In the kind of society we have had to live in, it is normal to feel anxiety. Work, making ends meet, children’s grades, problems with one’s partner, and many other issues can be frequent concerns that cause anxiety.

Everyone has felt stress, but few know how to combat it. As long as the anxiety does not imply a serious problem, making psychotherapy urgent, it is possible to diminish it by means of treatments that we could classify as more natural.

Let’s take a closer look at the strategies and tools we can use ourselves to fight anxiety in a natural way in our daily life .

How to reduce anxiety naturally?

As we have already pointed out, anxiety is a frequent problem that involves a variable degree of interference in many people’s daily lives. Due to the demands of life in society, financial, work, family and health problems can lead to a whole series of catastrophic thoughts that make the person worry a great deal, feeling almost defenceless against the future and coming to a complete standstill.

In the most serious cases, anxiety becomes a chronic problem, interfering profoundly and very noticeably with various aspects of the person’s life , making it impossible for him/her to carry out his/her work properly, not interact as much as necessary with his/her family or stop carrying out pleasant activities.

The person with high levels of anxiety suffers from symptoms such as sweating, stomach pains, nausea, insomnia and irritability, among others. In these cases, it is extremely necessary for a psychologist or psychiatrist to intervene and initiate a treatment focused on reducing the anxiety associated with it.

Fortunately, if you don’t suffer from this problem too severely, it’s possible to follow some guidelines that can help reduce anxious symptoms significantly. Seeking professional help never hurts, but in milder cases it is possible to take control of the problem and start the process of eliminating the distress on your own. Below…

Infusions and herbal remedies

It is widely believed in popular culture that certain types of plants contribute to stress relief and bring the body into a state of tranquility. Although it is true that in many cases the benefits of some plants have been exaggerated, it is true that many of them have calming and sedative properties. Among the most used we can find the following:

1. Valerian

For thousands of years, in Europe and Asia, this plant has been used in the form of an infusion to soothe the symptoms of stress .

Research indicates that this plant influences the amount of the neurotransmitter GABA available in the brain, which is the main inhibitor of the nervous system. The more GABA available, the less nerve activation and the more relaxation.

2. Chamomile

Chamomile, besides having benefits on digestion and helping to calm stomach acidity, has been used as a soothing and especially sedative infusion.

3. Linden

As with chamomile, lime blossom is a very effective natural remedy to calm the body. It is especially useful when you have to deal with a situation where there is a lot of nervousness , such as having to do an exam or a job interview.

4. Green tea

It may seem a bit contradictory that a stimulating substance like tea, which contains caffeine, is used to reduce anxiety, but the truth is that green tea has certain calming effects and induces greater well-being.

This is because it stimulates the brain neurotransmitters that induce relaxation, thanks to the compound L-theanine. It has been seen that the consumption of about 200 milligrams of this substance contributes to the reduction of anxiety-related symptoms.

Physical activity and relaxation

After having done a physical activity it is frequent to enter a state of general well-being and very pleasant relaxation .

The physiological explanation for these is that the brain, after having activated the body, causes the release of endorphins, substances that have a calming effect on the body. It could be said that endorphins are drugs naturally synthesized by the body, self-made anxiolytics that help to cope with everyday stress.

Among the physical activities that can be done to obtain the pleasant effects of endorphins we have:

5. Sport

Every health institution recommends the practice of some kind of sport on a regular basis .

As the Roman poet Décimo Junio Juvenal wisely said, ‘a healthy mind in a healthy body’, that is, a good physical shape contributes to a good psychological state and through sport we can achieve it.

Related to what we have already mentioned, the performance of any exercise of medium or high intensity contributes to the release of endorphins, making it enter a state of happiness and wellbeing.

In addition, by sweating, the body perspires better , causing improved organ function which consequently reduces anxiety levels.

But exercise is not only good for people who suffer from anxiety. It’s perfect for people who are feeling sad, because it lifts the mood. In addition, it has been associated with improved cognitive ability.

6. Yoga

Yoga implies not only physical benefits, but also, through this practice, the psychological state is improved in general.

Its regular practice has been found to have a positive impact on stress and anxiety, with several scientific articles suggesting this.

Through this type of practice, levels of cortisol , a hormone that is released in situations of stress, are reduced.

