Do you ever feel like the world just never stops? Your phone is blowing up with notifications. The news is overwhelming. You’re juggling work, family, expectations – it’s all just…too much.
Each of these things can trigger anxiety.
Imagine your brain as your body’s built-in security guard, watching for potential threats within your environment. Anytime this alarm system activates, you’re going to feel anxiety. Sometimes it’s a true danger, but oftentimes it’s something more harmless.
For many of us in communities of color, anxiety doesn’t just show up as nerves or worry—it shows up as sleepless nights, snapping at loved ones, constantly being “on,” or shutting down altogether. And while medication can absolutely be helpful for some, there are also powerful, natural ways to support your mind and body without a prescription.
Let’s talk about a few.
Move your Body, Move the Energy
When stress piles up, our ancestors didn’t sit still—they moved. Whether it was dancing at cookouts, walking to clear their heads, or stretching out after a long day, movement is medicine. Not punishment. Not a chore. Medicine.
When you move—whether it’s a walk around the block, a few stretches, or turning up your playlist and dancing in your living room—you release endorphins. These feel-good hormones not only help calm anxiety, reduce pain, ease tension, and bring you back to yourself – but they also increase feelings of happiness and well-being.
There’s no one-size-fits-all. Just find your rhythm.
Get Out in Nature
There’s something deeply healing about being outside. Maybe it’s the sunlight on your face, the wind brushing your skin, or the sound of birds doing their thing.
Science backs this up: spending time in nature helps lower cortisol (that’s the stress hormone that fuels anxiety). And no, you don’t need to go hiking in the mountains—just step outside. Sit on your porch. Walk to the corner store without your phone. Let the earth hold you.
Even five minutes can help reset your system.
Breathe Like You Mean It
When anxiety creeps in, our breath gets shallow—fast. And when your breath is short, your body thinks you’re in danger, which ramps anxiety up even more. It’s a whole loop.
Break that loop by coming back to your breath. One simple method is box breathing:
Inhale for 4…
Hold for 4…
Exhale for 4…
Hold for 4…
Repeat.
It’s like giving your nervous system a hug from the inside out.
Ground Yourself in the Now
Anxiety loves to take us time-traveling—into the future, into the “what-ifs,” into the “what-if-I-fail.” But peace lives in the present.
One powerful way to come back to now is through grounding. Try the 5-4-3-2-1 method:
- 5 things you can see
- 4 things you can touch
- 3 things you can hear
- 2 things you can smell
- 1 thing you can taste
Or go simple—pop a sour candy, hold something cold like an ice cube, or feel your feet firmly on the floor. Anchor yourself.
When You Need More Than Coping Skills
Natural tools are powerful—but sometimes, anxiety needs some more attention. Even more so when it’s been building for years, rooted in trauma, expectations, or that “strong Black woman – “you gotta be twice as good” narrative.
Therapy isn’t just for a crisis. It’s a space to be seen, heard, and supported. A place to lay your burdens down and learn new ways to carry what life hands you.
If anxiety has been running the show for too long, you don’t have to deal with it alone. Let’s work together to help you feel more grounded, more powerful, and more like yourself again. Anxiety therapy can offer compassionate support and proven tools to help you take back control.