Alternative Supports for Anxiety
To exist is to experience stress on some level. Ouch? Much to my own inner-child’s disappointment, I’ve come to accept (with the help of extensive clinical research) that the mind simply is not wired for perpetual happiness or contentment. Instead, it’s programmed to prioritize survival and safety. Which is why everyone experiences anxiety to varying degrees. We humans worry, period. Acknowledging that stress and anxiety are experiences to look out for and manage throughout life is not only realistic, it allows us to see clearly and therefore act intentionally to support ourselves through life’s stressors.
When we can put down the struggle with anxiety and stress, meaning releasing the expectation that it shouldn’t be there, or that something is wrong with us, we have more options. So instead of denying anxiety or wishing it away, we can take comfort in the fact that anxiety is a universal human experience and commit to showing up with kindness daily.
Committing to treating anxiety with kindness can take many forms.
Regardless of the severity of your anxiety, if you’re on a path of being mindful of its impact, you’re likely curious about how you can manage anxiety and stress as a part of your overall health and wellness efforts. Luckly, there are a myriad of approaches, practices and services out there that can support and reduce anxiety.
If you’ve spent some time in the online mental health space, you likely know that talk therapy is typically the first suggestion when it comes to anxiety. No matter how your anxiety shows up, speaking to a therapist is a wonderful step towards finding greater wellbeing. Talk therapy for anxiety is well researched and shown to be effective. Within the umbrella of talk therapy, there are many treatment approaches. Some treatments, such as CBT, ACT, DBT and ERP are particularly helpful and are “go-to” modalities for the treatment of anxiety. Newer approaches like Compassion Focused Therapy are growing in popularity for combining traditional therapeutic strategies with neuroscience and mindfulness principles.
As a supplement to therapy or perhaps a support after completing therapy goals, many people will also benefit from taking other actions to manage anxiety and to feel their best. When anxiety feels typically mild and/or manageable, self-care approaches may be all that’s needed to feel that you are handling life's ups and downs in a realistic and supportive way.
important caveat (therapist’s love their caveat’s) There are some pretty unhelpful and harmful aspects of the broader “wellness culture” IMO. By reviewing alternative approaches to managing anxiety, I in no way endorse that it’s realistic to “self-care” your way out of any mental struggle or illness. There are systemic issues and certain experiences that need the care and guidance of mental health professionals. When in doubt, always consult with a licensed mental health provider.
AHEM *clears throat* Enter activities and practices that help manage anxiety and enhance wellbeing.
Not every one of these alternative approaches will help or be appropriate for every person, but they are shown to be effective for many. Without further adieu, a sampling of alternative approaches for anxiety:
Yoga
The ancient practice of yoga dates back between 5,000 to 10,000 years! Hailing from ancient India, yoga developed and evolved through the centuries as a group of spiritual, mental and physical practices and an overarching philosophy on life. The goal of yogic practice is to still the mind, gain insight and develop awareness. There are many schools of yogic thought and practice. Some emphasize meditation, others ritual, and more commonly in the west, yoga is associated with physical postures. You may be surprised to learn that the postures, known as asanas, did not play a central role in any ancient tradition. Despite this, asana practice has exploded in popularity worldwide. Whether you practice yoga in a spiritual or secular sense, there are physical and mental health benefits both of which can help to support and reduce anxiety and stress levels.
Western yoga commonly combines physical movement, controlled breathing, meditation and relaxation. These practices are often described as enhancing our mind-body connection. Developing skills to influence our mental and physical peace through yoga can make a significant impact on anxiety, its intensity, and the resources you have to respond to anxiety and stress when it flares. Most yoga classes will emphasize mindfulness and non-judgement which are both beneficial for anxiety. Feeling connected to your body and moving it regularly can improve sleep, chronic pain and other health conditions that can impact anxiety. Also worth mentioning, attending yoga classes at your local studio can be a source of community support and friendship!
Mindfulness
Another important contribution from eastern spiritual practices such as Buddhism, Zen and Tibetan meditation (among others), mindfulness is the practice of intentionally bringing one's attention to the present moment without evaluation. Mindfulness allows practitioners to notice how the past, present and future play out in the mind as an ever changing flow of mental activity. There are many ways of practicing mindfulness and experiencing the mental health benefits. Common approaches include awareness of breathing, body-scan meditations, guided visualizations and walking/moving meditation.
