🕷️ Crawler Inspector

URL Lookup

Direct Parameter Lookup

Raw Queries and Responses

1. Shard Calculation

Query:

Response:

Calculated Shard: 98 (from laksa139)

2. Crawled Status Check

Query:

curl -X POST \
  'http://laksa098.int.ahrefs:8124/' \
  -H 'Content-Type: text/plain' \
  -H 'X-ClickHouse-Database: crawler3' \
  -H 'Authorization: Basic YXBpOg==' \
  -d 'SELECT getAhrefsURLFromUnparsed(src_unparsed) AS found_url, ifNull(toUnixTimestamp(download_stamp), 0) AS crawl_time, ifNull(toUnixTimestamp(props_url_first_seen), 0) AS first_indexed_time, download_http_code AS http_code, src_unparsed AS src_unparsed, src_root_hash AS src_root_hash, history_drop_reason AS history_drop_reason, meta_title AS meta_title, meta_descriptions AS meta_descriptions, attrs_boilerpipe_text AS attrs_boilerpipe_text, attrs_markdown AS attrs_markdown, attrs_readable_markdown AS attrs_readable_markdown, meta_canonical AS meta_canonical FROM crawler3.page_info_local FINAL PREWHERE (src_root_hash, src_unparsed) IN ((getAhrefsRootHashFromUnparsed(getAhrefsUnparsedNoserviceFromURL(\'https://www.healthline.com/health/effective-ways-to-fight-anxiety-without-drugs\')), getAhrefsUnparsedNoserviceFromURL(\'https://www.healthline.com/health/effective-ways-to-fight-anxiety-without-drugs\'))) FORMAT JSONEachRow'

Response:

{"found_url":"https:\/\/www.healthline.com\/health\/effective-ways-to-fight-anxiety-without-drugs","crawl_time":1775064812,"first_indexed_time":1508257057,"http_code":200,"src_unparsed":"com,healthline!www,\/health\/effective-ways-to-fight-anxiety-without-drugs s443","src_root_hash":"11478817528691466898","history_drop_reason":null,"meta_title":"8 Effective Ways to Fight Anxiety Without Drugs","meta_descriptions":["While anxiety medications can help with this common condition, the side effects may make you feel worse. Instead, try these simple anxiety fighters."],"attrs_boilerpipe_text":"There are many ways to manage anxiety without medication. Exercise, improving your sleep hygiene, or talking to a trusted friend are just some ways to help ease anxiety.\nBetween work, bills, family, and trying to stay healthy, the everyday pressures of life can turn you into an anxious mess. Maybe you were an anxious child who grew into an anxious adult, or maybe you developed anxiety later in life. Regardless of when symptoms began, it’s possible that your mind is in overdrive, and you’re always waiting for the rug to be pulled out from under you.\nYou’re not alone. According to the\nAnxiety and Depression Association of America\n,\nanxiety disorders\nare the most common mental illness in the United States, affecting 40 million adults. Like so many others looking for relief, you may have turned to medication for help. Although antianxiety drugs can ease your anxiety, the serenity can come with a price tag in the form of side effects. Trouble sleeping, decreased libido, jumpiness, and increased hunger are some of the most common inconveniences of treating anxiety with drugs.\nThe good news is that popping pills isn’t the only way to get your fears and nerves under control. Here are eight simple and effective ways to battle anxiety without medication.\nTalking to a trusted friend is one way to cope with anxiety. But there’s something even better than talking: screaming at the top of your lungs. As a kid, you were probably taught not to shout and told to use your “inside voice.” But as an adult, you can make your own rules. So if you’re dealing with pent-up frustrations and anxiety, let it out.\nThis doesn’t mean putting fear in others so they feel on edge like you. We’re talking about a healthy release of emotions in a controlled environment. The more you fight anxiety, the more overwhelming it can become. Instead, embrace anxiety as a part of your life, and then let it go. Scream at the top of your lungs, punch a pillow, stomp your feet, or pound your chest. Do whatever helps you get it out! One Los Angeles-based yoga teacher even\ndeveloped a class\ncalled Tantrum Yoga that encourages yogis to try these unconventional methods as a way to release emotion that “gets stuck in our bodies and could turn into stress, disease, etc.”\nExercise is probably the last thing you want to do when your mind’s in overdrive. You may worry about post-workout soreness and being unable to walk or sit for the next two days. Or your mind might go to the worst-case scenario and you fear overexerting yourself and having a heart attack. But in reality, exercise is one of the best natural antianxiety solutions.\nPhysical activity raises endorphins and serotonin levels to help you feel better emotionally. And when you feel better on the inside, your entire outlook improves. And because your brain can’t equally focus on two things at once, exercise can also take your mind off your problems. Aim for at least 30 minutes of physical activity three to five days a week. Don’t think you have to struggle through a painful workout. Any type of movement is good, so put on your favorite jam and move around the house. Or grab a mat and break out into your\nfavorite yoga poses\n.\nA cup of coffee, chocolate, or an ice-cold Coke might help you feel better. But if caffeine is your go-to drug of choice, your anxiety could worsen.\nCaffeine gives the nervous system a jolt, which can boost energy levels. But when under pressure, this nervous energy can induce an anxiety attack. Now, the idea of giving up your favorite caffeinated beverage might raise your heart rate and induce anxiety as you read this, but you don’t have to stop cold turkey or give up caffeine completely. It’s all about moderation.\nRather than four cups of coffee a day, scale back to one or two normal-sized cups a day —normal as in 8 ounces, not 16 or 32 ounces. Give it a test run and see how you feel. As you wean yourself, slowly introduce other beverages into your diet such as decaffeinated herbal tea, which\ncan calm your mind and nerves\n.\nWith your busy schedule, there’s no time for sleep, right? Some workaholics brag about only needing three or four hours of sleep a night, as if to say, “I’m more determined and committed than everyone else.” But no matter what you might tell yourself, you’re not a robot. Humans\nneed sleep to function properly\n, so unless you beamed in from some nearby planet, this also applies to you.\nWhether you deal with insomnia, purposely limit your amount of sleep, or you’re a self-professed night owl, chronic sleep deprivation makes you susceptible to anxiety. Do yourself (and everyone around you) a favor and get eight to nine hours of sleep every night. Develop a bedtime routine to read a book or do something relaxing before bed. The better prepared you are to get a good night’s sleep, the better quality of sleep you’ll have, which leads to a better morning as well.\nYour plate is only so big, and if you overwhelm yourself with everyone else’s personal problems, your anxiety will also worsen. We’ve all heard the adage, “There’s more happiness in giving than receiving.” But nowhere in this sentence does it say you should sit back and let others infringe on your time.\nWhether you’re driving someone around on errands, picking up their kids from school, or lending an ear about their problems, you’ll have little strength to care for your personal affairs if you spend almost all your energy caring for others. This doesn’t mean you should never help anyone, but know your limitations, and don’t be afraid to say “no” when you need to.\nIf anxiety causes nausea, the thought of eating food is as appealing as eating dirt. But skipping meals can make anxiety worse. Your blood sugar drops when you don’t eat, which causes the release of a stress hormone called cortisol. Cortisol\ncan help\nyou perform better under pressure, but it can also make you feel worse if you’re already prone to anxiety.\nThe fact that you need to eat doesn’t justify stuffing just anything in your mouth, so this isn’t an excuse to overindulge in sugar and junk food. Sugar doesn’t cause anxiety, but a sugar rush can cause physical symptoms of anxiety, such as nervousness and shaking. And if you begin to obsess over a reaction to sugar, you could have an out-all panic attack.\nIncorporate more lean proteins, fruits, vegetables, and healthy fats into your diet. Eat five to six small meals throughout the day, and avoid or limit your intake of sugar and refined carbohydrates.\nSometimes, anxiety is due to feeling out of control. You can’t always be in the driver seat of your life, but you can take steps to identify your triggers and cope with circumstances that cause anxiety.\nDoes the thought of going into a social situation or meeting new people make you want to jump off a bridge? As everyone at a party engages in exciting conversations, maybe you see yourself holding up the wall and counting down the seconds until you’re put out of your misery. You drove with friends and can’t leave, so you spend the entire night looking like the punchbowl attendant. It’s this fear that makes you decline invitations and sleep through the weekends.