From Anxiety to Calm: Holistic Practices That Really Work
- Moe | Scarlet Plus
- Jun 10
- 2 min read
Whole-Person Wellness with Adelson Behavioral & Mental Health
Anxiety affects millions of Americans—but lasting relief isn’t always found in a prescription bottle alone.
At Adelson Behavioral & Mental Health, we combine clinical expertise with holistic practices to help individuals calm the mind, reduce tension, and take back control of their lives. Natural approaches can complement therapy and medication, or stand alone for those seeking non-invasive support.
On this page:
1. Understanding Anxiety’s Grip
Anxiety is more than nervousness—it’s a mental and physical state of heightened alert that can affect sleep, focus, and even physical health. Holistic care addresses the full spectrum of anxiety’s symptoms.
Common anxiety symptoms include:
😰 Racing thoughts or constant worry
💓 Rapid heartbeat or tight chest
🧍♂️ Restlessness or inability to sit still
💤 Insomnia and fatigue
📊 Learn more from the National Institute of Mental Health
2. Breathing Techniques That Calm the Nervous System
When anxiety hits, your breathing becomes shallow—making things worse. Deep, controlled breathing activates the body’s relaxation response and grounds your thoughts.
Try these methods:
🌬️ Box breathing: Inhale, hold, exhale, hold (4 seconds each)
🎈 Balloon breathing: Fill your belly with air, exhale slowly
🪷 4-7-8 technique: Inhale for 4, hold for 7, exhale for 8
🧘 Breathing with gentle movement, like yoga or tai chi (Harvard Health)
3. Herbal and Nutritional Support
Some natural remedies have shown real promise for calming the mind. When used wisely and with guidance, supplements and certain foods can ease symptoms without harsh side effects.
Consider:
🌿 Chamomile or lavender teas for nighttime calm
🥬 Magnesium-rich foods like spinach and seeds for tension relief
☕ Cutting caffeine, which can trigger panic
📚 Ashwagandha and L-theanine—two supplements supported by clinical research
4. Creating a Daily Routine that Supports Calm
Structure soothes an anxious brain. Having a rhythm to your day creates predictability, which reduces feelings of chaos and overload.
To support emotional steadiness:
📆 Set consistent wake/sleep times—even on weekends
📵 Limit screen time and curate positive content
📝 Journal your worries and reframe thoughts
🛑 Take intentional breaks from overstimulation or social media (APA)
Conclusion
You don’t have to feel overwhelmed forever. With holistic support—from breathwork to nutrition and daily habits—calm is within reach. At Adelson Behavioral & Mental Health, we guide clients through practical tools that really work, every step of the way.
👉 Want to explore natural anxiety relief? Contact us today and let’s build your path to peace.
Take the First Step with Adelson Behavioral & Mental Health
Beginning your journey toward better mental health is a courageous move, and finding the best psychiatrist is a crucial part of that process.
If you're looking for a psychiatrist in Arlington, TX | Dallas, TX | Fort-Worth, TX, Mansfield, TX, Adelson Behavioral & Mental Health is ready to help. We offer personalized and empathetic care tailored to your unique needs.
