7 Drug-Free Anxiety Treatments!

Work, money, family, and trying to keep healthy may all combine to make you an anxious mess. Perhaps you were a nervous child who grew into a nervous adult, or perhaps you got anxiety later in life. Regardless of when your symptoms begin, it's conceivable that your mind is on high alert and you're always expecting the rug to be pulled out from under you.

The good news is that taking medications isn't the only method to calm your worries and fears. Here are eight easy and efficient methods for dealing with anxiety that need not include medication.

1. Shout it Out!!!

One method to deal with anxiety is to talk to a trustworthy friend. Screaming to the top of your lungs, on the other hand, is much better than conversing. You were undoubtedly instructed as a child not to yell and to use your "inner voice." However, as an adult, you have the authority to establish your own rules. So, if you've got pent-up anger and worries, let it all out.

This does not imply instilling dread in others so that they become tense like you. We're talking about a healthy release of emotions in a safe setting. The more you resist anxiety, the worse it might become. Instead, accept worry as a normal part of life and then let it go. Scream at the top of your lungs, hit a pillow, pound your chest, or stamp your feet.

2. Get Moving

When your mind is racing, exercise is usually the last thing you want to do. You could be concerned about post-workout pain and the inability to walk or sit for the following two days. Alternatively, your thoughts may go to the worst-case scenario, in which you dread overexerting yourself and suffering a heart attack. However, exercise is one of the most effective natural anti-anxiety treatments.

Endorphins and serotonin levels are increased by physical exercise, which helps you feel better emotionally. And when you feel better on the inside, it affects your entire attitude. Exercise can also distract your attention from your issues since your brain cannot focus on two things simultaneously. Aim for at least 30 minutes of moderate-intensity physical exercise three to five days per week. Don't believe you have to put up with a grueling workout. Any sort of exercise is beneficial, so put on your favorite music and dance about the home. Alternatively, take a mat and practice your favorite yoga positions.

3. Say Goodbye to Caffein

You could feel better after a cup of coffee, chocolate, or an ice-cold Coke. However, if caffeine is your go-to medication, your anxiety may escalate.

Caffeine stimulates the neurological system, which can increase energy levels. However, when under stress, this nervous energy might cause an anxiety attack. As you read this, the thought of giving up your favorite caffeinated beverage may elevate your heart rate and create anxiety, but you don't have to stop cold turkey or give up caffeine altogether. It all comes down to moderation.

Instead of four cups of coffee each day, limit yourself to one or two normal-sized cups per day (eight ounces, not 16 or 32 ounces). Give it a try and see how you like it. As you wean yourself off caffeine, gradually incorporate alternative beverages into your diets, such as decaffeinated herbal tea, which may help you relax your mind and nerves.

4. Sleep! Sleep! Sleep!

Isn't there no time for sleep with your hectic schedule? Some workaholics boast about requiring just three or four hours of sleep every night, as if to say, "I'm more driven and devoted than everyone else." But, regardless of what you convince yourself, you are not a robot. Humans require sleep to operate properly, therefore unless you've been beaming in from another planet, this also applies to you.

Whether you suffer from insomnia, intentionally limit your sleep, or are a self-professed night owl, chronic sleep deprivation makes you vulnerable to worry. Get eight to nine hours of sleep every night to help yourself (and everyone else). Create a nighttime routine that includes reading a book or doing something soothing before going to bed. The more prepared you are to obtain a good night's sleep, the higher the quality of sleep you will have, resulting in a better morning.

5. Feel Okay To Say No

If you spend virtually all of your energy caring for others, whether it's driving someone around on errands, picking up their kids from school, or listening to their concerns, you'll have little power to care for your personal matters. This is not to suggest that you should never help someone, but you should be aware of your limitations and not be afraid to say "no" when necessary.

If you spend virtually all of your energy caring for others, whether it's driving someone around on errands, picking up their kids from school, or listening to their concerns, you'll have little power to care for your personal matters. This is not to suggest that you should never help someone, but you should be aware of your limitations and not be afraid to say "no" when necessary.

6. Don't Skip Meals

The fact that you need to eat does not justify putting anything in your mouth, so don't use this as an excuse to binge on sugar and junk food. Although sugar does not induce anxiety, a sugar high can create physical signs of worry such as uneasiness and tremble. And if you start obsessing over a sugar response, you could suffer a panic attack.

Incorporate more lean proteins, fruits, vegetables, and healthy fats into your diet. Eat five to six small meals throughout the day, and avoid or limit your intake of sugar and refined carbohydrates.

7. Live In The Moment

What are you thinking about right now, other than the words on this page? Are you concerned about a meeting scheduled for next week? Are you concerned about reaching your financial objectives? Or maybe you're worried about whether you'll be a decent parent despite the fact that you don't have any children and have no intentions to have any in the near future.

If you responded "yes" to any of these questions, you've discovered a portion of the problem. You, like many people with anxiety problems, have difficulty living in the present moment. Instead of stressing about today's difficulties, you're already planning for tomorrow's. And, depending on the intensity of your anxiety, you may be concerned about yesterday's blunders.

You can't control the future, and you can't go back in time and alter the past, so here's an idea: live each day as it comes. That isn't to suggest you can't be proactive and avoid issues. But don't get so caught up in what has been and what will be that you cause yourself anguish. Mindfulness and meditation, which are based on living in the present moment, have been shown to reduce anxiety.