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What are alternative ways besides medication to deal with the physical symptoms of anxiety?

307 Answers
Last Updated: 05/31/2021 at 3:41am
What are alternative ways besides medication to deal with the physical symptoms of anxiety?
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Top Rated Answers
gentleLily
June 11th, 2018 9:58pm
Relaxation techniques are very effective when dealing with anxiety, because it is impossible for the body to be both anxious and relaxed and the same time. Breathing from your diaphragm is a great place to start.
Anonymous
June 13th, 2018 7:44am
meditation, in the healing of the body soft music, water sounds ocean laying in bed closed eyes, soft breathing in and out of the lungs. and breathing in through your nose. helps reduce stress and anxiety.
Anonymous
June 13th, 2018 11:37am
Meditation is number one on my list. I use the 'Calm' app which helps me relax even further and switch myself off from the rest of the world. I have felt the long-term benefits of using this method and it far surpasses medicinal use in my opinion. Without you even knowing, each time you meditate you are creating 'new' neural pathways that enable you to react differently, feel more calm, and rationalise your thinking in a smarter way. It seriously works wonders - give it a try.
nerdylistener
June 15th, 2018 4:16pm
Try doing some meditation or deep muscle relaxation. It helps a lot with the physical symptoms, even though it may seem strange.
violin1235
June 15th, 2018 5:16pm
I find that meditation and self care really help me a lot. Stepping back and taking a few deep breaths also helps me refocus.
juniper20
June 20th, 2018 6:48am
I had anxiety for a long time. Something that can help is meditation or yoga. Learning to deep breathe and really focus on it can help later when you feel anxiety in a situation. Something a mentor taught me once is - breathe in for 5 seconds, hold for 6 seconds, and let go for 7 seconds. Anxiety can cloud your mind and make it hard to think in the moment. So just try to remember 5, 6, 7. Good Luck!
Anonymous
June 24th, 2018 10:15am
Try being socialized more. Being with others will help you get your mind off of anxiety. And will give you good memories to walk back to.
Anonymous
June 24th, 2018 7:34pm
Definitely finding something to focus on and retreat into when things get bad is a great coping technique. For me, that was playing online games and photography. Realise that the symptoms you're experiencing are short-lived, and also to be patient and kind with yourself. I'm glad you're looking into other methods rather than relying on medication. I'm certainly not anti-meds, and I've used them in the past, but they only mask the symptoms rather than treating the underlying causes. Good luck to you :)
Anonymous
June 27th, 2018 7:14pm
Talk to someone about it with whom you feel comfortable keeping your self occupied with work or with your hobby
Anonymous
June 28th, 2018 9:54am
exercise, eating healthy, meditation. these things will grow your mental strength which will help you in facing such problems
Anonymous
June 28th, 2018 11:26am
Subliminal. Hypnosis. Meditation. Exercise. Hobbies. Screaming in a place where nobody can hear you. Go to Karaoke and sing like a gorilla. Become batman and save the world
Anonymous
July 4th, 2018 8:05pm
Therapy, CBT therapy, seeing a counselor, or a psychiatrist, or a psychologist are all fantastic ideas if you don't want medication.
warmPudding59
July 4th, 2018 9:39pm
Mediation, breathing exercises, low sugar/caffeine/alcohol in your diet, enough sleep, exercise, therapy/counseling.
Anonymous
July 5th, 2018 6:27am
It depends. Everyone is different. Some use meditation, exercise, listen to music, etc. Having a hobby could be helpful. You just need to find what truly works for you. Think about if there is anything at all that decreases your anxiety even a little and work from there.
RidinMyBike
July 5th, 2018 8:16pm
Meditation has worked wonders for me with anxiety and it's symptoms. There are a ton of different techniques, I personally use the headspace app. But I know there are a bunch of other wonderful apps too
Kempokarate12
July 7th, 2018 4:30am
As an Exercise Science major and someone struggling with generalized anxiety I can confidently say that exercise, or physical activity, is one of the best ways to manage the physical symptoms of anxiety. When the body is under physical stress it releases combative hormones as well as energy boosting ones. Anxiety causes both physical and mental stress, as we all probably know very well. The great thing about the body's reaction system is that it doesn't differentiate between anxious stress and activity stress. So while you are combating any type of physical activity you are also getting rid of the excess stress caused by anxiety. Coupled that with hormones like adrenaline and you have the perfect combination to feeling better.
