Natural remedies to help with stress and anxiety

Natural remedies to help with stress and anxiety

Stress and anxiety affect many of us on a daily basis. One of the best things we can do for our mental health is to reflect and take part in self-care. 

It's also important to remember that you aren't alone. There are plenty of resources and methods available to help you stop that downward spiral and prevent a bad day from becoming a bad week or a bad month. Be prepared by putting together a bad-day toolkit, so you have the tools ready to get you through the rough patch. Here are some things to keep on hand for those days:

Inspirational mantras

It can be easy to convince yourself you are a failure if you make a simple mistake. Positive self-talk can change those negative thought patterns that can be so destructive to mental health and well being. Write down some encouraging words that highlight your best qualities (“I am a good and kind friend,” and, “I am creative”) or remind you that the situation is only temporary (“I can grow from this mistake,” and, “This situation doesn’t define who I am”). Keep them handy so you can read them when needed; it may also help to speak the mantra aloud in front of a mirror if you need extra affirmation.

Lavender oil or mist

This calming essential oil is great for a relaxing bath that can release tension. It’s also good to put a little bit on your pillow to promote a good night’s rest, which can help improve mood as well as your overall physical health.

Workout clothes

If you’re feeling down, sweat it out. Running, biking, dancing and other types of moderately intense physical activity produce an endorphin rush that is a proven mood booster. Exercise also gives you the perfect chance to practice mindfulness techniques, such as clearing the mind, positive visualization or repeating your mantras to yourself.

A joy list

If something goes wrong in your life, does it tend to color everything else with that same darkness? If so, write down a list of the activities, people and things that bring you joy. Pull the list out to remind you of the many good things in your life–and then go out and get some joy, whether that’s a coffee date with a cherished friend or painting a landscape on the weekend.

Chamomile tea

A cup of tea is a nice way to take a few minutes out of your day to stop and unwind, and chamomile, in particular, has compounds that can elevate your emotional state.

Healthy snacks

If you’re feeling depressed, you may lack the desire to eat, or the thought of making a meal sounds exhausting. Starving yourself won’t help matters, so keep some healthy food on hand that will give you some sustenance and won’t require cooking and prepping. Whenever possible, stay away from processed foods such as nutrition bars or energy drinks and go for whole foods instead, such as nuts, fruits and lean protein. Learn how to eat better to feel better.

Mental health apps

There are so many mental health resources right at your fingertips thanks to smartphones. There are apps that offer everything from meditation to relaxation techniques to anxiety management tools.

Mood music

Is there a song that lifts you up or makes you want to get down and boogie? In either case, music can help you strike a more positive note. Create a playlist of all your favorite songs, so when you hit that bad day you can press play to lighten things up.

A good comedy

For a good laugh, keep a couple of your favorite shows cued up on the DVR or on your streaming service, or just find an old “Seinfeld” rerun. Laughter can reduce stress and make everything seem not as bad as you thought.

An important phone number (or two)

Whatever you are struggling with, you don’t have to do it on your own. Keep a trusted friend’s number on speed dial if you need a quick text or chat session. Perhaps it’s the number for your therapist, or a spiritual counselor. If you are prone to severe depression, you may also want to have the number for 988 Lifeline, a national suicide prevention hotline. You can call, text or chat with someone anytime by simply dialing 988 in your phone.

Find a doctor

At Providence, our behavioral health services are comprehensive, focusing on whole-person care, but tailored to you and your individual needs. 

Providence also offers support groups, including online groups, that target issues like depression, anxiety and grief. Your primary care provider can refer you to a support group that’s right for you. If you’re looking for a primary care provider, you can search for one who fits your needs in our provider directory.

Download the Providence app

It’s all in the app: easily stay connected with Providence and your health. With the Providence app, you can schedule appointments, have virtual visits from the comfort of your own home, get health recommendations personalized for you, access your health records and so much more. Learn more and download the app.

Related resources

5 tips to manage stress for better health

The link between stress and heart health 

Overstimulation and anxiety: Causes and solutions

This information is not intended as a substitute for professional medical care. Always follow your health care professional’s instructions.