Anxiety medications may help relieve anxiety symptoms, but they have several drawbacks that should be considered when considering their use: dependency, addiction and potential side effects such as drowsiness are possible risks.
Psychotherapy, including cognitive behavioral therapy (CBT), has proven itself as an effective solution to anxiety. CBT involves changing negative beliefs and behaviors that contribute to anxiety.
1. Meditation
Anxiety is a complex mental condition, stemming from traumas, life events and environmental conditions. While anti-anxiety medication may provide short-term relief from anxiety symptoms, other solutions like psychological therapy and lifestyle changes may offer lasting relief without needing medication intervention.
Meditation has long been used to reduce anxiety and stress levels. There are various types of meditation, so finding one that works for you can be daunting; mindfulness meditation based on Buddhist teachings has proven particularly successful at doing just this in studies.
Meditation involves focusing on breathing and body sensations while cultivating positive, calm thoughts. You can practice this type of meditation either alone or as part of a group setting; an alternative relaxation strategy might include viewing a picture of nature or visualizing placing your hand in cool water stream.
As well as taking traditional remedies to manage anxiety, herbal supplements may also help. Chamomile and valerian are well-known calming herbs while Saffron has also been linked with decreased GAD symptoms in some studies. Before taking any herbal supplement it is wise to consult your doctor as some herbs could interact with medications taken for GAD.
Other lifestyle modifications that can help alleviate anxiety include practicing relaxation techniques, engaging in regular physical activity and keeping a journal. Joining an anxiety support group allows you to connect with like-minded people while sharing experiences.
2. Yoga
Yoga is an exercise program combining physical postures, breathing exercises and meditation. Studies have demonstrated its efficacy at decreasing stress and anxiety levels while simultaneously increasing self-efficacy – key components in treating anxiety disorders.
Yoga can help individuals manage anxiety by slowing the heart and breath rates, soothing muscle tension and helping individuals focus on the present moment. Yoga can be practiced in various forms such as an app or class at a wellness center; some poses may increase anxiety levels so it is important to experiment until you find one that works for you.
Anxiety is a mental health condition characterized by fear or nervousness that often manifests itself through symptoms like sweating, shaking and difficulty focusing. Anxiety affects 40 million Americans each year. Treatment options currently available to address it typically include psychotherapy and medication; however alternative therapies have become increasingly popular as well.
Many people turn to natural therapies such as herbal medicine and yoga in order to manage their anxiety, such as herbal medication or yoga classes. Unfortunately, however, little research has been conducted into these remedies, and results of any studies done show mixed outcomes.
Relaxation techniques can help alleviate anxiety symptoms by slowing the heart and breath rates, decreasing blood pressure and relaxing muscles. Many anxiety treatment centers provide yoga classes which teach relaxation techniques; alternatively progressive muscle relaxation involves tensing and relaxing different muscle groups until relaxation has taken effect – for instance you could start by tensing shoulders before gradually relaxing them until completely at ease. It is wise for beginners to work with a qualified instructor so they can learn proper technique.
3. EMDR
EMDR therapy for anxiety utilizes eye movement desensitization and reprocessing (EMDR). The therapy operates on the theory that unprocessed memories may become “stuck” in the brain, leading to emotional disturbances such as anxiety, depression and posttraumatic stress disorder (PTSD). Recalling distressing experiences while following moving visual stimuli should help to decrease any associated negative emotions associated with them.
EMDR therapy is typically provided by licensed therapists. It may also be combined with cognitive-behavioral therapy and exposure therapy; some therapists combine EMDR with these other forms of treatment in order to offer comprehensive anxiety treatments to their clients.
At 22-years-old graduate student was experiencing test anxiety. She found it hard to concentrate in class, had shivering sensations throughout her body and palpitation issues that interfered with concentration, so decided on EMDR therapy as a solution to her test anxiety.
EMDR can help to manage anxiety effectively by breaking any harmful patterns of behavior which cause symptoms, while replacing trauma-related negative beliefs with healthier, more positive ones. Eye movements used during EMDR therapy may help improve communication between left and right brain hemispheres, making it easier to recall unpleasant memories without experiencing negative arousal. Thoughtfully designed eye movements are believed to induce an innate investigatory reflex which acts to reduce fear and promote exploratory behavior, leading to psychological processing and reduced distress. Furthermore, EMDR therapy also aims to replace negative emotions with healthy ones while targeting any physical sensations such as tension. Your healthcare provider will ask you to think back on the original target while scanning your body for tensions.
4. Exposure therapy
Exposure therapy challenges you to confront the sources of your anxiety in a safe, controlled environment. While it’s not always comfortable, exposure therapy can help you come to accept your fears and reduce any overly exaggerated beliefs that contribute to them – for instance realizing that dogs don’t bite as often or that a pounding heart may not necessarily signal a heart attack.
Exposure therapy will depend on your specific anxiety condition and may include imaginal (imagining situations you fear); interoceptive (helping people recognize physical sensations like an increased heartbeat); systematic desensitization (gradual exposure); or virtual reality exposure therapy.
Therapists provide invaluable assistance when it comes to confronting our fears and developing strategies to cope with any discomfort or fear that arises from doing so. Furthermore, they can teach techniques such as progressive muscle relaxation or EMDR that can be utilized at home as well.
Some of these techniques may be combined with other therapies; for instance, someone suffering from PTSD could benefit from using both EMDR and exposure therapy to face their memories of trauma.
Although exposure therapy has been shown to be effective, some clinicians remain wary of employing this practice due to misperceptions about what the therapy entails or the possibility that it might be harmful. But exposure therapy is one of the most empirically supported treatments for anxiety disorders and should form part of any comprehensive therapy plan for anxiety sufferers.
5. Support groups
Anxiety-prone individuals may feel isolated and that no one understands their pain, which is why support groups can provide compassionate understanding, shared experiences and self-help strategies.
There are numerous online anxiety support groups available today, varying in terms of type of support provided and meeting method (virtual meetings or discussion forums, for instance). Many are free or offer low fees with wide accessibility.
Online anxiety support groups led by professionals often employ cognitive behavioral therapy (CBT). CBT helps identify negative thoughts that contribute to anxiety and replace them with more accurate ones; gradually confront irrational fears while learning new coping behaviors which will alleviate your discomfort – all things CBT is effective at doing! Studies have even proven it can work just as effectively against anxiety disorders (20).
Psychodynamic therapy is often effective at relieving anxiety; however, its true benefit lies in treating depression or healing childhood wounds. Psychodynamic therapy explores past emotions and relationships as a means of shaping current feelings and relationships; therefore it should only be employed alongside other treatments for optimal results.
There are other strategies you can employ to reduce anxiety symptoms, including journaling and practicing relaxation techniques. Be sure to adhere to any treatment plans or medications prescribed by a healthcare provider; incorporate exercise into your daily routine; socialize with family and friends in order to avoid feeling lonely; keeping a stress journal to track when anxiety attacks strike can help both yourself and mental health providers better understand what’s triggering these episodes.
