Natural Relief for Anxiety
Dr. Edmund Bourne, a specialist in treating anxiety disorders for more than 20 years, shares his thoughts and best advice on how to cope with the anxiety in our lives.
Question: Why is anxiety such a big problem for so many of us? What is it in our lifestyle that makes so many of us suffer with anxiety?
Answer: Anxiety has always been part of the human condition. However in modern society we live in a context of multiple disconnections. We are often disconnected from nature, from our communities, from our families, and ultimately from our innermost selves. When we find ourselves separated from the physical, emotional, and spiritual matrix into which we are born, the stage is set for all kinds of anxiety. Separation begets anxiety; communion and connection, with others and our inner selves, overcomes it.
Question: What, exactly, is anxiety? How does it feel? How does it impact our bodies and our lives? How does it impact our relationships and our ability to meet our goals?
Answer: Anxiety is a state of uneasiness or apprehension in the face of threat or uncertainty. It manifests mentally in catastrophic "what if" thoughts, emotionally in a variety of states ranging from mild fear all the way up to terror, and in our behavior as avoidance. Anxiety prevents us from building important relationships or responding to creative opportunities that would enhance our lives. For some, it can be debilitating.
Question: What are several ways we can gently and naturally change our lifestyle to promote wellness and less anxious feelings?
Answer:
• Simplify our life in terms of the number of commitments we take on.
• Take time out for rest and relaxation.
• Exercise regularly.
• Think realistically instead of fearfully--letting go unrealistic perceptions of threat and overestimations of danger.
• Face situations that we have avoided out of fear, if necessary, in small increments.
• Engage in yoga and/or meditation practice.
• Eat whole rather than processed foods, minimizing our use of caffeine.
• Let go of our judgments of loved ones, listen to them, and seek to understand their needs.
Question: Why do so many of us have a hard time relaxing? What are five attitudes that can undermine our ability to relax?
Answer:
• Striving for perfection outwardly, such as in our careers, financial status, academic achievement, personal appearance, or social approval.
• Not giving rest and relaxation equal priority with other values, such as work, family, and entertainment.
• We match our pace of living to the average pace of contemporary life, which is too fast.
• Often we neglect to care for our bodies with optimal nutrition, exercise, and sleep.
• Poor time management--not allocating time for what is most important, or cramming too much into the time we have.
Question: We often hear that breathing techniques can be helpful in alleviating anxiety. Can you explain this a bit and recommend a breathing technique that can promote a more relaxed, peaceful feeling?
Answer: Abdominal breathing, practiced slowly for five to ten minutes straight, will almost always reduce anxiety. It activates the parasympathetic nervous system, which overrides autonomic arousal and brings us to a state of calm and quiescence.
Question: You explain that there are three different kinds of downtime: rest time, recreation time and relationship time. What is the difference between the three, and how can we maximize the positive effects of each one?
Answer: Rest time is when we stop action and let ourselves just unwind, whether doing a formal relaxation technique or simply lying down on a couch for a cat nap. Relationship time is time away from all obligations and responsibilities to enjoy being with family or friends. Finally, recreation time is time out to play--whether with loved ones or alone.
Question: Is there really a way to overcome anxiety without drugs? What about those who feel that without medication, they would be unable to work and get through their day?
Answer: When anxiety is in the mild to moderate range, and does not interfere with our capacity to function in work or important relationships, natural approaches may often be sufficient. If anxiety is severe, causing considerable distress and impairing our ability to function, then medication (antidepressants and/or tranquilizers) can be helpful.
Question: What foods tend to make anxiety symptoms worse, and which foods do you recommend for those battling anxiety?
Answer: Caffeine and refined sugar frequently aggravate anxiety. Fresh, whole foods eaten in balance--25% healthy proteins (wild fish or tofu, for example), 25% healthy fats (unsalted nuts or avacadoes (sp?) for example), and 50% moderate to low glycemic carbohydrates, can promote a calmer life.
Question: Chapter 4 is titled, "Thinking Calm." We'd all like to 'think calm' more often, so how do we do that?How can we 'think calm' during life's stressful or just annoying situations, like trying to get the kids off to school in the morning or meeting a deadline at work or waiting in a long line at the grocery store?
Answer: Taking a five minute "mini break," when under pressure, can help a great deal. Even when working under a time constraint, it's usually possible to take a few minutes out to go take a walk, go to the bathroom and do progressive muscle relaxation, or sit quietly and practice mindfulness meditation.
Question: You write that a panic attack is a result of a sequence of events involving unpleasant body symptoms and catastrophic thoughts. How can we change that sequence and stop the catastrophic thoughts? What if we are wired to protect ourselves and on some level, we believe having such intense reactions will protect us?
Answer: When we feel dizzy, lightheaded, or experience rapid heart rate as a result of autonomic nervous system arousal, the thought that we are in some sort of danger creates panic. By learning to replace these false perceptions with more realistic ones--that we are not really in danger but just having a body reaction-- the panic will tend to greatly diminish.
Question: List five techniques for coping with worry.
Answer:
• Postpone worrying to a later time.
• Take realistic action to resolve the situation that is worrisome.
• Engage in vigorous exercise
• Practice meditation, which makes it easier to observe rather than react to worrisome thoughts.
• Find a compelling distraction.
Question: If we are stuck on a problem or a certain anxiety, what are several techniques for changing our perspective?
Answer: Reframe the situation by changing your attitude, for example:
Acknowledge that it would be okay to lighten up about it.
Cultivate compassion for all people who are experiencing similar things.
Turn everything over to God or a "Higher Power."
See the situation as an opportunity to practice letting go of ego.
Think that in one week, month, or year from now, this will not be a problem.
Realize that the situation probably is not as bad as our worst thoughts about it.
Meditate and just focus on the energy the problem creates in our bodies, as distinct from any thoughts we have about it.
We can think about what the situation might be teaching us.
Question: What physical conditions can cause anxiety? How can a person find out if they have an unknown physical condition that may be at the root of their anxiety problem?
Answer: Very briefly, some of the most common physical conditions that can cause anxiety include: hypoglycemia, hyperthyroidism, mitral valve prolapse, premenstrual syndrome, perimenopause or menopause, and adrenal exhaustion.
See The Anxiety & Phobia Workbook (the chapter on causes of anxiety
disorders) for further information. If there is concern about having one of these conditions, consult with a qualified doctor, preferably one with a holistic orientation.
To Order "Natural Relief for Anxiety" click on this link.
About Dr. Bourne: Edmund J. Bourne, Ph.D. has specialized in the treatment of anxiety disorders and related problems for two decades. His best-selling anxiety workbooks, which have reached hundreds of thousands of readers throughout the world, include The Anxiety & Phobia Workbook, Beyond Anxiety & Phobia, and Coping with Anxiety. He lives and practices in Northern California.
