9 Ways To Reduce Anxiety Naturally

Anxiety disorders are the most common mental health issues in the United States. Experts estimate that nearly 1 in 5 adults are affected by anxiety disorders each year.[1]

At the root of anxiety is stress, which can manifest in multiple forms -- emotional, psychological, financial, etc. Being anxious can lead us to feel nervous, agitated, tense, short of breath, and (in certain cases) pain in the chest.

While we all occasionally experience stress, even “good” stressors like working out, being chronically stressed and anxious is not healthy.

Here are some natural alternatives to help reduce anxiety and stress.

Exercise

We all know that intense exercise helps to build muscle and burn fat, but that just begins to scratch the surface of the benefits of regular physical activity. Exercise also improves cognitive function, creativity, cardiovascular health, and mental health.

More specifically, exercise helps to reduce stress and improve mood and feelings of well-being by increasing the release of several important neurotransmitters, including serotonin, dopamine, norepinephrine, endorphins, and brain-derived neurotrophic factor (BDNF).[2]

While any type of physical activity is superior to being sedentary, a systematic review of exercise and its effects on anxiety concluded that higher intensity exercise showed greater effects low intensity programs.[3]

If you need help figuring out an effective, enjoyable, and sustainable workout plan, download the FREE 1UP Fitness App, where you receive customized nutrition and training recommendations based on your needs!

Get Quality Sleep

Sleep problems are incredibly common among individuals dealing with anxiety disorders.[4] The relationship between anxiety and sleep is self-perpetuating in that you can’t sleep when you're anxious and then you start to feel anxious (stressed) because you can’t sleep.

Moreover, when we’re sleep deprived, levels of cortisol (the body’s stress hormone) rise and remain elevated. When cortisol is chronically elevated, it can cause severe metabolic disruptions, adversely impacted countless biological processes, including:

• Metabolism
• Hormone production
• Nutrient partitioning
• Cognitive function
• Creativity
• Motivation
• Muscle recovery
• Mood & well-being

When we are well-rested, however, cortisol (and other important hormones) function as they normally should, as does everything else in our body.

So, how can we promote optimal sleep each night?

First, and foremost, limit blue light exposure at least two hours before bed. The reason for this is that blue light (which is emitted from all manner of electronics, including smartphones, tablets, computers, TVs, etc.) stunts the production of melatonin -- the hormone that governs our circadian rhythm and helps us to fall asleep (and stay asleep) at night.

Second, maintain a consistent bedtime. Our bodies crave consistency, and when you have a consistent time to lay in bed and wake up in the morning, your body will naturally start to feel tired when it’s supposed to and wake up when it should.

Third, exercise regularly (see tip #1).

Fourth, limit caffeine and alcohol in the afternoons and evenings (more on this in a bit).

Fifth, keep your room cool and dark.

Sixth, wear loose, light, comfortable clothing to go to bed.

Last, but not least, consider nighttime relaxation and recovery supplements, such Super Magnesium as Recharge PM or Beauty Dream, which contain natural ingredients to help reduce feelings of worry and promote feelings of calmness so that you can achieve the deep, restorative sleep you need each night.

Limit Caffeine & Alcohol

Caffeine and alcohol are two of the most widely consumed (and frequently abused) substances on the planet. While they may help us to feel more upbeat, alert, or lively, they can also lead to rather unsavory results, especially when consumed in excess.

The manner in which caffeine and alcohol affect the body are starkly different (one is a stimulant and one is a depressant), but the end result is the same when they’re abused -- tolerance, habituation, and anxiety.

Both can reduce sleep quality, and poor sleep in and of itself can increase feelings of anxiety.

The main takeaway here is that neither caffeine or alcohol are “essential,” but each can be enjoyed responsibly. So, if you never choose to have one or the other, then that’s perfectly fine, but if you do imbibe, do so responsibly and be aware of how it impacts your sleep and anxiety levels.

