Alternative Treatments for Anxiety

What is anxiety?

Anxiety is a natural response your body has to stress.

Life events like starting a new job or needing to make a presentation in front of a large group may cause feelings of anxiety.

Some types of anxiety may be extreme or last for a long amount of time, which may be a sign of an anxiety disorder.

Some anxiety disorders include:

• generalized anxiety disorder
• panic disorder
• phobia
• social anxiety disorder
• separation anxiety disorder

How does anxiety treatment work?

Some mild cases of anxiety may not require medical treatment. Instead, they may just require certain lifestyle changes.

In more severe cases of anxiety, medical treatment may be necessary. Common types of medical treatments include medications such as antidepressants and sedatives, or certain types of therapy, such as psychotherapy or cognitive behavioral therapy.

Alternative anxiety treatments

Here are some alternative treatments that may help with anxiety:

Limit your caffeine intake

That morning cup of coffee might help you get out of bed, but having too much can give you the jitters and decrease your ability to handle anxiety well.

A 2017 research review suggests some people can experience anxiety from consuming caffeine in amounts as low as 200 milligrams (mg) a day. This is the amount in about 2 cups of coffee. Most of the studies in this review involved people under psychiatric treatment or people with a preexisting anxiety disorder.

Anxiety-related effects of caffeine noted in these studies included:

• nervousness
• fidgeting
• restlessness
• hyperactivity
• sleep disturbance

The Food and Drug Administration (FDA) has set 400 mg as the amount most people can tolerate without negative effects like jitters or anxiety. This is about 4 to 5 cups of coffee.

The FDA points out that this amount is just a guideline. People differ in their sensitivity to caffeine and how fast their bodies break it down, so you have to discover your own limits.

Also, highly concentrated caffeine products like energy drinks and powdered caffeine pose a danger if not measured and consumed very carefully.

Consuming more than 1,200 mg of caffeine a day is known to cause toxic effects such as seizures, especially if consumed rapidly.

Avoid alcohol and nicotine

Some people use alcohol and nicotine to relieve symptoms of anxiety. This relief is only temporary, though. Alcohol and nicotine can make the symptoms of anxiety worse and more frequent.

A 2019 study involving teenagers suggests the use of alcohol and nicotine was associated with higher instances of mental health conditions. Those who used alcohol and nicotine were in more distress than those who did not.

Eat a balanced diet

A 2021 study suggests that eating patterns in line with dietary recommendations and nutrient requirements may help prevent and treat depression and anxiety. The emerging field of nutritional psychiatry explores the relationships among nutrition, stress, mental health, and mental function.

For example, research shows that the following dietary approaches can help reduce anxiety:

• Omega-3 fatty acids sourced from the sea help regulate the transmission of the neurotransmitters dopamine and serotonin, which can help decrease anxiety.
• Key nutrients such as B vitamins, vitamin C, magnesium, and zinc are associated with lower risk of anxiety.
• Diets low in saturated fats and high in fresh vegetables and fruits, such as lacto-vegetarian, vegan, and Mediterranean diets, have been associated with decreased risk of anxiety.

Not all researchers agree on diet’s ability to improve anxiety. Results vary among the many studies and clinical trials. For example, one 2019 systematic review of 11 randomized controlled trials showed no effect of dietary interventions on anxiety.

To help avoid anxiety, experts suggest the following dietary measures:

• Eat a well-balanced diet. Fill up with adequate fruits, vegetables, lean meats, and healthy fats.
• Avoid processed foods. Processed foods often contain minimal nutrition and harmful ingredients.
• Avoid foods high in sugar. A sugar rush can mimic or trigger a panic attack.
• Eat regular meals. Regular meals can help reduce low blood sugar, which can produce anxiety symptoms.
• Hydrate. Drink 6 to 8 large glasses of water a day.
• Avoid sodas. Many sodas contain caffeine and have a high sugar content, both of which can contribute to anxiety.
• Avoid smoking. Nicotine can raise blood pressure and heart rate, and mimic symptoms of anxiety.

