Anxiety is a reaction to stress characterized by feelings of uneasiness, fear, worry and apprehension. Anxiety manifests physically as heart palpitations, fatigue, chest pain, nausea and shortness of breath. There are many forms of anxiety and symptoms range from mild to severe. Several treatment options are available. Because of side effects and their addictive potential, many people forgo traditional medications in favor of natural and alternative treatments.
Mindful Meditation
Mindful meditation focuses on living in the present and accepting, acknowledging and letting go of anxious thoughts that enter your stream of consciousness. During mindfulness meditation, anxious thoughts are welcomed, without judgement or evaluation, and then let go. Mindfulness mediation helps a person view anxiety in a positive light, thus leading to a calmer life.
Cognitive-Behavioral Therapy
Cognitive-behavioral therapy teaches beliefs and thought processes, not external factors, cause feelings, behavior and anxiety responses. Cognitive-behavioral therapy is based on altering negative responses to certain situations, people or events that cannot be changed. Compared to traditional psychotherapy, or "talk therapy," which can take years, cognitive-behavioral therapy has been shown to provide substantial relief from anxiety in 16 weekly sessions.
Herbal Remedies
Kava, St. John's wort, passionflower and valerian have been shown to promote relaxation and reduce insomnia caused by worry. These herbs are not without side effects. Side effects of kava include mild sedation, skin rashes and vivid dreams. St, John's wort can produce gastrointestinal discomfort, dizziness and sedation and should not be taken with anti-anxiety medication, immunosuppressants, antiretrovirals or hormonal contraception. Valerian can cause gastronintestional discomfort and night terrors and should not be taken with alcohol, benzodiazepines, barbiturates or opiates. Always consult a doctor before mixing any herbal medications with prescribed medication.
Exercise
Regular exercise can cause feelings of well-being by increasing endorphins and serotonin. Low levels of serotonin in the brain contribute to anxiety. Exercising for 20 to 30 minutes a day 3 to 4 times a week has been shown to reduce anxiety.
Diet
Avoiding caffeine, alcohol and refined sugar and eating small, well balanced meals throughout the day to help stabilize blood sugar levels has been shown to reduce anxiety symptoms. Even mild dehydration has been shown to increase anxiety.
Acupuncture
During acupuncture tiny needles are inserted into the body and manipulated to regulate the body's life force, also known as "Qi." When energy flow through the body is blocked, people can suffer from anxiety. Physiological responses stimulated by acupuncture include a release of endorphins, lower blood pressure and decreased heart rate. This may produce a deep state of relaxation or tranquility
