Anxiety is a sense of fear and, in some cases, a feeling of impending doom. The term anxiety disorder refers to a category of disturbances that includes generalized anxiety, post-traumatic stress disorder, phobias, and obsessive-compulsive disorders. A panic attack is an acute anxiety episode that may be accompanied by sweating, shortness of breath, hot or cold flashes, heart palpitations, and other forms of discomfort.
Anxiety is an emotion that may feature excessive worry, disturbing thoughts, sleep disturbances, shakiness, ritualistic behaviour, feelings of hopelessness, panic, paranoia, fear of being alone or in public places, impatience, easy distraction, and great apprehension concerning the welfare of loved ones. Associated physical symptoms include racing pulse, heart palpitations, shortness or rapidity of breath, difficulty swallowing, sweating, dry mouth, numbness and tingling of the hands and feet or cold/clammy hands, headaches, light-headedness or dizziness, fatigue, trembling, indigestion, and diarrhoea.
It is important for you to know that you are NOT going mad. Your anxiety is the result of a build up of stress in your life. You can change and heal this situation. There are many things you can do to help you with this but it is important that you be patient with yourself and understand that it is not something that you can just remove overnight.
Anxiety disorders occur in people of all ages, but appear to be more common among women. The occurrence of an anxiety or panic attack is often unpredictable, but it may be associated with certain situations such as driving a car. The exact cause is complex, involving constitutional factors, emotional stress, biochemical imbalances, and environmental triggers. In women, hormone imbalances can cause anxiety. Therefore, hormone assessment is essential. Amino and fatty acid imbalances can also play an important role in triggering anxiety attacks.
As with all diseases this did not happen overnight. The very first thing you must do is see a licensed health professional. Find a list of practitioners in your local area here.
Here are some things you can discuss with your practitioner:
- Eliminate Candida: Click here to find out how
- Do the Hydrogen Peroxide Protocol to strengthen the immune system:
- Drink 3oz of Colloidal Silver, three or four times a day for 60 days www.utopiasilver.com. Silver has long been recognized as a powerful natural antibiotic. Colloidal silver is silver that has been removed electronically from its source and then suspended in water. It is used to treat a myriad of diseases.
- Go on a fast to clear your system of toxic waste www.wecarespa.com
Assess your diet to reduce excessive consumption of stress or foods such as refined sugars, and dairy. By following the principles set out below, you will be removing food and drink that add toxins to the body which affect your state of mind and instead add foods that will add nutrition to the body providing a calming and balancing effect.
- Do not consume any artificial sweeteners, such as Splenda, NutraSweet or Aspartame.
- Avoid food additives.
- Do not consume high fructose corn syrup or mono-sodium glutamate.
- Cut down on refined sugar and simple carbohydrates.
- Do not drink any carbonated beverages.
- Avoid caffeine.
- Cut down alcohol intake, have no more than one glass of red wine or beer per day.
- Emphasize fresh, organic foods, with plenty of fruits and vegetables.
- Eat complex carbohydrates such as whole grains, seeds and nuts.
- Consume vegetable soups, broths, and a wide variety of green and yellow vegetables.
- Eat free-range, organic meats and poultry. The best beef is organic grass fed beef www.grasslandbeef.com
- Eat wild caught fish that are rich in essential fatty acids, such as sardines and salmon.
- Drink plenty of pure, filtered water
- Be sure to eat a healthy breakfast. Skipping breakfast can add to stress levels by making you more tired and irritable.
- Take Vitamin D3 50,000-100,000 International Units a day for periods of up to four weeks at a time.
- Wholefood supplements are the best way of ensuring your nutritional needs are met. The best we know on the market is Kevin Trudeau’s “KT Daily” product. You can find more details here.
- Take an Omega 3 supplement:
- Also include the following supplements – they have all been shown to help reduce feelings of anxiety by calming the nervous system: calcium, magnesium, vitamin B complex, 5-HTP, pantothenic acid, and adrenal and kidney glandulars. GABA (gamma-aminobutyric acid), an amino acid, which can affect mood by increasing levels of the brain neurotransmitter serotonin (a mood regulator).
Prescription and non-prescription medication:
What non-prescription and prescription drugs are you taking? Your non-prescription and prescription are partially the reason that you have this illness or disease – you need to get off these medications but do so only under the guidance of a licensed health care practitioner.
