12 Home Remedies for Reducing Anxiety & Stress Naturally

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Medically Reviewed by Dr. Aman Priya Khanna
Written by Shivani Arora, last updated on 18 April 2023
12 Home Remedies for Reducing Anxiety & Stress Naturally

Anxiety is a human emotion that everyone experiences at some point in their lives. It is a feeling of worry, nervousness, or fear caused by various factors. While some anxiety is normal, too much can be harmful. Opting for a dedicated anxiety treatment at home can help if the issue interferes with daily life.

Anxiety disorders can also be treated with medication and therapy. However, some natural home remedies can help lessen the symptoms of anxiety with ease. Read on to explore anxiety, its common causes, and how to treat it at home.

What is Anxiety?

Anxiety is a natural response that people often experience when their lives are in danger. For instance, one may feel anxious before a work meeting or catching a 5 AM flight. Some anxiety is often normal and helps people stay organised.

In most cases, it also motivates one to be better prepared for situations and give their best. However, experiencing frequent anxiety without solid fear or danger is alarming. This is exactly where people hunt for natural remedies for anxiety.

When anxiety becomes a habit, people start feeling concerned about everything that can be observed in their day-to-day activities. This impacts their thoughts, and the whole body is deprived of sleep, hunger, and focus. Additionally, all this tends to bring one’s immunity down, decreasing the overall quality of life.

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Common Causes of Anxiety

The causes of anxiety are multifactorial and can include biological, genetic, environmental, and psychological factors. Common triggers may include stress, trauma, hormonal imbalances, and chronic health conditions.

While various treatment options are available, including therapy and medication, some individuals may seek home remedies for anxiety.

Several internal and external factors can cause anxiety. Individuals may experience anxiety arising from different causes. Below are the most common ones:

  1. Biological Factors: Anxiety can be caused by biological factors such as genetics, brain chemistry, and hormonal imbalances.
    According to research, some people have a genetic predisposition to anxiety, which means they are more likely to experience anxiety than others.
    Anxiety disorders have also been linked to neurotransmitter imbalances such as serotonin, dopamine, and norepinephrine. Anxiety symptoms can also be exacerbated by hormonal imbalances, like those that occur during menopause.
  2. Environmental Factors: Stressful life events such as financial difficulties, relationship problems, or traumatic experiences can trigger anxiety.
    These events can cause an individual to feel overwhelmed and create a sense of uncertainty about the future.
    Living in a consistently stressful or chaotic environment can contribute to chronic anxiety. This could include living in a high-crime neighbourhood, experiencing chronic work-related stress, or living with an abusive partner.
    One must find the most effective anxiety treatment at home to combat this issue early on.
  3. Psychological Factors: Negative thought patterns, such as catastrophic thinking or irrational beliefs, can contribute to anxiety. Individuals with low self-esteem or a history of abuse may be more prone to anxiety.
    Anxiety can be a symptom of other mental health conditions, such as depression or obsessive-compulsive disorder (OCD), in some cases.
  4. Substance Abuse: The use of drugs or alcohol may worsen anxiety symptoms. Substance abuse can also create a vicious cycle where anxiety leads to drug or alcohol use, leading to more anxiety.
  5. Medical Conditions: Certain medical conditions, such as thyroid disorders, heart disease, or chronic pain, can contribute to anxiety.
    Additionally, medication side effects can also trigger anxiety symptoms. For example, some asthma medications and decongestants have been known to cause anxiety in some individuals.
    It is important to note that everyone’s experience with anxiety is unique. Identifying the root cause of anxiety can be a complex process that may require professional help.
    It is crucial to seek help from a mental health professional if anxiety significantly impacts your quality of life.

Role of Home Remedies in Anxiety

Want to know how to treat anxiety at home? While various prescription medications are available to treat anxiety, many people use natural remedies like home remedies to manage their symptoms.

