Between work, bills, family, and trying to stay healthy, the everyday pressures of life can turn you into
an anxious mess. Maybe you were an anxious child who grew into an anxious adult, or maybe you
developed anxiety later in life. Regardless of when symptoms began, it’s possible that your mind is in
overdrive, and you’re always waiting for the rug to be pulled out from under you. You’re not alone.
According to the Anxiety and Depression Association of America, anxiety disorders are the most
common mental illness in the United States, affecting 40 million adults. Like so many others looking for
relief, you may have turned to medication for help. Although antianxiety drugs can ease your anxiety,
the serenity can come with a price tag in the form of side effects. Trouble sleeping, decreased libido,
jumpiness, and increased hunger are some of the most common inconveniences of treating anxiety with
drugs. The good news is that popping pills isn’t the only way to get your fears and nerves under control.
Here are four simple and effective ways to battle anxiety without medication according to
healthline.com.
1. Shout it out: Talking to a trusted friend is one way to cope with anxiety. But there’s something even
better than talking: screaming at the top of your lungs. As a kid, you were probably taught not to shout
and told to use your “inside voice.” But as an adult, you can make your own rules. So if you’re dealing
with pent-up frustrations and anxiety, let it out. This doesn't mean putting fear in others so they feel on
edge like you. We're talking about a healthy release of emotions in a controlled environment. The more
you fight anxiety, the more overwhelming it can become. Instead, embrace anxiety as a part of your life,
and then let it go. Scream at the top of your lungs, punch a pillow, stomp your feet, or pound your chest.
Do whatever helps you get it out! One Los Angeles-based yoga teacher even developed a class called
Tantrum Yoga that encourages yogis to try these unconventional methods as a way to release emotion
that “gets stuck in our bodies and could turn into stress, disease, etc.”
2. Get moving: Exercise is probably the last thing you want to do when your mind’s in overdrive. You
may worry about post-workout soreness and being unable to walk or sit for the next two days. Or your
mind might go to the worst-case scenario and you fear overexerting yourself and having a heart attack.
But in reality, exercise is one of the best natural antianxiety solutions. Physical activity raises endorphins
and serotonin levels to help you feel better emotionally. And when you feel better on the inside, your
entire outlook improves. And because your brain can’t equally focus on two things at once, exercise can
also take your mind off your problems. Aim for at least 30 minutes of physical activity three to five days
a week. Don’t think you have to struggle through a painful workout. Any type of movement is good, so
put on your favorite jam and move around the house. Or grab a mat and break out into your favorite
yoga poses.
3. Give yourself an exit strategy: Sometimes, anxiety is due to feeling out of control. You can't always be
in the driver seat of your life, but you can take steps to identify your triggers and cope with
circumstances that cause anxiety. Does the thought of going into a social situation or meeting new
people make you want to jump off a bridge? As everyone at a party engages in exciting conversations,
maybe you see yourself holding up the wall and counting down the seconds until you’re put out of your
misery. You drove with friends and can’t leave, so you spend the entire night looking like the punchbowl
attendant. It’s this fear that makes you decline invitations and sleep through the weekends. But what if
you had an exit strategy in place before leaving the house? For example, instead of carpooling with your
party animal friends, you could drive yourself. This way, you can leave if your anxiety starts to build and
you can't handle another minute of awkward interactions. The more in control you feel, the less anxiety
you’ll have.
4. Live in the moment: What are you thinking about right now? Are you worried about a meeting you
have next week? Are you stressed about meeting your financial goals? Or maybe you’re obsessing over
whether you’ll be a good parent — although you have zero kids and have no plans to conceive in the
near future. If you answered “yes” to any of these questions, you’ve just uncovered part of the problem.
Like many others with anxiety disorders, you have trouble living in the moment. Instead of worrying
about today, you’re already thinking about tomorrow's problems. And depending on the severity of your
anxiety, you might be stressing about yesterday's mistakes. You can't control the future, and you can't
borrow a time machine and change the past, so here’s a thought: Take each day as it comes. Not to say
you can't be proactive and head off problems. But don't put too much focus on what has been and what
will be that you create anxiety for yourself. Mindfulness and meditation are rooted in living in the
moment and have been proven to ease anxiety. Try practicing for a few minutes a day and increase the
duration over time. The best part? You can do it anywhere: in bed, at your work desk, or even on the
commute home.
Finally, it’s advisable to say a prayer or two when you feel this way.
Please remember to wash your hands with soap and water thoroughly always to prevent the spread of
germs.
