20 Ways to How to Treat Anxiety Without Medication: Effective Strategies and Natural Remedies in 2024

How to Treat Anxiety Without Medication?

Disclaimer: This information is for educational purposes only and does not replace professional medical advice. Always consult with a healthcare provider for personalized treatment options.

It is normal to feel anxious in new or stressful situations like interviews, exams, health, family or an event that might be important for you. However, such kind of anxiety fades away quickly. If the feeling of fear, dread and uneasiness lasts longer than usual or worsens over time, you may need extra care to manage the anxiety. 

According to studies concluded in the NMHS 2016, the prevalence of anxiety disorders in Indian adults is 2.57%. Out of all the different types of anxiety disorders, Agoraphobia (1.6%) is the most common followed by Generalized Anxiety Disorder (0.57%). Even with such a high prevalence of anxiety disorders, it must be noted that anxiety is treatable. (1)

If you’re wondering, Can you treat anxiety without medication?, it’s important to understand that while there is no permanent cure for anxiety, there are non-pharmaceutical strategies to reduce its symptoms!

Currently, anxiety is primarily treated by “talk therapy”, which focuses on speaking about the issues that might be the root cause of the anxiety. In cases of severe anxiety, medical professionals take help of medications to manage the symptoms. However, if you are looking to take a different route, it is also possible to manage anxiety without drugs. 

Understanding Anxiety:

In the simplest terms, anxiety is the feeling of restlessness and fear. However, people with anxiety disorders are filled with intense fear frequently. The level of their fear may sometimes  peak and turn into a feeling of terror within minutes. These are called anxiety attacks or panic attacks. The feelings of fear may interfere with one’s routine activities. 

Anxiety disorders are fairly common in India. Around 18% of the population is affected by anxiety disorders. Out of this, 6.8% of them are children and adolescents. 

12 Common symptoms of anxiety:

While occasional anxiousness is a part of life, it is different from an anxiety disorder. Anxiety disorders have a prolonged effect on an individual and affect their personal and professional life. The common symptoms of anxiety are:

1. Increased heart rate
2. Excessive worrying
3. Intense fear
4. Sweating
5. Trembling
6. Trouble concentrating on things
7. Problems with sleep
8. Feeling tired
9. Avoiding things that trigger those fearful emotions
10. Headaches, muscle aches, stomach aches
11. Chest pains
12. Negative thinking

3 Common causes and risk factors:

Researchers have found that genetic, environmental and lifestyle factors pose as the common risk factors associated with developing anxiety. 

1. Genetic factors: Studies have found that people with anxiety disorders running in the family are more likely to develop anxiety. The heritability of anxiety disorders is estimated to be 30-40%. (2)
2. Environmental factors: environmental factors like stressful life events like losing a job, death of a loved one, separation or divorce, migration or childhood experiences like bullying or an unstable or unpredictable childhood environment can pose a risk. 
3. Lifestyle factors: Consuming high amounts of caffeine, having health conditions like eating disorders or resorting to substance abuse can also increase the risk of developing anxiety disorders. 

Current research has enabled the use of a wide variety of medications that can treat anxiety. But, there there certain treatments that focus on treating anxiety without antidepressants. 

20 Non-Medication Approaches to Managing Anxiety in 2024

Overview of non-medication treatments:

Research backs up multiple approaches that treat anxiety without medications or as an adjunct to the medications. 

For people who are already using medications for treating their anxiety disorders, using non-medication approaches can improve the chances of having a desired outcome.

If you are opting for a treatment approach that does not involve medication, it is crucial to form a comprehensive plan before starting. Having a detailed plan laid out can help track progress and inform next steps. 

What are non-medication approaches to managing anxiety?

Non-medication approaches to managing anxiety include lifestyle changes, mind-body practices, natural remedies, nutritional supplements, social support, professional help, and alternative therapies. These methods can be used alone or in conjunction with medication to improve outcomes.

