Dietary considerations. As with nearly every health condition, a
good diet goes a long way towards recovery. Drink plenty of water,
eat plenty of fruits and veggies and cut down on the fat and meat.
Bananas are the perfect food and many people with anxiety swear by
Bananas' benefits so always have a few on hand for snacks. With that
said, anxiety is more about what foods to avoid rather than what you
eat. Keep the following in mind:
A) Eat a balanced meal and never have an empty stomach. For anxiety
consider eating more smaller meals rather than fewer big meals.
Never skip breakfast.
B) Caffeine should be completely avoided. This means
no caffeinated
sodas, coffee, tea, chocolate or anything else containing caffeine.
Anxious people are almost always 'on edge' and feeling jittery to
begin with and caffeine can set off a panic attack or severe anxious
episode. It can also help prevent you from taking a well-needed nap
or getting good sleep at night.
C) Alcohol should be kept to a minimum,
or completely avoided. It's natural for someone
with anxiety to want to relax and alcohol gives you a temporary
instant 'warm and fuzzy' feeling. However excessive use will deplete
your body of necessary nutrients required for a healthy nervous
system. Like caffeine, alcohol may leave you jittery later in the
day (or the next day). You will be prone to more anxiety.
D) Keep sugar to a minimum. Like caffeine and alcohol, sugar will
have you feeling more 'wired.'
Adding supplements
may be an excellent way to combat long-term anxiety issues.
Don't
depend on supplements alone, but they may help dramatically. Combine
the use of these with a good diet and other considerations listed on
this page. Keep the following in mind:
A)
5-htp &
SAM-e.
These are two very popular supplements known for
their ability to help the body relax.
B) There are several amino acids which help the brain restore lost
or missing chemicals for people with anxiety. Most of these require
fairly high dosages (which are not dangerous) and will take at least a few weeks before you
notice any effects. Consider using
GABA,
L-Tyrosine (up to
3,000mg/daily) and L-Theanine.
C) For some people, chronic anxiety may be caused by
magnesium deficiency. For these people, taking extra
Magnesium
may prove beneficial. Regardless, daily magnesium appears at least
somewhat helpful for all people with anxiety.
D) All B-Vitamins are good for anxiety so a good
B-Complex vitamin
is recommended. Also consider using
Niacin (a form of Vitamin
B3).
E) If you have panic attacks,
Inositol (up to 400 grams 3X a day)
may show some benefit.
Best Values We've Found.
Swanson 5-HTP
Natural nutritional benefit for
mental and emotional well-being. May help ease anxiety
symptoms, when used regularly. A unique extract from griffonia seeds. Promotes sound sleep and healthy sleeping
patterns. 50 Mg., 60 Caps.
Swanson GABA A naturally occurring
amino acid in the brain, functioning as a neurotransmitter.
Helps ease your mind during stressful situations, panic
attacks, or in times of high anxiety. Also aids
your weight control program and promotes muscle development.
500 Mg., 100 Capsules.
Swanson L-Tyrosine Terrific mental health
booster. Regulates appetite by nourishing the adrenal
thyroid and pituitary glands. May help ease general anxiety
symptoms when taken daily in relatively high dosages. A key component of vital brain
chemicals. 500 Mg., 100 Capsules.
Herbs (plants) have long been used to
help treat mental disorders. There are many herbs that have been
known to help relax anxiety, many of them folk remedies with little
scientific backing. Here we will only deal with the ones most proven
to be effective. Consider the following herbs:
A)
Valerian extract. This is a good choice for quicker results and
also a great alternative to sleeping pills at night. Valerian is not
addictive and takes about a half hour to take effect. It may cause
mild drowsiness and in some cases a mild upset stomach. Take in
small dosages at first and slowly increase to decide which amount
works best for you. NOTE: Combining Valerian with
Passion Flower
or Scullcap is
said to maximize its effects.
B)
St. John's Wort. This is a very popular herb, partly because its
availability, affordability and its lack of side effects. This herb
is more well known for its treatment of depression, but since many
people with anxiety are also depressed, this may be worth
considering. Allow up to 6-8 weeks for it to begin working and you may need
a fairly high dosage (2,000 mg./day or consult with a professional).
C)
Lemon balm tea
or lavender tea.
Take as needed to help mild anxiety. As an essential oil,
lavender can
also
be used to reduce anxiety by inhaling its scents. Meanwhile
lemon balm extract
can be taken daily, or as needed, to reduce mild anxiety.
D)
Kava kava. This is a powerful herb, well documented
for its relaxation benefits. Take at the first sign of an anxiety
flare-up, or if you feel a panic attack coming on.
NOTE: This herb is only available for
USA residents.
E) If your anxiety is
stress-induced you may obtain temporary relief by taking
bacopa monniera
extract as needed.
Nature's Way Valerian Root
All-natural aid for a better night's rest,
or when you need to calm down during anxious moments.
Delivers a guaranteed natural potency of 0.1% valerenic acids. A
traditional favorite in Europe for centuries. May naturally
ease anxiety-related insomnia issues. 530 Mg., 180 Caps.