Drink more water

Seventy percent of the body’s weight is water. Water is the essential component of a healthy body and mind, and we often don’t get enough of it.

Drinking 6 to 8 large glasses of water or other hydrating liquids per day helps your body perform properly. This can help relieve stress, according to a 2018 study.

Get regular exercise

Getting regular exercise is good for relieving stress. Cardiovascular exercise has been shown to help lower stress levels and anxiety, and improve the immune system.

The Anxiety and Depression Association of America says even 5 minutes of aerobic exercise can begin to stimulate anti-anxiety effects. A 10-minute brisk walk can provide several hours of relief.

The second edition of the Physical Activity Guidelines for Americans, issued in 2018 by the U.S. Department of Health and Human Services, lists reduced anxiety as one of the newly determined benefits of physical activity.

These guidelines recommend regular exercise. They also point out that a single session of moderate to vigorous physical activity can reduce anxiety symptoms on the same day you perform it. The guidelines say this benefit may increase with regular exercise.

Anxiety increased for many people during the COVID-19 pandemic. One 2020 study showed the powerful effects exercise can have in reducing anxiety and improving mental health when isolation and uncertainty crowd in.

During the pandemic, people who could not get access to exercise facilities often turned to exergames, or fitness-oriented video games, to help reduce their anxiety.

Exergames are available in almost any sport you can think of, including:

• walking
• running
• cycling
• swimming
• tennis
• boxing
• golf
• dance

Get plenty of sleep

One 2019 study found that sleep can help calm and reset an anxious brain. Researchers state that the most helpful type of sleep in calming anxiety is deep sleep, also known as non-rapid eye movement (non-REM) slow-wave sleep. This is a state of sleep in which the heart rate and blood pressure drop.

Try to get at least 6 to 8 hours of quality sleep every night. If you have trouble sleeping, try to support your body’s natural sleep schedule by:

• going to sleep and waking up at the same time each day
• taking only short naps for 15 to 20 minutes in the early afternoon if you need to
• exposing yourself to bright sunlight in the morning
• spending more time outside during the day in natural light
• avoiding bright screens 1 to 2 hours before bed, and making sure you sleep in a darkened, cool room
• getting regular exercise

Massage your muscles

Massage therapy helps relieve muscle tension and promotes blood flow to key areas of the body to release stress and anxiety.

One clinical trial from 2016 suggests that Swedish massage can be an effective alternative treatment for generalized anxiety disorder (GAD). Swedish massage is a gentler type of massage than deep-tissue massage. It is meant to relax you and relieve tension.

A 2020 research review reported that massage therapy can be useful in relieving anxiety in people with cancer. Researchers said it is an effective complementary and alternative therapy to be used with medications and psychotherapy.

Practice relaxation techniques

Research shows that relaxation techniques can be a great way to reduce anxiety. Meditation, yoga, and breathing are a few techniques that can help with relaxing.

One 2015 research review found that older adults who engaged in relaxation practices experienced a reduction in their anxiety. Activities that resulted in the most anxiety reduction included:

• music
• yoga
• relaxation training

Read on to see what relaxation techniques might work the best for you.

Meditation

Meditation doesn’t change the world around you, but it can change the way you respond to it. Successful meditation can possibly help you better understand the source of your anxiety and overcome it.

According to the National Center for Complementary and Integrative Health, studies and clinical trials suggest that meditation can help reduce anxiety and improve sleep. Meditation may even physically change the brain and body. This may help improve many physical and mental health issues.

Meditation relaxes the body and may help in the treatment of phobias and panic disorders. One easy way to practice meditation is:

1. Sit still in a quiet place.
2. Focus on nothing but the task of breathing deeply.
3. When a thought tries to enter your mind, acknowledge it, and then let it go.

