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| Put yourself back in control |
| Anxiety means "a state of being uneasy,
apprehensive, or worried about what may happen." Since life
is uncertain, anxiety is an unavoidable part of the package.
In fact, anxiety, up to a certain point,serves a useful purpose.
It releases adrenal hormones that sharpen our senses, tense
up our muscles, and prepare our cardiovascular system for increased
exertion, explains Thomas L. Leaman, M.D., in Healing the Anxiety
Diseases (New York: Plenum Press, 1992). That physiological
"fight-or-flight" response can lend an important edge that helps
us give a livelier speech, take a better exam, or facilitate
a more productive meeting. A little anxiety is good. A lot of
anxiety is not. When anxiety is persistent, out of proportion
to the situation, or interferes with normal functioning, it
becomes an anxiety disorder. People suffering from anxiety disorders
live in psychological prisons of dread, fears, and emotional
isolation. |
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| Physical implications |
| Mind and body are a single package,
and what happens in one area inevitably affects the other. Anxiety
is often triggered by stress, which activates the adrenal gland
to unleash adrenaline hormones. These chemicals prepare us for
a "fight-or-flight" response, which is exactly what we need,
if we're facing a charging bull or caught in a burning building.
However, most of our anxiety is likely to revolve around an
unreasonable boss, an unhappy spouse, overdue bills, and other
day to day stresses. |
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| So even though there's no charging
bull, the human body reacts as though there is. And the human
body is not built to operate under unrelenting strain. Prolonged,
anxiety generating stress has been linked to headaches, heart
disease, cancer, absence of periods in women, impotence or premature
ejaculation in men, and digestive tract disturbances such as
gastritis, stomach and duodenal ulcers, ulcerative colitis,
and irritable colon. |
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| Stress is also implicated in irritable
bladder, acne, eczema and psoriasis, depression, and some forms
of baldness. It may contribute to mouth ulcers, high cholesterol
levels, angina attacks and arrhythmia (in which the heart beats
wildly and randomly), nervous ticks, and muscle spasms. Stress
can also intensify asthma symptoms. What happens when your adrenal
glands are impaired by chronic stress and anxiety? Eventually,
they may not be able to generate enough adrenaline to raise
blood sugar when you need it. Hypoglycemia, an abnormal decrease
of sugar in the blood may result. |
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| The prevalence of anxiety
disorders: |
· General anxiety disorder is characterized
by exaggerated worry and tension. Physical symptoms include
trembling, muscle tension, headache, and nausea. The Office
for National statistics estimates that 3.1% of adults experience
generalised anxiety disorders not including depression at any
one time.
· Panic disorders are characterized by panic attacks. These
are sudden feelings of terror that occur repeatedly, without
warning. Some of the physical symptoms are chest pain, heart
palpitations, shortness of breath, dizziness, or abdominal stress.
· Obsessive compulsive disorder is defined by repeated, intrusive,
and unwanted thoughts, often accompanied by illogical, ritualistic
behavior. It is estimated that 2-3% of the population in Britain
have OCD at any one time.
· Phobias are excessive and disabling fears of things that in
reality pose no threat. Phobias often lead to the avoidance
of ordinary objects or situations, such as flying, small spaces,
animals, or social events. The Office for National Statistics
found that 1.1% of adults in Britain experience phobias. The
study also found that women were twice as likely as men to experience
phobias.
· Post?traumatic stress disorder is marked by persistent, fearful
thoughts that emerge after a traumatic event.
How do you know if your anxiety is "normal" or not- If you have
butterflies in your stomach before your first day on the job,
for example, you're experiencing ordinary anxiety. If you avoid
looking for work because you're afraid to leave the house, you've
got a problem. |
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| The anti-anxiety diet |
| Although anxiety disorders require
professional medical treatment, diet can improve symptoms and
help put the individual back in control. Vegetables provide
a wealth of calcium, magnesium, and potassium nutrients that
promote stamina and vitality. They also contain vitamin C, a
well known anti-stress nutrient. Vitamin C supports healthy
adrenal function, and the adrenal glands help us deal with stress.
The nutrients in fruits also help relieve anxiety symptoms.
Bioflavonoids are known to boost mood and promote energy. Although
fruit is high in sugar, its fiber content slows down the absorption
of the sugar into the bloodstream. Balanced blood sugar is important
for preventing hypoglycemia triggered anxiety symptoms. Starches
such as potatoes, sweet potatoes, and yams also help stabilize
mood by stabilizing blood sugar levels. So do legumes (beans
and peas). In addition, legumes deliver more of the calcium,
magnesium, potassium, and B vitamins your central nervous system
needs. |
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Mood calming nutrients such as B
vitamins, vitamin E, essential fatty acids, complex carbohydrates,
protein, and many important minerals are available in whole
grains. And like starches and legumes, whole grains support
balanced blood sugar.
