Are you looking for natural ways to calm your anxious mind? Learn how to get rid of anxiety with these eleven natural remedies.
Did you know that anxiety disorders affect 18 percent of the population? In fact, anxiety disorders are the most common mental illness in the US.
If you’re someone who suffers from anxiety, it can be comforting to know that you’re not alone in your plight. However, this may not necessarily do anything to relieve your symptoms.
Getting rid of anxiety is a lifelong journey, and many people find relief through medications prescribed by their doctors.
However, if you’re looking to avoid prescription meds for whatever reason, you’re probably wondering how to get rid of anxiety on your own.
Don’t worry, there are plenty of natural remedies that can help relieve your anxiety.
Check out this guide to learn how to relieve anxiety the natural way.
- CBD Oil
Contrary to popular belief, CBD oil is not the same thing as THC. Without delving too deep into the complicated science, the important thing to know is that THC has psychoactive properties (aka, it gets you high), whereas CBD does not.
However, CBD still comes with many of the same medical benefits that THC does.
There’s a lot of promising research out there that points to the effectiveness of CBD for anxiety. For example, one 2010 study found that CBD oil helped reduce symptoms of social anxiety in people with social anxiety disorders.
An analysis in 2015 of a wide array of previous studies on CBD concluded that CBD oil is a promising treatment for those suffering from social anxiety disorder, generalized anxiety disorder, OCD, panic disorder, and PTSD.
The great thing about CBD is that there are multiple ways to use it in order to reap its benefits. You can suck on CBD lozenges, use CBD droppers on your tongue, moisturize with CBD lotions, or even vape CBD.
Check out this guide to learn about the best CBD vape oil.
- Sweat it Out
That’s right, plain old-fashioned exercise is one of the best ways to relieve anxiety symptoms naturally.
A 2015 review of 12 randomized controlled trials found that exercise may be an effective treatment for anxiety.
So, lace up your sneakers and get your sweat on.
In terms of types of exercises to do, it’s really up to you. It’s best to choose something that you enjoy and that will get you sweating and your blood pumping.
In general, you should aim to get 150 minutes of moderate exercise per week, or 75 minutes of intense exercise per week.
A lot of people think of meditation as a “woo woo” practice, but the truth is, there’s an overwhelming amount of scientific evidence that proves the benefits of meditation, both for anxiety and other ailments.
A 2010 meta-analytic review concluded that meditation can be highly effective for people with anxiety and mood disorders.
Meditation is more popular than ever, which means that starting your journey can feel overwhelming. In the beginning, just aim to do about 5 to 10 minutes of meditation per day, and then build from there as you see necessary.
There are plenty of apps, books, and Youtube materials for beginner meditators, making it easy to learn the basics of meditation.
- Drink Tea
Sometimes, sipping on a soothing tea may be all you need to relieve your anxiety symptoms.
However, you want to make sure you drink the right teas. Green tea is great, as it contains L-theanine. This is an amino acid that’s shown to lower blood pressure and heart rate and reduce anxiety.
Other effective teas for anxiety include:
- Lemon Balm
- Valerian Root
In addition to tea, hops can also help reduce symptoms of anxiety. That’s right- the hops in your beer.
However, we don’t suggest chugging a beer to get in your daily dose of hops for anxiety relief. Instead, it’s best to purchase some dried hop buds and make them into a tea.
- Ditch Cigarettes, Caffeine, and Alcohol
We all know that cigarettes, caffeine, and alcohol aren’t good for our bodies. But, did you know that these substances can also cause spikes in anxiety levels?
For starters, alcohol is a natural sedative. So, while it may initially quell your nerves and anxiety symptoms, once the buzz wears off, those symptoms typically come back with a vengeance.
Also, if you rely on alcohol to ease your anxiety, you may end up developing a drinking problem.
Just like drinking, taking a quick drag of a cigarette when you’re feeling anxious may leave you feeling worse once that buzz wears off. In fact, research shows that the earlier in life you start smoking, the more likely you are to develop an anxiety disorder.
