Anxiety is a common problem that affects many people, and it can have a negative impact on your health, happiness, and quality of life. But there are lots of natural ways and alternative treatments that can help with anxiety without resorting to the use of medications or therapy.
I’ve been an anxious person ever since I can remember, and it has affected many aspects of my life. From school to work to relationships, I’ve always had this nagging voice in my head telling me that I’m not good enough. As though something bad is going to happen, and that I should worry about everything. It’s exhausting, and sometimes it feels like there’s no escape.
“I’ve lived through some terrible things in my life, some of which actually happened.”
mark twain
I have used Selective Serotonin Reuptake Inhibitors (SSRIs) to help manage anxiety at various points in my life. They are a class of medications commonly used to treat anxiety disorders. They work by increasing the levels of serotonin, a neurotransmitter involved in mood regulation, in the brain.
I have had success with these, but they do come with side effects, which in my case are drowsiness and emotional blunting. Because of this, I have searched for alternative treatments and I’d like to share some of the best natural remedies for anxiety that I have found helpful.
1.Exercise to reduce anxiety
Regular exercise is one of the best natural remedies for anxiety, as it helps to release endorphins, the feel-good hormones that make you happy and relaxed. It also distracts you from your worries and stressful situations and improves your physical health. Aim for at least 30 minutes of moderate exercise every day, or more if you can.
You can choose any physical activity that you enjoy, such as walking, jogging, cycling, swimming, dancing, or yoga. In this recent post, I discuss how important exercise is for mental health and how it helps with my anxiety.
2. Quit alcohol to reduce anxiety (or try to limit it…)
Alcohol may seem like a good way to calm your nerves, but it can make anxiety worse in the long run. It affects your brain chemistry and lowers your serotonin levels, which are responsible for regulating your mood and emotions.
Alcohol also disrupts your sleep quality and can cause dehydration, headaches, and hangovers. If you do drink alcohol, limit yourself to one or two drinks per occasion, and avoid drinking before bed.
After many years of drinking heavily, masking anxiety with alcohol, I now quit drinking alcohol and I can definitely say that it has had a positive impact on my life. I’m no longer hungover, therefore I eat less junk food and eat a (mainly!) healthy diet. I feel more in control of my anxious thoughts than before.
I have wasted so many days in the past struggling with the after-effects of too much alcohol resulting in crippling anxiety. It has been so bad on occasions that I haven’t been able to leave the house.
3. Consider quitting smoking cigarettes
Smoking is another habit that can worsen anxiety, as nicotine is a stimulant that increases your heart rate and blood pressure. Smoking also reduces the oxygen supply to your brain and body, which can impair your cognitive function and increase your stress levels.
Quitting smoking can be hard, but there are many resources and support groups that can help you. You can also try using nicotine patches, gum, or lozenges to ease the withdrawal symptoms.
4. Limit caffeine intake
Caffeine is another stimulant that can trigger or exacerbate anxiety symptoms, such as nervousness, insomnia, and panic attacks. Caffeine can also interfere with your sleep quality and cause dehydration and headaches.
If you are sensitive to caffeine, try to avoid or reduce your consumption of coffee, tea, energy drinks, chocolate, and other caffeinated products. You can also switch to decaf or herbal teas instead.
I try and limit myself to one or two cups of coffee in the morning as I know that if I drink more than this amount, the side effects are that I can feel jittery and anxious. From lunchtime onwards I stick to fruit teas, and water.
5. Prioritise getting a good night’s sleep
Getting enough sleep is essential for your mental and physical health, as it helps to restore your energy, repair your tissues, and regulate your hormones. Lack of sleep can impair your mood, memory, concentration, and immune system, and make you more prone to anxiety and depression.
If I have had a bad night’s sleep I can feel groggy and slightly nauseous, almost how a hangover feels!
To improve your sleep quality, try to follow a regular sleep schedule, avoid caffeine and alcohol before bed, create a comfortable and dark sleeping environment, and avoid using electronics at least an hour before bedtime. All these things will help with anxiety.
