Dealing with Anxiety – Anxiety Treatment
Article by Peter James Field
Simply by being human, we experience anxiety.
Indeed, anxiety is something that each of us is sure to have experienced, in one form or another, at some point in our lives.
As such, it’s nothing to be alarmed about. In truth, a degree of anxiety can even be beneficial. Occasional and brief spells of minor and temporary anxiety can spur us on, giving us ‘the edge’. It can keep us on our toes, allowing us to perform to a greater degree of excellence than we ever could without it.
But habitual and chronic anxiety is completely different.
Anxiety of this type can be truly incapacitating and overwhelming. It can cripple us and even prevent us from functioning normally in otherwise quite ordinary circumstances.
More than this, anxiety can seriously and adversely affect our health.
Chronic anxiety – anxiety experienced on a regular basis over an extended period of time – can have alarming consequences. It can weaken the immune system and lower the body’s natural resistance to infection, leaving us prey to all manner of illnesses.
Long term anxiety can increase blood pressure, placing excessive strain on the heart and vital organs. And anxiety can really increase the possibility of becoming a stroke victim. Digestive problems such as Irritable Bowel Syndrome, headaches and skin eruptions can all have their origin in anxiety.
If you have been experiencing intense anxiety for some time, then it is best to visit your doctor, just to ensure that there are no underlying physical reasons for this. Physical reasons eliminated, you are faced with the decision of what course of action to take.
Most often, the medical response is to simply prescribe pharmaceuticals. Drugs such as SSRIs (Selective Serotonin Reuptake Inhibitors) or tranquilizers are offered in order to cope with the symptoms.
But these powerful drugs can have serious adverse side effects for some people.
Another popular approach is to undergo a course of CBT – cognitive behavioural therapy. This ‘talking therapy’ is intended to help the sufferer cope with the symptoms of anxiety. It aims to help the person to develop coping strategies in order to manage the symptoms of anxiety.
Yet it is important to understand that anxiety is simply a feeling generated at the subconscious level of the mind. It is based in the belief that something negative is about to happen.
And so it is to the subconscious mind that we may best turn in order to find a lasting solution to the problem.
And this is exactly what good hypnotherapy does. In hypnosis, we can realign the subconscious mind with reality, allowing it to become calm and more relaxed, to rapidly stop the alert process that is incorrectly functioning and producing those anxious feelings.
No-one was born to feel anxious. Through the medium of modern advanced hypnotherapy, you can learn to let go of those anxious feelings and stop them just as soon as they start.
Anxiety – Recognizing Anxiety
Anxiety could be described as the fly in a room full of large mosquitoes. While it can be aggravating chances are it’s not going to bite you or inject a life threatening disease into your bloodstream.
In this informational article titled “Recognizing Anxiety” we will first take a quick look a Jane, the anxiety queen, to get a more realistic picture of how this condition might be recognized.
Jane has been waiting for months for the highly anticipated concert tickets to go on sale. She showed up to get tickets early and is fifth in line. Waiting is making her both restless and slightly bored. Standing she shifts her weight from side to side. As she anticipates the big moment Jane feels a slight tightening in her chest. Her breathing quickens. She feels that weird, somewhat exhilarating, combination of excitement and growing anxiety.
She tries to relax, telling herself it is only another concert but the tension continues to intensify. Finally, tickets go on sale and the anxiety is almost unbearable, she feels like screaming but manages to suppress the urge. She is literally sick with anticipation. The number three person is not moving fast enough leading to another wave of dizzying anxiety and worry. What if there are not good seats left she asks herself? Then she is at the ticket window. The moment of truth has come. Pleasantly surprised she receives even better tickets than she thought due to a power outage at other ticket outlets. Her anxiety fades as her breathing and heart rate quickly return to normal. End
Jane has no serious anxiety disorder; she isn’t having some kind of nervous meltdown, and she obviously isn’t going nuts. Simple put anxiety attacks happen all the time, in fact they are a normal function of everyday life events. But anxiety comes in many different forms.
The root of the word anxiety is Latin and means to strangle or choke. A sense of choking or tightening in the throat or chest is a common symptom of anxiety. Also, anxiety attacks can present other symptoms such as accelerated heartbeat, nausea, the shakes, and excessive perspiration; anxiety may also be connected with fears – fear of heights, fear of bugs, fear of illness, fear of losing control or even the fear of dying. Additionally, those with more intense types of anxiety avoid public places and social interactions.
