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https://www.health.harvard.edu/mind-and-mood/treating-anxiety-without-medication>) Copy this page to clipboard Print This Page Click to Print | | |---| | Image: iStock | If you suffer from anxiety, the constant, nagging feelings of worry can be troubling and hard to control. These feelings are usually intense and out of proportion to the actual troubles and dangers in your everyday life. They can make it hard to function at home, at work, or in social situations. Anxiety can be treated with medication, but several mind-body approaches may also be effective. ***Hypnosis*** is sometimes used along with cognitive behavioral therapy to treat anxiety. It can help people focus their attention, rethink problems, relax, and respond to helpful suggestions. Hypnosis relies mainly on your ability to concentrate and on the trust you have in the therapist. If you are interested in hypnosis, discuss it first with your psychiatrist or psychologist. She or he can help you find a qualified practitioner. You may be interested in...  ## Understanding Depression Depression is more than a passing bout of sadness or dejection, or feeling down in the dumps. It can leave you feeling continuously burdened and can sap the joy out of once-pleasurable activities. In Understanding Depression, find out how effective treatment can lighten your mood, strengthen your connections with loved ones, allow you to find satisfaction in interests and hobbies, and make you feel more like yourself again. [Learn More](https://servedbyadbutler.com/redirect.spark?MID=186626&plid=2650436&setID=812675&channelID=0&CID=862911&banID=523844620&PID=0&textadID=0&tc=1&rnd=1685970973&scheduleID=3357412&adSize=0x0&matches=%5B%22anxiety%22%5D&mt=1775070905531563&spr=1&referrer=https%3A%2F%2Fwww.health.harvard.edu%2Fmind-and-mood%2Ftreating-anxiety-without-medication&request_uuid=f42ef803-c26c-43fd-b3eb-4f22c1856913&hc=4f16c877a6f7fea22d4d5da4888f2e4f41a0233d&location=) ***Biofeedback*** measures specific body functions, such as heartbeat or breathing, and feeds this information back to you in the form of sounds or lights. This can help you become aware of your body's responses and learn to control them using relaxation and cognitive techniques. You can practice different relaxation techniques while attached to biofeedback equipment and get immediate sensory input about which techniques produce the desired results, such as slowing the heart rate or relaxing tense muscles. The hope is that this extra feedback helps people find — and refine — techniques that can calm the body and reduce anxiety. ***Other relaxation techniques*** that may ease anxiety include deep (diaphragmatic) breathing, visualization, and body scanning. | | |---| | **Deep breathing** To practice this technique, begin by finding a comfortable, quiet place to sit or lie down. Start by observing your breath. First, take a normal breath. Now try taking a slow, deep breath. The air coming in through your nose should feel as though it moves downward into your lower belly. Let your abdomen expand fully. Now breathe out through your mouth (or your nose, if that feels more natural). Alternate normal and deep breaths several times. Pay attention to how you feel when you inhale and exhale normally and when you breathe deeply. Shallow breathing often feels tense and constricted, while deep breathing produces relaxation. Continue this for several minutes. Put one hand on your abdomen, just below your belly button. Feel your hand rise about an inch each time you inhale and fall about an inch each time you exhale. Your chest will rise slightly, too, in concert with your abdomen. Remember to relax your belly so that each inhalation expands it fully. Try to practice this breathing technique for 15 to 20 minutes every day. You might also try shorter bouts lasting a few minutes when anxiety begins to build, to see if this feels calming. | To learn more about how to keep anxiety and phobias from interfering in your life, buy [*Coping with Anxiety and Stress Disorders*](https://www.health.harvard.edu/promotions/harvard-health-publications/coping-with-anxiety-and-stress-disorders), a Special Health Report from Harvard Medical School. Share [Share this page to Facebook](https://www.facebook.com/sharer/sharer.php?u=https%3A%2F%2Fwww.health.harvard.edu%2Fmind-and-mood%2Ftreating-anxiety-without-medication&display=popup) [Share this page to X](https://twitter.com/intent/tweet?original_referer=https%3A%2F%2Fwww.health.harvard.edu%2Fmind-and-mood%2Ftreating-anxiety-without-medication&text=Treating%20anxiety%20without%20medication%20-%20Harvard%20Health&tw_p=tweetbutton&url=https%3A%2F%2Fwww.health.harvard.edu%2Fmind-and-mood%2Ftreating-anxiety-without-medication) [Share this page via Email](<mailto:?subject=Great health news for you from the experts at Harvard&body=Check out this link from Harvard Health: Treating anxiety without medication - https://www.health.harvard.edu/mind-and-mood/treating-anxiety-without-medication>) Copy this page to clipboard Print This Page Click to Print ## Disclaimer: As a service to our readers, Harvard Health Publishing provides access to our library of archived content. Please note the date of last review or update on all articles. No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician. Recent Articles [ Understanding food noise - and how to turn down the volume](https://www.health.harvard.edu/diet-and-nutrition/understanding-food-noise-and-how-to-turn-down-the-volume) [ Remedies for motion sickness: What works?](https://www.health.harvard.edu/preventive-care/remedies-for-motion-sickness-what-works) [ 4 keys to a heart-healthy diet](https://www.health.harvard.edu/heart-health/4-keys-to-a-heart-healthy-diet) [ Understanding exercise heart rate