{"id":51069,"date":"2025-04-26T03:15:04","date_gmt":"2025-04-26T03:15:04","guid":{"rendered":"https:\/\/www.europesays.com\/uk\/51069\/"},"modified":"2025-04-26T03:15:04","modified_gmt":"2025-04-26T03:15:04","slug":"the-anxiety-hacks-23-experts-use-on-themselves-that-dont-involve-medication","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/uk\/51069\/","title":{"rendered":"The Anxiety Hacks 23 Experts Use On Themselves That Don\u2019t Involve Medication"},"content":{"rendered":"

In 2020, the World Health Organization released a scientific brief that reported a 25 percent increase in the prevalence of anxiety<\/a>\u00a0and depression worldwide. So, it’s not just you. The world is more stressful, and anxiety is on the rise. According to the WHO’s brief, young people and women were hit hardest. Social isolation was considered a major factor, as were loneliness and exhaustion.<\/p>\n

A recent\u00a0randomized clinical trial\u00a0published by The Journal of the American Medical Association<\/a>\u00a0sought to determine whether performing mindful meditation for anxiety was as effective as a popular anti-anxiety medication, escitalopram, which helps regulate the levels of anxiety-reducing serotonin produced by the body. Its conclusion: Outcomes were similar for both medicinal and non-medicinal treatment methods.<\/p>\n

The Cleveland Clinic<\/a> recommends several non-medicinal methods to increase the body’s production of serotonin, including eating foods with tryptophan, getting more sunlight, exercising regularly and taking steps to reduce your stress level.<\/p>\n

We asked our deep roster of YourTango Experts,<\/a> healing and wellness professionals, to share their top non-medicinal tips for managing stress and anxiety. Here are their responses.<\/p>\n

Here are the anxiety hacks experts use on themselves that don\u2019t involve medication:1. Remember to breathe<\/p>\n

When you are anxious and stressed your breathing becomes rapid and shallow. This causes you to be oxygen deprived, which only makes your body feel more anxious.\u00a0<\/p>\n

The quickest way to reduce stress-related anxiety is to slow down and deepen your breathing<\/a>. Inhale for a count of four, hold the inhale for a count of four\u00a0and exhale deeply for a count of six.<\/p>\n

\u2014Kimberly LaFollette<\/a>, clinical psychologist<\/p>\n

RELATED: 20 Do-Not-Ignore Signs Of Anxiety You May Not Recognize Right Away<\/a><\/strong><\/p>\n

2. Count your blessings<\/p>\n

\"woman insta_photos \/ Shutterstock<\/p>\n

Stay focused on all that is positive. Focus on your blessings. Find your gratitude.<\/p>\n

\u2014Kathy Lynn Thielen<\/a>, spiritual intuitive & medium<\/p>\n

3. Exercise\u00a0<\/p>\n

Stress \u2014 the need to fight off a tiger or run away from it \u2014 needs to be expressed and released from the body. Physical activity in any form \u2014 walking, running, swimming, jumping rope, using a hula hoop, kickboxing\u00a0\u2014 whatever\u00a0will help release the hold stress\u00a0has on you and give you time and energy to think so you can problem solve and be compassionate with yourself.<\/p>\n

\u2014Judith Pinto, attention, focus, and productivity coach<\/p>\n

4. Ask for help<\/p>\n

One of the best things you can do is to focus on your breathing. Taking slow, deep breaths can help to calm your nervous system and ease anxiety symptoms. Additionally, spending time in nature can also be helpful. Studies have shown that exposure to green space can reduce stress levels and improve mood.<\/p>\n

Furthermore, exercise is another excellent way to relieve stress and anxiety<\/a>. Just 30 minutes of moderate exercise can also help to alleviate symptoms and improve well-being. If you’re struggling to cope with stress on your own, don’t hesitate to seek professional help.<\/p>\n

\u2014Clare Waismann<\/a>, founder, the Waismann Method<\/p>\n

5. Find your personal anti-anxiety prescription<\/p>\n

No two people are alike. What one person finds soothing or comforting doesn’t necessarily work for someone else. Ask yourself, “When I have felt anxious in the past, what has helped to relax me?”<\/p>\n

