Natural Remedies for Anxiety: 12 Prescription Alternatives to Know
Medically reviewed by Dakari Quimby, PhD
Natural remedies are complementary or alternatives to prescription medications. Some remedies may not work immediately, but over time as the substances build up in your system (e.g., herbal supplements or adaptogens that protect against stress). Natural anxiety-relief options include herbal teas, movement, and mindfulness-based techniques, and lifestyle changes such as avoiding anxiety-inducing substances.
This article will detail natural remedies for anxiety, potential interactions, and when to see a healthcare provider.
Takeaway
If you or a loved one are finding it challenging to cope with anxiety, contact the Substance Abuse and Mental Health Services Administration (SAMHSA) National Helpline at 1-800-662-4357 for information on support and treatment facilities in your area. For more mental health resources, see our National Helpline Database.
12 Natural Anxiety Remedies That Aren’t Prescription Medicine
Natural remedies for anxiety may be useful when experiencing situation-specific anxiety. They do not treat or cure anxiety disorders.
Herbs
There are many healing herbs or medicinal plants for anxiety relief that can be consumed in teas, pills, capsules, and powders added to beverages. Specific herbs are adaptogens that have either been anecdotal or clinically proven to help reduce symptoms of anxiety, including:
Ashwagandha reduces cortisol levels to ease stress and anxiety. It is important to note that the evidence for its effectiveness is still being examined, and long-term safety has not been researched. Studies show it may have negative effects on the liver and thyroid.
Chamomile may be effective in reducing symptoms of generalized anxiety, but more research is needed. It may interact negatively with other drugs, so be sure to consult with a healthcare provider before taking it.
Melatonin for reducing anxiety. It has been documented to reduce anxiety before surgery. There is some risk of overdoes in children.
Kava kava may have a small effect on anxiety symptoms but has also been linked to severe liver injury.
Related: Herbal Supplements
Mindful Movement
Mindful movement techniques include yoga, tai chi, interpretative or intuitive dance, and qi gong. These tools work by bringing mindful attention to the breath and body. One meta-analysis from 2022 found yoga to be more effective than non-mindful exercise in relieving anxiety symptoms.
Related: What to Know Before Your First Hot Yoga Class
Breathing
Breathing techniques bring awareness to your breath and thoughts. They include simple deep breathing, box breathing (square breathing), or four-seven-eight breathing. They ease anxiety in part by reducing the body’s stress response signals.
Related: Understanding Diaphragmatic Breathing
Relaxation
Relaxation techniques like visualization or muscle tension release may be beneficial for people experiencing anxiety from living with chronic medical conditions or medical procedure anxiety.
Related: How to Manage Stress: Top Strategies for Stress Relief
Acupuncture
Acupuncture may provide a natural approach to reducing anxiety. One review of studies published in 2022 involving people with fibromyalgia (a chronic pain condition) found acupuncture effective in reducing symptoms of anxiety as well as pain, depression, sleep disturbances, stiffness, and fatigue.
Related: Acupuncture Benefits and Risks
Physical Exercise
Physical exercise has been shown to help alleviate anxiety. One meta-analysis from 2019 published in the journal Depression and Anxiety found exercise helps protect against anxiety symptoms in people with anxiety disorders.
Related: 8 High-Impact Exercises
Meditation
Mindful meditation (MM) helps someone focus on the present moment rather than worrying about the past or future. It may even have clinical-level therapeutic effects. One study from 2019 found a significant decrease in anxiety levels measured after meditation sessions in psychiatric inpatient youths (ages 13-19).
Related: How to Lower Cortisol: Short and Long-Term Solutions
Sleep Hygiene
Not only does anxiety make it more challenging to fall asleep and get a good night's rest, but not getting enough sleep can also exacerbate anxiety. Protect yourself against anxiety by establishing a consistent bedtime routine, creating a healthy sleep environment, and reaching out for professional help if lifestyle changes aren't working.
Related: Sleep Disorder Symptoms
Avoid Alcohol
Experts suggest avoiding alcohol if you’re prone to anxiety. Alcohol worsens anxiety over time. It also increases the risk of alcohol use disorder in people with pre-existing mental health conditions.
Takeaway
While alcohol may initially numb anxiety, that does not last. What's left is an increase in anxiety as the alcohol leaves your system. This is called alcohol-induced anxiety or "hangxiety."
Related: What Is Substance Abuse Disorder?
Quit Smoking
Nicotine use rates are higher in people with anxiety disorders. People with anxiety may use nicotine to cope temporarily—but nicotine is not a natural remedy for anxiety. Nicotine use and withdrawal are associated with increased anxiety. Quitting smoking, then, is a natural way to remove yourself from this unhealthy cycle that worsens anxiety.
Related: The Best Nicotine Patches to Help You Quit Smoking
Reduce Caffeine Consumption
Keeping caffeine consumption to a minimum can help if you’re experiencing anxiety. This is because caffeine use can induce or exacerbate feelings of anxiety. One study on people with panic disorder found the equivalent of five cups of coffee can actually trigger a panic attack. High doses of caffeine were also found to induce feelings of anxiety in healthy adults.
Related: How Much Caffeine Is Too Much?
Grounding
Grounding or earthing is another mindfulness technique that may help improve stress levels and overall mood. It involves putting your bare feet to the earth, which connects you to its electric charge. There are also grounding tools you can use, like grounding mats.
Related: All About Grounding: Techniques to Connect to Nature
Anxiety Attack: What to Do to Naturally Manage One
Experiencing an anxiety attack or sudden onset of intense anxiety requires immediate action. There are natural ways to manage an anxiety attack. One popular method is using the 333 anxiety rule or the rule of three for anxiety.
333 Rule for Anxiety
The 333 rule for anxiety can be used anywhere and involves naming three things you can see, three things you can hear, and three things you can touch. Practicing mindful deep breathing techniques is also beneficial during anxiety attacks.
Related: Panic Attack vs. Anxiety Attack: Key Differences
Natural Child Anxiety Remedies
When a child is experiencing anxiety, it's beneficial for parents and caregivers to help them try to identify exactly how they’re feeling—and why.
Additional tips include:
Acknowledge feelings
Model self-calming techniques
Rehearse and role play positive self-talk
Engage in supportive, non-judgemental conversation
Related: 6 Ways to Improve Mental Health Without Therapy
Herbal Anxiety Remedies and Potential Interactions
"Natural" doesn't necessarily mean it's always safe or risk-free. Herbal remedies for anxiety can interact with certain drugs and medications, especially in older adults or in people experiencing pregnancy. People with pre-existing health conditions, people taking medications and other supplements, and people who are pregnant should consult with a healthcare provider before taking herbal remedies for anxiety.
When to Talk to a Provider About Anxiety
If natural options are not providing relief, or if you are experiencing increased anxiety, it’s a sign it’s time to see a healthcare provider. Likewise, if you’ve tried to include natural remedies and lifestyle changes for your child or teen, and they’re still experiencing anxiety, consult with a healthcare provider.
Takeaway
Healthcare providers like medical doctors, pediatricians, and mental health professionals can help determine the root cause of anxiety, including underlying anxiety disorders.
Read Next: What Is a Pediatrician?
Summary
Natural remedies for anxiety include strategies like using herbal teas, lifestyle modifications, and engaging in mindfulness-based techniques. Natural remedies may be useful for reducing feelings of anxiety, but anxiety disorders should be discussed with healthcare providers. Even natural remedies, and particularly herbal remedies, come with some risks. If you're taking prescription medications, are an older adult, or are pregnant, it's safest to consult with a healthcare provider.
Read the original article on Verywell Health.
