A woman has anxiety

Ways to Alleviate Anxiety Naturally without Medication

On its own, anxiety refers to uncontrollable feelings of stress or worry about uncertain outcomes (via Healthline). Everyone experiences feelings of anxiety at some point. However, it is not normal to have these feelings all the time or for extended periods of time. When this happens, anxiety is often diagnosed as a mental illness. Anxiety disorders have many symptoms, including rapid breathing, an increased heart rate, difficulty concentrating, and trouble sleeping.

Anxiety disorders affect over 40 million adults. Many people find successful treatment through medication, but those drugs come with many potential side effects that can be unpleasant. While medication is sometimes necessary to treat anxiety, it’s not a bad idea to try to reduce your anxiety symptoms without medication first to see if they can be managed without drugs.

One way you can reduce anxiety is to exercise regularly. Physical activity increases levels of serotonin in the brain, which is responsible for making you feel happy (via Healthline). Exercise is also a good way to take your mind off whatever is making you feel anxious. This can be particularly helpful for people who experience higher anxiety levels in anticipation of specific events, like flying or work presentations.

Other ways to naturally reduce anxiety levels

A man talks to a therapist

Your diet can play a big role in your anxiety levels. Many people find that caffeine can make anxiety symptoms worse (via Medical News Today). Caffeine is a stimulant that can cause people without anxiety disorders to feel anxious. It can also exacerbate anxiety symptoms in people with the mental illness, especially when consumed later in the day because it can then negatively affect sleep. A high intake of saturated fat and sugar can also increase anxiety symptoms in some people.

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Support is very important when it comes to reducing anxiety. Try to find a support group that you can lean on when dealing with moments of anxiousness. You can find support groups online, in your community, and through friends and family. Visiting a therapist can also be a great way to find ways to manage your anxiety without using medication. Therapy is not always covered by medical insurance, but more affordable out-of-pocket therapists are becoming available.

Lesa O'Leary
Lesa O'Leary

Lesa is a dynamic member of OzHelp’s Service Delivery Team as the Service Delivery Team Leader and Nurse. She has been with OzHelp for five years and believes in leading by example. Lesa has experience in the not-for-profit sector, as well as many roles throughout different industries and sectors, including as a contractor to the Department of Defence. She has expertise in delivering OzHelp’s health and wellbeing programs and engaging with clients in a relaxed and comfortable manner that aligns with the organisation’s vision and objectives.

Lesa has a Certificate 4 in Nursing from Wodonga Tafe, Certificate 4 in Mental Health from Open Colleges, and is currently undertaking a Certificate 4 in Training and Assessment from Tafe NSW. For the past few months Lesa has been an Education and Memberships committee member of the ACT Branch of the National Association of Women in Construction (NAWIC).