Importance of Professional Guidance:

Figuring out if you have an anxiety disorder or just occasional anxiety that’s a normal part of life, can be tricky. Hence, it is always better to avoid self-diagnosis or management A mental health professional can assess the problems and advise on the best treatment possible. 

Irrespective of the treatment option, it is crucial to note that medications can be effective for symptom management and should not be dismissed without consideration. They have been researched and tested thoroughly so that the patient is treated safely. 

Cognitive Behavioral Techniques:

Therapists use Cognitive behavioural techniques to help a person manage the symptoms of anxiety by providing them with strategies to handle overwhelm. In clinical settings, these techniques may be used alongside medications to treat anxiety. 

1.Cognitive Behavioral Therapy (CBT):

CBT helps the client identify negative thought patterns and behaviours that cause mental health-related stress and reframe them with helpful beliefs to offer a fresh perspective. CBT uses the following techniques to help a person manage their anxiety:

2.Psychoeducation:

Psychoeducation refers to a structured and specific method of learning about mental health and well-being. You learn about the stressors and how it impacts the body.  

3.Exposure and response prevention:

Exposure therapy is used to help people confront their fears. People might be fearful of something and try to avoid it which can have negative consequences in the long term. In such cases, exposure therapy breaks the pattern of avoiding the feared object.

Lifestyle Changes for Managing Anxiety:

4.Regular Exercise:

Exercise is a powerful tool to treat the symptoms of chronic anxiety.  Physical activities take our mind off the very thing that we are anxious about. Exercise also releases endorphins like serotonin, dopamine and gamma-aminobutyric acid (GABA), which boosts our mood and decrease the effect of anxiety on us. (3)

Any form of exercise like brisk walking or dancing may contribute to releasing tension. Traditional exercises like yoga, tai chi, malkhamb, or martial arts like kalarippayattu can be extremely helpful. If you think that you do not have the time to practice any of this, you can simply shake your leg to a Bollywood song! That might be all the aerobic exercise you need. 

5.Healthy Diet:

95% of the serotonin receptors are found in the gut. (4)This means that food is in fact a source of happiness and well-being. Foods that are rich in proteins, vitamins and minerals ensure that the body is nourished enough to function properly. A diet rich in probiotics and omega-3-polyunsaturated fats also helps improve a person's attention and cognition. Studies also show that the reduction of caffeine and alcohol reduces anxiety. 

You can also incorporate spices like turmeric in your foods. Curcumin, the main component of turmeric has been known to alleviate the symptoms of anxiety. Including fermented foods like idlis and dosas can also improve gut health. A comforting “Kadha” with ginger, cardamom, basil, and cinnamon can help to reduce anxiety and promote relaxation. 

6.Adequate Sleep:

Excess worry and fear make it difficult to fall asleep and stay asleep throughout the night. Sleep deprivation can worsen the symptoms of anxiety and lead to an endless loop of sleeplessness and anxiety. Anxiety can also provoke nightmares that may lead to sleep disruptions and improper rest. 

Improving sleep hygiene can help restore the quality of sleep in people with anxiety disorders. Here’s what you can do to maintain proper sleep hygiene.

1. Have a fixed sleeping time
2. Do not use any electronic devices in the hours leading to sleep
3. Do not consume caffeine before sleeping
4. Make sure that the room is dark and quiet
5. Make the bed more comfortable and cozy to sleep
6. Use sleep sounds if you find it difficult to sleep. 

If you feel too anxious to sleep, keep a journal at the bedside. If your mind starts to fill with unwanted and anxious thoughts, pick up the pen and write down everything that is worrying you. This technique is called ‘brain dump’. The problem might not get resolved but it helps let out the problems effectively.

Mind-Body Practices:

Mind-body practices involve mental focus and relaxation techniques that are extensively used to manage anxiety without drugs.  

