Natural Ways to Calm Anxiety

Anxiety is a natural part of life. Your body reacts to stressor (like public speaking) or perceived danger with symptoms like an abnormally fast heartbeat, sweaty palms and a racing mind. These are your body's way to help you to extract yourself from a dangerous situation and can be healthy, but when anxiety is out of control and affecting and disrupting your life, it may be time to consider treating your anxiety. Medication is not your only option; consider natural remedies.

Mind/Body Techniques

• Breathing Exercises can provide nearly instant relaxation. Close your eyes and focus on breathing. Inhale through your nose slowly. Feel the way that your diaphragm moves up and push your stomach outward. Then slowly begin to exhale, imagining the stress exiting your body with your breath. Each of your breaths should take a total of six seconds. Repeat this five to 10 times.

  Exercise provides you with a physical and mental release. 30 minutes of cardiovascular exercise per day can help provide an outlet for frustrations, work off steam, improve health and calm your mind with natural endorphins.

  Guided Imagery can provide relief. Take a few moments and visualize a serene place. This could be in a sunny meadow, at the ocean's edge or anywhere that lifts your spirits to refresh your mind.

  Self-hypnosis and relaxation techniques can reduce anxiety and help you center your mind to find calm.

  Stress reduction is a major factor in anxiety. Let go of anger, learn to say no, keep in touch with your emotions, do activities and tasks one at a time, let go of control and identify what is causing your stress in order to change it. Making time for yourself and taking time to laugh will also help reduce your overall stress levels and anxiety.

  Quiet meditation for a few minutes each day can quiet negative thoughts.

  Get enough quality sleep every night with a sleeping routine. Go to bed at a consistent time and wake up consistently.

Herbal Supplements and Aromatherapy

• Herbal supplements can be very effective in lessening anxiety. Some of the best include passionflower (which has been successfully used for centuries), valerian root (which provides anxiety relief and can be used as a sleep aid), kava kava (should not be used in people with liver problems), chamomile, St. John's Wort (combats both anxiety and depression but can have some drug interactions), verbena, skullcap, lemon balm, hops (usually used in combination with chamomile, valerian or passionflower) and cowslip.

  Using the essential oils from specific plants can help induce relaxation. Aromatherapy oils beneficial for treating anxiety include:
  Lavender: Soothes anxiety and enhances relaxation.
  Lime: Uplifts your spirits and combats both anxiety and depression.
  Bergamot: Raises self-confidence and soothes frustration/agitation.
  Jasmine: Lessens fear and negativity.
  Sandalwood: Reduces depression, fear, stress and tension.
  Patchouli: Helps you to connect with your physical self and combats anxiety.
  Rose: Soothes anxiety and encourages happiness.
  Ylang ylang: Calms tension, nervousness and anger.
  Cypress: Has soothing properties that calm your nervous system.

Therapy

• Several therapeutic measures can assist you in finding your body's natural anxiety defenses:
  Acupuncture: Enhance a feeling of calm and relaxation.
  Color therapy: Uses colors and light to help restore natural balance and calm.
  Bioelectromagnetic therapy: Uses magnets and electromagnetic fields to promote natural healing an anxiety reduction.
  Hydrotherapy: Relaxing in a hot bath infused with essential oils can soothe anxiety and promote relaxation.
  Reiki: Involves the transference of energy between your practitioner and you, helps to restore mind and spirit.