- Spend 15 minutes a day acknowledging your worries in a tangible way. Creating a list of your top 10 worries or a calendar of stressful upcoming events allows you to strategize and deal with each problem directly, so they don’t balloon to an unmanageable size.
- Deep belly breathing, whether in a yoga class, at the office, or on your couch, is helpful in interrupting irrational thoughts. If you frequently experience toxic worry, try carrying a balloon in your pocket. Blowing up a balloon forces you to take long, slow breaths from the diaphragm, which slows down your heart rate, lowers blood pressure, and helps your body use oxygen more efficiently, having a calming effect.
A Answers (6)
Mehmet Oz, MD, Cardiology, answeredThere are several steps we can take to quiet the brain and worry less:Helpful? 2 people found this helpful.
Friedemann Schaub, Alternative & Complementary Medicine, answered
One of the major challenges of anxiety and fear is that these emotions can seem so irrational and erratic that you may experience them as something outside of you, your understanding, and your control. The reason for this is that our emotions aren’t created by our conscious, intellectual mind, but by the deeper part of our consciousness, the subconscious mind. This is why reasoning and analytical thinking often don’t seem enough to make you feel better. Hypnotherapy and Neuro-linguistic programming (NLP) are excellent modalities to work directly with the subconscious mind and thus address anxiety and fear at their root.
Meditation: Evidence indicates that meditation may help healthy people reduce the effects of stress. More studies are needed to further examine the dynamics of stress and meditation, but meditation may be recommended as a general health-promotion activity.
Music therapy: Many forms of music intervention have been used to reduce anxiety in a variety of medical conditions and medical procedures. Overall, the evidence favors the use of music interventions for anxiety, although more studies are needed to determine what forms work best.
Psychotherapy: Psychotherapy is an interactive process between a person and a qualified mental health professional (psychiatrist, psychologist, clinical social worker, licensed counselor, or other trained practitioner). Psychotherapy, especially cognitive behavioral therapy, may be of benefit in generalized anxiety disorder or panic disorder. Treatment may also include prescription medication in some cases.
Psychotherapy is not always sufficient to resolve mental or emotional conditions. Psychiatric medication is sometimes needed. The reluctance to seek and use appropriate medication may contribute to worsening of symptoms or increased risk for poor outcomes. In order to be successful, psychotherapy requires considerable personal motivation and investment in the process. This includes consistent attendance and attention to treatment recommendations provided by the practitioner. Not all therapists are sufficiently qualified to work with all problems. The client or patient should seek referrals from trusted sources and should also inquire of the practitioner's training and background before committing to work with a particular therapist. Some forms of psychotherapy evoke strong emotional feelings and expression. This can be disturbing for people with serious mental illness or some medical conditions. Psychotherapy may help with post-partum depression, but is not a substitute for medication, which may be needed in severe cases.
You should read product labels, and discuss all therapies with a qualified healthcare provider. Natural Standard information does not constitute medical advice, diagnosis, or treatment.
Copyright © 2012 by Natural Standard Research Collaboration. All Rights Reserved.
Jennifer Hartstein, PsyD, Psychology, answered
When you're anxious about something, taking three simple steps can help you to feel calmer and more under control, says psychologist Dr. Jennifer Hartstein. Learn what they are by watching this video.
Peter Bongiorno, ND, Naturopathic Medicine, answered
Watch as Naturopathic Doctor and Licensed Acupuncturist Dr. Peter Bongiorno suggests some natural treatments for anxiety.
Jacob Teitelbaum, Integrative Medicine, answered
Anxiety can often be relieved through a combination of exercise, diet restrictions, and improved nutrition.
Increase your exercise (especially walking in the sunshine). This is a great stress reliever.
Avoid sugar and caffeine. Green tea is OK.
The following nutritional supplements can help:
B Complex - Thiamine (vitamin B-1) in high dose can help. Niacin (vitamin B3) is a natural tranquilizer - without being addictive. Some experts go so far as to call niacin "nature's valium." Pyridoxine (vitamin B6) is critical in the production of two brain chemicals (neurotransmitters) that prevent anxiety. Low vitamin B-12 has also been shown to be associated with anxiety. Pantothenic acid (vitamin B5) is another B vitamin that is critical for the treatment of adrenal fatigue. Adrenal fatigue is a very common trigger for low blood sugar induced anxiety.
Magnesium has been called the "anti-stress mineral." Magnesium relaxes muscles, helps sleep, and relieves tension. Dropping magnesium levels can trigger hyperventilation/panic attacks (and even seizures if very severe) and these are often relieved with magnesium therapy.
Theanine, which comes from green tea, is an outstanding treatment for anxiety. Research has shown that theanine works by two mechanisms. The first is that it increases alpha brainwave activity, creating a state of deep relaxation and mental alertness similar to what is achieved through meditation. Second, L-theanine is involved in the formation of the calming neurotransmitter, gamma amino butyric acid (GABA). It also naturally stimulates the release of the "happiness molecules" serotonin and dopamine. Only the "Sun Theanine" form is used by most reputable companies.
Passion flower extract is one of the best known herbs for the treatment of anxiety. In fact, in South America when people are anxious, their friends often tell them to "go get a passion flower drink."
Magnolia bark has a long history of use in traditional Chinese formulas that relieve both anxiety and depression without leaving you feeling like you've been drugged.
Finally, from a psychological perspective, anxiety usually represents (often repressed) anger toward someone else or fear about a situation. These feelings need to be expressed/acknowledged - and then released. You can tell when the anger is healthy because it will feel good to express it. When it stops feeling good, release it.Helpful? 2 people found this helpful.