Anxiety is a common challenge in today’s fast-paced, high-stress world. From work and family responsibilities to the pressures of modern life, it can feel like anxiety is always lingering in the background. While traditional methods like therapy and medication can be effective for many, there are also scientifically-backed, lesser-known ways to manage anxiety that you might not have considered. Here are six surprising, research-supported strategies for calming anxiety and finding a sense of inner peace.
1. Tap into the Power of Nature Therapy
Nature therapy, or “ecotherapy,” harnesses the healing power of nature to improve mental health. Studies show that spending time outdoors, especially in natural settings like forests, mountains, or beaches, can reduce symptoms of anxiety. One study published in Environmental Health Perspectives found that being in nature lowers cortisol, the primary stress hormone, and reduces heart rate, which is directly linked to stress and anxiety relief.
How It Works: When we’re in nature, our bodies experience a phenomenon known as “biophilia,” a natural affinity for life and living systems. Nature’s sights, sounds, and smells—like the rustling of leaves or the scent of pine trees—help reset our nervous systems. Spending time outdoors has also been shown to increase endorphin levels and improve mood by shifting our attention from negative thoughts to a calm, sensory experience.
How to Practice: Take time each week to immerse yourself in nature. Even a brief walk in a park can make a difference. Consider “forest bathing,” a Japanese practice of immersing yourself in the atmosphere of the forest. This isn’t about exercise; it’s about being present and mindful of your surroundings. Notice the colors, textures, and sounds around you. Nature therapy can be a profound, simple way to calm your mind.
2. Try Progressive Muscle Relaxation (PMR)
Progressive muscle relaxation (PMR) is a simple but effective technique to reduce physical tension, a common symptom of anxiety. PMR involves systematically tensing and then relaxing each muscle group in the body. Research has shown that PMR reduces anxiety by easing the physical symptoms of stress, as tension is directly correlated with anxious thoughts and feelings.
How It Works: PMR works by helping you become aware of where your body holds tension. Many people with anxiety unknowingly clench their muscles, which can perpetuate feelings of unease. By learning to tense and release your muscles, you create a physical sense of relaxation that helps soothe the mind. PMR also lowers cortisol and stimulates the parasympathetic nervous system, which promotes relaxation.
How to Practice: Find a quiet space and start with your feet, progressively tensing and relaxing each muscle group up to your head. Hold each muscle contraction for five seconds, then release. As you relax each area, breathe deeply, allowing yourself to sink into calmness. With practice, PMR can become a quick way to relieve anxiety on the spot.
3. Consider the Power of Weighted Blankets
Weighted blankets, which typically weigh between 5-30 pounds, are designed to apply gentle, even pressure across the body. This deep pressure stimulation has a calming effect, similar to the feeling of a hug, and can be particularly beneficial for those with anxiety. According to a study published in the Journal of Sleep Medicine & Disorders, using a weighted blanket can reduce anxiety by approximately 63% and improve sleep quality.
How It Works: Weighted blankets promote a type of touch therapy known as deep pressure stimulation, which releases serotonin (the “feel-good” hormone), reduces cortisol, and boosts oxytocin, a calming hormone that’s also linked to bonding and love. This combination of hormones provides a natural mood lift and helps regulate the nervous system, which can significantly reduce anxious feelings.
How to Use: Look for a blanket that’s around 10% of your body weight to experience the best effects. Use it while sleeping or simply during times of stress. Many people find weighted blankets particularly useful for managing nighttime anxiety, as they can help you fall asleep faster and stay asleep longer.
4. Explore Mindful Breathing Techniques
Mindful breathing is a powerful, accessible way to ease anxiety and regulate the nervous system. When we’re anxious, our breathing tends to become shallow and rapid, signaling our body that we’re in a state of fight-or-flight. This shallow breathing, called “chest breathing,” perpetuates anxiety. In contrast, mindful, deep breathing activates the parasympathetic nervous system, which promotes relaxation.
How It Works: Slow, deep breathing lowers the heart rate and blood pressure and helps reduce the levels of stress hormones in the body. Mindful breathing also calms the amygdala, the brain’s emotional center, which is overactive in people with anxiety. Scientific studies show that slow breathing not only calms the mind but also creates long-term benefits, such as improved resilience to stress.
How to Practice: One simple method is the 4-7-8 breathing technique. Breathe in through your nose for four seconds, hold the breath for seven seconds, and exhale slowly through your mouth for eight seconds. Repeat this cycle several times. You can practice mindful breathing anytime and anywhere, whether you’re in a crowded place, at work, or trying to fall asleep.
5. Listen to Binaural Beats and Soothing Sounds
Binaural beats are specific sound frequencies that can help synchronize the brain’s electrical activity, creating a calming effect that can reduce anxiety. When you listen to two different frequencies in each ear, your brain perceives a third tone, called a binaural beat. Different frequencies of binaural beats are associated with various brainwave states; the most calming frequencies are alpha (8-14 Hz) and theta (4-8 Hz) waves.
How It Works: Listening to binaural beats is similar to meditation, as it induces a relaxed state of consciousness. Research published in Alternative Therapies in Health and Medicine found that people who listened to binaural beats at specific frequencies experienced reduced stress and improved mood. These frequencies create a calming effect similar to that of meditation and can help reduce mental chatter and anxiety.
How to Practice: You’ll need a pair of headphones to experience binaural beats, as each ear needs to receive a different frequency. There are many free resources online, including apps and playlists designed for relaxation and anxiety relief. Set aside 10-20 minutes in a quiet space, close your eyes, and focus on the sounds. Many people find that binaural beats are particularly helpful before bed or as a way to unwind after a stressful day.
6. Add Adaptogenic Herbs to Your Routine
Adaptogens are natural substances, often herbs, that help the body adapt to stress and regulate hormones. Adaptogens like ashwagandha, rhodiola, and holy basil have been shown to lower cortisol levels and improve the body’s response to stress. These herbs work by supporting the adrenal glands, which play a major role in the body’s stress response, and by modulating key neurotransmitters involved in anxiety.
How It Works: Adaptogens balance the body’s hypothalamic-pituitary-adrenal (HPA) axis, the system that manages stress responses. By regulating cortisol and boosting neurotransmitters like dopamine and serotonin, adaptogens create a sense of calm and support mental clarity. Ashwagandha, in particular, has been shown to significantly reduce anxiety levels in clinical trials, helping to reduce symptoms like worry, insomnia, and irritability.
How to Use: Adaptogens are available in various forms, including teas, powders, and capsules. Consider adding an adaptogenic herb to your daily routine, but consult a healthcare provider first, especially if you’re on medication. You might add ashwagandha powder to a smoothie or drink rhodiola tea in the afternoon for an energy boost without the jitters. Since adaptogens work subtly and cumulatively, it may take several weeks to experience their full effects.
Conclusion: Embracing a Holistic Approach to Anxiety Relief
Anxiety is a complex and individual experience, but there are many scientifically-supported ways to manage it that go beyond the traditional approaches of therapy and medication. From embracing nature therapy and practicing progressive muscle relaxation to exploring adaptogenic herbs and using weighted blankets, these strategies offer a holistic and often accessible path to easing anxiety.
Each of these methods addresses anxiety from a different angle—whether it’s calming the nervous system, regulating hormones, or fostering mindfulness. By experimenting with a combination of these techniques, you can discover which ones resonate most with you and gradually incorporate them into your routine. Remember, managing anxiety is a journey that requires patience and self-compassion. By embracing these natural and science-backed methods, you can take empowering steps toward a life that feels calmer, more balanced, and filled with peace.
