Symptoms of anxiety are sweaty palms, chest pains, hot flashes, exhaustion, trouble sleeping, and severe stress. We all have felt it some point in our lives. Anxieties can lead to depressions which makes it harder to treat properly. But there are many natural ways to be relieve from anxiety.

Below is an excerpt of an article that shares natural remedies to treat anxiety:

Take a few deep breaths

Deep breathing is one of the simplest, most effective ways to calm yourself down in the midst of an anxiety-induced freak out. It stimulates the parasympathetic nervous system, which calms the fight or flight response and helps neutralize stress and anxiety.

Albertson suggests trying a simple 4-7-8 breathing technique: Exhale completely, inhale through your nose for a count of 4 seconds, hold it in for a count of 7 seconds, and exhale through your mouth for 8 seconds. Repeat about five times, or as needed.

Nosh on some chocolate

Varied, whole foods based diet with plenty of plant foods helps support the right balance of brain chemicals for a calm state of mind. But if you have to pay attention to one nutrient in particular, it should probably be magnesium, a mineral responsible for over 300 biochemical reactions in the body and that about 68% of us need more of.

Making sure you’re eating enough magnesium when you’re feeling frazzled is so important for two reasons, says Albertson: low magnesium levels can make anxiety feel worse, and anxiety and stress can further deplete levels of magnesium.

Foods that are high in this essential mineral: dark leafy greens, pumpkin seeds, almonds, dark chocolate, avocado, and black beans. Meaning, yes, you now have an excuse to indulge in those dark chocolate-covered almonds from time to time

Get warm and cozy

Here’s something you’ve definitely experienced: feeling more tense and anxious when you’re cold and more relaxed when you’re warm (yet another reason to sip on the herbal teas mentioned above). Which makes sense, considering how most of us physically tense up our bodies in response to cold temperatures?

Research backs this idea up, too, with one small, preliminary Japanese study finding that people felt less anxious after spending time in a sauna. Other research suggests that warming sensations may have an impact on serotonin, a mood-regulating neurotransmitter.

Tune into your emotions

You can never truly rid yourself of anxiety until you first acknowledge what you’re feeling. To do that, try this simple “soften, soothe, and allow” exercise. Here, Albertson explains:

“First, stop what you’re doing when you notice you’re feeling anxious. Then name the emotion connected with the anxiety (maybe it’s anger, or maybe it’s sadness). Next, locate where on your body you are feeling the anxiety, such as tightness in your chest or butterflies in your stomach. Then, try to soften and soothe that area with some type of physical touch. Finally, allow the feelings and sensations to come and go.”

Sometimes just sitting with these feelings can help quell the anxiety that accompanies them.

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