There are many different medications and behavioral therapies to
help you combat the situation. However, over and above all these
treatments and therapies, these self-help techniques can save lot of
trouble and may prove very beneficial.
Self-Help Techniques
Nutritious Diet: A healthy and balanced diet is best, with lots of
fruits and vegetables and whole grains can keep your body system
healthy. Irregular eating habits often make one irritated and tired.
Anxious feelings, dizziness, nausea or headaches may develop
because of irregular eating patterns. Many wrongly interpret these
symptoms as an anxiety disorder instead of a simple distress signal
sent by your body due to hunger. Also, be aware that food allergies
can mimic the symptoms of anxiety disorders.
Sleep: A good night’s sleep can work wonders for your anxiety
disorders. Lack of sufficient sleep makes one irritable and causes
stress. Sleep disorders make you feel physically exhausted. Practice
a regular sleeping pattern by going to bed at the same time every
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day and getting up at the same time. This regular schedule helps
you to develop a specific sleep pattern, and is very healing.
Exercise: Physical exercise helps to reduce anxiety levels. This may
be the best advice found in this book. See your doctor, get his/her
agreement and workout every day for 20 minutes or more -
depending on your physical condition and the advice of your doctor.
Practice a regular pattern of any suitable physical exercise like
jogging, walking or swimming. This may do away with muscular
stress and tension. Normal mental balance and an improved outlook
should be aligned with a stronger, more physically fit body.
Also, try to locate humor in everything to maintain a happy frame
of mind. Laughter, they say, is the best medicine.
Support Groups
Support groups are groups of people that suffer or have recovered
from, the same problems or anxiety disorders. Some of these
groups also include a psychologist or similar professional to provide
guidance to members. Such groups help you talk over your
problems with other members.
It makes you more aware of the factors causing anxiety disorders.
These groups offer necessary support and relevant guidance, and
usually provide great emotional support. You are able to gain your
self-confidence more quickly and easily in such a free environment.
Self-Help Books
You can find many self-help books that provide information about
anxiety disorders. Different books profess different techniques and
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solutions to anxiousness. Read these books and gain an
understanding of the underlying causes, as well as remedies that
may work for you. However, you cannot be sure that the techniques
in any given book will yield the desired result for your problems.
Optimism
Normally, one measures anxiety level on a scale of 1-10. You can
develop optimism at times when your level of anxiety is low,
fortifying yourself for the tough roads ahead.
However, the scenario changes with an increase in anxiety levels.
The very positive thoughts, which were earlier acting as boosters,
now seem to be actually making you more anxious. You are unable
to offer yourself reassurance. Therefore, optimistic thoughts need to
be combined with other behavioral techniques. this can prove more
helpful than when each is used in isolation.
Things to Avoid: Avoid caffeine, alcohol and street, or illegal drugs
to lower your anxiety levels. They generally prove to be a
temporary relief and can bring more problems and anxiety. As soon
as the effect of these substances decreases, you feel your anxiety
back at the original, or higher levels.
Meditation
Meditation is a very good tool to relax tense nerves. Regular
meditation helps to build a stronger nervous and immune system.
Meditation is a secondary self-help technique. Many find peace,
relief and, sometimes, real answers while in a proper meditative
state.
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But, for many, just the thought of meditative isolation produces
anxiousness. To get relief through meditation, one must know how
to do it properly. Read up on it if you that think this might be for
you.
Done correctly, meditation is a great teacher. It helps you to
understand your strengths and weaknesses. It can identify the
cause of your vulnerability and provide answers that come from
within you.
Develop a Hobby: Often, an idle brain conjures up many different
images that lead to stress and anxiety. Developing a healthy hobby
keeps your mind engaged and productive.
Music: Music soothes frayed nerves and has a very calming effect.
You often hum familiar songs or sing along for a few lines. Music
relaxes all your nerves and it enters your subconscious mind. This
produces extensive relaxation and a feeling of contentment. Music
is an excellent mood improver.
