America has seen such a sharp rise in anxiety in the past decade that a recent New York Times article called today a "new Age of Anxiety." [1] As new technology, social media, and shifting dating norms create new causes for anxiety [2], it's important to take some time out of your daily routine to apply some self-care [3].
While there are plenty of medications that treat anxiety, there are also various remedies you can try out at home that are natural, more cost-effective, and don't come with the added side effects. From aromatherapy [4] to good, old-fashioned exercise, here are seven at-home treatments that will offer major anxiety relief.
Take a Bath
There are few problems in life a nice, long bath won't solve — or at least alleviate a little. Just the warm water alone will make you feel better because raising your body temperature relaxes your muscles, reducing anxiety and boosting your mood. But then there's a whole world of products you can use to customize your experience. Light some candles, pour in some Epsom salt, and add some essential oils to create the full spa experience.
Sip Chamomile
Chamomile tea has long been used for its calming benefits, which have been proven to alleviate stress and promote sleep. According to a study by the University of Nottingham Medical School, chamomile relaxes blood vessels [6] and smooths muscle fibers, which significantly eases one's overall anxiety. Even the repeated action of sipping the tea has a calming effect.
Meditate
Oftentimes the first step to eliminating a bout of anxiety is to block out your thoughts. You can easily turn a corner of your home into a cozy meditation center by placing some pillows on the floor, arranging some candles around the area, and playing some soothing music. According to experts, even just meditating 10 minutes a day can significantly reduce your anxiety. If you're a newbie and shutting out your thoughts seems like an impossible task, start out with guided meditation. There's a wide assortment of playlists on YouTube [7] and Spotify.
Sniff Lavender
Lavender has been proven by research to be an effective natural remedy for reducing anxiety and depression. According to a study by the journal Phytomedicine, lavender was shown to be just as effective as Ativan [8] in treating anxiety, but without the side effects or risk of addiction. Load up on lavender oil, candles, and sprays, and take a sniff the next time you're feeling anxious. To ensure a relaxing night of sleep, spray your pillow with lavender scent before bed.
Exercise
As if you needed any more reasons to work out. Not only does physical exercise release all those mood-enhancing chemicals in your body, like serotonin, dopamine, and endorphins, but it also gives you a feeling of accomplishment. There are long-term benefits too, of course — seeing visible results will certainly contribute to overall reduced anxiety.
Take Valerian
Valerian root has been proven to help aid sleep, but its calming properties also help reduce anxiety. While it may not be the best daytime anxiety treatment, as it induces drowsiness, it can be the perfect addition to your nighttime regimen.
Try CBD Oil
If you've tried everything else on this list and you're still feeling the symptoms of anxiety, then it might be worth trying CBD oil, a cannabis compound that can be a powerful antidote to anxiety and depression. Some say it's by far the most effective anxiety treatment [9] out there. In fact, CBD has the same medical benefits of marijuana but won't give you that "high" feeling.