How to Manage Anxiety Without Substances

Evidence-Based Therapies for Anxiety Management

The good news is that there are many effective therapies for managing anxiety without substances. These therapies help you understand your anxiety, develop coping skills, and change negative thought patterns.

Here are some of the most common and effective evidence-based therapies:

• Cognitive Behavioral Therapy (CBT): CBT helps you identify and change negative thoughts and behaviors that contribute to anxiety. You’ll learn to challenge your anxious thoughts and develop more realistic and positive ways of thinking. You’ll also learn coping skills to manage anxiety-provoking situations. Cognitive Behavioral Therapy (CBT) is a core part of our approach at Asana Recovery.

• Mindfulness and Meditation: Mindfulness involves paying attention to the present moment without judgment. Meditation is a practice that helps you focus your attention and calm your mind. Both mindfulness and meditation can help you reduce anxiety by promoting relaxation and increasing awareness of your thoughts and feelings.
• Exposure Therapy: Exposure therapy involves gradually exposing yourself to anxiety-provoking situations in a safe and controlled environment. This helps you learn to tolerate your anxiety and reduce your fear response.
• Dialectical Behavior Therapy (DBT): DBT is another type of therapy that can be effective for managing anxiety, especially if you also struggle with emotional regulation. DBT teaches skills for managing intense emotions, improving relationships, and coping with distress. At Asana Recovery, we offer Dialectical Behavior Therapy (DBT) for Addiction.

These therapies can be done individually or in a group setting. They can also be combined with other treatments, such as medication.

Lifestyle Changes to Manage Anxiety

Therapy is a great tool, but it’s not the only way to manage anxiety. Making some lifestyle changes can also make a big difference. These changes can help you improve your overall well-being and reduce your anxiety levels.

Here are some key lifestyle changes to consider:

• Regular Exercise: Exercise is a powerful anxiety reducer. It releases endorphins, which have mood-boosting effects. Aim for at least 30 minutes of moderate-intensity exercise most days of the week. This could be anything from brisk walking to swimming to dancing.
• Healthy Diet and Nutrition: What you eat can affect your anxiety levels. A balanced diet that is rich in fruits, vegetables, whole grains, and lean protein can help stabilize your mood. Avoid processed foods, sugary drinks, and excessive caffeine, as these can worsen anxiety.
• Sleep Hygiene: Getting enough sleep is crucial for managing anxiety. Aim for 7-8 hours of quality sleep each night. Establish a regular sleep schedule, create a relaxing bedtime routine, and make sure your bedroom is dark, quiet, and cool.
• Limit Alcohol and Caffeine: Both alcohol and caffeine can trigger anxiety symptoms. If you’re prone to anxiety, it’s best to limit or avoid these substances.
• Practice Relaxation Techniques: Techniques like deep breathing, progressive muscle relaxation, and yoga can help you calm your mind and body.
• Time Management: Feeling overwhelmed by tasks and responsibilities can contribute to anxiety. Learn to prioritize tasks, break them down into smaller steps, and delegate when possible.

Alternative Therapies and Techniques

In addition to evidence-based therapies and lifestyle changes, there are also several alternative therapies and techniques that can help manage anxiety. These approaches may not be right for everyone, but many people find them helpful.

Here are some examples:

• Yoga: Yoga combines physical postures, breathing exercises, and meditation. It can help reduce anxiety by promoting relaxation, improving body awareness, and increasing mindfulness.
• Acupuncture: Acupuncture involves inserting thin needles into specific points on the body. It is believed to help reduce anxiety by stimulating the release of endorphins and regulating the nervous system.
• Art and Music Therapy: Art and music therapy provide creative outlets for expressing emotions and reducing stress. These therapies can be particularly helpful for people who have difficulty expressing their feelings verbally.

It’s important to talk to your doctor or therapist before trying any alternative therapies. They can help you determine if the therapy is right for you and ensure that it is safe and effective.