We know that when the body is out of balance, energy doesn’t flow, leading blockages and eventually disease. Here are some things you can do to combat anxiety and restore balance:
- Go to a Dr Morter BEST (Bio-Energetic Synchronisation Technique) Practitioner.
- Sign up for Energetic Re-Balancing: 2 practitioners to consider are:
Stephen Lewis, founder of the Aim Program. Find out more by clicking here.
. Find out more by clicking here.
- Reiki healing is very powerful in releasing anxiety, tension and stress. Find a local practitioner here.
- Emotional Freedom Technique (EFT) has had remarkable results in dissolving anxiety and letting go of fear. Find a local practitioner here or go to www.thetappingsolution.com, Faster EFT or www.tftrx.com
- Consider using Mary Millers Iching System Products – ichingsystemsinstruments.com
- Guided Imagery and Visualization: Guided imagery and visualization techniques are an easy way to learn how to enhance your ability to relax. You can use the following exercise to quickly shift away from feelings of stress to feelings of relaxation. Sit comfortably in an easy chair and close your eyes. Take a few gentle, deep breaths, and imagine yourself becoming increasingly relaxed with each breath you take. Feel relaxation spreading over your entire body like waves of peace. Now recall a time from your past when you were truly happy and at ease. Imagine yourself back within that moment as if it is actually happening now in the present. Use all of your senses to make the scene real. Hear the sounds, smell the scents, and see everything about you in full color. As you relive this experience, notice how relaxed, happy, and at peace you feel. By taking a few moments to imagine this scene whenever you feel stress building up, you will be able to quickly release your tension and reclaim the positive mood you were in when you first experienced the scene you are recalling.In addition to helping you relax and release anxiety, guided imagery can also be used to improve other aspects of your health, such as enhancing your immunity, relieving pain, and improving your digestion. By regularly visualizing your health goals, such as losing weight or exercising more often, you will also improve your ability to stay focused and achieve your health aims. In addition, guided imagery and visualization can be used to help you explore your beliefs and attitudes, and to change them when necessary to beliefs and attitudes that are more in alignment with optimal health.
- Meditation: Meditation develops the mind`s ability to stop anxiety at its source. Meditation has been scientifically shown to relieve stress, as well as to improve overall health and immune function, and to reduce the pain and suffering caused by chronic disease. In fact, in 1984, the National Institutes of Health (NIH) recommended meditation as the more appropriate and effective choice for treating mild cases of high blood pressure, instead of commonly prescribed blood pressure medications. Meditation can offer new insights and improved coping strategies, better enabling you to meet the challenges of the day. Some types of meditation, such as Transcendental Meditation (TM), have even been shown to produce deeper states of physical relaxation than ordinary sleep.Although there are many types of meditation practices to choose from, all of them have one thing in common: focused attention on the breath. If you are new to meditation, you can begin by sitting up straight yet comfortably and closing your eyes. Place your attention on your breathing as you inhale and exhale. Each time you find your attention starting to wander, simply refocus on your breath. Though doing so may seem difficult initially, with practice it will become easier and easier, and you will easily spend 20 to 30 minutes meditating in this manner. The key is to be gentle with yourself and not force. At first, you may find yourself unable to sit still for more than a few minutes. If that is the case, don’t continue. Instead, each day seek to add to the length of your meditation practice until you reach your goal of 20 to 30 minutes per session.
- Relaxation Exercises: Practicing exercises that help your body and mind to relax can quickly release feelings of anxiety and tension. Here is an example of a relaxation exercise that you can easily make part of your daily health routine:
- Sit in a quiet room with dim lighting, with your feet flat on the ground.
- Close your eyes and focus on your breath. Gently begin to breathe deeply in and out from your belly.
- Each time you exhale; mentally tell yourself “Relax.” Do this for a few moments, until you feel a wave of relaxation starting to move through your body.
- Now place your attention on your head, jaw, and face. As you continue breathing, direct the wave of relaxation throughout all the muscles of your face and jaw, including the eyes, then over your scalp and along your head, down to the base of your neck.
- Now tense your facial, jaw, and eye muscles for a few seconds, before relaxing them.
- Repeat this process with each remaining part of your body, beginning with your shoulders, back, arms, and hands, then moving down to your chest, abdomen, pelvis, thighs and upper legs, calves, ankles, feet, and toes. Be sure each area of your body becomes more relaxed before you move your attention to the next area.
