6 Ways to Manage Anxiety Without Medication
1. Mindfulness
Initiating mindfulness practices gives you a versatile approach to anxiety management. Not only will they offer immediate relief, but they also provide long-term management.
Mindfulness encompasses a list of different exercises that you can try. Deep breathing and progressive muscle relaxation exercises offer physiological effects. They’ll help restore calm, reduce tension, and help lower your heart rate.
Meditation helps reduce stress hormones, leading to a sense of calm throughout the mind and body. This can be a great practice if anxiety causes your mind to wander off into future matters and spiral before they’ve happened.
2. Routine Physical Activity
Physical exercise and activity are one of nature’s healers. There isn’t much that physical activity can’t help with.
Where anxiety is concerned, exercise causes a release of endorphins and serotonin, which reduces anxiety. It also provides your brain with an outlet for stress and a means of distraction.
3. Lifestyle Modifications
There are little tweaks here and there that you can make to your daily routine that can significantly reduce your anxiety triggers and symptoms. You may need to enhance what you’re doing or bring it back to the forefront if it’s been neglected due to your anxiety.
Assess your sleeping situation. Are you getting enough sleep each night? A tired brain will fuel anxiety symptoms.
Be mindful of what you’re putting into your body. Processed foods, sugars, caffeine, and alcohol can all play a role in triggering anxiety. Focus on consuming whole, raw, and natural foods will go a long way.
4. Creative Outlets
Engaging in creative activity of any kind can also be a great outlet for anxiety release. It triggers an area of your brain that helps build resiliency and strengthen emotional processing. There’s also a sense of pride and success that comes with mastering an art form. As you become more confident through your efforts, it can help ward off anxiety in future occurrences.
Whether you have an artistic skill set or are just beginning a new hobby, you will find some benefits. Explore art, music, dance, writing, or any other way you’d like to express your creative side.
5. Leaning on Your Support System
When you’re experiencing anxiety, using your support system is another method for managing your symptoms. Typically, anxiety will shift your headspace to something more negative. It’s not uncommon to want to pull away from people, maybe even isolate yourself.
What you should do is lean into your relationships. This can offer you a sense of community and connection. Talk through what you’re feeling, and don’t be afraid to let people in. You never know what type of advice you may receive from someone who has had a similar experience. Engaging with others socially is also a healthy way to distract yourself when necessary.
6. Working With a Therapist
Learning how to manage anxiety will require some trial and error. You may find that some methods work better than others, but it’s always a good idea to have multiple options in your toolbox.
In the instances where lifestyle changes or general coping strategies aren’t as effective, therapy for anxiety can offer additional guidance. Working with a therapist will allow you to establish a more personalized approach to your anxiety. You can also learn about the underlying triggers and establish boundaries where necessary.
If you’d like to learn more about managing your anxiety, contact our office today.