ANXIETY – A Holistic
Approach and Understanding
Almost every client that I have worked with this past year is struggling with anxiety. Anxiety is a multidimensional emotional state; a feeling of uneasiness,
apprehension, or dread. These feelings
may be accompanied by symptoms such as breathlessness, a choking sensation,
palpitations, restlessness, muscular tension, tightness in the chest,
giddiness, trembling, and flushing, which are produced by the action of the
autonomic nervous system, especially the sympathetic part of it.
Anxiety may be rational, such as the anxiety about doing well in a new job,
about one's own or someone else's illness, about passing an examination, or
about moving to a new community. People
also feel realistic anxiety about world dangers, such as the possibility of
war, and about social and economic changes that may affect their livelihood or
way of living. Most persons find healthy
ways to deal with their normal quota of anxiety.
Humans have significant control over thoughts, and, therefore, may
learn ways of preventing anxiety by changing irrational ideas and beliefs. I TELL MYSELF THAT ANXIETY "IS A LIE"! Fear takes away opportunities and should only occur when there are real reasons to fear (such as safety)! Humans have power over anxiety
arising from social and environmental conditions. There are, however, some forms of anxiety,
that are built into the human organism genetically and these come from generational experiences that were not healed. They are more challenging - - but possible to improve. There is hope!
NUTRIENTS, HERBS AND ESSENTIAL OILS FOR
ANXIETY REDUCTION
Geranium essential
oil for easing anxiety and depression (a message of “all is well”). Balances, uplifts and calms the adrenals. Apply drops to the temples, the adrenals
(lower back at waistline) and then under nose - - inhaling deeply. Tell yourself “Even though I fear this
_________, all is well and I am safe.”
Bergamot essential oil
– works like Geranium but doesn’t help hormones, but some people prefer
Bergamot’s gentle action.
Passion
Flower
(Passiflora incarnate) – an herb (a beautiful, tropical-looking vine)
that will grow in Arizona. It has been
used for centuries to reduce anxiety-related discomforts and to promote a
positive outlook. It is also used for
relieving discomfort caused by opiate and sedative withdrawals. Passion Flower is an herb that is used in
sleep formulas to help keep people asleep who struggle in reaching the deeper
sleep levels.
Valerian (Valeriana officinalis) Root – a standardized Valerian extract is a
safe and effective natural sedative (herb) that calms both the mind and the
body. Clinical research demonstrates
that Valerian effectively relieves anxiety-related insomnia and shows that
Valerian extract mahy be comparable to some prescription anti-anxiety drugs for
treating anxiety disorders. Unlike many
drugs, however, Valerian is not addictive or habit-forming when taken in
recommended doses. There is a rare and small
population of people who Valerian will stimulate, thus it should be tested when
a person does not have an important event the following morning.
Niacinamide – one of the B
Vitamins, and a form of niacin that has anxiolytic (anti-anxiety)
properties. Unlike regular niacin,
niacinamide does not cause flushing nor does it stress the liver. Using
B-Complex vitamins helps the neurological system to calm.
Magnesium – a macro minerals that
calms the mind, helps relax muscles, helps reduce heart palpitations. Overuse can cause the bowels to speed up.
L-Theanine – an amino acid
(derivative of protein) which is also found in green tea, produces a pronounced
feeling of tranquility in as little as fifteen (15) minutes. L-theanine increases the activity of GABA, a
neurotransmitter that promotes relaxation and reduces anxiety. L-theanine also stimulates the release of dopamine,
a neurotransmitter responsible for confidence and a sense of well-being.
L-Taurinate – an amino acid which
helps to create calming neurotransmitters
The Basics on Generalized Anxiety
Anxiety
Symptoms – according to Body Systems
Although
the specific manifestations of anxiety vary for each person, this chronic state
of tension can affect six major systems of the body.
