Photo: Getty Images<\/span>\nYou’re anxious, worried, freaked<\/i>. You’re upset about (pick one): money, health, work, family, love. Your heart is beating fast, your breathing is shallow and rapid, your mind is imagining doom, and you wish you could just relax\u2026now! Whether you have a full-blown anxiety disorder or are just freaking out, you may not want to try medication\u2014at least not yet.\n<\/p>\n
\nThere are many safe, drug-free remedies for anxiety, from mind-body techniques to supplements to calming teas. Some start working right away, while others may help lessen anxiety over time.\n<\/p>\n
\nNot sure where to begin? Here, 19 tips and tricks to practice, including the best natural supplements for anxiety.\n<\/p>\n
15 Inspiring Things Celebrities Have Said About Dealing With Anxiety<\/span><\/p>\n01<\/span>of 19<\/span><\/p>\n<\/span> <\/p>\n Chamomile <\/span> <\/h2>\n\n
\nGetty Images<\/span>\nIf you have a jittery moment, a cup of chamomile tea might help calm you down. Some compounds in chamomile (Matricaria recutita)<\/i> bind to the same brain receptors as drugs like Valium.\n<\/p>\n
\nYou can also take it as a supplement, typically standardized to contain 1.2% apigenin (an active ingredient), along with dried chamomile flowers. In one study at the University of Pennsylvania Medical Center, in Philadelphia, patients with generalized anxiety disorder (GAD) who took chamomile supplements for eight weeks had a significant decrease in anxiety symptoms compared to patients taking placebo.\n<\/p>\n
The Best Foods to Reduce Anxiety<\/span><\/p>\n02<\/span>of 19<\/span><\/p>\n<\/span> <\/p>\n L-theanine (or green tea) <\/span> <\/h2>\n\nThey say Japanese Buddhist monks could meditate for hours, both alert and relaxed. One reason may have been an amino acid in their green tea called L-theanine, says Mark Blumenthal, of the American Botanical Council.\n<\/p>\n
\nResearch shows that L-theanine helps curb a rising heart rate and blood pressure, and a few small human studies have found that it reduces anxiety. In one study published in the Journal of Functional Foods<\/em>, anxiety-prone subjects were calmer and more focused during a test if they took 200 milligrams of L-theanine beforehand.\n<\/p>\n\nYou can get that much L-theanine from green tea, but you'll have to drink many cups\u2014as few as five, as many as 20.\n<\/p>\n
03<\/span>of 19<\/span><\/p>\n<\/span> <\/p>\n Hops <\/span> <\/h2>\n\n
\nGetty Images<\/span>\nYes, it's in beer, but you won't get the tranquilizing benefits of the bitter herb hops (Humulus lupulus)<\/i> from a brew. The sedative compound in hops is a volatile oil, so you get it in extracts and tinctures\u2014and as aromatherapy in hops pillows.\n<\/p>\n
\n“It’s very bitter, so you don’t see it in tea much, unless combined with chamomile or mint,” says Blumenthal. Hops is often used as a sedative, to promote sleep, often with another herb, valerian. Note: Don’t take sedative herbs if you are taking a prescription tranquilizer or sedative, and let your doctor know any supplements you are taking.\n<\/p>\n
Can a Weighted Blanket Really Help Treat Anxiety and Insomnia?<\/span><\/p>\n04<\/span>of 19<\/span><\/p>\n<\/span> <\/p>\n Exercise <\/span> <\/h2>\n\nYoga can help you stay flexible and calm your mind. Try a short routine from Sjana Elise.\n<\/p>\n
05<\/span>of 19<\/span><\/p>\n<\/span> <\/p>\n Valerian <\/span> <\/h2>\n\n
\nGetty Images<\/span>\nSome herbal supplements reduce anxiety without making you sleepy (such as L-theanine), while others are sedatives. Valerian (Valeriana officinalis)<\/i> is squarely in the second category. It is a sleep aid, for insomnia. It contains sedative compounds; the German government has approved it as a treatment for sleep problems.\n<\/p>\n
\nValerian smells kind of nasty, so most people take it as a capsule or tincture, rather than a tea. If you want to try it, take it in the evening\u2014not before you go to work! Valerian is often combined with other sedative herbs such as hops, chamomile, and lemon balm.\n<\/p>\n
06<\/span>of 19<\/span><\/p>\n<\/span> <\/p>\n Lemon balm <\/span> <\/h2>\n\n
\nGetty Images<\/span>\nNamed after the Greek word for “honey bee,” lemon balm (Melissa officinalis<\/i>), has been used at least since the Middle Ages to reduce stress and anxiety, and help with sleep. Psychosomatic Medicne<\/em> published a study of healthy volunteers, those who took standardized lemon balm extracts (600 mg) were more calm and alert than those who took a placebo.\n<\/p>\n\nWhile it’s generally safe, be aware that some studies have found that taking too much can actually make you more anxious. So follow directions and start with the smallest dose. Lemon balm is sold as a tea, capsule, and tincture. It’s often combined with other calming herbs such as hops, chamomile, and valerian.\n<\/p>\n
