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  • Bruce Salinger

How to Reduce Anxiety Naturally at Work or Home

Updated: Jan 11

Anxiety is a very real and very prevalent condition. It’s one of the most common mental health issues in the United States and impacts more than 18% of adults. While there are prescription medications available, some people may find that treating their anxiety symptoms naturally is preferable to taking a medication that may come with unwanted side effects.


It’s important to note that if your anxiety is very severe and interferes with your ability to live normally, it may be time to seek professional care from a healthcare provider. But if you’d like to try natural remedies first, here are a few ways to naturally reduce anxiety at work or home.


1. Say No to Caffeine


Many adults rely on caffeine to help them get energized in the mornings. But caffeine is a stimulant that can cause you to get even more jittery and anxious than you already are. Instead of relying on caffeine to help you stay functional throughout the day, try reducing your intake or trying an energizing, caffeine-free supplement such as Rhodiola Rosea or vitamin B12.


2. Get Outside More Often


Have you ever noticed how you tend to feel much calmer after spending time in the sun? That’s because exposure to the sun stimulates vitamin D production in our bodies. Vitamin D is a vitamin that can enhance feelings of calm and well-being. Plus, the sounds of nature have a soothing effect on our minds and bodies.


Anytime you’re feeling overwhelmed or anxious, head outside for a stress-free walk. Spending just 20 minutes outdoors can make a huge impact on your mental health.


3. Exercise Daily


Exercising is a great way to boost your body’s production of feel-good hormones like serotonin. It’s also an effective way to burn off any extra energy you may be feeling as a result of your nerves. Anytime you’re feeling restless due to work deadlines, personal relationships or any other cause, make sure you put aside time for a healthy sweat session.


4. Meditate or Try Other Relaxation Exercises


Meditation is very effective for managing anxiety and stress. Yoga is a form of meditation that involves moving your body in challenging but healthy ways. If you’re not a fan of meditation or don’t think you can do it properly, there are other relaxation exercises you can try. Simply lying down and relaxing the various muscles in your body is a great way to get rid of built-up tension and invoke feelings of calmness.


5. Stay Away From Social Media for a While


For many people, spending too much time on social media is a huge trigger for anxiety and depression. If you find yourself feeling nervous or down when scrolling through your social media feeds, stop. Take a break from social media and only visit it occasionally to get updates on what’s going on in your loved ones’ lives.


6. Build Quality Relationships


One of the easiest ways to calm anxiety is to spend time with people you care about. Try to connect with someone close to you every day. You can talk through your anxiety and what’s causing it or focus your conversation on more light-hearted topics. Either way, you’ll most likely feel much calmer and happier by the time you’re finished.


7. Get a Pet


Taking care of a pet may seem like a surefire way to spike your anxiety at first glance. But science shows that pets can offer love and companionship that may naturally help you feel less anxious. Spending time with pets is a great way to alleviate the effect of stress in your life, as well.


These are just a few of my favorite ways to minimize anxiety in my own life. I’m confident they’ll work for you, too, so feel free to give them a try!


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