Ditch the Panic, Not Your Power: Natural Tools for Anxiety

🌿 Effective Non-Pharmaceutical Methods for Addressing Anxiety

Anxiety is one of the most common complaints that clients have and want help resolving. It is one of the biggest emotional challenges of our time. We know that nearly 20% of the US population is taking some medication to try to deal with anxiety. While medication can be temporarily helpful for some, it's not the only path to relief, and often creates dependency.

For those seeking non-pharmaceutical approaches—whether to complement therapy, reduce dependency on medication, or pursue a more natural route—there are many effective, evidence-based strategies to help manage anxiety and reclaim inner calm.

Below are some of the most trusted methods for addressing anxiety without pharmaceuticals:

Before going to methods, it’s helpful to understand the science behind “anxiety”; what is actually happening in your body, that you label anxiety. In fact, whenever a client of mine, understands this and uses what it tells them, she or he is much more able to handle stress and experience less anxiety.

 

The first intervention and easiest is to stop using the word Anxiety to describe what you are feeling.  From now on, we can refer to that as the A word (And, shortly, you will see why I’m making this suggestion, you’ll be glad you did.)

Before going to methods, it’s helpful to understand the science behind “anxiety”; what is actually happening in your body, that you label anxiety. In fact, whenever a client of mine, understands this and uses what it tells them, she or he is much more able to handle stress and experience less anxiety.

 

The first intervention and easiest is to stop using the word Anxiety to describe what you are feeling.  From now on, we can refer to that as the A word (And, shortly, you will see why I’m making this suggestion, you’ll be glad you did.)

The response you used to call the A-word, is a survival mechanism dating back to when your relatives we on the savannah in Africa, thousands of years ago. Whenever your nervous system detects danger (and its always looking for it), you get a set of brain and body changes that are designed to help you survive danger.

The sequence of responses that lead to you feeling what you label anxiety, oops, I mean A (Heavy science, but hang in there, it will make sense soon):

1. Perception of Threat

• The brain (especially the amygdala) detects something as potentially dangerous — even if it’s just a thought or memory. Remember, its always looking, 24/7

• This can happen consciously (“I’m worried about ….”) or unconsciously (body reacts before you even realize you’re anxious).

2. Activation of the Sympathetic Nervous System

• The amygdala signals the hypothalamus, which triggers the fight-or-flight response.

• This activates the sympathetic branch of the autonomic nervous system.

3. Release of Stress Hormones

• The hypothalamus stimulates the HPA axis (Hypothalamus → Pituitary → Adrenal glands).

• Adrenal glands release adrenaline (epinephrine) and noradrenaline, quickly followed by cortisol.

4. Body Changes for Survival

These hormones prepare you to fight, flee, or freeze:

• Increased heart rate & blood pressure → pumps blood to muscles and brain, reduces blood flow in gut and genitals.

• Rapid breathing → increases oxygen intake.

• Tensed muscles → ready for quick movement.

• Dilated pupils → improves vision, yet narrows vision.

• Decreased digestion & immune function → conserves energy for survival.

• Heightened alertness → brain is scanning for danger.

Bottom Line: Whenever your body does this it is trying to prepare you to take action, by giving you more energy and focused attention.

So, when you notice the feelings in your body and mind (what you used to call the A word), now, you can thank your body for preparing you to take action.

Then, ask yourself, “What action is needed? “  In our modern world, it’s not usually that you have to fight, or flee.

Use the extra energy and focus that your body just gave you to DO something; think through the issue that triggered you, get up and walk around, go for a run, work out, …. Those stress hormones that have been released won’t last long, but you might as well use them for something productive.

IF you can’t move, then you’ll get relief by slowing your heart rate. The fastest way to do that is with the Physiological Sigh (first developed by scientists in 1930s, popularized recently- demonstrated to be the fastest way to lower your heart rate naturally).

How to do the Physiological Sigh: Inhale rapidly through your nose (not mouth). As soon as your lungs feel full, take an extra “gulp” of air through your nose. Then exhale, very slowly, through nose or mouth. They key is to exhale much more slowly than your inhale. Repeat 3-5 times and you will notice your heart rate has slowed. Typically the A feeling will be relieved as well.

Part 2 will be posted shortly, with more methods to counter your bodies response to stress.

PS: i've been off posting for a while, as you've noticed. IF you let me know your interests, i'll do my best to post about those.