Among the most interesting postures when it comes to reducing anxiety we find the Viparita Karani and it consists of putting the legs up on the wall. The body is in an inverted position, pointing the legs upwards and having the torso and head on the floor.

Thanks to this position the body enters a state of relaxation, since improves the circulation of blood to the brain . In addition, it helps to improve breathing, which is very beneficial since good oxygenation of the body translates into better organic well-being.

To perform this posture, the ideal is to lie on the floor and raise your legs, leaning them against a wall, being in this position between 5 and 20 minutes.

7. Meditation and mindfulness

Thanks to Buddhism, humanity has been able to benefit from one of the best techniques for calming the body: meditation.

Although it is something that has been present in multiple cultures , it is the Buddhist cultures that have perfected various effective meditation techniques, evolving into modern Mindfulness.

Mindfulness is a meditation technique that basically consists of living in the moment and concentrating on oneself for about 15 minutes a day.

Thinking about both the past and the future is a source of stress. The past can make us remember unpleasant situations or those we are not proud of, while the future can make us fear the uncertainty of not knowing what will happen.

Mindfulness is about avoiding these kinds of thoughts. To do this, it focuses on simple, everyday actions that are being performed at the moment, such as brushing your teeth, washing the dishes or watching a sunset.

A good way to get started in this technique is to close your eyes, breathe deeply and concentrate only on the breathing . You can focus your attention on how the air comes in and out, how the diaphragm moves rhythmically or the position in which you do this meditation.

In just a few minutes you begin to feel the much desired and needed calm and tranquility, cure the daily stress.

  • You might be interested in: “What is Mindfulness? The 7 answers to your questions”

8. Walking in the country or on the beach

Walking, as simple and basic as it may seem, is a very healthy exercise. That is why the World Health Organization recommends doing between 8,000 and 10,000 steps a day.

However, not all places are good for walking . Big cities, often full of smog and passers-by as stressed out as we are, may not be the best place to enjoy a good and pleasant walk.

Good places where you can walk and at the same time calm your anxiety are the edge of a beach, a forest, the countryside or a park. The sea breeze and the vegetation are factors that positively influence the mood , and contribute to the reduction of anxious signs.

  • You may be interested in: “Types of Stress and Their Triggers”

Healthy habits

These are the healthy habits to be encouraged in order to enjoy protection against anxiety.

9. Good nutrition

For a correct physical and mental state, the body needs to be properly nourished . A good diet is a fundamental pillar for the proper functioning of our organism.

That is why healthy habits such as eating a full breakfast in the morning, avoiding sugary products and eating ultraprocessed foods are factors that help to avoid a bad psychological state.

It is very important to introduce fish rich in omega-3s into the diet, as this molecule has been shown to not only contribute to good cardiovascular health, but also to reduce anxiety levels in the long term.

10. Heat

Since time immemorial, Finns have enjoyed saunas in their free time, where they relax and release the tensions of their hectic life in one of the coldest countries in the world.

Heat contributes to the improvement of mood, since it can alter the neuronal circuits involved in the release of the neurotransmitter serotonin, a substance known as the happiness hormone.

But it’s not just saunas that help reduce stress. Turkish baths and sunbathing also contribute to this effect.

Bibliographic references:

  • Brantley, J. (2007). Calming anxiety. Discover how mindfulness and compassion can free you from fear and distress. Ed. Oniro.
  • Bloom, F. 1994. Psychopharmacology. The fourth generation of progress. Raven Press.
  • Chekroud, S.R., Gueorguieva, R., Zheutlin, A.B., Paulus, M., Krumholz, H.M., Krystal, J.H. y Chekroud, A.M. (2018). Asociación entre el ejercicio físico y la salud mental en 1,2 millones de individuos en los EE.UU. entre 2011-2015: un estudio transversal. The Lancet Psychiatry.
  • Menghini, L., Genovese, S., Epifano, F., Tirillini, B., Ferrante, C. & Leporini, L. (2010). Efectos antiproliferativos, protectores y antioxidantes de los extractos de alcachofa, diente de león, cúrcuma y romero y su formulación. International Journal of Immunopathology and Pharmacology, 23(2): 601-610.
  • Siegel, D. (2010). Cerebro y consciencia. Paidós.