Which of the following is a nonpharmacologic self-help strategy for anxiety?

• A. Cognitive-behavioral therapy
• B. Sleep medication
• C. Deep breathing
• D. Antidepressants

Answer: (C)

Breathing techniques that slow and deepen breaths help manage anxiety by directly dampening the body's stress response. When anxiety spikes, the body activates the fight-or-flight system, causing rapid, shallow breathing and heightened arousal. Slow, diaphragmatic breathing promotes the parasympathetic side of the nervous system, lowers heart rate, reduces muscle tension, and can lessen symptoms like dizziness or chest tightness. Because this can be done anytime, without any meds or formal therapy, it’s a clear self-help approach.

Cognitive-behavioral therapy is a structured psychological treatment often delivered with a therapist (though self-guided CBT resources exist), and sleep medications and antidepressants are medications, not self-help techniques.