How do you deal with anxiety without medication?

Many people who suffer from anxiety, will be looking for ways to show them how to deal with anxiety disorder naturally so they can take back control of their lives.

We will all have had that feeling at some point or other in our lives…..a feeling of worry, fear, nerves, and apprehension. It's a normal human experience and part of who we are and where we have evolved from. Anxiety... it’s something that everyone will experience at some point in their lives, irrespective of who they are and what they do, it can strike anyone regardless of sex, age, or background.

In essence, it is a normal part of being human and living and yet it is something that so many people struggle with daily and something that can hold so many people back. Anxiety is something that has the power to control people’s lives but with the right tools, you can overcome it, and learn to manage your life without anxiety overtaking it.

What is anxiety?

To understand anxiety and how it can take control of a person, we need to define what it is and how it operates within us. Anxiety is the body's natural response to stress. It is this that kept us alive during times of great danger, when we were hunting for food in the wild, any approaching danger that we experienced would see the fight or flight instinct in us take over.

Your breathing and heart rate increase, which results in blood flow being concentrated in the brain. There is an adrenaline surge throughout the body and you can begin to sweat. These are just some of the physical responses that the body produces to prepare you to face the intense situation that you have encountered.

Although the situations that we face today aren't usually likely to result in danger or death, we still have certain situations that can trigger an anxiety attack within us; circumstances such as a job interview or sitting for an exam for example.

In these situations, the anxiety that we have experienced usually passes as soon as we have completed the task that we were performing and for some people, completing such tasks with a certain level of anxiety can actually help them to perform better.

Anxiety in these forms is nothing that is going to ruin or control our day-to-day existence. Anxiety, in and of itself isn't what is the issue; what affects and controls us, is our reaction to it.

How do you get rid of anxiety naturally?

1. Look at the situation logically

When we approach it logically, we can see that anxiety is just a feeling, a sensation that we have in our bodies. The real problem comes about through the thoughts that we have when the feeling occurs....this is what brings forth the issues for people. It is the thought processes that we have that make us feel the way we do.

For example, when you think about a loved one, you will no doubt have thoughts that will make you feel happy, secure, loved, and so on. You will believe it is the person that you are thinking about that makes you feel that way but it is the thoughts that you have about them that make you feel the way that you do.

The same works for anxiety. You can be alone in your house and hear a noise and suddenly begin to feel anxious.... what if it is somebody trying to break in? Will, they hurt me?

These are the thoughts that your mind suddenly begins to think and it starts to see them as real dangers, when in fact the only reality in the situation is that you have heard a noise outside... this didn't make you anxious it was the thoughts you had straight away about the sound that made you anxious.

The same applies to all areas of anxiety; a fear of flying isn't because you are getting on a plane and travelling somewhere it is because your mind starts to think that the plane will crash and this triggers the anxiety that you then experience.

When we realize that the end result of anxiety isn't danger then we can start to see that instead of our pre-historic approach to anxiety being the answer, we need to adopt a new approach to it, one that works in today's modern setting.

2. Taking back control of the situation

This is where we need to take control back of the situation. We need to stop reacting and overreacting to the situation and instead, we need to be calm and breathe.

With this thinking in mind, we can begin to see how we can take back control of anxiety and not let it rule our lives;

3. Learn to accept it...

Once you have learned to accept that anxiety is part of your life, then you can learn to control it. Instead of reacting and fighting against something, a much more powerful approach is to own something.

When anxiety appears, it is usually common to react to it by trying to fight it, this causes the body to tense up, which produces more adrenaline in the body, which makes the anxiety much worse.

By having a level of authority over the situation and accepting that it is happening you can keep anxiety under control.

This doesn't mean that you are never going to feel anxiety again but what it does mean is that when you do experience anxiety again you will be able to take charge of the situation. This approach opens up your mind to the anxiety you are experiencing.

4. Learn to control your breathing

So you have accepted your anxiety and you now understand that it is a normal part of being human but it hasn't gone away so what can you do when you have another attack?

Well once you know that you have control over it you can start to breathe. Conscious breathing is a simple yet very effective way to decrease anxiety at the moment and to help you relax and take control.

