Natural Remedies for Anxiety: 12 Prescription Alternatives to Know

Natural remedies are complementary or alternatives to prescription medications. Some remedies may not work immediately, but over time as the substances build up in your system (e.g., herbal supplements or adaptogens that protect against stress). Natural anxiety-relief options include herbal teas, movement, and mindfulness-based techniques, and lifestyle changes such as avoiding anxiety-inducing substances.

This article will detail natural remedies for anxiety, potential interactions, and when to see a healthcare provider.

12 Natural Anxiety Remedies That Aren’t Prescription Medicine

Natural remedies for anxiety may be useful when experiencing situation-specific anxiety. They do not treat or cure anxiety disorders.

Herbs

There are many healing herbs or medicinal plants for anxiety relief that can be consumed in teas, pills, capsules, and powders added to beverages. Specific herbs are adaptogens that have either been anecdotal or clinically proven to help reduce symptoms of anxiety, including:

• Ashwagandha reduces cortisol levels to ease stress and anxiety. It is important to note that the evidence for its effectiveness is still being examined, and long-term safety has not been researched. Studies show it may have negative effects on the liver and thyroid.
• Chamomile may be effective in reducing symptoms of generalized anxiety, but more research is needed. It may interact negatively with other drugs, so be sure to consult with a healthcare provider before taking it.
• Melatonin for reducing anxiety. It has been documented to reduce anxiety before surgery. There is some risk of overdoes in children.
• Kava kava may have a small effect on anxiety symptoms but has also been linked to severe liver injury.

Mindful Movement 

Mindful movement techniques include yoga, tai chi, interpretative or intuitive dance, and qi gong. These tools work by bringing mindful attention to the breath and body. One meta-analysis from 2022 found yoga to be more effective than non-mindful exercise in relieving anxiety symptoms.

Breathing 

Breathing techniques bring awareness to your breath and thoughts. They include simple deep breathing, box breathing (square breathing), or four-seven-eight breathing. They ease anxiety in part by reducing the body’s stress response signals.

Relaxation

Relaxation techniques like visualization or muscle tension release may be beneficial for people experiencing anxiety from living with chronic medical conditions or medical procedure anxiety.

Acupuncture

Acupuncture may provide a natural approach to reducing anxiety. One review of studies published in 2022 involving people with fibromyalgia (a chronic pain condition) found acupuncture effective in reducing symptoms of anxiety as well as pain, depression, sleep disturbances, stiffness, and fatigue.

Physical Exercise 

Physical exercise has been shown to help alleviate anxiety. One meta-analysis from 2019 published in the journal Depression and Anxiety found exercise helps protect against anxiety symptoms in people with anxiety disorders.

Meditation 

Mindful meditation (MM) helps someone focus on the present moment rather than worrying about the past or future. It may even have clinical-level therapeutic effects. One study from 2019 found a significant decrease in anxiety levels measured after meditation sessions in psychiatric inpatient youths (ages 13-19).

Sleep Hygiene 

Not only does anxiety make it more challenging to fall asleep and get a good night's rest, but not getting enough sleep can also exacerbate anxiety. Protect yourself against anxiety by establishing a consistent bedtime routine, creating a healthy sleep environment, and reaching out for professional help if lifestyle changes aren't working.

Avoid Alcohol

Experts suggest avoiding alcohol if you’re prone to anxiety. Alcohol worsens anxiety over time. It also increases the risk of alcohol use disorder in people with pre-existing mental health conditions.

Quit Smoking

Nicotine use rates are higher in people with anxiety disorders. People with anxiety may use nicotine to cope temporarily—but nicotine is not a natural remedy for anxiety. Nicotine use and withdrawal are associated with increased anxiety. Quitting smoking, then, is a natural way to remove yourself from this unhealthy cycle that worsens anxiety.

Reduce Caffeine Consumption

Keeping caffeine consumption to a minimum can help if you’re experiencing anxiety. This is because caffeine use can induce or exacerbate feelings of anxiety. One study on people with panic disorder found the equivalent of five cups of coffee can actually trigger a panic attack. High doses of caffeine were also found to induce feelings of anxiety in healthy adults.

Grounding

Grounding or earthing is another mindfulness technique that may help improve stress levels and overall mood. It involves putting your bare feet to the earth, which connects you to its electric charge. There are also grounding tools you can use, like grounding mats.

Anxiety Attack: What to Do to Naturally Manage One

Experiencing an anxiety attack or sudden onset of intense anxiety requires immediate action. There are natural ways to manage an anxiety attack. One popular method is using the 333 anxiety rule or the rule of three for anxiety.

Natural Child Anxiety Remedies

When a child is experiencing anxiety, it's beneficial for parents and caregivers to help them try to identify exactly how they’re feeling—and why.

Additional tips include:

• Acknowledge feelings
• Model self-calming techniques
  
• Rehearse and role play positive self-talk
• Engage in supportive, non-judgemental conversation 
  

Herbal Anxiety Remedies and Potential Interactions

"Natural" doesn't necessarily mean it's always safe or risk-free. Herbal remedies for anxiety can interact with certain drugs and medications, especially in older adults or in people experiencing pregnancy. People with pre-existing health conditions, people taking medications and other supplements, and people who are pregnant should consult with a healthcare provider before taking herbal remedies for anxiety.

When to Talk to a Provider About Anxiety

If natural options are not providing relief, or if you are experiencing increased anxiety, it’s a sign it’s time to see a healthcare provider. Likewise, if you’ve tried to include natural remedies and lifestyle changes for your child or teen, and they’re still experiencing anxiety, consult with a healthcare provider.

Summary

Natural remedies for anxiety include strategies like using herbal teas, lifestyle modifications, and engaging in mindfulness-based techniques. Natural remedies may be useful for reducing feelings of anxiety, but anxiety disorders should be discussed with healthcare providers. Even natural remedies, and particularly herbal remedies, come with some risks. If you're taking prescription medications, are an older adult, or are pregnant, it's safest to consult with a healthcare provider.