Managing Anxiety – How to Overcome Anxiety Naturally
Anxiety is an unwelcome emotion experienced by many people across the world. It can be hard to live with when you haven’t learnt where it comes from and how to manage it. I aim to share some tips for managing anxiety and look at how to overcome anxiety naturally so that you can work through this feeling when it happens.
Anyone who knows what anxiety is, knows the challenge in trying to manage it on their own. It’s something that has been increasing over time with estimates of 40 million people in the US alone. It is treatable, but only approx 10% of people reach out for support.
In a nutshell, it has thoughts that are focused in the future or triggered from the past. This means that when we experience anxiety, it’s usually the result of the direction of your thoughts. Thoughts are often focusing on things that haven’t happened yet, or the worry of what could happen. These are ‘what if’ thoughts.
It is based around fear and a sense of not feeling safe in some way. It’s connected with our physiology through the fight and flight system.
Anxiety can be treated with medication however it’s not the only way to help you manage anxiety.
Medication is usually what the GP will prescribe, however it’s not the only option and can be managed without medication naturally. Do not suddenly go off prescribed medication without discussing this first with your doctor.
Different Types of Anxiety.
One can be triggered by something, and when this happens it can be very difficult to silence the ongoing thoughts as a result. Sending one into a spiral of thoughts that keep hammering our insides. It can cause physical pain too like nauseous, shaking, a jittery feeling, tingling in the hands, racing heartbeat and stomach churning among other physical symptoms.
Depending on which type of anxiety one experiences can depend on how to manage it. If you experience anxiety and it’s impacting on your experience of life, it’s time to seek out help and support for this treatable condition.
Panic Attacks
A panic attack can happen at any time you feel anxious about something happening. A panic attack is when your breathing becomes very shallow and rapid at the onset and your heart rate increases to the point where you might be wondering if it’s a heart attack. It can have a cyclic effect for some, because once you’ve had one, it can increase your worries about whether you could have another one. It can also be confronting so learning how to manage when one happens can help you reduce your worries around it happening again. Refer to the below techniques for guidance. For an effective program to help you work through your panic attacks try this one.
Generalized Anxiety
This is where anxiety is experienced in an ongoing way, It is where there is an ongoing experience of anxiety for lots of different things.
Phobias
Fear and anxiety about a specific object or situation. Examples include fear of flying, injections or spiders.
Social Anxiety
Where a person fears being embarrassed, criticized, or put down in social situations or out in public.
Support
It’s important that if you are struggling with anxiety and finding these techniques difficult to put into place on your own, you don’t have to suffer in silence. There is heaps of support to help you manage anxiety. I’ve created a list of programs that help you overcome anxiety on this post.
For access to an effective program that applies Cognitive Behaviour Therapy click on the image below.
Natural Options to Overcome Anxiety
Meditation
Incorporating meditation into your daily routine will help calm your nervous system and help your adrenaline and cortisol lower. This in turn will help lower the fight or flight response that your body thinks it’s in where you are experiencing anxiety. Meditation is a powerful tool in overcoming anxiety.
Aromatherapy
essential oils have been used for thousands of years and for a very good reason. They can help manage a wide range of issues including anxiety and stress.
Oils that help reduce anxiety include ylang ylang, lavender, rose, bergamot, german chamomile, lemon balm, clary sage, jasmine, neroli, vetiver, geranium, valerian and basil essential oils.
Having oils premixed to help with anxiety is a really helpful approach to ensure a formula that will be effective in reducing the anxiety.
Breathe
The value of breathing is huge. Even though we do it naturally, we often have shallow quick breaths instead of slow deep breathing. When our breath is shallow and fast paced, it increases our anxiety.
A useful way to practice what I call the 5, 2, release technique. Count to 5 as you breathe in, Hold for 2 seconds, Then release for as long as you need to slowly. Then take your next breath in using this same count. Do this a few times.
Notice how you feel after doing this exercise.
Be Present
The value of ‘being present’ can’t be overstated! Being present means focusing on this moment in your life. Now! The past is done, the future hasn’t happened the present is a gift.
Being out in nature can help you be present, but it’s not the only way to be present. Breathing helps you center yourself and when you focus on the movements and feeling of breathing, it brings you to the present.
