Anxiety is the second most common psychological problem, yet remains undiagnosed

75% of the time. In our anxious age, doubts and fears can manifest as simple worries,
free-floating anxiety, phobias (agoraphobia, social phobias, etc.), panic disorders and
obsessive-compulsive tendencies. The latter may affect as many as 7 million
Americans. Home remedies for anxiety offer the best approacho to complement the
traditional treatment.
Physical aspects of anxiety include stomach upsets, colitis, migraines, palpitations,
hypertension and sweating. Anxiety after trauma, post traumatic stress syndrome
(PTSD), is also increasingly common. Underlying, contributing factors are low blood
sugar, food allergy, nutrient deficiency (fatty acids, B complex, etc.) and imbalances
of the thyroid, ovaries or adrenals. Home remedies for anxiety can help you get this
nutrient in.
Many of the herbs that help anxiety work on the same brain receptor sites as drugs
like Valium, Xanax and Halcion. If you know anyone dependent on these prescription
drugs www.unityrehab.comoffers a lot of helpful information. Herbs however, tend to
be gentler, safer and non-addictive. They have relaxant properties but also nourish and
strengthen the nervous system. There are hundreds of home remedies for anxiety and
nervous disorders.
Naturally, these herbs are more preferable than these drugs, since excessive valium
use and abusing similar drugs can have adverse effects on ones health.
Home remedies for Anxiety

Home remedies for Anxiety #1: California Poppy**Eschscholtzia californica

A tension-relieving, sedative, anti-anxiety and antispasmodic herb.
Helps sleeplessness, quells headache and muscular spasm from stress.
Gentle, non-addictive action that is safe for children and the elderly.
Home remedies for Anxiety #2: Chamomile***Matricaria recutita
Tranquilizing effects, with action similar to drugs, i.e. Halcion, Valium.
Reduces effects of stress-induced chemicals in the brain, while promoting healthy
adrenal hormones (e.g. cortisol). Relieves pain and spasms.
Aids digestion, cramping and back pain. Promotes restful sleep.
Home remedies for Anxiety #3: Hops**Humulus lupulus
Calms nerves, eases anxiety, restlessness and tension. For headaches from stress,
insomnia / sleep loss, indigestion or effects of alcohol.
Its sedative properties are not appropriate for use during depression.

Home remedies for Anxiety #4: Kava Kava***Piper methysticum

Reduces anxiety, fear, tension; alleviates stress from many emotional, interpersonal
and career factors. Improves performance; no grogginess.
Relaxes muscles, relieves pain, insomnia and promotes restful sleep.
Compares favorably to tranquilizers and benzodiazepines for anxiety.
Home remedies for Anxiety #5: Lemon Balrn*Melissa officinalis
Relaxing and tonic herb, reduces anxiety, restlessness and nervousness.
Helps with panic disorder, palpitations, racing heart, overactive thyroid.
For digestive upset from stress or anxiety; nausea, indigestion, colic.
Anti-depressant. Good in synergistic combination with other herbs.
Home remedies for Anxiety #6: Linden**Tilia europaea
Reduces tension, promotes relaxation; mild mood-elevating qualities.
Protects against illness due to stress, anxiety and overactive adrenal glands,
including high blood pressure, palpitations, gastric ulcers.
Home remedies for Anxiety #7: Mothervvort**Leonarus cardiaca
A relaxing, tonic herb and mild sedative that gently relieves tension, anxiety when
feeling under pressure. A heart, uterine and thyroid tonic.
Relieves symptoms like a racing heart, shallow breathing.
Home remedies for Anxiety #8: Passionflower* *Passiflora incarnata
Sedative herb that relieves anxiety, tension, spasms, pains, neuralgia.
Promotes restful, refreshed sleep; induces relaxation, mild euphoria.
Gentle action, suitable for nervousness in children and the elderly.
Home remedies for Anxiety #9: Skullcap***Scutellaria laterifolia
Relaxes, yet tones and renews the nervous system. Calms oversensitivity.
Helps hysteria, depression and exhaustion, eases stress during PMS.
Pain reliever and antispasmodic, decreases restlessness, nervousness.
Home remedies for Anxiety #10: St. John's Wort***--Hypericum perfoliatum
Effective long-term action for anxiety and tension, as well as irritability and
depression. Also for mood changes during menopause and for pain syndromes,
including fibromyalgia, arthritis and neuralgia.
Home remedies for Anxiety #11: Valerian* * *Valeriana officinalis
Sedative and muscle relaxant; for anxiety, stress, muscle tension and
pain, nervous cramps, restlessness, insomnia, overwork or overstudy.
For easing off drug dependency (both medical and recreational drugs).
For after effects of chronic flu. Improves poor concentration.

Home remedies for Anxiety #12: Vervain**Verbena officinalis

Relaxing nervine; reduces tension, strengthens the nervous system.
Reduces anxiety due to stress, PMS or menopause, calms hysteria.
Useful for lingering depression after a cold or flu. Tones the liver.
Home remedies for Anxiety #13: Wild Lettuce*--

Gentle tranquilizer, calming an overactive, excitable nervous system.