Home remedies can be a valuable tool for those who want to manage their anxiety without medication. Here are some ways that home remedies can help with anxiety:

  1. Relaxation Techniques: Home remedies such as exercises, deep breathing, meditation, and progressive muscle relaxation may help calm the mind and reduce anxiety symptoms.
    These techniques can be practised at home, and they can be incorporated into daily routines.
  2. Herbal Remedies: Certain herbs, such as chamomile, valerian root, and lavender, have calming properties that can help reduce anxiety. These herbs can be used as a tea, essential oils, or supplements.
  3. Lifestyle Changes: Changing one's lifestyle can also help reduce anxiety. Regular exercise, a healthy diet, and getting enough sleep can help reduce stress and anxiety levels.
  4. Support System: Having a strong support system in the form of family, friends, or a therapist can also help manage anxiety. Talking to someone about one's anxiety can provide a sense of relief and help reduce stress levels.

Overall, home remedies can be a useful tool for managing anxiety. However, it's important to note that home remedies should not be necessarily used as a substitute for professional medical advice. It's essential to see a healthcare professional before trying any new treatment.

Benefits of Home Remedies for Anxiety

Home remedies have been used for centuries to manage various health conditions, including anxiety. They offer a secure and natural alternative to prescription medications, which can have side effects.

Home remedies have several benefits for anxiety sufferers. Here are a few of the key benefits of using home remedies to manage anxiety:

  1. Cost-effective: Many home remedies for anxiety are inexpensive or even free, which makes them an affordable option for people who cannot afford expensive medication or therapy.
  2. Natural: Home remedies are often made from natural ingredients, which makes them a safe and healthy option for those who prefer to avoid chemicals and synthetic drugs.
  3. Accessible: Many home remedies for anxiety can be easily found in local stores or even grown in one's garden, making them easily accessible.
  4. Customizable: Home remedies can be customised to meet an individual's needs and preferences. For example, one can experiment with different herbs or essential oils to find the best combination that works for them.
  5. Fewer Side Effects: Home remedies typically have fewer side effects than prescription medication, making them a safer option for many people.
  6. Empowering: Using home remedies for anxiety can be empowering, as it allows individuals to control their mental health and well-being.

Best Natural Remedies For Anxiety

While people are looking for the best home remedies for anxiety to improve their living conditions, it is essential to know how they can help them. Following are some of the most effective treatments that can relieve one’s anxiety. 

