How To Get Rid Of Anxiety Without Medication: Best Ways 2023

Anxiety disorders are common, with estimates showing that about one-third of the population^[1] have had or will have an anxiety disorder over the course of their lifetime. Many people also likely experience symptoms, but ultimately take no steps toward treating anxiety.

If you have been managing anxiety symptoms or someone you care about has been experiencing heightened anxiety and you would like to offer support, there are many ways to help. You may wonder how to get rid of anxiety fast without medication. Fortunately, there are many ways to get additional support without using medications.

How To Get Rid Of Anxiety Without Medication?

If you are managing anxiety symptoms and would rather avoid using prescription medications, there are a variety of strategies to help. Options include:

• Therapy Services 
• Support Groups
• Physical Activity
• Breathing Techniques
• Lifestyle Changes (Caffeine Intake, Sleep Hygiene)

These examples of positive changes and support can help reduce anxiety symptoms and improve day-to-day life for individuals managing anxiety.

Anxiety Treatment Without Medication

1. Therapy

Individuals looking for additional support in learning how to get rid of anxiety and depression without medication can often find strategies for managing mental health conditions in various forms of therapy. This is often approached with the assistance of a healthcare provider either in person or online. It can also be self-directed, as relevant to an individual’s interests.

Cognitive Behavioral Therapy (CBT)

Meeting with an individual therapist to treat anxiety, also called talk therapy, remotely or at a clinic is a common approach. In particular after the COVID-19 pandemic, a rise in telehealth services has made it much easier to access therapy. CBT has been effective^[2] for several forms of anxiety:

• Post-Traumatic Stress Disorder (PTSD). 
• Generalized Anxiety Disorder (GAD). 
• Obsessive-Compulsive Disorder (OCD). 
• Specific Phobias. 

These therapy sessions can also include more specific treatments, like exposure therapy when appropriate. Exposure therapy can be particularly helpful for people managing obsessive or compulsive behaviors or anyone with specific phobias.

Cognitive behavioral therapy is a structured approach to help individuals identify the connection between their thoughts, how they feel, and, ultimately, their behavior. Recognizing patterns in thinking (and challenging them, if necessary) can help provide a more balanced perspective on the challenges of everyday life.

Therapists often encourage incorporating a self-care routine, as effective treatment often utilizes multiple relaxation techniques to manage stress. Promoting balance in day-to-day life can help ease anxiety over time. Therapy often acts as a basis for identifying and implementing individualized plans for promoting mental health over the long term.

Acceptance and Commitment Therapy (ACT) 

The primary premise behind ACT^[3] is that stress is an inevitable part of life, and a natural predisposition to escape our negative feelings can lead to counterproductive behaviors.

Simply put, ACT’s thesis is, “It’s okay to not be okay.” This mindset allows for giving oneself grace during difficult times, while identifying core values to act as pillars for our decisions. This can help strengthen our sense of purpose and overall well-being while gaining the confidence to navigate life’s obstacles healthily.

Dialectical Behavioral Therapy (DBT) 

In some ways, DBT could be considered similar to acceptance and commitment therapy. The term “dialectical” means “opposite.” This form of therapy approaches anxiety with acceptance, while actively taking steps to improve our responses to stress. DBT often incorporates mindfulness and exercises related to social interactions, such as being assertive and learning how and when to say “no” when appropriate.

2. Other Forms Of Therapy

Music Therapy 

Using music as a form of therapy to relieve anxiety can be beneficial. An early reference to the use of music therapy can be found as far back as 1789, in an article called “Music Physically Considered.” Over time, effects on physical anxiety symptoms have been noted, like improved blood pressure and heart rate.

Art Therapy 

Many forms of therapy are made more effective by becoming more comfortable with opening up and expressing your experiences, thoughts, and feelings. Creating art can be useful for some individuals to approach this. There have also been some formal studies that associate art therapy with an improved sense of well-being,^[4] including benefits specifically for patients managing anxiety.

