How To Reduce Anxiety Naturally

Updated on March 26, 2020

Anxiety can be useful – it helps to be aware of the danger and stay organized in high-pressure situations. Although anxiety is a normal part of life, for some people, it is a daily struggle that negatively affects the quality of their lives. 

Panic attacks are a terrible experience. As you can understand, medication can’t be the only treatment. If you are tired of living in fear, consider some natural remedies and lifestyle changes. Here is what you can do to reduce anxiety and improve your life:

Start Exercising

One of the greatest ways to reduce anxiety is to start exercising. It will not only help you to lose some weight, but it can also lower the stress hormone called cortisol. 

One study shows that regular physical activity can also help people who cope with anxiety connected to quitting smoking.

In case you can’t motivate yourself to go to the gym, consider climbing the stairs or taking a walk in the park. It’s important to enjoy your exercise in order to stimulate anti-anxiety effects quickly. 


A lot of studies proved the effectiveness of meditation. The thing is that practicing mindfulness allows you to brighten your perspective and deal with fears. 

When meditating, you should focus on your breath and pay attention to the smallest sensations. In case your mind starts to wander, make sure to redirect your attention to your body and the way you breathe. 

Regular practice will help you to stop running on the mental hamster wheel and start enjoying the present moment. 

Use Cannabis

It has been proven that using cannabis can help to reduce stress and anxiety but only in the short term. THC and CBD can also help to improve sleep.

It’s recommended not to mix cannabis with anxiety drugs due to the lack of research on this topic. In case you live in a country where the plant is legal, learn how many you can grow at home so that you can make a natural product yourself. 

Try Aromatherapy 

Smelling certain scents can help people to deal with anxiety, according to the study conducted in 2012. It has been proven that aromatherapy can reduce heart rate and improve sleep. Consider adding a few drops of lavender to your conditioner or shower gel. 

Get Enough of Sleep

Your body needs to get a lot of rest in order to cope with anxiety. That’s why you need to pay attention to your sleep. If you have a problem falling asleep, make sure to stick to the schedule and not use your phone before going to bed. Also, it’s crucial to air the room regularly and not overeat in the evening.

Stick to a Healthy Diet

Some people mistakenly believe that eating healthy means limiting and stressing yourself. Having a diet high in whole grains, vegetables, lean protein, and fruits can actually help to manage anxiety. That’s why it’s important to pay attention to what you eat. Here are some foods that can reduce anxiety: brazil nuts, fatty fish, eggs, dark chocolate, pumpkin seeds, chamomile, green tea, and turmeric. 

Start a Journal

Writing down your thoughts daily can also be useful. You can use one technique called ‘imagine the worst ending.’ To use this technique, you should describe what worries you at the moment. Later on, describe the worst possible ending of the current situation and try to find a solution to it. Once you find the answer to it, it will be easier to plan for the future. 

Be More Social 

Living in your head and hiding from others can lead to depression. We need other people to feel better. That’s why you should surround yourself with people who can support you at this point in your life. 

If you don’t have close friends or they are far away, consider meeting new people. In case you experience social anxiety (you get nervous around other people), consider seeking professional help, especially if it gets in the way of your personal life and career. 

14556571 1295515490473217 259386398988773604 o

The Editorial Team at Healthcare Business Today is made up of skilled healthcare writers and experts, led by our managing editor, Daniel Casciato, who has over 25 years of experience in healthcare writing. Since 1998, we have produced compelling and informative content for numerous publications, establishing ourselves as a trusted resource for health and wellness information. We offer readers access to fresh health, medicine, science, and technology developments and the latest in patient news, emphasizing how these developments affect our lives.