Feeling anxious from time to time is a natural part of life. But when anxiety becomes constant or starts to interfere with your daily life, it can feel overwhelming. 

Anxiety is the most common mental health issue in the United States. aIt affects over 30% of adolescents and adults. Medication can be an effective way to manage overwhelming anxiety on a day-to-day basis. But you’re not alone if you’re trying to manage anxiety without medication. 

The good news is, there are a lot of evidence-based strategies that can help you find calm and regain control.

Types of anxiety

There are a variety of anxiety disorders, including:

• Generalized anxiety disorder — Persistent worry about various things, even when there’s little or no reason to worry 
• Social anxiety disorder — Intense fear of social situations and being judged by others
• Panic disorder — Recurring episodes of sudden, intense fear that peak quickly, often accompanied by physical symptoms
• Specific phobias – Intense, irrational fear of specific objects or situations
• Separation anxiety — Extreme fear about being away from loved ones

No matter what type of anxiety you’re dealing with, there are proven ways to manage it without medication. 

Your natural tool kit: 18 evidence-based strategies for managing anxiety 

Medication can be a helpful tool for some. But, there’s strong evidence supporting a range of non-pharmacological approaches for managing anxiety. You can think of these as building your own personalized tool kit for finding calm:

• Therapy — Working with a therapist who uses a Precision Care Model can offer you personalized treatment built on the most effective components of evidence-based techniques. They may include cognitive behavioral therapy, acceptance and commitment therapy and other proven strategies. Your therapist can help you build lasting emotional resilience with compassionate, collaborative care. 
• Mindfulness and meditation — Mindfulness and meditation practices train your attention to the present moment without judgment. It helps to interrupt racing thoughts and cultivate a sense of calm. Even a few minutes daily can make a difference. 
• Exercise — Physical activity is a powerful stress reliever. Exercise releases endorphins, which have mood-boosting effects. Yoga is also a good practice. It incorporates breathing techniques and meditation to reduce tension and promote relaxation. 
• Deep breathing and grounding techniques — Techniques like box breathing, diaphragmatic breathing or using your five senses to ground yourself in the present can quickly calm your nervous system during moments of anxiety. 
• Relaxation techniques — Progressive muscle relaxation, guided imagery and visualization can help release physical tension and promote a state of deep relaxation. 
• Adequate sleep — Consistent, quality sleep is essential for emotional regulation. Aim for seven to nine hours of sleep per night and establish a relaxing bedtime routine. 
• Limit substance use — Substances like caffeine and alcohol can mimic or worsen anxiety symptoms. Limiting or eliminating them can have a significant positive impact. 
• Balanced diet — Pay attention to how certain foods make you feel and nourish your body with whole foods, including:
• Fruits
• Vegetables
• Lean protein 
• Regular self-care routine — Doing activities you enjoy and that help you relax and recharge are essential for managing stress and anxiety. This looks different for everyone, but include activities such as:
• Reading
• Spending time in nature
• Listening to calming music
• Taking a relaxing bath
• Journaling — Writing down your thoughts and feelings can help you process them. It also helps you identify triggers and gain perspective on your anxiety.
• Support groups — Connecting with others who understand what you’re going through can provide a sense of community and reduce feelings of isolation. 
• Positive affirmations and self-compassion — Practicing positive self-talk and treating yourself with kindness and understanding, especially during anxious moments, can help build resilience. 
• Time with animals — Interacting with pets or other animals is associated with lower stress hormones and increased feelings of calm and connection. 
• Socialize — Spending time with supportive and positive people can be a buffer against stress and anxiety. 
• Healthy boundaries — Learning to say “no” to commitments that overwhelm you and setting boundaries in relationships can help reduce feelings of being stretched too thin and anxious. 
• Time management and organization — Feeling in control of your time and tasks can reduce anxiety related to overwhelm. Break down large tasks into smaller steps and prioritize them effectively.
• Aromatherapy — Certain essential oils like lavender, chamomile and bergamot have calming properties that can help reduce anxiety symptoms for some people. However, it’s not a proven therapy.
• Trigger management — Once you identify what tends to trigger your anxiety, you can develop strategies to avoid or manage those situations more effectively. 

It’s important to remember that what works for one person may not work for another. Experiment with different strategies. Find what resonates with you and fits into your lifestyle. 

Build your personalized path to calm with Lightfully 

Anxiety can feel overwhelming, but you don’t have to face it alone, and you don’t always need medication to find relief. At Lightfully, we use a whole-person-centered approach to care that is provided by deeply compassionate experts. 

This allows us to look at your unique experiences, challenges and strengths to design a custom-tailored treatment plan that meets you where you are at a variety of levels of care. Lightfully is here to support you every step of the way on your journey to manage anxiety in a way that fits your life, your needs and your future. 

Change is possible. When you’re ready to take the first step toward addressing your anxiety, reach out to our Admissions Concierge Team. We’ll take the next steps together, toward the fullest, brightest version of you.