\nBut what if you had an exit strategy in place before leaving the house? For example, instead of carpooling with your party animal friends, you could drive yourself. This way, you can leave if your anxiety starts to build and you can’t handle another minute of awkward interactions. The more in control you feel, the less anxiety you’ll have.\nOther than the words on this page, what are you thinking about right now? Are you worried about a meeting you have next week? Are you stressed about meeting your financial goals? Or maybe you’re obsessing over whether you’ll be a good parent — although you have zero kids and have no plans to conceive in the near future.\nIf you answered “yes” to any of these questions, you’ve just uncovered part of the problem. Like many others with anxiety disorders, you have trouble living in the moment. Instead of worrying about today, you’re already thinking about tomorrow’s problems. And depending on the severity of your anxiety, you might be stressing about yesterday’s mistakes.\nYou can’t control the future, and you can’t borrow a time machine and change the past, so here’s a thought: Take each day as it comes. Not to say you can’t be proactive and head off problems. But don’t put too much focus on what has been and what will be that you create anxiety for yourself. Mindfulness and meditation are rooted in living in the moment and have\nbeen proven to ease anxiety\n. Try practicing for a few minutes a day and increase the duration over time. The best part? You can do it anywhere: in bed, at your work desk, or even on the commute home.\nAnxiety is a beast, but it is possible to win the battle without medication. Sometimes, overcoming worry and nervousness is simply a matter of modifying your behavior, thoughts, and lifestyle. You can start with a drug-free approach, and then speak with a doctor if your symptoms don’t improve or worsen. These drug-free, antianxiety tactics can even help you complement your medication regimen. Do what works for you, and know that anxiety does not control your life.","attrs_markdown":"- Health Conditions\n  Health Conditions\n  \n  [All](https:\/\/www.healthline.com\/directory\/topics)\n  \n  - [Breast Cancer](https:\/\/www.healthline.com\/breast-cancer)\n  - [Cancer Care](https:\/\/www.healthline.com\/cancer-care)\n  - [Caregiving for Alzheimer's Disease](https:\/\/www.healthline.com\/alzheimers-disease)\n  - [Chronic Kidney Disease](https:\/\/www.healthline.com\/ckd)\n  - [Chronic Obstructive Pulmonary Disease (COPD)](https:\/\/www.healthline.com\/copd)\n  - [Digestive Health](https:\/\/www.healthline.com\/digestive-health)\n  - [Eye Health](https:\/\/www.healthline.com\/eye-health)\n  - [Heart Health](https:\/\/www.healthline.com\/heart-health)\n  - [Menopause](https:\/\/www.healthline.com\/menopause)\n  - [Mental Health](https:\/\/www.healthline.com\/mental-health)\n  - [Migraine](https:\/\/www.healthline.com\/migraine)\n  - [Multiple Sclerosis (MS)](https:\/\/www.healthline.com\/multiple-sclerosis)\n  - 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Connect with us for all things health.\n\nSubscribe\n\n[Anxiety and Depression](https:\/\/www.healthline.com\/anxiety-and-depression)\n\n- [Anxiety Treatment](https:\/\/www.healthline.com\/anxiety-and-depression\/anxiety-treatment)\n- [Depression Treatment](https:\/\/www.healthline.com\/anxiety-and-depression\/depression-treatment)\n- [Crisis Support](https:\/\/www.healthline.com\/anxiety-and-depression\/crisis-support)\n- [Navigating Therapy](https:\/\/www.healthline.com\/anxiety-and-depression\/therapy)\n- [Symptoms](https:\/\/www.healthline.com\/anxiety-and-depression\/symptom-management)\n- [Better Sleep](https:\/\/www.healthline.com\/anxiety-and-depression\/sleep-resources)\n- [Nutrition & Supplements](https:\/\/www.healthline.com\/anxiety-and-depression\/nutrition-supplements)\n- [Relationships](https:\/\/www.healthline.com\/anxiety-and-depression\/relationships)\n- [Emotional Well-Being](https:\/\/www.healthline.com\/anxiety-and-depression\/emotional-well-being)\n- [Physical Activity & Exercises](https:\/\/www.healthline.com\/anxiety-and-depression\/physical-activity-exercises)\n- [Resources for Doctors' Visits](https:\/\/www.healthline.com\/anxiety-and-depression\/doctor-guide)\n- [Comorbidities](https:\/\/www.healthline.com\/anxiety-and-depression\/comorbidities)\n\n# When in Doubt, Shout It Out! 8 Drug-Free Ways to Battle Anxiety\n![](https:\/\/i0.wp.com\/post.healthline.com\/wp-content\/uploads\/2018\/09\/TimothyLegg.png?w=105&h=105)\n\n[Medically reviewed]() by [Timothy J. Legg, PhD, PsyD]() — Written by [Valencia Higuera]() —  [Updated on June 25, 2023]()\n\nThere are many ways to manage anxiety without medication. Exercise, improving your sleep hygiene, or talking to a trusted friend are just some ways to help ease anxiety.\n\n![](https:\/\/i0.wp.com\/images-prod.healthline.com\/hlcmsresource\/images\/topic_centers\/Anxiety\/1296x728-shout.jpg?w=1155&h=1528)\n\n[Share on Pinterest](https:\/\/www.pinterest.com\/pin\/create\/button\/?url=https%3A%2F%2Fwww.healthline.com%2Fhealth%2Feffective-ways-to-fight-anxiety-without-drugs&media=https%3A%2F%2Fimages-prod.healthline.com%2Fhlcmsresource%2Fimages%2Ftopic_centers%2FAnxiety%2F1296x728-shout.jpg&description=8%20Effective%20Ways%20to%20Fight%20Anxiety%20Without%20Drugs \"Share on Pinterest\")\n\nBetween work, bills, family, and trying to stay healthy, the everyday pressures of life can turn you into an anxious mess. Maybe you were an anxious child who grew into an anxious adult, or maybe you developed anxiety later in life. Regardless of when symptoms began, it’s possible that your mind is in overdrive, and you’re always waiting for the rug to be pulled out from under you.\n\nYou’re not alone. According to the [Anxiety and Depression Association of America](https:\/\/www.adaa.org\/about-adaa\/press-room\/facts-statistics), [anxiety disorders](https:\/\/www.healthline.com\/health\/mental-health\/depression-and-anxiety) are the most common mental illness in the United States, affecting 40 million adults. Like so many others looking for relief, you may have turned to medication for help. Although antianxiety drugs can ease your anxiety, the serenity can come with a price tag in the form of side effects. Trouble sleeping, decreased libido, jumpiness, and increased hunger are some of the most common inconveniences of treating anxiety with drugs.\n\nThe good news is that popping pills isn’t the only way to get your fears and nerves under control. Here are eight simple and effective ways to battle anxiety without medication.\n\n## [1\\. Shout it out]()\nTalking to a trusted friend is one way to cope with anxiety. But there’s something even better than talking: screaming at the top of your lungs. As a kid, you were probably taught not to shout and told to use your “inside voice.” But as an adult, you can make your own rules. So if you’re dealing with pent-up frustrations and anxiety, let it out.\n\nThis doesn’t mean putting fear in others so they feel on edge like you. We’re talking about a healthy release of emotions in a controlled environment. The more you fight anxiety, the more overwhelming it can become. Instead, embrace anxiety as a part of your life, and then let it go. Scream at the top of your lungs, punch a pillow, stomp your feet, or pound your chest. Do whatever helps you get it out! One Los Angeles-based yoga teacher even [developed a class](http:\/\/www.yogajournal.com\/uncategorized\/let-it-out-with-tantrum-yoga\/) called Tantrum Yoga that encourages yogis to try these unconventional methods as a way to release emotion that “gets stuck in our bodies and could turn into stress, disease, etc.”\n\n## [2\\. Get moving]()\nExercise is probably the last thing you want to do when your mind’s in overdrive. You may worry about post-workout soreness and being unable to walk or sit for the next two days. Or your mind might go to the worst-case scenario and you fear overexerting yourself and having a heart attack. But in reality, exercise is one of the best natural antianxiety solutions.\n\nPhysical activity raises endorphins and serotonin levels to help you feel better emotionally. And when you feel better on the inside, your entire outlook improves. And because your brain can’t equally focus on two things at once, exercise can also take your mind off your problems. Aim for at least 30 minutes of physical activity three to five days a week. Don’t think you have to struggle through a painful workout. Any type of movement is good, so put on your favorite jam and move around the house. Or grab a mat and break out into your [favorite yoga poses](https:\/\/www.healthline.com\/health\/psoriasis\/yoga-poses-for-stress-relief).\n\n## [3\\. Break up with caffeine]()\nA cup of coffee, chocolate, or an ice-cold Coke might help you feel better. But if caffeine is your go-to drug of choice, your anxiety could worsen.