The Voices In My Head
Just Stop Thinking!
Anxiety Sucks!
3 Alternatives to Medication
When I first encountered anxiety, I went into a full-blown panic. I felt shaky, I couldn’t breathe, I wanted to pass out, and my chest hurt - all of this while I was driving, no less. I pulled off the road and called a friend to take me to the hospital. Diagnosis: anxiety attack.
They shot me up with Ativan that felt like a happy injection. My mood immediately changed, I felt the tension in my shoulders melt away, and I had no care in the world. The doctor sent me home with a prescription for it, and that was that!
Over the next month, my anxiety became worse, and the panic attacks became more frequent. My doctor decided I needed to be put on anti-depressants and told me to avoid stressful situations. I laughed at her and told her that was impossible, as I worked in HR for a defense contractor and was training a young horse.
She then raised the dosage of the Ativan. Needless to say, I felt like a walking zombie being on all that medication, and not once was therapy ever suggested. Something had to change.
I started doing research on my own and found so many alternatives to drugs. Therapy being one, so that was my first choice. The therapist determined after a few sessions that my parents’ relocation was my trigger. They moved out of state, and I felt like my “safe space” disappeared, and that if something bad happened to me, I would be alone.
Once my trigger was revealed, I made some changes. I stopped taking all the medication and saved my Ativan for “only as needed.”
Three alternatives I chose instead of medication:
1. Breathing Exercises
Box breathing is the most effective way to control your heart rate and get your breathing under control. You inhale for 4 seconds, hold for 4 seconds, breathe out for 4 seconds, and hold for another 4 seconds. Then repeat until your breathing and heart rate go back to normal.
I like to think about “happy things” and concentrate on releasing the tension in my shoulders. This is something I learned how to do with practice.
Here is a link to some instructions:
https://www.healthline.com/health/copd/box-breathing
2. Physical Exercise/Movement
Anxiety hates physicality. When I feel an attack coming on, I start moving. If I am in my car, I’ll bounce my free leg on the floor and tell myself nothing is wrong over and over, and if necessary, I’ll incorporate box breathing.
Otherwise, I’ll get up and walk and do the same, and sometimes I’ll shake my arms, hands, or bounce a bit in place as well.
Also, if I am able, I will go to the gym or exercise in my home. Having to pay attention to counting reps while focusing on your body position, weights, engaging your core - basically everything that won’t allow you to get hurt - chases the anxiety away. At least it does for me.
Here are a couple of links to read more about this subject:
Anxiety and Depression Association of America:
https://adaa.org/living-with-anxiety/managing-anxiety/exercise-stress-and-anxiety
Harvard Health:
https://www.health.harvard.edu/blog/can-exercise-help-treat-anxiety-2019102418096
3. Learning to Control Your Mind
I have gotten to a point where I no longer need any medication at all. No Ativan, no anti-depressants, or any other over-the-counter crutch that’s popular. I learned to control my attacks by getting a grip!
I talked about telling myself, “There’s nothing wrong with me,” in the previous paragraph; this really does work. When you know it’s an attack, you know there’s nothing physically wrong with you, and it becomes easier to bring yourself back from disaster. I won’t lie, it does take time and practice.
Another way to control your mind when an attack happens is to just sit and breathe. Take a seat, do your box breathing, and escape to a happy place. Concentration is key here. When you can calm your mind, the attacks are easier to manage.
But the actual way to control your mind is to understand what is causing your anxiety in the first place.
Links that you may find helpful:
Health Line:
https://www.healthline.com/health/anxiety-exercises#count
Psychology Today:
https://www.psychologytoday.com/us/blog/prescriptions-for-life/202212/heal-anxiety-by-retraining-your-brain
I’ll leave you with this: LEARN YOUR MIND!
Once you understand where the anxiety is coming from, make changes that make sense for you. If you need therapy, do it! There is nothing to be ashamed of in getting professional help.
Anxiety holds us back from enjoying everyday life and can hinder us from doing the things we love. Get help if you need it so you can live your life to the fullest.
I am not a licensed therapist. If you need help, please call 911 or call/text the National Suicide Prevention Line at 988 (USA only).
