Natural Anxiety Relief Products: Do They Really Work?

Everyone feels anxious from time to time, but persistent anxiety can interfere with your daily life. Many people are searching for natural ways to manage anxiety symptoms.

In this article, we’ll discuss some natural anxiety relief products and techniques, including supplements, dietary changes, mindfulness practices, and breathing exercises.

It’s important to talk with a healthcare professional before trying any new supplement or treatment. This information is intended for general knowledge and shouldn’t replace medical advice from a qualified provider.

The power of lifestyle and dietary changes

Anxiety disorders are complex, but there are plenty of things you can do to support your mental health and keep your anxiety under control. Here are some ways to boost your mental health through diet and lifestyle:

Dietary adjustments for anxiety reduction

Certain foods are good for your brain and may help lower anxiety. Some foods to try are:

• fatty fish, which are high in omega-3 fatty acids
• dark chocolate
• nuts and seeds
• yogurt
• chamomile tea

Research also shows that your gut health is closely linked to your brain health. That means probiotics and fermented foods may also help ease your anxiety.

Lifestyle changes for anxiety management

Getting enough physical activity and sleep are also vital for managing anxiety. Try to get at least 30 minutes of moderate exercise on most days. It’s also important to prioritize sleep by:

• keeping a regular sleep schedule
• creating a relaxing bedtime routine

Supplements for Anxiety: A Closer Look

When it comes to natural anxiety relief, supplements are often part of the conversation. But it’s important to remember that supplements aren’t a “cure,” and the research behind them can be mixed. The FDA doesn’t approve supplements, so you should always talk to your doctor before you start taking anything new, especially if you’re already taking other medications.

Key Supplements and Their Benefits

• Vitamin D3: Low vitamin D can affect your mood and energy levels. Most adults can take 2,000 IU daily, but if you’re deficient, your doctor might recommend 5,000 IU or a prescription-strength dose.
• Magnesium: Magnesium can help with both anxiety and insomnia by regulating serotonin and improving brain function. Try up to 250 milligrams before bed.
• Melatonin: A common sleep aid, melatonin, is one of the deep sleep supplements that can also reduce negative feelings related to anxiety. The typical dose is 1-10 milligrams before bed.
• Omega-3 Fatty Acids: These may improve brain function and mood. Aim for 1,000 – 1,200 milligrams a day.
• Chamomile: Known for its relaxing properties, try 800-1,600 mg about 30 minutes before bed.
• Valerian Root: This works with GABA receptors in the brain to reduce anxiety. A common dose is 300-600 milligrams before bed.
• Ashwagandha: An adaptogen that helps your body adapt to stress. It’s been shown to lower cortisol levels and improve sleep. Try 500 – 1,000 milligrams daily.
• L-Theanine: Found in green and black tea, L-Theanine can reduce acute stress and anxiety and improve sleep.

Supplements to Approach with Caution or Avoid

• Kava: Kava can reduce anxiety, but use it cautiously due to potential risks. A suggested dose is 1,000 – 1,400 milligrams daily.
• Kratom: Avoid Kratom because it can be addictive and may cause psychosis.
• St. John’s Wort: St. John’s Wort can interact with other medications, and the research on its effectiveness is mixed.

Mindfulness and breathing techniques for immediate relief

When you’re feeling anxious, you might want to try these techniques to calm down in the moment.

Breathing exercises to regulate anxiety

Breathing exercises, such as Bhramari Breathing, can help you regulate your body’s response to anxiety. Three breathing exercises you can try are:

• 4-7-8 breathing: Inhale for 4 seconds, hold your breath for 7 seconds, and exhale for 8 seconds.
• Diaphragmatic breathing: Breathe deeply from your diaphragm. You can tell you’re doing diaphragmatic breathing correctly if your belly rises and falls, but your chest doesn’t move.
• Box breathing: Inhale for 4 seconds, hold your breath for 4 seconds, exhale for 4 seconds, and hold your breath again for 4 seconds.

Mindfulness practices to shift focus

Mindfulness exercises can help you take your mind off your anxious thoughts. Some examples of mindfulness practices include:

• Meditation: Focus on your breath or a specific object.
• Mindful walking: Pay attention to what walking feels like. What sensations do you notice in your feet, legs, and core?
• Body scans: Systematically focus on different parts of your body.

Aromatherapy and other calming products

How aromatherapy helps with anxiety

Aromatherapy involves using essential oils to promote health and well-being, and it may offer some anxiety relief. Some research suggests that bitter orange and jasmine are the most helpful essential oils for anxiety, while damask rose, lemon, and lavender may be moderately helpful.

You can use essential oils in a diffuser, add a few drops to your bath, or apply them to your skin (be sure to dilute them in a carrier oil first!).

Other products for anxiety relief

Beyond essential oils, other products can also help you manage anxiety:

• Weighted blankets provide a sense of security.
• Fidget toys help you channel nervous energy.
• Calming music promotes relaxation.

Frequently Asked Questions

The takeaway

There are many ways to relieve anxiety naturally. You can make changes to your daily habits, tweak your diet, and add supplements to your routine. Mindfulness and breathing exercises can also help.

It’s always a good idea to talk with a healthcare professional before starting a new supplement or treatment.