We have all experienced anxiety during our lives. Most of us are able to cope with stress and anxiety but it can become problematic and may even cause other more serious medical issues. In this post, I am going to give you 9 ways to obtain anxiety relief without drugs. Most of these techniques can be learned quickly and some you may already know.
1. Take A Walk
One of the quickest and easiest ways to reduce stress and anxiety is to remove yourself from the current situation. I like to take a quick walk outside when possible. Just breathing fresh air can really help. Take some time to appreciate nature. Pick up a leaf and notice how remarkable nature can be. Walk to a river or stream and just watch and listen to the running water. Taking a walk not only helps with anxiety but can also improve blood flow to your brain and help you think more clearly.
Exercise is one of the best weapons against stress and anxiety. It is so important that it is one of my five pillars of health. We all know the many benefits of exercise. If you find yourself experiencing stress and anxiety, make time for physical activity. It is important that you pick a form of exercise you enjoy. If you don’t like the activity, you probably won’t stick to it. I recommend setting aside at least 30 minutes a day, five days a week for exercise.
3. Be Sure to Get Plenty of Sleep
Sleep is also one of my five pillars of health. I have found that if I don’t get enough sleep, I become more easily stressed and my anxiety level increases. Most of us need at least seven to eight hours of sleep per night. This will vary depending on the individual. When we are under stress, our bodies need more sleep. Be sure to practice good sleep hygiene as well.
4. Watch What You Eat
5. Avoid or Limit Alcohol
Drinking alcohol can make anxiety and stress much worse. It can decrease sleep quality and using it to relax can backfire. Click here for a more in depth discussion on why you should avoid drinking alcohol.
6. Just Breathe
The quickest and easiest way to reduce anxiety is to concentrate on your breathing. I like to use square breathing. Breathe in for 3 seconds, hold your breath for 3 seconds, breath out for 3 seconds, hold your breath for 3 seconds, and repeat as many times as necessary. This takes your mind away from whatever it is that is causing the stress.
7. Stay Positive
I believe positivity can improve almost anything. Always remember that things can always be worse. Think of what you are grateful for and consider keeping a gratitude journal. Writing these things down can improve happiness and reduce anxiety.
8. Be Careful With Caffeine
Coffee and caffeinated beverages can keep you alert, but too much caffeine may make stress and anxiety worse. Know your limits. Be sure to stop drinking caffeine several hours before going to sleep.
9. Consider Natural Supplements
Our Anxiety Formula is specifically designed to help reduce the symptoms caused by stress and anxiety. Order yours today by clicking on this link.
Disclosure: This post may contain affiliate links, meaning, at no additional cost to you, I may earn a commission if you click on, or make a purchase through a third-party link.
Michael J. Brown, RPh, BCPS, BCPP
Mr. Brown is a Clinical Pharmacist specializing in pharmacotherapy and psychiatry.
Feel free to send Michael a message using this link.