Anxiety is a means of feeling that we all fall into from time to time. Your heart races, your hands are sweaty, and it feels like your brain is moving a million miles a minute. Whether it’s anxiety over work, fear of being unemployed, or a battle of daily time management, it seems inevitable that everyone will fall into an anxious state once in a while. But what if there was a way to ease the mind and body without medication or extensive therapy? Well, you’re in luck. Natural ways to reduce anxiety are inexpensive—sometimes free—and readily available. They require no prescription or high budgets—just your ability to welcome something new.
This article highlights nine natural ways to reduce anxiety that are all realistic and proven by science. You’ll be amazed that nine habitual changes in your daily life can transform how you feel. For instance, you’ll read how something as simple as drinking tea is one natural way to find more peace in your life. Feel free to try these nine solutions any time you’re feeling anxious—they’re transferable to almost any situation. But let’s begin with the first natural way that will clear your mind.
1. Practice Deep Breathing
One natural way to reduce anxiety is deep breathing. Oftentimes when we are anxious, our breath becomes shallow and rapid, so calming anxiety in this way helps slow down heart rate and inform our brains that it’s okay to calm down. Deep breathing is like hitting pause on the body’s instinct reaction.
To try it out for yourself, find a quiet location and position yourself comfortably. Close your eyes if that’s what you usually do. Breathe in through your nose for four seconds, your belly rising with air as you fill your lungs; hold it for four seconds, and exhale through your mouth for six seconds. Repeat this for five minutes. Chances are, by the end of this little experiment, you will feel your body more in tune with relaxation. But why is this? Deep breathing stimulates oxygen flow to the brain while simultaneously engaging the parasympathetic nervous system, sending signals to the body that it’s time to relax.
You can deep breathe anywhere. You can do it at home or in your car (just keep your eyes open). It requires no money, no need to access a park in haste, or professional equipment which makes this anxiety-relieving practice all the better. Deep breathe for one week every day and soon enough, you’ll realize how easy it is to transform to this exercise when anxiety kicks in.
2. Exercise
Just as exercise is good for your body, it’s a great anxiety-reducing practice for your mind, too. When you exercise, the brain releases endorphins—those good feeling chemicals—which elevate your mood and reduce anxiety-producing situational threats. What was the last time you walked out of a gym stretching and yawning or just finished a well-deserved walk/run feeling lighter?
You don’t have to hit the gym or run five miles to achieve the mental benefits of exercise. Even a twenty-minute walk, yoga class, or dance party in your bedroom will suffice. Aim for at least thirty minutes of movement most days of the week. Studies show that over time consistent exercise can reduce symptoms of anxiety over time—sometimes as effectively as prescription medication.
Don’t do too much if you’re new to exercising! Take a daily walk around the neighborhood. Try beginner yoga on YouTube. It’s not about overexerting and working beyond your means; it’s about establishing a routine. If you love what you’re doing, you’re not going to feel like it’s a chore, and as you get lost in movement, you’ll forget to overthink.
3. Mindfulness Meditation
Mindfulness meditation is a practice that helps you avoid overthinking and worrying; it’s not about turning your mind off, but instead acknowledging thoughts when they come but without mindful negativity or positivity attached. Therefore, learning how to harness mindfulness will help you stay grounded when you’re faced with those intrusive negative thoughts.
Start by devoting five to ten minutes a day in a quiet place. Sit comfortably and become aware of your breathing. Feel it coming in and out of your system. If you start to overthink worrying, guide your thoughts back to the breath. If you’re unsure how to meditate, two helpful apps Calm and Headspace can breathe you through the process. Research shows that mindfulness can decrease anxiety because it changes how our brain responds to stress.
If this sounds like a lot don’t worry! Even a few moments of mindfulness work wonders. You’ll find over time that what used to stress you out now leaves you feeling less anxious. Try it today and surprise yourself at how calm you can be!
4. Eat a Balanced Diet
What you consume affects how you feel and what triggers anxiety. If you’re already hyper due to a sugary, processed diet and caffeine, your body and mind runs on overdrive. Eating a balanced diet sends a message to your brain and body that everything is okay, keeping you calm.
Eat whole foods—fruits, vegetables, lean proteins, and grains. Foods rich in omega-3 fatty acids—salmon and walnuts—help reduce inflammation and support brain function. Foods high in magnesium—spinach and almonds—help reduce nerve excitability. Pay attention to hydration, too; if you’re dehydrated, you’ll be more likely to be stressed.
Try to decrease your caffeine and alcohol intake. Both lead to increased anxiety and poor sleep patterns. When you need an afternoon pick-me-up, skip the afternoon soda and indulge in flavored seltzer or herbal tea. Small switches here and there can add up. Offer yourself a body audit—is your diet conducive to good feelings or does it heighten bad feelings?