\n\nCaffeine gives the nervous system a jolt, which can boost energy levels. But when under pressure, this nervous energy can induce an anxiety attack. Now, the idea of giving up your favorite caffeinated beverage might raise your heart rate and induce anxiety as you read this, but you don’t have to stop cold turkey or give up caffeine completely. It’s all about moderation.\n\nRather than four cups of coffee a day, scale back to one or two normal-sized cups a day —normal as in 8 ounces, not 16 or 32 ounces. Give it a test run and see how you feel. As you wean yourself, slowly introduce other beverages into your diet such as decaffeinated herbal tea, which [can calm your mind and nerves](https:\/\/www.healthline.com\/health\/anxiety\/calming-effects-of-passionflower#Overview1).\n\n## [4\\. Give yourself a bedtime]()\nWith your busy schedule, there’s no time for sleep, right? Some workaholics brag about only needing three or four hours of sleep a night, as if to say, “I’m more determined and committed than everyone else.” But no matter what you might tell yourself, you’re not a robot. Humans [need sleep to function properly](https:\/\/www.healthline.com\/health\/sleep-deprivation\/effects-on-body), so unless you beamed in from some nearby planet, this also applies to you.\n\nWhether you deal with insomnia, purposely limit your amount of sleep, or you’re a self-professed night owl, chronic sleep deprivation makes you susceptible to anxiety. Do yourself (and everyone around you) a favor and get eight to nine hours of sleep every night. Develop a bedtime routine to read a book or do something relaxing before bed. The better prepared you are to get a good night’s sleep, the better quality of sleep you’ll have, which leads to a better morning as well.\n\n## [5\\. Feel OK saying no]()\nYour plate is only so big, and if you overwhelm yourself with everyone else’s personal problems, your anxiety will also worsen. We’ve all heard the adage, “There’s more happiness in giving than receiving.” But nowhere in this sentence does it say you should sit back and let others infringe on your time.\n\nWhether you’re driving someone around on errands, picking up their kids from school, or lending an ear about their problems, you’ll have little strength to care for your personal affairs if you spend almost all your energy caring for others. This doesn’t mean you should never help anyone, but know your limitations, and don’t be afraid to say “no” when you need to.\n\n## [6\\. Don’t skip meals]()\nIf anxiety causes nausea, the thought of eating food is as appealing as eating dirt. But skipping meals can make anxiety worse. Your blood sugar drops when you don’t eat, which causes the release of a stress hormone called cortisol. Cortisol [can help](https:\/\/www.healthline.com\/health\/diet-and-weight-loss\/cortisol-blockers#WhatIsCortisol?2) you perform better under pressure, but it can also make you feel worse if you’re already prone to anxiety.\n\nThe fact that you need to eat doesn’t justify stuffing just anything in your mouth, so this isn’t an excuse to overindulge in sugar and junk food. Sugar doesn’t cause anxiety, but a sugar rush can cause physical symptoms of anxiety, such as nervousness and shaking. And if you begin to obsess over a reaction to sugar, you could have an out-all panic attack.\n\nIncorporate more lean proteins, fruits, vegetables, and healthy fats into your diet. Eat five to six small meals throughout the day, and avoid or limit your intake of sugar and refined carbohydrates.\n\n## [7\\. Give yourself an exit strategy]()\nSometimes, anxiety is due to feeling out of control. You can’t always be in the driver seat of your life, but you can take steps to identify your triggers and cope with circumstances that cause anxiety.\n\nDoes the thought of going into a social situation or meeting new people make you want to jump off a bridge? As everyone at a party engages in exciting conversations, maybe you see yourself holding up the wall and counting down the seconds until you’re put out of your misery. You drove with friends and can’t leave, so you spend the entire night looking like the punchbowl attendant. It’s this fear that makes you decline invitations and sleep through the weekends.\n\nBut what if you had an exit strategy in place before leaving the house? For example, instead of carpooling with your party animal friends, you could drive yourself. This way, you can leave if your anxiety starts to build and you can’t handle another minute of awkward interactions. The more in control you feel, the less anxiety you’ll have.\n\n## [8\\. Live in the moment]()\nOther than the words on this page, what are you thinking about right now? Are you worried about a meeting you have next week? Are you stressed about meeting your financial goals? Or maybe you’re obsessing over whether you’ll be a good parent — although you have zero kids and have no plans to conceive in the near future.\n\nIf you answered “yes” to any of these questions, you’ve just uncovered part of the problem. Like many others with anxiety disorders, you have trouble living in the moment. Instead of worrying about today, you’re already thinking about tomorrow’s problems. And depending on the severity of your anxiety, you might be stressing about yesterday’s mistakes.\n\nYou can’t control the future, and you can’t borrow a time machine and change the past, so here’s a thought: Take each day as it comes. Not to say you can’t be proactive and head off problems. But don’t put too much focus on what has been and what will be that you create anxiety for yourself. Mindfulness and meditation are rooted in living in the moment and have [been proven to ease anxiety](https:\/\/psychcentral.com\/blog\/archives\/2013\/01\/28\/using-mindfulness-to-treat-anxiety-disorders\/). Try practicing for a few minutes a day and increase the duration over time. The best part? You can do it anywhere: in bed, at your work desk, or even on the commute home.\n\n## [Takeaway]()\nAnxiety is a beast, but it is possible to win the battle without medication. Sometimes, overcoming worry and nervousness is simply a matter of modifying your behavior, thoughts, and lifestyle. You can start with a drug-free approach, and then speak with a doctor if your symptoms don’t improve or worsen. These drug-free, antianxiety tactics can even help you complement your medication regimen. Do what works for you, and know that anxiety does not control your life.\n## [Mindful Moves: 15 Minute Yoga Flow for Anxiety]()\n\n### How we reviewed this article:\nSources\n\nHistory\n\nHealthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical journals and associations. We only use quality, credible sources to ensure content accuracy and integrity. You can learn more about how we ensure our content is accurate and current by reading our [editorial policy](https:\/\/www.healthline.com\/about\/process).\n\n- Anxiety: Lifestyle and homeremedies. (2015 December 31)  \n  <http:\/\/www.mayoclinic.org\/diseases-conditions\/anxiety\/manage\/ptc-20168185>\n- Facts and Statistics. (2016,August)  \n  <https:\/\/www.adaa.org\/about-adaa\/press-room\/facts-statistics>\n- Hoffman, G. (2013). Using mindfulness to treatanxiety disorders  \n  <https:\/\/psychcentral.com\/blog\/archives\/2013\/01\/28\/using-mindfulness-to-treat-anxiety-disorders\/>\n- Smith, M., Segal, R., \\&Robinson, L. (2016 December). Anxiety disorders and anxiety attacks  \n  <https:\/\/www.helpguide.org\/articles\/anxiety\/anxiety-attacks-and-anxiety-disorders.htm>\n- Smith, M., Segal, R., & Segal,J. (2016 December). How to stop worrying  \n  <https:\/\/www.helpguide.org\/articles\/anxiety\/how-to-stop-worrying.htm>\n- Stress therapies. (n.d.).Retrieved from  \n  <http:\/\/www.acsedu.co.uk\/Info\/Alternative-Living\/Preventative-Healthcare\/Stress-Therapies.aspx>\n- YJ Editor.