🕷️ Crawler Inspector

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Raw Queries and Responses

1. Shard Calculation

Query:

Response:

Calculated Shard: 110 (from laksa141)

2. Crawled Status Check

Query:

curl -X POST \
  'http://laksa110.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.medicalnewstoday.com/articles/how-to-treat-anxiety-without-medication\')), getAhrefsUnparsedNoserviceFromURL(\'https://www.medicalnewstoday.com/articles/how-to-treat-anxiety-without-medication\'))) FORMAT JSONEachRow'

Response:

{"found_url":"https:\/\/www.medicalnewstoday.com\/articles\/how-to-treat-anxiety-without-medication","crawl_time":1770002885,"first_indexed_time":1618407497,"http_code":200,"src_unparsed":"com,medicalnewstoday!www,\/articles\/how-to-treat-anxiety-without-medication s443","src_root_hash":"5853625527623639710","history_drop_reason":null,"meta_title":"How to treat anxiety without medication: Natural remedies","meta_descriptions":["There are many ways to treat anxiety without medication, from various types of therapy to dietary and lifestyle factors. Learn more here."],"attrs_boilerpipe_text":"Anxiety treatment without medication can work for some people. However, it is important for people to work with a medical professional and discuss their specific concerns about medication.\nIf a person is currently taking anxiety medication, they should not stop taking the medication without a doctor’s recommendation. It may be necessary to taper, or gradually reduce the dosage, if a person wishes to try other treatments instead.\nKeep reading to learn more about treating anxiety without medication, including through psychotherapy, diet, alternative therapies, and more.\nPsychotherapy\ncan be an effective intervention for anxiety. In fact, the\nAmerican Psychological Association\nemphasizes that therapy is typically more effective than medication. This is because psychotherapy gives a person the chance to talk about their anxiety, explore coping mechanisms, and work through experiences that contribute to their anxiety.\nOne type of psychotherapy that may be effective is\ncognitive behavioral therapy (CBT)\n. This treatment focuses on helping a person understand the connection between their thoughts, emotions, and behaviors.\nThrough CBT, a person learns to disrupt automatic negative thoughts and find alternatives to anxious patterns of thinking.\nPhysical activity and exercise can help manage symptoms of anxiety.\nA\n2018 systematic review\nand meta-analysis found that aerobic exercise — especially high intensity exercise — could be particularly beneficial.\nHowever, the authors of that study caution that the wide variability in types of exercise included in the review and the small sample sizes of many studies limit the data.\nMore research is necessary to prove conclusively that exercise is an effective treatment for anxiety.\nSome people find that changing their diet helps reduce anxiety. Options to consider include:\nReducing caffeine:\nA\n2024 meta-analysis\nfound that\ncaffeine\ncan increase the risk of anxiety, with higher intakes of caffeine more likely to have a detrimental effect on anxiety. Try reducing caffeine intake, especially late in the day or before bed. Caffeine is a stimulant, which means it can speed up activity in the brain and body, making a person feel restless and anxious.\nDrinking less alcohol:\nAlthough\nfew studies\nhave directly assessed the link between alcohol and anxiety, many people self-medicate with alcohol. Some drinkers report an improvement in anxiety symptoms when they stop drinking or reduce their alcohol consumption. A person may wish to consider reducing their alcohol intake if they currently consume alcohol. Keeping a journal can help them track any changes in their symptoms.\nKeeping a food log:\nSome people may consider keeping a food log to assess whether anxiety is worse after eating certain foods. A\n2019 study\nfound a correlation between a high intake of saturated fats and added sugars and higher overall anxiety in older adults. The study suggests diet may affect mental health, but it did not establish a causal link.\nAnxiety can be very isolating. Support groups\ncan help\npeople with anxiety feel less alone. They may also offer practical wisdom that can help a person with areas such as:\nfinding the right health professional\ntalking with their loved ones about their anxiety\nmanaging the process of seeking workplace accommodations\nSupport groups come in many forms, such as anonymous online message boards, in-person meetings, and virtual sessions. Some therapists also facilitate support groups.\nA person should consider their schedule, comfort level, and goals when deciding which type of support group to try.\nPeople with anxiety\ncan benefit\nfrom support from loved ones. Education about anxiety may help families better support children and other loved ones.\nEducational and workplace accommodations may also help. They can prevent anxiety from causing additional stress, such as from the loss of a job or a failing grade.\nSome people find that complementary and alternative treatments, such as massage, acupuncture, or chiropractic care, help their anxiety symptoms. A\n2018 systematic review\nof 13 mostly small studies suggests that both acupuncture and electro-acupuncture may ease anxiety.\nWhile some studies report promising results, there is no conclusive data showing these treatments work. So people trying alternative remedies could use them alongside other treatments their doctors recommend.\nThis current may stimulate the release of neurotransmitters that relieve anxiety or change how the brain processes anxiety. Doctors are not totally sure how it works.\nA\n2019 systematic review\nand meta-analysis suggest that TMS may help ease symptoms of generalized anxiety and post-traumatic stress disorder (PTSD).\nVarious stress relief techniques may help ease anxiety.\nThe right approach depends on the person and the type of anxiety. For example, people who feel anxiety about work may find that the right organizational system relieves their fear of missing a deadline. People who feel anxious while home alone at night might also invest in an alarm system.\nSome strategies that can work for different types of stress and anxiety\ninclude\n:\nprogressive muscle relaxation, which focuses on steadily relaxing individual muscle groups\ndeep breathing techniques, such as counting breaths or meditating\nspending time outdoors\ntaking time away from technology, such as by turning off the phone and television for\n1 hour\nengaging in pleasurable self-care activities, such as:\nreading a book\nlistening to music\ntaking a bath\nspending time with a pet\nA person should contact a doctor if anxiety is frequent or constant, or if it affects their daily life, sleep quality, or relationships.\nA doctor can help with getting the correct diagnosis, ruling out physical health issues, and finding therapy and other remedies.\nA person should also contact a medical professional if they experience:\nchronic anxiety for no clear reason or have constantly shifting anxieties\nanxiety that is disproportionate to the stress they feel, such as if a person who has a relatively safe and comfortable life is chronically afraid of something\npanic attacks or physical anxiety symptoms, such as a racing heart or stomach pain\nIt is also important to contact a doctor if they take prescription anxiety medication but symptoms do not seem to be alleviating. It can sometimes take time to find the right medication for the individual, and the person can work with their doctor to ensure they receive the best treatment for them.\nAnxiety is treatable without medication using the right combination of lifestyle changes, therapies, and support.\nA doctor may recommend psychotherapy, such as CBT. Other tips that may help include getting enough physical activity or exercise, making dietary changes, trying complementary therapies and TMS, and practicing stress relief techniques.\nAccessing support groups and seeking social support can also help manage anxiety in some people.\nIf a person is concerned about their anxiety, they should contact a medical professional for advice on suitable treatments.","attrs_markdown":"- Health Conditions\n  ### Health Conditions\n  - [Alzheimer's & Dementia](https:\/\/www.medicalnewstoday.com\/alzheimers-and-dementia)\n  - [Anxiety](https:\/\/www.medicalnewstoday.com\/anxiety)\n  - [Asthma & Allergies](https:\/\/www.medicalnewstoday.com\/asthma-and-allergies)\n  - [Atopic Dermatitis](https:\/\/www.medicalnewstoday.com\/program\/investigating-atopic-dermatitis)\n  - [Breast Cancer](https:\/\/www.medicalnewstoday.com\/breast-cancer)\n  - [Cancer](https:\/\/www.medicalnewstoday.com\/cancer)\n  - [Cardiovascular Health](https:\/\/www.medicalnewstoday.com\/cardiovascular-health)\n  - 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[Ankylosing Spondylitis Pain: Fact or Fiction](https:\/\/www.medicalnewstoday.com\/articles\/complementary-therapies-for-as-quiz#1)\n- Connect\n  ### About Medical News Today\n  - [Who We Are](https:\/\/www.medicalnewstoday.com\/about)\n  - [Our Editorial Process](https:\/\/www.medicalnewstoday.com\/articles\/process)\n  - [Content Integrity](https:\/\/www.medicalnewstoday.com\/about\/content-integrity)\n  - [Conscious Language](https:\/\/www.medicalnewstoday.com\/about\/conscious-language)\n  \n  ### Find Community\n  - [Bezzy Breast Cancer](https:\/\/www.bezzybc.com\/lp\/2\/?verzenio&utm_source=mnt&utm_medium=nav-bar-connect)\n  - [Bezzy MS](https:\/\/www.bezzyms.com\/?utm_source=mnt&utm_medium=nav-bar-connect)\n  - [Bezzy Migraine](https:\/\/www.bezzymigraine.com\/?utm_source=mnt&utm_medium=nav-bar-connect)\n  - [Bezzy Psoriasis](https:\/\/www.bezzypsoriasis.com\/?utm_source=mnt&utm_medium=nav-bar-connect)\n  ### Follow Us\n\nSubscribe\n\nExplore more in\n\n- Causes & Risk Factors\n- Home Remedies\n- Management\n- Prognosis\n- Symptoms\n- Treatment\n- Types\n- Complications\n- Related Conditions\n\nAnxiety\n\n#### Related Topics\n- ### Causes & Risk Factors\n  Causes & Risk Factors\n  \n  #### Related Articles\n  - [Causes Overview](https:\/\/www.medicalnewstoday.com\/articles\/323456)\n  - [Dehydration](https:\/\/www.medicalnewstoday.com\/articles\/dehydration-and-anxiety)\n  - [Triggers](https:\/\/www.medicalnewstoday.com\/articles\/326134)\n  - [Caffeine](https:\/\/www.medicalnewstoday.com\/articles\/anxiety-and-caffeine)\n  - [Long COVID](https:\/\/www.medicalnewstoday.com\/articles\/long-covid-anxiety)\n- ### Home Remedies\n  Home Remedies\n  \n  #### Related Articles\n  - [Home Remedies Overview](https:\/\/www.medicalnewstoday.com\/articles\/322396)\n  - [Homeopathic Treatment](https:\/\/www.medicalnewstoday.com\/articles\/327011)\n  - [Herbs](https:\/\/www.medicalnewstoday.com\/articles\/herbs-for-anxiety)\n  - [Magnesium](https:\/\/www.medicalnewstoday.com\/articles\/best-magnesium-supplements-for-anxiety)\n  - [Melatonin](https:\/\/www.medicalnewstoday.com\/articles\/does-melatonin-help-with-anxiety)\n  - [Passionflower](https:\/\/www.medicalnewstoday.com\/articles\/323795)\n  - [Saffron](https:\/\/www.medicalnewstoday.com\/articles\/saffron-for-anxiety)\n  - [Ear seeds](https:\/\/www.medicalnewstoday.com\/articles\/ear-seeds-for-anxiety)\n  - [Hemp Oil](https:\/\/www.medicalnewstoday.com\/articles\/hemp-oil-for-anxiety)\n  - [Fidget Toys](https:\/\/www.medicalnewstoday.com\/articles\/fidget-toys-for-anxiety)\n  - [Best Supplements](https:\/\/www.medicalnewstoday.com\/articles\/supplements-for-anxiety)\n  - [Weighted Blankets](https:\/\/www.medicalnewstoday.com\/articles\/317037)\n  - [Valerian Root](https:\/\/www.medicalnewstoday.com\/articles\/318088)\n  - [Benadryl](https:\/\/www.medicalnewstoday.com\/articles\/does-benadryl-help-with-anxiety)\n  - [Kratom](https:\/\/www.medicalnewstoday.com\/articles\/best-kratom-for-anxiety)\n  - [Acupuncture](https:\/\/www.medicalnewstoday.com\/articles\/acupuncture-for-anxiety)\n- ### Management\n  Management\n  \n  #### Related Articles\n  - [Management Overview](https:\/\/www.medicalnewstoday.com\/articles\/326115)\n  - [EFT Tapping](https:\/\/www.medicalnewstoday.com\/articles\/326434)\n  - [Without Medication](https:\/\/www.medicalnewstoday.com\/articles\/how-to-treat-anxiety-without-medication)\n  - [How to Stop a Panic Attack](https:\/\/www.medicalnewstoday.com\/articles\/321510)\n  - [4-7-8 Breathing](https:\/\/www.medicalnewstoday.com\/articles\/324417)\n  - [Foods that Help](https:\/\/www.medicalnewstoday.com\/articles\/322652)\n  - [Ease Throat Tightness](https:\/\/www.medicalnewstoday.com\/articles\/how-to-relax-throat-muscles-anxiety)\n  - [Service Dogs](https:\/\/www.medicalnewstoday.com\/articles\/322784)\n  - [Sour Candy for Panic Attacks](https:\/\/www.medicalnewstoday.com\/articles\/sour-candy-and-anxiety)\n  - [Breathing Exercises](https:\/\/www.medicalnewstoday.com\/articles\/breathing-exercises-for-anxiety)\n  - [Journaling](https:\/\/www.medicalnewstoday.com\/articles\/how-to-journal-for-anxiety)\n  - [Disability Benefits](https:\/\/www.medicalnewstoday.com\/articles\/is-anxiety-a-disability)\n  - [Exercises](https:\/\/www.medicalnewstoday.com\/articles\/anxiety-exercises)\n  - [333 Rule](https:\/\/www.medicalnewstoday.com\/articles\/333-rule)\n  - [Mindfulness Meditation](https:\/\/www.medicalnewstoday.com\/articles\/mindfulness-meditation-for-anxiety)\n  - [Box Breathing](https:\/\/www.medicalnewstoday.com\/articles\/318973)\n  - [Support Groups](https:\/\/www.medicalnewstoday.com\/articles\/anxiety-support-groups)\n  - [Coping Tips](https:\/\/www.medicalnewstoday.com\/articles\/7603)\n  - [Best Books](https:\/\/www.medicalnewstoday.com\/articles\/anxiety-books)\n  - [Mantras](https:\/\/www.medicalnewstoday.com\/articles\/mantras-for-anxiety)\n  - [Support During Panic Attack](https:\/\/www.medicalnewstoday.com\/articles\/how-to-help-someone-who-is-having-a-panic-attack)\n  - [Coping Methods](https:\/\/www.medicalnewstoday.com\/articles\/how-to-cope-with-anxiety)\n  - [Yoga](https:\/\/www.medicalnewstoday.com\/articles\/anxiety-yoga)\n  - [In Black Communities](https:\/\/www.medicalnewstoday.com\/articles\/black-anxiety)\n  - [Drawing](https:\/\/www.medicalnewstoday.com\/articles\/anxiety-and-drawing)\n  - [Best Jobs](https:\/\/www.medicalnewstoday.com\/articles\/jobs-for-people-with-anxiety)\n  - [Affirmations](https:\/\/www.medicalnewstoday.com\/articles\/affirmations-for-anxiety)\n  - [Sleep Tips](https:\/\/www.medicalnewstoday.com\/articles\/how-to-fall-asleep-with-anxiety)\n  - [Support for Children](https:\/\/www.medicalnewstoday.com\/articles\/how-to-help-kids-with-anxiety)\n- ### Prognosis\n  Prognosis\n  \n  #### Related Articles\n  - [Outlook Overview](https:\/\/www.medicalnewstoday.com\/articles\/how-long-does-anxiety-last)\n  - [Is It Fatal?](https:\/\/www.medicalnewstoday.com\/articles\/can-you-die-from-a-panic-attack)\n  - [What Makes It Worse](https:\/\/www.medicalnewstoday.com\/articles\/why-is-my-anxiety-so-bad)\n  - [Does Everyone Have Anxiety?](https:\/\/www.medicalnewstoday.com\/articles\/does-everyone-have-anxiety)\n- ### Symptoms\n  Symptoms\n  \n  #### Related Articles\n  - [Symptoms Overview](https:\/\/www.medicalnewstoday.com\/articles\/322510)\n  - [Anxiety-Avoidance Cycle](https:\/\/www.medicalnewstoday.com\/articles\/anxiety-avoidance)\n  - [Shortness of Breath](https:\/\/www.medicalnewstoday.com\/articles\/326831)\n  - [Anxiety Attack](https:\/\/www.medicalnewstoday.com\/articles\/307863)\n  - [Dizziness](https:\/\/www.medicalnewstoday.com\/articles\/anxiety-and-dizziness)\n  - [Brain Fog](https:\/\/www.medicalnewstoday.com\/articles\/anxiety-and-brain-fog)\n  - [Rash](https:\/\/www.medicalnewstoday.com\/articles\/anxiety-rash)\n  - [Itching](https:\/\/www.medicalnewstoday.com\/articles\/anxiety-itching)\n  - [Jaw Tension](https:\/\/www.medicalnewstoday.com\/articles\/jaw-tension-anxiety)\n  - [Panic vs. Anxiety Attack](https:\/\/www.medicalnewstoday.com\/articles\/321798)\n  - [Facial Numbness](https:\/\/www.medicalnewstoday.com\/articles\/facial-numbness-and-anxiety)\n  - [Lip Biting](https:\/\/www.medicalnewstoday.com\/articles\/322093)\n  - [Heart Palpitations](https:\/\/www.medicalnewstoday.com\/articles\/anxiety-with-heart-palpitations)\n  - [Shaking](https:\/\/www.medicalnewstoday.com\/articles\/anxiety-shaking)\n  - [Numbness](https:\/\/www.medicalnewstoday.com\/articles\/can-anxiety-cause-numbness)\n  - [Fatigue](https:\/\/www.medicalnewstoday.com\/articles\/anxiety-and-fatigue)\n  - [Physical Symptoms](https:\/\/www.medicalnewstoday.com\/articles\/physical-symptoms-of-anxiety)\n  - [Appetite Changes](https:\/\/www.medicalnewstoday.com\/articles\/327437)\n  - [Headache](https:\/\/www.medicalnewstoday.com\/articles\/anxiety-headaches)\n  - [Nervous Breakdown](https:\/\/www.medicalnewstoday.com\/articles\/321018)\n  - [Tongue Tingling](https:\/\/www.medicalnewstoday.com\/articles\/tingling-tongue-and-anxiety)\n  - [Nausea](https:\/\/www.medicalnewstoday.com\/articles\/326391)\n- ### Treatment\n  Treatment\n  \n  #### Related Articles\n  - [Treatment Overview](https:\/\/www.medicalnewstoday.com\/articles\/323494)\n  - [Anxiety Medications](https:\/\/www.medicalnewstoday.com\/articles\/323666)\n  - [Beta-Blockers](https:\/\/www.medicalnewstoday.com\/articles\/326397)\n  - [Medication for Anxiety and Depression](https:\/\/www.medicalnewstoday.com\/articles\/which-medications-are-best-for-anxiety-and-depression)\n  - [Xanax](https:\/\/www.medicalnewstoday.com\/articles\/drugs-xanax)\n  - [Ativan](https:\/\/www.medicalnewstoday.com\/articles\/326015)\n  - [Propranolol](https:\/\/www.medicalnewstoday.com\/articles\/how-quickly-does-propranolol-work-for-anxiety)\n  - [Hydroxyzine](https:\/\/www.medicalnewstoday.com\/articles\/drugs-hydroxyzine-oral-tablet)\n  - [Clonazepam](https:\/\/www.medicalnewstoday.com\/articles\/clonazepam-oral-tablet)\n  - [Diazepam](https:\/\/www.medicalnewstoday.com\/articles\/diazepam-oral-tablet)\n  - [Ketamine](https:\/\/www.medicalnewstoday.com\/articles\/ketamine-for-anxiety)\n  - [Buspar](https:\/\/www.medicalnewstoday.com\/articles\/buspar-side-effects)\n  - [Social Anxiety Medication](https:\/\/www.medicalnewstoday.com\/articles\/best-medication-for-social-anxiety)\n  - [Antipsychotics](https:\/\/www.medicalnewstoday.com\/articles\/antipsychotics-for-anxiety)\n  - [Transcranial Magnetic Stimulation](https:\/\/www.medicalnewstoday.com\/articles\/tms-for-anxiety)\n  - [Best Online CBT Platforms](https:\/\/www.medicalnewstoday.com\/articles\/cbt-for-anxiety)\n- ### Types\n  Types\n  \n  #### Related Articles\n  - [Types Overview](https:\/\/www.medicalnewstoday.com\/articles\/how-to-overcome-anxiety)\n  - [In the Morning](https:\/\/www.medicalnewstoday.com\/articles\/325808)\n  - [Separation](https:\/\/www.medicalnewstoday.com\/articles\/322070)\n  - [Driving](https:\/\/www.medicalnewstoday.com\/articles\/driving-anxiety)\n  - [Anticipatory](https:\/\/www.medicalnewstoday.com\/articles\/anticipatory-anxiety)\n  - [Debilitating](https:\/\/www.medicalnewstoday.com\/articles\/debilitating-anxiety)\n  - [Parental](https:\/\/www.medicalnewstoday.com\/articles\/parental-anxiety)\n  - [Hyperstimulation](https:\/\/www.medicalnewstoday.com\/articles\/hyperstimulation-anxiety)\n  - [Panic Disorder](https:\/\/www.medicalnewstoday.com\/articles\/8872)\n  - [Generalized Anxiety Disorder](https:\/\/www.medicalnewstoday.com\/articles\/326416)\n  - [Existential](https:\/\/www.medicalnewstoday.com\/articles\/existential-anxiety)\n  - [Travel](https:\/\/www.medicalnewstoday.com\/articles\/travel-anxiety)\n  - [Social](https:\/\/www.medicalnewstoday.com\/articles\/176891)\n  - [Trait vs. State Anxiety](https:\/\/www.medicalnewstoday.com\/articles\/trait-anxiety)\n  - [Situational](https:\/\/www.medicalnewstoday.com\/articles\/situational-anxiety)\n  - [Political](https:\/\/www.medicalnewstoday.com\/articles\/political-anxiety)\n  - [Hospital](https:\/\/www.medicalnewstoday.com\/articles\/hospital-anxiety)\n  - [Types of Social Anxiety](https:\/\/www.medicalnewstoday.com\/articles\/types-of-social-anxiety)\n  - [Eco-Anxiety](https:\/\/www.medicalnewstoday.com\/articles\/327354)\n  - [Pathological](https:\/\/www.medicalnewstoday.com\/articles\/pathological-anxiety-definition-causes-and-symptoms)\n  - [Free-Floating](https:\/\/www.medicalnewstoday.com\/articles\/free-floating-anxiety)\n  - [Anxiety Disorders](https:\/\/www.medicalnewstoday.com\/articles\/types-of-anxiety)\n  - [Anxiety in Children](https:\/\/www.medicalnewstoday.com\/articles\/anxiety-in-children)\n  - [High Functioning](https:\/\/www.medicalnewstoday.com\/articles\/high-functioning-anxiety)\n  - [Health](https:\/\/www.medicalnewstoday.com\/articles\/health-anxiety)\n  - [Before Period](https:\/\/www.medicalnewstoday.com\/articles\/anxiety-before-period)\n  - [Dating](https:\/\/www.medicalnewstoday.com\/articles\/dating-anxiety)\n  - [School](https:\/\/www.medicalnewstoday.com\/articles\/school-anxiety)\n  - [Friendship](https:\/\/www.medicalnewstoday.com\/articles\/friendship-anxiety)\n  - [Surgery](https:\/\/www.medicalnewstoday.com\/articles\/surgery-anxiety)\n  - [At Night](https:\/\/www.medicalnewstoday.com\/articles\/anxiety-at-night)\n  - [Dental](https:\/\/www.medicalnewstoday.com\/articles\/what-to-know-about-dental-anxiety)\n  - [In Males](https:\/\/www.medicalnewstoday.com\/articles\/anxiety-in-men-fighting-stereotypes)\n  - [Hangover](https:\/\/www.medicalnewstoday.com\/articles\/hangover-anxiety)\n  - [Test](https:\/\/www.medicalnewstoday.com\/articles\/test-anxiety-tips)\n  - [Gym](https:\/\/www.medicalnewstoday.com\/articles\/gym-anxiety)\n- ### Complications\n  Complications\n  \n  #### Related Articles\n  - [Left Arm Pain](https:\/\/www.medicalnewstoday.com\/articles\/left-arm-pain-from-anxiety)\n  - [Hot Flashes](https:\/\/www.medicalnewstoday.com\/articles\/anxiety-hot-flashes)\n  - [Acid Reflux](https:\/\/www.medicalnewstoday.com\/articles\/acid-reflux-and-anxiety)\n  - [Anxiety Poop](https:\/\/www.medicalnewstoday.com\/articles\/anxiety-poop)\n  - [Atrial Fibrillation](https:\/\/www.medicalnewstoday.com\/articles\/can-anxiety-cause-atrial-fibrillation)\n  - [Inflammation](https:\/\/www.medicalnewstoday.com\/articles\/anxiety-and-inflammation-is-there-a-link)\n  - [Anxiety Dreams](https:\/\/www.medicalnewstoday.com\/articles\/anxiety-dreams)\n- ### Related Conditions\n  Related Conditions\n  \n  #### Related Articles\n  - [Vs. Depression](https:\/\/www.medicalnewstoday.com\/articles\/anxiety-vs-depression)\n  - [Psychosis](https:\/\/www.medicalnewstoday.com\/articles\/anxiety-psychosis)\n  - [Vs. Stress](https:\/\/www.medicalnewstoday.com\/articles\/stress-vs-anxiety)\n  - [Tinnitus](https:\/\/www.medicalnewstoday.com\/articles\/ringing-in-ears-anxiety)\n  - [Panic vs. Heart Attack](https:\/\/www.medicalnewstoday.com\/articles\/322797)\n  - [AVPD vs. Social Anxiety](https:\/\/www.medicalnewstoday.com\/articles\/avpd-vs-social-anxiety)\n  - [Vs. Paranoia](https:\/\/www.medicalnewstoday.com\/articles\/paranoia-vs-anxiety)\n  - [Adjustment Disorder](https:\/\/www.medicalnewstoday.com\/articles\/adjustment-disorder-with-anxiety)\n\n# Treating anxiety without medication\n![](https:\/\/i0.wp.com\/post.medicalnewstoday.com\/wp-content\/uploads\/sites\/3\/2021\/06\/Lori_Lawrenz_500x500_Med_Reviewer_Photos_v2.png?w=105&h=105)\n\n[Medically reviewed]() by [Lori Lawrenz, PsyD]() — Written by [Zawn Villines]() —  [Updated on August 20, 2025]()\n\n- [Psychotherapy](https:\/\/www.medicalnewstoday.com\/articles\/how-to-treat-anxiety-without-medication#psychotherapy)\n- [Exercise](https:\/\/www.medicalnewstoday.com\/articles\/how-to-treat-anxiety-without-medication#exercise)\n- [Diet and nutrition](https:\/\/www.medicalnewstoday.com\/articles\/how-to-treat-anxiety-without-medication#diet-and-nutrition)\n- [Support groups](https:\/\/www.medicalnewstoday.com\/articles\/how-to-treat-anxiety-without-medication#support-groups)\n- [Social support](https:\/\/www.medicalnewstoday.com\/articles\/how-to-treat-anxiety-without-medication#social-support)\n- [Complementary treatments](https:\/\/www.medicalnewstoday.com\/articles\/how-to-treat-anxiety-without-medication#complementary-treatments)\n- [TMS](https:\/\/www.medicalnewstoday.com\/articles\/how-to-treat-anxiety-without-medication#tms)\n- [Stress relief techniques](https:\/\/www.medicalnewstoday.com\/articles\/how-to-treat-anxiety-without-medication#stress-relief-techniques)\n- [Contacting a doctor](https:\/\/www.medicalnewstoday.com\/articles\/how-to-treat-anxiety-without-medication#contacting-a-doctor)\n- [Summary](https:\/\/www.medicalnewstoday.com\/articles\/how-to-treat-anxiety-without-medication#summary)\n\n### Key takeaways\n- Current research indicates that fish oil is not an effective treatment for high cholesterol, and some studies suggest that the DHA in fish oil may even increase LDL cholesterol levels.\n- While fish oil supplements may not be beneficial for lowering cholesterol, consuming oily fish in moderation can still provide other health benefits due to the presence of omega-3 fatty acids.\n- Individuals seeking to lower their cholesterol should consult with a healthcare professional to discuss dietary and lifestyle changes, or to explore the possibility of using medication.\n\nAnxiety treatment without medication can work for some people. However, it is important for people to work with a medical professional and discuss their specific concerns about medication.\n\nIf a person is currently taking anxiety medication, they should not stop taking the medication without a doctor’s recommendation. It may be necessary to taper, or gradually reduce the dosage, if a person wishes to try other treatments instead.\n\nKeep reading to learn more about treating anxiety without medication, including through psychotherapy, diet, alternative therapies, and more.\n\n## [Psychotherapy]()\n[Psychotherapy](https:\/\/www.medicalnewstoday.com\/articles\/156433) can be an effective intervention for anxiety. In fact, the [American Psychological Association](https:\/\/www.apa.org\/ptsd-guideline\/patients-and-families\/medication-or-therapy) emphasizes that therapy is typically more effective than medication. This is because psychotherapy gives a person the chance to talk about their anxiety, explore coping mechanisms, and work through experiences that contribute to their anxiety.\n\nOne type of psychotherapy that may be effective is [cognitive behavioral therapy (CBT)](https:\/\/www.medicalnewstoday.com\/articles\/296579). This treatment focuses on helping a person understand the connection between their thoughts, emotions, and behaviors.\n\nThrough CBT, a person learns to disrupt automatic negative thoughts and find alternatives to anxious patterns of thinking.\n\nLearn about [different types of therapy](https:\/\/www.medicalnewstoday.com\/articles\/types-of-therapy).\n\n## [Exercise]()\nPhysical activity and exercise can help manage symptoms of anxiety.\n\nA [2018 systematic review](https:\/\/link.springer.com\/article\/10.1186\/s12913-018-3313-5) and meta-analysis found that aerobic exercise — especially high intensity exercise — could be particularly beneficial.\n\nHowever, the authors of that study caution that the wide variability in types of exercise included in the review and the small sample sizes of many studies limit the data.\n\nMore research is necessary to prove conclusively that exercise is an effective treatment for anxiety.\n\nLearn more about [exercises for anxiety](https:\/\/www.medicalnewstoday.com\/articles\/anxiety-exercises).\n\n## [Diet and nutrition changes]()\nSome people find that changing their diet helps reduce anxiety. Options to consider include:\n\n- **Reducing caffeine:** A [2024 meta-analysis](https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC10867825\/) found that [caffeine](https:\/\/www.medicalnewstoday.com\/articles\/285194) can increase the risk of anxiety, with higher intakes of caffeine more likely to have a detrimental effect on anxiety. Try reducing caffeine intake, especially late in the day or before bed. Caffeine is a stimulant, which means it can speed up activity in the brain and body, making a person feel restless and anxious.\n- **Drinking less alcohol:** Although [few studies](https:\/\/www.sciencedirect.com\/science\/article\/pii\/S0306460324000960) have directly assessed the link between alcohol and anxiety, many people self-medicate with alcohol. Some drinkers report an improvement in anxiety symptoms when they stop drinking or reduce their alcohol consumption. A person may wish to consider reducing their alcohol intake if they currently consume alcohol. Keeping a journal can help them track any changes in their symptoms.\n- **Keeping a food log:** Some people may consider keeping a food log to assess whether anxiety is worse after eating certain foods. A [2019 study](https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC6627391\/) found a correlation between a high intake of saturated fats and added sugars and higher overall anxiety in older adults. The study suggests diet may affect mental health, but it did not establish a causal link.\n\nLearn more about [caffeine and anxiety](https:\/\/www.medicalnewstoday.com\/articles\/anxiety-and-caffeine).\n\n## [Support groups]()\nAnxiety can be very isolating. Support groups [can help](https:\/\/www.nimh.nih.gov\/health\/topics\/anxiety-disorders) people with anxiety feel less alone. They may also offer practical wisdom that can help a person with areas such as:\n\n- finding the right health professional\n- talking with their loved ones about their anxiety\n- managing the process of seeking workplace accommodations\n\nSupport groups come in many forms, such as anonymous online message boards, in-person meetings, and virtual sessions. Some therapists also facilitate support groups.\n\nA person should consider their schedule, comfort level, and goals when deciding which type of support group to try.\n\n## [Social support]()\nPeople with anxiety [can benefit](https:\/\/www.frontiersin.org\/journals\/psychology\/articles\/10.3389\/fpsyg.2024.1330720\/full) from support from loved ones. Education about anxiety may help families better support children and other loved ones.\n\nEducational and workplace accommodations may also help. They can prevent anxiety from causing additional stress, such as from the loss of a job or a failing grade.\n\n## [Complementary and alternative treatments]()\nSome people find that complementary and alternative treatments, such as massage, acupuncture, or chiropractic care, help their anxiety symptoms. A [2018 systematic review](https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S1744388118300689) of 13 mostly small studies suggests that both acupuncture and electro-acupuncture may ease anxiety.