In the cardiovascular
system, anxiety increases blood pressure, which causes tachycardia (rapid
heartbeat), constriction of the blood vessels in the arms and legs, and
dilation of the vessels surrounding the skeletal muscles. These changes produce symptoms of palpitations
(an uncomfortable awareness of the heart rate), headaches, and cold fingers.
In the gastrointestinal
system, anxiety leads to reduced salivary secretions, spasms within the
esophagus (the hollow muscular tube leading from the nose and mouth to the
stomach), and alterations in the stomach, intestines, and anal sphincter. These systemic changes result in symptoms of
dry mouth, difficulty swallowing, "butterflies" in the stomach, the
gurgling sounds of gas in the intestines, and mucous colitis (an inflammation
of the colon), causing spasms, diarrhea and/or constipation, and cramp-like
pains in the upper stomach.
In the respiratory
system, anxiety leads to hyperventilation, or overbreathing, which reduces
the carbon dioxide in the blood, with symptoms of "air hunger," deep
sighs, and pins-and-needles sensations.
In the genitourinary
systems, the anxious person can experience the need for frequent urination.
Men may have difficulty maintaining an erection during intercourse; women may
have difficulty becoming sexually aroused or achieving orgasm.
In the musculoskeletal
system, the muscles become tense. Involuntary
trembling of the body, tension headaches, and other aches and pains may
develop.
Through
changes in the central nervous system, the anxious person is generally
more apprehensive, aroused, and vigilant, feeling "on edge,"
impatient, or irritable. He may complain of poor concentration, insomnia, and
fatigue.
Generalized
Anxiety (GAD) or Panic Attacks?
If a
person has excessive worries he is likely struggling from generalized anxiety
disorder. There is often a fine line
between the diagnosis of panic disorder and that of generalized anxiety
disorder. Three features distinguish
them.
- In generalized anxiety disorder people worry
about the kinds of interactions they will have with others: "Will I fail
in this work setting?" "Are
they going to accept me?" "I'm
afraid he's going to leave me." "What if they discover how
little I know?" "I'll
never perform up to their expectations." The anxious person focuses on his
inability to cope with the expectations and responses of those around him.
- If an individual is chronically anxious (as he would
be with generalized anxiety disorder) and also experiences episodes
of panic, then panic disorder will be the more likely diagnosis. With
panic disorder, the imagined response of others is secondary to the fear
of personal catastrophe or loss of control, and the person's internal
statements and questions will reflect this apprehension: "What if I faint (become hysterical,
have a heart attack, cause a scene..) and people see me?" The panic-prone person focuses more on
his inability to be in 100 percent control of all his physical and mental
capacities. The person with panic disorder is quick to use avoidance to
diminish discomfort. He will begin
to identify the situations that are associated with the symptoms and
determine how he can steer clear of them.
Treatments
of Generalized Anxiety
Mental
health professionals have developed a variety of treatment approaches that have
proved successful against this disorder. These often include cognitive behavioral
therapies that seek to alter the way that generalized anxiety
sufferers think about and respond to troubling situations.
Many
individuals report that they have regained control of their lives without
medication or extensive psychological counseling by learning anxiety management
techniques. Systematic tensing and
relaxing of muscle groups, a technique known as progressive muscle relaxation, has
helped a large percent of these sufferers. Some patients report that physical exercise
programs, perhaps requiring no more than 30 minutes a day and no more strenuous
than brisk walking, provide relief from generalized anxiety. Meditation, yoga, massage and EVOX and biofeedback are
other relaxation tools that may be beneficial for some people. Controlled breathing and refusing the thoughts
on the present may also reduce anxiety.
These
techniques do not provide instant relief. As a rule, they take effect gradually, and
they must be practiced regularly for lasting benefit. Patterning and reprogramming response – even
genetic response are not instantaneous, but are possible.
Understanding
their own thought processes and how they evaluate disturbing situations helps
some people control their anxieties. Cognitive
therapy is designed to reduce anxiety by giving individuals the skills
to assess situations more realistically. Anxiety sufferers may be trained to identify anxious and
unrealistic thoughts and develop techniques to change their responses. Cognitive therapy may be supported by
instruction in altering behavior or by lifestyle changes designed to cut down
on stress.
