5 Ways to Manage Anxiety Without Medication

September 1, 2018

Anxiety can leave you feeling stressed, nervous, and alone. It’s estimated that nearly 40 million adults in the United States struggle with anxiety, making it the most common mental illness. The good news is that anxiety disorders are highly treatable.
The physicians at Healthcare Associates of Texas can help you treat your anxiety – and we might be able to do it without medications. Let’s explore the basics of this condition and a few ways you can try to manage your anxiety pill-free.

Anxiety 101

Everyone suffers from anxiety at some point in their lifetime. But, if your symptoms don’t go away or they worsen over time, you might be dealing with an anxiety disorder. Common symptoms of anxiety include:

• Fatigue.
• Irritability.
• Uncontrolled worrying.
• Difficulty falling or staying asleep.
• Restlessness.
• Difficulty concentrating.
• Muscle tension.

 

Managing Without Medicines

Depending on the triggers, you might be able to control your anxiety without any medications. Here are a few strategies you might want to try:

Get Plenty of Exercise

Did you know that exercise might be good for more than just your heart? Studies show that being active can help reduce feelings of fatigue, improve cognition, and enhance concentration. Researchers recommend 2.5 hours of moderate activity coupled with 1.25 hours of high-intensity exercise per week.

Limit Caffeine

Too much caffeine can leave you feeling jittery and struggling to sleep. It stimulates your body’s natural “fight or flight” response, triggering anxiety symptoms or making them worse. If your struggling with anxiety, cut back on coffee, tea, soda, or other caffeinated beverages to see if you start feeling better.

Catch Plenty of Shut-Eye

Anxiety can make it difficult to get a good night’s rest. These two issues happen together so often that you might not know which one started first. You need a consistent bedtime routine to help lessen your anxiety symptoms. Be sure to go to bed at the same time each night, get 7-8 hours of sleep, and limit tech in the bedroom.

Practice Saying No

If you struggle with over-commitment, you may experience anxiety. High-stress levels and little downtime can leave you feeling jittery and worried. Practice saying no and spend time doing something for yourself, such as meditation, mindfulness exercises, or yoga.

Talk It Out

If anxiety has you feeling not like yourself – you may need to find to speak with about your symptoms. Behavioral therapy involves meeting a counselor or coach who can help you figure out what is triggering your anxiety symptoms and create a plan to help.
If you need help creating a plan to manage your anxiety, give Healthcare Associates of Texas a call today. Our doctors can meet with you to help get to the bottom of your anxiety symptoms.