Here are the 19 natural remedies to fight against anxiety without drugs:
This is horror: you are anxious, crazy about worry and in a state of total panic.
You worry about everything – money, your job, your health, or your relationship.
Your heart beats at 100 per hour. Your breathing is short and jerky. In your head, you imagine the worst possible scenarios.
All you would like is to return to a normal state, relaxed and soothed … So what to do?
Whether it’s a real anxiety disorder or a small anxiety attack, you may not want to take medication … at least not right away.
You are right ! Because there are natural remedies, without any danger to your health, that can really help you fight against anxiety.
These remedies are varied. It can be exercises to calm your body and soothe your mind, dietary supplements or simple infusions of medicinal plants with beneficial properties.
Some of these remedies act immediately on anxiety in the short term. Others decrease your anxiety state in the long run.
Without further ado, Here are the 19 natural remedies to fight against anxiety without drugs:
- 1. Chamomile to Fight Against Anxiety
- 2. Theanine of green tea
- 3. Hops
- 4. The valerian
- 5. Lemon balm
- 6. Sport
- 7. The cure in 21 min
- 8. Passion flower
- 9. Lavender
- 10. Hold your breath!
- 11. Eat something right now!
- 12. Do not skip breakfast
- 13. Eat foods rich in omega-3
- 14. Say no to “disaster thinking”
- 15. Warm up your body
- 16. Take a “forest bath”
- 17. Learn the meditation of “mindfulness”
- 18. Breathe and question yourself
- 19. Congratulate yourself for becoming aware of your anxiety
1. Chamomile to Fight Against Anxiety
When you feel restless, drink a good cup of chamomile to relax.
According to this study, the chemical components of chamomile (Matricaria recutita) bind to the same receptors as synthetic drugs used to fight against anxiety, such as Valium.
To enjoy the benefits of chamomile, you can also take it as a dietary supplement. These are standardized capsules containing 1.2% apigenin, the active ingredient in chamomile flowers.
The effectiveness of these capsules has been proven in this study in patients with generalized anxiety disorders. The researchers observed a significant decrease in symptoms in patients after only 8 weeks of natural treatment with chamomile.
2. Theanine of green tea
It is said that Japanese Buddhist monks could meditate for hours, while remaining alert and relaxed.
One possible explanation would be the amino acid, called “theanine”, present in green tea that these monks used to drink throughout the day.
Indeed, theanine is known to regulate the heart rate and blood pressure. Several studies on human subjects indicate that theanine also helps to relieve anxiety.
According to this study, anxious people are calmer and more attentive after treatment with 200 mg of theanine.
You can get the equivalent of 200 mg of theanine by drinking green tea. But we will have to drink several cups, like Japanese monks (depending on the intensity of green tea, between 5 and 20 cups).
Yes, it is hops that are found in beer. But it is not by drinking a beer that you will be able to enjoy the soothing benefits of hops (Humulus lupulus).
The chemical compound with the soothing effects of hops is a volatile oil. To benefit from it, it is necessary to follow a treatment based on hop extract or mother tincture of hops. But one can also follow an aromatherapy with hops flower pillows, which diffuse its aromatic compounds.
Because hops have a particularly bitter taste, few people choose to brew it unless it is mixed with chamomile or mint. Associated with valerian, hops are often used as natural sedatives.
Note: if you are already taking synthetic sedatives, do not follow a natural treatment with sedative properties. Always consult your doctor before ingesting medicinal plant extracts or dietary supplements.
To buy it now, we recommend this pillow of hop flowers from Flanders and drops of tincture of hops certified organic.
4. The valerian
Some herbal supplements can reduce your anxiety state without putting you to sleep, such as theanine. Other supplements have sedative properties, as is clearly the case with valerian (Valeriana officinalis).
Due to its high content of sedative-effect chemicals, valerian is often used as a sleeping pill to combat insomnia. Moreover, the German state has officially approved the use of this plant to treat sleep disorders.
Valerian does not have a very pleasant scent. As a result, most people prefer capsules or mother tinctures to valerian infusions. It is often associated with other herbs with sedative properties, such as hops, chamomile and lemongrass.
Note: If you are taking valerian-based treatment, take it in the evening before going to sleep – but not before going to work!
5. Lemon balm
The name of Lemon balm (Melissa officinalis) comes from the Greek word “bee”. This medicinal plant has been used since the Middle Ages to reduce stress, relieve anxiety and fight against sleep disorders.
According to this study, people taking 600 mg lemongrass extract are calmer and more alert.
