Natural Remedies for Anxiety: A Complete Guide to Finding Reli...

Are you tired of feeling overwhelmed by anxiety? While anxiety medications can be life changing for many people, others seek natural alternatives, whether as a complement to their current treatment or as a first-line approach. If you’re interested in exploring gentle, holistic ways to manage anxiety, you’re not alone – and you’ve come to the right place. In this comprehensive guide, we’ll explore evidence-backed natural remedies for anxiety that can help you regain your sense of peace and wellbeing.

Note: While natural anxiety remedies can be incredibly effective, always consult with a professional healthcare provider about your symptoms. This guide is informational and not a substitute for professional medical advice.

How do natural remedies for anxiety work?

The power of a holistic approach to anxiety relief

Anxiety triggers your body’s stress response, releasing hormones like cortisol and adrenaline. When anxiety strikes, you can end up with symptoms like:

Racing thoughts and persistent worry
Rapid heartbeat or palpitations
Shallow, quick breathing
Muscle tension and physical discomfort
Sleep difficulties
Digestive issues
Restlessness and inability to relax
Difficulty concentrating

Natural anxiety treatments work by:

Calming your nervous system
Reducing stress hormone levels
Releasing muscle tension
Regulating breathing patterns
Promoting the relaxation response
Supporting overall mental wellbeing
Creating new, healthier stress response patterns

The most effective way to manage anxiety naturally often involves a combination of approaches. Think of natural anxiety remedies as tools in your toolkit – the more tools you have, the better equipped you’ll be to handle anxiety when it arises.

The best part? Many natural remedies for anxiety can be tried right at home, are safe when properly used, and may provide both immediate relief and long-term resilience against stress and anxiety.

Top natural remedies for anxiety relief

Let’s explore some of the most effective natural ways to relieve anxiety:

1. Breathwork

One of the most immediate and accessible natural remedies for anxiety is deep, intentional breathing.[1]

When anxiety hits, our breath often becomes shallow and quick, which can worsen symptoms. Deep breathing exercises activate your body’s relaxation response, naturally counteracting anxiety symptoms.

The beauty of breathwork as a natural remedy for anxiety is that it’s always available to you (anywhere you go, any challenge you encounter), is completely free, and can be done anywhere without anyone even noticing.

Try this simple anti-anxiety breathing technique:

Inhale slowly through your nose for 4 counts
Hold for 4 counts
Exhale slowly through your mouth for 4 counts
Repeat for 5-10 cycles

Other effective breathing practices for natural anxiety relief include:

Box breathing
4-7-8 breathing
Alternate nostril breathing
Diaphragmatic breathing

Looking for guided breathing exercises? The Tapping Solution App has several guided breathwork sessions that are short, simple, and easy to follow.

2. Meditation

Meditation is one of the most studied natural treatments for anxiety, with research showing it can be as effective as common anti-anxiety medications.[2]

Different meditation styles that can help with anxiety include:

Mindfulness meditation
Loving-kindness meditation
Body scan meditation
Walking meditation
Guided visualization
Mantra meditation
Tapping meditation (more on this later!)

For beginners, guided meditations can be particularly helpful. Start with just a few minutes daily and gradually increase duration as you become more comfortable with the practice.

3. EFT Tapping

Emotional Freedom Techniques (EFT) Tapping is a powerful mind-body approach that combines elements of ancient Chinese acupressure with modern psychology. Tapping is a natural anxiety treatment that involves gently tapping on specific points on your body while acknowledging your feelings.

Research shows that Tapping can significantly reduce anxiety levels, often providing relief in just minutes.

One study found that participants experienced an average 41% reduction in anxiety after just one 9-minute Tapping session.

You can learn the basics of EFT Tapping for anxiety here, and follow along to a short guided Tapping meditation for anxiety here.

4. Exercise and Movement

Physical activity is another of the most researched natural anti-anxiety treatments.[3] Many people find the act of moving their bodies to be incredibly helpful in releasing anxiety thoughts and finding relief from physical symptoms.

Exercise:

Releases endorphins (natural mood boosters)
Reduces muscle tension
Improves sleep quality
Increases stress resilience
Provides a healthy outlet for nervous energy

Even gentle movement like walking, yoga, or stretching can help calm an anxious mind. The key is finding physical activities you enjoy and can consistently practice.

5. Herbal Remedies

Several herbs have been traditionally used as natural anxiety remedies, and many have now been shown to have scientific backing for their anti-anxiety properties.[4]

Here are a few that are worth trying when you’re feeling anxious (as teas, essential oils, or in high-quality supplements):

Chamomile tea
Lavender
Passionflower
Lemon balm
Ashwagandha
Valerian root

Note: Always be aware of potential interactions and consult with a healthcare provider before using any herbal supplements.

6. Lifestyle Changes

Sometimes the most effective natural remedies for anxiety involve adjusting daily habits.

Here are some of the top things you can do for at home anxiety relief:

Establish a consistent sleep schedule
Reduce caffeine and alcohol intake
Stay hydrated
Eat a balanced diet rich in whole foods
Limit screen time, especially before bed
Create regular relaxation routines
Spend time in nature
Practice good sleep hygiene

These daily habits will help your body learn to get out of fight-or-flight mode and allow your mind and body to stay more balanced and at ease through life’s ups and downs.

7. Mindful Movement Practices

Gentle mind-body practices can be particularly effective natural anxiety remedies.

Try these forms of mindful movement:

Yoga
Tai Chi
Qigong
Gentle stretching
Walking meditation

These practices combine the benefits of movement with mindfulness, making them doubly effective for anxiety relief.

Look up local studios, gyms, or community centers for classes if you want guided support.

8. Aromatherapy

Aromatherapy using high-quality essential oils can provide natural anxiety relief.[5]

Here are some of the top natural anti-anxiety essential oils to try:

Lavender
Bergamot
Ylang ylang
Frankincense
Rose
Chamomile

Use in a diffuser, add to bath water, or dilute properly for topical application.

Additional natural ways to support anxiety relief

Join a support group
Practice journaling
Try art therapy
Spend time with pets
Connect with nature
Engage in meaningful hobbies
Foster supportive relationships
Create healthy boundaries

Creating your natural anxiety relief plan

Everyone’s journey with anxiety is unique. What works best for one person may not work as well for another. This is why having multiple natural remedies for anxiety at your disposal is so valuable, and why creating a plan unique to you is important!

Here’s how to create your personalized plan:

Start small and simple: Choose 1-2 natural remedies to try first. Don’t overdo it, and take it one step at a time.
Be consistent and patient: Give techniques time to work. You might not see benefits right away, but stick with it and look out for subtle changes over time.
Track your results: Be on the lookout for changes in how you feel when trying new anxiety natural treatments. Notice what helps most and what doesn’t work for you. You can keep a journal or jot down notes on a calendar to help you keep track of your symptoms over time.
Adjust as needed: Add or modify remedies based on your experience and how you are feeling.
Build a routine: Incorporating effective practices into your daily life often is all about habit and routine. The more you do it regularly, the more it will become second nature to incorporate these natural ways to relieve anxiety into each day so you can feel your best.
Practice prevention: Use natural remedies regularly, not just during high anxiety moments. This is about training your brain and body to regulate and reset as often as possible, so it becomes even easier to find your calm on a regular basis.
Seek support: Consider working with holistic health practitioners to incorporate these natural remedies for anxiety into your life. From naturopaths to yoga instructors to coaches, professional support can ensure you are using holistic remedies for anxiety safely and as effectively as possible for your unique brain and body.