Alternative Therapies For Anxiety: How To Reduce Anxiety Symptoms
Complementary and alternative medicine, or CAM, is an umbrella term that refers to techniques that fall outside of mainstream Western medicine and can be used to address mental health challenges. Some examples include massage, yoga, meditation, and biofeedback. These methods aim to reduce anxiety by connecting and treating both body and mind—and many won’t cause side effects like weight gain or sexual dysfunction, as some other methods, like medication, might in some people. In many cases, a combination of traditional and CAM approaches can be a comprehensive way to treat anxiety symptoms. Here, we’ll give a brief overview of some common CAM therapies for anxiety.
Understanding anxiety disorders
Several different conditions fall under the category of anxiety disorders, from generalized anxiety disorder and panic disorders to social anxiety disorder and specific phobias. Each condition has a distinct set of symptoms, and each person may experience them somewhat differently. That said, common signs of an anxiety disorder in general can include things like:
- Persistent, excessive worry
- Fatigue
- Muscle tension
- Restlessness and difficulty concentrating
- Irritability
- Trouble sleeping
- Panic attacks
Other symptoms that can be present in adolescents and adults with anxiety may include difficulty breathing, insomnia, rapid heartbeat, stomachaches, constipation, and headaches. Symptoms of an anxiety disorder can affect many parts of life, including work, school, relationships, physical health, and overall well-being. They also have the potential to worsen and contribute to other mental health challenges if left untreated. That’s why exploring both traditional treatment options and CAM therapies with the support of a mental health professional can be a valuable step toward relief and improved health.
Traditional treatment methods for generalized anxiety disorder and other anxiety disorders
The first-line treatment for generalized anxiety disorder and many other mental health conditions is usually some form of talk therapy. This process involves the individual meeting regularly with a licensed psychologist or therapist to talk about the mental health challenges they may be facing and to develop a set of strategies to address them. There are many different types of talk therapy that may be used to treat depression and anxiety disorders, either one-on-one or in support group settings (depending on the modality), such as:
- Cognitive behavioral therapy (CBT)
- Exposure therapy
- Interpersonal therapy
- Dialectical behavioral therapy (DBT)
- Psychodynamic therapy
- Acceptance and commitment therapy (ACT)
In some cases, anti-anxiety medications may also be recommended as a potential treatment for an individual living with this type of disorder. Certain lifestyle changes specific to the individual, such as exercising regularly or consuming more healthy fats or other nutrients, may also be recommended. It’s typically suggested that any of these be used in combination with therapy as part of the treatment regimen to help relieve anxiety symptoms.
Popular alternative therapies for anxiety
In addition to the traditional therapies listed above, which are considered first-line treatments for anxiety, there are several types of complementary and alternative therapies that may be used in conjunction with them, such as the following.
Herbal supplements
While scientific evidence for the efficacy of herbal remedies and supplements for anxiety is mixed, some systematic reviews have indicated potential benefits of certain natural products in reducing anxiety. Examples of some natural or herbal supplements that don’t fall under the Controlled Substances Act and can be bought over the counter include chamomile (to help relax the nervous system) and melatonin (to aid in sleep). Be sure to consult with a healthcare professional before taking any supplement, as it may interact with other medications or have side effects.
Be cautious with the herbal medicine or supplement you’ll be taking; you may experience allergic reactions to specific ingredients. Some types of herbal medicine and supplements may also cause adverse effects in the long run. Research shows that Kava, a substance used as an herbal medicine for relieving stress and anxiety, can cause liver toxicity for some patients. In a 2013 systematic review exploring the adverse effects of herbal medicines, the researchers mentioned the risk of liver or kidney damage, coma, and death from some herbal remedies.
Mindfulness meditation
The idea behind mindfulness meditation is to practice tuning into a nonjudgmental sense of awareness of the present moment. Over time, this practice of mindfulness meditation may help a person learn to notice and shift distorted thoughts that may be causing anxiety and to avoid judgment of their own internal experiences—which has been linked to depression and anxiety, according to one review and meta-analysis on the topic.
