10 Ways to Calm Anxiety Symptoms Without Medication

Anxiety is the clinical description for the symptoms that show up when we’re particularly nervous. Racing thoughts, panic, irritability, sleep disruption, and muscle tension are some of the most common experiences. While anxiety is normal and a very human experience, when it goes unchecked, it can interfere with day-to-day life. 

The good news is that, as one of the most common mental health challenges in the US, anxiety is heavily researched. So, there’s a wide range of evidence-based ways to tackle anxiety disorders. 

When discussing interventions for anxiety, medication might immediately jump to mind. Sure, medication is an effective treatment for many people. Yet many of us want to try to manage anxiety without pills. Whether this is to avoid potential side effects, learn coping skills, or address the root of the issue through talking therapy. If this is the case for you, then it may be reassuring to know there are plenty of other effective and natural ways to reduce anxiety. 

Let’s get into it. The following are 10 research-backed strategies for non-medication anxiety relief. 

1. Practice Slow, Controlled Breathing

You may have heard the advice “take a deep breath” when in a high-stakes or stressful moment. Well, there’s a reason why people give this advice – there’s actually some science behind it. 

When a challenge arises that causes anxiety, the body’s stress response is activated. It’s known as “fight or flight,” and conditions are created in the body that allow us to react quickly to a perceived threat, such as a racing heart rate, muscle tension, and rapid breathing. 

The fight or flight response was highly useful for our ancient ancestors when predators posed a threat. But nowadays, it’s a lot less desirable to feel this set of symptoms when you just want to nail a presentation or do well in an exam. 

So when it comes to those moments you feel amped up, research suggests that slow, paced breathing techniques are a good place to start. It’s shown to reduce anxiety symptoms and improve emotional regulation.¹²

What’s more, breathing techniques can be done anywhere: at work, at home, or even while commuting. Slow controlled breathing isn’t complex, and can be practiced by just inhaling slowly through the nose, allowing the diaphragm to expand fully, and then gently and slowly exhaling.¹²

2. Engage in Mindfulness-Based Practices

Maybe you’ve been there – so occupied with thoughts about the future, and all the “what-ifs,” that you don’t feel like you’re fully in the present moment. Being in this state is not ideal, especially if you find your worries become distracting in work or social situations. Fortunately, practicing mindfulness can help you stay in the moment.

Moreover, studies confirm that mindfulness-based therapies reduced anxiety symptoms significantly by: 

• Decreasing emotional reactivity
• Reducing worry
• Improving stress tolerance³

So how can you practice mindfulness? Yoga and meditation are excellent options. But it’s good to remember that mindfulness doesn’t have to be a specific exercise. It’s all about taking moments when convenient to observe your own thoughts without judging them. 

Simply let your thoughts pass by, while focusing on breath and body sensations, like your feet touching the floor. Shifting your mindset like this can help ground you in the present, preventing you from spiralling into worries or rumination. 

So, while specific exercises vary, the evidence supports that increasing present moment awareness reduces the severity of anxiety. ³

3. Exercise Regularly

It’s easy to assume that for exercise to be beneficial, we need to lift heavy weights in the gym or run marathons. But rest assured that something as simple as a short daily walk can be enough to show significant benefits in reducing anxiety. What’s more, the effects are backed by research. 

Studies show that exercise, such as brisk walking, cycling, or swimming: 

• Decreases stress hormones
• Reduces anxiety symptoms
• Allows more natural mood-boosting chemicals to be released in the body
• Increases resilience to stress⁴

Importantly, being consistent matters more than intensity. So think small, convenient, and often. You don’t have to climb Everest; just aim for moderate, regular movement, and you’ll see a noticeable improvement in mood. 

4. Improve Sleep Consistency

It can feel truly awful to undersleep, especially if you’ve got a long day of work ahead or energetic kids at home. Quite often, stress is the culprit behind a poor night’s sleep – and the science shows why. Sleep and anxiety have a close relationship; anxiety disturbs sleep, and insufficient sleep in turn makes us more prone to worry and emotional reactivity.⁵

So it makes sense that better sleep reduces anxiety symptoms, and vice versa.⁵ Here are a few helpful tips that can ensure you get a better night’s sleep:

• Maintain a consistent sleep-wake schedule:
  Establishing a solid sleep routine is a great place to start. Try setting a nightly reminder on your phone at a reasonable time each night that works as a “go to bed” prompt. Then, try to stick to a regular morning alarm. Additionally, making sure your room is a comfortable temperature can help.
• Reduce screen exposure before bed:
  Doomscrolling through all sorts of information and content can be highly overstimulating when you’re trying to get much-needed shuteye. Additionally, the melatonin
• associated with screens can interrupt the body’s circadian rhythm. So a personal rule of no phones in bed can go a long way to a restful night. Even replacing screen time with a good book can do wonders. 
• Limit caffeine later in the day:
  Coffee, or caffeinated sodas, for example, are best avoided in the late afternoon and evening. Opt for decaf when it gets late, as otherwise the stimulation can stay with you into the late hours, preventing restful sleep. Our next tip discusses caffeine a bit more. 