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Treating Anxiety Disorders with Herbs
Antidepressants and tranquilizers are believed by many people to
be good for treating anxiety disorders.
However, one needs to take these medicines regularly to find any
relief from anxiety problems. These medications may cause serious
side effects and therefore, must be treated with caution.
Herbal remedies may be a good alternative to prescription drugs.
These herbal remedies should be at proper potencies and you would
have to take an adequate course for treating your condition. Herbs
may offer specific remedies for anxiety problems.
Consult a professional before taking these!
Do not experiment on yourself or on anyone else with these
herbs. If taken in the wrong dosages, or for the wrong
symptoms, they can aggravate your condition and may have
serious negative effects.
Valerian herb is believed by many people to have proven abilities
to relieve anxiety disorders and insomnia problems. There should be
a minimum of 0.8% valerenic acid in the extract. You might take
three to four doses of this herb each day. It may provide relief
within an hour.
Some people can take a 150 mg capsule three times a day for
daytime anxiety disorders or a 150 mg capsule three-quarters of an
hour before going to bed for a good night’s sleep. If it does not
induce sleep, they increase dosage gradually to 600 mg. Adding a
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drop of valerian oil to your bathwater may also reduce anxiety.
Some people boil a teaspoon of powdered valerian root in a pint of
water for ten minutes, then add honey to the strained water and
drink a cup before going to bed.
They say that you can enjoy sound sleep and won’t suffer from
panic attacks in your sleep. Always give two to four weeks between
usage to avoid any form of habituation to the herb.
Valerian may provide excellent support to anxiety disorder patients.
It induces sleep, relaxes muscles and lowers anxiety levels. It
restricts movements of nerve inhibitors and impulses, thereby
restricting movement of anxiety messages to brain.
L-Theanine is an amino acid present in Green Tea. This herbal
remedy may be very effective even if you have it with other anti-
anxiety drugs. Sun Theanine® contains 98-99% pure Theanine.
Seredyn, a supplement with Sun Theanine, and the suppliers say
that it is also equally effective.
Passionflower extract delivers good results from anxiety disorders.
It may offer still better effect if you combine it with Valerian herb.
Some people put in half to one teaspoon of the herb in a cup of
boiling water and have a cupful every three to four hours to get the
best relief.
45 drops of Passionflower Extract taken each day for four weeks
may induce relaxed sleep and lower stress levels extensively.
Kava kava: Many people including Doctors and researchers advise
against the use of kava kava, as it could cause serious liver
problems.
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One 250 mg capsule taken three times a day with meals is believed
by some to lower anxiety levels significantly. If you suffer from
sleep disturbances due to your anxiety, they say to take 4 to 6
capsules. However, do not take such capsules for more than four
months continuously. Kava kava is claimed to be an effective herb
for reducing anxiety levels and inducing a calm state of mind. If you
suffer from sleep disorders due to anxiety, kava kava may provide
relief.
Fennel: This herb is claimed to be effective in dealing with anxiety-
related gastrointestinal problems. It relaxes the large intestine and
reduces tension in the abdominal region. Some use it as a tea
before or after meals.
Feverfew: This herb is claimed to have a calming effect on nerves
and to reduce the incidence of headaches caused by anxiousness.
One ounce of herb in a pint of water is claimed to be sufficient.
Motherwort herb may be useful in treating anxiety disorders with
palpitations. Some people use a combination of this herb with linden
blossoms and cramp bark to try to find relief from anxiety disorders
coupled with high blood pressure.
Skullcap: This is an herbal remedy that suppliers suggest for panic
anxiety disorders. They suggest boiling a teaspoon of the herb in a
cup of water for ten minutes and taking two cups each day in half a
cup dosages. That, taken at bedtime, is claimed to induce deep
sleep, relax muscles and provide relief from tension and stress while
also saving you from panic attacks at night.
