11 Natural Ways to Help Anxiety

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Natural anxiety remedies that work—without harming your brain. Learn 11 science-backed strategies for lasting calm and mental clarity.

If you’re experiencing anxiety, you may be inclined to reach for prescription anti-anxiety pills to make those jittery feelings stop. Although these medications may work in the short-term, they don’t get to the root cause of your anxiety. And in some cases, they can lead to long-term problems.

In general, it’s best not to start taking something you may not be able to stop. After the pandemic, anxiety disorders more than doubled in children and teenagers.

Statistics show that prescriptions for anti-anxiety medications such as benzodiazepines—including alprazolam (Xanax) and clonazepam (Klonopin)—dramatically increased. The problem is that they are addictive, and once you start them, they are often very hard to stop.

That’s not the only bad news. Brain-imaging studies at Amen Clinics show that some anti-anxiety pills harm the brain. Why take a temporary solution that will create lasting problems?

Related: What You Don’t Know About Anxiety Medication

The good news is that there are natural remedies for anxiety that provide long-term benefits, and they don’t damage the brain. In this blog, you’ll learn more about the brain’s role in anxiety, as well as 11 natural anxiety treatments.

After the pandemic, prescriptions for antianxiety medications, such as benzodiazepines, dramatically increased. The problem is that they are addictive, and once you start them they are often very hard to stop.

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UNDERSTANDING THE BRAIN’S ROLE IN ANXIETY

Anxiety is not merely a fleeting feeling of nervousness. It’s a complex emotional state deeply rooted in the brain’s intricate networks. To effectively manage anxiety, it’s essential to comprehend how our brain contributes to these sensations.

Based on the brain SPECT imaging work at Amen Clinics, it’s clear that abnormal blood flow and activity levels in certain brain regions are associated with anxiety disorders. Here’s a brief overview of the main brain areas involved in anxiety and panic disorders.

THE BASAL GANGLIA: YOUR BRAIN’S ANXIETY ALARM SYSTEM

The basal ganglia are large, deep brain structures that sit near the limbic system and play a crucial role in coordinating thoughts, emotions, and physical actions. They help regulate movement, especially when it comes to initiating and transitioning between actions smoothly.

Studies show that the basal ganglia are key players in habit formation. At Amen Clinics, brain imaging has revealed that these structures also help regulate the brain’s overall anxiety level.

When the basal ganglia are overactive, it’s commonly linked to symptoms such as chronic worry, muscle tension, hyperawareness, and fearfulness. In fact, one of the most statistically significant findings from the neuroimaging work is that individuals with heightened activity in the basal ganglia are more likely to engage in nail biting—a common, habit-driven response to anxiety.

COMMON BASAL GANGLIA PROBLEMS

PROBLEMS EXAMPLES
Anxiety, Nervousness Constant worry, racing thoughts
Physical sensations of anxiety Butterflies in the stomach, rapid heartbeat
Tendency to predict the worst Catastrophic thinking, assuming bad outcomes
Conflict avoidance Not speaking up to avoid disagreement
Risk aversion Avoiding new experiences or change
Muscle tension, soreness Tight shoulders, clenched jaw
Tremors Shaky hands, unsteady movements
Sensitivity to rejection Feeling crushed by criticism or disapproval
Social anxiety Fear of being judged in social situations

THE LIMBIC SYSTEM: THE EMOTIONAL EPICENTER

At the core of our emotional responses lies the limbic system, a collection of structures including the amygdala, hippocampus, hypothalamus, and thalamus. This system is pivotal in processing emotions, forming memories, and orchestrating stress reactions.

  • Amygdala: Often dubbed the brain’s “fear center,” the amygdala detects threats and initiates our fight-or-flight response. In individuals with anxiety, the amygdala can become hyperactive, perceiving danger where there is none, leading to heightened states of alertness and worry.
  • Hippocampus: Responsible for forming new memories and connecting them to emotions, the hippocampus can be affected by chronic stress, potentially leading to memory impairments and reinforcing anxious behaviors.

