Anxiety is part of everyday life. It’s a normal response to stress or fear that can lead to a wide range of symptoms, including shortness of breath and difficulty concentrating. You may feel anxious in certain situations or when you have to do something that makes you uneasy.
Anxiety becomes a serious problem if it interferes with daily activities or makes it difficult to enjoy life. When this happens, it may be a sign of an anxiety disorder.
What is an anxiety disorder?
Self-care and natural remedies can also reduce the symptoms of anxiety. Here are 12 ways to combat anxiety without medication:
- Avoid anxiety triggers
Understanding the situations or activities that trigger anxiety will help you figure out when it’s likely to occur and prepare you for how you deal with it. If you’re unable to avoid a trigger, focus on what you can control. For example, if social media makes you anxious, put your phone down and take the dog for a walk.
Common situations that trigger anxiety include meeting new people, worrying about health issues, being in a crowded room, or managing finances.
If spending time with a specific person causes anxiety, identify exactly what it is about this person that makes you feel anxious. Learning how to express your thoughts and feelings without blaming the other person can reduce defensiveness and encourage healthier dialogue.
- Eat a nutritious diet
Eating healthy, well-balanced meals helps keep anxiety in check. Focus on filling your plate with fruits and vegetables, lean proteins, and complex carbohydrates, while avoiding heavily processed foods.
In addition to combating anxiety, a high-fiber diet can improve digestive health and lower your risk for heart disease, diabetes, and stroke.
Foods rich in antioxidants can help reduce the symptoms of anxiety and may also play a role in preventing cancer, heart disease, and stroke.
- Learn time management strategies
Trying to do too much or having too many family- or work-related commitments can make anyone feel anxious. Learning how to manage your time is an effective way to reduce anxiety and stress.
If you feel overwhelmed at work, set priorities and talk to your manager about setting realistic deadlines you’re able to meet.
Break large projects down into manageable steps and make a to-do list so you can enjoy the satisfaction of checking items off as you complete them. Be careful not to take on more than you can handle.
- Stay active and exercise
Regular physical activity helps reduce the symptoms of anxiety and supports your mental health. Exercise relieves tension, improves your concentration, and stabilizes your mood. Plus, people who exercise feel more energetic throughout the day and sleep better at night.
Swimming, strength training, walking, and other cardio-intensive activities regulate your body’s stress response. When you’re physically active, your brain releases a chemical that helps ease anxiety and makes you feel good.
Discover the mental health benefits of exercise and explore how physical activity eases the symptoms of depression and anxiety.
- Drink herbal tea
Drinking herbal tea soothes the nerves and reduces anxiety. While the results are still inconclusive, researchers continue to study how the natural compounds in certain herbs may promote relaxation. For example, chamomile tea may alter a stress hormone in the brain called cortisol, resulting in reduced anxiety.
However, if you’re considering taking an herbal supplement to treat anxiety, talk with your doctor as the quality of some supplements may vary. Chamomile supplements may raise the risk of bleeding if you take blood-thinning medicines. In addition, chamomile can cause an allergic reaction if you’re sensitive to ragweed or other similar plants.
Your doctor will help you understand potential risks and benefits of a supplement and ensure it doesn’t interact with other medications you take.
- Avoid alcohol and tobacco
While some people use alcohol or nicotine to cope with anxiety, these substances often add to anxiety and directly cause it.
If you drink, limit the amount of alcohol you consume as it may affect many neurotransmitters and hormones in the brain that play a role in anxiety.
If you smoke or vape, talk to your doctor about strategies to quit smoking. Nicotine also interferes with the production of neurotransmitters in the brain, which can lead to increased anxiety.
- Practice relaxation exercises and deep breathing techniques
Progressive relaxation techniques alleviate tension and reduce stress. By allowing you to feel calm and in control, taking time to relax, even for just a few minutes each day, helps you cope with anxiety and promotes long-term health.
Breathing exercises help refocus the mind away from negative thoughts and anchor you to the present moment. Grounding yourself this way shifts your focus away from what causes anxiety and eases physical tension.
Simply sit down in a quiet place for 10 minutes and focus on your thoughts as you breathe. Allow your thoughts to pass through your mind without judgment. Stay calm and keep breathing.
- Try acupuncture
Acupuncture is a form of medicine that has been practiced for thousands of years and calms your body’s reaction to anxiety and stress.
Practitioners use tiny needles on targeted pressure points to balance your body’s systems and release calming chemicals.
Many practitioners believe acupuncture stimulates nerves, muscles, and connective tissues in a way that boosts your body’s natural painkillers.
- Practice meditation
Meditation is a natural anxiety reliever. By calming your mind, meditation makes it easier to manage stress and anxiety. Different forms of the practice include guided meditation, mindfulness meditation, mantra meditation, and focused meditation.
Guided meditation trains your mind to focus on the present moment. Over time, learning to observe your thoughts and feelings without judgment creates a sense of calm and inner peace and promotes a balanced emotional state.
- Keep a journal
Journaling and other forms of creative expression provide a safe space for exploring your emotions and reflecting on your life. When you write about what causes anxiety, it helps you put things into perspective and makes it feel less overwhelmed. You may also discover new ways to cope with sources of emotional stress.
- Listen to soothing music
Relaxing music slows your heart rate and promotes a sense of peace. It’s a good way to distract yourself from the stresses of everyday life and put your anxiety at ease.
While some may find peace through instrumental or classical music, heavy metal can be just as effective at reducing stress.
- Spend time with animals
Pets improve your mental health in many ways. In addition to reducing stress and anxiety, pets make you feel less lonely and provide a sense of purpose.
Dogs in particular encourage you to exercise and improve your overall health. In addition, spending time with a dog reduces stress and anxiety.
Treat anxiety with talk therapy
If your anxiety prevents you from engaging in daily activities, talk with your doctor or a mental health professional. Therapy is an effective treatment for a wide range of mental and emotional issues, including anxiety. Working with a therapist who practices cognitive behavioral therapy can help you get to the source of your problems, overcome emotional challenges, and make positive changes in your life.