Anxiety disorders are among the most common mental health conditions in the United States. It’s estimated that 40 million adults ages 18 years and older, or 18% of the country’s adult population, experience some kind of anxiety disorder. If you’re experiencing mild anxiety that doesn’t require traditional treatment, you may want to try alternative therapies. Also, with your doctor’s approval, you can use alternative treatments as a complement to traditional treatment.
Keep in mind
Alternative therapies may help reduce anxiety, but it may take some time before you see results. If you’re having a panic attack or other severe symptoms of anxiety, alternative therapy alone will likely not be enough. Alternative therapies often work best when used with traditional treatment, such as medication and counseling. It’s always best to consult a healthcare professional before beginning any alternative treatment program.
Limit your caffeine intake
Coffee may help you get out of bed in the morning, but too much of it can make you jittery and make it harder to deal with worry.
A review of research conducted in 2017According to a reliable source, caffeine consumption as low as 200 mg daily may cause anxiety in certain people. This amounts to roughly two glasses of coffee. People receiving psychiatric therapy or those with an underlying anxiety problem were the subjects of the majority of the research in this review.
Maintain a healthy diet
A research from 2021 According to a reliable source, eating habits that complement dietary guidelines and nutrient needs may help prevent and treat anxiety and sadness. Nutrition, stress, mental health, and mental function are all examined in the new area of nutritional psychiatry.
According to experts, the following dietary practices can help prevent anxiety:
Maintain a healthy diet by consuming enough fruits, vegetables, lean meats, and healthy fats.
Avoid processed foods: They frequently include unhealthy substances and little nutritional value.
Stay away from sugar-rich foods: A sugar rush may resemble or precipitate a panic attack.
Eat regularly: Eating regularly can help lower blood sugar, which can lead to symptoms of anxiety.
Obtain regular exercise.
Engaging in regular exercise can help reduce stress. Cardiovascular exercise has been demonstrated to enhance immune system function and reduce stress and anxiety.
Even five minutes of aerobic exercise can start to produce anti-anxiety effects, according to the Anxiety and Depression Association of America. Relief can last for several hours after a brisk 10-minute walk.
Make sure you get enough sleep.
One study from 2019An nervous brain can be calmed and reset with sleep, according to a reliable source.
Make an effort to sleep well for at least 6 to 8 hours each night. If you have difficulty falling asleep, you can help your body’s natural sleep rhythm by:
Setting a consistent bedtime and wake-up time for the day, avoiding late afternoon naps if necessary, spending more time outside in natural light throughout the day, and exposing yourself to bright sunlight in the morning
Practice methods for relaxing.
Relaxation methods can be an excellent means of lowering anxiety, according to ResearchTrusted Source. Breathing exercises, yoga, and meditation are among methods for promoting relaxation.
Continue reading to find out which relaxation methods might be most effective for you.
The practice of meditation
Although meditation doesn’t alter the outside world, it can alter how you react to it. You may be able to conquer your anxiety and gain a better understanding of its cause if you meditate successfully.
Studies and clinical trials indicate that meditation may help lower anxiety and enhance sleep, according to the National Center for Complementary and Integrative Health (Trusted Source). The brain and body may even undergo physical changes as a result of meditation. Numerous mental and physical health conditions could be improved by this.
Techniques for breathing
By practicing breathing techniques, you can learn to regulate your breathing and possibly avoid hyperventilating during stressful situations. You can stay calm by doing this.
In addition to
Studies continue to examine the effects of herbal remedies to treat mild to moderate anxiety. While some research shows 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 important to use supplements only as additions to your primary treatment, not substitutions.
Additionally, the FDA regulates them as foods rather than pharmaceuticals, which are subject to more stringent regulations. The FDA prohibits supplements that make claims of curing or improving anxiety disorders.
Consult your physician before beginning any supplement regimen. Some may interact adversely with drugs or medical conditions, or they may have harmful side effects. Additionally, some vitamins are unsafe to take while pregnant.