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7 Natural Ways to Reduce Anxiety

What Reduces Anxiety Naturally?

Your heart is pounding and the world around you feels like it’s closing in.

You can’t seem to catch your breath no matter how much air you try to breathe in.

Your palms are sweaty and there are butterflies in your stomach.

Sound familiar? Chances are if you experienced the feelings mentioned above—or even something similar—you’ve experienced anxiety.

Anxiety is a natural response from our body when it thinks we’re in trouble. It’s an innate survival instinct and helps keep us safe.

But when anxiety manifests in scenarios where you’re not actually in danger, it can be an extremely uncomfortable feeling. In some cases it may even impact how you show up in your daily life.

The Anxiety and Depression Association of America estimates anxiety disorder affects 40 million U.S. adults a year. If you experience heightened levels of anxiety, it’s important to talk to your physician about different treatment options.

Although it’s always important to consult your physician when you have any mental health concerns, there are some natural ways you can use to help alleviate anxious thoughts.

We live in a busy world where everything can feel like it’s moving a mile a minute. Learning how to take a few minutes out of your day to relax and slow down are extremely important when trying to relieve anxiety.

Here are some natural ways to reduce stress and anxiety in your daily life:

What reduces anxiety naturally?

Exercising regularly

Exercising regularly helps to relieve stress and anxiety by sending endorphins into your body. Endorphins are naturally produced chemicals that make us happy and help us cope with pain. Endorphins also help you regulate your mood.

If you exercise regularly, you'll find yourself more relaxed and less stressed overall. This helps improve your sense of wellbeing.

Eating well

Fueling your body with nutritious foods is key to maintaining your overall health and wellness. There is a link between the food you eat and your mental health.

Your gastrointestinal tract, also known as your "gut," plays a significant role in the link between food and mental health. Numerous microorganisms that perform various tasks for the body are found in the gut. One of the most important tasks is sending chemical messages to your brain to regulate sleep, pain, mood, and emotion.


Meditation has been shown to improve mood, sleep quality, and even memory. It also helps people cope with stressful situations by reducing negative thoughts and feelings. Meditation helps you practice mindfulness and living in the present.

Even just meditating for as little as 5 minutes a day can help improve anxiety overtime. Try making use of apps such as Headspace and Calm for guided meditation. Or checkout guided meditations on YouTube to help you get started.

Staying warm

Raising your body temperature is a method for natural anxiety relief. When you warm up your body temperature, you’re increasing muscle relaxation. Staying warm can also help in boosting your mood. Hopping into a hot bath or steam room are great ways to stay warm. You can also try using warming devices, such as Brilliantly Warm, to keep your body warm and relaxed throughout your day.


Aromatherapy is a holistic treatment option. It’s been used for thousands of years and can be one of the best natural anxiety relief methods. Aromatherapy helps you relax, sleep, boosts your mood, and could even reduce your heart rate and blood pressure.

In aromatherapy plant extracts and different essential oils are used to promote healing of the mind, body, and spirit. In turn this helps reduce anxiety because it’s promoting both physical and emotional health. Some essential oils that are known for natural anxiety relief are:

  • Lavender

  • Ylang ylang

  • Bergamont

  • Grapefruit

Sleeping well

Lack of sleep is a huge contributor to anxiety. Sleep is a time when your brain rests and recharges itself. You need sleep in order to maintain many parts of your overall health and wellness. But it’s especially important if you want to reduce anxiety.

To make sure you have a restful sleep, limit your screen time before bed and create a bedtime ritual that helps your body wind down. Maybe this involves journaling, performing a restful yoga or meditation routine, or diffusing a calming essential oil. It’s important you do what you need to do in order to get a restful sleep. The Sleep Foundation notes that the average adults needs anywhere between 7-9 hours of sleep in order to feel fully rested.

Limit caffeine

I know we all love our morning cup of coffee or tea. But excess caffeine intake can dramatically increase anxiety. This is due to the fact that caffeine keeps you from sleeping soundly at night. Try switching out some of your caffeinated beverages for a decaf version. And be sure not to consume caffeine too close to bedtime.

By limiting your caffeine intake you can help reduce your anxiety naturally.

Are there any other tips you use to relieve anxiety naturally? Let us know in the comments below.

Natural anxiety relief can help cope with the symptoms of anxiety. But be sure to always consult your physician to see what options are best for you.

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