30-Second Summary
- Anxiety is a fear response that is normal to feel occasionally, but some people experience severe bouts of this emotion, disrupting their lives.
- If you want to learn how to manage anxiety, you should know that there are both medicinal and natural approaches.
- There are 4 classes of medications prescribed for anxiety, including selective serotonin reuptake inhibitors, serotonin-norepinephrine reuptake inhibitors, tricyclic antidepressants, and benzodiazepines.
- There are some natural alternatives to medication or methods you can follow alongside taking pills. Some of these include meditation, physical exercise, breathing and relaxation exercises, and certain herbs that impact mood and stress.
Medical Approaches To Anxiety
Anxiety is worry, concern, and fear rolled up into one, leading to an uneasy feeling. Naturally, some level of tension is normal for everyone, but when it gets to the point where it’s disrupting your life, that’s the time to seek help.
Your doctor may recommend that you have psychotherapy or cognitive behavioral therapy in order to deal with the underlying emotions and help you learn how to manage anxiety. In addition, they will likely suggest that you take some kind of medication.
There are 4 main classes of anti-anxiety medications that a psychiatrist may prescribe to help you fight stress and anxiety. It should take about 4-6 weeks to feel the effects of these medications.
Selective Serotonin Reuptake Inhibitors (SSRIs)
Designed to treat depression, SSRIs may also
They function by increasing the production of serotonin in the brain, which improves mood. These medications treat generalized anxiety disorder, panic disorder, obsessive-compulsive disorder, severe phobias, PTSD, and bulimia.
The pills do have some potential side effects, but they are mostly mild, like dizziness, agitation, and diarrhea. You may find SSRIs under names like Zoloft, Prozac, and Celexa.
Serotonin-Norepinephrine Reuptake Inhibitors (SNRIs)
These medications raise levels of both serotonin and norepinephrine in the brain. They are effective antidepressant medications and can also help treat anxiety. SNRIs have the same level of effectiveness as SSRIs, and, in fact, they are often prescribed to patients who didn’t get results with SSRIs.
A meta-analysis in PLOS Medicine[1] found that SSRIs and SNRIs were both very effective in treating anxiety, OCD, and stress disorders. They do have some potential side effects, like an increase in blood pressure. Examples of this drug include Effexor and Savella.
Tricyclic Antidepressants (TCAs)
Tricyclic Antidepressants are a class of medications for depression and anxiety that are a little bit older and have mostly been replaced by updated brands. They have some effectiveness, but they have more potential side effects than current medications. According to the Mayo Clinic[2], these medications increase levels of serotonin and norepinephrine in the brain. Examples of this are Tofranil and Pamelor.
Benzodiazepines
Benzodiazepines are psychoactive drugs that decrease depression and anxiety by lessening brain activity. They are often called tranquilizers, and these medications are also used to treat sleep disorders. The main issue with these drugs is that they can lead to physical dependence, and they also have some side effects like memory loss and muscle weakness. Examples of Benzodiazepines are Clonazepam, Valium, and Xanax.
8 Organic Remedies Instead Of Anxiety Medication
1. Meditation – Meditation involves achieving a state of mindfulness, where you focus only on the present moment and what you’re experiencing. The goal is to move past all of the anxious jumble of thoughts to a place of acceptance and non-judgment.
A review of the research in the Journal of Consulting and Clinical Psychology[3] concluded that mindfulness-based therapy is an effective method for treating anxiety and other mood problems.
2. Homeopathic Remedies – There are several organic supplements available on the market that use all-natural ingredients, like lavender, chamomile, and passionflower, to reduce anxiety. The efficacy of these remedies varies, depending on the product and ingredients, but there is research indicating that some of them are effective at decreasing anxiety symptoms. For example, the Brillia review posts suggest that users found this supplement very helpful.
3. Deep Breathing – When you’re experiencing anxiety, one of the symptoms is often rapid breathing. This may cause symptoms, like fast heart rate, which could escalate the feeling by activating your ‘fight-or-flight’ response. As such, one natural remedy is the practice of slow, measured deep breathing to bring down your symptoms and stimulate the parasympathetic nervous system. When this system kicks in, it activates a calm, measured response.
4. Aromatherapy – Aromatherapy is a complimentary anxiety remedy showing a bit of promise in treatment. According to research, the inhalation of essential oils, like rose water, lavender, and lemon balm, can decrease levels of stress and anxiety. It can be through massage, direct inhalation, or topical application. One study found that aromatherapy with rose water lowered anxiety in hemodialysis patients[4].
5. Exercise – Regular exercise can have a big impact on reducing anxiety and inducing mental calm. It improves blood flow to the body and brain and stimulates the release of endorphins which boost positive mood. There’s some evidence it may improve the brain’s ability to deal with stress. One study found that high-intensity exercise is more effective than low-intensity exercise for reducing anxiety.
6. Nutritious Diet – Food and emotions have an intimate relationship and can influence each other from several angles. Anxiety itself may make you want to eat, and you’re likely to choose sweet or starchy items that will spike your blood sugar.
In turn, an increase in blood sugar can influence your anxiety and depression levels negatively. People with anxiety would do best with a diet high in complex carbohydrates, fruits, vegetables, and plenty of protein. Avoid sugars, processed foods, and carbonated soda drinks.
7. CBD Oil – Cannabidiol (CBD) comes from the Cannabis Sativa plant, which has some potent pharmacological benefits. It can reduce pain and inflammation, heal skin conditions, and help in the treatment of depression and anxiety. There’s evidence that it can raise levels of the brain neurotransmitter GABA, which plays a role in stress and anxiety. In general, you take it by placing a couple of drops on your tongue and holding it there for 30-60 seconds.
8. Weighted Blankets – This is a heavy therapeutic blanket that applies pressure on the body, inducing a feeling of calmness and relaxation. Weighted blankets could be very effective for people with conditions like autism, insomnia, anxiety, and depression. In addition, they improve the quality of your sleep that plays a role in improving mental health.
The Bottom Line
Anxiety can zap your energy and make your life just that much more difficult. Fortunately, some treatments and remedies have varying degrees of success in decreasing anxiety. Also, there are several medications you and your doctor may consider if you want to go that route.
However, if you’re more a fan of the natural approach, consider some natural methods like massage, aromatherapy, breathing techniques, and homeopathic supplements like Brillia. Many of these techniques have had significant success and have research backing their efficacy.
You have to consult with a doctor to decide on a treatment plan. With the appropriate methods or combination of methods, you’ll be able to get your anxiety under control.
