Four Natural and Sustainable Remedies for Anxiety
Is there a way to get rid of anxiety naturally? While anxiety can make us feel like things are out of control, there are actually many things within our control when it comes to regulating our mood and nervous system to decrease anxiety symptoms. Here’s a look at four natural remedies for anxiety that support mental wellness, promote emotional balance, and reduce stress without side effects.
1. Ashwaganda
Many people living with chronic anxiety have elevated cortisol levels. When we feel stressed or sense danger, our bodies trigger the release of cortisol as a way to “rev us up” as a protective mechanism. However, cortisol is only meant to be a temporary help. When our cortisol levels stay elevated due to prolonged stress or a “stuck” fight-or-flight response, we can get trapped in a cycle of high cortisol. Ashwaganda is one of the best anxiety supplements because it has been found to naturally reduce elevated cortisol levels associated with stress.
Ashwaganda is an evergreen shrub found in parts of Asia, Africa, and Europe that has been used in traditional medicine for generations due to its ability to boost physical and emotional resilience. However, even Western medicine acknowledges Ashwaganda’s benefits for reducing stress and anxiety. Modern researchers believe that Ashwaganda’s robust phytochemicals are behind its efficacy for reducing anxiety.
2. Magnesium
When looking for natural anxiety relief, consider that your anxiety may be caused by low magnesium. In recent years, several studies have found a link between low magnesium status and psychological stress. A 2021 study that used randomized controlled trials actually found that magnesium supplementation may reduce anxiety in adults with chronic mild-to-moderate anxiety. Researchers believe that magnesium helps to ease anxiety by blocking the neuroendocrine pathways that send cortisol to the brain.
3. Ylang ylang
Most people know about lavender for reducing anxiety using aromatherapy. While lavender is a perfectly good choice, there’s a potent aromatherapy option you may be overlooking. An extract from a tropical tree native the Philippines, Malaysia, Thailand, and parts of Australia is one of the best essential oils for anxiety. Ylang ylang fragrance is known to reduce stress and boost feelings of calm. In studies, it has even been found to do everything from helping to lower blood pressure to providing relief from neuropathic pain. Of course, the best part is that ylang ylang has a dreamy, tropical fragrance with sweet floral undertones and hints of exotic spices.
4. Breathwork
While breathing is something we do every second of every day without ever really thinking about it, how we breathe can take a big toll on our mental health. When we feel stressed, it’s natural to take rapid, shallow breaths. Unfortunately, this type of breathing can put us into a spiral of increased heart rate, shortness of breath, and dizziness. The amazing part comes next.
Slow, measured, and deliberate breaths can rescue us from that spiral. When researchers studied breathing practices for stress and anxiety reduction, they added the following techniques to their recommended framework for regulated slow breathing:
- Extended exhales
- Box breathing
- Slow breathing with pauses or holds
- Slow diaphragmatic breathing
- Combined fast and slower breathing (alternate nostril breathing and unilateral nostril breathing)
Anxiety breathing exercises help to shift the body out of a physical stress response in a number of different ways. In addition to improving oxygenation and calming the nervous system to help pull us out of a panic spiral of shortness of breath and elevated heart rate, intentional breathing also redirects our focus to the present state of our physical bodies instead of the source of stress.
Looking for more natural remedies? Be sure to contact a local functional medicine doctor in NYC, Los Angeles, Chicago, or wherever you might live!
Speaks from heart, always too passionate and driven by emotions. Spins the words with kindness & sharpness, intriguing your ever-inscrutable minds.
