8 daily swaps to reduce anxiety (from a holistic wellness coach)
Keep reading until the end of the blog post to claim your free 14-day trial of the ultimate Somatic Online Studio to help you build a calm, chill girl nervous system.
Hi, ex-anxious girly here 🙋♀️—yep, I used to have a wild anxious attachment style, constantly overthinking everything and always on edge if someone wasn’t texting me back. I didn’t get everyday anxiety, but I was so sensitive that I found life harder than the average person. Therapy helped, but once I started somatic healing and dove into balancing my nervous system, things finally shifted for me. Now, I’m calm, grounded, and have built a chill, regulated nervous system. The best part? I’m a holistic wellness coach and integrative health practitioner, so let me share the inside secrets with you. It’s time to break free from the stress spiral and build that calm, cool, and collected nervous system you deserve. Let’s get into it!
Anxiety often creeps in due to our nervous system's response to small habits and lifestyle choices we don't even realize are impacting us on a cellular and energetic level. But with these simple daily swaps, you can start to shift how you feel and nurture a more balanced, chill-girl, regulated nervous system. Let’s break them down:
1. Emotional Suppression for Somatic Release
Swap emotional suppression for somatic release. When we bottle up emotions or experiences (because we fear being ‘too much’ or just want to ‘get on with life’), the incomplete emotional cycle and the stress it causes can be a real problem. It can lead to internal anxiety, tension, and just not feeling quite right without knowing why. So, next time you reach for your phone to scroll when something feels uncomfortable, allow your body to move instead. Movement, breathwork, somatic shaking, and somatic Pilates can help emotional impulses flow through your body rather than staying suppressed, easing your anxiety.
2. Shallow Breathing for Deep Breathing
Swap shallow breathing for deep belly breathing. Check in with your breath throughout the day. If you notice short, shallow breaths, try deep breathing instead. How we breathe signals to our body whether we are safe or ‘under threat.’ Shallow chest breathing can signal danger to our nervous system, but deep, long exhales signal safety. Fill your belly and chest with air, then exhale with a loud sigh. This psychological sigh tells your body it's safe and helps you shift out of fight-or-flight mode, reducing anxiety.
3. Coffee for Herbal Teas
Swap your second (or third) coffee for herbal tea. I KNOW we love our coffee, girl, I’m right there with you. But if anxiety is getting the best of you, too much caffeine won't help—it’s a nervous system stimulant. Try calming herbal teas like mint, chamomile, or tulsi to help soothe your nervous system. And always avoid caffeine on an empty stomach to keep blood sugar stable! This can also contribute to anxiety—you should always have your first coffee with breakfast.
4. Skipping Breakfast for a High-Protein Start
Swap skipping breakfast for a high-protein meal within the first hour of waking. Speaking of breakfast, skipping it (or not feeling hungry in the morning) can wreak havoc on your blood sugar and cortisol levels. Instead, a high-protein breakfast helps keep you balanced and calm throughout the day. I used to think not having an appetite in the morning was just how I was wired, but after more training, I learned that healthy hormones and nervous systems naturally lead to hunger in the morning. If it's missing, it might be a sign of something needing rebalancing.
5. HIIT for low impact or somatic Movement
Swap HIIT workouts for somatic movement. Intense, high-impact exercise can sometimes stress the body even more, especially if you're healing. While it feels good in the short term with those endorphins and adrenaline, opt for gentler forms of movement like Pilates, yoga, or somatic practices. These still work the body but are less overwhelming to the nervous system. You’ll still get a great sweat, a great burn, and shape your body—just without adding extra stress.
6. Forgetting to Eat Lunch for Regular Meals
Swap missing meals for regular eating times. Skipping meals messes with your blood sugar regulation and hormones, both of which have been shown to make anxiety worse. Stick to regular mealtimes to stabilize your energy and help regulate your nervous system. Set an alarm on your phone if you need to!
7. Morning Phone Light for Natural Light
Swap morning phone time for natural sunlight. It’s super important to understand that blue light from your phone disrupts your circadian rhythm and increases stress, anxiety, and hormonal imbalances. Instead, get some natural light first thing in the morning to support balanced hormones and regulate your sleep-wake cycle. Step outside for 5 minutes—no need to stare at the sun, just being outdoors is enough.
The Bottom Line:
In the holistic health world, anxiety isn’t just "genetic" or something you have to live with. It’s your body talking to you and telling you something is out of balance. With these 7 daily swaps, you’ll start to feel more grounded, regulated, and ready to handle whatever life throws your way.
And if you’re ready to dive deeper, keep reading to claim your free 14-day trial to my Somatic Online Studio—packed with all the tools you need to build your calm, chill nervous system.
Daily Devotion, The Somatic Healing Portal
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