Natural Remedies for Anxiety

Embracing Calm through Nature

Anxiety is a common experience today. While medication and therapy are often necessary for managing severe anxiety, many people seek natural remedies to complement conventional treatments. These remedies can provide a holistic approach to mental health, harnessing the power of nature to soothe the mind and body. Here, we explore some effective natural remedies for anxiety that can help you embrace a sense of calm and well-being.

Herbal Remedies

1. Chamomile

Chamomile tea is well-known for its calming properties. This gentle herb can help reduce anxiety symptoms and promote relaxation. Chamomile contains antioxidants that bind to certain receptors in your brain, potentially reducing anxiety.

2. Lavender

Lavender is famous for its soothing scent and is often used in aromatherapy. Inhaling lavender essential oil or using lavender-infused products can help decrease anxiety levels. Studies have shown that lavender can have calming effects without causing sedation. It can be used as a herbal tonic or tea, but please see a herbalist for this.

3. Valerian Root

Valerian root is a powerful herb used for centuries to treat anxiety and insomnia. It works by increasing levels of GABA, a neurotransmitter that promotes relaxation. Valerian is a very strong flavour! Tablets or capsules may be your best option, if taste is an issue.

Nutritional Approaches

1. Omega-3 Fatty Acids

Omega-3 fatty acids, found in fish oil, flaxseed, and walnuts, play a crucial role in brain health. These essential fats can help reduce anxiety by lowering inflammation and promoting healthy brain function. Including omega-3-rich foods in your diet or taking supplements can be beneficial. Not all supplements are the same - really check on the company's manufacturing to ensure you're consuming the safest fish product you can, free from heavy metals.

2. Magnesium

Magnesium is a mineral that supports numerous bodily functions, including muscle and nerve function. It can also help regulate neurotransmitters that send signals throughout your brain and body. It feels like everyone is taking a magnesium supplement these days, but please don't forget about food! Incorporating magnesium-rich foods like leafy greens, nuts, and seeds into your diet is a great way to boost natural levels.

3. Probiotics

Gut health is closely linked to mental health, and a healthy gut can positively influence your mood and anxiety levels. Probiotics, found in fermented foods like yoghurt, kefir, and sauerkraut, can help maintain a balanced gut microbiome, which in turn supports mental well-being. My advice is don't overdo it though - I've had a few clients take too much of a good thing, and end up bloated and more inflamed. Seek the advice of a naturopath, nutritionist or similar to ensure you're getting the right medicinal food in the right quantity for you.

Mind-Body Practices

1. Meditation

Meditation is a powerful tool for managing anxiety. Regular meditation practice can help calm the mind, reduce stress, and improve overall mental health. Mindfulness meditation, in particular, encourages you to focus on the present moment and develop a non-judgmental awareness of your thoughts and feelings. It is easy to just sit down and meditate? Not really! You can research some retreats or classes where they teach you a meditation practice, so that you can really get the best results.

2. Yoga

Yoga combines physical postures, breathing exercises, and meditation to promote relaxation and reduce anxiety. Practising yoga regularly can improve your mental clarity, enhance your mood, and provide a sense of inner peace. There are classes (advisable if you're a beginner) or YouTube videos and Spotify tracks (great for staying at home, or travelling).

Need an IMMEDIATE calm down position? Poses such as child’s pose, corpse pose, and legs-up-the-wall are particularly calming.

3. Deep Breathing Exercises

Deep breathing exercises can activate the body's relaxation response and reduce anxiety symptoms. Techniques such as diaphragmatic breathing, where you breathe deeply into your diaphragm rather than shallowly into your chest, can help lower stress levels and promote a sense of calm. I think that getting outside encourages deeper breathing, but apps work well too.

Lifestyle Changes

1. Regular Exercise

Regular physical activity is a natural way to reduce anxiety. Exercise releases endorphins, which are natural mood lifters. Activities such as walking, running, swimming, or dancing can help decrease stress and anxiety levels. Aim for at least 30 minutes of moderate exercise most days of the week, but you'll really get the best consistency if you do something you find really fun.

2. Adequate Sleep

Lack of sleep can exacerbate anxiety, so ensuring you get enough rest is crucial. Sounds easy, but it often isn't. Start by establishing a regular sleep schedule, creating a restful environment (bed only for intimacy or sleep), and stay off the phone an hour before bedtime. And I'm sorry to say it, but if you're anxious, you might need to think about switching the double-shot coffees to decaf!

3. Social Connection

Spending time with loved ones and building a strong support network can significantly impact your mental health. Engaging in social activities, talking to friends, or participating in group hobbies can provide emotional support and reduce feelings of anxiety.

Aromatherapy

1. Essential Oils

Fantastic calming (or even rejuvinating) oil options are lavender, bergamot, ylang-ylang, and frankincense. You can keep a bottle on your desk and inhale as needed, add them to a bath, or use them in a diffuser to create a calming environment. The act of inhaling soothing scents can have an immediate effect on your mood. Plus, it makes you take some deeper breaths! Win-win!

2. Epsom Salt Baths

Taking a warm bath with Epsom salts can help relax your muscles and mind. Epsom salts contain magnesium, which can be absorbed through the skin to help reduce anxiety. Adding a few drops of essential oils like lavender to your bath can enhance the calming effects. Epsom salts are CHEAP. Check the bottom shelf of the supermarket, away from the more expensive brands with unnecessary add-ins.

While natural remedies for anxiety can be effective, it is important to remember that they are not a substitute for professional medical advice and treatment. If you are experiencing severe or persistent anxiety, it is essential to seek help from a healthcare provider. However, incorporating these natural approaches into your daily routine can complement conventional treatments and support your journey towards better mental health.

Embrace the healing power of nature, and let these natural remedies guide you towards a calmer, more balanced life ♥