Natural remedies may also prove helpful for managing anxiety. Such solutions include exercise, relaxation techniques and nutritional supplements.
Therapists may also employ other treatments such as exposure therapy and eye movement desensitization and reprocessing (EMDR). Furthermore, interpersonal therapy may also be employed if necessary for those experiencing relationship difficulties.
Medication
Cognitive Behavioral Therapy (CBT) and medication have long been shown to assist those living with anxiety; however, increasingly individuals are opting for holistic and alternative approaches as an additional form of relief from their symptoms. Such therapies include meditation, yoga or acupuncture which aim at relaxing the mind and relieving stress through practices like relaxation techniques such as deep breathing. Although not intended to replace professional treatments like psychotherapy sessions entirely, holistic practices can serve as useful complements by managing symptoms without medications or potentially harmful side effects.
If you are struggling with social anxiety disorder (SAD), your psychiatrist or healthcare provider may prescribe psychopharmaceuticals to alleviate your symptoms. Psychopharmaceuticals work by altering the balance of chemicals in your brain; specifically Selective Serotonin Reuptake Inhibitors (SSRIs) have been proven effective at relieving its symptoms by decreasing how much neurotransmitter serotonin your body reabsorbs from bloodstream.
Other antianxiety medications include benzodiazepines, which work by augmenting the effects of GABA in your brain and can also help treat panic attacks (intense episodes of anxiety that arise suddenly and without apparent cause).
Psychotherapy combined with antianxiety medications has proven more successful at treating anxiety disorders than either therapy or medication alone. Psychotherapies that focus on altering thoughts and behavior, like cognitive behavioral therapy (CBT), proved particularly helpful.
Alternative treatments that can enhance mental health include herbal supplements, aromatherapy, exercise and massage therapy. Herbal supplements may be effective at alleviating symptoms of anxiety by relieving tension, improving sleep and increasing energy levels – it’s wise to consult your physician first if taking herbal medicines is part of your diet plan. Aromatherapy utilizes herbs like chamomile and valerian root to calm body and mind while exercise has been proven to lower anxiety and depression levels significantly; massage therapy reduces stress through manipulating the muscles to create increased relaxation and lower anxiety by manipulating muscle manipulation resulting in increased relaxation and decreased anxiety levels.
Exercise
Exercise can be an invaluable resource to alleviate symptoms of anxiety. It can serve both as a standalone solution and complement talk therapy (also referred to as psychotherapy). Exercise may be less costly and accessible to more people of different ages and fitness levels than prescription medication and psychotherapy sessions – while also lacking the stigma that sometimes accompany antidepressant use or attendance at psychotherapy sessions.
Numerous studies on the efficacy of exercise for anxiety disorders have provided evidence of its efficacy as an effective therapy. Population, non-clinical and clinical trial findings all point toward its positive effects, from modulation of neurotransmitter functioning and increasing Adenosine receptor availability through to atrial natriuretic peptide and brain-derived neurotrophic factor production as well as modified emotional action tendencies and self-efficacy modifications and interoceptive exposure exposures.
Anxiety disorder is characterized by an overactive “fight or flight” response that builds up energy within the body, leading to an excessive buildup of adrenaline. Exercise provides an effective, socially acceptable means of dispelling this stressor – and an excellent alternative to more harmful actions like fighting or fleeing from situations.
Research demonstrates the efficacy of all forms of exercise in relieving anxiety. While type and intensity of physical activity may have different anxiolytic effects on individuals, sessions lasting 21-30 minutes tend to produce greater anxiolytic effects than shorter or longer ones. Studies that carefully manipulate exercise session length, intensity and frequency in order to fully understand their anxiolytic potential are crucial in understanding its beneficial properties.
While people may be wary of beginning new exercise programs due to fears that they won’t be able to keep up with them or worry about how their workout clothes might look, there are plenty of alternatives for them. Classes like yoga and tai chi can provide great opportunities to increase physical activity while improving both their mental and physical wellbeing.
Binaural Beats
Binaural Beats produce an auditory illusion by simultaneously presenting two separate frequencies to each ear, creating an auditory perception that creates the effect of having two tones that combine into a third frequency that produces various effects from relaxation to focus. Studies have demonstrated the beneficial properties of binaural beats for stress reduction, anxiety reduction, sleep quality improvements and memory improvement – among many others!
Brainwave-enhancing sounds can be easily and affordably used at home as an affordable and practical means of managing anxiety symptoms. Plus, their use is less likely to cause adverse side effects than medication or traditional therapies – making this approach particularly appealing for anxiety sufferers with an aversion to drugs or an unwillingness to try psychoactive medicines.
Listening to binaural beats can be done via video streaming sites on mobile phones; however, listeners should first consult their physician prior to trying them, particularly if they suffer from epilepsy or are pregnant.
Researchers have been studying the benefits of binaural beats for over 15 years. Studies on these audio frequencies have been published in journals spanning hearing research and acoustics to neuroscience and applied psychology, with studies using pure binaural beats or masking with natural sounds or music being conducted – either alone or combined together – but regardless of which kind is employed researchers have found they significantly decrease anxiety symptoms before medical procedures such as an MRI scan, with those exposed to delta frequency binaural beats experiencing less anxiety compared with those without audio audio compared with those receiving no audio from Isik et al’s study participants experiencing less anxiety levels in comparison with participants not exposed to audio audio!
A 2019 study combined the effects of binaural beats with autonomous sensory meridian response (ASMR), an experience of relaxation triggered by certain audio and visual triggers. As a result, anxiety was significantly decreased compared to either method alone.
Though more research needs to be conducted into how binaural beats should be implemented, it’s evident that this technique can assist in managing anxiety alongside other treatments for mental health conditions. Furthermore, since binaural beats therapy can be done from home without burdening healthcare systems globally or improving patient outcomes, this therapy reduces both healthcare costs and burden.
Mindfulness
If you suffer from anxiety, talk therapy and medication aren’t your only options for finding relief. One form of meditation called mindfulness may also provide much-needed relief; mindfulness involves being fully present to each moment as they occur – often practiced alongside cognitive behavioral therapy (CBT).
CBT involves recognizing and altering unhelpful thought patterns that cause anxiety. Furthermore, mindfulness components include self-awareness training and reflection. Finally, mindfulness teaches individuals to observe their thoughts and emotions from an objective distance rather than getting caught up in them, helping to manage anxiety levels while decreasing stress levels.
Recent research published in JAMA Network Open has found that practising mindfulness is as effective as Lexapro antidepressant medication in relieving symptoms associated with anxiety disorders. Researchers recruited 276 participants for 8-weeks of either mindfulness training or taking Lexapro and then assessed participants’ self-reported anxiety and depression levels to compare results between groups.
The findings were surprising: participants who engaged in mindfulness training experienced equal improvement in both anxiety and depression levels, whereas those taking an SSRI experienced no noticeable changes. Mindfulness is a natural treatment option with no side effects compared to medication that can become ineffective over time or cause side effects; by contrast, mindfulness continues to reduce anxiety levels long after therapy has finished.
Mindfulness can be an effective therapeutic alternative for PTSD and other mental health conditions, helping people process memories without becoming overwhelmed or anxious about them. Furthermore, mindfulness may reduce flashbacks and hyperarousal associated with PTSD symptoms.
Mindfulness does not always involve sitting quietly, and can sometimes be challenging for some individuals. Some mindfulness practices require you to focus on your body; other practices ask you to scan all physical sensations–from shoes hitting the ground to scent of trees in the wind–in a comprehensive sense.
