That tight-chested, jittery, “something’s not right” feeling? That’s anxiety- and if you’re experiencing it regularly, you’re definitely not alone.
In fact, anxiety is one of the most common reasons people come to see me in clinic. And while it can feel incredibly overwhelming, there are natural, effective ways to support your body, soothe your mind, and gently calm that internal storm.
What’s Actually Going On?
Anxiety isn’t just mental. It’s physical. It’s biochemical. It’s your nervous system doing its best to keep you safe- just a little too often, and without enough rest.
When you’re anxious, your brain perceives a threat (even if one isn’t truly there), and your amygdala flips the switch into fight-or-flight mode. This sets off a chain reaction through the HPA axis- flooding your system with stress hormones like cortisol and adrenaline.
- – Blood gets redirected away from digestion, immunity, and sleep
- – Your heart races, breathing quickens, thoughts spiral
- – You feel wired, but exhausted. On edge, but unsure why
Over time, this stress response can become your body’s default setting. And that’s when anxiety can start to show up as more than just worry.
It might feel like:
– Racing thoughts or difficulty concentrating
– Digestive issues (bloating, nausea, reflux)
– Sleep problems
– Hormonal changes (like worsened PMS or low libido)
– Palpitations, shakiness, headaches
– A general sense of dread, panic, or feeling disconnected from yourself
The good news? You don’t have to stay stuck here.
Tools That Help Calm an Anxious Body
Managing anxiety naturally isn’t about “snapping out of it.” It’s about gently helping your nervous system return to safety- one small step at a time.
Here are some of my favourite approaches, both in-clinic and personally:
Mindfulness Meditation
A few minutes a day can train your brain to come back to the present instead of spiralling into the “what ifs.” Regular practice changes your brain over time- calming the amygdala and strengthening emotional regulation.
And no, you don’t need to sit in silence for hours. A guided 3-minute body scan is a great place to start.
Gut Health
Your gut makes over 90% of your serotonin, your feel-good neurotransmitter. So when your microbiome is off-balance, your mood often is too. Supporting your gut through food (and sometimes specific probiotics) can make a huge difference.
Nutritional and Herbal Medicine
Anxiety depletes essential nutrients like magnesium, B vitamins and zinc. With the right testing, we can uncover what your body needs- and restore balance using targeted nutrients and calming herbs like passionflower, withania, and kava.
Gentle Movement
No bootcamp needed. Even a daily walk or light stretching can reduce stress hormones and release those natural “happy chemicals.” It’s like giving your nervous system a soft reset.
Panic Attacks: When Anxiety Peaks
If you’ve ever had a panic attack, you know how frightening it can feel. Suddenly, your heart is pounding, breath feels impossible, and it feels like something awful is about to happen.
But here’s what I want you to know: it’s not dangerous. It’s your body reacting to a false alarm.
With the right tools, you can shorten these episodes- and over time, reduce how often they happen.
One of the best techniques I recommend?
Box Breathing: Your On-the-Spot Reset Tool
This simple breathing pattern can regulate your nervous system in just a few minutes:
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Inhale for 4 counts
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Hold for 4 counts
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Exhale for 4 counts
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Hold for 4 counts
Repeat 3–5 times
It signals safety to the brain, slows your heart rate, and helps bring you back into the moment. And you can do it anywhere—no app or fancy tools needed.
The Bottom Line
Anxiety is real. It’s physical. And it’s treatable.
You don’t need to push through or pretend you’re fine. You deserve support that sees the full picture—mind, body, and beyond.
If anxiety is interfering with your daily life, please reach out. There are tools. There is hope. And you don’t have to do this alone. 💛
