105 Natural Ways To Beat Anxiety
If you’ve been searching for natural ways to calm your anxiety, this list was created for you!
For the past year I have been struggling with daily anxiety, both mentally and physically. After a lot of hard self-work I’ve found 105 natural ways to help soothe my mind and body during times of anxiety.
There are 12 different categories below. Feel free to jump around or start from the beginning. Let’s get started!
1. Running: Not only will going on a run give you a sense of accomplishment, it will also boosts your oxygen intake and blood flow which can alleviate many of the physical symptoms of anxiety.
2. Hiking: Nature has a special way of quieting your mind giving you time to do important self-reflection which can give you a sense of peace. Exploring the outdoors can also open you up to wonder and spike our curiosity.
3. Walking: Taking a walk can help your brain hit the reset button as it takes you out of the environment where you’re experiencing your anxiety. Being away from that space gives you the opportunity to take a step back and analyze your thoughts.
4. Take A Drive: Maybe the weather or time of day won’t allow you to go for a walk or run. Driving offers another option. Hitting the road can help give us isolated and quiet time to think through your thoughts.
5. Watch A Sunset: Sunsets are such a beautiful and mysterious thing. There is nothing more centering than realizing how big and beautiful this world it, and that there’s a specific reason why you’re in it.
6. Watch A Sunrise: Getting up before the sunrise is a sacred time. Have you ever tried it? Not only does watching a sunrise insure that you won’t be interrupted by life’s daily hustle & bustle, the natural occurring beauty that you’ll see will make peace run through out your body.
7. Go To The Dog Park: Hanging out with dogs is a proven happiness booster. Even small interactions with dogs can cause your brains to produce a hormone that is often referred to as the “cuddle chemical”.
8. Go to a State or National Park: There are many mental health benefits from being in natural environments. Exploring new places can take your mind off of your current worries. A great app I’ve found is the National Parks Pocket App.
9. Get Vitamin D: Whether you lay in the sun for an afternoon or stick your face out in the sun on your coffee break, sunshine is a revitalizer. If the area you live in doesn’t have a lot of sun, talk to your physician about starting a Vitamin D supplement. Vitamin D deficiency is a known source of anxiety.
10. Visit A Water Source: Water is known to be a relaxing and calming source of energy. From rivers, to lakes, to oceans, being near water can give you a rest from overstimulation.
11. Play An Outdoor Game: Playing a game outside can be a great way to unwind and de-stress. Throw a baseball around for nostalgia’s sake, or hit a public tennis court. Playing games brings a sense of cheer, entertainment, and connection.
12. Read: Reading is a great way to give your brain a break from problem solving. On top of being entertaining, reading is also a great tool for personal growth and inspiration.
13. Watch An Inspirational Video On YouTube: Stories connect us, and when we feel connected to another person, we feel less alone. If you don’t know where to start, checking out TedTalks is always a good call.
14. Listen To An Inspiring Podcast: Sometimes just one sentence or new thought can completely change your frame of mind. Here are two easy listening and inspiring podcasts:
Oprah’s SuperSoul Conversations
15. Listen To An Upbeat Playlist: Music is a universal language that has the power to instantly change your mood. Here are a couple of my favorite mood boosting playlists:
16. Watch Something Funny : Laughing can feel like the last thing you want to do when you’re down. But did you know laughter can literally make your organs happy?
17. Workout At Home: The gym isn’t always an accessible or realistic option for everyone. Here are two at-home workouts that will 100% boost your mood and challenge your body:
18. Join A Gym: Working out increases the serotonin in our bodies which can help combat anxiety. Joining a gym can also offer a place to find a social community through classes and group programs.
19. Use A Foam Roller: Often times your body can end up carrying the weight of your mental anxieties. Releasing the tension in your body with a foam roller can relieve that weight which in turn will also give you a sense of mental relaxation.
20. Get A Massage: During a massage, large amounts of endorphins can be released which can lead to having mood boosting benefits, such as alleviating anxiety and depression.
21. Stretch: Stiffness in the body can create even more stress. Stretching can act as an aid to relieving stress and tension in the body.
22. Physical Touch: Have you ever had a hug that washed all your stress away? Physical touch can increase your levels of dopamine and serotonin, two neurotransmitters that help relieve anxiety.
23. Breathing Exercises: Are you breathing the wrong way? Breathing exercises can expedite stress and anxiety relief.
24. Take A Hot Bath: Hot baths are calming. Add in some epsom salts for anxiety-fighting benefits.
25. Take A Cold Shower: Cold water emersion can activate the body’s natural healing powers. It is proven to provide long-lasting positive changes to your body’s different systems and enhance the overall quality of your life.
26. Have A Spa Night: A little self-care can go a long way. Relax with a new face mask, fruit infused water and maybe even a nice bath (or cold shower!)