\n\nWhile some studies report promising results, there is no conclusive data showing these treatments work. So people trying alternative remedies could use them alongside other treatments their doctors recommend.\n\nLearn more about [natural remedies for anxiety and stress](https:\/\/www.medicalnewstoday.com\/articles\/322396).\n\n## [Transcranial magnetic stimulation (TMS)]()\n[Transcranial magnetic stimulation (TMS)](https:\/\/www.medicalnewstoday.com\/articles\/transcranial-magnetic-stimulation) is a newer anxiety treatment that uses magnets to create a weak electrical current in the brain.\n\nThis current may stimulate the release of neurotransmitters that relieve anxiety or change how the brain processes anxiety. Doctors are not totally sure how it works.\n\nA [2019 systematic review](https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6576151\/) and meta-analysis suggest that TMS may help ease symptoms of generalized anxiety and post-traumatic stress disorder (PTSD).\n\nLearn more about [TMS for anxiety](https:\/\/www.medicalnewstoday.com\/articles\/tms-for-anxiety).\n\n## [Stress relief techniques]()\nVarious stress relief techniques may help ease anxiety.\n\nThe right approach depends on the person and the type of anxiety. For example, people who feel anxiety about work may find that the right organizational system relieves their fear of missing a deadline. People who feel anxious while home alone at night might also invest in an alarm system.\n\nSome strategies that can work for different types of stress and anxiety [include](https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK513238\/):\n\n- progressive muscle relaxation, which focuses on steadily relaxing individual muscle groups\n- deep breathing techniques, such as counting breaths or meditating\n- spending time outdoors\n- taking time away from technology, such as by turning off the phone and television for [1 hour](https:\/\/www.mind.org.uk\/information-support\/tips-for-everyday-living\/relaxation\/relaxation-tips\/)\n- engaging in pleasurable self-care activities, such as:\n  - reading a book\n  - listening to music\n  - taking a bath\n  - spending time with a pet\n\n[Learn more about relaxation techniques.](https:\/\/www.medicalnewstoday.com\/articles\/5-relaxation-techniques-to-try)\n\n## [When to contact a doctor]()\nA person should contact a doctor if anxiety is frequent or constant, or if it affects their daily life, sleep quality, or relationships.\n\nA doctor can help with getting the correct diagnosis, ruling out physical health issues, and finding therapy and other remedies.\n\nA person should also contact a medical professional if they experience:\n\n- chronic anxiety for no clear reason or have constantly shifting anxieties\n- anxiety that is disproportionate to the stress they feel, such as if a person who has a relatively safe and comfortable life is chronically afraid of something\n- panic attacks or physical anxiety symptoms, such as a racing heart or stomach pain\n\nIt is also important to contact a doctor if they take prescription anxiety medication but symptoms do not seem to be alleviating. It can sometimes take time to find the right medication for the individual, and the person can work with their doctor to ensure they receive the best treatment for them.\n\n## [Summary]()\nAnxiety is treatable without medication using the right combination of lifestyle changes, therapies, and support.\n\nA doctor may recommend psychotherapy, such as CBT. Other tips that may help include getting enough physical activity or exercise, making dietary changes, trying complementary therapies and TMS, and practicing stress relief techniques.\n\nAccessing support groups and seeking social support can also help manage anxiety in some people.\n\nIf a person is concerned about their anxiety, they should contact a medical professional for advice on suitable treatments.\n\n- [Mental Health](https:\/\/www.medicalnewstoday.com\/categories\/mental-health)\n- [Anxiety \/ Stress](https:\/\/www.medicalnewstoday.com\/categories\/anxiety)\n- [Psychology \/ Psychiatry](https:\/\/www.medicalnewstoday.com\/categories\/psychology-psychiatry)\n- [Complementary Medicine \/ Alternative Medicine](https:\/\/www.medicalnewstoday.com\/categories\/complementary_medicine)\n\n### How we reviewed this article:\nSources\n\nMedical News Today 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.medicalnewstoday.com\/articles\/process).\n\n- Acoba EF. (2024). Social support and mental health: The mediating role of perceived stress.   \n  <https:\/\/www.frontiersin.org\/journals\/psychology\/articles\/10.3389\/fpsyg.2024.1330720\/full>\n- Amorim D, et al. (2018). Acupuncture and electroacupuncture for anxiety disorders: A systematic review of the clinical research.   \n  <https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S1744388118300689>\n- Anxiety disorders. (2024).   \n  <https:\/\/www.nimh.nih.gov\/health\/topics\/anxiety-disorders>\n- Aylett E, et al. (2018). Exercise in the treatment of clinical anxiety in general practice — A systematic review and meta-analysis.   \n  <https:\/\/link.springer.com\/article\/10.1186\/s12913-018-3313-5>\n- Cirillo P, et al. (2019). Transcranial magnetic stimulation in anxiety and trauma‐related disorders: A systematic review and meta‐analysis.   \n  <https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC6576151\/>\n- D'Aquino S, et al. (2024). Long-term effects of alcohol consumption on anxiety in adults: A systematic review.   \n  <https:\/\/www.sciencedirect.com\/science\/article\/pii\/S0306460324000960>\n- How do I choose between medication and therapy? (2017).   \n  <https:\/\/www.apa.org\/ptsd-guideline\/patients-and-families\/medication-or-therapy>\n- Liu C, et al. (2024). Caffeine intake and anxiety: A meta-analysis.   \n  <https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC10867825\/>\n- Masana MF, et al. (2019). Dietary patterns and their association with anxiety symptoms among older adults: The ATTICA study.   \n  <https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC6627391\/>\n- Norelli SK, et al. (2023). Relaxation techniques.   \n  <https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK513238\/>\n- Relaxation. (2021).   \n  <https:\/\/www.mind.org.uk\/information-support\/tips-for-everyday-living\/relaxation\/relaxation-tips\/>\n\nShare this article\n\n![](https:\/\/i0.wp.com\/post.medicalnewstoday.com\/wp-content\/uploads\/sites\/3\/2021\/06\/Lori_Lawrenz_500x500_Med_Reviewer_Photos_v2.png?w=105&h=105)\n\n[Medically reviewed]() by [Lori Lawrenz, PsyD]() — Written by [Zawn Villines]() —  [Updated on August 20, 2025]()\n\n## Latest news\n- [Two days of oatmeal may help reduce 'bad' cholesterol levels, study finds](https:\/\/www.medicalnewstoday.com\/articles\/two-days-oatmeal-reduce-ldl-cholesterol-levels-study)\n- [Is sleep the missing piece in mental health?](https:\/\/www.medicalnewstoday.com\/articles\/is-sleep-the-missing-piece-in-mental-health)\n- [Is this why dementia affects more women? How menopause alters the brain](https:\/\/www.medicalnewstoday.com\/articles\/dementia-menopause-brain-health-gray-matter-memory-loss)\n- [Low dose aspirin does not reduce cancer risk in older adults, long-term study finds](https:\/\/www.medicalnewstoday.com\/articles\/low-dose-aspirin-does-not-reduce-cancer-risk-in-older-adults)\n- [Can treating rheumatoid arthritis before it sets in help delay its onset?](https:\/\/www.medicalnewstoday.com\/articles\/pretreatment-rheumatoid-arthritis-onset-delay-4-years)\n\n### Related Coverage\n- [Types of anxiety disorder](https:\/\/www.medicalnewstoday.com\/articles\/types-of-anxiety?utm_source=ReadNext)\n  \n  Medically reviewed by [Timothy J. Legg, PhD, PsyD](https:\/\/www.medicalnewstoday.com\/reviewers)\n  \n  [There are many types of anxiety, including phobias, social anxiety, and obsessive-compulsive disorder. Learn all the symptoms and treatments here.](https:\/\/www.medicalnewstoday.com\/articles\/types-of-anxiety?utm_source=ReadNext)\n  \n  [READ MORE](https:\/\/www.medicalnewstoday.com\/articles\/types-of-anxiety?utm_source=ReadNext)\n- [What are the best medications to treat generalized anxiety disorder?](https:\/\/www.medicalnewstoday.com\/articles\/best-medication-for-generalized-anxiety-disorder?utm_source=ReadNext)\n  \n  [Doctors may prescribe medications such as antidepressants to treat generalized anxiety disorder. Learn more here.](https:\/\/www.medicalnewstoday.com\/articles\/best-medication-for-generalized-anxiety-disorder?utm_source=ReadNext)\n  \n  [READ MORE](https:\/\/www.medicalnewstoday.com\/articles\/best-medication-for-generalized-anxiety-disorder?utm_source=ReadNext)\n- [How long does trazodone last in dogs?](https:\/\/www.medicalnewstoday.com\/articles\/drugs-how-long-does-trazodone-last-in-dogs?utm_source=ReadNext)\n  \n  Medically reviewed by [Vincent J. Tavella DVM, MPH](https:\/\/www.medicalnewstoday.com\/reviewers)\n  \n  [Trazodone is a generic prescription drug approved for anxiety in certain animals. Learn how long the drug lasts.](https:\/\/www.medicalnewstoday.com\/articles\/drugs-how-long-does-trazodone-last-in-dogs?utm_source=ReadNext)\n  \n  [READ MORE](https:\/\/www.medicalnewstoday.com\/articles\/drugs-how-long-does-trazodone-last-in-dogs?utm_source=ReadNext)\n- [Exercise may reduce depression symptoms as effectively as therapy](https:\/\/www.medicalnewstoday.com\/articles\/exercise-may-reduce-depression-symptoms-as-effectively-as-therapy?utm_source=ReadNext)\n  \n  [Getting enough exercise, especially light to moderate intensity, may help reduce depression symptoms as effectively as psychological therapy, a new…](https:\/\/www.medicalnewstoday.com\/articles\/exercise-may-reduce-depression-symptoms-as-effectively-as-therapy?utm_source=ReadNext)\n  \n  [READ MORE](https:\/\/www.medicalnewstoday.com\/articles\/exercise-may-reduce-depression-symptoms-as-effectively-as-therapy?utm_source=ReadNext)\n- [Seasonal slump or mental health myth? The truth about Blue Monday](https:\/\/www.medicalnewstoday.com\/articles\/mental-health-myth-blue-monday-depression-sad-january?utm_source=ReadNext)\n  \n  [Blue Monday, the most depressing day of the year: Is there any science behind it, or is it just a myth that has gained too much momentum over time?](https:\/\/www.medicalnewstoday.com\/articles\/mental-health-myth-blue-monday-depression-sad-january?utm_source=ReadNext)\n  \n  [READ MORE](https:\/\/www.medicalnewstoday.com\/articles\/mental-health-myth-blue-monday-depression-sad-january?utm_source=ReadNext)\n\n© 2026 Healthline Media UK Ltd, London, UK. All rights reserved. MNT is the registered trade mark of Healthline Media. Healthline Media is an RVO Health Company. Any medical information published on this website is not intended as a substitute for informed medical advice and you should not take any action before consulting with a healthcare professional. 