Exploring Alternative Therapies For Anxiety: Your Guide To Relief Options

Anxiety disorders are the most common type of mental health condition today, and they affect children, teenagers, and adults worldwide. While primary treatment options such as therapy and medication are the traditional choices, there’s increasing interest in adding alternative therapies to the mix for potentially improved results.

Complementary and alternative medicine, or CAM, is an umbrella term that refers to techniques that fall outside of mainstream western medicine and can be used to address mental health challenges. Some examples include massage, yoga, meditation, and biofeedback. These methods aim to connect and treat both body and mind—and many won’t cause side effects like weight gain or sexual dysfunction as some other methods, like medication, might in some people. In many cases, a combination of traditional and CAM approaches can be a comprehensive way to treat anxiety symptoms. Here, we’ll give a brief overview of some common CAM therapies for anxiety.

Understanding anxiety disorders and anxiety symptoms

Several different conditions fall under the category of anxiety disorders, from generalized anxiety disorder and panic disorders to social anxiety disorder and specific phobias. Each condition has a distinct set of symptoms, and each person may experience them somewhat differently. That said, common signs of an anxiety disorder in general can include things like:

• Persistent, excessive worry

• Fatigue

• Muscle tension

• Restlessness and difficulty concentrating

• Irritability

• Trouble sleeping

• Panic attacks

Symptoms of an anxiety disorder can affect many parts of life, including work, school, relationships, physical health, and overall well-being. They also have the potential to worsen and contribute to other mental health challenges if left untreated. That’s why exploring both traditional treatment options and CAM therapies with the support of a mental health professional can be a valuable step toward relief and improved health.

Traditional treatments for generalized anxiety disorder and others

The first-line treatment for anxiety disorders and many other mental health conditions is some form of talk therapy. This process involves the individual meeting regularly with a licensed psychologist or therapist to talk about the mental health challenges they may be facing and to develop a set of strategies to address them. There are many different types of talk therapy that may be to treat depression and anxiety disorders, either one-on-one or in support group settings (depending on the modality), such as:

• Cognitive behavioral therapy (CBT)

• Exposure therapy

• Interpersonal therapy

• Dialectical behavioral therapy (DBT)

• Psychodynamic therapy

• Acceptance and commitment therapy (ACT)

In some cases, anti-anxiety medications may also be recommended as a potential treatment for an individual living with this type of disorder. Certain lifestyle changes specific to the individual, such as exercising regularly or consuming more healthy fats or other nutrients, may also be recommended. It’s typically suggested that any of these be used in combination with therapy as part of the treatment regimen to help relieve anxiety symptoms.

Popular alternative therapies for anxiety

In addition to the traditional therapies listed above, which are considered first-line treatments for anxiety, there are several types of complementary and alternative therapies that may be used in conjunction with them, such as the following.

Herbal supplements

While scientific evidence for the efficacy of herbal remedies and supplements for anxiety is mixed, some systematic reviews have indicated potential benefits of certain natural products in reducing anxiety. Examples of some natural or herbal supplements that don’t fall under the Controlled Substances Act and can be bought over the counter include chamomile (to help relax the nervous system) and melatonin (to aid in sleep). Be sure to consult with a healthcare professional before taking any supplement, as it may interact with other medications or have side effects.

Mindfulness meditation

The idea behind mindfulness meditation is to practice tuning into a nonjudgmental sense of awareness of the present moment. Over time, this practice may help a person learn to notice and shift distorted thoughts that may be causing anxiety and to avoid judgment of their own internal experiences—which has been linked to depression and anxiety, according to one review and meta-analysis on the topic.

Mindfulness-based stress reduction (MBSR) and loving-kindness meditation are popular techniques within this category of alternative therapies for anxiety, though there are many different options to explore. In general, mindfulness has been linked to potentially reduced anxiety levels. One recent, randomized clinical trial even suggests that the anxiety-reducing effects of daily meditation may be comparable to those of certain anti-anxiety medications.

Yoga and tai chi

Both of these holistic practices combine physical movement, breathing exercises, and relaxation techniques, which may help improve mental health, strengthen an individual’s awareness of their mind-body connection, and reduce anxiety. For instance, research suggests that yoga may be effective in reducing stress and symptoms of anxiety and depression. 

Acupuncture

Acupuncture is an ancient Chinese medicine technique involving the insertion of thin needles into specific points on the body to balance energy flow. It can be used for both physical ailments, such as back pain, and mental health challenges, such as anxiety. Research from randomized clinical trials suggests that it may soothe state anxiety and potentially reduce symptoms associated with generalized anxiety disorder, though research is ongoing.

Aromatherapy

Aromatherapy involves the use of essential oils extracted from plants—either through inhalation or topical application—to promote psychological and physical well-being. Some studies suggest that certain essential oils, like lavender and chamomile, may have calming and stress-reducing effects, potentially providing relief from anxiety symptoms. Remember to review safety guidelines for essential oils before use, such as always using a carrier oil, avoiding sun exposure after using them, not ingesting them, and not using them for or around children or pets.

Biofeedback 

According to the Mt. Sinai online health library, biofeedback is “a technique that trains people to improve their health by controlling certain bodily processes that normally happen involuntarily, such as heart rate, blood pressure, muscle tension, and skin temperature.” Biofeedback sessions with a trained clinician may eventually allow the individual to gain more control over their anxiety and stress responses by becoming increasingly aware of these processes.

Art or music therapy 

Creative expression through art or music can provide an outlet for emotions and serve as a therapeutic tool for those experiencing anxiety. Engaging in these activities may help reduce stress, promote relaxation, and foster a greater sense of self-awareness and emotional control. According to the findings of some randomized controlled trials, art therapy may help decrease symptoms of anxiety, improve quality of life, and improve emotional control abilities. 

Massage therapy 

Massage therapy involves the manipulation of soft body tissues to promote relaxation, improve circulation, and reduce muscle tension. Studies suggest that regular massage sessions may be beneficial for mental well-being in general, including potentially reducing symptoms of anxiety. 

Combining alternative therapies with conventional treatments

These holistic treatment plans can take many different forms, and their customization is exactly what makes them so powerful. For instance, one individual with anxiety might find DBT, medication, and acupuncture to be most useful in reducing their symptoms, while another may engage in CBT in a support group setting and practice relaxation techniques through regular yoga classes for best results. To find out what combination may be best for you, you might start by discussing the treatments you’re interested in with a mental health care provider.

Exploring online resources for anxiety relief

Again, talk therapy is a component of anxiety treatment for most people—but there are alternative options for this too. While talk therapy used to be conducted exclusively in person, it’s now offered online as well so that participants can attend remotely from anywhere. With a virtual therapy platform like BetterHelp, you can get matched with a licensed therapist in a matter of days and then meet with them via phone, video call, and/or in-app messaging. 

A growing body of research supports the potential effectiveness of online therapy for individuals living with anxiety. One systematic review and meta-analysis from 2021, for example, examined the effectiveness of internet-delivered interventions in treating symptoms of generalized anxiety disorder (GAD). Its findings suggest the effectiveness of internet‐delivered treatments for GAD.

To learn more about anxiety through additional online resources, you might check the websites of organizations like the American Psychiatric Association and the Anxiety and Depression Association of America. Both offer statistics and detailed information about anxiety disorders, treatments, and coping strategies.

In addition, there are many supplementary tools available online that you may find useful, including:

• Meditation and relaxation apps

• Online forums for peer support

• Videos or audio tracks with mindfulness exercises and techniques

• Self-help articles and videos about anxiety management

• Information on relaxation techniques like deep breathing exercises and progressive muscle relaxation