27. Get 7-9 Hours Of Sleep: Sleep is a fundamental cure for anxiety, it gives your brain and body time to heal.
28. Schedule A Phone Call With A Family Member Or Friend: Human connection is one of the cornerstones of being human. Loneliness and isolation increase anxiety. Reach out to someone that’s dear to you. Knowing someone cares can make a world of difference.
29. Ask Your Closest Loved One What They Think Your Greatest Strengths Are: When you’re reminded of just how strong you really are, it’s the ultimate encouragement. That encouragement gives you the strength to face your worries head on.
30. Setup A Lunch Or Coffee With A Loved One: Social interaction is nourishment for the soul. In this environment you get in-person communication in a safe space, plus it will give you something to look forward to.
31. Take A Social Media Break: Social Media can cause anxiety and depression. Taking a break to clear your mind is essential to your health.
32. Vent To Your Pet: There have been times late at night where I didn’t feel like I had anyone to call or anyone who’d understand me. So I cried and talked to my Mini Yorkie, Moo. It was a huge emotional release and her fur made a soft little place to wipe my tears. Try it.
33. Unfollow Accounts On Social Media That Make You Feel Bad: Forcing your minds to see something over and over again the gives you bad feelings is toxic. Think of it as giving your mind whiplash. It’s exhausting and adds unwanted anxiety.
36. Pray: Connecting to God can help you find strength during hard times. The powerful practice of prayer has been around for over 5,000 years.
37. Make A Prayer List: The thought of praying silently or out loud can sometimes be overwhelming, where do you even start? I’ve found making a list of prayers is sometimes a more effective way of communication with my religious source.
38. Ask Someone To Pray For You: If no one knows what you’re going through, they don’t know how to help you. Telling someone what prayer you’re in need of can also help you feel unburdened.
39. Ask Someone To Pray With You: When you’re experiencing anxiety it’s easy to feel like no one will understand what you’re going through. Praying with someone not only provides human connection but it makes a space for someone to say “I’ve been there, too” when you share your struggles.
40. Read Scripture: Scripture has been offering people hope and solace for thousands of years. There are many verses that speak about anxiety, such as Psalms 55:22.
41. Watch A Sermon Online: When our own words fail us, we can look to others to help give us encouragement.
42. Visit A Church: Church not only offers community, it also offer a place to worship and learn more about the higher power we believe in. Community, singing, and learning are all things that help us grow in an upward direction.
43. Drink CALM Drink : Magnesium is an essential mineral. When our magnesium levels are in a healthy range, we are equipped to take on occasional stress better. Magnesium is necessary in maintaining healthy brain and nervous system function.
44. Eat A Clean Diet: Studies have shown that there is a connection between diet choices and psychology. Poor diet can lead to many anxiety symptoms like moodiness and fatigue.
45. Get Hydrated: Did you know that dehydration can cause headaches, lack of energy, weakened immune response, feelings of lethargy and brain fog? All of our organs need water to function, if you’re dehydrated your body isn’t running well.
46. Drink Organic Super Greens: Get a dose of greens. A glass of this will give you a burst of energy, nutrients, and will boost your immune system. Shop here.
47. Cut Your Caffeine Intake: Coffee is great. Until it increases your anxiety. Caffeine speeds up your heart rate which can magnify the physical and mental feeling of anxiety. Caffeine can also dehydrate you.
48. Drink Tea: Wind down with a cup of herbal tea. For a long time I stuck my nose up at tea, coffee’s fake cousin. But when I realized the relaxing benefits of a nice cup of tea I was all in. Pinky’s up!
49. Be Healthy On The Weekends, Too: I got this advice from Rachel Hollis and wow, it has helped me so much. If you’re in a good routine during the week don’t feel like you have to go backwards every weekend to “let loose” (eating non-clean foods, binging Netflix, etc.) Stay true to yourself. Weekends have a stigma around them but they don’t have to.
50. Take A Break From Alcohol: Alcohol is a depressant. It’s easy to feel good in the moment while drinking, but alcohol has tremendous emotional repercussions. Hangovers can also cause anxiety.
51. Plan A Trip Or Vacation: Try planning your next trip or vacation. This will give you something to look forward to and get excited about. While you’re at it, print out a photo of your destination and post it up in your house where you’ll see it daily.
52. Plan Your Meals: Wondering what we’re going to eat every day can be daunting, and that daunting feeling can take up a lot of space in your minds. Clear up some space in your head by planning your meals and grocery shopping on the weekend.
53. Plan Out Your Week: Getting organized can instantly relieve anxiety. It can be hard to look forward when you’re feeling down but the results of facing your future head-on is very empowering. Take charge!
54. Host A Dinner: Coordinating a social gathering can be a very fun activity. It’s also a way to make yourself get organized; clean your house, grocery shop, etc. Plus, you get to see your friends and family. It’s a win-win all around.