There are seven major categories of anxiety disorders.
Generalized anxiety disorder
Panic disorders
Social phobia
Agoraphobia
Specific Phobia
Post Traumatic Stress Disorder (PTSD)
Obsessive Compulsive Disorder (OCD)
In summary, anxiety comes in many different packages ranging from mild to severe. It is likely that only a mental health professional can identify for certain what type of anxiety disorder you may have due to the complexity of the conditions themselves combined with their similarities to other medical conditions.
Additionally, many natural health minded individuals are choosing to implement natural alternative remedies for anxiety. Perhaps the most popular of these are herbal remedies for anxiety. Herbal remedies for anxiety have shown to be a valuable tool in the treatment of anxiety, and are an affordable option worth considering.
Anxiety
We should be able to take most worries in our stride without becoming unduly anxious but if we get to the point where we feel physically wretched, where problems loom terrifyingly in our minds by day and pursue us relentlessly into our dreams by night, it is time to take stock of the situation. Irrational anxiety may have a purely physical cause such as a poor diet leading to a deficiency of minerals and vitamins. Low blood sugar level or too many stimulants in the form of coffee, tea and cigarettes can also contribute to a feeling of impending doom. Inevitably the worse we feel the worse we become. Holding our selves taut and strung out with tension can create difficulties in breathing, it makes muscles ache, the jaw stiff, the neck rigid and we may suffer from stomach pains. We slump into a depressed posture which causes indigestion and constipation.
Nervous tensions, stress and strain not only upset the digestive system but may also interfere with the hormonal balance of the body. We become tired, out faces become drawn and indented with anxious lines and we look and therefore feel doubly dreadful.
All the unpalatable platitudes which were meant to stop us feeling sorry for ourselves can be crystallized into several very commonsensical suggestions.
Take some regular exercise in which the mink has to become totally absorbed in what you are doing and thoughts cannot wander – a quick and unaccustomed jog around the block whilst your mind is busy beavering unhappily away will not do.
When an anxious, aggressive, fearful or negative thought burrows randomly into your consciousness briskly disperse it with a pleasant picture of your own choosing and work hard elaborating on that. Refuse to allow yourself to dwell upon beastly thoughts, especially those inflicted upon you, willy nilly, by the media. The days are gone when we might have collected the leaves of heliotrope in which we could wrap bay leaves and a wolf’s tooth to protect ourselves against cruel thoughts and unkind words. Relaxation or learning to relax, taking long controlled breaths, practicing yoga or meditation, swimming or walking with a purpose (bird watching, admiring other folks gardens) will all help to dispel anxiety. So will a long chat into a friendly ear. One of the best methods of relaxing is to have a massage or to visit a reflexologies and have your feet massaged – this is something that you can do for yourself at home and it will having your back, shoulders and neck massaged, especially if, with practice, you can manage to induce in yourself a trance – like state. I have heard it said that in order to achieve this one must turn one’s third eye inwards.
Essential oils are some of the best home remedies for anxiety or reducing tension. Use them in a carrier oil to massage the body or throw a few drops into a warm bath. The following are those most frequently recommended to relieve tension and stress; basil, marjoram, fennel, hyssop, rosemary, thyme, tarragon and sage. If the hormonal balance is affected both drinking sage tea and massaging with essential oil of sage are particularly effective. All of these herbs should be taken in tea and used lavishly in cooking too. Bergamot, chamomile, juniper, lavender, vervain and orange can also be used as essential oils in bath and massage and the herbs used in tea as a mild sedative and digestive. Coriander, geranium, neroli, cedarwood and frankincense are spicy healing oils which are particularly calming when used in the bath.
There are very few old – fashioned remedies to relieve anxiety beyond suggesting that one eats plenty of brown bread, wheat germ, molasses, honey, milk and oats. Self – help is by far the best home remedy for anxiety. Although not initially an easy answer, once you have learned the lesson it is always there for you to fall back on in a crisis and although habit – forming it is not detrimental to the health.
Home Remedies for Anxiety
Soothing drinks
* Warm milk and honey with a dash of cinnamon This is the best drink to take at night both to help you relax and to stave off insomnia.
* Honey Take by the spoonful or in hot water whenever tired and low.
* Hop tea Three hop cones or heads in 1 cup of boiling water taken the moment you begin to feel excessively tense is a marvelous remedy for anxiety and insomnia.