Others rcommend a mixture of equal parts of skullcap, peppermint,
and sage. They boil one teaspoon of this mixture in a cup of water
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for ten minutes and drink one cup as often as they feel necessary,
to try to relieve tension headaches.
Lavender is claimed to have excellent relaxing properties and to be effective in relieving panic or anxiety attacks. Lavender contains
coumarins, tannins, triterpenoids, flavanoids and volatile oil. All
these are claimed by users to be good nutrients for your nervous
system.
Saint-John's-Wort: This is thought to be a good antidepressant
herb. It takes effect slowly and suppliers say that you may have to
take it for many weeks before experiencing any substantial relief.
Do not take it with other antidepressant drugs.
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Treating Anxiety Disorders with
Vitamins and Supplements
Your body needs an adequate supply of vitamins and minerals to
maintain good health. Lack of sufficient vitamins, specifically
vitamin B, can cause many other deficiencies besides anxiety. This
leads to stress and related side effects. B-vitamins are responsible
for the smooth functioning of the adrenal gland in your body.
Excessive stress, coupled with a deficiency of vitamin B, can lead to
a cessation of activity in the adrenal gland. Therefore, you are
unable to handle stress and your anxiety levels soar.
Source of Vitamins
B-complex vitamins consist of riboflavin, thiamine, niacin, folic acid,
pyridoxine, cyanocobalamin, biotin and pantothenic acid. Generally,
we receives the required quantity of vitamins from food like rice,
leafy green vegetables, whole grains, nuts and eggs. However, if
you suffer from any anxiety disorder, you probably need extra
vitamin B1.
Necessary Vitamins and Supplements
600 to 1200 mg of calcium every day may increase your ability to
face stress. Calcium supplements include Microcrystalline Hydroxy
Apatite, Chelated Calcium, Calcium Carbonate or Calcium Citrate.
Calcium may work best when taken with magnesium.
300 to 600 mg of Magnesium each day can lower anxiety levels and
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is most effective used in conjunction with calcium. Magnesium
Taurate is one supplement.
High potency Vitamin B-Complex and 3 mg of Vitamin B12, as
present in Hydroxycobalamin, Dibencozide, or Methyl Cobalamin,
when taken everyday, may help to combat anxious feelings and
disorders.
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Part-VII: Coping with Anxiety Disorders
The Impact of Anxiety Disorders
Anxiety disorders are debilitating conditions, but not just to you
alone; it has serious impact on people around you and creates
problems for those with whom you regularly interact.
The very nature of these disorders separates you from your family
members. It is often the cause of much tension with family
members.
Impact on Your Family
Close family members like the husband, wife, father, mother,
siblings and offspring are adversely affected when a family member
suffers from an anxiety disorder. The entire family may have to
forego important social events due to one family member’s anxiety.
There is a constant feeling of uneasiness within the family. This
often leads to serious psychological and nervous problems for other
family members as well. Sometimes, spouses or children develop
anxiety disorders, or turn to unwanted vices like drugs or alcohol to
relieve their constant tension or as a way to try to get the attention
that they think should have been theirs.
Spouses of the afflicted have an especially difficult situation.
Marriage is generally quite stressful enough, even between a well-
matched couple and without the added burden, or difficulty, of an
anxiety disorder.
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Regular arguments over baseless matters, an inability to be
affectionate or intimate, behaviors that confuse or embarrass and
much more awaits the spouse and family of someone that is
suffering from these disorders.
Impact on Economy
Anxiety disorders are a matter of concern for the economy too.
Often, one is unable to attend work regularly due to your anxiety
disorder. Sick leave in education and employment has a negative
influence on your own skills and success plus a marked effect on the
wider economy.
Impact on Relationships
Anxiety disorders put a strain on all relationships. Friends, co-
workers, neighbors and acquaintances of the afflicted often
encounter disturbing situations and may have to decide whether the
association with that person is worth the trouble.
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How to Cope with Anxiety Disorders
An Overview
Stress is a fact of life and can and should be motivational. Not
enough money? Stress! Anxiety!
