Alternative Treatments for Anxiety

Alternative treatments for anxiety often work best alongside therapy and medication. It’s important to speak with your healthcare professional about treatment plans.

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.

The basic goal of alternative therapy is to improve your general health and relieve anxiety symptoms with few or no side effects.

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.

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 reviewTrusted Source suggests some people can experience anxiety from consuming caffeine in amounts as low as 200 milligrams (mg) per 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.

Avoid alcohol and nicotine

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

A 2019 studyTrusted Source involving teenagers suggests that 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 studyTrusted Source suggests that following eating patterns that align 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.

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.
• 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:According to a 2018 study, drinking 6 to 8 large glasses of water or other hydrating liquids daily helps your body perform properly and can relieve stress.

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 immune system function.

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.

Get plenty of sleep

One 2019 studyTrusted Source found that sleep can help calm and reset an anxious brain.

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

Practice relaxation techniques

ResearchTrusted Source 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.

Read on to see what relaxation techniques might work 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 HealthTrusted Source, 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.

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.

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 studyTrusted Source 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.

When you practice yoga regularly, you are more likely to experience its relaxing benefits. You can try following along to yoga videos at home or signing up for a yoga class.

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.

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.