According to the American Psychological Association, anxiety affects over 40 million adults in the US. Untreated anxiety can significantly impact one’s mental and physical health, contributing to problems such as isolation, impaired social functioning, addiction, decline in work or academic performance, and even chronic disease [1].
Conventional treatments such as Cognitive Behavioral Therapy (CBT) and medication are effective. However, not everyone responds fully to treatment. This is where holistic therapies come in.
Holistic approaches focus on the root causes of anxiety and can improve traditional treatment outcomes. Holistic treatment looks at several factors such as diet, exercise, stress levels, sleep, and spiritual well-being. And a key skill that holistic anxiety treatment focuses on developing is mindfulness.
How Mindfulness Reduces Anxiety
Mindfulness is a way of being and the art of learning to live in the present. It helps patients become aware of their emotions, thoughts, and feelings, letting them pass without judgment, and thereby reducing symptoms of emotional distress and anxiety.
Mindfulness aims to shift focus to the present moment instead of worrying about the past or future. With practice, patients with anxiety can learn to let their anxious thoughts pass with ease or humor, or shift their attention to other things.
The Science Behind Mindfulness and Anxiety Relief
Research in neuroscience suggests mindfulness eases anxiety by targeting several regions of the brain, including [2]:
- Prefrontal Cortex (PFC): This region involves attention, emotional regulation, and impulse control. Mindfulness increases connectivity, helping patients better manage their emotional responses.
- Amygdala: This small area of the brain is responsible for fear and stress responses, designed to protect us during survival. Mindfulness training reduces hyperactivity in the amygdala, helping patients be less reactive to triggers.
- Insula: This deep brain region plays a key role in interoception (awareness of bodily sensations and movement). Mindfulness practices increase insula activity, helping patients become more aware of physical sensations in the body.
- Default Mode Network (DMN): This is a system of interconnected brain regions that becomes active when we are not actively focused on an activity or task, responsible for day dreaming, “wandering thoughts”, and internal self-dialogue. Studies have found that overactive DMN activity can increase rumination and anxiety [3].
Best Holistic Practices for Anxiety
Holistic practices for anxiety focus on engaging the mind, body, and spirit to relieve stress and improve mental well-being. They integrate evidence-based therapies with natural approaches and lifestyle changes.
Breathwork Techniques to Calm Anxiety
Breathwork techniques can calm anxiety and the nervous system by slowing down the body’s “fight or flight” response, and activating the body’s “rest and digest” relaxation response. A few of the most effective breathwork methods include:
4-7-8 Breathing Technique
- Inhale through the nose for 4 seconds.
- Hold your breath for 7 seconds.
- Exhale through your mouth for 8 seconds.
- Repeat 4–8 times.
Box Breathing (4-4-4-4)
- Inhale for 4 seconds.
- Hold for 4 seconds.
- Exhale for 4 seconds.
- Hold for another 4 seconds.
- Repeat several times.
Alternate Nostril Breathing
- Sit with good posture, make sure your spine is aligned
- Close your right nostril with your finger, inhale through the left.
- Close your left nostril with your finger, and exhale through the right.
- Repeat this several times.
Sleep
Chronic stress and anxiety affect circadian rhythms and melatonin (sleep hormone) production, which can make it difficult to fall or stay asleep. In return, a lack of sleep worsens symptoms of anxiety [4].
Prioritize 7 to 9 hours of sleep per night and take steps to build a healthy sleep hygiene. These might include:
- Avoid using your phone or watching distressing content (e.g., the news) in the evenings, a couple of hours before bed.
- Avoid caffeine in the afternoon and evenings.
- Use a heated or weighted blanket to calm your nervous system.
- Listen to music, a podcast, guided meditation, binaural beats, or white noise.
- Only use your bed for sleep, sex, or resting. Avoid spending large amounts of time during the day in your bed or working from it.
- Keep your room cool (the ideal temperature to fall asleep is 65 to 68 degrees.
- Try an herbal remedy such as melatonin, chamomile tea, valerian root, or ginger. Check with your healthcare provider before beginning any natural remedies or herbal supplements to reduce the risk of adverse side effects.
