There are many ways to treat anxiety without medication. These methods include various types of therapy, as well as dietary and lifestyle factors, such as reducing alcohol and exercising regularly.

Anxiety treatment without medication can work for some people. However, it is important for people to work with a medical professional and discuss their specific concerns about medication.

If a person is currently taking anxiety medication, they should not stop taking the medication without a doctor’s recommendation. It may be necessary to taper, or gradually reduce the dosage, if a person wishes to try other treatments instead.

Keep reading to learn more about treating anxiety without medication, including through psychotherapy, diet, alternative therapies, and more.

Psychotherapy can be an effective intervention for anxiety. In fact, the American Psychological Association emphasizes that therapy is typically more effective than medication. This is because psychotherapy gives a person the chance to talk about their anxiety, explore coping mechanisms, and work through experiences that contribute to their anxiety.

One type of psychotherapy that may be effective is cognitive behavioral therapy (CBT). This treatment focuses on helping a person understand the connection between their thoughts, emotions, and behaviors.

Through CBT, a person learns to disrupt automatic negative thoughts and find alternatives to anxious patterns of thinking.

Physical activity and exercise can help manage symptoms of anxiety.

A 2018 systematic review and meta-analysis found that aerobic exercise — especially high intensity exercise — could be particularly beneficial.

However, the authors of that study caution that the wide variability in types of exercise included in the review and the small sample sizes of many studies limit the data.

More research is necessary to prove conclusively that exercise is an effective treatment for anxiety.

Learn more about exercises for anxiety.

Some people find that changing their diet helps reduce anxiety. Options to consider include:

  • Reducing caffeine: A 2024 meta-analysis found that caffeine can increase the risk of anxiety, with higher intakes of caffeine more likely to have a detrimental effect on anxiety. Try reducing caffeine intake, especially late in the day or before bed. Caffeine is a stimulant, which means it can speed up activity in the brain and body, making a person feel restless and anxious.
  • Drinking less alcohol: Although few studies have directly assessed the link between alcohol and anxiety, many people self-medicate with alcohol. Some drinkers report an improvement in anxiety symptoms when they stop drinking or reduce their alcohol consumption. A person may wish to consider reducing their alcohol intake if they currently consume alcohol. Keeping a journal can help them track any changes in their symptoms.
  • Keeping a food log: Some people may consider keeping a food log to assess whether anxiety is worse after eating certain foods. A 2019 study found a correlation between a high intake of saturated fats and added sugars and higher overall anxiety in older adults. The study suggests diet may affect mental health, but it did not establish a causal link.

Learn more about caffeine and anxiety.

Anxiety can be very isolating. Support groups can helpTrusted Source people with anxiety feel less alone. They may also offer practical wisdom that can help a person with areas such as:

  • finding the right health professional
  • talking with their loved ones about their anxiety
  • managing the process of seeking workplace accommodations

Support groups come in many forms, such as anonymous online message boards, in-person meetings, and virtual sessions. Some therapists also facilitate support groups.

A person should consider their schedule, comfort level, and goals when deciding which type of support group to try.

People with anxiety can benefit from support from loved ones. Education about anxiety may help families better support children and other loved ones.

Educational and workplace accommodations may also help. They can prevent anxiety from causing additional stress, such as from the loss of a job or a failing grade.

Some people find that complementary and alternative treatments, such as massage, acupuncture, or chiropractic care, help their anxiety symptoms. A 2018 systematic review of 13 mostly small studies suggests that both acupuncture and electro-acupuncture may ease anxiety.

While some studies report promising results, there is no conclusive data showing these treatments work. So people trying alternative remedies could use them alongside other treatments their doctors recommend.

Transcranial magnetic stimulation (TMS) is a newer anxiety treatment that uses magnets to create a weak electrical current in the brain.

This current may stimulate the release of neurotransmitters that relieve anxiety or change how the brain processes anxiety. Doctors are not totally sure how it works.

A 2019 systematic reviewTrusted Source and meta-analysis suggest that TMS may help ease symptoms of generalized anxiety and post-traumatic stress disorder (PTSD).

Learn more about TMS for anxiety.

Various stress relief techniques may help ease anxiety.

The right approach depends on the person and the type of anxiety. For example, people who feel anxiety about work may find that the right organizational system relieves their fear of missing a deadline. People who feel anxious while home alone at night might also invest in an alarm system.

Some strategies that can work for different types of stress and anxiety includeTrusted Source:

  • progressive muscle relaxation, which focuses on steadily relaxing individual muscle groups
  • deep breathing techniques, such as counting breaths or meditating
  • spending time outdoors
  • taking time away from technology, such as by turning off the phone and television for 1 hour
  • engaging in pleasurable self-care activities, such as:
    • reading a book
    • listening to music
    • taking a bath
    • spending time with a pet

A person should contact a doctor if anxiety is frequent or constant, or if it affects their daily life, sleep quality, or relationships.

A doctor can help with getting the correct diagnosis, ruling out physical health issues, and finding therapy and other remedies.

A person should also contact a medical professional if they experience:

  • chronic anxiety for no clear reason or have constantly shifting anxieties
  • anxiety that is disproportionate to the stress they feel, such as if a person who has a relatively safe and comfortable life is chronically afraid of something
  • panic attacks or physical anxiety symptoms, such as a racing heart or stomach pain

It is also important to contact a doctor if they take prescription anxiety medication but symptoms do not seem to be alleviating. It can sometimes take time to find the right medication for the individual, and the person can work with their doctor to ensure they receive the best treatment for them.

Anxiety is treatable without medication using the right combination of lifestyle changes, therapies, and support.

A doctor may recommend psychotherapy, such as CBT. Other tips that may help include getting enough physical activity or exercise, making dietary changes, trying complementary therapies and TMS, and practicing stress relief techniques.

Accessing support groups and seeking social support can also help manage anxiety in some people.

If a person is concerned about their anxiety, they should contact a medical professional for advice on suitable treatments.