Many people use natural therapies to help manage their anxiety. A 2016 study found that 73% of people with anxiety used herbal medicines for anxiety symptoms.
Natural therapies are part of a broad range of complementary and alternative medicines and therapies (CAM). Natural therapies include supplements (vitamins, minerals and fish oils), herbal medicine (tea, tablets and liquids) and nutrition (diet). CAM also includes things like relaxation, mindfulness, meditation, aromatherapy, acupuncture and yoga.
There haven’t been many large studies about the effectiveness of natural and complementary therapies in managing symptoms of anxiety.
Note that complementary and alternative medicines should be prescribed by a health practitioner trained in their use. It’s important to tell your doctor if you use these, as some herbal remedies can affect other prescribed medicines.
Learn more about natural therapies, including supplements (vitamins, minerals and fish oil) and herbal medicine used to treat health conditions.
You can try using herbal remedies and supplements to help with your anxiety. Common herbal remedies include Withania (ashwagandha), kava, chamomile, passionflower, lemon balm, hops and valerian.
Some people use St John’s wort but, as with many herbs, it may affect how prescription medicines work, so ask your doctor for advice.
You can also take supplements such as B vitamins, amino acids, fish oil and magnesium.
Research about the effectiveness of these herbs and supplements is limited, so talk to a qualified practitioner and your doctor before making any decisions.
Relaxation and mindfulness techniques can slow down your heart and breathing rates, reduce blood pressure, and decrease muscle tension. They can also help you to focus on the present moment. There are many different relaxation classes and apps to explore. Remember, everyone is different so if one technique doesn’t work, try another one.
Muscles tense up when your body is anxious. Progressive muscle relaxation can help lessen your anxiety. Try tensing different muscle groups (e.g. shoulders) then slowly relaxing them.
Watch this video about progressive muscle relaxation.
You can try deep breathing as part of your daily routine or when you start to feel anxious. This technique can be done anytime, anywhere.
Follow these simple steps:
This Therapise Aid video shows how to do deep breathing.
Mindfulness is when you pay attention to what’s happening right here, right now. Research shows that mindfulness helps to reduce anxiety. Mindfulness techniques are similar in effectiveness to cognitive behaviour therapy (CBT) or psychological therapy.
Emerging evidence also shows that when mindfulness practices focus on building self-compassion they could be even more effective.
Self-compassion means being kind to yourself when you’re having a hard time or notice something you don’t like about yourself. It’s important to acknowledge these moments and think about how you can take care of yourself.
Mindfulness can be a useful starting place to help with your anxiety, or it can be used in addition to other interventions.
Try this mindfulness exercise
Next time you go for a walk, breathe deeply and notice what’s happening around you. Focus on what you see, hear, smell, feel and taste. Be interested and curious. Try to stay in the moment.
In this podcast, mindfulness expert Peter Muizulis guides you through a mindfulness meditation that you can practise right now and return to time and again. Remember, mindfulness takes focus and practise, so keep trying!
Meditation is a type of mind-body relaxation therapy. There is some evidence to suggest meditation might help reduce anxiety, stress, blood pressure, chronic pain and insomnia.
Meditation involves concentrating your mind on one thing such as breathing, body movements, sounds, or even a mantra (chant). Meditation can help you to stay calm and focused in the present moment, rather than worrying about the past or future.
There are many different types of meditation, including mindfulness meditation and visualisation meditation. All can be beneficial. But it’s important to find a practice that works for you.
Mindfulness meditation involves slow breathing and letting thoughts come and go without paying too much attention to them. The aim is to reduce the number of thoughts and focus on the present moment.
This involves imagining a scene where you feel at peace and are free to let go of tension and anxiety. For example, using your five senses, imagine:
If you find it hard to quiet your mind and imagine a different scenario on your own, you can try a guided imagery meditation app.
Try these meditation apps:
Yoga is a form of meditation. The gentle body movements can help you feel relaxed. Research suggests yoga can:
Yoga classes might help you to:
Massage can be used to promote feelings of relaxation. You can book regular sessions with a trained professional to help manage your anxiety.
Research suggests that some aromatherapy oils such as lavender, bergamot and valerian may help with relaxation. Tell your doctor if you use essential oils as they may affect other medicines.
Laughter can reduce feelings of anxiety. Have you ever noticed how you feel after a good belly laugh?
That’s because laughter produces natural chemicals that:
To add a bit more laughter to your life, you could:
Pets can improve your physical and psychological wellbeing. If you cannot take on the responsibility of a pet, you could offer to mind or walk someone else’s pet.
You might be able to get an emotional support animal (ESA). ESAs are trained to keep people grounded during panic attacks, reduce social anxiety and provide comfort.
This content has been reviewed by a group of medical subject matter experts, in accordance with Jean Hailes policy.
© Jean Hailes Foundation. All rights reserved.