30 Natural Remedies for Anxiety

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Anxiety is one of the worst feelings in the world.

Breathing becomes rushed and difficult, you may shake or want to escape, your mind races on all the bad, terrible fears that could happen, and generally it is based around a problem that makes little realistic sense to everyone else around you.

However, with some of these 30 remedies, you can counteract these symptoms and help get yourself back to thinking more fluidly.

The Healing Properties of Green Tea

Green tea is great for many reasons, but the main one is because it contains L-theanine, a calming natural ingredient.

However, it may take as many as 20 cups to help, because depending on the brand, some may have higher amounts of it than others.

 

Quiet Calming Chamomile

Even better than green tea is chamomile.

Studies show that many patients have decreased anxiety when taking chamomile pills, but it can also be taken as a tea with honey or sugar.

 

Helpful Hops

We are not talking about beer here, although hops are a very important ingredient in it.

However, these are very bitter when taken alone, and you should be careful when mixing with prescription sedatives as hops are extremely sedating.

These are best taken as a pill and not as a tea.

 

Not Just Your Average Valerian

Valerian is known for its sedating properties and works fast, but is also very bitter.

The best way to take it is as a pill, not a tea. It can also be combined with melatonin for insomnia.

 

When Life Gives You Lemon Balm

Lemon Balm is not actually made from lemons, but had been used since the Middle Ages for its anxiety and calming effects.

However, start at the lowest dose possible as higher doses can actually cause anxiety in some people.

 

Get on that Treadmill and Exercise!

Any cardio workout for 21 minutes or more can release endorphins and promote well-mindedness.

Plus, when you work out you lose weight, which can help with a bad self-image.

When you look better in the mirror, you feel better!

 

Passionate Passion Flower

This is another powerful sedative, and once again be careful when taking with prescriptions.

Do not take for longer than a month, for it can be very addictive and bad for your health if taken too often.

 

Lovely Lavender

Lavender oil rubbed on your temples, or scent, is proven to make you less anxious, and may even be as powerful as prescriptions when taken in pill form.

Many companies combine it in a spray with vanilla, another soothing scent.

 

Try ‘4-7-8 Breathing’

Controlling your breathing can be just as powerful as a drug.

Breath in for a count of four, hold for seven, and let out for eight.

Do this as many times as needed until you can think more clearly.

 

Don’t Forget to Eat

Healthy food full of plants and dark leaves can in the long term help control anxiety, and in the short term, bringing your blood sugar up can help substantially.

Dark chocolate and walnuts are a good choice, as well as protein to keep the blood sugar steady.

 

Breakfast, the Most Important Meal of the Day

Don’t starve yourself! Remember to get a good breakfast containing protein, of which eggs are a good source, just like Mama always said.

Try to avoid sugar, as it will only cause your blood sugar to drop later.

 

Omega-3s and Fish

Among their many health benefits are not only heart and depression, but also anxiety.

One of the best places to get them is through food such as salmon and other fish.

 

Try Not to Catastrophize

Take a break and stop thinking about the what ifs.

Try to think more realistically and logically, going through what could actually happen.

Controlling your breathing through the 4-7-8 trick can help with this also.

 

Get Warm (Or Cold!)

Cuddle up under a blanket or take a hot shower or bath; it will help you relax when your body temperature goes up.

Or, if you are too hot, go swimming or drink ice water, as being too hot can be just as detrimental as being too cold.

 

Take a Walk

Walking, a very gentle form of exercise, is great, especially when done in a forest or tree setting and not in an urban area that is too busy.

Listen to the sounds of nature as you go, and do not forget to stop and smell the roses!

 

Practice Meditative Mindfulness

Focus on the present with as little judgment or worry as possible.

Don’t think about the what-ifs, think about only what is going on in the moment.

Focus on things you can actually do and not the future, which is out of your control.

 

Centering Questions and Controlled Breathing

Even simple things like ‘What is my name?’ and ‘How old am I?’ can help to center you, but do not forget to focus on breathing as well.

These are often more straightforward and easier to remember in the moment.

 

Notice that You are Having Anxiety

And congratulate yourself for noticing it!

The first step to solving any problem is to identify that you have one.

Once you have done that, you can focus on ways to concentrate on the task at hand.

 

Laugh a Lot

Even just listening to a laugh track on a phone app will help, and surround yourself with funny, positive people who will help you laugh.

Or, consider watching a silly movie!

 

Take Some GABA

A natural additive available in most health food stores, it has been shown to help with anxiety.

However be sure to consult with a doctor first, even if you don’t take any other medications, as you never know how you may react.

 

Physical Grounding

Your brain can only focus on one thing at a time, so try ‘feeling’ it out by running your hands over a paperweight or keys, or holding an ice cube in your hand.

The sudden shock of cold is especially good at breaking your chains of thought.

 

Face the Fear

Occasionally, simply facing what you are afraid of and seeing that your doomsday outcome does not come to pass is enough.

However, this can cause more problems if you are currently still in an anxiety attack, so try another suggestion on the list first.

 

Schedule Relaxation

Take time to do yoga, tai chi, a massage, a walk, whatever makes you feel more relaxed. Even just once a week is proven to help.

 

Try to get sunlight

Getting your vitamin D up through natural sunlight is immensely important, plus you can combine an exercising walk and nature to create a triad of anxiety reducers. Try to make for at least 10 minutes a day.

 

Take a Bath with Epsom Salts

The magnesium has been shown to help lower blood pressure and stress levels, plus its a good way to treat yourself through self care. Add lavender oil for a calming scent, or bubbles!

 

Avoid Caffeine

Although that cup of coffee may seem like a great idea, caffeine is well known for raising the blood pressure and causing anxiety, so avoid it or cut it out completely if you can.

 

Get Tested for Deficiencies

If you are low in a central nutrient, it can wreak havoc throughout your body, including causing anxiety and depression. Only a doctor can tell what you may be missing though.

 

Eat Some Tryptophan

You know the stuff in turkey that makes you nap after thanksgiving dinner? Well it’s actually great for battling anxiety. Have some turkey or other foods rich in the nutrient.

 

Eat Dark Chocolate

Not only does it taste good, dark chocolate is also a major stress reliever. You don’t need much though, only a bite or two! Milk chocolate doesn’t work quite the same, so stick to your 70% caco when possible.

 

Write Down Your Worries

By writing down what is causing your anxiety, you can help to identify the cause of the fear and perhaps face it better.

Writing, especially stream of consciousness writing, is a proven therapeutic practice that helps to identify the causes of the anxiety.

Everyday journaling is a great way to manage stress, even for only five minutes a day!

 

With these thirty tips and tricks, you can hopefully overcome and even avoid anxiety. All of these must be practiced daily to work, but nearly all of them will help your health in more than one way, so they are a great habit to get yourself into. As always, if you continue to have problems even with these suggestions, you should see a doctor. Enjoy!

 

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The information on this website has not been evaluated by the Food & Drug Administration or any other medical body. We do not aim to diagnose, treat, cure or prevent any illness or disease. Information is shared for educational purposes only. You must consult your doctor before acting on any content on this website, especially if you are pregnant, nursing, taking medication, or have a medical condition.

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