Even though the modern medicine has advanced greatly in the past ten to fifteen years the anxiety treatments without medication are still the preferred method of helping the people that suffer from anxiety. The medications are only used in severe cases and only when other, alternative methods, have not shown any significant improvement. And even though the medications like serotonin-specific reuptake inhibitor and tricyclic anti-depressants show promising results, they still have numerous side effects that, in rare cases, can be severe.
What are the most common anxiety treatments without medication though?
Most mental health professional would recommend psychotherapy and the most widely-used one is the Cognitive-Behavioral Therapy (CBT). CBT us actually a group of therapies, based on the presumption that the therapy can help the anxiety sufferer to change the way he or she thinks and thus change his feelings and behavior, without having to change his or her surroundings. CBT is usually short-term therapy and lasts up to six months, while psychotherapy can last for years. The anxiety sufferer has to be willing to put all that he learns during the Cognitive-Behavioral Therapy into practice and this is crucial for its success; the Cognitive model is directive – during every session the patient has to learn new ways on how to behave and think in order to achieve their goals.
Psychoanalytic therapy is one of the most popular anxiety treatments without medication and is arguably the most beneficial one in the long run. It aims at bringing on the surface the unconscious thoughts that according to this therapy’s supporters determine our behavior and thoughts. This therapy is a long and intense process that can last for years.
Relaxation techniques can help the anxiety sufferers lessen its effect and symptoms and in general help lower the stress levels. Some of the most beneficial techniques are muscle relaxation, meditation, and breathing retraining (widely used for treating panic disorder).
The Gestalt Therapy is also widely used and it helps the anxiety sufferer face the situations and surroundings that they fear. The main emphasis on this therapy is on the self-regulating and personal responsibility.
Some other anxiety treatments without medication are the Emotional Freedom Technique (EFT), the Short-Term Dynamic Therapy (STDT), as well as some non-traditional medicine therapies.
Self-management is one of the best ways to reduce your stress levels, depression, and anxiety and is something that you can easily do on your own, especially when you have your friend’s and family support. This translates to following a few simple rules that will help you lessen your worries. Some of these steps include writing down all your excessive worries and fears, which will help you separate the irrational ones from the ones that most people your age have. You should also avoid doing your work and chores in the last moment – this can put a lot of stress on you and taking action is the far better approach. Talking about your worries with a medical professional, or your friends and family, is also a step in the right direction, and so is avoiding worrying about what other people think or say about you. If you suffer from panic attacks you can rest assured that no matter how frightening they are, they cannot do you any harm – this will help you have all the “in between panic attacks” worries that many anxiety suffers have.
When dealing with anxiety you should always talk to your doctor, who in turn might refer you to a mental health professional. Then he or she should advise you on the best course of action and in most cases this is adopting one of the above-mentioned anxiety treatments without medication.
Psychologists have confirmed that most anxiety attacks stem from fear. When a fearful thought creeps into the person’s mind, this will trigger an attack. Even the fear of an anxiety attack by itself, is a trigger and it is proven that this “meta” fear can be undone. Once this “meta” fear is resolved, the trigger is no longer there and anxiety attacks will cease to happen.