The Treatment of Anxiety

The Treatment of Anxiety should be high on your list of wants if you are a sufferer. Anxiety is a debilitating illness which lowers the effectiveness of your immune system to ward off other illnesses.

High levels of stress can contribute to a high level of anxiety.

However, as it is impossible to avoid stress altogether, it becomes a necessity to manage our stress and tension levels using proven techniques. Treatment of Anxiety is fairly straightforward. The measures taken will also free you from stress and tensions.

There are several easy methods to manage our stress and anxiety levels.

 

Treatment of Anxiety - Help for the mind

 

1) Identify the factors which trigger your stress and anxiety and thereby seek ways of avoiding their occurrence in the first place. Grab a pen and paper. Think about all things that make you feel anxious or stressed and write them down. Rate them on a scale of 1 to 10,      1 having a small effect upon you but a 10 having a large adverse affect.  Then decide which factors to address on a priority basis. Should you avoid, run or fight this situation in future?

Each triggering factor identified may need a combination of solutions, counselling may be one of them. Treatment of anxiety in such cases will require your hard work and perseverance.

2) Reduce Anger: Manage your anger, as it is potentially a big trigger for increased anxiety. Do whatever you can to minimise your anger towards others; anger management classes, groups or books can help. Accept that you cannot change others and that everyone has their quirks, foibles and shortcomings, even you! 

3) Patience and Tolerance: Two of the well known positive traits that will help us to reduce anxiety levels. Though difficult to acquire these positive characters, add these parameters in your actions and thoughts. Again you need to accept the shortcomings of others. When someone doesn’t measure up to your expectations, ask yourself how you could help them.

4) Family and Work Relationships: How do you interact with others in the family and work environment? Develop a "give and take" attitude to eradicate differences and reduce anxiety levels. By using techniques of reducing anger and increasing patience and tolerance towards others, your interpersonal relationships cannot help but improve automatically.

Treatment of Anxiety - Help for the Body

 

Treatment of anxiety using natural methods should be utilised.

There are many anxiety relief measures available for you to utilise, without using drugs:

 

1) Give yourself a Well Balanced Diet

·         Ensure you get a well balanced diet: to include protein, vitamins, minerals fresh fruit and vegetables, wherever possible

·         Try not to over-eat, under-eat or binge on food. Little and often keeps the body running

·         Drink lots of fresh water. It keeps your system hydrated and can help avoid the uncomfortable feelings of dehydration, such as headache.

2) Make time for relaxation. Rests are very important in order for the body to function properly and to avoid getting “burnt out”. Ensure you take breaks from work. Any break is better than no break and if you can find a quiet space in which to relax then so much the better.
You could also take up relaxation classes, do yoga or breathing exercises, both of which will improve your anxiety condition.

3) Exercise: It almost goes without saying that exercise will benefit anxiety sufferers as much if not more so than other people. There are numerous and plentiful suggestions to keep fit out there, so find an exercise program that suits you.

4) Get enough sleep. Anxiety and worry can cause loss of valuable sleeping hours. And lack of sleep can also contribute to anxiety, so it’s a vicious circle.

Ensure you get enough sleep each night and make it a regular routine for long-term results.

5) Avoid Stimulants. I am going to list now a number of stimulants. The problem with these items is that they boost you up initially, but as their impact wears off, you come down with a crash. This can leave you feeling drained and more anxious than you were before. Many of them also cause more adrenalin than is required to enter into your bloodstream, which is the primary cause of many anxiety symptoms.
Avoid: Caffeine, Processed Sugar, Energy Drinks, Alcohol, Nicotine and Drugs.
If you have an addiction to any of these, seek help in breaking that addiction.

Do Not Underestimate the power of this final tip – It can produce life changing results!

 

Although each tip on its own will benefit you,

If you adopt all of these methods you will achieve the best results.

To learn how you can quickly regain control of your life using the most powerful techniques known to overcome anxiety & panic attacks simply click the banner at the top of this post

 

Getting Vitamins to Treat Anxiety and Panic Attacks

Yearly, over 2 million individuals have problems with fear and anxiety in the United States. Women of all ages typically surpass the men in these statistics. The obvious way to manage them and overcome fear and anxiety is simply by discovering what causes a panic attack. This will vary from one person to another, even though men and women still hunt for a proper anxiety treatment.
Several of the smallest factors can set off the overpowering concerns of anxiety. Understanding how to deal with these triggers is a vital factor to recovery.
Afflicted people could become eager to uncover something that can and will treat fear and anxiety. These kinds of overpowering emotions will take your life, and wear you out rapidly. Lots of individuals hide away to stay clear of general public sites to prevent virtually any stress and anxiety triggers.
They will often imprison themselves in their homes and the situation might get even worse without treating fear and anxiety. Whenever you have problems with fear and anxiety, you can get vitamin supplements as a natural strategy to address your problem.
Vitamin supplements may help, minimize and manage the symptoms which lead to your system to react the way it does. The most essential factor to keep in mind is that you’ll be able to cure anxiety symptoms. It normally takes some time to do, but you will find the reasons at the rear of your anxiety symptoms and then you can deal with them.
You supply your system the boost it must have to employ components that it could not be employing any time you get selected vitamin supplements. As an example, taking vitamin B decreases the likelihood of an attack by generating the element it must have to signal the human brain.
When you stress or become disappointed, irritated or nervous your system burns thiamine. Whenever you aid your system produce such parts, it is quicker to manage episodes of fear and anxiety.
You may get just about all the vitamin b you need if you take a daily nutritional supplement of vitamin B complex.
You can help relax your muscular tissues through taking calcium and magnesium, due to the fact they are simply both good through such moments.
Whenever you get vitamin C you supply your defense mechanisms a decent boost and this allows you to feel much better as well as decreases the likelihood of enduring an anxiety attack.
Vitamin supplements have their own specific power to naturally cause you to feel calm and stress-free. You will certainly feel healthier and this can help to prepare you and your system for virtually any episodes you might have in the future.
The quantity of diverse vitamin supplements you should take is dependent on how significant your anxiety disorder is. Although consuming vitamin supplements is definitely good for your system. If you are feeling healthy and pleased you will subsequently be more likely to be able to deal with anxiety symptoms.
If you want to know how to overcome anxiety commence by making the most of your health, to never letting you to ultimately get run down, than you’re going to be naturally encouraging your system to not want to become anxious.
Make sure that you are getting ample sleep, and attempt to stay positive continually. Although to make this happen may be simpler mentioned then done should you be worried about getting an anxiety symptoms.
Should you begin to strengthen your lifestyle with vitamins and a healthier lifestyle, then you must begin to observe great results in no time.

