Shout It Out When in Doubt! 8 Drug-Free Techniques to Combat Anxiety

Everyday stresses from work, finances, family, and attempting to maintain your health might make you a nervous wreck. It's possible that you were nervous as a youngster and became anxious as an adult, or that you only became anxious later in life. Regardless of when symptoms first appeared, it's conceivable that your mind is working too hard and you're constantly expecting something to go wrong.

It's not just you. Anxiety disorders, which afflict 40 million adult Americans, are the most prevalent mental ailment in the country, according to the Anxiety and Depression Association of America. You might have resorted to drugs for relief, just like so many other people. Anti-anxiety medications can reduce your anxiety, but the tranquility may come at a cost in the shape of adverse effects. Some of the most frequent side effects of taking medications to treat anxiety include difficulty sleeping, diminished libido, jitteriness, and increased appetite.

The good news is that taking drugs isn't your only option for controlling your anxiety. Here are eight quick and efficient methods for managing anxiety without taking any pills.

1. Let it out loud

One method to deal with anxiety is to talk to a reliable friend. However, yelling at the top of your lungs is better than talking. You were undoubtedly told to utilize your "inner voice" and to refrain from shouting as a child. You can establish your own rules as an adult, though. Therefore, if you're struggling with repressed anger and worry, let it out.

This does not entail instilling dread in other people to make them tense like you. We're discussing a healthy emotional release in a safe setting. Anxiety might become more overwhelming the more you battle it. Instead, learn to live with anxiety and then let it go. Scream hit a pillow, stamp your feet, or beat your chest while screaming. Whatever it takes, get it out! Yoga practitioners are even encouraged to try these outlandish techniques by one Los Angeles-based instructor who created a session called Tantrum Yoga to help them let go of emotions that "become lodged in our bodies and potentially turn into tension, disease, etc."

2. Take action.

When your mind is racing, exercise is probably the last thing you want to do. You could be concerned that you won't be able to move or sit for the next two days after your workout due to soreness. Or, you can imagine the worst-case scenario and worry that you will exercise too much and suffer a heart attack. However, one of the best all-natural anxiety-relieving methods is exercise.

Endorphins and serotonin are released when you exercise, which improves your mood. And your entire viewpoint changes when you feel better on the inside. Additionally, exercise can help you forget about your troubles because your brain can't equally concentrate on two things at once. Aim for three to five days a week with at least 30 minutes of physical activity. Do not believe that you must endure an uncomfortable workout. Put on your favorite song and go moving around the house—any kind of activity is beneficial. Or take out your favorite yoga poses by grabbing a mat.

3. Part ways with coffee

You might feel better after having some coffee, some chocolate, or a cold Coke. However, if caffeine is your preferred drug, your anxiety may get worse.

The neurological system is jolted by caffeine, which can increase energy levels. However, under stress, this jittery energy might trigger an anxiety attack. As you read this, you might feel anxious and your heart might race at the thought of giving up your favorite caffeinated beverage, but you don't have to stop drinking caffeine altogether. The key is moderation.

Reduce your daily coffee consumption to one or two normal-sized cups (8 ounces, not 16 or 32 ounces), as opposed to four. Test it out and see how it makes you feel. Introduce other drinks gradually as you wean yourself from caffeine, such as decaffeinated herbal tea, which can reduce anxiety.

4. Establish a bedtime.You must not have time for sleep with your busy schedule, right? Some people with workaholic tendencies boast about only needing three to four hours of sleep each night, as though to demonstrate their superior level of commitment and resolve. You are not a robot, despite what you might try to convince yourself. It also applies to you if you are a human, because humans require sleep to function properly.

Chronic sleep deprivation makes you more prone to anxiety, regardless of whether you struggle with insomnia, limit your sleep on purpose, or are a self-described night owl. Get eight to nine hours of sleep each night to benefit both you and those around you. Create a sleep routine that includes soothing activities like reading a book. Your quality of sleep will improve the better you are prepared for a restful night's sleep, which will improve your morning as well.

5. Be at ease with rejecting.You only have so much time, and if you fill it up with everyone else's worries, your own will only become worse. The proverb "There's greater happiness in giving than receiving" is something we've all heard. But nowhere does it indicate that you should just stand by and allow others to monopolize your time.

If you devote practically all of your energy to taking care of others, whether it is by driving them on errands, picking up their children from school, or simply listening to their problems, you won't have much strength left over to take care of your own business. This is not to say you should never lend a helping hand, but you should be aware of your limitations and not be afraid to decline when necessary.

6. Avoid skipping meals.The idea of eating is as tempting as eating dirt if anxiety makes you nauseous. However, missing meals can exacerbate anxiety. When you don't eat, your blood sugar levels fall, which triggers the production of the stress hormone cortisol. Cortisol might improve your performance under pressure, but it can also worsen your anxiety if you already have it.

It's not okay to shove anything into your mouth just because you need to eat, so don't use this as an excuse to eat too much sweet or junk food. Although a sugar rush might bring on physical signs of anxiety like jitteriness and shivering, sugar itself does not induce anxiety. Additionally, you run the risk of having a full-blown panic attack if you start to obsess over a sugar reaction.

Increase your intake of fruits, vegetables, lean proteins, and healthy fats. Eat five to six small meals throughout the day and restrict or avoid the consumption of refined sugars and carbohydrates.

7. Create an escape plan for yourself.Anxiety can occasionally be brought on by feeling powerless. Although you can't always be in control of your life, you can take measures to recognize your triggers and deal with stressful situations.

Do you feel like jumping off a bridge when faced with social situations or meeting new people? Perhaps you imagine yourself standing against a wall at a party while everyone talks about interesting topics and counts down the minutes till you're executed. You spent the entire night dressed like the punchbowl attendant since you drove with friends and are unable to leave. This fear is what causes you to turn down invitations and spend the weekends in bed.

But what if you had thought of an escape plan before you left the house? You could choose to drive yourself as an alternative to your animal companions. This way, if your anxiety increases and you can't stand another minute of unpleasant conversations, you may leave. The more in control you feel, the less anxious you will feel.

8. Be present in the now.What are your thoughts right now, other than the words on this page? Concerned about a meeting you have coming up next week? Do you worry about achieving your financial objectives? Though you don't have any children and don't have any immediate plans to have any, you can be preoccupied with the idea of whether you'll be a good parent.

You've just discovered a portion of the issue if you checked "yes" to any of these questions. You struggle with modern-day living, much like many other people with anxiety problems. You're already thinking about tomorrow's issues rather than worrying about today's. And depending on how anxious you are, you can be worrying about your errors from yesterday.

Take each day as it comes since you cannot change the future or the past by borrowing a time machine. It's not that you can't be proactive and prevent issues from occurring. However, try not to dwell on the past or the future so much that you get anxious. Living in the present is at the heart of mindfulness and meditation, both of which have been shown to reduce anxiety. Start out by practicing for a little while each day, then gradually extend it. What's best? You can do it anywhere, even in bed, at your desk at work, or on your way home.

Takeaway

Although anxiety is a monster, it is possible to overcome it without using drugs. Sometimes all it takes to get rid of anxiety and jitters is to change the way you act, think, and live. If your symptoms don't get better or worse, you can start with a drug-free strategy and then consult a doctor. Even your prescription regimen may benefit from the addition of these drug-free anti-anxiety techniques. Don't let anxiety rule your life; instead, do what works for you.