Anxiety is a widespread problem. All of us have experienced this at some time in our lives, during examinations, job interviews, marriage proposals or even during sex. As a brain specialist in India, I often encourage patients to explore holistic and natural approaches before relying on medicines. In this blog, we’ll go through the natural remedies for anxiety, focusing on diet, nutrition, yoga and supplements.

Understand What is Anxiety with Dr Chandri Chugh?

Let’s start with the ABCs. Anxiety is a feeling of restlessness and discomfort due to the fear of what may happen. It is primarily due to a fear of losing control, compounded by constant chatter of the mind that something terrible will happen and we won’t be able to deal with it. An anxious person may experience fast heart rate, pounding heartbeat, sweating, indigestion, frequent urination, diarrhoea, insomnia, anger, frustration, fidgeting, tremors and even depression at later stages.

All of us have experienced anxiety at some time in our lives. Sometimes, anxiety is good to prepare us for the future. Still, it can be debilitating if our personality starts getting affected by it. Suppose you start having the symptoms mentioned above and feel anxious more often than not. In that case, I suggest you try some of the remedies mentioned below. Always remember, it is wise to talk to a specialist and tackle the problem head-on rather than wait.

Food and Diet for Natural Remedies for Anxiety

Anxiety, a common and overwhelming condition, affects our mental and physical well-being. While professional guidance is essential, there are Natural Remedies for Anxiety that can complement your anxiety management. One vital aspect of this holistic approach is your diet. The food you consume can profoundly influence your mood, stress, and anxiety. In this segment, we’ll explore the power of a balanced diet, rich in specific nutrients, and the avoidance of certain elements to alleviate anxiety. From emphasising unprocessed, natural foods to including anxiety-relieving components such as Omega-3 fatty acids and probiotics, your diet can be a valuable tool in your quest for a calmer and more relaxed state of mind. Join us as we delve into the food world and discover the natural remedies to help you combat anxiety effectively.

Balanced Diet

This is a given, but let’s stress it again. Make sure your diet is as natural as possible. Green vegetables, fruit, lean protein, legumes. Less grains, carbohydrate. Processed food needs to be avoided at all costs. Limit the sugar intake to treat anxiety. This means that we have eliminated excess sugar from our diets. Avoid juices, cola, soda, cocktails, junk food.

Omega-3 Fatty Acids

These are wonderful supplements that are very helpful for patients with anxiety. These are also very good for your brain and heart health. Fish such as salmon are rich in these omega-3 three fatty acids. In India, other varieties of fish, such as Indian Mackerel, Sardines, Salmon, Hilsa, and Rohu, are also rich in Omega three.


Emerging research suggests a connection between gut health and anxiety. Probiotic-rich foods are increasingly being recognised as essential not only for gut health but for brain health as well. In India, the fermented foods used are curd, kanji (purple fermented spicy drink), dhokla, idlis, dosa, and fermented rice batter.

Limit Alcohol and Caffeine

Excessive alcohol and caffeine consumption can increase anxiety symptoms. Be mindful of your intake and consider alternatives like herbal teas or decaffeinated options. Chamomile teas are effective in dealing with anxiety.

Supplements of Remedies for Anxiety

Supplements can restore tranquillity and balance in the quest for Natural Remedies for Anxiety. Two essential supplements that promise Remedies for Anxiety are magnesium and vitamins B6 and B12. Magnesium, an essential mineral, extends its therapeutic influence to anxiety and blood pressure regulation, muscle twitching, and insomnia control. It assumes the role of a calmative for the nervous system. You can harness the benefits of magnesium from dietary sources such as nuts, seeds, and vegetables or consider magnesium supplements under the guidance of a specialist.

On the other hand, vitamins B6 and B12 emerge as pivotal contributors to brain health and mood regulation. These vitamins facilitate the production of brain-calming chemicals, integral to proper brain function and anxiety management. Whole grains, lean meats, and leafy greens are rich sources of these mood-regulating vitamins. In this section, we delve into these supplements, uncovering their potential to alleviate anxiety and restore peace of mind.


Magnesium is an essential mineral that helps control anxiety, blood pressure, muscle twitching, and insomnia. It plays a role in calming the nervous system. You can find magnesium in foods like nuts, seeds, and veggies or consider magnesium supplements under the guidance of a specialist.

Vitamins B6 and B12

Vitamins B6 and B12 are essential for brain health and mood regulation. These vitamins help produce brain-calming chemicals essential for proper brain functioning and control of anxiety. These vitamins are in whole grains, lean meats, and leafy greens.

Yoga and Pranayama for Remedies for Anxiety

Yoga is a 5000-year-old practice or even older. It has been well established that yoga offers many spiritual and mental benefits besides physical benefits. Incorporating 30 minutes of yoga daily can do wonders for your body and keep you smiling peacefully.

Deep Breathing and Pranayama

These can be done in various ways and have been referred to as cardiac coherence breathing or boxed breathing. Whichever jargon you prefer, follow these simple steps to start your practice. Breathe in for 4 seconds, hold for 4 seconds and then let go for 6 seconds. Always be with your breath and try not to wander off in your thoughts. This practice done for ten minutes is very helpful in bringing the focus back to what matters…you.

Yoga Poses

Suryanamaskar is the be-all and end-all posture for most ailments that you may face in your life. Start with 5 to 9 cycles daily and then progress slowly. You can also try Child’s Pose, Downward-Facing Dog, and Warrior II, which can help release tension and reduce stress. You don’t need to be a yoga expert; even basic poses can be effective.

Mindfulness Meditation

Mindfulness meditation is a crucial component of yoga that involves staying present and non-judgmentally observing your thoughts and sensations. Regular practice can improve emotional regulation and reduce anxiety over time.


While natural remedies for anxiety can be beneficial, it’s essential to remember that everyone’s experience with anxiety is unique. What works for one person may not work for another. It’s also important to consult with a healthcare provider before making significant dietary changes or adding supplements to your routine, especially if you have existing medical conditions or are taking medications.

Incorporating these natural remedies alongside professional guidance can be a powerful combination in managing anxiety. Remember, the journey to inner peace is personal, and it’s okay to seek help and explore various strategies to find what works best for you. You can take positive steps toward a calmer, more balanced life by nurturing your mental and emotional well-being.