Anxiety is such an uncomfortable feeling. Shortness of breath, sweaty palms, and it feels like the whole world is on a tilt. It can feel overwhelming, but the good news is anxiety can be helped in many ways; it just depends on what works best for each individual. Only you know what is best for your situation. For some that is a medication prescribed by a doctor to aid in regulating anxiety, while some prefer to self-regulate with more natural remedies. I myself prefer the more natural remedies because I find it makes me feel more connected within myself to self-regulate as best I can. Here I’d like to discuss with you some nonmedicinal ways to calm anxiety.
Exercise
I know, could have seen that one coming. Committing to an exercise routine can be difficult. If you’re anything like me the idea of going to the gym where other people can see you working out only makes it worse! However, there are many at-home fitness programs and various types of home gym equipment that can help you get fit right into your comfort zone. Also, walking is one of the best workouts you can do, it makes excellent cardio. Exercise is a great start to managing anxiety because it releases endorphins that can help combat anxiety and even depression. A simple exercise routine provides mental and physical health benefits that shouldn’t be overlooked.
Meditation
Meditation has been used for centuries for self regulation. Meditation is a tool for calming, shifting perspective, managing stress, and manifesting good energy. The great part about meditation is it can be done anywhere, anytime, for as long or as briefly as you like. It can be as simple as taking a few deep breaths and saying a mantra to yourself that calms you. Or perhaps, a guided meditation. Guided meditation can be found on free or paid apps and even on Youtube. An important tool that can be used with meditation is knowing good breathing exercises that help calm your nervous system. These can also be found in these same sources. Meditation is a proven help to anxiety and stress. It is even known to help manage symptoms of serious conditions like chronic pain and heart disease.
Art expression
Expression through art is a powerful thing. Artists for centuries have got people thinking and shifted many perspectives. What do you need to say in your art? What message do you have for the world? Art is so powerful that it is a common form of therapy known simply as Art Therapy. There was a study performed on the relationship between Art Therapy and women who have anxiety that found Art Therapy drastically reduced anxiety symptoms and improved the quality of life for the participants. Some common forms of Art Therapy are painting, drawing, sculpting, etc. If you’d like to try it, perhaps you could start with a challenging coloring book, try your hand at a sketch pad, or a painting tutorial on youtube. I myself recommend Bob Ross’s painting tutorials. I find his voice and the way he paints to be quite soothing.
Diet
Changing your diet doesn’t cure anxiety by no means but eating the right foods can help. According to the Mayo Clinic, there are some practices you can add to your diet that may help reduce anxiety symptoms. They recommend eating breakfast with protein, eating whole grain foods, drinking plenty of water, avoiding caffeine, and of course, trying to eat balanced healthy meals. Also, according to research done by Harvard Health, there are some specific foods that have proven to help lower anxiety as well. For instance foods rich in Zinc like oysters, cashews, liver, beef, and egg yolks have been linked to lowered anxiety. Foods rich in Omega-3 like salmon have also shown a link to lowering anxiety. Proper nutrition and healthy dieting choices can make a significant impact in lowering anxiety. For further information on specific foods and their correlation to anxiety please visit Harvard’s article found linked below.
Strong sleep habits
Sleep is a vital part of our overall health and plays a big role in our mental health. Developing strong sleep habits can significantly help anxiety symptoms. It’s common to have sleep problems because of anxiety, and anxiety because of lack of sleep. So it’s no surprise that having good sleeping habits can make a huge difference. It’s recommended to have a routine bedtime and time you wake up, as well as a nightly and morning routine to start and end your day. There are many ways to structure a routine but a good place to start is identifying your self-care needs and divvying them up between your morning and nightly routine. Managing your anxiety can be overwhelming, but remember that it’s okay to start small. After all, you have to start somewhere, whether that’s a 10-minute walk every other day, or focusing on sleep. Just take that first step, and start!

Works Cited
“Anxiety and Sleep.” Sleep Foundation, 16 December 2022,
https://www.sleepfoundation.org/mental-health/anxiety-and-sleep. Accessed
10 January 2023.
“Coping with anxiety: Can diet make a difference?” Mayo Clinic,
https://www.mayoclinic.org/diseases-conditions/generalized-anxiety-
disorder/expert-answers/coping-with-anxiety/faq-20057987. Accessed 10
January 2023.
“Depression and anxiety: Exercise eases symptoms.” Mayo Clinic,
https://www.mayoclinic.org/diseases-conditions/depression/in-
depth/depression-and-exercise/art-20046495. Accessed 10 January 2023.
“The Effectiveness of Art Therapy for Anxiety in Adult Women: A Randomized
Controlled Trial.” NCBI, 29 May 2019,
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6549595/. Accessed 10 January
2023.
Otto, Michael W., and Jasper AJ Smits. “Exercise for Stress and Anxiety | Anxiety
and.” Anxiety and Depression Association of America, ADAA, 28 October
2022, https://adaa.org/living-with-anxiety/managing-anxiety/exercise-stress-
and-anxiety. Accessed 10 January 2023.
Comments