If your anxiety has been higher than usual lately, and you’re looking for natural ways to take the edge off, you’ve come to the right place. Anxiety is becoming more and more common in teens and young adults today and it could be a result of many factors in our environments – technology, pressure from school, stress from a job, the list goes on. We are dealing with more everyday stressors in general, than the generations before us. However, anxiety looks and feels different for everyone and because of that there is no one-shoe-fits-all solution.
As someone who struggles with generalized anxiety disorder and panic disorder, the following tips have been incredibly helpful for me. Although there is absolutely nothing wrong with taking anxiety medication, I personally prefer to try the natural alternatives first.
Try a Mushroom Supplement
I’m not referring to magic mushrooms, otherwise known as psilocybin. I’m talking about regular, everyday mushrooms. Mushrooms don’t get the attention they deserve. I’ve tried many methods to lower my overall anxiety, but nothing has been as impactful as adding a mushroom supplement to my daily routine.
Some of the best mushrooms for combatting anxiety are: Reishi, Lion’s Mane, and Shiitake. Each of these mushrooms are a powerhouse on their own and bring different benefits to the table. Reishi mushrooms have been widely studied, mostly for their cancer-fighting properties. Reishi mushrooms are known to lower stress, decrease inflammation, and support the growth of nerve tissue. Lion’s Mane is amazing for brain health, it has been shown to promote brain cell growth and supports the vital brain chemicals such as serotonin, norepinephrine, and dopamine. Shiitake mushrooms boost immunity and heart health which will help you feel more energetic overall.
Now that you know about all of the wonderful properties of mushrooms, let’s talk about how you can add them to your routine. The simplest way is to purchase a mushroom supplement with a mixture of each of the mushrooms above. My favorite supplement that I’ve tried so far is the Organic Mushroom Complex Liquid Drops by the Mary Ruth’s brand or Om Master Mushroom Blend. However, there are many different brands on the market. Before choosing one, be sure to read the reviews and do your research.
Get Your Body Moving
I don’t know about you, but when I feel anxious it feels like there’s so much energy tightly wound up and stored in my body. One of the most effective ways to reduce energy is to exercise. Yes, it’s cliche and yes, you’ve probably heard it a million times but exercise is genuinely one of the most effective ways to release pent-up anxiety. It doesn’t matter what type of exercise you do, whether it’s a walk around the block, a session of yoga, or an intense HIIT workout the key is to get your body moving. Exercise boosts endorphins, your brain’s natural mood elevators, and helps to regulate the stress hormones like cortisol. Plus, it gets your focus off the anxious thoughts and onto your body, giving you a much-needed mental break.
If you’re feeling too overwhelmed to hit the gym or go for a run, even simple stretches or deep breathing exercises can help release tension. You don’t need to do a full workout; just 10 minutes of stretching or a quick walk can bring noticeable relief. The goal here isn’t necessarily to “work out” in the traditional sense, but to let go of some of that internal pressure and reset your nervous system.
Anxiety Can Be a Habit
Did you know that in some cases, anxiety can be a learned habit, or even a cycle of overthinking that perpetuates itself? If you’re someone who finds themselves trapped in an endless loop of negative thinking, breaking this cycle is crucial. The good news is, with some effort, it is possible to break free from these patterns.
One method that’s helped me is changing up my routine. It’s easy to get stuck in a rut when we follow the same patterns every day. But making small shifts—like taking a different route to work, switching up your workspace, or even rearranging your living area, these subtle changes can signal to your brain that things are different, and that helps break the cycle.
Another powerful tool is reframing your thoughts. Every time you catch yourself spiraling into negative thoughts, try to flip them around. If you think, “I’m not going to be able to finish this task on time,” counter it with, “I can take this step by step and it will get done.” You may not believe the positive statement at first, but with consistent practice, it can rewire your thinking.
Part of reframing involves gratitude, which is a simple but effective tool to pull yourself out of anxiety. It’s easy to focus on what’s going wrong, but when you consciously shift your attention to what’s going right, no matter how small it may seem, you start to see your life in a different light. Writing down three to five things you’re grateful for every day can make a huge difference. Don’t just write general things like, “I’m grateful for my family,” but be specific: “I’m grateful that my friend [name] took time out of their day to listen to me when I was feeling stressed.” This helps you acknowledge the positives in your life, even during tough times. Journaling is a powerful tool to release the thoughts trapped in your mind, I recommend this journal if you are looking for guided journaling.
If you can, try to take a mini vacation—or even just a day trip—to reset your mind. Sometimes, we get so caught up in the day-to-day pressures that we forget to step back and recharge. A short getaway, or simply a change of scenery, can provide the mental space you need to break free from stress.
Prioritize Sleep
Let’s not forget the most underrated method of managing anxiety—sleep. If you’re not sleeping well, anxiety will almost certainly follow. Sleep is the foundation for emotional and physical well-being, and it affects how we process stress. When you’re well-rested, your brain is better equipped to deal with whatever life throws your way.
Try creating a bedtime routine that signals to your body it’s time to unwind. Limit screen time at least an hour before bed and consider using calming scents like lavender or chamomile in your space. Avoid caffeine later in the day, and experiment with practices like deep breathing or journaling before bed to release any lingering anxiety.
If you’ve had trouble sleeping for a while, you might want to try magnesium supplements, which can help with muscle relaxation, or herbal teas like chamomile and valerian root. Creating a calming nighttime environment will work wonders, and before you know it, you’ll start waking up feeling more refreshed and less anxious.
Fuel Your Body and Mind
Your body and mind are interconnected, so feeding your body the right fuel can have a big impact on how you feel mentally. When you’re anxious, it can be tempting to reach for quick comfort foods like sugary snacks or caffeinated drinks. However, those foods can spike your blood sugar and increase feelings of jitteriness and unease. Instead, aim to eat balanced meals that nourish both your body and mind.
Incorporating more whole foods like leafy greens, avocados, nuts, seeds, and fatty fish (like salmon) can help improve brain function and stabilize your mood. Omega-3 fatty acids, in particular, are known for their ability to reduce anxiety and support cognitive health. Similarly, staying hydrated throughout the day is crucial—dehydration can contribute to fatigue and increased stress levels, so make sure you’re drinking plenty of water.
Seek Support When Needed
Lastly, always remember that seeking help is a sign of strength, not weakness. If you’ve tried several of these strategies and still find yourself overwhelmed, don’t hesitate to reach out for professional support. Therapy, whether in person or online, can provide you with tailored coping strategies and deeper insight into your anxiety. Cognitive Behavioral Therapy (CBT) is one such therapy that has been proven effective for anxiety.
Talk to someone you trust—whether it’s a close friend, a family member, or a professional. Sometimes just verbalizing what you’re feeling can be incredibly cathartic. You’re not alone in this, and there are countless resources and people out there ready to support you on your journey.
Anxiety might feel like a constant companion, but it doesn’t have to control your life. By trying out some natural remedies, shifting your mindset, and making small changes in your daily routine, you can find relief. There’s no one-size-fits-all approach, and it may take time to figure out what works best for you. But with patience and self-compassion, you can manage your anxiety in a way that feels empowering. You deserve to live a life that feels calm and centered, and taking these steps can help you get there.
The Honest Elm 
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