Mindfulness
This is the practice of noticing the thoughts that are present in your mind. When you are aware of the thoughts, instead of fighting with the thought, trying to push it away or being negative with it, simply notice it without any extra comment towards it.
Even though the thoughts are there, you are simply noticing and being aware without judging whether it’s good or bad to have the thoughts there. There are many apps that help guide you with using mindfulness. If you struggle to find time for this strategy here’s a program that helps you incorporate and practice mindfulness for 7 minutes a day.
Grounding Strategies
Grounding helps bring you back to the present. It’s common for when you feel anxious for your thoughts to be stuck in either the future or the past. Use grounding to help bring you back to the present. Grounding strategies including practicing 5 Senses Grounding or grounding focusing on colors in your space. For instance, notice a color around you, name the item and keep looking for it for a few moments. Once you can’t find anymore, look for a different color until you notice feeling calmer.
For a detailed description of grounding techniques read my previous post.
Hypnosis
You know hypnosis is very effective and can be done using a guided hypnosis program where you are safe. It is nothing like hypnosis performed on stages for entertainment. Real hypnosis is very effective in helping one’s mind change how it responds to certain things. It can target numerous issues including insomnia, depression, motivation, and anxiety. A dear friend of mine has had very effective success in quitting smoking for instance where she did one session, and afterward, she no longer had the urge to smoke. She’s had no cravings and has not had any cigarettes since. She is an advocate for the powerful effects of hypnosis. For more information click here.
Herbal Supplements
Valerian, St John’s Wart, Ashwagandha, Lavender, Chamomile, Lemon Balm and passionflower are all herbs that can help in reducing anxiety.
Quit Sugar
Quit sugar and processed foods. For more information on this have a look at this post. Sugar has an effect on anxiety levels. It can be subtle, but after quitting sugar then having some after quitting, you might notice the anxiety is back.again or it’s stronger. ![](<a href="https://changinghabits.com.au/?a_aid=5d198fb55f525&a_bid=fe8220b5" target="_top"><img src="//changinghabits.postaffiliatepro.com/accounts/default1/5b41fxe/fe8220b5.jpg" alt="" title="" width="1200" height="720" /></a><img style="border:0" src="https://changinghabits.postaffiliatepro.com/scripts/5i41fxe?a_aid=5d198fb55f525&a_bid=fe8220b5" width="1" height="1" alt="" />)
Healthy Diet
Eating a healthy diet can also help improve your ability to manage anxiety. Foods such as avocado and nuts which are nutrient-dense providing our brains with valuable magnesium, b vitamins and omega 3 which all contribute to reducing anxiety. Here’s where you can find more information on this. For help with changing to healthy eating options, you might consider developing a healthy eating plan and change your eating habits to healthier options.
Nutritional Supplementation
If you are low in certain vitamins and minerals, that can play havoc with your mental health. B complex vitamins have been shown to reduce anxiety and depression. Our brains really do benefit from improved nutrition. When we take magnesium, for instance, this helps us relax. Fish oil also helps with managing anxiety. If our blood results show a deficiency in B vitamins, this could actually contribute to anxiety and depression. Check this with your health care practitioner to find out if the anxiety you feel anxious could be due to a nutritional deficiency. For supplements that help our brains click here.
Homeopathy
Formulas such as this can help relieve symptoms common with anxiety including headaches and relieve tension.
Bowen Therapy
Bowen Therapy incorporates our body’s own energy to help it facilitate healing. It works. It incorporates gentle movements on specific areas of the body that are interconnected and uses the body’s own healing energy that is triggered by the Bowen therapy movements.
Yoga
Yoga has a calming, grounding effect on the nervous system. It encourages deep slow breathing which allows oxygen to go to the brain and throughout the body increasing feelings of relaxation. There are even specific yoga poses that help relieve anxiety. Here you will find which one’s help with anxiety.
It provides health benefits along with emotional benefits,
Self-Help Books
Personally, I’ve found that reading relevant and appropriate books have helped me learn more about the anxiety I used to experience which helped me process my thoughts and responses. A few books that help with overcoming anxiety include Rewire Your Anxious Brain, The Anxiety Toolkit, & Take Control of Your Anxiety, just to name a few. There are so many more available through Audiobooks which also offer a free trial. Having books on Audio is so convenient and can be played at any time you’re ready. Here’s an audiobook I personally recommend for anyone wanting to overcome anxiety naturally
Exercise
Exercise, in general, is also a great way to boost happy hormones. I’m not talking about running a marathon or triathlon unless you want to. It only needs to be a minimum of 15 minutes to get your body moving. Consider joining a social sport that you enjoy playing, or going for a walk around your neighborhood. Even some exercises at home can help get the blood circulating and increase your positive feelings. For more information on improving your well being through exercise read this.
