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It's the horror: you are anxious, mad with worry and in a state of total panic.

You worry about everything and nothing: money, your job, your health or your relationship issues.

Your heart is beating 100 miles an hour. Your breathing is short and jerky. In your head, you imagine the worst possible scenarios.

All you would like is return to a normal, relaxed and peaceful state… So what to do?

Whether it's a real anxiety disorder or a minor anxiety attack, you might not feel like taking medication ... at least not right away.

You are right ! Because there are natural remedies, safe for your health, which can actually help you fight anxiety.

These remedies are varied. These could be exercises to calm your body and calm your mind, food supplements or simple herbal infusions with beneficial properties.

Some of these remedies work immediately on anxiety in the short term. Others decrease your anxiety state over the long term.

Without further ado, here are the 19 natural remedies to fight anxiety:

1. Chamomile

When you feel restless, drink a good cup of chamomile to relax. It is an excellent remedy from grandma.

According to this study, the chemical components of chamomile (Matricaria recutita) bind to the same receptors as designer drugs used to treat anxiety, such as Valium.

To enjoy the benefits of chamomile, you can also take it as a dietary supplement. These are standardized capsules containing 1.2% apigenin, the active ingredient in chamomile flowers.

The effectiveness of these capsules was proven in this study on patients who suffered from generalized anxiety disorders. The researchers observed a significant decrease in symptoms in patients after only 8 weeks of natural chamomile treatment.

To buy it now, we recommend this chamomile-based food supplement.

2. The theanine in green tea

It is said that Japanese Buddhist monks could meditate for hours on end, while remaining alert and relaxed.

One possible explanation would be the amino acid, called "theanine", present in the green tea that these monks used to drink throughout the day.

This is because theanine is known to regulate heart rate and blood pressure. Several studies in human subjects indicate that theanine also helps relieve anxiety.

According to this study, people with anxiety are calmer and more attentive after treatment with 200 mg of theanine.

You can get the equivalent of 200 mg of theanine by drinking green tea. But you will have to drink several cups, like the Japanese monks (depending on the intensity of the green tea, between 5 and 20 cups).

To get it now, we recommend this organic green tea.

To discover : 11 Benefits of Green Tea You Didn't Know About.

3. Hops

Yes, this is the hops found in beer. But it is not by drinking a beer that you will be able to enjoy the soothing benefits of hops (Humulus lupulus).

The chemical compound with calming effects in hops is a volatile oil. To benefit from it, you must follow a treatment based on hop extract or mother tincture of hops. But you can also follow an aromatherapy with hops flower pillows, which diffuse its aromatic compounds.

Because hops have a particularly bitter taste, few people choose to take it as an infusion unless it is mixed with chamomile or mint. Together with valerian, hops are often used as a natural sedative. It is a natural product against stress and anxiety.

Note: if you are already taking synthetic sedatives, do not take a natural treatment with sedative properties. Always consult your doctor before ingesting herbal extracts or dietary supplements.

To buy it now, we recommend this Flanders hop flower pillow and certified organic hop mother tincture drops.

4. Valerian

Some herbal supplements can reduce your anxiety state without letting you fall asleep, such as theanine. Other supplements have sedative properties, as is clearly the case with valerian (Valeriana officinalis).

Thanks to its high content of chemical components with sedative effects, valerian is frequently used as a sleeping pill, to fight against insomnia. Moreover, the German state has officially approved the use of this plant to treat sleep disorders.

Valerian does not have a very pleasant scent. Therefore, most people prefer capsules or mother tinctures over valerian infusions. It is often combined with other herbs with sedative properties, such as hops, chamomile and lemon balm.

Note: if you are taking valerian treatment, take it at night, before going to bed - but especially not before going to work!

To buy it now, we recommend this organic valerian mother tincture and organic valerian capsules.

5. Lemon balm

Lemon balm is one of the plants effective against stress and anxiety.

The name of lemon balm (Melissa officinalis) comes to us from the Greek word "bee". This medicinal plant has been used since the Middle Ages to reduce stress, relieve anxiety and fight against sleep disorders.

According to this study, people who take 600 mg of lemon balm extract are calmer and more alert.

Lemon balm is found as an infusion, in capsules or as a mother tincture. It is often mixed with hops, chamomile and valerian.

Note: although this herb is considered a safe natural treatment, other studies indicate that taking too much lemon balm may have the opposite effect and to provoke anxiety. Therefore, take care of carefully follow the dosages indicated and always start your treatment with the lowest recommended dose.

To buy it now, we recommend this lemon balm mother tincture.

6. Sport

To fight anxiety naturally, exercise is a safe activity that is extremely beneficial for your brain health. Against depression and anxiety, sport is a formidable antidote with immediate and lasting effects in the long term.

