Medication may help manage anxiety, but alternative therapies also play an integral part. Many can be accomplished quickly and cheaply; others require some practice in order to gain full benefit.
Meditation is one of the most widely-practiced alternative treatments for anxiety, along with breathing exercises and yoga. Herbal remedies like passionflower can also be effective ways of relieving tension.
Meditation
Meditation is a type of alternative therapy that can be used to help treat anxiety. Meditation involves slow, deep breathing to relieve tension and relax the body; it also can be used to ease mental stress and cultivate positive mindsets. Meditation can be performed alone or with professional assistance and is proven as an effective form of relief from anxiety.
Existing efforts to examine the efficacy of meditative therapies in relieving anxiety symptoms are encouraging; however, most of the studies conducted so far do not use double-blind placebo-controlled trial methodology or focus on anxiety as one of their multiple outcomes – two factors which may explain their lack of consistent or robust evidence in these results.
Future research should concentrate on examining the efficacy of meditative techniques in treating clinically relevant anxiety symptoms and disorders, enabling researchers to compare them against traditional psychotherapeutic interventions such as medication and psychotherapy approaches.
There are various forms of meditation, including mindfulness and visualisation. Mindfulness meditation involves sitting comfortably and paying attention to your breathing; when thoughts start wandering off topic, simply notice and bring them back in line with your focus on breathing. Finding an ideal location and time for meditation are both important components. When walking meditation is used as an example – for instance repeating action words such as “lifting”, “moving” and “placing” as each foot moves – or guided imagery or praying can all help in finding that quiet spot where one can practice mindful mindfulness meditation – you could even try repeating action words like “lifting”, “moving”, “moving” and “placing” as each foot moves along its course – or use guided imagery or prayer to find that calm place.
Breathing techniques
Breathing techniques are one of the most commonly utilized alternative treatments for anxiety. Try exercises such as alternate nose breathing, humming bee breath, Lion’s breath or equal breathing to lower your stress levels and enhance your mood. Breathing techniques are easy to learn, helping manage stressors like distractive thoughts or prepare you for restful slumber – just ensure not overexerting yourself as that may cause physical tension that contributes to an increase in stress levels.
Studies have demonstrated the benefits of cognitive behavioral therapy (CBT) combined with physical exercise for alleviating anxiety disorders. Unfortunately, most studies use small sample sizes with predominantly white participants who are well educated – thus making the results less generalizable than they could otherwise be.
Natural therapies fall under the umbrella of complementary and alternative medicine and include supplements, herbal remedies and yoga. Although not many large-scale studies exist on natural therapies, several herbal remedies have been shown to reduce anxiety such as Withania (ashwagandha), kava, lemon balm valerian and chamomile. Before using herbal remedies it’s wise to speak to your physician as they could interfere with prescription drugs or have any potential interactions.
There are also nutritional supplements that may assist with anxiety, such as melatonin, B vitamins and fish oil; however it should be remembered that they aren’t subject to FDA oversight as drugs so cannot guarantee safety or effectiveness.
Yoga
Yoga is a holistic mind-body practice incorporating breathing techniques, meditation and physical postures. Originating in India over 5,000 years ago and meaning “union of body and soul,” this holistic approach to health incorporates many lifestyle practices such as diet, exercise and spirituality – many studies have shown positive effects in terms of anxiety reduction as a result. But more research needs to be conducted.
Yoga may provide numerous health benefits, which have been attributed to its effects on the HPA axis, neuroplasticity and BDNF. Recent research suggests that more frequent participation can have more significant benefits; yoga may even prove more successful when combined with other treatments; however, those living with coexisting disorders should avoid certain poses or exercises altogether.
Studies have demonstrated the efficacy of combining yoga with cognitive behavioral therapy (CBT). Regular yoga practice may help manage symptoms associated with GAD; however, it should not be used as a cure for anxiety. It should also be noted that most research on yoga has focused on female, non-Hispanic white individuals with relatively higher incomes and education levels.
