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How to Deal with Anxiety Holistically

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Clinically Reviewed by:
Lindsey Rae Ackerman, LMFT

Written by:
Alex Salman, MPH on April 5, 2024

If you’re someone who struggles with generalized anxiety disorder (GAD), you know that it can be all-consuming and interfere with your daily life. You might feel like you’re always on edge, unable to relax, and constantly worrying about what could go wrong. While there’s no magic cure for anxiety, there are things you can do to manage it holistically.

In this blog post, we’ll share some tips for dealing with anxiety in a holistic way. We hope these tips on how to deal with anxiety holistically will help you find some relief and peace of mind.

What Is Anxiety

Anxiety is a feeling of unease, such as worry or fear, that can be mild or severe. People with anxiety disorders may experience symptoms such as: feeling tense, nervous, or edgy; having a sense of impending danger, panic, or doom; having an increased heart rate; sweating; trembling; breathing rapidly; and feeling dizzy, faint, or nauseous. Anxiety disorders are treatable and the first step is to see a mental health expert to get diagnosed.

Types of Anxiety Disorders

There are many different types of anxiety, each with its own set of symptoms.

Generalized anxiety disorder (GAD)

GAD is characterized by excessive worry and tension, even when there is nothing to trigger the anxiety.

Social anxiety disorder (SAD)

SAD is marked by intense fear and self-consciousness in social situations.

Panic disorder

Panic disorder is characterized by recurrent panic attacks, which are sudden periods of intense fear or discomfort that can include physical symptoms like increased heart rate and chest pain.

Obsessive-compulsive disorder (OCD)

OCD is characterized by unwanted, intrusive thoughts (obsessions) and repetitive behaviors (compulsions) that the person feels compelled to do in order to ease their anxiety.

Other types of anxiety disorders

post-traumatic stress disorder (PTSD), phobias, and separation anxiety disorder.

While all types of anxiety can be debilitating, treatment is available and effective for many people.

Identify your triggers – what sets off your anxiety attacks?

Identifying anxiety triggers is an important step in managing anxiety symptoms and preventing anxiety attacks. Anxiety can be triggered by a variety of stimuli, from a stressful event or situation to physical changes like illness or lack of sleep. It’s important to recognize the signs that anxiety is mounting and address these triggers before they become unmanageable. One way to do this is by regularly reflecting on your thoughts, feelings, and behaviors, as well as recognizing any patterns or consistent themes that might be causing anxiety. Taking time out of your day to practice mindful meditation or self-care activities can also be helpful in reducing anxiety levels. Additionally, monitoring your physical well-being and speaking with a mental health professional are two other strategies that can help you identify anxiety triggers and work toward developing better coping mechanisms. Taking proactive measures to manage anxiety triggers is essential for living a calmer, more balanced life.

Avoid caffeine and alcohol, which can exacerbate anxiety symptoms

The body’s response to anxiety has been well-studied, and certain substances can wreak havoc on those already experiencing nervousness and elevated levels of stress making anxiety worse. Caffeine, alcohol, and drugs are two of the most common culprits for exacerbating anxiety symptoms, especially in those with an already heightened sense of alertness. Those who have general anxiety disorder or a panic disorder are specifically vulnerable to worsened mental health as a result of abuse – caffeine can cause physical jitteriness as well as an increase in cortisol production, while alcohol may show an immediate calming effect but later lead to withdrawal effects that can add more tension to the issue. To minimize the aggravation of existing and potential symptoms related to anxiety, avoid ingesting caffeine and alcohol in any significant quantities. Doing this will ensure a better quality of life without having to worry about unnecessary stressors.

Eat a healthy diet and exercise regularly – both help to reduce stress levels

Maintaining a healthy lifestyle can reduce stress levels and help to improve overall mental health and physical well-being. Eating a balanced diet is key for stress relief; try to include plenty of fresh produce, lean proteins, and complex carbohydrates such as whole grains, beans, and quinoa. Eating regularly will also help the body maintain its energy levels throughout the day.

Regular exercise or physical activity is another important component in reducing stress, as it releases chemicals such as endorphins that reduce anxiety and tension while improving your mood. It’s best to stick to an activity you enjoy or find calming, such as walking, running, swimming, yoga, or Pilates. Aim for thirty minutes three to five days a week – this is enough to reduce stress without putting too much strain on your body. Remember that balancing diet and exercise with plenty of restful sleep is the most important factor when trying to reduce stress levels – with these three elements combined, you’ll be in top condition both mentally and physically.

