So, how can you get rid of anxiety without medication? That’s the question, and we might just have your solution. Anxiety can be a big pain in the butt. You spend you days worrying or all stressed out, or you might not even know what your anxiety is from. Anxiety can stem from many things, and often it can be hard for people to pin-point. Often times medical professionals will want to prescribe a medication because it’s the easy way out. But, medications can be harmful to your body and cause side effects. You also have to be careful about your caffeine, alcohol intake, and other things. Medication can be a pain, and it probably isn’t the best thing to put in your body. If you knew that you could help get rid of your anxiety naturally, wouldn’t you want to at least give it a shot? I know I sure would. That’s why I went on a search to find the best thing to help anxiety. That’s when I can across a cognitive behavioral therapy journal. CBT basically helps modify your emotions and problem solve. Although most CBT is completed in an office setting, when you use this CBT journal you can help yourself in the comfort of your own home. If you follow the pages of the journal you are completing the CBT, and this can help you relieve your anxiety. It’s fun to fill out each page, and you are actually helping to heal your mind. So, how can you get rid of anxiety without medication? A CBT mindfulness journal, that is the answer.
CBT Mindfulness Journal
My absolute favorite journal to use for CBT for anxiety is this one here!
I’ve tried other journals and they are boring or don’t get the CBT techniques right. But, this journal is AMAZING! It takes CBT to a whole new level. Each day you start to feel yourself feeling better and better. Your mind will start to feel happy and alert. You will realize what you need to work on and how you can reach your true potential. The way your mind processes things is very interesting, and sometimes we need to tweak things a bit. It’s hard to know what you need to tweak or work on, but this journal will help with that. I can’t believe the way I feel with the help of this journal. It’s almost like it helps to shake your head so it can get back on track. If you have stress, anxiety, or just want to genuinely feel better, this journal will do the trick.
How Does it Work?
All you have to do is work in your journal each day, or even each week. You will want to complete the pages in order, as it’s a step-by-step process, so going out of order won’t help as much. There are areas where you will be reading a little, but a lot of the journal is writing and filling in sections. The sections are interesting and entertaining to fill in, so you’ll enjoy opening up your book. CBT is a proven psychotherapy method that helps many people. It’s widely used by Psychologists because it works so well. Let’s be real, sometimes your emotions can be a little dysfunctional. Well, CBT helps get those dysfunctions back on track, and in turn you will feel better. This journal focuses a lot on mindfulness as well. Mindfulness helps you become aware of your feelings, thoughts, and emotions. This is essential when trying to get rid of your anxiety. You need to know where your feelings are coming from so you can adjust them. This journal acts as an essential guide. You simply fill in and follow the pages to teach yourself how to turn anxiety into calmness. Here is more info on how this book can help you with anxiety.
Other Things that Help
Besides journaling, there are other things that can help with your anxiety too. Although, journaling might be the best thing for you, other things might assist along the way. Some of these ideas might work for you, some might not, but sometimes it’s worth a shot. So, along with your journaling feel free to try some of these ideas along the way too:
Weighted Blanket: A weighted blanket is a blanket with beads inside that make it heavier. Using a heavy blanket helps you feel secure as if you’re being held.
Essential Oils: There are essential oils you can use to help with anxiety. Oils are sold in many different forms. You can diffuse them with an air diffuser, use a roll on, and more. Using a stress blend oil is beneficial, or you can try lavender, bergamot, valerian, ylang ylang, lemon balm, chamomile, frankincense, jasmine, and more.
Scalp Massager: Scalp massagers can help put you in an instant calm state of mind. Try using a hand-held massager before bed to help relieve any tension you might bring on from your anxiety.
Deep Breathing Exercises: Head on over to YouTube to find some deep breathing exercises to follow. Often times when you have anxiety you aren’t breathing right. You want to make sure you’re breathing from your stomach, rather than your chest. Deep breathing exercises can help with this. There are also some great apps that have breathing exercises too.
Acupressure Mat: An acupressure mat leaves you feeling more relaxed. It helps take the pressure off your body, which helps you feel calmer. Acupressure mats are also beneficial for helping with pain and tension.
Sound Machine: Sound machines can help your mind stay busy and focused. If you have some calming background noise you won’t be as stressed. Some people enjoy listening to sound machines to help them fall asleep at night. I find rain forest or rain sounds to be very calming.
Calming Tea: Certain tea can help you feel more relaxed. There are specific tea blends that are made to help with stress. Otherwise, some great options are peppermint, chamomile, valerian, lemon balm, or passionflower. Instead of your daily coffee or soda, try some relaxing tea instead.
Walking: Simply taking a daily walk can help clear your mind. You can look at the scenery and feel a sense of ease. Sometimes something as simple as a walk can help. If it’s too cold to walk outside, you can go to the mall, find an indoor track, or an indoor public place near you.
Meditation: You’ve probably heard before that meditation can help with anxiety. It truly can. It can take your mind to a whole other world. If you meditate each day you will feel your body find it’s calm. It may take a while to be good at getting in a meditation state of mind, but once you do you will love it.
The Song Weightless: Weightless has been proven to reduce anxiety by 65 percent. That’s pretty impressive. It might help to listen to this song while you’re working, before bed, or any time you know you’ll feel stressed. Check it out below:
Find your Combination
Often times it will take some trial and error to find what works best for you. But, along with the journal other little things can help your anxiety as well. The CBT journal is my absolute favorite technique, but there are other things that help too. It may take time for other things to help, but if you keep them in your routine you will start to notice a difference. For example, the first time I used a weighted blanket I remember thinking “this does nothing”. But, now that I’ve been sleeping with one for a while I’ve begun to notice a difference. Even if it’s not helping in the same way as the journal, it still helps. Sometimes a few little things can help go a long way. For some people rating your anxiety each day as you begin to use a new technique helps you decide if something is actually helping you. If you can figure out what combination of things helps you best, stick with them and you will feel like a brand new person. Some people may feel better simply with the journaling, but it always helps to try things, you just never know what you’ll end up loving.
Get Rid of your Anxiety
Yes, you can get rid of your anxiety. And, no, not everyone needs medication. There are other ways you can transform your mind and feel better. I personally don’t like taking any unnecessary medication because I don’t like to put things in my body that aren’t absolutely necessary. Sure, medication might be right for you, but give some natural remedies a try too. Medication can sometimes do more harm than good. And you have to make sure you aren’t taking anything else that you’re taking. That’s why using a CBT journal can be very helpful, and for some people it can completely get rid of their anxiety. It’s worth a shot if you’re suffering from anxiety, stress, or anything similar. Now when you ask yourself how can you get rid of anxiety without medication? Give journaling a try, and start replacing your anxiety with calmness and clarity.
If you have any questions, ask them below. I’m always happy to help!
Interested in a weighted blanket? Check out this article!