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A Holistic Approach to Managing Anxiety

Updated: Jul 25, 2023


Anxiety is a common experience that affects many individuals in different ways. While it can be overwhelming, it is important to know that there are effective strategies to manage and alleviate anxiety symptoms. In this blog post, we will explore a holistic approach to anxiety management by combining the principles and techniques of positive psychology, somatic experiencing, narrative therapy, and cognitive-behavioral therapy (CBT). By integrating these approaches, we can cultivate resilience, promote self-awareness, and develop practical skills to navigate anxiety.

  1. Positive Psychology: Fostering a Positive Mindset

Positive psychology emphasizes cultivating positive emotions, engaging in activities that bring joy and meaning, and nurturing positive relationships. Incorporating positive psychology techniques can help shift our mindset and promote resilience in the face of anxiety. Practices such as gratitude journaling, mindfulness meditation, and focusing on personal strengths can foster a more positive outlook and decrease anxiety levels.

  1. Somatic Experiencing: Connecting with the Body's Wisdom

Somatic experiencing recognizes the intimate connection between mind and body and the impact of trauma on the nervous system. By developing an awareness of bodily sensations and tracking the physiological manifestations of anxiety, somatic experiencing techniques allow us to process and release stored tension and energy. Practices such as grounding exercises, deep breathing, and body scans can help regulate the nervous system and reduce anxiety symptoms.

  1. Narrative Therapy: Rewriting the Anxiety Story

Narrative therapy focuses on understanding and reshaping the stories we tell ourselves. Anxiety often feeds on negative narratives and limiting beliefs. Through narrative therapy, we can explore and reframe our anxious thoughts, challenging their validity and creating new empowering narratives. By recognizing our strengths, past successes, and resilience, we can develop a more constructive perspective, reducing anxiety's hold on our lives.

  1. Cognitive-Behavioral Therapy (CBT): Identifying and Restructuring Thoughts

CBT is a widely used therapeutic approach that focuses on the relationship between thoughts, feelings, and behaviors. By identifying and challenging negative thought patterns and replacing them with more rational and balanced thoughts, we can reduce anxiety and improve our emotional well-being. CBT techniques such as cognitive restructuring, thought monitoring, and creating coping strategies can empower us to manage anxious thoughts and behaviors effectively.

Integration and Self-Care:

While each approach offers unique benefits, combining positive psychology, somatic experiencing, narrative therapy, and CBT can provide a comprehensive toolkit for managing anxiety. It is important to remember that self-care plays a vital role in anxiety management. Engaging in regular exercise, maintaining a healthy lifestyle, practicing relaxation techniques, seeking social support, and seeking professional guidance when needed are essential components of a holistic approach to anxiety management.


Anxiety can feel overwhelming, but by utilizing a holistic approach that combines positive psychology, somatic experiencing, narrative therapy, and CBT techniques, we can effectively manage anxiety symptoms and promote overall well-being. Remember, finding what works best for you may involve some experimentation and adjustments. Embrace the journey of self-discovery and empowerment as you navigate anxiety and cultivate a life of resilience and fulfillment.

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