Alejandro Martínez, psychiatrist, on natural remedies for anxiety: "If you practice it well, it's like a calming button for your nervous system."

Anxiety is part of the human experience, but when it intensifies, it can profoundly disrupt daily life. According to the World Health Organization, anxiety disorders manifest as intense feelings of worry, fear, or physical tension that can be difficult to control. When left untreated, they affect mental health and overall well-being, also impacting social, family, and work environments.

During periods of increased stress, many people often look for ways to feel better without immediately resorting to medication. Among the most sought-after solutions are so-called natural remedies for anxiety , from herbal teas to breathing practices or outdoor physical activity. Although their effectiveness may vary, several of them have scientific evidence supporting their benefits, especially as a complement to other therapeutic strategies.

A psychiatrist's opinion on the most commonly used remedies

Dr. Alejandro Martínez Rico , a psychiatrist nominated as one of the best specialists in Spain, recently analyzed some of the most common natural methods for dealing with anxiety symptoms on social media. In an informative video, the doctor assigned a rating to each of them and explained their effects from a clinical perspective, highlighting both their advantages and limitations.

Among the remedies evaluated, the specialist mentions ashwagandha , an adaptogenic plant used in Ayurvedic medicine, which he gives a 7 out of 10. As he points out, "some studies have shown that it can reduce cortisol levels and improve stress response, especially in mild to moderate anxiety." He doesn't consider it a miracle cure, but it is a promising option. Chamomile tea , a common part of nighttime routines, gets a 5 out of 10. Martínez explains that its sedative and anti-inflammatory properties are mild: "It can help you relax before bed, but its anxiolytic effect is very limited and mild. Don't expect it to stop a panic attack."

It also highlights the value of magnesium , with a score of 6 out of 10, especially in people with documented deficiency. The mineral is involved in essential functions of the nervous system and, in certain cases, can help reduce symptoms. However, it clarifies that its impact is minimal if baseline levels are already normal.

One of the methods the psychiatrist highlights most is exercise in natural environments , which he gives a score of 11 out of 10. “Movement + nature = free and powerful medicine,” he notes. Physical activity helps regulate the nervous system and release endorphins, while sun exposure promotes the production of vitamin D and serotonin, key to emotional balance. Another highly effective tool is diaphragmatic breathing , rated 9 out of 10. According to Martínez, “breathing slowly and deeply activates the vagus nerve and stimulates the parasympathetic system, reducing the activation of 'alert mode.'” For the expert, it's a simple but very useful resource: “If you practice it well, it's like a calm button for your nervous system.”

Finally, the psychiatrist also addresses the use of benzodiazepines such as lorazepam or trankimazine. Although he acknowledges their usefulness in specific crises, he warns that prolonged use, especially beyond six weeks, can be counterproductive . "They're not the solution. They're a band-aid with a trick," he concludes, emphasizing the risk of dependence, tolerance, and the rebound effect that these medications entail.