Very suitable for anxious children or adolescents. Helps with insomnia.
General pain reliever and antispasmodic, especially for irritable coughs.
Home remedies for Anxiety #14: Wood Betony**Stachys officinalis
Sedative action, relieves tension, anxiety and nervous exhaustion.
Calms an overactive, edgy state. Relieves headaches and neuralgic pain.
Strengthens neurological function and improves memory, clarity.

The Best 7 Anti Anxiety Foods

Overcoming anxiety without medications involves making lifestyle changes, and that includes
changing your diet. There are foods that will help cure anxiety, and foods that will contribute to
anxiety, and by choosing the right foods, you can drastically cut down on the amount of anxiety
you experience and possibly improve your mood.
In this article, we'll take a look at some of the foods that improve happiness and reduce stress, so
that you can make better decisions with your eating habits.

How to Create a Diet That Cures Anxiety

There are absolutely foods that will cure anxiety, but the only way to cure your anxiety and stress
forever is to learn exactly what type of anxiety you have and what it takes to fix it. I create a free
anxiety quiz specifically for that purpose, and taking it will give you a graphical snapshot of your
anxiety that is crucial if you want to cure it.

Take our 7 minute anxiety quiz.

Crucial Foods to Avoid

There are foods that help anxiety, but just as important is making sure that you're not eating
foods that contribute to anxiety. Examples of these types of foods include fried foods, high
glycemic carbs, unrefined sugars, and alcoholic beverages.
Other foods depend on how much you understand you own anxiety. If you have panic attacks,
you may want to avoid coffee, because coffee can increase your heart rate and trigger an attack.
But if you have more general anxiety, coffee may actually be beneficial. Many find that caffeine
(in low quantities, of course), can actually reduce stress and improve mood.
If you're not sure, take our 7 minute anxiety test to get a snapshot of your own anxiety.

Seven Foods that Cure Anxiety

Whole Grain Foods
Those that can tolerate gluten may benefit from foods with whole grains, like whole grain pasta
and bread. Studies have shown that true whole grains (some "whole grain foods" still contain
processed ingredients) have several benefits for those with anxiety:
Whole grain is rich in magnesium, and magnesium deficiency may lead to anxiety.
Whole grain contains tryptophan, which becomes serotonin a calming neurotransmitter.
Whole grains create healthy energy while reducing hunger both important for anxiety.
Whole grain foods can have a powerful effect on anxiety, and contain nutrients that have been
stripped out of modern day diets.

Seaweed
Seaweed has many of the same benefits as whole grains. Not only is it rich in nutrients it also
appears to have a high magnesium content, and kelp and other seaweed appear to be very high in
tryptophan content. Seaweed is a good alternative to whole grains for those that are gluten
sensitive.

Blueberries
Blueberries are more than a delicious fruit. Many consider it to be a superfood. It's rich in
vitamins and phytonutrients (plant nutrients), with a variety of antioxidants that are considered
extremely beneficial for relieving stress. Many experts also believe that peaches fall into this
category as well, because they have nutrients that appear to have a sedation (calming) effect.

Acai Berries
Acai berry is essentially the newest super food, and one that has received a great deal of press
recently. It may not be the weight loss fruit that many people claimed it was, but acai berries are
still rich in phytonutrients like the blueberry, and the antioxidant levels are off the charts.

Almonds
Almonds are an underrated food. They contain both zinc and vitamin B12 both key nutrients
for maintaining a balanced mood and have both iron and healthy fats. Healthy fats are an
important part of a balanced diet, and low iron levels have been known to cause brain fatigue,
which can contribute to both anxiety and a lack of energy.

Chocolate
Chocolate especially pure dark chocolate without the added sugars or milks is also a great
food for those living with anxiety and stress. Chocolate reduces cortisol the stress hormone that
causes anxiety symptoms. There are also compounds inside dark chocolate that improve mood.

Maca Root
Maca root is not exactly a popular food item in grocery stores, but the powder can be added to
several foods and beverages and is found in a variety of health food stores. It's believed that this
root has more phytonutrients than nearly every type of fruit and vegetable, including magnesium
and iron two important nutrients for controlling anxiety. It also is often used for healthy
stamina and energy.

Other Foods for Anxiety and Stress

Healthy eating is one of the best ways to control anxiety and stress. In fact, one of the best things
you can add to your diet is more water. Many studies have found that dehydration affects as
many as 25% of those with persistent stress or more, and dehydration is known to cause more
anxiety.
As for foods, anything with magnesium, vitamin B12 (and other B vitamins), zinc, and
antioxidants can be beneficial for helping you deal with stress. There are also herbal supplements
like kava and passionflower that may be valuable for anxiety.

Food is NOT the only answer.

There are ways to improve your stress and anxiety with your diet, but lifestyle changes, training,
and a better understanding of your own anxiety is crucial. Diet is only the first step.
Take the 7 minute anxiety test to understand your anxiety further.

