What Is Anxiety? A Holistic Therapist’s Guide to Understanding, Identifying, and Easing Anxiety

Anxiety can show up in a lot of different ways. As a holistic therapist, I see many forms. Some people experience high-functioning anxiety - they seem successful, organized, and on top of things from the outside, but underneath the surface, they’re constantly worrying, overwhelmed, and bracing for the other shoe to drop. Others experience anxiety that’s more obvious or disruptive, where panic attacks, intrusive thoughts, or physical symptoms interfere with day-to-day life.

High-Functioning Anxiety vs. Anxiety Disorders

Here are some of the differences:
High-functioning anxiety might not meet criteria for an anxiety disorder, but it still affects your quality of life. You might hold it together all day, but feel exhausted at night. You might say yes to everything out of guilt, over-prepare to feel in control, or spiral into overthinking at 2am.
Anxiety disorders, on the other hand, are clinical diagnoses. They tend to be more intense, persistent, and impairing - affecting sleep, relationships, work, and how safe you feel in your own body and mind.

Either way - if anxiety is running the show internally, you’re not making it up. It’s exhausting. And anxiety is not a personal failure! It’s a response from a nervous system that’s been stuck in survival mode - and it’s trying to protect you.

Let’s talk about what anxiety really is - and how to work through it using holistic, evidence-based tools.

What Causes Anxiety?

Anxiety doesn’t just come out of nowhere. It often stems from a mix of psychological, biological, and relational factors. These are some of the most common causes I see in my therapy practice:

✨ Chronic stress or burnout
✨ Unprocessed trauma or attachment wounds
✨ Perfectionism or people-pleasing
✨ Nervous system dysregulation from long-term overwhelm
✨ Hormonal changes or imbalances
✨ Digestive issues or gut health imbalances
✨ Stimulants like caffeine or certain medications
✨ Life transitions or uncertainty

Understanding the root of your anxiety - not just the symptoms - is a key part of the process of easing and managing it.

So... what is anxiety?

Anxiety is more than just worrying! It’s a mind-body experience - a signal from your nervous system that something feels unsafe or uncertain. While it can be a normal response to stress or overwhelm and most humans have at least a little anxiety at some point, chronic anxiety can start to interfere with your daily life, relationships, and even your health.

Common signs of anxiety include:

✨ Excessive worry, overthinking, or “what if” spirals
✨ Feeling on edge, restless, or irritable
✨ Racing heart, shakiness, sweating, or trembling
✨ Chest tightness, nausea, upset stomach, or tension headaches
✨ Trouble falling asleep or staying asleep
✨ Difficulty concentrating or feeling scattered
✨ A sense of dread or panic, even when things are “fine”

Some anxiety is adaptive and protective - it helps us prepare or take action. But when your nervous system is constantly in overdrive, you’re not living - you’re surviving. That’s where holistic therapy and body-based tools can help.

Holistic Ways to Manage Anxiety (That Actually Work)

Here are holistic (whole person - not just cognitive/thought patterns), research-backed ways to support your anxiety - not just cope, but actually understand it, process it, and move through it with more self-compassion.

Prioritize Your Sleep (Seriously)

Lack of sleep is one of the biggest (and most overlooked) contributors to anxiety. Poor sleep lowers your ability to emotionally regulate and spikes your cortisol - your stress hormone - the next day. If you’re anxious, regulating your sleep is essential.

✔️ Create a consistent wind-down routine that deeply relaxes you
✔️ Go to bed and wake up at the same time every day
✔️ Try magnesium glycinate or a calming nighttime tea
✔️ Keep your bedroom cool, dark, and screen-free

Be Mindful of Alcohol and Caffeine

Alcohol might feel like it “takes the edge off,” but it actually spikes anxiety the next day by messing with your nervous system and cortisol levels. Same with caffeine - especially if you’re already running anxious. It can just amp up that “wired” feeling.

Instead, try:
→ A break from alcohol (or cut back and notice how you feel)
→ Switching from coffee to matcha or herbal teas
→ Drinking a full glass of water before and after any caffeine or alcohol

Name the Anxiety and Get Curious About It

Instead of pushing anxiety away, pause and name it. Where is it in your body? What triggered it? What is it trying to tell you? We are so quick to judge our anxiety, which makes it worse. When we can accept it and get curious, it helps move you from reactive to reflective mode.

Try asking:
→ What emotion am I feeling? Is it anxiety, overwhelm, stress, fear?
→ Where do I feel it in my body - chest, stomach, throat?
→ What just happened that might have set this off?
→ What might my anxiety be trying to protect me from? What’s the message it’s telling me?

Let the Energy Move Through You

Anxiety lives in the body - and it needs an outlet for release. Before jumping into a calm-down practice, move the energy out.

Try:
→ A walk outside or a workout (even 10 minutes helps)
→ A few minutes of yoga or stretching
→ A breathwork practice (like 4-7-8 or box breathing)

Movement signals to your nervous system that it’s safe to downshift.

Then…Do Something Soothing

Once you’ve released the energy, soothing helps bring your body back into regulation. These are grounding practices that tell your brain and body: I’m safe right now.

✨ A hot bath or shower
✨ Rubbing essential oils on your palms and breathing in
✨ Journaling, visualization, or guided meditation
✨ A hand over your heart and a calming affirmation
✨ 5-4-3-2-1 grounding technique (using your five senses)
✨ A butterfly hug (cross your arms and tap each side gently)
✨ Petting your dog or cat
✨ Music, dim lights, or a cozy sensory experience

Support Your Body from the Inside Out

While I’m not a doctor, I am a holistic therapist who believes in looking at the whole picture - and that includes your gut health, hormones, and nutrient levels. They are all super connected.

Many clients with anxiety also struggle with:
→ IBS or digestive issues
→ Hormonal imbalances (especially cyclical anxiety around periods)
→ Magnesium or Vitamin D deficiencies
→ Blood sugar crashes

If this resonates, it might be helpful to:
→ Get labs done to check nutrient and hormone levels
→ Incorporate whole foods rich in fiber, electrolytes, and protein
→ Explore cycle syncing or talk with a provider about hormonal support
→ Try a quality probiotic or incorporate more fermented foods

This is not to say nutrition is a cure - but in holistic therapy, we honor the body and mind connection. Supporting your physical body is a foundational part of anxiety care. This is because when you are in fight or flight, your body does not go into rest or digest - it goes into activation.

Final Thoughts from a Holistic Therapist

You don’t have to live in constant fight-or-flight. And you’re not “too sensitive” or “overreacting.” Your nervous system has been doing its best to keep you safe - it just needs some help shifting out of survival mode.

Through a holistic approach to anxiety - combining nervous system work, lifestyle shifts, self-awareness, and somatic tools - it’s possible to find more ease, clarity, and connection to yourself! I do believe in shifting your thoughts and core beliefs as well (CBT), but only once you’ve done the body based somatic work. You can’t change your thoughts if your body is constantly activated!

If you are interested in learning more about your anxiety and how to work with it - I’d be honored to support!

About the author

Hi! I'm Alyssa! I’m a holistic therapist that specializes in helping women heal from anxiety, relational trauma, c-ptsd, codependency, perfectionism, and people pleasing patterns. My approach blends holistic, somatic, nervous system care, & EMDR.

✨ I provide online therapy to adults located in New York, New Jersey, Washington, DC, and Maryland.
📩 Email me at alyssakushnerlcsw@gmail.com or schedule a free 15-minute consultation to get started.
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Disclaimer

This post is meant for educational purposes only and isn’t a substitute for diagnosis, assessment or treatment of mental conditions. If you need professional help, seek it out.