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

After 20+ years of living with Panic Disorder I have found several coping skills very helpful. The effectiveness of each method varies with the level of anxiety you are experiencing. Among them are: Deep Breathing Making note of one's surroundings - noticing and speaking aloud that there are no actual dangers. Reciting Positive Affirmations Magnesium Supplements Epsom Salt Baths Cold Showers I truly hope that some combination of these will work for others reading this. In my work here as a Listener....many members have stated that they are quite effective for them as well. Best of luck to anyone out there living with any form of anxiety!!

The physical symptoms of anxiety can be lessened by practicing controlled breathing. Find a quiet place to sit or lay down. Breathe in slowly through your nose and exhale slowly through your mouth.

There are several alternative methods to handle physical symptoms of anxiety. Mindfulness and meditation training can really help one to bring calming habits into their life; meditation isn't just about laying down! Making sure you are adequately hydrated, have regular exercise habits, and have a healthy vitamin profile can also help, because these habits can constitute underlying causes as well as remedies for anxiety. Exploring and utilizing Cognitive Behavioral Therapy (CBT) tactics has also proven to be very beneficial for people with anxiety; this often requires similar mindfulness training to regular meditation, as well as learning to understand the triggers for anxiety. The key is, more often than not, to stage an intervention on cyclical thinking before it escalates to a panic attack... Mindfulness, distraction, and habits are reactionary, and then working with a therapist to identify the triggers for your anxiety to help prevent the symptoms from happening in the first place, can help you get on your way effectively.

Running, pinching yourself, intense exercise, and being mindful of the moment, usually this monent there is nothing wrong, it's the thoughts of the future and past that create the.anzxiety

Reading, writing, playing video games, deep breaths, petting a cat, counting, doodling, drawing, playing with clay.

I like to use breathing exercises, for example: breathing in for 4 Seconds, holding the breath for 4 more, breathing out for 4, and then again holding for 4. As well as that, to ground myself I like to listing that which I can see. For example, 5 things you can see, smell, touch, hear and taste. Or, looking at things in detail - like for each thing I see, how would it feel - smooth or rough? Hot or cold? Damp or dry? How would it smell? Would it make a noise if I touched it? Things like that. Hope this helps!

I feel that excercise, and or just trying to stay busy doing something you enjoy will help to alleviate the anxiety. Sometimes simply giving our minds something else to focus on, something else to process, will help to alleviate the moments that we are anxious about a particular subject.

personally i listen to comedians with my headphones whilst out and about, just so i'm not thinking about what may happen just smiling a lot, which probably looks weird but its better than how i usually look :)

Exercise, meditation, colouring, breathing exercises, or chores. These are only a few options, but they generally help me whenever I'm experiencing anxiety

Finding a supportive person to chat with about your feelings. Meditation is also recommended to help relieve stress. Yoga also could be beneficial.

Learning what can lead to increased anxiety and learning what helps you personally lower your anxiety. Avoiding your triggers and focusing on what can calm you really helps to manage the anxiety you face on a daily basis. If possible, talking to a therapist can help you to figure out what increases and decreases your anxiety, as sometimes it can be difficult to come to those conclusions on your own. Taking time out of your week to recharge and look over how you have been managing your symptoms can help. Taking warm baths, drinking enough water, and getting enough sleep can all help with both the physical and mental symptoms of anxiety.

Your first bet would be to find a coping mechagnism, or better so; one that works for you. Anxiety makes it hard to try new things and get out there. A constant fear of something going wrong perhaps. You can fight this fear by doing something distracting, perhaps something that lets you get your thoughts down and help you better understand the thoughts running through your head. This gives you time to think straight. A suggestion would be finding a hobby that allows you to express yourself. Art? Writing? Sports? It doesn't matter what it is. To find a way to cope, you need to try new things which often comes as a form of motivation. If this fails, perhaps some occupational therapy would be good. This way, you can have specialists help you find that mechagnism. They could help you get back out there and try new things with support incase things do go bottoms up.

Meditation and practice mindfulness! Exercise and eating right also help physical symptoms! There’s apps to help with mindfulness too!!

If a person is experiencing physical symptoms of anxiety they can regulate their breathing through slow exhalations, practice meditation, or talk with a trusted friend.

A fantastic way that I have learned to cope with anxiety is through meditation. There is a mobile app called "Insight Timer" that is free to use, and has thousands of guided meditations to help you get through your anxiety, or to help you prevent anxiety flare-ups by teaching your body how to physically relax, and walking yourself back from triggers.

Firstly, remove yourself from whatever situation is causing the anxiety, then find something to do that you love, like reading or writing, or listening to music.

try taking deep breaths and clearing your mind. think of the positive things in your life and use those to fuel yourself.

Meditation and telling how you feel towards people. Anxiety is something you grow use to and can from that overcome more and more from doing more.

By talking and talking a lot. Do you have a support team? Friends, therapist, pysc MD, support groups that you attend?

Exercise, breathing and relaxtion techniques, mediatation, hobbies, journaling, and finding things that generally help to calm an individual

To deal with my anxiety, I use breathing techniques, meditation, mandalas, distraction methods (such as art, music, games, cooking, activities I enjoy), exercise (Simply going for a walk around the block can help me sometimes) and I also carry things I can fidget with in my hands (such as rocks, a squeezy ball or a little sack I fill with rice)

Finding coping mechanisms can help at times. This is if you wish to deal with anxiety alone. Therapy can help you find possible solutions and coping mechanisms.

Meditation is a fantastic way to help you combat feelings of anxiety. Taking time to sit and breathe through the anxiety and realise your ok is all it takes. Try searching for "guided meditiation" on Youtube. its really good and works very well for people with anxiety. Hope you feel better soon, remember we are always here if you need someone to listen. Take Care & Good Luck xx

Meditation, yoga, any regular exercise is good. Regulating your breathing. Massage balls or other things that you can squeeze. Know your body, where are nerve endings that you can stimulate to calm down. Regular sleeping and general care for your body...

Okay, well it depends on the situation. Textures help a lot, for example, a soft blanket. If you have to do a presentation, power poses work well to gain confidence before you begin.

Meditation, breathing exercises, mindfulness, exercise. Sometimes singing can help. Talking to someone who can be supportive can also help.

I've found that the things that have helped me over come anxiety the best are having a garden and owning a pet. Something about both is just so relaxing and trying at the same time. Both of these are great outlets to get one's mind off what is currently bringing on the feeling of anxiety.

Cognitive Behavioral Therapy (CBT) can offer many tips and techniques to help. For example, there is the STOP method. The steps are Stop, Take 3 deep breaths, Observe, Practice gratitude.

Taking care of yourself by doing simple things might help. Drink a lot of water, take walks, breath fresh air and get a good night of sleep. You could also take time for yourself and developpe hobbies!

My first answer is mindfulness. Noticing how your body feels without trying to change it. Notice the clenched fists, the tight chest, the heart racing, etc., and stay with that for a few minutes— often times just paying attention without judging or forcing them away will relieve or reduce the symptoms.