Solution? For most, there may be many solutions. One must make a
decision and follow through with it until success or failure; change
tactics or hold steady, and go from there.
Sometimes, however, the answer is so far beyond the individual’s
experience or capability that normal stress becomes anxiety and
anxiety becomes panic attacks, and then the panic attacks become
a full-blown anxiety disorder.
A child, for instance, is not yet responsible for itself or basically
capable of looking after itself, but very bad things happen to
children sometimes.
War, natural disaster, human wickedness or evil can bring a person
to a condition where they are completely unable to even make
sense of what has happened to him/her.
Control over their own life is taken from them, sometimes violently,
and the mind seeks solutions to unsolvable problems. In one form
or another, this is the most common cause of anxiety disorders.
The answer really seems to be to put all that in the past, and get on
with living. That is much more easy to say, but how brutally difficult
to do.
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How do you get over losing your children to a spouse who took
them from you, so that your relationship with them is no longer in
your control?
How does anyone cope with losing their entire family to a drunk
driver or house fire?
What makes all this worse is the realization that your natural
feelings of bitterness, hatred, revenge, rage, or apathy ARE in your
hands and you will only get worse if you continue to indulge yourself
in these feelings.
Guilt, envy, jealousy and a number of other base emotions, will
sooner or later lead to unnecessary anxiety and possibly to the kind
of disorders discussed here.
So, you can see that a lot of control over your own life is still in your
own hands. For some, however, the damage from whatever source
is so great that the sufferer really can do nothing about it without
professional help.
Here is an overview of anxiety, and some advice on what you can
do for yourself to help cope with or help to alleviate the condition.
Factors That Help You to Cope with Anxiety Disorders
Doctor: If you’re feeling overly anxious and don’t know why, or
even if you know, see a medical practitioner.
Sleep: Lack of sleep will, over a period of time, make anyone
irrational, delusional and even a bit crazy. If you suffer from
anxiety, please, get your sleep. Good sleep will reverse a lot of
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damage to your body, mind and soul. Ofte, nothing else will work
while you don’t get the sleep.
Humor: Humor and laughter are very essential ingredients of your
life. Laughing out loud eases tension and feels good. You should
also be able to laugh at yourself. If you really can laugh at yourself,
you are half-way home.
Exercise: Physical exercise builds your body strength and ability to
cope with stressful situations. Regular exercise really can pull
someone from the depths of ill health, anxiety disorders included.
Again, consult your doctor for best results.
Relaxation: Muscle relaxation releases physical stress and tension.
Hold your muscles tense and tight for ten seconds and then release
them. Repeat this a few times to get the best benefits.
Diet: Your diet plays an important role in deciding your stress
levels. A poor diet is often a major cause for general ill health,
and/or anxiety disorders. Eat a balanced diet and take vitamins as
needed, or indicated by your doctor. Vitamin B complex, when
indicated, has been known to bring immediate, almost miraculous
results.
Support System: Form an active support system with people that
have similar anxiety disorders.
Similarly, a therapist can help you to overcome your stress through
different kinds of therapies. Friends can also prove to be excellent
support.
Maintain a close relationship with your friends, family members, and
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other support groups to help you to improve control of your stress
and anxieties.
Time Management: Learn to manage your time effectively
according to your priorities and preferences. Do not try to be a
perfectionist in everything. Instead, try to do things to the best of
your ability, within an amount of your time that you specify.
Again, do not develop negative thoughts if you are unable to
complete a chore. Learn to praise yourself for the work you have
been able to do rather than becoming anxious about what you could
not do or complete.
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How to Get Help for Anxiety Disorders
Your family doctor will be able to analyze the correct cause of your
anxiety. If it is truly an anxiety disorder, you need to visit a mental
health professional. Such health professionals are trained
practitioners that can identify the particular type of disorder and
prescribe proper treatment.
Professionals include psychologists, psychiatrists, counselors and
socia