The Role of Medication-Assisted Treatment (MAT)

Sometimes, therapy and lifestyle changes aren’t enough to manage anxiety. In these cases, medication may be necessary. Medication-Assisted Treatment (MAT) involves using medications to help manage anxiety symptoms.

MAT is not a cure for anxiety, but it can help reduce symptoms and improve your ability to function. Medications can be especially helpful when combined with therapy.

Types of medications used to treat anxiety include:

• Antidepressants: These medications can help regulate mood and reduce anxiety symptoms.
• Anti-anxiety medications: These medications can help reduce anxiety symptoms quickly. However, they can be habit-forming and are not typically used for long-term treatment.

It’s important to talk to your doctor about the risks and benefits of medication before starting treatment. Medication should always be taken under the supervision of a doctor. Asana Recovery provides Medication-Assisted Treatment (MAT) when clinically appropriate. We also offer Medically-Assisted Detox to help you safely withdraw from substances.

The Importance of Support Systems

Dealing with anxiety can be tough. You don’t have to do it alone. Having a strong support system can make a big difference in your recovery.

Here are some ways to build a support system:

• Talk to Family and Friends: Let your loved ones know what you’re going through. They can offer emotional support, encouragement, and practical help.
• Join a Support Group: Support groups provide a safe and supportive environment where you can connect with other people who understand what you’re going through.
• Consider Couples Therapy: If your anxiety is affecting your relationship, couples therapy can help you and your partner communicate better and develop coping strategies together. At Asana Recovery, we offer Couples Therapy.

Asana Recovery’s Approach to Anxiety Management

At Asana Recovery, we believe in a holistic approach to anxiety management. We understand that anxiety is a complex issue that requires a personalized treatment plan. Our goal is to provide you with the tools and support you need to overcome anxiety and live a fulfilling life.

Our services include:

• Individual Therapy: Our experienced therapists provide individual therapy using evidence-based approaches like CBT and DBT.
• Group Therapy: Our group therapy sessions provide a supportive environment where you can connect with other people who understand what you’re going through.
• Medication-Assisted Treatment (MAT): We offer MAT for clients who need medication to manage their anxiety symptoms.
• Intensive Outpatient Program (IOP): Our Intensive Outpatient Program offers a structured and supportive environment for managing anxiety while allowing you to live at home. We also offer Virtual IOP for those who need flexibility.
• Partial Hospitalization Program (PHP): Our Partial Hospitalization Program provides a more intensive level of care for clients who need it.
• Pet-Friendly Rehab: We understand the importance of emotional support animals and offer Pet-Friendly Rehab options.
• Residential Treatment: For those who need a more immersive experience, we offer Residential Treatment.

Our treatment plans are tailored to your individual needs and goals. We’ll work with you to develop a plan that addresses your specific challenges and helps you achieve lasting recovery.

How to Get Started with Asana Recovery

Taking the first step towards recovery can be scary, but it’s the most important step you can take. We’re here to make the process as easy as possible.

Here’s how to get started with Asana Recovery:

1. Contact Us: Call us or fill out our online contact form. Our admissions team will answer your questions and help you determine if Asana Recovery is the right fit for you. You can Contact Us today to learn more.
2. Verify Your Insurance: We accept most major insurance plans. You can Insurance Verification online or call us to verify your coverage.
3. Schedule an Assessment: We’ll conduct a comprehensive assessment to evaluate your needs and develop a personalized treatment plan.
4. Begin Treatment: Once your treatment plan is in place, you can begin your journey to recovery.

We also offer Private Pay and Payment Options for those who prefer to pay out of pocket.

Conclusion

Managing anxiety without substances is possible. It takes time, effort, and commitment, but it’s worth it. You deserve to live a life free from anxiety and addiction.

At Asana Recovery, we’re here to support you every step of the way. We offer a comprehensive range of services to help you manage your anxiety and achieve lasting recovery. Don’t let anxiety control your life any longer. Take the first step towards a brighter future today. Contact Us to begin your journey.