8 Ways to Manage Anxiety and Stress Without Medication

So many of us can live life on autopilot, just going through the motions and on the go for hours, days, or weeks in fight or flight. Our mind and body need to rest and digest in order to be balanced. Being in constant sympathetic mode—fight or flight—can lead to burnout, a panic attack, getting sick easily, or, even worse, a heart attack. It is healthy to feel your emotions and not suppress or internalize them. 

To restore balance, our bodies need moments of rest and digest. Suppressing emotions for short-term survival is sometimes necessary, but doing so for too long hinders overall health and well-being. On top of it, here are 8 tips that can help manage anxiety and stress in our everyday lives.

1. Setting Boundaries

Boundaries come in many forms. One is limiting time spent on social media. I put timers on all of mine to end the mindless scrolling or going down the rabbit hole. Excessive social media use can amplify anxiety, reduce focus, and contribute to decision fatigue. Constant notifications and endless scrolling also create overstimulation, making it harder for the brain to rest and recharge. With so many distractions and so much going on in the world, this has helped me focus and channel my energy to only the important aspects of my life. 

Another important boundary is learning to say no to activities or commitments that don’t align with you. Over time, I no longer feel guilty about saying no to things that don’t serve me or my family so we can have easy mornings on weekends and enjoy our free time however we like!

Here’s how you can decline commitments gracefully:

• Be Honest and Kind: Use statements like, “I appreciate the invite, but I’m unable to commit at this time.”
• Offer Alternatives: If appropriate, suggest a later date or recommend someone else who might be able to help.
• Set Clear Priorities: Remember your goals and how saying no preserves time for your family, hobbies, or rest.

By saying no, you create room for meaningful connections, personal growth, and activities that genuinely nourish your well-being.

2. Quick Clean or Declutter

This may not be for everyone, but nothing helps me truly relax on the couch quite like knowing my space is clean and organized. For instance, having my kitchen spotless—with dishes put away and counters wiped down—allows me to unwind without worrying about what’s left to do. The same goes for my living room. I know my son will come back and make a mess but at least I do not have to look at it and stress. 

Sometimes there can be a few junk drawers I dread opening because I know I will make a bigger mess trying to find something. By using a timer and decluttering quickly, I’ve been able to make progress, reducing my junk drawers to just one! Getting rid of things feels so good just as looking at an organized drawer with items that are easy to find. 

I also apply a few decluttering methods…

• Marie Kondo Style: Ask yourself, “Do I love this?” If the answer is no, donate or recycle it!
• Feng Shui Approach: If it’s broken or no longer serves a purpose, let it go immediately.

A clean, organized environment creates peace of mind, making it easier to truly unwind and reduce daily stress and visual clutter. 

3. Breathe

Breathe only through your nose, not through your mouth! Not only should you focus on deep, long breaths, but try to make the exhales longer. I have found this to be a game-changer. Correct, deep breathing will help increase alkalinity in the blood and improve immunity. 

Follow breathing exercises and guided meditation through the Wim Hof Method (WHM). This is a free app that has challenges if you are up for it! This is also a great introduction to cold plunges. If you want a quick intro on Netflix, watch The Goop Lab with Gwyneth Paltrow episode with Wim Hof. Cold plunging is another LEVEL!

4. Self-Care

Self-care can be anything that helps calm you (this can be different for everyone). Put your favorite methods in a list on your phone so you can have them handy for when you need them most. Examples include taking a nap, a warm bath, a face mask, a massage, a walk outside, drinking warm tea, journaling, exercising, or yoga.  Do what makes you happy and helps take your mind off things.

5. Herbs or Supplements

There are so many to choose from! I love magnesium, kava kava, ashwagandha, a multivitamin, calcium, and vitamin D. Start with one to see what works best for you. Many have multiple uses. For example, calcium, magnesium, and vitamin D work well for deep sleep, while a multivitamin can give a boost of energy and focus during the day.

Caution: Always consult with a healthcare professional or acupuncturist to determine the best options and dosage for your needs. When used mindfully, supplements can be a great addition to your stress management routine.

6. Make Plans or Plan Ahead

Who doesn’t love having plans to look forward to? Whether it’s some much-needed girl time, a fun family outing, or a romantic date night, knowing your week will end on a positive note can be so uplifting. Plan as much as you can the night before—pack essentials, leave items by the door, or place them near your shoes so nothing is forgotten. In our home, we use a family calendar on the fridge to review and organize weekly activities and meals. Who’s cooking? Will there be leftovers for the next night? What groceries do we need? A quick fridge check and some planning can create a calmer, more manageable week.

Also, stay on top of upcoming commitments. Put EVERYTHING in your phone calendar or planner to move those lingering to-dos out of your head and into actionable steps. These small habits can make all the difference in reducing stress and creating a smoother flow to your week.

7. Sleep

If you aren’t getting enough sleep, this is a good place to start. It’s our body’s time to rest and reset. I use a castor oil pack almost every night (except during my monthly visit), and it helps me fall asleep within seconds. Plus, it’s great for digestion and removing toxins nightly.

8. Acupuncture

When the body is in a state of stress, it activates the “fight or flight” response, leading to an overproduction of stress hormones like cortisol. Over time, chronic stress can lead to physical and emotional exhaustion. Acupuncture triggers the release of endorphins, the body’s natural “feel-good” hormones, which can help alleviate pain, reduce anxiety, and promote relaxation.

Here’s how acupuncture can support stress and anxiety management:

• Calms the Nervous System: Acupuncture stimulates the parasympathetic nervous system, promoting relaxation by lowering heart rate and blood pressure.
• Regulates Emotions: It balances the body’s Qi, clearing blockages that can cause anxiety and emotional imbalance.
• Improves Sleep: By calming the nervous system, acupuncture helps improve sleep quality, which in turn reduces stress.
• Restores Balance: Acupuncture targets specific points to address internal imbalances, particularly those related to emotional health.
• Holistic Healing: Drug-free and no side effects, acupuncture complements other natural treatments, offering a well-rounded approach to stress and anxiety management.

Many people begin to feel calmer and more centered after just a few acupuncture sessions, with long-term benefits that help support emotional resilience. If you’re struggling with stress and anxiety, acupuncture may be a gentle, effective way to help you restore your inner peace and regain control of your emotional health.

Finding Balance with Acupuncture and Chinese Medicine

These are just a few things that can help reduce anxiety and stress. When you aren’t sure where to start, schedule an appointment. Venting to an acupuncturist or healthcare provider can open a path to a clear understanding of what you need to work on first. What area of your life needs to change? 

Together, we can accomplish some goals, prioritize, and make a wellness plan for how to make life easier—how to organize your life in a manner that not only makes things more effective and efficient but also fulfills you and makes you happier. A happier you means happier people around you. It’s a win-win.

Acupuncture and Chinese medicine can calm the monkey mind. Calming the mind calms the body, which ultimately calms our nervous system. Balance is always key!

Most patients need at least two synergistic therapies—acupuncture and herbs, or acupuncture and supplements. Some already have essential oils at home; you just need that nudge to use them. Get them out of the drawer and onto your nightstand. Some have to schedule that therapy every 1-2 weeks and get it on the calendar while getting acupuncture a bit more often. Many see improvements after one visit; others may need a few treatments to calm the nervous system. Either way, we are here to walk you through the best treatment plan.

At Natural Point Acupuncture, we are here to work with you on the best ways to reduce anxiety and stress. Our goal is to help you be serene during that thirty-minute nap while lying on that warm, enveloping table. Once you feel that, you will be reminded of how we deserve and need rest. Sometimes that small gesture can set the tone for a different perspective. One small step to realizing a better you!