How to Manage Anxiety Without Medication

June 6, 2018

If you suffer from anxiety, you’re not alone. Anxiety disorders are actually the most common forms of mental illness in the U.S. for adults 18 and older. With such prevalence, many sufferers have begun looking towards lifestyle changes to help curb symptoms. Everyone’s anxiety symptoms differ from person to person, but here are a few places to start making adjustments to your lifestyle and hopefully start reducing your anxiety.

Here are a few natural remedies to try out:

  1. Exercise
    If you have anxiety, the thought of exercise may make your mind jump to all the negative possibilities that could come with a workout – maybe you’ll get injured or overexert yourself and pass out. But the reality is that your body wants to get moving.

    Exercising releases endorphins and serotonin, which are natural, mood-boosting chemicals. You’ll also end up breathing deeper, causing more oxygen to get into your bloodstream and travel to your brain. Since our brains require so much oxygen to function, this boost of oxygen can help bring your brain back to a calmer state. Just be sure to listen to your body. Start off with something mild, like going for a 20-minute walk, and adjust accordingly.

  1. Switch to Decaf (or Green Tea)
    Coffee is known for the jolt of energy it provides, but if you’re already on edge, that jolt to your nervous system can be counterproductive. If you love coffee too much to give it up entirely, try reducing your intake. If you drink 4 cups a day, try cutting back to 2; if you drink 2, try switching to half-caf and see how you feel.

    You could also try adding some green tea into your day. Research has suggested that L-theanine, an amino acid found in green tea, could help reduce anxiety. You may need a few cups though. One study found participants felt calming effects after taking 200mg of L-theanine, which could require between 5 and 20 cups of tea. If that won’t work for you, talk to your doctor about taking a supplement instead.

  1. Check Your Diet
    More and more research is being done on the connection between diet and mental health. Some studies have linked certain foods to contributing to feelings of anxiety, and other foods to helping reduce those feelings.

    Some experts recommend a plant-based diet, rich in omega-3s and seafood, could be the best diet for reducing anxiety. If you’re looking for more specifics, try looking into the Mediterranean diet and its heart- and brain-healthy elements.

  1. Find Objectivity
    It’s easier said than done but try to recognize when you’re having an anxiety-induced, irrational thought. Try catching yourself when your mind jumps to catastrophic thinking and replace those thoughts with objective, logical thoughts instead.

    For example, if your mind jumps to “I’m getting fired” every time your boss wants to meet with you, recognize that kind of thinking as irrational and replace it with reasons why you’re a valuable member of the team.

In addition to these lifestyle changes, there are many different treatments options for anxiety as well. If you’d like to learn more about Neurocore’s med-free anxiety program, visit our website or give us a call at 800.600.4096 – we’d be happy to discuss how our program may be able to help.

Barnett, Robert. (2016, August 26). “19 Natural Remedies for Anxiety.” Retrieved from http://www.health.com/health/gallery/0,,20669377,00.html
Higuera, Valencia. (2017, March 24). “When in Doubt, Shout it Out! 8 Drug-Free Ways to Battle Anxiety.” Retrieved from https://www.healthline.com/health/effective-ways-to-fight-anxiety-without-drugs#1
Mental Health Facts and Statistics. NIMH Website. National Institute of Mental Health, n.d. Web. 17 May 2018.