Generalized Anxiety Disorder (GAD) is characterized by a constant feeling of unease, worry, or tension, often when there isn’t any apparent reason to be concerned. Such feelings can persist for weeks, months or even years, becoming a person’s default mental state that feels normal. The disorder can greatly impair a person’s ability to function and live their daily life.

Nearly 7 million people have Generalized Anxiety Disorder, yet almost 37% of these individuals never receive treatment. Fortunately, anxiety disorders are highly treatable.

While anxiety is often treated with medications, some people may prefer to try other treatment options. Or, they may prefer to supplement medications with methods like psychotherapy, etc. Either way, there are ways to reduce GAD symptoms without a prescription.

Cognitive Behavioral Therapy
For most individuals, some form of psychotherapy is effective at reducing symptoms of GAD. Cognitive behavioral therapy (CBT) is a common form of therapy that helps many individuals with mental health disorders, including anxiety. It helps people change their thoughts and behaviors to reduce anxiety. CBT may incorporate muscle relaxation, problem-solving, and other interventions.

Biofeedback Therapy

Biofeedback allows individuals with anxiety to recognize their physiological responses to stress. Does your heart rate increase? Do you experience muscle tension? Being aware of these responses is a good first step in recognizing that anxiety is present. Biofeedback then teaches individuals how to reduce these stress responses to reach a healthier state.

Lifestyle Changes

In addition to therapy, lifestyle changes can certainly help reduce symptoms. For instance, engaging in physical exercise can boost endorphins and serotonin flowing in the brain, which can elevate a person’s mood and reduce anxiety. Another benefit of exercise is that it can shift the mind’s focus away from whatever is trigging the anxiety.

Reducing caffeine intake can also help. Some may find that a daily cup of coffee gives their anxiety more energy. Cutting back to a single cup or switching to decaf could be enough to silence the voice of anxiety. Switching to tea could also help.

Sleep is also important. Chronic sleep deprivation can heighten anxiety symptoms. Try to be purposeful about your sleep, getting an adequate amount every night.

Meditation and Hypnosis

Try deep breathing or meditation. Some breathing exercises are designed specifically to address the body’s stress response, allowing a person to remain calm in conditions that may normally agitate them.

Similarly, some people have turned to hypnosis to help them address their anxiety. Hypnosis can help restructure thought patterns and boost focus. With this treatment option, it’s best to turn to a mental health professional who is trained in hypnotherapy. Hypnotherapy should be complementary to other treatment options for GAD.

If you’re living with Generalized Anxiety Disorder and looking for ways to reduce or manage your anxiety symptoms, these are some treatment options you can explore with your doctor. When discussing treatment, ask any questions that you have. Share your concerns if you have any. Your doctor wants to help you find a treatment plan that works for you.