(2012, June 5). Let it out with tantrum yoga  \n  <http:\/\/www.yogajournal.com\/uncategorized\/let-it-out-with-tantrum-yoga\/>\n\nShare this article\n\n![](https:\/\/i0.wp.com\/post.healthline.com\/wp-content\/uploads\/2018\/09\/TimothyLegg.png?w=105&h=105)\n\n[Medically reviewed]() by [Timothy J. Legg, PhD, PsyD]() — Written by [Valencia Higuera]() —  [Updated on June 25, 2023]()\n\n## related stories\n- [How I Recovered from Crippling Anxiety](https:\/\/www.healthline.com\/health\/crippling-anxiety?utm_source=ReadNext)\n- [6 Daily Hacks That Help Manage High-Functioning Anxiety](https:\/\/www.healthline.com\/health\/anxiety\/hacks-high-functioning-anxiety?utm_source=ReadNext)\n- [Wearable Trackers May Help Detect Depression Relapse Before It Occurs](https:\/\/www.healthline.com\/health-news\/wearable-trackers-detect-depression-relapse?utm_source=ReadNext)\n- [The Power of Glimmers and Joy Lists](https:\/\/www.healthline.com\/health\/the-power-of-glimmers-and-joy-lists?utm_source=ReadNext)\n- [How Long Does Wellbutrin Take to Work? And Other Reddit Questions Answered](https:\/\/www.healthline.com\/health\/drugs\/wellbutrin-reddit?utm_source=ReadNext)\n\n### Read this next\n- [How I Recovered from Crippling Anxiety](https:\/\/www.healthline.com\/health\/crippling-anxiety?utm_source=ReadNext)\n  \n  Medically reviewed by [Timothy J. Legg, PhD, PsyD](https:\/\/www.healthline.com\/medical-team)\n  \n  [Millions of people around the world experience anxiety or have an anxiety disorder. For some, it's so crippling it makes it impossible to go to work…](https:\/\/www.healthline.com\/health\/crippling-anxiety?utm_source=ReadNext)\n  \n  [READ MORE](https:\/\/www.healthline.com\/health\/crippling-anxiety?utm_source=ReadNext)\n- [6 Daily Hacks That Help Manage High-Functioning Anxiety](https:\/\/www.healthline.com\/health\/anxiety\/hacks-high-functioning-anxiety?utm_source=ReadNext)\n  \n  [If you have high-functioning anxiety, you may be constantly overthinking, overdoing, and overpreparing. You may seem fine to others, while inside you…](https:\/\/www.healthline.com\/health\/anxiety\/hacks-high-functioning-anxiety?utm_source=ReadNext)\n  \n  [READ MORE](https:\/\/www.healthline.com\/health\/anxiety\/hacks-high-functioning-anxiety?utm_source=ReadNext)\n- [Wearable Trackers May Help Detect Depression Relapse Before It Occurs](https:\/\/www.healthline.com\/health-news\/wearable-trackers-detect-depression-relapse?utm_source=ReadNext)\n  \n  [A recent study found that wearable trackers may be able to detect a relapse in depression before it occurs.](https:\/\/www.healthline.com\/health-news\/wearable-trackers-detect-depression-relapse?utm_source=ReadNext)\n  \n  [READ MORE](https:\/\/www.healthline.com\/health-news\/wearable-trackers-detect-depression-relapse?utm_source=ReadNext)\n- [The Power of Glimmers and Joy Lists](https:\/\/www.healthline.com\/health\/the-power-of-glimmers-and-joy-lists?utm_source=ReadNext)\n  \n  Medically reviewed by [Jennifer Litner, PhD, LMFT, CST](https:\/\/www.healthline.com\/medical-team)\n  \n  [Looking for an easy and effective self-care tool? Glimmers and joy lists will make you smile.](https:\/\/www.healthline.com\/health\/the-power-of-glimmers-and-joy-lists?utm_source=ReadNext)\n  \n  [READ MORE](https:\/\/www.healthline.com\/health\/the-power-of-glimmers-and-joy-lists?utm_source=ReadNext)\n- [How Long Does Wellbutrin Take to Work? And Other Reddit Questions Answered](https:\/\/www.healthline.com\/health\/drugs\/wellbutrin-reddit?utm_source=ReadNext)\n  \n  [Get answers to common Reddit questions about starting Wellbutrin such as: How long does it take to start working? Can you make it work faster? And…](https:\/\/www.healthline.com\/health\/drugs\/wellbutrin-reddit?utm_source=ReadNext)\n  \n  [READ MORE](https:\/\/www.healthline.com\/health\/drugs\/wellbutrin-reddit?utm_source=ReadNext)\n- [Antidepressant Side Effects Like Weight, Blood Pressure Changes Vary by Drug](https:\/\/www.healthline.com\/health-news\/antidepressant-side-effects-vary-widely-by-drug?utm_source=ReadNext)\n  \n  [A large new study found that the side effects of antidepressants vary significantly by drug. Some medications resulted in weight loss, while others…](https:\/\/www.healthline.com\/health-news\/antidepressant-side-effects-vary-widely-by-drug?utm_source=ReadNext)\n  \n  [READ MORE](https:\/\/www.healthline.com\/health-news\/antidepressant-side-effects-vary-widely-by-drug?utm_source=ReadNext)\n- [Depression vs. Seasonal Affective Disorder (SAD): Comparison and When to Contact a Doctor](https:\/\/www.healthline.com\/health\/depression-vs-seasonal?utm_source=ReadNext)\n  \n  [Depression causes persistent feelings of sadness. Seasonal affective disorder (SAD) is when depression symptoms occur in winter months. Learn more…](https:\/\/www.healthline.com\/health\/depression-vs-seasonal?utm_source=ReadNext)\n  \n  [READ MORE](https:\/\/www.healthline.com\/health\/depression-vs-seasonal?utm_source=ReadNext)\n- [What Is the Geriatric Depression Scale?](https:\/\/www.healthline.com\/health\/geriatric-depression-scale?utm_source=ReadNext)\n  \n  [The geriatric depression scale is a screening tool that can help identify depression in older adults. Learn about the different versions, their uses…](https:\/\/www.healthline.com\/health\/geriatric-depression-scale?utm_source=ReadNext)\n  \n  [READ MORE](https:\/\/www.healthline.com\/health\/geriatric-depression-scale?utm_source=ReadNext)\n- [Postpartum Depression in Non-Birthing Partners and Parents](https:\/\/www.healthline.com\/health\/male-postpartum-depression?utm_source=ReadNext)\n  \n  Medically reviewed by [Matthew Boland, PhD](https:\/\/www.healthline.com\/medical-team)\n  \n  [Postpartum depression can affect any type of parent or caregiver. This includes fathers, cisgender men, and people with male reproductive organs…](https:\/\/www.healthline.com\/health\/male-postpartum-depression?utm_source=ReadNext)\n  \n  [READ MORE](https:\/\/www.healthline.com\/health\/male-postpartum-depression?utm_source=ReadNext)\n- [Is There a Difference Between Depression and Laziness?](https:\/\/www.healthline.com\/health\/depression-and-laziness?utm_source=ReadNext)\n  \n  Medically reviewed by [Tiffany Taft, PsyD](https:\/\/www.healthline.com\/medical-team)\n  \n  [Depression comes with deep emotional and physical symptoms that often need medical care. Laziness is a behavior, typically temporary and solvable.](https:\/\/www.healthline.com\/health\/depression-and-laziness?utm_source=ReadNext)\n  \n  [READ MORE](https:\/\/www.healthline.com\/health\/depression-and-laziness?utm_source=ReadNext)\n\n© 2026 Healthline Media LLC. All rights reserved. Healthline Media is an RVO Health Company. Our website services, content, and products are for informational purposes only. Healthline Media does not provide medical advice, diagnosis, or treatment. [See additional information](https:\/\/www.healthline.com\/additional-information).\n\n- [About Us](https:\/\/www.healthline.com\/about)\n- [Contact Us](https:\/\/www.healthline.com\/about\/contact-us)\n- [Privacy Policy](https:\/\/www.healthline.com\/privacy-policy)\n- Privacy Settings\n- [Advertising Policy](https:\/\/www.healthline.com\/advertising-policy)\n- [Health Topics](https:\/\/www.healthline.com\/directory\/topics)\n\n- [Sitemap](https:\/\/www.healthline.com\/sitemap)\n- [Medical Affairs](https:\/\/www.healthline.com\/medical-team)\n- [Content Integrity](https:\/\/www.healthline.com\/about\/content-integrity)\n- [Newsletters](https:\/\/www.healthline.com\/newsletter-signup)\n- © 2026 Healthline Media LLC. All rights reserved. Healthline Media is an RVO Health Company. Our website services, content, and products are for informational purposes only. Healthline Media does not provide medical advice, diagnosis, or treatment. [See additional information](https:\/\/www.healthline.com\/additional-information).\n\n© 2026 Healthline Media LLC. All rights reserved. Healthline Media is an RVO Health Company. Our website services, content, and products are for informational purposes only. Healthline Media does not provide medical advice, diagnosis, or treatment. [See additional information](https:\/\/www.healthline.com\/additional-information).\n\n[About](https:\/\/www.healthlinemedia.com\/?utm_source=healthline.com&utm_medium=site&utm_campaign=footer&utm_content=about)[Careers](https:\/\/rvohealth.com\/careers)[Advertise with us](https:\/\/www.healthlinemedia.com\/advertise?utm_source=healthline.com&utm_medium=site&utm_campaign=footer&utm_content=advertise)\n\nOUR BRANDS\n\n[Healthline](https:\/\/www.healthline.com\/)[Medical News Today](https:\/\/www.medicalnewstoday.com\/)[Greatist](https:\/\/greatist.com\/)[Psych Central](https:\/\/psychcentral.com\/)[Bezzy](https:\/\/bezzy.com\/)\n\n![](http:\/\/b.scorecardresearch.com\/p?c1=2&c2=38584006&cv=3.9&cj=1&comscorekw=main)","attrs_readable_markdown":"There are many ways to manage anxiety without medication. Exercise, improving your sleep hygiene, or talking to a trusted friend are just some ways to help ease anxiety.\n\nBetween work, bills, family, and trying to stay healthy, the everyday pressures of life can turn you into an anxious mess. Maybe you were an anxious child who grew into an anxious adult, or maybe you developed anxiety later in life. Regardless of when symptoms began, it’s possible that your mind is in overdrive, and you’re always waiting for the rug to be pulled out from under you.\n\nYou’re not alone. According to the [Anxiety and Depression Association of America](https:\/\/www.adaa.org\/about-adaa\/press-room\/facts-statistics), [anxiety disorders](https:\/\/www.healthline.com\/health\/mental-health\/depression-and-anxiety) are the most common mental illness in the United States, affecting 40 million adults. Like so many others looking for relief, you may have turned to medication for help. Although antianxiety drugs can ease your anxiety, the serenity can come with a price tag in the form of side effects. Trouble sleeping, decreased libido, jumpiness, and increased hunger are some of the most common inconveniences of treating anxiety with drugs.\n\nThe good news is that popping pills isn’t the only way to get your fears and nerves under control. Here are eight simple and effective ways to battle anxiety without medication.