Updated: Oct 30, 2021
5 Natural Remedies for Reducing Anxiety and Stress
Anxiety is very normal in everyone's life. Now, it has become an epidemic across all over the world, especially in the United States. It has overtaken stress as a leading mental disorder.
The National Alliance on Mental Illness says that one out of five people is affected by anxiety disorders at a time. It is estimated that approximately 40 million people in America are struggling with anxiety.
Among these 40 million, half of them were the college students of America, suffering a lot from this disorder. Anxiety is very common. Do you know where it comes from? It is just because of fear and negative news or thoughts that you have come across.
Change this condition positively, then you'll not get anxiety at all. It motivates you to stay organized, makes you aware of the danger, and helps you calculate the risks.
Medications are very important to treat or manage severe anxiety conditions. You can cure them either in the form of medications or by natural means.
You can also follow some DIY techniques that help you calm down and rest peacefully. We’ve mentioned those techniques in the below section, just scroll down to view them.
5 Natural Remedies To Treat Anxiety & Stress
Although there are many medications to treat the symptoms of anxiety, for a long-term solution you can consider some natural remedies also.
Well, if the natural remedies are from our kitchen, then we don't want to spend a huge amount on medications. If you’re seeking a natural approach to ease anxiety, then this portion is for you. Just go through it.
1. Lavender essential oil
Lavender is a safe aromatic plant, the scientific name is Lavandula hybrida. Lavender and its benefits were discovered more than 2,500 years ago.
Its aroma was believed to be an "emotional" anti-inflammatory. But now Lavender essential oil has become one of the most favorite essential oils in the world.
A study in Florida was conducted on students before moving to the exam hall. Researchers were surprised to see that the students who inhaled the scent of Lavender oil had shown less anxiety.
In another study, the dental patients were found less anxious while smelling the scent of lavender oil in the waiting room.
Lavender oil is also available in the form of pills. It alleviates anxiety, depression, and sleep disturbance. A German study has shown that people who have taken lavender pills had reduced the anxiety symptoms as effectively as the anti-anxiety medication, Lorazepam.
In a 2013 study, researchers found that lavender oil capsules have reduced depression and anxiety symptoms. Also, it did not lead to any adverse effects.
Not only the oil, but its aroma also helps in relieving stress. Inhaling pure lavender essential oil or applying it on the back of your neck or ears also significantly reduces stress. You can also combine lavender and vetiver essential oil for a better result. Combining them is also safe to use.
2. Vetiver Essential Oil
Vetiver is a traditional Indian herb that has been used in healing many ailments for thousands of years. The essential oil prepared from the vetiver offers relaxation. It is also known as the “oil of tranquility" for its soothing and uplifting properties. This helps reduce anxiety and nervousness.
How to use it?
Take 1-2 drops of pure vetiver essential oil and apply it on your wrist, neck, or chest to ease nervousness or anxiety. You can also take a vetiver bath by adding 5-10 drops of vetiver essential oil to the bathwater to gain its benefits. This too offers more relaxation.
This is one of the most powerful herbs in the Ayurvedic system. Ashwagandha root is also referred to as the “Indian ginseng.” It is a rejuvenating herb that helps support the body’s response to stress. It lessens your anxiety without causing drowsiness or making you fall.
4. Lemon balm
Lemon balm is the next natural herb that helps reduce anxiety. The name lemon balm is derived from the Greek word "honey bee". It is scientifically spelled as Melissa officinalis.
Lemon balm has been used since the Middle Ages to treat stress, anxiety, and helps you sleep peacefully without any interventions. A study in healthy volunteers found that volunteers who have taken the standardized lemon balm extract have greatly reduced their anxiety and they remained calmer.
When comparing lemon balm with placebo, the lemon balm stands first and placebo comes behind. So you can consume them with no confusion. But it is always better to seek medical advice for its usage.
Though lemon balm is safe, start trying it with a small dose and follow the instructions properly. Lemon balm is available as capsules, extract, and tea. Lemon balm is often combined with other herbs such as chamomile, hops, and valerian for its calming properties.
5. Chamomile Tea
One of the best refreshing and calming herbs is Chamomile. It is loaded with a natural compound called Matricaria recutita, which is responsible for its calming properties. The same compound is used in drugs like Valium to bind the brain receptors.
So without any doubt, you can have this chamomile as a part of your daily diet to keep you calm. It is available as supplements and tea. Drinking a cup of chamomile tea gives you refreshment and relaxation.
A study with generalized anxiety disorder (GAD) people, at the University of Pennsylvania Medical Center, in Philadelphia, found that chamomile supplements had greatly decreased their anxiety symptoms.
If you have a panicky moment, then drink a cup of chamomile tea to calm you down.
Natural ways to reduce anxiety
Anxiety is not bad at all. But, if it becomes a daily struggle, then it's time to call your doctor. Uncontrolled anxiety can greatly affect your life. So control yourself by trying out these ideas given below.
Do regular exercise and keep yourself active both physically and mentally.
Quit smoking: Smokers often switch to cigarettes during stressful times. But researchers have suggested that nicotine and other chemicals in cigarettes is an easy pathway to the brain to link anxiety.
Avoid drinking alcohol: Same as cigarettes, alcohols are also the root of anxiety.
Practice deep breathing: Deep breathing can help restore normal breathing patterns and thus reduces anxiety.
Meditation to Overcome Stress
Don't add caffeine to your diet, instead use herbal teas that help you get rid of anxiety.
Have a peaceful goodnight sleep
Meditate as much as possible to keep your mind free from stress and anxiety.
Maintain a healthy diet
Try aromatherapy to promote your health.
Drink chamomile tea during anxiety.
If you feel anxious at any time, try to follow the above techniques to calm you down. all these 5 Natural Remedies for Reducing Anxiety and Stress will definitely work with anxiety. So don't worry. But if your anxiety has gone too serious then medication is very much necessary. So consult your doctor as soon as possible.