Managing Anxiety Without Medication

If you struggle with an anxiety disorder, you'll know that it really isn't fun. But even those without a diagnosed condition, can struggle with feelings of panic and intrusive thoughts from time to time.

These are my favourite suggestions for dealing with anxiety as it arises, without medication. Please hear me, that I'm not suggesting that you stop taking prescribed medicines from your doctor without discussing it with them, but if you aren't on drugs, or if the drugs don't work, you might like to experiment with one or more of these ideas.

Light a candle

And focus on the flickering flame. Slow your breathing and watch it intently.

Diffuse some calming essential oils

I love Lavender, Cedarwood, Peace, Bergamot, Frankincense, Serenity. You can purchase therapeutic quality essential oils, through me, by creating a doTERRA account.

Exercise

At least three times a week, get your heart racing and your body sweating. Exercise release endorphins, but also helps reset what your body considers 'stress'. I have found Brazilian Jiu Jitsu to be one of the best things I've ever done for managing my day to day anxiety levels.

Get some sleep

Sleep will help your brain to process those unconscious stresses that are making you feel bad. So turn off screens and get an early night. If intrusive thoughts are preventing you getting to sleep, put on a podcast or audiobook and lie in the dark. You could also consider taking my 'better sleep' email course.

Keep an eye on your triggers

Try keeping a journal to help you understand what events triggered your last anxiety attack. It might be a certain situation, a food or a place. If you know what triggers you, you can try to minimise contact or work through facing what it is that is pushes you into panic mode.

Drink lots of water

Being dehydrated can wreak havoc on your hormones and send your anxiety crazy.

Eat a healthy diet

Blood sugar changes can make you feel stressed and leave you anxious. Make sure you're eating a whole food diet with lots of fibre and quit the processed foods and added sugars that will make you feel bad.

Avoid alcohol

It really does make you burn through those B-vitamins and a B3 deficiency will make anyone feel anxious

Take some B's

Vitamin B3 is known to help calm those with anxiety fairly rapidly, but like professional footballers, the B vitamins work best as a team. Take a vitamin B complex, (which you can purchase through your doTERRA account) but add an extra B3 (or niacin) on top. If you need help working out how to dose your vitamins (*hint* there's no standard dose. You have to work with your body and find your individual amount) then go ahead and book an appointment.

Keep a journal

Not just for writing down thoughts and feelings, but have a page of things you're grateful for. Have another page of affirmations to read out when you're feeling bad. Keep a list of things that make you happy.

Listen to your happy playlist

Make a playlist of happy, upbeat music on YouTube or Spotify and put it on when you're feeling bad. Sing along, loud and proud and push those intrusive thoughts out. Or just hit shuffle on mine.

Mindfulness

Ever practiced mindfulness? If you don't know where to start, you can try my free email course, which has 21 days of exercises for you to practice.

Sing

Singing in general is really good for releasing endorphins and increasing your body's ability to handle stress. Make time to do it regularly, or join a local choir!

Get outdoors

Sunlight + Fresh Air + Nature = Therapy

Do something that scares you

But don't do it alone. Find a safe way to exercise courage, maybe with a sympathetic friend who won't let you back out, but will hold your hand and tell you you're doing a great job. Overcoming fear is a huge step to recognising that you can beat anxiety. Again, this is where Jiu Jitsu works wonders for me. Sparring is scary, but I know I can tap out at any time.

Get counselling

Ask your doctor about therapy or counselling sessions. These can be really great if you are ready to engage and work hard at it.

Breathe

Practice 5-7-8 breathing. That's breathing in for a count of 5, holding it for a count of 7, then breathing out for a count of 8.

Do some colouring

It's amazing how therapeutic colouring can be. Buy yourself some nice, highly pigmented pencils (or even aromatherapy pens) and a colouring book, put on some nice background music and start colouring.

Laugh

Laughter is proven to increase oxygen and calm down the body's stress responses. Put on a comedy show and laugh out loud, or invite some friends over who you know will make you giggle.

Plan ahead

Feeling unprepared can make you stressed, so grab a planner and write out your week, then build a little to do list each day. Ticking boxes when you've achieved something feels good.

Brain dump

If your mind is racing at one hundred miles an hour, grab a piece of paper and write down every thought that comes into your head. Sometimes just the act of writing something down allows your brain to let it go.

Make a cup of tea

But don't absently mindedly chuck some PG tips in a mug. Make a tea ritual. Maybe try different flavoured teas, get a fancy teapot and tea cup. Take time to make it a soothing and enjoyable experience.