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Last Updated on September 7, 2021 by Paula Dunbar

Anxiety can be crippling. The World Health Organization (WHO) says that 1 in 13 people globally suffers from anxiety. It’s the number one mental health disorder worldwide. If you’re wanting to avoid prescription drugs to treat anxiety, I have some answers for you. There are some natural anxiety remedies that work, and are even good for you.

I’ll go over magnesium, B-Complex vitamins, vitamin D3, Ashwagandha, CBD Oil, exercise, meditation, and creating. These are all completely natural methods and some even nutritional. You’ll also find links to more info on each. Now for the details of why these work.

Magnesium

Magnesium is a macromineral that helps regulate the nervous system. Magnesium helps regulate calcium and your electrolytes (sodium and potassium) and keeps everything in balance. Without enough, it can cause heart and nerve problems. It was found most people are actually low on magnesium.

Calming Image of a man at a lakeOne of the symptoms of low magnesium is anxiety. Magnesium has a calming effect. So taking magnesium should help a lot with anxiety issues. It also can help with depression and headaches, among many other things. You can read more about magnesium in the article listed here.

Related Article: Side Effects of Low Magnesium

B-Complex

Vitamin B-complex is critical for neurological function. The B vitamins help normalize hormones and neurotransmitters. They also help with mental wellbeing and feeling less nervous and help prevent anxiety and depression.

When I’ve suggested trying some B-Complex to people I know who have anxiety, they notice a big improvement.

Related Article: What Is B-Complex Good For?

Vitamin D3

Vitamin D is actually a ‘prohormone’ that interacts with estrogen, testosterone, and human growth hormone. It’s also one of the best supplements you can take for your immune system and inflammation. It’s a feel-good vitamin and can help treat and prevent SAD (seasonal affective disorder).

Low vitamin D is also linked to depression. Most people with depression are low on Vitamin D. And you might already know that depression and anxiety can go hand in hand. Adding vitamin D to your supplements will help your immune system, help prevent inflammation, and keep your mood up.

Related Article: Side Effects of Low Vitamin D

Ashwagandha

ashwagandha roots and powderAshwagandha is an ancient ayurvedic medicine herb in use for over 3000 years, primarily for stress, energy, and concentration. More recently though, studies have shown ashwagandha is highly effective for anxiety as well.

Participants reported a noticeable decrease in stress and anxiety and their labs showed it also reduced their stress hormone, cortisol, levels.

Ashwagandha is another great supplement to add to your arsenal. Read additional important information about Ashwagandha at this link:

Related Article: The Health Benefits of Ashwagandha

CBD Oil

You’ve heard of CBD oil. It’s quite popular for many health issues such as seizure relief, as a pain management option, depression, anxiety, posttraumatic stress (PTSD), schizophrenia, and postconcussion syndrome. This is not marijuana. CBD comes from hemp and its cousin, marijuana, is the one that contains THC. CBD has naturally very low THC levels. You can even get it with 0% THC. 

But it has been shown to have over 100 cannabinoids. Did you know humans have an endocannabinoid system? Scientists are still studying it but it’s actually neurotransmitters that are found in the brain and peripheral nervous system.

One thing we know is that CBD is highly effective for anxiety. You can read more about it at the link below:

Related article: CBD Oil for Brain Health

Physical Exercise

Black and white runner from behindExercise, so important for so many reasons. Even going for a walk, especially out in nature, can calm you down pretty fast. According to Dr. John Ratey on Harvard Health’s blog (2019), walking or riding a bike can take your mind off of what you’re anxious about and can decrease tension in muscles.

Exercise also changes your neurochemistry and makes good hormones like serotonin and GABA more available. You’ll just feel better all around. More exercise is better and most of the time, it’s free!

Here are some links to some great, relaxing exercise programs:

T’ai Chi For Life, Health And Fitness

Yoga Burn

Meditation Suggestions and Video

Clear your mind, breathe.. Meditation practice can bring you back to yourself. It gives you calm.

This book is fantastic to get you started and get ‘in the zone’ when you need to.

Check out this wonderful meditation video:

Create

Whether you have a special skill or want to learn how to create crafts, jewelry, photography, painting, music, or anything, creating takes you out of yourself and gives you a feeling of having a purpose. It often is about giving or sharing your creations with others.

Candle making kitEtsy.com has many kits available with instructions to make your own crafts, decorations, jewelry, and more.

Click on the image of the candles on the right to go to a beautiful candle-making kit, including essential oils with calming scents.

Where We Are Now

I hope you enjoyed this article and the suggestions. Anxiety is a huge problem for many people. Trying any or all of these supplements and tools will bring you a lot closer to feeling calmer and back to yourself.

Supplements are helpful to make sure you’re getting the nutrition your body needs to deal with everyday stress. Exercise also helps your body lower stress levels and is great for your body and brain. Meditation is so calming and something you can do anywhere. I think just paying attention to your breathing alone will help tremendously.

Give creating a try. I know it gives me focus and takes my mind off of other things. Etsy or your local craft store can help you find something you enjoy, or just take up something you used to do.

If you have any comments or suggestions, please leave them in the Comments section below. Your email address will remain unseen to others. Thank you!!

References:

Ratey, J. (2019). Can Exercise Help Treat Anxiety? Retrieved June 19, 2021, from Can exercise help treat anxiety? – Harvard Health