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

Breathe. Breathe in and out. Breathe through the anxiety and soon it will be gone! :) Just breathe and relax.

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

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?

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!

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.