NEUROTRANSMITTERS: THE BRAIN’S CHEMICAL MESSENGERS

Neurotransmitters are chemicals that transmit signals across nerve endings. Imbalances in certain neurotransmitters are linked to anxiety disorders:

  • Serotonin: Often referred to as the “feel-good” neurotransmitter, serotonin regulates mood, sleep, and appetite. Low levels of serotonin are associated with increased anxiety and depression.
  • GABA (Gamma-Aminobutyric Acid): This inhibitory neurotransmitter calms neuronal activity. Insufficient GABA activity can lead to heightened anxiety, as the brain lacks adequate mechanisms to quell excessive neural firing.

Related: Try These 9 Natural Serotonin Boosters for Happier Moods and Less Worry

CHRONIC STRESS AND BRAIN PLASTICITY

Prolonged stress can alter the brain’s structure and function—a concept known as neuroplasticity. Chronic anxiety may lead to:

  • Neuronal Remodeling: Persistent stress can cause neurons, particularly in the hippocampus and prefrontal cortex, to shrink or lose connections, impairing cognitive functions like decision-making and emotional regulation.
  • HPA Axis Dysregulation: The hypothalamic-pituitary-adrenal (HPA) axis controls our stress response. Chronic anxiety can disrupt this system, leading to an overproduction of cortisol, the primary stress hormone, which can have widespread effects on the body and brain.

By delving into the brain’s role in anxiety, we can adopt natural strategies that not only alleviate symptoms but also promote enduring mental well-being.

In this video, Amen Clinics integrative nutritionist Cindy Santa Ana reveals foods that can soothe anxiousness while promoting healthy moods.

Click below to tune in:

SHORT-TERM ANXIETY SOLUTIONS THAT CAUSE LONG-TERM PROBLEMS

Anxiety disorders are very painful, but too often people reach for marijuana, alcohol, or prescribed benzodiazepines. These can be of short-term benefit but cause long-term problems with addiction and memory issues.

If the above interventions are ineffective or only partly effective, you may want to consider other anxiety treatment options. Seek help from a mental health professional for a targeted treatment plan.

Anxiety disorders, panic attacks, and other mental health conditions can’t wait. At Amen Clinics, we provide personalized, science-backed treatment plans designed to target the root causes of your symptoms. Our 360-approach includes brain SPECT imaging, clinical evaluations, innovative therapeutic techniques, medications (when necessary), and holistic lifestyle recommendations to promote the health of your brain, body, and mind. Speak to a specialist today at 888-288-9834 or visit our contact page here.

Amen Clinics

Founded in 1989 by double-board certified psychiatrist and neuroscientist Daniel G. Amen, MD, Amen Clinics Inc. (ACI) is known as the best brain and mental health company in the world. Our clinical staff includes over 50 healthcare specialists, including adult and child psychiatrists, integrative (functional) medicine physicians, naturopaths, addiction specialists, forensic psychiatrists, geriatric psychiatrists, nutritionists, licensed therapists, and more. Our clinicians have all been hand-selected and personally trained by Dr. Amen, whose mission is to end mental illness by creating a revolution in brain health. Over the last 35-plus years, ACI has built the world’s largest database of functional brain scans—over 250,000 SPECT scans on patients from 155 countries—related to how people think, feel, and behave.

Seger, Carol A, and Brian J Spiering. “A critical review of habit learning and the Basal Ganglia.” Frontiers in Systems Neuroscience vol. 5 66. 30 Aug. 2011, doi:10.3389/fnsys.2011.00066

Stathis, P et al. “Connections of the basal ganglia with the limbic system: implications for neuromodulation therapies of anxiety and affective disorders.” Acta Neurochirurgica. Supplement vol. 97,Pt 2 (2007): 575-86. doi:10.1007/978-3-211-33081-4_67

Cisneros T. Fills for Mental Health Prescription Drugs Rose During COVID and Remain High. GoodRx, February 21, 2023. https://www.goodrx.com/healthcare-access/research/fills-for-anxiety-and-depression-prescription-drugs-rose-during-covid-pandemic

Fortuna, Lisa R et al. “The Impact of COVID-19 on Anxiety Disorders in Youth: Coping with Stress, Worry, and Recovering from a Pandemic.” Child and Adolescent Psychiatric Clinics of North America vol. 32,3 (2023): 531-542. doi:10.1016/j.chc.2023.02.002

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