Mindfulness has been a buzz-word in the wellness space for years, and for good reason. The practice has been studied extensively by psychologists and has been incorporated into evidence-based treatment models by therapists and other wellness professionals. It is associated with decreases in avoidance behaviors and increases in one’s ability to tolerate and move through difficult emotional experiences. It is also a means to develop self-knowledge and wisdom that can certainly help when it comes to anxiety and stress. By practicing mindfulness, you get to know yourself, your triggers, and what works well for you more intimately, thus empowering you to take effective action when anxiety strikes.
Massage and Aromatherapy
It’s not only for pampering yourself! Massage and aromatherapy can help manage anxiety, depression and insomnia among other conditions. Massage can lower the amount of cortisol in the body, and increases serotonin levels. A massage or an aromatherapy session offers a safe space for the body to rest and feel nurtured, which are two mental states that support anxiety relief. Massage also allows you to focus on your mind-body connection, which helps you during the appointment and afterwards, as you gain body awareness and practice relaxation and responding to physical needs in a kind and gentle way.
Aromatherapy can be another in-road to our emotions, as smell has been linked to the emotional centers of the brain. Inhaling calming scents during a massage will enhance the relaxation factor. Practicing aromatherapy on your own can also be a part of a wellness routine that marks transitions like sleep, work to rest, or as part of your morning routine. Be sure to use essential oils in safe methods and have fun experimenting with what scents invite different emotions and feelings of calm or relaxation.
Functional Medicine & Routine Healthcare
If you struggle with anxiety, you know that it isn’t just all in your head. The body based aspects of anxiety can include poor sleep, gut health concerns, aches and physical tension, just to name a few. Functional Medicine is growing in popularity largely because it offers a “root cause” approach to symptoms, as opposed to only treating symptoms. While this is beyond my scope as a therapist to advise on, there is promising research out there that suggests a link between nutritional and vitamin deficiencies, gut health, hormones and anxiety. A functional medicine practitioner may be particularly well suited to investigate whether making certain lifestyle changes can support or reduce experiences of anxiety.
Don’t be discouraged if seeking a functional medicine specialist is not accessible. Keeping up to date with routine healthcare is an act of self-care that can certainly help with anxiety. Many people may not think to address mental health in their health care appointments, and there may be some lingering stigma about doing so. Finding and speaking candidly with trusted medical professionals about anxiety and related symptoms may lead you to some impactful support or changes. I often tell clients, it’s the medical practitioners job to treat you with respect and take your concerns seriously. Try to push back on the thought that you shouldn’t bring it up, or speak with a therapist if healthcare anxiety is feeling like a barrier.
Exercise
Finding joyful movement, meaning any physical activity that you enjoy, therefore will be more likely to repeat, is key here. If that means walking, roller skating, or rock climbing, it’s not so much what you do as how it makes you feel. Research consistently shows that those who exercise regularly are resilient to emotional ups and downs, and experience less anxiety on average than those who do not exercise much. For anxiety in particular, exercise can help to reduce anxiety related muscle tension. It can also be a brain break or helpful distraction from what’s causing you to be anxious. Often people report that the time during and after exercise is a time of greater calm, optimism and overall well being as compared to the rest of their day. Exercise that brings up the heart rate (like a brisk walk or run) creates changes in the brain and increases the availability of anti-anxiety neurotransmitters. Pretty amazing!
I have sat with many clients and struggled myself at times with all or nothing exercise maxims, that make it more difficult to exercise, even though hidden in that self-criticism or black and white thinking is a good intention to be well. Taking a compassionate approach to exercise, by meeting yourself where you are, accepting that obstacles will happen, and being understanding towards yourself will be more beneficial in helping you achieve your goals. Focus on how you feel, and less on how your body looks. There are benefits to movement no matter what, so watch out for anxiety-inducing exercise goals and punishing routines handed down from our diet and body critical culture.
My wish is that by covering some of these alternative approaches, you feel inspired to seek out ways that you can commit to being there for yourself with compassion. These suggests are but a few of the many alternative supports for anxiety. Whether you try out some that I’ve mentioned here, or go your own way and get curious about what feels good to you. (forest bathing, anyone?) In the end, it doesn’t matter what you do, but the intention that you have behind doing it. May you be well!