Practice deep breathing exercises or meditation to calm yourself down

Taking a few moments to practice meditation or deep breathing exercises can provide relief from anxiety and panic attacks, allowing you to regain your focus and reframe difficult situations. Studies have shown that meditation decreases distress, physical pain, and aids in reducing stress-related hormones like cortisol. A few simple meditation exercises can help you calm down during anxious times. Start by finding a quiet space and sitting in a comfortable position with your eyes closed and your hands resting on your lap. Take long deep breaths and feel the air flowing into your body as it relaxes you bit by bit. Spend 10-15 minutes enjoying this exercise each day, spending the entire time focusing on your body’s relaxation response. You will soon find meditation for anxiety is an essential aid in calming yourself down when faced with challenging situations such as panic attacks.

Practice good sleep hygiene

Getting a good night’s sleep is important for overall health and well-being, but it can be especially helpful for those who suffer from anxiety. Fortunately, there are a few simple steps that can promote better sleep hygiene and help to reduce anxiety levels. First, it is important to establish a regular sleep schedule and stick to it as much as possible. This means going to bed and waking up at the same time each day, even on weekends. Second, create a relaxing bedtime routine to help cue your body that it is time to wind down for the evening. This might involve reading a book, taking a bath, or stretching. Finally, make sure that your sleeping environment is dark, quiet, and cool to promote deep, restful sleep.

Talk to someone about what you’re going through – a therapist, friend, or family member

Knowing when and how to open up to someone about one’s anxiety disorder is important. Without the right guidance and support, anxiety can be overwhelming and unmanageable on your own. Talking to a trusted friend or family member can help make anxiety more manageable, specifically by having someone that you can really confide in and express yourself with. Having someone to talk through things with can provide insight that can be difficult for us to make ourselves, appreciate life from another angle, or help manage anxiety-induced thoughts that may have been overlooked before. Seeking professional help from a therapist may also be helpful as anxiety disorders affect people differently according to individuals’ unique circumstances. A licensed therapist or mental health provider is trained to assist anxiety sufferers in determining what therapy best suits their needs; this could range from cognitive-behavioral therapy to medication management depending on the severity of the disorder. Talking openly about your anxiety disorder helps build strength of character, reduce stress levels and feel better equipped mentally–all of which are linked to better health outcomes. Therefore, when dealing with anxiety, seeking out proper help makes all the difference; never underestimate the power of speaking out loud and sharing your experiences with those close to you who understand what you are going through. There is no need to face anxiety alone – talking it out gives us access to helpful resources we would not otherwise have known existed. Take advantage of the opportunity; opening up about it is always validating and comforting during troubled times!

Seek professional help if your anxiety is severe and impacting your quality of life

Anxiety can be a completely normal and natural emotion, but sometimes it can become too overwhelming, and that’s when it starts to have a negative impact on our lives. Severe anxiety can affect how we think and behave and even lead to physical symptoms or a panic attack. This kind of anxiety should not be taken lightly, and seeking help from a mental health professional is recommended before the situation worsens. There are numerous treatments available for severe anxiety disorders, from medication to cognitive behavioral therapy. It may take some time to find the right approach that works for you, so don’t give up. And remember, there is no shame in seeking help; in fact, it shows courage and strength! Professional help can make all the difference in improving your quality of life, so don’t hesitate to reach out if you are struggling with a severe anxiety disorder.


If you’re feeling anxious, know that you’re not alone. Millions of people suffer from anxious thoughts or anxiety disorders, but there are coping strategies that can ease your symptoms. Identify your triggers and try to avoid them as much as possible. Caffeine and alcohol can make anxiety or a panic attack worse, so cut back or eliminate them if possible. Eating a healthy diet and getting regular exercise will help reduce your stress levels overall. If you find yourself in the middle of an anxiety attack, practice deep breathing exercises or meditation to calm yourself down. And finally, talk to someone about your mental health – a therapist, friend, or family member can all provide support and understanding.

Anxiety Treatment at Clear Behavioral Health

If your anxiety is severe and impacting your quality of life, seek professional help from a mental health expert. There’s no shame in admitting that you need help – many people do. Call Clear Behavioral Health today for more information on our generalized anxiety disorder treatment and how we can help you overcome your anxiety disorder.

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