10 Ways To Naturally Reduce Anxiety

Anxiety can be addressed through various methods. A prevalent treatment option is cognitive behavioral therapy (CBT), offering individuals coping tools for anxiety episodes. Another approach involves certain medications, such as antidepressants and sedatives, which normalize brain chemistry and prevent anxiety episodes, potentially alleviating severe symptoms. However, for those preferring natural alternatives, there are various strategies, ranging from minor to significant, to assist in managing anxiety.

Regardless of your lifestyle demands, there is a natural way for everyone to help alleviate anxiety. This can involve adjusting habits such as exercise, sleep, and diet, as well as exploring new practices like aromatherapy or meditation.

1. Stay active

Not only is regular exercise beneficial for physical health, but it can also have a significant positive impact on mental health.

In a 2021 study, it was discovered that individuals who lead physically active lives had a roughly 60% reduced likelihood of developing anxiety disorders. This decreased risk was observed in comparison to individuals who were matched with them in a general population consisting of approximately 400,000 people that were monitored for a span of 21 years.

The anti-anxiety effect of exercise may arise from several possible factors. One reason could be that exercise helps to shift your focus away from sources of anxiety. Additionally, when your heart rate increases during exercise, it alters brain chemistry in a way that allows for the production of more anti-anxiety neurotransmitters, such as:

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

Regular exercise improves concentration and willpower, as stated by the American Psychological Association (APA), and this can be beneficial for managing specific anxiety symptoms. The choice of exercise type relies on personal preference, but if a high heart rate is desired, activities such as participating in a HIIT class or going for a run are recommended options.

If you want to begin with something less intense, practices such as Pilates and yoga can also provide equal mental health benefits.

2. Steer clear of alcohol

At first, alcohol consumption can help to relax because it acts as a natural sedative. Nevertheless, a study conducted in 2019 verified that there is a connection between anxiety and alcohol consumption, as individuals frequently experience anxiety disorders and alcohol use disorder (AUD) simultaneously. In addition, a review conducted in 2016 analyzed 63 diverse studies and concluded that reducing alcohol consumption can have a positive impact on both anxiety and depression.

Drinking heavily can disrupt the balance of neurotransmitters in the brain, which play a role in promoting positive mental health. This disruption can result in an imbalance that may cause symptoms of anxiety. Anxiety may initially worsen during early sobriety but can improve in the long term. A study conducted in 2022 over a span of 36 years found that alcohol impairs the body’s natural ability to sleep and may diminish sleep quality as time goes on. This can increase the likelihood of developing chronic sleep problems. It is worth noting that getting a good night’s sleep is highly beneficial in combating anxiety.

3. Consider quitting smoking cigarettes

When faced with stress, smokers commonly resort to smoking a cigarette. However, similar to consuming alcohol, resorting to smoking in times of stress provides temporary relief but can eventually exacerbate anxiety.

The conclusion drawn from a research review in 2020 is that there is solid evidence linking anxiety and smoking. The findings consistently indicate that individuals who experience anxiety have a higher likelihood of being smokers.

A study conducted in 2023 discovered that quitting smoking has a notable positive impact on anxiety levels. Similarly, a study from 2020 indicates that the presence of nicotine and other substances found in cigarette smoke induces changes in the brain’s pathways associated with anxiety and panic disorder.

If you want to quit, there are numerous methods you can initiate. The Centers for Disease Control and Prevention (CDC) suggest seeking out a harmless alternative to cigarettes, such as toothpicks.

To create an environment that supports your smoke-free life, you can adopt habits that may divert your attention. Furthermore, you can establish a plan with a support system that can offer not only encouragement but also distractions.

4. Reduce caffeine

If you’re someone who experiences anxiety, reducing your caffeine intake might be a good idea, as caffeine can increase alertness, mimic anxiety symptoms, and in high doses, trigger anxiety.

