5 Natural Ways to Reduce Anxiety

How to Handle Sadness and Anxiety in Natural Ways

No matter how old you are, when it comes to anxiety, it never truly feels like it goes away. You might find some temporary ways to soothe your fears, but the feelings always come back eventually.

Many people do not want to rely on medications to combat their public anxiety. So what can you do instead?

Luckily, there is hope. You might not get rid of your anxiety forever, but you can reduce the power of your feelings and prevent the cycle of anxious thoughts from taking over you with these natural remedies.

Here are a few non-medical methods of combating anxiety.

1 – Emotional Support Animals

Animals for emotional support are common nowadays, especially in America. There is some medical advice required, as you typically need a therapist’s letter to get an emotional support animal. However, beyond that, you will have a constant companion to soothe you in tense situations.

An ESA is usually an animal partner that can help you remain calm, and occasionally they are trained to help you through panic attacks. However, in general, having a pet by your side is a way for people with anxious thoughts to ground themselves, even in public. It’s a natural way to make life a little easier.

2 – Deep Breathing Exercises

If you feel panic settling in while you are out and about, take a moment to stop and take some deep breaths. It may not completely squash the fear, but it might give you a chance to get somewhere less crowded or less public so you can take some time for yourself to settle. Most experts recommend breathing in through the nose, holding it, and exhaling out through the mouth.

3 – Stay Away from Caffeine and Alcohol

Alcohol and caffeine can be addicting, but they can also severely affect the neurotransmitters that cause that anxious feeling. Moderating your intake of these substances is a good way to help your brain naturally stave off anxious spells more readily.

Though caffeine is an “upper” and alcohol is a “downer,” both can make anxiety go haywire. It is not just soda and coffee that have caffeine either; take a look at the ingredients in everything you eat or drink so you can make sure you limit it properly.

4 – Regular Exercise

This is not an “in the moment” remedy, but some studies have shown that regular exercise has a positive effect on the brain. One of those positive effects is reduced anxiety. Something as simple as 30 minutes a few days a week can do wonders for the mind. Take some time to go on a walk outside a few times a week or come up with a workout regimen – it’s all up to you!

5 – Aromatherapy

Smell is an extremely underrated sense. Often, our strongest memories are associated with scents, and they can trigger specific responses in our minds. Scents like lavender, rose, and chamomile can be incredibly calming. Carrying a little bit of essential oils with you on the go, or burning some scented


Everyone experiences anxiety in some way – some people just feel it more than others. Whether you decide to get an animal companion to keep you calm, or you decide to try some at-home methods like aromatherapy or regular exercise, there are a lot of things you can do to keep yourself grounded.

You don’t necessarily need medication to combat negative feelings. There are many other ways to help yourself, if you only know how to look for them. Give these tricks a try!