How To Eliminate Anxiety Naturally: 10 Proven methods that work

Anxiety has a sneaky way of creeping into our lives, making even simple tasks feel overwhelming. Whether it’s a racing heart, overactive thoughts, or that tight feeling in your chest, anxiety is a real pain in the you know what. I’ve been there, many years ago. The good news is you don’t need to rely on medication to find relief. There are natural, science-backed ways to ease anxiety and regain control of your mind and body. These methods have worked for me, and I know they can work for you.

Below are the 10 powerful techniques I’ve personally used to eliminate anxiety naturally. I now  feel calm, centered, and in control (most of the time).

1. Practice Deep Breathing Techniques

When anxiety strikes, your breathing often becomes shallow and rapid, which can make you feel even more panicked. The fastest way to calm your nervous system is through deep, controlled breathing.

Try this: The 4-7-8 Breathing Method

• Inhale deeply through your nose for 4 seconds
• Hold your breath for 7 seconds
• Exhale slowly through your mouth for 8 seconds
• Repeat 4-5 times

This technique activates your parasympathetic nervous system, telling your body to chill the F out.

2. Get Moving with Exercise

Exercise is one of the most effective natural remedies for anxiety because it helps release endorphins, your body’s natural “feel-good” chemicals. Check out some science backed articles here.

Even a 20-minute walk outside can reduce anxiety symptoms by lowering stress hormones like cortisol and increasing dopamine and serotonin—two neurotransmitters responsible for happiness.

Pro-tip: If you walk outside while it’s sunny, you get double benefits. Sun is nature’s medicine. Use caution with this; I wouldn’t want you to get sunburned, or have a heat stroke.

Best exercises for anxiety relief:

✔️ Yoga (calms the mind and body)
✔️ Walking or jogging (boosts mood)
✔️ Strength training (burns off nervous energy)
✔️ Dancing (makes you feel free and happy)

3. Use Herbal Remedies for Relaxation

Many herbs have natural calming properties that can ease anxiety without harmful side effects.

Top herbs for anxiety relief:

🌿 Ashwagandha – Reduces cortisol levels and promotes relaxation
🍵 Chamomile – Has mild sedative effects that help with sleep and stress
🌱 Lavender – Proven to reduce nervous tension and improve mood
🌿 Lemon Balm – Boosts brain function while easing stress

Drink these as a tea, take them in supplement form, or use essential oils for aromatherapy.

Pro-tip: My favorite essential oil is Lavender. When I feel anxiety trying to rear it’s ugly head, I take two drops on a napkin, and inhale it. Immediately it calms me down.

4. Practice Mindfulness and Meditation

Mindfulness helps bring your focus to the present moment, shutting down anxious thoughts immediately. I’m living proof that daily meditation will rewire your brain, making it less reactive to stress. 

Quick meditation for anxiety:

1️⃣ Find a quiet space
2️⃣ Close your eyes and focus on your breath
3️⃣ When your mind wanders, gently bring it back to your breath
4️⃣ Do this for 5-10 minutes daily

Over time, this strengthens your mental resilience, making anxiety easier to manage.

5. Cut Back on Caffeine and Sugar

I know you’re probably giving me the side eye right now, but hear me out. Caffeine and sugar only worsens your anxiety by causing blood sugar spikes and triggering the “fight or flight” response. You do not want that! You don’t need to eliminate it, but cut back.

Instead of coffee, try:
✔️ Herbal tea (chamomile, lemon balm, or valerian root)
✔️ Matcha (lower caffeine with calming L-theanine)
✔️ Golden milk (turmeric latte for anti-inflammatory benefits)

By balancing your blood sugar and avoiding overstimulation, you’ll feel much calmer and more in control.

6. Prioritize Quality Sleep

Lack of sleep can make anxiety ten times worse, as your brain struggles to regulate emotions when it’s exhausted.

Sleep tips for reducing anxiety:

😴 Stick to a consistent bedtime
📵 Avoid screens 1 hour before bed (social media needs to rest too)
🛏️ Create a relaxing nighttime routine (reading, stretching, or journaling)
🌙 Try magnesium or melatonin supplements to improve sleep quality

You need to experiment to find what works best for you. A well-rested mind is naturally less anxious.

7. Try Journaling to Release Anxious Thoughts

Journaling is a powerful tool for processing emotions and breaking free from racing thoughts. When you write things down, your mind stops looping the same worries, giving you a sense of relief.

Journaling Prompts for Anxiety Relief:

✍️ “What is making me anxious right now?”
✍️ “What’s the worst that could happen—and is it really that bad?”
✍️ “What would I say to a friend feeling this way?”

By writing down your fears, you disarm their power over you. You can even write down your fears, and tear them up, signaling they no longer have power over you.

8. Stay Hydrated to Support Brain Function

Dehydration can trigger anxiety-like symptoms, such as headaches, dizziness, and fatigue. Your brain is 75% water, and even slight dehydration can affect mood and cognition.

Stay hydrated by:

💧 Drinking at least 8 glasses of water per day
🥒 Eating water-rich foods (cucumber, watermelon, oranges)
☕ Swapping coffee for herbal tea

Proper hydration keeps your nervous system balanced and anxiety levels low.

9. Engage in Activities That Bring Joy

Anxiety thrives when you focus too much on stressors and worries. Distracting yourself with activities you love shifts your mind into a positive state.

Joy-boosting activities:

🎨 Painting or crafting
📚 Reading an inspiring book
🌿 Gardening or spending time in nature
🎶 Listening to calming music or uplifting audiobooks

The more time you spend doing things that make you happy, the less space anxiety has to take over. Your brain is like a container that can only hold so much. You need to fill it will positivity, so there’s no room for anxiety.

10. Surround Yourself with Positive Energy

Fun fact: energy is contagious. Your environment greatly impacts your mental state. Being around negative, stressed-out people can increase anxiety, while positive, supportive people can help you feel at ease. Choose your tribe wisely. This is where you really have to look hard at your life in order to thrive. Are you around toxic people on a regular basis? If so, you need to release those relationships. I had to let go of several people throughout my life, it wasn’t easy, but it was necessary. 

Ways to create a peaceful environment:

💛 Spend time with uplifting friends & family
🌿 Create a calm home space with plants, soft lighting, and aromatherapy
🙏 Practice gratitude to shift focus from worries to blessings

By curating an environment that nurtures peace, anxiety naturally decreases.

My Final Thoughts: Anxiety Doesn’t Have to Control You

Anxiety may feel overwhelming, but it’s not permanent—you can take back control with the right strategies. By practicing deep breathing, moving your body, using natural remedies, and surrounding yourself with calm and positivity, you can eliminate anxiety naturally and live a more peaceful life.

Now, I’d love to hear from you! Which of these anxiety-relief methods have you tried? Drop a comment below and let’s talk about it! 😊✨