6 Natural Ways to Ease Anxiety
By Melody Wright, LMFT
I know what it’s like to live with anxiety; to feel your body tense up for no clear reason, to lie awake at night with your thoughts running in circles, or to carry that heavy sense of dread through your day.
It takes me back to college during finals week. I can still remember the late nights with my roommates, trying to pull all-nighters, grabbing junk food and soda to push through, running on maybe four hours of sleep before doing it all over again.
My body felt like it was in complete stress mode: exhausted, jittery, and constantly on edge. I remember thinking how brutal it was on both my body and mind, like I was living in fight-or-flight just to get through exams.
And even then, when people would say things like, “Don’t worry so much” or “It’s going to be fine,” it felt impossible to take in, especially when everyone around me was doing the exact same thing, stressing and cramming like their lives depended on it.
That’s the thing about anxiety: if calming down were that simple, you would’ve done it already.
That’s why I want to share a few natural ways to ease anxiety.
These tips are not about “fixing” you or making stress disappear overnight. Instead, they’re gentle, practical practices that can help your nervous system remember what safety feels like.
👉 Here are some of the natural, somatic tools I come back to again and again, for myself and with clients.
1. Grounding To Regulate Your Body
When anxiety pulls you into “what if” mode, grounding can bring you back to the here and now.
I often guide clients through a simple calming sensory practice, because when anxiety takes hold, your body isn’t convinced by pep talks or positive thinking. What it really needs is a direct experience of safety in the present moment.
Therapist Tip: Look around and name five things you see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste. Move slowly. Let your body notice. This one's an oldie but goodie. It's commonly used when working with trauma clients to help ground them in the present moment.
Grounding helps most when you understand the different ways anxiety shows up in your body and mind. If you want to learn more about those signs, I shared them in our blog, Is This Anxiety? The Subtle Signs You Might Be Missing.
2. Breathing to Help Your Body Settle
I’ve learned that when my anxiety spikes, my breath almost always becomes shallow and fast, as if my body is bracing for danger, even when nothing is happening.
Breathing with intention is one of the quickest ways to remind the nervous system it’s okay to settle, because it activates the parasympathetic nervous system, which signals to the body that it’s safe to relax and come out of “fight-or-flight.”
Therapist Tip: Inhale through your nose for 4 counts, then exhale through your mouth for 6 counts. That longer exhale is what tells your body, “I’m safe enough to slow down.” The longer exhale is a way to activate the parasympathetic nervous system.
3. Moving Gently to Release Tension
Anxiety doesn’t just affect your thoughts; it gets stored in your body, too.
I see this so often in clients: tight jaws, hunched shoulders, or a leg that just won't stop moving. And honestly? I’ve carried that same tension myself and often have tightness in my neck and shoulders.
When you move, even just a little, you give your body a way to release what it’s holding.
Therapist Tip: Roll your shoulders, stretch your arms overhead, or shake out your hands. If you’re able to, step outside for a short walk. Movement + fresh air is one of the simplest resets I know.
4. Journaling to Clear Mental Loops
Have you ever noticed how anxious thoughts can loop on repeat, like they never stop playing in your head?
Journaling can help break that loop. I often tell clients that thoughts left swirling in your head often grow louder. Writing them down gives them form, and with form comes the chance to shape, shift, and process them.
“Writing them down gives them form, and with form comes the chance to shape, shift, and process them.”
Therapist Tip: Open a notebook and start with the words, “Right now, I feel…” Don’t edit. Don’t overthink. Just let it spill out. You might be surprised at how much lighter you feel after just a few minutes.
5. Establishing a Routine in Your Day for Nervous System Balance
One of the most natural ways to calm anxiety is by creating steady rhythms in your life.
Our nervous systems crave predictability, regular meals, consistent rest, movement, and moments of pause, all of which give your body signals of safety. When those rhythms are missing, anxiety often has more space to grow.
I’ve noticed in myself (and with clients) how skipping meals, staying up too late, or overloading on caffeine can leave the body feeling jittery and on edge.
On the other hand, creating gentle daily rhythms, eating at regular times, drinking enough water, moving your body, and making space for downtime can help the nervous system find balance.
Therapist Tip: Choose one area of your day where you can add more rhythm. Maybe it’s starting your morning with a calm routine, taking a short walk after lunch, or setting a bedtime reminder so your body knows it’s time to unwind. Small, steady rhythms can do more for anxiety than you might expect. If you would like more info on how to start a daily rhythm, check out our blog, How to Build A Daily Routine to Support Overwhelm.
6. Spending Time in Nature to Restore a Sense of Calm
There’s something about being outside that can shift anxiety in a way nothing else does. I notice it in my own body almost immediately; the way my shoulders drop a little, the way my breath deepens.
Nature has a regulating effect.
Even a few minutes in fresh air can remind your nervous system that life is bigger than the cycle of worry you’re in.
Therapist Tip: Step outside and notice three things, like the feeling of the ground steady beneath your feet, the sound of the wind moving or birds calling, or the colors that catch your eye. Let your senses soak it in.
Final Thoughts
Here’s what I want you to remember: these natural practices aren’t about “curing” anxiety or expecting yourself to feel calm all the time. They’re about giving your nervous system small, steady reminders that safety exists. And over time, those reminders add up.
It’s also important to know that these tools take practice and patience. At first, you might not notice a huge shift, or you might find it difficult to concentrate at times, and that’s okay.
Your nervous system has probably been carrying anxiety for a long time, so learning to settle again can take repetition.
The goal isn’t to “get it right”; the goal is to keep showing up with compassion for yourself, even if the progress feels small.
You deserve moments of peace, and it’s possible to create more of them with time, practice, and gentleness toward yourself.
This Week’s Affirmations
Anxiety does not define me. I am more than what I feel in this moment.
I don’t need to get this perfect for it to matter.
My body carries wisdom, and I can learn to listen to it with kindness.
My nervous system is learning that safety is possible.
I can meet my anxiety with compassion instead of judgment.
Additional Resources
**If you’re interested in learning more about ways to support and heal anxiety, check out these books below:
Dare: The New Way to End Anxiety and Stop Panic Attacks Fast by Barry McDonagh
My Age of Anxiety: Fear, Hope, Dread, and the Search for Peace of Mind by Scott Stossel
Loving Someone with Anxiety: Understanding and Helping Your Partner by Kate N. Thieda MS LPCA NCC
**Some product links are affiliate links, which means we'll receive a commission if you purchase through our link, at no extra cost to you. Please read the full disclosure here.
