For some, anxiety is an occasional, unwelcome visitor. For others, it’s a familiar challenge. For many of us, anxiety can even feel like a constant companion that interrupts daily life and makes it harder to feel calm, focused, and present.
Anxiety can get in your way, causing emotional distress or even physical symptoms that leave you feeling tired or unwell. It can also make you feel powerless, but you are not powerless. With the right tools and support, you can learn how to manage anxious thoughts, calm your body, and regain a greater sense of control.
The good news is that no matter what your relationship with anxiety looks like, there are ways to reduce it. For moments when anxiety comes on quickly, the techniques below can help provide immediate relief. To support long-term well-being, we also cover lifestyle changes that may help reduce chronic anxiety over time.
As with any health regimen, consult your doctor before making major changes or starting any practice that could interfere with ongoing treatment.
Table of Contents
How to Reduce Anxiety Naturally: Key Takeaways
- Certain techniques can help provide immediate anxiety relief.
- Lifestyle changes, such as improving sleep and nutrition, may help reduce anxiety over time.
- Anti-anxiety classes, meditation, therapy, and wellness support can help you develop healthier ways to manage anxiety and stress.
7 Tips for Reducing Anxiety Immediately
When you feel anxiety coming on, it’s best to address it quickly. Try these seven tips and experiment to see what works best for you. You may prefer one approach or a combination of techniques, since the same strategy may not work for every situation.
1. Challenge Your Fears
Sometimes, our minds mistake worst-case scenarios for certain outcomes. One of the best things you can do when you feel anxious is to identify the source of your anxiety. What fear is driving the negative thoughts? What are you afraid might happen?
When anxiety hits, ask yourself what you really fear in that situation. Then, ask yourself how likely that outcome is. Is there anything you can do to reduce that likelihood? If so, take that step.
There may not always be a lot you can do, but you can still benefit from reminding yourself of more realistic outcomes and the things that remain within your control.
2. Use the 333 Rule for Anxiety
Anxiety attacks can feel frightening. In the middle of one, it may seem as though you are losing control. That is why it can help to know simple techniques that bring your attention back to the present moment.
The 333 rule for anxiety is a common grounding technique that many people find helpful. Take a moment to:
- Identify three things you can see around you.
- Name three sounds you can hear.
- Touch or move three parts of your body.
The 333 rule grounds you in your body and environment, helping interrupt anxious thought patterns. Give it a try the next time you feel overwhelmed.
3. Do a Breathing Exercise
Focusing on your breath can help release stress and anxiety. Anxiety often leads to shallow breathing, which can make your body feel even more tense and make it harder to return to a calm state.
Even if you are breathing normally, deep breathing exercises can help you move through an anxious moment. You can start with this simple exercise:
- Get comfortable and tune in to your body, relaxing any areas of tension.
- Slow down your inhalation and exhalation. Try inhaling for four seconds and exhaling for four seconds.
- Notice the air moving through your body. Place your hand on your rib cage and feel it expand as your diaphragm fills.
- Breathe in slowly through your nose. Exhale through your mouth, narrowing your lips as if you are breathing out through a straw.
- Repeat for five deep breaths.
While more extensive breathwork can be part of your holistic wellness practice, even short sessions can be helpful. Take two minutes to breathe when you feel pressured. Even on a busy day, those two minutes can make a difference.
To learn more about breathwork and breathing exercises, check out our article, 'Breathing Exercises to Reduce Stress'.
4. Put It Into Words
Whether you prefer talking to a trusted friend or writing in a journal, putting your thoughts into words can help you identify what is causing your anxiety. This can make anxiety feel easier to manage. Similar to challenging your fears, it encourages you to name your worries clearly. A named fear is often easier to confront than a vague mix of thoughts and feelings.
Journaling for mental health can help you:
- Prioritize problems and handle them one at a time.
- Track symptoms and triggers so you can adjust your behavior.
- Practice positive self-talk and calming mantras.
While writing, try to silence your inner critic. This writing is just for you, and the quality of the writing does not matter. The more you write, the easier it may become to put your thoughts on the page. The goal is to identify the source of your anxiety. Sometimes, you have to name it to tame it.
5. Sip Some Herbal Tea
The next time you feel anxious, consider setting your cup of coffee aside and reaching for a cup of decaffeinated herbal tea instead. Caffeine can aggravate anxiety, while certain herbal teas may offer calming properties. Sip slowly and let the taste and fragrance help soothe you. You can also consult an aromatherapist in Sofia to help you find aromatic herbs that may work best for your needs.
Chamomile, valerian root, and lavender may also help support relaxation after a stressful day. You can also try tea rich in adaptogens, which are herbs traditionally used to help the body adapt to stress.
Shop for herbal teas in Sofia.
6. Move
Think of this strategy in two ways.
First, move by changing your position or environment. Sometimes, a physical adjustment can disrupt negative thought patterns. Go to a different room, stand up, adjust your posture, or take a moment to stretch wherever you are.
Second, move through the exercise. If your schedule allows, go for a walk or take a fitness class. Try to incorporate daily movement into your routine. Practicing yoga, for example, can offer both mental and physical benefits. Exercise can help shift your mood, support better sleep, and prepare you to face tomorrow with more energy and clarity.
7. Try a Quick Live Class with a Free Trial of Sofia Prime
Sofia offers multiple resources for people experiencing anxiety. Sign up for a free trial of Sofia Prime to access hundreds of live classes each month from vetted providers. You can also book directly with a provider. There is no charge to access the Sofia Marketplace, where you can find services, products, and providers to support your health and wellness needs.
