10 Natural Remedies for Anxiety

Natural Remedies for Anxiety. Anxiety is one of the most common mental health disorders in the US, with over 40 million people affected every year. It can range from mild to pretty severe and be coupled with other health conditions like depression, autoimmune disorders, and more. 

The usual remedies and treatment options for anxiety include professional care, and this consists of a variety of different types of therapy, medication, as well as transcranial magnetic stimulation, and alternative treatments. Although all of these have shown tremendous results, many people are looking to go the all-natural route and try to tackle their anxiety symptoms without the use of medication or professional therapy. 

It’s important to note that anxiety symptoms can drastically differ from person to person, and while some may find great success in natural remedies, others do require professional assistance as they’re unable to reduce anxiety and improve their mental health on their own. That being said, here are some of the most common and scientifically-proven natural remedies for anxiety. They can be divided into nutritional and lifestyle:

Nutritional Remedies for Anxiety

The plant world consists of many powerful compounds that can support our mental and physical health and have a drastic impact on our wellness and longevity. Still, it’s important to note that they might negatively interact with certain medications, so consult with your physician prior to adding them to your routine if you’re currently following a medical treatment plan. 

1. CBD 

CBD, or cannabidiol, has become one of the most sought-after natural remedies for anxiety in the last few years, ever since it’s become legalized in the leading countries of the world. Scientific data points out the natural CBD receptors in our brain that allow CBD to reduce our anxiety symptoms and help with lowering stress, PTSD, depression, and more.

CBD is different than THC or the usual marijuana plant, and it won’t make you feel high. So if you’re looking to add CBD to your routine, look for high-quality brands that make 100% pure CBD tinctures and products. 

2. Valerian Root

Valerian root is well known for its ability to help improve sleep, and the same principle works for lowering your anxiety symptoms. Studies show how dosages might differ from person to person (from 100-600 mg) and that it might be worth exploring the benefits of this herbal supplement. 

3. 5-HTP

5-Hydroxytryptophan or 5-HTP is a natural supplement that’s known to increase the level of the happiness hormone serotonin in your brain. This is why it seems to have a positive impact on reducing stress and inflammation, and helping improve your mood and even pain sensation. This calming amino acid can also have a positive effect on your appetite and weight management, fibromyalgia, as well as migraine frequency. 

4. Chamomile

Another important herbal supplement that can have a powerful impact on reducing anxiety is chamomile. Commonly taken in tea form and known to help soothe digestion and promote sleep, chamomile has also been studied in regards to helping lower anxiety symptoms. Research shows how it might have a great effect due to its ability to help your body transition from fight-or-flight into a rest-and-digest state. 

5. Lavender 

Lavender essential oils and teas containing this wonderful plant have been a part of calming and sleep-inducing natural rituals for years. Studies have shown how this effect can furthermore be applied in those suffering from anxiety disorders, with great promises of reducing unpleasant symptoms while promoting feelings of calm and peace.

If you are looking to add lavender to your calming routine, always look for pure and therapeutic-grade essential oils with all possible certificates and third-party testing results as low-quality oils can cause health problems.    

6. Kava Kava

This powerful plant has been a part of ceremonial and healing therapies of indigenous cultures of the Pacific Islands for thousands of years. It’s known to reduce stress and inflammation, elevate mood, and improve sleep quality. More recently, it’s been studied as a potential natural remedy for insomnia, anxiety, and even cancer, showcasing that it might be as effective as some prescription anti-anxiety medications. 

7. Micronutrient Intake

In addition to these specific herbs and plant compounds, simply making sure you’re staying on top of your micronutrient game can do wonders for your anxiety symptoms. You can do so by paying more attention to your food choices and adding as many colors to your plate as possible, as well as taking specific stress-reducing supplements like ashwagandha, maca, Rhodiola, and chaga mushrooms to further support and optimize your body’s functions.

Lifestyle Remedies for Anxiety

Certain lifestyle factors can greatly contribute to lowering your stress and, therefore, anxiety symptoms. These include:

8. Exercise

Exercise, in whatever form it may be, has been well-known for its ability to improve your mood, increase levels of serotonin, and reduce stress and inflammation in the body. Research shows how exercise helps take your mind off of anxious thoughts, activates frontal regions of the brain responsible for executive function, increases anti-anxiety chemicals like serotonin and gamma-aminobutyric acid (GABA), as well as helps reduce muscle tension which in response relaxes your nervous system. 

It doesn’t really matter which type of exercise you go for, as long as you love doing it. Prevent yourself from partaking in those exercise styles that only aggravate your anxiety and listen to your body. You can only stay consistent in those activities you actually enjoy, so focus on what feels good for you. 

9. Meditation

Meditation is one of the first things that comes to mind when talking about relaxation and calming your nervous system. It’s been an integral aspect of healing and self-improvement techniques for thousands of years, and research only proves its incredible benefits in reducing anxiety and overall stress levels. There are plenty of meditation techniques to choose from and try out, so don’t limit yourself to just one. Download a meditation app or visit a meditation center in your area and try a few different techniques. Give it time and be patient with yourself – real changes can’t happen overnight.  

10. Journaling

In recent years, journaling has become a highly effective way to reduce stress levels and, with it, anxiety symptoms. Writing down your thoughts and emotions can help release the tension they induce in your body, relaxing your nervous system and allowing your mind to quiet. Whether you start with five minutes in the morning or write full-blown essays every night, try putting your thoughts to paper and seeing what effect it has on your anxiety.  

Additional – Psychodelic Therapy as a Potential Revolutionary Treatment for Anxiety

Even though psychedelic therapy still falls within the grey margins of legal and illegal, decriminalized, and prohibited, an incredible body of research points to their powerful positive effects on reducing anxiety symptoms, PTSD, and even treatment-resistant depression. This is why many countries worldwide, and now certain US states, have begun decriminalizing these hallucinogens and approving their use in the treatment of the most common mental health disorders.   

Final Thoughts

Anxiety disorders are becoming a serious mental health pandemic, and they’re mostly caused by chronic stress, poor nutrition, lack of movement, sleep deprivation, and the overwhelming sense of everything being urgent and completed in record time. We rarely know how to properly rest and take a break from time to time, which results in a constant state of alertness and our bodies being high-strung 24/7. 

Over time, this can lead to a variety of health problems, both from a physical and mental perspective, and it’s important to address these issues as soon as possible in order to prevent serious damage. Even though they are not a replacement for anti-anxiety medication and professional therapies, the role of natural remedies is an important one, and it shouldn’t be neglected.