# Does anyone have suggestions on dealing with anxiety without medication? **URL:** \ **Category:** In My Humble Opinion\ **Created:** [September 10, 2010, 1:38am UTC](https://boards.straightdope.com/t/does-anyone-have-suggestions-on-dealing-with-anxiety-without-medication/553252 "2010-09-10T01:38:23Z")\ **Posts on this page:** 19\ **Page:** 2
**Author:** ![msmith537](https://avatars.discourse-cdn.com/v4/letter/m/d9b06d/32.png) [@msmith537](https://boards.straightdope.com/u/msmith537)\ **Post date:** [September 10, 2010, 12:41pm UTC](https://boards.straightdope.com/t/does-anyone-have-suggestions-on-dealing-with-anxiety-without-medication/553252/21 "2010-09-10T12:41:52Z")
Getting laid? ---
**Author:** ![Annie-Xmas](https://avatars.discourse-cdn.com/v4/letter/a/ecc23a/32.png) [@Annie-Xmas](https://boards.straightdope.com/u/Annie-Xmas)\ **Post date:** [September 10, 2010, 1:47pm UTC](https://boards.straightdope.com/t/does-anyone-have-suggestions-on-dealing-with-anxiety-without-medication/553252/22 "2010-09-10T13:47:14Z")
Buy a nice blank book, and every day record three nice things that happened. Not three jumping-up-and down Happy Dance things, but just three nice things Annie-Xmas’s three nice things for yesterday: 1. The weather has cooled off, making my hand feel better. 2. The local grocery got some new three scent candles. I love three scent candles. 3. I ran into an old friend I haven’t seen in a couple of months, and we had coffee and talked. I found out that John Travolta gre up on the street three blocks from my house. I knew he grew up in my town, but did not know he grew up so close to hwere I now live. ---
**Author:** ![Minnie\_Luna](https://avatars.discourse-cdn.com/v4/letter/m/4bbf92/32.png) [@Minnie\_Luna](https://boards.straightdope.com/u/Minnie_Luna)\ **Post date:** [September 10, 2010, 2:13pm UTC](https://boards.straightdope.com/t/does-anyone-have-suggestions-on-dealing-with-anxiety-without-medication/553252/23 "2010-09-10T14:13:01Z")
> [@dzero](#): > > I’m not trying to argue with anyone, but I periodically have intense anxiety attacks so bad that words can’t even begin to do them justice. The idea of imminent and violent death would be but a pale shadow of what these things are like. > > I can tell you without any doubt or reservation, that nothing short of a powerful anti-psychotic is effective in treating these. They laugh at tranquilizers like lorazepam and klonazepam - in any dose short of one causing coma. I’ve actually been so sedated from the tranks that I’ve passed out while still under the thrall of one of these demons. > > I do believe that in the vast majority of cases there are effective methods of dealing with garden variety anxiety. I would even accept the possibility that severe cases may respond to non-chemical types of intervention. I just want to point out that what we inartfully call “anxiety” covers a range of symptoms and causes. So if things get to the point of being unmanageable don’t be reluctant to get help. If you really don’t like relying upon drugs, you can always try other methods and if they work, gradually stop the meds. Scary stuff. I truly sympathize with the “impending and violent death” panic attack. I know what that feeling is like, I’ve had them as well. I have to agree with you on the differences people experience with anxiety. I am currently off Paxil after taking it for 12 years. Going off was a huge struggle, but I wanted to do it and did it under the supervision of a psychiatrist and psychologist/therapist. Everybody will respond differently to different treatments. Find what works for you. Exercise works for a lot of people, therapy for others and some combo of all the above. ---