55. Get Up In The Morning And Go To Bed At The Same Time Every Day: One of the best things you can do for your bodies and mind is taking out the guess work out of your day. Try this out to give your body and mind relief.
56. Set A Financial Goal: Not knowing where you’re at financially can cause severe underlying stress. This can feel like an overwhelming task at first, but the reward afterwards is worth it. Try setting a new budget or savings goal, it’ll give you something exciting to look forward to.
57. Set A Personal Goal: Goals can give you a newfound purpose. Where there is purpose, there is a passion and passion leads to hope and excitement. Maybe try a new recipe this week or challenge yourself to read 1 book over two weeks.
58. Set A Physical Goal: It’s absolutely amazing what our bodies can do! If you haven’t worked out in a while try setting a new small goal such as working out for 20 minutes 3 times a week.
59. Set A Morning Routine: A morning routine makes a happy brain. Give yourself one less thing to think about by instilling new habits that your mind and body can count on. Try making your bed every morning and brushing your teeth first thing.
60. Set A Night Time Routine: It is so important to wind down at the end of the day. A night time routine is just as important as a morning routine. Try drinking CALM before bed and read for 30 minutes. Or, try turning off your email and logging out of work at the same time every evening.
61. Buy A Stranger Coffee: You can always count on kindness as the ultimate mood booster. Next time you’re feeling that low or anxious mood, try paying for the person behind you at Starbucks. Doing good feels good. You can also send Starbucks cards directly via text with the iPhone.
62. Volunteer: Take the focus off of your worries and focus on caring for someone else. Making a positive difference in someone else’s life can lower the symptoms of anxiety and depression.
63. Donate To A Charity: If you can’t physically get out and volunteer, try donating. Doing research on charities can be a heart opening experience.
64. Visit An Elderly Loved One: When we flex our compassion muscle it allows us to turn outward which relieves the anxiety that we’ve been keeping inward.
65. Send A Card Or Letter: Joy is contagious. When you send a word of thoughtfulness or sympathy to a friend their reaction will brighten your soul.
66. Buy An Early Birthday Present For Someone: I don’t know about you, but buying presents makes me excited. Spend some time shopping around and buying the next gift you need to give ahead of time.
67. Get Essential Oil Mist: Calm your nerves before bed or with a quick spray during the day. The Aura Cacia line of essential oil mist has many kinds to choose from. One of my favorites is Chill Pill.
68. Buy A Soothing Candle: I love aromatherapy candles. When the smell hits my senses I breath lighter instantly. My favorite brand right now is Project 62 from Target.
69. Read Before Bed Instead Of Watching TV: Studies show that stress levels were reduced by 68% of those who read. Reading allows your muscles to relax and slows your breathing.
70. Listen To Something To Help You Fall Asleep: If you have sleep anxiety, pass on the TV and turn on a playlist or podcast of story telling. I recently was gifted a cassette player, I know soooo retro. Listening to tapes helps clear my mind so I can drift off to sleep. Also, check out the app: Calm
71. Remove Items In Your Home That You Associate With Bad Memories: Cleanse your home from objects that remind you of hurtful times in your life. Maybe it’s a photograph or perhaps someone’s old clothes.
72. Use Body Oil Instead Of Body Lotion: I’ve found that body oil has many benefits including an aromatic relaxing smell and skin nourishing elements. My favorite brand is Dr. Teals. You can also purchase it at Target and they have a larger selection.
73. Go To Your Favorite Coffee Shop With A Good Book: Be intentional about doing something that makes you happy. Carve out some “me time” to decompress.
74. Bake: Physiologists say that baking can provide comfort and I definitely agree. If you haven’t tried your hand at baking before, here is a fail-proof recipe for Fudgy Paleo Brownies.
75. Clean: When my house is cluttered and unorganized, so is my brain. Just looking around at the piles of mess instantly brings on anxiety. Studies have shown that women who described their homes as cluttered and stressful were more depressed.
76. Eat The Frog: Is there an email you’ve been putting off? How about a household chore? Is there a parking ticket or medical billing you’ve been dreading to pay? Mark Twain taught us about eating the frog first, because then nothing worse can happen the rest of our day.
77. Have The Hard Conversation: Is there a difficult conversation that you’ve been avoiding? Maybe it’s time to pull the trigger. The longer you put hard things off, the heavier the weight of it becomes.
78. Forgive: When we forgive we release ourselves from anger, negativity and debilitating sorrow. If you’re having a hard time in this area, read The Gift Of Forgiveness by Katherine Schwarzenegger.
79. Apologize: Relationship conflicts can cause heavy amounts of emotional pain and stress. Offering an apology can often times repair damage. Apologizing can lift emotional and physical tension.
