By Nasrin
B. A. Psychology
19 September 2021 -
Medically reviewed by
Dhanashree
MA (Psychology)
Natural Remedies To Overcome Anxiety
Table of Contents

Anxiety is a part of everyday life as everyone experiences anxiety at some point, especially right now during the Covid-19 pandemic. It is the byproduct of sustaining in a chaotic world.

Anxiety isn’t all bad, it can be a useful emotion as it makes you aware of potential danger, and motivates you to stay prepared & organized. However, when it’s a constant & overwhelming aspect of your daily life, it’s time to act before its snowballs.

If your anxiety is severe, consulting with your mental healthcare professional is always best. Still, sometimes you may need alternative therapies in addition to the more traditional ones like medication & counseling.

If you are feeling anxious or stressed, this blog will put you at ease. There is an endless list of natural and home remedies that can help you cope with anxiety. In this article, we will cover a few to get you started on your journey towards relief.

Keep reading to learn about a few research-backed natural remedies for anxiety.

Drink Chamomile Tea

Chamomile is a common ingredient in many herbal teas, and it can be used for either taste or medicinal purposes. It’s been found that chamomiles calm the mind when consumed, soothe you from any stressors absorbing them into your bloodstream!

According to a study in 2016, drinking chamomile tea regularly may help alleviate the symptoms of generalized anxiety disorder. Sipping on chamomile every morning might not prevent future bouts of anxiety, but it can help you feel less anxious.

You may want to give chamomile tea a try. It’s unlikely that there will be any side effects, so you can just go ahead and try it out!

Cannabidiol Oil

Cannabidiol is increasingly becoming popular due to its emerging research, which suggests that it has the significant potential to alleviate anxiety & many ailments.

CBD oil is a sought-after natural supplement that can be found in many alternative health shops without a prescription.

Research suggests that CBD is considered a safe alternative, unlike tetrahydrocannabinol products, as it won’t leave you feeling “high.” However, taking too much can still cause side effects as the oil is a cannabis or marijuana plant derivative. 

Many healthcare professionals prescribe CBD oil in locations where medical marijuana is legal.

Aromatherapy

Aromatherapy is the art of using essential oils to promote health and well-being. Inhaling soothing & calming plants' essence can help to ease anxiety. They may help you to boost your mood & make you feel relaxed.

These aromatic substances can be inhaled, added into warm baths for their soothing & calming properties. You may also use a diffuser, place a few drops on your bracelet, or mix it with a carrier oil to put it on your neck & wrist.

Some essential oil used to relieve anxiety are:

  • bergamot
  • lavender
  • clary sage
  • grapefruit
  • ylang ylang

For getting relief from anxiety and stress, lavender oil may be beneficial. A 2012 study tested the effect of aromatherapy with lavender in 67 women aged 45-55 to overcome anxiety & insomnia. Results suggest that aromatherapy helps to ease anxiety & insomnia issues in the long term.

Exercise To Combat Anxiety

Exercise is one of the best ways to combat mental health issues & burn off anxious energy. Researchers have found evidence linking exercise with reduced feelings of anxiety linked with symptoms of depression.

Although anxiety isn’t the same as therapy, it can play a significant role in alleviating anxiety & its symptoms. Similar to other remedies, exercise isn’t a magic bullet. It is effective when paired with other treatments. 

2015 review of 12 randomized controlled trials found that exercise may be an effective treatment for anxiety. However, the reviewers caution that only research with higher quality can determine how effective it is in combating this mental health issue.

Herbal Supplements

Valerian root is a popular herbal supplement for anxiety. For instance, a 2002 study found that taking 50mg of valerian root thrice a day for up to 4 weeks had an impact on anxiety levels in individuals with GAD.

There is minimal evidence that perennial plant's herbal preparation can help to alleviate anxiety. However, these supplements aren’t monitored by the FDA, and they may have certain side effects. For treating mild symptoms of anxiety, herbal supplements may a suitable option.

Make sure you consult with your healthcare physician before taking any of the herbal supplements as they may interact with certain medications.

Get Enough Sleep

Insomnia often induces anxiety and it is also the most common symptom of anxiety. Make sleep a priority by following the below steps -

Eat a Heathy Diet

Low blood sugar levels, dehydration, or chemicals in processed foods may cause mood changes in some people. A high sugar diet may also affect the mood of a person. If your anxiety deteriorates after eating, you need to keep a check on your eating habit. Stay hydrated, eliminate processed foods and eat a healthy diet rich in complex carbohydrates like fruits and vegetables. Lean proteins are also suitable for you!

Practice Deep Breathing

The shallow breathing that’s common with anxiety can lead to a fast heart rate, dizziness or lightheadedness, and even panic attacks. To combat this problem, you should try deep-breathing exercises— the deliberate process of taking slow breaths for an extended period in order to reduce your level of stress hormones like cortisol which causes anxiety symptoms. In addition, you could follow some morning yoga routines for a healthy lifestyle as they help teach you techniques to control your breath.

Takeaway

Some people opt for natural remedies when they are looking for an alternative way of managing their anxiety. If you feel anxious, you may try these natural remedies to alleviate anxiety and calm yourself down.  However, this should be done in conjunction with professional help. Severe anxiety requires therapy or prescription medications; consult with a healthcare professional about your concerns.

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