Connect with Nature
Nature has a calming effect on the senses which can help you relax and be present. Other health benefits of getting outside is your body’s production of melatonin which helps you sleep at night and getting valuable vitamin D.
Summing Up
I hope this list can help give you the inspiration to know that there are ways to work through the anxiety. You’re not stuck with it for the rest of your life. Engage in proactively working through it. It’s easy to try to avoid situations that increase your anxiety, but this isn’t helpful and doesn’t address the issue, instead keeps you stuck with feeling that way. Be brave and do something that you feel comfortable doing that can help work through and alleviate the anxiety. You might need to keep a list or put a reminder in your phone to make sure you remember to do the activity you chose to help you work on overcoming the anxiety naturally.
You can do this! It is possible to reduce the anxiety in your life. It could take time, but you’ve got to start somewhere.
If you’ve found any of the above or something else has worked for you in alleviating your anxiety, I would love to hear from you. Leave your comments below.
Before finding mediation and a regular practice of it, my mind was always stuck in the past or imagining (mostly negative) future events. Meditation is definitely a tool that I use almost everyday now. Great advise in this post.
Hi Rasheed, I’m glad to hear you have found meditation such a helpful tool in helping you keep present instead of having thoughts lead you to the past or future. ~kat
I left a comment but I did not check the last box and it all went away. I hope that I can leave a comment as good as the first one.
Thank you for this insightful article, may people deal with anxiety and phobias and are embarrassed by them.
I too have suffered from anxiety and phobias. since I was a little boy I would watch my mom hyperventilate and over the years that translated over to me.
I do recognize now the symptoms of an oncoming panic attack so that I can prevent then for about 95%.
I also suffered from phobia of flying. I did cure myself with a simple technique I learned from a YouTube Channel Christopher Paul Jones. I had nightmares before I would go on trips. I had to drink tranquilizers to keep calm in the pane and would never go to the bathroom, eat or drink anything on the plane A simple technique with a pen which I did to myself CURED me.
I do like all of the methods in this article, on of them is my favorite MEDATATION, I was never a believer in mediation, but it has changed my life and mental health. Just don’t think that it will happened overnight. Meditation takes time to practice and master.
Thank you for putting such a great article.
God bless
Hi Sharriv, thanks for being persistent and leaving a comment, I’m sorry it disappeared the first time round. It’s great to hear that you’ve been able to work through your phobia, as well as recognise that your family of origin led to you developing this. Unfortunately this is quite common. It’s also great that you have been able to find ways to overcome and prevent the onset of panic attacks. ~kat
That’s such a great post! I will definitely use some of your advices to overcome my phobia. The first thing I did was to change my meal into a healthier diet and I haven’t eaten sugar for months, which was a big relief for my mind and my health.
Since the weather is so good I will go for a walk and connect with the nature, we sometimes forget how important the vitamin D is.
Thank you for sharing this awesome content, I’ve learned so much.
Excersise helps with anxiety and some food that you eat
Yep, exercise and food also helps which is discussed in this post 🙂 and this one
Hi Kat,
Thank you for writing such an insightful article on anxiety, it was only while reading it did it strike me that I have suffered from anxiety a little throughout my life, when you really start to analyze your thoughts and how negative they can become over something that may never happen, actually I have found that by saying these words “99% of what you think will happen just wont” helps to calm me. I do realize that anxiety is a huge problem for many people and you have suggested some very sensible ways to help people deal with high anxiety particularly good are mindfulness, breathing and exercise, I feel that one should concentrate on thses three to begin with, aromatherapy and supplementation are other good choices.
