Anxiety is a common and often debilitating condition that can affect many aspects of daily life. It manifests in various forms, including excessive worry, restlessness, fatigue, difficulty concentrating, and physical symptoms like a racing heart or muscle tension. While conventional treatments such as traditional talk therapy and integrating medicine when needed are beneficial, holistic, somatic techniques offer additional support by addressing the mind, body, and spirit. Here, we explore various holistic and somatic techniques for managing anxiety in addition to anxiety therapy, empowering individuals to find peace and balance in their lives.

Understanding Anxiety and Its Symptoms

Anxiety is more than just occasional worry or fear. It can be a persistent condition that interferes with everyday activities and overall well-being. Symptoms can include:

• Excessive worry or fear
• Restlessness or feeling on edge
• Irritability
• Difficulty concentrating
• Muscle tension
• Sleep disturbances

Holistic Techniques for Managing Anxiety

Holistic techniques focus on treating the whole person rather than just symptoms. By integrating various practices, individuals can find relief and develop healthier coping mechanisms.

Yoga

Yoga combines physical postures, breathing exercises, and meditation to promote relaxation and reduce stress. It helps lower the levels of the stress hormone cortisol and increases the production of endorphins, which improve mood.

Example Practices:

• Hatha Yoga: Focuses on gentle movements and breath control, making it suitable for beginners.
• Vinyasa Yoga: Involves a flow of movements synchronized with breath, promoting mindfulness and physical fitness.
• Restorative Yoga: Uses props to support the body in passive poses, emphasizing deep relaxation and stress relief.

As a Certified Yoga Teacher (CYT300), I may offer specific poses that specifically address your unique symptoms and we may even practice them in the room together. Yoga for anxiety is mostly grounding and supportive poses. 

Breathwork

Breathwork involves various breathing techniques to help calm the nervous system, reduce stress, and improve emotional well-being. It is particularly effective in managing acute anxiety episodes.

Diaphragmatic Breathing (Abdominal Breathing)

This technique engages the diaphragm to allow for deeper breaths, promoting relaxation. To practice, sit or lie down in a comfortable position. Place one hand on your chest and the other on your abdomen. Inhale deeply through your nose, ensuring that your abdomen rises more than your chest. Exhale slowly through your mouth. Repeat this for several minutes, focusing on the rise and fall of your abdomen.

Box Breathing (Square Breathing)

This method involves equal phases of inhalation, holding the breath, exhalation, and holding again. It is effective for quickly reducing stress and enhancing focus. To practice, inhale through your nose for a count of four. Hold your breath for a count of four. Exhale slowly through your mouth for a count of four. Hold your breath again for a count of four. Repeat this cycle several times.

Alternate Nostril Breathing (Nadi Shodhana)

This technique balances the nervous system and promotes calmness. To practice, sit comfortably with a straight spine. Use your right thumb to close your right nostril and inhale deeply through your left nostril. Close your left nostril with your right ring finger and release your right nostril, exhaling through it. Inhale through your right nostril, then close it with your thumb and release your left nostril, exhaling through it. Continue alternating for several minutes.

Somatic Experiencing

Somatic experiencing focuses on the connection between the mind and body. It helps individuals process and release trauma and stress stored in the body, which can significantly reduce anxiety.

Body Awareness Exercises

These exercises involve paying close attention to physical sensations in the body to release tension and stress. One technique is the body scan, where you lie down or sit comfortably and mentally scan your body from head to toe, noticing areas of tension or discomfort and consciously relaxing those areas.

Grounding Techniques

Grounding techniques use physical movements and sensory awareness to bring the mind into the present moment. Examples include standing with your feet firmly planted on the ground and feeling the earth beneath you, or holding a textured object and focusing on its feel in your hand. These techniques help anchor you in the present and reduce anxiety.

Titration

This method involves gradually exploring and releasing traumatic memories to prevent overwhelm and promote healing. During a titration session, you focus on a small, manageable aspect of a traumatic memory while simultaneously maintaining awareness of a safe and calm present moment. This allows the nervous system to process the trauma without becoming overwhelmed.