**Author:** ![Chefguy](https://sea3.discourse-cdn.com/straightdope/user_avatar/boards.straightdope.com/chefguy/32/138_2.png) [@Chefguy](https://boards.straightdope.com/u/Chefguy)\ **Post date:** [September 10, 2010, 2:51pm UTC](https://boards.straightdope.com/t/does-anyone-have-suggestions-on-dealing-with-anxiety-without-medication/553252/24 "2010-09-10T14:51:30Z")
> [@Beware\_of\_Doug](#): > > BTW, **Chefguy** , I don’t mean yoga or tai chi are “too simple.” I mean your answer. Why not back it up a little? You’re kidding, right? It’s not like I’m suggesting Garnakian Ball-Scratching or some other exotic routine. Any simple search on any search engine will provide more information than one could hope for. ---
**Author:** ![Markxxx](https://avatars.discourse-cdn.com/v4/letter/m/5daacb/32.png) [@Markxxx](https://boards.straightdope.com/u/Markxxx)\ **Post date:** [September 10, 2010, 4:32pm UTC](https://boards.straightdope.com/t/does-anyone-have-suggestions-on-dealing-with-anxiety-without-medication/553252/25 "2010-09-10T16:32:00Z")
Try this, get this book “Stop Running Scared” by Herbert Fensterheim Ph.D It’s out of print, but you may be able to find it from your library or from [Amazon](http://www.amazon.com/Running-Scared-Herbert-Fensterheim-Ph-D/dp/0440204240) It teaches you how to conquer anxiety, panic attacks and phobias without meds. It doesn’t knock the use of meds but suggests you not only use the meds but use the techniques in the book. Read it and do the exercises. It has a script where you read it into a tape recorder, then each day you take 30 minutes and play the tape back. It teaches you step by step how to relax your muscles. You do this whether your tense or not, pretty soon your body learns to relax on command. It’s a good book and it’s pretty cheap on Amazon, I’d get this, it helped me enormously ---
**Author:** ![bartleby](https://sea3.discourse-cdn.com/straightdope/user_avatar/boards.straightdope.com/bartleby/32/10491_2.png) [@bartleby](https://boards.straightdope.com/u/bartleby)\ **Post date:** [September 10, 2010, 4:34pm UTC](https://boards.straightdope.com/t/does-anyone-have-suggestions-on-dealing-with-anxiety-without-medication/553252/26 "2010-09-10T16:34:51Z")
Bach, much much Bach ---
**Author:** ![kayaker](https://sea3.discourse-cdn.com/straightdope/user_avatar/boards.straightdope.com/kayaker/32/441_2.png) [@kayaker](https://boards.straightdope.com/u/kayaker)\ **Post date:** [September 10, 2010, 4:42pm UTC](https://boards.straightdope.com/t/does-anyone-have-suggestions-on-dealing-with-anxiety-without-medication/553252/27 "2010-09-10T16:42:59Z")
> [@bartleby](#): > > Bach, much much Bach [Agree, but I doubt she’d even answer my calls.](http://www.jamesbond007.net/galerie/barbara9.html)😉 ---
**Author:** ![rhubarbarin](https://avatars.discourse-cdn.com/v4/letter/r/eb9ed0/32.png) [@rhubarbarin](https://boards.straightdope.com/u/rhubarbarin)\ **Post date:** [September 10, 2010, 4:43pm UTC](https://boards.straightdope.com/t/does-anyone-have-suggestions-on-dealing-with-anxiety-without-medication/553252/28 "2010-09-10T16:43:20Z")
I use various Cognitive Behavioral Therapy techniques learned from former therapists and books, they work very well for me. I have had my anxiety and depressive issues pretty well under control for the last 5-6 years, no meds or therapy (I would do therapy if I could afford it, but I can’t). I also try to keep my life in order (which means avoiding/limiting some people and things that cause me severe anxiety), stay on a good sleep schedule, keep to a strict nutrient-rich diet that helps my health and wellbeing in various ways, and keep active. Yoga has been great. I used to be severely anxious, depressed, have sleep problems, eat like shit, and was almost completely sedentary. I’m pretty thrilled with my progress so far but there’s room for more! ---
**Author:** ![Swallowed\_My\_Cellphone](https://avatars.discourse-cdn.com/v4/letter/s/9d8465/32.png) [@Swallowed\_My\_Cellphone](https://boards.straightdope.com/u/Swallowed_My_Cellphone)\ **Post date:** [September 10, 2010, 5:49pm UTC](https://boards.straightdope.com/t/does-anyone-have-suggestions-on-dealing-with-anxiety-without-medication/553252/29 "2010-09-10T17:49:46Z")
> [@bartleby](#): > > Bach, much much Bach Aaaaaah, Bach! ---
