Naturally Calm: Can Anxiety Be Treated Without Medication

Naturally Calm Can Anxiety Be Treated Without Medication
Dr. Roseann Capanna-Hodge

Dr. Roseann Capanna-Hodge

There is something unpleasant about anxiety when it invades our minds. But can anxiety be treated without medication? To answer that, let's take a moment to understand anxiety.

Anxiety is more than just feeling a little worried or nervous. It is a spectrum of emotions ranging from mild unease to overwhelming panic. Whether it's caused by genetic factors, environmental stressors, or a combination of both, anxiety can affect anyone, including our little ones. 

Children and teenagers with anxiety may experience a variety of symptoms. Excessive worrying, restlessness, trouble concentrating, headaches, and stomachaches are just a few examples.

Anxiety has a way of making its presence known. Remember the infamous panic attacks that trigger your heart rate to shoot up? How about those unwelcome surprises that leave you feeling like your heart is trying to escape your chest? Those are signs of anxiety.

Conventional Anxiety Treatments and Their Limitations

 

Now, let's talk about the traditional approach to treating anxiety. The go-to option for many is medication, usually in the form of anti-anxiety or antidepressant drugs. But while they seem helpful for some individuals, there's a catch—side effects! 

Anti-anxiety medicines often have unpleasant surprises such as drowsiness, dizziness, headaches, and nausea. These can make you feel like you're trading one problem for another.

But you don't have to rely solely on medication to treat anxiety. Alternative approaches can provide effective relief without the risk of these side effects. We'll focus on herbs, supplements, lifestyle changes, and relaxation that can be combined with therapies like CBT, PEMF, and neurofeedback. 

But before that, let me share a story about a teen we'll call Linda. She was bright and imaginative, but she often found herself consumed by worry and anxiety. Her mind would race with anxious thoughts, and she would experience frequent panic attacks. It made her daily life challenging, as her anxiety seemed to take hold.

Linda's parents were concerned for her well-being, so they sought solutions to help her relieve her anxiety. They tried medications, but the side effects proved to be too much for her. In their quest for alternatives, they discovered that it's possible to use natural solutions. 

Can Depression and Anxiety be Treated Without Medication?

Treating anxiety without medication can provide effective relief without the potential side effects of anti-anxiety drugs. Going the non-medication route allows you to avoid the laundry list of side effects that often come hand-in-hand with anti-anxiety medication. Instead, you'll have a clearer, more focused mind during treatment. 

Moreover, natural remedies offer a more holistic approach to addressing anxiety. They consider the intricate connection between our physical and mental health conditions. Remember that supporting our physical well-being impacts our mental state positively.

Another incredible benefit of treating anxiety without medication is the opportunity to develop skills and strategies that empower us to take control of our mental health issues. For instance, cognitive-behavioral therapy (CBT) equips us with tools to challenge unhelpful thoughts and behaviors that perpetuate anxiety. With the help of qualified mental health professionals, we can better understand our kid's anxiety and develop coping mechanisms tailored to their unique needs.

Another incredible benefit of treating anxiety without medication

Furthermore, treating anxiety without medication is often a long-term, sustainable solution. While medication may provide short-term relief, it doesn't necessarily address the underlying causes of anxiety. Exploring natural remedies for anxiety and mind-body approaches allows us to make lifestyle changes that support our kid's overall well-being and equip them with effective strategies for the long haul.

The Power of Supplements for Worry Relief

The Power of Supplements for Worry Relief

Supplements can be a powerful ally in finding a helpful way to relieve anxiety without medication. These little wonders packed with nutrients and goodness can provide natural support for your mental and emotional well-being. 

1. Magnesium

Magnesium can reduce anxiety symptoms (Sartori et al., 2012). This mighty mineral supports physical health and contributes to a calm, balanced mind. Incorporating magnesium-rich foods like spinach, almonds, and dark chocolate into your diet or taking magnesium supplements can boost anxiety relief.

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2. Omega-3 Fatty Acids

Among the fish high in omega-3 fatty acids are salmon and mackerel. Flaxseed and walnuts are rich in this nutrient too. They have been shown to affect anxiety levels while supporting overall brain health positively. They also help regulate mood and reduce stress.

3. L-theanine

Green tea contains the amino acid L-theanine. It has been found to promote relaxation, reduce anxiety, and even improve sleep quality. So, go ahead and sip on a cup of green tea or explore L-theanine supplements. It's like a calming breeze that gently carries your worries away.

4. Adaptogens

The adaptogens found in certain herbs, like ashwagandha and Rhodiola rosea, have been used for centuries in traditional medicine to support the body's response to stress. They help regulate cortisol levels, our stress hormone and promote a sense of calm. 

Incorporating adaptogens into your daily routine through supplements or herbal teas can be a game-changer in your battle against anxiety. It's like having your stress-fighting squad.

