Natural remedies are complementary or alternatives to prescription medications.
This article will detail natural remedies for anxiety, potential interactions, and when to see a healthcare provider.
They do not treat or cure anxiety disorders.
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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.
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 bodys stress response signals.
Acupuncture
Acupuncture may provide a natural approach to reducing anxiety.
Physical Exercise
Physical exercise has been shown to help alleviate anxiety.
It may even have clinical-level therapeutic effects.
Avoid Alcohol
Experts suggest avoiding alcohol if youre 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.
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.”
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.
Reduce Caffeine Consumption
Keeping caffeine consumption to a minimum can help if youre experiencing anxiety.
This is because caffeine use can induce or exacerbate feelings of anxiety.
There are also grounding tools you’re free to use, like grounding mats.
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.
Even natural remedies, and particularly herbal remedies, come with some risks.
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National Center for Complementary and Integrative Health.Melatonin: what you gotta know.
National Center for Complementary and Integrative Health.Kava.
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Harvard Health.Relaxation techniques: breath control helps quell errant stress response.
National Institute on Alcohol and Abuse and Alcoholism.Mental health issues: alcohol use disorder and common co-occurring conditions.
Henry Ford Health.Hangxiety: the link between anxiety and alcohol.
American Lung Association.Top 10 populations disproportionately affected by cigarette smoking and tobacco use.
Childrens Hospital of Philadelphia.When your childs anxiety is worth worrying aboutand how to help.
