Anxiety can affect anyone and affect your day-to-day life. It may present as a feeling of worry or unease but can ultimately appear differently for everyone.
Some people may experience anxiety at various stressful moments, while others may find it affects their regular activities and overall quality of life. This may mean someone has an anxiety disorder, such as panic disorder or generalized anxiety disorder.
There are several methods to help treat anxiety symptoms, including medication and cognitive behavioral therapy (CBT). However, natural remedies can also provide a way to manage anxiety symptoms.
1. Meditation
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Meditation, an ancient practice originating from India, can help calm your anxiety symptoms and bring you back to the present moment.
A 2022 clinical trial found that mindfulness-based interventions, such as meditation, could be as effective as medication for adults with anxiety disorders.
By practicing regularly, you can reduce how often you experience anxiety symptoms and may even learn how to stop a panic attack.
Progressive relaxation: This involves tuning in to your body by paying attention to specific areas of pain or tension and relaxing each part. You can do this by beginning at the crown of your head, slowly moving your focus down through your body, and ending at your toes. This method is also known as a body scan.
Mindfulness meditation: This meditation involves taking a nonjudgmental approach to your thoughts as they come and go. The goal is to observe your thoughts while focusing on your breath. You can also practice this by yourself if you don’t have access to a teacher.
Mantra meditation: The term mantra is derived from Sanskrit and is a practice that calls for a positive and motivational phrase or word to be repeated throughout a meditation. It can help release your mind from worries by focusing your attention on the mantra. It can also be used outside of the practice and throughout your day-to-day life.
The 3-3-3 rule
The 3-3-3 rule uses grounding techniques to bring you back to the present moment when you experience a panic or anxiety attack. It involves focusing on 3 senses within your immediate environment. It encourages you to identify 3 things you can see and 3 sounds you can hear and find 3 objects you can touch or move. This process can help calm your mind and refocus your attention away from anxious thoughts.
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Not getting enough sleep can trigger anxiety symptoms during the day and also at night. This can lead to further difficulty falling asleep.
The following steps can help promote better sleep:
Try not to nap for more than 20–30 minutes during the day.
Go to sleep and wake up at the same time every day.
Avoid drinking caffeine too close to bedtime.
If you’re finding that anxiety symptoms affect your sleep quality, consider talking with a healthcare professional to understand what treatment options can help.
3. Limiting caffeine
If you have anxiety, caffeine may aggravate your anxiety symptoms and even lead to a panic attack. The overuse of caffeine can also mimic anxiety symptoms and lead to:
A 2021 review found that caffeine can induce anxiety and make you more vulnerable to panic attacks. Limiting caffeine can help improve anxiety symptoms and panic disorders.
For many people, reducing their caffeine intake can be difficult. However, it may be helpful to begin by switching to alternative drinks such as decaffeinated coffee and tea. You can then gradually work to reduce your caffeine consumption over time.
4. Herbal teas
Drinking herbal teas can help decrease symptoms of anxiety and depression by soothing the body and calming racing thoughts.
A 2020 clinical trial found that drinking lavender tea could reduce depression and anxiety in older adults. The trial concluded that it could be an inexpensive and accessible way of stabilizing mood.
Examples of other herbal teas that may help include:
Drinking herbal tea before bedtime can help provide more restful sleep.
5. Exercise
Doing regular exercises can be helpful if you have anxiety. It can cause the brain to release feel-good endorphins that improve your overall mood and decrease symptoms of anxiety and depression.
According to a 2018 review, treatment options for anxiety in general practice can sometimes be limited to CBT and medication. However, the review showed that high intensity exercise regimens could also be an effective treatment method.
Your advised level of physical activity can depend on various factors, such as age and your medical history. Consider talking with a healthcare professional to determine the best options for you.
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If you’re experiencing daily anxiety symptoms affecting your overall quality of life, consider speaking with a healthcare professional to determine if medication may be a suitable treatment option for you.
Examples of medications for anxiety include:
Serotonin-norepinephrine reuptake inhibitors, such as duloxetine (Cymbalta) and venlafaxine (Effexor XR)
Selective serotonin reuptake inhibitors, such as citalopram (Celexa) and escitalopram (Lexapro)
If you need help covering the cost of medications, Optum Perks free Discount Card could help you save up to 80% on prescription drugs. Follow the links on drug names for savings on that medication, or search for a specific drug here.
Summary
Living with anxiety can make some people worry more frequently than others, and it can affect your daily life.
Methods such as medication or CBT can be helpful forms of treatment.
Natural remedies such as meditation, exercise, and getting enough sleep can also provide a way to manage anxiety symptoms.
Bazrafshan M-R, et al. (2020). The effect of lavender herbal tea on the anxiety and depression of the elderly: A randomized clinical trial. https://pubmed.ncbi.nlm.nih.gov/32444033/
