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9 Best Natural Remedies To Combat Anxiety

Need to know right now what natural remedies can beat anxiety?

Here are 9 of them that can start helping you today.

Whilst everyone experiences anxiety occasionally, for some people the feeling of anxiousness doesn?t subside. In my counselling practice I have seen clients struggle with their daily life as the anxiety takes over. But with strategies and a plan in place recovery is possible.

Anxiety can leave you feeling exhausted, overwhelmed and can impact work, relationships, home and your social life.

This post is about 9 natural remedies for anxiety. I have seen clients who have totally turned their life around by implementing these strategies and creating a self-care plan.

Best natural remedies for anxiety relief.

1. Grounding

When you start to feel an anxiety attack coming on you may experience a racing heart, a cold sweat and may feel dizzy. This is the time a grounding technique can help.

A grounding technique?s purpose is to bring you back to the present moment instead of being caught up in your thoughts. Grounding techniques encourage calmness and self-regulation and help to stop your immediate distress.

One of the easiest, and I think the most flexible to use anywhere, is the 5, 4, 3, 2, 1 technique. It works like this. Find five things that you can see. What are four things that you can feel? Three things that you can hear? Two things that you can smell? One thing that you can taste?

This technique requires you to use all your senses which helps to transport you back to the present moment. Performing this slows down your heart rate and shifts your focus away from the anxiety providing you with anxiety relief.

Another grounding exercise for anxiety is deep breathing. Try inhaling slowly through your nose for 4 seconds. Hold the air in your lungs for 4 seconds. Then exhale through your mouth slowly for 6 seconds. Keep deep breathing for at least 2 minutes. For optimal results try deep breathing for 10 minutes.

These techniques take minimal effort but can have such a large impact on reducing your anxiety.

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2. Acupuncture

Acupuncture for anxiety works by inserting very fine needles into very specific acupoints in the body. The aim of these needles is to unblock the energy or ?Qi?. When this energy is blocked, unbalanced or even excessive, it stops the flow of the ?qi? according to Chinese Medicine.

Acupuncture can provide immediate anxiety relief depending on the severity. Otherwise it may take a few sessions before anxiety relief is felt. Acupuncture will help to regulate your nervous system and bring it back into balance and can increase the release of endorphins. Endorphins are chemicals that our body produce that relieve stress and pain.

Acupuncture sessions for anxiety usually last around 60 minutes. But this includes discussion around your health and wellbeing to make sure there is a thorough understanding or your overall health. The actual needles are usually only in 25-30 minutes.

Often people worry that the needles will be really painful when inserted and that the overall treatment will hurt. The needles are extremely fine and so often nothing is felt or very little.

Make sure you use a certified acupuncture practitioner. Examine their training and credentials and ask as many questions as you need to. Some clients have said that acupuncture was a game changer in treating their anxiety.

If you are looking for a natural remedy for anxiety then acupuncture may be worth a try.

3. Manifestation Journal

If you have never heard of a manifestation journal it is simply a journal for manifesting. Manifesting is about encompassing positive behaviour and positive thoughts through the law of attraction. Essentially what you are writing is what you would like to attract into your life.

For some people the design of the manifestation journal is important. Some like to use blank pages whilst others would prefer using an app or their laptop. Think about what makes you the most comfortable, which type you most like and if a particular type makes you feel more excited about using it.

Before you get started really think about what it is your are trying to achieve in your life so you can set specific goals. Try to not just visualise but actually feel what it would be like with that goal reached. How do you feel inside? What will it mean to you to reach this goal? Why is this goal so important to you?

One way to be really clear with your goal is using the SMART technique.
S = Specific
M = Meaningful
A = Achievable
R = Realistic
T = Trackable

This technique will really guide you to making your goals clearer and more attainable.

When writing down your goals write in the present tense. This affirms your feeling and desire. For example don?t write ?I want to feel healthy and have plenty of energy?. Instead write ?I feel so energetic and healthy right here in this moment?.

You may like to draw a vision board of what your goals are or write down affirmations that are full of self love and gratitude. Writing down an appreciation list can also help to decrease the anxiety as it draws your attention away from the negative and looks at the positive.

A manifesting journal can help combat any self-limiting beliefs and help you focus on what you want. So start creating your dream life and let go of what doesn?t serve you well.

4. Essential Oils

Essential oils not only smell beautiful and add ambiance to a room but also have many healthy benefits. The theory behind aromatherapy is that the smell receptors in your nose are stimulated by the essential oils which then sends messages to your nervous system.

Clients have often commented that they feel so much happier and anxiety free by having their diffuser going throughout the day. Not only because it is aesthetically pleasing but they do find the blend of oils help them to feel calmer.

The first essential oil I recommend to turn to for calmness is Lavender. Not only does it smell beautiful but it promotes a relaxation effect. It is considered to be one of the best essential oils to use for anxiety, panic attacks, insomnia and irritability.

I always recommend using pure essential oils. This means that they have not been diluted or altered with chemicals or additives.

Essential oils can be used in a diffuser, in the bath, placed on a tissue to inhale or you can even purchase aromatherapy necklaces. It is vitally important not to ingest the essential oils as many are toxic.

Another great essential oil is Chamomile. Chamomile can assist with depression, insomnia and restlessness by soothing, calming and relaxing you.

Valerian is a grounding oil that can help to balance out emotions and provide a calming and relaxing effect to help with the anxiety.

Essential oils are natural remedies for anxiety that can be used in a variety of ways that best suit your lifestyle and your own personal preference.

5. Pilates

Pilates not only help us to feel stronger and more flexible but are great for anxiety and stress relief. Plus minimal equipment is required.