Controlling Anxiety with Food

All of the above foods are beneficial for dealing with your anxiety. They provide vitamins and
nutrients that are known to calm the mind and body while also increasing energy and stabilizing
your mood. Combine those foods with a balanced diet that is free of fried foods and harmful
ingredients and you should see a marked difference in your anxiety levels.
Still, it's important to remember that understanding your anxiety is still step one. I've helped
thousands of people learn to deal with their anxiety and I always recommend they start with my
anxiety test I created specifically to provide a snapshot of your current anxiety. This test will
help you:
Find out what symptoms you experience are caused by anxiety (if any).
Understand the core components of your anxiety experience (with graphs).
Provide the next steps for overcoming anxiety.
Foods for anxiety are a great first step, but they're only a first step. Take my anxiety test, and
learn what it takes to cure anxiety once and for all.

Natural Treatments to Reduce Anxiety Symptoms

Catnip

Catnip is a unique herbal anxiety remedy. Part of the mint family, catnip is designed to treat
many of the various symptoms of anxiety. It may be used to alleviate stomach cramps, spams,
and irritations (which often occur in those with anxiety). It may also reduce some of the
headaches caused by insomnia, improve appetite, and perhaps most importantly ease muscle
tension and stress in those with severe anxiety.

Chamomile

Chamomile is a natural sedative that is best for mild anxiety.

Chamomile is used to calm nervousness, both in the mind and in the stomach. It can reduce
digestive discomforts and improve appetite in those with a great deal of stress.

It has also been linked to reducing headaches and improving liver and lung health. Most experts
recommend that chamomile only be used as a temporary treatment, not a long term solution.
Chamomile is also popular for anxiety in children.

Fennel

Fennel isn't for anxiety specifically, but it is linked to treating some of the most common
symptoms of anxiety, including digestion, coughing (many with anxiety have a nervous cough),
and asthma (anxiety can exacerbate asthma symptoms). It may also act as an analgesic, diuretic,
and antispasmodic the latter being useful for some types of anxiety.

Kava Kava

Kava (also known as Kava Kava) is possibly the most effective herbal supplement for moderate
and severe anxiety. The Kava root has been extensively researched for its effects on stress,
anxiety, and insomnia. Unlike other herbal anxiety supplements, kava is not only effective for
anxiety symptoms it's effective for anxious thoughts as well. However, kava has been linked to
a few health scares, so it's advised to talk to your doctor before taking kava, especially if you
drink alcohol, take any other medicines, or have any liver problems.

Hops

Hops is useful for more than just beer. Hops has a long history of medicinal applications. It's
used to fight insomnia, stress, and headaches. It's also beneficial for indigestion, general
nervousness, and may help reduce fever.
Hops has also been used for lowering uric acid levels in the body, treating infections and skin
disorders, and provide some relief from rheumatism, though these are often unrelated to anxiety.

Motherwort

Motherwort's primary medicinal use is for treating menstrual discomfort. But it is also favored
by pregnant women as a way to manage stress and pregnancy tension and anxiety. It's not
recommended for those in the first two trimesters, but it is believed to be effective at stimulating
circulation without an increase in pulse rate, lowering blood pressure, fighting heart palpitations,
and inducing calmness without any associated fatigue.

Passionflower

Passionflower is a lot like Kava, except without the side effects. Passionflower is considered best
for mild to moderate anxiety, although it may still be valuable for severe anxiety. It works by
reducing muscle tension and insomnia, calming the nerves to prevent agitation, mood swings,
headaches, and hot flashes from anxiety. It's not recommended to take passionflower if you are
using any MAOIs.

Skullcap

Skullcap has sedative, tonic, and anti-inflammatory properties. Skullcap may be used to sooth
overly twitching muscles, and may help manage both epilepsy and restless leg syndrome (RLS).
Many people use the natural sedative properties of skullcap to fight insomnia, restlessness, rapid
heartbeat, and even depression. It should be taken as directed, and should not be used by
pregnant women.

St. John's Wort

St. John's Wort is not designed for anxiety specifically, but it is very effective for fighting
depression, which is often comorbid with anxiety symptoms. St. John's Wort is also an effective
mood lifter. It has also been used for diarrhea, gastroenteritis, viral infections of the chest, lungs,
and genitals, and many other valuable medicinal uses.

Valerian Root

Valerian Root is an incredible effective sedative. It's used primarily as a sleep aid, but the
sedative qualities of valerian are effective at soothing muscles and reducing mental and physical
tension so that you can easily relax. It may also be used to relieve uterine cramps, persistent
coughs, and bronchial spasms. It is not recommended for children under 12, pregnant women, or
anyone taking other antidepressants or anti-anxiety drugs.

General Guidelines for Using Herbal Supplements for

Anxiety:

Avoiding mixing herbs with prescription medications or alcohol without consulting a

doctor.
Never abuse herbal remedies (take more than recommended).
Do not use herbal remedies for an extended period of time without talking to a doctor.
Check to make sure you are not allergic to an herb before you use it.
Always combine herbal supplements with healthy lifestyle choices.

How to Use Natural Remedies to Treat Anxiety

No medicine (natural or otherwise) should be the only treatment for anxiety.
The reason herbal medicines are so beneficial is because while you use herbal supplements you
can also learn valuable anxiety-coping strategies. Prescription anxiety medications dull anxiety
and the brain too much, and make it much harder to learn to cope with stress, while herbal and
natural remedies keep your mind intact for learning to control anxiety symptoms.
In addition to herbal supplements, there are several breathing exercises, alternate coping
strategies, diets, and physical exercises that are effective for anxiety. Some people also find relief
by reducing their ingestion of stimulants (coffee, soda, etc.) and alcohol. Drinking more water
may also be effective.

