Anxiety
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Anxiety - Editor's Choice

| Modified on Apr 06, 2025
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Anxiety Natural Remedies

Anxiety is one of the most common mental health challenges worldwide, often presenting as excessive worry, restlessness, or physical symptoms like a racing heart or muscle tension. While medication can be helpful, many individuals seek natural remedies for anxiety to support their mental well-being without side effects. Below are safe, effective approaches that can help reduce anxiety naturally.

Understanding Anxiety

Everyone feels anxious occasionally, but chronic anxiety can interfere with daily life. Generalized anxiety disorder (GAD), social anxiety, and panic attacks are just a few of the ways anxiety can manifest. The good news is that many natural options can support your nervous system and promote emotional balance.

Top Natural Remedies for Anxiety

1. Magnesium

Magnesium is a calming mineral that supports the nervous system and reduces cortisol, the stress hormone. It helps ease muscle tension and promotes better sleep.

Dosage: 200–400 mg per day of magnesium glycinate or citrate. Avoid magnesium oxide, which is poorly absorbed.

2. L-Theanine

L-Theanine, an amino acid found in green tea, promotes relaxation without drowsiness and can help reduce anxious thoughts.

Dosage: 100–200 mg up to three times per day as needed.

3. Ashwagandha

Ashwagandha is an adaptogenic herb that balances cortisol levels and helps the body cope with stress.

Dosage: 300–600 mg daily of a standardized extract (withanolide content of at least 5%).

4. Passionflower

Passionflower is a calming herbal remedy used for centuries to treat insomnia and anxiety. It may help reduce racing thoughts and physical tension.

Dosage: 250–500 mg daily or 1–2 dropperfuls of tincture before bed.

5. Rhodiola Rosea

Rhodiola helps the body adapt to stress and boosts resilience. It may reduce fatigue and improve focus in times of chronic anxiety.

Dosage: 100–300 mg daily, taken in the morning or early afternoon.

6. Chamomile Tea

Chamomile is a gentle herb that soothes the mind and body. Drinking a warm cup of chamomile tea can promote calm and aid sleep.

Dosage: 1–2 cups daily or 300–500 mg in capsule form.

7. Breathing Techniques

Deep breathing exercises can trigger the body’s relaxation response and help reduce acute anxiety.

  • Box breathing: Inhale for 4 seconds, hold for 4, exhale for 4, hold for 4. Repeat for 3–5 minutes.
  • 4-7-8 Breathing: Inhale for 4 seconds, hold for 7, exhale slowly for 8 seconds. Excellent before sleep or during panic.

8. Limit Caffeine and Sugar

High caffeine and sugar intake can exacerbate anxiety by overstimulating the nervous system and disrupting blood sugar balance. Switch to herbal teas and eat balanced meals to support mental stability.

9. Regular Movement

Exercise boosts endorphins and reduces anxiety by burning off stress hormones. Choose calming activities like walking, yoga, tai chi, or gentle strength training.

10. Journaling and Mindfulness

Writing down your thoughts can reduce mental clutter. Mindfulness meditation helps shift your awareness into the present moment and calms repetitive anxious thinking.

Precautions and Considerations

  • Always start with lower doses of herbs and supplements to assess tolerance.
  • If you’re on medication for anxiety or depression, speak to your healthcare provider before adding supplements like ashwagandha or rhodiola.
  • Seek professional help if anxiety is interfering with daily life, sleep, or relationships.

Final Thoughts

There are many natural ways to relieve anxiety that don’t involve pharmaceuticals. By combining calming herbs, nutrients, lifestyle habits, and mindfulness, you can support your mental well-being and regain a sense of calm. Start small, stay consistent, and consult a holistic practitioner if needed for guidance.

Have you tried a natural remedy for anxiety? Scroll down to read Earth Clinic community stories or share your experience with others!

The comments below reflect the personal experiences and opinions of readers and do not represent medical advice or the views of this website. The information shared has not been evaluated by the FDA and is not intended to diagnose, treat, or prevent any disease or health condition. Always consult a qualified healthcare professional for medical concerns.
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B3

Posted by Gord235 (Vancouver, Canada) on 10/24/2021
 ★★★★★

Editor's Choice

Vitamin B3 - 450mg twice a day.

