Top 5 Natural Remedies for Anxiety

We all know that anxiety is one of the biggest mental health problems of our times.

Whether you suffer from a full-blown anxiety disorder or just have those all too familiar feelings of racing heart, dry mouth and sweating, anxiety can seriously impact on our lives.

For many people, an anti-depressant medication or an anti-anxiety drug may be suggested together with some form of talking therapy.

However, there are plenty of self-help methods that have been scientifically proven to help ease the symptoms of anxiety.

From taking exercise regularly, (which does take a bit of effort) to simply pouring yourself a nice cup of herbal tea, have a look at our top natural remedies for anxiety:-

I would love to try some natural remedies for anxiety.

Well, keep reading Moose. There is nothing to stop you.

Yes, but my anxiety keeps me from doing the things that will reduce my anxiety.

#1 Natural Remedies for Anxiety: Exercise

I hate to put exercise right up here at number 1 because there is no getting away from it. Firstly numerous studies have shown that exercise lowers both anxiety levels and in turn, anxiety symptoms. In addition, exercise also helps with depression and relieves muscle tension.

However, within the clinical studies, it appears that there is not only one causal mechanism that explains why exercise reduces stress and anxiety, but it is probably a combination of both physical and psychological elements.

The success of regular exercise on reducing the harmful consequences of stress and anxiety are most clearly demonstrated in ‘subclinical’ cases. This means anxiety that has not yet escalated to a diagnosable anxiety disorder.

Another analysis that reviewed studies looking at the effects of physical activity on emotional states showed that the positive effects of exercise are proven in healthy patients and those with emotional disorders in both genders and all ages.

Exercise, you say? I thought that you said ‘extra fries’.

Come on then Doc, tell us what type of exercises that we should be doing.

What type of exercise and for how long?

One research study has shown that the best exercise for anxiety is rhythmic, aerobic exercise that involves large groups of muscles, ideal for health and fitness of body and mind.

Some examples of this type of exercise include jogging, cycling, swimming and walking at low to moderate intensity.

Furthermore, you don’t need to be down the swimming pool or gym twenty-four hours a day to benefit. Clinical studies have shown that just 15 to 30 minutes a day three times a week is all that it takes.

You probably spend more time worrying than that per day! If you start gentle exercise, don’t expect immediate results. The chosen activity should last at least ten weeks to fully benefit and see those anxiety symptoms really decrease.

So, what are you waiting for? Choose an aerobic exercise that you enjoy and get busy!

Did you know that exercising for only 10 minutes a day raises your risk of posting inspirational quotes by 60%.

I went jogging today and ‘I may not be there yet, but I’m closer than I was yesterday’.

Point Proven!

#2 Natural Remedies for Anxiety: Mindfulness

Mindfulness has been shown in many clinical studies to be a very useful treatment intervention for anxiety, including those with known anxiety disorders.

The main principle of mindfulness is to teach people to focus all the thoughts and attention on the present moment during everyday life.

Firstly, this helps people who ruminate about the past or stress about the future to stay present and enjoy, or be engaged in the moment.

Mindfulness is a type of meditative technique, whereby you may typically focus your thoughts on your breath whilst letting other thoughts come and go and just accepting and observing them.

Secondly, by using this technique it helps people to learn that thoughts, especially anxious thoughts, are not the whole person, they are simply thoughts that can be changed and directed.

That’s it, I’m going to live in the moment from now on … unless that moment is unpleasant, then I am going to eat a donut.

I am mindful of what you said Moose, but I am accepting it without any judgement.

Show us the Evidence for Mindfulness, Doc.

A literature search was carried out that examined 39 studies and included a huge 1,140 participants who learnt mindfulness-based techniques for a whole host of medical conditions including anxiety, mood symptoms and depression.

In conclusion, this meta-analysis stated that mindfulness-based therapy (including mindfulness based cognitive-behavioral therapy)

“… is a promising intervention for treating anxiety and mood problems in clinical populations.”

#3 Natural Remedies for Anxiety: Herbal Teas

i) Chamomile Tea

Ditch those beverages high in caffeine, such as tea, coffee and coke, which only serve to kick start an already overloaded nervous system, if you suffer from anxiety.

Swap these jittery beverages for a calming cup of chamomile tea, proven to be a natural remedy for anxiety and insomnia.

Chamomile is a mild tranquilliser and natural sedative, furthermore, it is useful in the treatment of both chronic anxiety and generalized anxiety disorder (GAD)

Recent clinical trials suggest that chamomile tea has ‘modest’ anti-anxiety effects on patients with mild to moderate GAD.

So why not make yourself a nice cup of chamomile tea and watch those worries fade away.

One thing is for sure and that is chamomile tea is cheaper than therapy!

For added calming effects you can always try burning some chamomile essential oil.

ii) Green Tea

If you have tried chamomile tea, and find that it makes you too drowsy during the day, then green tea is another healthy, herbal option.

Unlike, chamomile tea, green tea does contain a small amount of caffeine, but not as much as a cup of coffee so you still get a little buzz but without feeling too hyper or jittery.

A Japanese study that examined the effects of green tea on psychological stress symptoms in 42,093 people concluded that:-

Green tea consumption was inversely associated with psychological distress even after adjustment for possible confounding factors.

The reason for the anit-anxiety effects of green tea is that it increases the amino acid gaba gamma-aminobutyric acid (GABA). GABA is a neurotransmitter that inhibits messages to the brain and, thus, has a calming effect.

The other active ingredient in green tea, L-theanine, helps to lower both the heart rate and blood pressure, very good for panic attacks.

Did you know that green tea is great for weight loss too?

Wow! Calm, focused and thin. Show me to the health food store.