For some, it’s exercise, talking to friends, getting involved in an enjoyable project, making to-do lists, connecting with family, journaling, meditating, doing yoga, and so on. Make a go-to list of actions you can take when life feels overwhelming, and then, whether you feel like it or not, do it! Force yourself if you have to.<\/p>\n

\u2014Michelle Weiner-Davis<\/a>, author and\u00a0founder, the Divorce Busting Center<\/p>\n

6. Quiet your mind<\/p>\n

The easiest and cheapest way to calm anxiety is to move. Take a walk; the deeper, the better, but it is not required. It deepens your breath, changes the scenery, distracts you, allows your unconscious to process what is happening, and also discharges the stress in your body. Find some way to move and quiet your mind.<\/p>\n

\u2014Merle James Yost<\/a>, licensed marriage and family therapist<\/p>\n

7. Relax tense muscles<\/p>\n

This is a process that is backed by research<\/a>. The steps are simple. Remembering to do it is the hard part. First, notice that you are stressed. A clue is that you have involuntarily tense muscles. Scan your body from head to toe and notice which areas are tense. (I tend to tense my shoulders and abdomen.)<\/p>\n

Second, ask yourself this question: Am I safe right now? (Hint: you might say no due to past events or future possible outcomes. Unless someone is physically threatening you right now, the answer is yes. If they are, stop reading this article and get safe immediately.)<\/p>\n

Third, relax the tense muscles. Pretend you are a wet noodle and just let them go. Finally, go\u00a0forth in your now-regulated body.<\/p>\n

\u2014Tara Brown<\/a>, CEO and consultant<\/p>\n

8. Walk outside<\/p>\n

Take a brisk walk in nature. If that’s not possible, walking anywhere or on a treadmill works too; just get your body moving. This will help you to process your emotions and release anxiety.\u00a0I also highly recommend journaling and Emotional Freedom Technique\u00a0(EFT) tapping.\u00a0<\/p>\n

\u2014Erin S. Moore<\/a>, intuitive healer & health coach<\/p>\n

9. Shift your energy<\/p>\n

This simple 3-step process you can do “in the moment”, which only takes a minute or two, will soothe your nervous system and help you shift out of the “fight-flight” stress response, into a more relaxed state.<\/p>\n

First, focus on your breathing, and allow your breath to slow. Breathe in for a count of five\u00a0and out for a count of seven. This signals your nervous system that you are safe and allows a shift into more relaxation.<\/p>\n

Second, as you relax, focus your attention on your heart. Imagine that your breath is coming into and flowing out of your heart. Doing this for a minute or so helps create more “coherence” in your mind and nervous system.<\/p>\n

Third, from this more relaxed state, ask yourself, what is one small, super-achievable action I can take, in this moment? And do it. The action doesn’t need to have anything to do with what is causing your stress \u2014 simply by moving into action, you are shifting your energy.\u00a0<\/p>\n

\u2014Anna McKinlay<\/a>, lifestyle business breakthrough specialist<\/p>\n

10. Train your mind to rise above problems<\/p>\n

When Einstein stated that “You never solve a problem from the same mind that created the problem,” he meant to lift your mind to a higher, lighter vibrational level.\u00a0Meditation is a great way to do that.\u00a0In the meantime, breathe deeply, move into the natural rhythm of nature, listen to soothing music, dance, walk, sing and laugh.\u00a0These are all stress relievers.\u00a0<\/p>\n

\u2014Jean Walters<\/a>, coach, teacher, mediator<\/p>\n

11. Think short-term<\/p>\n

An overabundance of stress emerges when plans and commitments are disrupted. When feeling stressed, stop what you are doing and plan out your next 48 hours.<\/p>\n

Literally, everything you wish and need to do in order of how you wish to do them. Fill your calendar completely. Include the things like yoga, meditation, and exercise of this is what you would normally do. Plan your activities from the time you awake to the time you go to bed.<\/p>\n

Follow your plan diligently. It’s your plan and no one else’s. After 48 hours (and along the way), check in and see how you feel. You are now dancing beautifully with the complexity of your world.<\/p>\n

