10 Natural Ways to Combat Anxiety and Promote Relaxation

Anxiety is a normal reaction to stress. Sometimes it’s a good thing that makes our senses aware of the danger ahead. But when anxiety becomes a constant thing, it needs to be treated. So, in this blog, I bring you 10 simple natural remedies for anxiety that every modern millennial must know!

Anxiety has always been there, it’s not a modern problem. But this massive health hazard was immensely ignored until a few years back. Do you know, the Vedic science had spoken about anxiety some 5000 years back. But since it was not a mass problem back in those days, many people didn’t know about it!

Unchecked anxiety may impair the quality of life. 

And many people in this modern world are battling the woes of anxiety. 

To be honest, anti-anxiety pills have helped many but the effects are temporary and the side effects are permanent. Maybe, that’s the reason why people today are more inclined towards natural remedies for anxiety or other mental issues.

Small alterations to the diet and lifestyle can go a long way in protecting your mental health.

Also Read: 8 Incredible Tips to manage Anxiety

Natural Remedies for Anxiety 

Every once in a while, we all tend to get anxious. Getting late to the office, stuck in traffic, giving a presentation or taking a test may cause anxiety. But if this happens every day, then you need to take the right actions.

Here are 10 natural remedies for anxiety that can help you survive the stress and strain of the modern world.

Also Read: Breathing exercises for Anxiety attack

1. Meditation in the morning

It’s scientifically proven that meditation is the best medicine for all mental woes. It is very effective in relieving stress and anxiety. Meditation can help slow down racing thoughts and improves a person’s ability to handle stress. A few minutes of meditation guards your energies and keeps you positive. This is very helpful in keeping the mind sane amidst all insanity. 

There are different types of meditation that you can try. Mindfulness-based meditation is one effective tool against anxiety. You can also try guided meditation from YouTube. Another meditation you can try is om chanting. 

Do this for 10 to 20 minutes in the morning before starting your day and you will instantly feel the difference in your energies. John Hopkins research suggests 30 minutes of daily meditation can ease anxiety, work as an antidepressant.

2. Practice Deep Breathing

Top experts from the world are now recommending Pranayama as an anti-stress practice. It is also an instant anti-stress remedy that’s helping many cope with their daily grind. 

A few minutes of Pranayama or deep breathing eases the nervous system and relaxes the mind. The best thing about Pranayama is that you can do it anywhere. It brings instant results in calming your heart beats and relaxing your nerves.

Bhramari Pranayama is particularly effective against anxiety neurosis. But you must talk to an expert before trying this! Bastrika Pranayama is another simple remedy that’s gaining popularity among millennials. Read my blog on the health benefits of Bastrika Pranayama.

3. Try Relaxation exercises

Many people clench their jaw or bite their teeth unconsciously as a natural response to anxiety. Relaxation exercises can help in easing these effects of anxiety. Even relaxation music can help in relieving anxiety!

Lie in a comfortable position. Focus and relax each muscle in your body. You can begin with the toes and then work up to the shoulders and jaw.

Also Read: Exposure Therapy In PTSD, Anxiety, and OCD

4. Mark your sleep as a priority

Insomnia is the most common symptom of anxiety. And most millennials compromise their sleep for the most trivial things. Partying, working, studying and completing assignments at the last minute contributes further to the stress and anxiety.

Here are a few tips to improve your sleep cycle:

• Avoid sleeping in the day as that can impact the quality of your night sleep.
• Do not use your gadgets before bedtime. Its research has proven that the blue rays from the screen can impact your sleep.
• Avoid tea or coffee after 6 p.m. as the stimulants in caffeine can stop the brain from shutting down.
• Keep your room dark and cool for quick and sound sleep.
• Write down your worries on paper and tear them down before going to bed.
• Maintain a good sleep routine and go to the bed at the same time every night.

5. Write down your worries and tear them down

Research says that writing down your worries before bed help in calming down your anxiety. Expressive writing is now accepted as a therapy in treating mental illness. This helps in channelling out the negative thoughts thus making space for good positive vibes.

