Non-Medication Approaches to Managing Anxiety
Anxiety is a natural part of being human. It shows up when we’re facing uncertainty, change, or perceived danger, and in small doses, it can even help us stay alert and motivated. But when anxiety becomes a regular part of your life, rising without warning or lingering longer than expected, it can begin to interfere with your ability to focus, rest, and feel present.
For many adults, anxiety isn’t just a fleeting reaction to stress, it’s a constant presence that wears them down, disrupts sleep, clouds focus, and traps them in ongoing cycles of worry and tension.
You don’t have to stay stuck in that anxious state. There are effective, evidence-based strategies that can help you reduce anxiety and regain a sense of calm and balance in your life without relying on medication.
Somatic techniques offer a way to break the cycle of anxiety by focusing on the body. These practices help you tap into your body’s natural ability to regulate stress and calm your nervous system. The best part? These techniques are easy to implement, can be done anywhere, and don’t require a lot of time or special tools.
Let’s explore some somatic techniques you can use to manage anxiety, reduce stress, and cultivate a greater sense of calm.
1. Grounding: Reconnect with the Present Moment
Grounding techniques are designed to bring your awareness back to the present moment and help you feel more stable. When you're anxious, your mind can race, and your thoughts may take you away from the here and now. Grounding helps you reconnect with your body and the environment around you, anchoring you in reality.
How It Helps:
Grounding can reduce feelings of dissociation, panic, or overwhelming anxiety by redirecting your attention away from the spiral of anxious thoughts and back to your body’s sensations. It helps calm the nervous system by creating a sense of stability.
How to Get Started:
5-4-3-2-1 Technique: This method engages all five senses to help ground you. Take a moment to notice:
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
Feet on the Ground: Sit comfortably with your feet flat on the floor. Focus on the sensation of your feet touching the ground. Take a few deep breaths and mentally tell yourself, "I am grounded. I am here."
2. Deep Breathing: Activate Your Relaxation Response
Breathing techniques are a simple but powerful way to manage anxiety. When we feel anxious, our breath becomes shallow and rapid, triggering the body's fight-or-flight response. Deep belly breathing, also known as diaphragmatic breathing, helps activate the parasympathetic nervous system, which is responsible for calming the body.
How It Helps:
Deep breathing helps regulate the nervous system, slows down the heart rate, and reduces the physical symptoms of anxiety like tension or dizziness. It can be done anywhere—at work, while driving, or even at home—and requires no special equipment.
How to Get Started:
Find a Comfortable Position:
Sit comfortably in a chair with your feet flat on the floor, or lie down on your back.
Keep your hands resting on your lap or on your belly.
Focus on Your Breath:
Gently close your eyes to eliminate distractions.
Start by bringing your awareness to your natural breathing rhythm. Notice how the air feels as it enters and leaves your body.
Place One Hand on Your Belly:
To help you focus on diaphragmatic breathing, place one hand on your stomach, just below your ribs.
As you breathe, you should feel your belly rise and fall with each inhale and exhale. This is a sign that you’re breathing deeply into your diaphragm instead of shallow chest breathing.
Begin to Inhale Slowly and Deeply:
Breathe in through your nose for a count of 4 seconds.
As you inhale, focus on expanding your belly (not your chest) as the air fills your lungs. Your hand on your belly should rise as you breathe in.
Exhale Gently:
Slowly exhale through your mouth for a count of 4 seconds.
As you exhale, focus on gently releasing the breath, allowing your belly to fall as the air leaves your body. Try to make the exhale smooth and steady.
Repeat the Inhalation and Exhalation:
Continue breathing in for 4 seconds and out for 4 seconds, keeping the flow smooth.
If you feel your mind wandering, gently bring your focus back to your breath.
Gradually Extend Your Breath:
Once you feel comfortable with the 4-second inhale and exhale, you can slowly extend the length of your breath.
Try breathing in for 5 seconds, and out for 5 seconds, and gradually increase as you feel more relaxed.
Continue for 5–10 Minutes:
Keep breathing in this relaxed manner for 5 to 10 minutes, allowing your body and mind to fully relax.
If your mind starts to wander or you begin to feel anxious again, just return to the breath and start focusing on the rise and fall of your belly.
Tips:
Stay Comfortable: Don’t strain to breathe deeply. If the deep breathing feels uncomfortable, adjust the duration to what feels natural for you.
Be Gentle with Yourself: This exercise is about relaxing, so there’s no need to rush or force your breath.
Consistency: Practicing deep belly breathing regularly will help you get better at it over time. Even just a few minutes each day can make a difference.
By practicing this technique regularly, you’ll be training your body to relax and reduce anxiety in a natural, calming way without having to hold your breath.
You can download an mp3 audio of breathing exercise at the bottom of the webpage.
3. Progressive Muscle Relaxation: Release Tension from Your Body
Progressive Muscle Relaxation (PMR) involves tensing and then relaxing different muscle groups in your body. This technique helps you become more aware of physical tension and encourages the body to release it.
How It Helps:
Anxiety often manifests physically as tightness in the muscles. PMR is effective at easing physical tension, lowering heart rate, and improving feelings of relaxation. It helps you become more aware of how your body responds to stress and allows you to consciously let go of that tension.
How to Get Started:
Find a quiet place where you can sit or lie down comfortably.
