Proven Strategies to Manage Anxiety: Holistic, Research-Backed Tools for Lasting Relief

Every second with anxiety can feel like an eternity of unending hell. I know—I’ve been there.

I tried changing my music, my rhythm, my diet, my exercise, even my coffee (ugh—wake up to tea?).

But I finally found help (and enjoy my coffee!)

The good news? There are research-backed tools to reduce distress by addressing the underlying causes.

Some clients come to me adamantly opposed to medication, so I often suggest a short trial—if we can bring anxiety down from a 10/10 to a 4/10 in a set timeframe (as long as there’s no risk of harm), then we can also address other “slices of the pie” like lab work, relationship stress, negative subconscious beliefs, and a high-yield supplement or two.

Research consistently shows the best outcomes come from a combination of medication management and psychotherapy. This integrative approach addresses the root causes of anxiety while providing holistic support.

I also educate clients on proven, science-backed techniques that complement therapy and medication. Meditation, deep breathing, progressive muscle relaxation, and journaling are effective methods to calm the mind and body during both expected and unexpected anxiety.

Lifestyle plays a major role, too. Regular exercise, balanced nutrition, and restorative sleep all have a significant impact on mood and overall well-being. Engaging in activities that bring joy and peace—like hobbies or “earthing” in nature—can also ease anxiety symptoms.

Another powerful tool is setting healthy boundaries. Learning to say “no,” protecting your time, and maintaining balanced relationships are essential for long-term mental health. Support from loved ones and intentional self-care strategies help build resilience.

Finally, it’s crucial to remember that seeking professional help is a sign of strength, not weakness. Don’t suffer in silence—reach out to a mental health professional today.