Medications (such
as Lexapro, Paxil, ) have also proven
effective in relieving anxiety symptoms, particularly in providing faster
relief from acute anxiety, and allowing other therapy to go forward. It would be best to get any medication for
anxiety through a psychiatrist than through a family doctor, as the training
and understanding of the condition is more specific.
Handling worries as "signals"
When
you start worrying, the first thing to do is to distinguish whether these
worries are "signals" or "noise." Are they "signals" that you
have a legitimate problem to address or that true danger, or
psychological or social threat, lie ahead? Are they alerting you to take some
action? If they are these kind of "signals" then you want to pay
attention to them. What is TRUTH?
Are
these worries simply "noise": distractions; repetitious
and unnecessary, negative thoughts that make you uncomfortable. If they
are noise, then you will need some special skills to stop them from intruding.
You want to get that noise out of your head, to clear your mind so that you can
have more enjoyable and productive days.
Any
concern that you dwell on can be a signal or noise. You
have a presentation due in three days; your son is late getting home from his
date; you've been experiencing a headache for six hours; you're not sure
whether you turned the iron off after leaving for work. If you have been having anxiety traveling
lately and are considering driving to a new location in a few days, then your
mind will probably begin to dwell on the upcoming trip. If these become repetitious, unproductive
thoughts, they are worries. But are they a signal or noise?
Remember,
worries as "signals" means there is some action we need to
take; we can ignore worries that are "noise".
If they
are legitimate concerns (signals), we will handle them by studying the problem
and taking action. If they are a noisy racket in our head, we will handle them
by various techniques that reduce their annoyance. (That's the next section.)
The most direct way is to find out if a worry is a signal or noise is by
attempting to make these unproductive thoughts into productive ones. In
other words, treat all worries as signals until you decide that they are
noise. Begin to think in a structured manner regarding your concerns.
When
you hear yourself worrying, turn your attention to the details of the worries.
Assume they are asking you to take some kind of action. Assume that if they are
important enough to be intruding into your mental time, they are important
enough to address in a structured manner. Put your worries through these four
steps that lead to action.
1. Define specifically what the problem is. Sit
down with paper and pencil to define the concern and its components --
everything that worries you.
For
example, your definition of the problem might be, "I am not prepared for
the drive on Friday." List the details under it:
- I'm not sure of all the places to
pull off.
- I don't know where phones are
along the route.
- I don't know how far it is
between those two exits on I-40, and I'm not sure I can handle more than a
2-mile span without an exit ramp.
- What if I have a panic attack
while driving?
2. Write
down all possible solutions. Take the items on your list,
one by one, and generate different ways to handle the concerns. These may
include gathering more information, turning to experts or other knowledgeable
people for advice, recalling your learnings from past successes, practicing
skills. It can also include courageously taking actions even though you are
uncertain of the outcome.
In
this case, the items might include taking a ride through the route as a
passenger, identifying the pull-off locations, the phones, and the distance
between those exits. Most importantly, it includes recalling any successes you
have had in the past when responding to panic, identifying the specifics of how
you would handle a panic attack in this situation, and practicing those skills
ahead of time. Another obvious solution is to avoid the drive altogether.
3. Decide
whether to go forward or retreat. Most worries have this option:
you either pursue or you pull back. Worrying offers you a way to sit on the
fence and not commit to a decision. If you want to handle most worries, you
need to force yourself to choose a direction.
- You have a presentation due in
three days: you cancel it or prepare for it.
- Your son is late getting home
from his date: you wait for another half hour, or you start calling his
most likely locations.
- You've been experiencing a
headache for six hours: you take another analgesic and wait to evaluate the
problem again in the morning, or you call the doctor.
- You're not sure whether you
turned the iron off after leaving for work: you decide it is safe to wait
until you get home from work, or you return home now to check.
- You are considering driving to a
new location in a few days: you go or you cancel.
