What are alternative ways besides medication to deal with the physical symptoms of anxiety?
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Last Updated: 05/31/2021 at 3:41am
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Top Rated Answers
Breathe. Breathe in and out. Breathe through the anxiety and soon it will be gone! :) Just breathe and relax.
Anonymous
September 27th, 2017 11:42am
Personally, for MY anxiety (cases and treatments can and do differ between each person) I find that doing a simple breathing exercise of four seconds in, hold for seven seconds, then release for eight, works for minor, daily anxiety. If I’m having real trouble and breathing isn’t helping, I find that talking it out (and crying a lot) with a trusted adult or friend you feel will be able to advise you is a big step.
Taking a hot bath always helps you to relax. When you get anxious, your muscles tense up, so this helps relax them. If you get a headache, warm up a rice filled heat pack or cloth in the microwave (not too hot) and place it on the back of your neck. That is the most common place where people tense up, and I had to see a physical therapist for it. If you are getting these, talk to your doctor, because for me physical therapy helped me alot.
Talking, Talking can help in many ways. Talking can help you deal and sort out your anxiety maybe not cure it but it will help you understand why you get anxiety.
Other than talking it is a good way to read about Anxiety, to know what to do and try to handle the anxiety in a good way that you feel comfortable with :D
Anonymous
October 19th, 2017 1:43pm
It depends on the physical symptoms. For a normal "anxiety attack" (one where you feel anxious, but not incredibly so), I like to write out what exactly is stressing me and then some ways I can deal with the situation. For a panic attack, I binge-read. Even if reading is not your thing, this helps just because you're making your mind chill and think. Another way to cope with panic attacks is to get up and walk around. I don't know about you, but when I panic, everything in me's shrieking not to move, so I move. And honestly, that's proving you can do what scares you, which is showing just how strong you are
Having a cold or warm drink on standby as it can give your senses a distraction from the initial anxiety-inducing situation. If you try and focus on something in your surroundings such as the colour of a table, or the drink you are drinking it can help distract you and alleviate some of the panics. There is also a few anxiety apps that can give you breathing exercises and games to distract you from the panic.
Self-care
Avoid alcohol
May be harmful and aggravate certain conditions.
Reduce caffeine intake
Reduces risk of aggravating certain conditions.
Physical exercise
Aerobic activity for 20-30 minutes 5 days a week improves cardiovascular health. If injured, pursuing an activity that avoids the injured muscle group or joint can help maintain physical function while recovering.
Stress management
Pursuing an enjoyable activity or verbalizing frustration to reduce stress and improve mental health.
Quitting smoking
Quitting smoking tobacco.
Relaxation techniques
Deep breathing, meditation, yoga, rhythmic exercise, and other activities that reduce symptoms of stress
Healthy diet
A diet that provides essential nutrients and adequate calories, while avoiding excess sugar, carbohydrates, and fatty foods.
try and relax. put some calming music on listen to your breathing try to calm your mind scented candles can be nice as long as you remember to blow them out! herbal camomile tea?
Anonymous
November 10th, 2017 6:56am
try making a sensory box! a sensory box can be one of two things. option a is to simply make a box/bag/container of physical stims or things you know calm you down. option b is to use the 5 to 1 method. have one thing for each of the 5 senses- something to touch (blanket, stuffed animal, something you like the feeling of touching), something to hear (music, or a shell), something to taste (gum mints, or candy), something to smell (lavender scented things are the best!!), and something to see (a picture of your family/friends/pets, anything associated with positive memories). these can be helpful to prevent depersonalisation/derealisation during panic attacks ot just to help with general anxiety!
Anonymous
November 10th, 2017 6:19pm
An alternative way besides medication to deal with the physical symptoms of anxiety is take a breather, go for a walk and take yourself out from triggering moment if it triggers your anxiety if necessary.
A suggestion is to talk to a therapist to learn new strategies on how to prevent anxiety from coming
It depends, I have panic attacks but what helps me get through one is to hold my breath for 10 seconds and close my eyes and go to my "happy place" and think of something that makes me happy as I'm holding my breath for 10 seconds then letting the air out of my nose.