Doctors are unanimous on the benefits of sport on anxiety. Playing sports regularly increases self-confidence and the feeling of well-being.

One of the biggest sources of anxiety is our fear of having illness or poor health. However, all these fears are dissipated when you are in good shape thanks to sport.

To discover : Plank Exercise: The 7 Incredible Benefits For Your Body.

7. The remedy in 21 min

21 small minutes. According to studies, that's all the time it takes, within 1/2 min, for sport to reduce our anxiety.

When you feel anxious, just try going for a run. Indeed, according to several doctors, 20 short minutes of sport calms and soothes anxiety.

More specifically, doctors advise doing between 20 and 30 minutes of sports activities that increase the heart rate. You are spoiled for choice: treadmill, elliptical trainer, step, etc. Choose what you want.

If you no longer play sports, maybe it would be a good opportunity to resume an activity that you practiced in your youth? For example, did you rowing when you were young? So go do 20 minutes of rowing.

And if you haven't played sports for a really long time, doctors advise you to start with a brisk walk.

8. Passion flower

Passion flower (Passiflora incarnata), also known as 'passion flower', is an herb that you can use for its sedative properties.

It is also a medicinal plant that the German state has officially recognized as a natural treatment to treat people who suffer from anxiety and nervous agitation.

According to several studies, passion flower is as effective as synthetic drugs in reducing the effects of anxiety. It is also used to fight against insomnia. A real natural calming agent!

Note: like all sedatives, passion flower causes a marked state of drowsiness. As already explained, do not take passion flower treatment if you are already taking synthetic sedatives. The same goes for other natural sedative herbal treatments - be it passion flower, valerian, hops, kava, lemon balm, etc.

Be careful when mixing natural plants with sedative effects. Finally, never take a passion flower treatment for more than 30 days.

To buy it now, we recommend this mother tincture of passionflower.

9. Lavender

This plant is best known for its intoxicating scent. But did you know that one of the varieties of lavender, the Lavandula hybrida, is also recognized for its “emotional anti-inflammatory” properties?

Indeed, according to this study on anxiety, people in the waiting room at the dentist are less anxious when a scent of lavender emerges in the room. In another study, students who sniff lavender before taking an exam experience less anxiety than students who don't.

Finally, according to this study carried out in Germany, a special drug based on lavender reduces the symptoms of generalized anxiety disorder. This natural medicine is as effective as the synthetic medicines prescribed in the treatment of this psychiatric condition.

Therefore, Lavender can compete with drugs such as Lorazepam (marketed as Ativan which is in the same class of drugs as Valium).

To discover : The Health Benefits of Lavender in 6 Essential Recipes!

10. Hold your breath!

And now breathe out ... No, this is not advice to turn your face purple :-). Yoga breathing exercises are particularly effective in reducing stress and anxiety levels.

In his bestseller Spontaneous Happiness, Dr. Andrew Weil developed a yoga-based breathing technique called the 4-7-8 method, which we told you about here.

This technique works because it is impossible to breathe deeply and be in a state of anxiety at the same time.

To do this exercise, breathe out all the air from your lungs through your mouth. Then close your mouth and slowly breathe in through your nostrils, counting to 4. Then, hold your breath, counting to 7. Now slowly breathe out through your mouth, counting to 8. Repeat exercise at least 2 times a day.

To discover : How To Fall Asleep In Less Than 1 Minute With A Simple Breathing Exercise.

11. Eat something right away!

Most people get anxious and irritable when they are hungry. However, a state of anxiety can mean a drop in your blood sugar level.

If so, the best thing to do is recharge your batteries with an energizing snack. For example, try snacking on a handful of nuts or a piece of chocolate, accompanied by a full glass of water or a good cup of tea.

According to doctors, a healthy diet is essential to be able to fight anxiety in the long term. They advise prioritizing vegetables, carefully selecting the meat and fish you eat, and adding more green leafy vegetables to your diet (like kale, for example).

The idea is to increase your intake of folic acid (vitamin B9) and essential nutrients that help reduce anxiety.

12. Don't skip breakfast

Any doctor will tell you to avoid starving yourself at all costs.

However, many people who suffer from anxiety do not take the time to eat breakfast.

This is why everyone is advised to eat eggs in the morning, as they are high in satiating protein and are THE best natural source of choline.

We know that too low a choline intake is associated with higher levels of anxiety.

To discover : 7 Reasons Why You Should Eat Breakfast Eggs.

13. Eat foods rich in omega-3s

Did you know that fatty fish are highly beneficial for your heart health? In addition, it is believed that they can help with depression. Among the benefits of fish rich in omega-3 fatty acids, we also note its ability to fight against anxiety.

