By Keith Edmonds

Anxiety can feel overwhelming — racing thoughts, a pounding heart, a sense that something is “just not right.” Many adults struggle with anxiety, whether it’s daily stress, panic attacks, or worries that never seem to shut off. The good news is that healing is possible.

At Integrative Counseling Augusta, we believe the most effective approach to managing anxiety combines mind, body, and spirit. By caring for all aspects of your well-being, you can build resilience and find calm even in difficult times.

Here are five integrative strategies you can begin today.

1. Breathe with Intention

When anxiety strikes, the body’s “fight-or-flight” system takes over. Breathing exercises help you reset.

• Try the 4-7-8 method: Inhale through your nose for 4 counts, hold for 7, exhale slowly for 8.

• Repeat this 3–4 times. You may notice your heart rate slowing and your mind clearing.

Mindful breathing grounds you in the present moment, reminding your nervous system that you are safe.

2. Move Your Body

Anxiety often creates tension in the body. Physical movement releases that tension while producing endorphins — your body’s natural stress relievers.

• Go for a brisk 10-minute walk.

• Practice yoga stretches that open your chest and shoulders.

• Try progressive muscle relaxation (tensing and releasing muscle groups).

Even gentle movement signals to your brain: “I am taking care of myself.”

3. Nourish with Balanced Nutrition

What you eat can affect how you feel.

• Limit stimulants: Too much caffeine or sugar can heighten anxiety.

• Add calming nutrients: Foods rich in magnesium (leafy greens, almonds) and omega-3s (salmon, walnuts) support brain health.

• Stay hydrated: Dehydration can worsen symptoms like fatigue or irritability.

Think of food as fuel for both your body and mind.

4. Strengthen Spiritual & Emotional Well-Being

For many, healing involves more than physical or mental care — it also means finding meaning, peace, or connection.

• Journaling your thoughts can bring clarity.

• Prayer, meditation, or mindfulness helps calm racing thoughts.

• Spending time in supportive relationships can ease feelings of isolation.

Integrating spiritual practices (in whatever form feels right for you) builds a deeper foundation for resilience.

5. Seek Professional Support

Sometimes anxiety requires more than self-help. Working with a licensed counselor gives you tools tailored to your unique experience. In therapy, you can:

• Learn new coping skills.

• Process past trauma that may fuel anxiety.

• Create lasting change with guidance and support.

At Integrative Counseling Augusta, we specialize in helping adults overcome anxiety and trauma through a holistic, integrative approach.

Taking the Next Step

If anxiety is interfering with your daily life, there is hope. You can retrain your mind and body to find calm, clarity, and strength.