\n\n##\nTalking to a trusted friend is one way to cope with anxiety. But there’s something even better than talking: screaming at the top of your lungs. As a kid, you were probably taught not to shout and told to use your “inside voice.” But as an adult, you can make your own rules. So if you’re dealing with pent-up frustrations and anxiety, let it out.\n\nThis doesn’t mean putting fear in others so they feel on edge like you. We’re talking about a healthy release of emotions in a controlled environment. The more you fight anxiety, the more overwhelming it can become. Instead, embrace anxiety as a part of your life, and then let it go. Scream at the top of your lungs, punch a pillow, stomp your feet, or pound your chest. Do whatever helps you get it out! One Los Angeles-based yoga teacher even [developed a class](http:\/\/www.yogajournal.com\/uncategorized\/let-it-out-with-tantrum-yoga\/) called Tantrum Yoga that encourages yogis to try these unconventional methods as a way to release emotion that “gets stuck in our bodies and could turn into stress, disease, etc.”\n\n##\nExercise is probably the last thing you want to do when your mind’s in overdrive. You may worry about post-workout soreness and being unable to walk or sit for the next two days. Or your mind might go to the worst-case scenario and you fear overexerting yourself and having a heart attack. But in reality, exercise is one of the best natural antianxiety solutions.\n\nPhysical activity raises endorphins and serotonin levels to help you feel better emotionally. And when you feel better on the inside, your entire outlook improves. And because your brain can’t equally focus on two things at once, exercise can also take your mind off your problems. Aim for at least 30 minutes of physical activity three to five days a week. Don’t think you have to struggle through a painful workout. Any type of movement is good, so put on your favorite jam and move around the house. Or grab a mat and break out into your [favorite yoga poses](https:\/\/www.healthline.com\/health\/psoriasis\/yoga-poses-for-stress-relief).\n\n##\nA cup of coffee, chocolate, or an ice-cold Coke might help you feel better. But if caffeine is your go-to drug of choice, your anxiety could worsen.\n\nCaffeine gives the nervous system a jolt, which can boost energy levels. But when under pressure, this nervous energy can induce an anxiety attack. Now, the idea of giving up your favorite caffeinated beverage might raise your heart rate and induce anxiety as you read this, but you don’t have to stop cold turkey or give up caffeine completely. It’s all about moderation.\n\nRather than four cups of coffee a day, scale back to one or two normal-sized cups a day —normal as in 8 ounces, not 16 or 32 ounces. Give it a test run and see how you feel. As you wean yourself, slowly introduce other beverages into your diet such as decaffeinated herbal tea, which [can calm your mind and nerves](https:\/\/www.healthline.com\/health\/anxiety\/calming-effects-of-passionflower#Overview1).\n\n##\nWith your busy schedule, there’s no time for sleep, right? Some workaholics brag about only needing three or four hours of sleep a night, as if to say, “I’m more determined and committed than everyone else.” But no matter what you might tell yourself, you’re not a robot. Humans [need sleep to function properly](https:\/\/www.healthline.com\/health\/sleep-deprivation\/effects-on-body), so unless you beamed in from some nearby planet, this also applies to you.\n\nWhether you deal with insomnia, purposely limit your amount of sleep, or you’re a self-professed night owl, chronic sleep deprivation makes you susceptible to anxiety. Do yourself (and everyone around you) a favor and get eight to nine hours of sleep every night. Develop a bedtime routine to read a book or do something relaxing before bed. The better prepared you are to get a good night’s sleep, the better quality of sleep you’ll have, which leads to a better morning as well.\n\n##\nYour plate is only so big, and if you overwhelm yourself with everyone else’s personal problems, your anxiety will also worsen. We’ve all heard the adage, “There’s more happiness in giving than receiving.” But nowhere in this sentence does it say you should sit back and let others infringe on your time.\n\nWhether you’re driving someone around on errands, picking up their kids from school, or lending an ear about their problems, you’ll have little strength to care for your personal affairs if you spend almost all your energy caring for others. This doesn’t mean you should never help anyone, but know your limitations, and don’t be afraid to say “no” when you need to.\n\n##\nIf anxiety causes nausea, the thought of eating food is as appealing as eating dirt. But skipping meals can make anxiety worse. Your blood sugar drops when you don’t eat, which causes the release of a stress hormone called cortisol. Cortisol [can help](https:\/\/www.healthline.com\/health\/diet-and-weight-loss\/cortisol-blockers#WhatIsCortisol?2) you perform better under pressure, but it can also make you feel worse if you’re already prone to anxiety.\n\nThe fact that you need to eat doesn’t justify stuffing just anything in your mouth, so this isn’t an excuse to overindulge in sugar and junk food. Sugar doesn’t cause anxiety, but a sugar rush can cause physical symptoms of anxiety, such as nervousness and shaking. And if you begin to obsess over a reaction to sugar, you could have an out-all panic attack.\n\nIncorporate more lean proteins, fruits, vegetables, and healthy fats into your diet. Eat five to six small meals throughout the day, and avoid or limit your intake of sugar and refined carbohydrates.\n\n##\nSometimes, anxiety is due to feeling out of control. You can’t always be in the driver seat of your life, but you can take steps to identify your triggers and cope with circumstances that cause anxiety.\n\nDoes the thought of going into a social situation or meeting new people make you want to jump off a bridge? As everyone at a party engages in exciting conversations, maybe you see yourself holding up the wall and counting down the seconds until you’re put out of your misery. You drove with friends and can’t leave, so you spend the entire night looking like the punchbowl attendant. It’s this fear that makes you decline invitations and sleep through the weekends.\n\nBut what if you had an exit strategy in place before leaving the house? For example, instead of carpooling with your party animal friends, you could drive yourself. This way, you can leave if your anxiety starts to build and you can’t handle another minute of awkward interactions. The more in control you feel, the less anxiety you’ll have.\n\n##\nOther than the words on this page, what are you thinking about right now? Are you worried about a meeting you have next week? Are you stressed about meeting your financial goals? Or maybe you’re obsessing over whether you’ll be a good parent — although you have zero kids and have no plans to conceive in the near future.\n\nIf you answered “yes” to any of these questions, you’ve just uncovered part of the problem. Like many others with anxiety disorders, you have trouble living in the moment. Instead of worrying about today, you’re already thinking about tomorrow’s problems. And depending on the severity of your anxiety, you might be stressing about yesterday’s mistakes.\n\nYou can’t control the future, and you can’t borrow a time machine and change the past, so here’s a thought: Take each day as it comes. Not to say you can’t be proactive and head off problems. But don’t put too much focus on what has been and what will be that you create anxiety for yourself. Mindfulness and meditation are rooted in living in the moment and have [been proven to ease anxiety](https:\/\/psychcentral.com\/blog\/archives\/2013\/01\/28\/using-mindfulness-to-treat-anxiety-disorders\/). Try practicing for a few minutes a day and increase the duration over time. The best part? You can do it anywhere: in bed, at your work desk, or even on the commute home.\n\n##\nAnxiety is a beast, but it is possible to win the battle without medication. Sometimes, overcoming worry and nervousness is simply a matter of modifying your behavior, thoughts, and lifestyle. You can start with a drug-free approach, and then speak with a doctor if your symptoms don’t improve or worsen. These drug-free, antianxiety tactics can even help you complement your medication regimen. Do what works for you, and know that anxiety does not control your life.","meta_canonical":null}

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URL	https://www.healthline.com/health/effective-ways-to-fight-anxiety-without-drugs
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Meta Title	8 Effective Ways to Fight Anxiety Without Drugs
Meta Description	While anxiety medications can help with this common condition, the side effects may make you feel worse. Instead, try these simple anxiety fighters.
