Wellness Wednesday: Natural and Holistic Ways to Reduce Anxiety

Wellness Wednesday: Natural and Holistic Ways to Reduce Anxiety

Good Morning Inspiration Nation

Anxiety is a common and normal emotion that everyone experiences from time to time. It can help you cope with stressful situations, prepare for challenges, and motivate you to perform well. However, when anxiety becomes excessive, persistent, or irrational, it can interfere with your daily life and well-being. Anxiety can cause physical symptoms such as racing heart, sweating, trembling, nausea, and difficulty breathing. It can also affect your mental and emotional health, leading to negative thoughts, feelings, and behaviors.

If you struggle with anxiety, you are not alone. According to the World Health Organization, anxiety disorders are the most prevalent mental disorders worldwide, affecting about 264 million people. There are many effective treatments for anxiety, such as medication, psychotherapy, and cognitive-behavioral therapy. However, some people may prefer to use natural and holistic ways to reduce anxiety, or to complement their conventional treatment. Natural and holistic methods are based on the idea that the body, mind, and spirit are interconnected, and that healing one aspect can benefit the others.

Here are some natural and holistic ways to reduce anxiety that you can try:

1. Exercise

Exercise is one of the best natural and holistic ways to reduce anxiety. It can help you release endorphins, the feel-good hormones that can improve your mood and reduce stress. Exercise can also help you lower your blood pressure, improve your cardiovascular health, and strengthen your immune system. Exercise can also provide you with a sense of accomplishment, confidence, and control. Aim for at least 30 minutes of moderate exercise three times a week, or more if you can. You can choose any activity that you enjoy, such as walking, jogging, biking, swimming, dancing, or yoga.

2. Meditation

Meditation is another natural and holistic way to reduce anxiety. It can help you calm your mind, relax your body, and focus on the present moment. Meditation can also help you increase your awareness, acceptance, and compassion for yourself and others. Meditation can also reduce the activity of the amygdala, the part of the brain that is responsible for the fear response. There are many types of meditation, such as mindfulness, mantra, breathing, or guided meditation. You can start by meditating for 10 minutes a day, and gradually increase the duration and frequency as you feel comfortable.

3. Aromatherapy

Aromatherapy is the use of essential oils to enhance your physical and emotional health. Essential oils are extracted from plants, flowers, herbs, or fruits, and have different properties and effects. Aromatherapy can help you reduce anxiety by stimulating your sense of smell, which is connected to your limbic system, the part of the brain that regulates emotions, memory, and behavior. You can use aromatherapy by inhaling the scent of essential oils, applying them to your skin, or adding them to your bath, massage, or diffuser. Some of the best essential oils for anxiety are lavender, chamomile, rose, bergamot, and ylang-ylang.

4. Herbal remedies

Herbal remedies are natural substances that can help you treat various health conditions, including anxiety. Herbal remedies can have different effects on your nervous system, such as calming, sedating, or stimulating. Herbal remedies can also help you balance your hormones, improve your digestion, and support your immune system. You can use herbal remedies by taking them as teas, capsules, tinctures, or extracts. Some of the best herbal remedies for anxiety are valerian, passionflower, lemon balm, kava, and ashwagandha.


Before using any of these natural and holistic ways to reduce anxiety, make sure to consult your doctor, especially if you have any medical conditions, allergies, or are taking any medications. Also, remember that these methods are not meant to replace your conventional treatment, but to supplement it. Always follow your doctor’s advice and instructions, and seek professional help if your anxiety is severe or interfering with your daily functioning.

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