Lemon balm is found as an infusion, in capsules or as a mother tincture. It is often mixed with hops, chamomile and valerian.
Note: Although this plant is considered a safe natural treatment, other studies indicate that taking too much Lemon Balm can have an opposite effect and cause anxiety. Therefore, take care to carefully observe the dosages indicated and always start your treatment with the lowest recommended dose.
To buy now, we recommend this mother tincture of Lemon balm.
Sport is a risk-free activity that is extremely beneficial to the health of your brain. Against depression and anxiety, sport is a formidable antidote to immediate and long-term sustainable effects.
Doctors are unanimous about the benefits of sport on anxiety. Exercising regularly increases self-confidence and a sense of well-being.
One of the biggest sources of anxiety is our fear of having an illness or poor health. However, all these fears dissipate when we are in good shape through sport.
7. The cure in 21 min
21 minutes. According to the studies, it is all the time it takes, to 1/2 min, for the sport to reduce our anxiety.
When you feel anxious, simply try to run. Indeed, according to several doctors, 20 small minutes of sports calm and soothe anxiety.
More specifically, doctors advise to do between 20 and 30 minutes of sports activities that increase the heart rate. You are spoiled for choice: treadmill, elliptical trainer, step, etc. Choose what you want.
If you’re not doing any more sport, maybe it would be a good opportunity to get back to an activity you practiced in your youth? For example, did you rowing in your youth? So go 20 minutes of rowing.
And if you have not played sports for a long time, doctors advise you to start with brisk walking.
8. Passion flower
Passion flower (Passiflora incarnata), is a plant that you can use for its sedative properties.
It is also a medicinal plant that the German state has officially recognized as a natural treatment to treat people who suffer from anxiety and nervous agitations.
According to several studies, the passion flower is as effective as synthetic drugs to reduce the effects of anxiety. It is also used to fight against insomnia.
Note: like all sedatives, the passion flower causes a pronounced state of drowsiness. As already explained, do not follow passion flower treatment if you are already taking synthetic sedatives. The same goes for other sedative natural herbal treatments – be it passion flower, valerian, hops, kava, lemongrass lemon balm, etc.
Be careful when mixing natural plants with sedative effects. Finally, never follow a passion flower treatment for more than 30 days.
This plant is especially famous for its intoxicating fragrance. But did you know that one of the lavender varieties, Lavandula hybrida, is also known for its “anti-inflammatory” properties?
According to this study on anxiety, people in the waiting room at the dentist are less anxious when a lavender scent emerges in the room. In another study, students who inhale lavender before taking an exam feel less anxiety than students who have not felt it.
Finally, according to this study in Germany, a special lavender medicine reduces the symptoms of generalized anxiety disorder. This natural medicine is as effective as the synthetic drugs that are prescribed in the treatment of this psychiatric condition.
Therefore, lavender can compete with drugs such as lorazepam (marketed as Ativan which is in the same category of drugs as Valium).
10. Hold your breath!
And now exhale … No, this is not a tip for your face to become purple :-). Yoga breathing exercises are especially effective at reducing stress and anxiety levels. In his bestseller The Spontaneous Happiness, Dr. Andrew Weil developed a yoga-based breathing technique called the 4-7-8 method, which we discussed here.
This technique works because it is impossible to breathe deeply and be in a state of anxiety at the same time.
To do this exercise, exhale all the air from your lungs through your mouth. Then, close your mouth and inhale slowly through your nostrils, counting to 4. Then, hold your breath, counting to 7. Now, slowly exhale through your mouth, counting to 8. Repeat exercise at least 2 times a day.
11. Eat something right now!
Most people become anxious and irritable when they are hungry. An anxiety state can mean a drop in your blood glucose level.
If so, the best thing to do is recharge your batteries with an energizing snack. For example, try nibbling a handful of nuts or a piece of chocolate, accompanied by a large glass of water or a good cup of tea.
According to doctors, a healthy diet is essential to fight long-term anxiety. They advise focusing on vegetables, carefully selecting the meat and fish you eat and adding more green leafy vegetables to your diet (like kale, for example).
The idea is to increase your intake of folic acid (vitamin B9) and essential nutrients that help reduce anxiety.
12. Do not skip breakfast
Any doctor will tell you that you must avoid depriving yourself of food at all costs.
However, many people who suffer from anxiety do not take the time to eat a breakfast.
This is why it is advisable for everyone to eat eggs in the morning because they are rich in satiating proteins and are THE best natural source of choline.
It is known that a low intake of choline is associated with higher levels of anxiety.
