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4 Ways to Cope with Anxiety Without a Pill

A lot of people suffering from minor incidents of anxiety do not want to take the conventional medical route. They look for distraction techniques and calming therapies to ease their distress. This may include going for a session of shamanic sound healing therapy, which involves listening to voices and sounds that have a calming effect. It may also involve trying to understand the root of what is causing the anxiety, then trying to solve it.

(Photo: Kat Jane/Pexels)

While trying to find a non-medical option to treat certain cases of anxiety is beneficial, it is definitely not suited for all. Some severe cases of anxiety, especially when it comes clubbed with other psychiatric issues need medical intervention. Psychiatrists can prescribe anti-anxiety medications to treat acute problems. It is also highly inaccurate to believe that taking medication is unhealthy and is somehow not the way to treat severe anxiety issues. If you are suffering from a chronic problem, and if your anxiety attacks are severe or if it leads to other physical and mental problems, then skip this post and consult a doctor.

If you are still with us, then here are four ways to quickly manage anxiety attacks.

Try sound healing therapy

There have been several studies that prove sound can have a profound effect on our bodies and minds. That is why we feel relaxed when listening to spa music and get irritated when listening to scratching noises. There are several ways to use sound to your advantage when suffering from anxiety. You can listen to a shamanic sound therapy or a guided meditation tape.

Force yourself to exercise

Trying to exercise when you are feeling stressed may be difficult, but in most cases, it delivers quick results. Both resistance training and cardiovascular workouts promote the production of endorphins. Often called the happy hormone, regular exercise can keep bouts of stress and anxiety at bay. Exercising also reduces the production of stress hormones.

Write down the causes of your anxiety

Sometimes the cause of your anxiety is a problem that keeps on plaguing your mind. Try and figure out what that is, and write it down on a piece of paper. In fact, write down all the things that are stressing you out. Once you have your list, you can dedicate time to solve the problems instead of being stressed all the time.

Figure if the cause of your anxiety is controllable or uncontrollable

It is also important to remember that anxiety in itself is not a problem. Is it a health concern when students get anxious before a big exam? No, that is just a bodily response and is temporary. The anxiety is released as soon as the exam is over.

What you do need to figure out is whether your anxiety is caused by something you can control or is it rooted in something that is beyond your control. For example, not knowing whether you are going to get promoted can cause anxiety. However, you can do nothing to solve it, and you have no option but to wait for the news. If it is uncontrollable, then it is best to seek out distraction techniques such as listening to calming sounds or going for a brisk walk.