By Heather Lillico
Anxiety has a sneaky way of showing up when we least expect it—on vacation, during a busy workday, or even in moments that are supposed to feel relaxing. And while modern life moves fast, our nervous systems haven’t quite caught up. The good news? There are simple, science-backed ways to bring yourself back to calm—no prescription required.
Whether you’re navigating a stressful week or looking for long-term tools to feel more grounded, these eight strategies can help you regulate your nervous system, restore your energy, and reclaim your peace of mind—naturally.
1. Start the day with stillness
How you begin your morning sets the tone for everything that follows. Instead of jumping straight into emails, notifications, or the news, give yourself a few minutes of intentional calm. A quiet moment with your breath, a few stretches, or even just sitting in silence can help you shift out of autopilot and into presence.
Guided meditation can be especially helpful here—whether it’s a few minutes of breath awareness, a visualization to set your intention, or calming words to help ground your thoughts. Even just five minutes of mindful stillness in the morning can make you feel more focused, centered and resilient throughout the day.
2. Eat to support your mood
What you eat can either fuel anxiety—or help calm it. To support a more balanced mood, focus on foods that nourish your brain and your gut. Here are four categories to prioritize:
- Nuts & seeds: Rich in magnesium, zinc, and healthy fats, these tiny powerhouses support brain function and ease stress. Try adding pumpkin seeds to your salad or a handful of walnuts as a snack.
- Leafy greens: Spinach, kale, arugula, and Swiss chard are full of folate and antioxidants that support a healthy nervous system.
- Fermented foods: Sauerkraut, kimchi, yogurt, or kefir help populate your gut with beneficial bacteria—key for mood regulation thanks to the gut-brain connection.
Bright fruits & veggies: The more color, the better. Vibrant produce like berries, sweet potatoes, and bell peppers provide the antioxidants your brain loves and help reduce inflammation linked to anxiety. Eating this way doesn’t need to be complicated—just aim to include one or two of these categories in each meal, and notice how your body and mind respond.
3. Move your body—gently
You don’t need a bootcamp to feel better. In fact, overly intense workouts can spike cortisol and increase anxiety for some people. Instead, try gentle movement like yoga, stretching, or a walk in nature. Movement helps release tension and bring you back into your body, where calm lives.
4. Ground yourself with your senses
When your thoughts start spiraling, anchor yourself in the present moment by tuning into your senses. What can you see, hear, smell, or touch right now? This simple practice—often called “sensory grounding”—is a fast and effective way to interrupt anxious thought patterns.
5. Practice breathwork daily
Breath is your built-in reset button. Try this: inhale for 4 counts, hold for 4, exhale for 6. Slowing and extending your exhale sends a signal of safety to the brain, calming the fight-or-flight response and easing anxious tension.
6. Create calming rituals
Rituals are like bookmarks for the nervous system. A morning mug of tea, a mid-afternoon stretch, or a wind-down routine before bed can help create rhythm and predictability—two things your brain loves when it’s feeling anxious.
7. Journal to shift your mindset
Getting thoughts out of your head and onto paper can be incredibly regulating. Try prompts like, “What’s one thing I’m proud of today?” or “What’s one worry I can let go of?” Journaling helps you process your emotions and reconnect with your wiser, more grounded self.
8. Limit your anxiety inputs
From doom scrolling to overstimulation, your environment plays a big role in how anxious you feel. Protect your peace by setting boundaries with screens, unfollowing accounts that spike your stress, and curating your space with calming music, scents, or visuals.
Anxiety may be part of life, but it doesn’t have to run the show. With a few intentional habits and calming tools in your pocket, you can create more ease in your day—naturally. Whether you’re starting small with breathwork or slowly building a calming morning routine, every step you take is a step toward a more grounded, peaceful you.
~ ~ ~ ~ ~
Heather Lillico is a Holistic Nutritionist, Yoga & Meditation Teacher, and founder of the anxiety app, Cultivating Calm. After years of navigating anxiety and perfectionism herself, she created this tool to help others live a calmer, more confident and genuinely happier life. Visit Cultivation Calm or search Cultivating Calm in the AppStore or Google Play and get started for free.
