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

There are a lot of good things to do like breathing exercises, certain yoga poses, meditation, mindfulness journaling. Naming why I feel anxious (if I know) while slowing my breathing and placing my hand on my chest to ground myself often helps me.

Getting up and going outside for a walk really helps me. I think the change of scenery refocuses my mind a bit.

I find mindfulness activities, such as colouring in helps me. I also recognise when I am becoming anxious and use breathing techniques to calm me down.

Believe it or not, exercise does amazing things for anxiety. Even though it might be the last thing we feel like doing, movement can help shift that sinking feeling in the gut, can clear nausea and headaches. Dancing is awesome.

There will be different methods that will work for different people, anxiety is a very personal issue that will differ from person to person. My personal approach to dealing with anxiety is to visualise a colour or situation that calms me while taking slow, deep breaths.

Some supplements like magnesium can help. Things like meditation, yoga, or breathing exercises can help one calm down.

coloring, drawing, taking a walk and noticing nature or the "little things" that we oftentimes miss. Just removing myself from one situation and going somewhere else sometimes help. scenery changes help a lot!

Many have told me that exercise and eating well help, though those are still things I'm working on personally. My favorite method of dealing with anxiety is twofold: bringing your full attention and awareness to what is going on in your environment and also what is going on inside your body. This is also called mindfulness, and over the years it has helped me tremendously with managing my panic attacks and other forms of anxiety.

I have found meditation/mindfulness exercises to be very useful. 'Staying in the present' exercises which make you aware of your breathing, and of the different parts of your body help you become in tune with your physical self. Also, acknowledging that the symptoms can't hurt you. Knowing the physiological causes of physical anxiety, like increased heart rate, cold extremities, dry mouth etc are all caused by the fight or flight instinct, and are your body's way of trying to prepare you for a confrontation or difficult situation. It's perfectly natural, and cannot harm you. Understanding that has helped me.

Personally, when I have an anxiety attack, I enjoy it when I can talk to someone about it. Or if I'm alone, meditation, screaming, releasing it in physical manners like punching a pillow, or crying helps me. Breathing exercises are also very helpful.