How I Healed My Anxious Brain Without Meds

Let me start by saying this: if you’re struggling with anxiety, I see you. I’ve been exactly where you are, dealing with everything from panic attacks to social anxiety, and I know how overwhelming and isolating it can feel. While prescription medication and selective serotonin reuptake inhibitors can be a huge help to some anxiety sufferers (and there’s absolutely no shame in that!), I wanted to share my personal journey of healing my anxiety with holistic solutions and lifestyle changes. These are five biggest changes I made (and still do!) that helped me transform from someone whose nervous system was constantly in overdrive to living a balanced daily life I truly love. Yes, once in a while I still have an off day. But those days no longer completely derail my life because I’m confident I have the tools to get back on track. I hope this helps!

My Anxious Experience

Recent studies from the American Psychological Association show that anxiety disorders affect millions of American adults, with symptoms ranging from increased heart rate and blood pressure to persistent negative thoughts and difficulty getting enough sleep. While cognitive behavioral therapy and talk therapy are valuable tools that I would never bash, I found my own path to living a less anxious and more peaceful life.

I suffered from anxiety for years – way longer than I had the vocabulary to describe what I was experiencing. I was uncomfortable in social settings, I couldn’t sleep leading up to exams in college, I constantly worried about things like my partner leaving me to my pets dying. Eventually, it came to a head when I started experiencing debilitating panic attacks that left me feeling empty, exhausted, and uncomfortable for the rest of the day. I missed work, relationships started to crumble, and I lost my sense of self and purpose.

It was from this rock bottom that I decided I was willing to try anything to feel just one percent better. Below, I’m going to outline the five most powerful changes I made during this time that I continue to use to this day (four years later.) 

The 5 Holistic Changes That Changed My Mental Health Forever

When I decided to tackle my anxiety head-on, I discovered that small, consistent changes could add up to massive improvements in both my emotional health and physical health. Remember to be patient with yourself and try not to get hung up on being “perfect.” Be consistent, be kind to yourself along the way, and never forget to appreciate how far you’ve come and remember where you’re going. 

Here are the five most powerful shifts that made the biggest difference in my debilitating anxiety.

1. Saying Goodbye to My “Drugs of Choice,” Caffeine and Alcohol

Caffeine and alcohol are fickle friends. I will be the first to admit that when I feel anxious, my mind drifts to the relief I’d find at the bottom of a glass of wine. And when I wake up feeling exhausted after a restless, worried night? Of course, I’m dreaming about a little pick-me-up in the form of coffee. 

But hear me out. 

Let’s talk about caffeine intake and its impact on our nervous system. Caffeine mimics the jittery feeling of anxiety, raising your heart rate and making our bodies run on “energy” that we don’t really have to give. I was that girl who needed three cups of coffee to function (hello, unstable blood sugar!) and a glass of wine to “relax” at night. But when I took the plunge and cut them both out for a while, I was shocked at the relief I felt from this simple change in my routine. I went cold turkey and switched to herbal teas throughout the day and kombucha as a late-morning treat. As for alcohol, I got completely sober for three months, and now I save it for social situations rather than using it as a daily (or even weekly) coping mechanism. 

Read More: The Only 3 Proven Ways To Stop Caffeine Jitters

It’s not easy to cut out caffeine and alcohol but it is so worth it. My anxious thoughts decreased dramatically within just a couple of weeks and I felt like I had much more control over my emotions throughout the day. If you’re ready to try anything to find a little relief from your anxiety, start here. I promise it’s worth the caffeine headaches you’ll feel for a little while (sorry – forgot to mention those are part of the deal.)

2. Mindfulness Practices

I know, I know – when people suggested mindfulness meditation as an effective treatment, I used to roll my eyes too. But research from Harvard Medical School shows it’s an incredibly effective tool for managing anxiety symptoms. 

I gradually built relaxation techniques into my routine that became my most reliable way to stay grounded in the present moment. Learning to remove your focus from the outside world and focus on your own breath and internal state, you can completely rewire your brain. You can remind yourself how to feel calm and safe. Not to mention, if you begin to incorporate visualization into your mindfulness routine, you can start building a new version of yourself (one who is healthy, calm, confident, safe) from the inside out. Meditation is the best way I’ve found to make huge changes to my mental health in the shortest amount of time. Go inside; Get to know yourself, soothe yourself, create the version of yourself that is healthy and joyful.