Diet
According to the American Gastroenterological Association, nearly 40% of the US population struggles with digestive health problems, and these are consistently linked to higher rates of depression and anxiety [5].
Healthy diets filled with lean proteins, fruits, vegetables, and fresh, organic foods have been associated with reduced symptoms of anxiety, while sugary, processed foods have been shown to increase symptoms of anxiety.
Some of the best foods to include in your diet for improved mental health and reduced symptoms of anxiety include [6]:
- Leafy Greens (broccoli, kale, spinach) are high in magnesium, linked to lower stress levels and improved sleep.
- Fatty fish high in omega-3 fatty acids (salmon, sardines, trout) can help reduce inflammation and regulate neurotransmitters.
- Berries (blueberries, strawberries, blackberries) contain polyphenols, which have been linked to lower oxidative stress and inflammation.
- Avocados are considered a superfood, containing a powerful blend of omegas, magnesium, vitamin C, E, K, and B6.
- Eggs, chicken, turkey, pineapple, bananas, and tofu are rich in tryptophan, which helps the body produce serotonin and can provide feelings of relaxation.
- Spices such as turmeric, ginger, and cumin have anti-inflammatory properties, thought to improve gut health and reduce symptoms of anxiety.
Movement and Exercise
Exercise increases circulation and oxygen throughout the body to fight inflammation. It also boosts endorphins in the brain, a natural way to induce euphoria, relaxation, and pleasure.
Try getting as much exercise as you can per day, with a recommended minimum of 30 to 45 minutes of aerobic exercise (running, brisk walking, swimming, cycling). Start with what you can, and set achievable goals to increase your exercise levels over time.
Even if you can’t participate in intensive exercise daily, try not to stay stagnant. Gentle movement can help increase awareness of one’s body and encourage the nervous system to relax.
A few ways to get you in the daily habit of moving your body include:
- If sitting at an office desk, take breaks, stand up, walk around, and stretch.
- Do a light stretching or yoga routine every evening before bed or morning after you wake up to improve sleep/wake quality.
- Try to get outside and go on a short walk, even if just down the street, for daily fresh air and sunshine.
Stress Management
Unmanaged, high stress can worsen symptoms of anxiety disorders. A couple of ways to practice stress management include:
- Engage the senses and practice grounding techniques. This could include listening to music, cuddling with a pet, using essential oil aromatherapy, using a weighted or heated blanket, getting outside in nature, taking a hot shower, jumping in an ice bath, doing yoga, getting a massage, making art projects, or gardening.
- Positive Self-Talk: Practice self-compassion. Notice when you feel overwhelmed and give yourself verbal reminders that it’s okay to feel anxious and that the feelings will soon pass.
Guided Meditations for Beginners
Guided meditations involve an experienced instructor verbally guiding you through a meditative session. The instructor reminds their listeners to breathe, focus on different areas of the body where tension is stored, and keep awareness in the present moment.
Guided meditations are available on Spotify, YouTube, Apple Music, and other streaming platforms. Some holistic health centers, such as Maple Mountain, offer guided meditation sessions privately or in groups.
Holistic Anxiety Treatment at Maple Mountain
Holistic anxiety treatment at Maple Mountain Mental Health and Wellness focuses on strengthening the connection between the mind and the body, improving the health of the gut-brain axis, and helping patients take the necessary steps to heal the root causes of their anxiety.
Mindfulness-Based Therapies
Mindfulness-based therapies are evidence-based approaches incorporating mindfulness techniques such as breathing exercises, meditation, and self-awareness practice. They help patients observe their thoughts without judgment and understand the influence thoughts have on their behavior. A few common mindfulness-based therapies include:
- Mindfulness-Based Stress Reduction (MBSR) is an evidence-based approach incorporating gentle movement, mindfulness, body scans, and daily awareness practice.
- Acceptance and Commitment Therapy (ACT) encourages living in alignment with personal values to decrease emotional distress and uses mindfulness strategies to help patients relate to their thoughts or feelings.
- Mindfulness-Based CBT integrates techniques from both MBSR and CBT to help patients observe their thoughts and break cycles of rumination.
