By Tara Miller
The fast-paced lifestyle that so many lead today has resulted in a generation of individuals with high anxiety. Whether you suffer from occasional panic attacks or spend most of your day worrying, anxiety doesn’t have to be a part of your life. Skip the potentially addictive anti-anxiety medications and give these natural methods a try. With tips ranging from reducing stress to aromatherapy to changes in nutrition, you will find plenty of great natural ideas to try to reduce your anxiety.
A major source of anxiety is the stress that creeps up through daily living. Take these suggestions to reduce stress and help eliminate anxiety.
- Let go of control. Learn to accept that some things are beyond your ability to control. Once this expectation is gone, you will likely discover a reduction of your stress.
- Do one thing at a time. Slow down and stop multitasking. Doing one thing at a time will reduce stress and allow you to perform each task more efficiently.
- Learn to say "no". Turning away what you don’t have time to do will free you from obligations that will end up hanging over your head.
- Emotions. Keep in touch with your emotions. Pretending you don’t have feelings of anger, sadness, or loneliness will just push these feeling down until they come back out in negative ways.
- Let go of anger. Don’t hold on to anger or grudges. Instead, learn how to let go so you can focus on more positive things.
- Identify stressors. Realize what makes you feel stressed and do something to change them. If watching the news makes you stressed, turn it off. If driving in traffic raises your blood pressure, then find ways to change or delay driving so you aren’t in traffic.
- Learn time management techniques. Organizing your time and energy will help you complete tasks more efficiently and clear the way for less stress in your life.
- Make time for yourself. Making sure you carve out some time for yourself every day will not only give you time to do something you enjoy, but will help you relax as well.
- Journal. Identify stressors or just get out those negative feelings you may not want to tell other people with a private journal.
- Find your sense of humor. Learning to laugh at life and finding the joy every day will go a long way to reducing stress.
Herbal medicine has been around for centuries. Take the advice of generations past and try these natural cures for your anxiety.
- Passionflower. Passionflower has been used for hundreds of years as a natural anxiety reliever and for insomnia. In 2001 a study showed that it was as effective as a popular anti-anxiety medication.
- Valerian root. Used for centuries as both a sleeping aid and as an aid for anxiety, many people rely on valerian root for relief.
- Chamomile. A popular tea, drinking chamomile will help reduce anxiety.
- Kava Kava. This plant from the South Pacific is frequently used to treat anxiety. However, those with liver problems should avoid using this herb.
- St. John’s Wort. Used for centuries, this herb helps combat anxiety and depression, as well as relieve muscle aches and reduce inflammation.
- Verbena. Also known as wild hyssop or vervain, this herb is often used to help those suffering from anxiety and depression.
- Skullcap. Help your nervous tension subside by trying skullcap as a tea or in one of its many other forms.
- Cowslip. Anxiety is just one of the many disorders this herb helps to heal.
- Lemon balm. Lemon balm helps reduce anxiety, especially when used with other calming herbs such as chamomile.
- Hops. Used to help cure anxiety and restlessness, hops is generally combined with passionflower, chamomile, or valerian root.
From acupuncture to hydrotherapy, find a natural way to help your body heal the effects of anxiety.
- Acupuncture. Acupuncture generally leaves people feeling relaxed and calm and is an excellent way to control anxiety.
- Biofeedback. Becoming aware of your physical responses to anxiety and learning how to control them is an excellent therapy for those suffering from anxiety.
- Hypnotherapy. Anxiety can be successfully managed through a variety of hypnosis techniques.
- Craniosacral therapy. Reducing anxiety is among one of the many benefits of focusing attention to the skull and base of the spine through craniosacral therapy.
- Polarity therapy. This integrated approach to healing is often helpful for relieving anxiety and includes soft touch and assessment of energy balance.
- Color therapy. Using color and light to balance energy, this therapy is helpful in restoring balance and calm.
- Crystal therapy. Many people believe in the healing properties of specific stones or crystals. Try rose quartz if you suffer from anxiety.
- Bioelectromagnetic therapy. The manipulation of magnetic and electromagnetic fields as a source of natural healing has also been used to successfully reduce anxiety by reducing muscle tension.
- Hydrotherapy. Relaxing in a hot bath is an excellent way to sooth anxiety. Add herbs or essential oils to enhance the hydrotherapy experience.
- Reiki. Reiki is a treatment that transfers energy from the practitioner to the client and works to aid in healing and restoring the mind and spirit.
Just about everyone can appreciate the relaxing qualities of massage, but that isn’t the only type of body work that can help reduce anxiety. Find out what else you can try from this list.
- Massage. Getting a massage produces deep relaxation and calms the body. Massage also eliminates toxins in the body, leaving you feeling better physically as well as mentally.
