Are you taking medications to relieve anxiety? Or has someone recommended that you do? If so, you may have concerns, which is why you’ve come online to search for information on alternatives to anxiety medication.
The medications you may have been referred to are likely serotonin reuptake inhibitors (SSRIs) such as Citalopram (Celexa), Escitalopram (Lexapro), Fluoxetine (Prozac), Paroxetine (Paxil), and Sertraline (Zoloft). Others may fall under the benzodiazepines classification, such as Xanax (alprazolam), Ativan (lorazepam), and Valium (diazepam). We’re not going to describe these any further, nor will we discuss potential merits or risks of side effects. Again, you’re searching for alternatives to treating anxiety that don’t involve pharmaceutical intervention. You have your reasons and we’ll leave it at that. With that out of the way we can now answer your query.
Disclaimer: It’s important to note that anxiety treatment may require medication, especially for those with more severe forms of anxiety. If among the latter, please have this discussion with your physician. Instead of outright alternatives to prescriptions, the following may provide options that may instead supplement your use of anti-anxiety medications. Further, any implementation of these alternatives should be followed up with an assessment with your doctor (as applicable) to assess how supplemental methods may impact medicine based treatments.
5 Alternatives (or Supplements) to Prescription Anxiety Medication that Are Healthy and Effective
I. Cognitive Behavioral Therapy for Anxiety
Cognitive behavior therapy (CBT) focuses on changing thought patterns to promote a healthier state of mind and body. The American Psychological Association (APA) indicates that CBT is based on the following core principles:
- Psychological problems are based, in part, on faulty or unhelpful ways of thinking.
- Psychological problems are based, in part, on learned patterns of unhelpful behavior.
- People suffering from psychological problems can learn better ways of coping with them, thereby relieving their symptoms and becoming more effective in their lives.
It should be noted that the APA’s statement about “faulty or unhelpful ways of thinking” is oversimplified. There may be abuse abuse, trauma, chemical imbalances, genetics, societal issues (etc.) that also impact anxiety.
Research on the treatment of anxiety disorders supports the efficacy and effectiveness of CBT methods. The research demonstrates particular usefulness of providing exposure therapy (a form of CBT) in the treatment of anxiety. The APA defines exposure therapy as psychological treatment that was developed to help people confront fears and phobias associated with anxiety.
While experiences with CBT vary, a therapist will help you learn coping skills to manage anxiety and assess the need for medications. They may ask you to write down thoughts and feelings as they begin to manifest, so that you can learn to identify them early for all future instances. From there, you will learn to systematically replace negative thoughts and feelings with more realistic and positive ones.
Therapists at Kindbridge Behavioral Health specialize in CBT treatment for anxiety disorders. If interested in learning more about this alternative to anxiety medications, you can reach out to a care coordinator right here.
II. Counseling for Cooccurring Conditions
Generalized anxiety disorder is known to cooccur with other mental and behavioral health disorders. These include (but are not exclusive to) the following:
- Attention deficit hyperactivity disorder (ADHD)
- Bipolar disorder
- Depression
- Obsessive compulsive disorder (OCD)
- Post traumatic stress disorder (PTSD)
- Social phobia
- Gambling and gaming disorder
- Substance abuse disorder
If you exhibit signs of any of the above, anxiety may not be an isolated mental health concern. Consequently, your alternative treatment (to medications) for anxiety may require therapeutic interventions for other underlying disorders. It is important to receive an assessment for one or more of the above (contingent upon symptoms) so that a specialist can recommend a more comprehensive counseling strategy.
III. Natural Health Supplements for Anxiety
Dietary adjustments can help alleviate feelings of anxiety and promote better mental health and wellness. However, given that eating around the clock to get a sufficient amount of essential nutrients is not practical, you may consider natural health supplements that have shown to alleviate symptoms of anxiety.
Harvard Health reports that in a controlled-study, Omega-3 polyunsaturated fatty acids (PUFAs) are more effective than placebos in managing symptoms of anxiety. The same Harvard study found that zinc has been linked to reduced anxiety as well. Further research has shown that specific strains of ginseng may also suppress the occurrence of anxiety. Meanwhile, a compound that naturally occurs in the human body, phosphatidylserine, helps deliver norepinephrine and epinephrine to the brain which helps to stabilize mood and reduces negative feelings. Curcumin, the bioactive compound found in turmeric, has also been linked to treatment, possibly due to it boosting serotonin and dopamine levels. A recent meta-analysis showed a significant improvement in anxiety scores among those who supplemented with curcumin compared to a control group.
*Consult with your physician before making dietary adjustments and consuming any natural health products.
IV. Flow State Inducing Sports and Activities
The term “flow state” is used to describe when an individual is worry-free and hyper-focused on an activity while functioning at an optimal level. For many people, this flow state is attained through enjoyable physical activity and sports, but may also be reached when deeply engaged in creative endeavors such as music, art, and writing, et cetera.
Studies have found an inverse relationship exists between flow state and anxiety. In the past, it was thought that flow states only provided temporary relief from anxiety, but growing bodies of research from Harvard find that people who more frequently experienced flow are generally happier.
There is no clear cut path to achieving flow state, however. This makes it a more nuanced alternative to anxiety medication, yet is worth exploring. It’s important to choose activities that you are passionate about and are skilled at. While research shows that flow state attainment can help alleviate anxiety, it also states that when challenges are greater than the skills required by the person, the experience of worry and anxiety is more likely. Proceed with activities that you thoroughly enjoy and have a knack for.
V. Mindfulness Meditation
Meditation can help you get in better touch with your thoughts, feelings, and emotions. The APA reports that researchers reviewed more than 200 studies found mindfulness meditation was especially effective for treating symptoms of anxiety. Some people are able to achieve mindfulness through independent meditation, while others better benefit from therapist assistance.
Disclaimer: To reiterate, if you struggle with lifelong and/or severe forms of anxiety, anti-anxiety medication may be an important part of a successful management and treatment plan. Have this discussion with your physician and assess how supplemental methods above could be beneficial and/or may impact medicine based treatments.
If you’re wary of taking anxiety medications the alternatives above can be of great benefit. At the very least we encourage you to reach out to a Kindbridge care coordinator today to explore options. We’re here for you.
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