#4 Natural Remedies for Anxiety: Essential Oils and Aromatherapy

The use of essential oils and aromatherapy, for the treatment of anxiety and stress, has long been recognised as having beneficial effects.

One medical study looked at patients who received an aromatherapy massage once a week for 6 weeks.

The participants’ level of anxiety and depression were assessed using the Hospital Anxiety and Depression Scale.

After the aromatherapy massage six out of eight patients showed marked improvements in their symptoms of both anxiety and depression.

There are loads of essential oils though Doc. How do you know which ones to choose.

Well, you need to be careful because some oils are stimulating and some are calming.

Some examples of essential oils that have been proven to be the best for Anxiety are:-

Bergamot essential oil: Like chamomile tea, bergamot oil increases gamma-aminobutyric acid levels.
Lavender: Research has shown that lavender is as good for treating anxiety as some prescription medications such as Prozac, Xenox and Valium.
Rose: One recent study found that patients using rose oil rated themselves as more calm, relaxed and less alert than those in a control group
Sweet Orange Oil: Initial studies have shown an ‘acute anxiolytic activity’ of sweet orange aroma, giving some scientific support to its use as a tranquillizer by aromatherapists.
Lemon and lemon balm are also good for calming effects.
Chamomile: We have already seen the calming effects of this anti-anxiety herb in chamomile tea, just as good to use as a massage oil or a diffuser.

Did you know that some big companies in Japan pump aromatherapy oils through the air conditioning to improve productivity?

That must be expensive, really decent essential oils are not cheap.

Well, obviously a happy, productive, focused workforce is cheaper than the oils.

#5 Natural Remedies for Anxiety: Natural Herbs and Supplements

There are many alternative therapies for anxiety disorders, such as herbal medicine, that are natural and in addition, have fewer side effects than the prescribed, traditional anti-anxiety medication.

A 2010 meta-analysis examined five complementary therapies and involved 2,619 participants over 21 separate studies.

This study concluded that herbal remedy for the treatment of anxiety can be very effective.

Furthermore, ‘strong evidence’ exists for extracts of passion flower, valerian root and kava root as effective natural treatments for anxiety.

St John Wort, however, had insufficient evidence to date according to this study. Although some medical studies have shown that St John Wort is useful in the treatment of depression, and many patients swear by this natural herb, scientific evidence is sketchy.

Remember, always buy herbal remedies from a reputable health store and check the labels for other ingredients or additives. Some herbal remedies, such as Saint John Wort, interact with other medicines so discuss with your family physician first.

Questions and Answers

I have suffered from anxiety, as part of my obsessive-compulsive disorder for many years now. I am interested in natural treatment combined with some scientific research. Any ideas?

I would recommend the Amen Clinics. This clinic is run by top US psychiatrist, Dr Amen and combines state of the art scanning techniques with natural treatment for anxiety disorders.

A SPECT scan (single-photon emission computerized tomography) is a nuclear imaging test that shows the blood flow to different areas of the brain. In addition, the scan shows the areas of the brain that are overactive or underactive.

Together with a very detailed history, the scan results are combined to find the most natural treatment possible for anxiety disorders.

I have used Saint John Wort for many years for my depression and anxiety and it seems to work well. However, medical research does not support this fact. Do you think it is the ‘placebo effect’?

The main active ingredients in Saint John’s Wort are hypericin and hyperforin. These two ingredients, particularly hyperforin, are thought to improve mood.

There is scientific evidence that shows that Saint John Wort is more effective than placebo for short-term of mild to moderate depression.

However, this anxiety remedy does interact with other drugs and has side effects. In conclusion, more testing of dosage and side effects in sound clinical trials is necessary.

Don’t forget laughter really is the best medicine and studies have proven this. Take some laughter therapy!

What other measures can you take to help treat anxiety naturally?

As well as trying alternative medicine, there are all sorts of dietary and lifestyle changes that you can make to help reduce anxiety.

As mentioned earlier, avoid stimulants such as caffeine and nicotine and cut back on the alcohol which increases anxiety.

There are many foods that help with anxiety, particularly those rich in omega fatty acid such as salmon, fish, seeds, leafy vegetables and nuts.

Cut down on processed foods and those high in refined carbohydrates and sugar.

Lastly, try and get a good night sleep. Although this is often difficult when suffering from all type of anxiety, develop a regular routine and take time to calm down before hitting the sack.

Dear whoever is reading this. I hope you find lots of things that make you smile today.

Recent Anxiety Posts

Full Index of ALL our Anxiety Posts
The Anxiety Diet: Top Foods to Eat to STOP Anxiety
How to Reduce Anxiety: TOP 4 Foods and Drinks to Avoid
Post-Traumatic Stress Disorder (PTSD) Everything that you need to know about post-traumatic stress disorder. SO much more to this disorder than most people would think.
Anxiety Attack: It can be very distressing to suffer from a true panic attack. Find out all the classic symptoms, causes and treatment here with Moose and Doc.
Social Anxiety Disorder: Does speaking to people or attending the office party fill you with dread and panic? Are you just shy or is it something more?
Probiotics for Anxiety: Is a healthy gut key to a healthy mind? All the very latest research

References

Salmon P (2001) Effects of physical exercise on anxiety, depression, and sensitivity to stress: a unifying theory. Clin Psychol Rev. 2001 Feb;21(1):33-61 (Retrieved December 19^th 2016) https://www.ncbi.nlm.nih.gov/pubmed/11148895
Hofmann SG, Sawyer AT, Witt AA, Oh D. (2010) The Effect of Mindfulness-Based Therapy on Anxiety and Depression: A Meta-Analytic Review (Retrieved December 19^th 2016) J Consult Clin Psychol. 2010 Apr; 78(2): 169–183. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2848393/

Full Reference List for Natural remedies for anxiety

Popular