- Shiatsu. Working along the same premise as acupuncture, shiatsu involves using hands and fingers on acupressure points to bring about positive healing effects and relaxation.
- Reflexology. Typically reflexology focuses on feet and hands, but this technique with the ears can help eliminate anxiety, too.
- Thai Yoga Bodywork. Those who have experience Thai Yoga Bodywork love the relaxing and restorative feelings that result.
- Healing Touch. The gentle work of a Healing Touch therapy session is reportedly an excellent treatment for anxiety and depression.
- Therapeutic Touch. This form of therapy, frequently used by nurses, shows promise of reducing anxiety in certain patient groups such as burn victims and those with cancer.
- Myofascial trigger therapy. Working similarly to acupuncture, this type of body work that involves deep tissue pressure on specific points, can result in many of the same relaxing feelings gained from acupuncture.
- Alexander therapy. Learn how to perform daily tasks without the resulting muscle tension and pain that is so common with the Alexander Technique. For those with anxiety, loosening tight muscles can bring a noticeable difference.
- Watsu. This easy manipulation of the body in warm water brings about relaxation and a general sense of well-being.
- Trager work. This body work is based on the work of Dr. Milton Trager and works on the premise that through physical and emotional stress, people will teach their bodies to become stiffened. By loosening the body and unlearning the habits, the patients feel better physically and emotionally.
From Tai Chi to meditation to exercise, follow these suggestions for ways to strengthen the connection between your mind and body to reduce anxiety.
- Yoga. An excellent way to get exercise, center your mind, and find calm, yoga is a great choice for beating anxiety.
- Tai Chi. This popular body movement exercise is excellent for anxiety and depression and is gentle enough for people of any age to enjoy.
- Self-hypnosis. Try this simple technique to see if it reduces the anxiety in your life.
- Sleep. Getting enough good quality sleep each night is important to help manage anxiety. Be sure you follow a routine with consistent bedtime and waking times and don’t drink caffeine or alcohol before bed.
- Meditation. Set aside a few minutes every day for quiet meditation. The negative thoughts that accompany anxiety are quieted through meditation.
- Breathing. The deep, relaxing form of breathing used during yoga practice can bring benefits to your mental health.
- Exercise. Getting regular exercise is not only good for your body, but it also helps keep your brain in good shape. Many professionals recommend getting regular exercise each day to combat anxiety and stress.
- Qi Gong. This ancient Chinese practice can help you reduce anxiety. Read these tips to find out how.
- Isolation tank. Those who have undergone the remarkable experience of floating in an isolation tank report a huge reduction in stress and anxiety.
- Guided imagery. Learn how to engage your senses to bring about a feeling of calm and promote healing with this powerful technique.
Aromatherapy involves using the essential oils from plants and adding them to massage oil, bath water, in a room diffuser, or even inhaling from a tissue. Try these essential oils to find a scents to help you relax.
- Bergamot. Bergamot is good for raising self confidence as well as soothing frustration.
- Lavender. A popular scent for relaxation and soothing anxious nerves, lavender is an excellent essential oil to reduce anxiety.
- Jasmine. To reduce fear and help eliminate pessimism, jasmine is an excellent choice.
- Frankincense. This scent slows down breathing, produces a sense of calm, and sooths anxious or obsessive feelings.
- Lime. Lime is refreshing and uplifting and works to combat anxiety and depression.
- Patchouli. Frequently used against anxiety and depression, patchouli helps put you in touch with your physical self.
- Sandalwood. Sandalwood is great for reducing depression, tension, fear, and stress and also helps open the spirit.
- Ylang ylang. This scent helps calm nervous tension and eases frustration and anger.
- Rose. Soothing fear and anxiety, this famous scent also often brings brings happiness to those who smell it.
- Cypress. Cypress soothes the nervous system and restores calm when you are feeling anxious.
Everyone has heard about the benefits of nutrition for your physical health, but good nutrition is also important for mental health. Follow these nutrition suggestions for ways to reduce anxiety.
- Green tea. Not only is this powerhouse of a drink full of healthy antioxidants, it has also been shown to reduce anxiety. Drink a cup a day for great results.
- Avoid caffeine. Caffeine replicates the symptoms of anxiety and when paired with a genuinely stressful day, will only make anxiety worse. Skip the coffee and sodas.
- Multivitamin. Taking a good-quality multivitamin will help ensure that you are getting all the vitamins and minerals you need to keep your body in balance, which helps reduce anxiety.
- Fish oil. Fish oil has many benefits for the brain and body alike and often helps eliminate depression and anxiety. Some studies have even documented the beneficial effects of fish oil on anxiety.
- Mushrooms. The pantothenic acid found in mushrooms is often used in the treatment of anxiety. Give this food a try and see if it reduces your anxiety.
