6 Effective Natural Ways to Reduce Anxiety

Usually, some anxiety is a normal part of our daily life. You may feel a certain amount of uncertainty and unease when it comes to really stressful situations, such as giving a presentation, taking a test, and meeting some new people. In several cases, a small amount of anxiety can be good enough to keep you healthy. Minor anxiety always helps you keep aware of dangers and gives you enough motivation to be prepared.

However, for some people, anxiety occurs frequently. According to a psychiatrist in Rawalpindi, people can experience it every day at any time. Anxiety disorders such as panic disorder, generalized anxiety disorder, and different phobias can interfere with daily activities, affecting their home, work, and personal lives.

Dealing with anxiety can be tough enough and stressful, but it is treatable or reduceable. A lot of people who experience anxiety find relief with treatment. While many people take different products, and others find natural remedies to reduce it.

Natural Ways to Reduce Anxiety

  • Exercise

Exercise can play an essential role to get rid of anxious energy and fat, and several studies support this claim.

For instance, a review that was conducted in 2015 found that exercise may be a good treatment option for different types of anxiety. Exercise may also be helpful for anxiety caused by several stressful circumstances. In addition, a study also found that exercise can be beneficial for people with anxiety associated with quitting smoking.

  • Strategies of Time Management

Some people feel much more anxious if they have a lot of commitments at once. These commitments can include work, family, and health-related issues or activities. Having a good plan for the upcoming necessary action may help to keep this anxiety at bay. metal rocking chair

Effective strategies for time management may help people to focus on a specific task at a time. Online calendars and book-based planners can also be effective in resisting the urge to multitask.

Many people find that breaking big projects down into manageable steps can help to complete these tasks with less stress.

  • Herbal Remedies

Several herbal supplements and herbs can help reduce anxiety symptoms and help you to feel calmer and relaxed. Some well-known varieties of herbs can include:

  • Kava
  • Passionflower
  • Lavender
  • Chamomile
  • Lemon balm

Several studies indicate that chamomile may help with symptoms associated with generalized anxiety disorder. In addition, you can also use different herbal products to reduce anxiety. However, some people also take herbal teas to help them relax.

  • Steer Clear of Alcohol

Alcohol is a natural sedative that leaves some effects on you. Therefore, studies indicate that there is a link between anxiety and alcohol consumption. In addition, alcohol use disorder (AUD) and anxiety disorder occur hand-in-hand.

A review that was conducted in 2017 found that limiting alcohol consumption can improve both depression and anxiety. Heavy consumption of alcohol can interfere with the balance of neurotransmitters that are responsible for positive mental health. This interference with neurotransmitters may lead to several symptoms of anxiety.

It is possible anxiety may be increased temporarily in early sobriety but can improve in the long term. In addition, alcohol consumption disrupts the natural ability of your body to sleep by interfering with sleep homeostasis. However, good sleep is the most helpful when combating anxiety.

  • Quitting Smoking

Smokers go for smoking during stressful times. Like alcohol consumption, smoking a cigarette when you are stressed is a quick fix that may worsen anxiety symptoms over time. Studies have shown that the earlier you start smoking cigarettes in life, the higher risk of developing anxiety symptoms later.

Studies also indicate that nicotine along with other chemicals in cigarettes may alter pathways in the brain linked to anxiety.

If you are going for quitting smoking, then there are a lot of options available to start. According to the center for disease control and prevention, finding substitutes like toothpicks can be a good option to quit smoking.

You can also involve yourself in such habits that may distract you, or you can create an environment for your smoke-free life. In addition, you can also go for a plan with a support system that can provide everything you need from distractions to encouragement.

  • Getting a Good Night’s Rest

Sleep has been proven several times to be an essential part of good mental health. A survey indicated that most adults get six hours of sleep every day which is not a good sign for their mental health, and even which may also lead to symptoms associated with anxiety.

You can make your sleep the first priority by:

  • By sleeping when you are tired
  • Not watching television or reading books in bed
  • Going to sleep each night at the same time
  • Noting down your all worries before going to bed
  • Keeping your room cool and dark


Anxiety can affect your life badly like it can ruin your daily activities or tasks; therefore, if you don’t want to get proper treatment for anxiety symptoms, then you need to give a chance to natural remedies.

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