How to Cope With Insecurities and Anxiety About Your Relationship

Relationships can be the scariest thing sometimes. With insecurities, not even the strongest, most independent women and men can go unaffected when in a relationship. Anxiety just makes you fret about your insecurities. With these tips, they won't make your insecurities or anxiety go away immediately. But they may be able to help you shed light on why you feel this way.

1

Explore why you feel insecure and what do you feel insecure about. Also, if possible, explore where these insecure came from. If you're unsure, do some serious consideration. Insecurities don't sprout up overnight.

2

Talk it over with your significant other about your insecurities. They will never know these things if you never tell them.

3

Talk it over with someone else (friend or family) who you can bounce ideas off of

4

Find ways to eliminate your anxiety. Every person is different in how they deal. One person may love meditation, another may love being extremely busy all the time. Try to preoccupy yourself, it will be a great distraction from your insecurities and will give you a reprieve on your anxiety.

5

If you're having fears about losing your partner, explore the worst case scenarios. Does the relationship ending mean that the world also ends? No. It means the little world you had with that one person ends, but it is something you are able to recover from. What you're fearing is the pain and the potential rejection that comes from the relationship ending. It's natural to fear these things, but it's worth it to say it's possible to recover from it.

6

Examine yourself. It is possible that your mood can be affected by a bad day, or having a bad night's sleep? It's easy to get negative if we're already in that mindframe.

7

Be honest about the relationship. Actions speak louder than words. If you're insecure because of how your SO is acting towards you, then that's something to explore. Sometimes there can be a legitimate reason for why we're feeling a certain way.

How to Cope with Generalized Anxiety Disorder

One of the most important parts of having generalized anxiety disorder (GAD) is learning how to cope with the persistent anxiety and some of the physical symptoms. This page can serve as a guide to coping with anxiety that will be frequently updated with new articles and information based on practical tips that work to cutting-edge research findings.

Understanding GAD

It is crucial to understand the elements of GAD as completely as possible to be able to cope with it effectively. The following articles are a good way to begin or increase your depth of understanding of GAD:
GAD Diagnostic Criteria This article will give you a great overview on the symptoms of GAD and how mental health professionals diagnose it.
Normal Anxiety or GAD? Many times people wonder whether if their experience of anxiety is normal or is of greater concern, and this article will help you know the difference.
Physical Symptoms of GAD Some of the most common symptoms of GAD are somatic (physical) symptoms, and this article can be your guide to the most common.

Coping Styles

There are a variety of coping styles people use when dealing with stress and anxiety. Some of these methods focus on tackling problems and issues head on, while others employ methods of avoidance or less desirable practice like self-medicating. The following articles can help you understand these processes in more depth:
Coping Styles for Anxiety There are some coping style basics that you can learn with this coping guide.
Problem-Focused Coping for Anxiety This is one of the most important forms of healthy coping that we can learn for anxiety and other life problems.

Coping Techniques

Beyond each major type of coping style are a variety of techniques that can also be used to decrease and cope with anxiety symptoms. Learning some of these for your “anti-anxiety toolbox” will be essential to maintaining a more peaceful life experience:
Mindfulness and GAD Mindfulness is one of the most effective ways to work on your anxiety and is a major buzz in the psychological world right now.
Anxiety and Better Sleep Finding a way to sleep better is crucial to being able to cope with anxiety, and this article details an important method to try.
5 Ways to Cope with Anxiety This article will show you some tips and tricks to try.

Professional Treatment

Finally, a major step of effective coping is finding professional help. Some styles of therapy will teach you how to apply specific relaxation techniques to your life, and other will focus on understanding what makes you anxious and why.
Types of Therapy for GAD There are a variety of therapeutic approaches to GAD, this article details the most popular and effective.
Best Treatments for GAD This article covers what research shows to be the most effective anxiety treatments.
Cognitive-Behavioral Therapy for GAD CBT is one of the most popular and easy to learn treatment approaches to GAD.

10 Ways to Deal With Anxiety

10 Ways to Cope With Anxiety

Need help managing your worries? Follow this psychologist’s advice.

by Robert L. Leahy, Ph.D.

You’ve been in bed for an hour now and you still can’t get to sleep. Maybe you’re thinking about your job or your 401(k) or health insurance. Perhaps some problem with your kids has your mind spinning on its late-night hamster wheel of worry. Whatever the issue, you can’t get it out of your head, so you try to solve it then and there. Before you know it, another hour has passed. Now you start fretting about the fact that you can’t get to sleep. “I’ll be a wreck tomorrow,” you tell yourself. “I’ve got to sleep now.” Doesn’t do the trick though, does it?

We’ve all been there. But the good news is, there is something you can do to help―something more effective than the usual advice to “be positive” or just “stop thinking so much.” The latest research on anxiety suggests innovative, even odd, techniques for coping successfully with recurrent worries. I’ve seen these work for hundreds of patients. In fact, I’ve found that most people can get a grip on things if they take a few minutes to develop a different relationship with their thoughts and feelings. Here are 10 approaches to try.

1. Repeat your worry until you’re bored silly. If you had a fear of elevators, you’d get rid of it if you rode in one a thousand times in a row. At first, you would be very anxious, then less so, and eventually it would have no effect (except to make you sick of riding in an elevator). So take the troublesome thought that’s nagging at you and say it over and over, silently, slowly, for 20 minutes. It’s hard to keep your mind on a worry if you repeat it that many times. I call this the “boredom cure” for obvious reasons, but it sure beats feeling overwhelmed by anxiety.

2. Make it worse. When you try too hard to control your anxieties, you only heighten them. Instead, exaggerate them and see what happens. For instance, if you fear that your mind will go blank during a presentation, fake it intentionally in the middle of your next one. Say, “Gee, what was I just saying?” Notice how this makes no difference. It’s nothing to worry about, right? I did this at a lecture once and no one raised an eyebrow. (Perhaps they weren’t listening anyway!)

