Anxiety is tricky. It can come and go. Show up in different ways. Strike anytime. You might wake super anxious. Other times, you might be triggered. This can come from anything. Childhood trauma. World events. Work stress. No matter how it happens, remember this. You’re in control. It might not always feel like it. There are holistic ways to calm anxiety. Here are some of the easiest.
7 Ways to Calm Anxiety
1. Breathe
Anxiety makes you breathe differently. Breathing becomes short. Shallow. This affects your oxygen and carbon dioxide levels. The result? Your heart rate increases. No wonder having a panic attack can feel like a heart attack. Deep breathing helps. Somatic work is so soothing. It’s one of the best holistic ways to calm anxiety.
- Box Breathing — Box breathing is easy. And it can be done anywhere. It’s done by inhaling for a count of four. Holding the breath for a count of four. Exhaling for four. Then holding for another four-count. Repeat 5-10 rounds.
- Belly Breath — Belly breathing involves one hand on your belly. The other hand on the heart. Inhale slowly through the nose for a count of four. Feel the belly rise. Welcome calm. Exhale slowly for a count of four. Notice the belly fall. Feel your anxiety soften. A few minutes is seriously all it takes.
- Mindful Breathing — Mindful breathing takes your mind away from your thoughts. How? By focusing on what’s happening now. It activates the parasympathetic nervous system. Signals the brain to slow down. It’s as easy as silently saying “breathing in, I am breathing in” when you inhale. When you exhale, “breathing out, I am breathing out.” Counting the breath helps, too. Breathe in for four. Hold for two. Breathe out for six.
2. Ask Yourself This…
When you’re anxious, ask yourself two questions:
- “Are these thoughts true?”
- “Is this helpful?”
Anxiety and negative thinking. They go hand-in-hand. Make us think the worst. All or nothing outcomes. But it’s typically stuff we make up. Will it really happen? Not likely. Has it happened? Can you do anything about it? If not, let it go.
Maybe you’re anxious about current world events. Seriously, who isn’t? But here’s the thing. You can choose where your attention goes. Sure, you can doomscroll. You can also read a book. Listen to music. A positive podcast. A mindset shift is great for anxiety.
3. See Anxiety in a Different Light
Anxiety isn’t always bad. It can either drain you or motivate you to do something different. Fear can paralyze you. It can also offer tremendous opportunities for growth. You can shrink. Or step into your power. See anxiety as a starting point. To let go. To release what doesn’t serve you.
4. Write in a Journal
Writing in a journal can help calm anxious thoughts. After my morning meditation, I set a 10-minute timer. Then, I write in my journal. Whatever comes out. Don’t edit your thoughts. And don’t try to make sense of what comes out. Just dump everything on that page. Even if it’s random. Or seems mundane and meaningless. The whole idea is to clear your head.
Journaling every morning is great for silencing the demons in your head. You know the ones. They tell you you’re not good enough. That you can’t do anything right. Write down how you feel. It helps you make sense of how you feel. Most of these thoughts aren’t even yours. They’re your parents. Your caretakers. Things you heard as a child. Or assumptions based on past experience.
Journaling daily inspires self-reflection. Helps you understand your emotions. Why you feel the way you do. Where your anxious thoughts stem from. This can make it easier to release them. Start your day with calm. Centered. Setting the tone for the rest of the day.
5. Move Your Body
Research studies support the benefits of exercise on stress. The positive effect it has on anxiety. It’s scientifically proven to help anxiety. It releases endorphins. This helps release nervous energy. Okay, say you can’t exercise. Any physical movement will help. Take a walk. Even just around the block. Put on your favorite playlist. Have a solo dance party. Clean the house. Some Japanese monks see cleaning as a form of meditation. It’s quiet. Repetitive. Moves energy. This helps clear your mind from anxious thinking.
6. Carry a Worry Stone
People have been holding smooth, polished stones to bring a sense of comfort for centuries. These “worry stones” were used in ancient Greece, Ireland, Thailand, and by Native American tribes. The idea behind them? That rubbing a smooth stone between the thumb and forefinger will reduce stress. Ease anxiety.
Carrying a worry stone could be considered a form of crystal healing. Especially when it’s a stone known to relieve anxiety. Amythest is popular. Rose quartz. Citrine. Stones and crystals hold energy. Which can support your energy. It works like acupressure. Stimulating pressure points that send soothing energy throughout the nervous system. The result? A sense of calm that helps ease anxiety.
7. Try Holistic Chiropractic Care
Body and mind are connected. Any emotional stress becomes tension. That typically gets stored in the spine. This is why anxiety can make you feel tired. Tense. Experience physical pain. Here’s where holistic chiropractic care comes in.
At Twin Waves Wellness Center, we practice gentle touch chiropractic. This holistic approach, known as Network Spinal, supports the nervous system. There’s no cracking. No popping anything back into place. Instead, it incorporates gentle touches known as contacts. These help move stored emotional energy in the body. It’s one of the most effective holistic ways to calm anxiety.
This whole-body approach doesn’t just relieve anxiety. It aligns mind, body, and spirit. Dr. Suzanna and I see people with anxiety all the time. As a network spinal chiro, I’ve experienced many clients visibly relax after a session. Like they’re finally able to exhale. Some of them have an emotional release. Laughing. Crying. This is totally normal. It’s simply stored trauma releasing from the body.
Getting regular sessions over time helps people better navigate anxiety. It heals body and mind. Offers a safe space to confront your feelings. This way, you don’t just cope. You start living. Balanced. Calm. Centered. Free from anxiety.
Calm Your Anxiety Naturally
Anxiety is overwhelming. It doesn’t have to define you, though. It doesn’t need to get in the way of being happy. Of living a good life. Incorporating holistic ways to calm anxiety can help. You’re way more than your anxiety. Stronger. Your spirit is bigger than any negative thoughts. If your anxiety is chronic, seek professional help. It’s not a sign of weakness. It’s a brave decision. It’s choosing to live the life you deserve.