If you think you are suffering from anxiety...

[Shelly in IL]

Is there anything you can do? I don't want to wander into anti-depressants, because the responsibility of taking them scares me.(the suicide risks with uneven medications, etc.)

 

Just curious if there is a fix that doesn't involve the ad meds. Thanks.

[mytwomonkeys]

:grouphug: when i am suffering from anxiety, i try to focus on my diet (caffeine especially has an ill-effect on me when i'm stressed and anxious).

 

exercise helps me a great deal when i feel depressed and anxious (my head is so much clearer & my ability to react, respond, and cope is much better).

 

also, i'll look at my schedule and attempt to scale it back when possible, as it tends to be often that i simply have too much on my plate and feel overwhelmed.

 

if you have a spiritual practice, i find that is huge for me as well. i have time daily that i set aside to quiet myself and be alone with God & i participate in corporate worship weekly.

 

having said all of that though, there were a few years that i needed counseling and meds. in my early 20's i was very depressed and suicidal & i really needed to sort through all of that. i'm 40 now, and the practices above help me deal with everyday stresses & anxieties today.

 

i hope you find what you need to be experience well being again. depression and anxiety can be very difficult i know. :grouphug:

[SailorMom]

Horrible anxiety here - not now, but before.

Exercise and therapy helped. I hate to tell you this, though, but what finally saved me was Welbutrin.

[jplain]

As I've gone into perimenopause, I've noticed that I randomly feel anxious and unsettled. It does seem to be cycle-related, but like many things perimenopausey, it doesn't affect me every cycle. I first noticed it when I was going through a breast lump saga two years ago. My level of anxiety was (for me) much greater than it should have been, given the situation. At first I suspected it was a thyroid issue, and I'm still not convinced that my thyroid isn't a player, but medically my thyroid checks out okay.

 

Oddly enough, my morning cup of coffee doesn't matter at all, but dark chocolate (the good stuff!) definitely makes it worse. *sigh* I wish it was the other way 'round! :tongue_smilie: Yoga and adequate sleep help too.

 

Spending time sitting with my fears, something I learned from yoga teachers, is also helpful. I'd turn all my focus onto the fear and examine it, asking myself what the outcomes could be, and what (if anything) I could/should do to be proactive. After making some decisions, I'd tell myself: "This fear was useful because it nudged me to think about what needs to be done. Now that I know what I want to do, I need to let this anxiety go."

[Snickerdoodle]

I would go completely grain free (especially wheat) for 30 days.

[texasmama]

If I was suffering from anxiety and didn't want to use meds, I would seek out a good therapist who practices cognitive behavioral therapy.

[WistfulRidge]

Good diet, exercise every day, and animals. My anxiety pretty much disappears if I'm around animals - cats and dogs primarily, but pretty much any animal will do. Even better if I can touch said animal. I'm a completely different person around them.

[Runningmom80]

If I was suffering from anxiety and didn't want to use meds, I would seek out a good therapist who practices cognitive behavioral therapy.

 

Ditto. I need to go back to therapy.

[iluvmy4blessings]

Breathing exercises has helped me a TON. This is similar to what you learn in childbirth classes. Also, respiratory therapists will often give patients this contraption to breathe into after surgery. Someone on here probably knows what I'm talking about but I don't 'know the name of it. It is to expand your lungs. You have to be controlled and hold your breath for 10 seconds before letting it out. I have continued to use these exercises in my life when I feel anxiety which is a LOT. I used to be on meds for it but I am not now. I find that breathing has helped me a lot.

[angela in ohio]

Similar to what others have said. I used to suffer from horrible anxiety. I quit caffeine, I limit sugar, exercise daily, and I drink plenty of water. I make sure I sleep enough. When I get into a jag of sleepless nights and stat getting crazy, I take a sleeping pill for a few nights to 'reset" my cycle and get me back on track.

 

For smaller issues, I use the "what's the worst that could happen" trick (I know that doesn't work for everyone.) It usually puts things in perspective for me. For health worries, my faith helps a lot.

