Anxiety is a psychological disorder characterized by intense feelings of fear, nervousness and worry that interfere with leading a normal life. Anxiety is usually best treated with therapy. Depending on the severity of the anxiety, medications are sometimes prescribed. However, anxiety medications can have uncomfortable side effects and many people prefer not to take them. For people who prefer not to take medications, there are alternative methods of treating anxiety.
Instructions
1. Try meditation to control anxiety without medication. Whenever you feel particularly anxious, retreat to a quiet location like your bedroom. Sit or lie down where you feel comfortable and close your eyes. Breathe gently through your nose and exhale through your mouth. Clear your head and concentrate on your breathing to relax your muscles. Trying repeating a meaningful phrase quietly as a point of focus. Relaxing your mind and body will keep stressful thoughts from distorting your thought process and leading to panic or worry. Meditate for about 30 minutes every day to help keep anxiety at bay.
2. Try relaxing breathing techniques to control your anxiety. Exhale through your mouth loudly. Close your mouth and inhale through your nose while counting to four. Hold your breath for seven seconds. Exhale while counting to eight. Repeat three more times. This is a relaxation breathing technique called the 4-7-8.
3. Try talk therapy to control your anxiety without medication. Cognitive behavioral therapy has been shown to do wonders for anxiety. See a psychologist to talk about what is bothering you. Don't keep everything bottled up, as this will only increase your anxiety and stress. A psychologist will advise you on methods of controlling your anxiety without resorting to medication.
4. Join a relaxation class where you will learn relaxation and stress-control techniques that will also help you combat anxiety. Proper stress management techniques can actually have the same calming effects as medications without the harsh side effects. Moreover, talking with other people who suffer from anxiety can be highly effective in dealing with your own problems.
5. Try aerobic exercise to control anxiety. Walking, jogging, biking and even dancing increase endorphins (chemical compounds that produce a sense of well-being) in your brain that can reduce feelings of stress and worry. Even 20-30 minutes of daily aerobic exercise can make a huge difference in levels of anxiety.
Tags: through your, your anxiety, your mouth, aerobic exercise, anxiety medications, anxiety without, anxiety without medication