Can You Manage Anxiety Without Medication? Yes—And Here’s How
- Budd Therapy
- May 19
- 2 min read

Did you know 1 in 5 adults in the U.S. experience anxiety?
Anxiety is one of the most common mental health challenges in the U.S., affecting about 19.1% of adults, according to the National Institute of Mental Health. While medication is one treatment route, many people are unaware of an equally powerful alternative: coping skills.
At Budd Therapy Group, we work with clients to build real-world strategies for anxiety relief. One client, after 10 years on medication, shared this after just one session of EMDR:
“I didn’t know you could manage anxiety with coping skills.”
Coping Skills For Anxiety
Coping skills are more than just a backup plan—they’re tools that help you feel calm, focused, and in control.
Reduce overwhelm – Breathing exercises and imagery calm your body’s fight-or-flight response.
Interrupt negative thought patterns – Mindfulness and grounding prevent anxious spirals.
Restore a sense of control – Skills empower you to face stress head-on.
Categories of Coping Skills
Physical: Exercise, deep breathing, yoga, progressive muscle relaxation
Cognitive: Mindfulness, thought reframing, problem-solving
Emotional: Journaling, talking with someone, creative expression
Behavioral: Establishing routines, limiting social media, engaging in small enjoyable activities
Social: Reaching out for support, group participation, therapy
Tools We Use at Budd Therapy Group
At Budd Therapy, we use evidence-based tools to help clients manage anxiety and build resilience, including:
Guided Imagery:
Calm Place: Visualizing a peaceful, safe place using all five senses, anchored by a cue word
Light Steam: Imagining anxiety as a shape in the body surrounded and soothed by a healing light
Lava or String: Visualizing anxiety moving through the body and out the fingertips as steam
Guided imagery exercises can be found here: https://www.buddtherapy.com/resources
HeartMath® App: This app-based tool promotes heart rate coherence through regulated breathing, reducing anxiety and promoting calm. https://www.heartmath.com/
Installing Positive Affirmations: Through bilateral stimulation (tapping), we help clients internalize feelings of strength, control, and safety by focusing on past empowering experiences. Worksheet to create positive affirmations: https://health.arizona.edu/sites/default/files/MH%20Mastermind%20Week%202%20-%20Self-Talk.pdf
Coping Skills = Empowerment
Coping skills aren’t just alternatives to medication—they’re essential tools for emotional regulation, stress management, and long-term mental wellness.
Need Support? We’re Here
At Budd Therapy Group, we help you heal from the inside out—starting with tools that work in real life.
📞 Contact us today to schedule a session and start managing anxiety with confidence.
References:
National Institute of Mental Health. (2023). Any anxiety disorder. U.S. Department of Health and Human Services. https://www.nimh.nih.gov/health/statistics/any-anxiety-disorder
Shapiro, F. (2018). Eye movement desensitization and reprocessing (EMDR) therapy: Basic principles, protocols, and procedures (3rd ed.). The Guilford Press.
National Center for Complementary and Integrative Health. (2021). Relaxation techniques for health. U.S. Department of Health and Human Services. https://www.nccih.nih.gov/health/relaxation-techniques-for-health
HeartMath Institute. (2022). Science of the heart: Exploring the role of the heart in human performance. https://www.heartmath.org/research/science-of-the-heart/heart-rate-variability/
Kabat-Zinn, J. (2003). Mindfulness-based interventions in context: Past, present, and future. Clinical Psychology: Science and Practice, 10(2), 144–156. https://doi.org/10.1093/clipsy/bpg016
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