After reading a report that cited over 30 studies showing success reducing anxiety with 1,000mg and up to 5,000mg of Vitamin B3 per day. I decided to take a more conservative approach. I took B3-450mg once in the morning upon waking and once at night before sleeping and my anxiety disappeared within 24 hr.

B12

Posted by Maureen (Md) on 07/13/2020
 ★★★★★

Editor's Choice

If you are having anxiety, get your Vitamin B12 level checked by your doctor.

I was having horrible anxiety and was seeing a therapist who kept trying to give me anti-anxiety medicine. When I had some blood work done it was discovered that I was very low on B12.

Apparently, B12 deficiency causes anxiety, depression and insomnia, in addition to numerous other dangerous health problems.

After I started loading doses of B12 shots, my anxiety DISAPPEARED COMPLETELY. Just like magic.

If you think your B12 level must be OK because you are taking an oral supplement you might be wrong. B12 is the only vitamin that requires a cofactor (intrinsic factor) in order for your body to be able to use it. There are many reasons why your body may not be able to absorb B12 properly, including use of PPIs. So, if you can't absorb B12 the normal way, get a B12 shot. You'll be so glad you did.

Acetyl L-Carnitine

Posted by Sveta (Des Plaines, IL) on 07/28/2009
 ★★★★★

Editor's Choice

Having been suffering from bipolar, bulimia, anxiety disorder and depression for 5 years. Tried ACETYL L-CARNITINE. Have one thing to say, it's freaking amazing! I'm surprised you don't hear about it much. It helps my anxiety better than cold showers, antidepressants, and even Xanax! I'm so happy that that i found out about it. It's like the hell I've been living in for years is over. This supplement has the strength of a prescription drug. I advise everyone who has anxiety problem to give a try. Though I need like 50 mg a day instead of 5000 the way they recommend. 5000 is too much for me to tolerate. Find your dosage. And never give up. Try every supplement for depression and anxiety out there, one by one. Some will do nothing, some will make you feel worse, but there'll be one, two, or even more that will help you and make your life a beautiful and joyful thing to have. Good luck everyone.

Cold Showers

Posted by Sandy (San Rafael, CA) on 01/30/2008
 ★★★★★

Editor's Choice

About two months ago I was having yet another anxiety attack in the middle of the night. I got up and Googled and wound up at your site. Thank goodness ! I read all the testamonials for Cold Shower Therapy. I tried it and much to my amazement I have felt so much better! I am grounded,emotionally stable and strong. My skin feels fabulous, my hair is soft and shiny, I am energized and also relaxed. I have tried so many treatments for severe depression,anxiety and pacic attacks. CST has helped me beyond my wildest dreams. Yes, I now sleep so well that I am having amazing dreams as well. Thank you for this great resource and community !!!

Apple Cider Vinegar

Posted by Darren (Hicksville, NY) on 01/27/2008
 ★★★★★

Editor's Choice

I started taking ACV to lower my blood pressure. Not only did it lower my pressure (My doctor was shocked at how low it went) It also cured my anxiety and a wart on my hand that i had for over a year. I tried everythin except going to the doctor to have it froze off. ACV made me a New person. Everyone at work said that i have more patience and am more relaxed. It is the Greatest thing since the invention of the wheel. I put a teaspoon full in a glass of water.

Apple Cider Vinegar
Posted by Debra (Elkhart, TX) on 02/14/2007
 ★★★★★

Editor's Choice

Ok, I have been reading about HBP, which I have and decided to go get some ACV. I went to the grocery store. I mixed 2tbls. with water and drank about half. It hurt my stomach at first. I think I needed more water. After about 30 minutes I noticed that my anxiety was gone. For the last week I have been panicking about my HBP, Just found out last week. I went to the emergency room 2 nights ago for it. And they told me it could be anxiety. This stuff stopped it. I didn't know that it could do that. I did a search on it and sure enough, it can end anxiety. Praise God. Now I waiting for my blood pressure to go down. I am already impressed. I feel happy. I never feel happy. I have been depressed for along time.


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