Coping with anxiety without medication is a possibility. Anxiety is characterized by emotions of dread, concern, and trepidation. Anxiety is often felt cognitively, emotionally, and physically. 1 When a person feels nervous, for example, he or she may have unpleasant or unsettling thoughts.
On an emotional level, one may experience fear or a sense of being out of control. Additionally, extreme anxiety is often accompanied by physical symptoms such as sweating, shaking, or shortness of breath.
These symptoms are often seen by those who have been diagnosed with an anxiety condition. Individuals who suffer from panic disorder are usually acquainted with the battle to control their anxiety.
It may seem as if anxiety is taking over or that it is totally out of control.
Is anxiety a powerful force in your life? Fortunately, there are some straightforward strategies for managing your anxiety. The following are four suggestions to assist you in coping with anxiety without medication
SLOW DOWN AND BREATHE
When anxiety attacks, take a moment to reflect on what is making you so anxious. Anxiety is often described as being concerned about a future or previous occurrence. For instance, you may be concerned that something terrible may occur in the future. Perhaps you are always angry over a past incident. Whatever your concern, a significant part of the issue is that you are not present in the moment.
When you empty your thoughts of concern and return your awareness back to the present moment, anxiety loses its hold.
When your anxiety begins to pull you away from the present moment, reclaim control by sitting and taking a few deep breaths. Simply pausing and breathing may assist in reestablishing inner equilibrium and bringing you back to the present moment. If you have the time, you may take this practice a step further by including a breathing exercise and mantra.
Utilize the following simple breathing technique:
- Begin by assuming a sitting posture that is comfortable for you.
- Close your eyes and take a slow, deliberate breath through your nose. Exhale deeply after this inhale.
- Continue to inhale and exhale deeply and completely through your nose. Allow your breath to lead you into the present moment.
- As you breathe, repeat the phrase “Be Present.” Consider the word “be” with each inhalation and the word “present” with each exhalation.
Breathing exercises are effective relaxation methods that may assist in relieving anxiety in the body and mind while refocusing your attention on the present.
FIGURE OUT WHAT’S BOTHERING YOUR LIFE
Another way of coping with anxiety without medication is to figure out what really is bothering you. Physical signs of panic and anxiety, such as shaking, chest discomfort, and fast pulse, are often more noticeable than comprehending why you’re worried. However, in order to pinpoint the source of your anxiety, you must first determine what is troubling you. Set aside some time to explore your ideas and emotions in order to get to the root of your anxiety.
Writing in a diary may be an excellent method to connect with your anxiety causes. If worried emotions keep you awake at night, keep a diary or notepad by your bed. Make a list of everything that is troubling you. Speaking with a buddy is another method for identifying and comprehending your nervous emotions.
Make it a practice to discover and express your anxiety on a regular basis.
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CENTER YOUR ATTENTION ON WHAT YOU CAN CHANGE
Oftentimes, anxiety is a result of dreading events that have not yet occurred and may never occur. For instance, even if everything is OK, you may be concerned about future problems like as losing your job, becoming sick, or worrying about the safety of your loved ones.
Life is erratic, and regardless of how enthusiastically you attempt, you will never be able to control everything that occurs. However, you have the ability to choose how you will cope with the uncertainty. By letting go of fear and concentrating on thankfulness, you may transform your anxiety into a source of power.
By altering your attitude toward your fears, you may overcome them. For instance, instead of dreading job loss, concentrate on how happy you are to having one. Arrive at work ready to perform at your best. Rather of worrying about your loved one’s safety, spend time with them or show your gratitude. With little effort, you may learn to let go of your anxiety and adopt a more optimistic perspective.
At times, your anxiety may be a direct result of a real life event. Perhaps you’re in a position where it’s reasonable to fear losing your job as a result of widespread corporate layoffs or discussion of downsizing.
When it is determined that your anxiety is being caused by a present issue, taking action may be the key to decreasing your anxiety. For instance, you may need to begin job hunting or schedule interviews after work hours.
By taking a proactive stance, you may get a sense of control over your circumstance.
DIRECT YOUR ATTENTION TO SOMETHING LESS ANXIETY-PROVOKING
Coping with anxiety without medication is easy when you redirect your attention to something that does not provoke anxiety. At times, it may be most beneficial to just shift your attention away from your anxiety. You may want to connect with people, do some housework, or pursue a pleasant pastime or hobby. Here are a few suggestions on ways to combat anxiety:
- Perform some household tasks or organization.
- Create something creative, such as a sketch, a painting, or a piece of literature.
- Take a stroll or participate in another kind of physical activity.
- Take in music.
- Engage in prayer or meditation.
- Spend some time reading a nice book or watching a humorous movie.
The majority of individuals are acquainted with occasional bouts of anxiety. Chronic anxiety, on the other hand, may be a symptom of a diagnosable anxiety disorder.