AnnaBelleBee
July 9th, 2018 1:18pm
Using your nervous energy on self care and hobbies can help. Exercise eating healthy, distraction, and calming techniques that are listed here on 7 cups.
dragonfly111
July 12th, 2018 5:11pm
Breathing and bringing all your attention on your breathing can really help. Also picturing a happy place. Sometimes scents can also help to soothe, I know lemon's smell is very boosting for me.
WonderfullTree
July 13th, 2018 5:52am
The best way for me is to focus on my breathing, this helps me manage stress and it is completely free and healthy. By concisely breathing I gain control of my emotions, my heartrate and blood pressure, and even can reduce the cortisol in my body, which in turn makes me feel much better.
HappyGoldenSunShine
July 15th, 2018 2:02pm
I've dealt with anxiety for 10 years now and i'm partly over it. I won't lie... i did treat it using meds for 2 years. but it was all me in the other 8. i'll give you a list of some things that have been amazingly helpful to me: - Write the stress away: get yourself a journal and fill it with love. Write down 3 things you're grateful for every day. Meanwhile, write down your problems and anxieties and read what you wrote again trying to reflect and maybe figure out ways to eliminate negatives. - Practice meditation every day: download a good app for meditation and do it daily. Focus on relaxing meditations. - get into yoga: whether by getting into a class or following a certain good routine on Youtube... some yoga moves do wonders for anxiety. - Drink loads of water: dehydration causes depression and anxiety without us even noticing. have at least 1.5L daily. - Move: go to the gym and release the tension. If you're not a sports fan, you can just take long walks in nature... think about beauty around you. - Practice mindfulness: (this could take days to explain. Just check youtube videos about this one TRUST ME! IT'S A LIFE SAVER!) - Forgive: sometimes anger is the number one cause for anxiety... Learn to forgive people and make peace with yourself... LET GO! - Visit a therapy if you have any childhood trauma that might have caused you anxiety: (hint: physical or emotional abuse which could also be from family/ bullying/ sexual assault/ being abandoned... etc.) - Know what calms you and use it: (hint: scents/ activities/ colors/ people.. etc.) - eliminate all negativity from your life: whether it's a work colleague or friend who's putting you down and making you feel generally negative even if they don't mean it, just cut them down. some people just have bad auras and you need to bring sunshine into your life)
Anonymous
July 18th, 2018 9:10pm
Listening to mindfulness audios regularly, exercise and a healthy diet are all good ways to help with the physical symptoms of anxiety. You can also chat with other people who have anxiety in the 7cups anxiety group chat room, and take part in the guided group discussions that take place regularly.
hollykg
July 18th, 2018 9:11pm
I highly recommend stepping away from the situation and taking slow, deep breaths. If you cannot leave the situation (ex/ you're at work), stop for a second and breathe. Tell yourself that you're going to be okay. Also, exercising really helps when you are running on adrenaline from all the anxiety.
ListenerDuckie101
July 19th, 2018 9:37pm
Remember that this is normal, breathe deeply and remember you will get through this just like the last time.
Anonymous
July 20th, 2018 8:20am
Surround yourself with people who keep you balanced. This is the best advice I can give in regards.
brilliantMango71
July 25th, 2018 2:27am
Have a personal item or symbol that is sentimental and can ground you. E.g I wear my partners necklace and hold the pendant when I am anxious and it reminds me he is always there even when my anxiety tells me I am alone.
Allears247
July 25th, 2018 11:20am
You could try a holistic approach. Chamomile supplements and tea for example are very calming, I don't know if you are open to smoking, but marijuana helps with anxiety too. Be sure to go to a dispensary because Marijuana can make your anxiety worse if you get the wrong kind.
Anonymous
July 26th, 2018 3:57am
Change of place and surroundings can be a good way to relieve anxiety. If change of place is not possible, then adding a new routine preferably physical activity like a walk in the morning or a game with friends. This can help regulate the oxygen levels in brain and also act as a distraction from the recurring thoughts that are making one anxious.
Anonymous
July 26th, 2018 9:51pm
Breathing exercises and hugging always helps me. When I start having a panic attack I hug my pillow and breathe in my nose and out my mouth.
IamMJeveryday64
July 28th, 2018 6:04pm
You can use Breathing techniques, meditation, exercise, journalling, reading, soothing sounds and soft music.
RumpleSteeleSkin
July 28th, 2018 6:31pm
Well first talking this over with a doctor can help. Learning some mindfulness skills also is a big tool that helps many with anxiety. Learning what triggers your anxiety is good to start learning, then you can be more aware and cut back on the symptoms. Good luck with this!