\u2014Larry Michel<\/a>, relationship restoration coach<\/p>\n

RELATED: 13 Small Things Anxiety Makes You Do<\/a><\/strong><\/p>\n

12. Practice brain breathing<\/p>\n

“Brain-breathing” takes three\u00a0minutes to learn and two\u00a0minutes to bring yourself to greater peace. The more you practice this,\u00a0the faster and more effectively you can create peace<\/a>, as it is based on yogic breathing and neuroscience. This is the No. 1\u00a0skill that I recommend to people who find themselves regularly triggered to worry and who need peace.<\/p>\n

\u2014Susan Allan<\/a>, CEO, the Marriage Forum Inc.<\/p>\n

13. Challenge your perceptions<\/p>\n

First, notice your thoughts during a stressful situation. How are you interpreting the situation? How does this make you feel?<\/p>\n

Next, challenge your thoughts. Why are you interpreting the situation in this way? Is your interpretation realistic? Is your interpretation based on a similar experience or fact?<\/p>\n

Then, create an alternative, realistic viewpoint. What is your new realistic interpretation of the stressful situation? How does this make you feel? Finally, build a habit of reframing your perception of stressful situations to soothe stress-related anxiety.<\/p>\n

\u2014Catherine Wood<\/a>, wellness coach<\/p>\n

14. Take a warm bath<\/p>\n

Take a “time-out” by relaxing in a nice warm bath with a good magazine.<\/p>\n

\u2014Rev. Ellyn Kravette<\/a>, spiritual guide<\/p>\n

15. Tell yourself, ‘I love you’<\/p>\n

To soothe your stress, wrap your arms around your body, crossing them over your Heart Chakra and saying, “I love you” to yourself as you gently rock back and forth. Close your eyes and visualize yourself in a peaceful and safe place that makes you feel relaxed and joyful.<\/p>\n

\u2014Dr. Ava Cadell<\/a>, certified love coach<\/p>\n

16. Shake yourself<\/p>\n

Shake it up! I mean, let your body shake the stress out. Let it tremble, move, vibrate, push away, or forward. It goes from TRE (Trauma Release Exercise), to dancing or sitting on a medicine ball to bounce up and down. The idea is to allow your body to let go of the accumulated tension.<\/p>\n

\u2014Dr. Fabienne Slama<\/a>, core emotional awakener<\/p>\n

RELATED: 7 Subtle Behaviors That Will Reduce Your Anxiety By 90%<\/a><\/strong><\/p>\n

17. Seek counseling\u00a0<\/p>\n

Stronger than medication is mediation, and even better than mediation is meditation.<\/p>\n

If you want to soothe stress-related anxiety, then try talking. Communicate with whoever and whatever is causing you stress that is leading to your anxiety. Working with a healer or a therapist, or a coach is a great way to soothe your stress and relieve your anxiety.<\/p>\n

And if you want to take it one step further, because prevention is better than a cure. Meditate! The particular meditation that helps with stress reduction is called Metta Meditation. Metta means loving kindness, or loving friendliness, or benevolent goodwill.<\/p>\n

The simple words \u201cI am well, happy,y and peaceful\u201d repeated with each inhalation for five minutes will help you feel happy and peaceful.\u00a0<\/p>\n

\u2014Keya Murthy<\/a>, MS, clinical hypnotherapist and spiritual life coach<\/p>\n

RELATED: 5 Lessons Experts Learned From Their Parents That Have Become More And More Important With Age<\/a><\/strong><\/p>\n

18. Make a personal music therapy plan<\/p>\n

Relief from stress-related anxiety without medications and side effects is possible with Personalized Music Therapy. The evidence-based therapy is used globally for multiple mental health benefits. From calming the nervous system, stabilizing blood pressure, and relaxing muscle tension \u2014 it’s the most comforting method to hold your horses when your fight or flight response goes berserk.<\/p>\n

Upbeat music of any form can provide short-term benefits. But personalized music therapy can provide long-term capacity to deal with and manage stress-induced anxiety.<\/p>\n

When music therapy is personalized as per your individual needs, problems, desires, date of birth, and name, it facilitates the release of the feel-good hormones “endorphins” and “oxytocin” while controlling the levels of the stress hormone “cortisol.”<\/p>\n

Personalized Music Therapy consists of specific music frequencies, binaural beats, soothing tunes, and powerful affirmations, the amalgamation of which works to beat mental health issues like stress, anxiety, and depression.\u00a0<\/p>\n