You
do not have to commit to the entire action from start to finish, only to
walking along the path. If driving is
your concern, you can decide to ride as a passenger through the route,
identifying the pull-off locations, the phones, and the distance between those
exits. You can then review your choices
after you have experienced that step and decide whether to take another step
toward your goal. You can outline the
steps you want to take if you might panic while driving. You can plan to practice those skills and even
list them on a cue card for the drive. You
can then decide whether to take the next step of actually getting in your car
and driving.
You have a right to decide to withdraw from the action. You may
have to handle certain consequences of the decision -- if you cancel a luncheon
date, your intended guest might be upset -- but you have the right to control
your behaviors instead of being controlled by others or by some strict standard
of action. You get to decide what is in your best interest!
4. Take
action based on your possible solutions. Action gets you off the fence,
where worries tend to sit. Move forward from identifying the problem, move
forward from thinking about all the possible solutions. Begin to act on one or
more of those plans. Again, remember that with certain projects you can commit
to each stage of action without committing to the final task. Review your
direction toward your goal anytime you think you have new knowledge or experience
that will influence your decision.
Practice Breathing Skills
During
an emergency, our breathing rate and pattern change. Instead of breathing
slowly from our lower lungs, we begin to breathe rapidly and shallowly from our
upper lungs. If during this time we are not physically exerting ourselves, then
it can produce a phenomenon called hyperventilation.
This in turn can explain many of the uncomfortable
symptoms during panic: dizziness, shortness of breath, a lump
in the throat, tingling or numbness in the hands or feet, nausea, or confusion.
The
good news is that by changing your breathing you can reverse these symptoms.
By
shifting your breathing rate and pattern, you can stimulate the body's parasympathetic
response. This is the body's equally
powerful and opposite system to the Emergency Response and is often called the
relaxation response. It is called the Calming Response.
Natural Breathing
The
first way is called natural breathing.
This is the way that we should learn to breathe all day long, unless
being involved in physical activity. In
other words, practice breathing this way all day long, since it provides for
sufficient oxygen intake and controls the exhalation of carbon dioxide.
It's
very simple and it goes like this:
Gently
and slowly inhale a normal amount of air through your nose, filling your lower
lungs. Then exhale easily. You might
first try it with one hand on your stomach and one on your chest. As you inhale
gently, your lower hand should rise while your upper hand stays still. Continue this gentle breathing pattern with a
relaxed attitude, concentrating on filling only the lower lungs.
Calming Breathing – Deep Diaphragmatic Breathing
Deep
diaphragmatic breathing can be used during times when you are feeling anxious
or panicky. It is a powerful way to control hyperventilation, slow
a rapid heartbeat and promote physical comfort. It is
called the Calming Breath.
- Take a long, slow breath in through your nose,
filling your lower lungs, then filling your upper lungs.
- Hold your breath to the count of “3”.
- Exhale slowly through pursed lips, while you relax
the muscles in your face, jaw, shoulders, and stomach.
Practice
this Calming Breath at least ten times a day for several weeks. Use it
during times of transition, between projects or whenever you want to let go of
tension and begin to experience a sense of calmness. This will help you become
familiar and comfortable with the process.
Use it
any time you begin to feel anxiety or panic building. When you need a tool to
help you calm down during panic, you will be more familiar and
comfortable with the process.
Deep Muscle Relaxation - using Visualization
Each
day find a comfortable and quiet place to practice. Take the phone off
the hook or arrange for someone else to take calls. This a
special time, just for you!
Begin
by sitting comfortably in a chair; take off your shoes and loosen any tight
clothing. Close your eyes and take
three deep breaths, exhaling slowly. On each exhale, say the word "relax" silently. Or you may select a word that produces more
comfort for you, such as "loosen," "quiet,"
"peace," or "calm."
First, tense
and relax each muscle group once (Stage 1). During each relaxation phase,
you will repeat the word "relax" (or your selected word) with
every exhale.
