Tips for Easing Anxiety with Natural Remedies

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The National Institute of Mental Health reports that more than three million people in the United States experience one or more forms of anxiety. Many take prescription medications for symptomatic relief. However, there are natural remedies to encourage seniors to try as a welcome alternative. 

Green Tea

The American Botanical Council explains that green tea contains the amino acid L-theanine. Studies demonstrate the compound reduces blood pressure and heart rate while decreasing anxiety levels.

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This chemical compound is responsible for the development of neurons along with neurotransmitters that affect memory and mood. Low levels are thought to cause anxiety. Choline-rich foods include liver, eggs, legumes, nuts, and seeds.


The herb acts as a natural sedative that some believe is as effective as prescription medications. When insomnia becomes a problem secondary to anxiety or stress, taking the supplement before bed might prove helpful.


Anxiety often causes sleep pattern disruptions. The herb valerian acts as a natural sedative taken in capsule or tincture form before bed.

Lemon Balm

A double-blind study performed at the University of Northumbria at Newcastle found that 600 milligrams of this mild sedative was effective in calming stress and encouraging cognitive alertness in test subjects.

Healthy Snacks

Sometimes a dip in blood sugar contributes to the onset of an anxiety attack. Nutritionists recommend eating a handful of nuts, a couple of ounces of dark chocolate, or a salad made with vitamin-rich dark greens.

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4-7-8 Breath

Dr. Andrew Weil recommends that short of engaging in yoga exercises, anxiety-prone individuals might try the 4-7-8 breath. This exercise requires practitioners to exhale through the mouth and then inhale slowly through the nose to a count of four. Hold the breath for a count of seven, and slowly exhale to the count of eight. Repeat twice daily or as needed to calm nerves.

Physical Exercise

Exercise stimulates the brain to release the neurotransmitter dopamine as well as endorphins, which regulate mood and reduce physical pain. Engaging in a routine workout program or sport for 20 to 30 minutes three times each week additionally boosts cardiovascular health and self-esteem. 

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