Trauma-Sensitive Therapies
Trauma therapies focus on the unique and sensitive experiences of a patient who has experienced trauma, to help them reintegrate traumatic memories and reduce associated emotional distress that often contributes to anxiety.
Trauma-sensitive therapies follow the principles of safety, empowerment, collaboration, and emotional resilience. A few common trauma-sensitive therapies include:
- Eye Movement Desensitization and Reprocessing (EMDR): Recognized as a first-line treatment for trauma from the National Center for PTSD, EMDR uses guided eye movements and auditory stimulation to induce the brain into a mental state that makes it easier to process trauma and reduce emotional distress.
- Accelerated Resolution Therapy (ART): Uses bilateral stimulation of the brain to help replace traumatic memories with positive ones. Although it has similarities to EMDR, incorporating guided eye movements and targeting deep trauma memories, ART does not require patients to re-live distressing experiences with verbal or memory recall.
- Somatic Therapy or Somatic Experiencing (SE): Uses mind-body techniques to focus on how emotions appear within the body and releases those pent-up emotions. Techniques used may include breathwork, dance, gentle stretching or yoga, acupressure or acupuncture.
Complementary Holistic Therapies
Our holistic therapies are often best used in combination with one of the therapies above. These focus on emotional expression, physical stress relief, and spiritual wellbeing.
- Music Therapy and Sound Healing increase the release of chemicals associated with pleasure, such as dopamine and serotonin, and reduces levels of cortisol. Brain imaging studies have found that music can reduce activity in the amygdala, and stimulate regions of the hippocampus responsible for emotional processing [7].
- Dance and Movement Therapy help release trapped emotions and express powerful stories of trauma that contribute to anxiety in a safe, supportive, and structured space. Dance therapists integrate CBT techniques with observing body language and physical movement to explore the connections between emotions and anxiety. A study from the Journal of Sports Medicine found that dance is one of the most effective forms of exercise for improving anxiety and depression [8].
- Massage Therapy is a great way to relieve physical tension in the body. It improves blood circulation and releases several neurochemicals associated with relaxation, improved mood, and pleasure such as oxytocin, serotonin, and endorphins. Studies have also shown massage therapy fights inflammation, chronic pain, and supports anxiety by reducing the stress hormone cortisol [9].
Start Your Mindfulness Journey Today at Maple Mountain Mental Health and Wellness
Whether through therapy, medication, or holistic practices, recovery is within reach. We understand the complex nature of anxiety, trauma, depression, and other mental health disorders.
Maple Mountain Mental Health & Wellness Center has a compassionate team of clinical psychiatrists and experienced therapists who are here to help you effectively manage anxiety and target the root causes. Healing starts with taking the first step.
Reach out to our Admissions team today.
References
[1] American Psychological Association. 2022. More than a quarter of U.S. adults say they’re so stressed they can’t function.
[2] Tang, Y. et al. 2019. The efficacy of mindfulness-based interventions on mental health among university students: a systematic review and meta-analysis. Frontiers In Public Mental Health. Volume 11.
[3] Sampaio, A. et al. (2016). Default mode network dissociation in depressive and anxiety states. Brain imaging and behavior, 10(1), 147–157.
[4] National Institute of Neurological Disorders and Stroke. 2025. Brain Basics: Understanding Sleep.
[5] American Gastroenterological Association. 2022. Survey finds forty percent of Americans’ daily lives are disrupted by digestive troubles.
[6] Naidoo, U. 2019. Nutritional strategies to ease anxiety. Harvard Medical School.
[7] Tamer, R. et al. (2023). The transformative power of music: Insights into neuroplasticity, health, and disease. Brain, behavior, & immunity – health, 35, 100716.
[8] Ward, R.E. et al. (2024).The Effectiveness of Dance Interventions on Psychological and Cognitive Health Outcomes Compared with Other Forms of Physical Activity: A Systematic Review with Meta-analysis. Sports Med 54, 1179–1205.
[9] Jackley, L. et al. (2011). Does massage therapy reduce cortisol? A comprehensive quantitative review. Journal of bodywork and movement therapies, 15(1), 3–14.