5. Reduce Caffeine Intake

As mentioned before, caffeine is a stimulant. It gives many of us a needed boost in the mornings, but it’s good to be aware that it also increases our heart rate and makes us more alert. So, for those of us prone to anxiety, it’s easy to understand why higher caffeine intake can worsen symptoms. ⁶ 

If you’re a coffee lover and you’re also someone who gets anxious often, this connection might be worth thinking about. For instance, if you notice your heart racing, jitteriness, or heightened worry after consuming caffeine, then it might be a good idea to reduce intake. This could go a long way to reducing baseline anxiety levels. 

6. Use Cognitive Behavioral Strategies

Cognitive behavioural therapy (CBT) is consistently shown by research to be one of the most effective treatments for anxiety. ⁷ With the guidance of a therapist, CBT works by identifying unhelpful thinking patterns and challenging them.

In the case of “black and white” thinking, we might jump to absolute conclusions, such as I’m stupid rather than considering nuances and giving ourselves reasonable, balanced statements. For example, a more accurate alternative thought might be It’s okay to make mistakes. I’m human, and a mistake doesn’t define who I am. 

This kind of thinking, unfortunately, feels natural and familiar for many of us, but CBT is an ideal strategy for combating this form of negative self-talk. It teaches us skills to replace maladaptive patterns with more balanced interpretations, looking at evidence for and against these thoughts to reach fairer, more positive conclusions about ourselves. 

7. Practice Progressive Muscle Relaxation (PMR)

It’s common for anxiety to show up in the body as well as the mind. Tight shoulders, clenched jaw, and muscle tension, for example. If this happens to you, PMR may help, as research shows it to be effective for anxiety symptoms. ⁸

Thankfully, PMR isn’t a complex exercise. It can be practiced sitting or even lying down. Just choose a time when you can pay attention to tightness and tension in your body, then consciously clench and release these areas progressively. This can help you identify and get control over the physical aspects of anxiety.

8. Strengthen Social Support

Often, during times of stress, our natural inclination might be to withdraw. Yet, when we’re feeling low, the support of friends and family can make all the difference. It’s good to know that the effects of connection are research-backed, too; greater social support is linked to lower anxiety and improved stress regulation.⁹

Moreover, you don’t need to have a big social network. Even one trusted relationship can have a meaningful impact on mood and anxiety levels. But if you feel like you’re lacking connection, it can help to find community interest groups that you might enjoy, such as volunteer groups or a shared sport. 

9. Limit Repeated Exposure to Distressing Media

Nowadays, a lot of us are reliant on our phones. Not just for the obvious practical things, but for entertainment, connection, and keeping up with current events. 

Social platforms typically post a lot of news-based media. But it’s important to remember how constant exposure can affect us. In fact, studies show that repeated exposure to distressing news content is linked to increased stress and anxiety symptoms.¹⁰

So, it’s a good idea to set some healthy boundaries around social media and news engagement. Limiting screen time is a great place to start. For example, you could enact “screen-free zones”, such as at the dinner table, or set yourself strict objectives, such as checking online for ten minutes and then putting your phone away.

10. Establish a Predictable Daily Structure

For those of us with anxiety, sometimes the unpredictable nature of life can make us feel worse. However, research shows that a regular schedule with meaning and structure improves mood and reduces anxiety symptoms.¹¹ 

Establishing a daily routine, such as a dedicated wake-up time and committing to a healthy breakfast before work, can make all the difference. It can provide us with a sense of control in a world that might otherwise feel unmanageable by automating our day and allowing us to feel more relaxed.

Mission Connection: Finding Calm, Together

Living with anxiety can be very challenging. Fortunately, the experienced team at Mission Connection is ready to help. 

While coping strategies such as those mentioned can make a huge difference to the experience of anxiety, sometimes, they’re not enough by themselves. This is where professional support may enter the picture. 

If you do end up needing medication to gain control over symptoms, our team offers comprehensive medication monitoring alongside various treatments and anxiety coping strategies. Additionally, combining medication (when appropriate) with therapy options, holistic approaches, and lifestyle changes can increase its benefits and improve your outcomes.

The team at Mission Connection also provides online telehealth services to accommodate your schedule. This flexibility allows you to receive care that fits seamlessly into your daily routine.

If you’re ready to explore our treatment options or have questions about medication, contact us today or complete our confidential contact form for more information. 

References

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