Natural ways to support anxiety + my morning routine when I’m feeling anxious
Recently, I shared a post about how I approach my mornings when I’m feeling anxious, and I realized that so many women in my community could relate. On days when anxiety levels are high, my approach to wellness definitely looks different, so I thought I would do a deep dive into all the ways you can support anxiety naturally, especially since these days, anxiety is more of the norm than the exception. While you should never hesitate to seek support from a therapist or mental health professional, there are so many natural ways to support your mental well-being alongside therapy. Anyone who struggles with anxiety knows that it can really get in the way of life, but my goal is to empower you with holistic, accessible approaches that actually work and will help you feel good mentally and physically. Remember - mental health is health, so don’t be afraid to give your mental health the attention and support that it deserves.
Understanding Anxiety
Before we get into specifics, it’s important to note that anxiety is a natural response to stress and isn’t always a bad thing. It can alert us to dangers, help us prepare for big moments, and focus our attention on the things that matter. The goal is not to demonize anxiety, but befriend it and work with it.
Everybody gets anxious sometimes, but when the anxious feelings don’t go away after the big moment, and/or start to interfere with work and social life, that’s typically when it might be time to rally in some extra support and tools.
My morning routine when I’m feeling a little anxious
Different things work for different people, but personally, this is what I’ve found works best for me to reduce anxiety symptoms naturally.
Slow wake-ups. There’s nothing worse than waking up anxious and then having to rush out the door in the morning. For me, slow wake-ups really help me ground and stay centered. That might mean setting your alarm a little bit earlier during the week so that you have plenty of time to care for yourself if your body is showing signs of anxiety that day, but even just a few extra minutes can really make a difference in how you feel.
Quick meditation or breath work: Meditation is a powerful, (basically) free tool that can have a profound impact on anxiety. Personally, focusing my attention on the present moment through breath work or meditation is the fastest way to soothe and ground when I’m feeling untethered. There are so many mindfulness practices out there that you can try on: box breathing, body scan meditation, alternate nostril breathing, or even practicing mindfulness in the shower or while you’re making your morning coffee. If you’re just getting started and feel overwhelmed, apps like Insight Timer, Headspace and Calm have lots of options for guided meditations - just put your headphones on and let the voice lead the way.
Gratitude Journal: The simple practice of writing down a few things that I appreciate really helps put things into perspective. Sometimes we can get so caught up about small things that we forget to take a step back and look at the bigger picture. Plus, I’m a firm believer that focusing your attention on what’s going well in your life will help you attract more positivity into your life.
No caffeine. Although I love my morning brew ritual, caffeine and an anxious mind don’t make a very good combo. In my house, anxious mornings usually call for an herbal tea or coffee alternative. I’m currently loving Pique’s Nandaka Cacao & Adoptogens for a gentler morning wake up. I love the natural calming agents like Reishi and Lion’s Mane, and Cacao has a warmth and coziness that’s similar to coffee, without the jitters.
Low impact movement. Exercise of any kind is one of the most effective ways to relieve stress and anxiety, but a high impact workout can spike cortisol levels and further dysregulate my nervous system on anxious days. Instead, I like to opt for lower impact movements like pilates, yoga and long walks to support both body & mind.
A gut healthy breakfast: If you’ve been following me for awhile, you know that gut health plays a crucial role in mental health, so on extra anxious days, it’s important that I get a nourishing, gut healthy breakfast in to fuel my body and support the symbiotic gut-brain relationship. Antioxidant-rich fruits, a gut-healthy fiber source, omega 3’s and high quality protein are a few boxes to check when building your breakfast plate to ensure your gut & brain have what they need to thrive. Adding a high quality probiotic supplement to your morning routine isn’t a bad idea either; probiotics support your gut health, which can in turn support your mental health and help lower overall anxiety levels over time.
