5 Ways to Manage Anxiety Without Prescription Medication

Anxiety is a condition that affects millions of people every day, but it’s a mental disorder that can vary in severity. For some, feelings of anxiety may be very minor, but episodes can become extreme and debilitating. While treatment becomes necessary in these situations, many people prefer to find natural treatments to take the place of prescription drugs.

1. Try Aromatherapy for a Quick Fix

Believe it or not, scents and odors do affect your emotional state more often than you realize. While this is more obvious with offensive odors, pleasant smells can calm the mind and soothe anxious emotions. Each scent has a different effect on the mind, so it may take some experimenting to determine which scents are the most soothing to you. Try starting with lavender. According to research conducted in 2012, lavender lowers the heart rate and promotes deeper sleep.

2. Hemp Oil Can Ease Anxiety

More people are starting to use hemp oil spray and other hemp-based supplements for anxiety. While scientists are just starting to research the health benefits of this natural plant, there are already indications that its use can reduce anxiety. People who use hemp oil regularly experience fewer panic-induced episodes and enjoy a more relaxed mindset.

3. Exercise for Just 21 Minutes

Why 21 minutes? This is the amount of time it takes for physical activity to begin stimulating the release of endorphins in the brain. Endorphins are those “feel good” neurotransmitters that help you feel pleasure. As you exercise, you’re sending more oxygen-rich blood to the brain, which stimulates the production of more endorphins. As common sense dictates, you can’t feel pleasure and anxiety at the same time. If you’re not excited by the idea of joining a gym, go hiking, bicycling, or swimming. If you engage in a physical activity you enjoy, you’ll be more likely to stick with it.

4. Grab a Snack

In some cases, an anxiety attack is precipitated by a drop in your blood sugar. Before you blame a specific situation, stop and think about the last time you had a bite to eat. If it has been a while, grab a quick snack. Walnuts, dark chocolate, or a cup of yogurt are great ways to stabilize your mood without giving in to unhealthy cravings. You may find that a light snack is enough to chase away your anxiety episode. Instead of turning to coffee or soda, chase down your snack with water or decaffeinated tea.

5. Try Herbal Teas and Supplements

If you have already consulted a doctor about your anxiety, he has likely advised you to ditch the caffeine. As you start looking for something to replace soda and coffee, try drinking herbal teas. Just the act of preparing tea has been shown to alleviate stress and anxiety, but certain teas, such as chamomile, have a more direct effect on the brain. Herbal teas help reduce the production of cortisol, which is a common stress hormone. You can also talk to your doctor about starting an herbal supplement. While there’s little research on the effectiveness of supplements, many people do say that herbal supplements helped relieve their own anxiety.

Prescription medication can help people suffering from anxiety, but those same drugs also produce adverse side effects. Fortunately, there are a number of natural ways to treat your anxiety. Before resorting to prescription drugs, try one of the methods listed here, or look for your own remedies. A natural treatment can help you control your anxiety without compromising your overall quality of life.