7 Natural Ways to Control Anxiety Without Medication
Natural ways to control anxiety. If you’ve ever had a racing heart, tight chest, or a sudden wave of dread wash over you for no clear reason—you’re not alone. I’ve been there. Anxiety isn’t just “in your head”—it shows up in your body, digestion, sleep, and focus. And when you also live with something like IBS, that connection gets even stronger. There was a time when I thought I needed to “push through” it all.
But the moment I began exploring natural ways to control anxiety, everything shifted. I felt more in control—not just of my thoughts but of how I responded to stress, food, and life. This post is your gentle guide into the remedies and supplements that have helped me and many others feel more at peace—without harsh meds or side effects.
Natural ways to control anxiety
1. L-Theanine – The Calm in Your Cup of Tea (natural ways to control anxiety)
Ever wondered why green tea feels calming despite having caffeine? That’s L-theanine. It’s an amino acid found in green and black tea that promotes alpha brain waves (the ones associated with calm focus).
Why it helps: Increases GABA and serotonin levels
How to take: 200mg supplement or 2–3 cups of quality green tea
IBS Note: Go for decaf or low-caffeine tea if caffeine triggers flares
2. Magnesium – The Chill Mineral(natural ways to control anxiety)
When I first started using magnesium glycinate, I was amazed at how much deeper I slept and how quickly my cramps reduced (yes, both PMS and IBS cramps!). It’s often low in people with anxiety.
Why it helps: Supports nervous system, reduces cortisol, relaxes muscles
Best forms: Magnesium glycinate or citrate
Natural food sources: Pumpkin seeds, almonds, spinach
3. Ashwagandha – The Ayurvedic Stress Shield(natural ways to control anxiety)
This ancient adaptogen is a go-to in Ayurveda for stress, adrenal fatigue, and hormone balance. It helped me feel grounded, especially during emotional chaos.
Why it helps: Lowers cortisol, improves mood and resilience
How to take: 300–600 mg/day extract or mix 1 tsp powder in warm plant milk
Tip: Try Ashwagandha with turmeric or cardamom to aid digestion
4. GABA – The Natural ‘Brake Pedal’ in Your Brain(natural ways to control anxiety)
GABA (Gamma-aminobutyric acid) is a neurotransmitter that basically tells your brain to “slow down.” Many people with chronic anxiety have low GABA levels.
Why it helps: Promotes calm, reduces mental overactivity
Best form: PharmaGABA (natural form from fermented rice)
Combine with: Magnesium or L-theanine for deeper effect
5. Valerian Root – Nature’s Tranquilizer(natural ways to control anxiety)
This herb is what I reach for on sleepless nights or high-anxiety days. It’s often used for insomnia and nervous tension.
Why it helps: Increases GABA, sedative effect without next-day drowsiness
How to take: Capsule (400–600mg) or herbal tea (avoid alcohol tinctures if sensitive)
Note: Avoid long-term daily use or mix with sedatives
6. Kava Kava – The Herbal Social Soother
This Polynesian root has been traditionally used in social rituals for relaxation and connection. It’s fast-acting and best for occasional anxiety.
Why it helps: Eases nervousness, helps with social anxiety
How to take: Capsule or tea (standardized extract, 70–250mg kavalactones)
Warning: Only use reputable brands—poor quality kava can impact liver health
7. Gentle Movement – Yoga & Tai Chi
This is something I underestimated for years. But movement that soothes your nervous system is medicine. Yoga, tai chi, and breathwork have been shown to regulate the vagus nerve—your body’s calming switch.
Why it helps: Increases GABA, lowers cortisol, supports digestion
My routine: 15 mins of morning yoga + 5 mins breathwork before bed
Bonus: Helps with bloating and gut sensitivity too
Anxiety & Gut Health – The Missing Link
Here’s something people don’t talk about enough: Anxiety often starts in the gut. Your gut produces about 90% of your serotonin and communicates constantly with your brain through the gut-brain axis. That’s why supporting your digestion with calming herbs and gut-friendly food also reduces anxiety over time.
Ayurvedic Context: Healing Beyond the Mind
In Ayurveda, anxiety is often a Vata imbalance—too much air and movement in the body and mind. Remedies like Ashwagandha, warm meals, grounding routines, and oil massage (abhyanga) help pacify Vata and restore calm.
Simple daily rituals like sipping warm ginger tea, applying warm sesame oil to your feet at night, or even spending time in sunlight can regulate nervous energy.
How I Use These Remedies (Real Life Routine)
Morning: Warm lemon water + ashwagandha + 10 min sunlight
Afternoon: Green tea with L-theanine or a short tai chi flow
Evening: Magnesium + valerian + candlelight yoga + breathwork
Weekly: Kava kava or GABA on days I feel overwhelmed
Remember, always consult your doctor before starting supplements—especially if you’re on medication or have a condition like IBS.
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