Manifest. Visualize. Create.

Happy Saturday Mornin’ Calm Zen Chill Posse!

I have had many requests to tackle the terrifying topic of ANXIETY and how to best manhandle that baby to the ground.  The first thing we need to do is establish what constitutes anxiety.  There are many different types, but according to the DSM4, the diagnostic manual that doctors use, Generalized Anxiety Disorder (GAD) is the most commonly diagnosed.  Over 40 million Americans suffer from some form of anxiety according to the National Institute of Mental Health.  The simple definition of GAD is experiencing excessive anxiety and worry more days than not, for a period of at least six months.  Go to http://www.medterms.com/script/main/art.asp?articlekey=23938 for the full definition. There is also situational anxiety for example, feeling anxious before a speech or a meeting with your boss or after being diagnosed with an illness.  Some people feel anxiety for what seems like no reason at all.  The symptoms of anxiety include, but are not limited to, rapid heart beat, cold and clammy hands, dizziness, shortness of breath, muscle tension, jumpiness, gastro-intestinal discomfort, feeling on edge, fatigue and feelings of fear or dread.  Identifying what triggers your anxiety is paramount to controlling it especially when it is situational.

The first step is ruling out behavioral factors that may be impacting your level of anxiety. Initially when a new client presents with an anxiety disorder I have them fill out a questionnaire regarding their lifestyle and eating habits.  If a person is anxious and through the questionnaire I discover that they drink two pots of caffeinated coffee a day, it is safe to assume that this is part of the problem or, maybe the entire problem. We deal with the caffeine addiction and then see if their level of anxiety changes.

Some elements, within your control, that may affect your anxiety level are on the

AVOID LIST:

Caffeine Consumption-Switch to decaf or better yet herbal tea.  Caffeine can trigger an anxiety attack, is extremely acidic (bad for overall health) AND prematurely ages your skin, to boot!

Alcohol Consumption-See above and add “beating on your liver” to the WHY NOTS of too much drinking. (Again acid city!)

Proper Hydration-You should be consuming half of your weight in ounces of water per day.  Dehydration can exacerbate anxiety and present as other illnesses.

Sleep Deprivation-Lack of sleep can make you more vulnerable to anxiety.  You should be getting 7-8 hours a night.

There are many natural ways to combat and prevent anxiety in addition to the above AVOID list.  Here is a

TO DO list:

Exercise Yoga Meditation- 30 minutes a day of exercise will relieve anxiety.  Meditating properly can clear your mind and keep things in perspective. Yoga does both.

Aromatherapy- Creating a calm space wherever you are is crucial to controlling and avoiding anxiety.  Essential oils like Lavender (my fave), jasmine, rose, sandalwood, and melissa are all specifically for creating calm.  Carry at least one with you at all times and use during your breathing exercise and anytime you need an infusion of calming bliss!

Breathing Exercise- Dr. Andrew Weil shares his 4-7-8 Breathing Method in Prevention Magazine as one of the simplest ways to evoke your body’s natural relaxation response.  You can do this daily or just use it before a stressful meeting or presentation.  To start, sit with your back straight, place the tip of your tongue against the ridge of tissue just behind your front teeth and keep it there through out the exercise.  Exhale through your mouth around your tongue with your lips slightly closed.  Follow these steps:
*Empty your lungs, making a whooshing sound.
*Close your mouth and inhale through your nose to the mental count of 4.
*Hold your breath for a count of 7.
*Again, blow out through your mouth, making a whooshing sound to a count of 8.
*This is one breath.  Repeat this cycle three more times for a total of four breathes.

Stress Session-Set aside 15 minutes a day as your designated time to worry about anything that is on your mind.  If anxiety starts to creep in at other times, remind yourself to deal with it during your Stress Session ONLY!

Create a Calming Ritual-Brew a strong cup of chamomile tea before bed, take a bath with Epsom salts and lavender oil, barter with your local massage therapist, and listen to soothing music or a guided meditation.  Visualize yourself calm and centered.  Feel those feelings.  Part of handling anxiety is getting rid of the anticipatory fear.  Instead of expecting to be ambushed by anxiety, visualize and expect to be calm all day –no matter what happens.  What happens has everything to do with what you THINK will happen…so think something good.  NO NEWS AT NIGHT!

Treatment
There are many drugs to treat anxiety. I have found that a combination of cognitive behavioral therapy and natural remedies work just as well, most of the time, with less side effects.  I am not anti doctor or medication and refer clients to psychiatrists in the event that the natural remedies do not alleviate the symptoms.  By all means contact your doctor if nothing else provides relief from your symptoms.  Most of the herbal remedies mentioned below are available at your local health food store.

Passionflower- (Passion incarnata) is a powerful herbal relaxation aid with no side effects.  In a study done by researchers at Tehran University in Iran discovered Passionflower to be as effective as the anxiety-relieving drug Oxazepam.  It comes in capsule or tincture form.

Valerian Extract-Taken in doses of 50-500 mg this herb relieves anxiety.  It usually works within 30 minutes and is non addictive.

Green Tea Extract- Green tea extract contains and amino acid, L-theanine, that produces anti anxiety effects.

Cognitive-Behavioral Therapy (CBT)-
Below is a link to an excellent website by Thomas A. Richards, Ph.D., Psychologist with a ton of great information and how to change your mind and your anxiety level.  CBT is used specifically for anxiety disorders with excellent results.  Look for a therapist trained in CBT.

http://www.anxietynetwork.com/hcbt.html

I hope that some of the above will help you manhandle your anxiety to the ground.  You know I am here to help and am happy to answer any questions that are posted.

MANIFEST VISUALIZE CREATE

Love Love Love
Terri

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