4 Natural Ways To Reduce Anxiety
Anxiety is a natural part of life, meaning it can also have natural solutions. If the idea of medication gives you pause, maybe you just need to incorporate more natural routines in your life to dispel excess anxiety.
Here are some tried-and-true techniques. (All backed by research!)
1. Meditation
Anxiety causes us to focus on irrational fears, suffer from spiraling thoughts, and shorten our breathing. Meditation, more than anything, teaches us how to listen more than we act, breathe more intentionally, and notice and redirect our thoughts.
Try this easy guided meditation to start…
Find a comfortable seat, maybe outside under a peaceful tree.
With open eyes, take five deep breaths in through the nose and out through the mouth.
Gently close your eyes and begin to notice little physical sensations around your body for a minute or two.
Feel the way your legs touch. Notice whether your hands are open or closed. Focus on the texture of your shirt on your shoulders.
Come back to your breath. Withholding judgment, notice how it rises and falls. Do you feel it in your chest or your belly? Does it make any sound leaving your mouth?
We’re not judging or grading ourselves. We’re simply noticing.
As thoughts, fears, or judgments appear, gently push them away from your mind. Picture them as leaves gently floating toward you in a pool then gently waved away.
Return to focusing on your breath for five minutes.
Afterward, allow your mind to wander again, paying special attention to the body and physical sensations.
Slowly, open your eyes and check in with how you feel.
Five minutes may seem like a long time to start, but you can work your way up to longer over time. Some people enjoy putting in headphones and listening to a guided meditation instead.
2. Write It Out
Anxiety can sometimes feel like a flurry of thoughts with nowhere to go but around and around. Try giving them somewhere to land. Journaling—especially positive affect journaling (PAJ)—can improve anxiety and depression symptoms.
Gratitude is one of the biggest things we can do for our mental health. It’s been shown to improve dopamine regulation, overall mood, life outlook, and sleep. Consider starting or ending your day by writing out three things you’re grateful for.
If you’re interested in deeper digging, here are some more journaling prompts to try:
What opinion is your inner critic saying to you today? How would you respond if there were a loved one telling you that?
Write down three of the most recent compliments you received. How did you feel after hearing these?
List out 10 of your favorite activities. How can you make time for two of these this week?
3. Paint Your Feelings
Art isn’t about being perfect; it’s about self-expression. Allow yourself to be imperfect by lighting a few candles, breaking out some paint, and listening to your favorite playlist.
As new songs come on, paint out the emotions that move through you. They don’t have the exact images you see in your mind, rather let the brush move according to your feelings. Anger might be sporadically pressed-down stamps. Serenity might be long, smooth strokes. Sadness might be paint drops over-mixed into a saturated circle.
Choose colors that feel right, focusing more on the creating and less on the creation.
4. Clean or Declutter
Why be anxious when we have action on our side? Reminding ourselves that we have more control than we think can help us overcome feelings of anxiety. Put on a comfort movie and go through that crowded closet you’ve been putting off. Take your time finding new places for boxes and items, letting go of items that no longer serve you.
Ready to make anxiety a fear of the past? Working with a therapist can help you identify common roadblocks and track growth. Schedule your first appointment today for anxiety therapy.