Finally, remember that non-medicinal strategies are also natural ways to treat anxiety.
Desensitization and improving your internal dialogue are both effective anxiety control methods.
Before you can treat your anxiety, however, you need to make sure you understand it in full. The
best place to start is with my free 7 minute anxiety test. I developed it specifically so those like
you living with anxiety can get an idea of what their anxiety is and how it affects them. Only by
u

Herbal Supplements May Still Have Dangers

It's also important to clear up a very common misconception about herbal and natural treatments
that because they're natural, they're safe.
There is some additional safety to using a natural solution. Consuming chemicals simply cannot
be as healthy for your body as consuming something natural, like an herb.
But the more powerful the herb is, the more likely you're going to have side effects, because
many of the side effects of modern medications are not from the chemicals, but from the action.
In other words, if a prescription medication causes side effects because it increases dopamine
levels, then a natural medicine that increases dopamine levels is also likely to have similar side
effects.
Similar does not mean identical, so it's absolutely possible for an herbal medicine to be safer, but
keep that in mind especially if you take any other herbs or medicines. There may be an
interaction risk or a dietary risk. The best thing you can do is make sure your doctor approves of
any herbal supplement before you take it.

Benefits of Herbal Supplements for Anxiety

With that in mind, herbal and natural supplements for anxiety are still a popular choice over
prescription medications. That's because they have several advantages that prescription
medications simply do not. These include:

Non-Disorder Use Herbal supplements are likely a better choice for those without a
diagnosable anxiety disorder, but those that struggle with anxiety and stress nonetheless.
While millions of people have an anxiety disorder, millions more struggle with anxiety
and occasionally need help. Herbs are a much better choice because they're easier to
obtain, cause fewer side effects, have no addiction risk, and can be moderated as you
need them rather than the way anxiety medications are dosed.
Withdrawal Free Even though we warned about side effects earlier, most modern
herbal medicines for anxiety do appear to be withdrawal and side effect free. That's a
huge advantage compared to modern prescription medications like benzodiazepines,
which have a severe withdrawal risk.

No Personality Changes Herbal supplements at least the ones currently used and
available do not cause any personality changes like some other anxiety medicines. They
don't overwhelm your mind and cause severe fatigue or cause you to feel no anxiety at
times when you should be experience anxiety. You'll still be you on these herbal
supplements, and that's what people want from something that treats anxiety.

We warned earlier about the safety of herbal supplements in general, but anxiety supplements do
appear to be mostly safe and addiction free. It's simply something to keep in mind when you take
any herbal supplement, especially if you have any other health problems or are taking other
medications.

Best Herbal Supplements and Natural Supplements for

Anxiety
So now it's time to go over the best available herbal solutions for anxiety. We're going to
overlook "homeopathic" supplements for now. There is little research supporting most
homeopathic remedies and thousands of mixtures that make it difficult to pinpoint whether or not
one actually works. Many of them are likely the placebo effect.

Cure Your Anxiety

Not all herbs or natural supplements will work for everyone. Learn more about your anxiety first,
then discover the best supplements for them after. Click here to start my free anxiety test.
Herbal supplements suffer from a lack of research as well, but thankfully enough studies have
been conducted to help draw some conclusions. The best herbs for anxiety include:

Kava (Kava Kava, Kava Root)

Kava is the king of all anxiety supplements, and the only herb that has substantial research
supporting its use. Kava root is high in kavalactones, a type of compound that studies have
shown is highly psychoactive. There is more than one type of kavalactone in kava, but all of
them appear to promote relaxation:

Some kavalactones appear to improve GABA production.

Some kavalactones appear to improve dopamine production.
Some kavalactones appear to prevent norepinephrine reuptake.

All of these are extremely valuable for controlling anxiety. Interestingly, few supplement
manufacturers seem to study the levels of kavalactones in their supplements, indicating that it's
possible for each supplement to work differently from one pill to the next.
Kava is believed to provide everything one needs from an anxiety drug, and is likened to both
benzodiazepines (except without the addiction risk) and buspirone. These include:

Mild sedation.
Muscle relaxation.
Improve cognitive performance.
Pain reduction.
Anxiolytic (anti-anxiety properties).

Kava generally comes in pill form, and kavalactones vary. Because little science has been
completed on kava, it's believed that the proper dose may be as high as 250mg of kavalactones,
to as low as 100. Most supplements that provide only 30 to 50 kavalactones are unlikely to have
any real effects.
Kava originally came in teas, and is still sold in tea form today. Most modern teas, however, are
extremely low in kavalactone levels and are unlikely to be effective. Furthermore, kava appears
to be fat soluble, meaning it must be taken with meals or with some type of fat providing agent,
like butter.
Not long ago, kava was taken off of most marketplaces because of studies that linked the herb to
severe liver damage and toxicity. Since then, several follow up studies appear to show very little
relationship between liver damage and kava use. There are several theories for the previous
studies:

Some supplements seemed to use other parts of the kava plant besides the root.
Some supplements appeared to use some type of synthetic kava compounds.
Kava appears to interact very poorly with alcohol and some drugs.

