10 Effective Tips to Manage Anxiety Without Medication
If you suffer from anxiety, you know how overwhelming it can be. The good news is that you can manage your anxiety without medication (not in all cases, of course, but for less acute cases of anxiety).
Here are ten effective tips to help you manage your anxiety and regain control of your life.
Physical Ways to Lower Anxiety
Practice Deep Breathing
Deep breathing is a powerful tool that can help you lower your anxiety levels. Place one hand on your chest and another on your abdomen, and breathe deeply from your diaphragm. Take slow, deep breaths to help calm your mind and body. We love “box breathing,” which simply means to visualize you tracing the outline of a box. Inhale for a count of 4 as you trace the 4 corners of a box, hold your breath for a count of 4, exhale on the count of 4 and hold at the bottom — lungs empty — for a count of 4. Repeat this for 4 cycles (or more).
2. Get Regular Exercise
Exercise is a great way to lower anxiety. Regular exercise can help reduce the amount of adrenaline in your body, while also increasing the production of chemicals that help you feel calm and focused. Make it a point to exercise for at least 30 minutes each day.
3. Practice Stillness
Although it's important to move your body, sometimes it's more effective to be still. If you feel a panic attack or anxiety episode coming on, try to stay where you are and focus on relaxation techniques like deep breathing. This will help you teach your body to slow down and regain control of your movement.
4. Distract Yourself
Distracting yourself with other activities is a great way to combat anxiety. Whether it's helping others, playing a game, or doing something that requires your total concentration, finding a way to take your mind off your anxiety can be very effective. Don’t just sit there and spiral, get up and move to a different spot in the house, go for a walk, call a friend.
5. Nourish Your Body
Your body needs the right nutrients and exercise to thrive. Take care of your physical health by eating a healthy, balanced diet and getting regular exercise. This will help support your mental resilience and reduce your anxiety levels. We also love CALM, a magnesium blend, or putting magnesium oil on the bottom of your feet at night.
Mental and Emotional Ways to Lower Anxiety
Educate Yourself
Learning about your condition is an important step in managing your anxiety. The more you understand about anxiety, the better equipped you'll be to deal with it.
2. Use the Stop Sign Technique
When you start to have anxious thoughts, try imagining a big stop sign in your head. This will help remind you to stop those thoughts in their tracks and focus on more positive, helpful thoughts instead.
3. Connect with Others
Talking to others who have anxiety can be a great source of support and can help you feel more "normal". Reach out to others and share your experiences. You are hard-wired for connection and belonging…don’t do this alone.
4. Set Aside Worry Time
If you find that worrying is taking up too much of your time, try setting aside a few minutes each day to worry. This will help train your brain to worry less throughout the day. We love doing this with little kids so much that we often will make a “worry” box and every time they have a worry, they write it down and put it in the box. That way, at the end of the day, they have 5mins to go through all of their “worries.” Eventually, you’ll realize you don’t ant to give power to your worries and often what you were worrying about earlier is a non issue by the end of the day.
5. Practice Self-Affirmations
Positive self-talk is an effective way to help you manage your anxiety. Each day, say positive statements to yourself, such as "I am a valuable and worthy person". This will help you stay strong and confident, even in the face of anxiety.
In conclusion, managing anxiety without medication is possible (again, not for severe or acute cases of anxiety). We are specifically looking at empowering you in your anxiety struggle.
By practicing physical and mental and emotional techniques, you can reduce your anxiety levels and regain control of your life. Remember, if your symptoms are debilitating, it's important to consult your doctor (best would be a psychiatrist) and an anxiety counselor who specializes in working with anxiety. At Sunshine City Counseling in St. Petersburg, FL, we have several anxiety counselor’s to schedule a free first session with.
How to find a therapist who accepts your insurance
Stay Well,
Lauren MacKellar, LMHC
Anxiety Counselor’s
Ciara Gorby
Registered Mental Health Counselor Intern
Jill Heer
Registered Mental Health Counselor Intern
Alexis Younes
Registered Mental Health Counselor Intern
We provide online counseling and in-person therapy in the states of Florida and Maine.