3. Don’t fight the craziness. You may occasionally have thoughts that lead you to think you’ll do something terrible (“I’m attracted to him. Does that mean I’ll have an affair?”) or that you’re going insane (a client of mine who is an attorney kept imagining herself screaming in court). Remember―our minds are creative. Little synapses are firing away at random, and every now and then a “crazy” thought jumps out. Everyone has them. Instead of judging yours, describe it to yourself like it’s a curious object on a shelf and move on.

4. Recognize false alarms. That fear of your house burning down because you left the iron on has never come true. That rapid heart beat doesn’t mean you’re having a heart attack; it’s your body’s natural response to arousal. Many thoughts and sensations that we interpret as cues for concern―even panic―are just background noise. Think of each of them as a fire engine going to another place. You’ve noticed them; now let them pass by.

5. Turn your anxiety into a movie. You can let go of a worry by disconnecting yourself from it. One way is to imagine that your anxious thoughts are a show. Maybe they’re a little guy in a funny hat who tap dances and sings out your worry while you sit in the audience, eating popcorn, a calm observer.
6. Set aside worry time. All too often we take a “Crackberry” approach to our worries: They show up unannounced, like constantly dinging e-mails, and we stop everything to address them―even if we should be doing something else. But what if you don’t respond right away? Try setting aside 20 minutes every day―let’s say at 4:30 p.m.―just for your worries. If you are fretting at 10 a.m., jot down the reason and resolve to think it through later. By the time 4:30 comes around, many of your troubles won’t even matter anymore. And you will have spent almost an entire day anxiety-free.

7. Take your hand off the horn. You constantly check the weather before a big outdoor event. You replay that clumsy comment you made, wishing you could take it back. And, yes, you honk your horn in traffic. When you desperately try to take command of things that can’t be controlled, you’re like the swimmer who panics and slaps at the water, screaming. It gets you nowhere. Instead, imagine that you are floating along on the water with your arms spread out, looking up to the sky. It’s a paradox, but when you surrender to the moment, you actually feel far more in control.

8. Breathe it out. You may notice that when your body is tense, you hold your breath. Focusing on breathing is a common but effective technique for calming the nerves. Where is your breath now, and where is your mind? Bring them together. Listen to the movement of your breath. Does your mind wander somewhere else? Call it back. Concentrate only on breathing in and out, beginning and ending, breath to breath, moment to moment.

9. Make peace with time. When you’re a worrier, everything can feel like an emergency. But notice this about all your anxious arousal: It’s temporary. Every feeling of panic comes to an end, every concern eventually wears itself out, every so-called emergency seems to evaporate. Ask yourself, “How will I feel about this in a week or a month?” This one, too, really will pass.

10. Don’t let your worries stop you from living your life. Many of them will turn out to be false, and the consequences of your anxiety―less sleep, a rapid pulse, a little embarrassment―are just inconveniences when it comes down to it. What can you still do even if you feel anxious? Almost anything.

How the Excessive Drinking of Alcohol Causes Anxiety

Anxiety causes feelings of apprehension and very real fear. An alcohol induced anxiety disorder cause by the excessive drinking of alcohol has prominent features of generalized anxiety and fear, panic attacks, and in more severe cases can cause phobias, or obsessive-compulsive behavior.

An alcohol induced anxiety disorder can last as long as you are drinking, and to aggravate the matter further, anxiety can also be a result of withdrawal from alcohol. In the case of withdrawal induced anxiety, research has shown that the anxiety will last approximately 4 weeks after you stop drinking alcohol. However, since each person has an individual nervous system, this time element will vary.

In general, alcoholics have injured or altered serotonin systems in the brain. Serotonin is a feel good chemical that the brain distributes, and alcoholics have a shortage or drought of this chemical in the brain. The damage to the brain's serotonin neurotransmitter is associated with several disorders, including general anxiety, anxiety attacks, anti-social behavior, and depression, depression being a hallmark symptom of excessive drinking.

According to research, excessive consumption of alcohol can cause numerous health hazards, one of which is your body's vitamin depletion from drinking due to poor eating habits and alcohol wiping out the vitamins in your system. This alone will make you more vulnerable to stress.

The Key

Chronic abuse of alcohol ís often associated with depression and depression causes anxiety.

Alcohol can increase anxiety in many different ways, four of which are:

-Alcohol affects our mood because it depletes serotonin in the brain. Serotonin, a feel good brain chemical, can cause anxiety and depression when in short supply.

-Alcohol causes dehydration which has symptoms of nervousness, shaking, dizziness, confusion and weakness.

-Our nervous systems have a reaction to excessive drinking. The nervous system will try to fight off the sedative effects of alcohol, which can lead to a state of hyperactivity. The hyperactive state can lead to sleep deprivation which can contribute to anxiety.

Anxiety can weaken bones

Beware- anxiety now comes with a new risk: it weakens your bones! 

Researchers from Deakin in Australia and Norwegian universities analysed data of over 8,000 men and women from central Norway and found a link between depressive symptoms and reduction in bone mineral density.

Participants underwent forearm bone mineral density scans, reports the Journal of Affective Disorders. 

Deakin researcher Lana Williams said, "It was found that depressive symptoms and anxiety symptoms in men were associated with lower bone mineral density."

"There are several known risk factors for low bone mineral density, such as advance age, gender (women are at greater risk than men), familial predisposition, low levels of sex hormones, inadequate calcium intake and vitamin D deficiency," Williams said.

"It is possible that poor mental health could be another one of these risk factors."

Recently, the possible association between psychiatric illness - particularly depression - and osteoporosis has been the subject of a growing body of research.

Hypnosis as a Health Option

Today’s Patient Money column looks into the costs and potential benefits of hypnosis for dealing with anxiety, pain management and other health issues.

Some critics find the research into mind-body therapies unconvincing, but their skepticism has not deterred patients. And there are researchers who say they believe that by helping patients feel in better control of their symptoms, hypnosis can reduce the need for medication and lower costs.

