How to Cope with Anxiety without Medication

How to Cope with Anxiety without Medication

Some of the ways you can cope with anxiety without medication include taking a short walk, querying negative thoughts, CBT, and other techniques.
Anxiety occurs when your heart begins to pound rapidly immediately you encounter a stressful condition. Different people may react differently to stress. In some cases, your heart may not pound, but instead, your palms may become sweaty. Anxiety is basically described as the natural response of the body to stressful circumstances.
READ ALSO: Panic Attack and Anxiety Attack: What’s the Difference?
Anxiety can be triggered by different scenarios such as preparing for a presentation in front of people, your first day at a new employment, physically meeting an online friend for the first time, or meeting your partner’s family for the first time.
People respond differently to anxiety triggers. It is essential to recognize ways on how to cope with anxiety.

Anxiety Triggers

Some anxiety triggers include:
  • Side effects of some drugs
  • stressful job
  • trauma
  • caffeine intake
  • driving or traveling
  • genetics/hereditary
  • withdrawal from certain drugs
  • chronic pain
  • phobias
  • some chronic illnesses
  • depression

Signs of Anxiety Attack

Some common signs of anxiety attack include:
  • nervousness or restlessness
  • rapid heart rate
  • difficulty focusing
  • feelings of danger, fright, or terror
  • gastrointestinal problems
  • sweating
  • trembling or chills
  • tiredness or weakness
  • hyperventilation
Anxiety and panic attack can affect some people concurrently. It is essential to identify your panic attack triggers so as to self-reflect on ways of overcoming it. There are some ways on how to cope with anxiety that can come in handy.
There are some quick ways we would examine on how to cope with anxiety.

Quick Ways to Cope with Anxiety without Medication

There are fast ways on how to cope with anxiety that is affecting your daily activities and get things back on track. Anxiety can be short-lived or protracted.
A short-lived anxiety may only be experienced when you are worried about an imminent event. This type of anxiety usually ceases after the expected occasion passes.
Quick ways on how to cope with anxiety includes:
  1. Take a 15 minutes’ walk or do Yoga
Taking a break by walking away from the source of your nervousness is one way on to cope with anxiety without medication and help relax your nerves. You can also do a 15 – 30 minutes yoga to shift the focus from your mind to your body and help you relieve anxiety.
  1. Query Negative Thoughts
One of the ways to cope with anxiety without medication is to query negative thoughts. When you base your focus on negative thoughts concerning a certain situation, it can become rooted in your mentality and deform the severity of the condition. You can question negative thoughts by confronting your fears and asking if they’re factual. Try to focus your mind on the positive aspect of every situation until it takes root.
READ ALSO: Avoid These Foods If You Have Anxiety Or Depression
  1. Practice focused deep breathing
Practicing deep breathing is another way on to cope with anxiety without medication. Breathe in deeply for 4 counts and exhale for 4 counts. Repeat for about five minutes. Inhaling deeply and exhaling would help to slow down your heart rate, thereby helping you to calm down.
  1. Scribble down your Thoughts
In some situations, it may help to jot down your thoughts to identify what’s making you anxious gets it out of your head and can make it less daunting. These tricks are particularly helpful for people who experience anxiety intermittently.
  1. Aromatherapy
Aromatherapy using lavender, sandalwood, or chamomile incense or candle, smells very soothing This is a potent way to cope with anxiety without medication. Aromatherapy help set off certain receptors in your brain, thereby reducing anxiety.

Long-term Techniques to Cope with Anxiety without Medication

Long-term anxiety can affect your life negatively if left unchecked. There are therapies, medications, or other forms of treatment options that can help you cope with anxiety.
You can confer with a psychologist on how to cope with anxiety.
  1. Learn to Mange your Triggers
We have earlier listed some known anxiety triggers. Excess alcohol consumption, caffeine intake, or smoking can trigger anxiety in some people. It is essential for you to identify your anxiety attack triggers and learn to manage it.
After identifying your trigger, try to reduce or completely avoid contact with it as much as possible. There are some cases where you are unable to limit contact with the source of your anxiety attack, such as a work environment or a stressful job. You can try using other coping techniques.
  1. Learn Cognitive Behavioral Therapy (CBT)
With CBT, you get to discover diverse ways of thinking about and responding to anxiety. With the help of a therapist, you can learn new ways to eliminate negative thought patterns and behaviors.
  1. Meditation
The act of engaging in mindful and effective meditation is another way on how to cope with anxiety attack. With thorough practice, meditation and yoga can help train your brain to discard anxiety-triggering thoughts.
Try taking supplements or Change your diet
Taking supplements or changing your diet is a lasting approach on how to overcome anxiety. There are some supplements or nutrients that can help you cope with anxiety and reduce symptoms. They include:
  • green tea
  • valerian root
  • lemon balm
  • omega-3 fatty acids
  • ashwagandha
  • kava kava
  • moderate amount of dark chocolate
Conversely, your system may not begin to show off the benefits of these foods and herbs until after some couple of months. Ensure you discuss with your doctor if you are on other medication.
Keep Your Body and Mind Healthy
To cope with anxiety without medication, you have to engage in regular exercises, at least for 30 – 45 minutes daily or thrice in a week. Consume balanced diet consisting of vegetables and fruits. Establish contact and communication with people who care about you.

Wrapping Up

In severe cases of anxiety, the above approaches to cope with anxiety without medication may be unsuccessful at remedying your condition. In this case, your doctor may prescribe some medications based on your symptoms. Discuss your worries with your doctor for alternative approaches on how to cope with anxiety.
 

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