6 Ways to Help Reduce Your Anxiety Naturally Today

Anxiety disorders are an increasingly common problem facing people today. The rapid lifestyle and technological changes that have taken place over the last hundred years have brought with them an increase in stress, anxiety and panic for everyday people.

It is estimated that in these modern times there are approximately forty million American adults each year who are suffering from anxiety disorders. This situation is not just confined to the U.S either, with similar problems being experienced around the world.

If you are suffering from excessive anxiety, the following are a number of practices and lifestyle changes, worth considering to help bring you some relief from your problem.

1. Exercise

Many studies have been carried out into the effects of exercise on anxiety levels. In one study it was shown that a ten week program of exercise, undertaken by people suffering from panic disorder, had the same impact on anxiety levels as a commonly prescribed anti-anxiety drug.

Regular thirty minute sessions of aerobic exercise, that are sufficient to get your heart rate going, can have a calming effect on the mind and the reduction of your anxiety levels are often noticed very quickly.

Who needs medication when there is a natural way of achieving similar results which also benefits your overall health, with no harmful side effects? If you are not already doing this, i strongly urge you to give it a try.

2. Meditation

Meditation is a method of self regulation of the mind that has been practiced in various forms for thousands of years.

Scientific studies have shown that meditation can cause a significant reduction in anxiety levels in people who are suffering from panic disorder or generalized anxiety disorder, including people also displaying agoraphobia.

Excessive anxiety is often brought about by our own hyper active thought processes. Meditation can help the mind to achieve stillness and peacefulness, and in doing so naturally reduces your anxiety level.

3. Aromatherapy

Aromatherapy uses the essential oils from certain plants, which are mixed with either oil or alcohol. These aromatic compounds are used to treat a variety of symptoms and can help to alter your mental state.

They can either be applied directly to your skin when having a massage, or a solution of them can be inhaled. They tend to be useful for stress-related problems, and may help your mind to relax which can take the edge off your anxiety.

Aromatherapy is probably best when used together with other anti anxiety techniques, as a complementary therapy, as the effects are relatively mild and on its own it is not usually going to significantly help someone who is suffering from severe anxiety. Common oils that are used to treat stress and anxiety include Bergamot, Ylang Ylang, Chamomile, Lavender and Geranium.

4. Diet

The diet you eat can have a major effect on anxiety levels for some people. Studies have shown that people who eat a regular diet rich in vegetables, whole grains, fish, quality meat, and fruit, are more than thirty percent less likely to suffer from anxiety and depression.

On the other hand, a diet high in saturated fats and processed foods is more likely to negatively affect your mental health.

Try to eat fatty fish, such as Mackerel, as these are high in omega 3 fatty acids, which are essential for human health and play an important role in brain function. If you need to cook using oil, try and use olive oil.

Turkey and Milk are both high in tryptophan, which is required by the brain to produce serotonin, a neurotransmitter that plays an important part in regulating anxiety and making us feel happy. Low levels of serotonin can make us feel anxious and depressed, so try increasing these in your diet.

5. Avoid alcohol and coffee

Many people turn to alcohol to help them deal with their anxiety as it can initially have the effect of relaxing you. However drinking too much alcohol can actually increase your state of anxiety.

Alcohol consumption can effect serotonin levels, and the drop in these the day after a drinking session can cause you to feel anxious and depressed. It can also cause a drop in your blood sugar levels which can lead to feelings of nervousness, confusion, dizziness and shaking.

People suffering from an anxiety disorder can often mistake these symptoms for the onset of their anxiety problem and then the cycle of worrying thoughts can elevate anxiety levels even further until it leads to panic.

The occasional glass of wine with a meal is okay for most people, but be careful to limit exactly how much you drink, or you could end up making your symptoms worse.

Coffee is another drink to consider avoiding. The caffeine in coffee is a powerful stimulant, which has been known to bring on panic attacks in people vulnerable to them. Caffeine can significantly increase the amount of adrenaline in your blood stream, which can make you feel jittery and increase your anxiety levels.

If you really like it, and have to have a cup of coffee, make sure it's decaffeinated. Be careful about drinking tea as well, this also contains caffeine, although not as much as coffee.

