Anxiety is more common than you might realize. And it’s not just in your head. From racing thoughts through tight chests to sleepless nights and upset stomachs, anxiety can show up in many ways and affect virtually anyone.
If you’ve ever felt overwhelmed and unsure how to calm down, you’re not alone.
While medication can absolutely be helpful for some people, it’s not always the first, best, or only option. In fact, there are plenty of natural, holistic strategies that can help manage anxiety and improve your overall well-being.
At Optimal Performance Medicine in Woodstock, Georgia, Dr. Michael Skardasis and our team focus on sharing tools that empower you to care for your body and your mind, starting with a few simple, daily habits. Here are our favorite all-natural ways to manage anxiety, backed by research and easy to try at home.
It sounds too simple, but deep, intentional breathing can work wonders for calming your nervous system. When you're anxious, your body goes into fight-or-flight mode, triggering rapid breathing, a fast heart rate, and tense muscles. Slow, deep breathing helps signal to your brain that you're safe and it’s OK to relax.
Try box breathing: Inhale for four counts, hold for four, exhale for four, hold again for four. Repeat for a few minutes until your body feels more settled.
Exercise is one of the most powerful natural mood boosters. It releases endorphins, helps burn off nervous energy, and supports better sleep. You don’t need a fancy gym or a 10K goal — just moving your body consistently, even a little at a time, makes a difference.
Some anxiety-friendly ways to move:
The key is finding something you enjoy because that’s the habit you’ll stick with.
Do you think coffee is the only thing that helps you function? You should know that caffeine can ramp up anxiety symptoms by increasing heart rate and making you feel jittery or restless. The same goes for sugar crashes that leave you feeling moody and drained.
Try limiting caffeine to one cup in the morning and avoiding it after noon. Swap sugary snacks for more balanced options that combine protein, fiber, and healthy fats to keep your energy — and mood — steady.
Poor sleep and anxiety go hand in hand; each one makes the other worse. Getting quality rest helps regulate mood, stress hormones, and your body’s ability to cope with life’s curveballs.
To support better sleep:
Naps are OK, too, as long as they’re not too long or too late in the day.
The gut-brain connection is real. A healthy gut can support a healthier mind, so fueling your body with nutrient-rich foods is a great place to start.
Focus on:
You might also consider a high-quality probiotic or omega-3 supplement, but talk to Dr. Skardasis before adding anything new.
Constant news updates, notifications, and social media comparison can quietly crank up anxiety. If you’re feeling overwhelmed, it might be time for a digital detox. We recommend setting app timers or turning on your device’s “Do Not Disturb” function.
You also could try observing one screen-free hour each night. Swap doom scrolling with spending time outside and other activities that ground you: journaling, gardening, puzzles, or just sitting in silence.
Whether it’s a close friend, a therapist, or Dr. Skardasis, talking about your anxiety matters. You don’t have to carry it alone. We’re here to listen, help you figure out what’s going on, and guide you toward solutions that feel right for you.
Anxiety is part of being human, but it doesn’t have to run the show. With a few thoughtful, natural habits, you can start calming your mind and regaining control of your day.
Sometimes, natural strategies are enough. Other times, a mix of lifestyle changes and medical support is the best path. The goal isn’t perfection — it’s progress.
If anxiety is interfering with your daily life or just making things feel heavier than they should, don’t wait. Contact Optimal Performance Medicine today to schedule an appointment.