PTSD is a complex disorder with various co-morbidities that makes its study challenging. Some randomized controlled trials have demonstrated yoga’s positive impact on PTSD; however, more research must be conducted in order to evaluate its long-term effects and examine any booster sessions or social components added into yoga that might boost its efficacy further.
Caffeine
Anxiety can manifest physically as symptoms such as heart palpitations and difficulty breathing, impacting daily life in significant ways. Although medication is typically the best approach to combatting anxiety without side effects, alternative therapies have proven just as effective and should be part of any holistic therapy approach to managing it. Some can be used standalone while others serve as complementary methods.
Meditation, acupuncture and massage can all help reduce stress while elevating mood by encouraging relaxation. Certain herbs also possess anxiolytic properties to alleviate symptoms of anxiety such as chamomile tea for anxiety or lemon balm tea. Exercise and diet can help manage anxiety. Aerobic exercises like walking as well as more relaxing practices such as yoga for anxiety may be useful ways to regulate nervous systems and bring about overall serenity over time.
Integrative therapy refers to any combination of psychological and physical therapies (yoga, tai chi or qi gong) or psychological and nutritional practices (mindfulness training or the use of dietary supplements). While studies have demonstrated their ability to reduce anxiety levels in some instances, more research needs to be conducted in order to ascertain their efficacy and safety for all patients.
Those prone to heart disease should always discuss alternative therapies with their doctors prior to trying them, including cognitive behavioral therapy (CBT) for managing anxiety. Medication may also help manage anxiety; however, its use should only ever serve as a supplement and never as a replacement.
Alcohol
Alcohol may help temporarily ease anxiety, but its side effects are damaging and often disastrous. Alcohol use disorder, once known as alcoholism, causes cravings for alcohol with withdrawal symptoms upon attempts at quitting as well as difficulty controlling how much they drink. Furthermore, alcohol has been linked with brain fogginess, headaches, sleep disturbances, liver disease, high blood pressure and more serious health conditions that require medical intervention such as liver disease treatment or high blood pressure treatment.
Psychological therapies have proven themselves the most effective form of anxiety treatment, but some individuals require medication in order to manage their symptoms and lower relapse rates. Medication should always be considered part of an integrated therapy program.
Physical activity is another effective means of combatting anxiety. A study on individuals living with generalized anxiety disorder and heart failure (HF) discovered that participants who participated in a community exercise program of weekly one-hour aerobic, resistance training and flexibility/balance exercises experienced a decrease in somatic anxiety symptoms associated with their heart failure.
Cognitive therapy (CT) and physical exercise can work hand-in-hand to maximize its efficacy. CT targets and restructures any distorted thought patterns that contribute to anxiety symptoms; when combined together they reinforce positive cognitive changes for improved therapeutic results and greater overall therapeutic success.
Nicotine
Nicotine is an anxiolytic drug that produces a soothing sensation in those suffering from higher levels of anxiety. People using nicotine to alleviate feelings of unease often use it short-term; however, its effect does not address its source; in addition, nicotine may produce side effects which mimic anxiety symptoms like low blood sugar or increased heart rate and may interfere with medications such as antidepressants or SSRIs.
Recent research indicates that blocking nicotinic receptors in the brain was effective at alleviating anxiety symptoms among smokers, by decreasing release of acetylcholine; an essential neurotransmitter in the central nervous system. This outcome warrants further study.
The cholinergic system is essential for anxiety regulation and learning. Nicotine acts as a potent agonist of the a7 nicotinic receptors, mediating its impact on memory formation within the hippocampus-dependent areas of the brain. However, its impact on other aspects of fear-related behavior remains less certain; although it enhances contextual and trace fear conditioning while inhibiting extinction and safety learning processes.
Nicotine may interact with anxiety medications such as benzodiazepines and antidepressants, increasing the risk of serious adverse events. Therefore, it is vital that any form of nicotine be discussed with a healthcare provider prior to being used.
