Everyone is different of course, but I’m able to manage some of my anxiety without meds. I’ve learned some breathing exercises that help. Some more good grounding techniques I use are picking a color then listing everything I can think of that’s the color, or the “5, 4, 3, 2, 1” exercise (name 5 things you see, 4 things you feel, 3 things you hear, 2 things you smell, 1 thing you taste). I try to distract myself sometimes too. Not sure if any of that is helpful in your case. I feel like my anxiety doesn’t really go away, but I can do things to make it a bit better. It’s been a learning process for sure. I wish you the best moving forward 🙂