Doctors commonly prescribe medication to fight anxiety. However, while psychopharmacology is generally an effective treatment for anxiety, it can cause unwanted side effects or interact negatively with other drugs. In addition, some patients have medication-resistant anxiety. Fortunately, there are several treatments and lifestyle changes you can seek out to treat anxiety without medication.
Physical Exercise
You have probably heard that exercise is a natural mood booster. Some studies even show that it can be equally as effective as medication. And there’s more good news—when it comes to fighting anxiety, a brisk, 10-minute walk may be just as good as a strenuous, 45-minute workout.
Here’s why physical activity is so beneficial for mental health:
It lowers cortisol, a stress hormone.
It releases endorphins, feel-good hormones that trigger positive feelings.
It helps you sleep better, which can lower stress and anxiety during your waking hours.
It increases your energy levels and makes you feel more confident.
Meditation
Research shows that meditation can help you learn to manage the negative thinking that leads to anxiety attacks. It can also reduce self-judgment and negative self-statements, which further helps to keep anxiety symptoms at bay.
You don’t need to be a Buddhist monk to benefit from mindfulness and meditation! The aim is simple—slow down your racing thoughts and relax your mind and body. The most basic form of meditation involves sitting in an alert, comfortable position with your eyes closed. Then, you simply breathe slowly and deeply, focusing your attention on the breath. If your thoughts start to wander, gently guide them back to the breath. To help you make the most of your meditation exercises, try downloading a guided meditation app that you can access whenever you need it.
Healthy Food
Getting proper nutrition can help reduce anxiety. It’s also important to eat regular meals throughout the day to keep your blood sugar steady and avoid feeling jittery. Here are some specific foods that can reduce anxiety:
Magnesium-rich foods (whole grains, leafy greens, legumes, nuts, and seeds)
Zinc-rich foods (oysters, egg yolks, liver, beef, and cashews)
Foods high in omega-3 fatty acids (salmon and other fatty fish)
Probiotic-rich and fermented foods (pickles, sauerkraut, kefir)
Foods rich in vitamin B (avocados and almonds)
Antioxidant-rich foods (fruits, berries, vegetables, beans, and nuts)
Psychotherapy
Also known as talk therapy, psychotherapy is when you meet with a mental health professional to discuss your experiences and traumas and how they impact your well-being. One of the most common forms of psychotherapy, known as cognitive-behavioral therapy (CBT), is particularly beneficial for treating anxiety.
CBT classifies your problems into five separate categories—situations, thoughts, emotions, physical feelings, and actions. The idea is that all five categories are linked and impact one another. Therefore, by shifting negative thought patterns, you can improve the way you physically feel and change your behavior for the better.
Sensory Deprivation Tanks
Also known as floatation or isolation tanks, sensory deprivation tanks are a promising form of therapy for anxiety. A dark, soundproof tank filled with body-temperature salt water creates a place of quiet calm where you can de-stress and relax. Study participants have reported muscle relaxation, better sleep, decreased pain, and reduced stress and anxiety following an hour-long session in a sensory deprivation tank.
Deep Transcranial Magnetic Stimulation (Deep TMS™)
The FDA recently cleared Deep TMS for treating anxiety symptoms in depressed patients. This non-invasive treatment works by regulating the neural activity of brain structures related to anxiety. It can help fight feelings of panic and nervousness, increased heart rate, rapid breathing, sweating, insomnia, trembling, and difficulty thinking clearly. If you’re interested in trying Deep TMS to treat your anxiety, BrainsWay has the resources you need.
BrainsWay is a global leader in advanced neurostimulation treatments for mental health disorders. The company is committed to boldly advancing neuroscience to improve health and transform lives. BrainsWay is the first and only TMS company to obtain three FDA-cleared indications backed by numerous pivotal studies demonstrating clinically proven efficacy.
For more information about Deep TMS for anxiety, please visit our extensive online knowledge center or find a Deep TMS provider near you.
留言