Anxiety symptoms can feel overwhelming – racing thoughts, shortness of breath, a pounding heart, and a sense of impending doom that seems impossible to shake. These moments can strike without warning, leaving you feeling trapped.
In recognition of National Relaxation Day on Aug. 15, what are some science-backed ways to self-soothe and restore calm?
Natural Ways to Regain Control
Anxiety is your body’s built-in response to perceived threats. But when it becomes chronic or overwhelming, it can lead to physical and emotional exhaustion, poor sleep, weakened immunity, and difficulty functioning. Intentional relaxation interrupts your fight-or-flight response by activating your parasympathetic nervous system – often called “rest and digest” – which slows your heart rate and breathing and calms your thoughts.
If you feel panic setting in or find yourself caught in an anxious spiral, try these calming techniques to self-regulate.
1. Deep Breathing
Focusing on your breath is one of the quickest ways to reduce anxiety. Try the 4-7-8 method to bring your body back into balance:
- Inhale slowly for four seconds.
- Hold your breath for seven seconds.
- Exhale gently for eight seconds.
- Repeat this pattern four or five times.
2. Progressive Muscle Relaxation
Anxiety often manifests as physical tension. PMR helps you release that tension systematically.
- Start at your toes and work upward.
- Tense each muscle group for five seconds.
- Release slowly, noticing how you feel.
- Continue through your entire body, one section at a time.
3. Guided Meditation and Mindfulness
Meditation trains your brain to stay in the present moment instead of fixating on fear or “what-if” thinking.
- Sit in a quiet, comfortable place.
- Use a guided meditation app or YouTube video.
- Focus your attention on your breath.
- When your mind wanders, gently return to the present.
Over time, regular mindfulness practice builds resilience against anxiety and helps you respond rather than react.
4. Creative Visualization
Your imagination can be a powerful tool for calming your mind.
- Close your eyes and imagine a peaceful place like a quiet forest, a gentle stream, or a sunlit beach.
- Engage all your senses – hear the birds chirping and feel the breeze.
- Spend a few minutes immersed in this scene until your body begins to relax.
5. Grounding Techniques
Grounding brings you back to the present moment when anxiety makes you feel disconnected or dissociated
Try the 5-4-3-2-1 technique. Name five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste.
This sensory reset can stop spiraling thoughts and anchor you in reality.
Therapy for Managing Anxiety
While these techniques are excellent for short-term relief, they don’t address the root causes of anxiety the way an experienced therapist can.
Palm Springs Behavioral Health offers comprehensive, personalized care for people living with anxiety disorders.
- Cognitive behavioral therapy: Challenges negative, irrational thoughts and replaces them with healthier, balanced thinking patterns
- Trauma-informed therapy: Identifies and heals experiences that may fuel chronic anxiety
- Mindfulness-based interventions: Strengthen your ability to stay present and reduce rumination
- Group and individual counseling: Build emotional insight and coping strategies in a safe, supportive environment
Let Go of the Weight You’re Carrying
Palm Springs Behavioral Health recommends evidence-based approaches to mental health – including holistic methods that help you regulate your nervous system and ease distress in the moment.
Anxiety can be intense, but it doesn’t have to rule your life. Practicing natural relaxation strategies and seeking professional treatment can restore peace, clarity, and control. This National Relaxation Day, give yourself permission to rest, breathe, and ask for help.
