Addressing Anxiety With a Holistic Approach and Medication

Hundreds of thousands of people deal with anxiety every day. While feeling anxious occasionally is normal, a significant number of us navigate extreme feelings of anxiety that never seem to end. Medication and traditional therapy are both fantastic options for managing this anxiety, but today, they’re far from your only choices. A growing amount of people are taking a holistic approach to anxiety management. Although these techniques aren’t a cure, they can certainly help reduce the effects of an anxiety disorder. Let’s take a look at how you can address anxiety beyond medication.

What Does a Holistic Approach to Anxiety Look Like?

A holistic approach to anxiety means addressing your mental health from all angles. Instead of focusing solely on the symptoms, this approach looks at underlying causes, including physical, emotional, and environmental factors. While medication and therapy are standards in anxiety treatment, a holistic strategy integrates additional steps like improving nutrition, engaging in physical activity, and practicing mindfulness to restore balance in your life. By taking this comprehensive approach, you’re able to target your anxiety triggers more effectively and perhaps reduce the need for medication.

Lifestyle Changes to Help Manage Anxiety

If you’re interested in taking a holistic approach to anxiety management, reflect on your current lifestyle. You could see a major difference in your mood with a few key changes. Everyone has different needs, but these lifestyle factors to help calm anxiety:

Physical Activity—While exercise is meant to keep us fit and physically healthy, it also has benefits for mental health. Regular physical activity reduces the production of stress hormones and increases feel-good chemicals. Cardio and strength training are great, but something as low-impact as yoga or walking can have immense benefits, too. Try to do at least 20 minutes of activity every day.
Healthy Sleep—Poor sleep makes anxiety worse, and anxiety, in turn, disrupts sleep. Breaking this cycle is essential to managing your anxiety holistically. Professionals generally recommend seven to nine hours of sleep every night, but that might be easier said than done. If you struggle to sleep, try limiting screen time, adjusting the temperature of your room, and creating a consistent sleep schedule.
Proper Nutrition—Can what you eat really affect your mental health? Absolutely. Your brain thrives on a nutrient-rich diet, and without those essential nutrients, you might experience a host of health problems, including anxiety. Be sure to get plenty of omega-3s, probiotics, and magnesium if you’re hoping to combat anxiety. On the other hand, try to limit caffeine, alcohol, and processed foods.

Turning to Mindfulness and Relaxation Techniques

In addition to lifestyle changes, mindfulness can lead to noticeable improvement in your anxiety levels. This practice is fantastic for everyone, whether or not they’re currently taking anxiety medication. In short, mindfulness helps you center yourself on the present moment. The goal is to minimize overthinking and stop your brain from spiraling into worst-case scenarios. Mindfulness looks a bit different for everyone, but these three simple practices can help reduce anxiety:

Deep Breathing—Anxiety often leads to shallow breathing, which signals to your body that it’s in danger, fueling even more anxiety. Deep breathing reverses this process. We recommend starting with the 4-7-8 breathing method. Breathe in for four seconds, hold for seven seconds, then exhale for eight seconds. Do this for about five minutes in the morning and evening to calm your nervous system.
Try Meditation and Visualization—Meditation strengthens your ability to filter out unhelpful thoughts, while visualization encourages positive thinking. These practices work well on their own but can also be combined for greater benefits. Try picturing yourself in a soothing environment, like on a beach or in a forest. As you visualize this scene, do some deep breathing to release anxiety.
Disconnect—The constant presence of your phone, computer, or news notifications might feel essential, but oftentimes, it only increases your anxiety. Set aside time each day to unplug and focus on being present. Replace screen time with journaling, nature walks, or spending time with loved ones.

Additional Therapies to Supplement Medication

If you feel you need some extra support, alternative therapies might complement traditional treatments like medication. While these therapies do not have strong medical backing, many people report benefits. Before trying any alternative therapy, make sure to consult with your primary care doctor and psychiatrist. With their go-ahead, you might try the following:

Acupuncture—Rooted in Chinese medicine, acupuncture targets pressure points in the body to promote relaxation and rebalance energy flow.
Aromatherapy—Essential oils such as lavender, chamomile, and bergamot may have calming properties. You can use them through diffusers or by adding a few drops to a bath for a tranquil experience.
Gratitude Journaling—Writing down what you’re grateful for shifts your focus away from worrying thoughts to the positives in your life. Journaling can also help you reflect on anxiety triggers and track your progress.

We Can Help You Manage Anxiety

Managing anxiety through holistic means is a lifelong process, but the moment you take that first step, you’re already on your way to improvement. At Family Psychiatry and Therapy, we’re dedicated to helping patients in New Jersey look at their anxiety in a new light. We might recommend medication, but we may also encourage you to supplement it with lifestyle changes, therapy, or mindfulness. We’re here to offer personalized care without you ever needing to leave your home. Contact us today for details about our telepsychiatry services.