“It is an effective and inexpensive way to manage medical care,” said Dr. David Spiegel, director of the Center on Stress and Health at Stanford University School of Medicine and a leading authority on hypnosis.

A study by radiologists at Harvard Medical School, published in 2000, found that patients who received hypnosis during surgery required less medication, had fewer complications and shorter procedures than patients who did not have hypnosis. In a follow-up study in 2002, the radiologists concluded that if every patient undergoing catheterization were to receive hypnosis, the cost savings would amount to $338 per patient.

Anxiety Attack Vs. Heart Attack Find Out How To Tell The Difference

Each year thousands of people rush to the emergency room with complaints of chest pains, shortness of breath, and nausea.

Most, if not all, think they are having a heart attack. Once tests are completed they find out their heart is fine.

What they've experienced is an anxiety attack. The symptoms of an anxiety attack vs. heart attack can be very similar.

How can you tell the difference?

Anxiety attack vs. heart attack?

Truthfully it is not always easy to tell the difference. Both an anxiety attack and a heart attack can cause increased heart rate and even irregular heartbeats.

Learning to distinguish the difference between the two is difficult for most people. Either type of attack can cause discomfort and pain.

The Heart Races Anxiety or Heart Attack?

Approximately eighty percent of people having anxiety attacks have a rapid or irregular heart rate. Many of these people think they are on the verge of having a heart attack.

They will complain that their heart is racing, or beating much too fast. In most cases if rapid heart rate is not accompanied by severe pain its an anxiety attack.

While heart rate will change during a heart attack, the more common symptom that is not usually present with an anxiety attach is extreme pain. Pain in the center of the chest that lasts more than a few minutes is one sign of a heart attack.

Upper body parts can also experience pain during the beginning of a heart attack. This includes both arms, the neck, the jaw, or the stomach.

This pain may come and go.

Those experiencing an anxiety attack don't normally have the severe pain of a heart attack victim.

Another common occurrence with an anxiety attack is rapid breathing. Sometimes the person feeling the rapid breathing will think they can't breathe.

In truth all they need to do is to reminder their self to take a deep breathe and self-regulate their breathing.

This can be very difficult to accomplish in the midst of a strong anxiety attack. Shortness of breath is another early sign of a heart attack.

It can occur with or without chest pain. Cold sweat, nausea, and lightheadedness can also be present in the beginning of a heart attack.

There is no connection between anxiety attacks and heart attacks other than the symptoms of both feel so much alike.

Often the person in the midst of an anxiety attack does not think clearly. They become much less rational and therefore it can be hard to convince them they are not having a heart attack.

Remember, the level of pain, the areas of pain, and the type of breathing is usually similar, yet different in a heart attack and an anxiety attack.

Medical evaluation is the only way to determine the difference during an attack. After the attack the person with an anxiety attack will return to normal and have no symptoms.

That's not usually the case with a heart attack.

All medical professionals advise that if you're not sure what's happening you should seek medical attention immediately.

While it may be embarrassing to find out there's nothing wrong except being anxious its better to get checked out.

An Introduction To Herbal And Synthetic Anxiety Supplements

Anxiety supplements have long been beneficial in helping people get through intense periods of anxiety. Everyone experiences anxiety at one point or another, but there are some who suffer from it more often than most. It may become so severe that it affects day-to-day living, which necessitates the use of these supplements. In some cases, the supplements may also be used temporarily to help a person get through a particularly stressful moment.

There are various types of anxiety supplements, which can be classified as either herbal or synthetic. Herbal medications are often regarded as the safer option, since they have natural elements. However, this is not always the case, as the properties of most herbs can still cause adverse reactions, especially when they react with other medications.

Herbal Supplements

The most popular types of herbal anxiety medications include kava, St. John's Wort, damiana, and scullcap. Kava is one of the most popular herbs recommended for episodes, since it has a quick calming effect on the brain. The herb produces an uplifting and euphoric feeling, but it also has other effects, including muscle relaxation and mild sedation. The herb is perfect for people suffering from insomnia and irritability.

Damiana is another herb that is known for its calming properties, making it perfect for periods of depression and anxiety. Aside from these, the herb is also known as a good aphrodisiac. Damiana is more commonly known by its scientific name, Turnera diffusa.

Valerian is another supplement long regarded as one of the most effective herbs for anxiety. Aside from anxiety, valerian is also considered effective against digestive problems, problems of the nervous system and arthritis. This root has long been used as a sleep aid in Europe and Asia.

Synthetic Medications

Medications used in the management of anxiety disorders include benzodiazepines and antidepressants. Medications for anxiety work by decreasing the physical symptoms of anxiety such as restlessness and muscle tension. Typical medications used in the management of anxiety include Ativan, Xanax, and Librium. Antidepressants used in the treatment of anxiety include Paxil and Prozac. These are most effective when paired with behavioral and cognitive therapy, which aim to resolve the conflicts that are causing the anxiety. These therapies help reduce anxiety by helping patients look at their worries from a more realistic point of view.

There are many anxiety supplements, whether herbal or synthetic in nature, which are effective in managing anxiety. Popular supplements and drugs include Paxil, Prozac, and Librium. Whether one opts for the herbal or the synthetic supplement approach, what is important is knowing which supplement is effective for a particular individual, since even herbal supplements can interact negatively with other medications present in the system.

Diet to Help Eliminate Anxiety

Water

There is no quicker way to reduce general anxiety than having good eating and drinking habits. One of the most easily implemented and effective additions to your diet is fresh water. Water is a great quencher of thirst--but more importantly here--It is a helpful tool as an anxiety cure.

Nearly every function of the body is monitored and pegged to the efficient flow of water through our system. Water transports hormones, chemical messengers, and nutrients to vital organs of the body. When we don't keep our bodies well-hydrated, they may react with a variety of signals such as anxiety, which we would never think are related to our poor drinking habits.

Diet to Help Eliminate Anxiety : Water Here are some interesting information about water:

1. Seventy-five percent of Americans are chronically dehydrated.

2. In 37% of Americans, the thirst mechanism is so weak that it is often mistaken for hunger.

3. Even MILD dehydration will slow down one's metabolism as much as 3%.

4. One glass of water will shut down midnight hunger pangs for almost 100% of the dieters studied in a University of Washington study.

