Eight Unusual Ways to Deal with Anxiety
Anxiety disorders are the most common mental health disorders across the United States, and worldwide. Affecting over 40 million people in the U.S. alone, chances are that if you don’t suffer from anxiety, you know someone who does. Unfortunately, as many as 30-40% of people with anxiety never get treatment, and only up to 15% of anxiety sufferers are seeking treatment right now. This means that millions of people are left suffering without treatment. Instead of relying on traditional treatment options, looking at unusual anxiety treatments can help those who fall through the cracks.
When someone experiences a mental health challenge in the U.S., the most common treatments available are medication and talk therapy (CBT, psychotherapy, etc.). But what if those options really aren’t options for some people? Whether due to stigma, financial challenges, or a lack of access to resources, many people would rather live their lives suffering from anxiety than consider medication or therapy. Are there other options for those who cannot or will not use medication or therapy? The answer is yes.
Eight Unusual Anxiety Treatments, the Options
Laughter
As human beings, we are wired to respond positively to laughter and smiling. This connection is so strong that we can simply smile at ourselves in the mirror and still feel the benefits of smiling. Of course, there’s no smiling away a panic attack. But distraction with something funny just might do the trick.
Laughter works even better than smiling at relieving anxiety. In fact, laughter therapy is a thing, and laughing daily reduces stress, depression, and (you guessed) anxiety. On a physical level, laughter reduces cortisol (the stress hormone) and raises dopamine and serotonin neurotransmitters. So, make watching something funny part of your daily routine. Start collecting your favorite funny stuff in a calm state so you are prepared when anxiety hits hard. And if anyone questions why you watch stand-up comedy during all future family functions, you just tell them it’s for your mental health.
Refocus your Attention
I touched on this above, but distraction is essential during panic attacks. Get your mind focusing on something besides the feeling of impending doom, and you will drastically reduce the lifespan of that attack. It can be challenging to just stop thinking about the root of your anxiety, or to stop thinking you’re going to die during an anxiety attack. But knowing what to do to refocus your attention can help. This is where tricks like playing with Play-Doh, adult coloring books, and reading books come into play. Plan out your distraction tools in a calm state so you are prepared when anxiety hits hard. Here are a few distraction ideas to get those creative juices flowing.
Create a happy or calm playlist to play anytime anxiety strikes
Go outside, take a walk, sit in the sun, count the clouds, sit and breathe in fresh air
Yoga
Focus on a fidget spinner, play with playdoh, do something physical with your hands
Name 5 things you see, 4 things you feel, 3 things hear, 2 things you smell, 1 thing you taste
Puzzle
Read a book or magazine
Watch your favorite TV show
Watch funny YouTube videos
Journal
Play a game
Listen to Music
Listening to music can be considered another form of refocusing attention. But music can be much more effective at relieving anxiety than simply playing with Play-Doh. Listening to relaxing music can relax both mind and body, lowering levels of stress hormones while providing a soothing distraction at the same time. Music can change your energy, your mood, and even your brain functioning.
What music works best for reducing anxiety? Some say that Native American, Celtic, Indian stringed instruments, drums, and flutes are effective at reducing anxiety. Sounds of nature, waves, rain, and thunder also work well. But it really comes down to your personal musical preferences. If screamo music makes you relax, have at it.
Meditation / Yoga
If you want to take a more holistic approach to dealing with anxiety, meditation and yoga are great tools for helping achieve an inner sense of peace. Practicing meditation, including breathing techniques, and yoga can help reduce stress, build core strength, relax the mind, and encourage a sense of well-being. Starting a meditation routine in the middle of an anxious moment is not always possible. If you are new to meditation, I would recommend starting with a guided meditation routine, to keep those pesky anxious thoughts at bay. Some of my favorite places to find guided meditations are:
Headspace
Insight Timer
Calm
YouTube
Acupuncture
Acupuncture is an ancient practice. It is a staple of Eastern medicine and becoming increasingly more popular in the West. However, it is still a little unclear how effective acupuncture is for anxiety treatment. Some people swear by it, others not so much. Unfortunately, research is sparse and alternative forms of treatment do not get much funding for research, which doesn’t help. The little research done is promising specifically for the treatment of Generalized Anxiety Disorder. And researchers are confident that acupuncture won’t make anxiety worse. So, it might be worth a try.
Medical Marijuana
Speaking of controversial alternative medication, many people with lived experience claim medical marijuana is great for anxiety (myself included). Meanwhile, many doctors and therapists stand firm that marijuana is not the answer. With most of the country legalizing cannabis in one form or another, and common knowledge that marijuana is directly responsible for zero deaths ever, the days of Reefer Madness are over. But can it help with anxiety? Let’s look at the research.
First, the type of marijuana and the method of consumption impact how the body reacts. Many experts also suggest that lower levels of THC consumption can decrease anxiety, while higher levels can have the opposite effect. On the other hand, CBD can help relieve anxiety symptoms at any dose. The important thing to remember is everyone is different and responds to marijuana differently. In fact, marijuana may trigger psychosis in some. Keep that in mind when considering whether or not to try marijuana for anxiety. Just because it’s legal doesn't mean everyone should take it.
Walking / Exercise
It’s true that exercise can reduce depression and anxiety. Plus, it doesn't have to be an intense exercise to make an impact. Even taking a walk around the block can help. Walking may sound silly, but the truth is going for a walk requires movement and breathing, both of which are great alternative ways to use anxious energy and increase blood flow. Walking also provides a way to refocus your attention (distraction 101). Walking can harmonize your body and even prevent panic attacks for some.
Use an App
There are apps for pretty much everything these days. Need to find the nearest public restroom? There’s an app for that. Want an app with a button that does nothing? There’s an app for that. Want to talk to your cat in cat language? There’s an app for that. Got anxiety? There are plenty of apps for that.
Want to try guided meditation? Try apps like Headspace, and Calm (mentioned above). Want to listen to relaxing music? Apps with free relaxing sounds and music are available. Want to give adult coloring a try but stress about staying in the lines? Get an adult coloring app (those are actually pretty fun). Want to give a type of therapy a try, such as CBT? There’s an app for that. Want a worry box? Give that app a try. Want to start tracking your exercise or walking routine? There are lots of apps for that. Start browsing the app store if you don’t know where to start.
At the end of the day, life can catch us all off guard now and then. 40 million adults suffering from an anxiety disorder do not include the other millions of people who feel anxiety daily. When we stop, breathe, and prepare ourselves with effective coping tools, anxiety is possible to control. It doesn’t have to control you anymore. If talk therapy and medication aren’t working, keep trying alternative approaches to anxiety treatment. Keep trying the unusual anxiety treatments. You are worth it.