Many of those that took kava are believed to have been abusing alcohol as well, and the
interaction of kava and alcohol is believed to have been the cause of liver damage. That's why
kava is best taken under advisement of your doctor and without any alcohol whatsoever.
Overall, kava has received a considerable amount of research and most studies confirm that kava
has powerful anti-anxiety properties with nearly no side effects and no addiction risk.

Valerian Root
Valerian root isn't generally considered an anxiety reduction supplement at all. Rather, it's a
sleep and relaxation supplement that is most commonly used for helping those with insomnia
find rest late at night.
But despite this alternative use, many people find that valerian root provides them with exactly
what they're looking for relief from the high stress and tension of anxiety. By relaxing the mind
and body, valerian is essentially able to give people the "break" from anxiety they need to help
themselves cope.
These days, valerian is being marketed as an anti-anxiety herbal supplement for the same
reasons.

It's not clear why valerian works and most studies have found inconclusive results. There's no
denying that anecdotally, many people find valerian to work incredibly well. But like most
herbal supplements besides kava, very few studies have looked at why it works or the
mechanism of action. It's believed that valerian has an effect on GABA receptors, though it's not
clear what that effect is.
Valerian has no known side effects, though it is strongly recommended that you do not take
valerian with alcohol, other sleep drugs or supplements, or even other anxiety supplements like
kava, because of the depressant qualities of valerian and the lack of information about how it
works.

Passionflower/Passiflora
Passionflower is another common anti-anxiety herbal supplement, and may best be described as
"kava-lite." It has received a fair amount of research for an herbal supplement, and most
conclude that it has some effect, but that the effect isn't as strong as kava and other medicines.
So while passionflower may be worth attempting when you have any anxiety disorder, it's best
for mild to moderate anxiety, and possibly a smarter choice for those with daily, otherwise
manageable anxiety; those that need a bit of an extra boost to help them cope.
Some species of passionflower although not all, which could explain why some supplements
are more effective than others contain beta-carboline harmala alkaloids, which are believed to
have MAO-I and anti-depressant qualities, especially in the leaves. The maypop flower is the
only one that has received research, and it compared well to oxazepam in studies (an anti-anxiety
drug).
The recommended dosing is roughly 90mg.

Magnesium Supplements
Not all anxiety supplements are herbs. Some people find that magnesium can be a powerful
natural supplement for anxiety.
Magnesium is one of the most abundant minerals on the planet. But modern day food production
practices have essentially wiped it out of the modern day diet. Millions of people are magnesium
deficient in some way, and while true magnesium deficiency (dangerously low levels of
magnesium) is not terribly common, it's possible that low levels of magnesium contribute to
some of the problems that are associated with not only anxiety, but also panic attacks.
Few people get a full daily value of magnesium in their diets, which some place as high as 350
mg. In addition, there are several issues that can use up magnesium deposits:

Hyperventilation appears to decrease magnesium in the body.

Stress appears to decrease magnesium in the body.
Some foods and medicines appear to flush magnesium from the body.

Magnesium affects more than 300 different processes in the body and is a crucial component in
nerve health. It's possible that some of the symptoms of anxiety and triggers of panic and anxiety
attacks are caused by or made worse by low magnesium levels.
Magnesium isn't likely to cure your anxiety or even prevent it. But if you're magnesium deficient
it is possible that your symptoms are worse because of magnesium, so dietary changes or
supplementation may be highly beneficial.

Other Natural Medicine for Anxiety

The four supplements above are some of the most common for anxiety, and the few that have
real research supporting their use. Most other supplements either have no research or appear to
be ineffective.
Some people find St. John's Wort to be beneficial. The herb appears to have a positive effect on
depression, but depression and anxiety are linked in a variety of ways, so it's possible that St.
John's Wort, could improve your anxiety symptoms. Other herbs include:

Catnip
Chamomile
Fennel
Skullcap
Motherwort

Research is highly mixed in these areas and their effectiveness is not entirely clear.

Why Take Medicine At All?

Natural medicine may be a better choice than prescription medications, but it's still something
that will only work temporarily. You need something longer lasting something that will CURE
your anxiety forever!
Take my anxiety test to learn more.

When to Choose Natural Medicine

Natural or unnatural, you should always talk to a doctor before taking any type of drug or
supplement. But natural supplements are a smart choice when you want to avoid the potential
ramifications of prescription medications. Pharmaceutical supplements are not without value, but
they are also not without more risk, and so trying an herbal supplement first before depending on
these medications makes a great deal of sense.
But never forget that not even natural medicine can truly cure anxiety. Once you stop taking the
herbs, your anxiety is going to come back. Regardless of whether or not you choose to take an
herbal solution, make sure you're partnering it with a long term treatment.

I've helped thousands of people learn to cope with anxiety permanently. I start them all off with
my free anxiety test. The test is designed to be incredibly revealing, while providing useful
solutions for curing anxiety forever.