A Tea to Soothe and Heal the Troubled Spirit
25g (1 oz) each dried chamomile flowers,
linden blossom (lime flowers), hibiscus
blossoms and marigold flowers
15g (1/2 oz) each dried peppermint leaves and vervain
1 teaspoon whole fenugreek seeds
100 g (4 oz) Lapsang Souchong tea
Mix all the ingredients together and store in a dark airtight container. Use 1 teaspoon to 300 ml (1/2 pint) of boiling water in a tea pot and leave to stand for five minutes before straining and serving with a slice of lemon and 1 teaspoon of honey if liked. This tea calms turmoil and anxiety and also helps to clear a fuzzy head and upset tummy. One cup morning and night will sustain a feeling of well – being.
A Tea to Soothe the Nerves
1 teaspoon each grated dried valerian root and dried mint ½ teaspoon each dried chamomile and lavender flowers
600ml (1 pint) boiling water
Infuse the dry ingredients in the water for 15 minutes then strain and take 1 glass three times a day for one week only.
* Two tonic tea to take when feeling low Sip either 2 teaspoons of dandelion and 1 of basil infused in 600ml (1 pint) of boiling water or 2 teaspoons each of nettle, basil and Melissa infused in 600 ml (1 pint) of boiling water.
A Tonic Tea to Relieve Stress, home remedy for anxiety
Anxiety and Debility
1 tablespoon each fresh dandelion and nettle tops
1 teaspoon each fresh blackcurrant and borage leaves
600ml (1 pint) of boiling water
Steep the greenery in the water for five minutes. Strain and drink with lemon and honey.
* A good healthy breakfast Oats are particularly strengthening and calm the nerves, making them a very good breakfast for youngsters who are taking exams. Take 1 tablespoon of cold water and leave to stand for 12 hours. Blend with 1 tablespoon of lemon juice, 3 tablespoons of plain live yoghurt, 1 teaspoon of honey, 1 well-washed grated apple and a few chopped nuts. Oats can also of course be eaten as porridge. If you cannot get your offspring to eat breakfast get them to take a handful or bar of oat health food with them to school. Muesli is another excellent breakfast and snack food.
The Nice Breakfast Food
450g (11b) porridge oats
450g (11b) fat juicy raisins
225g (8oz) wheatflakes
100g (4oz) wheatgerm
100 g (4 oz) mixed chopped nuts (not peanuts)
100g (4oz) crushed dried banana chips
100g (4oz) sesame seeds
50g (2 oz0 pumpkin seeds
50g (2 oz) sunflower seeds
Mix all the ingredients together and serve with chopped fresh fruit, stewed dried fruit, yoghurt or milk. This makes enough to last a family several weeks.
* Flapjack There are many really good recipes using oats, honey, dates, walnuts and so on. Not only and in every possible way is flapjack preferable to jam doughnuts but it is also an easily carried form of pure goodness – nourishing, sustaining and one of the few snacks to be recommended for eating before bed. Flapjack helps insomniacs and reduces the chance of nightmares, especially in children.
May be you’ve invited forty guests for a pot luck dinner and all of a sudden you’re beginning to wonder what you’ve gotten into. Your internal dialogue may sound something like this: “What was I thinking? I can’t handle this big a crowd! Besides, no one’s going to show up anyway. If they do, they’ll probably leave early because they’re bored. Have I bought enough wine. Is the house really clean enough?”.
Sound familiar? Nearly everyone experiences periodic bouts of anxiety and panic. It’s normal to feel frightened by life’s stresses-an upcoming job interview, meeting your in laws for the first time, or having a dinner party. But sometimes these emotions spiral out of control, causing your heart to pound and your mind to go blank. Panic makes you feel as though the worst is about to happen and there’s nothing you can do to stop it.
There will always be times when you feel like you’re in over your head. But doctors have found that it’s not stress itself but how you react to stress that determines whether you’ll experience a little anxiety or a full-blown panic attack. Here are a few ways to give you a moment’s peace and put the brakes on panic and fear.
Take a deep breath . It sounds like a cliché, but taking deep, regular breaths is one of the best ways to keep panic and anxiety under control. People breathe very rapidly when they’re anxious – a symptom called hyperventilation. Rapid breathing actually reduces the amount of oxygen in the body, which makes you feel nervous and out of control. Slow, deep breaths, on the other hand, flood your body with oxygen, making you feel calmer. In addition, taking a few minutes to breathe deeply is like counting to ten; it gives you time to think and to put things in perspective, instead of merely reacting to emotions.