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MNT is the registered trade mark of Healthline Media. Healthline Media is an RVO Health Company. Any medical information published on this website is not intended as a substitute for informed medical advice and you should not take any action before consulting with a healthcare professional. [See additional information](https:\/\/www.medicalnewstoday.com\/about\/additional-information).\n\n© 2026 Healthline Media UK Ltd, London, UK. All rights reserved. MNT is the registered trade mark of Healthline Media. Healthline Media is an RVO Health Company. Any medical information published on this website is not intended as a substitute for informed medical advice and you should not take any action before consulting with a healthcare professional. [See additional information](https:\/\/www.medicalnewstoday.com\/about\/additional-information).\n\n[About](https:\/\/www.healthlinemedia.com\/?utm_source=medicalnewstoday.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=medicalnewstoday.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":"Anxiety treatment without medication can work for some people. However, it is important for people to work with a medical professional and discuss their specific concerns about medication.\n\nIf a person is currently taking anxiety medication, they should not stop taking the medication without a doctor’s recommendation. It may be necessary to taper, or gradually reduce the dosage, if a person wishes to try other treatments instead.\n\nKeep reading to learn more about treating anxiety without medication, including through psychotherapy, diet, alternative therapies, and more.\n\n[Psychotherapy](https:\/\/www.medicalnewstoday.com\/articles\/156433) can be an effective intervention for anxiety. In fact, the [American Psychological Association](https:\/\/www.apa.org\/ptsd-guideline\/patients-and-families\/medication-or-therapy) emphasizes that therapy is typically more effective than medication. This is because psychotherapy gives a person the chance to talk about their anxiety, explore coping mechanisms, and work through experiences that contribute to their anxiety.\n\nOne type of psychotherapy that may be effective is [cognitive behavioral therapy (CBT)](https:\/\/www.medicalnewstoday.com\/articles\/296579). This treatment focuses on helping a person understand the connection between their thoughts, emotions, and behaviors.\n\nThrough CBT, a person learns to disrupt automatic negative thoughts and find alternatives to anxious patterns of thinking.\n\nPhysical activity and exercise can help manage symptoms of anxiety.\n\nA [2018 systematic review](https:\/\/link.springer.com\/article\/10.1186\/s12913-018-3313-5) and meta-analysis found that aerobic exercise — especially high intensity exercise — could be particularly beneficial.\n\nHowever, the authors of that study caution that the wide variability in types of exercise included in the review and the small sample sizes of many studies limit the data.\n\nMore research is necessary to prove conclusively that exercise is an effective treatment for anxiety.\n\nSome people find that changing their diet helps reduce anxiety. Options to consider include:\n\n- **Reducing caffeine:** A [2024 meta-analysis](https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC10867825\/) found that [caffeine](https:\/\/www.medicalnewstoday.com\/articles\/285194) can increase the risk of anxiety, with higher intakes of caffeine more likely to have a detrimental effect on anxiety. Try reducing caffeine intake, especially late in the day or before bed. Caffeine is a stimulant, which means it can speed up activity in the brain and body, making a person feel restless and anxious.\n- **Drinking less alcohol:** Although [few studies](https:\/\/www.sciencedirect.com\/science\/article\/pii\/S0306460324000960) have directly assessed the link between alcohol and anxiety, many people self-medicate with alcohol. Some drinkers report an improvement in anxiety symptoms when they stop drinking or reduce their alcohol consumption. A person may wish to consider reducing their alcohol intake if they currently consume alcohol. Keeping a journal can help them track any changes in their symptoms.\n- **Keeping a food log:** Some people may consider keeping a food log to assess whether anxiety is worse after eating certain foods. A [2019 study](https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC6627391\/) found a correlation between a high intake of saturated fats and added sugars and higher overall anxiety in older adults. The study suggests diet may affect mental health, but it did not establish a causal link.\n\nAnxiety can be very isolating. Support groups [can help](https:\/\/www.nimh.nih.gov\/health\/topics\/anxiety-disorders) people with anxiety feel less alone. They may also offer practical wisdom that can help a person with areas such as:\n\n- finding the right health professional\n- talking with their loved ones about their anxiety\n- managing the process of seeking workplace accommodations\n\nSupport groups come in many forms, such as anonymous online message boards, in-person meetings, and virtual sessions. Some therapists also facilitate support groups.\n\nA person should consider their schedule, comfort level, and goals when deciding which type of support group to try.\n\nPeople with anxiety [can benefit](https:\/\/www.frontiersin.org\/journals\/psychology\/articles\/10.3389\/fpsyg.2024.1330720\/full) from support from loved ones. Education about anxiety may help families better support children and other loved ones.\n\nEducational and workplace accommodations may also help. They can prevent anxiety from causing additional stress, such as from the loss of a job or a failing grade.\n\nSome people find that complementary and alternative treatments, such as massage, acupuncture, or chiropractic care, help their anxiety symptoms. A [2018 systematic review](https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S1744388118300689) of 13 mostly small studies suggests that both acupuncture and electro-acupuncture may ease anxiety.\n\nWhile some studies report promising results, there is no conclusive data showing these treatments work. So people trying alternative remedies could use them alongside other treatments their doctors recommend.\n\nThis current may stimulate the release of neurotransmitters that relieve anxiety or change how the brain processes anxiety. Doctors are not totally sure how it works.\n\nA [2019 systematic review](https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6576151\/) and meta-analysis suggest that TMS may help ease symptoms of generalized anxiety and post-traumatic stress disorder (PTSD).\n\nVarious stress relief techniques may help ease anxiety.\n\nThe right approach depends on the person and the type of anxiety. For example, people who feel anxiety about work may find that the right organizational system relieves their fear of missing a deadline. People who feel anxious while home alone at night might also invest in an alarm system.\n\nSome strategies that can work for different types of stress and anxiety [include](https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK513238\/):\n\n- progressive muscle relaxation, which focuses on steadily relaxing individual muscle groups\n- deep breathing techniques, such as counting breaths or meditating\n- spending time outdoors\n- taking time away from technology, such as by turning off the phone and television for [1 hour](https:\/\/www.mind.org.uk\/information-support\/tips-for-everyday-living\/relaxation\/relaxation-tips\/)\n- engaging in pleasurable self-care activities, such as:\n  - reading a book\n  - listening to music\n  - taking a bath\n  - spending time with a pet\n\nA person should contact a doctor if anxiety is frequent or constant, or if it affects their daily life, sleep quality, or relationships.\n\nA doctor can help with getting the correct diagnosis, ruling out physical health issues, and finding therapy and other remedies.\n\nA person should also contact a medical professional if they experience:\n\n- chronic anxiety for no clear reason or have constantly shifting anxieties\n- anxiety that is disproportionate to the stress they feel, such as if a person who has a relatively safe and comfortable life is chronically afraid of something\n- panic attacks or physical anxiety symptoms, such as a racing heart or stomach pain\n\nIt is also important to contact a doctor if they take prescription anxiety medication but symptoms do not seem to be alleviating. It can sometimes take time to find the right medication for the individual, and the person can work with their doctor to ensure they receive the best treatment for them.\n\nAnxiety is treatable without medication using the right combination of lifestyle changes, therapies, and support.\n\nA doctor may recommend psychotherapy, such as CBT. Other tips that may help include getting enough physical activity or exercise, making dietary changes, trying complementary therapies and TMS, and practicing stress relief techniques.\n\nAccessing support groups and seeking social support can also help manage anxiety in some people.\n\nIf a person is concerned about their anxiety, they should contact a medical professional for advice on suitable treatments.","meta_canonical":null}

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Meta Title	How to treat anxiety without medication: Natural remedies
Meta Description	There are many ways to treat anxiety without medication, from various types of therapy to dietary and lifestyle factors. Learn more here.
