14 Natural Ways to Reduce Anxiety

Psychologists and other mental health experts will tell you: the French have never been more anxious. It’s true that in recent years, one piece of bad news has followed another: health and economic crises, inequality, environmental problems, wars, mass immigration… Just listening to the news in the morning can make you anxious. All of this adds to our personal fears about the future and uncertainty. If this sounds familiar, you probably know there are ways to regain a healthy mental balance: meditation, exercise, walks in nature, therapy, mindful breathing… But did you know there are other completely natural solutions to calm your anxiety?

Chamomile is an herb that has been shown to help reduce the symptoms of chronic stress. In fact, it is believed to have a calming effect on the nervous system, which helps patients feel more at ease. In addition to its anti-anxiety effects, chamomile helps reduce the side effects of stress, such as sleep and digestive problems. It also boosts the immune system and helps relieve menstrual cramps and acne.

This plant can be consumed as a herbal tea. As with the consumption of all plants and essential oils, it is important to be aware of any contraindications. Chamomile can cause allergic reactions, particularly in people with severe hay fever and in patients taking anticoagulants.

Like chamomile, Bach flower remedies are excellent natural remedies for stress and anxiety. British physician Edward Bach created several herbal and floral essences to alleviate emotional stress, including loneliness, depression, and even sadness and anxiety. It’s a natural, flower-based treatment that effectively combats panic attacks and irrational thoughts. You’ll mainly find them at pharmacies if you’d like to try this remedy.

Lavender has many benefits for stress symptoms. This emotional anti-inflammatory soothes and reduces muscle tension and promotes easier breathing.

There are several ways to use this plant. First, add a few drops of lavender essential oil to a diffuser or a bowl of boiling water and inhale the vapors for a few minutes. This essential oil can also be mixed with sweet almond or argan essential oil. The mixture is then applied to the wrists, the solar plexus (in the upper abdomen, between the navel and the sternum), and the temples. For muscle tension, a few drops of this mixture can also be applied to the affected areas. Finally, spraying a few sprays on your pillow can help you fall asleep.

Valerian—also known as catnip—is a plant used for its soothing and calming properties. During times of stress, valerian can help calm the nervous system and combat sleep problems. You can consume this herb as tea or buy capsules at health food stores.

Please note, however: This herb should not be consumed while drinking alcohol or if you have liver problems. 

Lemon balm is one of the plants effective against stress and anxiety. The name “melissa” comes from the Greek word for “bee.” This medicinal plant has been used since the Middle Ages to reduce stress, relieve anxiety, and combat sleep disorders. According to this study, people who take 600 mg of lemon balm extract are calmer and more alert. You can find lemon balm as a tea, in capsules, or as a mother tincture. It is often blended with hops, chamomile, and valerian.

Passiflora officinalis is also known as the passionflower. It is a plant that can be used for its sedative properties. This medicinal plant has been officially recognized as a natural remedy by the German government. This natural sedative can help people suffering from anxiety and nervous agitation. According to several studies, passionflower is as effective as synthetic drugs in reducing the effects of anxiety. It is also used to treat insomnia. 

CBD is particularly well known for its anti-anxiety properties and its benefits for both occasional and chronic anxiety.

To understand the connection between CBD and anxiety, you need to look into “serotonin.” You may be familiar with this neurotransmitter as the “feel-good hormone,” thanks to its direct effects on mood and overall well-being. In fact, it also influences other factors necessary for proper functioning, such as appetite, sleep quality, and libido.

When we are stressed and anxious, serotonin levels drop. This leads to certain physiological effects, such as insomnia or loss of appetite.

However, it appears that CBD may be able to activate certain serotonin receptors in the endocannabinoid system. This could help regulate this hormone and improve our well-being. In addition to its beneficial effect on anxiety symptoms, cannabidiol is thought to promote neurogenesis (the formation of new neurons), thereby reducing the manifestation of anxiety disorders or depressive behaviors.

It should be noted that CBD’s effect on anxiety and anxiety disorders is therefore similar to that of anxiolytics. But unlike anxiolytics and THC, it has no unwanted side effects and poses no risk of dependence. To ensure this remedy remains accessible to everyone on a daily basis, we offer a selection of CBD products for 1€ per gram, combining natural effectiveness with affordability.

First of all, physical activity is very effective for reducing chronic stress. It’s associated with the release of hormones that promote feelings of well-being, happiness, and relaxation. In addition, walking boosts your confidence in your own body and in yourself, while giving you a boost of energy. Walking is therefore a highly recommended activity for managing anxiety. Whether alone or with others, in silence or with music, walking helps dispel negative thoughts, lets you get some fresh air, and alleviates stress. 

Yoga is also a recommended physical activity for anxiety. By harnessing the power of breathing, yoga offers real benefits for both the body and the mind. Above all, it’s important to find an activity that works for each individual.

Quality sleep helps manage anxiety. In fact, fatigue makes it difficult to manage emotions effectively and cope with stressful situations. To get a good night’s sleep, it’s important to limit screen time before bed. You can also drink a herbal tea made from one of the herbs known to help with anxiety. Breathing exercises, meditation, and mindfulness are very helpful not only for falling asleep but also for sleeping better.

Eating promotes a healthy lifestyle and, as a result, reduces stress. You need a healthy body to have a clearer mind. To achieve this, a balanced diet containing all the necessary nutrients is recommended. In addition, certain foods are rich in tryptophan. This is an essential amino acid that promotes a positive mood, particularly through the secretion of serotonin. It is found particularly in sesame seeds, pumpkin seeds, pistachios, cashews, chicken, tuna, lentils, eggs, bananas, dark chocolate, and more.

A growing body of research shows that meditation can have antidepressant effects. Well-being and personal growth can be achieved through all forms of meditation. This will help you refocus on yourself and effectively relieve stress and anxiety. It also helps you focus on the present moment. It has calming properties, which is particularly important for people who are anxious and restless. You only need to devote a few minutes a day to it to start feeling the benefits.

One of the most effective ways to manage stress and anxiety is to do breathing exercises. It’s important to take the time to breathe and to do it properly. To do this, there are plenty of exercises that will help you refocus on yourself and learn how to take care of yourself. This way, you can completely empty your lungs with a slow, deep exhale. Then inhale while counting to 4. Finally, hold your breath while counting to 7, then exhale again while counting to 8. This technique will help relieve the pressures of everyday life.

To combat anxiety naturally, exercise is a risk-free activity that is extremely beneficial for brain health. Exercise is a powerful antidote to depression and anxiety, with immediate and lasting effects. It is by far the best natural remedy for anxiety. Doctors agree on the benefits of exercise in combating anxiety. It can really help with panic attacks. In fact, exercising regularly boosts self-confidence and well-being. One of the biggest sources of anxiety is our fear of illness or poor health. Yet all these fears are dispelled when we start taking care of ourselves again and exercise keeps us in shape.

Going out for a walk in nature or in a park near your home is one of the most effective ways to treat anxiety. It also helps stop the stream of negative thoughts that can take over your daily life. If you live in the city, why not take a lunch break at that park just 10 minutes from your office? Or why not take a 15-minute break at the end of the day to pick up that book you just can’t seem to finish? Also, use the weekend to clear your mind and stop thinking about the past week or the one ahead.