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5 Ways To Ease Your Anxiety

0932 Terri Cole HI RESIn my private therapy practice, anxiety has surpassed addiction as the most commonly stated presenting problem for new clients.

Recently, the weather alone has been enough to cause a lot of anxiety. Here on the east coast it seems that every other day we are getting more and more snow, causing greater strain in our everyday lives.  Flights have been delayed or canceled all over the country, affecting thousands. And if you’re lucky enough to have not been affected by the weather, many of you still feel a high level of stress due to the demands of everyday life.

According to a study published in the Journal of Clinical Psychiatry, anxiety disorders cost the U.S. more than $42 billion a year, almost one third of the $148 billion total mental health bill for the U.S. Psychotherapists are seeing more and more clients with debilitating anxiety, seeking solutions. The number of Americans being diagnosed with some form of an anxiety or panic disorder is at an all-time high.

Don’t despair, it is not all bad news. The increased interest in anxiety has also led to an increased demand for holistic and behavior-based solutions. Modalities that would not have even made it into public conversation a decade or two ago, like meditation ,EFT, and EMDR, are now readily accepted as conventional wisdom for anxiety treatment.

In order to begin the process of creating clarity, we must first establish what constitutes anxiety. There are many different types of anxiety, but according to the DSM5, the diagnostic manual doctors use, Generalized Anxiety Disorder (GAD) is the most commonly diagnosed.

Over forty million Americans suffer from some form of anxiety according to the National Institute of Mental Health. The simple definition of GAD is experiencing excessive anxiety and worry, oftentimes for what seems like no reason at all, on more days than not for a period of at least six months. Symptoms of anxiety include, but are not limited to, rapid heart beat, cold and clammy hands, dizziness, shortness of breath, muscle tension, jumpiness, gastrointestinal discomfort, feeling on edge, fatigue, and feelings of fear or dread.

Identifying what triggers your anxiety is paramount to controlling it. The first step is ruling out behavioral factors that may be impacting your level of anxiety. Behavioral factors include such things as exposing yourself to too much news, excessive caffeine consumption, poor nutrition, drugs, and alcohol. In my practice, new clients complete a questionnaire to provide insight as to how they are living outside of my office. As the behavioral factors are removed or modified, the level of anxiety is monitored to determine if the origin is environmental or biological. Based on the origin, we can devise an appropriate treatment plan.

There are elements within your control that may adversely affect your anxiety level. If you struggle with anxiety, becoming mindful of the following potential contributors may be the best place to start.

Four Common Anxiety Triggers You CAN Control:

Caffeine

Switch to decaf or better yet herbal tea. Caffeine is a stimulant that can trigger an anxiety attack. It is also extremely acidic, which leads to inflammation (bad for overall health) and a diuretic (contributes to dehydration).

Alcohol

As with caffeine, alcohol is acidic and dehydrating. Drinking can also overwork your liver and may interfere with your body’s ability to properly use oxygen, which can make you more sensitive to stress. Also, alcohol masks the symptoms of anxiety and is a form of self-medication that ultimately exacerbates the problem.

Dehydration

As mentioned above, alcohol and caffeine lead to dehydration, as do processed, sugary foods and a general lack of sufficient hydration. Dehydration interferes with proper brain and body functioning, which can be a trigger for anxiety and depression. Aim to consume half of your body weight in ounces of water per day.

Sleep Deprivation

Lack of sleep can make you more vulnerable to anxiety by making you edgy, unfocused, and hormonally imbalanced. Seven to eight hours of sleep a night is recommended for your body to renew, restore, and replenish. Try some of my tips for abetter night’s rest.

Along with resolving any of the above lifestyle factors, here are some ideas for effective natural methods to ease and prevent anxiety. Talk to your doctor before starting any exercise or natural supplement regimen.

5 Natural Ways To Ease Anxiety:

Exercise, Meditation, Yoga

Thirty cumulative minutes a day of any type of physical activity relieves anxiety by flooding your bloodstream with feel-good hormones. Exercise also fosters deeper sleep.

Studies show meditation actually changes the brain. Brain scans of regular meditators show increased activity in the left prefrontal cortex (area of brain associated with joy and equanimity). Meditating also creates silence and stillness, increasing mental focus and the ability to stay in the present moment.

Yoga is a perfect hybrid, giving you physical activity AND meditation.

Aromatherapy

Inhaling essential oils can alter brain activity. Seek out scents that induce calm, such as lavender, jasmine, rose, and sandalwood. Use scent as a part of a calming ritual like a warm bath with lavender oil before bed with a cup of chamomile tea. Also, carry a small bottle with you to use while taking breathing breaks throughout your day.

Breathe. Release. Repeat.

Deep breathing slows the body’s rhythms and restores calm. This is a super effective and completely free way of ritualizing relaxation and being present.

  1. Schedule your cell phone to vibrate every three or four hours.

  1. Take five deep, relaxing breathes. Breathing in deeply through your nose and exhaling out of your mouth with a sigh. On each exhalation, visualize any tension or fatigue leaving your body.

Stress Session

Set aside ten minutes a day as your designated time to worry about anything that is on your mind. If anxiety starts to creep in at other times, remind yourself to deal with it during your “Stress Session” ONLY!

