How Can I Naturally Reduce Anxiety?

Anxiety disorders are some of the most common conditions experienced by individuals nowadays. While many take medication and attend therapy as part of their treatment, other people are interested in learning holistic and natural ways to reduce their anxiety levels. From vagus nerve stimulation to meditation and mindfulness, there are certainly ways to reduce anxiety without medication. However, equipping yourself with these practices takes time, and there's no shame in needing help along the way. 

Today, we're going to dive into how people effectively reduce anxiety. Of course, getting to the root cause through therapy can play a significant role in long-term healing. Before experimenting with any methods, it's always prudent to discuss them with your therapist or another mental health professional. Especially for individuals with anxiety and addiction, discuss with others how some of these natural methods can be woven into your recovery plan. 

What Anxiety Disorders Are People Struggling With?

The National Institute of Mental Health (NIMH) describes an anxiety disorder as anxiety that doesn't go away, worsens over time, and interferes with “daily activities.” That includes your job performance, schoolwork, or relationships. In other words, while we all experience anxiety, anxiety disorders take these day-to-day anxieties to a whole new level. If left untreated, these anxieties can become extremely debilitating, and functioning day-to-day becomes next impossible. 

Of course, each person's journey with anxiety differs, especially depending on which anxiety disorder someone has. Some of the most common anxiety disorders we see nowadays include: 

• Generalized anxiety disorder (GAD): Causes intense worry for months or years, causing people to feel restless, on edge, exhausted, and irritable.
• Panic disorder: Causes intense and unexpected panic attacks to occur. These attacks are sudden, causing physical symptoms like rapid heartbeat, chest and stomach pain, or impaired breathing. Physical symptoms can be so intense that people sometimes mistake a panic attack for a heart attack.
• Phobia-related disorders: Cause people to experience intense fears of specific things. A common one is claustrophobia – fear of closed-in spaces – and arachnophobia – fear of spiders.  
• Social anxiety: Causes intense fear about social situations, leading to self-consciousness or worry of embarrassment and judgment. Additionally, this type of anxiety disorder has become increasingly common in recent years. 

Why Are Anxiety Disorders So Prevalent?

It's difficult to say why anxiety disorders seem so prevalent nowadays. However, some theorize that the increase is related to social media, increased use of technology, and lack of social connection. Still, opinions vary from person to person. 

We may not have a definitive answer as to why anxiety is so prevalent. However, we do know that genetics, environment, social interactions, personality traits, and other physical conditions can all contribute to the development of anxiety. Factors such as these can make individuals more prone to developing anxiety disorders.

There's also a correlation between anxiety and addiction. Many individuals struggling with a substance use disorder (SUD) or behavioral addiction also experience anxiety or other mental health conditions. These are known as co-occurring disorders. Having anxiety may make a person more prone to addiction and vice versa, but thankfully, individuals can seek treatment for both simultaneously. 

Due to the prevalence of co-occurring disorders, many facilities, including West Coast Recovery Centers offer dual diagnosis treatment. Dual diagnosis is critical to helping people heal from substance use and mental disorders. 

How Do People Reduce Anxiety?

Treatment is, of course, an invaluable tool for helping people reduce anxiety. However, managing this condition is a day-to-day task. So, to function, individuals must utilize a combination of tools to cope with and reduce anxiety. 

Some traditional or evidence-based modalities that can help include: 

• Individual and group therapy 
• Cognitive-behavioral therapy (CBT)
• Dialectical behavior therapy (DBT)
• Exposure therapy 
• Peer support groups

Several anti-anxiety medications can help to provide symptom management for anxiety. When a person is in the thick of anxiety and can't function, medication can help them while learning practical coping tools. However, medications are typically most effective when used in combination with therapy and some of the other evidence-based modalities listed above. 

So, aside from medication and therapy, what are some of the natural methods people find success with for their anxiety? 

Natural Ways to Reduce Anxiety

As mentioned, you should always consult your therapist or mental health professional, and of course your doctor, before making any changes to your current treatment. However, some things you can add to your regiment to naturally reduce anxiety include: 

• Exercising regularly, even if it's just going for a 30-minute walk every day 
• Eating a healthy, nutrient-dense diet 
• Drinking chamomile tea and reducing your caffeine intake 
• Prioritizing getting enough quality sleep at night 
• Practicing mindfulness, which you can do through yoga, breathwork, journaling, and meditation 
• Carving out dedicated time each week to a self-care routine 
• Spending more time with people you love doing things you enjoy 

Remember, what works for some doesn't work for all, and managing anxiety is a marathon, not a sprint. Work with your recovery and mental health professionals to determine what works best for your treatment. Contact West Coast Recovery Centers for help today for those new to seeking treatment! 

Anxiety has become one of the most common mental health conditions nationwide. From generalized anxiety and panic attacks to more specific phobias or social anxieties, individuals with anxiety are struggling to function in their day-to-day lives due to the severe symptoms caused by anxiety disorders such as these. Many who are on medications and attending therapy regularly to treat their anxiety are desperate for other natural ways they can reduce anxiety. Thankfully, tips and tricks like exercises, eating healthy, and even something as simple as drinking chamomile tea can help you reduce anxiety today. For more information, or if you're struggling with anxiety and substance use disorder, call West Coast Recovery Centers at (760) 492-6509 today.