Research also shows that nicotine and other chemicals can actually alter the pathways in your brain that are linked to anxiety.
Also, if you suffer from chronic anxiety, you’re definitely going to want to ditch the caffeine. This is because caffeine can actually worsen anxiety symptoms. And, if you suffer from a panic disorder, it may even induce panic attacks.
For natural ways to boost your energy, try exercise, getting more sleep, and avoiding sugar.
- Just Breathe
Has anyone ever told you to “just breath” during a moment of stress or panic?
Well, while this advice might have seemed annoying at the time, whoever told you this was actually onto something.
This is because deep breathing is a great way to reduce symptoms of anxiety. For deep breathing, you should inhale completely through your nose and then exhale completely through your mouth.
Do this slowly and methodically, counting as you breathe out and in. Do this for a couple of minutes, and you’ll notice your anxiety levels significantly drop.
Finding ways to express your feelings about anxiety can help make it more manageable.
While there are many creative outlets for expressing your anxiety, writing is one of the best ones. In fact, a study in 2016 found that creative writing may help reduce symptoms of anxiety in children and teens.
If you don’t know what to write about, don’t worry. There are many journals out there that come with prompts that are specifically directed at anxiety sufferers.
Many people find that starting or ending their day with journaling helps to keep their anxiety under control.
- Spend Time With Animals
If you’ve been looking for an excuse to get a pet, here it is–spending time with animals can actually help reduce symptoms of anxiety!
While many people prefer cats and dogs, this may not be an option for you depending on your allergies, living situation, and free time. But, not to worry, even caring for small creatures can have major benefits for anxiety sufferers.
In fact, a 2015 study found that caring for crickets helps improve psychological health in older people.
Just make sure that if you choose to get a larger pet, you’re ready for all the responsibilities it comes with and not just the love and cuddles.
Sometimes, all you need to do is take a moment to, quite literally, stop and smell the roses.
That’s right, smelling the soothing oils of plants can help reduce anxiety and stress. So, invest in an aromatherapy machine and let the sniffing and destressing begin.
While there are all kinds of scents out there to choose from, some of the best ones for anxiety include:
- Ylang Ylang
- Lemon Balm
- Holy Basil
- Clary Sage
If you want, you can even mix your own concoction of essential oils until you find the perfect blend to relieve your anxiety. Also, for maximum effectiveness, make sure you’re using 100 percent organic essential oils.
- Grab a Snack
If you notice a sudden spike in your anxiety levels, it may have something to do with being hungry.
In fact, it’s almost a universal occurrence that when people are hungry, they become more anxious and irritable (aka, hangry).
This is partly due to the fact that when you have an anxiety attack, your blood sugar levels drop. So, to keep your anxiety levels under control, always have some healthy snacks at hand.
Also, speaking of food, your overall diet can also affect your anxiety levels. In general, you should focus on eating a diet that’s filled with whole foods and plenty of fruits and vegetables.
Also, remember to stay hydrated throughout the day and to incorporate plenty of omega-3s in your diet. If you’re a vegetarian, there’s a chance that you’re not getting enough omega-3s and you should, therefore, take supplements.
- Step Into the Great Outdoors
Spending time in nature can do wonders for your anxiety levels.
In fact, the Japanese have something called a forest bath (known to us as a walk in the woods). Forest bathers make it a point to spend 20 minutes per day in nature, soaking in the woodsy smells and the gentle sounds of the river flowing and birds chirping.
And, this 20-minute “bath” really pays off. One study found that forest bathers have lower stress hormone levels compared to those who go for a walk in an urban environment.
How to Get Rid of Anxiety: Are You Ready to Relieve Your Anxiety the Natural Way?
As you can see, there are a lot of options out there for natural anxiety relief.
And now that you know how to get rid of anxiety, it’s time to pick a couple or more of these tips and incorporate them into your everyday life.
And, be sure to check out our blog for more tips and tricks to improve your mental health.