Learning How To Cure Anxiety Disorders
People experiencing high levels of anxiety can also experience several side effects that are in some cases, terrifying and deeply unsettling. For many people, anxiety causes a high level of impending doom, as though death is imminent. An anxiety attack causes chest pains, troubled breathing and in some people, fainting. For someone that has never experienced an anxiety attack, these feelings may seem impossible from simple nervousness. However, for those people that suffer anxiety disorders, the feelings of fear and terror are real and can take their toll on their health. Even the smallest stressing event can cause explosive feelings of fear and trepidation that escalates into an attack. Lots of people that deal with this type of disorder are frightened to leave their homes for fear of having an attack while driving or in a public area.
The simple worry over the smallest things in everyday life can turn into a huge worry for people dealing with an anxiety disorder. For these people, worrying about things like an upcoming appointment or other stressing event can cause a break down in their ability to handle the stress associated with that a particular event. The size of the problem at hand compared to the level of worry over it creates causes GAD, generalized anxiety disorder. Over exaggerated fears become physical stressors and can cause an array of uncomfortable and painful physical symptoms. Hundreds of people are seen in emergency rooms every year with heart attack symptoms that are learned to be anxiety and panic attacks instead.
Fear is defined as being a short lived emotion when it is related to an upcoming event or is in the face of a stressing circumstance. However, when someone focuses on that fear and it grows larger in their mind, it becomes a looming threat and is made greater by the anxiety and nervousness that grows alongside it. Everyone experiences some level of anxiety from time to time. The difference is how long the threat causing anxiousness remains and grows in a person’s mind, thus leading to unfounded fears and worries over even the smallest issue.
The person that is consumed by nervousness and fear can also experience greater anxiety by worrying about what other people think about them. The person experiencing high anxiety might feel other people look down at them or think they are less than average by not being able to handle stress, thus causing levels of nervousness to grow even larger.
The anxiety someone feels before a big test at school or about a job interview is completely normal. However, when this type of anxiety begins to interfere with daily activities or causes someone the inability to sleep or function, it becomes a more serious issue and can be classified as an anxiety disorder. Anxiety has been described by some experts as dread and agony, a certain level of apprehensive terror that can cause physical symptoms like:
- Chest pains, shortness of breath
- Muscle weakness
- Stomach pain, elevated blood pressure
- Increased perspiration and heart rate
- Heart palpitations
- Nausea, fatigue
Many people suffer with mild forms of extended anxiety as well. While these incidents do not grow into full-fledged disorders, they can cause symptoms of nervousness, irritability and diarrhea before and even after the event has passed. This could describe a person that dreads the visit of their in laws and after the visit is over, that person still has issues about it.
Millions of people suffer a type of anxiety and stress that is related to their job. For some people, the absolute dread of going to work every day consumes their entire being. This is a common a common occurrence and causes several debilitating symptoms that actually cause people to lose time from work or to lose their jobs altogether. Symptoms from the constant stress of dreading the workplace include chest pain, loss of appetite or an increase in appetite, interference with sex drive and sleeplessness.
Stress and anxiety, even in the lightest forms, can have a direct effect on your health. the human body is designed to handle so much eternal pressure from stressing circumstances, but an over load can cause serious repercussions. Anxiety and nervousness can cause behavioral changes that can directly affect your way of life. You may find you cannot sleep all night and wake up several times during the night for no apparent reason. Maybe you have also noticed you have nervous habits like biting your nails or constantly tapping your foot. Many people rock back and forth when they become overly worried about something. These are actions that do have an impact a person’s good health.
Causes of Anxiety
Studies have produced explanations about anxiety that promote it as a type of inborn protector in the human psyche. Research has brought about the theory that high anxiety serves the purpose of allowing individuals to react faster in the face of danger and to avoid circumstances that could relate great dangers as well. Many experts believe this supports the reason people experiencing high anxiety do not often die or experience injury due to accidents.
Anxiety can be caused by several external factors, by medical problems, both physical and mental and also by genetics. In many cases, people can talk themselves in an anxiety attack by feeling and talking negatively about a particular event.
Studies have also shown that anxiety exhibits different attributes related to biological, psychological and more specific psychological vulnerabilities. Most researchers and medical experts do know that brain chemicals contribute to the creation and sustenance of anxiety. However, research is producing evidence that supports environmental conditions also being a contributing factor to the occurrence of anxiety as well.
Contributing Factors To Anxiety
- Amount of healthy socialization, especially that at a young age
- Low levels of self-confidence
- Conception of life control
Anxiety is recorded in more women than men. Some experts believe this to be due to environmental factors like competitiveness and independence.
Learning mastery describes the levels of control people feel they have over their lives. In many women, this mastery is less due to common socialization of men being the head of the household and such. The same is also seen in public photos of both men and women, with women seeming to be less prominent than men. An interesting aspect of this gender prominence is it seems to occur more in cultures that are geared more towards male and female equality.
Negativity Is Scientifically Proven To Affect Outcomes Of Certain Circumstances
In depth research in adolescents that exhibited higher than average fearfulness during infancy shows a difference in the sensitivity of their nucleus accumbens. The nucleus accumbens is the part of the brain that controls fear, anxiety and addiction while also controlling feelings of reward and pleasure. The adolescents that made a decision towards an action they actually carried out were due to the prospect of receiving a reward for doing so. Researchers believe because of this connection, the nucleus accumbens in over anxious people is coinciding in fearful and anxious emotions. This research also supports the theories surrounding the negative attitudes causing negative outcomes in certain situations as well. How someone deals with what happens to them and how they perceive it has a great deal to do with their final emotions about it.
