If you’re experiencing anxiety, natural remedies may provide helpful relief. Some of these include herbs or supplements while others require changes to routines or habits.
Some individuals may find a combination of these methods most suitable. Before beginning any natural treatments, though, it’s essential to consult your physician first; some could interfere with other medications you may be taking or cause negative interactions between the treatments and one another.
1. Exercise
Exercise has long been recognized for its beneficial effects in aiding mental health issues like anxiety and depression.
Exercise can also help boost your mood and enhance overall physical health.
Exercise helps relieve anxiety by relieving stress and producing endorphins – which act as “feel good” neurotransmitters – as well as decreasing levels of cortisol (the stress hormone).
2. Yoga
Yoga is a relaxing practice that can provide relief for anxiety. This practice incorporates physical postures, breathing exercises, and relaxation techniques into one simple routine.
Meditation and other mindfulness-based practices have also shown to be effective against anxiety.
When feeling anxious, try slowing your breathing down and taking deep, full belly breaths. Alternating nostril breathing or performing simple poses such as Child’s Pose can also help promote circulation and calmness.
3. Meditation
Meditation comes in many different forms; which one you prefer will depend on your personal preferences. But there are certain techniques which have proven themselves as helpful ways to reduce anxiety.
Mindfulness meditation, which derives its inspiration from Buddhist teachings, has become one of the most prevalent practices worldwide. This form of meditation encourages awareness of your feelings and sensations without being overcome by them or judged negatively.
4. Acupuncture
Studies demonstrate the efficacy of acupuncture to relieve symptoms of anxiety. It works by soothing the body, slowing down production of stress hormones and encouraging relaxation.
Acupuncture can be used as a safe, non-drug alternative to psychotropic medications without experiencing side effects. Furthermore, it can be combined with other therapies and remedies to effectively manage anxiety symptoms.
5. Massage
Massage is an excellent way to relieve the tensions of daily life and can even reduce anxiety symptoms while improving sleep.
Studies have demonstrated the benefits of massage therapy in terms of decreasing cortisol, or stress hormone, levels and increasing serotonin and dopamine neurotransmitter levels; both can contribute to feelings of relaxation. It can also provide assistance to those experiencing insomnia due to menopause or congestive heart failure.
6. Yoga Nidra
Yoga Nidra is one of the most effective natural solutions for anxiety and stress relief, helping to relax both body and mind while inducing sleep.
Practice uses the autonomic nervous system to manage bodily functions that take place without conscious thought, such as heartbeat and blood flow.
Yoga can also help reduce inflammation, improve digestion, lower blood pressure and cortisol levels, alleviate pain and help ease insomnia or other sleep disorders. Additionally, its effects have been demonstrated for treating insomnia or similar sleep issues.
7. Aromatherapy
Aromatherapy is an holistic form of health care using essential oils derived from plants, fruit, flowers, roots, wood and herbs to provide both mental and physical wellbeing relief.
Aromatherapy for anxiety may provide relief from symptoms like sleeplessness, headaches and an racing mind. Essential oils can be diffused at home or the office, applied topically on the skin or taken internally to alleviate stress and help bring comfort.
8. Meditation
Meditation can be an excellent natural remedy for anxiety as it allows you to stay relaxed, focused on the present moment and mindful. Furthermore, it may relieve stress while building self-confidence.
Recent research suggests that meditation may help shrink our primitive “fear center”, known as amygdala, responsible for producing excess anxiety signals in our brains.
Notably, meditation should only be practiced under the supervision of a licensed mental health provider, particularly if taking antidepressants or anxiety-reducing medications.