Our classes are designed to be approachable and easy to complete. Find short classes you can take at work or whenever you need a quick break. From meditation, health coaching, and yoga to tai chi and qigong, you can explore classes that may help you reduce anxiety, sleep better, improve your mood, and build resilience.
Try one of these live meditation and mindfulness classes:
- Sleep Better Meditation
- Managing Anxiety
- Let Go of Stress
- Breathwork for Anxiety
- Qigong Breathing for Calm
Each class is offered by an expert instructor in the Sofia Prime Wellness Program. Whatever you choose, you can return to your day with a greater sense of peace and empowerment.
7 Long-Term Strategies to Manage Anxiety Levels
In addition to quick coping techniques that can help when anxiety starts to rise, long-term lifestyle changes may also support your overall mental health and well-being. Over time, these small changes can have a meaningful impact on how you manage anxiety.
1. Be Kind to Yourself
Everyone feels anxious from time to time. That is okay. While it is important to learn how to relieve anxiety in healthy ways, it is also essential to be kind to yourself. Self-compassion can help calm the body’s threat response, giving your mind and body a better chance to recover and reset.
Practice mindfulness and meditation, and try directing loving attention toward yourself. Celebrate your body and be grateful for the unique strengths you have.
In other words, offer yourself the same understanding and care you would show a loved one.
Want an in-depth overview of meditation? Check out our article 'What is Meditation'.
2. Maintain a Healthy Diet
If you experience chronic anxiety, it may be helpful to look at your diet. A balanced, nutritious diet can support mood stability. In addition, certain foods and drinks may trigger or worsen anxiety symptoms for some people.
A. Moderate Caffeine and Alcohol Use
Caffeine can elevate your blood pressure and heart rate, mimicking some physical symptoms of anxiety. When your body feels anxious, your mind may follow.
Although alcohol may feel relaxing at first, it can be harmful in the long run. While an occasional drink may be fine for some people, alcohol depresses the central nervous system. Too much alcohol can eventually affect your ability to manage stress.
B. Avoid Processed Sugar and Trans Fats
Sugary foods cause blood sugar to spike and crash, a roller coaster that makes you more susceptible to anxiety and depression. Trans fats have also been linked to depression and unstable moods. Aim for a diet rich in whole fruits and vegetables, complex carbohydrates, healthy fats, and lean sources of protein.
3. Get Plenty of Sleep
Sleep is essential for both physical and mental health. Unfortunately, more than half of Americans report regular feelings of sleepiness during the daytime, and more than a third report sleeping less than an average of seven hours a night.
Anxiety and sleep deprivation can feed into each other. Worry can keep you awake at night, while mental agitation can make it harder to stay asleep or sleep restfully. On the other hand, lack of sleep can negatively affect mood and emotional health. As a result, poor sleep may make you more prone to anxiety and less able to manage it well.
Try to get at least seven hours of sleep each night. To help yourself fall asleep, exercise during the day and give yourself time to wind down at night with herbal tea, a good book, or another calming routine. You may also want to avoid caffeine and blue-light screens as bedtime approaches.
4. Consider Vitamin B Supplements
Vitamin B supplements offer you one natural way to calm down anxiety. Vitamin B6 is a particularly good source. One study found that participants given 100mg of B6 demonstrated a reduction in anxiety symptoms, suggesting improved functioning of the neurotransmitter involved in calming and relaxing (GABA).
Add a B-vitamin supplement — or a multivitamin that includes a potent B-vitamin complex — to your daily regimen. Take stock of your results after a month. You’ll likely find that you have more energy and less anxiety.
5. Spend Time Outside
Step away from your desk and spend time outdoors when you can. Fresh air and natural surroundings can help improve your mood, while open spaces may reduce feelings of being trapped or overwhelmed. If possible, leave work behind for a while and give yourself time to reset.
A little sunlight can also be beneficial. Both depression and anxiety may worsen during long, gray winter months as serotonin levels drop. Put on sunscreen and get some sunlight when possible. If your anxiety tends to worsen in winter, a sun lamp may help make up for reduced exposure to natural light.
6. Practice Self-Care with Anti-Anxiety Treatments and Classes
Self-care can mean different things, so pay attention to what you need most. You might find support from a therapist or one of our mental health professionals who specializes in anxiety. They offer a wide range of services. You might:
- Work through anxiety with a wellness or life coach.
- Learn new coping strategies through practices such as Reiki therapy or acupressure.
- Explore aromatherapy and essential oils for anxiety.
- Discuss your diet and potential anxiety triggers with a nutritionist.
Sometimes, there is no substitute for one-on-one or small-group support. Other times, you may simply need time for yourself. Take a relaxing bath with bath salts, schedule a massage, or give yourself a facial as a way to pamper your skin and enjoy some well-earned relaxation.
7. Start the Sofia Prime Wellness Program with Daily Meditation
A low-anxiety lifestyle often depends on consistent, supportive habits. The Sofia Prime Wellness Program offers access to daily meditation and wellness training to help you build those habits over time.
You can also explore live classes focused on calming anxiety. These classes are designed to help you feel more centered, grounded, and supported.
Let Sofia Health Help You Reduce Your Anxiety
Whether you prefer a subscription for live classes or want to shop for individual services, classes, or products, Sofia Health has you covered. We are here to help you meet your wellness goals for physical, mental, emotional, and spiritual health. You can also explore services from providers in the Sofia Marketplace.
Better yet, make wellness a daily part of your routine. Sofia Prime offers both live classes and an extensive on-demand video library. Choose from high-quality offerings in wellness, nutrition, fitness, meditation, and more.
To learn more about the benefits of meditation, check out our article, 'Top 10 Science-Based Benefits of Meditation'.
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