How I Overcame Anxiety Without Medication

In today's fast-paced life, anxiety has become a common problem. Many people are suffering from it, but very few people talk about it openly. I too had once gone through this mental confusion. My story is for all those who want to get out of anxiety in a natural way, without medicines.

The beginning of anxiety

Anxiety in my life started with very normal events. One day before giving a presentation in the office, my heart started beating very fast, I had trouble breathing and it felt as if something was going wrong. Initially I ignored it, but when it started happening repeatedly, then I understood that something was not right.

Doctor's advice and avoiding medicines

I contacted a psychiatrist. He diagnosed my condition as 'Generalized Anxiety Disorder' and prescribed some medicines. But I did not want to depend on medicines. I decided that I would get out of this problem on my own - by changing my mind and lifestyle.

Step 1: Self-acceptance

The first and most important step for me was to accept that I have anxiety. Unless we accept that we need help, we cannot heal. I told myself, “Okay, I have anxiety, but I can get over it.”

Step 2: The power of breathing

We all breathe, but I learned to breathe properly through pranayama. Every morning I used to do Alternate Nostril Breathing, Humming Bee Breath and Skull Shining Breathing Technique for 20 minutes. This gave peace to my mind and my thoughts started becoming stable.

Step 3: Meditation

Meditation was the most effective solution for me. Initially it was difficult to meditate – the mind would wander here and there. But I did not give up. I started sitting quietly for just 10 minutes every day. Gradually, clarity started coming in my thoughts. I also took the help of apps like “Headspace” and “Sattva”.

Step 4: Identify and change negative thoughts

I realized that anxiety is not only a physical process but also a mental one. The same negative thoughts kept repeating in my mind – “What if I fail?”, “What will people think?”, “What if something goes wrong?”...

I did some online courses of CBT (Cognitive Behavioral Therapy) and learned how to identify my thoughts and turn them into positive ones. Now when a negative thought comes, I ask myself – “Is this really true?” and answer it logically.

Step 5: Physical exercise

Exercise is important not only for the body but also for the mind. I started walking for 30 minutes every day – sometimes in the park, sometimes on the terrace of the house. This not only improved my sleep but also made my mood lighter.

Step 6: Social support

In anxiety, a person feels lonely, but when we talk to our loved ones, the burden of the mind becomes lighter. I started talking to my friends and family. I told them what I was feeling. Their understanding and support gave me a lot of strength.

Step 7: Reduce screen time

I have no shame in admitting that social media increased my anxiety. Seeing people's perfect lives on Instagram and Facebook all day long made me feel that my life was far behind. I limited my use of social media - just 30 minutes a day.

Step 8: Get good sleep

Sleep is directly related to mental health. I set a bedtime - phone off by 10 pm, read a light book, and have a non-caffeinated drink. These habits gradually started improving my sleep.

Step 9: Write a journal

I kept a diary in which I wrote my thoughts, fears, and good things every day. This helped to get rid of the confusion in my mind. I also wrote in it what I was grateful for that day. This practice led me towards positivity.

Step 10: Love yourself

I told myself – “You are fine the way you are.” I started looking at myself from the perspective of my strengths, not weaknesses. Giving time to myself, doing things I like – like listening to music, painting – all this gradually led me to balance.