07<\/span>of 19<\/span><\/p>\n<\/span> <\/p>\n The 21-minute cure <\/span> <\/h2>\n\nYou can use deep breathing to help yourself relax almost anywhere.\n<\/p>\n
\nRELATED<\/strong>: How to Relieve Stress: Ways You’ll Want to Try\n<\/p>\n08<\/span>of 19<\/span><\/p>\n<\/span> <\/p>\n Passionflower <\/span> <\/h2>\n\n
\nGetty Images<\/span>\nIn spite of the name, this herb won't help you in love. It's a sedative; the German government has approved it for nervous restlessness. Some studies find that it can reduce symptoms of anxiety as effectively as prescription drugs. It's often used for insomnia.\n<\/p>\n
\nLike other sedatives, it can cause sleepiness and drowsiness, so don't take it\u2014or valerian, hops, kava, lemon balm, or other sedative herbs\u2014when you are also taking a prescription sedative.\n<\/p>\n
\nBe careful about using more than one sedative herb at a time, and don't take passionflower for longer than one month at a time.\n<\/p>\n
\nRELATED<\/strong>: Cranial Electrotherapy Stimulation “Zapped” My Anxiety Away\n<\/p>\n09<\/span>of 19<\/span><\/p>\n<\/span> <\/p>\n Lavender <\/span> <\/h2>\n\n
\nGetty Images<\/span>\nThe intoxicating (but safe) aroma of lavender (Lavandula hybrida)<\/i> may be an “emotional” anti-inflammatory. In a Holistic Nursing Practice study, Greek dental patients were less anxious if the waiting room was scented with lavender oil. In a Florida aromatherapy study, students who inhaled lavender oil scent before an exam has less anxiety\u2014although some students said it made their minds “fuzzy” during the test.\n<\/p>\n
\nIn a German study, a specially formulated lavender pill (not available in the U.S.) was shown to reduce anxiety symptoms in people with Generalized Anxiety Disorder (GAD) as effectively as lorazepam (brand name: Ativan), an anti-anxiety medication in the same class as Valium.\n<\/p>\n
The Best Stress-Relief Gifts for Someone With Anxiety<\/span><\/p>\n10<\/span>of 19<\/span><\/p>\n<\/span> <\/p>\n Hold your breath! <\/span> <\/h2>\n\n
\nGetty Images<\/span>\nOk, let it out now. We’re not recommending that you turn blue, but yoga breathing has been shown to be effective in lowering stress and anxiety. In his bestselling 2011 book Spontaneous Happiness<\/i>, Andrew Weil, MD, introduced a classic yoga breathing technique he calls the 4-7-8 breath.\n<\/p>\n
\nOne reason it works is that you can't breathe deeply and be anxious at the same time. To do the 4-7-8 breath, exhale completely through your mouth, then inhale through your nose for a count of four. Hold your breath for a count of seven. Now let it out slowly through your mouth for a count of eight. Repeat at least twice a day.\n<\/p>\n
11<\/span>of 19<\/span><\/p>\n<\/span> <\/p>\n Eat something, quick <\/span> <\/h2>\n\n
\nGetty Images<\/span>\n"Almost universally, people get more anxious and irritable when they are hungry," says Dr. Ramsey, coauthor of The Happiness Diet<\/i>. "When you get an anxiety attack, it may mean your blood sugar is dropping. The best thing to do is to have a quick sustaining snack, like a handful of walnuts, or a piece of dark chocolate, along with a glass of water or a nice cup of hot tea."\n<\/p>\n
\nIn the long term, diet is key to reducing anxiety, says Dr. Ramsey. His advice: Eat a whole-foods, plant-based diet with carefully selected meat and seafood, plenty of leafy greens (such as kale) to get folate, and a wide variety of phytonutrients to help reduce anxiety.\n<\/p>\n
\nRELATED<\/strong>: What Is a Plant-Based Diet\u2014and How Is It Different From Going Vegan?\n<\/p>\n12<\/span>of 19<\/span><\/p>\n<\/span> <\/p>\n Eat breakfast <\/span> <\/h2>\n\nStop starving yourself, advises Dr. Ramsey. "Many people with anxiety disorders skip breakfast. I recommend that people eat things like eggs, which are a satiating and filling protein, and are nature's top source of choline. Low levels of choline are associated with increased anxiety."\n<\/p>\n
\nRELATED<\/strong>: The Healthiest Foods to Eat for Breakfast\n<\/p>\n13<\/span>of 19<\/span><\/p>\n<\/span> <\/p>\n Eat omega-3s <\/span> <\/h2>\n\nSalmon is rich in protein, heart-helping omega-3 fatty acids, and vitamin D. Plus, this recipe is low in carbohydrates!\n<\/p>\n
14<\/span>of 19<\/span><\/p>\n<\/span> <\/p>\n Stop catastrophizing <\/span> <\/h2>\n\nWhen you're attacked by anxiety, it's easy to get into a mind set known as "catastrophic thinking" or "catastrophizing." Your mind goes to the bad terrible really horrible just unbearable things and what if they really do happen? "You think, 'This could really ruin my life,'" says Dr. Ramsey.\n<\/p>\n
\nInstead, take a few deep breaths, walk around the block, and consider the real probability that this problem will really spin out into catastrophe. How likely is it that you'll lose your job, never talk to your sister again, go bankrupt?\n<\/p>\n
