Feelings of anxiety—dread, fear, uneasiness, and an inexplicable sense of impending doom—can be very uncomfortable. Whether it presents itself as heart palpitations, upset stomach, or panic attack, the distress and discomfort can be very difficult to deal with.

People can feel anxious about many things. For instance, people can experience dental anxiety if they are about to undergo dental treatments like mini dental implants. While the mini dental implant procedure is considered very safe, many people still experience unfounded anxiety and fear.

When people experience severe or chronic symptoms, the condition may be classified as generalized anxiety disorder or GAD. GAD affects over 40 million adults in the United States alone. According to the World Health Organization, generalized anxiety disorder affects 1 in 13 people globally.

Fortunately, regardless of where you are on the scale, there is no shortage of natural remedies for anxiety you can look into (either as a complement to conventional treatments or on their own). Making some lifestyle changes may also help minimize anxiety naturally and significantly.

Below are some of the ways you can reduce anxiety naturally:

Take some deep breaths.

When you are anxious, your breathing can become shallow and rapid. Deep belly breathing has been proven to help decrease anxiety by stimulating the relaxation response of the body and lowering the blood pressure and heart rate. This powerful technique works because you can’t breathe deeply and be anxious at the same time.

Go for a walk.

One of the best remedies for anxiety is exercise. Fortunately, you don’t have to do strenuous exercises to enjoy its benefits. Going for a walk can already do wonders for your health and mood. Walking can also help ease your worries and release muscle tension.

Regular and long-term exercise can also trigger the release of feel good chemicals in your brain and can help you build up the resilience needed to manage negative emotions. Other exercises you can look into include gardening, hiking, washing the car—basically anything that gets you moving will count.

Sip green or chamomile tea.

Also known as sleep aid, chamomile contains Matricaria recutita, which binds with the same brain receptors. On the other hand, chamomile’s sedative effects can be attributed to flavonoid apigenin.

Green tea has also been used in Chinese medicine to treat depression. Green tea also contains L-theanine, an amino acid that can help reduce stress, manage blood pressure, and ease muscle tension.

Get distracted.

To help you cope with anxiety, consider redirecting your attention and focus away from any distressing emotions or negative thoughts. Put your hands under running water, doodle on a piece of paper, read a great book. Distractions are very effective because the brain can’t be in two places at the same time.

Eat anti-anxiety foods.

Science shows that foods that contain certain vitamins and minerals can help reduce anxiety. If you want to minimize your anxiety the natural way, consider filling up on the following anti-anxiety foods:

  • Whole grains, legumes, seeds, nuts, and leafy greens
  • Egg yolks, liver, and oysters
  • Wild Alaskan salmon
  • Turkey
  • Berries, prunes, apples, plums, beets, cherries, broccoli
  • Ginger, turmeric, asparagus, and artichokes

It is also advisable to limit the intake of alcohol and caffeine as both have been known to aggravate symptoms of anxiety.

Spend time in nature.

Most people will feel less anxious when outdoors. Spending time outdoors or in nature can help lower the heart rate and the blood pressure. It also helps lower the production of the stress hormone cortisol. Some research also indicates that living near a green space or spending more time in nature can help lessen mental distress.

Frances J. Kuntz