Read More: Meditation 101 For Beginners (+3 Easy Techniques To Try!)

3. Vitamin D (Edible Sunshine)

Even though at the time my anxiety was at its worst I lived in a place that got over 300 days of sunshine a year, I discovered my vitamin D levels were low (apparently common for many anxiety sufferers). Adding a vitamin D supplement to my morning routine was like turning on a light switch in my brain – my energy levels improved, and my anxious feelings became less intense. Of course, you should always consult your healthcare provider before adding any supplements to your diet, but this is what worked for me!

Vitamin D is easy to find anywhere vitamins are sold but here are the ones I use! (PS if you choose to use this link, I may receive a small portion at no additional cost to you. I only ever share links to products I actually use!)

4. Daily Physical Activity

Again, I know this is an annoying one to hear. After all, a contributing factor to my anxiety to begin with was centered around the pressure to exercise and be “fit.” Let me be clear: that is not what I’m talking about here. You don’t need to double down on your gym routine or become a CrossFit champion to reap the benefits of daily movement. 

However, in recent years, studies have shown that regular exercise is one of the most powerful natural treatments for mental health issues. The key? Finding what works for you! Most days I opt for a short walk with my dog. Sometimes, I can’t convince myself to get out the front door and on those days I unroll my yoga mat and follow a YouTube video for half an hour. This commitment to movement is not about changing the shape of your body or becoming a fitness fanatic – it’s about your mental health. Do your best to remember this distinction as you’re building your routine. You’re moving your body today so that you’ll feel safer in your mind tomorrow.

5. The 5-4-3-2-1 Rule 

In reality, I could have included the 3-2-1 rule in the “Mindfulness Practices” section. But this technique is so powerful and has played such a huge part in my recovery, I wanted to give it its own section. 

Here’s how it works.

When you begin experiencing acute anxiety and you start to feel overwhelmed, out of control, dissociative, etc, stop everything. Take a beat and stand still. Look around you and notice three things that you can see: colors, people, the sky, a pencil, etc. (Bonus points if they’re part of the natural world like trees, flowers, a bird, etc) (5). Find four things that you can physically feel: your clothes on your body, a breeze, your clip pulling too tight at your scalp, etc (4). Notice three things that you can hear: music, cars, wind, voices, etc (3). This one takes a little more focus but try to discern two things you can smell: coffee, rain, a candle, etc (2). And finally, notice one thing you can taste: this morning’s last sip of tea, your toothpaste, your chapstick, etc (1).

By the time you’ve finished the 5-4-3-2-1 technique, you will likely feel much more grounded and present. This grounding technique was a huge help for me during panic disorder episodes or when I was feeling overwhelmed in social situations. Give it a try! It doesn’t take long and can help you bring your awareness back to the present moment and your own body.

Final Thoughts

Looking back at where I started versus where I am now feels almost surreal. While I still have occasional anxious moments (because according to the Statistical Manual of Mental Disorders, that’s completely normal!), they no longer control my life. Along with a balanced diet and a whole lot of patience, these lifestyle modifications gave me back my power.

Remember, healing from anxiety isn’t a linear journey, and what worked for me might need adjusting for your treatment options. The Depression Association of America emphasizes that there’s no one-size-fits-all approach to anxiety treatment. Be patient with yourself, celebrate small victories, and know that whether you choose natural remedies, anti-anxiety medications, exposure therapy, or a combination approach, just taking control over your own mental health is something to be proud of.

The most important thing I’ve learned? You’re stronger than you think, and better emotional health is absolutely possible. Start with one small change today, and watch how it ripples through your life in the most beautiful ways.

[Note: While these alternative treatments worked for me, severe anxiety symptoms or conditions like obsessive-compulsive disorder and post-traumatic stress disorder might require professional help. Always consult with medical professionals about the best treatment plan for your specific situation to avoid any adverse effects. I’m a huge advocate of therapy and seeking support when you need it.]