zones](https://www.health.harvard.edu/exercise-and-fitness/understanding-exercise-heart-rate-zones) [ Resistant starch: Can you make the carbs you eat a little healthier?](https://www.health.harvard.edu/diet-and-nutrition/resistant-starch-can-you-make-the-carbs-you-eat-a-little-healthier) [ Harvard study: A couple of daily cups of coffee or tea linked to lower dementia risk](https://www.health.harvard.edu/diet-and-nutrition/harvard-study-a-couple-of-daily-cups-of-coffee-or-tea-linked-to-lower-dementia-risk) [ Does everyone benefit from cutting saturated fat in their diet?](https://www.health.harvard.edu/heart-health/does-everyone-benefit-from-cutting-saturated-fat-in-their-diet) [ How to treat shoulder impingement](https://www.health.harvard.edu/bones-and-joints/how-to-treat-shoulder-impingement) [ Beyond protein: 6 other nutrients that help prevent muscle loss](https://www.health.harvard.edu/diet-and-nutrition/beyond-protein-6-other-nutrients-that-help-prevent-muscle-loss) [ Advancements in knee replacement: More precise and personalized](https://www.health.harvard.edu/bones-and-joints/advancements-in-knee-replacement-more-precise-and-personalized) 1 / 10 ## Related Topics [ Mind & Mood A sharper mind: tai chi can improve cognitive function](https://www.health.harvard.edu/mind-and-mood/a-sharper-mind-tai-chi-can-improve-cognitive-function) [ Diet and nutrition What can magnesium do for you and how much do you need?](https://www.health.harvard.edu/blog/what-can-magnesium-do-for-you-and-how-much-do-you-need-202506033100) [ Pain Can acupuncture ease your sciatica?](https://www.health.harvard.edu/pain/can-acupuncture-ease-your-sciatica) [Integrative therapies](https://www.health.harvard.edu/topics/integrative-therapies) ## Free Healthbeat Signup Get the latest in health news delivered to your inbox\! 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Image: iStock If you suffer from anxiety, the constant, nagging feelings of worry can be troubling and hard to control. These feelings are usually intense and out of proportion to the actual troubles and dangers in your everyday life. They can make it hard to function at home, at work, or in social situations. Anxiety can be treated with medication, but several mind-body approaches may also be effective. ***Hypnosis*** is sometimes used along with cognitive behavioral therapy to treat anxiety. It can help people focus their attention, rethink problems, relax, and respond to helpful suggestions. Hypnosis relies mainly on your ability to concentrate and on the trust you have in the therapist. If you are interested in hypnosis, discuss it first with your psychiatrist or psychologist. She or he can help you find a qualified practitioner. You may be interested in...  Depression is more than a passing bout of sadness or dejection, or feeling down in the dumps. It can leave you feeling continuously burdened and can sap the joy out of once-pleasurable activities. In Understanding Depression, find out how effective treatment can lighten your mood, strengthen your connections with loved ones, allow you to find satisfaction in interests and hobbies, and make you feel more like yourself again. [Learn More](https://servedbyadbutler.com/redirect.spark?MID=186626&plid=2650436&setID=812675&channelID=0&CID=862911&banID=523844620&PID=0&textadID=0&tc=1&rnd=1685970973&scheduleID=3357412&adSize=0x0&matches=%5B%22anxiety%22%5D&mt=1775070905531563&spr=1&referrer=https%3A%2F%2Fwww.health.harvard.edu%2Fmind-and-mood%2Ftreating-anxiety-without-medication&request_uuid=f42ef803-c26c-43fd-b3eb-4f22c1856913&hc=4f16c877a6f7fea22d4d5da4888f2e4f41a0233d&location=) ***Biofeedback*** measures specific body functions, such as heartbeat or breathing, and feeds this information back to you in the form of sounds or lights. This can help you become aware of your body's responses and learn to control them using relaxation and cognitive techniques. You can practice different relaxation techniques while attached to biofeedback equipment and get immediate sensory input about which techniques produce the desired results, such as slowing the heart rate or relaxing tense muscles. The hope is that this extra feedback helps people find — and refine — techniques that can calm the body and reduce anxiety. ***Other relaxation techniques*** that may ease anxiety include deep (diaphragmatic) breathing, visualization, and body scanning. **Deep breathing** To practice this technique, begin by finding a comfortable, quiet place to sit or lie down. Start by observing your breath. First, take a normal breath. Now try taking a slow, deep breath. The air coming in through your nose should feel as though it moves downward into your lower belly. Let your abdomen expand fully. Now breathe out through your mouth (or your nose, if that feels more natural). Alternate normal and deep breaths several times. Pay attention to how you feel when you inhale and exhale normally and when you breathe deeply. Shallow breathing often feels tense and constricted, while deep breathing produces relaxation. Continue this for several minutes. Put one hand on your abdomen, just below your belly button. Feel your hand rise about an inch each time you inhale and fall about an inch each time you exhale. Your chest will rise slightly, too, in concert with your abdomen. Remember to relax your belly so that each inhalation expands it fully. Try to practice this breathing technique for 15 to 20 minutes every day. You might also try shorter bouts lasting a few minutes when anxiety begins to build, to see if this feels calming. To learn more about how to keep anxiety and phobias from interfering in your life, buy [*Coping with Anxiety and Stress Disorders*](https://www.health.harvard.edu/promotions/harvard-health-publications/coping-with-anxiety-and-stress-disorders), a Special Health Report from Harvard Medical School.