Alternatives to Anxiety Therapy

Specialist treatment may not be an appropriate first step in dealing with your anxiety issues or you may not be able to start therapy immediately. Here are some alternatives you might consider, including one that you can start today. 

You can do nothing and hope the anxiety issue goes away with time. This works in a few situations, especially for children who frequently outgrow their anxieties as they get older and their brains develop.

For adults, waiting is a less good option because anxieties often get stronger over time. If your anxieties issues are infrequent and do not interfere with your activities, you can try watchful waiting. Be alert for signs that your anxiety reactions are becoming more intense, you are avoiding doing more things because of anxiety, or that you are adding more 'safety actions' to your routine.

Some people try using substances to blunt or prevent feelings of anxiety. This may include herbs or supplements, alcohol, marijuana, CBD, street drugs or prescription anti-anxiety medications. 

Marijuana, cannabis, THC, hashish, and CBD may be legal or available by prescription and promoted as helping with anxiety. However, the effects of these drugs vary between individuals, and they are known to trigger panic attacks. Edible products are especially likely to trigger panic attacks because it is hard to know how much you have ingested. The effects can be delayed and then hit hard. 

Prescription medication may be a good short-term solution for activities and situations you do not face frequently. For example, if you fear enclosed spaces, a short acting anti-anxiety medication may allow you to tolerate an emergency MRI.

However, substances or medications are generally not helpful for anxiety in the long-term. Substances can make you feel medicated, interfere with your functioning, or lead to addiction. Some substances help initially but make anxiety worse over time. 

Even when medication is helpful, research shows that therapy and medicine provide better long-term results than medicine alone. If you are taking medication for anxiety, continue taking it as directed until you receive new instructions from your health care provider. Certain anti-anxiety medications must be discontinued gradually to avoid problems.

Self-help can be a good step because you may get over your anxiety on your own or it can help prepare you to benefit from therapy. And you can start right away by downloading an e-book. My book Overcoming Anxiety and Panic interactive guide (Hands-on-Guide 2019) explains the causes of anxiety, how the instinctive responses to anxiety can create a vicious cycle, and how to break this cycle. Although this book focuses on anxiety and panic, the concepts apply to fears, phobias, and other types of anxiety.

Many people start feeling better after reading just the first section of this book. Understanding the causes of anxiety, what happens during a panic attack, that anxiety symptoms are safe (even though they may feel scary), and that you are not going crazy just because you panic can be a huge relief. 

As explained in this book, some people find it helpful to enlist a friend or family member to help them overcome their anxiety. Cooperating with someone can be especially helpful when completing certain forms and doing the physical exercises. 

If you do decide to see a therapist after reading this book, the appendix will help you find someone who can help you. Sharing your forms and records from this book with your therapist can help jump-start therapy and speed your progress.