Anxiety is a common experience that affects millions of people worldwide. It can often feel overwhelming, and the symptoms, such as tension, restlessness, insomnia, and irritability, can disrupt our everyday lives. In India, the estimated prevalence of anxiety disorders is approximately 3.16%, highlighting its significant impact on public health [1].
Fortunately, many natural remedies and lifestyle changes can help us complement professional care in reducing feelings of anxiety and stress.
In this article, we will explore 10 evidence-based natural remedies that may help alleviate symptoms of mild anxiety and promote relaxation. From dietary changes to herbal remedies, these natural solutions can help promote relaxation and reduce stress.
We will also discuss how simple lifestyle shifts can support emotional well-being. By understanding our triggers and learning how to cope, we can better manage our anxiety.
With these lifestyle adjustments, we can take steps towards healthier and more balanced lives.
10 Natural Strategies to Manage Anxiety
1. Practice Yoga
Yoga is a great way to bridge the gap between the mind and body. Evidence suggests that incorporating physical postures (asanas), breathing techniques (pranayama), and meditation can help modulate the stress response and reduce self-reported anxiety scores [2]. Practising yoga and other calming forms of movement may help reduce feelings of anxiety and promote relaxation.
2. Spend Time in Nature
Exposure to the natural environment, often termed ‘green exercise,’ can positively affect mental health. Taking a walk in the woods or a park can help reduce levels of anxiety and depression by lowering levels of the stress hormone cortisol [3]. A leisurely, or even vigorous, stroll outdoors can benefit your well-being.
3. Regular Exercise
Beginning a regular exercise routine is a successful way to support the management of mild anxiety and depression. Physical activity promotes the release of endorphins, which have mood-boosting effects. To make it easier, think of exercise as a way to prioritise your well-being rather than just a way to get stronger. Moving your body, whether it be through yoga, walking, or simple stretching, can help you manage feelings of anxiety.
4. Meditation
Managing anxious thoughts is critical to successfully managing anxiety. Meditation is an ideal way to become more emotionally balanced. Mindfulness meditation, in particular, trains you to observe thoughts without judgment, which may help reduce the intensity and duration of anxious episodes [4]. If you’re looking for a way to relax and unwind, why not give meditation a try? It can easily be done in the comfort of your own home, and best of all, it’s free! But if you want to take your practice to the next level, there are many online resources that can help you deepen your understanding.
5. Breathing Exercises
Learning to control your breathing can be a helpful technique for managing anxiety and promoting calmness. For those who have suffered from extreme anxiety or panic attacks, controlling your respiration is a highly effective way of calming your system. Specific techniques like Bhramari Pranayama (Bumble Bee Breath) or 4-7-8 breathing can activate the parasympathetic nervous system, promoting a state of relaxation [5]. The web is full of helpful information on breathing techniques, such as bhramari pranayama.
6. Aromatherapy
Aromatherapy is an ancient, natural form of healing that has been used for decades. Taking a deep breath of lavender is an ideal way to quell anxious thoughts. The scent molecules from essential oils like Lavender (Lavandula angustifolia) are believed to interact with brain receptors, which may help reduce anxiety [6]. By engaging different senses, we can achieve a sense of grounding that may help to ease anxiety and other tumultuous emotions. Always use essential oils safely, typically via a diffuser or diluted on the skin. Taking in the calming scent of Lavender is often preferred over Eucalyptus for direct anxiety relief.
7. Write it Down
There are lots of different journaling methods to choose from! If you’re unsure how to feel about something, why not try journaling? It’s an excellent and cost-effective way to get your feelings out. Research indicates that expressive writing can help process emotional events, leading to a reduction in perceived stress and symptoms of depression and anxiety [7]. By writing out your thoughts, you’ll gain insight and clarity, as well as a reduction in stress and anxiety.
8. Eat Healthily
Food can have a direct effect on your emotional well-being. A diet rich in whole foods, particularly those high in Magnesium (leafy greens, nuts), Zinc (seeds, legumes), and Omega-3 Fatty Acids (fatty fish), supports neurotransmitter function, which is crucial for mood regulation [8]. While a gluten-rich diet may not affect everyone, eating the wrong kinds of food, such as highly processed items, can significantly influence how you feel.
9. Limit Caffeine
If you’re feeling anxious, it’s best not to go overboard with caffeine consumption. Too much of any stimulant isn’t a good idea for your health. High doses of caffeine can mimic or exacerbate symptoms of anxiety, such as heart palpitations and nervousness [9]. Remember, this applies to coffee, as well as other caffeinated drinks. If you want to reduce anxious feelings, try replacing some of your regular coffee with decaf coffee or herbal tea.