6. Qi Gong

Originating in China, Qi Gong is a traditional medical practice, which combines the idea of exercise and meditation to produce a calm mental state by aligning your breathing with slow stylized movement. It can be practised by anyone, irrespective of age, and is a very relaxing activity that is good for your general health.

Qi Gong can be learnt through a qualified instructor, or through videos and the internet, and it is easy to learn and practice. Scientific studies have shown that Qi Gong can have a positive effect on people suffering from anxiety disorders.

All the things mentioned above are not usually on their own a cure for your anxiety disorder. However, what they can do is help you to cope better with your condition without the need for potentially harmful medication. It is important to learn how to calm and relax yourself when you are feeling anxious, and very useful to be aware of the things that may trigger you off so you can avoid them.

Taking care of your overall health can only be of great benefit for you, both physically and mentally. If doing some of these things involves a significant lifestyle change for you, then do give strong consideration to it because you may really benefit from the change.

But in order to finally cure your anxiety disorder and have the pleasant, worry free life you deserve, you will need to combine the aspects mentioned above with a proven method of treatment that can provide the permanent release from your condition that you desire.

You can find out more about finding the right treatment method for you in my free report here: Dealing With Anxiety.

Don't lose hope, you can get better. Learn more about how to deal with Anxiety and Panic Attacks by clicking the link.

Original article

Healing Anxiety - Naturally

In my work as a counselor there is no shortage of opportunities for expanding my understanding of all the different disorders that people have. Bipolar, depression, anxiety, paranoia, ADHD, learning issues, obsessive-compulsive; the list is long and seems to be getting longer.

I prefer to refer to them as 'dis-ordered states'. Rather than defining a person's inherent orientation towards life, many of these dis-ordered states occur for very specific reasons, and when we are willing to consider a variety of different possible explanations, a deeper understanding will often emerge paving the way for change.

It is important to consider the word 'disorder'.

Essentially, it describes something that is lacking order. The word tells us nothing of whether the system or environment it is describing is meant to be that way forever and is unchangeable; it simply describes an existing 'state'.

Generally, a disordered state and an ordered state contain all the same elements, all the same raw material in more or less degrees, but one is ordered and the other is lacking order. It is this lack of order that enables a host of possible issues to develop.

The question we must ask is:

What combination of factors were present at just the right time in just the right amount to give rise to an existing condition or state?

This question is only relevant if we are interested in returning the dis-ordered state to a state of order. Many economic interests and competing industries are not interested in asking or exploring these deeper questions because their continued existence rests upon people not asking deeper questions.

Because I am not from any one particular school of thought, nor am I governed nor encouraged by any particular board or body, I have the time and freedom to research several different fields of study. This enables me to often make connections that others, who are expected to conform to the mandate of their respective associations, do not see.

An overwhelming number of cases I see are consistent in one area: anxiety. I have seen clients whose memory problems improved when they gained the skills for managing anxiety. I have seen learning dis-orders lift when people ease the stress they are under, finding a renewed sense of confidence in themselves and their abilities. And I have seen severe lack of confidence and depression shift, taking someone from such an elevated state of anxiety that they couldn't make even a single phone call, to 12 months later being asked to serve on the board of a non-profit organization.

Indeed, radical change is possible when we are given what we need.

In my experience and research, stress and anxiety seem to provide a fertile breeding ground for many issues and the states of dis-order that follow. When young children are anxious and stressed, it affects their development in all areas; physical, mental, emotional, and social (spiritual too).

If this stress and anxiety is prolonged, ailments and disorders can start manifesting in seemingly unrelated ways.

When the bodymind (there is no separation between the body and mind - it is all one system) is forced to contend with unrelenting stress, it goes into protection mode. According to biologist Dr. Bruce Lipton, we essentially have two orientations toward our environment; contraction (protection) and expansion (growth). Fear, stress, and threats from our environment naturally engage our fight or flight response.

The tricky part of this equation is that as kids we are great at adapting - it is what our bodies and minds are designed to do - but at this tender age we are not always versed at knowing how to communicate our needs.

Childhood trauma can be subtle. The word trauma itself evokes associations of severity and significance. But to a sensitive and fragile young person who is in that critical developmental stage from age 0-5, trauma inflicted upon the system can often go unnoticed.

