No Rx Needed: Scientifically Proven Natural Reliefs for Anxiety

Rebecca Lewis March 04, 2015

You just got rejected by the nth company you applied for. It’s been three months since you got laid off and the bills just keep on piling up. All these are often the cause of arguments between you and your spouse. The kids won’t go near you because they are afraid you might scold them. You spend the evening watching TV whilst drinking beer. But you are not really watching. Your thoughts are floating away. Then all of a sudden your breathing is shallow and rapid, and you are feeling great discomfort. Your anxiety is giving you a hard time.

But don’t grab for medication just yet. There are many nondrug remedies for anxiety, from mind-body techniques to calming teas that pose no side effects. Some start working right away, while others may help lessen anxiety over time.

So the next time you find yourself getting so anxious, try any of these:

Drink chamomile tea.

If you are having a jittery moment, a cup of chamomile tea may help calm you down. You can also take it in supplement form. In a study by the University of Pennsylvania Medical Centre, in Philadelphia, patients with generalised anxiety disorder (GAD) who took chamomile supplements for eight weeks had a significant decrease in anxiety symptoms compared to patients taking placebo.

Hold your breath.

And let it out nicely. Yoga breathing has been shown to be effective in lowering stress and anxiety. And one reason it works is that you can’t breathe deeply and be anxious at the same time. Yoga breathing involves a 4-7-8 breath exercise and here’s how you do it: exhale completely through your mouth, then inhale through your nose for a count of four. Hold your breath for a count of seven. Now let it out slowly through your mouth for a count of eight. Repeat at least twice a day.

Don’t skip meals, especially breakfast.

The more you starve yourself, the more you go hungry. Opt for whole foods, not the fake, processed ones. Many people with anxiety disorders tend to skip breakfast, which makes their condition worse. Eat protein-rich foods like eggs. Eggs also contain choline. Studies show that low levels of choline is associated with anxiety.

Eat omega-3s.

You probably know that fish is good for your heart. But the benefits don’t just end there. It also lowers down your anxiety levels. In one study, students who took 2.5 milligrams a day of mixed omega-3 fatty acids for 12 weeks had less anxiety before an exam than students taking placebo. Apart from salmon, other good sources of omega-3s are anchovies, sardines, and mussels.

Stop catastrophizing.

When you are being attacked by anxiety, it is easy to get into the “catastrophic mind set”. Your mind suddenly gets absorbed by the negative, horrible thoughts. Instead of catastrophizing, take a few deep breaths, or consider taking a walk around the neighbourhood. The truth is that majority of the things we worry about don’t really happen. So instead of spending a lot of time and energy catastrophizing events, why not focus on the solution?

Get hot.

Spend several minutes in the sauna. Heating up your body reduces muscle tension and anxiety, according to research. In a 2009 study published in the Journal of Psychopharmacology, it was found that the sensations of warmth may alter neural circuits that control mood, including those that affect the neurotransmitter serotonin.

Learn mindfulness meditation.

Mindfulness meditation is particularly effective in treating anxiety. The act of practicing mindful awareness allows you to experience the true essence of each moment as it really occurs, rather than what is expected or feared. How do you begin? Start by intentionally paying attention to the present moment.

These are just among the many natural remedies for anxiety. Try them and be surprised of how they can actually make you feel a lot better, calmer and more ready to face another day.