Meditation

Meditation involves focusing the mind to achieve a state of calm and clarity. It helps in reducing anxiety by encouraging mindfulness, which is the practice of being present in the moment.

Example Practices:

• Mindfulness Meditation: Focuses on paying attention to the present moment without judgment.
• Loving-Kindness Meditation: Promotes feelings of compassion and love towards oneself and others, reducing negative emotions.
• Guided Meditation: Involves listening to a guide who leads you through visualizations and relaxing scenarios.

The Importance of Integrating Holistic Practices

While our regular therapy sessions will provide a solid foundation for managing anxiety, incorporating additional holistic practices between sessions is equally important. Engaging in activities like those mentioned below outside the therapy room enhances overall well-being and reinforces the progress made during sessions. In my Hermosa Beach office, we can discuss personalized plans and I can provide local referrals for practitioners and resources to support your journey.

Acupuncture

Acupuncture, a traditional Chinese medicine practice, involves inserting thin needles into specific points on the body. It is believed to balance the body’s energy and improve mental health by reducing symptoms of anxiety and promoting relaxation.

Example Practices:

• Traditional Acupuncture: Focuses on energy meridians to restore balance and reduce anxiety.
• Auricular Acupuncture: Targets points in the ear believed to correspond with various body systems and emotions.

Aromatherapy

Aromatherapy uses essential oils to improve mental and physical health. Certain scents like lavender, chamomile, and bergamot are known for their calming properties and can help reduce anxiety symptoms.

Example Practices:

• Diffusion: Using a diffuser to spread essential oils in the air, creating a calming environment.
• Topical Application: Diluting essential oils with a carrier oil and applying to the skin for direct therapeutic effects.
• Inhalation: Breathing in essential oils directly or through steam inhalation for immediate calming effects.

Herbal Remedies

Herbal remedies can support the body’s natural ability to manage stress and anxiety. Herbs such as valerian root, passionflower, and kava have calming effects and can reduce anxiety symptoms.

Example Practices:

• Herbal Teas: Drinking teas made from calming herbs like chamomile or lemon balm.
• Tinctures and Supplements: Concentrated herbal extracts can be used for more potent effects.
• Essential Oils: Applying or inhaling essential oils from calming herbs.

Take the First Step Toward Calm and Balance

Anxiety can be overwhelming, but you don’t have to navigate it alone. By exploring holistic techniques, you can find the right combination of practices to support your mental and physical health. For personalized guidance and support, contact Marilyn Ashley, LMFT, who specializes in holistic therapy approaches to help you manage anxiety and live a balanced, fulfilling life. Discover the benefits of holistic anxiety therapy and take the first step towards a calmer, more centered you.

Embrace Healing With Holistic Anxiety Therapy in Hermosa Beach, CA and Manhattan Beach, CA

If you’re struggling with anxiety and seeking a natural, comprehensive approach to healing, consider holistic anxiety therapy. This method integrates mind, body, and spirit to address the root causes of your anxiety, promoting lasting peace and balance. Take the first step towards reclaiming your well-being—reach out to a holistic therapist at Marilyn Ashley, LMFT, and embark on your journey to tranquility. Follow these three simple steps to get started:

1. Schedule Your 20-Minute Complimentary Phone Consultation
2. Learn More About Me and My Services
3. Address your anxiety and begin healing!

Other Services Offered By Marilyn Ashley, LMFT

At my Hermosa Beach, CA practice, Anxiety Therapy is just one of the services I offer. I also specialize in Life Transitions, Trauma, and Couples Therapy. For your convenience, I offer in-person sessions in my beautiful Hermosa Beach office, which may clients comment on how calming it is and how grounded, content, and serene they feel there. I also offer online therapy sessions for those located in Manhattan Beach, CA, and anywhere else in California. By incorporating holistic practices into your daily life, you can support your overall well-being. I’m excited to work with you on your journey towards healing and growth. Together, let’s embrace your anxiety and learn how to thrive, not just survive! Check out my blog for more about holistic healing!