At a minimum, we assume that physical issues have a physical basis, and when no causal relationship can be found, we assume that's just the way things are meant to be.

But the different parts of us don't evolve and develop inside a vacuum. Emotional pain, fear, stress, anxiety, mis-understandings, nutritional habits, love - all of these and more directly influence how we develop. Even the emotional health of the mother during pregnancy has a direct influence on the developing fetus.

If a mother is perpetually stressed, this stress is impacting, for better or worse (in this case, worse), the developing fetus.

There is a phrase used among counselors and therapists that defines a sort of roadmap for working with clients; 'follow the anxiety'. Because anxiety for many people exists as a generalized state (there is that word again) of unease that seemingly arrives from nowhere and departs just the same (or stays for long periods), it can be tricky to peg and treat.

For this reason, medication is often prescribed to address this acute period, and the client or patient is sent along their way.

But contained within that anxious state are factors that are creating and re-inforcing that same anxious state. By 'following the anxiety' we (counselors, parents, anyone) can begin to build a larger understanding of what someone is feeling and experiencing, and from there, what begins to emerge is often a collection of significant experiences that emotionally and psychically has put a client's biological system on overdrive. Bio-chemistry becomes imbalanced, and the electrical impulses that govern our body processes become altered.

It matters not what came first, the chicken or the egg. They are both part of the same system, in relationship to each other, and the presenting information is useful regardless of its directional flow.

At a behavioural-social level, confidence and self-concept become altered, which then impacts ones perception of their capabilities and what the believe they can achieve.

To continue addressing this from the angle of 'this is just who they are', without seeking a deeper interest in the conditions that gave rise to their current manifested state, the person continues to more firmly believe in their limitations. They stop believing certain things (or never begin believing and perceiving certain ideas), which begins to close the door on what is possible; emotionally, physically, spiritually, physiologically, psychologically and socially.

While it may take some time and hard work to identify and 'get to the bottom' of a condition or state of dis-order, does this mean we should stop trying?

If we don't have all the pieces of the puzzle today, should that compel us to conclude 'this is just the way I am'?

The same capacity for healing and recovery exists in each and every human being. Some may have to work a little (or a lot) harder at it, but there can be a light at the end of the tunnel for everyone.

There is not some invisible force out there that is picking and choosing who gets to feel better and who doesn't, who gets to find the answers they need and who doesn't, or who gets to heal and bring closure to the past and who doesn't.

The reality of the 'healed state' (vs. the dis-ordered state) will begin to exist for you if you first begin to believe that it can exist for you. This is the essential starting point. The reality of 'releasing yourself from the pain of the past' can and will exist for you if you first begin to conceive that you are worth it, and that you, like others who have walked a similar path, deserve to heal and grow.

Otherwise, a psychological barrier will continue to prevent not only your body but your environment from providing the answers you are seeking. If you don't choose to relax the rigid beliefs you may be carrying about your own personal worth, the mix of solutions you require could show up at your door in a neat package but your mental constructs will not enable you to recognize the Truth of the situation.

Somehow, by choosing one of its many tricks, the mind will turn you away from the answer because it won't allow itself (you) to believe is deserves the gift.

Regardless of what you have or haven't been through, irrespective of the pain you are or are not carrying, no matter what type of family you grew up in or how much money you had or didn't have growing up, the space for healing will begin to be created after you first choose to believe it is possible.

You must decide you are worth it. This is not to disregard your pain or personal situation, because they are vital pieces of the puzzle, but the answer is the same whether we are in yesterday, today, or tomorrow. You must make a choice. Or not.

The choice is eternally yours.

Go deeper my friends; it's where the good stuff is.

Tim

Timothy Gauthier
Author, Speaker, Coach

Reconstructing Timothy - A True Story about Fear, Hope and the Power of God's Love
Release Date: January 15, 2012

SMARTLife Wellness Co.
http://www.smartlife-solutions.com/

tdg_company@hotmail.com

Original article

Dealing With Nocturnal Anxiety Attacks Naturally

When dealing with nocturnal anxiety attacks naturally you need to bear in mind that anxiety (panic) attacks cannot cause you any harm. This is an important first step on your road to recovery. So here you're going to learn why this is so, and, some natural tips on dealing with nocturnal panic attacks.

