5 tips to manage anxiety without drugs

anxiety and stress solutions

As an anxiety management consultant I see a lot of stress – and I mean a lot! Week upon week I see people who are anxious and depressed and/or taking antidepressants (often for years).

Here are 5 tips you can use everyday to help you prevent anxiety

1. Exercise

Exercise is an excellent antidote to stress. Just taking a short stroll in the evening will help to boost oxygen levels. Spending time outdoors is one of the best ways to prevent and treat anxiety and stress.

2. Emotions

Acknowledge your emotions. If you’re angry, upset or frustrated – allow yourself to feel your emotions. From a young age we’re taught to suppress these natural feelings.

Create an internal dialogue to address your emotions – Ask yourself What is this anger trying to show me? What is missing that I can address? Perhaps you need more ‘me time’ or to address an issue with a loved one. By addressing it you can find solutions and start to create solutions such as some space for you to read/relax/have a bath or speak to someone about something that has been bothering you.

By using your internal dialogue you can start to become familiar with and address triggers before they get out of control.

3. Sleep

Good quality sleep is a must for reducing anxiety. Sleep deprivation goes hand in hand with anxiety. Insomnia causes more anxiety and an inability to cope and make decisions. If you find you have thoughts going round and round in your head, before going to sleep –

  • Reduce or cut out caffeine and alcohol
  • Turn off computers and mobile phones at least an hour before going to bed
  • Read a light hearted book or magazine
  • Use an eye mask or sprinkle lavender on your pillow
  • Have a relaxing bath

 4. Be present

Anxiety and worry is often caused by worrying about a future event and is accompanied by feelings of being out of control. It’s like having a crystal ball and anticipating a dark and gloomy outcome.

Focus on the present moment, take some deep breaths and recognise all the elements of your life where you are in control.  Once you regain or feel more in control you stop attempting to control events in a negative manner.

5. Ask for help

Remember your friends are your friends for a reason – you’re probably a good friend to them! So don’t be afraid to call a friend and tell them how you’re feeling. Speak to someone, you will find that verbalising a worry or concern minimises its impact

For more techniques or if you would like to talk over your anxiety contact me, or call me on 01452 750646 or 07765 182127




Mindset & Anxiety Management Consultant