Ways to Calm Anxiety

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Ways to Calm Anxiety

 

We all have fears and worries but when they begin to dominate our

life and our behavior, and become the focal point in which everything

revolves, that's anxiety. Many factors can contribute; trauma,

chemical sensitivity, caffeine, heredity, drugs, alcohol, lifestyle

choices....If you cannot change the situation that is the focus of

anxiety, try to determine a way of trying to change your way of

handling the problem. Relaxation of the mind and body and stress

reduction are key.

 

Anxiety is often vague and undirected, a sinking feeling that

something terrible is about to happen. Unlike concrete fears (of

illness or losing a job, for example), anxiety often stems from what

used to be called borrowed trouble. Anxious people imagine worst-case

scenarios and spend lots of time dreading things that may never

happen. For persistent anxiety, seek professional counseling. But the

natural remedies can help tremendously.

 

Anxiety disorders are possibly the most common and frequently

occurring disorders of the mind/body. They include a group of

conditions that share extreme anxiety as the principal disturbance of

mood or emotional tone. Anxiety, which may be understood as the

pathological counterpart of normal fear, is manifest by disturbances

of mood, as well as of thinking, behavior and physiological activity.

Included in this category are panic disorder (with or without a

history of agoraphobia), agoraphobia (with or without a history of

panic disorder), generalized anxiety disorder, specific phobia,

social phobia, obsessive-compulsive disorders, acute stress disorder

and post-traumatic stress disorder .

 

Anxiety disorders are ubiquitous across human cultures. The

longitudinal course of these disorders is characterized by relatively

early ages of onset, chronicity, relapsing or recurrent illness and

periods of disability. Panic disorder and agoraphobia are

particularly associated with suicidal tendencies.

 

Panic Attacks

 

A panic attack is a period of intense fear or discomfort that is

associated with numerous physical and psychological symptoms such as:

 

 

• Palpitations

• Sweating

• Trembling

• Shortness of breath

• Sensations of choking or smothering

• Chest pain

• Nausea or gastrointestinal distress

• Dizziness

• Tingling sensations

• Chills or blushing

• Hot flashes

 

 

Panic disorder is about twice as common among women as men. Age of

onset is mostly between late adolescence and mid-adulthood, with the

onset relatively uncommon past the age of 50. Typically, an early

onset of panic disorder carries greater risks of chronicity and

impairment. Panic disorder also occurs as a familial condition.

 

 

Agoraphobia

 

The ancient term 'agoraphobia' is translated from Greek as 'fear of

an open marketplace'. Agoraphobia today describes severe and

pervasive anxiety about being in situations from which escape might

be difficult or avoidance of situations such as being alone outside

one's home, traveling in a car, bus, or airplane, or being in a

crowded area.

 

Anxiety Disorders

 

The likelihood of developing anxiety involves a combination of life

experiences, psychological traits, and genetic factors. There are

several major psychological theories explaining anxiety-

psychoanalytic, psycho-dynamic, behavioral and cognitive theories.

Anxiety disorders are so heterogeneous that the relative roles of

these factors are likely to differ. Some anxiety disorders, like

panic disorder, appear to have a stronger genetic basis than others,

although actual genes have not been identified. Other anxiety

disorders are more rooted in stressful life events.

 

It is not clear why more women than men suffer from anxiety

disorders, although some theories have suggested the possible role of

steroids. Research on women's responses to stress suggests that women

experience a wider range of life events that are stressful as

compared to men.

 

 

Managing Your Anxiety

Top 10 Ways To Boost Your Mood

 

1. Listen to Uplifting Music!

 

Some music is designed to have a positive and reaffirming effect on

emotions and mental clarity. Singing along to a familiar song or

showtune might be all you need. Music is a magical medium and a very

powerful tool. Music can delight all the senses and inspire every

fiber of our being. Music has the power to soothe and relax, bring us

comfort and embracing joy! Music subtly bypasses the intellectual

stimulus in the brain and moves directly to our subconcious. There is

music for every mood and for every occasion. Music Therapy is

incorporated in a number of areas of medicine.

 

2. Use Aromatherapy

 

Aromatherapy has been clinically shown to ease stress and improve

moods. Essential oils of plant, fruit, and flower essences are

created to center and enhance the body and mind in order to help us

in preventative measures, as well as, an effective cure for many

illnesses. Scents can induce an amazing power as they influence our

moods. Our sense of smell is the most direct path to our emotions.

This is the principle behind the ancient art of aromatherapy.

 

3. Get A Massage

 

Massage Therapy has been proven to reduce anxiety and sadness and to

lower cortisol, the stress hormone. Massage Therapy not only treats

those parts of you which are a problem, but also affects the whole of

your metabolism through normalizing your circulatory, muscular and

nervous systems and their interdependent functioning.

 

4. Enjoy Good Fat

 

Hormones that regulate Serotonin, our bodies' main mood-boosting

chemical, are stimulated by fat consumption. Before reaching for a

piece of cake or a cookie, try a piece of salmon. Not all fats are

created equal and you should AVOID saturated fats. Instead, eat foods

containing 'good fats' such as fish, nuts and olive oil. These foods

help with depression and low self esteem by boosting Serotonin.

 

5. Get Your Vitamin D

 

Serotonin is affected by Vitamin D. Studies have shown that

consumption Vitamin D makes people feel better. Particularly those

who suffer from Seasonal Affective Disorder.

 

6. Practice Yoga Therapy

 

Yoga Therapy is the ancient exercise from India, which has been shown

to boost energy, release tension and stress, and help with

depression, anger and fatigue. Practicing yoga is associated with

establishing harmony,equanimity, balance.

 

7. Make Humor and Laughter Daily Medicine

 

Laughter reduces muscle tension. This muscle relaxation and the

easing of psychological tension that accompanies it, is the main goal

of pain and stress management. This certainly accounts for the stress-

reducing power of humor.

 

8. Eat Breakfast

 

Studies have shown that eating breakfast is associated with greater

calmness and less stress. It also improves alertness, which can help

your memory and ability to learn. Eating fiber at breakfast is best.

Eating fiber in the morning allows for less emotional distress, more

energy and more mental alertness!

 

9. Move!

 

Exercise is the best medicine for anxiety and depression. It not only

keep the body physically and mentally fit but also provides

recreation and mental relaxation. It is nature's best tranquilizer.

Exercise produces chemical and psychological changes that improves

your mental health. It changes the levels of hormones in blood and

may elevate your beta-endorphins (mood-affecting brain chemicals).

Exercise may also improve the function of the autonomic nervous

system. Exercise also gives a feeling of accomplishment and thus

reduces the sense of helplessness.

 

10. Meditation

 

Meditation works wonders. Every 5 to 10 minutes spent centering

yourself in stillness will have positive effects. Meditation improves

over all well being. Meditation helps us live a healthier, less

stressful life. The physical and psychological benefits are wonderful

and many people meditate only for those reasons. The practice of

meditation helps us temporarily let the physical world go so that we

can begin to see ourselves as we truly are.

 

You should see a doctor if:

 

•You experience panic attacks, which are short, unexplained periods

of intense fear or discomfort.

•Your anxiety causes chronic physical symptoms, including headaches,

dizziness, breathlessness, chest pains or stomach or intestinal

problems.

•Your anxiety causes you to avoid certain people, places or

situations.

 

For more ways to treat anxiety, please go to:

http://www.peacefulmind.com/anxiety.htm

 

 

Andrew Pacholyk, MS, L.Ac.

Peacefulmind.com

Therapies for healing

mind, body, spirit