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Boilerpipe Text	There are many ways to manage anxiety without medication. Exercise, improving your sleep hygiene, or talking to a trusted friend are just some ways to help ease anxiety. Between work, bills, family, and trying to stay healthy, the everyday pressures of life can turn you into an anxious mess. Maybe you were an anxious child who grew into an anxious adult, or maybe you developed anxiety later in life. Regardless of when symptoms began, it’s possible that your mind is in overdrive, and you’re always waiting for the rug to be pulled out from under you. You’re not alone. According to the Anxiety and Depression Association of America , anxiety disorders are the most common mental illness in the United States, affecting 40 million adults. Like so many others looking for relief, you may have turned to medication for help. Although antianxiety drugs can ease your anxiety, the serenity can come with a price tag in the form of side effects. Trouble sleeping, decreased libido, jumpiness, and increased hunger are some of the most common inconveniences of treating anxiety with drugs. The good news is that popping pills isn’t the only way to get your fears and nerves under control. Here are eight simple and effective ways to battle anxiety without medication. Talking to a trusted friend is one way to cope with anxiety. But there’s something even better than talking: screaming at the top of your lungs. As a kid, you were probably taught not to shout and told to use your “inside voice.” But as an adult, you can make your own rules. So if you’re dealing with pent-up frustrations and anxiety, let it out. This doesn’t mean putting fear in others so they feel on edge like you. We’re talking about a healthy release of emotions in a controlled environment. The more you fight anxiety, the more overwhelming it can become. Instead, embrace anxiety as a part of your life, and then let it go. Scream at the top of your lungs, punch a pillow, stomp your feet, or pound your chest. Do whatever helps you get it out! One Los Angeles-based yoga teacher even developed a class called Tantrum Yoga that encourages yogis to try these unconventional methods as a way to release emotion that “gets stuck in our bodies and could turn into stress, disease, etc.” Exercise is probably the last thing you want to do when your mind’s in overdrive. You may worry about post-workout soreness and being unable to walk or sit for the next two days. Or your mind might go to the worst-case scenario and you fear overexerting yourself and having a heart attack. But in reality, exercise is one of the best natural antianxiety solutions. Physical activity raises endorphins and serotonin levels to help you feel better emotionally. And when you feel better on the inside, your entire outlook improves. And because your brain can’t equally focus on two things at once, exercise can also take your mind off your problems. Aim for at least 30 minutes of physical activity three to five days a week. Don’t think you have to struggle through a painful workout. Any type of movement is good, so put on your favorite jam and move around the house. Or grab a mat and break out into your favorite yoga poses . A cup of coffee, chocolate, or an ice-cold Coke might help you feel better. But if caffeine is your go-to drug of choice, your anxiety could worsen. Caffeine gives the nervous system a jolt, which can boost energy levels. But when under pressure, this nervous energy can induce an anxiety attack. Now, the idea of giving up your favorite caffeinated beverage might raise your heart rate and induce anxiety as you read this, but you don’t have to stop cold turkey or give up caffeine completely. It’s all about moderation. Rather than four cups of coffee a day, scale back to one or two normal-sized cups a day —normal as in 8 ounces, not 16 or 32 ounces. Give it a test run and see how you feel. As you wean yourself, slowly introduce other beverages into your diet such as decaffeinated herbal tea, which can calm your mind and nerves . With your busy schedule, there’s no time for sleep, right? Some workaholics brag about only needing three or four hours of sleep a night, as if to say, “I’m more determined and committed than everyone else.” But no matter what you might tell yourself, you’re not a robot. Humans need sleep to function properly , so unless you beamed in from some nearby planet, this also applies to you. Whether you deal with insomnia, purposely limit your amount of sleep, or you’re a self-professed night owl, chronic sleep deprivation makes you susceptible to anxiety. Do yourself (and everyone around you) a favor and get eight to nine hours of sleep every night. Develop a bedtime routine to read a book or do something relaxing before bed. The better prepared you are to get a good night’s sleep, the better quality of sleep you’ll have, which leads to a better morning as well. Your plate is only so big, and if you overwhelm yourself with everyone else’s personal problems, your anxiety will also worsen. We’ve all heard the adage, “There’s more happiness in giving than receiving.” But nowhere in this sentence does it say you should sit back and let others infringe on your time. Whether you’re driving someone around on errands, picking up their kids from school, or lending an ear about their problems, you’ll have little strength to care for your personal affairs if you spend almost all your energy caring for others. This doesn’t mean you should never help anyone, but know your limitations, and don’t be afraid to say “no” when you need to. If anxiety causes nausea, the thought of eating food is as appealing as eating dirt. But skipping meals can make anxiety worse. Your blood sugar drops when you don’t eat, which causes the release of a stress hormone called cortisol. Cortisol can help you perform better under pressure, but it can also make you feel worse if you’re already prone to anxiety. The fact that you need to eat doesn’t justify stuffing just anything in your mouth, so this isn’t an excuse to overindulge in sugar and junk food. Sugar doesn’t cause anxiety, but a sugar rush can cause physical symptoms of anxiety, such as nervousness and shaking. And if you begin to obsess over a reaction to sugar, you could have an out-all panic attack. Incorporate more lean proteins, fruits, vegetables, and healthy fats into your diet. Eat five to six small meals throughout the day, and avoid or limit your intake of sugar and refined carbohydrates. Sometimes, anxiety is due to feeling out of control. You can’t always be in the driver seat of your life, but you can take steps to identify your triggers and cope with circumstances that cause anxiety. Does the thought of going into a social situation or meeting new people make you want to jump off a bridge? As everyone at a party engages in exciting conversations, maybe you see yourself holding up the wall and counting down the seconds until you’re put out of your misery. You drove with friends and can’t leave, so you spend the entire night looking like the punchbowl attendant. It’s this fear that makes you decline invitations and sleep through the weekends. But what if you had an exit strategy in place before leaving the house? For example, instead of carpooling with your party animal friends, you could drive yourself. This way, you can leave if your anxiety starts to build and you can’t handle another minute of awkward interactions. The more in control you feel, the less anxiety you’ll have. Other than the words on this page, what are you thinking about right now? Are you worried about a meeting you have next week? Are you stressed about meeting your financial goals? Or maybe you’re obsessing over whether you’ll be a good parent — although you have zero kids and have no plans to conceive in the near future. If you answered “yes” to any of these questions, you’ve just uncovered part of the problem. Like many others with anxiety disorders, you have trouble living in the moment. Instead of worrying about today, you’re already thinking about tomorrow’s problems. And depending on the severity of your anxiety, you might be stressing about yesterday’s mistakes. You can’t control the future, and you can’t borrow a time machine and change the past, so here’s a thought: Take each day as it comes. Not to say you can’t be proactive and head off problems. But don’t put too much focus on what has been and what will be that you create anxiety for yourself. Mindfulness and meditation are rooted in living in the moment and have been proven to ease anxiety . Try practicing for a few minutes a day and increase the duration over time. The best part? You can do it anywhere: in bed, at your work desk, or even on the commute home. Anxiety is a beast, but it is possible to win the battle without medication. Sometimes, overcoming worry and nervousness is simply a matter of modifying your behavior, thoughts, and lifestyle. You can start with a drug-free approach, and then speak with a doctor if your symptoms don’t improve or worsen. These drug-free, antianxiety tactics can even help you complement your medication regimen. Do what works for you, and know that anxiety does not control your life.
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Subscribe [Anxiety and Depression](https://www.healthline.com/anxiety-and-depression) - [Anxiety Treatment](https://www.healthline.com/anxiety-and-depression/anxiety-treatment) - [Depression Treatment](https://www.healthline.com/anxiety-and-depression/depression-treatment) - [Crisis Support](https://www.healthline.com/anxiety-and-depression/crisis-support) - [Navigating Therapy](https://www.healthline.com/anxiety-and-depression/therapy) - [Symptoms](https://www.healthline.com/anxiety-and-depression/symptom-management) - [Better Sleep](https://www.healthline.com/anxiety-and-depression/sleep-resources) - [Nutrition & Supplements](https://www.healthline.com/anxiety-and-depression/nutrition-supplements) - [Relationships](https://www.healthline.com/anxiety-and-depression/relationships) - [Emotional Well-Being](https://www.healthline.com/anxiety-and-depression/emotional-well-being) - [Physical Activity & Exercises](https://www.healthline.com/anxiety-and-depression/physical-activity-exercises) - [Resources for Doctors' Visits](https://www.healthline.com/anxiety-and-depression/doctor-guide) - [Comorbidities](https://www.healthline.com/anxiety-and-depression/comorbidities) # When in Doubt, Shout It Out! 8 Drug-Free Ways to Battle Anxiety ![](https://i0.wp.com/post.healthline.com/wp-content/uploads/2018/09/TimothyLegg.png?w=105&h=105) [Medically reviewed]() by [Timothy J. Legg, PhD, PsyD]() — Written by [Valencia Higuera]() — [Updated on June 25, 2023]() There are many ways to manage anxiety without medication. Exercise, improving your sleep hygiene, or talking to a trusted friend are just some ways to help ease anxiety. ![](https://i0.wp.com/images-prod.healthline.com/hlcmsresource/images/topic_centers/Anxiety/1296x728-shout.jpg?w=1155&h=1528) [Share on Pinterest](https://www.pinterest.com/pin/create/button/?url=https%3A%2F%2Fwww.healthline.com%2Fhealth%2Feffective-ways-to-fight-anxiety-without-drugs&media=https%3A%2F%2Fimages-prod.healthline.com%2Fhlcmsresource%2Fimages%2Ftopic_centers%2FAnxiety%2F1296x728-shout.jpg&description=8%20Effective%20Ways%20to%20Fight%20Anxiety%20Without%20Drugs "Share on Pinterest") Between work, bills, family, and trying to stay healthy, the