- Once you have proceeded all the way to your toes, continue to sit with your eyes closed for a few more minutes, still breathing gently in and out of your belly, allowing your feelings of relaxation to deepen.
- Just before opening your eyes, allow your breathing to become deeper and fuller, feeling a wave of energy passing through you. Once you feel vitalized, open your eyes and return to your daily activities.
Ayurvedic physicians address stress by focusing on their patients’ level of consciousness, physiology, behaviour patterns, and home and work environments. Although treatment varies according to each patient’s specific metabolic type, or dosha, in general the following principles apply for all cases of stress: Address consciousness and associated mental stress through the practice of meditation. Address physiology with proper diet, emphasizing organic, whole foods and avoiding the use of stimulant spices. Practice yoga and have regular massages with sesame oil to relieve musculoskeletal tension.
Modify stressful behaviour by creating a healthy daily routine that includes adequate sleep, regular meals, balancing work with relaxation, and ensuring that patients lead a more organized daily existence. Home and work environments are improved through the use of relaxing music and essential oils, and through making the space cleaner, free of toxins, and devoid of clutter.
As always the fastest most effective way to receive tailored advice to your own situation, you should visit a local licensed practitioner. Find your closest Ayurvedic practitioners here
Traditional Chinese Medicine
TCM practitioners address stress by balancing the body’s vital energy, or Qi, as it flows along energetic pathways known as meridians. They accomplish this using a combination of herbs and acupuncture. Particular attention is initially given to re-energizing the liver, which TCM practitioners regard as the first organ to be compromised by stress. Helpful herbs for restoring balance include astragalus, ginseng, and ligustra.
TCM practitioners also help their patients create a dietary plan that is most in harmony with their current needs, and may also encourage them to practice calming qigong exercises, as well as meditation. The overall goal of TCM is to bring all of the body systems back into balance while simultaneously deepening their patients’ ability to think and act proactively, from a centre of harmony and tranquillity.
To receive bespoke advice based upon your own situation you should visit a local licensed practitioner. Find your closest Traditional Chinese Medicine practitioners here.
The following essential oils can help to relieve stress and anxiety by promoting physical and psychological calming effects:
Bergamot, camphor, cedarwood, chamomile, clary sage, cypress, frankincense, geranium, hyssop, jasmine, juniper, lavender, lemon, marjoram, melissa, neroli, rose, sandalwood, spikenard and ylang ylang. The oils can be used in an oil burner, added to a warm compress or mixed with a carrier oil such as sweet almond oil to be enjoyed in a relaxing bath or massage.
Owing to the principles behind homeopathy it is essential you see a licensed practitioner to receive your own personalised prescription. Find your closest Homeopath here.
Here are some remedies that your practitioner may suggest:
Aconite- for sudden feelings of anxiety.
Actaea rac.- for weepiness and irritability.
Drosera – for anxiety linked to being alone.
Calc carb. – for anxiety linked to security issues such as health and finance
Sulfur – for anxiety with depression and low energy.
Panax ginseng has a tonic effect on the adrenal glands, improving blood flow to the brain and reducing the stress associated with mental/emotional issues.
Valerian root, an herbal tranquilizer and muscle relaxant, is another good agent for calming the nervous system. It helps balance mood swings and is not habit forming. Valerian-hops combination formulas are good daytime sedatives because they don`t interfere with reflex actions.
Passionflower is another mild sedative that helps reduce anxiety, high blood pressure, nervous tension, and muscle tension, and encourages deep, restful sleep.
St. John’s wort, a highly popular remedy for depression, has proven effective for anxiety and mood swings as well.
Chamomile helps dissolve tension and encourage relaxation, reduce feelings of anxiety and distress, as well as promoting healthier sleep.
Physical exercise is an excellent means of reducing stress, it releases anxiety and worry and improves your mental and physical health. Particularly helpful in this regard are outdoor exercise such as walking or bike riding. Swimming and rebounding (jumping on a mini-trampoline) are also good choices. Adopting a program of regular exercise is one of the best things you can do for your health.
Yoga – The physical postures and breathing exercises comprising the practice of yoga have long been proven by scientific research to promote feelings of relaxation while simultaneously strengthening the body. Research conducted since the 1970s has shown that regular yoga practice not only relieves stress, and stressful emotions such as anxiety and depression, but also improves blood pressure rates and overall cardiovascular health. Yoga is also effective for reducing pain, improving gastrointestinal and respiratory function, and for improving cognitive function and enhancing sight and hearing.