The point about dealing with nocturnal anxiety attacks naturally is that you really need to have an understanding of what causes them during slumber. Then, armed with this information, you are better able to understand why certain natural ways of tackling them can be effective.

The causes of nocturnal anxiety attacks are not really all that well-known, but one way they may occur is due to being in a state of high stress or anxiety when you go to bed. Much in the same way as daytime attacks may be triggered by high anxiety and stress levels.

Unfortunately, in some circumstances, the human body can mis-read these high anxiety levels as a 'signal' that you are in some sort of danger. It then triggers numerous chemical changes in itself to help prepare you to fight the danger or run away from it more effectively. These changes cause the symptoms you experience during an attack.

Nocturnal anxiety attack symptoms are much the same as daytime panic attacks; sweating, rapid heartbeat, trembling / shaking, shortness of breath, chest pains, etc. And, just as in the daytime, nighttime anxiety attacks can suddenly occur without any warning.

But nighttime attacks are especially frightening because you are generally asleep when the attack is triggered. This leaves you feeling very, very frightened and extremely vulnerable. Which is why you need ways of dealing with such attacks when they occur.

Dealing with nocturnal anxiety attacks naturally needn't be difficult, as there are many natural ways of handling these attacks. Depending on the severity of the attacks and their regularity, some may work better for some people than others. You just need to find which ones work best for you.

With that in mind, here are 3 tips on dealing with nocturnal anxiety attacks naturally that you may wish to try...

1) Remember that an anxiety attack cannot harm you: The symptoms you are experiencing are only your body's natural reaction to a perceived threat that doesn't in fact exist. This recognition should help to calm your fears at the onset of an attack.

2) Then get your breathing under control. Breathe slowly in through the nose for several seconds, then out through your mouth for several seconds. Ensure you use your diaphragm to breathe, not just your upper chest. Repeat the process until you feel more in control. Note: keeping a paper bag by your bed that you can breathe in and out of may also help.

3) Don't try to fight the symptoms and get back to sleep: it's not going to happen during an attack, and for a time after. Trying will only increase the stress. Get out of bed and drink some water. Splash cold water over your face. Then do two or three routine things to help you take your mind of the symptoms. For example, wash a few dishes, tidy up, etc.

But as well as using tips like these to deal with nocturnal anxiety attacks as they occur, you really need to prevent them from happening in the first place. And a key step in achieving this is to get rid of the fear, imprinted in your mind, of having another attack. This, in itself, can cause you to have one...

If you wish to, you can get information on a special technique to help you break your cycle of fear and so prevent nocturnal anxiety attacks, by going here:- http://www.thepanicattacksite.info/.

Original article

Dealing With Panic Attacks Without Drugs - How to Deal With Panic Attacks Naturally

Dealing with panic attacks without drugs is the preferred approach to stopping panic attacks. It's always better to do things naturally rather than using drugs wherever possible isn't it? And these kind of attacks are no exception...

When dealing with panic attacks without medication, the first thing is to understand what they are all about, so that you get to know that they are harmless. Even this knowledge can help you to deal with them much more easily.

There is no doubt that an attack is hugely frightening and worrying. And to those who don't know the background to them they can seem as though you are about to have a heart attack or even worse.

One of the reasons for this is that they come on for no apparent reason, so that you can't link the symptoms to anything you've done or encountered. As far as you're concerned, the symptoms came in a rush 'out of the blue.'

But if you really know what causes them and why, then you're half way to beating them...

You've probably heard of the body's 'fight or flight' response? All this is, is nature's built-in mechanism to protect you in any dangerous situation. When your body 'senses' danger of any kind, it sets itself up (meaning you) to give you the best chance of survival.

Unfortunately, it can 'sense' what it perceives as danger when your anxiety levels rise high enough. It's your body going into fight or flight mode that actually triggers the chemical changes in your body that results in the symptoms we call an anxiety or panic attack.

So you can perhaps appreciate now that an actual panic attack cannot harm you. It's only your body mistaking your high anxiety and stress as a danger signal and so it does what it is programmed to do, and fires off chemical changes all around your body; thus a panic attack.

And now that you know you aren't in any danger, dealing with panic attacks without drugs becomes much simpler...

At the first signs of an attack, you need to remind yourself that you understand what this is all about and that you aren't in any danger. And remember too that it won't last forever and will be over shortly.

