How Do I Cope With Anxiety?
- Ravyn Ramos
- Jun 10
- 5 min read
Updated: Jul 2
You are not fast asleep again. You get nervous, the heart races, the thoughts go spiraling and even the breath cannot be right. You start trying to convince yourself that everything is alright, that it is only anxiety but that does not work.
Listeners out there, you are not the only ones who have heard this before.
Anxiety may not introduce itself through panics attacks. In some cases, it manifests itself in the minor way, in the form of racing thoughts, clenched jaw, neglected plans, or a feeling that something is amiss. Are you a victim of agoraphobia? or having panic-like attacks at random moments? or possessing some kind of background to your misery? either way the question in both cases remains to be the same:
“How do I cope with this?”
In this post, we are going to look at:
The real thing about anxiety (and what anxiety feels like)
What brings about anxiety and panic attacks
The 3-3- 3 rule (and why it is helpful).
The anxiety in the perspective of functional medicine
Seattle and Seattle anxiety treatments
What to do when you want to lower your nervous system as high as possible in the most natural way?
Let us go through it, not only through the lens of a clinician, but through the lens of a human being. Since anxiety is not just a diagnosis. It is a matter of experience and you need to have tools that can really help.
What’s Anxiety Disorder?
Anxiety disorder is a health disorder, in which the excessive worry is prolonged and makes an impact on daily activities. It is not simply stress but chronic stress, affecting your thinking patterns, moods and behavior.
The common ones are:
Generalised Anxiety Disorder (GAD)
Panic Disorder
Social Anxiety Disorder
Agoraphobia
Anxiety: What Are the Symptoms?
Rapid heartbeat
Breathlessness
Trouble concentrating
Muscle tension
Insomnia or restless sleeps
Irritability
Notice of doom feeling
The manifestation is not always the same, and in some cases, it is not very strong but chronic; in others, it can be acute and acute. At Solshine Medical, we are providing in-depth and humanitarian management of anxiety treatment in Seattle, based on the concept of functional medicine. Instead of covering them up, we prefer to find out and treat the causes of anxiety, be it causes connected to nutrition, hormone imbalances, intestinal health, persistent stress. By providing our patients with custom care plans, possibly involving advanced diagnostics, natural concentration, mind-body therapies and lifestyle tips, we give our health care and wellness patients a way to achieve long-lasting relief and regain emotional stability. When you are in need of holistic and integrative anxiety care in Seattle we will be right here to aid you throughout.
What Causes Anxiety Attacks and Panic Attacks?
Panic attack/anxiety may be brought about by:
Past trauma
Chronic stress
Stimulant or caffeine consumption
Hormonal imbalances
Genetic predisposition
Thyroid, blood sugar ups and downs (medical conditions)
The fight-or-flight cycle is triggered even by perceived threats, such as a social setting, an enclosed space or social ambiguity.
Anxiety Attack: How to Stop It Fast
When it comes to requiring an anxiety attack, just follow these:
Accept: Tell yourself, this is anxiety. It shall come.
Deep breathing: 4 count box breathing (breath in 4 seconds, hold 4, breath out 4, hold 4)
Ground: the 3-3-3 rule (the text below)
physical exercise: just a short walk can reset your nervous system
The 3-3-3 Rule for Anxiety
It is a simple grounding tool that helps to change the focus of his or her mind:
Name 3 objects that you can see
Locate 3 noises that you hear
3 movements of some of your body parts (e.g. fingers, shoulders, feet)
It interrupts the thought cycle and takes you back in the present. In case this fails, you can do the following;
Splash cold water to the face
Deep-breathe through your chest
Put on relaxing essential oils (such as lavender or peppermint)
Put on some calming sound (music or white noise)
Put on a weighted blanket (in case you have it)
Do mindfulness meditation
Indulge in as little caffeine and alcohol as possibleExercise frequently (Cardio exercise in particular)
Keep a journal of what you are thinking every day
Of great importance is to have between 7 and 8 hours of good sleep
Can Functional Medicine Treat Anxiety?
Yes. Functional medicine sees causes instead of only looking at symptoms. It considers:
Nutrient de faltas (magnesio, B vitaminas)
Gutbrain connection (Dysbiotic microbiome)
Food allergies and food sensitivities
A functional medicine doctor can prescribe tests, alter your nutrition, prescribe supplements, or refer you to holistic treatment to facilitate a lifetime recovery.
Anxiety Treatment in Seattle
Seattle boasts of good wellness and psychological community spirit. In case you live locally, you can look through:
Functional medicine practice centres (e.g. naturopathic clinics, integrative health clinics)
The professionals of Cognitive Behavioral Therapy (CBT)
Face-to-Face and Online anxiety support groups
Mindfulness based stress reduction (MBSR) programs
Others combine the conventional and holistic practice - the perfect setting for individualized anxiety treatment like Solshine. Dr. Ravyn Ramos, ND, MHA, MSN, FNP-C is a nationally licensed naturopathic physician/clinical doctorate, board certified nurse practitioner who has 15 years of experience in the field of medicine having practiced both psychiatric and family medicine. She is a graduate of advanced certification in IV therapy in chronic disease, mental wellness and addictions; and is completing a fellowship in functional psychiatry.
Coping Is a Skill You Can Build
Anxiety is a thing in your life, but it cannot take charge of your life. The proper knowledge, assistance, and tools are functionality medicine, grounding methods, or therapy and allow you to develop resilience and take back calm.
Start small. See what 15 min free consultation is like. Breathe. Ground. Reach out. The treatment can be accomplished.
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?
Functional medicine identifies root causes like inflammation, gut imbalances, hormonal dysregulation, and trauma rather than just managing symptoms. It blends lab testing, nutrition, mindfulness, and lifestyle shifts for long-term emotional resilience.
Can gut health really influence anxiety?
Yes. Research in 2025 continues to confirm the gut-brain connection. Dysbiosis or leaky gut can trigger chronic stress responses. Functional medicine protocols often include probiotics, elimination diets, and gut repair plans to ease anxiety.
Are digital wellness tools helpful for anxiety relief?
Absolutely. Tools like guided meditation apps, wearable HRV monitors, and AI-driven journaling platforms are trending in 2025. These technologies help track mood patterns, regulate nervous system activity, and reinforce daily coping routines.
What lifestyle changes make the biggest impact on anxiety recovery?
In 2025, the most impactful changes include consistent sleep hygiene, reducing screen time, anti-inflammatory diets, mindful movement (like yoga or tai chi), and creating tech-free “mental rest zones.” Functional coaching helps sustain these changes.
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