Note: If you are just beginning to explore yoga, it is recommended that you initially do so under the guidance of a trained yoga instructor who can guide you to become aware of the subtleties involved in each yoga posture as well as the corresponding method of breathing.
Qigong – Is a wonderful form of exercise, breath work and meditation to relieve stress and tension in the body. See article section for more information about the art of qigong.
Biofeedback Training and Neurofeedback: Through biofeedback training, you can learn how to better control and regulate your physical and psychological reactions to both external and internal stimuli, thus significantly improving your ability to manage stress. This is especially true when biofeedback is used with various other types of stress reduction and relaxation exercises. By paying attention to visual and auditory cues from biofeedback devices that monitor your psycho-physiological responses, you can learn how to voluntarily relax and control specific muscles to reduce muscle tension; alter your brain’s electrical activity to improve your mood and thinking ability; and reduce your heart rate and blood pressure; increase your body temperature; and improve your overall gastrointestinal function to promote deeper levels of relaxation.
Neurofeedback therapy is an outgrowth of biofeedback training. It works by reprogramming your dominant brain wave patterns so that you can more quickly and easily shift into and maintain harmonious mental states. There are four predominant levels of brainwave activity: beta, alpha, theta, and delta. Beta is the state that is associated with problem solving and action. Alpha and theta are associated with greater states of relaxation, intuition, and heightened creativity, and delta is the brain wave state that you enter into when you are experiencing deep, dreamless sleep. People who are most prone to suffer from stress tend to primarily be in a beta state, making it difficult for them to relax and enjoy themselves. Neurofeedback therapy uses sound frequencies that match alpha and theta states. These particular frequencies are delivered to the brain via electrode hookups and help to create a shift in brainwave patterns, training the brain to naturally produce more alpha and theta brain waves during the course of each day and night. Once the effects take hold—usually within three to four weeks of regular training—lasting positive changes can occur that result not only in less stress, but also more energy and creativity. In addition, the overall improved brainwave functioning also results in enhanced functioning of the body’s other systems, all of which are influenced by the brain.
Flower Essences: Bach flower (named after Edward Bach, a British physician and homeopath who developed flower essence therapies in the 1930s) and other flower essence therapies can be very effective for healing the mental and emotional issues of a person’s life. Flower essences work by healing the underlying psychological causes that contribute to physical health conditions, helping to resolve emotions such as anxiety, depression, fear, grief, loneliness, panic, and worry. Take Aspen for apprehension, foreboding, and fear of unknown origin. Use mimulus is for fear of known things, shyness, and timidity. Red chestnut is used for excessive anxiety and over caring for others. Rescue Remedy®(combination formula) is for general stress from anxiety, and Rock Rose is helpful for coping with terror and panic from known fear. Add a few drops to a glass of pure filtered water and sip from it throughout the day.
Lifestyle: Your lifestyle choices play a big role in how much or how little stress you are exposed to each day. Here are some guidelines for making your daily routine more stress-free:
- Be sure to get enough sleep and go to bed at the same time each night.
- Don’t skip breakfast and be sure the foods you eat are healthy for you.
- Exercise for at least 30 minutes for a minimum of three days each week.
- Stop worrying about your symptoms; you’re just adding more stress. Instead know that everyday you are letting go of a little more stress and understanding how to live a happier life.
- Live in the present moment as much as you can. This stops you thinking and worrying about the future.
- Set achievable goals and reward yourself when you achieve them.
- Refresh your mind my and get out of your familiar surroundings to give you a new focus and stop you for indulging in negative thoughts.
- Find a hobby you enjoy and commit to pursuing it on a regular basis.
- Identify your fears and worries and examine them objectively. Use EFT to let go of their hold on you.
- Get an electromagnetic chaos eliminator to combat environmental stress (see recommended products).
- Once you decide to do something, act on it as soon as possible. Hesitations about taking action can dramatically ramp up your stress levels.
- Cultivate laughter in your daily life and make a conscious effort to find the humour in things.
- Avoid long periods of isolation, especially if you live alone. Seek out and enjoy your friends and loved ones.
- Regularly engage in relaxation exercises and meditation.
