention to what you eat, avoid aggressive foods and supplements, and become healthier and happier.

Exercise as a way to deal with anxiety disorder

Anxiety disorder is a serious mental illness, the symptoms of which are the experience of constant anxiety, fear and worry. Physical exercise can help the body recover, reduce tension levels, and improve the overall condition of the patient.

What kind of exercise can I do with anxiety?

• Yoga is an anti-stress activity that promotes relaxation of the body and mind. Yoga helps relieve muscle tension and improves sleep quality.
• Walking in the fresh air is an easy and pleasant way to improve your mood and relieve anxiety. You can walk in the fresh air both in the park and in the forest, a place where there is less noise and city bustle.
• Running or cardio helps to relieve accumulated stress and tension. A quick run in the fresh air or cardio workouts in the gym help to produce hormones of health and vigor.

How often can I exercise with anxiety?

You should start with a trip to the doctor – he will determine which exercises will be most useful and safe in each individual case. This is usually 20-30 minutes of exercise per day, although this can vary greatly depending on the individual. It is important not to forget that exercise should be combined with a healthy diet, as well as a whole range of training and rest.

Natural Remedies for Anxiety

Lavender

Lavender is one of the best known herbs for anxiety. This aromatic flower has soothing properties thanks to the essential oils found in its flowers. Lavender oil can be used for aromatherapy or added to a relaxing bath.

Sage

Sage is another natural way to deal with anxiety. This plant has calming properties and can improve mood. In addition, sage lowers stress levels in the body, which reduces fear and anxiety.

Valerian

Valerian is another natural remedy for anxiety. This plant has calming properties and can reduce stress levels in the body. Valerian can be taken as a tea or tablet.

• Note: Before using any natural remedy for anxiety, you should consult your doctor.

Important advice for people who suffer from anxiety disorders

Get help : If you feel you can’t control your anxious thoughts and feelings, see a professional. Only a professional can determine your condition and suggest the most effective treatment.

Stay active : Physical activity can be helpful in reducing anxiety levels. Try yoga, dancing, or another sport that works for you.

Rest and sleep : Lack of sleep can make anxiety worse. Try to rest and find relaxation exercises that will work for you.

Help others : Helping someone else can be helpful and improve your condition. Find situations in which you can do a good deed and get rid of your worries.

Learn positive behavior management strategies : Learning how to manage your behavior and thinking can reduce anxiety. Such strategies include mindfulness and positive thinking exercises.

• Meditation : Meditation is a unique method for training your mind to pay attention to what is happening around you at the moment.
• Regular breathing exercise : Regular breathing exercise can help keep your anxiety under control. Try deep breathing and holding the breath for a few seconds, then exhaling slowly.
• Journaling : Try writing down your thoughts and feelings throughout the day. This can help you understand what is causing your anxiety.

Q&A:

What are the symptoms associated with an anxiety disorder?

Anxiety disorder is accompanied by feelings of anxiety, tension and fear. Patients may also experience a variety of physical symptoms such as increased heart rate, sweating, trembling, chest pressure, nausea, and dizziness.

What are the treatments for anxiety disorder?

There are various treatments for anxiety disorder, including therapy, medication, and alternative methods such as yoga, meditation, and breathing exercises. Therapy may include cognitive behavioral therapy and psychoanalysis.

How does anxiety disorder affect the quality of life?

An anxiety disorder can seriously affect a patient’s quality of life. It can lead to social isolation, problems in work and personal life, depressed mood, and disruption of biological functions of the body, such as appetite and sleep. Some patients may develop alcohol or drug dependence.

What effect does meditation have on an anxiety disorder?

Meditation can have a positive effect on patients suffering from anxiety disorders. Meditation helps reduce stress and anxiety, which can improve a patient’s quality of life and reduce the frequency of anxiety attacks.

How does CBT work for anxiety disorders?

Cognitive Behavioral Therapy helps patients understand and change negative thought patterns that often cause anxiety. The therapist works with the patient to help them sort out what thoughts are causing anxiety and what patterns of behavior are increasing the anxiety. Patients learn to replace negative thoughts with more productive ones and engage in positive activities that help reduce stress and anxiety.

What medications are prescribed to treat an anxiety disorder?

Medication for anxiety disorder includes antidepressants and benzodiazepines such as Xanax and Valum. Antidepressants help improve patients’ mood and reduce feelings of anxiety. Benzodiazepines relieve anxiety symptoms quickly, but can be addictive, so they are only given for a short period and only when other treatments have failed.

Related videos:

Anxiety disorder: symptoms, how to get rid of anxiety

In an anxiety disorder, a feeling of unreasonable fear is present constantly or very often. It is intense and tiring.

Symptoms of anxiety

Anxiety in the soul is felt differently depending on the person who suffers from it. Subjective sensations range from discomfort in the solar plexus and excitement to causeless fear and tachycardia. Sometimes, a person loses control over himself, as if the connection between the mind and body is broken. The severity of such a gap is called depersonalization or derealization. This is a defensive reaction to severe stress, but sometimes such phenomena can be symptoms of serious mental illness.

Other symptoms of anxiety are nightmares, panic attacks, painful, unpleasant thoughts that cannot be eliminated. Sometimes the feeling of unreasonable fear and anxiety is associated with certain places or events, and sometimes they are of a general nature.

Symptoms of general anxiety include:

• Increased heart rate
• Rapid breathing
• Feeling restless
• Trouble concentrating
• Difficulty falling asleep

Symptoms of anxiety are individual and can be completely different from person to person. It is advisable to know all the possible types, so as not to miss the moment when it is time to see a doctor.

Regular therapy improves the level and quality of life

Try it

Panic attacks and their symptoms can vary greatly from person to person.

what to do with panic attacks and how to get rid of panic attacks

For example, morning anxiety is often associated with disorders in the adrenal glands, and constant tension and increased situational anxiety – with disorders in the thyroid gland.

It is important to consult a psychologist and a psychiatrist to determine which strategy is appropriate in a particular case.

Anxiety and depression

If you have generalized anxiety disorder, don’t rule out depression. Although these mental health disorders may occur separately, they often co-exist, sometimes as an anxiety-depressive disorder.

Incomprehensible anxiety constantly spoils life?

It may not just be a problem on its own, but a symptom of clinical depression or major depressive disorder. In the same way, increased signs of depression are sometimes caused by an anxiety disorder.

Both conditions are controlled with the same therapies: psychotherapy, drugs, habit change. Anxiety pills (approx. Anxiety and fear pills), even like Corvalol or other folk remedies, cannot be prescribed to yourself on your own. They should only be selected by a doctor.

Sometimes, anxiety in children becomes chronic, and emotional reactions to stimuli become very acute.

Anxiety is a reaction to stress, but sometimes it is tied up without obvious factors of its influence.

Stress and anxiety are not always bad. Sometimes both phenomena become an impetus for the implementation of tasks and the search for solutions. This is due to the short-term effect of stress hormones on mental processes and motivation.

But if anxiety in the soul is a constant phenomenon, it worsens the quality of life. The hormones and neurotransmitters that are produced at the same time have a devastating effect on the body.