5. Lack of water is the #1 trigger of daytime fatigue.

Regular fresh drinking water is a vital ingredient to your diet when looking at anxiety cures. When we are dehydrated, our cells can feel this at a molecular level and communicate this to the subconscious as an underlying subtle anxiety. The key to rebalancing a deficit of fluids is to drink eight glasses of fresh water daily.

Have you noticed the effects of dehydration on your emotions before? If you have ever suffered from a serious hangover from a night out on the tiles, you will understand the feeling of dehydration all too well. Hangovers result from dehydration and electrolyte imbalance. I am sure many of you are familiar with the tendency to have what has become known as "the hangover fear." This is a heightened sense of anxiety and jumpiness that results from the dehydration caused by a hangover. The surest way for someone who suffers from anxiety to experience a panic attack is to drink excessive amounts of alcohol and wait for the hangover to set in the following day. Water is a great cure for anxiety in this particular situation.

It is important to be aware that dehydration is a factor that contributes to anxiety and that a diet to help eliminate anxiety should contain ample amounts of fresh water. Personally, I have found that not only does regular intake of water ward off subtle feelings of anxiety thus greatly helping as a cure for anxiety, but it is also incredibly effective for building stamina and avoiding fatigue.

Diet to Help Eliminate AnxietyDiet (Food) On average, most people have a very acidic diet, which results in not just a lower resistance to stress but to a variety of serious health problems. Your diet is something you can immediately control and help you build your resources of anxiety cures. As you master your diet, not only are you improving your overall well-being but are also building up a positive mental attitude, which says, "I am in control of my body."

If our internal environment is too acidic, this can exaggerate any anxiety we may be experiencing. The body is in a greater state of health when it is balanced internally. What is needed is to bring the body's internal pH balance into acceptable parameters. The elimination of high anxiety is not easy unless you maintain an alkaline balance in the food you eat. If your food is too acidic or you indulge in excessive amounts of foods, your body cannot function at its best. It will have difficulty eliminating toxins from your body, and will have less of a buffer zone to stress, leaving you feeling vulnerable and shaken when anxiety strikes.

Food such as salt, sugar, and refined or processed products lower your body's resistance, whereas food such as fruit and vegetables raise it. As you control your body's needs, you empower yourself and gradually build a body that does not feel threatened by an onslaught of high anxiety.

Proteins, nuts, grains, and dairy products (except yoghurt) along with alcohol, sugar, and salt are acidic foods.

Fruit, vegetables, and juices, are alkaline.

Diet to help eliminate anxiety

For optimum balance you need an 80% alkaline diet. This means concentrating on fruits and raw vegetables using proteins in small quantities for when you need energy. A person with a good diet needs only 50 g of protein a day. This should consist of 7 ounces of animal protein (or a vegetarian equivalent) or 36 ounces of good yoghurt. The rest of your diet to help eliminate anxiety should be alkaline (should you have a very strenuous or physical occupation you may need more than 50 g of protein a day). Below is a more comprehensive list of alkaline foods that will help bring greater balance to your diet and help you cure your anxiety more easily.

Diet to Help Eliminate AnxietyA diet to help eliminate anxiety should contain.... Parsnips Rutabagas Cauliflower Mushrooms Green Beans Green Peas White Potatoes Tomatoes Muskmelon Cantaloupe Limes Tangerines Strawberries Pineapple Oranges Grapes Apricots Blackberries Peaches Raspberries Pears Apples Beans, Dried Dried Figs Dried Dates Bananas Raisins Avocados Prunes Sweet Potatoes Watermelons Honeydew Melon Almonds Millet Molasse Beet Greens Celery Chard Leaves Watercress Sauerkraut Lettuce Green Limas Cucumbers Radishes Cabbage Broccoli Beets Brussel Sprouts Carrots Green Soybeans Raw Spinach

Diet to help eliminate anxiety Minerals to help cure anxiety

Mineral stores in your body have a buffering action on acid and tend to alkalize the acidity in the internal environment. Low or deficient mineral stores can lead to acidic bodily pH. The buffering action of mineral stores keeps the pH toward the healthier and slightly alkaline side of the pH scale. This buffering system is delicately balanced and can get disrupted under mineral-deficient conditions. Both the acid and mineral residues are discarded through the urinary tract. Over time, this depletes the mineral stores if they are not replaced. This is the reason we should ensure to get adequate mineral levels in a proper diet to help eliminate anxiety. If we don't get adequate levels through the fruits and vegetables we eat, then we need to use good quality supplement minerals to help aid our efforts to cure anxiety.

Nutrients that are paramount in helping the body cope with stress include B complex, raw adrenal concentrate, desiccated liver, flax seed oil, and colloidal minerals. A balanced B-complex vitamin supplement is essential in normal pituitary and adrenal function. Without B complex, these glands will not produce adequate hormone levels.

Minerals are absolutely essential in normal bodily functions including autonomic nervous system function. A good example of their importance is demonstrated by the role a mineral, such as magnesium, plays in bodily functioning. Magnesium is instrumental in over 270 biochemical reactions in the body. It also helps regulate the pH (acid-base balance) of the human physiology. The human body functions within a very narrow pH range. Sodium and potassium are essential in nervous system functioning. Without either one of them, our nervous system would be inoperable and we would die. These minerals are usually found naturally in the vegetable that we eat. However, the mineral content in vegetables has diminished over the years from the depletion of the soil. Therefore, it may be necessary to take mineral supplements as part of a diet to help eliminate anxiety.

The truth is that it can be very difficult to maintain composure and confidence in your ability to handle all that life throws your way if your body is malnourished or deficient in vital foodstuffs. Look after your body's needs, and you will be strengthening your body's ability to cure anxiety and panic attacks.

I am convinced over the next five to ten years, a definitive link will be made between diet and helping cure anxiety. There are some very interesting research currently being conducted in 2004 into the connection between improving schizophrenia dramatically using a gluten-free diet. Although schizophrenia has nothing to do with anxiety or panic attacks, it is an example of how science is now looking to foodstuffs and their connection to our mental health.

