Natural Remedies for Anxiety

Affecting approximately 1 in 5 men and 1 in 3 women, anxiety is the most common mental health condition in Australia. 

Typically characterised by feelings of fear, nervousness, paranoia, and worry, anxiety has the ability to significantly impact the overall wellbeing and daily life of those living with it. 

Conventional treatments such as psychology, medication, and cognitive behaviour therapy (CBT) are widely recognised for their effectiveness in managing anxiety. However, natural remedies can also play a valuable role when used independently and alongside these traditional methods, creating a more holistic approach to anxiety management.  

Whether you’re looking to complement your existing anxiety treatment plan with natural remedies, or are considering exploring new options for treatment, Polln is here to help you make informed decisions about managing your mental health, naturally. 

Causes of Anxiety

Understanding the varied causes of anxiety is an important part of developing an effective treatment plan. For many people, anxiety is not caused by just one thing, but caused by multiple factors. Some of the most common causes include:

Genetic and Biological Factors

Genetics can play a significant role in a person’s predisposition to developing anxiety and anxiety disorders. Research shows that risk factors for anxiety can be genetically inherited, meaning that a family history of anxiety can increase an individual’s likelihood of also developing the condition later in life. Research has also found that mutations in the gene encoding for the serotonin transporter (a protein that helps to regulate our serotonin levels in the brain) can result in increased anxiety. 

In addition, hormonal changes (such as those that occur during puberty, pregnancy, and menopause) have the potential to trigger and worsen symptoms of anxiety. 

Environmental Factors

Environmental factors can play a significant role in contributing to anxiety. These are outside influences and experiences that impact mental health. Some common environmental factors include:  

• Stressful life events, such as the loss of a loved one
• Poor sleep 
• Traumatic experiences, including witnessing a traumatic event 
• Chronic stress from work/school or relationships 

Psychological Factors

Research has found that certain psychological factors and personality traits can predispose individuals to anxiety. Individuals who experience neuroticism, low self-esteem, and repetitive negative thinking are at an increased risk of developing anxiety. 

Understanding the various genetic, biological, environmental, and psychological causes is crucial for identifying and addressing the root cause of anxiety, and paving the way for effective treatment methods. 

How is Anxiety Treated?

Anxiety is typically managed through a variety of approaches. Conventional treatments often include medications and therapy, while natural remedies can involve lifestyle changes, mindfulness practices, and herbal supplements. Many people find the most effective relief through a combination of both conventional and natural treatments, tailored to their specific needs and circumstances. 

Conventional Treatments

Conventional treatments for anxiety most typically involve therapy and/or medication. Some studies have shown that serotonin reuptake inhibitors (SSRIs) play a significant role in treating anxiety and anxiety disorders such as OCD, panic disorder, and social anxiety.   

SSRIs are a type of antidepressant that works by increasing the levels of serotonin in the brain, which can help to reduce anxiety and boost mood. As with every medication, SSRIs also come with their own set of potential side effects. People who have been prescribed SSRIs may experience:

• Nausea 
• Headaches 
• Motor agitation 
• Sleep disorders and difficulties with sleep
• Sexual dysfunction 

Due to their non-addictive nature, SSRIs are considered to be relatively safe for long-term use. 

Benzodiazepines are another type of medication that can be prescribed for the treatment of anxiety and anxiety-related disorders. While effective when used as part of a short-term treatment plan, unlike SSRIs, benzodiazepines are not recommended for long-term use because of the associated risk of addiction, withdrawal symptoms, and other potential side effects.

As such, benzodiazepines are not recommended for those who experience addictive tendencies or have a family history of addiction. 

Cognitive Behavioural Therapy (CBT) is another widely used treatment for anxiety that provides individuals with coping skills and problem-focused intervention strategies to effectively manage anxiety. 

CBT typically involves integrating several key components to effectively address mental health issues, these include::: 

• Education about the nature of fear and anxiety
• Self-monitoring of symptoms 
• Cognitive restructuring 
• Somatic exercises 
• Relapse prevention 

We recommend speaking to your doctor or psychologist to determine if Cognitive Behaviour Therapy or SSRIs could help you to better manage your anxiety. 

Holistic Alternatives

Holistic alternatives can be used on their own, or in addition to more conventional treatments to help treat anxiety. Holistic alternatives combine talk therapy, lifestyle modifications, complementary therapies, and medications to treat the whole person – not just the symptoms of anxiety (More on this later). 

These alternative treatment options emphasise the importance of regular exercise, maintaining a balanced diet, implementing a consistent sleep routine, and practising mindfulness and the impacts they can have on our overall health and the management of anxiety. 

The Importance of Personalised Treatment Plans 

Anxiety can manifest itself differently in all of us, with each person having their own unique experience with anxiety.

Some people may experience physical symptoms like a racing heart or sweating, while others may struggle with persistent worry and restlessness. For some, anxiety might interfere with daily activities and social interactions, whereas others may find it more manageable but still challenging. The intensity and triggers can vary greatly, highlighting the importance of personalised approaches to understanding and managing anxiety.

Your psychologist, GP, or prescribing doctor should take your own unique situation and symptoms into account when developing your treatment plan. This ensures that all aspects of your life and health are addressed, resulting in effective and sustainable management of anxiety. 

