13 Natural Remedies That Can Help Ease Anxiety

Whether it’s due to a job interview, presentation, public performance, or big life decision, anxiety can seem like an inescapable part of life. If you resonate with any of this, then you may be looking for a natural remedy for anxiety.

Here’s the thing: Sorting out the pseudoscience from what really works isn’t always easy and can be time-consuming. That’s why we looked through the systematic reviews and controlled trial data on a long list of potential “natural” treatments for anxiety to tell you what might work. 

Below, we’ll share the best herbal remedies for anxiety, along with lifestyle changes and habits that can help. We’ll also suggest a few proven alternatives to the natural route you might want to look into if your anxiety is chronic or due to an anxiety disorder.

Anxiety can be a reaction to stress. When under stress, your body releases stress hormones, like cortisol, that then activate a fight-or-flight response. This can be helpful in a lot of situations. In dangerous situations, for example, it can help you survive by making you more aware of your surroundings and giving you a surge of energy.

When you’re feeling anxious, you may also:

• Be scared or worried

• Feel tense

• Have a faster heartbeat and rapid breathing

• Sweat more than usual

• Have a hard time focusing

• Get butterflies or an upset stomach

These are all normal physical reactions to anxiety, and everyone’s body reacts differently. But if anxiety levels are always high, you might have chronic anxiety. 

Long-term stress and anxiety may also indicate an anxiety disorder, like:

• Generalized anxiety disorder (GAD)

• Social anxiety

• Phobias

• Panic disorder

• Obsessive-compulsive disorder (OCD)

Experts from places like the FDA (U.S. Food and Drug Administration) and NIH (National Institutes of Health) generally agree that therapy, medication, and lifestyle changes are the best way to treat anxiety.

Still, you may want to know how to treat anxiety naturally as part of a comprehensive plan.

While anxiety disorders can’t be cured by natural mood stabilizers or a journaling habit, some natural anxiety remedies may be able to at least help manage some of the symptoms.

We’ll break down the most promising treatments below — first, we’ll walk through herbal options, and then we’ll explore healthy lifestyle habits associated with easing anxiety.

Herbal Anxiety Treatments 

Several herbs and natural supplements may have calming and sleep-promoting properties that make them ideal for natural anxiety relief. Five of the most promising herbal remedies include:

1. Valerian root. Valerian is a flowering plant native to Europe and Asia, and its root is a common herbal supplement ingredient used for sleep issues and anxiety. Although research on valerian root and anxiety is mixed, a review of 60 studies found that some studies supported the claim that it can promote relaxation and sleep — something difficult for people with anxiety, insomnia, or, in particular, sleep anxiety. However, other studies failed to support this claim, and when all the studies were combined together, a significant benefit over placebo was not found.

2. Chamomile. Chamomile is an herb extracted from the Asteraceae plant family of daisy-like plants. As an herbal tea, chamomile tea promotes calmness, relaxation, drowsiness, and deep, refreshing sleep. In a randomized clinical trial, researchers treated people with generalized anxiety disorder (GAD) using chamomile. They found that it contributed to a reduction in the severity of their anxiety symptoms and a larger reduction in blood pressure.

3. Lavender oil and other essential oils. While the science on most essential oils and aromatherapy is mixed, there’s some evidence that lavender oil may help reduce the severity of generalized anxiety disorder, mixed anxiety-depressive disorder (MADD), and anxiety-related sleep issues. A standardized extract marketed under the brand name Silexan^® has demonstrated particularly strong results in clinical trials.That said, questions still remain about how (and how much) to use when it comes to essential oils for anxiety.

4. Passionflower. Passionflower, or Passiflora incarnata, is a type of climbing vine widely known for its white and purple tentacle-like petals. It might help with symptoms of anxiety and nervousness. 

5. Magnesium. Magnesium is a natural mineral that contributes to bodily functions like blood pressure and heart rate regulation. Some research suggests it might also be one of the better anxiety supplements. One scientific review found that supplementation of magnesium might help reduce the negative effects of anxiety on your nervous system. Eighteen studies were reviewed and nine found magnesium to be effective for anxiety, but the other nine did not. According to the same study, magnesium regulates cortisol. It can be found in many mood probiotics and mood-boosting supplements if you’re interested in trying it out.

Lifestyle Habits to Reduce Anxiety

Sometimes, making changes to your anxiety-inducing habits and the lifestyle that promotes stress can reduce the severity of your anxiety symptoms and improve your quality of life. Try the following approaches to limit feelings of anxiety and gain more control over your moods, thoughts, and emotions:

6. Healthful eating. Certain dietary habits might help improve anxiety symptoms and overall well-being. We get essential nutrients like B vitamins, omega-3 fatty acids, and antioxidants from food. Focus on consuming nutritious foods, like lean proteins, whole grain complex carbs, fruits, and vegetables.

7. Regular exercise. Research has found a link between physical activity and many health benefits, including a reduced risk of developing certain forms of anxiety. The CDC’s recommendation of 150-plus minutes of moderate-intensity exercise plus two or more strength-based workouts a week might sound daunting. But a simple brisk daily walk around your neighborhood for 30 minutes and a couple of weekend gym trips can add up.

8. Relaxation techniques. Stress is a major cause of anxiety, and chronic stress is linked to an increased risk of developing anxiety or depression. Common short-term stress management techniques include deep-breathing exercises and meditation. These methods might help reduce feelings of anxiety, depression, and insomnia — not to mention lowering blood pressure and treating health conditions such as irritable bowel syndrome. Check out our guides to the 478 breathing technique and other relaxation techniques for more tips.

