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

Mindfulness exercises are a great way to manage anxiety by increasing your own awareness of your body/brain! Meditation is the classic one, but there are a whole bunch of techniques to try! My favorite technique is listening to music and focusing on nothing but the song. As your mind wanders, bring it back to the song. Aside from mindfulness, another way to manage the physical symptoms of anxiety is to stay on top of your overall physical health. You have to make sure that you're taking care of you body to help you care for your mind. Hope this helps a bit!

Meditation is great, observing your fears, breathing techniques are great too especially the 7-3-8 technique I find it to be most effective but what I find most helpful is writing in a journal that way you can keep track of what spikes up your anxieties and how you could manage it better. I have also tried to focus on my senses when I feel panicked or anxious, what is it that I can see, touch, smell, what I'm feeling internally and externally. When anxious we are quick to forget how our bodies react in those situations and I find it helpful to look at them to better manage it in the future.

This is a simple one, my lodger is currently off work with anxiety and I gave her the perfect cure, she comes out with me walking the dog, we walk miles, fortunately I am retired and have a whole day to do stuff with her, already she has seen and felt the benefits of just being outside. She now actually comes downstairs for breakfast rather than an energy bar in her room, she is slowly building up the confidence to restart her job next week and is looking at driving to the coast to stay in our static in the next few weeks :)

Oh there are so many! For one thing, you can try going through a CBT workbook kind of thing. Basically you identify what thoughts/ feelings go through your head when you experience depression and you dissect them so to speak and challenge them. You do different exercises and reflect on them to convince yourself that your thoughts are not justified. The more you do it, the more you would develop habits to be more rational and don't give in to negative, destructive thoughts. Also there is mindfulness practice. There is a lot of groups/websites/books now to help you learn it. The point of mindfulness is to get out of your head and to focus on how, which relives anxiety as a side-effect.

a thing called grounding witch makes you realize your surroundings and realize you are not in that place anymore and you are safe. So name 5 things you see, 4 things you can touch, 3 things you can hear, 2 things you can smell and 1 thing you can taste. and look, touch, listen, smell, or taste the following things. Also look up square breathing. As well as Inhale for 7 sec hod for 4 exhale for 5. Doing things like walking, having cold water on the wrists and doing this breathing helps as well as being in a cold?hot (depending on if the attacks make you feel hot or cold pick the opposite temp ex if you feel hot go to a cold place ect) and quite place can help, Also running cold water on your wrists.

Anxiety can eat the living hell out you and can make you feel like your world is falling apart, though there are ways to deal with anxiety if you don't or can't use medication. Taking deep breathes can help you calm yourself down is you feel very anxious or are in the middle of an anxiety attack. Try thinking positive and don't overstress. As hard as this is there are small steps that you can take to overcome these things. With stress, try doing things that you enjoy when you have free time, may it be reading, singing, or even drawing. By doing these things it can help yourself with self-care and by doing things that you love it can help you keep at peace. Another thing I would suggest is writing about how you feel when anxious or have been through an anxiety attack. Reflecting back on how you feel can be a great way of acknowledging what you are facing instead of ignoring. If you are comfortable, telling someone your comfortable with can help you know that there is someone in your life that cares and will help you. If you don't think that you have a person in your life then 7Cups is great and the listeners care about everyone. Remember as hard as it is to deal with anxiety there are many ways to deal with the situation.

There are many alternative ways to reduce anxiety to medication. Most people do breathing exercises to lower anxiety. Practicing mindfulness is a very helpful way to decrease anxiety - for most people using an app to guide you through the practice extremely helpful. Visualizing a happy and calming place is also very helpful as one does not focus on the anxiety and the cause of it. Listening to music is also very good. Depending on your personality, you may want to either listen to calming and relaxing music or listen to upbeat music that you can dance or sing to. Socializing with a friend is also a great way to reduce anxiety.

Taking a step back, go to a space where it's more quiet and where you can focus on your breathing. Breathe in slowly, while you count to three and then slowly release the air through your nose. Count to six when you do that. Also take a short pause, about a second, before you breath in again. It's something my therapist taught me. Also put your hand on your stomach to help regulate your breathing. Also try to think positive thoughts, although this is not easy in some situations.

Meditation is a great way to deal with the physical symptoms anxiety can produce. One can even follow up with a physical activity like a casual stroll. Or if you're too symptomatic take a warm bath, listen to a reading, or relaxing mood music. At times even a massage can be helpful. The important thing is to find out what your body best responds to. Some people alleviate their symptoms by distraction and others need direct stimulation. And at times you may need to do both or switch one thing out for another. It's ok whatever you choose. And don't get discouraged if the thing that use to work doesn't, discover something new.

Understanding the physical symptoms of your anxiety can sometimes very helpful. Anxiety, for many people, comes from the unknown and can make us worry about the worst case scenario. Understanding that your chest pain is from hyperventilation, not a heart issue, or that you feel sick because you’re anxious and not because you’re actually ill can make you feel calmer. Aside from this, finding ways to actually tackle the physical symptoms can be useful. Breathing exercises can be very useful. In a panic attack, breathing in for 7 and out for 7 can sometimes be difficult. I recommend breathing in for one and out for one, then in for two and out for two, increasing this number until you’re taking deep, calming breaths. Things like chewing gum, blowing lightly on the pad of your thumb, and other tricks can also “trick” your body into calming down. And sometimes, though it’s hard, accepting and riding out the physical symptoms can be the quickest way to relieve them.