\u2014Sidhharrth S. Kumaar,<\/a> founder, Numrovani<\/p>\n

19. Practice healthy anger movement<\/p>\n

I have never taken medication for my anxiety as I am all about coming back to the body and nature to soothe, heal, and restore. One of the biggest soothers that I rely on in my practice and have shared with countless clients through the years is the art of healthy anger movement.<\/p>\n

You may wonder what I mean by this, and I want to focus on the word “healthy” here. Anger pushed down in the body stores up and creates stress and anxiety. It will bleed over into panic, fear, and depression,\u00a0and can manifest in many other forms.<\/p>\n

As a society we are not very accepting of what we deem a negative emotion such as anger. However, all emotions are healthy if we learn how to feel them and move them in such a fashion.<\/p>\n

As humans, we were designed not to squish down our emotions but to feel the entire rainbow of them \u2014 that’s why I encourage and practice the movement of anger to help self-soothe my stress and anxiety (giving myself permission to scream and throw a tantrum, you could say). However, I do it through conscious practices such as boxing, batting cages, and stretching routines\u00a0that move the upper body in the fashion that you would move if you were in a fight.<\/p>\n

I encourage people to make use of “rage rooms<\/a>” where you get to go and smash things to the tunes of your choice for an hour in the safety of a space designed just for it.<\/p>\n

If you cannot do these things,\u00a0throw yourself down on the bed or floor and shake, scream, and pound on a pillow. Anxiety and stress lock up in our joints and micro-tissues, creating the sensations that we are all familiar with when we think about stress or anxiety. So, give yourself permission to get moving and be physical, in a health-conscious way.<\/p>\n

\u2014Rene Schooler<\/a>, intimacy and relationship coach<\/p>\n

20. Spend more time doing things you enjoy<\/p>\n

\"woman Pixel-Shot \/ Shutterstock<\/p>\n

Examine the ratio between the time you’ve recently spent doing work or meeting responsibilities vs. the time you’ve spent doing enjoyable or restorative activities. When that ratio gets skewed too far toward work, our stress levels increase. Sometimes the simplest fix for stress involves making some changes to how we’re spending our time.<\/p>\n

\u2014Paul Greene<\/a>, Ph.D., Director of the Manhattan Center for Cognitive-Behavior Therapy<\/p>\n

21. Release self-judgment\u00a0<\/p>\n

Step out of the situation that is causing you anxiety for a bit, both literally and figuratively. I like to take a walk in nature so I can ground myself more, realize that everything is fine, and work off some of the cortisol in my body.<\/p>\n

While you walk, imagine yourself stepping into the story you’ve been telling yourself about the situation, and imagine yourself\u00a0changing it or stepping out of it entirely, letting go of any self-judgment. If we realize life is a story we’ve made up, and that we have a choice to keep it or release it, it can lend loads of perspective that decreases anxiety. And the walk will help, too.<\/p>\n

\u2014Kathryn Ramsperger<\/a>, certified life coach, author<\/p>\n

22. Let your brain play<\/p>\n

Anxiety often reflects internal or external factors that have not yet been integrated into your larger understanding. Take a breath (or 20) and isolate a word, phrase, or factor that is the source of anxiety right now.<\/p>\n

Then do a special activity that has nothing to do with the problem or your to-do list. This might be completing a puzzle, doodling, reading a poem or drawing a Tarot card.<\/p>\n

When your brain has a chance to play, relief through active rest will come to you, as well as a meaningful realization that will help to integrate the rogue source of anxiety.<\/p>\n

\u2014Cyndera Quackenbush<\/a>, author, healer, intuitive card reader<\/p>\n

23. Focus on something worthwhile you’ve avoided<\/p>\n

Take the one safe, healthy action as simply and authentically as possible that relates to the source of your stress-related anxiety. For example, give 10 minutes to one worthwhile matter you\u2019ve been avoiding.<\/p>\n

\u2014Ruth Schimel<\/a>, Ph.D., career and life management consultant\u00a0<\/p>\n

RELATED: 34 Experts Were Asked To Share The One Self-Care Ritual They Swear By To Find Peace<\/a><\/strong><\/p>\n

Carter Gaddis<\/a> is a writer and editor who spent 24 years as an award-winning sportswriter for newspapers in Florida and for various online publications, including ESPN, Parenting Magazine, and the St. Petersburg Times.<\/p>\n

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