Start by taking a deep breath and then focus on your feet. Tighten the muscles in your feet for a count of five seconds, then slowly release. Pay attention to the sensation of relaxation as you let go.
Move up your body, tensing and releasing each muscle group:
Calves
Thighs
Stomach
Hands
Arms
Shoulders
Face (scrunch your face and then relax)
Focus on the sensation of relief after each release.
You can download an mp3 audio of Progressive Muscle Relaxation (PMR) at the bottom of the webpage.
4. Butterfly Hug Technique
The Butterfly Hug is a simple, self-soothing technique often used in EMDR (Eye Movement Desensitization and Reprocessing) therapy to calm the nervous system and promote emotional regulation. It’s especially helpful for managing anxiety, grounding yourself in the present moment, and processing distressing emotions.
Here’s a step-by-step guide to doing the Butterfly Hug:
Find a Comfortable Position
Sit or lie down in a quiet space where you feel safe.
Rest your hands in your lap or by your sides for a moment and take a few deep breaths.
Cross Your Arms Over Your Chest
Place your right hand on your left upper arm and your left hand on your right upper arm, like you’re giving yourself a gentle hug.
Your fingers should rest just below your shoulders, and your arms should form the shape of butterfly wings.
Begin Gentle Alternating Taps
Slowly and rhythmically tap your arms - left, right, left, right - using your hands.
Keep the pace slow and steady, like the gentle flapping of butterfly wings.
You can close your eyes or keep them slightly open, whichever feels safer for you.
Breathe Naturally and Observe
As you tap, breathe naturally.
Pay attention to what you notice - any sensations in your body, emotions, or thoughts that come up.
If any discomfort arises, just acknowledge it and keep tapping gently, or pause if needed.
Continue for 1–5 Minutes
You can continue tapping for a few minutes or until you feel more grounded, calm, or emotionally settled.
There’s no right or wrong duration—trust what your body needs.
Finish with Stillness
When you’re ready to stop, let your arms come to rest by your sides or in your lap.
Take a few slow breaths and notice how you feel.
Tips for Using the Butterfly Hug:
You can use this technique daily as part of a calming routine or whenever you feel anxious or overwhelmed.
It’s especially effective after journaling, during EMDR therapy, or after triggering situations.
Some people like to say calming words or affirmations while tapping (e.g., “I am safe,” “This feeling will pass,” “I’m doing the best I can”).
5. Orienting to Safety
Gently guide your nervous system back to calm by tuning into your environment.
When we're anxious, the body is often stuck in “threat mode”- scanning for danger, even when there’s no real threat in the moment. Orienting to safety helps interrupt this stress response by sending a message to the brain: It’s okay to relax now.
Why It Works:
Activates the parasympathetic nervous system (rest-and-digest mode).
Helps the brain differentiate between past threats and present safety.
Gives the mind something neutral or positive to focus on, reducing internal overwhelm.
Encourages embodied presence rather than mental rumination.
How to Practice Orienting to Safety (Step-by-Step)
Sit or stand comfortably.
Find a quiet place where you feel reasonably safe and undisturbed for a few minutes.Slowly begin to move your head and eyes.
Let your gaze gently scan the space around you - side to side, up and down.
Keep your movements soft and unhurried.Let your eyes rest on something pleasant or neutral.
This could be a soft pillow, a plant, a favorite photo, a patch of sunlight, or a cozy corner.
Anything that feels calming or grounding to look at.Notice what you see.
Tune into the details:What are the colors, textures, shapes?
How is the light falling across objects?
Can you take in the space without analyzing or judging?
Take a few slow breaths.
Inhale gently through your nose… exhale through your mouth.
Let your shoulders drop. Feel your feet on the ground or your body supported by the chair.Silently affirm safety.
You might say to yourself,“Right now, I’m safe.”
“There’s no emergency in this moment.”
“I can let my body soften.”
Repeat for 1–3 minutes or as long as it feels supportive.
Even 30 seconds can make a difference when practiced regularly.
Tips to Enhance the Practice:
Name 3–5 things you see. “I see the lamp. I see the painting. I see the tree outside the window.”
Use this during daily transitions (after work, before bed, after a stressful call).
Pair with soothing touch like placing your hand on your heart or rubbing your palms together.
Final Thoughts
Somatic techniques are simple yet powerful tools for managing anxiety without medication. Whether through grounding, breathing, or butterfly hug, these practices help you tap into your body’s natural ability to regulate emotions and reduce stress. The key is consistency - integrating these practices into your daily routine can help you regain control over your anxiety and promote overall well-being.
If you're struggling with anxiety, consider incorporating some of these techniques into your day-to-day life. And remember, if anxiety is affecting your ability to function or causing significant distress, seeking support from a therapist can be incredibly helpful in guiding you through these techniques in a structured, personalized way.
In my therapy practice, serving adults in Oklahoma City and Dallas, I help clients apply these tools in a structured, personalized way.
I specialize in therapy for anxiety, depression, and trauma, and offer both extended and intensive EMDR therapy sessions for those seeking deeper, faster healing. Together, we’ll work toward calming the overwhelm, breaking free from stuck patterns, and restoring a sense of groundedness and self-trust.
Ready to take the next step? book a free therapy consultation today to see how therapy can support your path to healing and peace.
