By Dr. Peter Klapper Ph.D.
Anxiety can feel overwhelming, but there are many natural ways to ease symptoms without relying solely on medication. From lifestyle changes to holistic therapies, here are six proven methods to help manage anxiety symptoms and promote a sense of calm.
1. Practice Meditation and Mindfulness
Meditation for anxiety is a powerful way to calm the mind and reduce stress. Mindfulness meditation, where you focus on the present moment, can help control racing thoughts and reduce anxiety panic attack symptoms. If anxiety and depression are impacting your daily life, incorporating meditation for stress and anxiety can make a significant difference. Guided meditation apps or even a few minutes of deep breathing daily can ease symptoms of anxiety and depression.
2. Exercise Regularly
Physical activity is one of the best natural remedies for anxiety. Exercise helps lower cortisol levels, releases endorphins, and improves overall mood, which can be beneficial for people with health anxiety, social anxiety, and high functioning anxiety. Whether it’s a brisk walk, yoga, or dancing, moving your body can alleviate symptoms of anxiety and depression, reduce performance anxiety, and improve sleep anxiety. Find a routine that you enjoy and aim for at least 30 minutes of movement daily.
3. Try Herbal Remedies and Supplements
Certain herbal remedies are known to support anxiety treatment naturally. Herbs like lavender, chamomile, and passionflower can help reduce high anxiety and even extreme anxiety symptoms. Omega-3 supplements, magnesium, and B-vitamins also support mental health and reduce signs of anxiety. However, before trying any new supplement, it’s wise to consult a healthcare professional to ensure it’s appropriate for you.
4. Prioritize Quality Sleep
Sleep and anxiety are closely connected. Sleep anxiety, where worries keep you awake at night, is common in those with anxiety syndrome and social anxiety disorder. Creating a bedtime routine, practicing deep breathing exercises, and limiting screen time before bed can all support better rest. If sleep issues persist, natural remedies like Sleep Well may help. Good sleep hygiene can also help prevent severe anxiety symptoms from worsening over time.
5. Use Breathing Exercises During Anxiety Attacks
Breathing exercises are one of the best immediate treatments for anxiety attacks and can be especially helpful for managing panic attack and anxiety attack symptoms. When you feel anxiety creeping in, try techniques like box breathing (inhaling for four counts, holding for four, exhaling for four, and holding again for four) to slow your heart rate and reduce anxiety. Practicing these techniques regularly can also help during times of severe anxiety or extreme anxiety symptoms.
6. Consider Natural Therapies Like Acupuncture and Aromatherapy
Alternative therapies such as acupuncture and aromatherapy can provide relief from anxiety symptoms. Aromatherapy, for example, involves using essential oils like lavender or bergamot, which can help reduce social anxiety symptoms, separation anxiety, and even health anxiety. Acupuncture may also support people dealing with high functioning anxiety and postpartum anxiety by releasing endorphins and balancing the body’s energy flow.
When to Seek Additional Support
While these natural treatments can be incredibly effective, severe anxiety disorder or ongoing symptoms may benefit from additional support. If you're feeling overwhelmed, reaching out to an anxiety therapist near you or exploring social anxiety therapy could be helpful. In some cases, combining natural methods with professional treatment, such as cognitive-behavioral therapy (CBT), can provide the best results.
Living with anxiety can be challenging, but incorporating natural treatments into your routine can make a positive impact. These methods not only help manage symptoms but also promote a healthier, more balanced lifestyle.