**Author:** ![Morgis](https://avatars.discourse-cdn.com/v4/letter/m/2bfe46/32.png) [@Morgis](https://boards.straightdope.com/u/Morgis)\ **Post date:** [September 10, 2010, 6:51pm UTC](https://boards.straightdope.com/t/does-anyone-have-suggestions-on-dealing-with-anxiety-without-medication/553252/30 "2010-09-10T18:51:30Z")
I have social anxiety problems and the trick I use is to visualize myself doing the thing I’m worried about just before I leave to go do it. For example, I hate going to the grocery store. The crowds of people make me feel like I’m always in the way, and I have difficulty making decisions with other people around. Just before I go out for a grocery run, I picture myself being calm and at ease in the store, going up and down each aisle and finding exactly what I need. If nothing else, it usually helps me steel my nerves enough to actually get into the car and start driving. Don’t worry about what may happen. Make yourself believe that everything is going to be fine, because it probably is going to be fine. ---
**Author:** ![Yarster](https://avatars.discourse-cdn.com/v4/letter/y/7c8e57/32.png) [@Yarster](https://boards.straightdope.com/u/Yarster)\ **Post date:** [September 10, 2010, 8:34pm UTC](https://boards.straightdope.com/t/does-anyone-have-suggestions-on-dealing-with-anxiety-without-medication/553252/31 "2010-09-10T20:34:18Z")
I too occasionally suffer from anxiety and depression, but not bad enough that I feel the need to use medication. Plus I fear that once you are on the meds, you can never get off them because you probably get physically or at least psychologically addicted. I tried the free stress and relaxation class offered by my HMO, which only made me feel less anxious when I was at the class, but is no good outside the class. I tried St. John’s wort with some decent results, but I’m not sure that’s not just a placebo. Honestly, the thing that works best for me is setting aside lots of extra time to do things so that I can slow down and take a break when I need to without a time pressure. Looking at the Straightdope and writing this is one such break for me. Specifically look at (work safe) sites or other things that you find funny and that will help your mood. I have also taken to doing a short walk in the evenings and listening to music or a funny podcast to cheer myself up as well. In general, try to put yourself in encouraging situations with people that think well of you and that remind you of your accomplishments. ---
**Author:** ![ratatoskK](https://sea3.discourse-cdn.com/straightdope/user_avatar/boards.straightdope.com/ratatoskk/32/2987_2.png) [@ratatoskK](https://boards.straightdope.com/u/ratatoskK)\ **Post date:** [September 10, 2010, 8:42pm UTC](https://boards.straightdope.com/t/does-anyone-have-suggestions-on-dealing-with-anxiety-without-medication/553252/32 "2010-09-10T20:42:13Z")
My son has a lot of anxiety issues (I have some too) and I just bought a book that I think will be really good for him. It’s [The Heal Your Anxiety Workbook.](http://www.amazon.com/Heal-Your-Anxiety-Workbook-Technique/dp/1592333516/ref=sr_1_1?ie=UTF8&s=books&qid=1284151265&sr=8-1) You can look at some of the book on Amazon. Beyond that, the usual stuff like take a long bath with candles, go to sleep on time, etc. ---
**Author:** ![ratatoskK](https://sea3.discourse-cdn.com/straightdope/user_avatar/boards.straightdope.com/ratatoskk/32/2987_2.png) [@ratatoskK](https://boards.straightdope.com/u/ratatoskK)\ **Post date:** [September 10, 2010, 8:50pm UTC](https://boards.straightdope.com/t/does-anyone-have-suggestions-on-dealing-with-anxiety-without-medication/553252/33 "2010-09-10T20:50:47Z")
p.s. – If you have trouble falling asleep I recommend taking [Tryptophan](http://www.lidtke.com/l-tryptophan/) before bed. ---
