Six Ways How to Manage Anxiety Without the Use of Medication

Written By Zeena Hicks

Pre-pandemic, it was recorded that over 284 million people across the globe struggled with anxiety related illnesses[i] making anxiety the biggest contributor to mental health disorders worldwide. Recent studies have reported an exponential 26 percent rise globally[ii], equating to a further 76 million people experiencing anxiety since the pandemic. Women make up 62 percent of those suffering the effects.

With high levels of uncertainty after COVID-19 swept around the globe, forcing international lockdowns, soaring death rates, and imposed restrictions, people are feeling the effects of anxiety now more than ever. As we begin the slow return to normal, anxiety levels are set to remain at an all-time high.  As some individuals consider the route of medication to control the effects of anxiety, there are also many alternative methods that can help ease increased anxiety levels and, in many cases, eradicate it completely.

What is Anxiety?

According to Healthline, anxiety is your body’s natural way of adapting to stress[iii]. Many years ago, when we were hunters and gatherers, stress enabled us to keep safe from wild predators and away from danger, but in today’s modern society where our perception of danger can come from a multitude of sources, the body can remain in a state of high alert. This state can increase the production of stress related hormones such as cortisol and adrenalin, fueling anxiety, inducing panic attacks and other related illnesses. Feelings of fear, trepidation, and uncertainty can all fuel anxious thoughts, feelings and responses. Occasions like meeting people socially, making choices, aspects of change, travelling, or simply ordering food can give people anxiety. However, if your feelings of anxiety are feeling persistent and regular in your day-to-day life, adopting some tools can help minimise their severity and potentially avoid medical intervention.

Anxiety Symptoms

Symptoms of anxiety can vary greatly from person to person. Some can notice changes to their sleep patterns or experience an unsettling upset stomach while others might have a more severe response and begin uncontrollable shaking. According to Healthline, the most common symptoms of anxiety are:

-        Elevated heart rate

-        Hyperventilation

-        Restlessness

-        Difficulty concentrating

-        Sleeping difficulties

Some people with anxiety also report sweating, shaking, hot flushes, shortness of breath, nausea, diarrhoea, brain-fog, changes to hearing, feeling numbness or tingling up to full blown panic attacks. Everyone experiences anxiety in some way or another, and it manifests differently for each one of us, but not all anxiety is bad. ‘Good stress’ can keep us excited about life, driven and motivated[iv]. However, to ensure our ‘good stress’ doesn’t take a negative turn, contemplative and mindful practices can be incredibly helpful to realign you, or to alleviate adverse symptoms, when needed.

Discover six ways how to manage anxiety without the use of medication

1. Focus on Repositioning Negative Thoughts

One of the best ways you can manage your anxiety is to reposition any negative thoughts. Repositioning your thoughts is exactly as it sounds. Anxiety usually stems from either intrusive thoughts or overthinking, often subconsciously, which can then turn into a vicious cycle of considering negative possible outcomes or catastrophising. Paying close attention to your thoughts can help you catch anxiety in the act. Repositioning negative thoughts can look like expressing gratitude for what you’re thankful for, using positive statements or affirmations, or providing yourself a healthy fun distraction. Catching your thoughts and repositioning them before they manifest into an anxiety spiral can be hugely beneficial in preventing anxiety in the first place.

2. The 54321 Mindfulness Method

The 54321-mindfulness method also works wonders for racing thoughts and anxiety symptoms, stopping them in their tracks if in full flow. According to the University of Rochester’s Medical Center, this five-step exercise can be incredibly effective against anxiety[v]. To use this tool start by observing five things you see in your immediate environment, noticing the detail, texture, colour, and anything unusual about them. Then, notice four things around you that you can touch and touch them, observing how they feel and any sensations as a result. Thirdly, pay attention to three things you can hear and take your time to really listen. Then, observe two different smells within your environment and take your time to describe the scents. Finally, acknowledge one thing you can taste. Pop a piece of gum in your mouth, or maybe sip on a cup of tea/coffee.

By practicing these steps, you are starting to become mindful of each your senses, paying them extra time and attention. By enveloping yourself in your senses you will start to ground yourself and connect with your conscious mind, distracting yourself from the effects of anxiety and providing yourself equilibrium to calm down.

3. Deep Controlled Breathing

Deep and controlled breathing is one of the most effective, free, and natural tools available against anxiety. When you feel the effects of anxiety or if you suspect you might be experiencing a panic attack, try and close your eyes, or lower your gaze, and focus on taking regular and steady deep breaths. Count to four while you breathe in, hold for four, breathe out for four, then hold for four once more and repeat. Imagine you are breathing into a balloon which is expanding deep down into your stomach and deflating on the out breath.  

Box breathing or square breathing to a count of four is an effective breathing exercise to restore your body and mind, sending signals to your central nervous system to calm down[vi]. Deep breathing also allows you to re-centre your thoughts and feelings.

4. Get support

Working with a qualified therapist, counsellor or coach can help you identify any unwanted thought processes and triggers that might be leading to your anxiety. Anxiety often stems from a central fear or worry that might be related to a previous trauma or suppressed feelings. Using talking therapies or positive psychology interventions can help you overcome central fears or worries to look towards he positive and prevent certain patterns of anxiety from manifesting. Getting the right type of support for you is important. You should expect a calm, safe space and environment for you to work through any anxieties, offering you tools to manage your patterns of thinking and emotional response, setting positive goals to mitigate further recurrences. At The Art of Perception we offer a 30 minute FREE consultation call to discuss any current challenges you have and to help you put a preventative or recovery plan into action. BOOK A CALL

5. Move Your Body

Similar to the way breathing is free, so are endorphins! Endorphins are one of our happy hormones, alongside dopamine and serotonin. We release endorphins when we move our bodies regularly and in a way that feels good to us. Practices like yoga and Pilates emphasise the mind-body connection and focus on slow and controlled movements. Exercise doesn’t have to be complicated to be effective against anxiety. Even a simple walk, run or cycle in nature can help you release endorphins - and it’s free!

6. Prioritize Sleep

Sleep is one of our body’s natural ways to fight stress. Regular sleep patterns allow optimal cognitive functioning and offers your body a chance to restore and rejuvenate itself. Without proper sleep, we become nervous and more prone to anxiety. Catching up on sleep is one of the best ways you can naturally fight anxiety! Cutting back or eliminating caffeine, alcohol or blue light technologies close to bedtime can help improve the quality of your sleep.

To book a FREE consultation to discuss how you can reduce or even eliminate your anxiety, click on the button below:

Zeena Hicks
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