7.Yoga and Meditation:

If you’re wondering how to treat anxiety without medication, yoga may be the answer. Yoga has been used as a means to relieve stress and anxiety for a long time now. In fact, a study assessing anxiety in adults found that 34% of the showed improvement in their symptoms and they went from being in moderate anxiety range to low anxiety range.  (5)

If you are a beginner, it’s ideal to start your practice with a teacher. A teacher can ensure your posture and breathing are correct and can modify practices to suit your body. If you want to learn yoga with a guide present by your side, you can join any local yoga classes around your house.  If a teacher is inaccessible, you can practice by watching yoga tutorials on YouTube. It has ample videos demonstrating poses for you to perform. 

8.Mindfulness and Relaxation Techniques:

Mindfulness is associated with comprehension. It means focusing on our mental and physical experience to help us perceive and respond to situations more clearly wisely. It also means being gentle and nurturing awareness bit by bit to enhance the quality of life. 

Mindfulness and relaxation techniques help reduce stress by driving intention, attention and attitude. Mindfulness practices comprise grounding exercises and meditation techniques. Research proves that these techniques promote relaxation and reduce anxiety:

1. 5-4-3-2-1 Anxiety grounding technique
2. 3 3 3 Rule of anxiety
3. Guided meditations

Incorporating mindfulness into daily life may feel difficult at first. However, you can set a schedule and practice little by little daily.

Mindfulness Disclaimer:

These practices are not a substitute for treatment and can take time to show results.

Natural Remedies and Supplements:

You might have heard the phrase - “Nature is the best healer” used often. Well… it is true that some natural elements have been used to manage the symptoms of anxiety. However, it’s important to keep in mind that these are not substitutes for treatment with a mental health professional. 

9.Herbal Supplements:

Clinical trials have been carried out to test the efficacy of herbal supplements for treating anxiety without antidepressants. Kava, passion flower, Valerian, Ashwagandha, Chamomile, Lavender, and lemon balm are some of the most commonly used supplements. Some are taken as oral supplements while some can be infused in oils to produce calming effects.

However, the FDA does not monitor herbal supplements, and the safety of consuming these has not been well-researched. Hence, it is crucial to take advice from a medical professional before starting a herbal supplement treatment. 

In India, herbal supplements are easily available in pharmacy stores. You can also find them online.

10.Aromatherapy:

Aromatherapy uses essential oils for mental well-being. These essential oils are obtained from flowers, stems, bark, and leaves of plants. Essential oils have a calming effect on the mind and induce immediate relaxation.

Essential oils like eucalyptus, peppermint, bergamot, chamomile, sandalwood, rose, lemongrass, ginger, ylang-ylang, etc are readily available in the Indian markets. They are used separately as well as in combination to produce an enhanced calming effect. 

It is always advisable to dilute the oils and use them. Avoid applying the oil on sensitive areas and make sure to store them properly. Some essential oils are light-sensitive. To avoid misuse, consult an aromatherapist.

Aromatherapy can be integrated into our routine life by adding them to creams, hair oils, and diffusers. However, nasal allergies and skin irritation are some common side effects observed while using essential oils. If you are unsure, you can perform a patch test by applying the oil to a small patch of your skin. 

Nutritional Supplements:

Nutrition is extremely important to ensure the well-being of the body. It is required for the maintenance and functioning of the body. But before you start, it is important to consult a dietician. They will help you devise a diet plan that is most suitable for you.  When it comes to eating nutrition-rich food, you can include these in your diet: 

11.Vitamins and minerals:

Vitamins and minerals are necessary for the production of neurotransmitters (chemical messengers in the brain that are responsible for reducing stress. In fact, many medications include supplements of Vitamin B12, D and folic acid. You can substitute these medications with foods that naturally supply you with these vitamins and minerals. 

12.Probiotics:

The gut-brain connection is no myth but a very real phenomenon. You might have noticed that certain situations make you feel very nauseous. Probiotics restore gut health and thus have a positive effect on the emotional well-being of a person. 