Anxiety And Brain Circuitry
More studies produced interesting data about how people’s brains reacted when confronted with bad tastes or scents. Given these unpleasant stimuli during a PET (positron emission tomography) scan, the brain shows distinct activity in the hippocampus and greater blood flow to the amygdala that researchers believe is related directly to anxiety. Mild levels of anxiousness were recorded during exposure to unpleasant stimuli during the scans as well, leading researchers to believe anxiety acts as an inhibitor of harmful, dangerous engagement.
On A Molecular Level
Research is being done to learn more about the connection of anxiety to molecular workings to disorders associated that are directly caused by it. Single genes generally do not pose great effects on complicated traits, but do carry on between one another and with factors presented externally. PLXNA2 is considered to be a candidate gene due to comorbidity to anxiety through polymorphisms.
Caffeine And Anxiety
Caffeine is a well know and popular stimulant. Many people suffering with anxiety disorders, a high sensitivity to caffeine is noted. Many clinical studies have been done proving the effects of caffeine on anxiety and other excitable disorders.
Medical Facts Related To Anxiety
Many serious medical conditions like chronic obstructive pulmonary disease, heart arrhythmia and heart failure carry anxiety as a symptom. In fact, abnormal types of anxiety can be classified as a medical condition. The same is also true about anxiety and fears related to pathological disorders as well. Currently, several psychological disorders stem from anxiety.
Medically Standardized Tools For Anxiety Screening
- Beck Anxiety Inventory
- HAM-A (Hamilton Anxiety Scale)
- Zung Self-Rating Anxiety Scale
- Taylor Manifest Anxiety Scale
Screening tests are used to determine the actual presence of anxiety, helping medical professionals determine the course of treatment due to particular information learned from these types of diagnostic tests. Anxiety can be measured using specific parameters that include mood, fears, tension somatic types of complaints and insomnia. Patients are watched during visits for body language and other pertinent details that help to classify anxiety levels as well. Patients undergoing previous psychological treatment for other mental disorders may start experiencing high levels of anxiety due to treatment and other related events.
Phobia describes a fear of that is consider irrational. Phobia s can be due to irrationality and can cause sufferers to avoid certain objects, places and even certain people. The difference between a phobia and anxiety is a phobia is caused by something specific, in many cases real life things. Due to the heightened fear response to certain triggers, anxiety occurs as sufferers have a hard time facing or dealing with fears when they are in close proximity to fear triggers. Agoraphobia associated with anxiety and panic attacks cause sufferers to find escape routes while in public places in case they begin to feel an attack coming on. the sad fact is many attacks do not give prevent signs and happen out of the blue, thus causing lots of sufferers to remain at home a lot of their time.
Anxiety And Panic Attacks
The kind of anxiety that is associated with panic attacks is much more intense because it is usually fed by extreme terror and super heightened fears. The person suffering from a true panic attack experiences dizziness, shaking, nausea, confusion and breathing trouble. In most cases, attacks do not last long and reach their peak at about ten minutes. However, the longer lasting effects can last for hours. A traumatizing experience or a period of prolonged stress can cause these kinds of attacks to occur. Once someone has experience a severe panic attack, they begin to notice the little things in their body that could be signaling another one, a real condition termed as hyper-vigilance. For this reason, many people have complete changes occur in the demeanor and general behavior for trying to avoid another attack.
What Is Existential Anxiety?
Some experts and philosophers have described anxiety as a dread that comes with the overwhelming feelings of freedom, which anxiety resolution can come through choosing and owning self-responsibility. Some psychologists agree that the every act of birth set in place a high level of anxiety and helps to form existential anxiety through the collection of fears from separation, differentiation and individuation from the mother’s womb.
Theologian perspective about anxiety characterizes it in three specific categories as in relation to a being outside itself as a non-being:
- Spiritual, a meaningless and empty existence
- Moral, feelings of guilt and condemnation
- Ontic, feelings of impending death and unwanted fate
Modern day anxiety is more facilitates by these three aspects of anxiousness created by feelings of loneliness and spiritual emptiness, the feeling of impending doom and strong feelings of guilt. Modern day stress can bring about all of these feelings and cause many people to feel consumed by them. Many experts feel that not accepting anxiousness as an innate part of the being can produce dire consequences, especially in the face of danger. However, when death is imminent, humans fight to find meaning life and try to mindfully escape non- being trauma.
How Anxiety Affects Performance
When someone is on their way to taking an important test, the level of anxiety they feel can actually help them perform better during the test. However, when there is a period of anxiety that exceeds the optimal point, performance can greatly decline.
Students experiencing high anxiety before e test may feel so because they associate the test with a show of their self-worth. Students may be worried about failing in front of their teacher. Many students experience physical symptoms like sweating, headaches and nausea prior to taking a test. Anxiousness may also facilitate in nervous ticks like finger drumming or uncontrollable laughing. Experts have agreed the anxiety felt before a test is a form of social phobia.
