Anxiety Aid

Jay and Mary Ann have had life-long free-floating anxiety, which presents with vague physical symptoms without medical basis. They have tried various medications but dislike the side-effects. They asked, “Is there any hope for handling it without drugs?” Indeed there is! After checking in with your physician to ensure there are no medical problems that account for the anxiety (including medications you might be taking), try these simple strategies for at least one month to see if they help: (1) Diet— Eliminate sources of stimulants such as caffeine, including that in sodas, chocolate, coffee, tea, and substances, like nicotine, drugs, and alcohol. Boost your body’s level of tryptophan by increasing your intake of turkey breast and dairy. Consider taking melatonin, a naturally-occurring hormone that regulates the sleep cycle and works as a sleep and anxiety-reducing aid for many people. Doses above 3 mg. have not been shown to give additional benefit. Chamomile and passion flower have anxiety-relieving effects for some people. (2) Exercise— Try to get in at least 20 minutes of aerobic exercise a day in order to increase your body’s level of endorphins— naturally-occurring brain chemicals that relieve pain, anxiety, and depression. (3) Social Support—Some anxious people withdraw from others, but the isolation can intensify rather than diminish the anxiety. Try getting out in low-keyed social environments, like the gym, which can help you stay fit as well as provide camaraderie. (4) Work on your thinking— Are you obsessive compulsive and perfectionistic? If so, dare to be average! Lower your expectations of perfection for yourself (and others) and you may find your anxiety decreases while your relationships benefit too. (5) Asian techniques—Alternate Channel Breathing (ACB) and meditation are relaxation methods that have been used for thousands of years by the Hindus. When you feel anxious or panicky, find a quiet place (even a public restroom will do if you are at an event) to do ACB for a few minutes or until you feel calmer. There is neurobiological evidence that this technique can break an episode of panic by equilibrating the airflow across the sphenopalatine ganglion. Here is the technique: 

1. Inhale from Side 1 nostril while covering Side 2 nostril, but don’t press so hard that you interfere with the air flow into Side 1. (In 1)

2. Exhale from Side 2 while covering Side 1 (Out 2)

3. Inhale from Side 2 while keeping Side 1 covered (In 2)

4. Exhale from Side 1 while covering Side 2 (Out 1)

Try these five strategies and you may get the breakthrough you seek. Let me know how they work for you. More  tips in my book: www.keepyoureyeontheprize.org