  1. Regular Exercise: Exercise reduces stress hormones and releases endorphins, natural mood boosters. It also alleviates anxiety symptoms by lowering muscle tension and improving sleep quality.
  2. Practice Mindfulness Meditation: Meditation is a mindfulness-based practice that can help to reduce anxiety symptoms by promoting a sense of calm and relaxation.
    There are many different types of meditation, but the basic idea is to focus on the present moment and let go of distracting thoughts.
    You can do this by focusing on your breath, repeating a calming phrase or word, or visualising a peaceful scene.
    While people hunt for the best anxiety treatment at home, focusing on deep breathing can also help. It is a simple technique that can help to calm the body and reduce anxiety symptoms.
    To do this, inhale deeply through the nose and exhale slowly through the mouth.
  3. Use Essential Oils: These oils can be used in various ways to promote relaxation and reduce anxiety symptoms. Add a few drops of any of these oils to a diffuser, or inhale them directly from the bottle, or add them to a bath.
    Lavender, chamomile, and bergamot are all commonly used for their calming properties.
  4. Listen to Calming Music: Listening to calming music can be an effective way to reduce anxiety symptoms. Research has shown that listening to slow, soothing music can help lower heart rate, blood pressure, and cortisol levels, all indicators of stress.
    Music can be a form of relaxation therapy that can help to distract the mind from anxious thoughts and promote a sense of calm.
    To incorporate calming music into your day, try listening to instrumental or natural sounds, and set aside time each day to listen to music for relaxation.
  5. Limit Caffeine Intake: Caffeine is a stimulant that can exacerbate anxiety symptoms by increasing heart rate, blood pressure, and cortisol levels.
    Caffeine can also interfere with sleep, which can also worsen anxiety symptoms. Try limiting your caffeine intake or avoiding it altogether to reduce anxiety symptoms.
    If you choose to consume caffeine, try to limit your intake to no more than 400 milligrams per day, roughly the amount in four cups of coffee. Alternatively, consider switching to decaffeinated beverages or caffeine-free herbal tea.
  6. Eat a Healthy Diet: A nutritious and well-balanced diet can support both general physical and mental health. According to research, certain nutrients like omega-3 fatty acids, magnesium, and B vitamins may help to lessen the symptoms of anxiety.
    A diet rich in processed foods, sugar, and caffeine can also make anxiety symptoms worse. To support mental health, aim for a diet rich in whole foods, such as fruits, vegetables, whole grains, lean protein, and healthy fats.
    Opting for herbal tea can also help one witness improvement in the frequency of anxiety disorders. Drinking herbal tea can help to reduce anxiety symptoms by promoting relaxation and reducing stress.
    Chamomile, passionflower, and valerian root are all commonly used for their calming properties.
  7. Talk to a Friend or Family Member: Sharing things with trusted ones can significantly lower the stress level. Social support can help reduce feelings of isolation and provide a sense of connection and belonging.
    When talking to someone about your anxiety, try to be as open and honest as possible. Explain how you feel and what triggers your anxiety, and ask for their support and encouragement.
  8. Write in a Journal: Journaling is one of the most powerful natural remedies for anxiety. It might be a useful instrument for controlling anxiety symptoms.
    It’s better to understand what is the cause of anxiety and can create coping mechanisms by outlining the thoughts and feelings in writing.
    Try to write in your journal for a few minutes each day, either in the morning or before bed. Focus on your thoughts and feelings; don’t worry about spelling or grammar.
  9. Daily Yoga: Yoga is a mind-body practice that combines physical movement, meditation, and breathing exercises to promote relaxation and reduce anxiety symptoms.
    There are many different types of yoga, but some common poses for anxiety include child’s pose, downward dog, and cat-cow.
  10. Massage: Massage is a hands-on therapy that can help reduce muscle tension and promote relaxation. Different types of massage, such as Swedish massage and deep tissue massage, can target specific tension areas and promote relaxation.
  11. Laugh More: Laughter is regarded as an effective anxiety disorder treatment at home. It is a natural stress reliever that can help to reduce anxiety symptoms. When you laugh, the body releases endorphins, which are natural chemicals that promote happiness and well-being.
    To incorporate more laughter into your day, try watching a funny movie or TV show, reading a funny book, or spending time with friends who make you laugh.
  12. Progressive Muscle Relaxation: It is a technique that involves tensing and then relaxing each muscle group in the human body to reduce overall tension. To do this, start at your feet and work up your body, tensing each muscle group for a few seconds and then releasing the tension.

Other Treatments

Apart from the natural remedies for anxiety that you can opt for at home, there are other treatments that one can leverage to deal with frequent anxiety disorders. Some of the most popular ones include:

  1. Acupuncture: Acupuncture is a popular traditional practice that inserts needles into specific body points to promote relaxation and reduce anxiety symptoms.
    While the mechanism behind acupuncture is not well understood, it is believed to work by stimulating the body’s natural healing processes.
  2. Cognitive-behavioural therapy (CBT): CBT is a talk therapy that can be highly effective in managing anxiety symptoms.
    During CBT, a mental health professional works with you to identify negative thought patterns contributing to anxiety and teaches you skills to challenge and reframe these thoughts.
    CBT is a non-pharmacological approach that can be used alone or with other treatments to manage anxiety symptoms.

Things to Remember While Using Home Remedies for Anxiety

Leveraging ​​natural remedies for anxiety can help get long-term benefits. However, one must consider all the essential aspects before choosing a home remedy to treat anxiety.

It is also essential to note that individual responses to home remedies may vary depending on the age and severity of the problem. One must remember certain things to ensure their safe and effective use. Here are some key points to consider:

  1. Consultation with a Healthcare Professional: Before initiating any home remedies for anxiety, it's essential to consult with a qualified healthcare professional, such as a doctor or a licensed naturopathic physician.
    They can provide personalised guidance based on your health condition and medical history.
  2. Be Aware of Potential Interactions: Home remedies for anxiety, such as herbal supplements or essential oils, may interact with other medications or health conditions.
    It's crucial to be aware of potential interactions and discuss them with your healthcare professional to prevent any adverse effects.
  3. Follow Recommended Dosages: Natural remedies may have recommended dosages that should be followed strictly.
    Avoid exceeding recommended dosages or using unverified homemade remedies without proper guidance, as they may cause harm.
  4. Monitor for Allergic Reactions: Some home remedies for anxiety may cause allergic reactions in certain individuals.
    Monitor for any signs of allergic reactions, such as rash, itching, or difficulty breathing, and seek immediate medical attention if any occur.
  5. Keep a Healthy Lifestyle: Home remedies for anxiety work best when used with a healthy lifestyle. Maintain a balanced diet, regular exercise, sufficient sleep, and stress management techniques for optimal results.
  6. Use as a Complementary Approach: Home remedies for anxiety should be considered complementary to conventional medical treatments, such as therapy or medication, and not as a substitute.
    Discuss with your healthcare professional to determine the best treatment plan for your specific needs.

Lifestyle Changes for Managing Anxiety

Making lifestyle changes prioritising physical health, mental well-being, and stress management can effectively manage anxiety. One can opt for dedicated home remedies for anxiety alongside leading a healthy lifestyle to get faster results.

Here are some effective strategies to help manage anxiety through lifestyle changes.

  1. Regular Exercise: Physical activity has been proven to reduce anxiety by releasing endorphins and improving overall mood.
    Regular exercises, such as walking, jogging, or yoga, can help reduce anxiety symptoms and improve overall mental health.
  2. Healthy Diet: Eating a balanced diet with nutrient-rich foods can support brain health and help manage anxiety.
    Avoiding excessive caffeine, sugar, and processed foods can also prevent triggering anxiety symptoms.
  3. Adequate Sleep: Getting enough restful sleep is crucial for managing anxiety.
    Establishing a consistent sleep schedule, a calming bedtime routine, and a conducive sleep environment can promote quality sleep and reduce anxiety.
  4. Stress Management Techniques: Practising stress management techniques, such as deep breathing, meditation, and mindfulness, can help reduce anxiety by calming the mind and body.
  5. Social Support: Building a supportive network of friends, family, or a therapist can provide emotional support and help manage anxiety.
    Talking to someone about your concerns can provide perspective and reduce anxiety.
  6. Time Management: Managing time effectively and avoiding overwhelming commitments can reduce stress and anxiety.
    Prioritising tasks and setting realistic goals can help create a sense of control and reduce anxiety triggers.

When to See a Doctor?

When a person is experiencing anxiety disorder for the long term, and it becomes their habit, they should immediately seek medical assistance. 

  1. Experiencing frequent panic attacks
  2. Elevated heartbeat and shortness of breath
  3. Chronic lack of sleep
  4. Suicidal thoughts
  5. Loss of interest in activities
  6. Persistent negative approach to everything
  7. Avoidance of social gatherings
  8. Excessive overthinking
  9. Inability to make decisions
  10. Anxiety interfering with daily life

If you are experiencing any of these symptoms, it is important to seek medical assistance from a healthcare professional or mental health provider. They may prescribe anti-anxiety medication and provide therapy options to manage anxiety symptoms effectively. 

Medication can work more effectively with other lifestyle changes such as exercise, a healthy diet, stress management techniques, and social support.

Remember that seeking professional help is a proactive step towards managing anxiety and improving your mental well-being. They can provide dedicated therapy and medication options to help manage your anxiety.

Takeaway

In conclusion, anxiety can have a significant impact on our lives, and seeking treatment is crucial to managing it effectively. While there are various medical treatments available, anxiety treatment at home can be a viable option for many people.

Incorporating lifestyle changes, practising relaxation techniques, and seeking support from loved ones can help alleviate anxiety symptoms and improve your overall well-being.

Taking proactive steps to manage anxiety and making consistent efforts can lead you to happier, healthier lives. Our professionals at HexaHealth can help you get top-notch consultation for your problem and explore the best way to move ahead. Get in touch with us today and consult with our experts for the most effective anxiety treatment.

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Frequently Asked Questions

What are the benefits of anxiety treatment at home?

Convenience, privacy, cost-effectiveness, and access to non-medical approaches are benefits of anxiety treatment at home. You can effectively work on yourself with the best anxiety treatment at home and better deal with the issue.

What are some effective home remedies for anxiety treatment?

Mindfulness, breathing exercises, yoga, and herbal supplements are effective home remedies for anxiety treatment. You may also benefit from calming music and writing down your thoughts.