Natural Ways to Reduce Anxiety

Natural remedies can offer a holistic approach to managing anxiety and typically include lifestyle changes, mindfulness, sleep hygiene, alternative medication (including prescription natural medicine), and diet. Remember to always consult with a knowledgeable healthcare professional to find the best natural remedies for your unique needs.

Some of the most common natural remedies for anxiety include: 

Lifestyle Changes

Regular Exercise

Research has shown that physical activity is associated with decreased symptoms of anxiety, improved physical health, heightened life satisfaction, cognitive functioning, and psychological wellbeing. A 2020 clinical trial showed that when regular exercise was implemented into the routines of a group of older adults, their anxiety levels decreased significantly. 

Exercise is an affordable and easily accessible treatment option, with activities such as walking, running, and swimming working to increase the production of endorphins – aka the body’s in-built mood boosters. 

Balanced Diet

Nutrition plays an integral role in mental health and our overall wellbeing. Research shows that a balanced diet that is rich in omega-3 fatty acids, amino acids, probiotics, and magnesium can decrease the symptoms of anxiety and regulate mood. 

On the other hand, a diet high in processed carbohydrates could potentially increase the risk of developing anxiety through repeated and rapid increases (and decreases) in blood glucose. Similarly, a study conducted in 2023 found that a high-cholesterol diet can lead to anxiety and depression-like behaviours as a result of neuroinflammation and peripheral inflammation. 

Sleep Hygiene

Not only is a good night’s rest important for your overall health and wellbeing, but establishing a consistent sleep routine is vital for your mental health. A consistent sleep routine can not only aid with achieving good sleep quality, but it has also been shown to help manage stress and symptoms of anxiety. 

Some strategies you can implement to improve sleep quality and establish a consistent, healthy sleep routine include:

• Limiting screen time an hour before you intend to sleep 
• Maintaining a regular sleep schedule by setting yourself daily bedtime and wake-up times 
• Following a relaxing bedtime routine
• The use of natural sleep aids, including prescription natural medicine, magnesium supplementation, and melatonin supplements 

Some studies suggested a correlation between poor sleep quality and high levels of anxiety, with insufficient sleep further contributing to worsened d symptoms. 

Limit Caffeine and Sugar Consumption

Increased consumption of caffeine and sugar can exacerbate the symptoms of anxiety and stress. Excessive caffeine consumption can increase the heart rate and induce anxiety, while excessive sugar intake can result in mood swings and crashes in energy. 

A 2021 study uncovered that doses of caffeine equivalent to 5 cups of coffee has the ability to induce panic attacks in those living with anxiety disorders. 

Mindfulness and Meditation

Mindfulness Practices

Deep breathing is an example of mindfulness that can help to increase oxygen flow to the brain and promote a state of relaxation and calmness. Similarly, progressive muscle relaxation involves the tensing and relaxing of different muscle groups to release tension and promote relaxation. 

Meditation

Regular meditation practices can help to reduce negative thoughts, increase self-awareness, and focus on the present moment. As a result, many individuals may experience enhanced emotional regulation, relaxation, and a reduction in their anxiety levels. 

Alternative Therapies

Prescription Natural Medicine 

While the research into prescription natural medicine as a treatment option for anxiety is ongoing, research has shown that specific active ingredients found within natural medicine may have the ability to reduce stress and anxiety. 

Prescription natural medicine works with the body by interacting with the brain’s receptors to regulate stress responses, which may have a positive impact on those living with anxiety disorders. 

It is important to remember that the effects prescription natural medicine can have on an individual’s mental health can vary from person to person. If you’re considering incorporating prescription natural medicine into your treatment plan for anxiety, we recommend speaking to your doctor or an experienced authorised prescriber who can help determine if you may be eligible. 

Acupuncture

Acupuncture is a widely practised form of Traditional Chinese Medicine (TCM) that has been used for many years. Involving the insertion of thin needles into specific points of the body, acupuncture is believed to treat a multitude of symptoms and diseases, maintain health, and prevent illness. 

A 2022 study found that acupuncture has the ability to relieve the symptoms of generalised anxiety disorder patients, while also being associated with fewer side effects than other treatments.

Yoga

Research has found that regular yoga practice improves motor dysfunction and mobility, with additional benefits of an increase in spiritual wellbeing and a reduction in the symptoms of anxiety and depression. 

Whether you’re looking for alternative methods to treatment, or want to incorporate natural alternatives into your conventional treatment plan, these natural remedies are some ways individuals may effectively manage anxiety and improve their overall mental health. 

Before starting any new treatments, including prescription natural medicine, we recommend consulting with your doctor or authorised prescriber to ensure it is safe for you and your unique needs. 

The Wrap Up 

Finding ways to manage anxiety effectively can be both a complex and challenging journey. 

While traditional therapies and conventional treatments can have many benefits, they also come with their own set of risks and challenges. Natural alternatives such as prescription natural medicine may help some patients to reduce anxiety symptoms and stress with fewer side effects than conventional medicines. 

Whether implemented on their own or used alongside your existing treatment plan, natural alternatives and remedies can offer a holistic and supportive approach to reducing anxiety. 

If you’re considering exploring natural remedies, we recommend approaching it as part of a comprehensive treatment plan under the guidance of your doctor or an experienced authorised prescriber who can help to assess the risks and benefits and tailor your treatment to your individual needs. 

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