9. Journaling. Some research suggests that people with anxiety symptoms who keep a journal tend to show mood improvements over time. One study found that adults who kept a web-based journal showed reduced depressive symptoms and anxiety after one month. For tips on journaling to deal with mental health issues, our guide is a great place to start.

10. Limiting caffeine intake. While consuming a small or moderate amount of caffeine doesn’t seem to have negative effects on your health, research shows that excessive caffeine consumption could increase your risk of feeling anxious or stressed throughout the day. It might also cause sleep issues and anxiety in some people. But this doesn’t mean you have to quit coffee altogether. Instead, aim to keep your caffeine consumption within the FDA’s recommendation of 400 milligrams per day — about four cups of coffee or less — and only in the mornings. 

11. Quitting smoking and limiting alcohol. If you’re a smoker, research shows that over the long term, the nicotine you’re inhaling to deal with stress is actually making your anxiety symptoms worse. Quitting can reduce your anxiety while lowering your risk of cancer, heart disease, and other serious physical health issues. The same goes for alcohol, as studies show a link between excessive alcohol use and anxiety. According to the CDC, reducing the amount you drink to moderate levels (two drinks per day for men and one for women) can help limit your anxiety symptoms.  Although health claims for moderate drinking - especially for red wine - were made in the past, they have, unfortunately, been debunked. The healthiest alcohol consumption is none at all.

12. Getting good sleep. A regular sleep schedule is vital for positive mental health. Why? Lack of sleep can exacerbate anxiety. Sleep quality also matters. Using certain anti-anxiety supplements might help you get a solid night’s sleep if you’re having a hard time falling or staying asleep. Our guide to building good sleep hygiene will give you some pointers, too.

13. Acupuncture. Acupuncture for anxiety shows some promise in alleviating symptoms. One systematic review suggested it offers benefits compared to placebo controls, but more research is needed to say if it’s effective or not.

While the supplements, remedies, and habits above might support overall wellbeing, it may be time to seek help from a healthcare professional if your anxiety is persistent and overwhelming. And, rest assured, anxiety disorders are treatable.

Certain forms of therapy and anti-anxiety medications have the most scientific backing.

Psychotherapy for Anxiety

Various types of therapies are common treatments for anxiety — and technically speaking, they are all natural treatments for anxiety. Possible options include:

• Cognitive-behavioral therapy (CBT) is a form of psychotherapy that aims to help people identify negative thought patterns that feed into harmful behaviors so they can find ways to change them. In other words, CBT helps people overcome problematic thinking and behavior cycles with self-awareness. Research shows this type of therapy is helpful in both short- and long-term treatment for a variety of anxiety disorders.

• Exposure therapy was developed to help people overcome their fears of specific situations and objects. It’s most helpful for folks who have panic disorder, social anxiety disorder, and phobias.

• Acceptance and commitment therapy (ACT) adopts some principles of CBT therapy but takes a very action-oriented approach. It emphasizes accepting negative thoughts, emotions, and circumstances we can’t control.

• Psychodynamic therapy focuses on helping people identify underlying issues and past memories that might be driving present-day behaviors and emotions that are counterproductive.

Medications for Anxiety

For some, medication — like antidepressants and anti-anxiety meds — might be the most effective treatment option for anxiety, whether on its own or in combination with talk therapy. 

Some options for medications include:

• Selective serotonin reuptake inhibitors (SSRIs), such as citalopram (Celexa^®), escitalopram (Lexapro^®), fluoxetine (Prozac^®), and sertraline (Zoloft^®)

• Serotonin and Norepinephrine Reuptake Inhibitors (SNRIs), such as venlafaxine (Effexor^®) and duloxetine (Cymbalta^®)

• Beta Blockers, such as propranolol

• Buspirone (BuSpar^®)

• Benzodiazepines

These medications all work differently, but they act on neurotransmitters and hormones to help regulate mood and stress responses. A healthcare professional can tell you more about each option and what they may help with, as well as their potential side effects.

Severe or chronic anxiety that gets in the way of your ability to function is a common sign of an anxiety disorder — a mental health condition often treated with prescription medication and therapy. However, it’s also possible to support your mental health journey with natural methods, either by themselves or (ideally) as part of a larger treatment plan.

If you have severe or persistent anxiety, it’s always best to talk to a healthcare provider about your symptoms and so they can give you medical advice about how to treat those individual symptoms.

Here’s what to keep in mind about natural ways to reduce anxiety and other treatment options:

• Habits and behaviors can cause anxiety. That’s why it’s crucial to understand the links between things like nicotine and anxiety and alcohol and anxiety. Some healthy habits linked with improving mental health include getting plenty of sleep, exercising, eating mindfully, and practicing mindfulness.

• Some natural remedies and supplements might help promote a sense of calm. These include chamomile, magnesium, valerian root, and passionflower. These are all complementary treatments.

• Evidence for medications and talk therapy is much stronger. Meta-analysis and rigorous testing of medications and talk therapy really do stack taller than the herbal stuff when it comes to treating anxiety. Reach out to a healthcare professional to receive a diagnosis and a tailored treatment plan specific to your symptoms and medical history.

Sound like a plan? We’re ready to help.

You can seek help for anxiety using our online psychiatry platform, which will give you access to a mental health professional. They can help you to assess your needs and decide whether medication or another treatment option may help.