I swear by Twinings Superblend Sleep Tea as my last drink before I go to bed and I always spray my pillow with sleep spray. I have used This Works Deep Sleep Pillow Spray for years. It smells amazing and has a calming effect with lavender, Camomile and Vetivert. These steps are not a guarantee but I feel that I sleep deeper and feel more rested.
6. Meditate and practice mindfulness to reduce anxiety
Meditation is a practice that involves focusing your attention on the present moment, without judging or reacting to your thoughts and feelings. Meditation can help you calm your mind, relax your body, and cope with anxiety more effectively.
Mindfulness is a similar concept that involves being aware of your sensations, emotions, and surroundings in the present moment.
You can practice relaxation techniques and mindfulness by following guided audio or video instructions online or using apps like Headspace or Calm.
7. Eat a balanced diet
What you eat can have a significant impact on your mood and anxiety levels.
Eating healthily is not only good for your body, but also for your mind. What you eat can affect your moods and anxiety levels in various ways. For example, eating too much sugar can cause blood sugar spikes and crashes, which can make you feel irritable, tired, and anxious. Too little can also deprive your brain of essential nutrients, such as omega-3 fatty acids, which can help regulate your mood and reduce inflammation.
Eating a balanced diet that includes fruits, vegetables, whole grains, lean proteins, healthy fats, and water can help you feel more energised, calm, and happy. This can also boost your self-esteem and confidence, as you are taking care of yourself and your well-being. Eating healthily is not only a matter of physical health, but also of mental health.
8. Natural supplements for anxiety
One way to cope with anxiety is to use natural supplements that can help calm the mind and body. Natural supplements are substances that come from plants, animals, minerals, or other sources that have health benefits. Some natural supplements that I use to help relieve anxiety are:
Chamomile
This is a herb that has been used for centuries to soothe stress and promote relaxation. Chamomile tea is a popular drink that can help ease anxiety and insomnia. Chamomile can also be taken as a capsule or extract.
Lavender
This is a flower that has a pleasant aroma and a calming effect. Lavender oil can be inhaled, applied to the skin, or added to a bath to reduce anxiety and improve mood. Lavender can also be taken as a supplement or tea.
Magnesium
This is a mineral that is essential for many bodily functions, including nerve and muscle activity. Magnesium can help regulate the nervous system and balance neurotransmitters, which are chemicals that communicate between brain cells. Magnesium can also relax muscles and prevent cramps.
Bachs Rescue Remedy pastilles
Each one of the Bachs Rescue Remedy pastilles contains one dose of Rescue Remedy, the famous five-flower remedy formula developed by Dr. Edward Bach 85+ years ago to help you stress less and stay in control. I use these when I know that I am going to be in a stressful situation and I think they really help.
Before taking any supplement, it is important to consult with a doctor or a qualified health practitioner to make sure it is safe and effective for your condition. Natural supplements are not a substitute for professional treatment or therapy, but they can be a helpful addition to your self-care routine.
9. Practice deep breathing exercises
Deep breathing is a simple but powerful technique that can help you cope with anxiety.
When you have feelings of anxiety, your breathing becomes shallow and rapid. Shallow breathing can trigger the fight-or-flight response and make you feel more stressed. Taking deep breaths, on the other hand, activates the parasympathetic nervous system, which calms you down and lowers your heart rate, blood pressure and muscle tension. Deep breathing also helps you focus on the present moment, rather than worrying about the past or the future.
To practice deep breathing, find a comfortable position and place one hand on your chest and the other on your belly. Breathe in slowly through your nose, filling your belly with air. Then breathe out slowly through your mouth, emptying your belly. Repeat this for several minutes, or until you feel relaxed. You can do this anytime you feel anxious, or as a regular practice to prevent anxiety.
