“How do I overcome anxiety without medication?”

Anxiety is a feeling, and feelings are created from thoughts. If we work to change the way you think, your anxiety will naturally decrease. These are some of the mechanisms of the cognitive behavioral therapy model (CBT). In a nutshell, imagine a burning building with flames shooting out from all the windows. Your task is to put out that raging fire, and the resource you have is a hose with water trickling out going drip… drip… drip… That’s anxiety. It’s when you perceive your problems to be out of control like the huge fire and you believe that your resources for coping are not sufficient to deal with the problems. The goal here is to work on your perceptions (thoughts) and beliefs in order to reduce the feelings (anxiety). Anxiety also stems from anticipation which is living in the fears of the unknown, struggling with uncertainty. There are valuable mindfulness and grounding strategies to being in the moment that reduce anxiety and increase acceptance and self-care.

Some people can, others cannot.

Psychotherapy is often times more effective than medications. I would recommend seeing a therapist that specializes in anxiety disorders using cognitive behavioral therapy.

Hi,

Thank you for your question. There are many ways to calm anxiety without medication. Anxiety reduction and relaxation techniques include deep diaphragmatic breathing, progressive muscle relaxation, grounding exercises, mindfulness meditation, practicing positive mantras or positive self-talk, guided imagery and visualization, and journaling or stream of consciousness writing.
I hope this has been helpful!

Best,

Jenna Torres, PsyD

First is seeking a professional counselor that you like and trust. Second, do not be resistant to medication in treatment. I know in my private practice medication is often the last option on the table, but there are cases that medication is the best option in conjunction to counseling and often the mediation can be removed as symptoms become more manageable.

Hello and thank you for your question,

There are a few ways to overcome anxiety. The techniques and interventions used most often in engaging in some type of relaxation exercise. Meditation, yoga, and calming sounds can decrease anxiety because the body cannot be anxious and relaxed at the same time. Introducing a relaxation technique into your daily routine can help reduce your overall level of anxiety. Physical activity can also reduce anxiety; therefore, walking, jogging, and other forms of exercise can be helpful as well. Understanding the life conflict that causes anxiety for you is also something that therapists may work with you on if you chose psychotherapy as a support.

Thank you,

Patricia Harris | MA, LPC

Hello, you should start by going to your doctor to rule out any biological factors that may be causing you anxiety. With that said, you may also want to try counseling. If you are able to do both that would be best.

A few things you could do include but are limited too:

1. Talk to a friend.
2. Deep breathing.
3. Get the anxious energy out by moving or exercising.
4. Examine your emotions.
5. Review your coping skills, if you do not have any, create some.

These are just a few things that you need.

Try meditation or CBT

See this link...
https://www.healthline.com/health/effective-ways-to-fight-anxiety-without-drugs