Seeds, nuts, and flaxseed oil contain essential fatty acids.
Adequate levels of essential fatty acids help relieve symptoms
of PMS, menopause, and allergies. Seeds and nuts also contain
B vitamins and vitamin E, which help alleviate muscle tension
and emotional distress. If your diet isn't giving you all the
nutrients you need, consider taking a multi-vitamin/mineral
formula that contains sufficient amounts of B vitamins, vitamin
C, bioflavonoids, vitamin E, magnesium, potassium, calcium,
and zinc. An oil supplement will ensure that you're getting
enough of the essential fatty acids. |
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| What to avoid |
Just as some compounds can soothe,
others can trigger anxiety. In Anxiety & Stress Self Help
Book, Susan Lark, M.D., advises that individuals prone to anxiety
limit their intake of refined sugar, food additives, alcohol,
and caffeine. Let's look at these in more detail:
· Refined sugar, in excess, can generate anxiety symptoms. Simple
sugars are quickly released into the bloodstream. To handle
this "sugar rush," the pancreas often over-produces insulin,
a hormone that helps transport glucose into the cells. As a
result, sugar levels may plunge too low Low blood sugar is characterized
by anxiety, "jitters," spaciness, and confusion.
· Food additives such as aspartame (Nutrasweet), monosodium
glutamate (MSG), nitrates, and nitrites can elicit allergy and
anxiety like symptoms. Aspartame alone has been linked with
rapid heartbeat, shallow breathing, headaches, anxiety, and
dizziness.
· Alcohol, as a simple sugar, can also trigger hypoglycemic
symptoms. Furthermore, excess alcohol undermines the central
nervous system. It also sabotages the liver's ability to detoxify
other chemicals, including drugs, hormones such as estrogens,
and pesticides. Toxic levels of these chemicals can build up
in the body, making anxiety symptoms worse.
· Coffee and other caffeine containing products directly stimulate
several arousal mechanisms in the body. It also drains the body's
stores of B vitamins and minerals such as potassium. If you
can't give up coffee completely, try to cut back to one cup
a day.
Marilyn Kroplick, M.D., a psychiatrist in Encino, CA, says,
"You have to look at the things you're putting in your body,
like tobacco, caffeine, sugar. Trying to escape through these
different chemicals will only lead to more problems and temporary
solutions." |
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| Exercise: Sweat it out! |
| Consistent, vigorous physical activity
is probably the best anti-anxiety agent ever invented. In Healing
the Anxiety Diseases, author Dr. Leaman points out that exercise
stretches the muscles, diverts your attention, and promotes
restful slumber. He advocates any activity that increases the
heart rate. These include running, swimming, walking briskly,
aerobics classes, bicycling, cross-country skiing, or even strenuous
house cleaning and yard work, to name a few. |
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| When you're experiencing anxiety
your adrenal glands work overtime to pump out adrenaline. Exercise
bums off the excess adrenaline that would otherwise trigger
anxiety symptoms. In addition, physical activity triggers the
release of endorphins, pituitary gland hormones that function
as natural opiates. In fact, endorphins are considered to be
200 times more potent than morphine. Research indicates that
vigorous aerobic exercise can increase endorphin levels as much
as fivefold, according to Anxiety & Stress Self Help Book. |
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| Michael H. Sacks, M.D., author of
"Exercise for stress control," published in Mind/Body Medicine:
How to Use Your Mind for Better Health (Yonkers: Consumer Reports
Books, 1993), recommends moderate levels of physical activity.
He cites one study in which female college runners who jogged
24 miles per week were significantly less tense than those who
ran either 15 or 52 miles per week. Dr. Sacks also refers to
other research that suggests that light exercise, such as walking,
decreases anxiety just as effectively as vigorous jogging does.
Mani Feniger, author of Journey from Anxiety to Freedom, writes
that "Just 20 to 30 minutes a day of exercise such as walking,
bike riding, or low impact aerobics can make you feel calmer." |
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| Calming herbs |
| Long before benzodiazepenes and other
tranquilizers were available, people relied on herbs, such as
the following, to steady their nerves and quiet their minds: |
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· Valerian root comes from an upright
perennial that grows wild in the woodlands, along river banks,
and in damp meadows all over Europe. It is recommended for sleeplessness,
mild anxiety, and restlessness. Valerian is an approved over-the-counter
medicine for insomnia in Germany, Belgium, France, Switzerland,
and Italy.