Pilates aims to strengthen your core muscles which comprise of your back, thighs, pelvic floor, hips and abdomen.

Pilates is a low impact exercise that promotes strength, flexibility and stability. All that is needed is a pilates mat and either attend a class or your can find free pilates workouts on youtube.

You don?t need to be at a particular fitness level as pilates are accessible for all fitness levels. Some of my clients have had a fear of trying pilates as they presumed that you needed to be super flexible. But this is not the case. So don?t fear pilates as there are so many different workouts including beginner workouts.

By doing mindful movement you are helping to create a connection between your mind and body. With the mind body connected it enhances change within the body.

Changes may include becoming more mindful and present thus not feeling as anxious and stressed. It could be healthy changes in your diet. Better posture and improved sleep.

Pilates can help alleviate the daily stressors, help with anxiety and bring you into a more calmer and happier mental state. It is recommended to try and do 4 pilates sessions a week to ward of anxiety symptoms.

So try incorporating pilates into you self-care routine to decrease the anxiety and stress in your life.

6. Crystals for anxiety

Buying crystals to help with anxiety symptoms have become a popular choice as a natural remedy. Whilst I have not tried this remedy I have had clients tell me that it has helped them.

It is believed that the healing power comes from the crystals energy to unblock particular chakras or energy centres within the body. The crystals have the ability to alter or influence our frequency and vibration levels.

Crystals have been considered to slow down a racing mind, reduce panic and stress and help with concentration and focus. The very symptoms that are common if you suffer from anxiety.

Some of the crystals that are recommended for anxiety include Rose Quartz, Amethyst, Clear Quartz, Kyanite and Sodalite.

To use the crystals for anxiety try holding them in the palm of your hand, if meditating you may like to focus on them or you can place the crystals in different locations of your home.

Whilst I have not had personal experience with crystals I do know of clients that add this to their self-care list. Spiritual self care can bring inner peace and calmness which can assist with decreasing anxiety and stress.

7. Cognitive behavioural therapy

Our thoughts and emotions can affect our behaviour. Imagine this situation. You go to work and your work mate walks straight past you and doesn?t say hello. Your interpretation of the situation may be ?oh no have I said or done something wrong??. Or it could be that you think ?They seem to be having a bad day today?.

Your emotions or feelings from this may be that you feel anxious, sad, worried or angry. If you feel anxious you may also have a physical symptom like a stomach ache. Your behaviour or response to this situation may be that you decide you?re not going to bother speaking to your workmate today.

See how from one situation there are many interpretations that can be derived from it. How you view the situation is totally your own perspective of it.

Cognitive behavioural therapy is a treatment that encourages changes to unhelpful thinking patterns. Cognitive behavioural therapy looks at recognising and understanding cognitive distortions so that these unhelpful thoughts can be challenged.

Learning to become more confident in your own ability to problem solve can help you to cope with challenging or difficult situations. There may be situations that you fear so you try your best to avoid them. Cognitive behavioural therapy can help you face these fears and teach you how to calm your mind and body.

Once you have learnt and practiced some strategies and techniques of cognitive behavioural therapy you are able to improve your quality of life by reducing the anxiety. But practice is the key and it may take some time to change the unhealthy thinking patterns.

CBT is a good natural remedy for anxiety as long as you are prepared to put in the work required. It is not a ?quick fix? but rather requires you to actively participate.

8. Relaxing music

When we?re feeling anxious our bodies can react with the fight or flight response which can make our heart rate and blood pressure go up. When feeling like this our adrenal glands start producing cortisol which is known as the stress hormone. Excessive cortisol can lead us to feeling mentally and physically exhausted.

Listening to music can shift our mindset and reduce these symptoms. Our heart rate and the cortisol level can reduce. Our stress levels go down as we?re distracted by the music. As we start to feel happier our body releases endorphins which helps us feel calmer and have a better sense of wellbeing.

If you find it difficult to sleep of a night, having relaxing music playing can calm your body, distract you from your days? stressors and help you gain a better quality of sleep.

Music is something that can be added to your self-care list as a natural remedy. Music is easy to access and can be played on your way to work, when doing house hold chores, when doing a workout, whilst having a meal. The list could go on and on.

Listening to nature sounds can help some people de-stress whilst others prefer something with a beat and that they can sing along to. Music is something that can be enjoyed by everyone as there is so much variety.

Next time you start to feel anxious try listening to music.

9. Indoor plants

Many studies have shown that indoor plants can reduce stress and anxiety. Not only do indoor plants look pleasing to the eye but they help to improve your mood, improve air quality and help cognitive function.

You may be thinking ?where do I start?? If you?re not feeling confident about looking after indoor plants then you may feel apprehensive about trying this as a natural remedy for anxiety.

Here are a few plant ideas to get you started. Aloe Vera. This plant is a succulent and is easy to care for. Aloe Vera is considered a plant that will help to calm a stressed mind and reduce tension headaches. If you?re looking for a low maintenance indoor plant then this may be a good one to start with.

The next indoor plant is lavender. Lavender is a popular choice for promoting relaxation and calmness not to mention it?s smell is divine and the flower is beautiful. Lavender helps to ease anxiety and stress and is great for assisting you to sleep.

Peace Lillies are one of my favourite looking plants. Their gorgeous flowers add such happiness and vibrancy to any room but they also have wellness benefits. Their harmonious scent reduces stress and their large leaves are great for taking the toxins out of the air.

Indoor plants create an atmosphere of peace, calm and serenity. It helps to bring the outdoors of nature indoors. Caring for plants have shown to reduce stress levels and improve your overall mood. So maybe add some indoor plants to your home to create calm in your life and feel anxiety free.