Mindfulness-based stress reduction (MBSR) and loving-kindness meditation are popular techniques within this category of alternative therapies for anxiety, though there are many different options to explore. In general, mindfulness meditation has been linked to potentially reduced anxiety levels. One recent randomized clinical trial even suggests that the anxiety-reducing effects of daily meditation may be comparable to those of certain anti-anxiety medications.
Yoga and tai chi
Both of these holistic practices combine physical movement, breathing exercises, and relaxation techniques, which may help improve mental health, strengthen an individual’s awareness of their mind-body connection, and reduce anxiety. For instance, research suggests that yoga may be effective in reducing stress and symptoms of anxiety and depression. This is supported by a 2018 systematic review examining the efficacy of mind-body exercises on perceived stress.
Acupuncture
Acupuncture is an ancient Chinese medicine technique involving the insertion of thin needles into specific points on the body to balance energy flow. It can be used for both physical ailments, such as back pain, and mental health challenges, such as anxiety. Research from randomized clinical trials suggests that it may soothe state anxiety and potentially reduce symptoms associated with generalized anxiety disorder, though research is ongoing. Acupuncture is generally considered safe when performed by a certified practitioner. However, it may carry some potential risk for soreness, bruising, and minor bleeding.
Aromatherapy
Aromatherapy involves the use of essential oils extracted from plants—either through inhalation or topical application—to promote psychological and physical well-being. Some studies suggest that certain essential oils, like lavender and chamomile, may have calming and stress-reducing effects, potentially providing relief from anxiety symptoms. Remember to review safety guidelines for essential oils before use, such as always using a carrier oil, avoiding sun exposure after using them, not ingesting them, and not using them for or around children or pets.
Biofeedback
According to the Mt. Sinai online health library, biofeedback is “a technique that trains people to improve their health by controlling certain bodily processes that normally happen involuntarily, such as heart rate, blood pressure, muscle tension, and skin temperature.” Biofeedback sessions with a trained clinician may eventually allow the individual to gain more control over their anxiety and stress responses by becoming increasingly aware of these processes. A quantitative and qualitative systematic review from 2020 concluded that while biofeedback is generally effective for anxiety disorders, further studies are recommended.
Art or music therapy
Creative expression through art or music can provide an outlet for emotions and serve as a therapeutic tool for those experiencing anxiety. Engaging in these activities may help reduce stress, promote relaxation, and foster a greater sense of self-awareness and emotional control. According to the findings of some randomized controlled trials, art therapy may help decrease symptoms of anxiety, improve quality of life, and improve emotional control abilities.
Massage therapy
Massage therapy involves the manipulation of soft body tissues to promote relaxation, improve circulation, and reduce muscle tension. Studies suggest that regular massage sessions may be beneficial for mental well-being in general, including potentially reducing symptoms of anxiety.
Combining alternative therapies with conventional treatment methods
These holistic treatment plans can take many different forms, and their customization is exactly what makes them so powerful. For instance, one individual with anxiety might find DBT, medication, and acupuncture to be most useful in reducing their symptoms, while another may engage in CBT in a support group setting and practice relaxation techniques through regular yoga classes for best results. To find out what combination may be best for you, you might start by discussing the treatments you’re interested in with a mental health care provider.
Exploring online resources to reduce anxiety symptoms
Again, talk therapy is a component of anxiety treatment for most people—but there are alternative options for this too. While talk therapy used to be conducted exclusively in person, it’s now offered online as well so that participants can attend remotely from anywhere. With a virtual therapy platform like BetterHelp, you can get matched with a licensed therapist in a matter of days and then meet with them via phone, video call, and/or in-app messaging.
Effectiveness of online mental health treatment
A growing body of research supports the potential effectiveness of online therapy for individuals living with anxiety. One systematic review and meta-analysis from 2021, for example, examined the effectiveness of internet-delivered interventions in treating symptoms of generalized anxiety disorder (GAD). Its findings suggest the effectiveness of internet‐delivered treatments for GAD.
