3 Traditional Treatments for Anxiety That Work

Anxiety is a common mental health condition that affects millions of people worldwide. While there are several treatment options available, some individuals may prefer to explore traditional treatments for anxiety. These treatments have been used for centuries to help individuals manage their symptoms of anxiety and improve their overall mental health.

In this article, we will explore the various traditional treatments for anxiety, including behavioural therapies, mind-body techniques, and herbal remedies. Whether you’re looking to complement your current treatment plan or explore alternative options, this article will provide you with the information you need to make informed decisions about your mental health. Before we start, let’s just have a quick word about medicines for anxiety.

Negatives of Taking Medicine for Anxiety Disorders

While medication can be helpful for managing the symptoms of anxiety, there are some potential downsides to consider. Here are a few reasons why some people may prefer to avoid medication for anxiety:

Side effects: Some people experience unwanted side effects when taking medication for anxiety, such as drowsiness, dizziness, or gastrointestinal issues.
Dependency: Medications for anxiety can be habit-forming, leading to dependency and withdrawal symptoms when stopping the medication.
Masking underlying issues: Medications may provide relief from symptoms but do not address the underlying causes of anxiety. Without addressing the root cause, symptoms may persist or worsen over time.
Interference with other treatments: Some medications for anxiety may interfere with other treatments or medications a person is taking, making it challenging to manage their health effectively.

It’s important to note that medication can be a helpful tool for some people in managing anxiety. It’s up to each person to weigh the potential benefits and drawbacks of medication and to make an informed decision in consultation with your GP.

Some people may find that traditional treatments such as behavioural therapies, mind-body techniques, and herbal remedies work well for them. Others may prefer medication or a combination of treatments. It’s essential to explore different options and find the approach that works best for you. Right, now that’s been said, let’s dive in and learn more about traditional treatments for anxiety.

1. Behavioural Therapies

Behavioural therapies are one of the most commonly used traditional treatments for anxiety. These therapies are designed to help individuals recognize and change negative thought patterns and behaviours that contribute to their anxiety. Two of the most effective behavioural therapies for anxiety are Cognitive Behavioral Therapy (CBT) and Exposure Therapy.

A. Cognitive Behavioral Therapy (CBT)

CBT is a type of therapy that focuses on changing the way an individual thinks and behaves in order to manage their anxiety. This type of therapy helps individuals identify negative thought patterns and replace them with positive ones. CBT for anxiety typically involves several sessions with a trained therapist and may include homework assignments to help individuals practise new coping strategies.

The effectiveness of CBT for anxiety has been extensively studied and has been shown to be highly effective in reducing symptoms of anxiety. It has been found to be particularly effective for individuals with generalised anxiety disorder, social anxiety disorder, and panic disorder.

There are several different types of CBT that may be used to treat anxiety. Some of the most common types include:

Cognitive Therapy: Focuses on changing negative thought patterns
Behavioural Therapy: Focuses on changing negative behaviours
Exposure Therapy: Involves gradually exposing individuals to feared situations
Mindfulness-Based Cognitive Therapy: Combines CBT with mindfulness techniques

B. Exposure Therapy

Exposure therapy is a type of therapy that involves gradually exposing individuals to situations or objects that cause anxiety. The goal of exposure therapy is to help individuals overcome their anxiety by learning to tolerate the uncomfortable sensations associated with anxiety. This type of therapy is typically used to treat phobias, such as fear of flying, heights, or animals.

The effectiveness of exposure therapy for anxiety has been well-documented in numerous studies. It has been found to be highly effective in reducing symptoms of anxiety and is often used in conjunction with other traditional treatments for anxiety, such as CBT.

There are several different types of exposure therapy that may be used to treat anxiety. Some of the most common types include:

Systematic Desensitisation: Involves gradually exposing individuals to feared situations while teaching relaxation techniques
Flooding: Involves exposing individuals to feared situations all at once
Virtual Reality Therapy: Involves using virtual reality technology to simulate feared situations

Summary

Behavioural therapies such as CBT and exposure therapy are effective traditional treatments for anxiety. These therapies help individuals learn to manage their anxiety by changing negative thought patterns and behaviours or gradually exposing them to feared situations. If you are struggling with anxiety, consider speaking with a mental health professional to determine which traditional treatment options may be best for you.

2. Mind-Body Techniques

In addition to behavioural therapies, mind-body techniques are another traditional treatment for anxiety that have been used for centuries. These techniques are designed to help individuals manage their anxiety by connecting the mind and body. Two of the most popular mind-body techniques for anxiety are meditation and yoga.

A. Meditation

Meditation is a practice that involves training the mind to focus on the present moment. This can be done through a variety of techniques, including focusing on the breath, repeating a mantra, or visualising a peaceful image. Meditation has been shown to be highly effective in reducing symptoms of anxiety and improving overall mental health.

There are several different types of meditation that may be used to treat anxiety. Some of the most common types include:

Mindfulness Meditation: Focuses on being present in the moment and accepting thoughts and feelings without judgement
Transcendental Meditation: Involves repeating a mantra to help the mind achieve a state of deep relaxation
Loving-Kindness Meditation: Involves sending positive thoughts and feelings to oneself and others

B. Yoga

Yoga is a physical and spiritual practice that originated in ancient India. It involves a series of poses, breathing techniques, and meditation to promote relaxation and reduce stress. Yoga has been shown to be highly effective in reducing symptoms of anxiety and improving overall mental health.

