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Alternative Therapies for Treating Anxiety

Treating anxiety often involves the use of psychotherapy and various types of drugs that can ratchet down the chemical behaviors in the body that drive the anxiety disorder. Treatment for an anxiety disorder can also include non-traditional therapies that fall under the heading of complementary and alternative medicine.

Treating Anxiety: Understanding Alternative Medicine 
 

Complementary and alternative medicine is an umbrella term that refers to a wide range of approaches — from nutritional substances with health effects, like vitamin supplements and omega-3 fatty acids, to physical techniques such as acupuncture.

While some approaches have the muscle of scientific studies behind them, others remain more anecdotal. They may have merit, but are hard to evaluate scientifically in the absence of properly conducted trials. Here are some of the more popular alternative choices for treating anxiety.

Herbal Supplements for Anxiety 
 

Studies have indicated that ingestion of preparations of the kava plant may help reduce anxiety, although Canadian and European health agencies have warned of the potential of liver damage from kava use.

St. John’s wort is a plant that may be effective in relieving anxiety and depression. However, the National Center for Complementary and Alternative Medicine (NCCAM) warns that it may negatively interact with antidepressants, often prescribed for anxiety.

The herbs valerian and chamomile (the staple of that relaxing-on-the-couch herbal tea) are both popular for treating anxiety, but according to NCCAM, there are no scientific studies supporting their effectiveness.

This self-help approach is best done in consultation with your doctor, since some natural remedies for anxiety disorders might have unwanted side effects if combined with prescribed or over-the-counter anxiety medications. Also, natural remedies can still be sold without the stringent quality assurance precautions that are in place for conventionally produced drugs.

Meditation for Anxiety 

The calming effects of meditation are well-known and have been linked anecdotally to easing symptoms of anxiety. The nuts-and-bolts scientific demonstration of these benefits is less clear. But the lack of information need not be a deterrent to use of the approach, since there are no side effects of meditation.

If a treatment like meditation "is proven to be safe, it may sometimes be recommended despite lacking conclusive evidence of effectiveness with the belief that it is unlikely to hurt but has a potential to help,” says Amit Sood, MD, director of research for Mayo Clinic’s Complementary and Alternative Medicine Program in Rochester, Minn.

Acupuncture for Anxiety 

The science for the anti-anxiety benefits of acupuncture is more solid than for other alternative therapies. Several small-scale studies have demonstrated a “statistically significant effect,” meaning that the results are not likely due to a chance effect. Plus, the technique has the weight of thousands of years of use behind it. Acupuncture should performed by a physiotherapist or other health practitioner trained in acupuncture delivery.

Physical and Lifestyle Approaches 

Adopting healthy eating habits and incorporating exercise into the daily routine is always a good idea. The list of beneficial lifestyle options is long and includes walking, jogging, yoga, biking, swimming, massage, and dance. Results may be a better mental outlook and less reliance on medications.

“Consider the options when treating stress. You can use a long list of medications to suppress symptoms, but many of these medications may have serious side effects, and some have hazardous ones. So it makes sense to consider options such as meditation, massage, and yoga to minimize the risk of side effects of medicines,” says Dr. Sood.

There are many alternative options, as well as traditional therapies, that can be helpful in treating anxiety. Just be sure to discuss any anxiety therapy you’re thinking of with your medical team, so that you aren’t using approaches that could counteract each other.

 

 

Getting Support to Manage Anxiety Disorders

Even if therapy and medication are helping you to cope with anxiety, it can still be difficult to live with an anxiety disorder. You may feel like no one else really understands what you’re going through. Joining a support group can help, and even play an important role in your recovery from the anxiety disorder.

 

Anxiety Disorder: How Support Groups Help

"Support groups are wonderful," says Sally R. Connolly, LCSW, a therapist at the Couples Clinic of Louisville in Kentucky. For people with anxiety disorders, "it can be very helpful to know that they're not alone."

It can be a huge relief just to find others dealing with the same issues. "Being in a support group helped me learn to admit that I had this illness," recalls Rita Clark of Lake Forest, Calif., now the consumer chair for the Anxiety Disorders Association of America. "I was with people who were all suffering the same thing and were trying to get better. The therapist and the other people in the group really validated that I was not alone," Clark says.

While the others in her support group did not always share the same anxiety symptoms as Clark, she still felt they shared a bond. "Even though they had panic with different situations than I did, the bottom line was that we were really afraid of feeling those feelings, and I learned in that support group that's the one common thing that we all had," notes Clark.

