11 Calming Natural Remedies for Anxiety and Stress

Full Disclosure: Clicking on these links could mean a tiny commission for me, at no extra cost to you.

Many people are actively searching for natural calming remedies and new products to ease their anxiety. From herbal supplements to anxiety rings, stress balls, calming teas and so many more, the options for calming tools and remedies for anxiety are endless. While medications are available – and can be an excellent option for people struggling – natural remedies for anxiety allow you to avoid side effects while still achieving the mental health goals you’re looking for. But where do you start when it comes to using natural remedies for depression anxiety and stress? Let’s find out.

Do Natural Remedies for Anxiety Really Work?

The effectiveness of natural remedies for anxiety depends on the specific remedy you’re using. It also varies from person to person. However, there are all kinds of studies and evidence supporting that many natural remedies can significantly alleviate anxiety symptoms.

For example:

• Herbal Supplements: A study published in the Journal of Clinical Psychopharmacology found that valerian root is effective in reducing anxiety symptoms and improving sleep quality ¹.
• Aromatherapy: Research in the Journal of Alternative and Complementary Medicine indicates that lavender oil can significantly reduce anxiety levels in individuals undergoing stressful situations ².
• Mindfulness Meditation: A meta-analysis in the Journal of Anxiety Disorders concluded that mindfulness meditation can reduce anxiety, depression, and stress ³.

Top Natural Calming Remedies for Anxiety Relief

Natural remedies for anxiety, depression and stress offer a safer alternative to pharmaceutical drugs. They help manage symptoms without the risk of dependency or severe side effects. Natural remedies also typically address the root causes of anxiety, promoting long-term mental health, healing and well-being.

To help you get started on your path of natural healing, let’s go over some of the top remedies for anxiety that are supported by science and plenty of evidence.

1. Herbal Supplements for Anxiety Relief

Herbal supplements have been used for centuries to promote relaxation and reduce anxiety. Some of the most effective herbs include:

• Valerian Root: Known for its sedative properties, valerian root helps reduce anxiety and improve sleep quality.
• Lavender: Often used in aromatherapy, lavender oil can be ingested or applied topically to promote calmness.
• Passionflower: This herb is known to increase levels of gamma-aminobutyric acid (GABA) in the brain, which helps reduce anxiety.

You can view our complete list of herbal supplements for anxiety here.

2. Aromatherapy: Essential Oils for Anxiety

Aromatherapy involves using essential oils to promote mental and physical well-being. Oils like lavender, chamomile, and bergamot are particularly effective in reducing anxiety. These can be diffused in the air, added to bathwater, or applied during massages for calming effects.

3. Mindfulness Meditation

Mindfulness meditation is a practice that focuses on being present in the moment. It helps reduce anxiety by encouraging a state of relaxation and clarity. Regular practice can significantly decrease stress levels and improve emotional regulation.

4. Physical Exercise

Exercise is a powerful natural remedy for anxiety. It releases endorphins, which are natural mood lifters. Activities like yoga, walking, and swimming are particularly beneficial for reducing anxiety and improving overall mental health.

Psst: Get 50% off your online yoga membership here.

5. Diet and Nutrition

Diet plays a crucial role in managing anxiety. Consuming a balanced anti-anxiety diet rich in omega-3 fatty acids, magnesium, and vitamins B and D can help reduce anxiety symptoms. Avoiding caffeine and sugar is also important as they can exacerbate anxiety.

6. Acupuncture

Acupuncture is an ancient Chinese practice that involves inserting thin needles into specific points on the body. It is believed to balance the body’s energy flow and has been shown to reduce anxiety and stress effectively.

7. Deep Breathing Exercises

Deep breathing exercises can quickly calm the nervous system and reduce anxiety. Techniques like diaphragmatic breathing and the 4-7-8 breathing method are simple yet effective ways to manage stress and anxiety.

8. Nature Therapy

Spending time in nature has powerful effects on mental health. Nature therapy, or ecotherapy, involves activities like walking in the woods, gardening, or simply sitting by a lake. These activities help reduce anxiety and improve mood.

9. Sleep Hygiene

Good sleep hygiene is essential for managing anxiety. Creating a calming bedtime routine, ensuring a comfortable sleep environment, and avoiding screens before bed can improve sleep quality and reduce anxiety.

10. Social Support and Therapy

Having a strong support system is crucial for managing anxiety. Talking to friends, family, or joining support groups can provide emotional relief. Professional therapy, including cognitive-behavioral therapy (CBT), is also highly effective in treating anxiety.

11. Delta 8 wax

Delta 8 wax has been gaining attention as a potential product to relax. This product is extracted from cannabis, but unlike its cousin Delta 9 THC, it is known to have much milder effects. Many users have reported feeling more relaxed after using delta 8 wax, making it a promising option for those who struggle with anxiety.

It is important to note that Delta 8 wax should only be purchased from reputable sources, as there are currently no regulations for its production and sale. As with any substance, it is also recommended to consult with a healthcare professional before trying Delta 8 wax, especially if you have any pre-existing medical conditions or are taking any medications.

Final Thoughts

Natural remedies for anxiety offer effective and holistic ways to manage and reduce anxiety symptoms. By incorporating herbal supplements, aromatherapy, mindfulness practices, and lifestyle changes, you can achieve long-term relief and improved mental well-being. Always consult with a healthcare provider before starting any new treatment to ensure it’s safe and appropriate for your specific needs.

FAQs about Natural Remedies for Anxiety

1. What are the best natural remedies for anxiety? The best natural remedies for anxiety include herbal supplements like valerian root and lavender, mindfulness meditation, physical exercise, and deep breathing exercises.
2. How does diet affect anxiety? Diet significantly affects anxiety. A balanced diet rich in omega-3 fatty acids, magnesium, and vitamins B and D can reduce anxiety symptoms, while caffeine and sugar should be avoided as they can increase anxiety.
3. Can aromatherapy really help with anxiety? Yes, aromatherapy can be very effective in reducing anxiety. Essential oils like lavender, chamomile, and bergamot have calming properties that can help alleviate anxiety when diffused, applied topically, or added to bathwater.
4. Is exercise a good remedy for anxiety? Exercise is one of the best natural remedies for anxiety. It releases endorphins, which improve mood and reduce stress levels, making activities like yoga, walking, and swimming particularly beneficial.
5. How does mindfulness meditation help with anxiety? Mindfulness meditation helps by encouraging a state of relaxation and focus on the present moment, which reduces stress and improves emotional regulation. Regular practice can significantly decrease anxiety levels.
6. What role does sleep play in managing anxiety? Good sleep is crucial for managing anxiety. Poor sleep can exacerbate anxiety symptoms, while good sleep hygiene practices can improve sleep quality and reduce anxiety.

1. Bent, S., Padula, A., Moore, D., Patterson, M., & Mehling, W. (2006). Valerian for sleep: a systematic review and meta-analysis. Journal of Clinical Psychopharmacology, 26(5), 498-507.
2. Koulivand, P. H., Khaleghi Ghadiri, M., & Gorji, A. (2013). Lavender and the nervous system. Evidence-Based Complementary and Alternative Medicine, 2013.
3. Hofmann, S. G., Sawyer, A. T., Witt, A. A., & Oh, D. (2010). The effect of mindfulness-based therapy on anxiety and depression: A meta-analytic review. Journal of Anxiety Disorders, 24(5), 539-549.