- Alcohol only in moderation. While one glass of wine may calm your nerves, too much alcohol actually increases anxiety, so avoid too much alcohol.
- Protein. When blood sugar levels fluctuate, you can experience anxiety and jitteriness. Eating protein helps keep your blood sugar levels stable.
- Avocado. High in B vitamins and magnesium, this delicious fruit is a great way to combat anxiety through nutrition.
- No refined sugar. Refined sugar wrecks havoc on your blood sugar levels, often leading to jittery, anxious feelings. If you are already suffering from anxiety, try natural sweeteners instead.
- Turkey. High in tryptophan, which boosts serotonin in the brain, turkey is an excellent way to help elevate mood and reduce anxiety.
Dr. Edward Bach developed an alternative healing system based on the essences of specific flowers that are thought to provide physical and mental relief. Give these flower essences a try to ease your anxiety.
- Rescue Remedy. With 5 of the 38 Bach Flower Essences in this remedy, it is specially designed to ease anxiety and stress.
- Red chestnut. If you spend too much time worrying about the health and safety of loved-ones, try red chestnut essence to help loosen some of that worry.
- Cherry plum. Help banish irrational thoughts that can easily feed anxiety with cherry plum essence.
- Mustard flower. If depression comes with no reason, try mustard flower essence to ease the sadness and hopelessness.
- Cerato. Trusting your own judgment and depending less on what others think are the benefits of this flower essence.
- Gorse. Find relief from hopelessness and despair with this flower essence.
- Rock water. Unrealistic expectations and giving too much of yourself can result in high levels of anxiety. Rock water essence will help you find a balance.
- Impatiens. This flower essence will help ease irritation, frustration, and impatience.
- Star of Bethlehem. Useful for easing the effects of shock, even from years past, this flower essence may provide relief.
- Mimulus. If you have specific fears you want to ease, try mimulus essence to help with this.
Rather than finding the necessary herbs, oils, or other ingredients to make your own remedy, try some of these natural remedies available for purchase.
- Chill Pill. With Ashwagandha root extract, chamomile, valerian root, and lots of B vitamins, this vegetarian formula is sure to help you find your calm in a non-addictive way.
- Anxiety Relief. This homeopathic medication provides relief from anxiety and panic. The tablets dissolve without water, so you can take them anywhere.
- Kalm-Assure. Combining antothenic acid and GABA with herbs like passion flower and chamomile, this remedy seeks to provide relief both immediately and long-term.
- Kava Stress Relief Organic Tea. The kava root in this tea will help relax you and the cinnamon will taste delicious.
- Calming. Using multiple homeopathic formulas, this medication provides relief from anxiety as well as insomnia.
- Tranquilnite Plus. Sometimes anxiety can prevent a good night’s sleep. Try this formula which includes valerian root, chamomile, and lavender to help you fall asleep and stay asleep.
- Dr. Christopher’s Nerve Formula Extract. These herbal extracts work to help heal and strengthen the nervous system, which may help with anxiety.
- Calm. This formula is made specifically to ease anxiety and uses GABA, L-Tyrosine, and Motherwort to help you find your calm.
- Anxiety Relief. A combination of both tablets and spray, this remedy includes herbs like passionflower and valerian along with vitamins and minerals.
- Mood Balance. These tablets contain herbs and vitamins to help sooth your mood and help you find your balance.
Read these articles to find suggestions for natural ways to send your stress and anxiety packing.
- Anxiety Busting. This article offers great suggestions for nutrition, exercise, and other natural anxiety solutions.
- Stress Reducers. Get plenty of tips on ways to reduce stress and help eliminate anxiety in this article.
- Ten Ways to Reduce Stress. This article, written by Dr. Andrew Weil, outlines plenty of helpful suggestions for reducing anxiety and stress.
- The Connection Between Mind and Body. Find out how the mind can work as a powerful tool in healing. Reduce anxiety and improve your health with the suggestions here.
- Anti-Anxiety Diet. Learn how you can change your diet to help reduce anxiety from your life.
- Natural Supplements that Reduce Anxiety. Examining three products that can reduce anxiety naturally, this article provides an in-depth look at how they work.
- Natural Health Perspectives: Causes & Cures For Anxiety. Written by a naturopathic physician, this article outlines several ways to reduce your anxiety naturally.
- How to Make Natural Cures for Anxiety. This brief article offers some sensible suggestions for reducing anxiety.
- Thinking Happy Thoughts Helps Reduce Anxiety. Understand how being a positive thinker can change your anxiety levels with this blog post.
- Natural Treatments to Relieve Anxiety & OCD. From cognitive therapy to supplements to lifestyle changes, this article offers plenty of great ways to beat anxiety naturally.