13. Eat foods rich in omega-3
Did you know that oily fish are highly beneficial to the health of your heart? In addition, it is thought that they can help fight depression. Among the benefits of fish rich in omega-3 fatty acids, there is also its ability to fight against anxiety.
In this study, researchers added 2.5 mg of omega-3 fatty acids to the diet of student groups over a 12-week period. They found that students with a high intake of omega-3s feel less anxiety before taking an exam than students without omega-3 intake.
For experts, it is important that our omega-3 intake comes from our diet. The best natural sources of fatty acids are fatty fish living in cold water, such as salmon.
To get an idea, 100 g wild salmon contains 2.3 g of omega-3 fatty acids. Other wise choices for omega-3 fish are anchovies, sardines and mussels.
To buy now, we recommend these omega-3 fatty acids of marine origin.
14. Say no to “disaster thinking”
When one is prey to anxiety, one tends to fall into a mentality of “thought catastrophe”. In our mind, we imagine the worst scenarios, the most horrible things, unbearable things.
Above all, we are horrified by the thought that these things can turn into reality and ruin our lives forever.
If you are prey to such thoughts, take a deep breath and go for a walk. Now, think about the probability of the problem you are concerned about.
What are the chances that there can really be a disaster? That you are actually losing your job? That your sister never really talks to you again? That you really have no money at all?
Disaster thoughts happen when you feel anxiety. But in fact, it is very unlikely that they will turn into reality. Remember that events that really change the trajectory of our lives are very rare.
15. Warm up your body
Do you know why it feels soothing after a session of sauna or steam room? Several studies indicate that warming the body relaxes muscles and reduces anxiety.
According to this study, the sensation of warmth can alter neural circuits associated with mood, including the circuits that produce the neurotransmitter serotonin.
This may explain why activities that warm the body, such as sports or a good fire, improve our mood and reduce our anxiety.
Here is the conclusion of the researchers of another study on this subject: «whether it is a sun bath in the Caribbean, a short session of sauna or steam room after work or even a hot bath At the end of the day, we tend to associate the heat with a feeling of relaxation and well-being. “.
16. Take a “forest bath”
Shirin-yoku is a cultural concept in Japan, literally meaning “forest bath”.
In our culture, this is what we would call a walk in the forest. These Japanese researchers measured the changes in our body after 20 minutes of walking in a picturesque forest, with its woody fragrances and soft cooing streams that snake.
The results of their study indicate that walking in the forest decreases the levels of hormones associated with stress. Moreover, this effect is significantly more pronounced for people who walk in the forest than for people who walk in urban areas. To discover: 7 Traditions that do not exist in France but that you should adopt!
17. Learn the meditation of “mindfulness”
The result of Buddhism, this form of meditation is frequently used in therapy. Thanks to its effectiveness, more and more doctors are using mindfulness meditation to treat patients with anxiety disorders.
One of them, Dr. Edenfield, is a clinical psychologist specializing in the psychological disorders of veterans. According to her, “mindfulness meditation allows us to perceive every moment as it really is, and not as we imagine it should be or feared to be”.
How to do ? For starters, Dr. Edenfield suggests: “Concentrate consciously on the present moment, appealing to your sense of curiosity. Make an effort to observe the present moment, but without judging the present moment. ”
18. Breathe and question yourself
Here is another technique to develop your mindfulness. When doing your breathing exercises, try to ask yourself simple questions that you must answer.
Dr. Edenfield suggests, “Start with a comfortable place. Close your eyes and concentrate totally on your breathing. Now, in your mind, ask yourself simple questions, while staying focused on each exhale and inspiration. ”
What kind of question? For example: what is the temperature of the air when you inhale through your nose? How do you feel when the air leaves your lungs? And when the air fills your lungs, what do you feel?
19. Congratulate yourself for becoming aware of your anxiety
Do you have anxious thoughts? So congratulations! You can congratulate yourself! Why ? Because it means that you are aware of your emotional state. However, according to Dr. Edenfield, awareness of our emotional state is the first step in reducing anxiety.
She says: “Do not forget to congratulate yourself for having realized that you are anxious at a time T and that you have realized the physiological changes associated.
This awareness is truly an essential thing that one must learn to recognize, to progress to the next stages of healing such as positive internal dialogue, cognitive restructuring, or mindfulness and relaxation techniques. ”
And now, now you know the natural remedies to fight against anxiety 🙂
And you ? Are you sometimes anxious? If so, did you know these techniques to fight against anxiety? Have you ever tried them? Tell us what you think in the comments.
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