Anxiety is a natural response to stressors. However, it becomes a problem when the anxiety response is disproportionate to the stressor, or when the stressors are unavoidable, which is extremely common in the hectic, modern world. Considering the amount of stress most of us are under, it is no surprise that the National Institutes of Health states that anxiety disorders are the most common mental health problem for women, and the second most common for men. Medication is an option, but before going that route, consider some natural alternatives.
Step 1
Learn relaxation techniques. In "The Anxiety and Phobia Handbook," Edmund J. Bourne, Ph.D., says that after several weeks of regularly performing daily deep relaxation techniques, you will feel more relaxed all day long. Techniques for deep relaxation include abdominal breathing, progressive muscle relaxation, meditation, guided imagery, yoga and biofeedback.
Step 2
Do cognitive behavioral therapy (CBT). The CBT workbook "Thoughts and Feelings: Taking Control of Your Moods and Your Life," written by Matthew McKay, Ph.D., Martha Davis, Ph.D., and Patrick Fanning, states that the core concept of CBT is that it is possible to change your feelings by correcting your thoughts. They have 25 years' worth of studies to back this up. You might tend to think that an event causes feelings in you, meaning you feel like you are a helpless victim of circumstance. In fact, an event causes a thought that causes a feeling. If you can pause and examine that thought before it affects you, you can do something about it. You can find a therapist who specializes in CBT, or, if you feel motivated enough, you can practice it on your own with various workbooks.
Step 3
Start an exercise routine. Besides the numerous physical health benefits of exercise, "The Anxiety and Phobia Workbook" lists numerous mental health benefits, such as an increased feeling of well-being, reduced insomnia, reduced depression and increased self-esteem. Exercise causes your body to release neurotransmitters that can have the same effect as anti-anxiety drugs, but the only side effect is good health.
Step 4
Change your diet. Avoid stimulants like caffeine and nicotine. Avoid alcohol, because it is a depressant. Eat more fish, fruits and vegetables. Consider reducing carbohydrates in your diet. "The Anxiety and Phobia Workbook" says that consuming a lot of carbohydrates causes your body to produce higher levels of insulin, which causes a reduction in hormones and neurotransmitters, such as prostaglandins and serotonin, that are essential to a feeling of well-being.
Step 5
Take supplements. The nervous system needs Vitamin B complex to function properly and may need extra in times of stress. Its deficiency can lead to anxiety and irritability. Calcium is known to have an effect similar to tranquilizers. Kava kava extract can be as potent as Xanax or Klonopin. According to "1,000 Cures for 200 Ailments," edited by Victor Sierpina, M.D., skullcap has traditionally been used to treat people for nervous system over stimulation, due to its sedative and antispasmodic properties. Passionflower can be effective in treating generalized anxiety disorder. The "PDR for Herbal Medicines" lists dozens more herbs that could help reduce your anxiety.
References
- "The Anxiety & Phobia Workbook, 4th Ed.;" Edmund J. Bourne, Ph.D.; 2005
- "Thoughts & Feelings, 3rd Ed."; Matthew McKay, Ph.D., Martha Davis, Ph.D., and Patrick Fanning; 2007
- "1,000 Cures for 200 Ailments;" Victor Sierpina, M.D., editor ; 2007
- "PDR for Herbal Medicines, 4th Ed.;" Thomson Healthcare Inc.; 2007