13.Omega-3 fatty acids:

Omega-3 polyunsaturated fatty acids are known as “healthy fats” and are a part of essential nutrients that play fundamental roles in the functioning of the brain. Research showed that people who consumed Omega-3 fatty acids showed a great reduction in anxiety symptoms. Doctor consultation is advised. 

Social Support and Professional Help:

14.Building a Support Network:

Experiencing anxiety can be stressful and lonely. Strong emotional support from family and friends can help one work through anxiety. They can motivate and encourage to work better every day. 

One can also engage in community activities and join support groups. Joining support groups can help them understand that they are not alone. They can share their struggles and express their concerns without the fear of being judged. 

15.Journaling:

Journaling is like a self-care ritual that you can practice for your mental health. It will help you understand the patterns of your fear and situations that might act as a trigger. 

Writing down one’s thoughts or emotions can provide clarity, identify patterns and recognize emotions that are associated with anxiety. Journaling may help you conclude or find solutions to the problem. Make sure to maintain a habit of writing down what you feel every day. Even on the days that you feel alright. 

16.Therapy and Professional Help:

Anxiety can become difficult to handle if it occupies a huge part of your life. You might constantly feel anxious, drained out and unable to perform other tasks properly. But one doesn’t have to wait for anxiety to become debilitating before seeking professional help from a mental health therapist. Many might feel hesitant to approach therapists, but it is important to remember you have to take active steps to protect your mental health.

Different types of therapies are available for treating anxiety with Cognitive Behavioural Therapy being the most popular one. Therapies like exposure therapy, interpersonal therapy (IPT) and psychodynamic therapy have been used widely. In India, online consultations are extremely accessible. To book an online session, you can check out our very own therapy club. You can book a consultation with the professional of your choice and start with your treatment immediately. 

Alternative Therapies:

17.tDCS (Transcranial Direct Current Stimulation):

Transcranial direct current stimulation (tDCS) is a brain stimulation technique that can enhance the activity of the neurons leading to better functioning of the brain. The tDCS technology is a non-invasive tool that is used to manage symptoms of anxiety.

Research shows that anxiety disorders present with an imbalance in the activity on the left and right sides of the brain. tDCS balances this by enhancing or inhibiting the activities. The ARC-tDCS, designed by Mave Health is a wearable tool that is being used for treating anxiety.

The upside of using this technology is experiencing minimal to no side effects. A clinical trial conducted in 2019 showed that tDCS improved the physical effects of Generalized anxiety disorder (5) 

18.Biofeedback:

Biofeedback is a type of therapy that monitors your reaction to certain stimuli. Your heart rate, breathing, muscle movements, sweat output, body temperature, and brain activity are measured. Based on the results, the therapist will help you learn soothing exercises that can help you calm down or respond differently in a similar situation. 

Although the research is not extensive, biofeedback has been shown to reduce anxiety symptoms. A meta-analysis study consisting of 484 participants showed that the heart rate variability biofeedback reduced the symptoms of self-reported anxiety. Another study comprised of using Virtual reality-based biofeedback to treat Generalized Anxiety Disorder.  The person showed a great reduction in the symptoms post the intervention proving the efficacy of the treatment. 

19.Other Non-Medication Therapies:

Alternative Therapies Disclaimer: A professional consultation is required before starting alternative therapy like acupuncture or massage therapy.

Two other options for anxiety disorder treatment without medication are acupuncture and massage therapy. They are used as adjunctive treatments to the primary pharmacological or psychological therapy.

The 3000-year-old acupuncture therapy is used as a means to relieve symptoms of anxiety. Acupuncture targets points on the head and neck that help to alleviate symptoms of anxiety by inducing a state of calm. It can help improve the sleep cycle, increase metabolism, and release endorphins. 

Massage therapy is another way to help you relax and release muscle tension in cases of anxiety. It includes pressing and rubbing the muscles in different ways to promote relaxation. 