Many cancer patients have reported that journaling has helped them a lot in coping with the stress of cancer. Daily gratitude diary writing is another instrumental practice in uplifting mental health.

6. Improve your Time management strategies

One of the most common reasons for anxiety is the lack of time management. It’s either because we are making too many commitments or because we are procrastinating on the work we have. The accumulation of deliverables tends to create mental stress. And this is unnecessary stress that can be easily avoided with better time management.

Always plan your days beforehand and schedule your tasks. Effective time management strategies can help people focus on one task at a time. You can use e-calendars to sort your schedule. This will not only help you be on time and prevent a lot of mess-ups. This will also save you a lot of time for all the other activities.

7. Aromatherapy

Aromatherapy is another effective remedy for anxiety. In recent times, this has found wide popularity among urbanites. Aromatherapy with essential oils has been proven effective in easing stress and anxiety. It further improves your sleep and uplifts your mood.

Studies also say that aromatherapy can regulate heart rate and help maintain blood pressure. Lavender oil is especially helpful in curing insomnia. Camphor and coconut oil can also help beat sleeplessness. Jasmine and vanilla oils are also effective in relieving anxiety and stress. 

The best thing about aromatherapy is that you can do it yourself. You can either inhale the smell directly either in the form of incense sticks, candles or oil diffuser or you can add it to your bathing water.

Also Read: Essential oil for stress and anxiety

8. Work out to prevent wear out

Exercise is a great way to direct your energies. Research and studies say that regular exercise can help in regulating stress and anxiety. Modern doctors too advocate exercise as a stress-buster. 

Exercise boosts the release of endorphin hormones which is a happy hormone that uplifts your mood. Even a brisk walk of 30 minutes works wonders in refreshing your mood.

Further, studies say that exercise promotes healthier food and lifestyle choices which can further contribute to anti-anxiety effects. 

9. Herbal teas

Herbal teas have become a trend for a reason. People are switching their sugary beverages with herbal teas because of their many health benefits. Apart from battling obesity and delaying ageing, herbal teas can also help soothe your senses.

Research says that herbal teas have anti-stress and anti-anxiety effects. Herbal teas have a direct effect on the brain that results in reduced anxiety. A study suggested that chamomile can alter levels of cortisol, the stress hormone.

10. Laughter therapy

The road to good health is paved by stretching your lips. That’s right. Laughter is the greatest of all medicine. Laughing makes you feel light and can be very helpful in managing anxiety. It is an instant mood lifter and a great stress-relieving therapy.

When you laugh your muscles relax and this sends a calming signal to your brain. Scientifically, laughter can help lower the levels of cortisol and enhance the levels of endorphins. 

You can watch a comedy movie or a stand-up show on YouTube or just talk to a friend who can see the humour in any situation. Many people also practice laughter therapy in the morning for better health!

Apart from these research-proven natural remedies for anxiety, you can try the following – 

Spend more time with animals or get a pet. It is scientifically proven that cuddling an animal can lower your stress.

Take a break once in a while. Travelling to a new place or taking a break from your fast-paced life is another great way to beat stress and anxiety.

Socialize with your friends and colleagues. Being alone or feeling lonely tend to trigger stress and anxiety. The necessity to socialize has been proven by the pandemic.

Music is another great therapy for stress and anxiety. Studies also say that music can play a great role in treating insomnia, Alzheimer’s, PTSD, heart problems, and depression. 

Take a hot bath with Epsom salts before hitting the bed. Bathing with warm water before bedtime relaxes your nerves and improves your sleep. Epsom salt in the water can boost your mood and act as a natural anxiety reliever.

Take away!

Stress, anxiety and depression are becoming common issues these days. And ignoring these mental health problems can lead to grave consequences. However, using pills for mood upliftment is also not the best option as they tend to have some dangerous side effects ranging from hallucinations to addictions.

So, practice positivity and try soothing your mood with these simple natural remedies that are research proven for their efficacy and safety. And don’t forget to share this with your friends and family!