Living with anxiety is no joke. When I grew up, anxiety wasn’t something that people openly talked about, so I wasn’t aware that what I was experiencing was different than anyone else. I’m glad that our kids are growing up in a time with so much more openness, awareness, information, and options for how to live with something that can deeply negatively impact our quality of life.
I know anxiety can feel incredibly isolating, but anxiety disorders are extremely common, with the numbers going up each year, and not just for adults, but for children, too. This is why I’m going to share more openly about my own experiences and what I’ve found that has helped me and my oldest child, who also struggles with a lot of anxiety as well.
The good news is there are a lot of things we can do, from small lifestyle changes to supplements, that have been scientifically proven to help reduce anxiety, and even depression.
I’ll be honest and say that it’s a little nerve-wracking to share these types of posts, but I’ve been encouraged by how many readers have been helped by my other wellness posts. As always, though, I must include this disclaimer: I’m not a doctor. I’m a regular person sharing what I’ve tried and what works for me. I listen to my body and stop anything that doesn’t help or improve my quality of life and you should, too. You’re always responsible for your own health and you are your own best advocate. If needed, run any new supplements or efforts by your trusted medical team first. While I genuinely hope something I share encourages you or helps you, it’s impossible for me to know what will work for you.
Alright, let’s talk about the natural remedies and supplements that have the potential to reduce anxiety for a happier, calmer, better life.
Natural Remedies for Anxiety:
1. Add More Exercise:
I love this quote by Bill Phillips: “Exercise is the most potent and underrated antidepressant.”
I think this rings true for reducing anxiety, too, and it doesn’t require some crazy or intense workout. Just a simple walk can do wonders for a racing mind or a thought that is stuck like super glue on your mind. I added more walks to my daily routine awhile back and it’s become something I look forward to and actively miss when it doesn’t happen.
As a busy, working mom who also homeschools my oldest, I know how difficult it is to add anything else to my day. I had to get creative with combining tasks and picked up a walking pad and then standing desk that I use. When I feel my thoughts spinning, I hop on my treadmill and go for a walk. For me, it’s been very effective. Some days, I go for more than one walk, because that’s what it takes to get my head to clear.
Also, I feel very fortunate that I’m able to go to a local pilates studio a few days a week. But, you can use anything – home workouts, a gym membership, body weight workouts from free YouTube videos, yoga videos – whatever works for you. I know how hard it is to be motivated when your mind is spinning like a merry-go-round at the playground, but that is exactly the time to stop doom scrolling, turn off the TV, and get moving. I recently wrote a post on the best exercise for people suffering with chronic pain or inflammation, you can check that out here for more ideas.
*Affiliate links used in this post. If you choose to purchase something through my links, I may receive a commission at no cost to you. Cheers!
2. Try Taking Saffron:
This is my newest remedy, and I have my pre-teen on saffron, too. I learned about the mental health benefits of saffron from Dr. Amen, a brain disorder specialist who actually scans brains to see what is different about them based on what the person has gone through and is going through and then scans them to see how treatments are specifically impacting the brain. His research is incredible and he talks about the power of saffron on improving symptoms of anxiety, depression, and more. Here are some of the benefits he shares on saffron:
- Boosts serotonin, which is what calms worry and obsession
- Reduces food cravings from anxiety and mood swings
- Inhibits serotonin reuptake, which means it has a longer positive effect
For something with almost no side effects listed, this was enough for me to try it. I had no side effects, personally, using this supplement, and did feel less anxious and more in control of my thoughts. So, I added a gummy version to my kid’s routine and he has noticed positive benefits, too.
Here’s my saffron supplement | Here’s my kid’s gummy saffron supplement
3. Try Adding Magnesium:
I’ve talked about magnesium before and I’ll probably talk about magnesium again, because it is so critical to so many bodily functions and the majority of people are not getting enough magnesium in their diet. I think the statistic hovers around over half of people are deficient in magnesium and our bodies need it for over 600 chemical reactions in the body. Of course, we can only get stats from people who are tested, which means it’s likely higher if we factor in the rest of the population. This is problematic, because magnesium helps with:
- Energy creation
- Healthy skin, hair and nails
- Muscle recovery after workouts
- Nervous system regulation – which is why magnesium can be used to help fight anxiety, depression, etc.
- Type 2 Diabetes
- Lowering blood pressure
- Reducing inflammation
- Preventing migraines and/or headaches
- Insulin resistance
- PMS symptoms
- Digestion – aka gets things moving!
- Muscle cramps when you’re pregnant
- Insomnia/Sleep Regulation
Luckily, it’s easy to get this through diet changes and supplementation. However, we need less magnesium than we think, so beware of these people saying to take 1,000mg every day. I actually took that advice and started to have weird tremors and muscle twitches. I went to my rheumatologist thinking something was really going wrong with my autoimmune disorders, he broke down everything I was taking, and said my magnesium was WAY too high and it was causing that. So, I reduced it down to a much more reasonable 250mg or less a day and those side effects have stopped.
