10 Natural Ways to Calm Anxiety Backed by a Mental Health Professional
Discover 10 natural anxiety relief techniques recommended by the mental health profession, from therapy and breathwork to cold exposure and grounding tools.
ANXIETY
Khushboo- Psychologist
1 min read
Anxiety often feels like a storm in your body—racing thoughts, tight chest, and restlessness. While professional therapy is one of the most effective and natural long-term treatments, there are also simple, research-backed techniques you can try on your own to ease anxiety safely. Here are 10 proven ways to calm anxiety:
Deep Breathing – Box breathing (inhale 4, hold 4, exhale 4, hold 4) calms the nervous system.
Exercise – Movement, even a brisk walk, releases tension and balances brain chemicals.
Mindfulness Meditation – Slows down racing thoughts and helps re-center the mind.
Ice Therapy – Holding an ice cube or splashing cold water on your face activates the dive reflex, which slows heart rate and eases panic.
Relax Your Tongue – Anxiety often tenses the tongue without us realizing. Gently placing the tongue at the bottom of your mouth helps deactivate the fight-or-flight response.
Journaling – Putting anxious thoughts on paper can help you gain perspective and feel lighter.
Grounding Techniques – Use the 5-4-3-2-1 method to engage your senses and stay present.
Nature Exposure – Time outdoors reduces cortisol and promotes emotional stability.
Aromatherapy – Essential oils like lavender, bergamot, or peppermint promote calm.
Social Connection – Talking to someone who makes you feel safe can reduce anxiety symptoms quickly.