Herbs for Less Stress and Anxiety

Herbs are like nature's pharmacy source when finding natural remedies for anxiety. These calming agents offer a gentle yet effective anxiety treatment without medication. They soothe and calm the anxious mind and relieve anxiety. Here are some herbs that can help:

1. Lavender

Lavender

This herb has been cherished for centuries for its calming properties. Just a whiff of lavender essential oil can transport you to tranquility. Its soothing scent can remarkably ease anxious feelings while promoting relaxation. Put lavender essential oils in a diffuser or create a lavender-infused pillow for bedtime bliss.  

2. Chamomile

Chamomile is a gentle flower brewed into a calming tea for generations, and for a good reason. Chamomile tea can work wonders in soothing a restless mind and helping you drift off into dreamland. It's like a cozy blanket for your nervous system, gently wrapping you in calmness.  

3. Peppermint

Peppermint, the invigorating herb we often associate with fresh breath, has a secret superpower—it can also help calm anxiety. Its cool and refreshing aroma can positively affect our mood, lifting us out of worry and stress. Peppermint tea is but a minty breath of fresh air for your anxious mind.

4. Lemon Balm 

An evergreen powerhouse, this lemon-scented herb has been used for centuries to soothe nerves and reduce anxiety symptoms. Lemon balm tea, infused with its calming properties, can provide gentle anxiety relief, making it a delightful addition to your relaxation routine. One cup can brighten your mood and chase away anxious thoughts.

5. Passionflower

Passionflower is a delicate and enchanting herb traditionally used to relieve anxiety. This beautiful flower contains compounds that have a calming effect on the nervous system, helping to alleviate feelings of anxiety, worry, and restlessness. You can find passionflower supplements or enjoy it as a tea. If you need a gentle lullaby for your anxious soul, have passionflower sing you into a state of serenity. 

Lifestyle Changes for Anxiety Relief

In the battle against anxiety, lifestyle changes can be your secret weapon. It's all about creating an environment that promotes calmness and well-being. Encourage regular physical activity to help your child burn off excess energy and release feel-good endorphins. Whether playing outside, dancing like nobody's watching, or participating in sports, getting active can do wonders for anxiety.

Speaking of a calm environment, let's remember the power of a good night's sleep. Getting enough sleep is crucial for both mental and physical health. Establish a bedtime routine, create a cozy sleep sanctuary, and say goodbye to those sleepless nights filled with anxious thoughts.

Effective Relaxation Techniques for Reducing Anxiety

Relaxation techniques are like magic spells that can banish anxiety and restore a sense of calm. Diaphragmatic breathing exercises activate the body's relaxation response and counteract the rapid shallow breaths that often accompany anxiety. Take slow, deep breaths with your child and watch the tension melt away.

Progressive muscle relaxation is another powerful technique that involves tensing and relaxing different muscle groups. It's like a mini workout for relaxation. Guided imagery, which creates calming mental images, can also transport your child to a peaceful oasis in their mind.

Can Anxiety Be Treated Without Medication: Creating a Holistic Treatment Plan

Treating anxiety without medication is a real possibility. With the help of natural remedies, supplements, lifestyle changes, and relaxation techniques, you can support your child's brain health, enhance their mood, and reduce their anxiety levels. Here are some therapies to be included in your child's treatment plan:

1. Cognitive Behavioral Therapy

When anxiety tries to dim our inner light, cognitive behavioral therapy, or CBT, shines as a beacon of hope. This results-oriented therapy reshapes negative thought patterns and behaviors that fuel anxiety disorders. 

Working with a compassionate therapist or utilizing self-help resources helps children develop coping strategies. They also become more confident in challenging irrational beliefs and regaining control over their lives. CBT empowers us to embrace a brighter mindset, fostering lasting relief from anxiety's grip.

2. Neurofeedback

Neurofeedback has shown effectiveness in treating various anxiety disorders, such as generalized anxiety disorder, panic disorder, and social anxiety disorder. It offers a non-invasive and drug-free treatment option that can be used alongside other therapeutic approaches, such as cognitive-behavioral therapy.

Studies have indicated the positive effects of neurofeedback on reducing anxiety levels and improving overall mental well-being (Micoulaud-Franchi et al., 2021). It targets specific brain regions and trains the brain to respond more adaptively. Neurofeedback empowers individuals to regain control over their anxiety.

3. PEMF Therapy

In the quest for anxiety relief, the transformative power of Pulsed Electromagnetic Field (PEMF) therapy is steadily gaining recognition. This non-invasive treatment utilizes electromagnetic fields to invigorate cellular activity. 

Though primarily used for physical ailments, PEMF therapy has shown promise in alleviating anxiety symptoms (Pawluk, 2019). It modulates brainwave activity and induces deep relaxation. PEMF therapy also reduces stress hormones, calms the nervous system, and renews our sense of well-being.

