Home Remedies for Anxiety Relief - Pharmacist Recommended

What are some effective home remedies for anxiety relief?

No one goes through life without suffering from anxiety at one time or another.

Many discriminating individuals are realizing that there are simple home and natural remedies that may be used effectively to combat stress and anxiety.

These options may often be useful for mild to moderate levels of anxiety and they have very few side effects compared to using prescription medications.

Moreover, natural remedies are not habit-forming like most prescription anti-anxiety medications.

And this fact alone is a big plus.

Read on to find out what you can try at home to help give you relief from anxiety and panic attacks...

Warm Baths for Anxiety Relief

Taking a warm bath can go a long way to ease everyday stress and anxiety.

Many individuals have found that adding lavender oil into the bath water provides good relief from stress and anxiety. From some clinical studies, lavender oil has been shown to have a calming effects.

Another option is to apply diluted lavender oil (mix equal part with massage oil or baby oil) to the forehead, sit down and close your eyes for 5 to 10 minutes. (Note that in some individuals a 1:1 dilution might be too irritating to the skin. A weaker dilution may be required, like perhaps a 1:10 dilution.)

Some experts have suggested applying concentrated lavender oil on the skin without dilution. We would strongly discourage applying concentrated lavender oil on skin. It can be highly irritating.

Warm Milk

Milk is often taken just before bedtime to help children fall asleep. There is some evidence that it might just work.

But did you know that it can also help with anxiety? How is this possible?

Milk is rich in an amino acid called tryptophan. The body uses tryptophan to make serotonin, a neurotransmitter that gives the sense of well-being.

Indeed, a low level of serotonin is believed to cause depression and worsen anxiety symptoms. This is how most prescription antidepressant medications work by boosting serotonin production.

Breathing Techniques

How you breathe has an impact on your anxiety levels.

When you experience high levels of anxiety and in panic attacks your breathing becomes shallow and very rapid.

Slow your breathing down and breathe deeply.

After you inhale, hold your breath for several seconds and release your breath slowly.

Visualize your entire body relaxing.

Do this for 5 minutes, especially if you notice your anxiety levels is rising. If you don't have 5 minutes, just do this for about 10 seconds. Even a micro-break helps.

Good home remedies anxiety relief tips will always include suggestions on breathing exercises and techniques.

Foods for Reducing Anxiety

What you chose to eat or drink may make a difference to your anxiety levels and the frequency of panic attacks.

Avoid stimulants that contain caffeine such as coffee, tea or carbonated beverages. Choose decaffeinated drinks instead. Caffeine is a known stimulate. (See Foods Containing Caffeine for a list.)

People who suffer from anxiety disorder or panic attacks seem to be more sensitive to the effects of caffeine.

And if you believe that drinking alcohol (such as beer or wine) helps to relief stress and anxiety, you are correct. They do, but only initially.

When the effects of the alcohol wear out in your body, you will pay the price. The after-effects of alcohol often lead to a heighten sense of anxiety.

Temporarily numbing your response to anxiety is never a good solution.

Regardless of the other home remedies for anxiety techniques you choose to implement, a change in the fluids you drink may make a difference.

Light Physical Activities and Mild Exercise

No one really likes to exercise. But it works. And this is actually scientifically proven as well from many clinical studies.

When you engage in physical activities your body responds by releasing a potent hormone called endorphins. This substance elevates your mood and reduces the effects of pain.

Don't want to go to the gym or buy exercise equipment? You don't need to. Besides, that's not what we would recommend anyway.

Some of the simplest and best physical activities are free and easy. Why not just go for a stroll around your neighborhood?

Go for a 20 to 30 minute walk around your block or in a shopping mall. Aerobic exercise is one of the more effective home remedies for reducing anxiety.

See if you can do this three times weekly. Takes too much time? Just start with once weekly.

Meditation and Relaxation

When we think of meditation, we conjure up visions of a person sitting quietly in a meditative posture with the eyes closed breathing slowly.

You could do this but this is not what we are recommending here. Meditation, in practical terms for us, includes engaging in any activity that refocuses the mind away from the daily activities that causes stress.

For example, tending to your flower bed, watching your cats, dogs or goldfish and even washing your car (if you like to do that and not because your spouse is bugging you to do it), can be healing and therapeutic.

Reading a good novel (except perhaps horror stories) can be helpful as well.

Do one meditative activity for at least 15 to 30 minutes daily and you will come out from it less stressed and anxious. It is one of the easiest home remedies for anxiety relief to do.

And if you don't feel that you have 15 minutes, just try it for 5 minutes. To help reduce anxiety naturally, you will unfortunately, have to allocate some time to this task call relaxation.

Bottom Line

Considering using home remedies for anxiety relief?

Yes, this is the typical first step educated individuals will take.

The use of home remedies are necessary even if you use supplements or take prescription medications to manage high anxiety levels.

Many of these home remedy techniques might be all that is needed to manage mild anxiety.

What if the anxiety is moderately higher?

Consider combining these recommended home remedies with natural supplements like magnesium or valerian.

If the anxiety levels is high, you may then consider taking prescription medications for a short period of time to help you cope.

What are Some Natural Supplements for Anxiety?

There are many natural supplements that work well to help provide relief from anxiety and panic attacks.

The article Natural Supplements for Anxiety gives a detailed list of herbs and vitamins that work. Each supplement recommended comes with dosing information and is rated based on how much the experts know about their level of benefits.

preview of anxiety herbs