My Favorite Ways to Naturally Reduce Anxiety

Anxiety is something so many of us deal with in daily life — and for some, it becomes overwhelming, persistent, or even physically exhausting. Anxiety disorders are the most common mental illness in the U.S., and people experience anxiety for so many different reasons: hormonal imbalances, nutritional deficiencies, chronic stress, gut issues, sleep deprivation, or even a medical condition that hasn’t been identified yet.

As a Christian woman, wife, and mom, I’ve walked through my own seasons of anxious thoughts, racing heart rate, muscle tension, and those dreaded physical symptoms of anxiety that make you feel like you’re spiraling. To be completely honest, anxiety is something I have dealt with for as long as I remember. I had my first panic attack in the second grade, and let me tell you, a girl does not quickly forget that feeling, especially when it leads to passing out in front of your classmates. And while I wholeheartedly believe that Jesus heals, I also believe God calls us to steward our bodies well. Sometimes the most effective treatment is a combination of faith, prayer, and practical lifestyle changes that support the nervous system and help the body function the way God designed it to.

This article is a blend of Scripture-rooted encouragement and my favorite natural remedies and evidence-backed tools that have helped me calm anxiety, support hormonal balance, deepen my relationship with God, and feel more grounded in the present moment.

Let’s dive in — gently, practically, and holistically.

1. Prayer + Bible Study (The Foundation of My Peace)

Before anything else on this list, prayer is always my first response to feelings of anxiety.

When my thoughts start spiraling or my body shifts into fight-or-flight, I turn to the only One who can truly calm my spirit. Prayer is not just a spiritual practice — it’s a powerful form of meditation that resets the mind and recenters the heart on truth.

Here’s why this matters:

Spending time in Scripture quiets the noise of social media, fears, and intrusive thoughts.
Prayer reminds me that I don’t carry my struggles alone.
Meditating on the Word rewires the mind (yes — even neuroscience supports this).
God’s presence physically calms the nervous system and lowers the heart rate.

One of my favorite things to do is pair prayer with deep breaths, repeating short verses like:

“Be still and know that I am God.” Psalm 46:10
“When I am afraid, I put my trust in You.” Psalm 56:3
“Cast all your anxiety on Him because He cares for you.”1 Peter 5:7

It’s impossible to cling to anxious thoughts and God’s peace at the same time. His Word is the good news my heart needs every single day. Your body can only focus on faith or fear at one time, this is something I am constantly reminding myself of.

2. Supporting Hormones + Nutrient Levels

So often, feelings of anxiety come from the body trying to get our attention.

Low B vitamins, low magnesium levels, blood sugar imbalances, thyroid issues, low fatty acids, gut problems, and sleep deprivation can all mimic anxiety symptoms or make them worse.

Some of my favorite gentle support tools include:

Magnesium

A lack of magnesium is incredibly common and can cause muscle tension, shallow breathing, heart palpitations, and restless sleep. Magnesium glycinate or magnesium malate can help, but transdermal magnesium (sprays, lotions, or baths) is my favorite.

Omega-3 fatty acids

Found in fatty fish, cod liver oil, and chia seeds, these help calm inflammation and support brain health.

B Vitamins

Essential for energy production and nervous system support.

Leafy greens + fresh vegetables

Nutrient-dense foods help stabilize blood sugar and reduce anxious feelings.

Always check with your healthcare provider, especially if you have a medical condition or take anti-anxiety medication.

3. Red Light Therapy for Calming Anxious Tummies

This is a newer addition to my routine, but easily one of the most effective for anxiety-related stomach tension.

The gut and brain are deeply connected through the gut-brain axis, and more than 90% of your serotonin — your “feel-good” chemical — is made in the gut. So when the gut is inflamed, stressed, or out of balance, anxiety symptoms often intensify.

How Red Light Therapy Helps the Gut + Anxiety

• Reduces inflammation in the digestive tract

This calms discomfort, bloating, nausea, or “knots” in the stomach.

• Supports the vagus nerve

The vagus nerve communicates directly between the gut and the brain. Red light therapy helps activate the parasympathetic nervous system, your body’s natural calm state.