What is the need for anxiety and depression treatment at home?

Anxiety and depression treatment at home can provide a safe and supportive environment, reduce stigma, and improve quality of life. It is essential to keep your emotions in control if you wish to lead a happy life.

How can I use natural remedies to treat my anxiety at home?

Natural remedies such as chamomile tea, lavender oil, and exercise can help treat anxiety at home. Doing regular yoga and maintaining a balanced diet can bring significant improvement in your anxiety disorder as well.

What foods can help alleviate anxiety symptoms?

Foods such as salmon, spinach, nuts, and dark chocolate may help alleviate anxiety symptoms by reducing inflammation and boosting mood. It is best to avoid high amounts of caffeine if anyone experiences a lot of anxiety daily.

Are there any supplements or herbs that can be used to treat anxiety at home?

Yes, supplements such as magnesium, omega-3 fatty acids, and herbs such as passionflower and valerian root can treat anxiety at home.

Can aromatherapy be used as a home remedy for anxiety?

Essential oils such as lavender, bergamot, and chamomile can be used in aromatherapy to reduce anxiety at home. You can sprinkle it on your pillow while sleeping for a soothing night.

How can I create a calming environment at home to help with my anxiety?

By using calming colours, scents, lighting, and decluttering, you can create a soothing environment at home to reduce anxiety. You must eliminate items that cause any feelings of danger or fear in your mind.

What relaxation techniques can be used to reduce anxiety?

Deep breathing, progressive muscle relaxation, and visualisation are relaxation techniques that can reduce anxiety at home.

Are there any specific exercises or yoga poses that can help with anxiety at home?

Yoga poses such as downward dog, child’s pose, and corpse pose can help reduce anxiety by promoting relaxation and mindfulness. It helps you focus on your inner thoughts and calm your wavering mind.

Can massage therapy be an effective home remedy for anxiety?

Yes, massage therapy can effectively remedy anxiety by reducing muscle tension and promoting relaxation. A tired body can lead to frequent anxiety, and thus, you must allow your body to relax often.

What other lifestyle changes can I make at home to help manage my anxiety?

Regular exercise, healthy sleep habits, and avoiding stimulants such as caffeine and nicotine can help manage anxiety at home. Additionally, you must eat right and provide your body with all the required nutrients.

What are the signs that anti-anxiety remedies at home are ineffective?

If symptoms persist or worsen despite home remedies, seek professional medical advice. Increased anxiety, insomnia, and panic attacks may indicate ineffective remedies.

What are anti-anxiety remedies?

Anti-anxiety remedies are strategies or treatments used to manage anxiety symptoms. They may include medication, therapy, relaxation techniques, and other interventions to alleviate anxiety and promote mental well-being.

References

All the articles on HexaHealth are supported by verified medically-recognized sources such as; peer-reviewed academic research papers, research institutions, and medical journals. Our medical reviewers also check references of the articles to prioritize accuracy and relevance. Refer to our detailed editorial policy for more information.


  1. Gottschalk, Michael G, and Katharina Domschke. “Genetics of Generalized Anxiety Disorder and Related Traits.” Dialogues in Clinical Neuroscience, vol. 19, no. 2, 2017.link
  2. 10 Ways to Naturally Reduce Anxiety - Healthlinelink
  3. Natural Remedies to Alleviate Anxiety - WebMDlink

Updated on : 18 April 2023

Reviewer

Dr. Aman Priya Khanna

Dr. Aman Priya Khanna

MBBS, DNB General Surgery, Fellowship in Minimal Access Surgery, FIAGES

12 Years Experience

Dr Aman Priya Khanna is a well-known General Surgeon, Proctologist and Bariatric Surgeon currently associated with HealthFort Clinic, Health First Multispecialty Clinic in Delhi. He has 12 years of experience in General Surgery and worke...View More

Author

Shivani Arora

Shivani Arora

BA Journalism and Mass Communication

2 Years Experience

She is an accomplished new-age professional who has interviewed prominent personalities such as Bhaichung Bhutia, G. Sathiyan, Shashi Tharoor, etc. A content writer interested in health communication, graphic desi...View More

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