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Boilerpipe Text	Anxiety treatment without medication can work for some people. However, it is important for people to work with a medical professional and discuss their specific concerns about medication. If a person is currently taking anxiety medication, they should not stop taking the medication without a doctor’s recommendation. It may be necessary to taper, or gradually reduce the dosage, if a person wishes to try other treatments instead. Keep reading to learn more about treating anxiety without medication, including through psychotherapy, diet, alternative therapies, and more. Psychotherapy can be an effective intervention for anxiety. In fact, the American Psychological Association emphasizes that therapy is typically more effective than medication. This is because psychotherapy gives a person the chance to talk about their anxiety, explore coping mechanisms, and work through experiences that contribute to their anxiety. One type of psychotherapy that may be effective is cognitive behavioral therapy (CBT) . This treatment focuses on helping a person understand the connection between their thoughts, emotions, and behaviors. Through CBT, a person learns to disrupt automatic negative thoughts and find alternatives to anxious patterns of thinking. Physical activity and exercise can help manage symptoms of anxiety. A 2018 systematic review and meta-analysis found that aerobic exercise — especially high intensity exercise — could be particularly beneficial. However, the authors of that study caution that the wide variability in types of exercise included in the review and the small sample sizes of many studies limit the data. More research is necessary to prove conclusively that exercise is an effective treatment for anxiety. Some people find that changing their diet helps reduce anxiety. Options to consider include: Reducing caffeine: A 2024 meta-analysis found that caffeine can increase the risk of anxiety, with higher intakes of caffeine more likely to have a detrimental effect on anxiety. Try reducing caffeine intake, especially late in the day or before bed. Caffeine is a stimulant, which means it can speed up activity in the brain and body, making a person feel restless and anxious. Drinking less alcohol: Although few studies have directly assessed the link between alcohol and anxiety, many people self-medicate with alcohol. Some drinkers report an improvement in anxiety symptoms when they stop drinking or reduce their alcohol consumption. A person may wish to consider reducing their alcohol intake if they currently consume alcohol. Keeping a journal can help them track any changes in their symptoms. Keeping a food log: Some people may consider keeping a food log to assess whether anxiety is worse after eating certain foods. A 2019 study found a correlation between a high intake of saturated fats and added sugars and higher overall anxiety in older adults. The study suggests diet may affect mental health, but it did not establish a causal link. Anxiety can be very isolating. Support groups can help people with anxiety feel less alone. They may also offer practical wisdom that can help a person with areas such as: finding the right health professional talking with their loved ones about their anxiety managing the process of seeking workplace accommodations Support groups come in many forms, such as anonymous online message boards, in-person meetings, and virtual sessions. Some therapists also facilitate support groups. A person should consider their schedule, comfort level, and goals when deciding which type of support group to try. People with anxiety can benefit from support from loved ones. Education about anxiety may help families better support children and other loved ones. Educational and workplace accommodations may also help. They can prevent anxiety from causing additional stress, such as from the loss of a job or a failing grade. Some people find that complementary and alternative treatments, such as massage, acupuncture, or chiropractic care, help their anxiety symptoms. A 2018 systematic review of 13 mostly small studies suggests that both acupuncture and electro-acupuncture may ease anxiety. While some studies report promising results, there is no conclusive data showing these treatments work. So people trying alternative remedies could use them alongside other treatments their doctors recommend. This current may stimulate the release of neurotransmitters that relieve anxiety or change how the brain processes anxiety. Doctors are not totally sure how it works. A 2019 systematic review and meta-analysis suggest that TMS may help ease symptoms of generalized anxiety and post-traumatic stress disorder (PTSD). Various stress relief techniques may help ease anxiety. The right approach depends on the person and the type of anxiety. For example, people who feel anxiety about work may find that the right organizational system relieves their fear of missing a deadline. People who feel anxious while home alone at night might also invest in an alarm system. Some strategies that can work for different types of stress and anxiety include : progressive muscle relaxation, which focuses on steadily relaxing individual muscle groups deep breathing techniques, such as counting breaths or meditating spending time outdoors taking time away from technology, such as by turning off the phone and television for 1 hour engaging in pleasurable self-care activities, such as: reading a book listening to music taking a bath spending time with a pet A person should contact a doctor if anxiety is frequent or constant, or if it affects their daily life, sleep quality, or relationships. A doctor can help with getting the correct diagnosis, ruling out physical health issues, and finding therapy and other remedies. A person should also contact a medical professional if they experience: chronic anxiety for no clear reason or have constantly shifting anxieties anxiety that is disproportionate to the stress they feel, such as if a person who has a relatively safe and comfortable life is chronically afraid of something panic attacks or physical anxiety symptoms, such as a racing heart or stomach pain It is also important to contact a doctor if they take prescription anxiety medication but symptoms do not seem to be alleviating. It can sometimes take time to find the right medication for the individual, and the person can work with their doctor to ensure they receive the best treatment for them. Anxiety is treatable without medication using the right combination of lifestyle changes, therapies, and support. A doctor may recommend psychotherapy, such as CBT. Other tips that may help include getting enough physical activity or exercise, making dietary changes, trying complementary therapies and TMS, and practicing stress relief techniques. Accessing support groups and seeking social support can also help manage anxiety in some people. If a person is concerned about their anxiety, they should contact a medical professional for advice on suitable treatments.
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[Anxiety Attack](https://www.medicalnewstoday.com/articles/307863) - [Dizziness](https://www.medicalnewstoday.com/articles/anxiety-and-dizziness) - [Brain Fog](https://www.medicalnewstoday.com/articles/anxiety-and-brain-fog) - [Rash](https://www.medicalnewstoday.com/articles/anxiety-rash) - [Itching](https://www.medicalnewstoday.com/articles/anxiety-itching) - [Jaw Tension](https://www.medicalnewstoday.com/articles/jaw-tension-anxiety) - [Panic vs. Anxiety Attack](https://www.medicalnewstoday.com/articles/321798) - [Facial Numbness](https://www.medicalnewstoday.com/articles/facial-numbness-and-anxiety) - [Lip Biting](https://www.medicalnewstoday.com/articles/322093) - [Heart Palpitations](https://www.medicalnewstoday.com/articles/anxiety-with-heart-palpitations) - [Shaking](https://www.medicalnewstoday.com/articles/anxiety-shaking) - [Numbness](https://www.medicalnewstoday.com/articles/can-anxiety-cause-numbness) - [Fatigue](https://www.medicalnewstoday.com/articles/anxiety-and-fatigue) - [Physical Symptoms](https://www.medicalnewstoday.com/articles/physical-symptoms-of-anxiety) - [Appetite Changes](https://www.medicalnewstoday.com/articles/327437) - [Headache](https://www.medicalnewstoday.com/articles/anxiety-headaches) - [Nervous Breakdown](https://www.medicalnewstoday.com/articles/321018) - [Tongue Tingling](https://www.medicalnewstoday.com/articles/tingling-tongue-and-anxiety) - [Nausea](https://www.medicalnewstoday.com/articles/326391) - ### Treatment Treatment #### Related Articles - [Treatment Overview](https://www.medicalnewstoday.com/articles/323494) - [Anxiety Medications](https://www.medicalnewstoday.com/articles/323666) - [Beta-Blockers](https://www.medicalnewstoday.com/articles/326397) - [Medication for Anxiety and Depression](https://www.medicalnewstoday.com/articles/which-medications-are-best-for-anxiety-and-depression) - [Xanax](https://www.medicalnewstoday.com/articles/drugs-xanax) - [Ativan](https://www.medicalnewstoday.com/articles/326015) - [Propranolol](https://www.medicalnewstoday.com/articles/how-quickly-does-propranolol-work-for-anxiety) - [Hydroxyzine](https://www.medicalnewstoday.com/articles/drugs-hydroxyzine-oral-tablet) - [Clonazepam](https://www.medicalnewstoday.com/articles/clonazepam-oral-tablet) - [Diazepam](https://www.medicalnewstoday.com/articles/diazepam-oral-tablet) - [Ketamine](https://www.medicalnewstoday.com/articles/ketamine-for-anxiety) - [Buspar](https://www.medicalnewstoday.com/articles/buspar-side-effects) - [Social Anxiety Medication](https://www.medicalnewstoday.com/articles/best-medication-for-social-anxiety) - [Antipsychotics](https://www.medicalnewstoday.com/articles/antipsychotics-for-anxiety) - [Transcranial Magnetic Stimulation](https://www.medicalnewstoday.com/articles/tms-for-anxiety) - [Best Online CBT Platforms](https://www.medicalnewstoday.com/articles/cbt-for-anxiety) - ### Types Types #### Related Articles - [Types Overview](https://www.medicalnewstoday.com/articles/how-to-overcome-anxiety) - [In the Morning](https://www.medicalnewstoday.com/articles/325808) - [Separation](https://www.medicalnewstoday.com/articles/322070) - [Driving](https://www.medicalnewstoday.com/articles/driving-anxiety) - [Anticipatory](https://www.medicalnewstoday.com/articles/anticipatory-anxiety) - [Debilitating](https://www.medicalnewstoday.com/articles/debilitating-anxiety) - [Parental](https://www.medicalnewstoday.com/articles/parental-anxiety) - [Hyperstimulation](https://www.medicalnewstoday.com/articles/hyperstimulation-anxiety) - [Panic Disorder](https://www.medicalnewstoday.com/articles/8872) - [Generalized Anxiety Disorder](https://www.medicalnewstoday.com/articles/326416) - [Existential](https://www.medicalnewstoday.com/articles/existential-anxiety) - [Travel](https://www.medicalnewstoday.com/articles/travel-anxiety) - [Social](https://www.medicalnewstoday.com/articles/176891) - [Trait vs. State Anxiety](https://www.medicalnewstoday.com/articles/trait-anxiety) - [Situational](https://www.medicalnewstoday.com/articles/situational-anxiety) - [Political](https://www.medicalnewstoday.com/articles/political-anxiety) - [Hospital](https://www.medicalnewstoday.com/articles/hospital-anxiety) - [Types of Social Anxiety](https://www.medicalnewstoday.com/articles/types-of-social-anxiety) - [Eco-Anxiety](https://www.medicalnewstoday.com/articles/327354) - [Pathological](https://www.medicalnewstoday.com/articles/pathological-anxiety-definition-causes-and-symptoms) - [Free-Floating](https://www.medicalnewstoday.com/articles/free-floating-anxiety) - [Anxiety Disorders](https://www.medicalnewstoday.com/articles/types-of-anxiety) - [Anxiety in Children](https://www.medicalnewstoday.com/articles/anxiety-in-children) - [High Functioning](https://www.medicalnewstoday.com/articles/high-functioning-anxiety) - [Health](https://www.medicalnewstoday.com/articles/health-anxiety) - [Before Period](https://www.medicalnewstoday.com/articles/anxiety-before-period) - [Dating](https://www.medicalnewstoday.com/articles/dating-anxiety) - [School](https://www.medicalnewstoday.com/articles/school-anxiety) - [Friendship](https://www.medicalnewstoday.com/articles/friendship-anxiety) - [Surgery](https://www.medicalnewstoday.com/articles/surgery-anxiety) - [At