Breathe in through your nose for four seconds, hold your breath for four seconds and then breathe out for six seconds. A good idea is to practice this technique somewhere quiet so you are prepared in the future for when an anxiety issue arises.

5. Keep a journal of your anxious thoughts

Keeping a journal of your anxious thoughts is one of the most effective ways to start taking back control of your anxiety.

If it is the same situation that makes you anxious then it is a good idea to start making notes and writing down when you are anxious what you feel, what you are thinking and what triggers have made you feel this way. This device allows you to see the patterns in your thinking and where your triggers are.

Once you have a pattern emerging about your thinking you can then start to address why it is you feel this way and by answering these questions you can start to address your behaviour. You know that anxiety is just a feeling that is produced by your thoughts and so by understanding your thoughts you can understand your anxiety and start to overcome it.

Journaling your thoughts will also allow you to take note of any progress you have made and of the new thoughts that are developing in your mind.

6. Use the power of exercise

Exercise is one of the greatest tools to hand when you suffer from anxiety. The chemical endorphins that are released into the body when you do any sort of exercise, lower stress and give you a feeling of happiness and elation. The actual physical practice of exercise will also help you to take your mind off a situation.

7. Lower your caffeine intake

Address your diet as a way of aiding anxiety attacks. Caffeine is a natural stimulant. For anyone who is already suffering from anxiety, adding caffeine to the system is only going to make matters worse, especially if your sleep patterns are being disturbed. Switch to de-caffeinated drinks, herbal teas or water instead.

8. Avoid alcohol to reduce your levels of anxiety

Alcohol is very disruptive to the body. It increases the risk of anxiety attacks because it is a depressant. Although initially, you may feel better, the effects of alcohol wear off very quickly and will leave you feeling worse. The body quickly gets used to alcohol in the central nervous system so the effects don’t last as long, leaving you feeling anxious and having to contend with the fight or flight syndrome more often.

9. Make certain that you get sufficient sleep

Anxiety is often related to sleeping disorders. Too much stress and worry can mean that you find it more difficult to fall asleep and stay asleep. If you wake in the night, it can then be very difficult to get back to sleep leaving you tossing and turning.

If you have problems sleeping try relaxing techniques before bedtime. Listening to relaxing music, a warm bath or a milky drink can all help. Make sure that all electronic devices are removed from your room. Wear loose comfortable clothing and have your room at an ambient temperature.

Avoid any alcohol or food and drinks that may keep you stimulated before bed and try to get into regular sleep-wake patterns. Although exercise is good for stress, avoid exercising an hour before bed as it can make you too alert and you will find it difficult to sleep.

It’s not just You

You are not alone though and this is one of the most important facts to know about anxiety. Generalized anxiety happens in almost 6 in 100 people and women are twice as likely as men to suffer.

According to official data in the UK between Dec 2017- Nov 2018 17.7 million days of sick leave were taken and of those “4.2 million were due to stress, anxiety, depression or other psychiatric illnesses.”

These statistics show the overwhelming number of people who suffer in some way or another and yet so many times people feel that they are alone or isolated in their suffering.

You aren't alone and there are people there to help you overcome and take control back of your life releasing you from the crippling constraints of anxiety.

* data from MHFA England.

Does an anxiety disorder ever go away?

Many people who suffer from anxiety will find that using the methods mentioned above will be able to take control of their anxiety.

Although not everyone will find that their anxious thoughts just disappear, with proper management, anxiety can be brought under control so that it no longer has control over your life.

Other people will find that they can eradicate anxiety from their lives by using different tools and methods. Much will depend on the severity of the anxiety suffered and the application of the techniques to manage it.

Final Thoughts

thoughtsHow to deal with anxiety disorder naturally is something that can be accomplished by anyone.

With the correct approach to anxiety, it needn’t be something that takes over your life. There are many natural ways to tackle the symptoms of anxiety, through diet, exercise, meditation, learning to control your thoughts, and sleep. It may take a little time to discover what works for you but there are many tools available.

If you find that you need more professional help, then talking to a coach can help you apply the tools and get the results that you are looking for. If you would like to discover how coaching can help you then click on the link; coaching for anxiety.

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