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Natural Ways To Reduce Anxiety

Pick Me Up Tuesday: Animal Assisted Counseling of Indiana

natural ways to reduce anxiety

🌿 Natural Ways to Reduce Anxiety That Really Work

If you’ve ever felt your heart race, your chest tighten, or your thoughts spiral out of control—you’re not alone. Anxiety can show up in the body and mind in unexpected ways, and it often sneaks in before we even realize what’s going on.

While therapy and medication can be helpful tools, many people also ask about natural ways to reduce anxiety—strategies that are easy to start, rooted in everyday habits, and supportive for both adults and teens.

At Animal Assisted Counseling of Indiana (AACI), we combine evidence-based therapy with the healing presence of therapy dogs. And today, we’re sharing practical, compassionate strategies that you can start using right away.

🧠 Why Focus on Natural Ways to Reduce Anxiety?

When you’re overwhelmed, it’s tempting to push through. But untreated anxiety can:

  • Affect sleep and concentration

  • Disrupt relationships

  • Trigger physical health issues

  • Lead to burnout or depression

Learning natural ways to reduce anxiety not only helps you feel calmer—it empowers you to manage stress before it escalates.

And when these practices are supported in a safe, calm environment (like therapy with animals), the impact can be even deeper.

đŸ¶ Therapy Dogs and Natural Anxiety Relief

Therapy dogs are a calming presence that:

  • Help regulate your nervous system

  • Reduce cortisol (stress hormone) levels

  • Encourage mindfulness and emotional safety

  • Make it easier to talk about difficult feelings

At AACI, many clients tell us they feel instantly more at ease just walking into the room and being greeted by a therapy dog.

🔗 Learn more: How therapy dogs help with emotional regulation

🌞 1. Morning Movement to Start the Day

Gentle physical movement is one of the most powerful natural ways to reduce anxiety. You don’t need an hour-long workout—just 10–15 minutes of intentional activity can make a difference.

Try:

Moving your body can interrupt anxious thought loops and reconnect you to the present moment.

🌿 2. Deep Breathing and Grounding Exercises

Breathing is something we do automatically—but intentional breathing can quickly calm your nervous system.

Try the 4-7-8 method:

  • Inhale for 4 seconds

  • Hold for 7 seconds

  • Exhale for 8 seconds

Pair this with grounding:

  • Touch a textured object

  • Pet your dog

  • Look around and name 5 things you see

📘 Explore mindfulness techniques from the Mayo Clinic

🧋 3. Nutrition That Supports the Mind

What you eat affects how you feel. Stabilizing your blood sugar and staying hydrated can prevent the emotional rollercoaster that contributes to anxiety.

Try:

  • Eating protein at breakfast (eggs, yogurt, nut butter)

  • Limiting caffeine and sugar

  • Drinking plenty of water

  • Adding omega-3-rich foods like salmon or flaxseeds

Even small changes in what you eat can influence your energy, focus, a

đŸ“” 4. Reduce Stimulation—Especially on Screens

If you’re feeling anxious, scrolling might seem like a distraction—but it can actually make things worse. Social media, news, and even loud background noise can overstimulate your brain.

Try:

  • Turning off notifications for 1 hour

  • Putting your phone down 30 minutes before bed

  • Using a calming playlist or white noise

  • Spending 5 minutes outside without your phone

🧠 Read more: How to manage social media stress – APA

💛 5. Practice Self-Compassion, Not Perfection

Many people with anxiety are incredibly hard on themselves. Practicing self-compassion doesn’t mean ignoring growth—it means recognizing your humanity and treating yourself with kindness.

Some affirmations to try:

  • “I’m allowed to take a break.”

  • “This is hard, and I’m doing the best I can.”

  • “I can be gentle with myself today.”

🔗 Check out this emotional self-care guide

đŸŸ AACI: Where Calm Starts with Connection

At AACI, our clients often tell us that just being in the presence of a therapy dog helps them feel less anxious—and more ready to do the deeper emotional work.

We offer:

  • Individual therapy for anxiety and stress

  • Teen counseling with animal-assisted support

  • Family sessions to reduce emotional tension at home

📍 Explore our therapy services

Whether you’re new to therapy or just looking for extra support—we’re here when you’re read

🎯 Pick-Me-Up Tuesday Task

Today, pick one natural way to reduce anxiety from this post and try it for 10 minutes.

💡 Need help choosing?

  • If you’re stuck in your head → Try movement or grounding

  • If your body feels tense → Try deep breathing or stretching

  • If you’re feeling scattered → Turn off your phone and pet your dog

Small steps can create a ripple effect. You’ve got this.

đŸ¶ Looking for Calm, Support, and Connection?

You don’t have to manage anxiety alone. With the help of therapy dogs and compassionate counselors, Animal Assisted Counseling of Indiana offers a safe place to slow down, reflect, and learn tools that support your well-being—naturally.

đŸ—“ïž Contact us today
📍 In-person and virtual appointments available | Munster, Indiana