Anxiety can feel extremely overwhelming; racing thoughts, a quickened heartbeat and that heavy sense of unease that doesn’t seem to switch off.
While everyone experiences it differently, there are gentle natural ways to calm the body and mind. Here are practices you can lean into when you need grounding, peace and balance.
Breath-work
Why it works: Focused breathing activates the parasympathetic nervous system; the “rest and digest” state; slowing the heart rate and calming the mind.
Why it’s good: Breath-work is always available to you, costs nothing and can shift your state in just minutes.
How to: Try taking 10 deep slow breath's in and holding for 3 seconds then releasing the air slowly back out. This can bring an instant state of calm. Try doing three times or day or whenever you are in need. 
Herbal Teas
Why it works: Ingredients like chamomile, lavender and lemon balm have natural calming properties that soothe the nervous system.
Why it’s good: A warm cup of tea isn’t just medicinal; it creates ritual, comfort and a signal to the body to unwind and relax.
Suggestion: Try leaving the teabag in longer for maximum absorption.
Journaling
Why it works: Putting thoughts on paper helps release them from the mind, making space for clarity and perspective.
Why it’s good: Journaling transforms worry into awareness, giving you a safe outlet to process feelings without judgment.
P.s we have our Manifestation and Gratitude Journals coming soon! Subscribe to the email list below so you dont miss the first drop! 📖 ✨
Nature Time
Why it works: Time outdoors reduces cortisol levels, slows the mind and reconnects us with something greater than our worries.
Why it’s good: Ocean dips, forest walks or simply sitting in the sun can bring grounding and remind you that peace is always accessible.
Suggestion: Try sitting down, closing your eyes and breathing in the aromas and essence of nature for 5 minutes.
Mindful Meditation
Why it works: Meditation trains the brain to observe thoughts rather than become overwhelmed by them, reducing reactivity and stress.
Why it’s good: Even 5 minutes a day can build resilience and help you navigate anxious moments with more ease.
Sensory Grounding
Why it works: Engaging the senses (touch, smell, sight, sound, taste) anchors you in the present, pulling you out of spiralling thoughts.
Why it’s good: Essential oils, body brushing, soft blankets or calming music can help create an instant feeling of safety and calm.
Movement
Why it works: Exercise reduces stress hormones and increases endorphins, creating a natural mood lift.
Why it’s good: Gentle yoga, stretching or a mindful walk can be just as effective as a workout; moving energy through the body helps release tension.
Evening Rituals
Why it works: Consistent nighttime practices signal to the brain that it’s safe to rest, reducing racing thoughts before bed.
Why it’s good: Simple shifts like dimming lights, drinking calming tea, or turning off screens and journalling and or reading help prepare the body for deeper sleep.
Anxiety may never fully disappear but we can learn to meet it with kindness, grounding practices, and gentle rituals.
And soon, my Gratitude Journal (coming soon 📔 ) will be the perfect companion for slowing down, finding peace and creating space for comfort and reflection.
📧 Subscribe and join our email wait list below to gain access to early launch details, discounts and more! ✨
With love,
AMIIRA
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