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

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.

Breathing exercises, meditation, anxiety journal or emotional feeling web writing, exercise, redirecting your mind with a hobby or activity, venting/chatting, being with friends/family, and being mindful to your emotions at that moment...realize its anxiety that is taking over.

Sometimes when anxiety hits, a first step is to be mindful of our body sensations. Are we holding our breath or breathing rapidly? Do our muscles tighten? Do we clench our jaw? Do we feel dizzy or hot? Is our heart racing? Syncing up with our body is a good first step to assess that we are anxious. Many times we may want to avoid doing things when we feel anxious, but taking opposite action and getting active can be surprisingly helpful. Whether a walk or bike ride, yard work, cleaning the house, going to the gym are all good ways to exert a bit if nervous energy and help get our body moving in a new direction so that our mind may follow. Distraction and self soothing also has it’s place in helping to overcome anxiety. Reaching out to a friend or family member for support or doing a pleasant activity can help. Paying attention the world around us using our five senses is yet another fantastic way to melt away anxiety. Pausing to look at a beautiful sunset, a starry sky, a beautiful painting, wrapping up on a warm blanket or taking a hot bath, listening to a favorite song, paying close attention to pleasant odors like cookies baking, unpeeling an orange, the smell of spring flowers, the smell of rain, or nature, or pouring ourselves into savoring our favorite foods are all ways to overcome anxiety and panic.

I've found that some alternative ways to deal with my physical symptoms of anxiety are to listen to music and focus on the simple things that make me happy to act as an anchor. It allows myself to become distracted from what is triggering my anxiety. For example, if I start to feel anxious at home, I will take my motorcycle out for a ride and listen to some music. In that sense, I'm not only using music as a way to remove me from that stressor at home, but also physically removing myself as well.

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.

I believe meditation, yoga and other types of breath work can help anxiety. Ego eradicator from Kundalini seems to work well.

One great way to deal with the physical symptoms of anxiety is to exercise regularly. It can be a great stress reliever and can be a great distraction.