Anxiety is something we see every day in our practice, and if you’re feeling overwhelmed or unsure where to start, you’re not alone. So many people are carrying more than they realize. But there are practical tools that can help you find your way back to steadier ground.
Understanding Anxiety
Before we talk about interventions, it helps to understand what anxiety actually is. First things first: Anxiety is normal. Truly. Every human feels it, because we’re wired that way. It’s the part of our survival system that taps us on the shoulder and says, “Hey, pay attention.” In the right amount, it’s protective. It keeps us aware, responsive, and safe.
But when anxiety becomes too much, things shift. The same system that’s supposed to guard you can start sounding alarms even when there’s no real danger. Your mind and body can slip into overdrive, and that can create a host of physical symptoms that feel overwhelming, confusing, and sometimes pretty scary. These physical symptoms can be intense. Sometimes so intense that it can feel like something is seriously wrong. That fear can feed the anxiety, creating a loop that’s exhausting and hard to break.
Here’s the part we don’t talk about enough: The physical symptoms aren’t “in your head”. They’re rooted in real chemistry and circuitry. It’s a biological process, not a personal flaw or weakness. Just like we’d treat a headache, a hormone imbalance, or an injury with care and attention, we must treat anxiety with the same respect. Your nervous system needs your support, and with the right tools, it can absolutely find its way back to balance.
The Physical Effects of Anxiety on the Body
Strategies for Acute Anxiety
Breathe with intention
Slow, deep diaphragmatic breathing can calm the nervous system almost immediately. When we’re anxious, our breathing often becomes shallow and fast, which fuels the “fight or flight” response. Try 4-7-8 breathing: inhale for 4 seconds, hold for 7, exhale for 8. Repeat a few cycles. This sends a signal to your body that it’s safe, helping to slow your heart rate and relax tense muscles.
Ground your body
Anxiety can make you feel disconnected from the present. Bring yourself back by noticing your senses: name 5 things you see, 4 things you feel, 3 things you hear, 2 things you smell, and 1 thing you taste. Feeling your feet on the floor or pressing your hands together can help you reconnect to your body and the present moment.
Movement
Physical movement can help release excess adrenaline and regulate your nervous system. Gentle stretches or even a brisk walk can help your body “burn off” the stress response and restore calm.
Mindful reflection
Pause and notice what triggered your anxiety. Ask yourself: is this a real threat, or is my body overreacting? Simply naming the trigger can reduce its intensity and help you approach the situation more clearly.
Aromatherapy
There are credible studies suggesting inhaled essential oils can influence the limbic system (the part of the brain involved in emotions, memory, and hormone regulation) through the olfactory pathways. Certain scents, like lavender, ginger, peppermint or chamomile may support the nervous system and promote relaxation. Try an aromatherapy inhaler, or carry a satchel of fresh lavender.
Ask: “What can I control in this moment?”
Anxiety often creates a sense of helplessness. Find something small you can control: tidy a drawer, draw a doodle, or rearrange a small space. Physical action, even minor, signals to your body that you have agency and can help interrupt the anxious cycle.
Therapeutic Approaches
Psychotherapy / Talk Therapy
A supportive space to explore patterns, triggers, and coping strategies with a trained therapist. This is often a powerful first step.
Cognitive Behavioral Therapy (CBT)
CBT is one of the most researched methods for anxiety. It teaches you to identify and shift unhelpful thought patterns while changing behaviors that reinforce anxiety.
CBT-I (Cognitive Behavioral Therapy for Insomnia)
Our sleep and our anxiety are deeply connected. CBT-I is the gold standard therapy for resetting sleep patterns and improving the quality of rest.
ACT (Acceptance and Commitment Therapy)
ACT focuses on helping you move toward your values- what matters most- while learning to make space for difficult thoughts and feelings without getting stuck in them.
EMDR (Eye Movement Desensitization and Reprocessing)
A trauma-focused therapy that is especially helpful when anxiety stems from past experiences. It works by helping the brain process memories in a healthier, less triggering way.
Problem-Solving Therapy (“Move Forward”)
A structured approach that teaches step-by-step skills for breaking down challenges, generating solutions, and increasing confidence in your ability to cope.
Therapy & Mind-Body Skills Apps
Mindfulness Coach
Guided exercises to help you build awareness, presence, and grounding.
CBT-I Coach
Tools for sleep schedules, relaxation, understanding sleep science, and building healthier sleep patterns.
ACT Coach
Helps you practice acceptance, values-based action, and mindfulness skills.
PE (Prolonged Exposure) Coach & PTSD Coach
Designed for trauma-related symptoms; provides education, tools for grounding, and support during therapy.
Virtual Hope Box
Coping tools for stress, emotional regulation, distraction, relaxation, and positive reminders. A patient favorite.
Move Forward App (Problem-Solving Therapy)
Structured exercises that help you break problems into manageable steps and work through them with clarity.
Breathwrk
Designed around guided breathing exercises to support mental and physical wellness. It offers tools to calm your nervous system, boost focus/energy, improve sleep, and enhance performance
Remember, anxiety is a normal human experience. Your body and brain are simply trying to keep you safe-even if the signals feel overwhelming at times. With practical tools like mindful breathing, grounding, gentle movement, aromatherapy, and small routines, you can support your nervous system and guide yourself back toward balance.
HealingFamilyFunctionalMedicine.com
Phone: 216-440-5559