Anonymous
November 11th, 2017 4:03pm
Finding the root of that anxiety and then working yourself towards finding the solution of how to manage the anxiety. Like taking deep breaths or going for a walk or spending time with your friends and family
Anonymous
November 11th, 2017 9:08pm
For me, I've really benefitted from doing breathing exercises and mindfulness. I was skeptical in the beginning, but it can really help! I love progressive muscle relaxations - you can look that up on YouTube, there are some great guided ones. :)
EFT or Tapping, 5:7 breathing, phone a supporter, message for a Listener, take a brisk walk or just lay down and be still for 10 minutes.
Anonymous
November 18th, 2017 1:13am
It's important to breathe. Take a few deep breaths, just breathe. Find something that helps you to relax. Music is really helpful for example.
Well, to be honest, you need to realize that you do have a problem with anxiety. A lot of us who suffer from it are in denial that we actually do have a serious problem. Once you have sincerely recognized and admit your problem, now is when you have to WANT to seek out ways of making things better. You can't force someone else to get you to want to get better. But finding new hobbies like music, art, DIY projects, and such like that helps anxiety by keeping your mind busy. Spirituality is another way to help anxiety. It all depends on you on how much you want to conquer anxiety. But, some of us do NEED medication... It's different for everyone.
Anonymous
November 23rd, 2017 9:42am
daily self care makes a big difference, however in the moment things like temperature changes, ice, exercise, muscle relaxation, deep pressure, grounding activities or dealing with the causes can help.
Grounding activities, deep breathing from your abdomen, doing something involving imagery, or talking to someone who can skillfully listen or is professionally qualified to give advice can all be very helpful.
Jogging. Stretching. Playing sports. Drawing. Listening or making music. Art. Mindfulness. Meditation. Yoga. Dance. Singing.
There are many ways to combat anxiety without using medication. One option would be practicing mindfulness by meditating and using breathing exercises. Using breathing exercises will slow down your heart rate and decrease the chances of you hyperventilating. Reminding yourself that you are safe and bringing yourself to the present moment can and does help many people. Researching calming methods online can be very useful. Seeking help from your doctor or a therapist is also a great option. If you are dealing with severe anxiety and are feeling as though you can not cope, I would highly recommend visiting your doctor and explaining this to him.
You can try meditation! Check out the app headspace- there are really short guided meditation sessions, lead by a man with a really soothing British accent! Learning how to calm yourself down and quiet your mind can be helpful when you are feeling anxious.
1) meditation on positive words 2) "Prayer for worry and anxiety" on youtube 3)valerian tea 3x a day
Anonymous
December 10th, 2017 3:37pm
In my experience, meditation and deep breathing exercises have been the best alternate way for me to manage the physical symptoms of anxiety.
I breath in slowly as I count to five, then breathe out slowly as I count to five. I do this at least 4 times. During this exercise, I focus on my breathing and NOT on my thoughts since my thoughts tend to intensify the physical symptoms of anxiety.
By the time I've finished the breathing exercise, I find the physical symptoms have subsided. This method can take practice though, so don't get discouraged if it takes more time at first.
The best way to deal with anxiety is to look at what things trigger the anxious feelings. Write them down and/or share them with someone close to you so you have a reminder of what they are. Pay attention to when you get into situations where those triggers are present. When you feel the anxious feelings start to come up, find something that will distract you. I listen to Beethoven and read a book or I turn on a show that makes me smile. If I can't do those (like if I'm driving) I'll call someone that knows about my anxiety and my triggers and tell them that I'm struggling. There are many other ways to deal with anxiety. You can practice yoga or meditation, which are both ways of learning breathing control and mind clarity and focus.
Anonymous
December 21st, 2017 8:57pm
Anxiety can be very difficult to overcome. Some things that have helped me when I feel anxious, is practice my hobbies/talents and take my mind off of things. You can also try simple breathing exercises or meditation, and talk to your loved ones or play with pets.
Learn how to manage your breading, mindfullness techniques also help, suggest walking or change the activity
Slow deep breathing, fidgeting with a fidget toy or other objects if you don't have one, listening to calm music or sounds, and talking to close friends who will help ease you
I have a multiple diagnosis. One of them included GAD - generalized anxiety disorder. When I am having physical symptoms, first, I try to change the scenario (go outside/inside), get alone/talk to someone. Then, I try to write down or vent everything that makes me anxious.
Anonymous
January 6th, 2018 5:58pm
Breathing exercises can be remarkably helpful. There are a number of apps for smartphones that have lovely activities for refocusing and distraction, and YouTube has loads of videos for meditation, breathing exercises, relaxing music, etc. I hope that is helpful! ♥ï¸
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