Next
you will follow in your mind a visual image of the sun warming and loosening
all the muscles of your body (Stage 2). You needn't feel frustrated if you
don't actually "see" the sun in your mind's eye, or "feel"
the sensations of loosening or warming. It is essential that you maintain
your attention on each muscle group as it is mentioned and imagine the
possibility of warmth and loosening of the muscles. You may be surprised at
your growing ability over time if you don't
try too hard. Just open your mind to
the possibility of change.
During
the last few minutes of the exercise you will "go to your safe
place" in your mind's eye
(Stage
3). Take a moment to picture a scene that symbolizes comfort, relaxation,
safety, warmth, and the absence of outside pressures. You might imagine yourself in some location
where you were relaxed in the past: a vacation spot, fishing, sitting on a
mountain top, floating on a raft, soaking peacefully in the bath, or lying on a
chaise lounge in the back yard. Or you
could choose to create an image of your ideal vacation dream (like your own
private South Seas island) or fantasy (such as floating on a cloud).
Regardless
of the image you choose, spend a few minutes developing all your senses
within that scene. Look around you in your mind's eye to see the colors and
patterns of the scene. Hear any sounds
appropriate to the environment: perhaps birds singing, wind blowing, ocean
waves crashing on the shore. You may
even develop an aroma, such as honeysuckle or flowers, perhaps the salt air or
the fresh odor after a rain shower. Enjoy
all your senses in an easy, effortless manner. This is the kind of image you
can use for your "safe place."
At the
end of the exercise, open your eyes, stretch your body, and slowly rise from
the chair.
Several guidelines will help you as you begin:
1. The
more you practice a skill, the greater your ability. So, be dedicated to this
project and practice, practice, practice.
2.
During the ten seconds of tensing, tense only the muscle groups described.
Let the rest of your body be relaxed and loose.
3.
Always continue breathing while you are tensing a muscle group. Never hold
your breath while tensing.
4.
During each fifteen-second relaxation phase, focus on your breathing and
mentally say your cue word -- "relax" or "loosen" --
with each exhalation.
5. Don't
evaluate or judge how well or how poorly you do during each practice. This
is not a test. Simply practicing each day, no matter what you experience, will
ensure progress. You are creating new, unconscious circuits in your brain. How
you feel consciously is not a measure of your progress.
6. Some
days you will find it quite hard to concentrate. Your mind will tend to wander
to a variety of thoughts: "I've got
to get back to my housecleaning." "What
should I make for supper?" "This
isn't working. I'm still tense." "I've got to remember to pay those
bills." These kinds of distracting
thoughts are normal; everyone experiences them. It does not mean that the process is failing.
As soon
as you notice that you have drifted off course, let go of those distracting
thoughts and return to your task. Do
not feel angry or disappointed with yourself. Do not let that be a reason to quit the
exercise. Your body and mind are still
benefiting, still learning about control, still creating those new circuits. Stay with it.
7. You
may do the exercise any time during the day or evening. It is best to avoid starting
immediately after a meal, since your body is busy with digestion then
and you are less alert mentally.
8.
Do not expect immediate and magical relief from the practice.
This process, repeated over time, trains
your muscle groups to respond to a cue.
Some
people will notice changes from the practice. You may find that you are more alert and
rested, have an improved appetite and sleep better, are in a more positive mood
and feel less overall tension. If any of
these take place, consider them "icing on the cake." Your primary
task is to practice every day for five weeks.
Client’s
Experience - Anxiety Help Using
Essential Oils
“Over this past winter I have been challenged with waking up
with anxiety attacks and my colon responds immediately with cramping and
wanting relief. As soon as I rub the essential
oils of Peppermint
and Ginger
(digestive calming blend of essential oils) on my abdomen
"clock wise".....within minutes the "challenge"
withdraws. I use Geranium and Lavender on my temples, under my nose, on my 6th
Chakra (forehead) and the nape of my neck - - telling myself “All is Well”. It brings me back to a relaxed state
"throughout my body".
Bless You.
L.B.
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