As people living in the 2000s, we are used to frequently hearing about anxiety. For all of us, the level of anxiety accelerated when the COVID-19 pandemic hit all over the world in 2020. In addition to the general anxiety about life, traffic, and relationships, now, many people worry about job security, health, and being isolated.

Home remedies such as improved sleep, aromatherapy, or exercise can be very helpful but if you are experiencing constant and severe anxiety, it may be a good time to seek outside help.

For decades, approved and accepted treatment for anxiety has been -and still is- antidepressants. However, as we progressed through the years and gathered more research, we can now rely on other alternative methods as well. If you are like me and don’t like the side effects of medications or don’t feel good when you use medications, here are a few holistic methods that don’t require Rx and don’t have side effects:

*If you are experiencing severe anxiety please check with your doctor before relying fully on these methods.

Acupuncture

Acupuncture is a practice of Chinese Medicine that works with meridians throughout the body. According to Chinese Medicine, there are about 2000 meridians in our body and they are responsible for creating energy in the body and energy flow. When the flow of energy is disturbed, it can cause physical and mental problems.

A research study from CNS Neuroscience & Therapeutics concludes that acupuncture can offer great results for people who suffer from general anxiety and are resistant to traditional therapy. Another research that was done with nicotine users points out similar results as well. The article that was published in Neuroscience Letters suggests that acupuncture was able to help with reducing anxiety during nicotine withdrawal.

Hypnotherapy 

Hypnotherapy is a therapeutic tool that deals with the subconscious mind. During hypnosis, the body and mind calm down which makes it possible for the imagination and emotions to surface themselves. From there, with the hypnotherapist’s directions, there may be relief techniques, imagery journeys, or positive suggestions.

In a review of studies that was published in the International Journal of Clinical and Experimental hypnosis, participants who received hypnosis improved their anxiety symptoms by about 84% more than the control group. In other words, hypnotherapy was found to be a non-medicated, cost-effective, and non-addictive support for anxiety. Another article that was published in the Menninger Clinic Journal by William H. Smith points out that “because hypnosis exploits the intimate connection between mind and body, it provides relief through improved self-regulation, and also beneficially affects cognition and the experience of self-mastery.”

Self-hypnosis

Self-hypnosis is a form of hypnotic state that is created within, in the mind. Just like hypnosis, self-hypnosis carries naturally calming and relaxing effects as well. Think of it as an organized form of meditation in which you lead yourself down to the hypnotic state through calmness and relaxation.

According to an article that was published in the journal of Expert Review of Neurotherapeutics, self-hypnosis has been found to ease anxiety in medical issues as well such as migraine headaches, pre, and post-surgery anxiety, chronic pain, and dental operations.

EFT

EFT (Emotional Freedom Technique) is a form of tapping that uses meridian points just like acupressure to release trapped energy out of the body. By rebalancing the energy and helping to release the negative attachments, EFT can help with controlling anxiety.

A 2016 review that was published in the National Library of Medicine concluded that EFT is a significantly helpful technique for anxiety relief. Participants not only experience relief from distress but also, experienced the triggers disappearing as well. If you think about it, EFT is a simple holistic tapping technique that opens up the energy channels but its power on the body and the mind is immense.

Biofeedback

Biofeedback is a therapeutic tool that can facilitate controlling one’s body functions in different ways. The feedback that is received through the Biofeedback device helps you make the necessary moves in order to achieve the results that you want. These moves can be anything from relaxing certain muscles to changing the breathing. Biofeedback is a great way to train the mind and the body to be calm rather than anxious by using the constant feedback the body is giving.

There is plenty of research supporting that Biofeedback provides positive results and helpful release for people who suffer from general anxiety. For example, according to one study, the participants who received Biofeedback treatment reported having reduced sleep problems, anger, and trait anxiety.  Another study agrees that Biofeedback offers a promising treatment for self-reported stress and anxiety relief.

Massage

Who doesn’t enjoy a good massage, right? What if I told you a massage can actually calm your mind in addition to relaxing your body? Well, turns out massage can help ease the fight-or-flight response by releasing the tensions in the muscle groups, improving circulation, and increasing flexibility.

Research from the U.S. National Library of Medicine concluded that participants who received massage reported to experience symptom reduction such as worry or depressive symptoms.

Breathwork

Breathing for therapeutic purposes has been around for a long time. It has been used for many purposes from hypnosis to meditation to create an altered state of consciousness. Throughout the years, there have been a variety of breathing techniques developed by different professionals. A few of the known ones are Holotropic breathing, Pranayama breathing, and Wim Hof breathing. These different methods stimulate the mind in different ways however, they all have one common ground: calmness and relaxation.  

When we are anxious, we are usually breathing shallow. Hyperventilating or feeling dizzy are just a few symptoms of anxiety. Breathwork improves oxygen intake by focusing on diaphragm breathing rather than chest breathing. Breathing also activates the parasympathetic nervous system which is the rest mode of our mind and body. This is a state of conscious calmness and relaxation.

***The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this Website.