The next time you feel panic coming on, stop what you’re doing and take a deep breath. Breathe in slowly while counting to five. Hold the breath for one second, then slowly breathe out. Continue doing this for a minute or two. The surge of oxygen will help you feel calmer and more in control – and better able to handle the stress that’s bothering you.
Get a whiff of relaxation . Your nose is one of your most powerful weapons for countering anxiety and panic. Evidence suggests that certain scents can stimulate feelings of calm and relaxation. A whiff of lavender (dharu) or sandalwood incense, for example, can help take the edge off stress. So can the smell of a scented candle. Or you can simply sprinkle some cinnamon (dalchini) into a pot of boiling water. It will fill the air with a delicate, lovely smell that reminds many people of simpler, calmer times.
“B” calm. The B vitamins are nature’s stress relievers. Studies have shown the people who don’t get enough B vitamins in their diets may experience confusion, anxiety, or irritation. You can get a lot of B vitamins by eating a healthful diet. But when stress and anxiety are riding high, you may want to take a B-complex multivitamin, which will help fortify your emotional defenses.
Take some herbal relief. For thousands of years, people around the world have been finding emotional strength in their gardens, herbs such as chamomile (babunah), ginkgo, kava, valerian (jalakan), and St. John’s Wort may be as effective as some prescription drugs for imparting feelings of calm and well being. You can buy these healing herbs at natural food stores or from natural apothecaries. Many people prefer to buy dried herbs and make a tea. Some take herbs in capsule form. They can be as effective When taking herbal supplements, be sure to read the label carefully to ensure taking the proper amount.
Put water to work. When your emotions are running high and you feel as though you’re about to collapse, nothing is more soothing than taking a long, relaxing bath. Many people prefer their baths hot, but before you fill that tub full of steaming hot water, keep this in mind: Some experts believe that a lukewarm or slightly cool bath does a better job of relieving tension and anxiety. Fill the bath with water until it feels comfortable and soak for about twenty minutes, adding hot or cool water to keep the temperature constant.
Rub yourself the right way . Massage is one of the quickest ways to take the edge off panic and anxiety. There’s good reason for this. Massage improves the circulation, removes waste products like lactic acid from the muscles, and helps take your mind off stress. And, it just plain feels good. Even if you don’t feel like having a professional massage, it’s easy to take ten to fifteen minutes a day to indulge yourself in a little self-massage. Take a few moments to rub your neck. Rub your fingers across your scalp. Squeeze your shoulders, your thighs, and your calves. You can even try rolling a tennis ball along your arms to relieve tension, or roll a rolling pin on the long muscles of your upper legs. Doing this regularly helps lower stress and ease anxiety.
Walk off your stress . Many people, when they first start feeling anxious, put on their sneakers and head outside. Taking a long walk – or, if you’re athletically inclined, a jog or a bike ride – is one of the best ways to put the brakes on panic attacks. Research has shown that exercise can increase your tolerance to stress and make you more optimistic and upbeat. Walking, swimming, or even dancing several times a week will help you feel more confident and in control – and less vulnerable to anxiety.
Be careful what you eat . Just as some foods, like carbohydrates, can help you feel calm and relaxed, others can put your nerves on edge. When you’re feeling stressed, it’s good idea to avoid caffeine and alcohol, which can boost your anxiety levels. During high-stress times, you may want to drink soothing, non-caffeinated herbal teas or simple some ice water flavored with lemon or lime. You should also avoid sweets and eat more filling “comfort” foods, such as potatoes, pasta, or whole-grain breads.
Turn off the internal chatter . Many doctors believe that negative thinking can have a profound impact on how we feel. Unfortunately, negative thoughts are hard to avoid. We all get panicky from time to time. But many of us have the equivalent of little tape machines in our heads that are constantly playing irrational and negative messages: “I am losing control,” or “I’m so stupid, what was I thinking?” Sound familiar? If so, you can turn things around by changing what’s on the tape. Start “playing” positive messages: “I’m strong. I’m in control. I’m nervous, but that’s OK,” If you constantly replace negative thoughts with positive ones, you’ll still experience stress and anxiety, but you’ll feel better able to handle them and this is the key to keeping panic under control.