Meditate

Meditation is a centuries old practice that helps individuals to quiet a busy mind, find peace and promote mindfulness. The end results are lower feelings of stress and anxiety coupled with improved mood and feelings of well-being. In fact, a 2010 meta-analysis concluded that “mindfulness-based therapy” (aka meditation) helped to reduce anxiety.[5]

There are a wide range of meditation styles, which means even if you’re wary or inexperienced with meditation, there’s sure to be at least one style that appeals to you. If you’re not sure where to start, try some of the free meditation apps and videos.

Breathing Drills

Ever felt overwhelmed?

Of course!

We all have.

Sometimes getting away for a few minutes and simply taking time to breathe can do wonders to help reduce stress and anxiety. In fact, research shows that just five minutes of breathwork each day for about a month could improve mood and reduce anxiety.[6]

Aromatherapy

Aromatherapy is a natural stress relief technique that has been used for thousands of years. The practice uses plant-based essential oils to promote calmness and relaxation, thereby improving the health and well-being of the mind, body, and spirit.

The most common essential oils to relieve anxiety are:

• Bergamot
• Lavender
• Chamomile
• Orange
• Jasmine
• Sandalwood
• Lemon

Research indicates that aromatherapy may be more effective for individuals with low-to-moderate stress situations and not severe stress.[7] Therefore, it may be best to use this in conjunction with some of the other natural stress relief aids discussed above.

Spend Time in Nature

While modern living seems to lead us to spend more time indoors in front of screens, the truth is that humans evolved as outdoor creatures. In other words, we’re not meant to live a confined lifestyle between four walls.

We’re social beings that are supposed to be “one with nature.” As corny as that may sound, being outdoors actually helps boost mood and reduce stress. In fact, research shows that spending 20-30-minutes of walking or sitting in nature offers stress-relieving benefits.[8]

Dubbed “nature pills”, these 20-30 minute sessions significantly lower cortisol levels, and researchers suggest they could be a low-cost, all-natural means to reduce stress and anxiety induced by our increasingly indoor, urbanized lifestyle.[8]

Plus, when our skin is naturally exposed to sunshine, we naturally synthesize vitamin D -- an essential vitamin and hormone precursor that affects skin health, immune function, mood, and hormone production.

For a two-pronged stress-busting stack, try exercising outdoors when weather permits!

Turn on Your Favorite Feel-Good Tunes

Music can fit any mood or situation.

It can motivate you during a tough workout. It can inspire creativity and productivity, and it can even help you to wind down and relax.

Even the music of Mother Nature (birds tweeting, crickets chirping, etc) can also have a calming effect on the body (see the previous point above).

The best types of music to help reduce anxiety and promote relaxation are usually slow-paced songs with little to no words. Research confirms this too, and notes that Classical music and Celtic music in particular are soothing.[9]

But, if other types of music help you to relax (R&B, jazz ballads, 80s monster ballads, etc.), that’s OK, too! Listen to whatever helps you to unwind when you feel wound up.

Try Supplements

In addition to the other ways to naturally relieve anxiety detailed already, you may also want to consider certain dietary supplements that have been research-verified to help reduce stress and anxiety.

We specifically formulated Super Magnesium to offer natural stress-relief support, thereby helping you enjoy all the many joys that life has to offer! It is a Multi-Source - High Bioavailability Magnesium + L-Theanine, Vitamin C and D3. Promotes relaxation, improving sleep quality and reduces muscle fatigue

Another top notch relaxation supplement is L-Theanine. Found in Super Magnesium, theanine is an amino acid that is responsible for the calm, smooth energy of tea compared to the more intense, “aggressive” energy of coffee. The reason for this is that theanine increases levels of GABA in the brain.[12] GABA is the body’s primary calming (inhibitory) neurotransmitter.

Takeaway

We all feel overwhelmed every now and then. The next time you do, try using one (or more) of the stress-relaxation techniques described above to help naturally reduce anxiety.

Last, but not least, don’t neglect the power of simply talking to family, friends, or loved ones when you’re troubled. You’d be amazed with how effective and alleviating it can be to discuss your concerns with someone who cares about you.

