Guest guest Posted January 31, 2008 Report Share Posted January 31, 2008 Good Morning! Managing 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. You are not a VICTIM of your emotions! There is an emotional aspect to every illness. Often times, it is the emotional thoughts or " excess emotions " that will lead to illness. Look for therapies that are utilized for calming the mind, help with stress relief and focuses on our mental powers over any situation. The ability to balance your emotional, mental, physical and spiritual self is up to you. Here are some suggestions: -Learn to breathe deeply and fully. Your breath is your connection to relaxation and inner peace. - " I relax and let go. " Say this 4 or 5 times and watch how your body and mind relax. -You've been stressing yourself out so much that every little thought becomes a mountain of problems. -Remember, you become what you believe. Our belief system is the strongest defense! We have a choice what to think. Focus and Intention are the two greatest tools for self improvement, superior empowerment and good health! Andrew Pacholyk, MS, L.Ac http://www.peacefulmind.com/anxiety.htm Therapies for healing mind, body, spirit Quote Link to comment Share on other sites More sharing options...
Guest guest Posted January 31, 2008 Report Share Posted January 31, 2008 Andrew, A yoga testimony here. While visiting my daughter in TX, I recently went to a yoga class and met a lady with a great yoga testimony. She had been on drugs for her panic attacks and anxiety. She added running in her daily program and then started doing yoga several times per week. She weaned herself off the drugs in a year, but said he could have been earlier if she was more ready to do it. I always include exercise when I visit my daughter who is not into it, nor exercise, but walking. She's the one with Crohn's and high stress person normally I am now seeing. I'm a long distance mom which is a good thing. I saw your reference to laughter as being great too. I'm honing my professional speaking skills and last night I spoke to a senior group about stress and conflict. Actually they were a very funny group and I didn't expect that. It was the Kiwanis folks. I suggested adding this into their daily lifestyle and it's benefits. I researched and saw how great a good laugh does the body daily: blood pressure, respiratory help, perhaps heart attack reduction, improved mood, enhanced immune system, even burning calories, etc. It sure was a great education to me as well. Make excuses to laugh even if you have to force yourself. It all pays off. carolg carol giambri professional speaker , " yogiguruji " <yogiguruji wrote: > > Good Morning! > > Managing 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. > > > You are not a VICTIM of your emotions! > > There is an emotional aspect to every illness. Often times, it is the > emotional thoughts or " excess emotions " that will lead to illness. > Look for therapies that are utilized for calming the mind, help with > stress relief and focuses on our mental powers over any situation. > > The ability to balance your emotional, mental, physical and spiritual > self is up to you. Here are some suggestions: > > > -Learn to breathe deeply and fully. Your breath is your connection to > relaxation and inner peace. > > - " I relax and let go. " Say this 4 or 5 times and watch how your body > and mind relax. > > -You've been stressing yourself out so much that every little thought > becomes a mountain of problems. > > -Remember, you become what you believe. Our belief system is the > strongest defense! We have a choice what to think. Focus and > Intention are the two greatest tools for self improvement, superior > empowerment and good health! > > > Andrew Pacholyk, MS, L.Ac > http://www.peacefulmind.com/anxiety.htm > Therapies for healing > mind, body, spirit > Quote Link to comment Share on other sites More sharing options...
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