It’s Not Only About Pills: Ways to Help Anxiety Without Prescription Medications
- Zoek Web Design
- 4 days ago
- 4 min read
Heart pounding, Sweaty palms, tossing and turning at night, shoulders pulled up around your ears, churning stomach or clenched jaws- most everyone has felt these and other symptoms of anxiety at one time or another.
Feeling anxiety can be a natural emotional response, even a beneficial one in some circumstances by helping us be alert, but it also can sometimes be excessive, persistent and interfere with our daily life activities. And, in this day and age, anxiety disorders are a very common mental disorder, affecting some 40 million US adults.
Why is it so common now?  Social media plays a role because people are more connected but also overstimulated from all the constant exposure to global news crises, social media comparisons making us feel that we need to be better and look better, constant work emails that never let us have a real break, and a 24/7 total overload of technology.
More people are feeling the strain of economic insecurities as well. And throw some hormone changes during perimenopause and menopause in the mix and there you go (women are statistically more likely to suffer from anxiety overall)- our brains simply can’t process this much all at once.
Obviously, there are many other causes of anxiety, including medical conditions, trauma, genetics, stressful life events, and environmental and psychological factors.
Common symptoms of anxiety might include:
Increased nervousness or restlessness
Increased heart rate and breathing
Sweating and/or trembling
Difficulty concentrating or sleeping
Feelings of panic, impending doom or helplessness
Upset stomach
Muscle tension
What can you do about it?  There are many things that we can do to help symptoms of anxiety that don’t involve taking prescription medications. Prescription medications can have untoward side effects, and some can even be habit forming. However, there are indeed reasons that people who suffer from anxiety need to contact their health care or mental healthcare provider. If you have anxiety symptoms that are difficult to control, are interfering with your daily life, work or relationships you need to seek medical attention right away. If you have any suicidal thoughts or behaviors, immediately seek medical help.
While some people do need medical intervention or medication for their anxiety, there are some non-medicinal things that are very helpful in helping to quiet anxiety. Even those people that do require medical intervention can benefit from these non-medicinal therapies and lifestyle modifications.
Regular Exercise and Physical Activities are one of the best ways to help symptoms of anxiety.  Exercising helps increase endorphins and serotonins. It makes you feel better emotionally and takes your mind off your problems. Any movement is good, aiming toward at least 30 minutes a day, at least 5 days a week is ideal!  Mindful movement exercise such as Yoga, Tai Chi and intuitive dancing can be extremely beneficial.
Instead of alcohol, reach for something like chamomile tea, decaf green tea for L-Theanine or drinks with Adaptogens such as Rhodiola or Ashwagandha.  The cocktails from Curious Elixirs are non-alcoholic, have different adaptogens and are delicious.  Here is a link to one of my favorite sources:
Nicotine and caffeine.  Both nicotine and caffeine can increase heart rate and jitteriness and have been associated with increased anxiety symptoms.
Look at alternative treatments such as massage, acupuncture, progressive muscle relaxation, deep breathing exercises, journaling, meditation and mindfulness (staying in the present moment with nonjudgemental awareness) These techniques can relax your body and your mind.  Aromatherapy with herbs such as Lemon Balm, Lavender, Chamomile and Peppermint can also help you relax your mind.
Manage your sleep. Getting at least 8-9 hours of sleep can combat symptoms of anxiety. Set a consistent bedtime and develop a relaxing routine. Diffusing essential oils, taking relaxing warm baths, turning off the technology (read a book instead) and using weighted blankets can be beneficial. The weighted blanket that I like came from a company called Free The Sheep. They also have weighted wraps, jackets and hoodies to help people with anxiety.  Check them out
Talk it out. Talking to a trusted friend is another way to help cope with anxiety or even shout it out!  There is a lot to be said about releasing emotions. Go somewhere and scream at the top of your lungs, punch a pillow or stomp your feet but get it out!  On the same note about talking and communication, sometimes you also just need to say no or set reasonable boundaries to people around you if they expect too much.
Consider Psychotherapy.  Psychotherapists use different techniques to help people work through anxiety.
One technique is Cognitive Behavioral Therapy or CBT. CBT teaches people to:
Re-evaluate their thought processes
Relax the body and calm the mind
Confront instead of avoiding fears
Develop healthy coping skills
Build self-confidence and self-esteem
Anxiety is a widespread issue all over the world and is especially a common problem for women.  There are many ways to help ease the symptoms of anxiety without taking medication. That being said, there are circumstances where it is critical to seek medical attention. If you believe anxiety symptoms stem from a physical underlying issue, if you are worrying to the point that it is interfering with relationships or work, or if you are experiencing suicidal thoughts SEEK MEDICAL ATTENTION IMMEDIATELY!
988 is the number for the Suicide and Crisis Lifeline. It is available 24/7 and is free.