Since they are alternative therapies, they can have an impact on the ongoing primary treatment. So, make sure that you consult with a professional before using acupuncture or massage therapy. 

Long-Term Strategies for Managing Anxiety:

20.Developing Healthy Habits:

Maintaining a healthy lifestyle is important for managing anxiety in the long run. Exercising, meditating, avoiding excessive alcohol and caffeine, changes in diet, getting adequate sleep and addressing your thoughts and emotions can help you process anxiety better. 

Incorporating these in your daily life can help you feel less dreadful or anxious. If going all-in seems too overwhelming, start with baby steps. If you cannot exercise every day, try to jump and perform stretch exercises for 10 minutes daily. If you cannot control your caffeine intake, try to reduce it gradually. Developing healthy habits takes time but it stays with us for a long time. 

Traditional Indian practices like Ayurveda, yoga, meditation, and mindfulness can aid in developing these habits. (6)

Monitoring Progress and Seeking Help:

If the feeling of dread is affecting your life severely, it is advisable to seek professional help as soon as you can. Consulting a professional early on can prevent the symptoms from getting worse. If you feel you need strategies to help you cope with the symptoms, don’t hesitate to bring this up with your therapist. 

Conclusion:

Anxiety is a normal and healthy emotion. You might experience it from time to time but sometimes, this feeling of anxiousness is too overwhelming to control. Anxiety disorders can consume a huge part of your life and can become threatening to your mental health. Using psychological and pharmacological treatments is the first line of treatment for treating most of the anxiety disorders. However, if you are wondering how to treat anxiety without medication, you can try the techniques mentioned in this article. 

Making lifestyle changes is a crucial part of treating anxiety. This can be done alongside using relaxation techniques to provide you relief from the feeling of overwhelm. Using technologies like ARC-tDCS can help to reduce anxiety immediately. It is safe and effective in use. 

It must be noted that all the techniques mentioned in this article can be used as an adjunct to the primary treatment. If you feel that you are unable to handle this alone, having strong support from your loved ones and seeking professional help can act as the best aid to manage anxiety. After all, however difficult it is, anxiety is manageable and can be overcome. 

REFERENCES:

1. Rao, G., Manjunatha, N., Jayasankar, P., Suhas, S., Gopalkrishna, G., Varghese, M., & Benegal, V. (2022b). Prevalence and its correlates of anxiety disorders from India’s National Mental Health Survey 2016. Indian Journal of Psychiatry/Indian Journal of Psychiatry, 64(2), 138. https://doi.org/10.4103/indianjpsychiatry.indianjpsychiatry_964_21
2. Shimada‐Sugimoto, M., Otowa, T., & Hettema, J. M. (2015). Genetics of anxiety disorders: Genetic epidemiological and molecular studies in humans. Psychiatry and Clinical Neurosciences, 69(7), 388–401. https://doi.org/10.1111/pcn.12291 
3.  Ratey, J. J., MD. (2019, October 24). Can exercise help treat anxiety? Harvard Health. https://www.health.harvard.edu/blog/can-exercise-help-treat-anxiety-2019102418096 
4. Naidoo, U., MD. (2019, August 28). Nutritional strategies to ease anxiety. Harvard Health. https://www.health.harvard.edu/blog/nutritional-strategies-to-ease-anxiety-201604139441 
5. De Lima, A. L., Braga, F. M. A., Da Costa, R. M. M., Gomes, E. P., Brunoni, A. R., & Pegado, R. (2019). Transcranial direct current stimulation for the treatment of generalized anxiety disorder: A randomized clinical trial. Journal of Affective Disorders, 259, 31–37. https://doi.org/10.1016/j.jad.2019.08.020 
6. Khambaty, M., & Parikh, R. M. (2017). Cultural aspects of anxiety disorders in India. Dialogues in Clinical Neuroscience, 19(2), 117–126. https://doi.org/10.31887/dcns.2017.19.2/rparikh