everyday pressures of life can turn you into an anxious mess. Maybe you were an anxious child who grew into an anxious adult, or maybe you developed anxiety later in life. Regardless of when symptoms began, it’s possible that your mind is in overdrive, and you’re always waiting for the rug to be pulled out from under you. You’re not alone. According to the [Anxiety and Depression Association of America](https://www.adaa.org/about-adaa/press-room/facts-statistics), [anxiety disorders](https://www.healthline.com/health/mental-health/depression-and-anxiety) are the most common mental illness in the United States, affecting 40 million adults. Like so many others looking for relief, you may have turned to medication for help. Although antianxiety drugs can ease your anxiety, the serenity can come with a price tag in the form of side effects. Trouble sleeping, decreased libido, jumpiness, and increased hunger are some of the most common inconveniences of treating anxiety with drugs. The good news is that popping pills isn’t the only way to get your fears and nerves under control. Here are eight simple and effective ways to battle anxiety without medication. ## [1\. Shout it out]() Talking to a trusted friend is one way to cope with anxiety. But there’s something even better than talking: screaming at the top of your lungs. As a kid, you were probably taught not to shout and told to use your “inside voice.” But as an adult, you can make your own rules. So if you’re dealing with pent-up frustrations and anxiety, let it out. This doesn’t mean putting fear in others so they feel on edge like you. We’re talking about a healthy release of emotions in a controlled environment. The more you fight anxiety, the more overwhelming it can become. Instead, embrace anxiety as a part of your life, and then let it go. Scream at the top of your lungs, punch a pillow, stomp your feet, or pound your chest. Do whatever helps you get it out! One Los Angeles-based yoga teacher even [developed a class](http://www.yogajournal.com/uncategorized/let-it-out-with-tantrum-yoga/) called Tantrum Yoga that encourages yogis to try these unconventional methods as a way to release emotion that “gets stuck in our bodies and could turn into stress, disease, etc.” ## [2\. Get moving]() Exercise is probably the last thing you want to do when your mind’s in overdrive. You may worry about post-workout soreness and being unable to walk or sit for the next two days. Or your mind might go to the worst-case scenario and you fear overexerting yourself and having a heart attack. But in reality, exercise is one of the best natural antianxiety solutions. Physical activity raises endorphins and serotonin levels to help you feel better emotionally. And when you feel better on the inside, your entire outlook improves. And because your brain can’t equally focus on two things at once, exercise can also take your mind off your problems. Aim for at least 30 minutes of physical activity three to five days a week. Don’t think you have to struggle through a painful workout. Any type of movement is good, so put on your favorite jam and move around the house. Or grab a mat and break out into your [favorite yoga poses](https://www.healthline.com/health/psoriasis/yoga-poses-for-stress-relief). ## [3\. Break up with caffeine]() A cup of coffee, chocolate, or an ice-cold Coke might help you feel better. But if caffeine is your go-to drug of choice, your anxiety could worsen. Caffeine gives the nervous system a jolt, which can boost energy levels. But when under pressure, this nervous energy can induce an anxiety attack. Now, the idea of giving up your favorite caffeinated beverage might raise your heart rate and induce anxiety as you read this, but you don’t have to stop cold turkey or give up caffeine completely. It’s all about moderation. Rather than four cups of coffee a day, scale back to one or two normal-sized cups a day —normal as in 8 ounces, not 16 or 32 ounces. Give it a test run and see how you feel. As you wean yourself, slowly introduce other beverages into your diet such as decaffeinated herbal tea, which [can calm your mind and nerves](https://www.healthline.com/health/anxiety/calming-effects-of-passionflower#Overview1). ## [4\. Give yourself a bedtime]() With your busy schedule, there’s no time for sleep, right? Some workaholics brag about only needing three or four hours of sleep a night, as if to say, “I’m more determined and committed than everyone else.” But no matter what you might tell yourself, you’re not a robot. Humans [need sleep to function properly](https://www.healthline.com/health/sleep-deprivation/effects-on-body), so unless you beamed in from some nearby planet, this also applies to you. Whether you deal with insomnia, purposely limit your amount of sleep, or you’re a self-professed night owl, chronic sleep deprivation makes you susceptible to anxiety. Do yourself (and everyone around you) a favor and get eight to nine hours of sleep every night. Develop a bedtime routine to read a book or do something relaxing before bed. The better prepared you are to get a good night’s sleep, the better quality of sleep you’ll have, which leads to a better morning as well. ## [5\. Feel OK saying no]() Your plate is only so big, and if you overwhelm yourself with everyone else’s personal problems, your anxiety will also worsen. We’ve all heard the adage, “There’s more happiness in giving than receiving.” But nowhere in this sentence does it say you should sit back and let others infringe on your time. Whether you’re driving someone around on errands, picking up their kids from school, or lending an ear about their problems, you’ll have little strength to care for your personal affairs if you spend almost all your energy caring for others. This doesn’t mean you should never help anyone, but know your limitations, and don’t be afraid to say “no” when you need to. ## [6\. Don’t skip meals]() If anxiety causes nausea, the thought of eating food is as appealing as eating dirt. But skipping meals can make anxiety worse. Your blood sugar drops when you don’t eat, which causes the release of a stress hormone called cortisol. Cortisol [can help](https://www.healthline.com/health/diet-and-weight-loss/cortisol-blockers#WhatIsCortisol?2) you perform better under pressure, but it can also make you feel worse if you’re already prone to anxiety. The fact that you need to eat doesn’t justify stuffing just anything in your mouth, so this isn’t an excuse to overindulge in sugar and junk food. Sugar doesn’t cause anxiety, but a sugar rush can cause physical symptoms of anxiety, such as nervousness and shaking. And if you begin to obsess over a reaction to sugar, you could have an out-all panic attack. Incorporate more lean proteins, fruits, vegetables, and healthy fats into your diet. Eat five to six small meals throughout the day, and avoid or limit your intake of sugar and refined carbohydrates. ## [7\. Give yourself an exit strategy]() Sometimes, anxiety is due to feeling out of control. You can’t always be in the driver seat of your life, but you can take steps to identify your triggers and cope with circumstances that cause anxiety. Does the thought of going into a social situation or meeting new people make you want to jump off a bridge? As everyone at a party engages in exciting conversations, maybe you see yourself holding up the wall and counting down the seconds until you’re put out of your misery. You drove with friends and can’t leave, so you spend the entire night looking like the punchbowl attendant. It’s this fear that makes you decline invitations and sleep through the weekends. But what if you had an exit strategy in place before leaving the house? For example, instead of carpooling with your party animal friends, you could drive yourself. This way, you can leave if your anxiety starts to build and you can’t handle another minute of awkward interactions. The more in control you feel, the less anxiety you’ll have. ## [8\. Live in the moment]() Other than the words on this page, what are you thinking about right now? Are you worried about a meeting you have next week? Are you stressed about meeting your financial goals? Or maybe you’re obsessing over whether you’ll be a good parent — although you have zero kids and have no plans to conceive in the near future. If you answered “yes” to any of these questions, you’ve just uncovered part of the problem. Like many others with anxiety disorders, you have trouble living in the moment. Instead of worrying about today, you’re already thinking about tomorrow’s problems. And depending on the severity of your anxiety, you might be stressing about yesterday’s mistakes. You can’t control the future, and you can’t borrow a time machine and change the past, so here’s a thought: Take each day as it comes. Not to say you can’t be proactive and head off problems. But don’t put too much focus on what has been and what will be that you create anxiety for yourself. Mindfulness and meditation are rooted in living in the moment and have [been proven to ease anxiety](https://psychcentral.com/blog/archives/2013/01/28/using-mindfulness-to-treat-anxiety-disorders/). Try practicing for a few minutes a day and increase the duration over time. The best part? You can do it anywhere: in bed, at your work desk, or even on the commute home. ## [Takeaway]() Anxiety is a beast, but it is possible to win the battle without medication. Sometimes, overcoming worry and nervousness is simply a matter of modifying your behavior, thoughts, and lifestyle. You can start with a drug-free approach, and then speak with a doctor if your symptoms don’t improve or worsen. These drug-free, antianxiety tactics can even help you complement your medication regimen. Do what works for you, and know that anxiety does not control your life. ## [Mindful Moves: 15 Minute Yoga Flow for Anxiety]() ### How we reviewed this article: Sources History Healthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical journals and associations. We only use quality, credible sources to ensure content accuracy and integrity. You can learn more about how we ensure our content is accurate and current by reading our [editorial policy](https://www.healthline.com/about/process). - Anxiety: Lifestyle and homeremedies. (2015 December 31) <http://www.mayoclinic.org/diseases-conditions/anxiety/manage/ptc-20168185> - Facts and Statistics. (2016,August) <https://www.adaa.org/about-adaa/press-room/facts-statistics> - Hoffman, G. (2013). Using mindfulness to treatanxiety disorders <https://psychcentral.com/blog/archives/2013/01/28/using-mindfulness-to-treat-anxiety-disorders/> - Smith, M., Segal, R., \&Robinson, L. (2016 December). Anxiety disorders and anxiety attacks <https://www.helpguide.org/articles/anxiety/anxiety-attacks-and-anxiety-disorders.htm> - Smith, M., Segal, R., & Segal,J. (2016 December). How to stop worrying <https://www.helpguide.org/articles/anxiety/how-to-stop-worrying.htm> - Stress therapies. (n.d.).Retrieved from <http://www.acsedu.co.uk/Info/Alternative-Living/Preventative-Healthcare/Stress-Therapies.aspx> - YJ Editor.