10 Proven Ways to Reduce “Anxiety”

Anxiety is a common mental health condition that can significantly affect an individual’s daily life.

While medication and counseling are both effective treatments, natural solutions can also help alleviate anxiety symptoms.

In this article, we will discuss some natural ways to reduce anxiety.

1. Exercise:

Regular physical activity can help lower anxiety by increasing endorphin production, which is a natural mood booster.

Exercise can also help with sleep quality, stress reduction, and self-esteem.

2. Mindfulness meditation:

Mindfulness meditation involves focusing on the present moment and accepting thoughts and feelings without judgment.

Studies have shown that practicing mindfulness can reduce anxiety symptoms and improve emotional regulation.

3. Aromatherapy:

Aromatherapy involves using essential oils to promote relaxation and reduce anxiety.

Lavender, bergamot, and chamomile scents are relaxing to the body and mind.

4. Herbal remedies:

Some herbal medicines, such as valerian root, passionflower, and kava, have been demonstrated to be relaxing and can help with anxiety symptoms.

However, before using any herbal supplements, consult with a healthcare provider because they may combine with other prescriptions or cause negative effects.

5. Deep breathing exercises:

Deep breathing exercises can help reduce anxiety symptoms by activating the body’s relaxation response.

Taking deep breaths, holding them for a few seconds, and then slowly exhaling can calm the body and mind.

6. Eat a healthy diet:

Eating a healthy diet can help reduce anxiety symptoms by providing the body with essential nutrients.

Consuming omega-3 fatty acid rich foods like fatty fish, nuts, and seeds can help reduce inflammation and support brain function.

7. Progressive Muscle Relaxation (PMR):

PMR is a relaxation method that involves tensing and releasing various muscle groups in the body in order to relieve tension and promote relaxation.

This technique can help reduce anxiety symptoms and improve sleep quality.

8. Acupuncture:

Acupuncture is a complementary therapy that involves the insertion of thin needles into specific points on the body.

Acupuncture can help reduce anxiety symptoms by promoting relaxation and reducing stress levels.

9. Massage therapy:

Massage therapy can help reduce anxiety symptoms by promoting relaxation and reducing muscle tension.

This therapy can help promote sleep and strengthen the immune system.

10. Journaling:

Writing down thoughts and feelings in a journal can help individuals manage their anxiety symptoms.

Journaling can help identify triggers and patterns of anxious thoughts and provide a safe space to express emotions.


In conclusion, Natural therapies for anxiety symptoms can be useful. Deep breathing exercises, spending time in nature, connecting with others, practicing self-care, and eating a balanced diet can all help lower anxiety.

However, it’s important to remember that these remedies are not a substitute for professional help and guidance.

If your anxiety symptoms persist, you should seek medical assistance from a healthcare provider.

Leave a Comment