I have bad anxiety and I don't want to take pills..?

Question

Is there anyway to relieve anxiety and all the fears i have(phobias, they come with the territory)? What can I do to relax? Advice.

I dont want to use meds i want to overcome these fears on my own.

Answer 1

I would recommend that you:
1. Speak with a licensed psychotherapist specializing in Cognitive-Behavioral therapy, where you can learn how to manage anxiety based on the relationship between thinking, feeling and acting.
2. Explore physical activity, which is very important in the treatment of anxiety and depressive disorders. This does not mean you have be out running a marathon, but a good walk a few times a week can help the body discharge the physical symptoms of anxiety, while increasing the "feel" good neurotransmitters in the brain (yoga is a great choice too as it address the next issue along with physical activity).
3. Slow deep breathing and counting can help reduce episodes of severe anxiety.
4. Very important! Consistent, positive self talk can also help reduce anxiety overall--in this capacity it is important to each day plan your thoughts. Try to remember positive memories in as much vivid detail as possible, identify positive events of the day, and positive individuals in your life on a daily basis. It is important to avoid negative thought patterns (you may wish to look at the self-help book "Mind over Mood").
5. Additionally, it is very important not to avoid the situations/people/objects you are fearful of (unless this is necessary), as avoidance tends to signal your brain to keep feeling anxious.

I noticed some individuals posted about herbal supplements, a word of caution, if you try an herb, particularly Kava Kava and are prescribed a benzodiazepine (Xanax for example) it can lead to serious complications and suppress your respiratory function, leading to coma and in some cases death. Research has supported the use of Kava Kava in treating mild to moderate anxiety but it cannot be mixed with other psychiatric medications.

Best,
Katie MacDowell, M.Ed.
Masters, Counseling Psychology
Doctoral Candidate, Clinical & Health Psychology

Answer 2

I have suffered with anxiety a long time ..some better than others and some worse.The best thing to do for you ..if you don't want to take medication on a regular basis ...I hate it too.. but ask your doctor to give you a beta blocker thus keeping your heart rate from sky rocketing if it does when you have anxiety if it doesnt.. dont worry about the beta blocker but talk to your doctor and tell him that you dont want to be on a medication all the time.. Ask him for a mild tranqualizer that can be used in a emergency.I kept a bottle of these in my pocket for almost two years ,it wore the label off them.. but it gave me security..Then find a trusted friend to talk to and let them know you have anxiety and phobias and ask them if you can call them when you are feeling that way ..or a thearpist is good too..but when it comes to therapist they don't seem to be around when you are getting really anxious therefore the trusted friend..but anyway.. some therapist are on call alot and I have had a few that I interupted their family outtings and their dinner parties and such but they did help me at my very worse...The doctor will understand that you don't want to be on meds..just tell him you need an emergency med.. it helps believe me.I was without anxiety for many years ,and it helped that i knew that I could take the med if needed.I am back with anxiety again and they tried to stick me on a med which made me very ill.. I quit it and kept the tranquilizer..and it helps in a pinch..Hope this helps you .. There are many ways to relieve anxiety and stress ...just look up on the search engines ways to eliminate stress and anxiety there are a million sites with alot of good advice..

Answer 3

Try yoga, or any other exercise. Yoga is very relaxing and like any exercise, it causes the brain to release endorphins, which is the "happy" hormone. Also, eating almonds and other certain foods help with anxiety as well...

"Don't Be Nervous...
Feeling stressed, nervous, or anxious? Calm down with some low-fat dairy or a handful of almonds. Both foods are rich in calcium, and calcium is great for reducing anxiety and making you feel calm and relaxed. HG's Calcium Pick: Yoplait Light, Thick & Creamy (100 calories, 0g fat)."

Answer 4

Pills may be a sensible option for you if you have a serotonin deficiency. This causes anxiety and fears, you won't get better until you address the low levels of serotonin in your brain. Refusing to take medication is like refusing a hearing aid or glasses if you need them. Serotonin is a natural chemical in your body. sometimes some people just don;'t have enough.

Answer 5

self hypnosis
The subconscious regulates your bodily sensations, such as taste, touch and sight, as well as your emotional feelings. You have to tap into that part of your brain in order to release that pattern of anxiety and anxiety-related physical feelings. You can't talk yourself out of it because your rational mind doesn't deal with those feelings-- that would be like trying to stop yourself from breathing- you can hold your breathe but you can't not breathe.

Answer 6

Contact me on my e-mail (kind of strange e-mail adress) to give you a pdf document (Personalized Depression Treatment) that you can use to cure yourself. It's very good. Worked for me. Depression has a lot to do with anxiety...ok ? Second you can use psychology yto cure you. First you have to believe you want to be cured, so use AUTOSUGGESTION to convince yourself of that. Just say to yourself out loud and in your mind something like: "I want to be cured !", "I believe I can be cured !", "I desire to be cured !", etc. Or use self-hypnosis to cure yourself. It works kind of the same way as autosuggestion except that to recieve messages to your deeper mind you have to exnter a trance (very safe thing) like this: Go into a room where you won't be bothered, lay down on a bed or couch. Relax your muscles, be very relaxed...Try to empty your mind. Once you are relaxed count very focused form 1000 to 0, just untill you feel yourself captured completely (just like when you watch tv). Now your deeper mind is open for suggestions: Repeat many many times in your head while staying relaxed: "I want to be cured", stuff like this. And believe it...motivate yourself...To realize something you first must believe in it...I know how dreadfull anxiety must be...I had severe depression and anxiety and believe me: You have it too...Anxeity and depression are bound together ! Really hope you get better !

Answer 7

Depends what kind. Usually they are addictive, but you can be slowly taken off at some point and you won't have withdraws... most people you probably know are on them. They work. Give it a shot and if you have any concerns ask your doctor.

Answer 8

I have read some litterature about panic attacks. But they allways seem to have a more scientific approach and that is nothing I need in my struggle to survive those horrible panic attacks. This is a "hand on" and very practical book. I felt it was written to me. I am sure that you are going to feel the same.

Joe Barry writes exactly how I think. The examples are perfectly described. And the method is genius. I recommend this book and thanks Joe Barry for writing it. It changes your life

Answer 9

There is an herb called valarian root that is said to help with anxiety. It smells awful, but is supposed to work.

Answer 10

if you don't want to go see a therapist, you should try phone therapy/coaching with this woman Lauren who I've worked with before. she's great: http://www.personalcoachlauren.com