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5 Natural ways to help control Anxiety

It is estimated today that over 40 million people in the United States suffer from some type of anxiety. Of that number, less than 40% actually seek any care to help lesson, or possibly eliminate it from their life. Of the 40% who do seek care, many of those will look to pharmaceutical drugs to help manage anxiety attacks, and that might be absolutely necessary if they are bad enough and greatly impact your life. Why stop there? Why not look for other natural ways to help manage attacks without the side effects. I myself began to suffer from them when they were triggered 6 months after a serious accident I had several years ago. What if I told you that not only are there safer ways to treat your anxiety attacks naturally with out side effects, and at very low cost?

I started a journey to try to help myself overcome them completely, and naturally, so they would not impact my life in any significant way. I was successful, and would like to share a list of my top 5 natural ways I used to that helped take sometimes debilitating attacks, and overtime, completely eliminate them. Let me be clear, I cannot take credit for any of these. They are all out there to be found by simple research, and I spent time doing that when I first started to experience attacks. What I can tell you is that I have worked with each of these methods over the last few years, and they have all been individually helpful, and collectively amazing!

1 - Diet and Exercise

First and foremost, what you eat has a profound effect on the whole you. If you suffer from anxiety, a diet high in refined sugars and caffeine is not your friend. Reducing or eliminating refined sugar in your diet, and significantly reducing caffeine helped lesson my attacks, and even seemed to reduce the severity of the ones I still had. In addition, increasing my water intake also seemed to help lessen the attacks, as did an increase in my consumption of natural foods and herbal teas. This did not happen overnight, it took a couple months, but in the end it did make a very noticeable difference.

Exercise is also a great help. Nothing fancy is needed, I just started to walk more each day, and began to practice some Tai Chi. Again, over a couple months, I started to see improvements in both severity and frequency of attacks. Things were certainly not perfect, but I was on the right track!

2 - Music and Sound

I am sure you all know that the human body is comprised of mostly water, up to 60% in fact. But did you also know that sound can have a profound, almost unbelievable impact on water, and since we are mostly water ourselves, sound can have just as big an impact on us. So it didn’t surprise me to find out that certain frequencies of sound could have a big impact on calming our emotions, including fears and guilt. I found a set of frequencies called Solfeggio’s, which

helps body in a variety of ways. The 396 Hz version was great for anxiety. I found one I liked, and listened to it all the time. Not only did it help reduce the number of attacks, but I found that even in the beginning of one, it helped ease it away quickly.

In addition, I also found a song call “Weightless”, by Marconi Union that was engineered from the ground up to help with anxiety. Besides stopping an attack in its path for me, it also helped induce an overall calm and peaceful state. Again, these were very effective for me, and hopefully for anyone else who wants to try them.

3 - Vitamins, Supplements, and Herbs

Earlier I mentioned that many people who seek treatment for anxiety will do so using some form of pharmaceutical drug. There is mounting evidence from various studies where natural herbs and various types of supplements can help manage and potentially eliminate anxiety issues over time. Since I work with herbs and supplements already, I gave this a try immediately, and did notice some improvements.

After my research, I settled on adding the following to my daily intake. First I added Ashwagandha root powder to my daily smoothie. After about a week, I started to notice a difference, though it was subtle, but long lasting. I also added some Omega 3’s, and drank some chamomile and lavender tea. The tea definitely helped with tougher days, and had a more immediate effect. The omegas 3’s were just good on multiple fronts, though I did not realize any noticeable impact to my anxiety.

I also increased my Magnesium, B6, and Folate vitamins via well balanced supplements. The three together did help me over time, with magnesium having the biggest impact. A good food based multi-vitamin will provide you with B6, and Folate, while unless you are on a plant based diet, or eat a lot of greens, you may likely need to add some magnesium supplements to your day. I recommend start low, and work your way up to a recommended level. I started at 100mg per day, and worked my up to 300mg per day.

Please don’t forget, we are all individuals, so consult your medical provider before adding anything new to your daily intake, especially if you are on medications which can be influenced by some herbs and vitamin/mineral supplements.

4 - Meditation, Mindfulness, and Breathing

There is a famous quote by Lao Tzu, “If you are depressed you are living in the past, If you are anxious you are living in the future. If you are at peace you are living in the present moment.” Those of us, who suffer from anxiety, understand this quote quite well. When I found this, I knew that I had to address this aspect of my anxiety, and the best why I found was using Meditation and Mindfulness, coupled with some deep rhythmic breathing. There are dozens of books, videos, and audio instructions on how to meditate and be mindful, or to provide various types of guided meditations. Many are free, and YouTube is a great resource here. Experiment and find one that works for you, and then do it each and every day. It won’t take long to start to notice a difference, especially if you are working on incorporating both meditation and mindfulness.

Many practices of mindfulness and meditation include different types of breathing exercises. Feel free to experiment here as well, but I just use the basic soft belly breathing. All you need to do is breathe deeply and from the diaphragm, so your belly rises and falls which each breath. Work on a steady breath through the nostrils with approximately equal time when inhaling, and the same amount of time exhaling. Do this for a minute or two, and notice that it calms you down and relaxes your body. This is a great way to kick your body out of the Flight or Fight response which you are likely dealing with when you are anxious.

Overall, the practice of Meditation, Mindfulness, and breathing are both the least expensive, and best long term ways to not only improve your anxiety issues, but to help overall with stress, sleep, and the health of your body. Harvard Studies have been published on the benefits of meditation, and they considerable. I strongly encourage you to incorporate it into your life, you will be glad you did.

5 - Essential Oils

Last but certainly not least, is the use of Essential Oils. I started using essential oils long before I started to use them for anxiety. They are also a well-documented holistic solution for many common ailments, and I was not surprised to find anxiety and depression to be among them. While there are many different ways to use essential oils, I settled on the use of them in water diffusers, in soaps, and other personal care products. The best oils I have found that work almost immediately for me are Lavender, Vetiver, and Frankincense. Of these, Lavender was by the far the most impact for me, and the one I recommend highly. Quality of the oils is important, so look for pure 100% oil that is from organic sources. I am certified in the use of Essential Oils and Aromatherapy, and I can confirm that they are an incredible resource for not only anxiety, but overall health and wellness.

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