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10 natural ways to calm your anxiety

March 2021

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10 natural ways to calm your anxiety

It’s a normal part of life to experience occasional anxiety. It’s natural to worry about paying the bills, meeting work deadlines, and keeping your family safe during a once-in-a-lifetime pandemic.

In what has been an especially anxiety-ridden year, how are you holding up? Could you use a dose of calm? Well, here are a few ways to quiet your mind – and do it naturally.

10 drug-free ways to manage anxiety:

1. Get enough sleep.

Sleep gives the body’s neurons a chance to shut down and repair themselves. The National Sleep Foundation recommends that adults get seven to nine hours a night.

2. Go for a walk.

Experts have found that the simple act of walking is one of the fastest and easiest ways to quiet a racing mind.

3. Meditate for 10 minutes a day.

Make a point of slowing down, sitting still, and breathing deeply. You don’t need to do it perfectly, just do it for 10 minutes.

4. Eat more omega-3 fats.

Omega-rich foods such as salmon and grass-fed beef are thought to reduce inflammation in the brain and improve mood.

5. Limit alcohol and caffeine.

Too much alcohol and caffeine can exacerbate anxiety and trigger panic attacks.

6. Brew chamomile tea.

This herb contains compounds that have a calming effect. Experts recommend drinking a cup three times a day.

7. Pet your pet.

Spending time with a pet helps soothe the nervous system. Interacting with animals can reduce both anxiety and stress associated with trauma.

8. Garden.

Studies show that when you plant something, you can reduce your stress and lift your mood.

9. Stay hydrated.

Need to settle your nerves? Drink 8 ounces of water. Mild dehydration can make you feel more nervous.

10. Practice self-care.

When you spend time focusing on your own needs, it’s an investment in your peace of mind.

When to Seek Help

Natural treatments can help with your anxiety symptoms. But contact your doctor if you experience any of the signs below.

  • Your anxiety is chronic (long-lasting) and it interferes with your ability to function daily
  • Your symptoms have persisted for six months or more
  • You’re experiencing physical symptoms such as rapid heart rate, difficulty sleeping, stomach issues, or chronic fatigue
  • You’re avoiding people or places
  • You’re having thoughts of self-harm or suicide

You have behavioral health benefits for help, too. If you’re feeling stressed or anxious, visit

Sources: Anxiety & Depression Association of America,

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