Tips for Reducing Anxiety When Medication is Not an Option

I also find music helpful. I also have noise canceling headphones

You've probably tried meditation, but I encourage you to try again. I've struggled with anxiety for as long as I can remember, and have also tried meds, therapy, etc. Nothing helped. I even tried meditation and it didn't seem like it did a thing for me. It wasn't until I got some helpful tips that I was able to make it work for me. Start small and don't expect anything for a while. It takes practice and repetition. I started with 5 minutes. I don't use guided meditation because it still requires some active thought. You can sit cross legged on the floor or in a chair with your feet on the floor. Close your eyes and focus your attention on your breathing. Slowly count to 4 as you inhale. Hold for a count of 3, exhale as you slowly count to 7. If your mind wanders, and it will, just say to yourself, I'll think about that later. Let it go and focus again on breathing and counting. At first, this will happen frequently, and that's okay. Just do this every day and it will get easier as your brain learns what to do. Gradually increase how long you meditate until you're up to 20 minutes. After a week, it maybe two weeks, you're going to feel results. You're going to open your eyes and feel like, maybe for the first time in your life, that your mind had a rejuvenating nap. It's the best feeling because it feels like you cleared the slate and you can start fresh. With a rested mind, I find it much, much easier to be rational about my anxiety and it's not nearly as severe as it once was. In fact, it has become pretty manageable for me. I do recommend giving it a serious try. Give it two solid weeks and if it doesn't help, you haven't lost anything, but I bet you will be pleasantly surprised. Best of luck to you.