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

For most of my time in therapy, I was not on medication. I have found that the best way for me to reduce anxiety is changing my environment. If I stay in the same environment, I become panicked very quickly because I am prone to rumination, but going outside and walking around, abandoning my phone and my current thoughts is super helpful.

There are many alternatives to deal with physical symptoms of anxiety: Meditation Focusing on your breathing Focusing on what is going on around you (for example the color of the walls you are in, how many people are around you etc)

I have found exercise a great way to combat sadness and anxiety. This can be anything from doing yoga to going for a swim or simply go for a long walk outside, whatever activity you may enjoy. Not only does it take your mind of whatever is making you anxious, it also releases endorphins that trigger a positive feeling in the body, similar to that of morphine. If you are experiencing anxiety at night when you are in bed, guided meditation can be helpful. There are plenty of free guided meditations available to download online.

Breathing exercises as well as talking to someone about it. Sometimes it's good to try to channel that pain and throw it into something artistic like drawing or listening to music to help ease some of that anxiety.

Yoga, meditation and keeping yourself busy with something you enjoy are some ways to fight anxiety.

As a person with anxiety I usually practice breathing exercises, find ways to distract myself in a situation that gives me anxiety, or I can have somewhat of a "de-trigger", (back rubs, people supporting you or anything like that)

Talk therapy is very successful when it comes to anxiety. Being able to talk about the anxiety and try to get to the bottom of it with a professional can be very helpful. He or she will be able to direct you and can better advise you on what to do next and how to alleviate some of the anxiety and physical symptoms

The physical symptoms are always there because of the mental ones, which is why breathing exercises (and mediation) tend to work really well. A simple breathing exercise would be 4-4-4, where you breathe in for 4 seconds, hold your breath for 4 and exhale for 4 seconds. As you fell yourself become calmer, you can go up to 5, 6, 7 seconds and so on. Writing down all the things that give you anxiety works as well. It gives your mind something to focus on, slows your mind down a bit and gives your body something to do. Exercise is always great, because it helps you get rid of all the nervous and anxious energy in your body, and makes you feel happier and more relaxed. Just taking a walk or dancing in your room for a few minutes can make a major difference. There's a million more things and you can find really great suggestions by searching on the internet for a bit. Of course this are just a few ideas, so take what you find useful and ignore the rest. Good luck!

Mindfulness and grounding techniques can be very helpful. There are so many different versions online, some may work really well for you and some may not. I find that being able to focus on something like my breathing (breathe in for 4 and out for 8) really helps me calm down. Making sure that the out breath is longest helps keep your breathing under control, which in turn helps with the other symptoms of anxiety.

Breathing exercises! Here is one that has always helped me. First close your eyes and stomp your feet. Make sure you feel reality. Then slowly Breath in and out every time you should feel a different muscle relax until you're completely relaxed.