Non Pharmacological Treatment for Anxiety

Humans developed a "fight or flight" stress response to cope with the physical threats of an attacker or predator. When that response is triggered by modern-day threats like unpaid bills or a family members' illness, the body may remain in an ongoing state of unresolved anxiety, which leads to a host of serious medical problems. Many drugs are prescribed for anxiety treatment, but each has potential side effects, and the body often adjusts to medications after some period of time. Non-pharmacological treatment can reduce or eliminate excessive anxiety without the use of prescription medicines.

Confront the Problem

• When anxiety is based on a known situation, such as looming unpaid bills, confronting the problem and wrestling it into manageable shape will go a long way towards relieving the stress. Letting unopened bill envelopes pile up on the counter will only increase anxiety, but contacting a credit counselor and getting self-help books on setting a budget will restore a sense of control. Common anxiety diminishes as a sense of control diminishes the perception of threat. Although many stressors can not be eliminated, like a family member suffering from a severe illness or injury, gaining more knowledge about the subject and devising a plan to do all that can be reasonably done will help alleviate the level of anxiety caused.

Diversion

• Anxiety can easily become a self-perpetuating loop. Although anxiety springs from a flight-or-fight response, it can also effectively emotionally immobilize sufferers so that they freeze, like a rabbit hides from a predator rather than running away. Pleasant diversions like a car trip or a movie outing can stop the anxiety sufferer from pondering her anxiety long enough to let the body break that stressful cycle. It can be difficult to break through anxiety-caused inertia to head out the door, but even a short respite from constant worry can allow the body to start relaxing and healing. An amusing diversion that raises laughter can be particularly effective; the adage about laughter being the best medicine is well-founded in medical science.

Exercise

• In ancient times, that human flight-or-fight response ended in relief and exhilaration after the person successfully ran away from the charging bear or wrestled the charging boar into a soup pot. Motion is the body's natural response to stress, and much anxiety can be alleviated by moving. According to the Mayo Clinic staff, 30 minutes of exercise three to five days a week substantially reduces symptoms of depression and anxiety, and even much smaller amounts of exercise produce beneficial non-pharmacological results. Anxiety can create impediments to getting started on an exercise program, but taking tiny steps, seeking support from mental health professionals and friends or family members, and celebrating positive steps can lead to establishment of anxiety-relieving exercise habits.