· Hops comes from a perennial climbing plant found wild in many
places throughout the world. It's mostly cultivated in the United
States, West Germany, and Yugoslavia for brewing beer. Hops
has demonstrated a strong sedative effect on individuals with
nervousness. A recent study featured in the European Journal
of Medicine found that a combination of hops and valerian improved
sleep after two weeks of treatment.
· Passionflower consists of the dried flowering and fruiting
top of a perennial climbing vine. The Commission, Germany's
equivalent to the Food & Drug Administration in the United
States, has authorized the use of passionflower for the treatment
of nervous unrest. A 1986 survey in Britain revealed that passionflower
was the most popular sedative (FitzGerald F: Calming herbs.
Nature's Impact, p. 38, December/January 1997/1998).
· Chamomile is a member of the daisy family and is native to
Europe and Western Asia. It contains mild sedative properties.
Although not as strong as valerian or passionflower, chamomile
can be considered an option for children, especially for sleeplessness
caused by teething or colic.
· Skullcap is a North American perennial that grows in wet areas
throughout Canada and the northern and eastern United States,
as well as other parts of the world. When used alone or in conjunction
with valerian root, skullcap effectively relieves nervous muscle
spasms and twitches. It is also recommended for insomnia.
· Lemon balm, also known as melissa, contains a sedating group
of chemicals called terpenes. |
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| Other natural stress busters. |
Besides diet and exercise, the following
self-help tools can help you take control of anxiety symptoms:
· Deep, steady breathing can anchor the mind and slow down the
body. "Slowing down your breath is very, very important," says
Dr. Kroplick.
· Progressive relaxation involves tensing up your muscles, then
releasing them, one area at a time. It takes about 20 minutes,
and it can help you learn to relax your muscles at will.
· Meditation starts with sitting quietly and engaging in a simple,
repetitive activity. Focus all your attention on one object
as you inhale and exhale slowly and deeply. "Meditation allows
you to create a state of deep relaxation, which is very healing
to the entire body," writes Dr. Lark.
Dr. Kroplick concurs. "Meditation is a way of calming the mind
and eliminating the clutter of catastrophizing that occurs when
you're stressed out," she says.
· Thought changing involves learning to stop and transform the
fearful thoughts that generate anxiety.
· Yoga stretches "quiet your mind and promote a deep sense of
peace and calm," Dr. Lark writes. Yoga exercises relax tense
muscles and improve their flexibility. Yoga also promotes circulation
and oxygenation throughout the body, improving your general
metabolism.
· Tai chi is one of the oldest Chinese martial arts. It teaches
harmony through breathing and postures done in slow motion sequences.
· Body work includes massage, acupressure, shiatsu, reiki, neuromuscular
therapy, and rolfing. Body work can help reduce tension, relieve
headaches and backaches, and improve sleep. Getting a skilled
massage therapist to gently knead tensed muscles helps dissipate
the stress you've been holding in them. For best results, you
need to be totally passive. |
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| In Natural Health, Natural
Medicine, author Andrew Weil, M.D., points out that the musculature
reflects the state of the mind and nervous system. He suggests
that massage and other body work may be one route into the unconscious
mind. |
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· Biofeedback teaches you with the
help of a machine how to gain control over so called "involuntary"
body functions, such as blood pressure and muscle contraction.
· "Life skills" refers to habits and attitudes that promote
self-confidence in coping with everyday challenges. Learning
assertiveness and communication skills can help you express,
rather than suppress, your feelings and needs.
· Expressing yourself is a way to face anxiety head on. Bottled
up anxiety can increase blood pressure, create headaches, and
lead to ulcers. Confronting conflicts in a rational way is one
of the first steps in constructive problem solving. If that's
not feasible, expressing yourself by talking to friends or writing
in a journal will help ease the pressure.
· Desensitization or exposure therapy can help people with phobias.
Small step by small step, you learn to function in areas you
had avoided. As you master each stage, you become desensitized
to a particular stressor. You eventually gain the courage to
take the next step and the next.
· Fun is another effective stress management technique. And
unfortunately, most of us don't get nearly enough.
"A lot of us, while we're having recreational time, we're worrying
about what we haven't done or what we have to do. That is just
more work and actually unproductive work," says Dr. Kroplick.
She recommends setting aside time on a regular basis for true
relaxation and rejuvenation. |
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| Taking charge |
Medical attention is necessary for
anyone suffering from an anxiety disorder. Although self-help
measures can make an enormous difference, some cases require
professional treatment and possibly medication.
However, we must keep in mind that to some extent, we can be
our own physician. By making smart choices about diet, lifestyle,
and attitude, we can relieve much of our own anxiety. We may
not change the world, but we can change our reaction to it.
As Dr. Kroplick says, "Events can be bad or they can be good,
but the way we cope with the event is really the issue." |
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