Supplements & Herbal Remedies: Sometimes when anxious feelings are high, I’ll supplement with herbs like ashwaganda, an adaptogen used in Ayurvedic medicine that has been shown to reduce anxiety and stress. Other herbal remedies that can help with anxiety include chamomile, lavender, maca, tulsi, and reishi mushrooms.
Other ways to support anxiety
Sleep deep: Sleep quality is so essential for overall mental health and well-being, but unfortunately, anxiety impacts how well we sleep, which in turn exacerbates anxiety. This creates a vicious cycle between sleep and anxiety that’s difficult to break. One thing that’s really helped me is focusing on “sleep hygiene” - establishing a regular bed time, creating a restful evening environment with essential oils, dimming the lights, and minimizing screen time. I also love creating a sleepy girl ritual to help signal my brain that it’s time to wind down: a tart cherry magnesium drink, relaxing & hydrating skin routine, reading a good book, putting on your red light therapy mask, or all of the above (no routine is too extra over here!). Whatever ritual resonates with you, the point is to do it consistently so that you train your brain to recognize the signals to wind down at night.
Mind Caffeine and Alcohol: There’s no denying alcohol and caffeine exacerbate anxiety, so in seasons when anxiety levels are higher, it might be worth considering a no-alcohol or low-alcohol lifestyle. Luckily, there’s a growing community of people embracing life without alcohol, and most restaurants now have plenty of delicious mocktails on the menu so that you don’t have to feel like you’re missing out. Whether you choose a sober curious lifestyle or mindful drinking, it’s about doing what makes you feel your best mentally and physically. With all the alternative options out there, it’s never been easier to explore a reduction in alcohol and caffeine; you may just find that it’s a lot easier than you thought.
Cognitive Behavioral Techniques: CBT is a popular and effective treatment for anxiety, and while working with a therapist is always ideal (especially for things like trauma recovery) there are several CBT techniques you can practice on your own for everyday worries and stressors:
Thought Records: Writing down your anxious thoughts and examining the evidence for and against them
Though Replacement: “Catching” the negative thought when it arises and then “replacing” it with a new, positive thought that’s more likely to be truth
Exposure Therapy: Testing out your fears in a gentle and controlled way to help reduce anxiety about situations that cause you stress
Creative outlets: Expressing yourself artistically can be a powerful way to release anxiety from the mind & body. It’s not about being the best painter or dancer, but rather using creative expression to process and release whatever is weighing you down. Art, music, writing, dancing, fashion, and decorating are just a few ideas you can try on to help you process, release and express emotions in a healthy and fulfilling way.
Time in nature: Spending time outside has been shown to reduce stress and improve mood and it provides a calming environment that can help you feel more grounded, connected and present. Practices like shinrin-yoku (forest bathing) can help regulate a heightened nervous system by immersing yourself in a forest environment and taking in all the sights, sounds, and smells without distraction from the outside world.
Hot & Cold Therapy: Most people are either cold plunge or sauna people (personally, I fall in the latter category). But in Japan, it’s common to combine hot & cold therapy to induce what’s known as the “totonou state,” which refers to a state of happiness and calm after exposing the body to both hot & cold. One study observed the neural changes of hot & cold therapy, and the results show promise for being an effective tool to regulate nervous system and mood.
Hopefully you can see by now that if you struggle with anxiety, A) you are not alone, and B) there are so many tools out there that you can try on. Ultimately, anxiety is not a one size fits all and often requires multiple methods of support. For me, incorporating meditation, gratitude, low impact exercise, a gut healthy diet, and support from medicinal herbs like ashwaghanda has been the most impactful on treating and preventing anxiety. Remember, natural approaches are incredible supportive, but you should never hesitate to reach out and get the support you need from a therapist or mental health professional if you need it. With the right strategies and a holistic approach to mental health, you can feel calmer, clearer, and more grounded when it comes to your mental health.
If you need support reaching your health and wellness goals, you can always reach out to me here to learn more about coaching.