- Don’t be afraid to ask for help if you need it, and be assertive in the requests you make so that you are treated with respect and taken seriously by others.
- Avoid the use of alcohol, caffeine, and comfort foods to lift you up. Such things are unhealthy for you and serve only to numb your problems temporarily, not resolve them.
Following are from October 2012 newsletter on stress NC_Newsletter_12-10.pdf
Can marital strain really damage your heart
What you gonna eat – stress busting foods.
Stress in the workplace
Alexander Technique for stress
Flower Power – Bach essences for stress
Hello Alphabiotics Goodbye Stress
Become Master of Your Mind – taking charge of your reaction to stress and anxiety
Jump for Joy – Rebounding is the best exercise you can do for you body.
Sophie’s Natural Story – Reiki relieves stress from trauma
Spike That Stress – Spikenard Aromatherapy Oil
From articles still to go live on the site (need links adding)
A Natural Way to Wash Away Stress by David Spector
Childhood Patterns of Stress? by Mary Miller
YIN and Stress – Women and Mental Health by Mary Miller NC_Newsletter_12-08.pdf
Heal Your Body and Raise Your Consciousness – Qigong NC_Newsletter_12-08.pdf
Eliminate Stress Through Transcending -When “Stress-Relief Tips” Are Not Enough
When in Doubt Laugh NC_Newsletter_12-06.pdf
Breathe Better Live Well NC_Newsletter_12-06.pdf
Health Care that Won’t Cost You a Single Penny – The power of EFT NC_Newsletter_12-06.pdf
5 Proven Steps to Relieve Anxiety, Panic Attacks, and Stress with Mark Sing www.youtube.com/watch?v=hxs9uW_gNm8
EFT to clear panic and fear www.youtube.com/watch?v=ajW1b-6jgJY&feature=related
Anxiety Disorders Research at the National Institute of Mental Health www.healthyplace.com/anxiety-panic/articles/anxiety-disorders-research-at-national-institute-of-mental-health
Transcendental meditation reduces anxiety and stress www.davidlynchfoundation.org.uk/scientific-evidence-that-the-program-works.html
EFT and psychological changes in veterans after 6 sessions www.lifescriptcounseling.com/research/eft_vets_study.pdf
Meditation and relaxation relieves stress www.springerlink.com/content/3223g473406619q7/fulltext.pdf
Qigong for stress management www.degoudendraak.eu/wp-content/uploads/2011/04/Qigong-for-Stress-Management.pdf
Further Information (links and books)
At Last A Life – Anxiety and Panic Free by Paul David
The Mood Cure by Julia Ross
Stress Free in 30 Days – The Common Sense Approach to Stress and Anxiety by Charles Linden
Wired for Joy by Laurel Mellin
Stress-Free (Audio Book) by Louise L Hay
Stress Free Forever Meditation CD by Kelly Howell
Amino Acids, BAM
www.metabolicmaintenance.com (800) 772-7873
Jing formulas, Dragon herbs.com
www.dragonherbs.com (888) 558-6642
Callahan Techniques, Thought Field Therapy
www.tftrx.com (760) 564-1008
Dianetics, Dianetics Technology
www.dianetics.com (800) 367-8788
Meditation, Insight Meditation Society
www.dharma.org (978) 355-4378
Stress Reduction, Transformational Breath Work
www.transformationalbreathing.com (866) 515-4040
Panax ginseng, Dragon Herbs
www.dragonherbs.com (888) 558-6642
Super Balanced Neurotransmitter Complex
www.painstresscenter.com (800) 669-2256
Dietary Supplement, Perfect Defense, eAntiAging Inc. (909) 971-9999
David Spector-NSR/USA firstname.lastname@example.org – meditation, stress
Mary Miller email@example.com – stress, emotional issues, achieving balance.
Andrea Butje | Aromahead firstname.lastname@example.org – aromatherapy
Carrie Vitt email@example.com – organic food recipes.
David Spector-NSR/USA firstname.lastname@example.org – meditation, stress
judith hoad email@example.com – herbalist.
Kath May firstname.lastname@example.org – reiki, tai chi.
Lillian Bridges email@example.com – Chinese medicine, living naturally.
Monika firstname.lastname@example.org – aromatherapy.
Rakesh GAC@AyurvedicLifeStyles.com – Ayurvedic Practitioner.