80. Buy Yourself Flowers: Flowers brighten up any room. Buying yourself flowers is an empowering move that is guaranteed to make you smile.
81. Write Positive Affirmations On Sticky Notes And Put Them Up In Your Home: Our attention spans are short. Even when we hear a positive affirmation that makes an impact it’s easy to quickly forget it. Getting a daily reminder of positive affirmations increases your confidence and how you view yourself.
82. Find A Mantra: There have been many seasons where I needed a phrase or saying to be my anchor. Find your mantra and memorize it. During times of anxiety you can repeat this inspiring phrase over and over again, it’ll become your battle weapon.
83. Allow Yourself To Have A Cry Sesh: Crying releases oxytocin and endorphins, two chemicals that make us feel good and release emotional and physical pain. Crying reduces stress and regulates our emotions.
84. Say 5 Things You’re Thankful For Out Loud: Saying gratitudes out loud will give you a sense of confidence. It also loosens up your facial muscles which can carry tension from holding anxiety.
85. Go To Therapy: When you hear the word therapy, does is freak you out? Therapy is quickly becoming normalized. I can tell you from first hand experience that even just one session can make a life changing difference. If you don’t know where to start, research therapists in your area and read their credentials.
86. Self-Analyze: So often our anxious thoughts are fear based lies that circle around in our heads. It’s crucial to challenge those thoughts. Are they true? Are they logical? Or is it the story you’re telling yourself? Most of the time these thoughts aren’t reality.
87. Find Your Happy Place: When I start feeling anxious I find a corner in my mind that is filled with the calm of the ocean. Do you have a safe space in your head? If you don’t, create one that you can go to when you’re experiencing fast anxious feelings.
88. Turn Off Your Notifications: Multitasking can increase anxiety and when your phone is showing you notifications every few minutes it can get extremely overwhelming. There’s actually research on possible brain damage due to multitasking.
89. Say No: Are signed up for something that you genuinely do not have capacity for right now? Or maybe you’ve been dreading an RSVP that you feel guilty about not showing up for? Saying no opens up an opportunity to recharge and reset. I promise you it won’t be the last time an invite or opportunity comes your way.
90. Face Your Fear: There comes a time when the only way around a problem is to face your face and go for it. Facing your fear can conquer your anxiety and strengthen your resilience. You can then lean into that strength at later times when you need it.
91. Reschedule: Rescheduling can feel like you’re disappointing someone, but if you don’t feel like you can show up at full capacity, rescheduling can actually be the polite and caring thing to do.
92. Find Out If Anxiety Runs In Your Family: Finding out your family history can help educate you in a positive way. For example, if you’ve been feeling symptoms of anxiety it can be helpful to know if your parent also did. This will help you feel less alone.
93. Practice Visualization: Visualization is a proven strategy that brings out our very best performances. Whether you’re stressed about an upcoming job interview or an upfront conversation, visualizing the best possible outcome can stimulate your brain to program your bodies reaction.
94. Smile: Did you know that smiling naturally releases stress? If you have trouble smiling in the moment, try to think of a funny or joyful memory.
95. Start A Passion Project: Day to day jobs can become stressful and uninspiring. Starting a passion project can affect your overall well-being by providing a healthy outlet that will get your creativity and ideas flowing.
96. Get New Bedding: A new set of sheets goes a long way. Snuggling into bed with soft cozy sheets or a new feathered comforter and pillows can give you a little slice of heaven.
97. Stay Off Of Electronics 30 Minutes Before Bed: Screen time stimulates your brain and disrupts your hormones lowering the quality of your sleep.
98. Limit Your Time On Social Media: Social media can cause unhealthy comparison, overstimulation, and feelings of isolation.
99. Clear Your Schedule: If your anxiety is making you feel apathetic and you’re experiencing burn out or adrenal fatigue, clearing your schedule and making extra time for mental, physical and emotional wellness is crucial.
100. Write Down 3 Things You’re Thankful For: When you express gratitude your brain actually releases dopamine and serotonin which enhances your mood instantly.
101. Write Down 3 Things You’re Looking Forward To: Break the negative cycle in your head by looking into the exciting parts of your future.
102. Write Down Something You Did Today That Made You Proud Of Yourself: We are very hard on ourselves. This exercise will give you a big drink of confidence.
103. Write Down 3 Things You Love About Yourself: Everyone carries insecurities. When we point out things we love about ourselves we remember how truly special we really are.
104. Write Down Everything You Feel Worried About: Getting the negative thoughts out of your head and onto paper will make you more aware if your thoughts are actually true or not.
105. Write Down What The Best Possible Outcome Could Be To The Situation You’re Feeling Anxious About: Seeing the possibility of positive outcomes in a hard situation gives you hope and peace.
I hope this list helps you like it helps me!
Is there anything I should add to this list or that I left out?
Let me know in the comments below!
