Overcoming severe anxiety without medication is possible, on this article we’ll be exploring 6 good ways to treat anxiety without taking drugs.
Treating anxiety is not difficult if we can follow a few things in life. During the day, we see ourselves or people who turn to medicine to treat their anxiety. But there are ways you can treat your anxiety without medication.
According to the Anxiety and Depression Association of America (ADAA), 40 million adults in the United States aged 18 and older experience depression at least once. Of course, many of these anxiety disorders can be treated easily, but only 36.9% of people are treated.
In addition, the costs of anxiety treatment drugs are very high and people who do not have good financial ability will have difficulty in getting these drugs. In this article, we intend to introduce the methods of treating anxiety without taking medicine. So stay with us until the end of this article.
Methods of treating anxiety without drugs
While medication can be an effective treatment option, there are also several non-drug methods for managing anxiety that can be just as effective. In this section, we will explore some of the most effective methods for treating anxiety without drugs.
1- Treating anxiety with exercise
Anxiety comes with energy. This is why we have terms like “nervous disturbance” or “nervous tic”. Exercise helps you release this negative energy in the healthiest possible way. In addition, there are several studies that show that exercise and regular activity are beneficial for anxiety, meaning that exercise can reduce anxiety in people.
2- Change your diet
Did you know that 95% of your serotonin receptors are located in your gut? That is, what you eat directly affects your mood. In fact, a 2016 study found that eating healthy can reduce anxiety. Is your diet high in processed foods such as frozen meals, processed foods, and potato chips? If so, you should know that these types of foods aggravate your anxiety. Start rethinking your diet to see how it affects your peace of mind. Your diet can be a great cure for your anxiety.
3- Don’t forget to write
It may be interesting to you, but it is also possible to cure anxiety by writing daily. It is not unusual for an anxious person to experience mind chatter. Thinking about the future in a negative way can cause anxiety, such as saying things like, ” I don’t look good in pictures,” ” No one will come to my party,” ” Everyone hates me, ” or ” What if I lose? ” And …
Writing these thoughts down and allowing your worst fears to come out can help release them from your mind and calm the anxious parts of yourself. If you are experiencing insomnia that may be caused by anxiety, try writing.
4- Diaphragmatic breathing
It sounds simple because we breathe throughout the day, but mindful breathing can go a long way in reducing anxiety. We offer you a simple meditation to feel relaxed with the help of breathing.
To start, set a timer for 30 seconds (up to three minutes). Take a full breath in and out every 30 seconds and see how you feel after breathing consciously. What I love about breathing is that it encourages pause. Many people are afraid to pause and be silent.
With anxiety, your brain can escape from the present moment and move towards an imaginary and negative future. Pausing, and sitting in silence, brings your brain back to where you are now. By paying attention to the present moment, along with the pause, and the silence, you may find that things are not as dire as they first seemed.
5- Simple but practical yoga and meditation
There are many different types of yoga and meditation in the world, but almost all of them help reduce anxiety. Experiment with different types until you find one that works for you. Yoga and meditation share many of the qualities I mentioned above: pausing, breathing, and focusing the mind.
5- Spirituality
A spiritual practice is a great adjunct to therapy, as it can help access the inner world. Spirituality can be simply defined as feeling connected to something bigger than yourself and can provide meaning as well as purpose in your life.
Creating a meaningful connection with something bigger than yourself may lead to feelings of peace, surrender, and contentment. In most cases, Christian believers practice prayer for anxiety. In other words, a spiritual practice can help you cope with anxiety.
6- EFT technique
The emotional Freedom Technique (EFT), also known as tapping, combines cognitive therapies with acupressure to treat psychological distress. A 2016 study found that EFT showed significant reductions in anxiety levels.
More recently, in 2019, researchers found that EFT helped physiologically, meaning that study participants not only reported feeling better, but their bodies also showed lower heart rates, normal blood pressure, and changes in cortisol levels. gave