Paradoxical anxiety

Paradoxical anxiety is anxiety arising from use of methods or techniques which are normally used to reduce anxiety. This includes relaxation or meditation techniques as well as use of certain medications. In some Buddhist meditation literature, this effect is described as something which arises naturally and should be turned toward and mindfully explored in order to gain insight into the nature of emotion, and more profoundly, the nature of self.

Trait Anxiety

Anxiety can be either a short term 'state' or a long term "trait." Trait anxiety reflects a stable tendency to respond with state anxiety in the anticipation of threatening situations. It is closely related to the personality trait of neuroticism. Such anxiety may be conscious or unconscious.

Stranger and social anxiety

Anxiety when meeting or interacting with unknown people is a common stage of development in young people. For others, it may persist into adulthood and become social anxiety or social phobia. "Stranger anxiety" in small children is not a phobia. Rather it is a developmentally appropriate fear by toddlers and preschool children of those who are not parents or family members. In adults, an excessive fear of other people is not a developmentally common stage; it is called social anxiety. According to Cutting,^[23] social phobics do not fear the crowd but the fact that they may be being judged negatively. Social anxiety varies in degree and severity. Whilst for some people it is characterized by experiencing discomfort or awkwardness during physical social contact (Embracing, Shaking Hands, etc), in other cases it can lead to a fear of interacting with unfamiliar people altogether. There can be a tendency among those suffering from this condition to restrict their lifestyles to accommodate the anxiety, minimizing social interaction whenever possible. Social Anxiety also forms a core aspect of certain personality disorders, including Avoidant Personality Disorder.

Test and performance anxiety

According to Yerkes-Dodson law, an optimal level of arousal is necessary to best complete a task such as an exam, performance, or competitive event. However, when the anxiety or level of arousal exceeds that optimum, the result is a decline in performance.

Test anxiety is the uneasiness, apprehension, or nervousness felt by students who had a fear of failing an exam. Students who have test anxiety may experience any of the following: the association ofgrades with personal worth; fear of embarrassment by a teacher; fear of alienation from parents or friends; time pressures; or feeling a loss of control. Sweating, dizziness, headaches, racing heartbeats, nausea, fidgeting, and drumming on a desk are all common. Because test anxiety hinges on fear of negative evaluation, debate exists as to whether test anxiety is itself a unique anxiety disorder or whether it is a specific type of social phobia.

While the term "test anxiety" refers specifically to students, many workers share the same experience with regard to their career or profession. The fear of failing at a task and being negatively evaluated for failure can have a similarly negative effect on the adult.

Medication Plus CBT Effective for Anxiety in Primary Care

April 14, 2011 — Cognitive behavior therapy (CBT) in combination with psychotropic medication is highly effective for treating most anxiety disorders in primary care, new research suggests.

In a study of more than 1000 patients, those who underwent the Coordinated Anxiety Learning and Management (CALM) collaborative care program had significantly decreased symptoms of principal generalized anxiety disorder (GAD), panic disorder (PD), and social anxiety disorder (SAD), and comorbid SAD than did those randomized to receive usual treatment from their primary care physician.

"The purpose of this study was to address disorder-specific outcomes for each participant's constellation of anxiety disorders," write Michelle Craske, PhD, from the Department of Psychology at the University of California, Los Angeles, and colleagues.

They note that the study was designed to compare the CALM intervention and usual care for both principal and comorbid disorders "while mimicking real-world conditions" — and is the first to do so in a generalizable sample population.

The study is published in the April issue of Archives of General Psychiatry.

Learning to Stay CALM

The investigators note that it is common for people with anxiety disorders to seek treatment in primary care, "where evidence-based mental health treatments often are unavailable or suboptimally delivered."

For this study, 1004 patients (70.9% female; mean age, 43.7 years) diagnosed as having GAD (n = 549), PD (n = 262), SAD (n = 132), or posttraumatic stress disorder (PTSD; n = 61) were enrolled at 1 of 17 primary care clinics in Seattle, Washington, San Diego, California, Los Angeles, California, or Little Rock, Arkansas, between 2006 and 2008.

The patients were randomized to receive either the CALM intervention (n = 503) for up to 12 months or usual care (n = 501).

Usual care consisted of continued treatment of medication and/or counseling by the current primary care physician and referral to a mental health specialist, if needed.

The CALM intervention included pharmacotherapy, computer-assisted CBT, or both, depending on patient preference.

"Given the relative dearth of highly trained mental health providers available in primary care settings, we designed the CBT program to be used by persons with minimal or no training in mental health," report the researchers, adding that that the computerized program was developed to guide both the provider and patient.

The collaborative care pharmacotherapy model allowed patients to continue being treated by their primary care physicians while healthcare managers or anxiety clinical specialists relayed advice from psychiatrists and helped manage medications.

All study participants were evaluated at baseline and at follow-ups conducted by telephone survey 6, 12, and 18 months later.

Measurement tools included the Generalized Anxiety Disorder Severity Scale, Panic Disorder Severity–Self-report Scale, Social Phobia Inventory, and PTSD Checklist–Civilian Version. These tools for used to assess both GADs and comorbidities.

Strong Benefit

Results showed that 53% to 82% of all participants had more than 1 anxiety disorder.

Overall, the CALM intervention was significantly superior to usual care in decreased principal anxiety measurement scores for GAD at 6, 12, and 18 months, PD at 6 and 12 months, and SAD at 6 months.

Table. Adjusted Treatment Outcome Scores by Principal Anxiety Disorder

Anxiety Disorder Measure	CALM	Usual Care	Score Difference	P Value
GAD
6 months	8.8	10.46	−1.61	<.001
12 months	7.66	9.99	−2.34	<.001
18 months	7.27	9.64	−2.37	<.001
PD:
6 months	6.05	8.05	−2.00	.04
12 months	5.64	8.35	−2.71	.003
SAD
6 months	27.42	34.48	−7.05	.03

CALM = Coordinated Anxiety Learning and Management; GAD = generalized anxiety disorder, PD = panic disorder, SAD = social anxiety disorder

In addition, the CALM treatment showed significant effect size (ES) differences for comorbid SAD at 6, 12, and 18 months compared with usual care.