5. Get Enough Sleep
There’s a connection between generalized anxiety and sleep. You’re anxious, you can’t sleep; you’re not sleeping, you’re more anxious. Breaking this cycle means getting good sleep first.
Try to get seven to nine hours nightly. Create a sleep routine to signal your body to wind down. Put away devices an hour before bed, read a book or drink chamomile tea. Make your room cool, dark and quiet.
If you find yourself ruminating at night, designate time before sleep to reflect upon your concerns. This helps many release anxious thoughts. Studies show that not getting enough sleep increases activity in the fear response area of your brain. Therefore, the less sleep you get, the more anxious you’ll be. The more sleep you get, the better your brain processes emotions so you wake up more balanced.
6. Spend Time in Nature
Research supports awe-inspiring benefits of spending time in nature to help reduce anxiety. Whether it’s a park, forest or your own backyard, spending time outdoors has been scientifically shown to decrease stress and enhance mood.
Aim for twenty minutes a few times a week walking in a natural setting with trees, gardens, rivers or anything else green and growing. Notice the trees swaying, the wind in your hair like a soft brush or birds chirping. Studies show that “forest bathing” reduces cortisol levels. Even if you live in a city, sitting next to a tree or digging in a community garden helps.
You don’t need a big gesture. Just go outside and take a deep breath. Doesn’t some time in nature put you on a calmer, clearer path? Maybe if it’s a routine, anxiety will slip away much easier.
7. Use Herbal Teas
Herbal teas are a naturally simple way to reduce anxiety. Some herbs can calm you without the side effects of prescription medications. Plus, warm tea can just be settling on its own.
Chamomile tea is one of the more simple teas and includes light sedative qualities. Research shows it reduces anxiety symptoms and helps with sleeping patterns. Peppermint tea can work as well, calming the stomach/intestines while relaxing muscles and minds. Lemon balm tea may help reduce stress and improve moods.
To reduce anxiety with herbal teas, steep your tea bag or looseleaf herbs in hot water for five to ten minutes. Drink one to three cups per day, especially when you’re feeling anxious. Note: excessive sugar can negate calming effects so add sparingly. What’s your favorite tea? Brew it next time you’re anxious and see how you feel.
8. Connect with Others
We’re human—connecting with others helps reduce anxiety. Don’t you feel better talking to friends and family? Have you ever felt lousy and perked up just from having a conversation?
Take time to connect with others. Whether expressing your anxiety to a close friend or colleague or just meeting for coffee to catch up—and if talking about your anxiety is too challenging, you can always engage in an external endeavor through group opportunities in book clubs or craft classes. Social support reduces stress hormones and increases safety feelings.
This is often more challenging to do when you’re lonely; however, even acknowledging another helps. Wave to your neighbor, engage with your colleague. Don’t forget about animals. Petting a dog or cat can reduce heart rates and calm anxious feelings. Who can you reach out to today that might make you feel better?
9. Be Grateful
Redirecting your attention to the things for which you’re grateful takes anxiety and stress off your mind. Gratitude helps you realize the good in your life instead of being so overwhelmed by what’s going amiss. It’s as if you could turn a switch in your brain from OFF (darkness, fear, anxiety) to ON (light, safety, comfort).
You can create a gratitude journal to help keep track of things for which you’re grateful over time. Each day, note three different things you’re grateful for—even something small like nice weather, kind strangers, or a delicious sandwich goes a long way toward appreciating and acknowledging positives over negatives. Studies have shown that gratitude lists can improve mood over time and reduce anxiety from continuous attention given to what’s good in one’s life.
You can also use gratitude in the moment. When you’re anxious, stop and name one thing for which you’re grateful. Maybe it’s your favorite sweater or your delicious cup of coffee; how often do you stop and give appreciation to the good?
Conclusion
Anxiety doesn’t have to take over your life. By adding these nine natural techniques—deep breathing, exercise, mindfulness, nutrition, sleep, time outdoors, herbal remedies, social situations, and thankfulness—and you have accessible means at your disposal to reduce anxiety and feel more centered. Each technique is effective yet easy, low-cost, and supported by research—making each an effortless endeavor to start today. Which will you start with? A few minutes breathing? A walk outside?
The best part about these techniques is that they work synergistically. You can adopt a few at once—eating healthy and using gratitude to appreciate what you have has been shown to improve mental focus—and you don’t need to change your entire lifestyle; small changes here and there that you’ve already read about will go a long way. Give yourself some grace, and over time, they can become new habits or second nature when faced with challenges in life.
So take action now and practice one of these techniques. Take some deep breaths, brew some herbal tea, or reach out to that friend you’ve wanted to reconnect with. Your anxious brain will thank you for the effort—and so will you. Here’s to calmness, one step at a time.