The same type of anxiety experienced by students before a test is also felt by people in their jobs. Many workers feel stressed an=d anxiousness due to worrying about failing a task and being evaluated in a negative way. Both students and workers can learn to manage this type of anxiety and make it work for them instead of holding them back.
What Is Agoraphobia?
Agoraphobia describes the intense fear of experiencing an anxiety or panic attack in a public place. People suffering with this great fear may end up avoiding social outings, which can in turn lead to greater problems with depression and isolation. When a panic occurs, it generally does without a warning and thus the reason people become even more fearful of leaving their homes. Agoraphobia develops in those people that avoid social or public interaction outside the safety confinements of their homes. Staying at home allows sufferers of severe anxiety to feel safer, without the worry of people making fun of them during an attack or from not being to get medical help in the event of attack as well. In many cases, suffers of severe anxiety tend to faint and many have sustained injuries from falls in this way. These incidents cause anxiety and fear to be greater, especially about going out in public. In most populations, more women have been found to suffer with anxiety disorders than men. The source of anxiousness determines the level of symptoms and how long they may last.
Many people suffer with a phobia that ultimately causes them to be completely disassociated with other people, especially strangers. These people could find fear in going to the supermarket or visiting retail shops. The fear they feel is absolute and consuming that other people are going to hurt them in some way ort cause them to feel extremely embarrassed. Stage fright, fear of humiliation and the fear of being intimate are some example of this type of phobia in its infant stages. Human beings crave and require social interaction with other humans for thriving in a healthy manner. However, when apprehension of other people grows larger, this need goes unfilled and can create issues like high anxiety and depression.
Young people seem to have no problems in most cases about interacting with new people that are strangers. The small child that fears strangers is not uncommon as well. However, when an adult begins to shy away from the public and meeting strangers, there is a level of disassociation that becomes the confines of social phobia. For some social phobic persons, it is important to note that the fear of the people or crowds is not the issue, but being judged or humiliated in front of those people that cause the fear. Social anxiety comes in different degrees and while some people are completely debilitated by it restraints, others have mild issues like just trying to avoid large crowds. Some high level social phobias have been lined to greater issues like avoidant personality disorders.
Aspects About Generalized Anxiety
Millions of people worry every day about money, their families, life events, work school and their health. For many of these people, their level of worry becomes characterized by a fear they cannot pinpoint to any particular trigger. Everything in general causes some anxiety sufferers great and unhealthy stress that leads to the condition known as GAD, generalized anxiety disorder. The fear and worry about certain event grows completely out of proportion with the reality of what could actually happen in a circumstance, thus causing their fear of failure and impending disaster to greatly interfere with daily life activities, work, family and personal relationships.
In the event a person suffering from bouts of overwhelming anxiety does not receive treatment and counseling, this type if anxiety can become greater and fall in to classification of GAD. Overwhelming anxiety and fear can begin to case irrational thinking and constant anxiousness about every detail in a person’s life and environment, thus also creating anguish and a fallen mentality that puts a stop to living a normal life.
The Diagnostic and Statistical Manual of Mental Disorders (DSM-IV) states certain criteria that must be present for the positive diagnosis of any type of anxiety disorder. Patients experiencing anxiety disorders must, according to the DSM-IV:
- Patient experience a six month period of prolonged anxiety, intense anxiety and non-stop worrying to the point of chronic anxiousness
- Feelings of being on edge or being over stressed to the point of withdrawing from life activities
- Experiencing extreme fatigue with inability to sleep or to stay asleep
- Experiencing loss of concentration
- Intense muscle tension
It is important to note that more people experience GAD that live in large cities or in areas experiencing political and economic instability.
The young person undergoing chronic anxiety needs treatment straight away to prevent worsening disorders in adulthood that are comorbid and related to high anxiety and nervousness. Many young adults enter into deep states of depression due to ongoing anxiety issues during their younger years consuming them.
Treatment for GAD is important for helping sufferers to change their way of thinking. Through counseling and psychotherapy sessions, most people do recover from anxiety disorders and end up living fulfilling lives. In greater, more intense cases, therapy helps at twelve month or so intervals. For some people, leading a normal life may mean counseling at different levels throughout life.
Research has found that ninety percent of the people suffering with anxiety issues also suffer from one or more other kinds of mental problems as well. In that ninety percent, fifty percent were found to have suffered at least one bout of deep depression before the age of eighteen. Mental health professionals have come to conclude that including physical symptoms in their overall examinations of patients can help lead to a more positive diagnosis, thus leading a more effective treatment plan.
Post-Traumatic Stress Disorder (PTSD)
Many soldiers returning home from war experience serious problems with post-traumatic stress disorder, PTSD. Individuals experiencing severe traumatic incidents can relive them by external stimuli reminding them about the bad experience. Many of these people suffer with nightmares and have a hard time coping with some aspects of reality. Sufferers tend to avoid people or places that remind them of their experience. People dealing with PTSD may exhibit extreme hyper-vigilance and have lowered excitement towards their future.
Obsessive-Compulsive Disorder (OCD)
Someone that continues repetitive, unnecessary behavior to cover up an anxiety related fear is suffering with obsessive compulsive disorder, OCD. People with OCD generally realize some of their behavior may be unjustified to the average onlooker, but carries out that behavior for covering the anxiety or other mental issue causing pain. Some of the repetitive behavior exhibited by OCD sufferers is constant hand washing or constantly washing objects around them.
