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6 Ways to Manage Anxiety Without Medication

Anxiety runs rampant throughout the world. It’s one of the most common mental health issues, leading to symptoms like extreme fear and worry. Anxiety can often feel like it’s taking control of your life, making it difficult to enjoy your day-to-day routine. 

If there’s a silver lining to how common anxiety is, it’s that there are many different treatment options to help — including a variety of medications. 

But medication isn’t the right solution for everyone. Maybe you want to try something a bit more natural before going that route. Thankfully, there are plenty of ways to manage anxiety without medication. 

1. Practice Mindfulness

One of the best ways to fight back against anxiety is to be more mindful. Anxiety tends to be fueled by the “what ifs” of life. Maybe you’re stressed over something that happened in the past. Or, maybe you’re worried about the unknowns of the future.


When you’re mindful, you’re in the present. Close your eyes and focus on taking slow, deep breaths. While those anxious thoughts might still try to come, you can let them pass by while remaining centered in the moment. With mindfulness, you want to be centered on the present, not thinking of what has happened or what may happen. The past cannot be changed and the future is unknown.

2. Keep a Journal

Sometimes, being able to share how you’re feeling when you’re anxious can make your symptoms go away faster. 

But you might not want to open up to someone about it. Or, you might be alone, especially at night, with no one to talk to. 

Consider keeping a journal with you at all times. If you’re starting to feel overwhelmed with anxiety, jot down how you’re feeling and what triggered your anxious thoughts. Simply getting your feelings onto paper can often make them feel less overwhelming. 

Don't like to write? Try opening up the voice app on your phone and tell your phone how you are feeling. The act of speaking your truth, even if only to your phone, can help.

3. Meditate

Meditation is slightly different from mindfulness. Try using a guided meditation app to help you feel more centered in who you are. 

Headspace and Calm are great paid subscription apps to help you establish the practice of meditation.

If you want to try out meditation without the financial commitment, try Healthy Minds Program.

While meditation will help you stay focused on the present, it will also help with stress reduction. That’s a natural and effective way to weaken the impact of anxiety.

4. Don’t Isolate Yourself

It can be tempting to withdraw from the people and things you love when you’re struggling with anxious thoughts. Unfortunately, that often makes things worse. Don’t hesitate to socialize. Surround yourself with your support system. 

Open up to the people who care about you if you feel comfortable. But, even if you’re not ready to talk about your anxiety, simply being around a trusted group of friends or family can help you feel better. It can serve as a distraction and remind you that you’re not alone. 

5. Practice Self-Care

Self-care is essential for everyone, but it’s especially important when you’re dealing with a anxiety. Taking care of yourself in small, effective ways can make a big difference in your mental and physical well-being. 

Things like getting enough sleep, staying physically active, and maintaining a healthy diet are all simple forms of self-care that will go a long way in making anxiety easier to manage. Try to do something every day that prioritizes your well-being. 

6. Talk to a Professional

While anxiety is not always easy to handle on your own, it is often very manageable. Maybe you don’t feel comfortable opening up to your inner circle. But, consider reaching out to a mental health professional.

Therapy is often the best way to overcome anxiety. A therapist will help you understand where it stems from. Then, they’ll help you with more symptom management strategies that will show you how much stronger you are than the condition itself. 

If you’re struggling with anxiety and want to consider alternatives to medication, keep these management techniques in mind, and don’t hesitate to reach out for help if you need it. 


Jennifer Perera is a mom of two boys, a spouse and a Licensed Clinical Social Worker. She is also Certified as a Perinatal Mental Health Professional by Postpartum Support International. She has a private practice in Springfield, New Jersey and also sees clients throughout New York, Connecticut, Pennsylvania, Florida, and Illinois via telehealth. Her passion is helping new moms and dads find their joy again in parenthood through individual and couples counseling. She also runs workshops for new parents, teaching them techniques and strategies to help them have a stronger relationship - built to thrive during the parenthood years. Jennifer specializes in working with parents during the prenatal and postpartum periods and those coping with grief or loss issues surrounding pregnancy.


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