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Natural Ways to Manage Anxiety

Table of Contents

  1. Mindfulness and Meditation
  2. Exercise
  3. Dietary Choices
  4. Aromatherapy
  5. Herbal Supplements
  6. Deep Breathing
  7. Sleep Hygiene
  8. Connection
  9. Limit Stimulants
  10. Engage in Nature

As the pace of modern life accelerates, more individuals are seeking natural methods to manage their anxiety, emphasizing holistic well-being over pharmacological interventions. If you're exploring avenues to alleviate anxiety without medication, this guide offers an array of natural strategies backed by tradition, personal experiences, and emerging research.

Mindfulness and Meditation

Engaging in mindfulness practices, such as meditation, serves as a potent antidote to the often frantic rhythm of our modern lives. At its core, mindfulness encourages a deep and sustained focus on the present moment, gently nudging us away from the whirlwind of past regrets and future anxieties.

Mindfulness, derived from ancient Buddhist traditions but now widely secular in its application, centers on conscious awareness. It promotes an open and non-judgmental observation of one's thoughts, feelings, and sensations. Rather than getting caught up in our reactions or being swept away by emotions, mindfulness invites us to simply notice them, giving us a chance to respond rather than react impulsively.

While mindfulness is a state of being, meditation is a practice that facilitates it. Through regular meditation, even sessions as brief as a few minutes daily, we train our minds to return to the current moment, anchoring ourselves using tools like breath awareness or body scanning. Over time, this repeated act of centering ourselves creates neural pathways that foster a more consistent state of mindfulness in everyday life.

Combatting Rumination:

Ruminative thoughts, or the tendency to repetitively mull over distressing events or situations, can trap us in negative feedback loops, exacerbating stress and mental unrest. By grounding individuals in the now, mindfulness acts as a buffer, breaking the chain of rumination and allowing space for clarity and perspective.

Building Resilience:

As individuals develop their mindfulness skills, they also begin to cultivate resilience against life's stressors. By observing their reactions without judgment, they can identify patterns, discern triggers, and develop healthier coping strategies. This, in turn, equips them to handle future challenges with greater equanimity.

The Cumulative Benefits:

Over time, regular engagement in mindfulness and meditation can offer a plethora of benefits. Beyond the immediate sense of calm, studies have shown improvements in attention span, reductions in symptoms of anxiety and depression, enhanced emotional regulation, and even bolstered immune system function.


Physical activity is more than just a means to improve physical strength or lose weight; it also plays a pivotal role as an anxiety-reliever. Engaging in movement, whether it's merely stretching or more vigorous activities, provides an immediate shift from mental stressors, directing focus towards the body and the present moment.

The Science Behind Movement and Mood

Central to the mood-enhancing benefits of exercise is the release of endorphins. These are neurotransmitters in the brain that function as natural painkillers and mood elevators. When we engage in physical activity, our body releases these endorphins, often leading to the well-known "runner's high" or the feelings of euphoria post-exercise.

Channeling Stress through Activity

Beyond the chemical benefits, exercise offers a constructive outlet for the dispersal of accumulated tension and stress. In moments of anxiety or overwhelm, channeling that energy into a brisk walk, a yoga session, or any form of physical activity can serve as a reset button, aiding in the recalibration of both mind and body.

Dietary Choices

What we consume impacts our mood and mental state. A balanced diet can serve as a first line of defense against anxiety and mood disorders. For instance:

Omega-3 Fatty Acids: These essential fats, predominantly found in fatty fish like salmon, mackerel, and sardines, have anti-inflammatory properties that can influence neurotransmitter pathways in the brain, potentially reducing symptoms of anxiety.

Magnesium: A mineral crucial for several body functions, magnesium can act as a natural relaxant. Foods like spinach, almonds, and black beans are rich in magnesium, and incorporating them into one's diet can help in managing anxiety.

B Vitamins: This group of vitamins, especially B6 and B12, play a vital role in producing brain chemicals that affect mood and other brain functions. Foods like lean meats, eggs, lentils, and bananas are excellent sources of B vitamins. A deficiency in these can sometimes lead to irritability, fatigue, and depressive symptoms.

Navigating Away from Mood Disruptors

Equally essential as incorporating beneficial nutrients is the reduction of certain dietary elements:

Caffeine: Found in coffee, certain teas, and many sodas, caffeine is a stimulant that can induce jitteriness or exacerbate anxiety symptoms in some individuals. Switching to decaffeinated versions or reducing intake can help in balancing mood for those sensitive to caffeine.

Sugar: Excess sugar consumption can lead to spikes and subsequent crashes in blood sugar levels, resulting in mood fluctuations and feelings of irritability. Opting for natural sweeteners, or fruits like berries and apples, can serve as a healthier alternative for those with a sweet tooth.


Scents have a profound impact on our mood. Essential oils like lavender, chamomile, and rose are traditionally used for their calming effects. Whether diffused, inhaled, or applied topically, they can offer moments of relaxation.

Herbal Supplements

While it's essential to consult a healthcare professional before starting any supplement, certain herbs are associated with relaxation. Valerian root, passionflower, and chamomile are some that are traditionally believed to possess anxiolytic properties.

