4 Ways to Manage Anxiety without Medication

Anxiety is one of the most common mental health conditions in the world, impacting millions of people across the globe. If there’s a silver lining to that fact, it would be that the prominence has helped to create and establish a variety of different treatment and management options. 

One of the most common solutions for people with anxiety is to take medication. Many of those medications help with serotonin production, while others enhance the chemical in your brain that helps you feel calm. 

But, medication isn’t for everyone. Some people can’t take it, while others prefer more natural alternatives. 

Thankfully, there are safe and effective ways to manage your anxiety without medication. Let’s cover a few of them so you can start taking control of your symptoms right away.

1. Be More Mindful

Mindfulness is so much more than just a buzzword. While it’s gained a lot of traction over the last few years, that’s only because it’s so effective. 

Mindfulness is the practice of staying in the present, instead of worrying about the past or future. Close your eyes and focus on your surroundings. What do you hear? What do you smell? How does your body feel at this very moment? 

Thoughts will still try to enter your mind. Let them pass by like clouds you can’t grab on to. Just a few minutes of mindfulness each day can help you feel calmer and more in control.

2. Write in a Journal

Anxious thoughts tend to get worse the more you let them unpack and take over your mind. Sometimes, something as simple as getting them out and on paper can help. 

Keep a small journal with you through the day. When you start to feel anxious thoughts creeping in, write them down. This is an especially effective technique at night if anxiety tends to keep you awake. 

Not only will writing down your anxious thoughts give them less power, but you’ll have a timeline of how far you’ve come right in front of you.

3. Practice Self-Care

Your mental and physical health are often directly related. Taking care of yourself and prioritizing your wellness can help you feel a greater sense of control and can combat feelings of anxiety. 

Things like getting enough sleep each night, maintaining a healthy diet, and staying physically active can all make it easier to manage anxiety effectively. Self-care can get put on the back burner far too often, but it isn’t selfish or a waste of time. It’s a necessary practice for your mental health. 

In addition to those basic forms of care, make sure you’re taking care of your well-being by leaning into your support system too. Don’t isolate yourself and let your anxiety run rampant. Talk to friends and family members. Do things you enjoy. Confide in those closest to you about how you’re feeling and let them support you through it.

4. Talk to a Mental Health Professional

While talking to family members and friends can be a big help, one of the best things you can do to manage anxiety without medication is to work with a therapist or counselor. 

Often, the best way to beat anxiety is to uncover the root cause and what’s triggering your symptoms. That’s not always easy to do on your own, but a therapist can offer a safe space to open up and they can guide you through your anxious thoughts to help you determine the cause. 

When you have a better understanding of the root of your anxiety, you’ll also have a starting point to heal from it — without medication. 

If you’re interested in learning more about how therapy can help you manage your anxiety, feel free to contact me for information. 

Click here for more information on anxiety therapy.