What natural remedies help anxiety?
Start with exercise and slow breathing. The NHS backs both, and they’re free. But what a GP usually suggests first isn’t a herb. In England, adults can refer themselves.
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What are the best natural remedies for anxiety?
Regular exercise and calm breathing. The NHS lists both as things you can try yourself, along with yoga, sleep and regular meals.
Exercise has a lot of proof behind it. A review of 1,039 trials found it had a medium effect on anxiety in adults, with or without a diagnosis, compared with usual care. Harder exercise was linked to bigger gains.
Most of the reviews it pooled were low quality. So take the size of the effect as a rough guide.
| Remedy | What backs it | Try this |
|---|---|---|
| Exercise | A medium effect across 1,039 trials. | Running, walking, swimming or yoga, regularly. |
| Calm breathing | NHS self-help advice. | Slow belly breaths for at least 5 minutes. |
| Self-help CBT (a talking therapy you do yourself) | An early step in NICE’s plan for anxiety. | A book, online tool or course, in your own time. |
| Facing fears slowly | NHS self-help advice. | Build up time in situations that worry you. |
| Herbal remedies | Small trials. The NHS doesn’t use them. | Ask a pharmacist first. |
| Acupressure | Less anxiety in trials, most in hospital or before surgery. | Don’t rely on it alone. |
Sources: NHS; Singh 2023; NICE CG113; NHS herbal medicines; Chen 2022
Pick one from the top three and start it today.
How do I calm anxiety right now?
Slow your breathing. The NHS breathing exercise takes a few minutes and works anywhere.
The NHS calm breathing exercise
- 1
Get comfy
Sit, stand or lie down. Loosen anything tight.
- 2
Breathe in
Through your nose, deep into your belly. Count 1 to 5.
- 3
Breathe out
Gently through your mouth. Count 1 to 5 again.
- 4
Keep going
Repeat for at least 5 minutes.
Source: NHS: breathing exercises
Can’t reach 5 at first? The NHS says you may not. You’ll get the most from it if you do it every day, not only when you feel bad.
Having a panic attack? It usually lasts 5 to 20 minutes. It can be frightening, but the NHS says it’s not dangerous and should not harm you.
Some people find mindfulness and meditation calm anxiety too. Our meditation guide has an easy way to start.
Self-help for anxiety: what to do each day
Facing a fear is like getting into a cold sea. Edge in a step at a time, and it feels less cold the longer you stay.
Will it ever feel OK? Every Mind Matters says avoiding things might make anxiety worse. Slowly facing a situation might help, and eventually it will feel OK.
Six things to try this week for anxiety
- Set a daily worry time, at the same time each day, to go through your concerns.
- Keep a diary of what you do and how you feel, to help you see why you’re anxious.
- Build up time slowly in situations that make you anxious, instead of avoiding them.
- Cut down on coffee, tea, cola and energy drinks. Lots of caffeine can disrupt sleep and make anxiety harder to control.
- Don’t use alcohol, cigarettes, gambling or drugs to relieve anxiety.
- Exercise regularly, eat regular meals and try to get enough sleep.
Sources: NHS: GAD; Every Mind Matters
Want a self-help book? Every Mind Matters points to Reading Well’s mental health books. They should be free from your local library.
Like to exercise outdoors? See what nature walks can do. If pressure is the bigger problem, see how to reduce stress.
Do herbal remedies for anxiety work?
Some show promise in small trials. But the NHS doesn’t use herbal medicines, and they aren’t tested the same way as standard medicines.
| Remedy | What trials found | The catch |
|---|---|---|
| Lavender oil capsules (Silexan) | 5 trials, 1,213 adults with anxiety: less anxiety than a dummy pill (placebo) after 10 weeks. | One author works for the maker. |
| Chamomile extract | 1 trial in people with generalised anxiety disorder (GAD), long-lasting worry that affects daily life: those it helped who kept taking it had fewer symptoms than those switched to a dummy pill. | It didn’t clearly cut relapse. Bigger trials are needed. |
| Acupressure (pressing points with your fingers) | 27 trials: less anxiety overall, with the biggest effect in hospital patients and people about to have surgery. | Results vary a lot between studies. |
Trying a herb? The NHS says check the pack for a THR (traditional herbal registration) mark and a product code from the MHRA, the UK medicines regulator. Don’t buy unlicensed herbal medicines online.
Skip herbal medicines if you’re pregnant or breastfeeding, or have kidney or liver problems. They’re not recommended for children.
On other medicines? Ask a pharmacist first. Herbs can clash with antidepressants, statins, the combined pill and warfarin, and some diabetes and blood pressure medicines.
Never stop or change a prescribed medicine without your prescriber.
More detail: lavender oil capsules, magnesium for anxiety and L-theanine.
Is there a cure for anxiety?
The NHS doesn’t promise a cure. It says treatment can help you manage your symptoms, but it may take time.
So what does the NHS try first? Talking therapy, usually CBT (cognitive behavioural therapy). A GP will usually suggest it before medicine.
CBT helps you deal with worries and unhelpful thoughts by working through problems in new ways.
You don’t need a GP to get it. If you live in England and are 18 or over (16 in some areas), you can refer yourself to free NHS talking therapies.
How NHS care for anxiety usually steps up
- 1
Self-help
Books or online courses, alone or with a trained guide.
- 2
Therapy or medicine
CBT or applied relaxation (learning to relax your body when anxiety starts) with a therapist, or an SSRI, a type of antidepressant.
- 3
Specialist team
A community mental health team, if you need more help.
Sources: NICE CG113; NHS: GAD
Keep up the self-help as well. The NHS says it may help ease symptoms if you have GAD.
Wondering if something physical plays a part? See blood tests for anxiety.
When to speak to a GP
Book an appointment if:
- You’re struggling to cope with anxiety, fear or panic, or the things you’re trying aren’t helping.
- You feel anxious most of the time and it affects your everyday life. That’s more likely to be generalised anxiety disorder (GAD).
- You’ve been diagnosed with GAD and treatment isn’t helping.
- You can’t tell if shortness of breath is from anxiety, or you’re worried about other symptoms.
- You’re pregnant or had a baby in the last 12 months. Your midwife, doctor or health visitor can also help.
Need help fast? Call 111 and choose the mental health option, or ask for an urgent GP appointment.
Call 999 or go to A&E if someone’s life is at risk, for example they’ve seriously hurt themselves or taken an overdose. Do the same if you don’t feel you can keep yourself or someone else safe. To talk to someone any time, call Samaritans on 116 123.