2/11/2024
Non-pharmacological strategies are convenient, easy and can be complementary in treating anxiety with medications.
The following comprise a list of self-treatment strategies:
1. Decreasing intake of caffeine or other stimulants. Consult with your doctor or pharmacist if you are unsure if you are taking stimulants, don’t exclude supplements as potential candidates!
2. Breathing; mindfulness; meditation: Focusing on your environment and sensations, including your body muscles and relaxing them, one group at a time can be beneficial. Particularly, relaxing the lower abdominal muscles, along with breathing abdominally, so that the air goes down lower toward the waste line as opposed to breathing high in the chest, is helpful. Also, it is beneficial to familiarize yourself with your respiratory rate, by counting mentally while you breath when you are NOT experiencing anxiety and are relaxed, for the inhale, the space between, and the exhale. This is beneficial because during time of distress, you can begin counting mentally and controlling your breathing back to your baseline rate.
3. Music; sound. Listening to relaxing music, and sounds at the 40 hz and 432 hz frequencies (you can find on YouTube or other audio applications) have shown the most promise for reducing heart rate and anxiety from clinical research.
4. Stretching; exercise: Doing a full body stretch is effective at bringing you to a mindful state and lowering the blood pressure. Regular exercise at the recommended schedule also can prevent anxiety and other mental health conditions.
5. Maintaining healthy sleep. At least 7 hours per night is ideal.
6. Diet. Understanding your daily calorie needs and what a healthy diet consists of is affective for treating anxiety in the long term. Some research shows beneficial effects on the brain from intermittent fasting.
7. Seeing a psychologist: Try to find a Ph.D. in psychology and learn treatment options from them.
8. Lavender scent; low lighting; The scent of lavender and dimming lights could also help to calm your nervous system.
9. Spiritual needs.
By: Evan Redmond, Pharm.D.
