When it Comes to Mental Health, Anxiety is a Common but Natural Feeling: 8 Ways to Stop Anxiety Naturally

Anxiety is a natural feeling that most humans experience in their lives. It is an adaptive response that allows people to function in their surroundings, detect threats in their environment, and respond to stressors or emergencies to overcome challenges. However, anxiety disorders are the most frequently diagnosed mental disorders, affecting millions of people worldwide. According to the National Institute of Mental Health (NIMH), around 19.1% of US adults experienced an anxiety disorder in the past year, with women being more likely than men to experience anxiety. Nevertheless, there is a difference between diagnosable anxiety disorders and the feeling of anxiety. Anxiety must significantly impact everyday functioning to receive a diagnosis. It means that anxiety that limits an individual’s ability to work, socialize or function in society is usually considered moderate to severe anxiety disorder.

But what about mild or subthreshold anxiety feelings? For many, the feeling of anxiety can be overwhelming, and it can interfere with quality of life. In a modern world of productivity and busy schedules, anyone can benefit from learning how to stop anxiety naturally. In this article, we will discuss eight natural remedies that may aid in relieving mild anxiety feelings with minimal side effects.

1. Try supplements and herbal remedies

While natural remedies are not a cure-all, there is evidence to suggest that herbal supplements can alleviate feelings of anxiety. In a clinical study, supplements containing passionflower, kava, L-lysine, L-arginine, and magnesium showed promise. Moreover, omega-3 fatty acids have also been shown to reduce anxiety in a double-blind, randomized clinical trial. Ashwagandha is another herb that helps reduce anxiety. These remedies offer relief for individuals with mild anxiety feelings without the harmful side effects of medication. However, be sure to consult with a doctor before taking herbs and supplements to help with anxiety feelings. Keep in mind that some supplements should not be combined with prescription medications.

2. Find healing with nutritious foods

In addition to herbs and supplements, eating natural and organic foods can provide anxiety-reducing nutrients. Foods like avocado, almonds, and asparagus contain vitamin-B, while leafy greens, nuts, seeds, legumes, and whole grains containing magnesium promote calm feelings. Salmon and other fatty fish contain omega-3 fatty acids, which helps relieve depression and anxiety. Pickles, sauerkraut, and kefir contain probiotics, which may help lessen social anxiety. Beans, berries, nuts, and vegetables high in antioxidants may help to relieve feelings of anxiety. Oysters, cashews, beef, and egg yolks contain zinc, which lowers anxiety.

3. Practice yoga or meditation

Yoga is a natural remedy for anxiety that combines body movements, breathing, and mindfulness. Yoga may help calm the stress response, which contributes to feelings of anxiety. It may also help improve the body’s ability to cope with stress, offering both short- and long-term natural anxiety relief. Mindfulness meditation is linked with decreased anxiety symptoms after eight weeks of practice. Mindfulness can generally be defined as a practice of present-moment awareness. Any activity that pairs with an awareness of the body and breath may be considered mindfulness. Combining mindfulness with yoga in a natural setting may provide a particularly powerful combination.

4. Spend time in nature

Spending time outdoors can have a calming effect on the mind and body. In a study, time spent in nature has been shown to aid in recovery after surgery and assist with pain reduction. It can lower blood pressure, reduce stress, decrease anxiety, boost the immune system, increase self-esteem, and improve mood. Ecotherapy is a form of therapy that links the health of the planet to the health of humans using forms of ecotherapy such as green space, and wilderness therapy. They have been correlated with increased lifespan and decreased mental disorders. While most forms of ecotherapy require the presence of a therapist, nature itself is an abundant resource that everyone can access to help stop anxiety feelings.

5. Connect with the five senses outdoors

Engaging with the five senses outdoors can have a powerful impact on mood, helping to strengthen the natural healing effects of nature. Looking at nature has been associated with decreased anxiety, stress, and heart rate. Engaging with nature sounds or sitting in silence outdoors can reduce blood pressure and cortisol levels. Thermoception, the practice of engaging with nature through touch, includes walking barefoot in the grass, noticing the breeze on skin, or wading in a body of water. Many of us have a habit of mindlessly consuming food, but practicing mindful consumption can help develop a greater relationship with nature through food. Choosing natural foods sources builds a connection between nature and food.

6. Exercise regularly

Exercise is a natural remedy for anxiety that releases endorphins, which are mood-boosting hormones. Regular exercise can help reduce stress and anxiety, increase self-esteem, and improve mood. Try to incorporate exercise in daily routine, such as taking a walk or doing yoga, to help stop anxiety feelings.

7. Get enough sleep

Insufficient sleep has been linked to increased stress and anxiety, while getting enough sleep promotes relaxation and good mental health. Aim for seven to nine hours of sleep each night. Establishing healthy sleep habits, such as establishing a consistent bedtime routine and avoiding screens before bed, may help improve sleep quality and reduce anxiety.

8. Cut back on caffeine and alcohol

Caffeine and alcohol can increase anxiety and disrupt sleep. Try cutting back on caffeine or limiting it to morning consumption. And reduce alcohol consumption because alcohol is a depressant drug, and its overconsumption can lead to adrenal fatigue and chronic anxiety.

Final Thoughts

Anxiety is a common feeling that humans experience, and mild anxiety feelings are common, too. While it is essential to seek professional help if anxiety significantly impacts everyday life, natural remedies may assist in relieving mild anxiety feelings. Many natural remedies offer relief for individuals with mild anxiety feelings without the harmful side effects of medication. However, be sure to consult with a doctor before trying any of these natural remedies, especially if you are taking prescription medications. Try incorporating these natural remedies to find relief from anxiety and promote natural healing.