**Author:** ![Wesley\_Clark](https://sea3.discourse-cdn.com/straightdope/user_avatar/boards.straightdope.com/wesley_clark/32/20581_2.png) [@Wesley\_Clark](https://boards.straightdope.com/u/Wesley_Clark)\ **Post date:** [September 10, 2010, 9:45pm UTC](https://boards.straightdope.com/t/does-anyone-have-suggestions-on-dealing-with-anxiety-without-medication/553252/34 "2010-09-10T21:45:06Z")
> [@dzero](#): > > I’m not trying to argue with anyone, but I periodically have intense anxiety attacks so bad that words can’t even begin to do them justice. The idea of imminent and violent death would be but a pale shadow of what these things are like. > > I can tell you without any doubt or reservation, that nothing short of a powerful anti-psychotic is effective in treating these. They laugh at tranquilizers like lorazepam and klonazepam - in any dose short of one causing coma. I’ve actually been so sedated from the tranks that I’ve passed out while still under the thrall of one of these demons. > > I do believe that in the vast majority of cases there are effective methods of dealing with garden variety anxiety. I would even accept the possibility that severe cases may respond to non-chemical types of intervention. I just want to point out that what we inartfully call “anxiety” covers a range of symptoms and causes. So if things get to the point of being unmanageable don’t be reluctant to get help. If you really don’t like relying upon drugs, you can always try other methods and if they work, gradually stop the meds. I don’t think I’ve ever had anxiety near that bad, that must be hell. I have had panic attacks and hypochondria in the past (when I had bad hypochondria, I think I was convinced I was going to die an average of twice a week, which is logically absurd), but I don’t think even the panic attacks sounded that bad. Do you ever get these panic attacks in your sleep? I have heard from people who have migraines that that is one of the problems they face, if they are having a migraine they can stop it/treat it, but sometimes it happens when they are asleep and they wake up with severe pain so they can’t prevent it, just control the symptoms at that point. Have you ever woken up in themiddle of the night with a full blown panic attack, or do they only strike when you are conscious? Do the antipsychotics work to prevent the development of a severe panic attack (if you take it during early symptoms) or do the attacks come anyway but the pills just keep it under control? ---
**Author:** ![dzero](https://avatars.discourse-cdn.com/v4/letter/d/5f9b8f/32.png) [@dzero](https://boards.straightdope.com/u/dzero)\ **Post date:** [September 10, 2010, 11:07pm UTC](https://boards.straightdope.com/t/does-anyone-have-suggestions-on-dealing-with-anxiety-without-medication/553252/35 "2010-09-10T23:07:00Z")
On rare occasions they have surfaced early in the morning but it’s hard to tell if they woke me up or coincided with coming out of a deeper stage of sleep. I usually have enough warning that I can take something before it becomes a problem. But the medication is so sedating at the dose I take that I avoid doing that until it becomes clear that it will be a particularly nasty one. It’s hard to explain, but the severity covers a wide range from simple agitation (pacing and mumbling) to the sub-basement of Dante’s Inferno. There’s also the fact that weeks and even months can go by with no symptoms of any kind - well, no GAD symptoms anyway. It’s rare for me to suffer for very long any more though. Even if I misjudge and wait until things are at their worst, the meds take only about 20 minutes to start working and by 40min to an hour, symptoms are substantially gone. That can feel like a very, very long time, but after a while you realize, at least intellectually, that the meds will work and you just have to hunker down until they do. If it were a regular occurrence, I would probably take the medication prophylactically. I don’t have any side effects from it except sedation. Fortunately I can get away with taking it only as needed - so there’s at least that to be grateful about. ---
**Author:** ![Miss\_Violaceous](https://avatars.discourse-cdn.com/v4/letter/m/2bfe46/32.png) [@Miss\_Violaceous](https://boards.straightdope.com/u/Miss_Violaceous)\ **Post date:** [September 14, 2010, 11:54pm UTC](https://boards.straightdope.com/t/does-anyone-have-suggestions-on-dealing-with-anxiety-without-medication/553252/36 "2010-09-14T23:54:06Z")
There’s a lot of good advice here, but if you need a little extra, chamomile tea or “Tension Tamer” blend from Celestial Seasonings both give me a hit of mellow when I’m having a hard time keeping things in check. ---