You can take magnesium as a supplement, as a powder, as a lotion, whatever you like. The lotion can be great when placed on the calves, bottom of the feet, and upper arms at night, because it can help with reducing aches, pains, and insomnia. Also, taking baths with magnesium flakes/epsom salt can help a great deal with relaxation, too. I’m linking the ones I have taken and liked.
- Magnesium supplement – I now take this lower dose and not the 500mg seen in the picture above
- Magnesium powder – This one has Ashwaghanda, L-theanine, Vitamin D3 and magnesium!
- Magnesium lotion
4. Try To Increase Vitamin D3/K2:
Something else I’ve been a lot more conscientious about is increasing my Vitamin D3, preferably naturally by being out in the sun. The days I can walk outside make this much easier, but that’s not always possible, so I supplement. More and more research has been coming out on all the ways that a deficiency in Vitamin D3 is related to so, so many health related issues.
I tell my kids we’re practically plants with skin on and I think it’s easy to forget that as we toil away in our homes and schools and cars all the time. So, getting that sun, either from being outside or taking a Vitamin D3/K2 supplement is going to help. These two work together powerfully to impact so many processes in the body, for example, Vitamin D3 helps the body absorb calcium from food and then Vitamin K2 jumps in to direct this calcium to the bones, preventing its accumulation in the arteries. In real terms: when I take plain Vitamin D3, I feel almost nothing, when I take them together, I notice a difference.
Now, some research says that these only help if you’re deficient in them. If you have anxiety and you’re not deficient, some studies say it’s not going to do anything for you, but there are other health benefits to taking both of them. You can always request a Vitamin D test to check your levels. Every woman around my age, going through perimenopause and menopause has had that test come back showing a deficiency, so it is very common. I’m linking the one I use, but just a note that her packaging has changed.
Here’s my preferred Vitamin D3/K2 supplement
5. Try Happy Supplements like GABA and L-Theanine:
I’ve been testing out other “happy” supplements, known to positively improve mental health, such as ones with GABA and L-Theanine. So far, we both like this one, but I know there are other options out there. I’m not an expert on these yet, but I will say that they are often included in supplement formulations designed to improve mood, calm the mind, and reduce anxiety. They work very well in synergy with very little possibilities for negative side effects. In fact, they’re even put in supplements for kids, because they’re generally considered that safe.
I found this supplement which combines them in a formulation that looked good to me and my pre-teen and I have both noticed a mood boost from it.
6. Use a Meditation App:
I know we’re all a little sick of hearing this one, but stick with me. I’ve been challenging myself to go to the Calm app instead of doom scrolling on social media and the difference I feel when I do that is amazing.
There are a lot of other options besides Calm, so look around, find one that works for you. But, don’t discount the impact of aa simple 5-minute calm video or focused meditation or listening to white noise videos on your mental health. You can do this in the car, or even do them with your kids, and sneak it into your lifestyle in way that doesn’t add additional stress to your day.
If your anxiety is highly due to stressful situations in your life, or to living with chronic pain or health issues that plague your thoughts, or even from a super stressful work environment, the power of calming and controlling the mind can have a massive impact on your mental health.
I wrote a whole post with 9 meditation apps that you can read here.
6. Find a Consuming Hobby:
I have three hobbies that I rotate through when I have free time (laughable, I know, but I do have a little more me time as kids get older), and all of them are great for distracting me from anxious thoughts. One is playing the piano. I’ve played since I was little and there’s something about it that completely consumes my thoughts. I don’t have the same result to just listening to music, although I know people who do.
Another thing I do is – not surprisingly – write. I have a lot of writing projects for fun and while I love the creative aspect of it, I also really appreciate how consuming it is for me. I go into another zone when I’m writing and it’s a great outlet for me.
Lastly, I love to read. I’ve started sharing more about the books I have read and recommend. I’m pretty careful what I read and watch, because I’ve learned what can trigger more anxiety. If you’re looking for some recommendations, you might like these:
- 9 engrossing books I read last month
- 20 page-turning books you’ll want to binge read
- 9 YA books that are so good
- 9 best Halloween picture books for kids
The idea is to find the hobbies or activities that help you block out anxious thoughts, even for just a few minutes. They don’t have to be expensive or time consuming. In fact, simple is better, so that you can work it into your day more easily.
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If you’re living with anxiety, I want you to know that you are not alone and there are things you can do to proactively support your nervous system in regulating and healing. Be open to trying new things, pay attention to how they make you feel, and find the combination of remedies that work for you, specifically.
And, of course, know there is absolutely no shame or stigma around therapy or exploring medications. Those things are there for a reason and can be highly effective tools for managing our mental health.
I hope you found some new ideas or reminders of old ones that worked for you. Sometimes I forget things I liked or supplements I forgot to reorder and something will remind me of them.
If something here resonated with you, please tell me in the comments below.
Be well,
E