 

I create my own placebos, too. I have convinced myself that if I am feeling anxious, drinking a bottle of water and breathing calmly will help me. So it does. :D

 

It also helps to name it out loud. I get fairly quick waves of physical panic - 2 or 3 minutes - a few times a month, and those are the one thing I can't seem to get rid of. They are random, and they are totally different. So if I am with someone whom I trust (often I'm with dh,) I just tell them and they talk to me during it. That's very helpful.

Edited September 13, 2011 by angela in ohio

[Julie Smith]

I found this book helpful:

 

http://www.amazon.com/Calm-Energy-People-Regulate-Exercise/dp/0195163397/ref=sr_1_2?s=books&ie=UTF8&qid=1315923340&sr=1-2

[Perry]

I've had issues with severe anxiety all my adult life. Consistent exercise, a good diet, and eliminating caffeine was helpful, but I still had symptoms. Going on meds was the only thing that truly made life pleasant again. It took quite awhile to find the right med, but it was worth it, for me.

[gardenmom5]

depending upon the cause of the anxiety . . .

 

exercize - especially yoga were very helpful.

B vitamin complex - once I got going with it, I actually would notice if I *didn't* take it.

something really physical - I cleaned brick for awhile. I got some wonderful old brick covered with mortar. I could clean about ten at a time before my wrist gave out. It gave me something to hit, and I got cool old brick for a garden path.

 

I will state - there was a point my brain chemistry was so out of whack - I *had* to do meds for awhile.

[cottonmama]

Walnuts and fish oil helped me. (I was pregnant at the time and read that omega-3 supplements had been shown to help with postpartum depression, for which anxiety is one of the symptoms.)

 

I went from spending half the night awake, terrified of every sound I heard, to sleeping through the night. It was huge for me.

 

A year later (and no longer pregnant), I still notice that on nights when I freak out about every sound I hear, I realize I've haven't had my fish oil (or walnuts) for a few days.

[spaceman]

Depends on what you are anxious about (if anything in particular).

 

For me, I have to put forth effort into solving my problem and then remind myself that baby steps will get me there.

 

I often get overwhelmed with "stuff", so simple prioritizing helps. As does picking only 3 high-priority to-do's (aside from regular chore/education stuff) to do each day. I can accomplish 3 and then feel good that I'll do 3 tomorrow. :)

[curlylocks]

I have suffered from anxiety and found the following helpful:

 

- eliminate caffeine

- cut back on chocolate & sugar

- increase water intake

- vitamins (specifically b-complex, calcium/magnesium and d)

- exercise

- regular bedtime routine

- chamomile tea helps just before bed

- deep breathing

- focusing on God's Word

[UnsinkableKristen]

I have intermittent anxiety. I'm a naturally anxious and tightly wound person, but occasionally it gets completely out of control - usually while pregnant.

 

These suggestions have been FANTASTIC. Thank you all so much, I'm making sure to save this thread so I can revisit it when needed. :001_smile:

[Misty]

Change your diet - consider a gluten-free trial.

 

Take probiotics (important!)

 

Consider a product such as St. John's Wort or 5-HTP.

[Misty]

That didn't work for me. I've been mostly grain free for over a year and I still have days with very bad anxiety.

 

*Mostly* grain free isn't the same as being grain free. The slightest crumb of gluten can set you back months.

 

Do you take probiotics? This is just as important as going grain free. If you have yeast issues, grain free alone will not fix the problem. It might help it, but won't fix it. You have to address gut flora. Many psychs are beginning to add probiotics to their patients' daily regime. Recent studies have all but proven the brain/gut connection.

 

ETA: I should probably mention that I suffered from debilitating anxiety with panic disorder and pure obsessional OCD all throughout my 20's. It wasn't until I removed gluten and cleaned up my gut health that I was able to wean from my SSRI for the first time and not have ANY issues with anxiety. It's a long process though.. It takes about 2 years for adults to heal from gluten damage and restore proper gut flora.

Edited September 13, 2011 by Misty

[Homemaker]

I just ordered a highly recommended book called "The Mood Cure" specially to help with my anxiety (I think having kids has really thrown off my brain). Anyways, I have heard good things about it she recommends good supplements,

[Mom-ninja.]

Get tested for physical problems. Turns out my anxiety is due to celiac and thyroid problems.

