How to Deal With Anxiety Without Medicine

Generalized anxiety disorder (GAD) affects many people. It is characterized by constant worry that is greater than the instigating situation merits. Someone who suffers from GAD may also have a greater worry about catastrophes taking place when there is no legitimate cause for their concern. It is also common for individuals who do not suffer from GAD to worry about things on a more pedestrian level. Whichever form of anxiety that an individual is suffering from, there are many techniques that can be used to help reduce stress and anxiety without medication.

Instructions

• 1

  Breathe deeply. Deep breathing helps bring the resting heart rate of the body down. With anxiety, the body tends to act in a fight or flight mode, which increases the body's adrenaline and causes the heart rate to increase. Once adrenaline has been released the body is prepared to react to real situations; when anxiety is not brought on by a real event, however, the release of adrenaline is not useful to your body and creates more anxiety. Begin deep breathing the moment anxious feelings arise to aid your body in staying calm and not release adrenaline.

• 2

  Revert attention. People who suffer from anxiety often do so because they begin to imagine exaggerated bad situations happening in the future. It is important for individuals to remember to stay in the moment and focus on what's happening presently, not what might happen. It is likely that many of the bad things that someone suffering from anxiety will imagine will never take place.

• 3

  Plan ahead. Planning is a helpful tool to reduce anxiety. Having a schedule can reduce the worry that comes along with trying to handle daily tasks. It is important, however, to remember that if something off schedule takes place, it is okay and because there is a plan in place it will be easier to adjust to new tasks.

• 4

  Take responsibility. Anxious individuals often feel responsible for how their actions and feelings affect others. Taking responsibility for only your thoughts and actions will reduce stress and anxiety.

• 5

  Understand situations. Those who suffer from anxiety often cannot avoid how people and outside situations upset them. It is important at times to detach your feelings from a particular event and to realize that you have control over your feelings regardless of the exterior circumstances.