Anxiety Is Human (and Normal): Understanding Its Role and Managing It Naturally

Anxiety is something most of us feel at some point in our lives. It’s that racing heart before a big meeting, the tight chest when overwhelmed, or the restless thoughts that keep you up at night. What many people don’t realize is that anxiety is a completely normal and even necessary part of the human experience.

From an evolutionary perspective, anxiety helped our ancestors survive. It’s a built-in alarm system that keeps us alert and prepared for danger. But in modern life, that alarm can sometimes become overactive, triggered not by predators—but by emails, bills, or social pressures.

While occasional anxiety is part of being human, persistent or intense anxiety can affect your health, relationships, and daily functioning. The good news? You don’t need medication to find relief. Many people manage anxiety through natural, research-supported strategies that calm the nervous system and build long-term resilience.

Below are five natural ways to manage anxiety, backed by science and easily accessible in everyday life.

1. Practice Deep Breathing

Slow, deep breathing is one of the quickest ways to calm your nervous system. Techniques like box breathing—inhaling, holding, exhaling, and pausing for four seconds each—activate the parasympathetic nervous system, helping your body shift out of "fight-or-flight" mode.

🧠 The science: A 2017 study in Frontiers in Psychology found that diaphragmatic breathing reduced anxiety and improved attention in healthy adults (Ma et al., 2017).

2. Move Your Body

Physical activity is a natural mood stabilizer. Whether it’s a brisk walk, yoga, or dancing around your living room, movement helps release endorphins and reduce cortisol, the body’s primary stress hormone.

🧠 The science: Harvard researchers note that regular aerobic exercise can be as effective as medication for reducing anxiety in some individuals (Harvard Health Publishing, 2018).

3. Spend Time in Nature

Our brains respond positively to natural environments. Being outdoors—walking in the park, sitting under a tree, or gardening—can decrease anxiety by reducing rumination and calming the brain's stress centers.

🧠 The science: A study in PNAS (2015) showed that participants who spent time in nature had lower activity in the brain region linked to repetitive, negative thinking (Bratman et al., 2015).

4. Reduce Stimulants and Screen Time

Caffeine, sugar, and too much screen time (especially doomscrolling news or social media) can overstimulate your nervous system. Limiting these inputs can help prevent unnecessary anxiety spikes.

🧠 The science: A 2016 review in BMC Public Health linked high screen time with increased symptoms of anxiety and depression, especially in teens and young adults (Hoare et al., 2016).

5. Stay Connected

Anxiety often worsens in isolation. Regular social interaction—whether a heart-to-heart with a friend, a peer support group, or even brief connections throughout your day—can help regulate your emotions and promote resilience.

🧠 The science: Researchers at the University of Chicago found that strong social bonds reduce stress and promote emotional well-being by increasing oxytocin, a calming hormone (Cacioppo & Cacioppo, 2014).

A Final Thought

Anxiety isn’t a flaw or a weakness—it’s part of what makes us human. It’s your brain’s way of trying to protect you, even if it sometimes goes into overdrive. Understanding that anxiety is normal can take away some of its power.

While it may never disappear entirely—and doesn’t need to—there are small, natural ways to work with it rather than against it. Whether it's stepping outside for a walk, sharing a moment with someone you trust, or simply pausing to breathe deeply, each choice is a quiet act of self-care.

Anxiety might visit often, but it doesn’t have to be in charge. With awareness and simple daily practices, you can build a relationship with it that feels more manageable—and more compassionate.

References:

• Bratman, G. N., et al. (2015). Nature experience reduces rumination and subgenual prefrontal cortex activation. PNAS, 112(28), 8567–8572.

• Cacioppo, J. T., & Cacioppo, S. (2014). Social Relationships and Health: The Toxic Effects of Perceived Social Isolation. World Psychiatry, 13(2), 124–130.

• Harvard Health Publishing. (2018). Exercise is an all-natural treatment to fight depression.

• Hoare, E., et al. (2016). Associations between screen time and mental health in adolescents. BMC Public Health, 16(1).

• Ma, X., et al. (2017). The effect of diaphragmatic breathing on attention and stress. Frontiers in Psychology, 8, 874.