[CourtneyMI]

Breathing exercises has helped me a TON. This is similar to what you learn in childbirth classes. Also, respiratory therapists will often give patients this contraption to breathe into after surgery. Someone on here probably knows what I'm talking about but I don't 'know the name of it. It is to expand your lungs. You have to be controlled and hold your breath for 10 seconds before letting it out. I have continued to use these exercises in my life when I feel anxiety which is a LOT. I used to be on meds for it but I am not now. I find that breathing has helped me a lot.

 

This contraption is called an incentive spirometer (spelling may not be correct). We used to use these on my patients after they had their joint replacement surgeries. People hated it but it helped prevent pneumonia.

[ThelmaLou]

Along the lines of getting good sleep, I've found that Melatonin sublingual tablets work wonders for me. During recent ongoing health issues, I would wake up panicky and not be able to go back to sleep. Then I'd be exhausted the next day, which compounded the anxiety.

 

I've also started taking once daily "power naps" for 20-30 minutes or so. This improves my energy level, which helps with my anxiety.

 

Taking baths in the evening seems to help, and giving myself permission to reduce schedule stressors is helpful too. When I'm anxious, I start cutting out any optional activities to give myself room to breathe and sort through whatever I've got going on.

[Ria]

L-theanine (1 capsule twice daily) can help. Exercise is a must...do at least 30 minutes of strenuous exercise daily (afternoon is best for me; that's when I begin to feel more anxious). I've also found that listening to music w/ my ipod and earbuds works wonders because I can tune out the world that way. Also, I make time for reading daily...stupid novels that suck me in and take my mind away. :)

 

Another thing I have that really helps is a StressEraser. It's pricey, but boy, the results are amazing.

 

http://stresseraser.com/

[Dolphin]

Therapy. Anxiety is something that responds really well to therapy.

 

Good nutrition, including vitamins

 

My therapist gave me the book from Panic to Power. It really helps me.

[Negin]

Shelly, sorry you're going through this. :grouphug:

Good for you for not wanting to go on meds.

I've only had time to read some of the replies. Sorry if I'm repeating what others have said already.

Here's some info I have.

 

As someone else mentioned - or maybe it was more than one person - if you have a spiritual outlet, wonderful. I find that that helps me immensely.

 

Positive Thinking Every Day by Norman Vincent Peale - great book

 

Man’s Search for Meaning by Victor Frankl – if I could, I would give a copy of this to almost every friend and acquaintance - my all-time favorite self-help book

 

Some other books that may be of help. Have not read these, but have heard very good things about them.

The Anxiety Book: Developing Strength in the Face of Fear by Jonathan R. T. Davidson, Henry Dreher

The Worry Cure: Seven Steps to Stop Worry from Stopping You

Natural Prozac by Joe C. Robertson

 

SUPPLEMENTS

I always believe in a healthy diet first and foremost. Supplements come after. I've tried and taken most of these. Not all. I don't take supplements every single day. I usually like to give myself a break 1-2 days a week. I also take a break from certain supplements for a month or so at a time. The body, otherwise, becomes overly efficient and the supplement, I find, is not as effective, as when I take a break from it. Vitacost.com and amazon are both great for supplements. Good prices and helpful reviews.

 

St. John’s Wort – 300-1000 mg

To raise serotonin levels

Help relieve chronic insomnia

Help relieve mild depression – especially if you’re healthy and not taking other medications.

Because this herb can sensitize the skin to sunlight, take it in the evening after the sun has set.

 

Magnesium – depression and anxiety are symptoms of a magnesium deficiency

Magnesium is crucial for the synthesis of serotonin and other neurotransmitters. Magnesium is usually lacking in those with depression. In fact, one study reported “rapid recovery from major depression” after treatment with magnesium, and found that magnesium helped relieve the anxiety and insomnia often associated with depression.

Many women have an undiagnosed magnesium deficiency ,which can contribute to anxiety.

Some say to take equal amounts of calcium and magnesium.

For most people on a healthy diet, 500 mg of each supplement should be enough.

