9 Natural Remedies For Anxiety Attacks

Anxiety or panic attacks are a response to depression or a dangerous situation. It's referred to as a “flight or fight” reaction. Anxiety might become troublesome when it is prolonged and consistent, or it's the response to specific situations. Continued and constant tension may lead to insomnia, high blood pressure, panic attacks as well as a digestive problem. The cause of anxiety attacks is thyroid problems, stress, excessive alcohol, sugar intake, hormone imbalance, and sugar intake.

Here are several natural remedies for anxiety attacks to take into consideration.


Natural Remedies For Anxiety Attacks

1. Higher Consumption of Omega 3s 

It is highly recommended to consume as much as 1 – 3 grams of omega – 3s on a daily basis.
Omega–fatty acids are considered to have a significant impact on easing anxiety and depression symptoms as well as uplifting your mood. It works by reducing the stress chemicals like cortisol and adrenaline in the body. Foods such as canned fatty fish (tuna, salmon, or sardines), walnuts as well as flax seeds are excellent sources of this fantastic fatty acid.

2. Lavender Essential Oil


Lavender essential oil can be diffused in a diffuser to reduce anxiety symptoms.

Those who are offered a massage with lavender oil will receive less anxiety, depression, and stress. Their mood will improve as well. Moreover, a massage with lavender essential oil will lower systolic pressure which is the blood pressure linked to stress. You can also use Lavender for blemishes.
  • Put a few drops of lavender essential oil in your bath water or on your pillow before sleeping. This will help you to reduce depression.
  • Or, you may inhale the vapor from lavender oil boiled in hot water to get a quick calm–me–down feeling.

3. Consume L-lysine Foods  

L–Lysine is an amino acid that's important in constructing your brain’s chemical messengers. These chemical messengers are neurotransmitters. Those who take L – lysine foods reduce the symptoms of anxiety and depression and lower stress hormones.
Those L–lysine–containing foods are meat, fish, and beans or you even can take L–lysine supplements as well.
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natural remedies for anxiety attacks4. Chamomile Tea 

The consumption of 3 cups of chamomile tea on a daily basis will help treat anxiety, depression as well as stress.
Chamomile consists of two chemicals that can boost apigenin, luteolin, and relaxation. Those with an anxiety disorder who take chamomile supplements for 6 – 8 weeks will get a significant reduction in anxiety symptoms.

5. Hot Epsom Salt Bath 

A hot bath with Epsom salts will provide you soothing relief, calming sensation, and a mood-boosting reaction.
The magnesium sulfate found in Epsom Salt has calming properties and can lower blood pressure. Moreover, you may add some essential oils to your bath water such as lavender oil. Or try vanilla essential oil to get more natural anxiety relief.

6. Move Your Body

natural remedies for anxiety attacksNot only does yoga, and exercise help you feel better and more energetic… But it also fills your body with positive feeling endorphins.

Exercising stimulates the neural circuits which control cognitive function, boost relaxation and mood.

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7. Sitting Outside Under Sunlight in the Morning for 15 Minutes

This therapy ranks highest in the best natural remedies for anxiety attacks. 15 minutes in the sun can lower symptoms of anxiety, stress, and depression. You will not only relax in nature but also keep you energetic with some outdoor activities.
If you walk in the forest for 15 minutes, your stress levels will be less than those who walk the same distance but in an urban area. If you cannot leave the urban area, you may take a stroll in those quiet tree lines in the park or in the streets.

8. Lower Intake of Caffeine in Your Diet 

natural remedies for anxiety attacksCaffeine found in coffee may boost your energy AND enables you to stay awake to work well. Yet, its negative consequence is that it can make you jittery and nervous.
If you can't go cold turkey, you can try to cut down the intake amount of coffee. Or, opt for some other healthier beverages like green tea.
Foods that contain a high level of caffeine are chocolate and tea and. Also, medications such as Midol or Excedrin so stay away from them.

9. Check Your Diet & Lifestyle

As mentioned above, caffeine, alcohol as well as sugar may worsen your anxiety symptoms. So be sure to plan a healthy diet to get proper nutrition intake.

  • Deficiencies in vitamin B12, zinc, and magnesium are associated with symptoms of depression. Therefore, vegans or vegetarians should pay attention to their vitamin B12 intake.
  • An unpleasant stomach may have a close connection to an unhappy mind.  Therefore, you should not consume food that is difficult to digest such as processed meat, high saturated fat food as well as fried food.
  • Do not let yourself get hungry since it can cause your blood sugar to drop which can cause anxiety attacks.
  • Learn a basic relaxation technique for anxiety
  • Practice Yoga Nidra

Foods to Consider

  • Blueberries and peaches have nutrients that can soothe stress and provide a calming effect.
  • Whole grains can be another excellent option to get magnesium and tryptophan. (Tryptophan is an amino acid that has a calming effect and boosts your mood)
  • Oats are also superior to boost the production of serotonin. Moreover, the fiber content which aids in blocking blood sugar spikes.
  • Avocados, milk, meat, and eggs are overwhelmed with vitamin B which can prevent depression, anxiety as well as stress.

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Jelly Jeff is a nurse who works at National Geriatric Hospital. He has an interest in Human Nutrition and Fitness. He loves writing and sharing on many health websites.

Written by Jackie Parker


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  1. I just went through a panic attack of anxiety last night. I’m going through perimenopause and always get anxiety when the period comes. First, a week before I am depressed then I get full blown anxiety. I am now drinking Chamomile tea which is helping. I also read to eat shrimp because it contains GABA (Gamma-Aminobutyric Acid). This is a substance which is lacking in people with anxiety disorders. I ordered it from a Chinese restaurant. Life can be scary at times – I have to go on quite a few plane trips. I know, it is not the plane that is really scaring me, it is the anxiety that is building up from this perimenopause. May be I am eating the wrong foods or drinking too much caffeinated soda.

    • Yes, the fluctuation in estrogen and progesterone can cause depression or anxiety. It’s SO important that you adopt a diet of healthy foods, including fruits and vegetables, whole grains, and lean protein. But the advice to just ‘live a healthy lifestyle’ may not help you much. Check out this course to naturally minimize menopausal symptoms and experience true, symptom-free health. The Ayurvedic Woman

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