Anxiety is generally referred to as a worry or stress, but in severe cases can lead to symptoms such as headache, rapid heart rate and uncontrolled fear. Often certain types of medications can leave behind side effects that can cause additional health problems or in some cases make the anxiety even worse. Anxiety relief without medication is something that many people dealing with anxiety want. There are natural ways to curb anxiety and help to regain self control. For someone who is currently taking an anti-anxiety or depression medication, be sure to seek a physician's approval before stopping the recommended dosages.
Breathing Techniques
One way to combat feelings of anxiety and stress without medication can be through breathing techniques. When someone is under stress they are more likely to breathe more rapidly or from their upper chest region. This may increase overall anxiety and possibly lead to a case of hyperventilation. One way to curb anxiety naturally may be by learning how to breathe differently in order to calm the body down. This can be done by finding a relaxing location and taking slow, deep breaths through the nose and exhaling slowly through the lips. Repeating this step for five to 10 breaths can slow the body's stress mechanisms down significantly.
Meditation
Conquering anxiety without medication can also be done by utilizing something called grounding techniques---a form of meditation. With a grounding technique, different verbal tones are expressed or said in order to help combat the anxiety. One meditation example could be someone visualizing that they are a large, sturdy tree with deep roots that extend deep into the ground, offering support that can withstand stress. The person may then visualize a breeze that brings with it the major cause of anxiety for a person such as fear of going to the store or confronting a co-worker. The breeze goes past the tree, leaving it untouched and unhurt---showing that the anxiety is something that can easily be dealt with and diminished because the person remains strong and sturdy.
Diet and Exercise
Making sure that the body is in the best shape and in top form is one way to reduce the need for medications. Eliminating foods that contain processed sugars and stimulants such as caffeine and chocolate may also help reduce the symptoms of anxiety. Caffeine can cause the heart to race faster and sometimes provoke or make anxiety worse in some people. Getting adequate amounts of exercise daily and weekly will also help the body deal with stress better. Eating a healthy diet and losing excess pounds will promote good health and overall wellness.
Release of Muscle Tension
Sometimes all that is needed to help anxiety diminish is to relax the major muscle groups in the arms, shoulders, chest and legs. This can be done by simply focusing on a specific group of muscles, clenching them tightly for around 30 seconds at a time and then releasing. Gently stretching afterward helps loosen the muscles and works out any excess tightness. This can be repeated until the muscles feel more relaxed. This exercise is a viable alternative to prescription muscle relaxers.
Exposure Therapy
Sometimes the best way to combat anxiety without medication is to utilize exposure therapy. This can be done by confronting the major fears, upsetting thoughts or stressful situations head on. For example, for those who are agoraphobic or are afraid to leave home, small trips to the grocery store may help ward off an anxiety attack until eventually the person can go alone without the assistance of their anti-anxiety medication.