Swanson St. John's Wort
An economical solution for
emotional wellness. May ease anxiety-related depression when
used long-term in fairly higher dosages. Pure natural whole herb for
full-spectrum supplementation. Safe and effective. 375 mg
capsules- 100 Caps.
Swanson Full Spectrum Lemon Balm Natural choice for a
healthy night's rest, especially when you're kept awake due
to anxiety. Enhances relaxation of the mind and
body & works best when used in combination with other herbs
such as valerian. Full spectrum herb formula.
Get control of your sleep habits. Getting proper rest is
a great start to managing anxiety. Here are some helpful sleep tips:
A) Take a daily
nap if you can.
Many people with anxiety tend to have their symptoms 'build up' as
the day wears on. Taking a nap (even a short one) is your body's way
to reset itself. If it's too hard to fall asleep try investing in a
relaxation sound machine. Also
eating a small to medium size meal before your nap is even more
beneficial. NOTE: Some
studies indicate that taking a shorter nap is actually more
beneficial than a long one. Consider using an alarm clock for naps
to keep them one hour or less in duration.
B) Get a
good amount of sleep every night. This is a common sense
tip but getting the right amount of sleep a night is often ignored
and underrated in today's society, especially for people with
anxiety. Being anything less than 100% is potentially harmful and a
good night of sleep followed by a hearty breakfast sets you off on
the right foot for the day. Do not taking sleeping pills - they're a
drug and will leave you feeling groggy the next morning. A more
natural option would be using gentle or repetitive sounds to coax
you into sleep such as a
relaxation or
white noise sound machine (or
mellow music played at a low level). Another good natural option is
taking the
Valerian root herb before bedtime
(as will be explained below).
This sound
machine produces a gentle whooshing noise that helps block out
intermittent or continuous annoying sounds such as traffic and
ticking clocks so that you can relax and fall asleep easily. It
can also be used during the day to mask distracting sounds.
The
importance of getting good, daily exercise.
Exercise, exercise and exercise! Daily exercise is excellent for
general anxiety as it releases chemicals in your brain to help calm
you down. It can also be beneficial when you feel the onset of
anxiety taking place. During these times try running in place, doing
jumping jacks, or take a good 15 minute brisk walk or jog around the
community. Long term effects are excellent as exercise makes you
look and feel better, which naturally makes you less anxious.
Using
water therapy during bad bouts of anxiety.
Take a good hot shower or long hot bath. This is a great way to
induce relaxation when anxiety takes hold. Consider buying a
shower
chair which will allow you to just sit underneath the shower.
Also think about replacing your standard shower head with an invigorating
good quality shower head. And take frequent showers if you have to.
A warm shower may also induce a good nap, which is also very
beneficial for people with anxiety (see below).
Need to talk to someone about your anxiety? Ask an Online Counselor. Chat with the counselor of your choice!
TV
considerations.
During anxious episodes, replace stressful TV shows or movies
with lighter more productive ones. For example, a person with
anxiety may feel their symptoms worsening as they watch negative TV
programs such as news channels or shows dealing with murder. During
these times, either turn off your television or replace these shows
with lighter more positive ones such as cartoons, animal shows, or
silly comedies.
The
power of soothing music.
Buy yourself some relaxing classical
music or new age CD's. Two great artists to help you unwind are
Brian Eno and
Jonn Serrie. Many music stores have discount racks selling
good relaxing CD's for just a few dollars. Play these lightly in the
background and perhaps combine these with aromatic
candles or
incense. This creates a very peaceful environment.
Find
out ALL there is to know about anxiety.
Educate yourself about anxiety by purchasing books explaining
about this common condition. By knowing that you are not alone (17+
million in America alone dealing with anxiety) you will feel more
reassured that your not going crazy. In addition you will find out
anxiety is NOT a disease but rather a very treatable disorder.
You'll learn that anxiety does NOT have to be a lifelong battle and
many people recover fully and end up living a normal, healthy life.
So go get yourself a
good book on anxiety and you'll already have a
big weight lifted off your shoulders.
Downloadable
AudioBooks.
Healing Anxiety and Depression
For the 38 million Americans who suffer from anxiety
and/or depression (and for those who treat them), Dr. Daniel G. Amen
has liberating news....
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Disclaimer:
All statements provided on
this page have not been evaluated by the Food and Drug
Administration and may contain errors. The information contained
herein is not intended to replace or contradict any advice or
recommendations provided by a licensed medical professional or
clinical practitioner.
Please
exercise extreme caution and do your own additional due diligence
if you intend to use any or all information provided herein. Blezz.com assumes no responsibility
to the said effectiveness of any or all of the suggested tips, treatments or
potential cures listed on this page. Individual results may vary greatly depending on the user,
the current state of the users physical and/or mental health, age,
willpower or other contributing factors. You may also wish to consult with a
qualified professional before proceeding.]
Controlling
anxiety with proper diet & nutrition.
