4 Strategies for Easing Anxiety Without Medication

The most common mental illness in the United States, anxiety comes in many forms. No matter how it makes its presence known—from all-out panic attacks to an ever-present feeling of worry or dread—anxiety has the potential to negatively impact your life on many fronts.

Untreated, it can lead to serious health consequences. While medication is a common go-to for people with anxiety—in fact, anxiety and depression medications accounted for roughly 10% of prescription drugs filled in 2022—it’s not always the best, or even necessary, go-to for many.  Yes, drugs may ease anxiety, but they also come with potential side effects including nausea, difficulty sleeping, increased hunger, diarrhea, decreased libido, dry mouth, and feeling agitated to name a few.

Here are four things you can do to tame anxiety without medication.

1. Exercise: There is overwhelming evidence that regular exercise can help relieve feelings of anxiety.  That’s because exercise releases feel-good chemicals (endorphins) in the brain that contribute to an overall sense of well-being and control. Exercise also works to burn stress hormones that may trigger anxiety and tires muscles making it easier to relax and fall asleep later.

2. Practice Breathing: Deep breathing exercises are a great way to help keep anxiety in-check in the moment and can contribute to a general sense of well-being, even when anxiety is not triggered. They are especially helpful to anyone who experiences hyperventilation during a panic attack.

While there are LOTS of breathing techniques, the simplest one involves the following:

• Breathe in through your nose slowly for 5 to 6 seconds
• Hold for 3 seconds
• Breathe out through pursed lips (like whistling) for 7 seconds

Repeat for at least 10 breath cycles or until you feel your anxiety subside.

3. Avoid Caffeine and Alcohol: If you have anxiety, caffeine in all its beloved forms—coffee, chocolate, cola, and tea—is not your friend. In fact, it may make symptoms of anxiety disorders worse.

On the other end of the spectrum is alcohol. A depressant, alcohol influences brain chemistry and, even in small amounts, can impact the quality of your sleep, which may raise anxiety levels. Heavy drinking can deplete a naturally occurring chemical in your brain and increase feelings of tension and panic. 

4. Focus on Sleep: The relationship between sleep and anxiety is a bit of chicken-or-the-egg scenario. A lack of good sleep can contribute to anxiety and worrying about a lack of can make it harder to fall asleep, and round and round. The good news is that, in many cases, you can train your body and mind to sleep better. Click here for a list of healthy sleep habits to try. If you’re still having trouble falling or staying asleep, contact your healthcare provider.

Kim Fodor, MD, is a primary care physician at Southwestern Vermont Medical Center’s Internal Medicine Department.