Night](https://www.medicalnewstoday.com/articles/anxiety-at-night) - [Dental](https://www.medicalnewstoday.com/articles/what-to-know-about-dental-anxiety) - [In Males](https://www.medicalnewstoday.com/articles/anxiety-in-men-fighting-stereotypes) - [Hangover](https://www.medicalnewstoday.com/articles/hangover-anxiety) - [Test](https://www.medicalnewstoday.com/articles/test-anxiety-tips) - [Gym](https://www.medicalnewstoday.com/articles/gym-anxiety) - ### Complications Complications #### Related Articles - [Left Arm Pain](https://www.medicalnewstoday.com/articles/left-arm-pain-from-anxiety) - [Hot Flashes](https://www.medicalnewstoday.com/articles/anxiety-hot-flashes) - [Acid Reflux](https://www.medicalnewstoday.com/articles/acid-reflux-and-anxiety) - [Anxiety Poop](https://www.medicalnewstoday.com/articles/anxiety-poop) - [Atrial Fibrillation](https://www.medicalnewstoday.com/articles/can-anxiety-cause-atrial-fibrillation) - [Inflammation](https://www.medicalnewstoday.com/articles/anxiety-and-inflammation-is-there-a-link) - [Anxiety Dreams](https://www.medicalnewstoday.com/articles/anxiety-dreams) - ### Related Conditions Related Conditions #### Related Articles - [Vs. Depression](https://www.medicalnewstoday.com/articles/anxiety-vs-depression) - [Psychosis](https://www.medicalnewstoday.com/articles/anxiety-psychosis) - [Vs. Stress](https://www.medicalnewstoday.com/articles/stress-vs-anxiety) - [Tinnitus](https://www.medicalnewstoday.com/articles/ringing-in-ears-anxiety) - [Panic vs. Heart Attack](https://www.medicalnewstoday.com/articles/322797) - [AVPD vs. Social Anxiety](https://www.medicalnewstoday.com/articles/avpd-vs-social-anxiety) - [Vs. Paranoia](https://www.medicalnewstoday.com/articles/paranoia-vs-anxiety) - [Adjustment Disorder](https://www.medicalnewstoday.com/articles/adjustment-disorder-with-anxiety) # Treating anxiety without medication ![](https://i0.wp.com/post.medicalnewstoday.com/wp-content/uploads/sites/3/2021/06/Lori_Lawrenz_500x500_Med_Reviewer_Photos_v2.png?w=105&h=105) [Medically reviewed]() by [Lori Lawrenz, PsyD]() — Written by [Zawn Villines]() — [Updated on August 20, 2025]() - [Psychotherapy](https://www.medicalnewstoday.com/articles/how-to-treat-anxiety-without-medication#psychotherapy) - [Exercise](https://www.medicalnewstoday.com/articles/how-to-treat-anxiety-without-medication#exercise) - [Diet and nutrition](https://www.medicalnewstoday.com/articles/how-to-treat-anxiety-without-medication#diet-and-nutrition) - [Support groups](https://www.medicalnewstoday.com/articles/how-to-treat-anxiety-without-medication#support-groups) - [Social support](https://www.medicalnewstoday.com/articles/how-to-treat-anxiety-without-medication#social-support) - [Complementary treatments](https://www.medicalnewstoday.com/articles/how-to-treat-anxiety-without-medication#complementary-treatments) - [TMS](https://www.medicalnewstoday.com/articles/how-to-treat-anxiety-without-medication#tms) - [Stress relief techniques](https://www.medicalnewstoday.com/articles/how-to-treat-anxiety-without-medication#stress-relief-techniques) - [Contacting a doctor](https://www.medicalnewstoday.com/articles/how-to-treat-anxiety-without-medication#contacting-a-doctor) - [Summary](https://www.medicalnewstoday.com/articles/how-to-treat-anxiety-without-medication#summary) ### Key takeaways - Current research indicates that fish oil is not an effective treatment for high cholesterol, and some studies suggest that the DHA in fish oil may even increase LDL cholesterol levels. - While fish oil supplements may not be beneficial for lowering cholesterol, consuming oily fish in moderation can still provide other health benefits due to the presence of omega-3 fatty acids. - Individuals seeking to lower their cholesterol should consult with a healthcare professional to discuss dietary and lifestyle changes, or to explore the possibility of using medication. Anxiety treatment without medication can work for some people. However, it is important for people to work with a medical professional and discuss their specific concerns about medication. If a person is currently taking anxiety medication, they should not stop taking the medication without a doctor’s recommendation. It may be necessary to taper, or gradually reduce the dosage, if a person wishes to try other treatments instead. Keep reading to learn more about treating anxiety without medication, including through psychotherapy, diet, alternative therapies, and more. ## [Psychotherapy]() [Psychotherapy](https://www.medicalnewstoday.com/articles/156433) can be an effective intervention for anxiety. In fact, the [American Psychological Association](https://www.apa.org/ptsd-guideline/patients-and-families/medication-or-therapy) emphasizes that therapy is typically more effective than medication. This is because psychotherapy gives a person the chance to talk about their anxiety, explore coping mechanisms, and work through experiences that contribute to their anxiety. One type of psychotherapy that may be effective is [cognitive behavioral therapy (CBT)](https://www.medicalnewstoday.com/articles/296579). This treatment focuses on helping a person understand the connection between their thoughts, emotions, and behaviors. Through CBT, a person learns to disrupt automatic negative thoughts and find alternatives to anxious patterns of thinking. Learn about [different types of therapy](https://www.medicalnewstoday.com/articles/types-of-therapy). ## [Exercise]() Physical activity and exercise can help manage symptoms of anxiety. A [2018 systematic review](https://link.springer.com/article/10.1186/s12913-018-3313-5) and meta-analysis found that aerobic exercise — especially high intensity exercise — could be particularly beneficial. However, the authors of that study caution that the wide variability in types of exercise included in the review and the small sample sizes of many studies limit the data. More research is necessary to prove conclusively that exercise is an effective treatment for anxiety. Learn more about [exercises for anxiety](https://www.medicalnewstoday.com/articles/anxiety-exercises). ## [Diet and nutrition changes]() Some people find that changing their diet helps reduce anxiety. Options to consider include: - Reducing caffeine: A [2024 meta-analysis](https://pmc.ncbi.nlm.nih.gov/articles/PMC10867825/) found that [caffeine](https://www.medicalnewstoday.com/articles/285194) can increase the risk of anxiety, with higher intakes of caffeine more likely to have a detrimental effect on anxiety. Try reducing caffeine intake, especially late in the day or before bed. Caffeine is a stimulant, which means it can speed up activity in the brain and body, making a person feel restless and anxious. - Drinking less alcohol: Although [few studies](https://www.sciencedirect.com/science/article/pii/S0306460324000960) have directly assessed the link between alcohol and anxiety, many people self-medicate with alcohol. Some drinkers report an improvement in anxiety symptoms when they stop drinking or reduce their alcohol consumption. A person may wish to consider reducing their alcohol intake if they currently consume alcohol. Keeping a journal can help them track any changes in their symptoms. - Keeping a food log: Some people may consider keeping a food log to assess whether anxiety is worse after eating certain foods. A [2019 study](https://pmc.ncbi.nlm.nih.gov/articles/PMC6627391/) found a correlation between a high intake of saturated fats and added sugars and higher overall anxiety in older adults. The study suggests diet may affect mental health, but it did not establish a causal link. Learn more about [caffeine and anxiety](https://www.medicalnewstoday.com/articles/anxiety-and-caffeine). ## [Support groups]() Anxiety can be very isolating. Support groups [can help](https://www.nimh.nih.gov/health/topics/anxiety-disorders) people with anxiety feel less alone. They may also offer practical wisdom that can help a person with areas such as: - finding the right health professional - talking with their loved ones about their anxiety - managing the process of seeking workplace accommodations Support groups come in many forms, such as anonymous online message boards, in-person meetings, and virtual sessions. Some therapists also facilitate support groups. A person should consider their schedule, comfort level, and goals when deciding which type of support group to try. ## [Social support]() People with anxiety [can benefit](https://www.frontiersin.org/journals/psychology/articles/10.3389/fpsyg.2024.1330720/full) from support from loved ones. Education about anxiety may help families better support children and other loved ones. Educational and workplace accommodations may also help. They can prevent anxiety from causing additional stress, such as from the loss of a job or a failing grade. ## [Complementary and alternative treatments]() Some people find that complementary and alternative treatments, such as massage, acupuncture, or chiropractic care, help their anxiety symptoms. A [2018 systematic review](https://www.sciencedirect.com/science/article/abs/pii/S1744388118300689) of 13 mostly small studies suggests that both acupuncture and electro-acupuncture may ease anxiety. While some studies report promising results, there is no conclusive data showing these treatments work. So people trying alternative remedies could use them alongside other treatments their doctors recommend. Learn more about [natural remedies for anxiety and stress](https://www.medicalnewstoday.com/articles/322396). ## [Transcranial magnetic stimulation (TMS)]() [Transcranial magnetic stimulation (TMS)](https://www.medicalnewstoday.com/articles/transcranial-magnetic-stimulation) is a newer anxiety treatment that uses magnets to create a weak electrical current in the brain. This current may stimulate the release of neurotransmitters that relieve anxiety or change how the brain processes anxiety. Doctors are not totally sure how it works. A [2019 systematic review](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6576151/) and meta-analysis suggest that TMS may help ease symptoms of generalized anxiety and post-traumatic stress disorder (PTSD). Learn more about [TMS for anxiety](https://www.medicalnewstoday.com/articles/tms-for-anxiety). ## [Stress relief techniques]() Various stress relief techniques may help ease anxiety. The right approach depends on the person and the type of anxiety. For example, people who feel anxiety about work may find that the right organizational system relieves their fear of missing a deadline. People who feel anxious while home alone at night might also invest in an alarm system. Some strategies that can work for different types of stress and anxiety [include](https://www.ncbi.nlm.nih.gov/books/NBK513238/): - progressive muscle relaxation, which focuses on steadily relaxing individual muscle groups - deep breathing techniques, such as counting breaths or meditating - spending time outdoors - taking time away from technology, such as by turning off the phone and television for [1 hour](https://www.mind.org.uk/information-support/tips-for-everyday-living/relaxation/relaxation-tips/) - engaging in pleasurable self-care activities, such as: - reading a book - listening to music - taking a bath - spending time with a pet [Learn more about relaxation techniques.](https://www.medicalnewstoday.com/articles/5-relaxation-techniques-to-try) ## [When to contact a doctor]() A person should contact a doctor if anxiety is frequent or constant, or if it affects their daily life, sleep quality, or relationships. A doctor can help with getting the correct diagnosis, ruling out physical health issues, and finding therapy and other remedies. A person should also contact a medical professional if they experience: - chronic anxiety for no clear reason or have constantly shifting anxieties - anxiety that is disproportionate to the stress they feel, such as if a person who has a relatively safe and comfortable life is chronically afraid of something - panic attacks or physical anxiety symptoms, such as a racing heart or stomach pain It is also important to contact a doctor if they take prescription anxiety medication but symptoms do not seem to be alleviating. It can sometimes take time to find the right medication for the individual, and the person can work with their doctor to ensure they receive the best treatment for them. ## [Summary]() Anxiety is treatable without medication using the right combination of