To learn more about anxiety through additional online resources, you might check the websites of organizations like the American Psychiatric Association and the Anxiety and Depression Association of America. Both offer statistics and detailed information about anxiety disorders, treatments, and coping strategies. Organizations such as the National Alliance on Mental Illness (NAMI) and the National Center for Complementary and Integrative Health can also offer education, fact sheets, and resources for patients with mental disorders.
Additional resources to manage stress and anxiety
In addition, there are many supplementary tools and interventions related to alternative therapies for anxiety that are available online, including:
- Meditation and relaxation apps
- Online forums for peer support
- Videos or audio tracks with mindfulness exercises and techniques
- Self-help articles and videos about anxiety management
- Information on relaxation techniques like deep breathing exercises and progressive muscle relaxation
Takeaway
What are the best treatment options and alternative therapies for anxiety?
Various traditional interventions and alternative therapies can be used to treat anxiety disorders. Traditional treatment for anxiety may include psychotherapy, particularly cognitive behavioral therapy (CBT), and medication. Meanwhile, alternative therapies include yoga, meditation, massage therapy, acupuncture, mindfulness-based stress reduction (MBSR), and herbal medicine. Complementary therapies may be used in conjunction with conventional medical treatment. For more information on various complementary and integrative approaches, patients may visit the National Center for Complementary and Integrative Health (NCCIH).
What is the 3-3-3 rule for anxiety?
The 3-3-3 rule is a technique for managing anxiety. It is a grounding technique that helps patients with anxiety regain control and stay present in the moment. It involves identifying three things you can see, three things you can hear, and three things you can move. Patients can effectively use the 3-3-3 technique in conjunction with other interventions for anxiety, such as mindfulness meditation, deep breathing, and progressive muscle relaxation.
What vitamins help with stress and anxiety?
Some vitamins and supplements that can help with stress and anxiety include vitamin B-12, vitamin D, magnesium, omega-3 fatty acids, iron, L-theanine, ashwagandha, and Rhodiola rosea. These vitamins and supplements may help fill nutritional gaps contributing to anxiety. However, pairing them with other strategies, such as healthy lifestyle changes and relaxation techniques, may help them work better. If your anxiety and stress persist and interfere with your daily life, you may consider seeking professional help. Evidence-based interventions and approaches can help reduce the symptoms you are experiencing. It’s also crucial to seek guidance from a licensed professional when it comes to taking vitamins and supplements to avoid the risk of developing other complications such as vitamin overdose.
What foods help reduce anxiety symptoms?
Some foods beneficial for anxiety management include whole foods, fruits, and vegetables that are rich in vitamins and contain anti-anxiety properties. Eggs, salmon, lean meats, and legumes are good sources of B vitamins. Evidence from clinical trials also suggests that foods rich in vitamins C, D, and E, such as strawberries, citrus fruits, kale, potatoes, bell peppers, spinach, hazelnuts, and sunflower seeds, can be beneficial in reducing anxiety levels.
A 2023 systematic review about diet associations with diagnosed depression and anxiety disorder mentioned that studies generally support the evidence that the Mediterranean diet may be an effective and safe adjunct to therapies for clinical depression. Meanwhile, according to another systematic review from 2022, evidence from other studies showed that consumption of ultra-processed food can be associated with depressive and anxiety symptoms.
Does magnesium help improve mental health?
Yes, magnesium can play a role in improving mental health. Magnesium can help improve mood and brain functioning. However, a 2020 systematic review exploring the role and effect of magnesium in mental disorders concluded that the current evidence on the impact of magnesium on depression should be supported with longitudinal studies, larger samples, and repeated evaluations. A 2017 systematic review also recommended further studies to confirm the efficacy of magnesium supplementation for anxiety and stress. There’s still a lack of consistency among available studies, and there’s limited evidence that magnesium is beneficial in treating psychiatric disorders such as anxiety disorders, depression, and more.
How can you treat anxiety disorders naturally?
