The 9 Best Natural Remedies for Anxiety and 3 That Could Do More Harm Than Good

Anxiety is a common mental health condition that affects millions of people worldwide. While medications and therapy are effective treatments, many individuals seek natural remedies to manage their symptoms. This article explores nine of the best natural remedies for anxiety and three that you might want to avoid.

Understanding Anxiety: A Brief Overview

Anxiety is characterized by excessive worry, nervousness, and fear. It can manifest in various ways, including panic attacks, generalized anxiety disorder (GAD), social anxiety disorder, and specific phobias. The causes of anxiety are multifaceted, often involving a combination of genetic, environmental, and psychological factors.

The 9 Best Natural Remedies for Anxiety

1. Chamomile Tea

Chamomile has been used for centuries as a natural remedy for anxiety and insomnia. It contains apigenin, an antioxidant that binds to certain receptors in your brain, potentially promoting relaxation and reducing anxiety.

How to Use: Drinking chamomile tea before bed can help calm your nerves and promote sleep. For best results, choose organic, caffeine-free chamomile tea.

Research: A study published in the journal Phytomedicine found that chamomile extract significantly reduced symptoms of generalized anxiety disorder (GAD) in participants compared to a placebo.

1. Lavender Oil

Lavender oil is widely known for its calming and relaxing properties. It can be used in aromatherapy to reduce stress and anxiety.

How to Use: You can use lavender oil in a diffuser, apply it topically to your temples or wrists, or add a few drops to your bathwater.

Research: A study in Frontiers in Behavioral Neuroscience found that inhaling lavender oil reduced anxiety levels in patients undergoing dental procedures.

1. Omega-3 Fatty Acids

Omega-3 fatty acids, commonly found in fish oil, have been linked to a reduction in anxiety symptoms. These essential fats are known to support brain health and reduce inflammation, which may contribute to their anxiety-reducing effects.

How to Use: Include omega-3-rich foods like salmon, mackerel, and walnuts in your diet. Alternatively, consider taking a high-quality fish oil supplement.

Research: A study published in the Journal of Clinical Psychiatry showed that omega-3 supplements significantly reduced anxiety symptoms in medical students during exams.

1. Magnesium Supplements

Magnesium is a mineral that plays a crucial role in many bodily functions, including nerve and muscle function. Low levels of magnesium have been associated with increased anxiety.

How to Use: Magnesium can be taken in supplement form, or you can increase your intake of magnesium-rich foods such as spinach, almonds, and black beans.

Research: Research published in the Journal of the American Board of Family Medicine suggests that magnesium supplementation may help reduce anxiety symptoms, particularly in people with magnesium deficiency.

1. Ashwagandha

Ashwagandha is an adaptogenic herb commonly used in Ayurvedic medicine. It is believed to help the body manage stress and anxiety by reducing cortisol levels.

How to Use: Ashwagandha is available in various forms, including capsules, powders, and teas. Follow the dosage instructions on the product label.

Research: A study in the Journal of Clinical Psychopharmacology found that ashwagandha supplementation significantly reduced anxiety levels in adults with chronic stress.

1. Valerian Root

Valerian root is another herb traditionally used to treat anxiety and insomnia. It is believed to work by increasing levels of gamma-aminobutyric acid (GABA) in the brain, a neurotransmitter that promotes relaxation.

How to Use: Valerian root can be taken as a supplement or brewed into a tea. It is generally recommended for short-term use due to its potency.

Research: A review in the Journal of Clinical Sleep Medicine noted that valerian root could be effective in reducing anxiety-related sleep disturbances.

1. Exercise

Regular physical activity is one of the most effective natural remedies for anxiety. Exercise reduces stress hormones like cortisol and increases endorphins, which are natural mood elevators.

How to Use: Aim for at least 30 minutes of moderate exercise, such as walking, jogging, or yoga, most days of the week.

Research: A meta-analysis published in Depression and Anxiety found that exercise significantly reduced anxiety symptoms, particularly in people with elevated levels of anxiety.

1. Mindfulness Meditation

Mindfulness meditation involves focusing your attention on the present moment and accepting it without judgment. This practice can help reduce anxiety by breaking the cycle of worry and rumination.

How to Use: Start with a simple mindfulness practice, such as focusing on your breath for 10 minutes each day. Gradually increase the duration as you become more comfortable.

Research: A study published in JAMA Internal Medicine found that mindfulness meditation programs significantly improved anxiety, depression, and stress levels in participants.

1. Passionflower

Passionflower is a natural remedy known for its calming effects. It is often used to treat anxiety, insomnia, and nervousness.

How to Use: Passionflower can be taken as a tea, tincture, or supplement. It’s often combined with other calming herbs like valerian or chamomile.

Research: A study in the Journal of Clinical Pharmacy and Therapeutics found that passionflower was as effective as a common anti-anxiety medication (oxazepam) in reducing anxiety symptoms.

3 Remedies to Skip

While many natural remedies are beneficial, some are either ineffective or could potentially cause harm. Here are three you might want to avoid:

1. Kava

Kava is a plant native to the South Pacific that is often used to treat anxiety. However, it has been linked to serious liver damage, leading many health authorities to advise against its use.

Why to Skip: Despite its calming effects, the risk of liver toxicity outweighs the potential benefits. Safer alternatives like chamomile or passionflower are recommended.

Research: The Journal of Hepatology reported cases of severe liver damage in individuals taking kava, leading to its ban in several countries.

1. St. John’s Wort

St. John’s Wort is commonly used to treat mild to moderate depression, but its effectiveness for anxiety is questionable. Additionally, it can interact with a variety of medications, reducing their efficacy or causing harmful side effects.

Why to Skip: St. John’s Wort can interfere with medications such as birth control pills, antidepressants, and blood thinners, making it a risky option for those on other medications.

Research: A review in Cochrane Database of Systematic Reviews concluded that while St. John’s Wort is effective for depression, its benefits for anxiety are unclear, and its interactions with other drugs are concerning.

1. Alcohol

Some people turn to alcohol as a quick fix for anxiety, but this is not only ineffective but also harmful in the long run. Alcohol can initially reduce anxiety, but it often worsens symptoms as its effects wear off.

Why to Skip: Alcohol can lead to dependency, exacerbate anxiety symptoms, and interfere with sleep, making it a poor choice for anxiety management.

Research: A study published in Alcohol Research & Health highlighted the connection between alcohol use and increased anxiety, noting that alcohol often exacerbates anxiety symptoms rather than relieving them.

Conclusion

Natural remedies can be a valuable addition to your anxiety management plan, but it's essential to choose wisely. While chamomile, lavender oil, omega-3 fatty acids, and other remedies offer potential benefits, kava, St. John’s Wort, and alcohol are best avoided. Always consult with a healthcare provider before starting any new treatment, especially if you are currently taking medications or have underlying health conditions.