Now you are in a better position to try to calm yourself down and relax. Start to breathe more slowly and regularly. Breathing into and out of a paper bag can help to regularize your breathing. Don't think about the symptoms anymore, just get your head up and concentrate on what is going on around you.

Don't be embarrassed to telephone a family member or friend to let them know you're having an attack. By openly telephoning one of them and discussing the attack, you're actually re-positioning yourself into a more positive frame of mind, which in itself will help you in dealing with the attack.

The bottom line is that when dealing with panic attacks without drugs, a positive attitude, that recognises what an attack is and so why it cannot harm you, is vital. The rest is all about techniques (like above) to help shorten it and reduce the severity of its symptoms.

But, of course, dealing with panic attacks without medication is one thing, preventing them from happening in the first place is another, more important, issue. And this can be done naturally too...

So to get the facts on dealing with panic attacks naturally as well as how to prevent them occurring in the first place, you might want to visit: http://www.thepanicattacksite.info/.

Original article

7 Tips for Overcoming Panic Attacks Naturally

To have any hope of overcoming panic attacks naturally, you need to know as much as you can about them. Panic attacks, sometimes called anxiety attacks, are very frightening experiences. And if you have suffered one or more, then you know just how terrifying they can be...

As well as the symptoms you are enduring, you feel alone and isolated during an attack. The best way to help yourself in these circumstances is to understand what they are and what causes them. Knowledge is indeed power in this case.

Panic attacks usually come out of the blue without any prior warning, which is why you feel so fearful and apprehensive. Attacks last for between 5 to 30 minutes on average, with a peak of intensity at around 10 minutes.

The symptoms are devastating; tightness across your chest/throat, rapid hear rate, sweating, shortness of breath, irregular breathing, dizziness/light-headedness, and so on. No wonder you feel such terror and feel so alone and isolated.

They can be caused by anything; being in a crowded place, in a traffic jam, speaking in public, shopping in a busy supermarket, crossing a bridge, etc. They are usually triggered when your overall anxiety shoots up to such a peak that your body reacts in a pre-programmed way and a panic attack is triggered.

You'll normally get treated using tranquilizers and antidepressants to manage the cognitive issues and perhaps beta blockers to handle the physical ones. But many folks just don't like these types of drugs and prefer to approach their condition using more natural means. Perhaps you're like them too. If so then here are 7 tips on overcoming panic attacks naturally...

7 Tips for Overcoming Panic Attacks Naturally

1) Recognise that there isn't anything mentally wrong with you. You just have a behavioural issue that can be treated successfully. Once you understand this, then you're in a better position to take back control, which is a vital step in overcoming panic attacks naturally.

2) Make a list of several family members and/or friends who you feel closest to and can fully trust. Have their mobile/cell phone numbers ready so that you can contact them during an attack. They can help to reassure you, and perhaps even be able to get to you if they are near enough.

3) Practice proper controlled breathing techniques. Controlled breathing can help to re-balance your oxygen/carbon dioxide ratio and so help to reduce and bring some of the symptoms under control. See also No. 7 below.

4) A good night's sleep is very important. Not only do you have more energy next day, your overall anxiety levels are reduced with a proper sleep cycle, which helps to reduce the risk of panic attacks.

5) Studies have shown that folks who have panic attacks are more sensitive to certain foods than people who don't. So avoid foods like, Monosodium Glutamate (MSG), caffeine, alcohol, and processed sugars.

6) Make time during the day for relaxation exercises to help reduce the stress in your life. Do this every single day. Learn yoga, go running, walking, cycling, whatever you prefer, but do it as a daily routine.

7) Be prepared. As mentioned above, have the 'phone numbers of trusted ones in your cell/mobile 'phone. Carry a paper bag with you to help you 're-breathe' so that you can help to re-balance your oxygen/carbon dioxide. Even knowing that you're prepared, can make you feel better.

No matter what the cause is that triggers a panic attack you can start overcoming your panic attacks naturally by understanding what they are and that they can't harm you...

To understand even more about overcoming panic attacks naturally, especially about using a special technique to help you break out of your vicious anxiety cycle, you may wish to go here http://www.thepanicattacksite.info/.

Original article