However, no significant between-group differences were found for any comorbid disorder other than SAD, although the ESs favored the CALM group, or at any checkpoint for principal PTSD.

"The statistical significance for PTSD comparisons was mitigated by the relatively small sample size, as the ESs for PTSD were actually equivalent to those for the other principal anxiety disorders," the study authors explain.

Patients in the CALM treatment group with GAD also had significantly greater response and remission rates at all 3 follow-ups compared with the group receiving usual care (all P < .001), whereas those with PD had greater remission rates at 12 months only (P < .03), and those with SAD had significantly greater response rates at 6 months only (P < .04).

"Although the overall improvement in comorbid symptoms is good news for clinical practice, future research may address whether sequential treatment initially targeting a principal anxiety disorder followed by targeting comorbid disorders yields even stronger benefits for comorbid symptoms," write the investigators.

'Fantastic Trial'

"This is a fantastic trial. It's a much needed study that I think will have significant impact with some very clear clinical implications," Stefan G. Hofmann, PhD, professor of psychology at Boston University in Massachusetts and director of the university's Psychotherapy and Emotion Research Laboratory, told Medscape Medical News.

Dr. Stefan G. Hofmann

"This is one of the very few trials that have examined the efficacy of [CBT] for anxiety disorders in a real-world setting. That has always been a major criticism when it comes to clinical trials, whether the strong treatment effects found could also be seen in a clinical setting. And this trial clearly shows that it's possible to transport [CBT] and to provide some basic, effective training," he added.

Dr. Hofmann, who was not involved with this study, noted that he expected to see good results with CBT but was surprised at just how well it really did.

"This ties nicely into the general efforts that have been going on around the world to disseminate [CBT], including a big initiative to provide increased training for it in the United Kingdom," he reported.

"However, the United States is lagging behind. I assume that's because of how our healthcare system works and will hopefully improve with changes in the healthcare delivery system. It's important for policymakers to realize that providing patients with adequate treatment decreases overall costs to society."

Dr. Hofmann voiced concerns, which were mentioned by the study authors, with the some of the measurements used and said he "would have loved to have been shown some of the differences" between the various levels of training given to the providers.

"Still, I think the main study takeaways for clinicians are that [CBT] for anxiety disorders is effective in clinical practice, it can be effectively and easily trained even in people who have not been trained before in this approach, and it can have long-lasting and positive consequences.

"Also, I would hope that it's not only consumers and physicians that are affected by these findings but also policymakers who determine where the money goes and what kind of changes we need to undertake in our healthcare system," he concluded.

The study was funded by grants from the National Institute of Mental Health (NIMH). All but 1 study author disclosed no relevant financial relationships. Coinvestigator Peter Roy-Byrne, MD, reports being on the editorial boards of UpToDate Psychiatry, Depression and Anxiety, and Journal Watch for Psychiatry. Dr. Hofmann disclosed no direct financial conflicts but reported being funded by the NIMH and a consultant for Merck Shering Pharmaceuticals.

Obesity may cause social anxiety disorder

Obesity causes social anxiety disorder
(Thinkstock photos/Getty Images)

A new study has warned that obese individuals with social anxiety related only to their weight may experience anxiety as severe as individuals with social anxiety disorder (SAD). 

Researchers from Rhode Island Hospital, led by Kristy Dalrymple, evaluated a group of individuals who were seeking clearance for bariatric surgery.

They identified three separate groups: 135 individuals diagnosed with DSM-IV SAD; 40 individuals classified as "modified SAD" who experienced clinically significant social anxiety related to weight only; and 616 individuals with no history of psychiatric disorders.

In their study, both the SAD and modified SAD groups were rated as having poorer social functioning as an adolescent compared to the no disorder group, but there was no difference between the SAD and modified SAD groups in this respect, with similar results found in social functioning over the past five years.

In addition, the SAD group was rated as having more time out of work in the past five years due to psychopathology or emotional reasons compared to both the modified SAD group and the no disorder group.

Results also showed that those in the modified SAD group experienced more disruption in their social life and were more distressed about having social anxiety in the past month compared to those in the SAD group.

"We found it particularly interesting that the modified SAD group reported greater levels of disruption in social life and distress about their social anxiety compared to the DSM-IV SAD group. This suggests that although our modified SAD group had social anxiety that was related to obesityonly, their level of impairment was significant," said Dalrymple.

The researchers state that these findings, combined with others in their study, lead to the conclusion that obese individuals who have weight-related social anxiety experience significant social anxiety when compared to individuals with DSM-IV SAD.

The study was recently published online in advance of print in the journal Depression and Anxiety.

The Benefits of Anxiety Therapy

Anxiety is not a fun disorder with which to live. It creates fatigue, distress and depression to name only a few of the effects that come along with it. Unfortunately, anxiety is just one of those things that some of us have been dealt and that we must learn to control and accept. Fortunately, there are ways to do just that.

Anxiety is one of the most commons reasons people seek therapy. It affects all aspects of life including work, relationships, how the body and mind function and sleeping and eating patterns. While anxiety can be treated with medication, this is not always the best approach nor should it be the first approach to the woes of anxiety.

Firstly, someone who suffers with anxiety that is excessive and uncontrollable should seek professional help. This does not sound appealing, but it works and it is a much better alternative than medication. Through anxiety therapy, positive and healthy results can be achieved.

Anxiety therapy is more than just sitting on a couch or comfy chair in idle discussion. Anxiety therapy entails delving into the issues that cause anxiety, issues that are caused by anxiety and possible solutions to lighten the burden of anxiety. Finding the underlying cause(s) of anxiety is the most difficult of the above three tasks. It can be anything from traumatic life experiences to a simple problem at work. Those can also be issues that are caused by anxiety. Finding solutions to anxiety-related issues is second on the list of difficult tasks. Once issues are determined, solutions and goals must be explored and implemented. This can be a long and toll-taking process, but well worth the effort and time spent. Determining the issues caused by anxiety is the easiest of tasks in therapy simply because it is not difficult to define those problems as a result of anxiety suffered.

Anxiety therapy can be beneficial in creating a more harmonious life and relationships with self and others. It is a difficult road, but one that should be traveled. Anxiety plagues many of us, but it does not have to control us.

