At IDENTITY, we often see clients who have been on medication before. While there are times when medication may be necessary for psychological health, most people find that they experience side effects and desire to reach a point where they can thrive in life without using medication. It’s common for many of our clients to have the goal of getting off of their anxiety or depression medication. We are passionate about partnering with our clients to achieve this goal.

Below are 11 common ways to reduce anxiety without using medication.

• Sweat

  • Exercise—it’s a natural mood booster
  • Go for a walk outside
  • Go swimming
  • Do yard work

• Fuel your mind

  • Eat more leafy greens, whole grains, and antioxidant rich foods
  • Less caffeine
  • Less alcohol
  • Drink more water

• Words of affirmation

  • Leave yourself little notes where you know you will see them
    • I can do this!
    • This too shall pass
    • It’s not a bad life, it’s just a bad day

• Get creative

  • Listen to music
  • Journal your thoughts
  • Paint/draw/color
  • Join a pottery class

• Vent it out

  • Talk to someone
    • Friend
    • Trusted colleague
    • Family member
    • Talk with a Therapist

• Focus on breath and remain present

  • Take a few deep breaths when you feel yourself becoming overwhelmed
  • Calm yourself with positive words of affirmation
    • I can do this
    • I acknowledge my self-worth
    • I love myself
    • I am strong
    • I am brave

• Create a peaceful environment

  • Light your favorite candle
  • Diffuse essential oils—Lavender/Frankincense/Chamomile/Citrus
  • Take a bath

• Furry friends

  • Pet animals—they are naturally calming
  • Volunteer at your local animal shelter
  • Take your own pet for a walk
  • Snuggle your pet

• Sleep

  • Use your bed as a place of serenity—only use it for sleep related behaviors
  • Get the recommended 7-8 hours of sleep per night

• Reward yourself

  • For everything you accomplish/do that you don’t like, treat yourself
    • Go to the movies
    • Watch an episode of your favorite show on Netflix
    • Go out with a friend
    • Buy/make your favorite meal/dessert

• Unplug

  • Reduce your internet/phone use
  • No Facebook/Instagram/Twitter/Snapchat for a full day
    • If this isn’t “possible”, start with an hour and gradually increase your time away from electronics

We would love to partner with you on your journey towards reducing your anxiety. If you are interested in coming in to begin the process of therapy, or if you have any questions, feel free to contact us via the contact form below!