Anxiety can feel like a silent thief, quietly robbing you of joy, presence, and peace of mind. For those who prefer a natural path to mental and emotional wellness, there is good news: nature offers us a powerful toolbox. These strategies, grounded in mind-body science and holistic traditions, can help soothe the nervous system and restore calm without relying on pharmaceuticals. Here are my top 10 natural strategies for overcoming anxiety:

1. Practice Conscious Breathing

Intentional breathwork is one of the fastest ways to reset the nervous system. Techniques like box breathing (inhale 4 seconds, hold 4, exhale 4, hold 4) or 4-7-8 breathing help shift your body from fight-or-flight mode to rest-and-digest. Just five minutes a day can have a profound impact.

🌿 Tip: Try breathwork barefoot in nature for an extra grounding boost.

2. Embrace Herbal Allies

Mother Nature provides powerful plant-based remedies. Some of the most effective herbs for calming anxiety include:

• Ashwagandha – an adaptogen that helps regulate cortisol
• Chamomile – a gentle sedative, perfect for evening tea
• Lemon Balm – uplifts mood while calming the mind
• Passionflower – helpful for restlessness and sleeplessness

🌸 Note: Always consult with a qualified herbalist or practitioner for dosage and contraindications.

3. Get Grounded—Literally

Earthing or grounding involves walking barefoot on natural surfaces like grass, dirt, or sand. Scientific studies suggest that this simple practice reduces inflammation, improves sleep, and stabilizes mood by reconnecting the body with the Earth’s natural electrons.

👣 Barefoot living is more than a lifestyle—it’s a medicine.

4. Nourish Your Gut

The gut-brain axis is very real. A healthy microbiome supports emotional regulation and reduces anxiety. Focus on:

• Whole, organic foods
• Fermented items like sauerkraut, kefir, and miso
• Prebiotics (garlic, onions, asparagus)
• Avoiding processed sugar and alcohol

🥬 Food is not just fuel—it’s chemistry that shapes our emotions.

5. Practice Mindfulness & Meditation

Mindfulness helps you become aware of your thoughts without being overwhelmed by them. Daily meditation—even five to ten minutes—can calm anxious chatter and foster emotional clarity.

🧘🏽‍♀️ Try guided meditations, nature sounds, or mantra-based techniques to suit your style.

6. Move Your Body Gently and Often

Movement is medicine. Whether it’s walking in the woods, swimming in a lake, dancing barefoot, or practicing yoga—gentle, rhythmic movement releases endorphins and moves stagnant energy.

💃🏽 No need for high-intensity workouts. Just move with intention and joy.

7. Use Aromatherapy

Essential oils like lavender, bergamot, frankincense, and clary sage have proven anti-anxiety effects. Use a diffuser, add a few drops to your bath, or rub diluted oil on your wrists or temples.

🌺 Let scent be a sacred, sensual ritual to reset your mood.

8. Limit Screen Time & Information Overload

Digital overstimulation fuels anxiety. News, social media, and endless scrolling can trigger the sympathetic nervous system. Set boundaries around technology. Replace digital noise with nature, books, or creative expression.

📵 Reclaim your mind by curating your inputs.

9. Prioritize Deep Sleep

Poor sleep exacerbates anxiety. Establish a calming nighttime ritual:

• Dim lights 2 hours before bed
• Turn off electronics an hour before sleep
• Drink calming tea
• Practice light stretching or restorative yoga
• Journal your thoughts

💤 Quality sleep is the foundation of emotional resilience.

10. Connect – Deeply and Authentically

Anxiety thrives in isolation. Meaningful connection with others, especially those who honor your truth, helps rewire the brain for safety and trust. Whether through community, nature, spirituality, or a trusted companion—seek those soul-nourishing ties.

🤝 Healing happens in connection. Don’t walk alone.

Final Thoughts

Overcoming anxiety naturally is about cultivating habits that nurture your nervous system, align you with your truth, and ground you in the present moment. Remember, you are not broken. You are responding to a world that often moves too fast and expects too much.

Choose the tools that speak to your soul and integrate them gently. Small changes lead to big transformations. And every step you take back toward peace is a powerful act of self-love.

With love, breath, and barefoot presence,

Susie Spades, PhD
Managing Editor, Mind Body Spirit Life