Anxiety is one of the most common mental health challenges in the UK, affecting over 8 million people at any one time, according to Mental Health UK. While professional help is essential for many, natural anxiety remedies can play a powerful role in everyday mental wellbeing.
In this guide, we explore how to reduce anxiety naturally using science-backed strategies and specific resources. Whether you’re looking for calming herbal teas, evidence-based therapies, or lifestyle changes, here are seven ways to manage anxiety without medication.
1. Get Moving: The Anti-Anxiety Power of Exercise
Exercise is one of the most effective natural treatments for anxiety. Studies show that regular physical activity can significantly lower stress hormones like cortisol and increase endorphins—the brain’s feel-good chemicals.
Exercise acts as a natural anti-anxiety treatment. It improves mood, sleep and self-esteem, all of which are affected by anxiety.
Top tip: Aim for at least 30 minutes of moderate exercise most days. Brisk walking, cycling, and yoga are great low-impact options.
2. Sip Calming Herbal Teas
Certain herbal teas have been shown to reduce anxiety symptoms by calming the nervous system.
Popular options include:
- Chamomile tea – clinically shown to reduce moderate anxiety (NIH study)
- Lavender tea – known for its sedative and relaxing effects
- Lemon balm – boosts GABA, a calming neurotransmitter
3. Try Magnesium-Rich Foods or Supplements
Magnesium plays a crucial role in brain function and mood regulation. Low levels have been linked to increased anxiety.
Foods rich in magnesium include:
- Dark leafy greens
- Nuts and seeds
- Whole grains
For added support, consider using a supplement. Always check with your GP before starting new supplements.
4. Use CBT-Based Mental Health Apps
Cognitive Behavioural Therapy (CBT) is one of the most effective treatments for anxiety. And now, many UK-based CBT apps bring this therapy to your smartphone.
Top UK apps include:
- University of Liverpool Catch It: Helps you record and manage thoughts
- What’s Up: A chatbot offering daily CBT-based check-ins
- MindShift CBT: Free, evidence-based and ideal for younger adults
5. Practise Mindfulness and Meditation
Mindfulness has been found to reduce symptoms of anxiety by promoting present-moment awareness and reducing rumination.
Free resources:
- Headspace (Free NHS access for some users)
- Mindfulness for Mental Health via Mind.org.uk
Try starting with 10 minutes a day using a guided meditation app.
6. Cut Back on Caffeine and Alcohol
While a cup of coffee or a glass of wine may seem like a quick fix, both caffeine and alcohol can worsen anxiety over time.
Top tip: Switch to herbal teas or decaf options. Gradually reduce intake to avoid withdrawal effects.
7. Connect with Supportive Communities
Talking about your anxiety can reduce feelings of isolation. Community support—whether through friends, support groups or charities—can make a real difference.
Where to find help in the UK:
- Mind.org.uk – Offers local peer support and helplines
- Anxiety UK – Resources, support groups, and discounted therapy
- NHS Every Mind Matters – Free self-help tools and anxiety management tips
Reducing anxiety naturally is possible—and often highly effective—when you combine the right lifestyle habits with supportive resources. Whether it’s a daily walk, a mindful cup of chamomile tea, or using a CBT app, small changes can add up.
If your symptoms persist or interfere with daily life, always consult a healthcare professional. You’re not alone—and help is always available.
Disclaimer: This article is for informational purposes and should not replace professional medical advice. Always consult your GP before starting any new health regimen.
