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How to Reduce Anxiety Naturally

Anxiety is a natural response of your body to stress. It is caused by a combination of different factors including genetics, environment, and brain chemistry. Anxiety is a feeling of fear or worry that can cause different symptoms like increased heart rate, nausea, trouble concentrating, rapid breathing, etc. There are number of ways to reduce anxiety depending upon its type.

Different people experience different kinds of anxiety. Some people may experience a butterfly in their stomach, another might experience panic attacks and insomnia.

However, there is a difference between everyday anxiety and having anxiety disorders. Feeling stressed or anxious about something is everyday anxiety. But, if you are stressed, and it is uncontrollable, and it is affecting your life, then it could be an anxiety disorder. 

Some anxiety disorders include:

  • Panic disorder
  • Post-traumatic stress disorder (PTSD)
  • Obsessive-compulsive disorder (OCD)
  • Phobia
  • Generalized Anxiety Disorder (GAD)
  • Social anxiety disorder

Here are some natural remedies to reduce anxiety

Ways of Reducing Anxiety Naturally


Exercise- reduce anxiety

Exercising not only improves physical health but also has a positive impact on mental health. It helps with anxiety disorders. Exercise can divert your attention and change the brain chemistry to release anti-anxiety neurochemicals like serotonin. Workouts like Pilates and Yoga are also helpful for mental health.

Reduce Caffeine Intake

caffeine- reduce anxiety

If you are suffering from anxiety, caffeine is not good for you. It causes nervousness and may worsen anxiety disorders. Caffeine changes our brain chemistry. It blocks the release of adenosine, which is what makes us tired. But it also triggers the release of adrenalin, which is a stress hormone. Try to cut out caffeine and start drinking water. It flushes out caffeine from your body and also keeps you hydrated.

Stop Smoking

stop smoking- reduce anxiety

Smoking causes a variety of diseases like lung diseases, heart disease, and cancer. But it also has a bad impact on mental health. Nicotine, which is present in cigarettes, causes the development of anxiety disorders.

If you are a smoker, and suffering from anxiety, quitting smoking might be the first step to getting rid of anxiety.

Chamomile Tea

A cup of chamomile tea helps to calm nerves and also promotes sleep.

Chamomile has proved to help treat generalized anxiety disorder (GAD). Chamomile extract helped the insomniac in falling asleep.


Aromatherapy is smelling the essential oils. It is found to be effective in reducing anxiety and helping with sleeping. Essential oils have a calming scent that calms you when you are feeling anxious.

Common essential oils used for relaxation include: 

  • Lavender oil
  • Lemon 
  • Orange
  • Clary sage
  • Roman Chamomile 
  • Ylang ylang
  • Neroli 

Deep Breathing

Anxiety causes fast breathing that is due to the activation of the “fight or flight response.” This response is our body’s natural response to stress and anxiety. Slow and deep breathing may help to reverse the stress response. 

If you are feeling anxious, take a slow and deep breath through your nose and expand your belly when you exhale. This will help to reduce anxiety.

Healthy Diet

Eating a healthy and balanced diet is also a way to lower your anxiety symptoms. A diet rich in fruits, vegetables, and proteins can improve brain health. Too much sugar can increase anxiety levels so reducing it can also help. Foods that are rich in omega-3 fatty acids also help with anxiety.



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