How To Get Rid Of Anxiety Naturally

When anxiety keeps returning, it is understandable to want one clear answer for how to get rid of it. You may be tired of overthinking, physical tension, a racing heart or avoiding situations that once felt manageable. You may also have tried to push anxious thoughts away, only to find that fighting them makes them feel even louder.

Anxiety disorders are common. The Australian Institute of Health and Welfare reports that around 17% of Australians aged 16 to 85 experienced an anxiety disorder in a 12-month period. While the right approach differs from person to person, effective support is available.

What is anxiety?

Anxiety is part of the body’s natural response to uncertainty, pressure or perceived danger. It can help you prepare for a job interview, stay alert in an unfamiliar situation or respond quickly when something is wrong.

Anxiety becomes a concern when it is persistent, feels disproportionate to the situation or begins interfering with sleep, work, relationships, concentration or everyday activities. Sometimes there is an obvious trigger. At other times, anxious feelings seem to appear without a clear reason.

Feeling anxious occasionally is not the same as having an anxiety disorder. A GP, psychologist or psychiatrist can assess and diagnose an anxiety disorder, particularly when symptoms are severe, ongoing or difficult to manage.

Why does anxiety keep coming back?

Anxiety rarely has one simple cause. A person’s temperament, family history, health, life experiences, current pressures, learned associations and coping patterns can all play a part.

When your brain senses danger, your nervous system prepares you to respond. Your heart rate and breathing may change, your muscles may tense and your attention may narrow towards a possible threat. This response can also be activated by a thought, memory, bodily sensation or prediction about what might happen.

A useful way to understand persistent anxiety is to picture an alarm that has become overly sensitive. The alarm is trying to protect you, but it may sound in situations that are uncomfortable rather than dangerous. Avoiding the situation can bring short-term relief, yet it may also teach the brain that the situation really was unsafe. This can keep the cycle going.

Common signs and symptoms of anxiety

Anxiety can affect thoughts, emotions, the body and behaviour. Symptoms vary, but may include:

Some physical symptoms of anxiety can also have other medical causes. If symptoms are new, severe or concerning, speak with your GP rather than assuming anxiety is responsible.

How to get rid of anxiety when it feels overwhelming

There is no single technique that removes anxiety instantly for everyone. However, there are practical ways to reduce its intensity and prevent the anxious cycle from escalating.

Slow your breathing

Anxiety can make breathing faster and shallower. Try breathing gently in through your nose for a count of three, then breathing out slowly for a count of three or slightly longer. Avoid forcing an unusually deep breath. The goal is comfortable, steady breathing.

Bring your attention back to the present

Name five things you can see, four you can feel, three you can hear, two you can smell and one you can taste. Grounding does not solve the cause of anxiety, but it can interrupt spiralling thoughts and reconnect you with what is happening around you right now.

Reduce the struggle with the feeling

Trying to force anxiety away can sometimes add a second layer of fear. You might instead name the experience: “I am noticing anxiety, and my body is responding as though I am in danger.” This creates a little distance between you and the feeling without pretending it is pleasant.

Use a familiar relaxation practice

Slow breathing, progressive muscle relaxation, mindfulness and visualisation can all help settle stress responses. These skills are usually more useful when practised regularly, not only during the most difficult moment. You can follow our guide to seven relaxation techniques for anxiety for clear, step-by-step options.

What helps reduce anxiety over the longer term?

Short-term calming strategies can help you move through a difficult moment. Longer-term improvement often involves understanding the pattern and changing how you respond to thoughts, sensations and triggers.

• Professional support: A GP or qualified mental health professional can help assess your symptoms and discuss appropriate treatment options.
• Psychological therapy: Evidence-based therapies can help you understand anxious thinking, reduce avoidance and develop more helpful responses.
• Gradual behavioural change: Safely approaching situations you have been avoiding can help build confidence and reduce the brain’s expectation of danger.
• Sleep, movement and routine: Regular sleep, physical activity, balanced meals and a manageable daily routine can support emotional regulation.
• Reducing aggravating factors: Excess caffeine, alcohol, nicotine and ongoing sleep loss can intensify anxiety symptoms for some people.
• Medication when appropriate: A doctor can explain whether medication may be useful based on your symptoms, health and circumstances.

There is no need to choose between “natural” strategies and professional care. Relaxation, lifestyle changes, therapy and medical support can complement one another when used appropriately.

Can hypnotherapy really help with anxiety?

Hypnotherapy may help some people reduce anxiety symptoms and respond differently to thoughts, sensations or situations that have become linked with fear. During hypnosis, you remain aware while your attention becomes more focused. A therapist may then use guided imagery, therapeutic suggestions and other techniques connected with your goals.

A 2019 meta-analysis of 15 studies and 17 controlled trials found that hypnosis was associated with reduced anxiety compared with control conditions. It also found that hypnosis was more effective when combined with other psychological interventions than when used by itself.

This evidence is encouraging, but it does not mean hypnotherapy is a guaranteed cure or the right approach for every person. Outcomes vary, and more severe or complex symptoms may require care from a GP, psychologist, psychiatrist or another appropriately qualified health professional. Hypnotherapy is best considered as one possible part of a personalised support plan.

How may hypnotherapy support anxiety treatment?

Depending on the person and the nature of their anxiety, hypnotherapy may be used to support:

• physical and mental relaxation
• greater awareness of anxious triggers and automatic responses
• more helpful ways of responding to worry or bodily sensations
• confidence when approaching situations that have been avoided
• rehearsal of calmer responses through guided imagery
• the use of self-hypnosis or relaxation skills between sessions

At Eternal Balance, sessions are personalised around the individual rather than following one standard script. You can learn more about how hypnosis therapy works or explore our approach to anxiety treatment on the Gold Coast.

Can you get rid of anxiety permanently?

No responsible practitioner can promise that you will never feel anxious again. Anxiety is a normal emotion and can return during periods of uncertainty, illness, loss or pressure. Lasting progress is better measured by whether anxiety occurs less often, feels less intense, passes more quickly and has less influence over your decisions.

For many people, improvement means recognising anxiety earlier, knowing how to respond and feeling able to continue with life even when some discomfort is present. That is very different from anxiety ruling your life.

When should you seek extra help?

Consider speaking with your GP or a mental health professional if anxiety:

• has lasted for several weeks or keeps returning
• is affecting sleep, work, study, relationships or daily activities
• is causing frequent panic attacks or significant avoidance
• feels severe, is becoming worse or is difficult to manage alone
• is occurring alongside depression, trauma, substance use or thoughts of self-harm