Well done
Fintan
Hi Fintan, thanks for sharing. It is true most of what we worry about doesn’t happen. I often share this with my clients too, and work around how much energy it takes to think of those things, when it is easier to come back to the present and help calm down their body’s systems. Breathing is one of the best ones in my mind, as it also helps to bring one to the present while also providing valuable oxygen ~ kat
Nice read. I know a couple of people close to me that are so much anxious about even little things that can severely affect their everyday lives. I like that you suggest a wide range of solutions as many of these solutions are not for everyone and different people react differently to treatments. I will definitely bookmark your page for future reference if in need. Thank you.
Hi, anxiety is definitely a very common experience but not very pleasant for anyone who experiences it. I’ve listed a wide range since I’ve found in my practice that everyone is unique, and what works for some, doesn’t work for others. Thanks for visiting.
Thanks for a great post on dealing with anxiety naturally. My younger brother has been having a difficult time with anxiety for years and it’s such a difficult thing for people to deal with. Neither of us are fans of prescription drugs so natural solutions are a really good thing to explore.
It’s awesome that there are so many good natural options to explore… I’m going to see if he enjoys the essential oils and finds them helpful. You’re so correct about diet and supplements being a good way to go. I think when you’re dealing with anxiety yourself it’s not always easy or natural to make the right choices because you are so caught in the midst of the anxiety you tend to lose focus on what’s right. Thanks again for this article, will send it his way and see if he sees something that’s a good fit for himself there.
Hi Judy, thanks for sharing your thoughts. I’m sorry to hear your brother has been struggling for so many years. It’s hard when someone close is struggling. I’m a big supporter of doing things naturally, so this post makes sense to me. I hope your brother can find some relief with this information.
Overcoming anxiety is one of the most difficult things I am still trying to accomplish. I really want to overcome it but have no idea how to do it and I think it is making me miss out from a lot of things.
I have not really made use of any of the techniques listed here but I think I have tried exercise in the past. I am not entirely sure if it had much effect but I did feel energized and ready to conquer the world after my exercise.
I would have to give some of the other methods listed here a go as I really want to overcome this.
Hi Jay, thanks for sharing your experience with anxiety. I too experience anxiety, which is why I know so much about it. I have found the techniques listed here are all very capable in helping one overcome anxiety. It’s a work in progress and can take time. By practicing these strategies, it helps your brain get used to calming down when anxiety is in full force. It does take ongoing practice and implementing these strategies consciously however, to help your brain develop new neural pathways and you trust them to work in lowering the anxiety. All the best and feel free to reconnect either by email or through the contact us form if you have any other questions, concerns or found something work for you ~kat
Sensitive post this is and surely interesting to read about. I have phobia for holes and public gatherings. It really get on my nerves and makes me highly nervous but when I started out meditation, yoga and generally comfort in the hands of nature by exploring the beauty, I was able to fight it. Though not a won battle yet, but I can confidently say, my level of torment has drastically reduced and I love myself more for that.
Hi RoDarrick, I can hear how hard managing your phobias have been. Thanks for sharing your experience with anxiety. It sounds like you’ve found some great comfort in nature, meditation and yoga which is working for you. I’m so glad you have found ways to work through these uncomfortable phobias and allow yourself to be kind to yourself through this process. Heart hugs and blessings ~kat
It is timely article for me. Although I don’t officially diagnosed with anxiety, I have all symptoms of anxiety. I have two teenage kids and a considerable wife. I took Prozac 5 years ago, which relieve some of the illness. But recently, I have serious issue with my stomach. Based on my doctor, this may be caused by Prozac. The best way to treat this and prevent further damage is stopping the medicine. It seems to me that medicine isn’t solution for my case.
Managing my anxiety naturally is my next approach. You list a series of ways dealing with anxiety. I bookmarked your webpage and will do some more research on this. One question to you, in my case, which is the best way to start with?
Thanks for sharing.
Hi Anthony, medication can relieve anxiety for some people, but it also necessary to work with the core of the issue and that takes time and effort. Finding what works for you is the next step.
The first step is to notice your breathing and what pace it is going at this moment.
Even if you think it’s normal, take a slow breath in to the count of 5. Hold for 2 seconds, then release for as long as you need to. Do this at least 3 times. Then notice how you feel after this.
Then find a guided meditation on youtube or here to practice on a daily basis to help you practice slowing your breathing and relax your body to allow your mind to have a break while meditating. Namaste ~kat
Thanks for your informative article.
