Natural remedies are a complement or alternative to prescription drugs. Some treatments may not work right away, but they work over time as substances build up in your body (such as herbal supplements and adaptogens that protect you from stress). Natural methods for anxiety relief include herbal teas, exercise, mindfulness-based techniques, and lifestyle changes such as avoiding anxiety triggers.
This article details natural remedies for anxiety, potential interactions, and when to see a health care provider.
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12 natural anxiety treatments that aren't prescription drugs
If you experience situation-specific anxiety, natural remedies for anxiety may be helpful. It does not treat or cure anxiety disorders.
herbs
There are many healing herbs and medicinal plants to relieve anxiety that can be taken as teas, tablets, capsules, and powders in drinks. Certain herbs are adaptogens that have been anecdotally or clinically proven to help reduce symptoms of anxiety, including:
- ashwagandha Reduces cortisol levels and relieves stress and anxiety. It is important to note that the evidence regarding its effectiveness is still under investigation and long-term safety has not been studied. Research shows that it can have negative effects on the liver and thyroid.
- chamomile It may be effective in reducing symptoms of generalized anxiety, but more research is needed. Always consult your healthcare professional before taking this medicine as it may interact adversely with other medicines.
- melatonin To reduce anxiety. It has been proven to reduce anxiety before surgery. There is a risk of overdose in children.
- kava kava Although it may have a small effect on anxiety symptoms, it is also thought to be associated with severe liver damage.
mindful movement
Mindful movement techniques include yoga, tai chi, interpretive or intuitive dance, and qi gong. These tools work by paying careful attention to your breath and body. A meta-analysis conducted in 2022 found that yoga was more effective than non-mindful exercise in reducing anxiety symptoms.
breathing
Breathing techniques bring awareness to your breathing and thoughts. This includes simple deep breathing, box breathing, or 4-7-8 breathing. They relieve anxiety in part by reducing the body's stress response signals.
relaxation
Relaxation techniques, such as visualization and muscle tension release, can be beneficial for people who experience anxiety from living with a chronic medical condition or anxiety about medical procedures.
acupuncture
Acupuncture may offer a natural approach to reducing anxiety. A 2022 review of studies in patients with fibromyalgia (chronic pain disorder) found that acupuncture reduced symptoms of anxiety, pain, depression, sleep disturbances, stiffness, and fatigue. It turned out to be effective.
gymnastics
Physical exercise has been shown to help reduce anxiety.His 2019 one meta-analysis published in the journal depression and anxiety Exercise has been found to help prevent anxiety symptoms in people with anxiety disorders.
meditation
Mindful meditation (MM) helps you focus on the present moment instead of worrying about the past or future. It may also have clinical therapeutic effects. A 2019 study of psychiatrically hospitalized adolescents (ages 13 to 19) found that measured anxiety levels significantly decreased after a meditation session.
sleep hygiene
Not only can anxiety make it difficult to fall asleep and get enough sleep, but not getting enough sleep can make your anxiety worse. Protect yourself from anxiety by establishing a consistent bedtime routine, creating a healthy sleep environment, and seeking professional help if lifestyle changes don't help.
avoid alcohol
Experts recommend avoiding alcohol if you're prone to anxiety. Alcohol worsens anxiety over time. It also increases the risk of alcohol use disorder in people with pre-existing mental health conditions.
Alcohol may numb anxiety at first, but it doesn't last. Once the alcohol leaves your system, what's left is increased anxiety. This is called alcohol-induced anxiety or a “hangover.”
quit smoking
Nicotine use is higher in people with anxiety disorders. People with anxiety may use nicotine to temporarily cope, but nicotine is not a natural treatment for anxiety. Nicotine use and withdrawal are associated with increased anxiety. Therefore, quitting smoking is a natural way to break out of this unhealthy cycle that worsens anxiety.
reduce caffeine intake
If you're feeling anxious, minimizing your caffeine intake can help. This is because caffeine use can induce or worsen feelings of anxiety. One study on people with panic disorder found that the equivalent of five cups of coffee can actually trigger a panic attack. High doses of caffeine were also found to induce anxiety in healthy adults.
ground
Grounding and earthing are also mindfulness techniques that can help improve stress levels and overall mood. By touching your bare feet to the earth, you connect with the earth's charge. There are also earthing tools you can use, such as earthing mats.
Anxiety Attacks: How to Cope Naturally
If you experience an anxiety attack or a sudden onset of severe anxiety, you need to take immediate action. There are natural ways to deal with anxiety attacks. One popular method is to use the 333 Anxiety Rule or the Rule of Threes for anxiety.
333 Law of Anxiety
The 333 rules for anxiety can be used anywhere and include listing three things you can see, hear, and touch. Practicing mindful deep breathing techniques can also be beneficial during anxiety attacks.
natural childhood anxiety treatments
When a child is feeling anxious, it is helpful for parents and caregivers to help the child identify exactly how they are feeling and why.
Additional tips include:
- acknowledge feelings
- Model self-calming techniques
- Rehearse and role-play positive self-talk
- Have supportive, not judgmental conversations
Herbal Anxiety Treatments and Potential Interactions
Just because it's “natural” doesn't necessarily mean it's safe or risk-free. Herbal medicines for anxiety can interact with certain drugs and medications, especially in older adults and pregnant people. People with pre-existing health conditions, those taking medications or other supplements, and those who are pregnant should consult their health care provider before taking herbal medicine for anxiety.
When to talk to your health care provider about your concerns
If natural options don't relieve your symptoms or your anxiety is increasing, it's a sign it's time to talk to your health care provider. Similarly, if you've tried incorporating natural remedies and lifestyle changes for your child or teen and still have concerns, talk to your health care provider.
Health care providers such as doctors, pediatricians, and mental health professionals can help identify the root cause of anxiety, such as an underlying anxiety disorder.
summary
Natural treatments for anxiety include strategies such as the use of herbal teas, lifestyle modifications, and the use of mindfulness-based techniques. Natural remedies may help reduce anxiety, but anxiety disorders should be discussed with your health care provider. Even natural remedies, especially herbal remedies, come with some risks. It is safest to consult your health care provider if you are taking prescription drugs, are elderly, or pregnant.
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