Similar to the mental illness known as neuroticism, trait anxiety describes a type on anxiety that causes the sufferer to respond to circumstance with near instant high level anxiety that lasts a short time as opposed to reacting with long term anxiousness and nervousness.
Anxiety By Choice Or Decision
More and more people are dealing with modern day stress and decision making in the workplace. Decision anxiety is extremely common and happens when an individual is afraid to make one decision, even a right one, based on multiple outcomes of that decision. Many people have an easier time making choices related to their job when the outcome is probable and they know what will be the direct consequences of their choices.
Separation Anxiety Disorder
When someone faces being separated from the person or object that provides primary security, separation anxiety can become an issue. In fact, many children and pets experience this type of anxiety at high levels when their parents or owners are gone away from them out of sight. Some people experience panic and real fear when their security is displaced or not in their sight.
External And Environmentally Related Factors
Factors In Environment That Cause Anxiety
- Traumatic events like a loved dying, mental or physical abuse or being a victim of violent crime like rape
- Stress created from divorce, friendship problems, marriage and other types of personal relationships
- Stress from school or work
- Financial and monetary strain
- stress caused by the occurrence of a natural disaster
- High altitude oxygen loss
Factors Related To Medical Conditions
Medical conditions like infections, anemia, asthma and heart conditions can create great levels of anxiety. Other causes of anxiety include:
- Medical conditions causing stress
- Medication side effects can cause stress
- Stress can be caused by the symptoms associated with an illness
- Oxygen loss due to diseases like COPD, emphysema and embolism, a blood clot located in the lungs
- Addiction, Abuse And Substance Abuse
Studies and polls show that half of the people receiving services for mental health do so due to anxiety disorders. Many of these patients are social phobic due to addictions to benzodiazepines or alcohol. Anxiety issues can also be caused by withdrawals from illicit drugs like cocaine, amphetamines, prescription painkillers, benzodiazepines and barbiturates.
Anxiety And Genetics
Evidence has been found to support anxiety being caused by genetics. This research shows that anxiety disorders tend to run in families.
Anxiety And Brain Chemistry
Chemical imbalances in the brain have also been found to cause some anxiety disorders. Some people have more neurotransmitters than they should, causing the delicate balance of brain messengers to become unbalanced. When brain messaging becomes off kilter, experts have found it can lead to moderate to severe anxiety. The longer anxiety lasts, the risk if damage to organs grows greater. The chemicals in the brain that support the fight or flight response can cause serious health conditions like high blood pressure and headaches to occur if their messaging is prolonged.
For most people, everyday stress is the cause of their anxiety. However, some medical conditions can cause anxiety as well. Learn more from your health care provider about anxiety and you could be experiencing it due to:
- Heart conditions carry rapid heartbeat that can be caused by anxiety
- Nervousness and sleeplessness can be caused caffeine
- Hyperthyroidism has been found to produce anxiety symptoms
- Taking diet pills
- PMS, premenstrual syndrome
Anxiety must be diagnosed by a qualified mental professional like a psychiatrist or clinical psychologist. These doctors take a full family and medical background history in addition to an assortment test results for making a correct diagnosis. There is not particular one test for anxiety, but some stress could help to determine a medical condition causing anxiety. Symptoms of anxiety must have lasted over six months in patients for a diagnosis to take place.
Some forms of anxiety do not fall under a generalized category. For example, some patients may be diagnosed with panic issues about being in public while others may be diagnosed with classic OCD. People overly worried about gaining too much weight may be diagnosed with anorexia nervosa. Most patients do have symptoms related to both anxiety and depression. In fact, it is a rare case if symptoms are presented without one another.
Common Anxiety Symptoms
Anxiety can present many symptoms that are both non-physical and physical. Some of the symptoms are similar to those of other medical problems like heart attack, stroke and simple general illness. Symptoms of anxiety, GAD, can include:
- Heart palpitations, racing heart beat
- Tingling in extremities
- Trembling, shaking
- Jitters, restlessness
- Tiring out easily, high levels of fatigue
- Upset or nervous stomach
- Skin flushing, sweating
- Concentration problems
- Frightened easily
- Greater urination
- Tense muscles
People diagnosed with panic disorders can experience symptoms similar to anxiety attacks like chest pains, a feeling of choking and dizziness.
Positive psychology states that individuals experiencing anxiety are experiencing a mental state that causes them to be unable to cope with certain circumstances or life events.
Lowering The Risk Of Anxiety And Its Debilitating Symptoms
Mental health professionals have found several positive types of treatment for helping to decrease the number of anxiety attacks in their patients. Counseling and extended psychotherapy are helping many people get back their lives and conquer their troubles with anxiety. The management of thought and behaviors has been found to make extraordinary differences in the lives of people that have been literally debilitated by anxiety disorders.
Exercise Is Beneficial
Working out gets the blood flowing, thus pumping oxygen to the brain. Many people that work out regularly report the euphoric feelings they get from working out. The reason for this is the increase in brain chemicals due to greater oxygen flow. The body is built to move and by not doing so, many of its most important functions are stifled, leading to serious issues like depression and anxiety. The anxiety that occurs due to worries about your health will disappear with regular exercise and eating a well-balanced diet.
