How to Get Rid of Anxiety Naturally

January 17, 2023

Anxiety is the most common kind of mental disorder in the United States, impacting more than 40 million people. In this article you will learn how to reduce anxiety naturally.

What is anxiety?

woman and man feeling anxiety

Anxiety is a natural sensation that everyone goes through at some point in their lives. When anxiety becomes severe and interferes with daily tasks, it may indicate the presence of an anxiety disorder.
Anxiety disorders are the most frequent type of mental illness in the United States, affecting over 40 million persons.

How to get rid of anxiety naturally

These strategies are commonly used to reduce anxiety naturally.

Self-Help Strategies:

  • Exercise: It has been established that regular physical exercise reduces anxiety symptoms and improves overall mental health. Every day, aim for at least 30 minutes of moderate-intensity activity, such as brisk walking.
  • Deep breathing, gradual muscle relaxation, and yoga are among relaxation strategies that can help reduce anxiety.
  • Mindfulness is the discipline of being fully present and engaged in the present moment, without judgment. It can enable you to focus on the now rather than worrying about the future or lingering on the past, which can help to relieve anxiety. To learn more, The Power of Now is the best book written on being fully present. If you are ridden with anxiety, start listening it as a audiobook now.
  • Sleep: Getting enough sleep is essential for healthy life. If you aren’t getting around 7-9 hours of sleep per night you should get this fixed first.
  • Diet: Eating a healthy diet that is rich in fruits, vegetables, whole grains, and lean protein can also help to reduce anxiety. Avoid caffeine, alcohol, and processed foods, which can exacerbate anxiety symptoms. In regards to learning more information on nutrition, Deep Nutrition: Why Your Genes Need Traditional Food is always the go-to book that delivers everything you need to know about nutrition.

Therapy:

Cognitive-behavioral therapy: CBT is a type of treatment that focuses on modifying negative thinking patterns and actions that lead to anxiety. It can assist you in identifying and challenging problematic ideas as well as developing coping techniques for dealing with anxiety.

  • Exposure therapy: Exposure therapy is a type of CBT that involves gradually exposing yourself to the things that you fear in a safe and controlled environment. This can help you to overcome your fears and reduce anxiety.
  • Mindfulness-based therapies such as Mindfulness-based stress reduction (MBSR) and Acceptance and commitment therapy (ACT) can help you to develop mindfulness skills and learn to accept and manage your feelings of anxiety.

Supplements to reduce anxiety

Several supplements have been reported to be useful in alleviating anxiety symptoms. Some of the most often utilized supplements include:

  • Omega-3 fatty acids: Omega-3 fatty acids have been found to have anti-anxiety effects and may also help to improve mood. Omega-3s can be found in fish oil supplements or in foods like salmon, sardines, and walnuts. It’s best to get your omega-3 dose from small quality fish such as sardines. I haven’t found a supplement that would be better or more beneficial than a can of sardines. It’s always better to have quality can of sardines as your dose of omega-3’s. The results will be better as you’ll also get other beneficial nutrients (such as zinc) from them.
  • Magnesium: Magnesium is a mineral that is involved in many bodily functions including the regulation of neurotransmitters that affect mood. Low levels of magnesium have been linked to anxiety and depression. Magnesium supplements are available in different forms including magnesium oxide, citrate, and glycinate. I prefer to use magnesium citrate as a powder, because it’s easy to mix it into evening snack or beverage. More value and works the best for people who can’t swallow pills.
  • Vitamin B complex: B vitamins, specifically B12 and B6, have been found to be effective in reducing anxiety symptoms. A deficiency in B vitamins can contribute to feelings of anxiety and stress. A great B complex supplement that I’ve used is Garden of Life Vitamin Code Raw B-Complex. I only link to products that I’ve used myself and found to be beneficial.
  • L-Theanine: L-Theanine is an amino acid found in tea that has been found to have calming effects. It can help to reduce stress and anxiety by increasing the production of GABA, a neurotransmitter that helps to reduce anxiety. To supplement theanine, I’ve used Doctor’s Best Suntheanine with great success. For me this L-theanine product does exactly what it should.
  • Ashwagandha: Ashwagandha is an herb that has been used in Ayurvedic medicine for centuries to reduce stress and anxiety. It is believed to help to balance the body’s stress response by reducing the production of the stress hormone cortisol. Ashwagandha has been noted to reduce anxiety in at-least 6 human studies. Jarrow Formulas Aswagandha supplement has been the state of art ashwagandha product for me. I always reorder this again and again, it works and is in my opinion the best ashwaganda supplement.

It’s important to note that everyone’s experience with supplements is different, and what works for one person may not work for another. It’s essential to work with a healthcare professional to develop an individualized supplement plan that’s right for you. Also, some of these supplements can have interactions with medication you are taking, so it’s always important to check with a healthcare professional before taking any supplement.

Note: Some links are affiliate links. As an Amazon Associate I earn from qualifying purchases. If you get yourself any products through these links, it gives me a small commission to support this website. The price to you is always the same, while you help this site if you benefited from this information.

Gut Brain connection?

The gut and brain are closely connected and the gut microbiome plays a big role in anxiety and depression. The gut produces neurotransmitters like serotonin, which affect mood, and gut inflammation can also affect mood. Antidepressants can inhibit the growth of friendly gut bacteria, and have side effects like weight gain, gi symptoms, and movement disorders. To reduce symptoms of anxiety and depression, focus on your gut by taking a good probiotic, consuming fermented vegetables, fermented dairy and doing fasting. These remedies can have a significant impact on your mood.

Summary

It’s important to remember that everyone’s anxiety experience is unique and what works for one person might not work for another. With the right combination of self-help techniques, therapy, and maybe supplements, you can learn to regulate your anxiety and live a happier, more satisfied life. However, in some cases it might be vital to collaborate with a mental health professional to develop a personalized treatment strategy for you.