How Do I Cope With Anxiety?

You’re lying awake again. Your heart is racing, thoughts spiraling, and even your breath feels wrong. You try to calm yourself — “I’m fine, it’s just anxiety” — but that doesn’t help much.

If this sounds familiar, you’re not alone.

Anxiety doesn’t always announce itself with panic attacks. Sometimes, it shows up quietly — in racing thoughts, clenched jaws, avoided plans, or a constant sense that something’s wrong. Whether you’re struggling with agoraphobia, sudden anxiety attacks, or just a background hum of unease, the question remains the same:

“How do I cope with this?”

In this post, we’ll explore:

• What anxiety really feels like (and how to recognize it)

• What causes anxiety and panic attacks

• How to stop anxiety attacks in the moment

• What the 3-3-3 rule is (and why it helps)

• How functional medicine views anxiety

• Anxiety treatments in Seattle and beyond

• How to calm your nervous system quickly and naturally

Let’s walk through this — not just from a clinical lens, but from a human one. Because anxiety is more than a diagnosis. It's an experience — and you deserve tools that actually help.

What’s Anxiety Disorder?

Anxiety disorder is a medical condition where persistent, excessive worry interferes with daily life. It’s more than just stress — it’s chronic, and it impacts how you think, feel, and act.

Common types include:

• Generalized Anxiety Disorder (GAD)

• Panic Disorder

• Social Anxiety Disorder

• Agoraphobia

Anxiety: What Are the Symptoms?

• Rapid heartbeat

• Shortness of breath

• Trouble concentrating

• Muscle tension

• Insomnia or restlessness

• Irritability

• Feeling of impending doom

Symptoms can vary — for some, it’s mild and chronic; for others, it’s sharp and episodic. At Solshine Medical, we offer compassionate and comprehensive anxiety treatment in Seattle, grounded in the principles of functional medicine. Rather than masking symptoms, our approach focuses on identifying and addressing the root causes of anxiety — whether they’re related to nutrition, hormonal imbalances, gut health, or chronic stress. Through personalized care plans that may include advanced testing, natural supplementation, mind-body therapies, and lifestyle guidance, we empower our patients to find lasting relief and restore emotional balance. If you're seeking holistic and integrative anxiety care in Seattle, we're here to support you every step of the way.

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What Causes Anxiety Attacks and Panic Attacks?

Anxiety and panic attacks can be triggered by:

• Past trauma

• Chronic stress

• Caffeine or stimulant use

• Hormonal imbalances

• Genetic predisposition

• Medical conditions (thyroid, blood sugar fluctuations)

Even perceived threats — like social situations, enclosed spaces, or uncertainty — can activate the body’s fight-or-flight response.

Anxiety Attack: How to Stop It Fast

If you're in the middle of an anxiety attack, try this:

• Acknowledge: Say to yourself, “This is anxiety. It will pass.”

• Breathe deeply: Try box breathing (inhale 4 seconds, hold 4, exhale 4, hold 4)

• Ground yourself: Use the 3-3-3 rule (see below)

• Move your body: Even a short walk can help reset your nervous system

The 3-3-3 Rule for Anxiety

This simple grounding tool helps redirect your mind:

1. Name 3 things you can see

2. Identify 3 sounds you can hear

3. Move 3 parts of your body (e.g., fingers, shoulders, feet)

It breaks the thought spiral and brings you back to the present. If this not work, you can try these things;

• Splash cold water on your face

• Breathe slowly from your diaphragm

• Step outside into fresh air

• Use calming essential oils (like lavender or peppermint)

• Listen to soothing music or white noise

• Use a weighted blanket if available

• Practice mindfulness meditation

• Limit caffeine and alcohol

• Exercise regularly (especially cardio)

• Journal your thoughts daily

• Prioritize 7–8 hours of quality sleep

Can Functional Medicine Treat Anxiety?

Yes. Functional medicine looks at root causes — not just symptoms. It considers:

• Nutritional deficiencies (magnesium, B vitamins)

• Gut-brain connection (imbalanced microbiome)

• Hormone imbalances (thyroid, cortisol, estrogen)

• Inflammation and food sensitivities

A functional medicine doctor may order labs, adjust your diet, suggest supplements, or recommend holistic therapies to support long-term healing.

Anxiety Treatment in Seattle

Seattle has a strong wellness and mental health community. If you’re local, you can explore:

• Functional medicine clinics (e.g., naturopathic centers, integrative health clinics)

• Cognitive Behavioral Therapy (CBT) specialists

• Anxiety support groups (in-person and online)

• Mindfulness-based stress reduction (MBSR) programs

Some clinics blend traditional and holistic approaches — ideal for personalized anxiety care such as Solshine. Dr. Ravyn Ramos, ND, MHA, MSN, FNP-C  is as a licensed naturopathic physician with a clinical doctorate from nationally renowned Bastyr University, and a board certified nurse practitioner with 15 years of experience practicing both family and psychiatric medicine. She holds advanced certification in IV therapy for chronic diseases, mental wellness, and addictions; and is currently finishing a fellowship in functional psychiatry.

licensed naturopathic physician in seattle

Coping Is a Skill You Can Build

Anxiety might be a part of your story, but it doesn’t have to control the narrative. With the right knowledge, support, and tools — whether functional medicine, grounding techniques, or therapy — you can build resilience and reclaim calm.

Start small. Try 15 min free consultation today. Breathe. Ground. Reach out. Healing is possible.

Frequently Asked Questions

What are the most effective natural remedies for anxiety in 2025?

In 2025, integrative approaches like adaptogenic herbs (ashwagandha, rhodiola), magnesium supplementation, breathwork, and guided somatic therapy have gained popularity. Functional medicine practitioners often personalize these remedies based on stress levels, gut health, and hormone balance.

How does functional medicine approach anxiety treatment differently?

Can gut health really influence anxiety?

Are digital wellness tools helpful for anxiety relief?

What lifestyle changes make the biggest impact on anxiety recovery?