Reducing The Risk Of Anxiety Attacks And Symptoms
Consult with your health care provider before taking any medication, pharmaceutical or herbal, that could cause nervous tremors or anxiety
- Limiting your intake of caffeine in cola, coffee, tea and chocolate
- Participating in regular exercise
- Maintaining a healthy diet
- Getting enough sleep
- Seek supportive counseling in the event you experience a traumatic event
- Avoid alcohol and illicit drugs
Several drugs are available for the treatment of different types of anxiety disorders. In the event anxiety is being caused by a medical condition, treatment for that particular condition is provided, thus eliminating the anxiety it causes. Medications like tranquilizers and antidepressants are often prescribed for the treatment of prolonged anxiety. Beta blockers, benzodiazepines and tricyclic drugs are also prescribed regularly for anxiety as well.
- Benzodiazepines have been a traditional treatment for anxiety for several years. However, many doctors are shying away from these types of drugs due to their addictive qualities. Common benzodiazepines:
Incidents of falling and sustaining injury are high among the elderly taking benzodiazepine medications. Higher numbers of elderly people ending up with severe dementia are reported in those people taking benzodiazepine drugs as well.
The use of serotonin reuptake inhibitors, SSRIs, has been found to effectively treat anxiety. While these drugs are designed for treating depression, they also have properties that help to quell the symptoms of anxiety. SSRIs produce fewer side effects than some other drugs. However, many people still report shakiness and the jitters, sexual dysfunction and nausea at the start of treatment using SSRIs. Commonly prescribed anti-depressants:
Drugs like Tofranil(Imipramine) and Anafranil(Clomipramine) are drugs classified as tricyclic and have been used to treat anxiety for many years. Tricyclic drugs carry side effects like weight gain, dizziness, drowsiness and dry mouth.
Additional Drugs To Treat Anxiety
- Monoamine oxidase inhibitors (MAOIs) like Nardil(phenelzine), Marplan (isocarboxazid) and Parnate(tranylcypromine) : causes side effects that limit dietary intake of some foods and causes serious interactions with some pain relievers as well.
- Beta-blockers like Inderal(propranolol): Generally used to treat certain heart conditions, but also effective for the physical symptoms of anxiety.
- Buspar (Buspirone): Effective in the treatmentof anxiety through the control of neurtransmittors, but does not cayuse drowsiness. However, Buspar does cause headaches, lightheadedness and nausea.
Natural Remedies, herbals and foods For Anxiety
Kava has been touted as being one of the greatest herbal remedies available for treating anxiety and sleeplessness. Kava contains kavalactones, an active ingredient that is believed by experts to enhance GABA levels while helping to prevent epinephrine form taking over the body. Kava does not affect other important brains neurotransmitters while exhibiting its healthy properties. Medical professionals strongly advise not taking any type tranquilizer, prescription or herbal, when taking kava due to the risk of over sedation. Due to effects kava has on liver, you should completely avoid alcohol while taking kava. You should also know that the kava sold at supermarkets is generally not as strong as the supplement you can get from herbal retailers. Kava needs to be with food. An average dose ranges anywhere between one hundred fifty to three hundred kavalactones daily. You cannot find these kinds of dosages in grocery store stocks. Kava carries no side effects nor does it pose the risk for addiction. Kava has been found to be an effective natural way to ease anxiety normally treated with drugs like benzodiazepines.
Magnesium is an essential mineral the body requires for maintaining proper functioning. Sadly, many people miss out on this mineral in their daily diets due to it being taken out of food sources during manufacturing and some farming practices. While magnesium deficiency is not a direct case of anxiety, it can cause medical conditions that do carry anxiety as a symptom. When magnesium levels are used during stressful times, the replenishment of it is important to avoid the development conditions related to magnesium deficiencies. Talking to your doctor about magnesium and your need for it is important.
Gamma-aminobutyric Acid (GABA)
An amino acid that has a part in the brain’s physiology of anxiety, GABA has been mimicked in the lab in synthetic drugs that work the same way in relation to GABA brain receptors. Not a lot of research has been about GABA supplementation or about how much it would affect conditions that would help to control anxiety.
Many people that use lavender describe it as intoxicating anti-inflammatory that works well for emotional turmoil. A study with Greek dental patients found most of them were less anxiousness and nervousness about their appointment when lavender oil scent was in the air. Florida studies found that people did better on tests when they inhaled lavender before taking the test. German studies found lavender pill supplements helped to reduce the symptoms of GAD and did so as effectively as Ativan (larazepam), commonly prescribed drug for treating anxiety
St. John’s Wort, Kava, omega-3 fatty acids and valerian have been used in traditional herbal medicine for a long time for treating anxiety. While there does exist any scientific evidence to support these remedies, many people have reported excellent results when using them.
Studies have found that passion flower can reduce the symptoms of anxiety and does as effectively as some prescription drugs. Passion Flower produces a sedating effect, so avoid mixing it with other tranquilizing medication and herbs. Always take one herbal supplement for anxiety at a time and only take them for about a month at a time for the healthiest results.
Omega -3 Fatty Acids
Most everyone has heard something about the benefits of omega-3 fatty acids for heart functioning. However, you should know that omega-3 fatty acids also support healthier brain functioning as well. One study provided participants with omega-3 fatty acid for twelve weeks. After the twelve weeks were over, those participants were found to have less anxiety. The best way to get omega-3 fatty acids is through your diet. Fish that live in cold water and are considered fatty are the best choices for omega-3 fatty acids. Salmon, sardines, anchovies, and mussels are good choices.