If you have symptoms of magnesium deficiency (and most of us do!) – if you’re feeling edgy, have muscle cramps, suffer insomnia, crave chocolate, or notice increased urination, adjust your calcium-magnesium ratio, so that you’re taking at least as much magnesium or—ideally—twice as much magnesium as calcium.

400-1200 mg daily of Magnesium is helpful but use according to bowel tolerance. Your body knows how much magnesium you can tolerate from bowel tolerance – take as much magnesium as your bowels can tolerate

If you can, add 100 mg of magnesium to your nutritional supplements, and increase it by 100 mg every few days until your stools are soft, but not uncomfortably loose.

Take in divided doses and with meals to ensure optimal absorption – preferably more at night

Some say to not take magnesium with calcium - I think that that is preferable.

Calcium, magnesium, and many other minerals are best absorbed when they are bound to an acidic carrier such as citrate, aspartate, picolinate, or amino acid chelate. Minerals need an acidic base to break down and get used.

The most absorbable forms are magnesium citrate, glycinate taurate, or aspartate, although magnesium bound to Kreb cycle chelates (malate, succinate, fumarate) are also good.

Avoid magnesium carbonate, oxide, sulfate, and gluconate. They are poorly absorbed (and the cheapest and most common forms found in supplements).

Side effects from too much magnesium include diarrhea, which can be avoided if you switch to magnesium glycinate.

People with kidney disease or severe heart disease should take magnesium only under a doctor's supervision.

[Negin]

GABA CALM – take sublingually before bedtime or a few hours before sleeping

100-500 mg daily

Try to avoid eating or drinking anything for 20 minutes before and after taking this

YOU LACK GABA IF YOU:

• Frequently experience back pain or muscle tension

• Worry excessively

• Often feel nervous, jumpy, or anxious

• Sleep problems

• Stress-related physical symptoms: headaches, IBS, and muscle aches

• Elevated cortisol levels which can lead to belly fat

• Are an emotional eater

GABA is the brain’s natural calming agent.

• Helps de-stress

• Relaxes muscles

• Suppresses cravings and helps curb emotional eating.

• Anti-depressant

• Helpful for day-to-day anxiety

 

5-HTP

Helps with:

• Sleep problems – quality and duration

• Emotional eating and evening cravings – helps suppress appetite

• Anxiety and depression as it increases serotonin levels

• Melatonin production

• Serotonin production

Best if taken sublingually - opening the capsule and pouring the contents on your tongue.

Try to avoid eating or drinking anything for 20 minutes before and after taking it.

No more than about 3 capsules a day – can safely take up to 400 mg per day – although most need less.

Loses its efficacy if taken every single day – best if you take breaks – sometimes alternating days – and sometimes take a break for an entire month or so

It may take 1-2 weeks to notice any effects and up to 6 weeks to notice the full benefits.

Be cautious about taking this if you’re on anti-depressants

 

L-TRYPTOPHAN may help mitigate insomnia and depression by boosting serotonin and melatonin levels in the brain

May help cure night-time waking

500-1000 mg before bed

 

Vitamin B12 converts amino acids to those all-important brain transmitters, serotonin and norephinephrine. Vitamin B12 helps the body make SAM-e as well, a compound that’s involved in optimal neurotransmitter production and function. Low levels of SAM-e can lead to depression.

The sublingual or time-release form is the best absorbed

Doses of 500-1000 mcg are the usual recommendation

Oral vitamin B12 isn't well absorbed; you may need up to 1 or 2 mg daily.

Ask your doctor about B12 shots or doses you can take under the tongue.

 

Zinc is required by the brain in order to produce GABA, a compound that eases anxiety and irritability.

25-50 mg per day

DO NOT TAKE MORE THAN 100 mg

Use zinc gluconate lozenges or OptiZinc for best absorption

According to a study, women who took a daily zinc supplement in addition to a multivitamin for 10 weeks experienced significantly less anger and depression than those who took only a multivitamin.

 

Valerian is used in Chinese medicine for insomnia. This herb promotes relaxation and curbs anxiety.

Take 400 to 800 mg in divided doses throughout the day.

