Anxiety Home Remedies

Anxiety and worrying are natural reactions when we face challenging situations throughout life. This normal reaction helps us to get through a school exam or job interview, for example. This anxiety helps to motivate positive action. Other stress may warn of danger, kicking the fight-or-flight reaction, increasing heartbeat and muscle tension should you need to take flight or fight.

Extreme worrying affects more than 25 million Americans, resulting in stress develop into an anxiety disorder once the worries take over day-to-day living. These disorders include panic attacks, generalised anxiety disorder, phobias, post-traumatic stress syndrome, and obsessive-compulsive disorders. This type of anxiety requires medical attention.

If your life has become terribly restricted because of anxiety - you should see a doctor if you suffer from the following syptoms:

- Experience more than one panic attack a month.

- Are fearful of more than one panic attack monthly.

- Are anxious and stressed most of the time - especially worry about things which would not bother the average person.

- Often experience insomnia, shakiness, tight muscles, heart palpitations, or poor concentration.

- Become nervous and avoid facing fears, such as crossing tunnels and bridges.

- Overeat or use drugs and/or alcohol as refuge from your problems.

- You cannot stop obsessing about the past.

- You are in an emotional crises and the support of caring friends and family is not helping.

- You might harm yourself or others.

The following suggestions should help you to deal with your anxiety.

Breathe - According to Dr. Andrew Weil, M.D., breathing is one of the most effective anti-anxiety measures to take. Dr. Weil recommends the yoga relaxing breath. Inhale through your nose for 4 seconds, hold your breath for 7 seconds and exhale through your mouth for 8 seconds. Practice this throughout the day for about one minute each time,

Meditate - Meditative activity for a few minutes, three or four times a day will help to lower anxiety. Find a quiet space, clear your mind, and actively relax.

People - The more alone and isolated you are the more apt you will be to worry. Go to a restaurant, the library, or the shopping mall. Anywhere you are able to start a conversation is a good place to be. If you cannot get out or away, give a friend or relative a call on the phone.

Be in the "NOW" - Keep your focus on what is happening in the present and not in the past or future. Take things one day, one hour, or one minute at a time to avoid becoming overwhelmed.

Create a Plan - Create a plan to deal with whatever is worrying you. For instance, if you are worried about your job, finances, or health, make plans with your boss to evaluate your work, or an appointment with your doctor to address health issues. Taking steps to resolve your worries helps to reduce stress and anxiety.

Just the Facts - Research and get the facts about whatever is troubling you. Often our worries stem from misinformation or miscommunication.

Take A Break - Too much stimulation can lead to anxiousness. Take a lunch break away from work, turn off your cell phone, turn off the evening news - take a break from the outside influences that could be causing you stress.

Not News Worthy - Take a few days away from watching or listening to broadcast news. A few days away will often decrease anxiety and personal worries.

Take Note - Keeping a journal and writing down your thoughts on paper can help to diffuse the situation and calm your thoughts.

A Good Night's Sleep - Spend at least one hour before bed to unwind and relax. Read a story or watch a comedy on TV. Avoid high-energy activities such as housework!

Have a Laugh - Turn your worries around by asking yourself, "What is funny about the situation?" "When I look back, months, or years from now, after solving this dilemma, which parts will I laugh about?" When we find humor in a situation we also diffuse the anxiety!

Call a Friends - When we talk about our troubles with a caring friend or family member often we are able to find a solution or discover that the worries are not as serious as we thought they were.

Leave It Alone - Worrying will not fix the problem and chronic worriers need to let the problem go. Practice meditation or visualization whenever you feel yourself slipping to the pattern of constant worry.

Gain Strength - You are not so fragile that your worries will break you. Rather than using anxiety as a handicap and approach the problem as a opportunity for inner strength.

Avoid Alcohol - Having a beer, glass of wine or alcoholic drink may seem to help your anxiety. When the effects wear off, however, the scope of the anxiety is often higher.

This information should not be used as medical advice. If you suffer from anxiety it is best to seek professional medical attention.

The Doctors Book of Home Remedies

Bantam Dell

New York, NY

2002