Severe Anxiety Treatment Without Medication: What's The Best Way to Cope With an Anxiety Disorder? 

Written by Colter Bloxom, LPC

Colter is a licensed psychotherapist and the owner and Executive Director of Thrive Therapy. He specializes in the treatment of anxiety, OCD, identity issues, and more.

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You may have been told or be under the impression that medication is your only option for treatment if you live with severe anxiety. And it’s understandable if that feels discouraging. But the truth is that you can manage severe anxiety without medication, and there’s plenty of research to prove it.

There are so many reasons you might not want to take medication, and that’s completely okay. Maybe you’ve dealt with side effects before, or maybe you just don’t like the idea of relying on meds long-term. Or maybe you want to explore other options first before deciding if medication is right for you. Whatever your reason is, it’s valid. And the good news is that there are evidence-based ways to manage anxiety naturally.

Can you overcome severe anxiety without medication? 

So first things first, is it even possible to get over severe anxiety without the help of medication? The simple answer is that, yes, it’s absolutely possible to overcome severe anxiety without medication. Research shows that therapy, lifestyle changes, and long-term coping strategies can be just as effective as medication for many people (and sometimes even more effective in the long run). 

It’s completely understandable if medication isn’t the best fit for you. Some people struggle with side effects, others worry about dependency (especially with medications like benzodiazepines), and for some, it just doesn’t align with their personal preferences or beliefs. That’s all valid. 

There’s nothing wrong with taking medication, and it can be a life-saving resource for many people with anxiety. But at the end of the day, it’s a decision that’s up to you and only you.

It’s important to recognize that medication can be helpful for stabilizing severe symptoms — especially if your anxiety is getting in the way of basic functioning, like going to work, sleeping, or taking care of yourself. In some cases where other non-medication treatments haven’t worked, it might be necessary at least temporarily. But it doesn’t have to be your first option if you don’t want it to be (and that choice is entirely yours).

6 ways to treat anxiety disorder without medication

Here are some evidence-backed ways that you can reduce anxiety without taking medication. Research shows that these are all effective ways to manage anxiety. But keep in mind, there’s nothing shameful about taking medication when you need it. Sometimes, the best treatment plans can include a combination of both medication and therapy/other treatment strategies.

Cognitive-behavioral therapy (CBT)

CBT is often considered the “gold standard” treatment for many different anxiety disorders, and research shows that it can even be more effective than many different types of anxiety medication. CBT is a therapy type that helps you recognize the patterns of thinking that fuel your anxiety (like worst-case scenario thinking or catastrophizing) and teaches you how to challenge those thoughts. Instead of automatically going from “I feel anxious” to “I’m going to lose control”, CBT teaches you to pause and question whether that thought is actually true — and then replace these thoughts with ones that are more helpful and accurate.

CBT also helps you manage severe anxiety by giving you specific tools to manage anxiety and panic in the moment. For example, you may learn different breathing or relaxation strategies that physically calm your nervous system. You might learn exposure techniques to get over social anxiety.

There are different subtypes of CBT that can help, including acceptance and commitment therapy (ACT) and mindfulness-based cognitive therapy (MBCT).

Exercise

We think of exercise as something we do for our physical health, but research shows that it’s a powerful tool for managing anxiety, too. Moving your body helps lower stress hormones like cortisol and adrenaline (which are often elevated during anxiety), while boosting mood-regulating chemicals like serotonin and dopamine.

You don’t need to run marathons or spend hours at the gym for exercise to help, if that’s not your thing. Even something as simple as going for a walk, stretching, or dancing around your room for 15 minutes can make a difference. Aerobic exercise (rather than strength training) has been shown to be the most effective, but any little bit can make a difference.

For people dealing with severe anxiety, exercise can also help burn off excess nervous energy. When your heart is racing from anxiety, physical movement gives your body a way to release that tension.

Mindfulness training and deep breathing

Mindfulness is an ancient practice that’s now widely used in Western medicine, for health conditions ranging from chronic pain to stress. Research shows that mindfulness training and mindfulness-based therapies are very effective for anxiety disorders. One study even found that mindfulness training was about as effective as a popular anti-anxiety medication.

Mindfulness is all about staying present. This can feel impossible to do when anxiety has you stuck in an endless loop of anxious thoughts, but with practice, you can strengthen this skill just like any other. Practicing mindfulness teaches you how to notice your anxious thoughts without immediately reacting to them.

You don’t need to sit in meditation for hours every day to practice mindfulness. Something as simple as focusing on your breath for a few minutes can help bring you back to the present. Body scans (where you mentally check in with different parts of your body) can also help. Anxiety often shows up physically, and noticing these sensations without judgment can help you release that tension.

Watch your blood sugar and caffeine intake

What you put in your body can also make a difference when it comes to anxiety. When your blood sugar crashes, your body releases stress hormones to bring it back to normal. Unfortunately, those same hormones are often involved in anxiety attacks. That’s why skipping meals or eating too much sugar can leave you feeling shaky, irritable, or on edge (otherwise known as “hangry”). 

Eating regular, balanced meals (including protein, fats, and carbs) can help keep your blood sugar stable. It’s a simple change, but it can make a big difference over time.

It’s also worth paying attention to stimulants like caffeine. You don’t have to give up coffee completely, but if you’re sensitive to it, even a small amount can trigger anxiety symptoms. You may want to try cutting back or switching to lower-caffeine options like green tea and see if it helps.

Get enough sleep

Sleep and anxiety are deeply intertwined, and it’s easy to get stuck in a vicious cycle. The more anxious you feel, the harder it is to fall asleep at night — but the more sleep-deprived you are, the more anxious you feel, and on and on.

One of the best ways to improve sleep is to focus on sleep hygiene — habits that help signal to your body that it’s time to rest. This might include things like setting a regular bedtime, limiting screen time before bed (blue light messes with melatonin), or creating a relaxing nighttime routine (like reading or taking a warm bath).

If insomnia has become a major issue for you, treatments like cognitive behavioral therapy for insomnia (CBT-I) can be a helpful tool. It’s a specific form of CBT that’s designed to break the cycle between anxiety and poor sleep, and it can help you develop healthier sleep habits.

Get help with Thrive: Mental Health IOP Phoenix

Managing severe anxiety without medication is absolutely possible for most people. There are so many tools and strategies that can help you feel more in control, and research shows that many of them can be as effective as medication. You’re not alone in this — plenty of people have found relief without medication, and you can too.

Intensive outpatient programs (IOPs) can also be a great way to manage more severe anxiety. For severe anxiety, once-a-week therapy and exercise just may not feel like enough. Our IOP meets 3 times a week (9 hours). This offers you an intensive solution for severe anxiety without having to take medication if you don’t want to.

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