lifestyle changes, therapies, and support. A doctor may recommend psychotherapy, such as CBT. Other tips that may help include getting enough physical activity or exercise, making dietary changes, trying complementary therapies and TMS, and practicing stress relief techniques. Accessing support groups and seeking social support can also help manage anxiety in some people. If a person is concerned about their anxiety, they should contact a medical professional for advice on suitable treatments. - [Mental Health](https://www.medicalnewstoday.com/categories/mental-health) - [Anxiety / Stress](https://www.medicalnewstoday.com/categories/anxiety) - [Psychology / Psychiatry](https://www.medicalnewstoday.com/categories/psychology-psychiatry) - [Complementary Medicine / Alternative Medicine](https://www.medicalnewstoday.com/categories/complementary_medicine) ### How we reviewed this article: Sources Medical News Today 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.medicalnewstoday.com/articles/process). - Acoba EF. (2024). Social support and mental health: The mediating role of perceived stress. <https://www.frontiersin.org/journals/psychology/articles/10.3389/fpsyg.2024.1330720/full> - Amorim D, et al. (2018). Acupuncture and electroacupuncture for anxiety disorders: A systematic review of the clinical research. <https://www.sciencedirect.com/science/article/abs/pii/S1744388118300689> - Anxiety disorders. (2024). <https://www.nimh.nih.gov/health/topics/anxiety-disorders> - Aylett E, et al. (2018). Exercise in the treatment of clinical anxiety in general practice — A systematic review and meta-analysis. <https://link.springer.com/article/10.1186/s12913-018-3313-5> - Cirillo P, et al. (2019). Transcranial magnetic stimulation in anxiety and trauma‐related disorders: A systematic review and meta‐analysis. <https://pmc.ncbi.nlm.nih.gov/articles/PMC6576151/> - D'Aquino S, et al. (2024). Long-term effects of alcohol consumption on anxiety in adults: A systematic review. <https://www.sciencedirect.com/science/article/pii/S0306460324000960> - How do I choose between medication and therapy? (2017). <https://www.apa.org/ptsd-guideline/patients-and-families/medication-or-therapy> - Liu C, et al. (2024). Caffeine intake and anxiety: A meta-analysis. <https://pmc.ncbi.nlm.nih.gov/articles/PMC10867825/> - Masana MF, et al. (2019). Dietary patterns and their association with anxiety symptoms among older adults: The ATTICA study. <https://pmc.ncbi.nlm.nih.gov/articles/PMC6627391/> - Norelli SK, et al. (2023). Relaxation techniques. <https://www.ncbi.nlm.nih.gov/books/NBK513238/> - Relaxation. (2021). <https://www.mind.org.uk/information-support/tips-for-everyday-living/relaxation/relaxation-tips/> Share this article ![](https://i0.wp.com/post.medicalnewstoday.com/wp-content/uploads/sites/3/2021/06/Lori_Lawrenz_500x500_Med_Reviewer_Photos_v2.png?w=105&h=105) [Medically reviewed]() by [Lori Lawrenz, PsyD]() — Written by [Zawn Villines]() — [Updated on August 20, 2025]() ## Latest news - [Two days of oatmeal may help reduce 'bad' cholesterol levels, study finds](https://www.medicalnewstoday.com/articles/two-days-oatmeal-reduce-ldl-cholesterol-levels-study) - [Is sleep the missing piece in mental health?](https://www.medicalnewstoday.com/articles/is-sleep-the-missing-piece-in-mental-health) - [Is this why dementia affects more women? 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Learn all the symptoms and treatments here.](https://www.medicalnewstoday.com/articles/types-of-anxiety?utm_source=ReadNext) [READ MORE](https://www.medicalnewstoday.com/articles/types-of-anxiety?utm_source=ReadNext) - [What are the best medications to treat generalized anxiety disorder?](https://www.medicalnewstoday.com/articles/best-medication-for-generalized-anxiety-disorder?utm_source=ReadNext) [Doctors may prescribe medications such as antidepressants to treat generalized anxiety disorder. Learn more here.](https://www.medicalnewstoday.com/articles/best-medication-for-generalized-anxiety-disorder?utm_source=ReadNext) [READ MORE](https://www.medicalnewstoday.com/articles/best-medication-for-generalized-anxiety-disorder?utm_source=ReadNext) - [How long does trazodone last in dogs?](https://www.medicalnewstoday.com/articles/drugs-how-long-does-trazodone-last-in-dogs?utm_source=ReadNext) Medically reviewed by [Vincent J. 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Readable Markdown	Anxiety treatment without medication can work for some people. However, it is important for people to work with a medical professional and discuss their specific concerns about medication. If a person is currently taking anxiety medication, they should not stop taking the medication without a doctor’s recommendation. It may be necessary to taper, or gradually reduce the dosage, if a person wishes to try other treatments instead. Keep reading to learn more about treating anxiety without medication, including through psychotherapy, diet, alternative therapies, and more. [Psychotherapy](https://www.medicalnewstoday.com/articles/156433) can be an effective intervention for anxiety. In fact, the [American Psychological Association](https://www.apa.org/ptsd-guideline/patients-and-families/medication-or-therapy) emphasizes that therapy is typically more effective than medication. This is because psychotherapy gives a person the chance to talk about their anxiety, explore coping mechanisms, and work through experiences that contribute to their anxiety. One type of psychotherapy that may be effective is [cognitive behavioral therapy (CBT)](https://www.medicalnewstoday.com/articles/296579). This treatment focuses on helping a person understand the connection between their thoughts, emotions, and behaviors. Through CBT, a person learns to disrupt automatic negative thoughts and find alternatives to anxious patterns of thinking. Physical activity and exercise can help manage symptoms of anxiety. A [2018 systematic review](https://link.springer.com/article/10.1186/s12913-018-3313-5) and meta-analysis found that aerobic exercise — especially high intensity exercise — could be particularly beneficial. However, the authors of that study caution that the wide variability in types of exercise included in the review and the small sample sizes of many studies limit the data. More research is necessary to prove conclusively that exercise is an effective treatment for anxiety. Some people find that changing their diet helps reduce anxiety. Options to consider include: - Reducing caffeine: A [2024 meta-analysis](https://pmc.ncbi.nlm.nih.gov/articles/PMC10867825/) found that [caffeine](https://www.medicalnewstoday.com/articles/285194) can increase the risk of anxiety, with higher intakes of caffeine more likely to have a detrimental effect on anxiety. Try reducing caffeine intake, especially late in the day or before bed. Caffeine is a stimulant, which means it can speed up activity in the brain and body, making a person feel restless and anxious. - Drinking less alcohol: Although [few studies](https://www.sciencedirect.com/science/article/pii/S0306460324000960) have directly assessed the link between alcohol and anxiety, many people self-medicate with alcohol. Some drinkers report an improvement in anxiety symptoms when they stop drinking or reduce their alcohol consumption. A person may wish to consider reducing their alcohol intake if they currently consume alcohol. Keeping a journal can help them track any changes in their symptoms. - Keeping a food log: Some people may consider keeping a food log to assess whether anxiety is worse after eating certain foods. A [2019 study](https://pmc.ncbi.nlm.nih.gov/articles/PMC6627391/) found a correlation between a high intake of saturated fats and added sugars and higher overall anxiety in older adults. The study suggests diet may affect mental health, but it did not establish a causal link. Anxiety can be very isolating. Support groups [can help](https://www.nimh.nih.gov/health/topics/anxiety-disorders) people with anxiety feel less alone. They may also offer practical wisdom that can help a person with areas such as: - finding the right health professional - talking with their loved ones about their anxiety - managing the process of seeking workplace accommodations Support groups come in many forms, such as anonymous online message boards, in-person meetings, and virtual sessions. Some therapists also facilitate support groups. A person should consider their schedule, comfort level, and goals when deciding which type of support group to try. People with anxiety [can benefit](https://www.frontiersin.org/journals/psychology/articles/10.3389/fpsyg.2024.1330720/full) from support from loved ones. Education about anxiety may help families better support children and other loved ones. Educational and workplace accommodations may also help. They can prevent anxiety from causing additional stress, such as from the loss of a job or a failing grade. Some people find that complementary and alternative treatments, such as massage, acupuncture, or chiropractic care, help their anxiety symptoms. A [2018 systematic review](https://www.sciencedirect.com/science/article/abs/pii/S1744388118300689) of 13 mostly small studies suggests that both acupuncture and electro-acupuncture may ease anxiety. While some studies report promising results, there is no conclusive data showing these treatments work. So people trying alternative remedies could use them alongside other treatments their doctors recommend. This current may stimulate the release of neurotransmitters that relieve anxiety or change how the brain processes anxiety. Doctors are not totally sure how it works. A [2019 systematic review](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6576151/) and meta-analysis suggest that TMS may help ease symptoms of generalized anxiety and post-traumatic stress disorder (PTSD). Various stress relief techniques may help ease anxiety. The right approach depends on the person and the type of anxiety. For example, people who feel anxiety about work may find that the right organizational system relieves their fear of missing a deadline. People who feel anxious while home alone at night might also invest in an alarm system. Some strategies that can work for different types of stress and anxiety [include](https://www.ncbi.nlm.nih.gov/books/NBK513238/): - progressive muscle relaxation, which focuses on steadily relaxing individual muscle groups - deep breathing techniques, such as counting breaths or meditating - spending time outdoors - taking time away from technology, such as by turning off the phone and television for [1 hour](https://www.mind.org.uk/information-support/tips-for-everyday-living/relaxation/relaxation-tips/) - engaging in pleasurable self-care activities, such as: - reading a book - listening to music - taking a bath - spending time with a pet A person should contact a doctor if anxiety is frequent or constant, or if it affects their daily life, sleep quality, or relationships. A doctor can help with getting the correct diagnosis, ruling out physical health issues, and finding therapy and other remedies. A person should also contact a medical professional if they experience: - chronic anxiety for no clear reason or have constantly shifting anxieties - anxiety that is disproportionate to the stress they feel, such as if a person who has a relatively safe and comfortable life is chronically afraid of something - panic attacks or physical anxiety symptoms, such as a racing heart or stomach pain It is also important to contact a doctor if they take prescription anxiety medication but symptoms do not seem to be alleviating. It can sometimes take time to find the right medication for the individual, and the person can work with their doctor to ensure they receive the best treatment for them. Anxiety is treatable without medication using the right combination of lifestyle changes, therapies, and support. A doctor may recommend psychotherapy, such as CBT. Other tips that may help include getting enough physical activity or exercise, making dietary changes, trying complementary therapies and TMS, and practicing stress relief techniques. Accessing support groups and seeking social support can also help manage anxiety in some people. If a person is concerned about their anxiety, they should contact a medical professional for advice on suitable treatments.
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