10 Strategies to try before anti-anxiety medication

Anxiety disorders affect millions of people worldwide, and while medication can be a helpful solution for some, it's not always the first line of defense. Naturopathic medicine emphasizes the use of natural methods to address health issues, including anxiety. Before considering anti-anxiety medication, it's worth exploring holistic approaches to managing anxiety. In this blog, we will discuss ten naturopathic strategies to try before resorting to pharmaceuticals.

1. Check for Underlying Medical Conditions:

Before addressing anxiety symptoms, it's essential to rule out any underlying medical conditions that might be contributing to your anxiety. Hyperthyroidism, anemia, and hypoglycemia/diabetes are examples of conditions that can mimic anxiety symptoms. Consult with a healthcare provider or naturopath to assess your health and get access to testing. You can book in for an appointment here so we can order these tests for you.

2. Food Intolerance Testing or Elimination Diet:

The gut-brain connection is well-established, and food intolerances can exacerbate anxiety symptoms. Consider a food intolerance test or try an elimination diet to identify trigger foods. Common culprits include gluten, dairy, and refined sugars. By eliminating these foods, you can reduce inflammation and potentially alleviate anxiety. The food intolerance test that we recommend, tests for intolerances of over 96 foods which we can order for you in clinic when you book an appointment.

3. L-Theanine:

L-Theanine is an amino acid, and it has been shown to have calming effects on the brain and help to manage anxiety by reducing the stress response. L-Theanine promotes relaxation without drowsiness, it increases GABA levels, enhances Alpha brain waves, modulates neurotransmitters and is non-addictive and safe.

4. B Vitamins, Especially B6:

B vitamins play a vital role in maintaining optimal brain function. Vitamin B6, in particular, is crucial for the synthesis of neurotransmitters like serotonin and GABA, which regulate mood and anxiety. A deficiency in B6 can lead to increased anxiety, so ensure you have an adequate intake through your diet or supplements.

5. GABA (Gamma-Aminobutyric Acid):

GABA is a neurotransmitter that inhibits excessive brain activity and promotes relaxation. Taking GABA supplements or consuming foods that support GABA production can help calm your nervous system and reduce anxiety.

6. Magnesium (Citrate or Glycinate):

Magnesium is a vital mineral that plays a role in hundreds of biochemical reactions in the body, including those related to anxiety and stress management. Both magnesium citrate and glycinate are well-absorbed forms of magnesium that can help relax muscles and soothe your nervous system.

7. Meditation and time in nature:

Mindfulness meditation and spending time in nature are powerful tools for managing anxiety. Regular meditation practice can help rewire your brain to respond more calmly to stressors, while connecting with nature can provide a sense of tranquility and reduce the feeling of being overwhelmed as well as provide all of the benefits of grounding.

8. Diaphragmatic Breathing and Breathwork Techniques:

Learning to control your breath can have a profound impact on your anxiety levels. Diaphragmatic breathing and breathwork techniques can activate the parasympathetic nervous system, promoting relaxation and reducing the "fight or flight" response.

9. Cold Exposure (Ice Baths or Cryotherapy):

Cold exposure may seem unconventional, but it can help regulate the stress response and reduce anxiety. Techniques like ice baths or cryotherapy can stimulate the release of endorphins and enhance your ability to handle stress.

10. Emotional Freedom Technique (EFT):

Emotional Freedom Technique, or EFT, is a form of acupressure that can help alleviate anxiety by tapping on specific meridian points while addressing emotional concerns. EFT has been shown to reduce stress and anxiety and can be a valuable addition to your naturopathic toolkit.

These ten strategies offer a holistic approach to managing anxiety before considering anti-anxiety medication. Remember that every individual is unique, and what works for one person may not work for another. Consulting with a qualified naturopath can help you tailor these strategies to your specific needs and lifestyle which you can book in for here. By taking a proactive, natural approach, you can effectively manage anxiety and improve your overall well-being.