How to Calm Anxiety with Natural Remedies

Anxiety occurs to most people at one time or another, but it can interfere with some people's daily activities. Symptoms of anxiety include sleeplessness, fatigue, panic, depression, hyperventilating, sweating, trembling and increased heart rate. Stress, traumatic incidents or feeling scared or powerless in a situation are major factors in causing anxiety. Natural remedies can treat your anxiety without harmful side effects.

Instructions

Herbal Remedies

• 1

  Passion flower calms nerves and relaxes muscles.

  Treat anxiety with passion flower. Passion flower is effective in relaxing nerves and muscles and aiding in insomnia without the side effect of drowsiness. A 2010 study published in "Nutrition Journal" found passion flower to be an effective treatment for stress and anxiety. It has no dangerous side effects and is effective for use for day or night. The recommended dose is 500 mg in capsule form or you can drink two to three cups of passion flower tea each day.

• 2

  Consider valerian to treat anxiety. Valerian works by relaxing tense muscles and calming the nervous system and is effective as a sedative for insomnia brought on by anxiety. When combined with St. John's wort, valerian works like a prescription antidepressant. The recommended dose of valerian capsules or tablets is 300 to 500 mg or you can drink two or three cups of valerian tea throughout the day. Valerian is safe to use, but people who are already taking a prescription medication for anxiety should not take it.

• 3

  Use the amino acid arginine. Arginine (also known as l-arginine) is effective in treating anxiety and stress, according to a 2010 study by researchers at the Global Neuroscience Initiative Foundation. It is also safe, with no known dangerous side effects. Foods containing arginine include walnuts, seeds, fish, legumes and soy products. The recommended dose of arginine in capsule or tablet form is 300 to 500 mg.

• 4

  Theanine, found in green tea leaves, is effective in calming anxiety.

  Consider theanine supplements for anxiety. Theanine (also known as l-theanine), an amino acid found in green tea leaves, is effective for calming anxiety. According to Memorial Sloan-Kettering Cancer Center, theanine increases serotonin and dopamine, hormones found in the brain that help relax the body. The recommended dose of theanine capsules is 100 to 200 mg a day.

Vitamins, Minerals and Lifestyle Changes

• 5

  Nuts are rich in vitamin B, which helps decrease anxiety.

  Take a daily B-complex vitamin. B vitamins are effective in maintaining a healthy nervous system as well as relaxing muscle tension brought on by anxiety. Eating foods rich in vitamin B, like bananas, nuts, sweet potatoes and spinach, is another way to add vitamin B to your diet.

• 6

  Balance the amount of magnesium in the body. Eating a diet rich in magnesium will help you feel less tense and stressed, and soothe anxiety. Magnesium is also beneficial as a sleep aid. Foods rich in magnesium include halibut, peanuts, pumpkin seeds and black beans, but supplements are also available. The recommended dose of magnesium for adults is 300 to 400 mg per day.

• 7

  Yoga is an excellent way to relax and calm anxiety.

  Reduce anxiety with lifestyle changes. The Mayo Clinic suggests adding exercise to your daily routine as well as eating a balanced diet and getting plenty of sleep. Limit alcohol and caffeine and quit smoking, because these products increase anxious feelings. Include relaxation techniques like yoga or meditation in your lifestyle to calm anxiety.