1. Use Jasmine and Sandalwood Oils

o

Sandalwood and jasmine natural oils have been reported to have a calming effect
that can relax the mind and reduce feelings of anxiety. Available in most health
food stores, the oils can be placed in different areas of the home or applied
directly to the skin. When using the oils, refrain from strenuous mental activity,
and turn off any electronics, including televisions, radios and cellphones, to
reduce noise. Focus on your breathing, and inhale and exhale deeply to reduce
anxiety and lower blood pressure.

Use Passionflower
o

Passionflower is considered by many to be a natural anti-anxiety supplement and

is available in a pill form at most health food stores. The herb has natural heath
properties that lower blood pressure and reduce hyperactivity and nervous
tension. Side effects are rare, but they include drowsiness, headache, mild
stomach discomfort and tachycardia, or a faster heart rate. Homeopathic experts
recommend patients take 200-300 mg of Passionflower extract twice a day for
best results.

Take Proper Care Of Yourself

o

The most important steps patients can take to reduce the frequency or severity of
anxiety are often the most basic, and include warm baths, exercise and eating
right. Patients who suffer from a panic attack or severe feelings of anxiety should
immediately calm their body and mind with a warm bath, and daily exercise is
also known to reduce the frequency of anxious feelings. In addition, patients
should consume diets that are low in carbohydrates and fat and high in nutrients.
High levels of sugar may also cause hyperactivity, which can result in feelings of
anxiety, and should therefore be avoided.

Anxiety reduction techniques are skills that are taught by a therapist to help an individual
overcome anxiety, stress , and tension. Anxiety can be experienced in a variety of ways
including tension, worry, and nervousness, and can occur in thoughts or experienced as bodily
senations. The techniques to reduce anxiety can include relaxation, visualization and imagery,
diaphragmatic breathing, stress inoculation, and meditation .

Relaxation or progressive relaxation

This anxiety reduction technique is based on the premise that anxiety and stress are associated
with muscle tension. When one achieves deep muscle relaxation, muscle tension is reduced, and
this relaxed state is incompatible with anxiety.

Visualization and imagery

This anxiety reduction technique aids the person in making a mental image of what he or she
wants to accomplish. For example, a person might wish to release worries or concerns, or create
a relaxing image to escape momentarily from a stressful event.

Diaphragmatic breathing
This technique involves teaching a person to breathe sufficient amounts of air to help the
person's blood be purified properly and filled with oxygen. In this technique, the individual
breathes deeply from the diaphragm, which is located low in the chest, near the abdomen.

Stress inoculation
Self-talk, or the things that people tell themselves about stressful situations, can be habitual. For
example, a person may take an ordinary event and automatically magnify its importance. Stress
inoculation training is a type of therapy that trains clients to cope with anxiety and stressful
situations by learning more functional patterns of self-talk.

Meditation
In this anxiety reduction technique, a person is trained to focus his or her attention on one thing
at a time.

Purpose
The goal of learning and implementing anxiety reduction techniques is to help reduce the
intensity of anxiety that a person feels. These techniques are also helpful in teaching people how
to relax and manage stress. Many of the techniques are used in combination with each other. For
example, a person may be taught diaphragmatic breathing while also engaging in relaxation
techniques, a visualization and imagery exercise, and/or meditation.

Relaxation or progressive relaxation

Relaxation has been used to help women during childbirth and people with chronic pain.
Relaxation has also been used to treat muscle tension, muscle spasms, neck and back pain, and to
decrease perspiration and respiratory rates. Furthermore, relaxation can help with fatigue ,
depression, insomnia , irritable bowel syndrome, high blood pressure, mild phobias, and
stuttering .

Visualization and imagery

Visualization and imagery techniques have been helpful in treating general or specific anxiety,
headaches, muscle tension and spasms, reducing or eliminating pain, and in the recovery from
illnesses and injuries. Visualization and imagery techniques have also been used by athletes to
help them achieve peak performance.

Diaphragmatic breathing
Diaphragmatic breathing has been found to help people reduce anxiety, depression, irritability,
muscle tension, circulation, and fatigue.

Stress inoculation
Stress inoculation has been helpful in reducing interpersonal and general anxiety. For example,
these techniques may be used when a person has an upcoming job interview, speech, or test.
Stress inoculation has also been used to treat phobias, fear of heights, and chronic anger
problems.

Meditation
Meditation has been used to treat and prevent high blood pressure, heart disease, strokes,
migraine headaches, immunization diseases, obsessive thinking, attention problems, anxiety,
depression, and anger difficulties.

Description
These various techniques are often practiced and demonstrated in therapy sessions with a trained
professional. In addition, the person learning the techniques would need to continue to practice
them on a regular basis, outside of the therapy sessions.

Relaxation or progressive relaxation

In progressive relaxation, a person is instructed to tighten and then relax various muscles. A
person either lies down or sits in a chair with his or her head supported. Each muscle group (such
as face muscles, arm muscles, leg muscles, etc.) is tensed for five to seven seconds and then
relaxed for 20 to 30 seconds. This helps the person recognize the feeling of tense and relaxed
muscles. This entire procedure is repeated one to five times, and usually starts with the face
muscles and moves downward to the foot muscles. When relaxation is used with chronic pain

and childbirth, the techniques focus the person's attention on breathing and relaxing muscles as a
distraction from the pain. For mastery, relaxation techniques are typically practiced every day for
one to two weeks. A person may engage in these techniques anywhere from 15 minutes to an
hour per session. Sometimes, a person will record and replay instructions on tightening and
relaxing various muscle groups until the person becomes familiar with the muscle groups and
establishes a routine in which he or she is comfortable.

