9 ways to get rid of anxiety and worry without medication

Unbalanced routines, unhealthy eating habits and fatigue can cause feelings of worry and anxiety, but taking care of your body can help alleviate some of these.

Neurologist, medical blogger, expert at Evotren and Orthokinetics training centers

First of all, it’s worth noting that anxiety can be normal and pathological. We all get anxious on the eve of an important exam or when our loved ones get into trouble. But such anxiety passes as soon as the situation is over. Pathological anxiety is not in a hurry to leave a person and, unfortunately, it manifests itself not only excitement.

But there is such a concept as “false alarm”. It is largely rooted in our physical health. We may experience anxiety because we are chronically sleep deprived, abuse caffeine, or eat too much junk food. All of these things can trigger a stress response in our body that sends a signal to the brain: something is wrong. The brain can’t immediately give an explanation for its reaction, and we decide that we’re anxious about everyday problems: relationship difficulties, a stern email from work, or concerns about news that keep us stressed.

Anxious people must fight this condition not only in their minds but also in their bodies. This begins by dividing anxiety into two categories: ‘false anxiety’ and ‘true anxiety’. Both cause real suffering, but each requires a very different approach.

Nikolai: Anxiety is a very energy-consuming state, and the body tries in every possible way to draw a person’s attention to the problem, giving out a variety of symptoms: rapid heartbeat, temperature 37.0-37.5°C, sweating, shortness of breath, GI problems, itching, shaking hands, aggravation of old injuries and chronic diseases – all of these can be alarm signals issued by the body itself.

How to stop imagining that the worst will happen, answered the psychologist.

How to deal with anxiety

There are pretty simple steps we can take to get rid of false anxiety. Focus on changes you can make in your daily habits:

Minimize your exposure to blue light at the end of the day. Give up gadgets and any dynamic light sources a couple hours before bedtime;
Establish a sleep routine. Sleep affects our brains and hormones in ways that can increase anxiety. According to research, after a sleepless night, our brains show less activity in the medial prefrontal cortex, which helps regulate emotions.
give up caffeine. Studies show that caffeine can worsen the physical effects of stress: our blood pressure is higher during a stressful situation if we’ve consumed caffeine before;
don’t overdo dieting. Sometimes anxiety can be caused by something as simple as low blood sugar, symptoms of which include anxious feelings, nervousness, trembling and rapid heartbeat. Researchers have proven that including the right carbohydrates, more protein, fats and fiber in your diet can alleviate anxiety symptoms;
check if you’re getting enough vitamin D. Studies show that a deficiency of this vitamin puts us at a higher risk of anxiety. Getting more sunlight, especially in the mornings, can not only boost your vitamin D levels, but also help adjust your circadian rhythms to sleep better at night;
limit your use of social media;
work with your breathing, focus on it. A 2017 study showed physical signs of decreased anxiety: lower heart rate, slower breathing, and decreased skin conductance.
try aromatherapy. Certain aromatic oils, such as lavender, sandalwood or chamomile, have a calming effect. Aromatherapy activates certain receptors, so the body relaxes and anxiety levels decrease;
exercise. Cardio exercises increase the level of serotonin, the “happy” hormone. To banish obsessive compulsive state, do simple cardio exercises for 7-10 minutes. Your blood circulation will improve, your muscles will tone up, and you’ll feel energized;

Once we eliminate these sources of false anxiety, we can address true anxiety. However, it is important to realize that anxiety and worry are not enemies or something to be defeated. They are signals designed to help our body.

Nicholas: to help yourself in the here and now, there is a seemingly paradoxical recommendation: give yourself permission to be anxious. By trying to suppress anxiety, the patient fails, fears – and anxiety naturally increases. So allow yourself to be anxious here and now, allow yourself to feel bad, and don’t put off going to the doctor.