Moderate to severe anxiety symptoms can often be managed without medication, though it's important to note that the effectiveness of non-medication strategies can vary from person to person. Here are some approaches that might help:

Cognitive Behavioral Therapy (CBT): This is a type of talk therapy that helps you identify and change negative thought patterns and behaviors. It's highly effective for many people with anxiety.
Mindfulness and Meditation: Practices like mindfulness meditation can help you stay present and reduce anxiety. Techniques such as deep breathing, progressive muscle relaxation, or guided imagery can also be beneficial.
Exercise: Regular physical activity is known to reduce stress and improve mood by releasing endorphins.
Healthy Lifestyle Choices:Maintain a balanced diet.
Ensure adequate sleep.
Limit caffeine and alcohol intake as they can exacerbate anxiety symptoms.
Social Support: Connecting with friends, family, or support groups can provide emotional support and reduce feelings of isolation.
Stress Management Techniques:Time management skills
Setting realistic goals
Taking breaks when needed
Hobbies and Interests: Engaging in activities you enjoy can distract your mind from anxious thoughts and provide a sense of accomplishment.
Professional Help: Seeing a therapist or counselor who specializes in anxiety disorders can provide personalized strategies for managing your symptoms.
Biofeedback/Neurofeedback: These techniques use electronic monitoring to help you gain control over certain physiological functions that are typically involuntary (like heart rate), which may help manage stress responses more effectively.
Journaling: Writing down your thoughts and feelings regularly may help you understand your triggers better and develop coping mechanisms.

While these methods are helpful for many people, it's crucial to consult with a healthcare professional before making any significant changes to your treatment plan—especially if you're dealing with moderate to severe symptoms—to ensure you're getting the appropriate care tailored to your needs.