Traditional Indian remedies have long been found to be highly effective for a variety of ailments. One Indian anti-anxiety elixir combines one teaspoon of ground ginger, one teaspoon of lemon juice and one half teaspoon of honey. Taking tonic three times daily can help to increase digestive energy while reducing mind energy. Research has shown that lemon juice does lower blood pressure through strengthening capillaries. Ginger has known for years an effective remedy for the stomach while honey ha properties that allow it stabilize blood sugar that heightens during worry.
Mix ten raw almonds that have been soaked for at least twelve hours (for easier removal of skins) with one cup warm milk, and a pinch of nutmeg and ginger. Drinking this nutty, delicious mixture before going to bed will help you sleep better.
Sesame, sunflower, coconut or corn warmed makes excellent body massage oil. Muscle massage using these oils has been found to help a great deal to relieve the symptoms of anxiety. These oils can be used in the morning after a hot bath or at night before you go to sleep.
In a hot bath place one third cup baking soda and one third cup ginger. Soaking in this bath for fifteen minutes can help to relieve anxiety and tension.
Celery And Onions
Potassium and folic acid deficiency causes nervousness. Eating two cups of celery or onions, or both together, with your meals for a couple of weeks can help to replace these nutrients, thus lowering the risk of anxiety symptoms.
The scent of oranges can be described as divine and can make a huge impact on anxiety in aromatherapy. Boiling orange peels in water can help to fill the air with a soothing scent. Keep a lid on your pot or potpourri burner until the vapors are full in it, opening the lid to release them at one time.
Mixing a cup of orange juice with a teaspoon of honey and a pinch of nutmeg can work to slow down rapid heartbeat caused by anxiety.
Compounds found in chamomile have been known for centuries for their calming properties. Matricaria recutita, one compound in chamomile, acts in the same way the drug Valium in how it binds to the same receptors in the brain. Supplements are available that contain apigenin in a 1.2% volume with dried chamomile flowers. Research has shown that patients taking an eight week supplementation course of chamomile demonstrated significant decreases in their symptoms of anxiety.
Green Tea (L-Theanine)
L-theanine is an amino acid in green tea that has been found to lower rising heart rates while also lowering blood pressure. Studies done with people that experience anxiety were given two hundred milligrams of L-theanine before being given a test. The study produced results showing these people experienced a great decrease in anxiousness and nervousness while taking the test. Supplementation is best to reach this dosage as opposed to drinking several cups of green tea daily, especially if you are sensitive to caffeine.
The herb hops does produce the tranquilizing effects as the beer it is sometimes found in. When alone, hops, a bitter herb and volatile oil, is best mixed with chamomile or mint in tea. Hops are often used in conjunction with another soothing herb called valerian. This mix can promote sleep and produce a soothing tranquilizing effect. However, if you are taking prescribed medications for anxiety, do not use these herbal mixtures unless you discuss it with your doctor first.
Valeriana officinalis, valerian, is considered an herbal sedative. While it does not taste very well, it does work great to help you sleep due to containing several sedating compounds. Always take valerian supplements at night before you go to bed. Valerian is often used in conjunction with chamomile, hops and lemon balm.
Used for thousands of years to reduce anxiousness and stress, lemon balm is an herb named after the word in Greek for honey bee. Studies show that people taking 600mg lemon balm supplements experienced greater calmness and heightened alertness. Taking too much lemon balm can increase anxiety, so taking careful supplementation is recommended. Starting with a small dose and working your way up to higher ones is best. Lemon balm comes in a tea, supplements form and in tincture, used often with chamomile, hops and valerian.
Rosemary has been found as an effective tonic for nervousness and has been used for thousands of years as so. Mix one to two teaspoons of dried rosemary to a cup of boiling water. once mixture reaches boiling, letting it steep for about ten minutes. Drinking this tea will help relax you. Using rosemary in aromatherapy is also helpful to ease anxiety. Burning rosemary sprigs as incense is helpful as well.
Helpful Tips To Remember
- Keeping a journal can help you relieve stress and find out about the things in your life that seem to cause your more anxiety. Going back and reading a journal may surprise, especially when you write while being stressed out or worried. Many people find writing in this way helps them to see things in their lives causing extreme anxiety, making it easier to eliminate those problems. Writing down the foods you eat is important as well. You may be surprised to learn how many foods can create an environment in your system perfect for the creation of anxiety.
- Your faith can help you get a better grip on anxiety. Meditation and prayer have been proven to provide a special kind of peace that fills the empty places inside you. Being spiritually empty makes you a direct target for incoming stress and great anxiety. Quiet time for prayer and meditation gives the mind and body time for the simple peace it needs for healthy functioning.
- The way you breathe is extremely important to keeping a cap on anxiety. Make conscious effort to breathe in and breathe out slowly. This is a great part of meditation and can help to find a kind of relaxation that highly beneficial for your good health.
- Talking about the things that bother you can help you get rid of the pressure they bring to you. In fact, talking about some of the problems in your life may also be the best to solve them and be rid of them for good. Talk to your clergyman or your best friend or closest family member about the things you find are too hard to deal with.
