Treating Anxiety Without Medication
What is Anxiety?
Anxiety is described as feeling worried, uneasy or fearful. Physical symptoms such as trouble sleeping, increase in blood pressure or muscle tension may occur. Anxiety may only last short-term, such as when taking a test or preparing for a deployment.
Ways to Manage Anxiety Without Medication
Short-term anxiety may occur from time to time and can be managed without medication by using one or more techniques to lessen anxiety symptoms. Some of these techniques are discussed below. It is helpful to remember that not all techniques will work for everyone. If something isn’t working for you, it is okay to switch to another method. Make sure to try a technique a few times or for a couple weeks to see if it will work for you.
| Technique | Examples |
|---|---|
| Talking with Someone | Psychotherapy, support groups, talking to someone you trust |
| Relaxation Techniques | Meditation, yoga, stretching, deep breathing, tai chi, music |
| Physical Activity | Going for a walk, hobbies, physical exercise |
| Healthy Habits | Getting enough sleep, eating healthy |
| Avoid/Limit Certain Products | Limit: caffeine and alcohol Avoid: smoking/nicotine and alcohol |
Talking with Someone
Talking with someone about how you feel can help reduce anxiety symptoms. This could be a therapist, other people experiencing anxiety or a loved one. Cognitive behavioral therapy, a form of psychotherapy, can help with developing techniques for managing times when you have anxiety. Joining a support group can help you feel like you are not alone. Talking to a loved one can give you the support and encouragement you need on days when your anxiety level is high.
Relaxation Techniques
Relaxation techniques can help with how your body reacts to anxiety and general stress. These techniques can also help with other management techniques such as helping your muscles relax so you can sleep better at night. Some relaxation techniques may take time and improve with practice. Check out Warfighter Wellness (W2) for additional relaxation techniques and resources, and much more.
Physical Activity
Exercising or doing physical activities you enjoy can help distract you from what may be contributing to your anxiety and reduce muscle tension.
Healthy Diet
Having a healthy diet can help with anxiety symptoms which can keep you up at night. A poor diet can sometimes mimic some symptoms of anxiety. Eating foods that reduce your cortisol level, a stress hormone, can help you better manage anxiety. Some foods to include in your diet are those rich in protein, magnesium, omega-3 and vitamin B.
Things to Avoid
Some things can make anxiety symptoms worse or turn into unhealthy coping mechanisms and should be avoided when possible. This includes smoking, drinking alcohol and eating or drinking items with high caffeine content.