Several methods can be beneficial in treating anxiety disorder naturally, including exercise, quality sleep, mindfulness meditation, relaxation techniques, aromatherapy, massage therapy, acupuncture, and medicinal herbs. When trying out alternative therapies, patients need to be honest with their mental health care provider about any underlying conditions, concerns, and allergic reactions they might have. For more information, patients may refer to organizations such as the National Alliance on Mental Illness (NAMI) and the National Center for Complementary and Integrative Health, which can offer education and resources about mental disorders and available interventions.
What are some techniques used for coping with anxiety?
Patients may practice various techniques for coping with anxiety, such as relaxation techniques, grounding techniques, and cognitive strategies.
- Short-term relaxation techniques: Deep breathing, meditation, progressive muscle relaxation, visualization, and guided imagery
- Grounding techniques: 3-3-3 method and the 5-4-3-2-1 method, in which individuals can focus on their senses to bring themselves back to the present moment
- Cognitive strategies: Practicing mindfulness, reframing negative thoughts, and accepting your anxious feelings can help adolescents and adults when coping with an anxiety disorder
Other techniques and interventions that patients with an anxiety disorder can try include journaling, exercising, acupuncture, massage therapy, yoga, healthy dieting, therapy, and medication. Research shows that acupuncture can be an effective complementary treatment for reducing both physical and mental health symptoms of anxiety. Meanwhile, evidence from other research shows that Swedish massage therapy has improved anxiety symptoms, quality of life, and overall functioning of patients with generalized anxiety disorder. Despite these promising research studies, more research is recommended on other complementary interventions and their benefits for different types of anxiety disorders.
Can you beat anxiety without medication?
It is possible to manage anxiety symptoms without medication through the use of other interventions such as psychotherapy, lifestyle changes, and other complementary and alternative therapies, including meditation, massage therapy, acupuncture, herbal remedies, and pet therapy. Research shows that regular physical activity can reduce symptoms of anxiety, affecting brain structures and functions associated with anxiety. Exercising doesn’t have to be rigorous and extreme; even a simple jog or brisk walk can bring benefits. These techniques may provide short-term relief; however, it may still be essential that adolescents and adults with anxiety seek professional help in addressing their symptoms.
Can anxiety cause physical symptoms?
Anxiety can trigger a variety of physical symptoms, including difficulty breathing, rapid heartbeat, stomachaches, insomnia, muscle tension, constipation, dizziness, and headaches. These physical symptoms can be addressed with effective treatment methods such as psychotherapy, medication, lifestyle changes, and stress management techniques. Treatment for cases of severe anxiety may involve a combination of psychotherapy and medication, such as selective serotonin reuptake inhibitors, benzodiazepines, and selective-norepinephrine reuptake inhibitors. These medications are also used to provide short-term relief for other types of anxiety disorders, such as generalised anxiety disorder, panic disorder, and social phobia.
It’s essential for adolescents and adults who are experiencing symptoms of anxiety to consult a mental health professional to receive effective treatment. Avoid self-medicating and only take the correct dosage of any prescribed medication. Research shows that high doses of SSRIs are associated with serotonin syndrome, which may be a consequence of increased serotonergic activity.
What should you avoid when you have anxiety?
If you’re struggling with an anxiety disorder, avoid foods that can trigger or worsen its symptoms. Limit or avoid caffeine, alcohol, sugary foods, and processed foods. Instead, patients can prioritize regular physical activity, quality sleep, and a healthy, balanced diet. Even a brisk walk each day can offer benefits for your body. It’s also helpful for patients to avoid isolating themselves from loved ones. A systematic review from 2020 mentioned that social isolation and loneliness can increase the risk of depression and anxiety.
Research shows that while avoidance behaviors can provide temporary relief, symptoms may worsen over time if not appropriately addressed with the help of a mental health professional. Patients may consult a licensed professional to receive treatment. There are also complementary and alternative therapies available for anxiety, including deep breathing exercises, mindfulness and meditation, aromatherapy, acupuncture, massage therapy, herbal remedies, pet therapy, and other grounding interventions. However, these complementary therapies require the supervision of a licensed professional. While considered safe and effective, some complementary therapies may carry the risk of additional complications for patients.
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