Anxiety Treatment Without Medication : Dixit Health Learning

Anxiety Treatment Without Medication

The Merriam-Webster dictionary defines anxiety as “an abnormal and overwhelming sense of apprehension and fears often marked by physical signs (such as tension, sweating, and increased pulse rate), by doubt concerning the reality and nature of the threat, and by self-doubt about one’s capacity to cope with it.”

There are some key points I would like to point out in this definition. The first would be that anxiety is “marked by physical signs.” If you have experience with anxiety you know that anxiety will show its ugly face several minutes before or hours before an attack occurs. Either way, an anxiety attack will let you know that it is coming. This concept is what my therapist loves to refer to as “fight or flight mode.” It’s a very common phrase and refers back to our very own primitive instincts built into our very own brains.

Rick Hanson, Ph. D. explains that “the amygdala (as you know, there are two of them, one on each side of the brain) does initiate the fight or flight response through inputs into the hypothalamus (triggering the hormonal part of that response) and to brainstem control centers of the sympathetic nervous system for the neural parts of the fight or flight response.” Referring back to Webster’s definition, anxiety appears by feeling threatened. This is your fight or flight response. The duration and severity of your anxious state all depend on your “capacity to cope with it.” For some people, this may be medication, but for others, the idea of taking and/or relying on a medication every day is a scary thought all within itself. As a person who also struggles with severe anxiety, I have witnessed the very panic in taking medication to cope with my anxiety.

I am here to tell you that anxiety is manageable, to a certain extent, without medication. I must say that I am not a healthcare professional. This content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. I advise that you should always seek the advice of your physician or other qualified health providers with any questions you may have regarding any medical condition. From my own experience, I have successfully managed anxiety using methods other than medication and I am here to share them with you!

Practice Mindfulness- Being mindful is one of the most effective ways to manage your anxiety. Be aware of your mind and body sending you warning signs. If you are starting to see signs of anxiety arise, whether it is long term or short term warning signs, utilize some of the upcoming tools to help you work through it.
Breathe- When you start to feel yourself getting overwhelmed, have a go-to breathing exercise. Personally, I mix counting in with my breathing. I count down from 10 and take a deep breath in, hold it for a couple seconds, and then release. This keeps you stay in the present moment and stops you from over thinking.

Meditate- Meditation can center your thoughts and help you overcome your fears. Mediation is a great long-term anxiety method but can also be utilized in the moment of an anxiety attack. You can also mix breathing techniques in with meditation.

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