12 Quick and Natural Anxiety Relief Techniques To Reduce Anxiety Attacks

Your chest is getting tight, your breathing is erratic or you just can’t seem to shake that horrible feeling that something is wrong but you’re just not quite sure what it is and how to get to stop happening. So you search through your mind for some anxiety relief techniques that you can apply to help reduce your anxiety attacks … but you just can’t seem to remember any of them.

Those who have experienced anxiety attacks or panic attacks know that it is a very unpleasant experience. Palpitations, pounding heart, choking feeling, nausea, light-headedness, and worst of all, chest pain – these could easily make someone feel helpless. According to Anxiety Centre, anxiety attacks can feel awful, intense, and frightening. “Because they can be powerful experiences, it can seem like anxiety attacks are out of our control.”

However, those who are experiencing anxiety attacks shouldn’t worry. Anxiety Centre says that the symptoms of anxiety attacks “can be successfully addressed with the right information, help, and support.”

Below is a list of natural anxiety relief techniques to help you reduce your anxiety attacks:

1. Get Some Sleep

cat sleeping anxiety relief techniques
Time and again, health experts would remind us the importance of sleep. And they are right. Because lack of sleep can also lead to other problems:

“Individuals who experience panic attacks commonly have sleep issues as well. Anxiety can contribute to difficulty falling asleep and waking up multiple times throughout the night.

“Have a regular sleep-wake cycle. Set your bedtime and stick to it. Set your alarm to wake you up in the morning. Most adults need at least 8 hours of sleep per night for optimal functioning.” via How to Treat Panic Attacks Naturally

2. Exercise, Exercise, Exercise!

fitness anxiety relief techniques

There is a higher chance for us to suffer from anxiety if we sit around all day and refuse to exercise. And here’s why:

“Exercise is nature’s anti-anxiety remedy. Besides clearing the mind, firing up the endorphins, and helping you sleep soundly at night, researchers have found that individuals who exercise vigorously and regularly were 25 percent less likely to develop an anxiety disorder within five years.” via 22 Quick Tips to Change Your Anxiety Forever

3. De-clutter the Workspace – De-clutter the Brain

office table anxiety relief techniques

Some people are more comfortable with working when they are in a messy environment. And if are one of them, we could easily tell you to keep all the mess. However, if you are suffering from anxiety, it becomes a no-no.

“Physical clutter = mental clutter. A messy workspace can make it more difficult to relax and make it seem like our work is never-ending. So take 15 minutes or so to tidy up the living space or work area, and then make a habit of keeping things clean and anxiety-free. It’ll help us think rationally, and there won’t be as much room for anxiety.” via 15 Easy Ways to Beat Anxiety Now

4. Visualize Anything Positive

positivity anxiety relief techniques

Positivity always works. When you’re in a place where there is so much positivity, everyone will be happy and anxiety-free. However, there are those times when anxiety gets the best of you. Here’s a solution:

“When confronted with anxious thoughts, take a moment to visualize yourself handling the situation with calm, ease, and clarity. Try not to pay attention to the current mental state; just focus on the feeling of smooth-sailing through the storm. The technique is called “guided imagery” or “guided visualization” and can help reduce feelings of stress.” via 15 Easy Ways to Beat Anxiety Now

5. Consider Kava


Do you like herbs? Well, it’s high time you begin to love them because they can actually help you with a lot of things, and if you are suffering from anxiety, it can be your best friend.

“Kava (also known as Kava Kava) is an anti-anxiety herb that many believe is one of the most effective, natural ways to control anxiety. You’ll want to talk to a doctor before taking kava as it can interact with other medications and alcohol, but kava has nutrients known as kavalactones that are very effective at regulating the way you experience anxiety and promoting greater levels of relaxation without any addiction risk.” via 10 Ways to Stop Anxiety Quickly

6. Reduce Your Caffeine Intake

coffee anxiety relief techniques

A lot of people cannot function without drinking coffee at least once during the day. It is very addicting. However, did you know that if you’re suffering from anxiety, it could probably make it worse?

