Natural Ways to Manage Anxiety: Simple Steps to Help You Feel Calmer

Everyone feels anxious from time to time. Whether it's work pressures, financial worries, relationship concerns or simply having too much on your mind, anxiety can affect both our thoughts and our bodies.

While anxiety is a normal response to stressful situations, there are simple lifestyle habits that may help you manage everyday feelings of stress and create a greater sense of calm.

Alongside breathing exercises, movement and mindfulness, some people also enjoy self-reflexology as a relaxing wellbeing practice.

Start with your breathing

When we're anxious, our breathing can become faster and shallower without us even noticing.

Taking a few minutes to slow your breathing can be a simple way to pause and focus on the present moment. Sit somewhere comfortable, relax your shoulders and breathe slowly and comfortably.

There's no need to force deep breaths. The aim is simply to give yourself a few quiet moments away from whatever is causing you stress.

Try some gentle self-reflexology

Reflexology is a complementary practice involving gentle pressure and massage of specific areas of the feet or hands. It is often used as part of a relaxation routine.

There isn't strong evidence that reflexology treats anxiety itself, but the massage and quiet time involved may feel calming and can be a pleasant way to practise self-care.

A simple foot reflexology routine

You don't need any special equipment to try a gentle self-massage at home.

1. Get comfortable.
Sit somewhere relaxed and support your foot on a cushion or stool.

2. Warm up the foot.
Gently rub your whole foot with your hands for a minute or two. This helps you settle into the routine.

3. Massage the sole.
Using your thumb, make small, comfortable circular movements across the sole of your foot. Work slowly rather than applying lots of pressure.

4. Focus around the ball of the foot.
Reflexology charts traditionally associate different areas of the foot with different parts of the body. However, these claimed connections haven't been scientifically established. Rather than trying to "treat" a particular organ, think of this as a relaxing foot massage.

5. Finish with the toes.
Gently massage each toe before slowly rubbing the whole foot again.

Try combining the massage with slow, comfortable breathing. Spend around five to ten minutes on each foot, or simply stop when you feel you've had enough.

The pressure should feel comfortable. Reflexology shouldn't be painful.

Make it part of your evening routine

Self-reflexology can be particularly enjoyable as part of a relaxing bedtime routine.

Dim the lights, put your phone aside, make a caffeine-free drink and spend ten minutes giving yourself a gentle foot massage.

The benefit may come less from the idea of particular "reflex points" and more from taking a quiet break, focusing your attention on your body and giving yourself time to unwind.

Get outside and move

Exercise doesn't have to mean an intense workout.

A gentle walk, some stretching, cycling or another activity you enjoy can be a useful way to break up the day and take your attention away from anxious thoughts.

A short walk outdoors can also provide a change of scenery and some daylight.

Watch your caffeine intake

Coffee, energy drinks and other caffeinated drinks can make some people feel restless or jittery.

If you're already feeling anxious, these sensations can sometimes make you feel even more uncomfortable.

You don't necessarily need to stop caffeine completely. Consider reducing your intake or avoiding caffeinated drinks later in the day and see whether you notice a difference.

Try mindfulness

Mindfulness doesn't have to involve a long meditation session.

It can be as simple as paying attention to what's happening around you rather than becoming caught up in worries about the past or future.

Take a few moments to notice what you can see, hear and feel. If your mind wanders, gently bring your attention back to the present.

The goal isn't to stop anxious thoughts completely. It's to practise noticing them without automatically getting carried away by them.

Make time for people

Anxiety can sometimes make us want to withdraw from others.

Talking to someone you trust can help you feel less alone. This could be a friend, family member, colleague or someone else you feel comfortable with.

You don't necessarily need advice or a solution. Sometimes simply saying, "I've been feeling anxious lately," can be a helpful first step.

Look after your sleep

Poor sleep and anxiety can easily become a cycle. You may struggle to sleep because you're worrying and then feel more overwhelmed the next day because you're tired.

Try to keep your sleep and wake times relatively consistent. A relaxing bedtime routine — perhaps including some gentle self-reflexology — may also help you create a clearer transition between a busy day and bedtime.

Don't expect yourself to feel calm all the time

One important thing to remember is that experiencing anxiety doesn't mean you're doing something wrong.

Trying to eliminate every anxious thought can sometimes make you even more focused on how you're feeling.

Instead, focus on manageable steps. Take a walk. Slow your breathing. Put your phone away. Massage your feet. Talk to someone. Take a break.

You don't have to solve everything at once.

When should you ask for help?

Lifestyle changes and relaxation techniques can be useful additions to your wellbeing routine, but they aren't a replacement for professional help when anxiety is persistent or seriously affecting your life.

If anxiety is interfering with your work, relationships, sleep or ability to manage everyday activities, consider speaking to your GP or another qualified healthcare professional.

Self-reflexology should also be viewed as a complementary relaxation practice rather than a treatment for an underlying medical or mental health condition.

Small moments of self-care can add up

There isn't one natural remedy that will make anxiety disappear.

Instead, managing everyday stress can involve a collection of small habits that support your overall wellbeing. Regular movement, good-quality sleep, less caffeine, time outdoors, breathing exercises, mindfulness and staying connected with people can all play a role.

And if you enjoy it, ten quiet minutes of self-reflexology can be a lovely addition to your routine.

You don't need to change your entire lifestyle overnight. Start with one small habit, give yourself time, and build from there.