How to Manage Stress and Anxiety Without Medication
How to Manage Stress and Anxiety Without Medication
Growing up autistic was not always easy for me or my parents. Along the way, I experienced stress, anxiety, and depression, and I was prescribed medication. In this article, I share personal, non-medication strategies that have helped me manage everyday stress and anxiety.
Important: This article is educational and based partly on personal experience. Do not stop, start, or change prescribed medication without speaking with a qualified healthcare professional. If anxiety is severe, persistent, worsening, or affecting your safety, contact a licensed clinician or local emergency service right away.
Affiliate disclosure: This page may include affiliate links. If you use one, I may earn a commission or receive a discount at no additional cost to you. I only recommend products or services I have tried or believe may be valuable.
What Are Stress and Anxiety?
Stress is the body’s response to a demand, pressure, or perceived threat. Anxiety can be a feeling of worry, fear, or unease that may occur in response to stress or sometimes without an obvious trigger. Both can affect people differently, including autistic and neurodivergent people.
For more personal context on autism-related challenges, read the problems with having autism.
Common Stress and Anxiety Symptoms
Symptoms vary from person to person. When I am stressed or anxious, I may notice poor sleep, negative thoughts, irritability or low mood, sweaty palms, an upset stomach, headaches, chills, fast or heavy breathing, frequent illness, a racing heartbeat, appetite changes, or feeling overwhelmed. For some autistic people, stress can also contribute to meltdowns.
- Poor or unrefreshing sleep
- Negative thoughts, worry, or difficulty concentrating
- Headaches, tense muscles, or body aches
- Stomach discomfort, sweating, chills, or appetite changes
- Racing heartbeat or changes in breathing
- Feeling overwhelmed or more vulnerable to autism meltdowns
How Stress and Anxiety Can Affect the Body
Long periods of stress or anxiety can affect sleep, energy, mood, focus, and physical comfort. You may notice tension headaches, muscle pain, skin changes, changes in appetite or weight, or more difficulty maintaining routines. Because similar symptoms can have other causes, speak with a healthcare professional when symptoms are new, severe, or concerning.
Practical Ways to Manage Stress and Anxiety
There is no single method that works for everyone. The most useful approach is to build a short list of safe, realistic coping tools and notice which ones help you feel more regulated. These ideas are not a replacement for therapy or medical care when those are needed.
- Move your body in a comfortable way. A walk, gentle stretching, an elliptical session, biking, or a martial arts class can help release tension. Choose an activity that fits your energy, mobility, and sensory needs.
- Keep a workable routine. Regular meals, hydration, movement, downtime, and sleep cues can make stressful days more predictable. See these ideas about autism, routine, and structure.
- Use calming sensory supports. Listening to familiar music, using a comfortable scent if it is safe for you, taking a warm shower, sitting with a pet, or reducing noise and clutter may help. Avoid essential oils if they trigger sensitivities, irritate your skin, or are unsafe around pets.
- Write things down. A journal can help you identify patterns, triggers, and thoughts that keep cycling. Try writing one worry, one possible next step, and one thing you can let wait until tomorrow.
- Connect with people you trust. Talk with a friend, family member, neighbor, therapist, or support group. Asking for help early can make a stressful situation feel more manageable.
- Choose restorative hobbies. Reading, puzzles, art projects, baking, cooking, gaming, podcasts, audiobooks, museums, fishing, or time outside can give your mind a break. For one perspective on gaming, read 10 reasons video games can be good for you.
- Limit overstimulation before bed. Create a low-pressure wind-down routine: dim lights, reduce upsetting content, put tomorrow’s tasks on paper, and choose a quiet activity such as reading or breathing exercises.
You can also listen to the CrazyFitnessGuy podcast for motivational and wellness-focused conversations.
Can Anxiety Keep You Awake?
Yes. Anxiety can make it hard to fall asleep, stay asleep, or wake feeling rested. When I have felt anxious, I have sometimes tossed and turned, woken during the night, or felt physically tense. A consistent bedtime routine, a cooler and quieter room, and writing down worries before bed may help. If sleep problems continue, discuss them with a healthcare professional.
Managing Stress and Anxiety at Work
Work stress can feel especially difficult when you are worried about expectations, communication, or unfamiliar tasks. Small routines helped me in previous jobs: arriving on time, organizing my workspace, greeting my supervisor, and asking for clarification when I needed it. Consider choosing one priority at a time, taking brief reset breaks when possible, and communicating early if you need guidance or an accommodation.
My Personal Coping Tools
What works for me may not work for you, but I often use music, reading, audiobooks, conversations with friends and family, walks around my neighborhood, biking at the shore, and time near a beach or pool. The goal is not to eliminate every stressful feeling; it is to build skills that help you respond with more support and flexibility.
When to Seek Professional Help
Self-care strategies can support everyday stress, but professional care matters too. Consider contacting a licensed mental-health professional or healthcare provider if anxiety feels unmanageable, lasts for weeks, interferes with sleep, work, relationships, or daily activities, or comes with panic, depression, substance use, or thoughts of harming yourself. In the United States, call or text 988 for the Suicide & Crisis Lifeline if you are in immediate emotional distress or worried about your safety; call 911 or go to the nearest emergency department for an immediate emergency.
Recap
- Notice your signs of stress and anxiety, including changes in sleep, mood, focus, and physical comfort.
- Use practical supports such as movement, hydration, routines, journaling, calming sensory tools, and trusted connections.
- Experiment safely and keep the strategies that are genuinely helpful for you.
- Do not make medication changes on your own; involve a qualified healthcare professional.
- Seek prompt help if symptoms become severe, persistent, or affect your safety.
Conclusion
Managing stress and anxiety without medication can involve learning your triggers and building a realistic set of coping tools. For me, routines, movement, music, reading, and support from people I trust have made a difference. Be patient with yourself, take one manageable step at a time, and reach out for professional support when you need it.
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Jimmy Clare is a Professional Keynote Speaker, Podcaster, Live Stream Host, and Autism Advocate who founded CrazyFitnessGuy® in 2017 to share healthy living through autistic eyes. He combines his lived experience with autism and his own health journey to encourage others to embrace their uniqueness and build sustainable habits.
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