When anxiety becomes something that significantly disrupts your life, take action before it manifests as an anxiety disorder. According to the Anxiety Disorders Association of America, in the United States the most common mental-health issue is anxiety disorder, which is highly treatable. But many people do not get treatment, and their anxiety becomes more debilitating. Take steps to keep anxiety at levels you can deal with.
Get to know your triggers. The causes of anxiety are different for different people. What causes anxiety in you may depend on your personality, what you have been through in your life and how you deal with different circumstances. Therefore, to reduce your individual anxiety without medication, it becomes important to identify what induces your anxiety. Pay attention to what you were doing or what occurred when you became anxious. Notice whether or not your anxiety occurs more often in certain environments or with certain people.
Develop ways to deal with your triggers. When you can identify what causes your anxiety, it becomes important for you to determine how to deal with the causes. Think about which triggers you can avoid or remove from your life, such as a friend that makes you feel bad about yourself. For triggers that cannot be avoided, you need to determine how to best cope with them. Determine coping techniques that you can use to relieve the anxiety related to each situation.
Take action. Stop anxiety in its tracks. When you feel the symptoms of anxiety, such as increased heart rate, muscle tension, headache, sweating and rapid breathing, stop them before they get worse. Count to 10 slowly and repeat it until you feel a sense of calm come over you. Take a moment to close your eyes and try breathing deeply. Make yourself laugh. According to HelpGuide.org, laughter is a natural way for you to relieve tension and put yourself in a better mood. Also, the effects of laughter last long after the act of laughing has ceased.
Engage in activities that help you prevent anxiety. Get regular massages. Incorporate exercise into your daily routine. Do something relaxing each day. Join a yoga or meditation class. Taking steps to prevent anxiety will help you naturally reduce your levels of anxiety overall and keep you from having to take medication.
Set realistic expectations for yourself. Your experience of anxiety will not change overnight. It will take time and effort to reduce your anxiety levels, but the changes you make will have lasting effects on how you deal with anxiety. If you use medication, your symptoms will return when you stop taking it. Incorporate changes into your life slowly. Allow time for these changes to become part of your routine. Avoid becoming frustrated. Reward yourself when good things happen.