6 Tips to Manage Anxiety Without Medication
Anxiety is the most common mental health condition across the globe. So, it should be no surprise that there are countless ways to help treat it and cope with the symptoms. For many people, that includes taking daily medication. There’s nothing wrong with anxiety medication. For some, it’s the best way to manage symptoms and feel a sense of normalcy each day. However, medication isn’t an option for everyone. Others simply might not want to take it for personal reasons. Thankfully, it’s often possible to manage anxiety without medication with a few practical strategies. Let’s look at a few tips that can help you feel more in control of your anxiety each day.
1. Stay Active
Most people know how important exercise is for physical health. But, it can do wonders for your mental well-being, too. If you don’t already work out every day, consider making it a point to get some kind of physical activity a few times a week. That could include a walk around the neighborhood, taking a dance class, or joining a sports team. Staying active is a great way to boost your mood, find more energy, and fight back against anxiety naturally.
2. Get Enough Sleep
Anxiety and sleep don’t often go hand in hand. Unfortunately, the more anxious you are, the less sleep you’re likely to get. The less sleep you get, the more anxious you’ll become. Getting enough sleep can help to calm your anxiety and make it more manageable. Try to create a sleep schedule for yourself and adopt better sleep habits, including:
Going to bed at the same time each night
Avoiding electronics before bed
Creating an ideal sleeping environment
Avoiding caffeine in the afternoon/evening
By establishing better sleep hygiene, you’re more likely to give your mind and body the rest they need to fight back against anxious thoughts.
3. Spend Time Outside
Nature is the ultimate healer. Multiple studies have shown the physical and mental health benefits of spending time outside. Not only can it reduce stress and help you feel more relaxed, but nature is a great way to reduce anxiety. Spending just a few minutes outdoors daily can make a big difference in how you feel. The next time you have a break from work or a bit of extra free time, make sure you spend it outside enjoying your surroundings.
4. Practice Mindfulness
Try to practice mindfulness when you start to feel anxiety taking hold of your thoughts. Close your eyes, take a few slow, deep breaths, and stay focused on the present. Your anxious thoughts won’t immediately go away, but that’s okay. You’ll be too focused on the present to waste energy on so many “what ifs.” Mindfulness allows you to change your reaction to those thoughts by not holding onto them.
5. Do Things You Enjoy
Anxiety can often feel crippling. It can cause you to withdraw from the people you love and the things you enjoy doing. If you fight back against it, you’ll find that continuing to partake in your favorite hobbies can serve as a temporary distraction and a long-term solution. Not only will keeping yourself busy with things you enjoy make your anxious thoughts seem less overwhelming, but it will bring you more happiness and a sense of purpose. With that in mind, consider reinvesting in old hobbies or taking the time to learn something new that interests you.
6. Counseling for Anxiety
Emotions demand to be felt. Keeping your anxious thoughts and feelings inside will never work, and it will eventually make them worse. Lean on your support system. Open up to someone if you want to manage your symptoms without medication. Talk to family members and friends about what you’re going through. Sometimes, getting your worried thoughts off your chest can make a big difference.
If you’re still struggling a therapist can help you get to the root cause of your anxiety and offer more effective strategies to manage it. Dealing with anxiety doesn’t always have to mean taking medication. If you’re trying to manage your anxious thoughts without the use of prescription drugs, feel free to contact me and set up a free 15-minute consultation today.
