Welcome to to the forum.
I'm the NO MED fellow member who has battled anxiety successfully, using lifestyle changes, meditation, exercise
(weights, cardio, yoga, cycling..), optimized nutrition,
hypnosis, EFT and more.
In the process of pursuing this challenge, I got trained in Holistic Health, Energy Medicine and certified in Hypnotherapy, Advanced EFT and I'm also a Reiki Master.
here's a few tips which may help you:
1.Exercise has short-medium and long-term positive effects.
Don't look at lifting weights for immediate effects necessary.
All forms of exercise are beneficial, when done correctly.
2. Improve your lifestyle as much as possible.
Improve your diet, reduce alcohol consumption, correct nutritional deficiencies.
3. Get into meditation. Youtube has all kinds of meditations
to choose from. The more you do it the easier it becomes.
I can get into on a meditative state, almost instantly now after many years of practice.
Meditation slow down your brain activity and Science has proven that meditating actually restructures your brain!
4. I cannot suggest any particular supplements at this point, since I don't have enough to go by, but you would be safe
to take omega-3 and vitamin D3 -specially if you don't get
plenty of sun exposure- without any issues what-so-ever.
You can do an online search for neurotransmitter questionnaire /assessment. This will help you identify
possible neurotransmitter imbalances.
5. Rule out food sensitivity by doing food elimination diet or
do a search for Dr Coca's Pulse Test.
Food allergies and food sensitivity are often overlooked
as factors in anxiety.
There are a lot more tips for anxiety management and reduction without meds, but exploring the above would be a good start.