{"id":51195,"date":"2022-05-10T09:30:58","date_gmt":"2022-05-10T13:30:58","guid":{"rendered":"https:\/\/www.singlecare.com\/blog\/?p=51195"},"modified":"2025-09-04T14:43:25","modified_gmt":"2025-09-04T18:43:25","slug":"natural-remedies-for-anxiety","status":"publish","type":"post","link":"https:\/\/www.singlecare.com\/blog\/natural-remedies-for-anxiety\/","title":{"rendered":"10 natural remedies for anxiety\u2014and what to do if they don\u2019t work"},"content":{"rendered":"

Anxiety<\/span><\/a> is the <\/span>most prevalent mental health condition<\/span> in the U.S. According to a <\/span>SingleCare survey<\/span><\/a>, 62% of people experience some anxiety. <\/span>Thirty-one percent of adults<\/span> will develop an anxiety disorder. Anxiety is more than just feeling stressed. It\u2019s a chronic condition that may have a daily impact or only flare up periodically. Symptoms include persistent feelings of worry, racing or intrusive thoughts, which cause a fast heartbeat, sweating, difficulty concentrating, or trouble sleeping.\u00a0<\/span><\/p>\n

There are several types of anxiety disorders: generalized anxiety disorder, <\/span>panic disorder<\/span><\/a>, social anxiety disorder, phobias, obsessive-compulsive disorder <\/span>(OCD)<\/span><\/a>, post-traumatic stress disorder <\/span>(PTSD)<\/span><\/a>, and separation anxiety (common in children). While it is important to seek medical attention for severe mental distress, there are several research-backed natural remedies that may decrease anxious feelings.\u00a0<\/span><\/p>\n

10 natural remedies for anxiety<\/span><\/h2>\n

These natural remedies can help alleviate anxiety<\/a> without medication or as complementary strategies alongside medication. Some home remedies for anxiety can help the moment anxious feelings strike. Others require regular time investment. As with medication, what works for one person may not work for another, so it may take some trial and error to find the treatment that is right for you.\u00a0<\/span><\/p>\n

1. Exercise regularly<\/span><\/h3>\n

\u201c<\/span>Exercise is the number one recommended lifestyle change [for people with anxiety],\u201d says <\/span>Shana Feibel<\/span><\/a>, DO, an attending psychiatrist and assistant professor at The University of Cincinnati College of Medicine. While <\/span>yoga<\/span><\/a> is commonly thought of as the best way to decrease stress and anxiety, any exercise you enjoy can be <\/span>beneficial for your mental health<\/span><\/a>. Any type of movement that gets your heart rate up releases <\/span>beneficial brain chemicals<\/span><\/a>, like endorphins, that improve mood.<\/span><\/p>\n

\u201cThe best natural treatment for anxiety is physical activity such as walking,\u201d says <\/span>Sheldon Zablow, MD<\/span><\/a>, a board-certified psychiatrist and author of <\/span>Your Vitamins are Obsolete<\/span><\/i>. \u201cIdeally, it would be best to walk while listening to music or books. Develop a list of songs on your phone to listen to and think through the anxiety while walking.\u201d Just be sure to check in with your healthcare provider when beginning a new workout routine, especially if you have health conditions that may be affected by exercise.\u00a0<\/span><\/p>\n

\t\t

\n\t\t\tGet our mental health newsletter<\/span>\n\t\t\t
\n\t\t\t\t
\n\t\t\t\t\t
\n\t\t\t\t\t\n\t\t\t\t<\/div>\n\t\t\t<\/form>\n\t\t\t

<\/p>\n\t\t<\/div>\n\t<\/span><\/p>\n

2. Practice mindfulness\u00a0<\/span><\/h3>\n

Meditation<\/span><\/a> and <\/span>mindfulness techniques<\/span><\/a> are highly effective ways to reduce baseline anxiety. They work by consciously changing your attention from anxious feelings to something else. Examples of mindfulness techniques include:<\/span><\/p>\n