**Author:** ![dzero](https://avatars.discourse-cdn.com/v4/letter/d/5f9b8f/32.png) [@dzero](https://boards.straightdope.com/u/dzero)\ **Post date:** [September 15, 2010, 12:08am UTC](https://boards.straightdope.com/t/does-anyone-have-suggestions-on-dealing-with-anxiety-without-medication/553252/37 "2010-09-15T00:08:51Z")
I mentioned this in another thread but should mention it here too. When I was in my 20’s I had bad panic attacks but they were mainly in the early morning and would disipate quickly. But they were still disturbing. I had read that niacin was used to treat people on bad acid trips so I figured it might help me as well. As it turned out, it did. But now I take niacin for heart health reasons and it doesn’t have the same effect, although I do take about 5-10x the dose I did when I was younger. I like Valerian for relaxation. But it smells like dirty socks so I prefer a tincture that includes other things as well - like skull cap, hops, passiflora and a few others. Try to get a brand that does GCMS (gas chromatography mass spectroscopy) on their product to help insure consistency. ---
**Author:** ![Granny\_Rainbow](https://avatars.discourse-cdn.com/v4/letter/g/85e7bf/32.png) [@Granny\_Rainbow](https://boards.straightdope.com/u/Granny_Rainbow)\ **Post date:** [September 18, 2010, 11:52pm UTC](https://boards.straightdope.com/t/does-anyone-have-suggestions-on-dealing-with-anxiety-without-medication/553252/38 "2010-09-18T23:52:41Z")
Recognize a panic attack (and depression) for what it is. Educate yourself on how it affects you mentally and physically. By all means, take meds, supplements, and/or therapy if needed. Knowing what is going on inside your body can help you deal with episodes when they happen. For myself, I’ve found that fighting it (which is a subconscious reflex) just makes things worse. Acknowledge that it is an attack, it’s temporary, and will pass. ---
**Author:** ![salinqmind](https://avatars.discourse-cdn.com/v4/letter/s/3ec8ea/32.png) [@salinqmind](https://boards.straightdope.com/u/salinqmind)\ **Post date:** [September 19, 2010, 12:47am UTC](https://boards.straightdope.com/t/does-anyone-have-suggestions-on-dealing-with-anxiety-without-medication/553252/39 "2010-09-19T00:47:23Z")
> [@Annie-Xmas](#): > > Buy a nice blank book, and every day record three nice things that happened. Not three jumping-up-and down Happy Dance things, but just three nice things > > Annie-Xmas’s three nice things for yesterday: > > 1. The weather has cooled off, making my hand feel better. > 2. The local grocery got some new three scent candles. I love three scent candles. > 3. I ran into an old friend I haven’t seen in a couple of months, and we had coffee and talked. I found out that John Travolta gre up on the street three blocks from my house. I knew he grew up in my town, but did not know he grew up so close to hwere I now live. You know, I’ve been thinking of starting a journal to deal with my problems. I’ll bet I could write down three nice things a day…! I have a tendency to latch on to a worry with all ten claws extended and fret myself sick with worry, and I think it’s an offshoot of my case of OCD. I have some small relief with breathing exercises, and trying to de-rail the oncoming train of thought by substituting different thoughts. Or yelling ‘STOP’ in my head :rolleyes:. Sometimes that works. The Dali Lama once said something along the lines of, ‘if you have a problem and there’s something you can do about it - worry is pointless. If you have a problem and there is nothing you can do about it, worry is pointless.’ Yes, Serenity, I understand, it’s the turning off the worrying part that’s hard! [Previous page](https://boards.straightdope.com/t/does-anyone-have-suggestions-on-dealing-with-anxiety-without-medication/553252.md?page=1)