Data from the National Institute of Mental Health (NIMH) shows that around two out of 10 adults in the United States suffer from anxiety disorders; this translates to 40 million individuals.
Although prescription medications such as common anti-anxiety drugs are the main treatment for different types of anxiety disorders, there are also non-medicine based treatments that are equally effective. Experts, however, warned that although these alternative treatments are backed by studies, these should not be considered as standalone treatments for anxiety.
Anxiety and Depression Association of America (ADAA)
Regular, frequent exercise.
According to ADAA, frequent fitness exercise has been proven effective in dealing with anxiety disorders. It is recommended to allocate at least 2 ½ hours of moderate to intense exercise per week; this could include brisk walking.
Also, at least 1 ¼ hours of vigorous to intense physical activities such as jogging and swimming is recommended per week to lower the feeling of anxiety. For better results, the ADAA recommends to combine the two fitness regimens.
National Health Service (NHS)
Take the time out.
For UK’s NHS, taking time out from work or other sources of stress is the best way to combat anxiety. Taking a time out gives you the opportunity to mentally and physically distance yourself from whatever is worrying you.
Whether it’s your job that makes you feel anxious or something you can’t even identify, taking a quick walk around your neighborhood before you start the day helps clear your mind. A nice warm shower before going to bed helps calm your anxious mind and give you a better sleep, the NHS writes.
Here’s the complete list of anxiety-related disorders based on the Diagnostic and Statistical Manual of Mental Disorders (DSM) V.