Visualization and imagery

The basic premise behind visualization and imagery is that one's thoughts become reality. For
example, if one thinks anxious thoughts, then he or she will become tense. The principles behind
visualization and imagery maintain that a person can use his or her imagination to be persuaded
to feel a certain way or do anything that is physically possible to do. There are three basic types
of visualization: programmed, receptive, and guided visualization.
In programmed visualization, the person creates a vivid image including sight, taste, sound, and
smell. The person then imagines a goal he or she wants to attain or some type of healing that is
desired. In the visualization, the goal is achieved, or the healing occurs.
An idea underlying both receptive visualization and guided visualization is that the person is
seeking an answer to a life question or resolution to an issue, and the answer or resolution is
within the person, but is buried or inaccessible to him or her because of fear, doubt, or anxiety.
These techniques are similar to dream interpretation and free association techniques used in
psychoanalysis or psychodynamic therapy. For example, an individual wonders whether he
should remain in his current position. A proponent of these techniques would maintain that "deep
down," below the level of conscious thought or subconsciously, the man knows what he really
wants to do, but he is not allowing himself to listen to his desires or to acthe is blocking the
message his subconsciousness is sending him. The goal of these techniques is to enable the
person to relax and focus enough to receive that message, so that the person can do what needs to
be done. In receptive visualization, the person creates a peaceful scene in his or her mind. For
example, the person might imagine being on a beach. After the
image is formed, the person asks a question and waits for the answer. To continue the example
above, the man imagines a beach, and he asks himself the question, "Should I leave my job?" He
continues to relax and remain in the scene, and he may "hear" an answer blowing in the breeze or
"see" a boat sailing away, which may be symbolic of his wish to leave his job.
In guided visualization, the person creates a very vivid image, as in programmed visualization,
but omits some important elements. The person then waits for the subconscious to supply the
missing pieces. For example, a computer programmer may wonder if she should stay in her
present job or return to school for an advanced degree. In engaging in guided visualization, she
may visualize her cubicle at work, the pictures on her desk, the feel of her desk chair, the sounds
of people outside her cubicle typing and talking, but she will omit an element from the scene. In
this case, she may omit her computer. She will then wait to see what her subconscious uses to
replace her computer. This woman may find in her visualization that her computer has been
replaced by books, which may represent her desire to return to school.

Visualization and imagery exercises work best when a person is relaxed. Visualization and
imagery exercises are typically practiced two to three times a day for 10 to 20 minutes at a time.
How quickly a person will see results can vary. Many times people report immediate symptom
relief. However, the goals a person sets for him or herself, the power of a person's imagination,
and the willingness to practice can all influence how rapidly benefits can be obtained. Some
people find it helpful to tape record and replay detailed descriptions of what they want to
visualize or imagine.

Diaphragmatic breathing
Diaphragmatic breathing can typically be learned in minutes; however, the benefits may not be
recognized until after several months of persistent practice. When breathing from the diaphragm,
clients are often told to lie down on a rug or blanket, with their legs slightly apart, arms to the
sides, not touching the body, and eyes closed. Attention is brought to the client's breathing by
placing one hand on the chest and the other hand on the abdomen area. The client is then
instructed to breathe through the nose and exhale out the mouth. Each time the client breathes in,
he or she should try to breathe deeper. This should be practiced for a minimum of five minutes
once or twice a day. Over a few weeks of practice, the time period engaged in diaphragmatic
breathing should be increased to 20 minutes and the activity can be performed while lying down,
sitting, or standing.

Stress inoculation
As people go about their daily lives, they often have thoughts in which they are talking to
themselves. Stress inoculation involves this self-talk in helping clients decrease their anxiety and
stress. Stress inoculation therapy works on the basis of turning the client's own thought patterns
into a "vaccine" against stress-induced anxiety. The first step is to develop a list of stressful
situations and arrange them from least to most stressful. Once anxiety-producing situations are
identified, the client is taught to curb the anxiety-provoking thoughts and replace them with more
positive coping thoughts. Once these new thoughts are learned, they can be tried out in real
situations. The time it takes to replace old habitual thoughts with new thoughts can vary
depending on the amount of practice and commitment to make this change.

Meditation
There are various forms of meditation. Depending on the type used, the person focuses his or her
attention in slightly different ways. For example, Zen meditation focuses on breathing, whereas
in transcendental meditation, the person makes a sound or says a mantra selected to keep all
other images and problems from intruding on his or her thoughts. With practice, a person can
reach a meditative state and obtain its benefits within a few minutes.

Aftercare
After a person has learned and practiced anxiety reduction techniques, he or she may need
additional instruction from a trained professional. Having a trained professional review these

techniques with a person can help reinforce what the person has already learned and been
practicing. Furthermore, the person may identify aspects of the techniques that he or she is doing
incorrectly, areas that need more attention or focus, and alternative methods of engaging in the
techniques.

