How to treat anxiety without medication, as identified by leading experts
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Nearly half of all adults (48%) living in the UK often feel anxious, new research reveals.[i] Leading health experts, who recognise that the UK is experiencing a ‘perfect storm’ of issues relating to mental health, reveal how to treat anxiety without medication.
The UK has seen a marked rise in generalised anxiety over the past decade, especially among younger people and women.[ii]Over 8 million people (around 1 in 10) are living with a diagnosable anxiety disorder at any one time,[iii] but this may not paint the full picture; new research has revealed that 48% of adults living in the UK often feel anxious, affecting their day-to-day life.i
The survey, commissioned by Lanes Health – owners of Kalms Herbal Remedies – reveals that the workplace is a major source of anxiety, with 38% struggling to balance work, home, and family life.i The cost-of-living crisis continues to take its toll, with over half (54%) citing financial worries as their primary day-to-day concern.i As a result of anxious thoughts, half of people (48%) struggle to switch off at night, creating a sleep debt that worsens anxiety symptoms.i
It is perhaps not surprising that there has been a sharp increase in the prescribing of most anti-anxiety medications. ii However, not all symptoms and experiences of anxiety warrant this type of medication. Current National Institute for Health and Care Excellence (NICE) guidelines encourage healthcare professionals to rethink prescribing potentially addictive medications, such as benzodiazepines and selective serotonin reuptake inhibitors (SSRIs), for mild anxiety.[iv] But what’s the alternative?
An expert panel of leading mental health professionals have developed an ‘anxiety toolbox’ – a series of powerful, evidence-based tools, tips and tricks to help treat anxiety, without the need for medication.
Commenting on the ‘toolbox,’ general practitioner and clinical consultant, and expert panellist Dr Sarah Jarvis:
“When it comes to dealing with anxiety, there’s no one-size-fits-all solution. Everyone’s mental health journey is different, and as such, different techniques will work better for different people. It’s important we offer a range of treatment and support options, including talking and complementary therapies, and other non-pharmacological options, such as pharmaceutical-quality lavender oil, to help empower people and give them the tools to take back control.”
The ‘anxiety toolbox,’ as identified by leading experts:
Self-help therapies
Talking therapies are a mainstay for many mental health concerns, including anxiety. However, not all symptoms are severe enough for formal referrals, and even with a referral,iv prolonged waiting times can cause symptoms to worsen.[v] Several of the methods used in formal talking therapies can be adapted and learned as a form of self-help therapy without the assistance of a professional.[vi] For example, CBT-inspired self-help strategies and techniques such as reframing helpful thoughts, tackling worries and facing fears can be practiced at home.
Complementary therapies and practices
There are a large range of complementary therapies or practices that can be integrated into everyday life to either help ease mild anxiety symptoms or help prevent anxiety altogether. Mindfulness can work well alongside yoga and hypnotherapy. Developing an awareness of one’s thoughts, feelings and behaviours can help to break negative habits and improve self-esteem.vi,[vii]
Self-help
Lifestyle changes such as getting more sleep, eating a balanced diet, limiting caffeine and alcohol, and exercising may go a long way toward easing anxiety. For example, just 30 minutes or more of exercise a day for three to five days a week can significantly improve anxiety symptoms.[viii]
Mental health apps and support groups
In the era of smartphones, it’s only natural to turn to screens for help. While apps alone can’t meet all your mental health needs, some may be able to help you relax, de-stress and boost your mood. A great place to start is the ‘Hub of Hope’ app. This is the UK’s leading mental health support database, which brings local, national, peer, community, charity, private and NHS mental health services together in one place. Some mild anxiety sufferers may also benefit from group discussions. Many organisations offer a range of resources outside of the NHS service provision, for example Anxiety UK, SANE and Mind.
Natural remedies
Many people rely on herbs to help with mild to moderate mental health conditions, such as anxiety, to avoid the unwanted and negative side effects of medications. Lavender oil contains terpenes, such as linalool and linalyl acetate, which may have a calming effect on chemical receptors in the brain.x,[ix] In fact, studies have shown that a daily capsule of pharmaceutical-quality lavender oil, found only in Kalms Lavender, is as effective as commonly prescribed anti-anxiety medications such as lorazepam and paroxetine.[x],[xi]
Dr Annabelle Grimm, panellist and Global Medical Affairs Manager at Schwabe, one of the leading global players in the field of phytomedicines, comments: “Research demonstrates that pharmaceutical-quality lavender oil capsules not only reduce both physical and psychological symptoms of anxiety but also have a beneficial effect on health-related quality of life, without causing sedation, and are well tolerated.”
