Natural Remedies for Anxiety

Everyone experiences anxiety symptoms every now and then. We live in a fast-paced world, and anxiety has become a common experience for many individuals at different anxiety levels. Those who suffer from anxiety disorder, panic attacks, and mental health instability may feel that there is no hope. Many mental health professionals prescribe prescription medications like selective serotonin reuptake inhibitors to regulate mood. But if you're like me, you prefer alternative treatments and natural approaches to reduce anxiety symptoms.

I will break them into three main categories: Mindfulness or Cognitive Behavioral Therapy (CBT), Herbal and Natural Remedies, and Lifestyle.

TABLE OF CONTENTS

Mindfulness VS CBT
Herbal Supplements
Natural Supplements
Aromatheray for Anxiety
Connection with Nature

Mindfulness Practices VS CBT for Mental Health

Cogntive Behavioral Therapy (CBT), also known as talk therapy, and mindfulness practices are similar but aren't necessarily the same.

Cognitive Behavioral Therapy (CBT)

• Focuses on identifying and changing negative thought patterns and behaviors.
• Helps individuals challenge irrational beliefs and replace them with healthier thoughts.
• Uses structured techniques like cognitive restructuring, exposure therapy, and behavioral activation.

Mindfulness Practices

• Focus on being present in the moment without judgment.
• Encourage awareness of thoughts and emotions without reacting impulsively.
• Include meditation, deep breathing exercises, and mindful movement (like yoga).

Natural and Herbal Supplements for Anxiety

Here is a list of some natural and herbal dietary supplements that can reduce anxiety. Keep in mind that everyone is different, and what may work for others may not work for you. Consulting a healthcare professional is always advised, even when looking for natural remedies for anxiety.

Herbal Supplements

• Ashwagandha (root) – Adaptogen that reduces cortisol, which can decrease anxiety symptoms. It helps the body manage stress. Garden of Life mykind Organics Ashwagandha Stress & Mood is a clinically studied adaptogenic herb designed to nourish your adrenal glands, enabling your body to manage stress effectively while optimizing energy levels and combating fatigue.
• Valerian Root – Acts as a natural sedative. It increases GABA levels, similar to anti-anxiety medications.
• Chamomile (flower) – Helps relaxation and sleep.
• Lavender (flower/oil) – Reduces stress and promotes calmness.
• CBD Oil Interacts with the endocannabinoid system to reduce anxiety symptoms. It helps promote relaxation without psychoactive effects. Full-spectrum CBD may be more effective than isolate. Herbal remedies like Harrelson's Own Anxiety Relief Sublingual Spray are great for instant relief because of their fast-absorbing formula that relieves anxiety symptoms and promotes peace and tranquility. Read Harrelson's Own  reviews here to see how much users love this product!

Natural Supplements

• Magnesium - Helps regulate the nervous system and reduce stress. Magnesium glycinate or citrate is best for absorption. Deficiency can contribute to anxiety symptoms.
• L-Theanine - It promotes relaxation without drowsiness. Helps increase GABA, dopamine, and serotonin levels. Pure Encasulations L-Theanine capsules promote relaxation and moderate occasional stress.* l-Theanine, the biologically active constituent of green tea, has been discovered to help enhance alpha wave production and support healthy cellular function.
• Omega-3 Fatty Acids—Found in fish oil, omega-3 fatty acids support brain health and reduce inflammation. They may also help balance mood-regulating neurotransmitters to improve mood.
• B Vitamins (Especially B6, B9, B12) - Support neurotransmitter production (serotonin, dopamine). Deficiency in B12 or folate (B9) is linked to anxiety. It is best taken in a B-complex supplement.
• GABA (Gamma-Aminobutyric Acid) - The brain’s main GABA (Gamma-Aminobutyric Acid). BrainMD GABA Calming Support calms the mind to help better cope with stress, restlessness, and occasional anxiety.
• Probiotics (Gut Health & Anxiety) - Gut bacteria influence mood through the gut-brain connection. Lactobacillus and Bifidobacterium strains may help with stress reduction. Ancient Nutrition SBO Probiotics Gut Restore contains probiotics, prebiotics, and postbiotics to promote a healthy gut microflora.

Aromatherapy With Essential Oils for Anxiety Symptoms

Personally, I feel aromatherapy can be a great addition to reducing feelings of anxiety. It uses essential oils to stimulate the olfactory system, which influences the brain’s limbic system—the part responsible for emotions and mood regulation. Aromatherapy can trigger relaxation responses, lower stress hormones, and have mild sedative effects.

Connection with Nature

For those with milder anxiety symptoms, nature, like some of the suggestions below, may be all you need to help with stress management and reduce symptoms of anxiety.

• Forest Bathing (Shinrin-Yoku) – It involves immersing yourself in a natural forest setting to reduce stress and improve well-being. Spending time in nature lowers stress hormones, increases dopamine and serotonin, which helps promote relaxation.
• Grounding (Earthing) – Physically connecting with the Earth's surface to balance the body's electrical energy. It involves direct skin contact with the ground (such as walking barefoot on grass, sand, or soil) to absorb the Earth's natural electrons.
• Sunlight & Vitamin D – Sunlight exposure triggers the release of serotonin, a neurotransmitter that improves mood and promotes feelings of calm.