13 Natural Remedies for Anxiety

Medically reviewed by Dakari Quimby, PhD

Whether you have occasional moments of anxiousness or a clinically diagnosed anxiety disorder, there's no one-size-fits-all approach to treating anxiety. In many cases, people may be treated with the use of counseling, anti-anxiety medications, or both if the combination is beneficial.

Yet, in addition to therapy and medication, there are natural anxiety remedies available that may help ease certain symptoms. These remedies range from supplements to relaxation techniques like meditation. Read on to learn more options for natural anxiety relief.

What Is Anxiety?

Anxiety generally refers to a state of worry or uncertainty. While it's normal to experience anxiety occasionally, the development of an anxiety disorder means that the anxiety has begun to affect a person's daily life activities.

Anxiety disorders will affect around 31% of adults across their lifetime. Also, not all anxiety disorders are the same. They can range from social anxiety or generalized anxiety disorder (GAD) to panic disorder and post-traumatic stress disorder (PTSD).

How Can I Treat Anxiety?

Traditional treatments for anxiety include talk therapy, medication, or a combination of the treatments. However, experts have been looking at alternative treatments for anxiety. Researchers have been investigating the role that natural remedies can play in treating anxiety symptoms like tension, worry, and rapid heartbeat.

Also, talk with a healthcare provider about any remedies that involve alternative treatments, like dietary supplements, before trying them. The FDA only minimally regulates dietary supplements, and the effects of supplements vary individually.

1. Exercise

Exercise is beneficial for overall health, including mental health. A reduction in anxiety can be a benefit of regular exercise. While it’s recommended that people get 150 minutes of moderate-intensity exercise per week, research shows that anxiety can be temporarily reduced immediately after even one exercise session.

With continued regular exercise, long-term anxiety symptoms may decrease as well. In addition, mindful movement practices, like yoga, are believed to have anti-anxiety effects.

2. Chamomile

Research suggests that regular use of chamomile may help reduce symptoms of moderate-to-severe GAD. People with GAD may worry about everyday things to the degree that the worry interferes with their daily lives. However, participants of one study had an improvement in their GAD after taking three 500mg capsules of chamomile extract a day for several months.

The long-term use of high-dose chamomile oral extract used in the study didn't seem to create safety concerns. While more research may be needed to know the exact quantity that is considered safe, it is generally believed that any amount used in tea, as well as any short-term oral supplementation, is safe.

Negative side effects like nausea and dizziness are not common, and chamomile may interact with blood-thinning medications (warfarin) or drugs used to prevent organ transplant rejection (cyclosporine). Chamomile could also prompt an allergic reaction in people who are sensitive to pollens like ragweed.

3. Acupuncture

Acupuncture is the practice of stimulating specific points on the body, usually by inserting thin needles into the skin. Researchers are looking into what other conditions the practice can benefit, including anxiety.

A review of 20 studies showed that acupuncture can reduce anxiety symptoms among people with GAD. This is especially true in the first six weeks of treatment. During that time, acupuncture can work faster than other treatments, such as anti-anxiety drugs. Since all the studies in the review only included people with GAD, more research is needed to determine whether acupuncture would be helpful for other anxiety disorders.

Research has deemed acupuncture safe. The key to safety is going to an experienced, trained practitioner who uses clean needles. If acupuncture is not performed correctly or dirty needles are used, there can be serious side effects.

4. Lavender

Research has pointed to an improvement in anxiety symptoms after consuming or smelling lavender—especially before surgery and before and after chemotherapy. However, lavender may not always be the best option for you.

Consuming lavender in tea or extract form could cause side effects like headache and constipation. It might also increase drowsiness when used with other sedative medications.

5. Aromatherapy

Using essential oils as part of aromatherapy may be a natural way to get anxiety relief. Aromatherapy entails filling a space with the smell of a particular oil, which is typically plant-based, and inhaling it. One review found that essential oils overall helped reduce anxiety. However, citrus essential oil was significantly helpful for anxiety-reducing effects.

