5 Natural Ways To Reduce Anxiety
Anxiety disorders affect millions of people, but the good news is there are natural ways to find relief. While anxiety is unpleasant, trying to avoid it often makes it worse. The first step is accepting that some anxiety is normal and unavoidable. You can't control everything. Learn to tolerate uncertainty and imperfections. Accept that you can't predict the future no matter how much you worry. Let go of the need to constantly feel in control.
Don't let anxiety control your life—try these natural remedies and take back your calm.
Stay Present With your Body's Signals
When feeling anxious, take a moment to observe the physical sensations in your body without judgment. Notice the tension in your shoulders or stomach, rapid breathing, or heart rate. Label them neutrally and curiously as the feelings arise, saying something like "There's tightness in my chest," or, "My heart is beating quickly."
Don't attach negative judgments to the sensations or try to make them disappear. Just observe them, name them, and breathe. This can help you gain awareness and distance from the anxiety, seeing that these are just temporary feelings in the body.
Label Your Fears
When worries start flooding your mind, give the anxious thoughts a name or image to help gain perspective. Maybe call the worry “Sir Doubts-A-Lot” or picture your concerns as storm clouds passing. This can help you view your thoughts more objectively rather than feeling consumed by them.
Practice Self Care
Distract yourself by doing an activity you enjoy, like reading, exercising, or calling a friend. Shift your mind away from anxious thoughts through distraction or relaxation techniques. Focusing your attention on your senses—what you see, hear, smell, feel, and taste—can help shift your mind away from anxiety-provoking thoughts. Try deep breathing, meditation, or gentle yoga. Deep, slow breathing activates your body's relaxation response, slowing your heart rate and lowering blood pressure.
Stay Present With Grounding Skills
Grounding techniques help shift your mind from anxious thoughts and focus on the present moment. Some of these grounding techniques include:
Touchpoints: Notice five things you can feel right now, like your feet on the floor, the chair under you, and your clothes on your skin. Run your hands over different textures around you. Keep exploring with your sense of touch.
Visual Scan: Look around and notice five things you can see, like colors, shapes, and patterns. Describe the items to yourself in as much detail as possible. Repeat this visual scanning as needed.
Listen Up: Focus on your hearing and notice five sounds you can hear, like clocks ticking and birds chirping outside your window, or even your own breathing. Close your eyes if it helps you focus better.
Practicing grounding exercises helps combat anxiety by gently shifting your mind away from worried thoughts and connecting you to the present moment.
Journal
When you feel anxiety creeping in, grab your journal and start writing about what you're experiencing. Describe your body's physical sensations, racing thoughts, and worries or fears. Don't judge what comes out; just observe your anxiety and write it all down.
Something magical happens when we put our feelings into words. Journaling helps us gain awareness and perspective, allowing us to better understand the source of our anxiety. It also helps us release pent-up emotions and find relief from distressing thoughts. After journaling, you may find your anxiety has lessened or you feel more at ease.
While anxiety disorders and severe stress may require professional treatment, lifestyle changes have been shown to make a real difference for many people. Try one or more of these techniques the next time you feel overwhelmed or tense. But if you need more personalized help, book an appointment with us. You will be surprised by how much lighter and calmer you feel, even after a short time.
