Anxiety Without Medication
Evidence-Based Practices for People Who Want Another Option FirstBy Dr. Beatrice Anand
Length8h 26m
About this audiobook
Anxiety without medication, natural anxiety relief, evidence-based CBT for anxiety, and overcoming panic attacks without
drugs — from an 18-year clinical psychologist who also tells you exactly when medication IS the right call.
A woman named Priya sat in Dr. Beatrice Anand's office one October morning, hands around a cup of chamomile tea, and said: "My
doctor wants me to start an SSRI. He's probably right. But I want to try something else first. Is that crazy?" It isn't crazy — and this
book is the answer Anand has given thousands of patients who walk in with that exact request. Not anti-medication. Not magical
thinking. Just the evidence-based, clinician-tested practices that build durable skills for anxiety treatment without drugs — skills that,
unlike medication, do not disappear when you stop the treatment.
Non-pharmacological treatment of anxiety has, in head-to-head trials, performed comparably to medication for many people in the
short term and often better in the long term. Anand draws on four decades of research in cognitive behavioral therapy (CBT),
acceptance and commitment therapy (ACT), exposure-based treatment, sleep medicine, and exercise science to deliver a complete,
layered program. The book covers the autonomic nervous system, the HPA axis, thinking traps and cognitive restructuring,
diaphragmatic breath work, CBT-I for insomnia, exposure hierarchies, panic disorder, social anxiety, health anxiety, anxiety and
parenting, anxiety at work, anxiety in relationships, anxiety after 50 — and a frank, balanced chapter on when medication really is the
right call. Every chapter ends with a specific, equipment-free "Try this:" experiment you can run this week.
Inside this evidence-based anxiety treatment book:
Breath work that actually works — Four clinically validated techniques (longer exhale, belly breathing, physiological sigh, box
breathing), with clear guidance on which to use when and why the popular 4-7-8 pattern often fails anxious patients
Exposure as the active ingredient — A complete, step-by-step guide to building a fear hierarchy and doing interoceptive
exposure for panic disorder, situational exposure for social anxiety, and uncertainty exposure for generalized anxiety — the most
underused and most powerful tool in anxiety treatment
Cognitive restructuring without the worksheets — The four-move verbal skill (Notice, Name, Question, Substitute) plus ACT
defusion techniques for the looping thoughts that don't respond to argument
Sleep as the non-negotiable foundation — Why consistent wake time outperforms every sleeping pill, and how the cortisol
curve drives 3 a.m. waking — with a complete CBT-I primer
The caffeine, alcohol, and sugar connection — Why caffeine is pharmacologically an anxiogenic substance, and how two cups
of coffee can be neurochemically indistinguishable from a mild panic attack in an anxious nervous system
Anxiety across every life context — Dedicated chapters on panic attacks, social anxiety, health anxiety, parenting anxiety, work
anxiety, relationship dynamics, and midlife anxiety after 50
A 12-week self-guided program and 30-day starter sequence — Structured appendices for readers ready to begin, plus six in
depth composite recovery portraits showing what the long arc actually looks like
This is not a book that promises a 30-day cure. It is a book that delivers a working toolkit backed by four decades of research — one
that, if practiced consistently over six to twelve months…
Audiobook details
GenreSelf-Help, Health and Wellness
Length8 hrs 26 mins
Narrated byListen with 1,000+ voices
FormateBook with Audio
Publish dateJun 4, 2026
LanguageEnglish
Table of contents
1Introduction: Another Option First
2Chapter 1: The Anxiety Problem That Isn’t All In Your Head
3Chapter 2: What Anxiety Actually Is At the Body Level
4Chapter 3: The Thinking Traps Anxiety Creates
5Chapter 4: Breath Work That Actually Works
Show all chaptersShow less
6Chapter 5: Sleep and Anxiety
7Chapter 6: Caffeine, Alcohol, Sugar and Anxiety
8Chapter 7: Exercise as AntiAnxiety
9Chapter 8: Cognitive Restructuring Without the Worksheets
10Chapter 9: Exposure Work Explained
11Chapter 10: Social Anxiety Specifically
12Chapter 11: Panic Attacks and What to Do in the Moment
13Chapter 12: Health Anxiety
14Chapter 13: Anxiety and Parenting
15Chapter 14: Anxiety and Work
16Chapter 15: Anxiety and Relationships
17Chapter 16: Anxiety After 50
18Chapter 17: When Meds ARE the Right Call
19Chapter 18: Finding a Therapist Who Actually Fits
20Chapter 19: Group Therapy and Peer Support
21Chapter 20: Building a Daily Practice That Will Actually Survive Contact With Your Life
22Chapter 21: Setbacks, Relapses, and What to Do When the Anxiety Comes Back
23Chapter 22: The Long Arc of Recovery
24Appendix A: A Twelve-Week SelfGuided Program
25Appendix B: Symptom Tracking and Self-Assessment
26Appendix C: Scripts for Hard Conversations
27Appendix D: Resources, Reading, and Where to Go Next
28Appendix E: Six Recoveries In Depth
29Appendix F: Questions Patients Ask Me
30Appendix G: A Glossary of Working Terms
31Appendix H: A Letter to the Reader Who Is in the Hardest Part
32Appendix I: Notes for the Concerned Family Member or Partner
33Appendix J: A Closing Essay — What the Anxiety Has Been For
34Appendix K: A Deeper Look at the Specific Skills
35Appendix L: A Sample Daily Schedule
36Appendix M: When the Standard Tools Are Not Enough
37Appendix N: A Note on Cultural Considerations
38Appendix O: The First Thirty Days
39Appendix P: One Last Thing
40Appendix Q: A Brief Index of When to Use What
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