Deep Breathing

Something as fundamental as breathing, when done mindfully, can quell anxiety. Deep, controlled breaths activate the body's relaxation response, counteracting feelings of panic and unease.
Here’s a step by step guide on how to practice deep breathing to relieve anxiety:

1. Find a Comfortable Spot:

Choose a quiet location where you won't be disturbed. This can be a comfortable chair, your bed, or even a peaceful outdoor location. Sit or lie down in a relaxed posture.

2. Close Your Eyes (Optional):

Shutting your eyes can often help in minimizing external distractions and focusing on your breathing.

3. Place One Hand on Your Chest and the Other on Your Stomach:

This will help you monitor your breathing pattern and ensure you're breathing from your diaphragm, which is essential for deep breathing.

4. Take a Slow Breath In through Your Nose:

Inhale deeply and slowly for a count of four. As you do this, the hand on your stomach should rise higher than the one on your chest, indicating you're filling your lower lungs.

5. Hold Your Breath:

Once you've inhaled fully, hold your breath for a count of four.

6. Exhale Slowly through Your Mouth:

When exhaling, do so completely and slowly for a count of six. Try to release all the air from your lungs. You can purse your lips slightly (like you're about to whistle) to control the breath's flow. As you exhale, the hand on your stomach should move in, confirming that you're expelling all the air.

7. Pause and Repeat:

After exhaling, pause for a couple of seconds before starting the process again.

8. Focus on Your Breathing:

As you continue with this exercise, keep your mind centered on your breath. Notice the sensation of the air as you inhale and exhale. If your mind starts to wander or fixate on stressors, gently bring your focus back to your breathing.

9. Practice Regularly:

Start with practicing deep breathing for one to two minutes at a time and then gradually extend the duration. Over time, aim for about 10 minutes per session. You can practice deep breathing several times throughout the day, especially during moments of heightened stress or anxiety.

10. Finish Your Session:

When you've completed your deep breathing exercise, sit or lie quietly for a moment with your eyes closed. Notice how you feel. When you're ready, slowly open your eyes and return to your day with a renewed sense of calm and focus.

Sleep Hygiene

Restorative sleep is foundational for mental well-being. Establishing a regular sleep schedule, creating a restful environment, and avoiding screens before bedtime can improve sleep quality and, consequently, reduce anxiety.


Never underestimate the power of human connection. Engaging in heartfelt conversations with loved ones, joining support groups, or even pet therapy can foster feelings of belonging and security.

Limit Stimulants

Reducing or eliminating the intake of stimulants, including caffeine and nicotine, can significantly decrease symptoms of anxiety for some individuals.

Engage in Nature

Nature has a therapeutic touch. Regular walks in natural settings, gardening, or simply spending time outdoors can reduce cortisol levels and boost feelings of well-being.

While these natural methods can offer relief, it's crucial to remember that every individual is unique. What works for one might not work for another. It's beneficial to explore, experiment, and find what aligns best with your needs. Additionally, for persistent or debilitating anxiety, seeking professional guidance is imperative.

Find Anxiety Therapy with NYC's Integrative Psych Specialists

Located in the heart of NYC, Integrative Psych is a distinguished private practice focused on offering specialized therapy for anxiety and associated disorders. We proudly serve clients from various locations including Brooklyn, Queens, various Manhattan neighborhoods (Chelsea, Village, Lower East Side, Upper East Side, Upper West Side, Tribeca, SoHo), Westchester, New Jersey, Connecticut, and Florida.

At Integrative Psych, we embrace a compassionate, thorough, and holistic methodology when addressing anxiety in both adults and children. Together, we delve into your current life scenarios, meticulously assessing how anxiety permeates aspects such as your work environment and personal relationships, impacting your daily existence.

Our therapeutic recommendations might encompass customized medication regimes coupled with cognitive-behavioral therapy, all tailored to resonate with your unique needs. The primary aim of our anxiety therapy is to equip you with effective coping mechanisms to diminish anxiety levels.

Our approach to treatment is collaborative. Decisions regarding your therapeutic journey are made jointly, ensuring you feel valued and heard. Once under our care, we consistently monitor your progress, making requisite modifications to guarantee you reap the maximum benefits of your sessions at Integrative Psych.

For those looking to complement natural anxiety-reduction techniques with professional advice, consulting a Psychiatrist For Anxiety New York can provide a balanced approach to managing anxiety holistically and medically.

At Integrative Psych, we are your premier destination for integrative and evidence-based therapy in New York City. Our team of experienced and compassionate therapists specializes in a wide range of mental health services, tailored to meet your unique needs. Whether you are seeking assistance with psychodynamic therapy, bipolar disorder, high-functioning anxiety, complex PTSD, or any other mental health concerns, we are here to support you on your healing journey.

For those suffering from high-functioning anxiety, we offer specialized therapy to help you better understand and cope with your anxiety in a productive and healthy manner. Our therapists are trained in cutting-edge techniques such as mindfulness-based cognitive therapy nyc and can work with you to develop skills that will enable you to effectively manage your anxiety and live a more fulfilling life.

Embark on a transformative anxiety therapy journey in NYC. To collaborate with our seasoned anxiety therapists, schedule your appointment here.

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