6. Omega-3 Fatty Acids

Found in seafood, shellfish, and fish oil supplements, omega-3 fatty acids are needed to build brain cells and help with other basic functions. The fatty acids might also have a positive impact on anxiety.

Although studies have had mixed findings, some research reveals that omega-3 supplementation may help significantly reduce and prevent anxiety symptoms. This is especially true for people who've been diagnosed with a specific disorder.

7. Vitamin B

For decades, it's been understood that there's an association between vitamin B12 levels and anxiety symptoms. Research has suggested it's not uncommon for people with anxiety to have low levels of vitamin B12. The belief is supplementation of vitamin B12 may help reduce or prevent anxiety symptoms.

Vitamin B6 might ease anxiety as well. High-dose supplementation of the vitamin has been shown to reduce self-reported anxiety. More robust research is needed to say for certain, but some studies have also shown that daily intake of vitamin B6 helps reduce a range of premenstrual syndrome (PMS) symptoms, particularly PMS-related anxiety.

B vitamins are generally safe to use but have the potential to interfere with some medications. Check with a healthcare professional to be certain before use.

8. Meditation

Meditation is one of many relaxation techniques focused on intentional breathing and the mind-body connection. It's often recommended as an add-on to clinical anxiety treatment plans.

By producing a deep state of relaxation, studies have suggested that meditation may help reduce anxiety symptoms in people with diagnosed anxiety disorders. There's practically zero risk involved in trying out a meditation session, as long as you're in a safe environment to close your eyes and zone out.

9. Journaling

One study found that one month of "positive affect journaling"—writing down positive feelings or emotions—resulted in less anxiety in people who had various medical conditions and experienced heightened anxiety symptoms. Additional research on how different types of journaling could help anxiety is likely needed before experts broadly recommend it.

10. Melatonin

Melatonin, which occurs naturally in the body to help with sleep, is also available as a supplement with possible benefits for anxiety. Research has shown melatonin to support anxiety symptom reduction for individuals undergoing surgical procedures. However, more research is needed to determine its effectiveness for anxiety unrelated to surgical procedures.

11. L-theanine

L-theanine is an amino acid found in green tea but that is also available in supplement form. One review of already-published research concluded that taking 200-400mg of L-theanine supplements a day reduced anxiety levels in people going through stressful situations. However, it is unclear how the effectiveness of L-theanine would change when it is consumed as part of tea.

12. Magnesium

Magnesium—a mineral found in foods like whole grains, leafy greens, and milk—plays a role in brain function, resulting in a potential effect on anxiety. One research review found initial evidence suggesting that magnesium supplementation could potentially reduce mild anxiety symptoms, generalized anxiety, and anxiety-related PMS symptoms.

However, more studies are needed on the impact magnesium could have on anxiety symptoms more broadly. Additionally, more research is necessary to know what form of magnesium is best for anxiety management. Magnesium lactate, magnesium oxide, and magnesium glycinate are all examples of magnesium supplements.

13. Lemon Balm

Lemon balm, an herb in the mint family, has long been considered to have calming properties. While current research is limited, there is some evidence showing its positive impact on anxiety and mood. For example, two separate studies found that consuming drinks infused with lemon balm had a positive anti-anxiety effect on people recovering from heart surgery and severe burns.

When to Contact a Healthcare Provider

Experiencing anxiety symptoms that affect much of your routine, functioning, and interactions with others is a reason to contact a healthcare provider. They can help determine the root cause of your anxiety and provide guidance for treatment options like seeing a mental health professional.

It's also a good idea to see a healthcare provider if your anxiety treatment is no longer effective or results in side effects that are hard to tolerate. Always talk to a healthcare provider before stopping a medication.

A Quick Review

Natural remedies such as consuming chamomile, lavender, omega-3 fatty acids, L-theanine, and magnesium, as well as practices such as acupuncture, meditation, regular movement, and journaling may help relieve anxiety symptoms. However, talk with a healthcare provider to determine which natural anxiety relief options are appropriate for you.

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