(2012, June 5). Let it out with tantrum yoga <http://www.yogajournal.com/uncategorized/let-it-out-with-tantrum-yoga/> Share this article ![](https://i0.wp.com/post.healthline.com/wp-content/uploads/2018/09/TimothyLegg.png?w=105&h=105) [Medically reviewed]() by [Timothy J. Legg, PhD, PsyD]() — Written by [Valencia Higuera]() — [Updated on June 25, 2023]() ## related stories - [How I Recovered from Crippling Anxiety](https://www.healthline.com/health/crippling-anxiety?utm_source=ReadNext) - [6 Daily Hacks That Help Manage High-Functioning Anxiety](https://www.healthline.com/health/anxiety/hacks-high-functioning-anxiety?utm_source=ReadNext) - [Wearable Trackers May Help Detect Depression Relapse Before It Occurs](https://www.healthline.com/health-news/wearable-trackers-detect-depression-relapse?utm_source=ReadNext) - [The Power of Glimmers and Joy Lists](https://www.healthline.com/health/the-power-of-glimmers-and-joy-lists?utm_source=ReadNext) - [How Long Does Wellbutrin Take to Work? And Other Reddit Questions Answered](https://www.healthline.com/health/drugs/wellbutrin-reddit?utm_source=ReadNext) ### Read this next - [How I Recovered from Crippling Anxiety](https://www.healthline.com/health/crippling-anxiety?utm_source=ReadNext) Medically reviewed by [Timothy J. Legg, PhD, PsyD](https://www.healthline.com/medical-team) [Millions of people around the world experience anxiety or have an anxiety disorder. For some, it's so crippling it makes it impossible to go to work…](https://www.healthline.com/health/crippling-anxiety?utm_source=ReadNext) [READ MORE](https://www.healthline.com/health/crippling-anxiety?utm_source=ReadNext) - [6 Daily Hacks That Help Manage High-Functioning Anxiety](https://www.healthline.com/health/anxiety/hacks-high-functioning-anxiety?utm_source=ReadNext) [If you have high-functioning anxiety, you may be constantly overthinking, overdoing, and overpreparing. 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Readable Markdown	There are many ways to manage anxiety without medication. Exercise, improving your sleep hygiene, or talking to a trusted friend are just some ways to help ease anxiety. Between work, bills, family, and trying to stay healthy, the everyday pressures of life can turn you into an anxious mess. Maybe you were an anxious child who grew into an anxious adult, or maybe you developed anxiety later in life. Regardless of when symptoms began, it’s possible that your mind is in overdrive, and you’re always waiting for the rug to be pulled out from under you. You’re not alone. According to the [Anxiety and Depression Association of America](https://www.adaa.org/about-adaa/press-room/facts-statistics), [anxiety disorders](https://www.healthline.com/health/mental-health/depression-and-anxiety) are the most common mental illness in the United States, affecting 40 million adults. Like so many others looking for relief, you may have turned to medication for help. Although antianxiety drugs can ease your anxiety, the serenity can come with a price tag in the form of side effects. Trouble sleeping, decreased libido, jumpiness, and increased hunger are some of the most common inconveniences of treating anxiety with drugs. The good news is that popping pills isn’t the only way to get your fears and nerves under control. Here are eight simple and effective ways to battle anxiety without medication. ## Talking to a trusted friend is one way to cope with anxiety. But there’s something even better than talking: screaming at the top of your lungs. As a kid, you were probably taught not to shout and told to use your “inside voice.” But as an adult, you can make your own rules. So if you’re dealing with pent-up frustrations and anxiety, let it out. This doesn’t mean putting fear in others so they feel on edge like you. We’re talking about a healthy release of emotions in a controlled environment. The more you fight anxiety, the more overwhelming it can become. Instead, embrace anxiety as a part of your life, and then let it go. Scream at the top of your lungs, punch a pillow, stomp your feet, or pound your chest. Do whatever helps you get it out! One Los Angeles-based yoga teacher even [developed a class](http://www.yogajournal.com/uncategorized/let-it-out-with-tantrum-yoga/) called Tantrum Yoga that encourages yogis to try these unconventional methods as a way to release emotion that “gets stuck in our bodies and could turn into stress, disease, etc.” ## Exercise is probably the last thing you want to do when your mind’s in overdrive. You may worry about post-workout soreness and being unable to walk or sit for the next two days. Or your mind might go to the worst-case scenario and you fear overexerting yourself and having a heart attack. But in reality, exercise is one of the best natural antianxiety solutions. Physical activity raises endorphins and serotonin levels to help you feel better emotionally. And when you feel better on the inside, your entire outlook improves. And because your brain can’t equally focus on two things at once, exercise can also take your mind off your problems. Aim for at least 30 minutes of physical activity three to five days a week. Don’t think you have to struggle through a painful workout. Any type of movement is good, so put on your favorite jam and move around the house. Or grab a mat and break out into your [favorite yoga poses](https://www.healthline.com/health/psoriasis/yoga-poses-for-stress-relief). ## A cup of coffee, chocolate, or an ice-cold Coke might help you feel better. But if caffeine is your go-to drug of choice, your anxiety could worsen. Caffeine gives the nervous system a jolt, which can boost energy levels. But when under pressure, this nervous energy can induce an anxiety attack. Now, the idea of giving up your favorite caffeinated beverage might raise your heart rate and induce anxiety as you read this, but you don’t have to stop cold turkey or give up caffeine completely. It’s all about moderation. Rather than four cups of coffee a day, scale back to one or two normal-sized cups a day —normal as in 8 ounces, not 16 or 32 ounces. Give it a test run and see how you feel. As you wean yourself, slowly introduce other beverages into your diet such as decaffeinated herbal tea, which [can calm your mind and nerves](https://www.healthline.com/health/anxiety/calming-effects-of-passionflower#Overview1). ## With your busy schedule, there’s no time for sleep, right? Some workaholics brag about only needing three or four hours of sleep a night, as if to say, “I’m more determined and committed than everyone else.” But no matter what you might tell yourself, you’re not a robot. Humans [need sleep to function properly](https://www.healthline.com/health/sleep-deprivation/effects-on-body), so unless you beamed in from some nearby planet, this also applies to you. Whether you deal with insomnia, purposely limit your amount of sleep, or you’re a self-professed night owl, chronic sleep deprivation makes you susceptible to anxiety. Do yourself (and everyone around you) a favor and get eight to nine hours of sleep every night. Develop a bedtime routine to read a book or do something relaxing before bed. The better prepared you are to get a good night’s sleep, the better quality of sleep you’ll have, which leads to a better morning as well. ## Your plate is only so big, and if you overwhelm yourself with everyone else’s personal problems, your anxiety will also worsen. We’ve all heard the adage, “There’s more happiness in giving than receiving.” But nowhere in this sentence does it say you should sit back and let others infringe on your time. Whether you’re driving someone around on errands, picking up their kids from school, or lending an ear about their problems, you’ll have little strength to care for your personal affairs if you spend almost all your energy caring for others. This doesn’t mean you should never help anyone, but know your limitations, and don’t be afraid to say “no” when you need to. ## If anxiety causes nausea, the thought of eating food is as appealing as eating dirt. But skipping meals can make anxiety worse. Your blood sugar drops when you don’t eat, which causes the release of a stress hormone called cortisol. Cortisol [can help](https://www.healthline.com/health/diet-and-weight-loss/cortisol-blockers#WhatIsCortisol?2) you perform better under pressure, but it can also make you feel worse if you’re already prone to anxiety. The fact that you need to eat doesn’t justify stuffing just anything in your mouth, so this isn’t an excuse to overindulge in sugar and junk food. Sugar doesn’t cause anxiety, but a sugar rush can cause physical symptoms of anxiety, such as nervousness and shaking. And if you begin to obsess over a reaction to sugar, you could have an out-all panic attack. Incorporate more lean proteins, fruits, vegetables, and healthy fats into your diet. Eat five to six small meals throughout the day, and avoid or limit your intake of sugar and refined carbohydrates. ## Sometimes, anxiety is due to feeling out of control. You can’t always be in the driver seat of your life, but you can take steps to identify your triggers and cope with circumstances that cause anxiety. Does the thought of going into a social situation or meeting new people make you want to jump off a bridge? As everyone at a party engages in exciting conversations, maybe you see yourself holding up the wall and counting down the seconds until you’re put out of your misery. You drove with friends and can’t leave, so you spend the entire night looking like the punchbowl attendant. It’s this fear that makes you decline invitations and sleep through the weekends. But what if you had an exit strategy in place before leaving the house? For example, instead of carpooling with your party animal friends, you could drive yourself. This way, you can leave if your anxiety starts to build and you can’t handle another minute of awkward interactions. The more in control you feel, the less anxiety you’ll have. ## Other than the words on this page, what are you thinking about right now? Are you worried about a meeting you have next week? Are you stressed about meeting your financial goals? Or maybe you’re obsessing over whether you’ll be a good parent — although you have zero kids and have no plans to conceive in the near future. If you answered “yes” to any of these questions, you’ve just uncovered part of the problem. Like many others with anxiety disorders, you have trouble living in the moment. Instead of worrying about today, you’re already thinking about tomorrow’s problems. And depending on the severity of your anxiety, you might be stressing about yesterday’s mistakes. You can’t control the future, and you can’t borrow a time machine and change the past, so here’s a thought: Take each day as it comes. Not to say you can’t be proactive and head off problems. But don’t put too much focus on what has been and what will be that you create anxiety for yourself. Mindfulness and meditation are rooted in living in the moment and have [been proven to ease anxiety](https://psychcentral.com/blog/archives/2013/01/28/using-mindfulness-to-treat-anxiety-disorders/). Try practicing for a few minutes a day and increase the duration over time. The best part? You can do it anywhere: in bed, at your work desk, or even on the commute home. ## Anxiety is a beast, but it is possible to win the battle without medication. Sometimes, overcoming worry and nervousness is simply a matter of modifying your behavior, thoughts, and lifestyle. You can start with a drug-free approach, and then speak with a doctor if your symptoms don’t improve or worsen. These drug-free, antianxiety tactics can even help you complement your medication regimen. Do what works for you, and know that anxiety does not control your life.
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