In this study, researchers added 2.5 mg of omega-3 fatty acids to the diet of groups of students over a 12-week period. They found that students with high omega-3 intake felt less anxiety before taking an exam than students without omega-3 intake.

For experts, it is important that our omega-3 intake comes from our diet. The best natural sources of fatty acids are fatty fish that live in cold water, such as salmon.

To give you an idea, 100 g of wild salmon contains 2.3 g of omega-3 fatty acids. Other wise choices of fish rich in omega-3s are anchovies, sardines and mussels.

To buy it now, we recommend these omega-3 fatty acids from marine sources.

14. Say no to "disaster thought"

When you are in the grip of anxiety, you tend to fall into a “disaster thinking” mentality. In our minds, we imagine the worst scenarios, the most horrible things, unbearable things.

Above all, we are horrified by the thought that these things could turn into reality and ruin our lives forever.

If you are having such thoughts, take a deep breath and go for a walk. Now think about the likelihood of the problem you are concerned about.

What are the chances that he can really be there a disaster? That you lose Actually your job? Let your sister talk to you really Never again ? That you don't have Actually no more money at all?

Catastrophic thoughts arise when you feel anxious. But in fact, it is very unlikely that they will turn into reality. Remember that the events that really change the trajectory of our life are very rare.

To discover : 13 Things Mentally Strong People Never Do.

15. Warm up your body

Do you know why we feel this soothing sensation after a sauna or hammam session? Several studies indicate that warming the body relaxes muscles and reduces anxiety.

According to this study, the sensation of heat can alter neural circuits associated with mood, including the circuits that produce the neurotransmitter serotonin.

This may explain why activities that warm the body, like exercising or having a roaring log fire, improve our mood and reduce our anxiety.

Here is the conclusion of the researchers of another study on the subject: "whether it is a sunbath in the Caribbean, a short sauna or hammam session after work or even a hot bath. at the end of the day, we tend to associate heat with a feeling of relaxation and well-being. ".

To discover : 12 Tips for Staying Warm During Winter.

16. Take a "forest bath"

the shirin-yoku is a cultural notion unique to Japan, which literally means "forest bath". In our culture, this is what we would call a walk in the forest.

These Japanese researchers measured the changes in our body after 20 minutes of walking in a picturesque forest, with its woody scents and the gentle cooing of the streams that meander through it.

The results of their study indicate that forest walks decrease the levels of hormones associated with stress. Moreover, this effect is significantly more pronounced in people who walk in the forest than in people who walk in urban areas.

To discover : 7 Traditions That Do Not Exist In France But That You Should Adopt!

17. Learn "mindfulness" meditation

Originating from Buddhism, this form of meditation is frequently used in therapy. Thanks to its effectiveness, more and more doctors are using mindfulness meditation to treat patients with anxiety disorders.

One of them, Dr. Edenfield, is a clinical psychologist specializing in the psychological disorders of veterans. According to her, "mindfulness meditation allows us to perceive each moment as it is. Actually, and not as we imagine it should to be or that one fears that he is ”.

How to do ? To start, Dr. Edenfield suggests, “Consciously focus on the present moment, appealing to your sense of curiosity. Make an effort toobserve the present moment, but without judge the present moment. "

To discover : Meditation: The 7 Scientifically Proven Benefits for Your Brain.

18. Breathe and question yourself

Here is another technique for developing your mindfulness. When doing your breathing exercises, try to ask yourself simple questions to answer.

Dr. Edenfield suggests, “Start by making yourself comfortable. Close your eyes and fully concentrate on your breathing. Now, in your mind, ask yourself simple questions, while staying focused on each exhale and inhale. "

What type of question? For example: what is the air temperature when you breathe in through your nose? How do you feel when the air leaves your lungs? And when the air fills your lungs, how do you feel?

19. Congratulate yourself on realizing your anxiety

Do you have anxious thoughts? So well done! You can congratulate yourself! Why ? Because it means that you are aware of your emotional state. But, according to Dr. Edenfield, being aware of our emotional state is the first step in reducing anxiety.

She specifies: “Don't forget to congratulate yourself for realizing that you are anxious at a time T and that you have noticed the associated physiological changes.

This awareness is really an essential thing that one must learn to recognize, in order to progress towards the next stages of healing such as positive internal dialogue, cognitive restructuring or techniques of mindfulness and relaxation. "

And there you have it, now you know the natural remedies to fight anxiety :-)

And you ? Are you sometimes anxious? If so, did you know these techniques to fight against anxiety? Have you ever tried them? Let us know what you think in the comments. We can't wait to hear from you! :-)

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Also to discover:

13 things to remember if you love someone who suffers from anxiety.

12 Toxic Thoughts To Avoid For A Better Life.