We’ve all felt it — that racing heart, restless mind, and heavy chest. But what if there’s a way to ease anxiety without medication? Sure, if you’re having an anxiety disorder that requires medication, then taking a pill is an absolute must! However, if you’ve been experiencing mild or moderate anxiety, you might want to learn more about how to manage anxiety naturally before trying medication. 

Without further ado, let’s explore natural remedies for anxiety and lifestyle changes that actually work. 

Mindfulness for Anxiety Techniques

Yes, we know that sometimes you desperately need a reset button when all those anxiety symptoms become too overwhelming. And we’d also understand if you roll your eyes when you hear that ‘mindfulness’ word. Honestly, it seems like everyone from your best friend to your favorite podcast host is preaching about it.

However, when we say ‘mindfulness practices,’ we mean exercises that allow you to focus on the present moment, ground yourself, and deal with those panic attacks quickly. Commonly, mindfulness for anxiety includes the following techniques: 

Calming meditation

Meditation involves various techniques, such as focusing on your breath, repeating a mantra, or practicing body scans, all aimed at anchoring you to the present moment.

In very simple words, meditation is when you sit down and focus your mind on the present moment without reliving memories in your head or worrying about what can possibly go wrong in the future. And we all love doing that, right? 😏

When you’re anxious, your heart races, and your mind spirals. But meditation can gradually activate the parasympathetic nervous system, sending a signal to your body that it's safe to relax when you focus your mind on a short mantra.

If you’re a newbie, we advise you to start with a guided meditation app like Zen, Insight Timer, or Headspace. These apps walk you through the process and make the whole process feel less intimidating. 

Mindful Breathing Techniques

Deep breathing, such as diaphragmatic breathing, helps calm your body and lower your stress hormone levels. If you decide to try this method, here is a piece of advice for you: focus on expanding your abdomen as you inhale, rather than raising your chest, in order to fully engage the diaphragm.

Not only does deep breathing increase the oxygen flow to the brain, but it also helps your nervous system shift from a sympathetic (stress) state to a parasympathetic (calm) state. 

For instance, to reduce anxiety symptoms next time and fight that shallow breathing, try one of the most popular mindful breathing exercises which is a "4-7-8" method: you inhale for 4 seconds, hold for 7, and exhale for 8. 

Progressive Muscle Relaxation (PMR)

Not only does PMR help you relieve anxiety, but it also alleviates anxiety-related physical symptoms like chest pain and chronic muscle tension. 

The core idea of PMR is that you’re paying attention to physical sensations in your body while tensing and relaxing different muscle groups. For instance, you can start by squeezing your toe muscles for 5 seconds and releasing them. Then, you can squeeze and release other muscle groups — move to calves and thighs and work your way up your body. 

Online Positive Affect Journaling

Though, definitely, more research is required regarding this approach, PAJ can help you stay mindful and redirect your energy toward appreciating the positive aspects of your life. When you put those positive emotions on paper everyday, it can help shift cognitive patterns and improve your mood.

You can try PAJ by using apps, websites, or other online tools to record moments of happiness, gratitude, or anything that makes you feel good on a daily basis.

Plus, if you’re a newbie, many PAJ platforms provide prompts or templates to guide users through the process.

Physical Activity as a Natural Anxiety Relief

When you exercise (stretching and walking count as well ☺️), your body releases those feel-good hormones called ‘endorphins’ that naturally lift your mood and decrease that annoying feeling of constant tension in your muscles. Additionally, physical activity increases the flow of oxygen to your brain and supports brain health. 

But it’s not about intensity. You don’t need to run a marathon or hit a gym 7 days a week (sounds crazy, right?). Low-impact and easy-on-the-body activity is as effective for your well being as something intensive like running. Plus, you’re less likely to get injured.

So, here are a few activity-related ideas that can help you reduce anxiety symptoms:

Walking

Ever heard of ‘mental health walks’? It's exactly what it sounds like — taking a stroll for the sake of your mind, hence your mental health. Walking gives you a quick boost of energy and helps you reduce anxiety symptoms and all that built-up stress. 