10. Box breathing to reduce anxiety
Box breathing is a simple technique that can help you relax, focus and reduce stress. It involves breathing in, holding, breathing out and holding again for the same amount of time, usually four seconds each. This creates a rhythm that calms your nervous system and lowers your heart rate. Box breathing can be done anytime, anywhere, as long as you are comfortable and not distracted.
Benefits of box breathing
Here are some benefits of box breathing:
- It can improve your mood and lower anxiety by activating the parasympathetic nervous system, which is responsible for rest and digestion.
- It can enhance your concentration and performance by increasing oxygen delivery to your brain and muscles.
- It can regulate your blood pressure and prevent hyperventilation by balancing the levels of carbon dioxide and oxygen in your blood.
- It can boost your immune system and reduce inflammation by stimulating the vagus nerve, which connects your brain to your organs.
To practice box breathing, follow these steps:
- Sit or lie down in a comfortable position with your spine straight and your shoulders relaxed.
- Close your eyes or focus on a point in front of you.
- Inhale slowly through your nose for four seconds, filling your lungs with air.
- Hold your breath for four seconds, keeping your chest still and your mouth closed.
- Exhale slowly through your mouth for four seconds, emptying your lungs completely.
- Hold your breath for four seconds, feeling the air leave your body.
- Repeat this cycle for a few minutes or until you feel calm and relaxed.
You can adjust the duration of each phase according to your preference, as long as they are equal. You can also use a visual cue, such as a square or a box, to guide your breathing. For example, you can trace the sides of a square with your finger or your eyes as you breathe in, hold, breathe out and hold.
Try it the next time you feel overwhelmed, anxious or distracted. You might be surprised by how much it can help you.
11. Essential oils for relaxation and managing anxiety
Incorporating essential oils into your daily wellness regime can be a natural way to bring some calm into your life. While essential oils are not a substitute for professional treatment, they can be a valuable tool in a holistic approach to managing anxiety. Derived from plants, these concentrated extracts contain aromatic compounds that can have therapeutic effects on the mind and body.
There are various ways that you can use them for anxiety relief:
- Aromatherapy: Inhaling the aroma of essential oils through methods such as diffusers, inhalers, or steam inhalation can have a calming effect. Personally, I find this method the best way as I can add a few drops of oil to my diffuser and it will fill the room with the scent, making me feel calmer and more relaxed.
- Topical application: The oils can be applied directly to the skin (mainly on pulse points), although they need to be diluted in a carrier oil (such as fractionated coconut oil) first. I find this easiest when the oil is in a small roll-on bottle, which is convenient and makes less mess.
- Bath: Add a few drops to a warm bath and the steam from the bath will disperse aroma, ensuring relaxation and calm.
My go-to essential oils are lavender and wild orange. My favourite brand, Doterra sells oils that are already blended such as ‘Serenity – restful blend‘ and ‘Balance – grounding blend‘. The latter is great diluted in a carrier oil and combined with wild orange. It’s a great combination for children and I used it frequently on my son when he was younger and I swear it calmed him down!
12. Cognitive Based Therapy
Cognitive Behavioral Therapy (CBT) is a highly effective and evidence-based approach for treating anxiety disorders. By addressing distorted thought patterns, challenging avoidance behaviors, and building practical coping skills, CBT can help you overcome anxiety and regain control over your lives.
With the guidance of a skilled therapist and a commitment to active participation, you can experience significant and lasting relief from anxiety symptoms, leading to improved overall well-being and quality of life.
In CBT, you can learn to identify and challenge unhelpful thought patterns that contribute to anxiety. This involves recognising common cognitive distortions such as catastrophising (expecting the worst-case scenario), black-and-white thinking (seeing things as all good or all bad), and overgeneralisation (making sweeping negative conclusions based on limited evidence).
I hope you have found this post useful. Using some of the methods and alternative treatments, along with lifestyle changes, stress management techniques, and professional support, can help enhance overall well-being and support a balanced mind-body connection.