Breathing techniques

Breathing techniques can help you learn to control your breathing, and may help prevent you from hyperventilating during an anxiety-producing event. This can help keep you calm.

Here is a deep breathing exercise you can try:

1. Sit down with your back straight.
2. Breathe deeply, inhaling through your nose from your abdomen.
3. Try to get as much air into your lungs as possible. This will bring more oxygen into your body, which will help you feel less tense and anxious.
4. Once your lungs are full, slowly exhale through your mouth.
5. Repeat as needed.

The Centers for Disease Control and Prevention (CDC) recommends deep breathing as one of the healthy ways of dealing with stress during the COVID-19 pandemic.

Yoga

Yoga combines breathing techniques, meditation, and stretching through both moving and stationary postures.

According to the Anxiety and Depression Association of America, yoga is one of the top 10 alternative practices used to treat a variety of disorders, including anxiety and depression.

A 2018 study showed that 12 sessions of Hatha yoga exercise significantly reduced anxiety among study participants. Yoga also helped improve other health conditions, including stress and depression. Researchers recommended further investigation into yoga’s long-term effects.

Less conclusive results were reported in a research review also conducted in 2018. The review of eight trials found improvement among people with high levels of anxiety, but no effect in people with diagnosed anxiety disorders. The review concluded that more research is needed to explore just how yoga helps reduce anxiety.

When practiced regularly, it becomes easier to achieve the relaxed feeling you get from yoga into your daily life. You can try following along to yoga videos at home, or signing up for a yoga class.

Supplements

Studies continue to examine the effects of herbal remedies to treat mild to moderate anxiety. While some research exists that there are some positive associations between the symptoms of anxiety and the use of certain herbs, there’s no strong evidence that herbal remedies are helpful for anxiety.

If you have an anxiety disorder, it is very important to use supplements only as additions to your primary treatment, not substitutions.

Supplements are regulated by the FDA as food, not as drugs, which have stricter requirements. Any supplement that promises to improve or cure an anxiety disorder is going against FDA regulations.

Nutritional supplements and herbs often used to relieve anxiety include:

• Vitamin B12. This vitamin plays a key role in the nervous system and may help reduce feelings of anxiety and depression.
• Chamomile. This herbal tea can have a soothing, anti-anxiety effect. A large 2016 clinical trial found that using chamomile long term significantly reduced moderate to severe generalized anxiety symptoms. However, it didn’t significantly lessen relapse.
• Passionflower. This is a climbing vine native to the southeastern United States that was used as a sedative by Indigenous peoples. It is currently used to promote anxiety and sleep. According to the National Center for Complementary and Integrative Health, it hasn’t been studied enough to make conclusions about its effectiveness in reducing anxiety.
• L-theanine. This is an amino acid naturally found in green and black tea, as well as mushrooms. It is often taken as a supplement to reduce stress and anxiety. One 2019 clinical trial found that 4 weeks of use improved stress-related symptoms, such as anxiety and depression.
• Omega-3 fatty acids. Omega-3s are necessary for nervous system development. A 2018 research review of 19 studies found that omega-3 polyunsaturated fatty acids significantly helped reduce anxiety symptoms.

Essential oils

Some supplements, such as chamomile and valerian, are also available as essential oils that can be diffused and used as aromatics. Some research also shows evidence that lavender oil can be beneficial for anxiety disorders.

CBD products

Some evidence supports the use of CBD products to help relieve anxiety symptoms, but there has not been a large amount of research on CBD and anxiety disorders.

It’s also important to note that CBD products aren’t regulated by the FDA. If you choose to use CBD to help manage anxiety symptoms, make sure you are choosing a reputable brand.

Takeaway

It’s always a good idea to talk with a doctor before beginning a new treatment regimen, whether conventional or alternative. This will help minimize potential complications.

If your goal is to feel better, incorporating these practices into your anxiety treatment plan may be helpful.