10. Limit Alcohol
Too much alcohol can be detrimental to your physical and mental health. Remember that alcohol is a depressant, which means that if you’re already feeling anxious, consuming it could worsen those feelings. Regular alcohol use can interfere with sleep quality and overall mood stability, potentially creating a cycle of reliance and increased anxiety over time.
Conclusion
Anxiety is real, and it can be disruptive, but it is also manageable. By incorporating these small, evidence-based lifestyle changes and consulting with a healthcare professional, you can take positive steps toward calming your mind and improving your overall well-being. Small, consistent lifestyle changes often make a big difference over time.
Frequently Asked Questions (FAQs)
Can natural remedies really help reduce anxiety?
Yes, natural remedies like yoga, meditation, breathing exercises, and a balanced diet can help manage mild anxiety symptoms as complementary strategies. While they may not replace medical treatment for severe anxiety, they can be effective complementary strategies for overall mental wellness.
Which foods can help reduce anxiety naturally?
Foods rich in magnesium, omega-3 fatty acids, and antioxidants—such as leafy greens, nuts, seeds, fatty fish, and berries—can support brain health and help reduce anxiety levels. Ayurveda also suggests warming, grounding, and easily digestible foods to balance Vata dosha, which is often associated with anxiety.
How often should I practice breathing or meditation to manage anxiety?
Even 5–10 minutes of daily practice can be beneficial. Consistency matters more than duration, so try to incorporate these habits into your routine regularly.
Should I stop taking anxiety medications if I start using natural remedies?
No, it is absolutely crucial to not stop any prescribed medication without consulting your doctor. Natural remedies can complement medical treatment but should not replace it unless advised by a healthcare professional.
Disclaimer
This article is for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. It should not be used to treat or diagnose any medical condition. Please consult a healthcare provider, especially a licensed mental health professional, before beginning any new wellness practice, especially if you have an existing medical condition or are on medication.
References
[1] World Health Organization. “Depression and other common mental disorders: Global health estimates.” 2017. https://iris.who.int/bitstream/handle/10665/254610/WHO-MSD-MER-2017.2-eng.pdf
[2] Pascoe, M. C., Thompson, D. R., & Ski, C. F. “Yoga in the management of anxiety and depression in women: A review.” Complementary Therapies in Clinical Practice, vol. 28, pp. 148–151, 2017. https://pubmed.ncbi.nlm.nih.gov/28826725/
[3] Hunter, M. R., Gillespie, G. H., & Richardson, R. L. “The physiological effects of nature exposure on stress reduction: A systematic review.” Frontiers in Psychology, vol. 10, p. 1746, 2019. https://www.frontiersin.org/articles/10.3389/fpsyg.2019.01746/full
[4] Goyal, M., Singh, S., Sibinga, E. M. S., Gould, N. F., Rowland-Seymour, A., Sharma, R., Berger, Z., Sleicher, D., Maron, D. D., Shihab, H. M., Ranasinghe, P. D., Linn, S., Saha, S., Bass, E. B., & Haythornthwaite, J. A. “Mindfulness meditation programs for anxiety, depression, and pain: A systematic review and meta-analysis.” JAMA Internal Medicine, vol. 174, no. 3, pp. 357–368, 2014. https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/1815591
[5] Brown, R. P., & Gerbarg, P. L. “Sudarshan Kriya Yoga: The possible link between breath, emotion, and neurobiology.” The Journal of Alternative and Complementary Medicine, vol. 11, no. 2, pp. 189–198, 2005. https://pubmed.ncbi.nlm.nih.gov/15857850/
[6] Malcolm, B. J., & Tallian, R. “Essential oils and anxiolytic aromatherapy.” Journal of Biological and Environmental Sciences, vol. 11, no. 4, pp. 161–170, 2017. https://dergipark.org.tr/tr/download/article-file/386050
[7] Smyth, J. M., Stone, A. A., Hurewitz, H., & Kaell, A. “Effects of writing about stressful experiences on health: A meta-analysis.” Psychological Science, vol. 10, no. 2, pp. 95–100, 1999. https://journals.sagepub.com/doi/abs/10.1111/1467-9280.00117
[8] Naidoo, U. “Nutritional strategies to ease anxiety.” Harvard Health Blog, Apr. 13, 2016. https://www.health.harvard.edu/blog/nutritional-strategies-to-ease-anxiety-201604139441
[9] Liu, C., Wang, L., Zhang, C., Hu, Z., Tang, J., Xue, J., & Lu, W. “Caffeine intake and anxiety: A meta-analysis.” Frontiers in Psychology, vol. 15, p. 1270246, 2024. https://www.frontiersin.org/articles/10.3389/fpsyg.2024.1270246/full
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