\nChances are a catastrophic outcome is a lot less likely than you think when you're consumed with anxiety. "Very few events really change the trajectory of your life," says Dr. Ramsey.\n<\/p>\n
\nRELATED<\/strong>: Things You Need to Know if Your Partner Has Anxiety\n<\/p>\n15<\/span>of 19<\/span><\/p>\n<\/span> <\/p>\n Get hot <\/span> <\/h2>\n\nA study published in BMC Medicine<\/em> indicated that sauna visits several times a week helps improve cardiovascular function.\n<\/p>\nWhy Going to the Sauna Is Good for Your Health<\/span><\/p>\n16<\/span>of 19<\/span><\/p>\n<\/span> <\/p>\n Take a 'forest bath' <\/span> <\/h2>\n\nThe Japanese call it Shinrin-yoku<\/i>, literally “forest bath.” You and I know it as a walk in the woods. Japanese researchers measured body changes in people who walked for about 20 minutes in a beautiful forest, with the woodsy smells and the sounds of a running stream.\n<\/p>\n
\nThe forest bathers had lower stress hormone levels after their walk than they did after a comparable walk in an urban area.\n<\/p>\n
17<\/span>of 19<\/span><\/p>\n<\/span> <\/p>\n Learn mindfulness meditation <\/span> <\/h2>\n\nMindfulness meditation, originally a Buddhist practice but now a mainstream therapy, is particularly effective in treating anxiety, says Teresa M. Edenfield, Ph.D., a clinical psychologist in the Veterans Administration Medical Center in Durham, N.C., who often uses it to treat anxiety patients. "The act of practicing mindful awareness allows one to experience the true essence of each moment as it really occurs, rather than what is expected or feared," she says.\n<\/p>\n
\nHow to begin? You can start by simply "paying attention to the present moment, intentionally, with curiosity, and with an effort to attend non-judgmentally," Edenfield says.\n<\/p>\n
\nRELATED<\/strong>: Amanda Seyfried Opens Up About Her Paralyzing Lifelong Anxiety\n<\/p>\n18<\/span>of 19<\/span><\/p>\n<\/span> <\/p>\n Breath and question <\/span> <\/h2>\n\nTo stay mindful, ask yourself simple questions while practicing breathing exercises, Edenfield suggests. "Sit in a comfortable place, close your eyes, and focus on how your breath feels coming in and out of your body. Now ask yourself silent questions while focusing on the breath."\n<\/p>\n
\nWhat is the temperature of the air as it enters your nose? How does your breath feel different as it leaves your body? How does the air feel as it fills your lungs?\n<\/p>\n
19<\/span>of 19<\/span><\/p>\n<\/span> <\/p>\n Give yourself credit <\/span> <\/h2>\n\n
\nGetty Images<\/span>\nAre you having anxious thoughts? Congratulations. You're aware of your emotional state, and that awareness is the first step in reducing anxiety, says Edenfield.\n<\/p>\n
\n“Remember to give yourself credit for being aware that you are having anxious thoughts, and probably body changes. This is truly a skill of mindfulness that must be learned, and is essential in making the next steps of intervening through strategies such as positive self-talk, cognitive reframing, or the use of mindfulness or relaxation strategies.”<\/p>\n","protected":false},"excerpt":{"rendered":"
Photo: Getty Images You’re anxious, worried, freaked. You’re upset about (pick one): money, health, work, family, love. Your heart is beating fast, your breathing is shallow and rapid, your mind is imagining doom, and you wish you could just relax\u2026now! Whether you have a full-blown anxiety disorder or are just freaking out, you may not […]<\/p>\n","protected":false},"author":2,"featured_media":16969,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[457,95,34,45],"tags":[458,96,37,47],"_links":{"self":[{"href":"https:\/\/1millionbestdownloads.com\/wp-json\/wp\/v2\/posts\/16969"}],"collection":[{"href":"https:\/\/1millionbestdownloads.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/1millionbestdownloads.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/1millionbestdownloads.com\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/1millionbestdownloads.com\/wp-json\/wp\/v2\/comments?post=16969"}],"version-history":[{"count":0,"href":"https:\/\/1millionbestdownloads.com\/wp-json\/wp\/v2\/posts\/16969\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/1millionbestdownloads.com\/wp-json\/wp\/v2\/posts\/16969"}],"wp:attachment":[{"href":"https:\/\/1millionbestdownloads.com\/wp-json\/wp\/v2\/media?parent=16969"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/1millionbestdownloads.com\/wp-json\/wp\/v2\/categories?post=16969"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/1millionbestdownloads.com\/wp-json\/wp\/v2\/tags?post=16969"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
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