10 Easy to Implement Tips for Managing Anxiety Without Medication

• Post author:Nicole
• Post published:August 16, 2021
• Post category:Mental Health / Self-Care

Some people do need to treat their anxiety with medication. But there are also other ways of managing anxiety without medication that can be effective for many people.

Everyone has some anxiety, but few of us are actively doing anything to relieve our anxiety. Learn how you can easily do things to help you avoid anxiety and incorporate these strategies into your everyday routines.

Take these steps to feel more relaxed while managing anxiety without medication:

1. Eat breakfast. There are some studies that show that a substantial breakfast with high protein and fat reduces the level of anxiety experienced throughout the day. If you are one of those people that skips breakfast, it might be making your anxiety worse. Certain individuals with particular medical conditions, such as chronic and/or autoimmune conditions, may need to speak with their integrative medical providers to see what may be most beneficial for them as far as timing of meals.
2. Eat well. Eating well means eating natural foods. Processed foods have a variety of chemicals and other artificial ingredients that affect many people in negative ways. Cleaning up your diet can have a profound impact on anxiety for many people.
3. Take a short walk. A short walk can be a fantastic way to clear your head and shake off some nervous energy.
4. Exercise daily. Daily exercise is not the easiest habit to instill but is not brutally difficult either. This is a terrific way of managing anxiety without medication. A good anti-anxiety workout will leave you feeling like you put in some much needed additional work in but will not exhaust you. How you get this exercise is entirely up to you. Putting in some time to yourself is a fabulous way to help you manage your emotions in your daily life.
5. Focus on your environment. You cannot feel anxious if you are not thinking about something that makes you anxious. You are inside your head when you are anxious. Focusing on the sights and sounds around you is one way to put your attention on something rather than your thoughts. Allow yourself to be present and mindful of the beauty that life has to offer.
6. Notice your body feelings. Instead of focusing on how anxious you are, dispassionately notice the feelings you have in your body. Notice how your heart is beating, your hands are sweaty, and your stomach is nauseous. You can speak with your integrative mental health practitioner or counselor on how to become more mindful of your body. This is essential to help begin dealing with anxiety without medications.

• Pretend you are a scientist and investigate all the physical sensations you are experiencing. Stick with them until they dissipate which will take less time than you think.

1. Breathe. Take some deep, relaxed breaths. Breathing in a controlled way will reign in your anxiety symptoms. It is a wonderful way to slow your heart rate and feel better overall. Even better is to focus on the sensation of the air moving in and out of your body, too.
2. Sleep. Everyone feels frazzled if they do not get enough sleep. Getting sufficient sleep on a regular basis is important if you regularly feel anxious. Your brain just does not function optimally if it does not get the sleep it needs.
3. Address the issues in your life that create stress. Eliminate as many stressors as you can. Whether it is an unreliable car, an obnoxious neighbor, a job you despise, or a big stain on your living room carpet. Stress is additive. Those smaller stressors can add up and make it more challenging with managing anxiety without medications.
4. Talk to someone supportive. A supportive friend is a true blessing. Knowing that you are not alone can reduce the anxiety you feel. Reach out to mental health experts, such as counselors, therapists, or social workers who are trained on anxiety conditions on how to hold a safe space for you to explore.

If your anxiety is overwhelming, seek out guidance from a medical profession in conjunction with your therapist. If your anxiety is manageable, but making you unhappy, there are a vast array of things you can try to bring your anxiety down to a more reasonable level.

Start slow by beginning to implement a few of the above ideas a try. You are sure to find something that helps significantly without the cost and potential side-effects of a pill. You have nothing to lose — except some anxiety!

If you are still having a tough time trying to implement these tips, speak with your therapist or counselor about how to better implement these anxiety reducing tactics into your daily life. If you are currently not in counseling, reach out to a counselor who has advanced training in anxiety conditions to help lay the path to living your best life and managing anxiety without medication.

TAGS: ANXIETY, COUNSELING, HEALING, MENTAL HEALTH, MINDFULNESS, SELF-CARE, SUPPORT, THERAPY