Clark had secretly suffered from panic attacks for 20 years before she sought treatment, which included attending an in-person support group. Since then, Clark has started nine new anxiety disorder support groups in California.

Anxiety treatment is all about baby steps, not huge leaps. No one understands that better than other people dealing with an anxiety disorder. People who can relate to your struggles can be with you every step of the way in your recovery, explains Clark, and that's one of the most rewarding things about going to a support group.

"It's a place where you are totally supported and understood. You have a place that's safe to talk without judgment. No one will understand better than the people in that room," Clark says.

 

Anxiety Disorder: Creating Your Support Network

To find a support group in your area, ask your therapist or psychiatrist for recommendations. You can also check your local phone book or search online for anxiety disorder support groups at Web sites such as the Anxiety Disorders Association of America.

Connolly stresses the importance of only visiting reputable Web sites, like those affiliated with larger associations. She suggests Anxietypanic.com, which offers good educational information and an online support group and message board. While online support groups and networks can be very helpful, Connolly recommends finding an in-person anxiety disorder support group as well.

Connolly also urges people with anxiety disorders to consider involving family members in their treatment. "Families and marriages are affected by the anxiety and affect the anxiety. So when someone in a relationship struggles with anxiety, it can be really important to get some sort of couples or family therapy," explains Connolly.

Even if you already have a strong network of friends and family, and especially if you don't, a support group can help you cope with an anxiety disorder. Surrounding yourself with people who understand what you're going through and are there to celebrate each step of your recovery can really boost your spirits. And when your success helps encourage other people with anxiety disorders, you'll feel even better.

 

 

Make Over Your Bedroom for Better Sleep

 
Sometimes it takes more than being tired to fall asleep. Relaxation techniques can help you sleep more soundly, but don’t stop there. Creating the right atmosphere in your bedroom will also lead to better sleep.

The ultimate sleep setting starts with a comfortable bed — good pillows and a blanket or comforter make your bed more inviting. You also want to set the right mood to help you sleep.

 
 
The Root of Sleep Problems

 People have trouble sleeping for many reasons. Barbara Phillips, MD, director of the University of Kentucky Good Samaritan Sleep Center in Lexington, speculates that sleep problems may have to do with human instinct and the need to survive.

 "Difficulty sleeping is a normal reaction to stress and to an unhealthy or dangerous environment," Dr. Phillips says. This probably gave our ancestors a survival advantage when the greatest risk to their well-being was being attacked at night, whether by saber-toothed tigers or enemy tribes.

 How does that affect your sleep today? "We are probably hardwired not to sleep as well when there are problems in our lives," says Phillips. "This may be part of the reason that insomnia is often associated with stress, depression, and anxiety." Being physically uncomfortable when trying to sleep can make it even harder.

 How to Sleep Well: Creating Your Sleep Haven

 The right sleep environment is essential to set the stage for better sleep. Give your bedroom a makeover with these tips:

• Set an appropriate noise level. Certain sounds may annoy you at night, while having your room too quiet can also affect your ability to sleep. White noise is purposeful noise — usually a steady, low-level background sound — that blocks out distracting sounds. Try running a fan at night or playing a CD of soothing sounds, like rain or ocean waves — whatever relaxes you.
• Check the temperature. It can be difficult to sleep in a room that’s too hot or too cold. The right temperature depends on your personal comfort level. Find out what makes you most comfortable in bed so that you don't wake up sweating or shivering.
• Make a comfortable bed. When you slip into bed at the end of a long day, it should feel welcoming, luxurious, and relaxing. Clean, soft sheets, blankets or a comforter, and pillows are a given. But also make sure that your mattress is in good shape and has the level of firmness you need.
• Turn out the lights. Exposure to plenty of sunlight during the day can help you sleep better at night, but you want your room as dark as possible while you sleep. Hang curtains or shades designed with a backing material that blocks outside lights and early morning sunlight, or consider sleeping with an eye mask.
• Limit bedroom activities. When you work, watch TV, or play on the computer in bed, it stimulates you and negatively affects your ability to sleep. Learning to associate your bedroom with only sleep and sex will help you fall asleep and sleep better when you’re in your bed.
• Give yourself some space. Partners, cats, and dogs can lay claim to space on your bed, snore, and generally disrupt your sleep. If your partner’s snoring interferes with your sleep, talk about solutions to get it under control. If you have pets, consider keeping them out of your bedroom at night.

Sleep is a necessity, and it should be restorative. It can also be enjoyable. Create a tranquil sleep environment so that you can sink into a deep, restful sleep easily each night.

By Diana Rodriguez

Medically reviewed by Pat F. Bass III, MD, MPH