Natural Remedies and Proven Treatments for Anxiety and Panic

Anxiety attacks and anxiety disorders occur when natural, healthy anxiety spirals out of control, so that instead of protecting us from real danger, it begins to interfere with normal functioning. There are different types of anxiety disorders, as well as many treatment approaches to help manage them. Additionally, there are natural remedies and simple techniques to reduce anxiety symptoms.

Techniques to Help Manage Anxiety

Practice relaxation techniques.
There are many ways to relax that can help calm anxiety. Choose whatever feels most comfortable- whether deep breathing, a warm bath, resting in a dark room, guided meditation or yoga practices.

Stay physically active.
Exercise in general releases endorphins and other mood-enhancing chemicals in the brain, improving your sense of well-being and self-confidence. Even during an anxiety attack, light physical activity can sometimes help reduce the intensity of symptoms.

Maintain a healthy diet.
Balanced nutrition supports both physical and mental health and helps manage stress. For those prone to anxiety, it’s especially helpful to eat foods rich in B vitamins (like leafy greens, legumes, and whole grains), melatonin (for sleep regulation found in fenugreek seeds, for example), omega-3 fatty acids (in flaxseeds and oily fish), and tryptophan (found in lean meats, dairy, nuts, and seeds).

Take a B-complex supplement.
It’s not always easy to get enough B vitamins from food alone and therefore a B-complex supplement is often recommended. B vitamins support neurotransmitter function and have been shown in studies to improve symptoms of both anxiety and depression.

Take omega-3 supplements.
While it’s ideal to get omega-3s from your diet, supplements are often necessary. These essential fatty acids are crucial for nervous system health.

Consider magnesium and calcium supplements.
Both magnesium and calcium help relax the nervous system and muscles, which can relieve anxiety symptoms.

Take vitamin C.
Research shows that people who frequently experience anxiety often have low vitamin C levels. Other studies found that supplementing with vitamin C can significantly reduce anxiety symptoms in teens within just two weeks.

Drink chamomile tea.
Chamomile has been scientifically shown to reduce anxiety symptoms. It's worth incorporating into your daily routine for its calming effects.

Try valerian root extract.
Valerian is known for its calming properties and is especially helpful if anxiety is interfering with your sleep.

Drink green tea.
Green tea contains an amino acid called L-theanine, which helps regulate rapid heartbeat- a common symptom of anxiety- and reduces overall feelings of anxiety.

Try ashwagandha.
Ashwagandha is a traditional Ayurvedic herb known to balance the body’s stress response, reduce anxiety, and boost mood. It also supports focus and concentration as an added bonus.

Consider Neurexan.
Neurexan is a homeopathic remedy that helps calm the nervous system and is suitable for use during the day or night as it doesn’t cause drowsiness or stimulation. Neurexan supports relaxation and can help with sleep disturbances. Unlike conventional sleeping pills, it’s non-addictive and has no known side effects, making it a good natural option.

Seek Psychological Therapy

While supplements and self-care techniques can be helpful, anxiety is often a symptom of a deeper psychological issue. It is therefore highly recommended to seek professional help to address the root cause. The most effective and research-backed treatment for anxiety is Cognitive Behavioral Therapy (CBT). CBT helps patients identify the thoughts that trigger anxiety and teaches practical ways to change those thought patterns.

One of the key advantages of CBT is that it’s short-term, highly focused, and easy to stick with- making it a great option for those looking to regain control over their anxiety and return to everyday life with more calm and clarity.