Last Updated on October 21, 2025 by

Natural Methods that will help to relax & reduce anxiety naturally in a week

Today, anxiety became a silent epidemic that takes place in the fast modern world. Millions of people are affected by anxiety on a daily basis because of digital screens, social comparison, work pressures & health worries. Counseling & pharmaco-therapy are significant components of the treatment and yet some individuals rely on holistic and natural ways of coping with their anxiety. Anxiety may decrease, when one establishes some stable, daily routine which helps to accumulate mental clarity, feeling of relaxation and emotional strength. 

These are 7 daily practices that we can do to become less anxious:

Having deep breathing & mindfulness help for working of nervous system more efficient, also it lowers the cortisol level which is actually the stress hormone. 

How to practice:

• Take only a few moments of your day in the morning and incorporate mindful breathing (5–10 minutes).
• Breathe in deeply through your nostrils counting till 4 and hold the breath the same way and exhale and again stay bogged down the same way counting 4. This is called box breathing.
• Alternatively, you can go guided meditation by using many types of apps as Insight Timer, Headspace or Calm.
• This is something that should be done first in the morning to establish a calm mood in the day.

Tips: It is important to practice gratitude right after it, use the attitude of gratitude practice: consider 3 things you are grateful for and positivity will improve.

Exercise boosts your mood. It increases endorphins and lowers stress hormones, adrenaline & cortisol. Frequent exercise also helps in a better sleep, integrity and enhancement in thinking.

Best activities for anxiety: 

• Brisk walking 
• The body could also be relaxed and the mind be quietened by practicing yoga particularly Hatha or restorative yoga.
• Swimming 
• Cycling 
• Dancing 
• Tai Chi 

How to start: 

• Strive to have 30 minutes of light moderate activities every day. 
• One 15-minutes yoga session can be simply divided into two, 15 min walks.
• A 5 to 10 minute stretch or yoga can help you when you are overwhelmed.

Caffeine is also energizing yet it has the capacity to excessively stimulate the nervous system thus producing the nervous symptoms of anxiety that are similar having a rapid heartbeat. Sugar leads to sudden energy and subsequent fatigue which creates a feeling of disturbance and anxiety. 

A smart switch: 

• Substitute your second cup of coffee with some herbal tea such as chamomile, lemon balm or ashwagandha. 
• Choose whole grains or oats, sweet potato or whole grains, rather than processed sugar as this will help to boost serotonin. 
• Nuts, Berries or little dark chocolate provides even energy and mood balancing.

Relaxation of anxious strain may be achieved by making the meals unhurried, slow down the intake and amount of chewing and avoiding multitasking during a meal.

Sleep is important. Poor quality sleep leads to the development of anxiety due to the inability to control your feelings, the elevation of cortisol levels and the difficulty of the brain to be able to cope with stress. 

Daily habits that help: 

• Sleep at approximately the same hours and get up on a weekend.
• Reduce the amount of screen time within an hour before bed time. Blue light lowers melatonin. 
• A brief routine such as mild stretching, hot bath or lavender essential oil should be used. 
• Arrange the bedroom in such a way that it is dark, cool and peaceful.
• Refrain of having heavy meals and alcohol between the dinner and bed time. 

The aim is 78 hours of decent and continuous sleep in a week. We should sleep timely and treat it as important as any other wellness topic.

The gut brain axis connects the gut and the brain. A gut microbiome maintains a healthy mood, thoughts and its emotional balance. Foods with Nutrient rich acts like a natural medicine. 

Foods that ease anxiety: 

• Eating of leafy greens such as spinach and kale (rich in magnesium) to help the brain.
• Taking of fatty fish viz. Salmon and Omega 3 for improving the functioning of brain.
• Eating the different types of fermented foods like yogurt, kefir, kimchi & other probiotics for building of good bacteria in the body.
• Nuts and seeds such as pumpkin seeds, chia seeds and walnuts provide brain-protective nutrients. 
• Consumption of berries which contain antioxidants which are protective to the brain.
• We may eat the dark chocolate for upliftment of our mood & to support the brain health in the body.

Avoid: 

• Processed foods 
• Artificial sweeteners 
• Refined carbs 
• Alcohol 

Hydration tip: Take at least 6 to 8 glasses of water a day to help in detoxification and brain irrigation.

Why it helps :

Journaling reduces clutter in the mind, minimizes over thinking and provides emotional distance against things that arouse anxiety. It likewise makes sense of things and provides a secure mechanism of expressing bad emotions. We should always try to speak positive words & to change the negative thoughts.

How to journal for anxiety 

• Recording of three numbers of good things by the end of the day. 
• Try to use prompts such as What am I feeling now or What can I control etc. 
• Write down fears by keeping a worry log and then view them with a cool, new way of mind later. 

Affirmations to try 

• I am safe and in control.
• Myself is much stronger than anxiety.
• This is not a permanent thing and I will go through it. 

Pro tip : Write in form of affirmation, in the morning or before bedtime to maintain a constant mindset.

Nature can ground us. Nature views and natural light, reduce blood pressure, reduce cortisol and improve mood. Go on an outdoors walk to get both body and mind relaxed.

Some ways: 

• Morning sun of 10–15 minutes is helpful to vitamin D and to the clock in the body. 
• Barefoot walking is the best method i.e. walking on grass for feeling of soothing.
• Gardening, may be it with houseplants
• Taking of park walks or may be going to forest bathing to have a serene time.
• Take an attentive approach to sunsets or quiet clouds.

Reduce the number of overstimulation’s through digital devices by putting tech breaks after every two or three hours.

• Establish phone free functions during the meal time and when using the bathroom and 30 minutes prior to going to sleep. 
• Exchange the time on the screen with reading, hobbies, music or quiet.

Create an anti-anxiety lifestyle but not a band aid. Nutrition may not change the thoughts quickly.  

When incorporated into everyday routine these 7 habits can transform your brain to be calm, boost your emotional strength and provide tranquility in your everyday life. You do not have to do all the 7 habits at the same time. 

Begin by writing very few (may be two) of which you feel you can do today. With time they will establish the basis of a permanent solution.

Reference from Harvard Health : Six relaxation techniques to reduce stress – Harvard Health

Thanks and Regards.

About the Author – “Mr. Bibhu Ranjan Mund”, Master in Public Health (MPH) from IIHMR University, Jaipur (Rajasthan) has experience of 18 years in Public Health activities. Through “Lovely Health Tips-2025”, we share the evidence & experienced based health & wellness guides with solutions for every day well-being. More from Author

Disclaimer

This information is suggestive only and not a replacement for medical advice. For more detail, please visit to my website as mentioned below:

Lovely Health Tips — 2025