- Making lists about the things you need to do each day can help to keep you focused and on track. Think about the days you may have become overwhelmed when you several tasks at hand to finish . Making a list can organize and destroy the anxiety that comes with being overwhelmed.
- Many cases of anxiety can be treated in your home. Learning to manage your daily routine can help a lot. These cases should be ones you now you can defeat and do so without a doctor’s supervision or without prescription medications. Follow these steps for helping you to manage your daily life with experiencing anxiety:
- Learn to deal with the stress you have in your life every day. While some stress can be avoided, some of it cannot be avoided no matter what you do. Make a calendar for deadlines and make the time to step away from work or from studying to have fun. By doing so, your time at work or at study can be more pleasurable.
- Engage in relaxing activities like yoga and meditation. Listen to soothing music while lying back with your eyes closed. Doing so can allow you to drift away to a peaceful pace inside you many people are unaware is there.
- Practicing deep abdominal breathing can make ahuge difference in how well your body is able to handle stressful circumstances. Exercise breathing in deeply through your nose and slowly exhaling out of mouth. Do these types of breathing exercises twice a day or at a time when you just feel like you need to relax. Keep in that you can experience dizziness from breathing in too deeply for too long before exhaling.
- Talking negatively will reinforce a negative outlook. The same is also true about being positive. The more positive you are, the more time you take in ‘looking on the bright side’, the better you will be able handle stressful circumstances. Avoid having negative thoughts and when you do, purposely begin looking for a more positive side of the problem at hand.
- When you are facing an upcoming event that is making you nervous, begin picturing yourself as being successful at combating your fear.
- Seek support by talking to other people.
- Meditate on a regular basis without interruptions
- Remember to exercise regularly
- Relax often in hot baths
- Rest quietly in a darkened room
Learning About Cognitive Behavioral Therapy
Many mental health professionals find that traditional counseling that includes cognitive behavioral therapy work well for the treatment of anxiety.
Recognizing and changing a person’s way of thinking is a great part of cognitive behavioral therapy, CBT. The cognitive part of the therapy works to define and limit anamorphic thinking. The behavioral part of the therapy helps teach people how to act in the face of those things and circumstances that causes them to become anxiousness.
One important aspect of CBT to consider is how patients that experience panic attacks sometimes think they are having a heart attack. The level of fear related to impending death becomes greater during a panic attack for this reason. Patents being treat for OCD will go through therapy that allows them to get their hands dirty and leaving them that way for longer and longer periods of time, proving that dirty hands is not going to bring about unwanted circumstances or events. Computerized CBT sessions have been found highly effect in dealing adolescent anxiety disorders.
Therapists working with PTSD patients will place the patient in a safe environment for discussing the event that cases them so much pain. In many cases, getting out the fear and frustration related to a traumatic event is easier when you have someone to talk to about that cares about you and your best interests. During these sessions, therapists work to desensitize patients to the triggers that cause them great anxiety and fear.
Psychotherapy is a part of counseling that entails a lot of talking and listening to patient’s grievances that may the culprit of anxiety. In each session, ways are explored that would help patients to have better ways to deal with anxiety and the pressures of life.
Management Of Parental Anxiety
New parents especially have been found to experience high levels of stress and anxiety. After all, they have just been handed a new little person to care for and to bring up in a socially acceptable manner. The parent that feels overwhelmed should seek counseling. Many support groups are available that are helpful and made up of other new parents going through same anxiety and issues related to it. Combining of CBT and anxiety management for parents has been found to be more effective these treatments being done separately.
Anxiety Causing Foods
Some food choices are notorious for increasing anxiety, coffee and tea with caffeine being the top ten. Alcohol has the same effect as well for increasing intense anxiety. Instead of eliminating these beverages from your diet completely, limiting them is best to void headaches that come with caffeine withdrawal. Drink alcohol in moderation.
Foods That Can Help Reduce Anxiety
Drinking plenty of water every day can help to keep your body hydrated for being able to carry out vital functions. When you become dehydrated, your body becomes fatigued. Fatigued breeds anxiety. Eating foods high in complex carbohydrates like pasta peas, corn and beans are excellent sources of the kind of carbohydrates best for fighting off fatigue and anxiety.
Tryptophan is an anxiety reducing substance found in several foods. Peanut butter, nuts, oats and milk are all sources tryptophan.
Making sure to include Vitamin B6 into your diet is extremely important. B6 regulates the neurotransmitter serotonin that controls the level of anxiety in the body.
Your family and friends love you and will more than likely do anything to help you get better know matter kind of problems you are dealing with. Encircling you with loved ones can give you insurmountable support. If you have friends that you used to hang out with that caused you great anxiety, staying away from them for a while can help. When these friends try to make you guilt or unworthy, ignore them and turn to the circle of love at home with your family. Discussing anxiety over and over will only make it worse and provide no positive feedback for you. There will be special time and place for reintroducing friends.
The Power Of Faith And Prayer Is Real And Tangible
Millions of people around the globe are spiritually lost, experiencing a vast emptiness inside them that can only be filled by faith in a higher being and afterlife. Studies have been done about groups of patients that prayed during their illness. This study was focused on only the patients praying, not including anyone praying for them. The patients that prayed showed a significantly less levels of fear, depression and anxiety as opposed to patients that did not pray. These studies were conducted using Christians with strong belief and religious background. While is no solid evidence to prove the power of prayer, those people experiencing healing benefits can attest otherwise.