Instead of consuming coffee that is fully caffeinated, consider trying alternatives such as half-caf or decaf options. Another alternative for a hot morning beverage is herbal teas like green tea, which do not contain any caffeine. By limiting your caffeine intake, you may be more inclined to drink additional water, which can also enhance your overall physical and mental health.

5. Herbal teas and supplements

Supplementing with vitamins and minerals under a doctor’s supervision is a means of improving anxiety and can have a positive effect on mental health. Certain dietary supplements have been associated with a reduction in anxiety symptoms and an enhancement of overall mental well-being.

• Magnesium: Magnesium is an important mineral that plays a key role in brain health, heart health and bone structure. Some research connects magnesium deficiency to anxiety, and taking magnesium supplements may be able to assist with anxiety episodes.
• Vitamin D: Low vitamin D levels have been associated with anxiety, so boosting your vitamin D with a supplement may help your overall mood.
• L-theanine: This amino acid has been shown to reduce the effects of stress, helping with symptoms of both anxiety and depression.
• Omega-3 fatty acids (fish oil): A number of studies have suggested that Omega-3s can reduce anxiety, especially acute episodes.
• Chamomile: Scientific research has found chamomile, including chamomile tea, to have positive effects on sleep quality and general anxiety disorder (GAD).

It is important to consider that herbal supplements are usually not regulated by the FDA. This means that there could be potential negative interactions between the supplements or vitamins and other medications, either due to the supplements themselves or the substances they contain.

Before attempting a new supplement, it is always prudent to seek medical advice from a doctor, particularly if you have preexisting health conditions or are taking any prescription medications such as antidepressants, antibiotics, or blood thinners.

6. Aromatherapy

There is a limited amount of research indicating that aromatherapy, or inhaling essential oils, can be an effective natural method for anxiety management and improving sleep quality. To calm yourself when experiencing anxiety, you can try using an essential oil diffuser with a soothing scent or directly inhale the scent from the bottle.

Common essential oils that are used for relaxation include:

• Lavender oil
• Orange
• Roman Chamomile 
• Neroli 
• Ylang ylang
• Lemon 
• Clary sage

Before applying essential oils directly to your skin or ingesting them, and before using these natural products around children, it is important to consult with a doctor.

7. Journaling

Keeping a journal and writing about your emotions can greatly benefit your mental well-being by alleviating symptoms of anxiety, facilitating emotional processing, providing insight into various circumstances, or simply serving as an outlet for expression.

By thinking sequentially, you can rewrite the following passage without changing its meaning, adding new information, or removing any information: Additionally, the practice of journaling can aid in identifying cognitive distortions that could be influencing your anxiety. When you jot down your thoughts, you might notice repeated patterns that contribute to feelings of anxiety.

Develop a routine of regularly journaling about your emotions, or take a moment to write down your feelings in a notebook whenever you feel anxious or stressed.

8. Meditation

Practicing mindfulness meditation, which involves training your mind to stay present, has various benefits including anxiety reduction, sleep improvement, and support for a healthy immune system. While regular mindfulness meditation has long-term effects on mood and well-being, it can also be helpful to practice it during moments of panic.

Mindfulness meditation can be practiced anywhere and at any time, with a range of techniques available for you to explore and determine what suits you best. Utilize apps such as Headspace and Calm for helpful resources, facilitating the incorporation of meditation into your everyday routine.

9. Breathing exercises

In scientific literature, it has been demonstrated that deep breathing can induce a sense of calm in the body by counteracting the stress response, also known as the “fight or flight” reaction, which is the natural response of the nervous system to anxiety.

To soothe your mental and physical health while feeling anxious, concentrate on taking slow, deep breaths through your nose. It is important to ensure that you are using your diaphragm and expanding your belly as you inhale.

10. Getting enough sleep

Anxiety can hinder sleep, and insufficient sleep can also exacerbate or induce anxiety disorders. Generally, inadequate sleep can adversely affect mental well-being by potentially instigating anxiety.

Research indicates that individuals who already experience anxiety tend to experience increased levels of anxiety when they obtain inadequate amounts of sleep.