Worried, stressed, and you may be thinking about finances, work, kids, love life, or to-do list. You’re upset and imagining the worst scenarios in the situation. As you’re thinking you’re heart begins to beat faster and faster. Without even realizing it you’ve worked yourself into an anxious state struggling with the natural “fight or flight” response.

It’s okay if this type of scenario occurs every once in a while, but when this becomes the normal it can lead to further problems.  You could begin to struggle with insomnia, high blood pressure, panic attacks or digestive problems.

So whether you’re dealing with a chronic anxiety disorder or you are just experiencing it on occasion there are natural ways to treat anxiety. There are different types of therapy or practices you could utilize. Also there are foods to add/avoid, herbs, vitamins, and essential oils that can help reduce anxiety.

Practices & Therapy to Help Reduce Anxiety

• Exercise – Studies have shown that one vigorous exercise session could help to relieve anxiety symptoms for hours, and when done regularly could significantly reduce anxiety symptoms over time. (1) Increasing heart rate for as little as 20-30 minutes when feeling anxious can help reduce the feeling.
• Deep Breathing – Abdominal breathing for 20-30 minutes a day can help to reduce stress and anxiety. Deep breathing increases the amount of oxygen that’s going to our brain and parasympathetic nervous system, which helps create a sense of calmness. (2)
• 4-7-8 Breath – In which you breath out, then breath in through your nose for 4 seconds, hold your breath for 7 seconds, and then slowly release your breath for 8 seconds. Do this one to two times a day, or when you are struggling with a particular stressful situation. (3)
• Warm Up – Whether it be in a sauna, hot tub, hot bath, in the sun, working in the garden or exercising studies show that warming the body creates a sense of relaxation. Warming up may alter neural circuits controlling cognitive function and mood, and help the neurotransmitter for serotonin. (4)
• Take a Walk in Nature – Studies have shown that taking a walk in nature where you can smell the trees, hear a creek running for 20 minutes can lower stress hormones. Specifically in nature versus just a walk around the neighborhood. (5)
• Meditation – Normally when we are dealing with anxiety it is because we are focusing on past or future. When practicing meditation the focus is on the present. Plus it works on quieting the mind reducing racing thoughts. (6)
• Cognitive Behavioral Therapy – It’s the most common form of therapy. This helps to get to the root of the anxiety and develop ways to cope with the anxiety. (7).

Avoid These Foods To Reduce Anxiety

• Processed Refined Flours – As these foods are digested in the body they can cause your sugar levels to go high and low causing fluctuation throughout the day. This is thought to increase anxiety.
• High Sugar/Added Sugar Foods – For the same reason the processed foods causing the highs and lows increasing the chance for mood swings.
• Alcohol – It can cause symptoms that are much like the same seen with anxiety so are not a good way to cope.
• Caffeine – Limit coffee or black tea to one cup a day. Too much caffeine can cause anxiety to increase.

Add These Foods To Reduce Anxiety

• Foods High In Magnesium – Like avocados, nuts and sea vegetables. Magnesium helps to calm nerves.
• Oatmeal – Coarse Oats are better as they take longer to digest. They help to increase the serotonin level.
• Foods High in Omega 3’s – Like salmon or other cold water fresh caught fish. They contain DHA which helps with brain function. It also helps to reduce inflammation.
• Foods High in Vitamin B’s – Like leafy greens, almonds, grass fed beef, cold water fresh caught fish, and poultry. Vitamin B’s help to regulate mood.
• Foods High in Vitamin C – Like blueberries, oranges, and lemons. When our bodies are under a lot of stress it uses more Vitamin C and antioxidants to repair and protect cells.

Top 10 Essential Oils to Reduce Anxiety

1. Holy Basil (Tulsi)
2. Lavendar
3. Sweet Basil
4. German Chamomile
5. Jasmine
6. Vetiver
7. Lemon Balm
8. Jatamansi
9. Clary Sage
10. Valerian

Herbs to Reduce Anxiety

• Chamomile Tea – In a study people with generalized anxiety disorder that took chamomile supplements for 8 weeks had a noticeable decrease in their anxiety symptoms. (8)
• Kava – Is a very powerful natural anxiety reducer. It is recommend that it not be taken with any other supplements as it does have strong side effects for some people like drowsiness. Also you should not consume alcohol while taking Kava. It’s best to consult a physician for specific amounts.
• Valerian – This is often combined with other sedative herbs like chamomile, lemon balm, and hops. It doesn’t necessarily aid in relieving stress specifically, but it does help to promote relaxation.
• Ashwagandha – Is an adaptogen herb that helps to reduce the effects of stress on the body.
• Passionflower – It’s said to be a light version of Kava having some similar effects on the body. It has a very mild anxiolytic effect and sedative effect on the body. Also should not be taken with perscription medication or any other sedative herbs. Contact a physician for specific dosages.

For those buying supplements beware:

Disturbingly in 2015 the attorney generals office found that name brand herbal supplements being sold at big box stores GNC, Walmart, Walgreens, and Target were selling supplements with little to none of the ingredients listed on the label. In fact 80% of the herbs tested contained NONE of what was on the label. They contained cheap fillers and even house plants. (9)

Herbal Supplements and Vitamins are not FDA regulated. So make sure you’re buying any supplements from a reputable company that you can trust will stand behind the quality of their product and where they source their ingredients from.

Important:
If you are currently taking any anti-anxiety medicine check with a physician before making any changes. It’s best to check with a physician before starting anything new.