How to Reduce Anxiety Naturally

Anxiety convinces you that any racing thoughts you have are factual. During a flare-up, your heart rate increases, and your mind starts to spiral into worst-case scenarios. Suddenly, you’re so far down a rabbit hole that the present moment feels out of reach.

There are many well-known strategies for anxiety management, but also others that can be equally or more grounding yet often get overlooked. If deep breathing isn’t working as well as you’d like or journaling isn’t your cup of tea, here are some natural ways to help reduce anxiety.

Let Your Eyes Move

Anxiety is your nervous system in a heightened state. When you start to feel anxious, your visual field narrows, signalling danger.

Bilateral eye movements can help produce a calming effect for your system. A simple practice called “panoramic gaze” involves softening your focus and widening your visual field as much as possible, keeping your head still. This method can help activate your parasympathetic nervous system, interrupting the stress response cycle that is fueling anxiety.

Change the Temperature

Cold water exposure, such as an ice cube or cold water on your face, can trigger a counter response to anxiety, slowing your heart rate. Your nervous system is very sensitive to sensory input, so physical interventions can be just as helpful as cognitive ones. As little as 30 seconds can send signals to help regulate your system and bring you back to a grounded state.

Spend Time with Someone Safe

Anxiety occurs when you feel nervous and alone in dealing with something. Coregulation is the process of calming your nervous system by connecting with another regulated person. Simply being in the presence of someone you trust with your emotions can help shift your experience. This could be a family member, friend, or even a pet. As humans, we’re wired for connection, so leaning on that can help you feel safe.

Assess What You Eat and When

Blood sugar instability is a common driver of anxiety. If your blood sugar levels drop, your body will release cortisol and adrenaline to compensate. When this happens, it triggers a stress response that mimics anxiety.

Take a look at your eating habits. Try pairing protein with your breakfast of choice. Avoid long stretches without food during the day. Limit your intake of highly processed and high-sugar foods. See if these small changes can lessen how anxious you feel throughout the day.

Work with the Exhale

Breathwork is an effective tool for anxiety management, but it isn’t always implemented most effectively. An overlooked piece of the puzzle is how important the exhale is. Taking those deep breaths is great, but you’ll feel more benefit by lengthening the exhale. If you inhale for four counts, exhale for six to eight counts. These few extra counts can interrupt your anxiety spiral.

Ground Through Orientation

When anxiety pulls you away from the present moment, orientation can help bring you back. Take a look around your immediate environment. Make note of what you see. Notice textures, light, sounds, and objects.

Consciously absorbing this information signals that your environment is safe and your system can calm down. Unlike specific grounding exercises, orientation gives your body the chance to naturally register your space as safe rather than just listing items.

You’re Not Alone

Anxiety is common, but it is also very treatable. If you’re experiencing anxiety that interferes with your daily quality of life, you deserve support that addresses it on a deeper level. Working with a therapist can help you understand what’s driving your anxiety at its source.

Our team specializes in therapy for anxiety and uses an integrative, mind-body approach to help you move from surviving to thriving. Contact us today to take the first step.