Ulcerative Colitis Diet Recommendations
Article by Patsy Hamilton
If you are searching for information about an effective ulcerative colitis diet, you may find yourself very confused. There is no diet for ulcerative colitis that is agreed upon by all healthcare professionals. Most eating plans that are advertised as an ulcerative colitis diet were designed by those who suffer from the disease or those who love them. One man who sells a cookbook for his ulcerative colitis diet plan says that he was told by a doctor of “oriental medicine” (his words, not mine) that he should eat no meat, no fish, no egg yolks, no fruits and no nuts. While another diet for ulcerative colitis control, developed by a doctor and a biochemist recommends meat, fish, eggs, fruits and nuts. It may be wise and most effective to design your own ulcerative colitis diet, taking into account any known food allergies or sensitivities.
A symptoms and food diary may be helpful to use as you are designing your diet for ulcerative colitis control. Try to note not only what you ate, but what you drank. While there is little agreement about what foods should be included in an ulcerative colitis diet, there are certain products (like caffeine, alcohol, high fiber cereals, some fruits and some fruit juices) that are known to have a laxative effect, cause cramping and diarrhea, even in people who do not have an inflammatory bowel disease like ulcerative colitis. Diet is important. A healthy diet is important for overall good health and sense of well being. For those who suffer from ulcerative colitis, diet is particularly important.
Chronic diarrhea may lead to malnutrition, weight loss, weakness and dehydration. For these reasons a diet for ulcerative colitis control should be well-balanced, with adequate amounts of protein, carbohydrates and good fats. Including vitamin supplements, particularly D, B12 and iron is recommended.
Simple sugars and artificial sweeteners cause flare ups in some people. No matter what your food preferences, it is important when designing your ulcerative colitis diet to be honest with yourself. It may be hard to give up sodas, coffee, candy and muffins, but your goal should be to control your symptoms. Ulcerative colitis is considered a chronic disease that has a tendency to go into remission and then flare up again over time. Mild to moderate symptoms may be controlled with an ulcerative colitis diet, supplements, herbs and medications, but severe ulcerative colitis can only be cured with surgery. Since cases rarely begin as severe, keeping your symptoms under control decreases the likelihood that surgery will be necessary.
One thing to consider when designing your ulcerative colitis diet is stress and anxiety. While stress and anxiety are not believed to cause ulcerative colitis, it is believed that they can aggravate the condition. Many people who suffer from ulcerative colitis also suffer from anxiety. It may be that the condition causes people to be more anxious, never knowing when they may have to find a bathroom, always worrying about a flare up, etc. Symptoms of anxiety include rapid pulse, trembling, shaking, sweating and nausea or abdominal distress. If you experience symptoms of anxiety, in addition to symptoms of ulcerative colitis, diet considerations are similar, but there are other suggestions. These include eating smaller meals more frequently, chewing thoroughly and eating slowly.
Salt and preservatives are known to put additional stress on the body. These should be excluded or at least restricted from a healthy ulcerative colitis diet, particularly when symptoms of stress and anxiety are present. When designing your diet for ulcerative colitis control, try to include less pre-packaged foods which are full of salt and preservatives.
One more consideration for an ulcerative colitis diet is meat selection. Most companies that raise poultry, cattle and pigs for human consumption include hormones in the animal’s diets. While there is no conclusive evidence that these hormones are harmful to humans, many people believe that they can put additional stress on the human body, because they increase stress on the animal’s bodies. When you are selecting meat and fish for your ulcerative colitis diet, try to select products that do not contain hormones. For example, wild salmon, free range chicken and other organic products are better choices for a diet for ulcerative colitis control than pork and beef.
The lack of agreement about an effective ulcerative colitis diet probably stems from the fact that people have different food sensitivities and allergies. For example, a person who is lactose intolerant can not follow a diet that contains numerous milk products. One who is allergic to legumes can not follow a diet that relies heavily on legumes for protein. If you do not know if you are allergic to any foods, it may be wise to visit an allergy specialist. Sometimes food allergies develop over time, so foods that you were able to eat at one time with no adverse reactions may, at a later date, cause symptoms to flare up.
All of this may seem overwhelming and even depressing, but you may be encouraged to know that many people have found an ulcerative colitis diet that works well for them. For other suggestions about diet for ulcerative colitis control, from people just like you, you may want to visit a colitis support group. There are several on the web and your doctor may be able to recommend groups in your area. For more information about ulcerative colitis and other digestive problems, visit www.digestive-disorders-guide.com.