I’ve experienced this anxiety a long time ago, I mean when I’ve served as an army.At the time I didn’t realize I’d suffer of anxiety. Still I’m not saying that I could get cure and my condition is normal now,Not at all. for me, one of those solution to get rid of was cut-off the coffee from my daily life .
I always work on myself and look for several solutions to overcome this painful problem.this is because I came across to Your post today. Bookmarked Your page and I would sincerely like to appreciate Your insightful article.
~Shirian
Hi Shirian, thanks for sharing your experience of anxiety. It’s such a challenge to experience and unless you consciously work on it, it doesn’t automatically go away. For some it can take a lot longer for it to settle down and not come back. Over time and through conscious efforts, it is possible to create a life without anxiety. But it might be a lifelong journey and lifestyle changes such as incorporating daily meditations or yoga, or something that works for you. All the best ~kat
Hey Kat,
Really interesting article!
A lot of the methods used to reduce anxiety are also very effective for relieving stress, I guess the two are closely linked. I’m personally a big fan of yoga and mindfulness for reducing stress, I see you have recommended Vitamin B, I actually recommend it for increased testosterone production, so another reason I can recommend it to my clients.
Thank you so much for this wonderful article. This is a subject near and dear to me as myself and my 9 year old son both struggle with different forms of anxiety. Mine is more generalized and his is a combination of minor phobia, social anxiety, and general anxiety.
From our experience, I know talking about and learning about anxiety and ways to manage it are so very needed today. I constantly pray one day the stigma surrounding it will dissipate so more will seek help when necessary.
I completely agree with learning tools to self-manage before medical interventions if possible though, especially in children. This is the approach we’ve taken with my son. We’ve actually adopted many of the strategies you’ve mentioned. So far it has helped him to manage and overcome his anxiety when necessary. He may one day still need medication also, but in the meantime I know we are doing everything necessary to help provide him the necessary foundation to manage internally too. I believe that is so necessary and beneficial with or without medication.
Thank you again. You have found a follower (or two) in us!
Hi Amy, thank you for sharing your story and sharing how well you have been working and nurturing yourself and your son to manage anxiety. It’s tough when it’s there and you simply want it to go away. Well done for engaging, and helping your son to manage the anxiety naturally. Even if he does end up taking medication, the combination is much better than relying on medication alone. Talk therapy and practicing the strategies that one learns through the talk/play therapy can be so beneficial too. Congrats on being proactive in working on this condition for both yourself and your son rather than go into avoidance mode. You are being an amazing role model for him. ~kat
Fab article!! I do a lot of crafting and mindfulness practice, and write about how knitting, crochet, and embroidery help recalibrate our minds similarly to yoga. These are super great additions to that practice, and I think particularly aromatherapy is great! Adding sensory inclusion to a physical practice like knitting is one more way to ensure that the mind is occupied and directed away from rumination. Thank you for the ideas!
Hi Hilary, ah, a fellow crocheter! Woohoo! Lovely meeting you. Thanks for sharing how you incorporate mindfulness with your crafts. I too love have found crochet a fab way to engage in mindfulness and calm down the stress, anxiety and ruminating. By applying your senses, it can really help one get grounded and be in the moment. Thanks for stopping by ~kat
I agree with you, I am a doctor and I always meet patients with Anxiety and sometimes it so severs that leads to depression and suicidal attempt. It is now a disease that hit so many people in our world, I believe it is because of the changes in our lives and the many mistakes we make. I liked how thorough you were with this article and all these methods you mentioned to help people get rid of anxiety. I thank you very much for this effort to help others, as it is not possible for only doctors to do that.
Looking forward to reading more of your posts.
Hi Mohammad, it’s great to hear your input. I too work with people who experience intense anxiety and suicidality in my counseling work. It’s something that needs to be addressed on a large scale for those affected to work through these intense feelings. Feel free to refer your patients to the site 🙂 ~kat
Kat, thank you this post! As someone who suffers from occasional anxiety, I knew about breathing techiques but I honestly thought that medication was the only real answer. I ‘m going to definitely check out some of these more natural ideas, especially focusing on diet, aromatherapy and yoga! I’m very excited to get moving on this!
Hi Cynthia thanks for sharing your thoughts with anxiety. It’s great to hear that you’ve got some new ideas in dealing with anxiety when it strikes. All the best with it.