Using a personalized approach, the BrainBehaviorResetTM Program addresses the root causes of anxiety and empowers individuals with effective strategies to reset their anxiety patterns. 

As Linda embarked on her journey with the BrainBehaviorResetTM Program, she was welcomed into a warm and supportive environment. The program's experts recognized Linda's unique challenges and created a treatment plan for her.

Linda learned various techniques and skills to manage her severe anxiety. Through cognitive techniques, she gained the tools to challenge her negative thoughts and replace them with more positive and realistic ones. The mindfulness techniques she practiced helped her stay in the present moment and reduce the overwhelming feelings of worry.

Can anxiety be treated without medication? Yes, especially among children and teens. The BrainBehaviorResetTM program provides an effective and clear roadmap to lasting anxiety relief. 

Parent Action Steps:

  •  Research and explore the benefits of treating anxiety without medication
  •  Seek support groups and mental health professionals specializing in anxiety treatment
  •  Consider cognitive behavioral therapy as an effective treatment option for anxiety
  •  Encourage regular physical activity to reduce anxiety symptoms
  •  Promote positive thoughts and challenge negative thinking patterns
  •  Create a consistent sleep routine for better mental well-being
  •  Implement lifestyle changes such as healthy eating and regular exercise
  •  Explore the benefits of neurofeedback therapy as a non-medication approach to anxiety 
  •  Foster a supportive and understanding environment for the child
  •  Celebrate small victories and acknowledge progress in managing anxiety.
  •  Practice self-care as a parent to maintain emotional well-being 
  •  Foster a sense of resilience and optimism in your child 
  • Take the Solutions Matcher to get personalized help

Citations

Micoulaud-Franchi, J. A., Jeunet, C., Pelissolo, A., & Ros, T. (2021). EEG Neurofeedback for Anxiety Disorders and Post-Traumatic Stress Disorders: A Blueprint for a Promising Brain-Based Therapy. Current Psychiatry Reports, 23(12). https://doi.org/10.1007/s11920-021-01299-9

Pawluk, W. (2019). Pulsed Magnetic Field Treatment of Anxiety, Panic and Post-Traumatic Stress Disorders. Journal of Alternative, Complementary & Integrative Medicine, 5(3), 1–8. https://doi.org/10.24966/acim-7562/100075

Sartori, S. B., Whittle, N., Hetzenauer, A., & Singewald, N. (2012). Magnesium deficiency induces anxiety and HPA axis dysregulation: Modulation by therapeutic drug treatment. Neuropharmacology, 62(1), 304–312. https://doi.org/10.1016/j.neuropharm.2011.07.027

Always remember… “Calm Brain, Happy Family™”

Are you looking for SOLUTIONS for your struggling child or teen? 

Dr. Roseann and her team are all about solutions, so you are in the right place! 

There are 3 ways to work with Dr. Roseann: 

 

You can get her books for parents and professionals, including: It’s Gonna Be OK™: Proven Ways to Improve Your Child’s Mental Health, Teletherapy Toolkit™ and Brain Under Attack: A Resource For Parents and Caregivers of Children With PANS, PANDAS, and Autoimmune Encephalopathy.

If you are a business or organization that needs proactive guidance to support employee mental health or an organization looking for a brand representative, check out Dr. Roseann’s media page and professional speaking page to see how we can work together. 

 

Dr. Roseann is a Children’s Mental Health Expert and Therapist who has been featured in/on hundreds of  media outlets including, CBS, NBC, FOX News, PIX11 NYC, The New York Times, The Washington Post,, Business Insider, USA Today, CNET, Marth Stewart, and PARENTS. FORBES called her, “A thought leader in children’s mental health.” 

Dr. Roseann - Brain Behavior Reset Parent Toolkit

She is the founder and director of The Global Institute of Children’s Mental Health and Dr. Roseann Capanna-Hodge. Dr. Roseann is a Board Certified Neurofeedback (BCN) Practitioner, a Board Member of the Northeast Region Biofeedback Society (NRBS), Certified Integrative Medicine Mental Health Provider (CMHIMP) and an Amen Clinic Certified Brain Health Coach.  She is also a member of The International Lyme Disease and Associated Disease Society (ILADS), The American Psychological Association (APA), Anxiety and Depression Association of America (ADAA) National Association of School Psychologists (NASP), International OCD Foundation (IOCDF) International Society for Neurofeedback and Research (ISNR) and The Association of Applied Psychophysiology and Biofeedback (AAPB).

© Roseann-Capanna-Hodge, LLC 2023

Disclaimer: This article is not intended to give health advice and it is recommended to consult with a physician before beginning any new wellness regime. *The effectiveness of diagnosis and treatment vary by patient and condition. Dr. Roseann Capanna-Hodge, LLC does not guarantee certain results.

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