How to Reduce Anxiety – Naturally

Whether you experience anxiety every once in a while or you have been diagnosed with clinical anxiety by a medical professional, finding tools to manage those feelings will help you feel better. 

But don’t be afraid to seek out the support of a medical professional when you need it. Make an appointment at a CHP clinic in Bozeman, Belgrade, or Livingston, or seek out care from the West Yellowstone behavioral health clinic to speak with a provider about what you’re going through. In the meantime, here are some strategies you can use to reduce anxiety naturally.

8 Ways to Manage Anxiety Without Medication

1. Exercise

When you’re trying to figure out how to reduce anxiety naturally, exercise is a straightforward place to start. Moving your body is one of the simplest methods to ease the symptoms of many mental illnesses related to anxiety and depression. 

Some research suggests that even one session of aerobic exercise (walking, running, biking, dancing) can help relieve anxiety. And the type of exercise might be less important than just getting out there and doing it. So lace up your walking shoes, and start moving in whatever way feels good to you.

2. Pay attention to food

Diet plays a big role in many illnesses, both physical and mental. The systems within our bodies all connect to each other, and your diet is the foundation for healthy living. Try incorporating some of these nutritious foods when you want to reduce anxiety naturally: 

• Leafy greens, which are high in magnesium 

• Nuts, a great source of magnesium as well 

• Eggs, high in zinc

• Probiotic-rich foods like pickles and sauerkraut 

Some studies have also shown the potential benefits of certain herbal supplements for managing anxiety. 

For people with a known nutrient deficiency that supplementation could address, only mild or occasional symptoms, and who have been resistant to other therapy, it might be worth trying these supplements if recommended by a healthcare provider as a way to reduce anxiety naturally: 

• Ashwagandha, a plant cultivated in Africa, Asia, and Europe, has been shown in several clinical trials to help reduce anxiety when used over a short period of time. 

• Some research shows that L-Theanine, an amino acid found in tea leaves, “can elevate your levels of GABA, dopamine and serotonin, which promotes relaxation and reduces anxiety levels,” according to Cleveland Clinic. 

• Magnesium, an element essential for your health, can help reduce cortisol levels in your body, leading to lower anxiety. 

Be sure to talk to your doctor before you try these herbal medicinals. Supplements can be dangerous in large doses or interact with some medications. Make an appointment at a CHP clinic in Bozeman, Belgrade, or Livingston for affordable care that can help you manage your anxiety. 

3. Get ample sleep

Many adults don’t get the recommended 7 to 10 hours of sleep every night. And this sleep deprivation can contribute to anxiety. When you’re dealing with anxiety, the symptoms can even keep you awake, making it even harder to get good sleep.

• Try scheduling a bedtime each night that will get you to your recommended hours. 

• Turn off the TV or filter blue light on your phone at least an hour before it’s time to turn out the lights. 

• Seek out cognitive behavioral therapy to give you tools to work through symptoms relating to insomnia. 

CHP’s behavioral health services in Bozeman, Belgrade, Livingston and West Yellowstone can help you find better ways to manage your anxiety and improve your sleep. 

4. Try a routine that feels relaxing

If you’re feeling anxious, relaxing may be easier said than done. But if you can take the time to do something that calms you—like go for a walk, take a bath, drink a cup of tea, or do some gentle yoga—you can help manage anxiety symptoms.

Tools like meditation and mindfulness practices go a long way toward managing symptoms too. This might be in the form of guided meditation from a free app, a yoga class, tai chi, knitting, hiking or fishing. Mindfulness can take many forms that can ease anxiety.

5. Write down your feelings

Journaling or letter writing can be a good way to work through tumultuous feelings. You can follow a prompt, brain dump and write your feelings stream-of-consciousness style, or write a letter to your future self or a loved one about what you’re going through. Putting pen to paper is an easy and inexpensive way to reduce anxiety naturally.

6. Make an acupuncture appointment 

A number of studies show that acupuncture helps with state anxiety. That’s the feeling of anxiety in response to a stressor, like a difficult interaction at work or illness in the family. Whether acupuncture is effective as a treatment for clinical anxiety is still being studied. But if it is safe and accessible for you, it’s worth a try to manage your symptoms.

7. Spend time with animals

Exposure to animals, whether petting a purring cat or taking a happy dog on a walk, can ease anxiety. Some studies indicate that time with animals reduces the stress-related hormone cortisol. And quality animal time can also decrease feelings of loneliness while boosting mood. So if you have a pet or know someone who will let you spend time with theirs, snuggle up, and feel the calming benefits.

8.Talk it out

Talking about your feelings—whether with a family member, friend, or counselor—can be a natural way of managing them. Voicing your feelings to a caring listener can ease the burden of difficult thoughts. On the professional end, therapy or behavioral health counseling can give you a strong foundation for managing your anxiety.

Finding affordable counseling can be difficult. CHP offers behavioral health programs on an income-based sliding scale to help bring these important services to the communities of Bozeman, Belgrade, Livingston and West Yellowstone. Reach out to the clinic in your neighborhood for more information.