There are several different types of yoga that may be used to treat anxiety. Some of the most common types include:

Hatha Yoga: Focuses on physical postures and breathing techniques to promote relaxation
Kundalini Yoga: Involves dynamic movements, breathing techniques, and meditation to promote overall health and well-being
Restorative Yoga: Involves relaxing poses and deep breathing techniques to promote relaxation and reduce stress

Summary

Mind-body techniques such as meditation and yoga are effective traditional treatments for anxiety. These techniques help individuals manage their anxiety by connecting the mind and body and promoting relaxation. If you are struggling with anxiety, consider incorporating these techniques into your daily routine or speaking with a mental health professional to determine which traditional treatment options may be best for you.

3. Herbal Remedies

In addition to behavioural therapies and mind-body techniques, herbal remedies have been used for centuries as traditional treatments for anxiety. Two of the most popular herbal remedies for anxiety are kava and valerian root.

A. Kava

Kava is a plant that is native to the South Pacific. Its root has been used for centuries as a natural remedy for anxiety and other conditions. Kava works by increasing levels of GABA in the brain, which helps to promote relaxation and reduce anxiety.

Kava has been shown to be effective in reducing symptoms of anxiety in several studies. However, it is important to note that there are potential risks and side effects associated with kava use. In some cases, kava use has been linked to liver damage, so it should be used with caution and under the guidance of a healthcare professional.

B. Valerian Root

Valerian root is a plant that is native to Europe and Asia. Its root has been used for centuries as a natural remedy for anxiety, insomnia, and other conditions. Valerian root works by increasing levels of GABA in the brain, which helps to promote relaxation and reduce anxiety.

Valerian root has been shown to be effective in reducing symptoms of anxiety in several studies. However, it is important to note that there are potential risks and side effects associated with valerian root use. In some cases, valerian root can cause dizziness, headaches, and other side effects. It may also interact with certain medications, so it should be used with caution and under the guidance of a healthcare professional.

Summary

Herbal remedies such as kava and valerian root are traditional treatments for anxiety that have been used for centuries. While these remedies have been shown to be effective in reducing symptoms of anxiety, it is important to use them with caution and under the guidance of a healthcare professional. If you are considering using herbal remedies for anxiety, speak with a healthcare professional to determine which options may be best for you.

Frequently Asked Questions

A. Can traditional treatments for anxiety be used in combination with medication?

Yes, traditional treatments for anxiety can be used in combination with medication. In fact, many people find that a combination of traditional treatments and medication is the most effective way to manage their anxiety. It is important to work with a healthcare professional to determine the best treatment plan for you.

B. How long does it typically take to see results from traditional treatments for anxiety?

The length of time it takes to see results from traditional treatments for anxiety can vary depending on the individual and the type of treatment being used. For example, some people may experience immediate relief from symptoms with certain mind-body techniques such as meditation, while others may take longer to see results with behavioural therapies. It is important to be patient and consistent with your treatment plan, and to work with a healthcare professional to monitor your progress.

C. Are there any risks or side effects associated with traditional treatments for anxiety?

While traditional treatments for anxiety are generally considered safe, there are potential risks and side effects associated with some treatments. For example, exposure therapy can sometimes lead to temporary increases in anxiety levels, while herbal remedies such as kava and valerian root can have potential risks and side effects. It is important to speak with a healthcare professional before starting any new treatment to determine the potential risks and benefits for you.

D. Can traditional treatments for anxiety be done at home or is it necessary to seek professional help?

While some traditional treatments for anxiety, such as meditation and certain mind-body techniques, can be done at home, others, such as behavioural therapies, typically require the guidance of a trained professional. It is important to work with a healthcare professional to determine the best treatment plan for you and to ensure that you are receiving appropriate care.

E. Are there any lifestyle changes that can be made to complement traditional treatments for anxiety?

Yes, there are many lifestyle changes that can be made to complement traditional treatments for anxiety. For example, regular exercise, healthy eating habits, and stress-management techniques such as deep breathing and progressive muscle relaxation can all help to reduce symptoms of anxiety. It is important to work with a healthcare professional to develop a comprehensive treatment plan that includes both traditional treatments and lifestyle modifications.

Wrapping Things Up

Traditional treatments for anxiety encompass a variety of methods that have been used for centuries to manage the symptoms of anxiety. We discussed the most common types of traditional treatments, including behavioural therapies, mind-body techniques, and herbal remedies. Cognitive-behavioural therapy and exposure therapy are two of the most effective behavioural therapies for anxiety, while meditation and yoga are popular mind-body techniques. Kava and valerian root are two of the most commonly used herbal remedies for anxiety.

It is important to seek treatment for anxiety as it can have a significant impact on one’s daily life. Traditional treatments can be done at home or with the help of a mental health professional. Combining traditional treatments with medication is also a viable option for some people.

Incorporating lifestyle changes such as regular exercise, a balanced diet, and quality sleep can also complement traditional treatments for anxiety. It is important to note that seeking professional help and speaking with a healthcare provider is always recommended when considering any treatment for anxiety.

If you’re interested in exploring traditional treatments for anxiety further, Christian Goodman’s Overthrowing Anxiety program can be a helpful resource. It provides an in-depth guide to traditional treatments and offers practical techniques for managing anxiety.

Remember, traditional treatments for anxiety can be a valuable tool in managing the symptoms of anxiety. Don’t hesitate to explore these options and seek the help you need to live a more fulfilling life.

3 Traditional Treatments for Anxiety That Work

Negatives of Taking Medicine for Anxiety Disorders