3. Exercise

In addition to improving overall physical health, getting regular exercise has also been associated with reducing anxiety symptoms. Simple activities such as walking can be beneficial, but more strenuous physical activity is associated with a stronger response.^[5] The body’s release of endorphins may be an explanation for this. Endorphins are associated with a reduction in both depression and anxiety symptoms and help to improve our sense of self-esteem.

You can also focus on relaxation while exercising, if you prefer. Yoga is particularly helpful for mental health. Often combining breathing techniques and forms of meditation, yoga can be helpful for regulation of the autonomic nervous system. This helps improve our body’s response to stress.

4. Breathing Techniques

There are many breathing exercises to try, and being comfortable with their use can be particularly helpful in stressful situations or during anxiety attacks. Deep breathing techniques and structured breathing can promote a relaxation response. At times, all you may need is a few minutes to improve physical symptoms of anxiety, including high blood pressure.^[6] 

5. Practicing Mindfulness

The primary goal of mindfulness is to bring yourself back to the present. Many individuals with anxiety find themselves spending a lot of time ruminating (repeatedly thinking about the same things over and over), planning, and worrying. Being in the present allows you to break some of these cycles. Mindfulness is often approached with forms of meditation and can incorporate breathing techniques.

6. Support Groups

Joining a support group can be an excellent way to find common ground with those around you. Managing anxiety can feel isolating at times. Knowing that you’re not alone and others are managing or have managed similar struggles can be helpful. Your experiences are valuable, and you are likely to be able to help others as well!

Can You Overcome Anxiety?

Many people are wondering how to get rid of anxiety fast without medication. Establishing a realistic mindset and goals is important. Anxiety treatment, whether it is with medication, therapy, or personal coping mechanisms, does not necessarily eliminate anxiety. The tenets of stress and anxiety management are to be aware of triggers and symptoms and seek to minimize their impact over time. Anxiety may still be present but can become more manageable or less overwhelming.

Anxiety treatment without medication can take many forms and can be very effective. We will discuss some of the strategies to reduce anxiety-related symptoms for individuals who would like to avoid using drug therapy. Let’s get started!

Other Tips For Managing Anxiety

1. Avoid Caffeine

Caffeine intake raises blood pressure and heart rate, makes it more difficult to sleep, and can induce anxiety symptoms. These effects are dose-dependent, so limiting your intake may be helpful. Some individuals make a switch to herbal tea or other beverages to avoid these side effects of caffeine.

2. Sleep Hygiene

A lack of sleep is associated with the release of more cortisol, a “stress hormone.” Sleep hygiene^[7] refers to a set of guidelines to promote improved sleep. These include:

• Establish a sleep schedule to boost your body’s natural circadian rhythm.
• Avoid napping during the day.
• Avoid caffeine in the afternoon.
• Turn off screens an hour before bedtime.
• Eat a diet low in sugar and heavily processed foods.

If you are having difficulty sleeping and have tried some of these methods, there are also CBT services that are specifically meant to help people manage insomnia.

3. Cannabidiol (CBD)

If you are hesitant to use prescription medications but would be comfortable trying a CBD product, these options have become more readily available in recent years. Tetrahydrocannabinol (THC) is the component of cannabis that produces psychoactive effects, or the “high.”

While also from cannabis, CBD is not associated with these psychoactive effects. The way it works is not fully understood, but one of the receptors CBD interacts with is the serotonin receptor^[8] (regulating serotonin is also a mainstay of prescription medicine to alleviate anxiety symptoms).

Some studies^[9] are beginning to show promising results for the role of CBD in anxiety treatment. It is important to remember that these products are actually not required by law to verify their contents. This is why brand research is important. CBDfx is an example of a company that submits its products for independent laboratory testing, which is a positive sign for product reliability and safety.

Conclusion

Anxiety can feel overwhelming. It can be helpful to know that anxiety is common, you are not alone, and there are many ways to find support and help manage the symptoms. If you would rather avoid using medications, there are many ways to improve your sense of well-being. These range from the different forms of therapy and support groups to changes you can make at home to promote improved mental health.

Feeling comfortable talking about these challenges is important. Having the courage to open up can help us grow, and being open may allow you to support others too!