Want a pro tip? Combine walking with nature. Whether it’s a leisurely walk through the park or a brisk pace on a nature trail, these walks give you the space to reflect and reset. 

Yoga

Yoga combines gentle movement and intentional deep breathing exercises. The whole idea is that you release built-up tension in your muscles with short controlled movements and signal your body to relax with controlled breathing. 

Yoga helps you relieve anxiety symptoms by calming the nervous system, reducing cortisol levels, and promoting physical and mental well-being.

Swimming 

Swimming is a low-impact full-body workout that has a calming effect and improves sleep quality. And we all know that a good night's sleep helps with stress management. 

Similar to yoga, the rhythmic movements and focus on breathing while swimming help calm the nervous system and clear the mind. 

Cycling

Why did cycling make it onto our list of activities that help with anxiety? Well, think about it: cycling is more than just a great workout. The rhythm of pedaling helps you calm down, while the change of scenery (if you’re pedaling in nature and not in the gym) distracts you from those anxious thoughts. Plus, it’s fun and accessible. 

Dancing

We all know that dancing is an incredible mood booster. First, dancing helps you shift your focus away from those anxious thoughts. Second, your serotonin (the hormone of happiness) levels go higher, while cortisol (stress hormone) levels drop. 

Diet and Nutrition for Mental Health

Food is one of the most accessible anxiety natural remedies as it supports the entire well-being of the body. Sure, it won’t cure anxiety itself but it would definitely make those anxiety symptoms less overwhelming in the long run. 

Here are a few food items that you can make a part of your daily meals:

• Fatty fish. A healthy diet that alleviates symptoms of anxiety includes foods rich in omega-3 fatty acids, like fatty fish (salmon, sardines, mackerel). These fats reduce inflammation in the body and support healthy neurotransmitter function. Plus, they’re a great source of vitamin D, which plays a vital role in mood regulation, hence anxiety management.
• Nuts and seeds. In case you’re a vegetarian who needs those yummy fatty acids, opt for walnuts, flaxseeds, and chia seeds. Plus, these little powerhouses also contain an amino acid called tryptophan, which helps your body produce serotonin — a happiness hormone.
• Whole grains. Foods like oats, quinoa, and brown rice help you prevent energy crashes. The slow digestion of whole grains helps stabilize blood sugar levels, preventing irritability and mood swings.
• Leafy greens. Vegetables like spinach and kale are packed with magnesium, a mineral that helps relax muscles, improve brain function, and calm the nervous system.
• Fermented food. Probiotics in foods like yogurt can improve gut health, which is closely linked to better mental health. 

Plus, you can reduce symptoms of anxiety with herbal remedies that are known to help with relaxation.  Many herbal supplements and herbal teas have calming properties. For instance, valerian root can promote relaxation and improve sleep quality, while long term chamomile therapy helps manage stress, which, as we know, only adds to the mental distress, hence, anxiety. 

Meanwhile, here are the foods to avoid if you want to reduce anxiety:

• Caffeinated drinks. Sure, coffee and energy drinks give you a quick boost of energy, but they also increase your heart rate and cortisol levels. In the end, you get elevated anxiety symptoms, especially when combined with cigarette smoking.
• Sugar. Too much sugar causes blood sugar spikes and crashes. As a result, with irritability and mood swings, your anxiety worsens.
• Alcohol. You might mistakenly think that alcohol helps you relax. Well… it doesn’t. It gives you a temporary calming effect, but once it wears off, those familiar symptoms of anxiety start creeping back in.

Adding physical activities and proper nutrition helps you reduce stress and anxiety in the long run. But it doesn’t stop there! Now let’s find out how to build a strong support network without feeling ashamed or like a burden to your loved ones.

Building a Support Network

Treating anxiety disorders is an effective but long process that might sometimes feel with no clear endpoint. That’s why having someone listen without judgment can help you feel understood and validated. Plus, you can educate them on how they can help you when you’re having a panic attack or feeling overwhelmed. Once you build awareness about anxiety disorders in your support system, people around you will be better equipped to offer the help and understanding you need. 