Risks
There are minimal risks associated with these techniques, but some physical problems have
occurred. For example, precautions should be taken when doing progressive relaxation and
tensing the neck and back. Excessive tightening can create muscle or spinal damage.
Additionally, tightening various muscle groups, such as the toes or feet, could result in muscle
cramps. If physical problems occur, such as difficulty taking deep breaths, unusual muscle pain,
or an increased level of anxiety, then the individual should seek assistance from a physician.

Normal results
In general, after engaging in these anxiety reduction techniques, many people report an increased
sense of wellbeing and relaxation. People have a greater sense of control, and confidence in their
coping abilities. This results in a decreased need to fear or avoid stressful situations.

Relaxation or progressive relaxation

Progressive relaxation can be useful in reducing muscle tension. Engaging in relaxation may help
to improve a person's energy level, depression, and anxiety, as well as a person's ability to
retrieve information from memory.

Visualization and imagery

By engaging in the positive thinking often associated with visualization and imagery, a person
can create a clearer image of what he or she wants to accomplish. By repeating the image again
and again, the person comes to expect what he or she wants will occur. As a result, the person
will often begin to act in a way more consistent with accomplishing the goal.

Diaphragmatic breathing
Sufficient amounts of air reach the lungs, which purifies and oxygenates the blood. Waste
products in the blood are removed, and organs and tissues become nourished.

Stress inoculation
A person will have more realistic views of stressful and anxiety-producing situations in his or her
life. The person will be able to relax away tension by effectively thinking useful coping thoughts
rather than negative interpretations of situations.

Meditation

As people learn to meditate, they often discover that they have some control over the thoughts
that come to their minds, as opposed to feeling as though thoughts "pop" into their heads. Many
people begin to recognize dysfunctional patterns of thought and perceptions that have influenced
their lives. Additionally, many people report a greater ability to manage their emotions and gain
a greater sense of stability. When a person meditates, he or she often suppresses the activity of
the sympathetic nervous system, the part of the nervous system that activates the body for
emergencies and activities. Meditation also lowers a person's metabolism, heart, and breathing
rates. Additionally, meditation decreases the chemical in the body often associated with stress.

Abnormal results
Once a person begins to implement these anxiety reduction techniques effectively, he or she may
discover old or hidden psychological pain. The person may feel angry, frightened, or depressed,
and it may be beneficial for him or her to talk to a friend, mental health professional, or
meditation teacher.
Some individuals have difficulty with various aspects of the different techniques. For example,
people may feel restless when first learning how to meditate, or they may feel as though a
thousand thoughts are running through their minds. However, with practice and assistance from a
trained professional, these difficulties will subside. People who feel frustrated or discouraged
may simply need to find ways to make the practice of these techniques more comfortable. As is
the case with many other skills, effectively reducing anxiety with these techniques requires
patience and practice. If an individual does not consistently practice these techniques, the
benefits will probably not be obtained.

Resources
BOOKS
Bourne, Edmund. The Anxiety & Phobia Workbook. 3rd ed. Oakland, CA: New Harbinger, 2001.
Davis, Martha, Matthew McKay, and Elizabeth Robbins Eshelman. The Relaxation & Stress
Reduction Workbook. 5th ed. Oakland, CA: New Harbinger, 2000.
Fanning, P. Visualization for Change. Oakland, CA: New Harbinger, 1988.
Huffman, Karen. "Stress and Health Psychology." In Psychology in Action. 6th ed. New York:
John Wiley and Sons, Inc., 2002.
Meichenbaum, D. Stress Inoculation Training. New York: Plenum Press, 1985.
Meichenbaum, D., and R. Cameron. "Cognitive-Behavioral Therapy." In Contemporary
Behavior Therapy: Conceptual and Empirical Foundations, edited by G. T. Wilson, and C. M.
Franks. New York: Guilford, 1982.

McKay, Matthew, Martha Davis, and Patrick Fanning. Thoughts & Feelings: Taking Control of
Your Moods and Your Life. 2nd ed. Oakland, CA: New Harbinger, 1998.
Morris, Charles, G. and Albert A. Maisto. Psychology: An Introduction. 10th ed. Upper Saddle
River, NJ: Prentice Hall, 1999.

Read more: http://www.minddisorders.com/A-Br/Anxiety-reductiontechniques.html#ixzz2QvWNubmF

The term performance anxiety is used to describe the fear of performing, and is closely related to
stage fright. In work situations, performance anxiety is linked to the very intense stress felt about
the possibility of not doing the job adequately or successfully. While at times it might seem
difficult to do so, there are ways you can avoid performance anxiety at work. Most importantly,
you should try to maintain perspective when it comes to your job; while it might be a very
important part of your life, it is not your life. Consider how you can approach work tasks and
make them more manageable. Talking to others about your anxieties can also often help.
Maintain Perspective

Maintaining a healthy perspective on your work and life is probably the best way to avoid
performance anxiety at work. No matter how important your job is to you, keep in mind all of the
other things that play a big role in your life, such as family, friends, and hobbies. Do not allow
your job to ruin the satisfaction you get out of the many different aspects of your life. Jotting
down successes in a journal can also help you keep perspective, and see that you are more
successful than you realize. This may help you build confidence when stress about work
performance hits.