Many herbal teas promise to help with anxiety and ease sleep. Some people find making and drinking tea soothing, but some teas may have a more direct effect on the brain that results in reduced anxiety.
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# How to treat anxiety naturally



Medically reviewed by Debra Rose Wilson, Ph.D., MSN, R.N., IBCLC, AHN-BC, CHT — Written by Zawn Villines —  Updated on October 5, 2023

Various natural remedies can help manage the symptoms of anxiety. These include exercise and relaxation activities, using supplements or CBD oil, and spending time with animals.

Anxiety is among the most common of mental health issues. In the United States, more than 19% of adults are affected by anxiety disorders yearly.

They face symptoms such as nervousness, agitation, tension, a racing heart, and chest pain.

Sometimes, another health condition, such as an overactive thyroid, can lead to an anxiety disorder. Getting an accurate diagnosis can ensure that a person receives the best treatment.

In this article, learn about a wide range of natural and home remedies that can help with stress and anxiety.

## Natural remedies for anxiety and stress

Natural remedies are generally safe to use alongside more conventional medical therapies.

However, alterations to the diet and some natural supplements can change the way antianxiety medications work, so it is essential to consult a doctor before trying these solutions. The doctor may also be able to recommend other natural remedies.

### 1. Exercise

Studies show that physical exercise can help reduce anxiety symptoms. Limited research also suggests that high intensity exercise may be more effective than low intensity regimens.

Exercise may also help with anxiety caused by stressful circumstances. Results of a 2016 study, for example, suggest that exercise can benefit people with anxiety related to quitting smoking.

### 2. Meditation

Meditation can help to slow racing thoughts, making it easier to manage stress and anxiety. A wide range of meditation styles, including mindfulness and meditation during yoga, may help.

### 3. Relaxation exercises

Some people unconsciously tense their muscles in response to anxiety. Progressive relaxation exercises can help to alleviate this tension and reduce stress.

### 4. Journaling

Finding a way to express anxiety can make it feel more manageable.

Some research suggests that journaling and other forms of writing can help people to cope better with anxiety. For example, a 2018 study found that emotion-based journaling may reduce mental distress and improve overall well-being.

### 5. Time management strategies

Some people feel anxious if they have too many commitments at once. These may involve family, work, and health-related activities. Having a plan for the next necessary action can help keep this anxiety at bay.

Effective time management strategies can help people reduce anxiety. Some people also find that breaking major projects down into manageable steps can help them to accomplish those tasks with less stress.

### 6. Aromatherapy

Smelling soothing plant essential oils can help to ease stress and anxiety. Certain scents work better for some people than others, so consider experimenting with various options.

Limited research suggests that lavender may be especially helpful in treating anxiety disorders.

### 7. Cannabidiol oil

Cannabidiol (CBD) oil is a derivative of the cannabis plant. Unlike other forms of cannabis, CBD oil does not contain tetrahydrocannabinol, or THC, which is the substance that creates a “high.” CBD oil may help treat anxiety, but there is insufficient evidence to confirm or deny its medicinal benefit.

CBD oil is readily available without a prescription in many alternative healthcare shops. In areas where medical cannabis is legal, doctors may also be able to prescribe the oil.

### 8. Herbal teas

Many herbal teas promise to help with anxiety and ease sleep. Some people find making and drinking tea soothing, but some teas may have a more direct effect on the brain that results in reduced anxiety.

Results of a small 2018 trial suggest that chamomile can alter cortisol levels, a stress hormone.

### 9. Herbal supplements

Like herbal teas, many herbal supplements claim to reduce anxiety. However, little scientific evidence supports these claims.

It is vital to work with a doctor knowledgeable about herbal supplements and their potential interactions with other drugs.

### 10. Time with animals

Pets offer companionship, love, and support. Research in 2018 confirmed that pets can be beneficial to people with a variety of mental health issues, including anxiety.

While many people prefer cats, dogs, and other small mammals, people with allergies will be pleased to learn that the pet does not have to be furry to provide support.

## Other treatment options

Anxiety that is chronic or interferes with a person’s ability to function warrants treatment.

Therapy can help a person to understand what triggers their anxiety. It can also help with making positive lifestyle changes and working through trauma.

One of the most effective therapies for anxiety is cognitive behavioral therapy (CBT). The goal is to help a person understand how their thoughts affect their emotions and behavior and to replace those reactions with positive or constructive alternatives.

CBT can help with generalized anxiety and anxiety relating to a specific issue, such as work or an instance of trauma.

Medication can also help a person to manage chronic anxiety. A doctor may prescribe medications from any of the following groups:

- antianxiety drugs called benzodiazepines, including Xanax and Valium
- antidepressants called selective serotonin reuptake inhibitors (SSRIs)
- sleeping medications, if anxiety interferes with sleep

People should follow the doctor’s instructions when using these drugs, as they can have severe and possibly life threatening adverse effects.

Natural anxiety remedies can replace or complement traditional treatments.

## Outlook

Untreated anxiety can worsen and cause more stress in a person’s life. However, anxiety is highly treatable with therapy, natural remedies, lifestyle changes, and medications.

A person may need to try several combinations of therapies and remedies before finding one that works. A doctor can help a person determine which options are best.

### How we reviewed this article:

Sources

Medical News Today has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical journals and associations. We only use quality, credible sources to ensure content accuracy and integrity. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.

- Anxiety disorder - Facts & statistics. (n.d.).

- Aylett, E., et al. (2018). Exercise in the treatment of clinical anxiety in general practice – a systematic review and meta-analysis.

- Barnhill, J. W. (2020). Overview of anxiety disorders.

- Brooks, H. L., et al., (2018). The power of support from companion animals for people living with mental health problems: A systematic review and narrative synthesis of the evidence.

- Can CBD help with my anxiety and depression? (2019).

- Henriksson, M., et al. (2022). Effects of exercise on symptoms of anxiety in primary care patients: A randomized controlled trial.

- Keefe, J. R., et al. (2018). An exploratory study of salivary cortisol changes during chamomile extract therapy of moderate to severe generalized anxiety disorder [Abstract].

- Malcolm, B. J., et al. (2017). Essential oil of lavender in anxiety disorders: Ready for prime time?

- Saeed, S. A., et al. (2019). Depression and anxiety disorders: Benefits of exercise, yoga, and meditation.

- Smits, J. A. J., et al. (2017). The efficacy of vigorous-intensity exercise as an aid to smoking cessation in adults with high anxiety sensitivity: A randomized controlled trial.

- Toussaint, L., et al. (2021). Effectiveness of progressive muscle relaxation, deep breathing, and guided imagery in promoting psychological and physiological states of relaxation.

- Torous, J. (2018). Online positive affect journaling in the improvement of mental distress and well-being in general medical patients with elevated anxiety symptoms: A preliminary randomized controlled trial.

- Wang, P., et al. (2018). Effect of time management training on anxiety, depression, and sleep quality.

- What are the different types of therapy? (n.d.).

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Medically reviewed by Debra Rose Wilson, Ph.D., MSN, R.N., IBCLC, AHN-BC, CHT — Written by Zawn Villines —  Updated on October 5, 2023

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