Anxiety disorders are the most common mental illness in the United States, according to the Anxiety Disorders Association of America. Although anxiety disorders are highly treatable with medication, some people feel uncomfortable using medication as a treatment option. As an alternative, there are many non-medication options that can be quite effective at reducing anxiety.
Lifestyle Modifications
Making simple lifestyle modifications can reduce the level of anxiety for some people, especially those with mild anxiety. Getting daily exercise, eating a healthy diet and getting enough sleep are a few things that may make a difference. Avoid alcohol and other sedatives, as these can worsen anxiety, notes the MayoClinic.com.
Cognitive-Behavioral Therapy
Cognitive-behavioral counseling helps people modify the way they behave by focusing on changing their thoughts and thought patterns. Many negative thoughts that trigger feelings of anxiety are unconscious, and cognitive-behavioral therapy helps people become aware of these thoughts. Once they are aware of their negative thought patterns, the therapist helps them challenge these thoughts and replace them with healthier, more positive alternatives.
Exposure Therapy
Many people who suffer from anxiety avoid situations or objects that make them feel anxious or uncomfortable. Although this helps them avoid anxiety in the moment, it also reinforces their anxious feelings and makes their anxiety stronger. Exposure therapy allows people to face the things that trigger their anxiety in a controlled setting while under the guidance of a counselor. The repeated exposure to fears gradually diminishes anxiety.
Relaxation Exercises
Regular practice of deep relaxation exercises reduces overall anxiety and promotes a generalized of relaxation, notes author Edmund J. Bourne in his book "The Anxiety and Phobia Workbook." Deep relaxation exercises can include deep breathing exercises, progressive muscle relaxation, visualization and meditation. Relaxation exercises also enable people to control the physical symptoms of anxiety.
Acupuncture
The University of Maryland Medical Center notes that acupuncture may reduce symptoms of anxiety, especially when combined with behavioral therapies. Acupuncturists create an individualized assessment of the individual, and may use breathing techniques or herbal and dietary therapy as part of their treatment plan.
Supplements
Although some herbal or nutritional supplements may relieve anxiety, MayoClinic.com notes that it is unclear how much they help or what potential side effects or risks may occur. The herb kava, for example, promotes feelings of relaxation in some people, but may also cause liver problems. Valerian, folic acid and vitamin B supplements may also relieve anxiety, but people should discuss these supplements with a doctor before taking them.
References
- Anxiety Disorders Association of American: Facts & Statistics
- MayoClinic.com: Generalized Anxiety Disorder Lifestyle and Home Remedies
- "The Anxiety and Phobia Workbook"; Edmund J. Bourne, Ph.D.; 2000
- University of Maryland Medical Center: Anxiety
- MayoClinic.com: Generalized Anxiety Disorder Alternative Medicine