Herbal Remedies and Therapy (Again ONLY with doctor approval)

I have found that about half of the time a combination of cognitive behavioral therapy and natural remedies work just as well as prescription medications and with fewer side effects. However, if natural remedies do not alleviate symptoms, ask your general practitioner for a referral to a psychiatrist for further evaluation. Most herbal remedies listed below can be found at your local health food store.

My dear friend and internationally recognized expert in the fields of Integrative and Functional Medicine, Dr Frank Lipman is the founder and director of Eleven-Eleven Wellness Center in New York City. His personal brand of healing has helped thousands of people reclaim their vitality and recover their zest for life.

Dr. Lipman shared with me one of the best supplements to help with the release of anxiety, L- Theanine. It is an amino acid that helps to calm down the nervous system, and it can be useful for anxiety and sleep. It is mostly known for its ability to calm without compromising mental clarity. You can use a dosage of 100-200 mg.

Part of effectively stopping the anxiety cycle is lessening anticipatory fear. Instead of expecting to be ambushed by anxiety, visualize and expect to be calm all day, no matter what happens.

What transpires has everything to do with what you THINK will happen. (Tweet-worthy!)

Anxiety and fear feed off each other. They exist because of each other—they are each other’s host and parasite. The more anxiety you feel, the more fear is dominating your life. Sometimes anxiety presents itself because we are afraid of repeating old patterns (ruminating about the past) or of what could happen (projecting fearfully into the future). When we live in the past or the future, we lose the ability to be fully present in the here and now.

Take time to be aware of this moment. Being so allows you to catch and release the anxiety and step from Fear into Freedom.

How do you manage anxiety/fear/stress? Have you tried any of the tips above?  Drop a comment below and start a dialogue. Anxiety, fear and stress can be manageable. It can take time to find the right combination of what works for you. Remember always consult your doctor before starting or changing any medication or natural remedy protocol.

Remind yourself that through a little exploration and by trying new things (as in the tips above) you can find the best way create calm in your own life, as always take care of you.

Love Love Love
Terri

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As a licensed therapist, transformation coach, and mentor to well-known personalities in wellness, empowerment, and entertainment, Terri Cole is honored to help clients, and now readers like you, remain present and grounded, despite life’s complexities. She provides sustainable, action-oriented solutions you can implement TODAY that allow you to live a life that thrills you. Follow Terri on Facebook and Twitter.

  • Ryan Smith

    Terri, thanks so much for this…I have been suffering from severe anxiety most of my adult life and after years of therapists and drugs I have finally decided to step away and try to deal with things holistically and with breathing and meditation. It’s a slow and frustrating process. I have started taking magnesium (my acupuncturist recommended it)…do you think that will be at all helpful?

    • http://www.terricole.com/ terri cole

      Ryan,
      Magnesium can be very helpful. There is a product that I like called CALM that you mix with hot water and drink before bed. It has worked well for many clients with anxiety. Good luck!

  • Sarah

    @Ryan Smith, I’ve definitely heard of magnesium supplements helping, though I’ve never tried them myself.

    I, too, have pretty severe anxiety. What irks me is that my lovely brain has decided that hypochondria would be be best route. I am seen as overdramatic and have been told by therapists that I just need to “get over it” because I’m too young to have a heart attack. I KNOW it’s irrational, but that doesn’t mean my brain and my body can automatically stop believing it. Hopefully someday, anxiety disorders (and all mental health concerns) will be less taboo of a subject and more understood.

    • http://www.terricole.com/ terri cole

      Ryan,
      I don’t think it’s very nice or helpful for a therapist to tell you to get over anything. Might be a good idea to find a different therapist and keep on working on it, you will find a way to free yourself. xo

    • http://evelinealmeida.com/ Eveline Almeida

      Hi, Sarah. Do you know the reason for your anxiety? Is it hypochondria? I suffered that myself and that is just a need to control our own body. You need to trust your body, trust that it knows how to heal itself. Acknowledge that you’re doing everything you need to be doing (meditating, medicating, doing therapy) and trust in your cure. We cannot control how our body is gonna get cured, sometimes we just need to let go and trust. Trust the Uni-verse and your own body, they know best than your mind.

  • kristen

    I, too, have been suffering from anxiety for many years, and have had more success with exercise, meditation, cutting down caffeine, and other good advice you give. I have an odd symptom now which is left — my body feels anxious when my mind seems relatively calm: I’ll have the physical symptoms of an anxiety attack such as shallow breath, thumpety heart, light-headed, when I don’t feel particularly anxious. Has anyone ever heard of such a thing? Any insights would be appreciated.

    • http://www.terricole.com/ terri cole

      Kristen,
      It sounds like you have done a good job mastering the mental part of anxiety. Usually the body would stop having anxiety symptoms once the mind is calm. I would go see a functional medic Dr or a homeopath to see if they might have some insight. Don’t give up you’ll figure it out.

  • http://evelinealmeida.com/ Eveline Almeida

    Hi, Terri. I love this article. We all know that even when we can’t change what is causing us anxiety (if it’s an external source), we can change what we’re doing with our bodies. I’ve tried everything you suggested and the best thing for me was meditation and yoga. It helps us calm our minds when the cause of anxiety is something we cannot control. And it’s very important to control caffeine intake. I was a coffee-addict and now I only drink decaf. And we must know that coffee is not the only source of caffeine but also some teas and chocolate. Now i drink those teas and eat chocolate in moderation and it helped me a lot.