Future research into several religions and the effect of prayer during illness is needed before the scientific community can publish statement about the validity of prayer and anxiety related illness.
Take Time Out To Play!
Remember the days of your childhood when a game of stickball out in the back field was the most exciting part of week? Or how about lying around the living room floor coloring with crayons when it was raining outside? Playing allows you to let go of the stress you may have in your life. Make time to go skiing or snowboarding. Make the time to spend with your kids riding skateboards. When you engage in play, anxiety and the problems in your life see to fade far away. One great benefit of playing is when you get back to real life, like work, things seem easier and you have a much better outlook.
Breakfast Is Important To Get You Started
On those busy mornings many families deal with weekly, skipping breakfast is common. However, by eating at least a granola bar or a few eggs, you are supplying your body with fuel it needs to for the day. Eggs especially contain choline, a substance known to combat anxiety.
Many people drink coffee first thing in the morning to get started. Limiting the number of cups you drink is important to avoid anxiety related side effects known to be caused by too much caffeine.
Warmth Works Well
You may have noticed the relaxing feeling you get after a hot bath or sauna treatment, the reason for this is heat relaxes muscles, thus easing away the tension that creates anxiety and muscle pain as well. Some researchers believe the sensation of warmth has a profound effect on the brain’s neurotransmitter serotonin. Most people associate warmth with security and safeness.
- Electroconvulsive therapy (ECT) and transcranial magnetic stimulation (TMS)
- Psychosurgery: This treatment id done only in extreme cases that have not responded to other forms of traditional treatments.
- Homeopathy- While many experts do find homeopathic remedies to be effective, there are just as many professionals that do. Homeopathy approaches the body in a natural way that is both non-invasive and healing.
- Reflexology- The pressure points used in reflexology have been found to eliminate stress and some other illness. This is a method often used in conjunction with Chinese acupuncture and Reiki therapy.
- Magnet Therapy-Also referred to magnetotherpay, the belief is that placing magnets on certain parts of the body will enact a continuous flow of Qi, life’s energy force, this providing therapeutic healing.
Treatments Without Medication
The following are types of treatments that do not involve the use of drugs:
- Gestalt therapy
- Holistic therapy
- Psychodynamic therapy
- Deep breathing and other deep relaxation exercises
Cognitive behavioral therapy
Alterative Choices To Cognitive Behavioral Therapy
While cognitive behavioral therapy has been used a lot and has a great deal of research backing it, other methods have been just as effective as well:
- Sound therapy
Many therapies seem to work that are untraditionally considered as medicinal therapy, like laughter. Laughing can help to ease the strain anxiety fast. However, keep in mind the natural approach to treating anxiety may be right for one person, while another person may require more delicate, professional care. Learning more about the anxiety you are dealing with and whether you need to enact on a treatment plan alongside a medical professional is extremely important to your total overall wellbeing.
How to Know When It Is Time To Seek Professional Counseling
Many of self-help therapies for relieving anxiety do work well and do so generally for the person that has a firmer grip on their life and on the kinds of pressures coming at the on a daily basis. However, if you find all the self-help steps you have taken are not working to control your levels of anxiety, it is time to seek out the help of a professional.
Always remember if you are experiencing anxiety along with other physical symptoms, seeking medical attention is important to rule out other medical problems. You will need to give your doctor a list of all the medications you are taking and some history about your family and lifestyle as well.
No One Treatment Works For Everyone In The Same Way
Many people get back to living their normal lives after a few sessions of psychotherapy while some others may need a longer. Patients and their psychiatric professionals will come to a friendship based relationship that helps to enhance healing and dealing with the curves life throws at you sometimes.
Because no single person responds to treatment quite in the same way, time is taken to assess patients according to the symptoms, their family history, the current lifestyle and the kinds of stressing circumstances that seem prevalent in that person’s life. The person that has taken steps willingly to seek help will have far greater chances of reaching a level of treatment that works.
How Thought Stopping Does Not Always Work
You may have heard your parents or grandparents say ’oh, just put that thought out of your mind”. Maybe you tried several times to put a thought away and with no success. One reason this does not work is because the more you try to dispel a thought, the greater and more prevalent it seems to become.
Thought stopping can backfire on you because the more time you spend trying not think about a particular thing, the more you see to focus on it. While trying to get rid of a thought, you are actually spending more time on trying to get rid of it.
This approach seems to produce better results than simply trying to wipe out a thought altogether. Giving your permission to think about a particular worry is okay, only do so thinking ‘I will worry about that later’ Set a certain time during your day just for worry about the things that are stressing out or bothering you. Do not deviate from this schedule and make sure to set your worry time far in advance of your bedtime as well. Postponing your worries gives you a distinct advantage over them because they are always going to be stuck in your ‘worry zone’ When you are outside of that worry zone, you have nothing to worry about, quite literally.
Do Not Let Alcohol Fool You
Millions of people literally try to drown their worries and problems in a bottle of whiskey or beer. However, the sad fact is the only thing drowning is you liver and your good health. The same problems that started you to drink will still be there after you wake up with a hangover. If you are addicted to alcohol or drugs, seeking addiction counseling is extremely important for you to get your life back on track.