If you learnt to lessen your anxiety without meds…

[Mulligan1789]

…how did you do it?
I had severe anxiety a few years ago, went on sertraline and found it very helpful but very difficult to come off. I didn’t want to be on it long term (no judgement, just a personal feeling).
I can feel my anxiety levels rising hugely at the moment. I’ve already cut out alcohol as that’s a major trigger. Also am trying to reduce my news intake as that’s just unbelievably anxiety inducing. However any other lifestyle changes that people have found helpful?

Cold water swimming/dipping. Seriously, it’s been one of the best mental health practices I’ve found, in addition to also stopping drinking.

I know lots of people who were very sceptical (as was I) who found it totally changed their lives.

Cut caffeine too. Exercise helps.

CBT I found helpful and the evidence for it helping anxiety is good.

Otherwise the usual - sleep, exercise, time with friends, proper time off.. not looking at work emails in the evening.. all easier said that done, but it really does help.

Reduce caffeine, meditation, exercise helps.

I'm still talking the propranolol though.

I do drink a lot of caffeine. Diet Coke and coffee. Maybe that’s one to cut down too.

Exercise! The endorphins it produces are fantastic. It gives me an opportunity to make time and space for me. It also gives me the opportunity and time to reflect. I got so into it, I started setting goals and ended up racing. That was over 10 years ago now.

Exercise, exercise and more exercise, as much as possible in the fresh air. I'm careful about what I read and watch on tv, no news other than bare headlines every few days. Comfort tv lined up, same with novels. Lots of nice things in calendar to look forward to. Walking with a friend. Cuddle someone, husband, kids, pets. I love needlework while listening to an audiobook, find something practical you love too. Good luck!

Another vote for exercise especially out in the fresh air.
Limit news intake & social media.
Make time for yourself if at all possible.
Don't be afraid to say no or avoid situations where you might feel uncomfortable.
Cut down on alcohol & limit junk food.
Get into a routine that suits you & follow it 90% of the time.

Meditation (did one 10min one from YouTube and it made me so chill)

I'm going to follow this. Too much time on social media for me

Asking for DH. He has anxiety around work and can’t seem to switch off. He also always watches the news on TV in the morning. If he stops doing that, will it help his work anxiety?

I did use meds in order to lessen anxiety enough to deal with it, but what actually lessened my anxiety long term (its been more than 6 years since I came off meds) was therapy, schema therapy to be specific.

I can believe mindutopia's suggestion of cold water swimming helps too, my anxiety isn't an issue any more so not tested it specifically for that but I know cold water really helps me feel calmer, happier, and more positive.

I was diagnosed with severe anxiety when I was postpartum with my second baby. I think I have always had it to varying degrees but at that time in my life it became debilitating where I’d always managed it in some way before.

These are all changes I’ve made in increments over the last two years:-

reduced alcohol- I still drink maybe one night a week and tbh it doesn’t do me any favours but I do enjoy it.

• exercise, atm is hitting the gym hard 4/5x a week but depending where I am mentally it might be a 20min walk at lunch/a walk to the shops/yoga or Pilates class. Whatever feels good to me at that time. I go through phases of what I feel I need to reach the “zen” I’m looking for mentally.
• cutting out diet fizzy drinks - this is most recent.
• reducing UPF - I wasn’t too bad but I’ve almost all but phased it out and it’s made such a difference.
• Space/time for me. Things like coffee out, using the gym for a steam room and leisurely shower - just having time and space “away”
• wireless headphones playing something soothing when the kids are adding to my feeling of being overwhelmed.
• changed jobs to a mostly wfh job so I can do all the above using my commute time.
• shit loads of therapy. She helped me see the impact the above changes had and was able to help me identify the things in my life that were contributing to my anxiety.

Walking briskly in every weather, every day no excuses. Absolutely no caffeine (so no chocolate either). Physical touch (either self or someone else). Absolutely no news, I literally never look at BBC news. A few things get through on Facebook enough so that I get by.

The news is the worst for me. I ruminate over awful stories especially concerning children and feel it really intensely. I take that forward days and sometimes weeks.

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