Where is all this anxiety coming from? A mixture of panicky and negative news from the many media outlets, social-media pressures, the seemingly never-ending war or threats of new wars, mass shootings, economic concerns, and so on.
Although there are many prescription medications that help treat the symptoms of anxiety, we may want to consider more natural remedies if a long-term solution is needed.
For patients seeking a more natural approach to easing their anxiety symptoms or wanting to complement their conventional medicine regimen to gain even better outcomes, here are 10 natural remedies to consider:
Many studies have shown meditation and mindfulness to be effective in decreasing anxiety symptoms. One such meta-analysis combining the results of 163 different studies had an overall conclusion that practicing mindfulness and meditation produced beneficial results with a substantial improvement in anxiety.1 If one is new to meditation, it may be easiest to start with guided meditations, which are available on YouTube and podcasts. It is best not to worry about an over-active mind. It is surprising how a little meditation goes a long way, and with continued practice it becomes easier and more effective over time.
2. Lower sugar and processed food intake:
Sugar and refined carbohydrates found in processed foods can create sugar highs and lows throughout the day, which can lead to symptoms of anxiety. These foods can also cause mood swings and altered energy levels, making it potentially harder to gain control of anxiety symptoms. Foods such as cookies, pastries, soda, fast foods, fried foods, processed meat, and refined grains may best be avoided when it comes to easing anxiety.
3. Stay active:
Regular exercise is good for your physical and emotional health. Regular exercise works as well as medication to ease anxiety for some people. And it’s not just a short-term fix; you may experience anxiety relief for hours after working out.
4. Don’t drink alcohol
Alcohol is a natural sedative. Drinking a glass of wine or a finger of whiskey when your nerves are shot may calm you at first. Once the buzz is over, however, anxiety may return with a vengeance. If you rely on alcohol to relieve anxiety instead of treating the root of the problem, you may develop alcohol dependence.
5. Ditch caffeine:
If you have chronic anxiety, caffeine is not your friend. Caffeine may cause nervousness and jitters, neither of which is good if you’re anxious. Research has shown caffeine may cause or worsen anxiety disorders. It may also cause panic attacks in people with panic disorder. In some people, eliminating caffeine may significantly improve anxiety symptoms.