Anxiety is a normal and often healthy emotion. However, when anxiety becomes excessive and persistent, it can interfere with your daily life. Anxiety disorders are the most common illness in the United States, affecting 40 million adults age 18 and over each year.

While medication can be an effective way to manage anxiety, there are also a number of non-medication-based approaches that can be helpful. Here are a few tips:

• Identify your triggers. What are the things that typically make you feel anxious? Once you know your triggers, you can start to develop strategies for avoiding them or coping with them when they do occur.
• Practice relaxation techniques. Relaxation techniques can help to calm the body and mind. Some common relaxation techniques include deep breathing, meditation, and progressive muscle relaxation.
• Get regular exercise. Exercise is a great way to reduce stress and improve mood. Aim for at least 30 minutes of moderate-intensity exercise most days of the week.
• Eat a healthy diet. Eating a balanced diet can help to improve your overall mood and well-being. Avoid sugary drinks and processed foods, and focus on eating plenty of fruits, vegetables, and whole grains.
• Get enough sleep. Most adults need around 7-8 hours of sleep per night. When you’re well-rested, you’re better able to cope with stress and manage your emotions.
• Build a support network. Having people to talk to and rely on can be very helpful when you’re struggling with anxiety. Talk to your friends and family about what you’re going through, or consider joining a support group for people with anxiety.

If you’re struggling to manage your anxiety on your own, talk to your doctor. They can help you to develop a treatment plan that’s right for you.

Here are some additional tips that may help you to manage your anxiety without medication:

• Challenge your negative thoughts. Anxiety is often driven by negative thoughts and beliefs about yourself and the world around you. When you have an anxious thought, ask yourself if it is really true. Is there any evidence to support it? If not, challenge the thought and replace it with a more realistic one.
• Focus on the present moment. Anxiety often involves worrying about the future or ruminating on the past. When you find yourself feeling anxious, try to focus on the present moment. What is happening right now? What can you control?
• Practice mindfulness. Mindfulness is the practice of paying attention to the present moment without judgment. There are many different ways to practice mindfulness, such as meditation, yoga, and tai chi. Mindfulness can help you to become more aware of your thoughts and feelings, and to manage them in a more helpful way.

If you’re struggling to manage your anxiety without medication, it’s important to be patient and persistent. It takes time and effort to learn new coping mechanisms and to change your thought patterns. But with time and practice, it is possible to overcome anxiety and live a full and fulfilling life.