You Can Manage Your Anxiety Without Medication

Here's How

from your RAFT Counseling Team

Anxiety, just like people, comes in many different shapes and sizes. There isn’t one type of anxiety, and there isn’t one solution that works for everyone dealing with anxiety.

Anxiety can be a normal part of life, but when it interferes with your day-to-day, it becomes a problem.

Medication is often used as a fix for different disorders or conditions, including anxiety. For some, medication is often viewed as a last resort type of option. So what are some ways you can manage without medication?

Here’s how you can manage your anxiety without medication.

Move Your Body

Exercise can help with stress and anxiety. It doesn’t have to always mean an intense workout.

You can go for a walk outside. Hop on your Peloton bike. Attend a workout class with a friend. Go rollerblading. Go for a run on the treadmill. Or lift weights at the gym. No matter what you decide to do, moving your body for at least 30 minutes each day can help ease those anxious symptoms.

Cut Your Caffeine Intake

This may be easier said than done, but cutting your caffeine intake could actually help your anxiety. Caffeine can boost your energy levels, but it can also raise your heart rate and increase your anxiety.

If you don’t want to quit cold turkey, try reducing the amount of caffeine you’re drinking during the day. If you’re a 2-3 cup of coffee per day type of person, try to scale back to one cup per day.

Create a Bedtime Routine

Getting enough sleep can be easier said than done with anxiety. Anxiety can make it difficult for someone to fall asleep and stay asleep during the night. If you create a bedtime routine, your body and mind will associate those tasks with bedtime.

For example, your bedtime routine could look something like this.

  • Making yourself a cup of tea
  • Putting away screens at least an hour before bed
  • Completing a skincare routine
  • Reading for ten minutes in bed

Stay Present

Staying in the present moment can help those anxious thoughts about the past or future. When you start to think about things from your past or worry about situations that you can’t control in the future, you’re not allowing yourself to live in the present moment.

A lot of anxiety stems from past actions or things that haven’t even occurred yet. Push those thoughts to the side, and allow yourself to stay present.

Don’t Skip Meals

Skipping meals can leave you feeling hungry, depleted, and angry. When your blood sugar drops, it can leave you feeling anxious and irritable.

Aim to eat three to five balanced meals a day with a mix of protein, carbohydrates, and healthy fats. When you fuel your body properly, you’ll feel better from the inside out.

Understand Your Triggers

You may have a good idea of the things that may trigger your anxiety. That being said, you could be overlooking them as well. Try to keep track of when your anxiety spikes.

Journal your thoughts and feelings in a notebook or keep track of them in the notes application on your phone. This can be a great tool to look back on to determine the situations or people that are affecting your day-to-day. With time, you may notice a pattern or things you can do to avoid feeling that way in the future.

Seek Help

It’s possible to overcome your anxiety without the use of medication.

Keep in mind that you don’t have to battle your anxiety all alone. Seeking help from a licensed therapist can be a great place to start. They can give you the tools you need and different ways for you to better manage the anxiety you’re dealing with. Contact us today to get started.


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