5 Tips For Dealing With Anxiety Without Drugs & Alcohol

May 30th, 2019

With almost 40% of Americans reporting that they suffer from anxiety in 2018, this is an issue that is becoming ever more present and the number of individuals effected appears to be on the rise year after year. Some people experience only minor anxiety symptoms that can be triggered often by fears of their own, such as flying on planes or giving a big presentation at work. Other individuals suffer a great deal with constant anxiety that can be triggered and worsened by sometimes the most minor of things. 

No matter how much you feel you suffer from anxiety, this emotion is still uncomfortable and worth treating.  As more people report suffering from anxiety, it’s incredibly important for us to be aware of healthy coping mechanisms that do not involve drugs or alcohol. In this blog post, we’ll give you helpful tips and tricks to help you relieve and even prevent your anxiety. 

1.    Exercise 

Exercise can be incredibly beneficial in healing and even doing away with anxiety. Movement is crucial in order for your body to process stress hormones, which often accompany anxiety. When you exercise, your body releases what we’ll call “feel good” chemicals and provide you with a prolonged state of relaxation. If you’re someone who doesn’t work out, or who doesn’t feel comfortable confidently walking into a gym at the moment, start small. Go on long walks around your neighborhood or a local hiking trail, look for at-home workout videos on YouTube, or start a free trial at a local yoga studio. 

The important thing is to keep your body moving and try to get at least 30 minutes of activity a day. 

2.    Meditation 

Meditation is not for everyone. Individuals who suffer from minor anxiety symptoms or triggers are often better suited for this technique. Many people hear the term meditation or mindfulness these days and don’t even know where to begin. In order to introduce meditation into your life, you can start quite easily. A simple way to begin is to sit or stand in a relaxed posture, taking in deep breathes and releasing slowly. Think yoga style; take in a slow-steady breath of air, hold for four seconds, and release the air gradually over about five seconds. Try to focus on your breathing and let your mind wander, but be sure to catch those thoughts and release them, allowing you to fully focus on your breathing. 

This can be done for however long you’re comfortable. Some individuals find meditation for only ten minutes a day to be beneficial for them, others will meditate for up to an hour every day. It’s all about finding what works best for you and what is going to benefit you and your mental health the most. 

 3.    Get More Sleep 

Sleep is incredibly important in improving and maintaining your mental health. Make sure that you provide yourself with a regular sleep schedule in order to keep your body and mind healthy. Try going to bed and waking up at the same time every single day, making sure that you’re providing yourself with the right amount of sleep a night. If you’re someone who struggles to fall asleep, reduce your caffeine intake. Caffeine is not beneficial to individuals who suffer with anxiety in the first place, as it can worsen your symptoms, but it also decreases your sleep quality.  

 4.    Follow A Healthy Diet 

What you put into your body is going to directly impact how your body responds to stress. Maintaining a healthy diet is going to be key in helping your body with it’s natural responses. If you’re eating greasy fast food that is high in processed sugar, you’re only going to amplify the physical effects of stress and anxiety. 

Eating a variety of whole, natural foods is going to provide your body with the proper nutrition you need for a healthy lifestyle. B vitamins are also believed to be particulary helpful in dealing with anxiety. So, make sure you are enjoying plenty of orange-colored foods, such as oranges, carrots, sweet potatoes, and more. 

Routine is also important to coping with anxiety. Eat breakfast around the same time everyday; Maybe you always make your favorite oatmeal every morning. This will help you feel more grounded and comfort whenever anxiety does arise. 

 5.    Speak With A Therapist

If you’re someone who has given all of the above suggestions a shot and then some, you may find it necessary to speak with a therapist about getting control over your anxiety. A therapist can often help you address the root or cause of your anxiety and help you develop strategies in order to cope with it. It can often be help to simply talk through your anxieties and common stresses with a unbiased individual. 


In the end, the most important thing as an individual in recovery is to stay strong and remember that you are responsible for you. When we are able to understand our anxiety and how it works, we are better equipped to handle it and feel more in control of our own body and minds. By learning and understanding how to better manage your anxiety, your better equipped to manage your alcohol or substance abuse. 

If you or a loved one are suffering from addiction and are ready to seek help, contact us at Windmill Wellness Ranch today in order to get your life back and feel joy again.