• Increases cellular energy (ATP)

Low cellular energy can make the nervous system more reactive. Red light helps gut cells function more efficiently, contributing to overall anxiety relief.

• Relaxes abdominal muscle tension

If you carry stress in your stomach (many women do), this is a game changer.

How I Use It

I place a red light panel directly across my abdomen for 10–15 minutes. (1-2 sessions)
I practice deep breathing techniques like box breathing while the light works.
Sometimes I combine it with prayer or humming my favorite worship song for extra grounding. (Did you know that humming actually also reduces stress by stimulating your vagus nerve?)

It’s gentle, safe, and an incredible tool to use while God heals the deeper parts of us.

4. Deep Breathing Techniques

Deep breathing exercises work instantly because they shift your body from fight-or-flight into rest-and-digest.

Some of my favorites:

Box breathing (inhale 4, hold 4, exhale 4, hold 4)
4–7–8 breathing
Slow diaphragmatic breathing

These help:

lower blood pressure
reduce muscle tension
calm anxiety
prevent panic attacks

Shallow breathing is one of the fastest ways to activate anxiety symptoms. Deep breathing is one of the fastest ways to reverse them, and bonus, they can be done anywhere and in any situation.

5. Herbal Teas + Herbal Remedies

God gave us so many plants that support the nervous system naturally. My favorites:

Chamomile tea

Perfect for winding down the nervous system.

Lemon balm

Beautiful for calming anxious thoughts and supporting sleep.

Adaptogenic herbs

Like ashwagandha, holy basil, or rhodiola (depending on what your body needs).

Always start slowly and choose high-quality herbal supplements if you use them. Herbal medicine works best when used consistently and intentionally.

6. Essential Oils for a Calmer Nervous System

Essential oils can support both the limbic system (your emotional center) and the parasympathetic nervous system.

Lavender, bergamot, frankincense, and vetiver are amazing tools for:

easing anxious feelings
calming the mind
supporting relaxation
reducing racing thoughts

Diffusing oils during prayer time is something I love incorporating into my own day.

7. Gentle Physical Activity

Regular exercise doesn’t have to be intense to be effective for anxiety relief.

Even simple movement like:

walking
stretching
Pilates
light strength training

…can increase serotonin, support hormone health, and help process stressful situations.

Physical exercise is truly one of the best ways to support mental health issues and boost the “feel-good chemical” production in the brain.

8. Cold Water Exposure

Cold water therapy helps:

regulate the nervous system
improve mental clarity
reduce inflammation
interrupt panic attacks

Even splashing cold water on your face can quickly interrupt anxiety pathways. This is my favorite way to utilize this type of therapy! Splashing my face with ice water first thing in the morning is a game changer.

9. Cognitive Behavioral Tools

While therapy may not be accessible for everyone, cognitive behavioral therapy (CBT) principles can be practiced at home.

A few that help me:

rewriting anxious thoughts with truth
reframing stressful situations
using positive affirmations and scripture
grounding myself in the present moment

These aren’t a replacement for professional help when needed, but they can be powerful.

10. Eating for a Calmer Mind

What we eat impacts anxiety more than we realize. A healthy diet filled with:

leafy greens
fresh vegetables
whole foods
adequate protein
stable blood sugar

…can dramatically improve mood, energy, and nervous system health.

Dietary changes can be a huge factor for people who deal with high-functioning anxiety or social anxiety disorder. This was HUGE for me. Lowering my inflammation through food plays such a large role in keeping my anxiety under control.

Final Thoughts

Stress is a normal part of life, but chronic or overwhelming anxiety symptoms are not something you have to navigate alone. God sees you, He cares deeply for your heart, and He has given us both spiritual tools and physical tools to support healing.

From prayer and Scripture, to supporting your gut, to red light therapy, herbal remedies, deep breathing exercises, and lifestyle changes — there are so many gentle, natural ways to calm anxiety and support your overall health.

And the best news?
You don’t have to do all of these at once. Just start with one step. One practice. One moment with Jesus.

And peace will slowly begin to grow. I’m here walking through it with you friend. And, as always, cheering you on!

*As always, the information you find here is not medical advice, but intended for informational purposes only. Please consult a healthcare professional with any questions or concerns.