“Caffeine is a stimulant found in coffee, tea, chocolate and energy drinks. High doses can increase anxiety. People have different thresholds for how much caffeine they can tolerate. If you notice that caffeine makes you jittery or anxious, consider cutting back. Although many studies show that coffee can be healthy in moderation, it’s not for everyone. In general, five or fewer cups per day is considered a moderate amount.” via 16 Simple Ways to Relieve Stress and Anxiety

7. Laugh It Off

laughing boy anxiety relief techniques

Laughter is the best medicine, that’s what we hear time and again. And believe it or not, it’s true. Laughter can heal us. So here’s why we should laugh more often:

“Cultivate a good sense of humor and laugh, says  Karen Lynn Cassiday, Ph.D., president-elect of the Anxiety and Depression Association of America and a clinical psychologist in Chicago.  “Even if you do a fake laugh, you get an instant hit of dopamine,” says Dr. Cassiday. Dopamine is a brain chemical that controls feelings of reward and pleasure.

In a study presented at a medical meeting, Loma Linda University researchers found that even anticipating a mirthful laugh reduces the stress hormone cortisol, which increases when you are anxious.” via 6 Cheap, Natural, and Quick Anxiety Remedies 

8. Don’t Drink Alcohol

girl wine anxiety relief techniques

For some, drinking alcohol has become part of their normal routine. However, according to experts, drinking too much alcohol may not be the best idea.

“Alcohol is a natural sedative. Drinking a glass of wine or a finger of whiskey when your nerves are shot may calm you at first. Once the buzz is over, however, anxiety may return with a vengeance. If you rely on alcohol to relieve anxiety instead of treating the root of the problem, you may develop alcohol dependence.” via 10 Ways to Naturally Reduce Anxiety

9. Chug Some H20

bird drinking water anxiety relief techniques

Water still remains as one of the most important things we need. And one of its many uses makes us feel less anxious.

“Feeling shaky? Have a glass of water. According to a research study conducted at the University of Connecticut, when people experienced mild dehydration after walking on a treadmill for 40 minutes, they also felt more anxious. What’s more, they couldn’t think as clearly and their energy levels plummeted, which can make you feel even more anxious, the researchers say.” via 16 Natural Ways to Relieve Your Anxiety 

10. Find Your Zen

find your zen anxiety relief techniques

Taking care of yourself and developing awareness within you is the perfect antidote to anxiety. And meditation works wonders. Let’s see how it helps:

“Mellow out with meditation: Just 30 minutes of Zen time a day can lower your anxiety and depression levels up to 38 percent, which is about the same amount as an antidepressant, according to a review from John Hopkins University.

“The researchers believe the discipline required for meditation—which includes concentrating on your breathing, bodily sensations, thoughts, and surroundings without forming opinions—may help you tune out the effects of negative emotions, like excessive worrying.” via 16 Natural Ways to Relieve Your Anxiety 

11. Question Your Thoughts

woman question anxiety relief techniques

Ever noticed that when you’re anxious, you tend to come up with ridiculous images in your brain that would drive you nuts?

For example, if you’re anxious about giving a speech, you would imagine yourself doing it exactly wrong.

“When people are anxious, their brains start coming up with all sorts of outlandish ideas, many of which are highly unrealistic and unlikely to occur,” Tom Corboy of OCD Center of Los Angeles says, as cited in PsychCentral. These thoughts only heighten an individual’s already anxious state.

12. Practice Self-Care

self care anxiety relief techniques

One of the best ways to reduce anxiety is to take care of yourself. Psychology Today advises getting a massage, a mani-pedi, or a haircut.

“Nothing says polished and well-maintained like a sexy, healthy glow.”

If you’re low on budget, there are other self-care activities that you can do like simply exercising or doing meditation. The important thing is you focus your attention on yourself.

“Your mind-body system cannot adapt to anxiety, and so you need to practice forms of self-care into order to find relief and bring more mindfulness into the present moment,” says an article in Chopra.com.

What Are Your Anxiety Relief Techniques to Help You Reduce Stress?

It’s hard to suffer from anxiety. It can disrupt you from doing things that you normally do. That’s why it is very important to be ready for anxiety relief techniques that you can use whenever your anxiety seems as though it is about to cripple you.

About the author

Dr. Gala Gorman is a licensed Acupuncturist, Naturopath, and Author who offers expert advice and programs to help people prevent disease. She uses advanced techniques that "reverse the clock" on aging. She founded the Delta Discovery Center with her partner, Charlie Frangos, to provide a place for self-discovery and healing on Hilton Head Island and beyond. Dr. Gala helps people learn to be their own health advocates.