But don’t just stop there — consider joining a support group to reduce feelings of isolation and loneliness. You’ll meet people who face similar challenges aka anxiety disorders and who can give a new perspective on how to manage anxiety symptoms. 

By the way, if you're dealing with social anxiety, you might consider joining online support groups where you can participate with your camera off and gradually increase your exposure to social interactions at your own pace.

Reducing Anxiety Through Hobbies

Hobbies are a fantastic way to disconnect from daily stressors and focus on something that brings you joy and relaxation. Creative outlets like art and music and spending time in nature can help you soothe the nervous system, and, therefore, reduce anxiety levels. 

One study, a preliminary randomized controlled trial, investigated the effectiveness of relaxation techniques, including progressive muscle relaxation (PMR) combined with nature sounds (NS), on anxiety levels. The findings showed that those who practiced PMR and listened to nature sounds had significantly reduced anxiety compared to the control group. This means that to get even better results, you can combine natural anxiety remedies with your hobbies. 

Here are a few powerful ‘natural remedies + hobbies’ combinations:

• Add a few drops of essential oils, like lavender, while meditating or doing breathing exercises to deepen relaxation;
• Sip on calming herbal teas like chamomile while engaging in journaling or painting;
• After a relaxing hobby session, treat yourself to a warm bath infused with Epsom salts or essential oils;
• Take your hobby outdoors! Simply immerse yourself in nature while painting or taking photos. 

When Natural Methods Aren’t Enough

So, you’ve tried everything. You’ve embraced herbal supplements, practiced mindfulness for anxiety, and even followed every anxiety lifestyle tip you could find. But despite your best efforts, you're still feeling anxious, and the symptoms just won’t go away. 

Well, sometimes essential oils and natural remedies just aren’t enough, which is totally okay. A mental health professional will help you understand what’s going on and create a well-rounded treatment plan. This can be especially beneficial if you’re struggling with clinical anxiety and ongoing depression symptoms that might require medication.

Plus, a healthcare professional may recommend talk therapy, such as cognitive behavioral therapy, which is known for its high efficacy in treating anxiety.

By the way, this doesn't mean you have to give up your natural remedies. You can try everything you’ve learnt from this article and combine those lifestyle changes with therapy. In this case, you get the best of both worlds — natural anxiety remedy and professional support. 

Final Thoughts

Managing anxiety disorders is not a one-size-fits-all approach. Natural supplements, mindfulness practices, and regular physical activity can complement more structured treatments, like cognitive behavioral therapy. However, it takes a bit of trial and error to find what works for you best. 

So, don't be afraid to experiment with different approaches to manage anxiety naturally. Your journey is unique, and with patience, you can find the right mix of strategies to help you thrive.

References

Korkut, S., Ülker, T., Çidem, A., & Şahin, S. (2021). The effect of progressive muscle relaxation and nature sounds on blood pressure measurement skills, anxiety levels, and vital signs in nursing students. Perspectives in Psychiatric Care. doi:10.1111/ppc.12749 

Newman, M. G., Zainal, N. H., & Hoyer, J. (2020). Cognitive‐Behavioral Therapy (CBT) for Generalized Anxiety Disorder (GAD). Generalized Anxiety Disorder and Worrying, 203–230. doi:10.1002/9781119189909.ch10 

Richelle, J., & Alea, N. (2023). Stay Positive: The Effects of Positive Affect Journaling on Emotion When Remembering COVID-19. Journal of Creativity in Mental Health, 19(4), 529–541. https://doi.org/10.1080/15401383.2023.2281547

Singh, B., Olds, T., Curtis, R., & et al. (2023). Effectiveness of physical activity interventions for improving depression, anxiety, and distress: An overview of systematic reviews. British Journal of Sports Medicine, 57(12), 1203-1209.

Zhang, W., Yan, Y., Wu, Y., Yang, H., Zhu, P., Yan, F., Zhao, R., Tian, P., Wang, T., Fan, Q., & Su, Z. (2022). Medicinal herbs for the treatment of anxiety: A systematic review and network meta-analysis. Pharmacological Research, 179, 106204. https://doi.org/10.1016/j.phrs.2022.106204