In general, from the perspective of Western medicine, when encountering symptoms, taking medication may be one of the most common options. Especially for patients with anxiety disorders, almost all doctors may recommend medication to the patients.
However, in modern medicine, most people are aware that any medication may have side effects. Therefore, if it is possible to improve without medication, then it is worth understanding and trying this option. So, can anxiety disorders be cured without medication?
In reality, the condition of each patient with anxiety disorders is different. Therefore, it is not practical to say that all cases can be cured without medication.
However, in practical treatment cases, for milder cases of anxiety disorders, it is indeed possible to achieve effective recovery without medication through self-improvement, psychological counseling, or non-drug treatments. But for severe anxiety patients, it is still advisable to seek judgment from professional medical personnel.
Based on the current situation, for severe anxiety patients, most doctors still recommend medication, along with considering the addition of psychological counseling or other treatment methods, which may lead to better treatment outcomes. Therefore, there is no definite answer as to whether anxiety disorders can be cured without medication.
However, if your anxiety symptoms are mild and you have not yet taken medication, and you want to improve and treat anxiety on your own, then perhaps you can consider the following improvement methods without medication:
â–² Psychological Counseling
Work stress, intimate relationships, family issues, physical and mental traumas are common topics that trigger physical and mental symptoms, coupled with each person’s growth experiences and personality traits, leading to complex interactions. A counselor can accompany you through crises, manage symptoms, understand yourself, and gain a deeper and richer experience of life.
â–² Healthy Foods
From a nutritional perspective, some healthy foods may help improve anxiety conditions, such as foods rich in Omega-3 like high-quality fish oil or other fats, as well as Vitamin B, D, magnesium, zinc, or melatonin, may aid in alleviating anxiety.
â–² Dietary Adjustments
Low blood sugar can cause anxiety, while sufficient protein intake helps stabilize blood sugar, avoiding emotional fluctuations.
Some experts believe that eggs not only provide protein but also contain a nutrient called choline, a lack of which can trigger anxiety. A balanced and diverse diet helps maintain the balance of brain chemicals, keeping a person calm, so the intake of meat and various fruits and vegetables is necessary.
Nutrition experts have also identified some minerals possibly related to anxiety – magnesium. Because anxiety and stress deplete magnesium levels further, leading to a vicious cycle, increasing intake of magnesium-rich foods can help alleviate anxiety. Foods rich in magnesium include: dark chocolate, avocado, nuts, legumes and seeds, whole grains, fish, bananas, and dark green vegetables.
At the same time, experts suggest refraining from consuming certain foods during anxiety to avoid exacerbating anxiety:
· Spicy Foods: Spicy foods can cause excessive stimulation, affecting sleep quality and triggering anxiety.
· High-Sodium Foods: High-salt foods can slow down metabolism, leading to increased fatigue, so it is not recommended; e.g., canned foods, various pickled products, etc.
· High-Fat Foods: Some fast-food items marketed as “junk food,” like fries and fried items, can induce drowsiness, fatigue, and trigger anxiety.
· Caffeine-containing Drinks: Colas, teas, or energy drinks may contain caffeine, which in excess can increase adrenaline secretion, leading to heightened anxiety.
· Sweets: While sweets may temporarily calm emotions, they can cause fluctuating blood sugar levels, affecting emotional stability.
Additionally, for self-regulation, you can try the following 5 different methods:
â‘ , Exercise
Exercise has a very positive effect on almost all physical and mental health conditions and the right exercise strategy may be more effective than medication. When we exercise to a certain extent, the brain releases dopamine, and exercise helps us eliminate waste from the body, improves metabolism, promotes health, and aids in sleep.
Among all forms of exercise, we recommend engaging in aerobic exercises, such as walking, hiking, swimming, cycling, aerobics, jogging, yoga, etc. If you haven’t developed an exercise habit yet, we also recommend starting with a small amount of exercise at a fixed time, gradually increasing frequency and intensity. Consistent exercise will greatly help your physical and mental health and alleviate anxiety.
â‘¡, Maintain Mindfulness
What is mindfulness? Mindfulness is “living in the moment,” allowing your mind to focus and be aware of all things, deliberately concentrating on the present moment, accepting all feelings without judgment, so such mindfulness practice can be applied at any moment.
For example, when eating, we can focus on the sensations of eating, feel the temperature, softness of the food, sensations at the moment of ingestion; when walking, we can focus on the feeling of the feet touching the ground, the swing of the thighs and hands; when breathing, we can feel the temperature of the air inhalation and exhalation, the speed of breathing, etc.
At any moment, we can practice mindfulness and maintain mindfulness. By maintaining mindfulness, we can achieve a good balance of body and mind, and of course, anxiety can be kept at bay.
â‘¢, Massage for Relief
Massage can relieve anxiety, and there are many self-massage tools available now. Among them, the very popular ones in recent years, like the “massage gun” or “massage ball,” can provide good muscle relaxation. However, before using these tools, please ensure you are using them correctly, as excessive massage may not achieve relaxation and may even harm health.
â‘£, Connect with Nature
Research shows that spending about 15 minutes in proximity to the forest can lower blood pressure and enhance a sense of calm. If you live far from the forest, going for a walk in the park or by the river, or simply looking at green plants can have a relaxing effect.
⑤, Self-Hypnosis Healing
Self-hypnosis healing works for anxiety disorders by guiding oneself into a deep state of relaxation, utilizing the powerful subconscious mind for psychological suggestion and self-regulation, thus effectively alleviating anxiety, promoting psychological balance, and self-recovery.
It is important to note that if the cure of anxiety disorders is defined as completely being free from anxiety, then it is certainly not easy to achieve. However, if we hope to overcome anxiety without relying on medication and not being troubled by anxiety, it is entirely possible. As long as we have confidence in ourselves and use the correct methods, every patient has the opportunity to conquer anxiety.
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