References

1. https://adaa.org/understanding-anxiety/facts-statistics
2. Basso JC, Suzuki WA. The Effects of Acute Exercise on Mood, Cognition, Neurophysiology, and Neurochemical Pathways: A Review. Brain Plast. 2017 Mar 28;2(2):127-152. doi: 10.3233/BPL-160040. PMID: 29765853; PMCID: PMC5928534.
3. Aylett E, Small N, Bower P. Exercise in the treatment of clinical anxiety in general practice - a systematic review and meta-analysis. BMC Health Serv Res. 2018 Jul 16;18(1):559. doi: 10.1186/s12913-018-3313-5. PMID: 30012142; PMCID: PMC6048763.
4. Ramsawh HJ, Stein MB, Belik SL, Jacobi F, Sareen J. Relationship of anxiety disorders, sleep quality, and functional impairment in a community sample. J Psychiatr Res. (2009) 43:926–33. 10.1016/j.jpsychires.2009.01.009
5. Hofmann SG, Sawyer AT, Witt AA, Oh D. The effect of mindfulness-based therapy on anxiety and depression: A meta-analytic review. J Consult Clin Psychol. 2010 Apr;78(2):169-83. doi: 10.1037/a0018555. PMID: 20350028; PMCID: PMC2848393.
6. Balban, M. Y., Neri, E., Kogon, M. M., Weed, L., Nouriani, B., Jo, B., Holl, G., Zeitzer, J. M., Spiegel, D., & Huberman, A. D. (2023). Brief structured respiration practices enhance mood and reduce physiological arousal. Cell Reports Medicine, 4(1), 100895. https://doi.org/10.1016/j.xcrm.2022.100895
7. Hung CL, Lin YL, Chou CM, Wang CJ. Efficacy of Aromatherapy at Relieving the Work-Related Stress of Nursing Staff from Various Hospital Departments during COVID-19. Healthcare (Basel). 2023 Jan 4;11(2):157. doi: 10.3390/healthcare11020157. PMID: 36673525; PMCID: PMC9859127.
8. Mary Carol R. Hunter, Brenda W. Gillespie, Sophie Yu-Pu Chen. Urban Nature Experiences Reduce Stress in the Context of Daily Life Based on Salivary Biomarkers. Frontiers in Psychology, 2019; 10 DOI: 10.3389/fpsyg.2019.00722
9. Ma X, Yue ZQ, Gong ZQ, et al. The Effect of Diaphragmatic Breathing on Attention, Negative Affect and Stress in Healthy Adults. Front Psychol. 2017;8:874. Published 2017 Jun 6. doi:10.3389/fpsyg.2017.00874
10. Pratte MA, Nanavati KB, Young V, Morley CP. An alternative treatment for anxiety: a systematic review of human trial results reported for the Ayurvedic herb ashwagandha (Withania somnifera). J Altern Complement Med. 2014;20(12):901–908. doi:10.1089/acm.2014.0177,
11. Choudhary D, Bhattacharyya S, Joshi K. Body Weight Management in Adults Under Chronic Stress Through Treatment With Ashwagandha Root Extract: A Double-Blind, Randomized, Placebo-Controlled Trial. J Evid Based Complementary Altern Med. 2017;22(1):96–106. doi:10.1177/2156587216641830
12. White DJ, de Klerk S, Woods W, Gondalia S, Noonan C, Scholey AB. Anti-Stress, Behavioural and Magnetoencephalography Effects of an L-Theanine-Based Nutrient Drink: A Randomised, Double-Blind, Placebo-Controlled, Crossover Trial. Nutrients. 2016;8(1):53. Published 2016 Jan 19. doi:10.3390/nu8010053
13. Jongkees, B. J., Hommel, B., Kuhn, S., & Colzato, L. S. (2015). Effect of tyrosine supplementation on clinical and healthy populations under stress or cognitive demands--A review. Journal of Psychiatric Research, 70, 50–57. https://doi.org/10.1016/j.jpsychires.2015.08.014