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How to Cure Panic Attacks: What Can I Do? And This Does Help Everyone!

First, when applying different methods for a better mental health, it almost always starts with the positive attitude - so this case is not different. Positive affirmations is what you need to start with. This is when you repeat a comforting message to calm yourself when you are on the verge of a panic attack. For example you could say 'I can handle any situation with confidence' or 'everything is okay.' It gives you something to focus on and can really help calm you down. It takes practice at first but once you do it a few times it really works. Additionally, it works extremely well if you think of something positive and nice, not necessarily about your panic attacks. This can be holiday, your kids, family, parties or anything you like.

Remove negative thoughts. This is an important tip on how to cure panic attacks. Negative thoughts feed the attacks. Avoid saying negative things to yourself. This is when positive affirmations would come in handy. Instead of saying 'I can't do this' you could use a positive affirmation like 'I can do this. I am strong.' If you find yourself starting to think negative thoughts, say to yourself, stop! and try to replace them with positive thoughts.

Manage your stress. This can go a long way with how to cure panic disorder. The attacks get so much worse when you are seriously stressed. Some tips on stress reduction include doing activities that you love, exercising and prioritizing by making a list and taking one thing at a time.

Facing Your Fears. The best way on how to cure these attacks is facing your fears head on. This isn't easy but it can really help you. Figuring out what causes your fears is the first step. Then when you are feeling panicky, write your fears down in a notebook. Just writing them down reduces the severity of your panic. Try to figure out what steps you can take to solve these fears. Reducing your fears gives panic attacks less control over you.

Lastly, I feel like I should tell you my opinion on medication. How to cure panic attacks should involve medication ONLY if every other option has been exhausted or if you have severe panic attacks. I feel it is important that you try your hardest to cure your panic attacks without it as medication is only a temporary fix to panic attacks.

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Can Caffeine Cause Anxiety Attacks?

Since the dawning of the "Information Age" in the early 1980's the pace of change has accelerated in our society. To keep pace with the explosion of new information and this rapid rate of change, many people have adopted a new coping strategy of increasing their consumption of caffeine. Caffeine is a drug. It is a stimulant which increases many of same physiological responses as the survival response known as the "Flight-Fight" response. It is this reaction by the body to the stimulation from caffeine that can trigger an anxiety-type physical reaction. Many people are unsuspecting and naïve regarding the full extent of this response to which often includes a common, and even, celebrated "rush" of energy. Knowing about this response can keep you from being a victim to caffeine related anxiety attacks.
As a stimulant, the effect of caffeine can be different from one person to the next. The amount of caffeine consumed, and then the amount actually absorbed by the body, can contribute to the range of reactions. It is not uncommon for caffeine to cause an increase in brain wave activity that can arouse a tired mind. This is the most desired response for many sleep deprived people. This can backfire on many people who may have a day long response to their morning coffee (or other caffeine source) because many people can not sleep well at bedtime as a response to this early caffeine consumption. This "vicious cycle" will then cause poor quality sleep/rest which requires more caffeine to get "up" for the next day's activities.
The stimulation caused by caffeine can also increase heart rate and for some people increase their blood pressure as it simulates the release of excitatory hormones like adrenaline (epinephrine.) This rapid heart rate, when severe, can scare people, triggering the hormonal release which can cause a greater anxiety reaction. The frightening response to the physical associations of an anxiety attack can cause fear and can even drive people to the emergency rooms with the concern that the patient believes that they going to die from a heart attack. We have enough anxiety in our society without pushing ourselves over the edge with the stimulation of caffeine.
Caffeine can cause an increase in skeletal muscle tension as it triggers the classic flight response. This muscle tension can be distracting (loss of focus), cause fatigue, and in many cases increase the likelihood of increased muscle spasms and so, muscle contraction pain. In this way, caffeine can contribute to muscle tension headaches from the tightness of muscles in the jaw, neck, and shoulders. For people suffering from chronic muscular tension pain, this can contribute to their tension and pain. It will often cause an increased anxiety driven response to their pain which can intensify their chronic pain complaints. This is especially true for lower back pain and neck/shoulder pain, as well as the peripheral pains in the arms and legs that can be associated with back pain.
For those of you who use caffeine regularly, you should also know that there are plenty of cases of physical and psychological addiction to this drug. Many people feel withdrawal symptoms that are not comfortable when they try to discontinue their caffeine habit. If you want to discontinue, the best way to do this would be gradually over time. Substituting ½ de-caf into your morning coffee and minimizing other caffeine laden products will be helpful. Be patient and drink extra water!
In its defense, caffeine can be helpful for some types of headaches such as migraine headaches which can be reduced by caffeine or associated cafergot. (Cafergot is a brand name of the combination of ergotamine and caffeine.) With its stimulating effects on the digestive system, caffeine may also work as a laxative to minimize problems with constipation. Historically, European coffee "salons" were places where intellectuals could meet and have lively discussions while drinking brewed coffee which was more healthful than the untreated available water which was often contaminated with deadly diseases of the Middle Ages. The other alternative beverage for most Middle Age Europeans was to drink beer or alcoholic drinks which did not encourage good discussion, thinking, or productivity.
Since the 1980's, our society has seen an explosion of coffee houses and Espresso stands. You can not get through any American city without being confronted by easily accessible purveyors of liquid coffee refreshments. Both young and old are caught in this "glamorous" habit with expanding zeal. A gift of choice is the insidious gift certificate for the expensive coffee houses. This has gotten to be big business.
Besides coffee or espresso drinks, caffeine is found in many products. Black teas, green tea, soft drinks, chocolate candy, and as an additive in many other products are but a few of these additional sources for caffeine. There are even a few products with commercial names like: Jolt, Red Bull, and RockStar that cater to the young caffeine crazed generation that seem to require higher concentrations of caffeine. I do not want to deprive people from indulging in these products, but people must be aware of what the effects of these products can do to their body's and to people who interact with caffeine saturated folks. Many cases of "road rage" may be traced to the negative effects of over-caffeinated, stressed drivers.
Let's have some common sense. Moderation is a great rule to follow, especially if you are one the people who are most sensitive to the effects of caffeine. Coffee businesses are not bad or the enemy, we just need to learn how use them in most appropriate ways.