5 Simple Ways to Manage Anxiety Without Medication That Actually Help

Anxiety can sometimes feel like you're carrying an invisible backpack filled with bricks. Even simple tasks can feel heavy. While medication is a crucial and life-changing tool for many, there’s also a growing curiosity about managing anxiety without medication and finding daily ways to support ourselves naturally.

Here’s what’s been helping me lately (and might just help you too). No pressure to do all the things. Just a few suggestions you can pick and choose from.

Turning Worry Into Prayer

Sometimes, anxiety makes everything feel too loud, too heavy, and completely out of reach. In those moments, prayer becomes a way to slow it all down… to breathe, release, and remember that you’re not carrying it all alone. Prayer can be an anchoring habit. It doesn’t have to be fancy or formal, it just needs to be honest. You can whisper it in the shower or pause mid-anxious thought to ask, “Help me through this.” It's less about having the right words and more about letting go, even for just a moment.

Ashwagandha: A Gentle Support for Your Nervous System

When anxiety has me feeling wired and restless, ashwagandha has been a surprisingly steady anchor. Taken regularly (after chatting with your healthcare provider, of course), it can help with:

• Reducing cortisol levels (goodbye, stress spikes)

• Easing general tension

• Improving sleep quality

  
  

I love that it's an easy addition to my routine, a little capsule to my routine that calms my nervous system.

Fermented Foods: Gut Health = Mental Health

Apparently, your gut and your brain are besties and keeping your gut happy can make a huge difference when managing anxiety naturally. I didn’t believe it at first either, but adding fermented foods like kimchi, sauerkraut, and yogurt into my meals has genuinely helped balance my moods.

Why? Fermented foods are packed with probiotics, which help regulate gut health. And a happy gut can produce more serotonin which is the "feel good" chemical we all love.

Easy ways to add fermented foods:

• A spoonful of kimchi with lunch

• Yogurt and berries for breakfast

• Kefir or kombucha as a midday treat

• A small side of sauerkraut or fermented pikliz with dinner

Don’t go trying to change your entire diet overnight. Tiny tweaks can add up over time and make your brain (and belly) a little happier.

Legs Up the Wall: Simple, Yet Surprisingly Powerful

When anxiety starts creeping up, one of my favorite low-effort, high-reward grounding techniques is to put my legs up the wall. If you’ve never tried it, consider doing this every now and then, especially when you’re feeling anxious.

Here’s why it’s amazing:

• It slows your heart rate

• It calms your nervous system

• It gently stretches the lower back

• It gives your body a break from fighting gravity all day

  
  

All you do is lie on your back with your legs resting vertically against a wall. 

Pro Tip: Combine this with deep breathing for an extra calming effect.

Weighted Blankets (Or a Good Bear Hug)

Nothing soothes my anxious brain faster than a weighted blanket EXCEPT a good bear hug from my husband of course. Whether you cozy up with a weighted blanket or steal a hug from someone you love, that physical comfort is powerful. It’s like an instant reminder to your nervous system that you’re grounded, you’re supported, and it’s okay to let go of the tension you didn’t even realize you were carrying.

Weighted blanket tips:

• Look for one that’s about 10% of your body weight

• Choose breathable fabrics if you tend to overheat

• Use it for winding down, not just sleep

  
  

Quick Calm Techniques You Can Try (Or Keep In Your Back Pocket)

I’ll be honest... I don’t personally find every technique helpful for me, but it’s good to have options. Here's a mix of ideas:

• Box Breathing: Many people swear by it. Inhale for 4 counts, hold for 4, exhale for 4, hold for 4.

• Finding the Rainbow: A sensory grounding trick where you find something red, orange, yellow, green, blue, and purple around you. Some folks love it!

• Decatastrophizing: One I actually use when my brain starts scripting disaster movies. It’s about pausing and asking yourself, “Is this the most likely outcome, or just the scariest one I can think of?”

These techniques might not work for you perfectly every time or at all. I encourage you to try them out, though, and research more to find what works best for you.

Quick Calm Toolkit Recap:

• Try Box Breathing if you love structured breathing exercises

• Use Rainbow Scanning if you need a visual reset

• Practice Decatastrophizing when your mind is spiraling

Managing, Not Mastering

Living with anxiety some days will still be hard. But with time, support, and practices that feel true to you, those days can feel less consuming. You’re not doing it wrong if anxiety still shows up. You’re doing your best. Don’t stop!