[Negin]

The Bach Flower Remedies represent a form of psychotherapy in a bottle, a noninvasive modality to address negative emotional states like:

• Anxiety

• Depression

• Impatience

A Welsh homeopath, Dr. Edward Bach recognized in the 1920s that, if herbs have healing powers, so must flowers. Over many years, he experimented with numerous flowers and trees to create a total of 38 plant-based Bach Flower Remedies.

Bach Rescue Remedy is used in many emergency rooms to help alleviate trauma.

Centuary is useful for boundary issues, especially for people who give too much of themselves

Impatiens is good for irritability and short tempers.

Oak is for those determined types who struggle on (despite setbacks) through adversity or illness.

Rock water can ease tension for those who tend to be hard on themselves.

 

Rhodiola rosea is an excellent addition to any stress-reduction program – along with exercise, daily meditation, prayer, more rest, a healthy diet, and specific supplements

• Increases energy

• Alleviates depression

• Helps with weight loss

• Relieves mental and physical fatigue

• Stimulates brain chemical production – norepinephrine, dopamine, and serotonin – which all help you think and feel better

• Improves sleep

• Improves mental alertness

• Improves short-term memory

• Enhances weight loss

The amount of Rhodiola you need to take is not critical.

High or low amounts of this her both work.

Not all Rhodiola supplements are equally effective.

Any Rhodiola you buy should be standardized extract and say Rhodiola roesa on the label.

Nature’s Way

Planetary Formulas

HerbPharm

 

Melatonin is a natural hormone that promotes sound sleep.

Acts as an antioxidant - early in life, the body produces an abundant supply, but as we age, production steadily declines

Helpful for more difficult insomnia

Cleans the toxins and free radicals from cells

Helps protect cells from DNA damage

Designed to prevent toxins from entering your brain

Has been shown especially effective at preventing free radical damage to cell membranes (one of the prime targets of EMFs from cell phones etc)

If melatonin is taken in the evenings, tumor growth may be slowed

Decreases anxiety by stimulating GABA (a brain chemical that calms you down)

Supports your immune system by regenerating your thymus gland – the center of immune function

In one study, breast cancer cells were dosed with the same amount of melatonin you’d find in a young, human body. Growth of these cancer cells was blocked by 75%. At the very least, this suggests that melatonin could be an important hormone in protecting against breast cancer. Melatonin has been used in high amounts – 20-40 mg – to protect against cancer.

Helps thyroid gland produce T3

Protects your bones

Helps body use zinc: a mineral needed to lower stress and increase appetite

Slows down graying hair

WHY WE NEED MELATONIN

When we stay up late at night or work night shifts, we keep our body from producing melatonin. This increases the risk of hypertension, heart disease, migraines, diabetes, obesity, and cancer. Studies show women night-shift workers have a 500% higher risk of breast cancer and male night shift workers have a 50% increased risk of colorectal and bone cancer. While not realizing it, many people increase this risk with inconsistent sleep/wake schedules - late night studying or partying or shift work schedules.

After the age of 45, melatonin levels decrease.

Melatonin is the only hormone supplement that’s safe to self-medicate.

GUIDELINES

• Start with 1 mg just before bedtime. Take 2 hours or less before bedtime. If this is not effective, gradually increase dosage. Melatonin dosages vary from individual to individual ~ and most do not need the highest dose. Ease into melatonin in increments. Some take up to 20 and even 40 mg.

• Do not take melatonin every single night – a few nights a week

• Do not take melatonin during the day.

• When you awaken after melatonin-assisted sleep, you should feel refreshed – not tired or groggy. If you do experience grogginess, reduce the dosage.

• Do not give to children

• If you wake up in the middle of the night, you can take another 1-5 mg.

NATURAL SOURCES

Walnuts

Fiber-rich foods such as brown rice, oats, and quinoa

Cherries—when tart—and their juice

[Negin]

NUTRITION

Amino acids help the body produce neurotransmitters that affect your mood. The body uses the amino acid L-tryptophan to make serotonin and the amino acid L-tyrosine to make norephinephrine. Amino acids are found in turkey, cheese, chicken, fish, beans, almonds, avocados, bananas, and pumpkins seeds.

 

Zinc is required by the brain in order to produce GABA, a compound that eases anxiety and irritability.

Zinc is found in oysters, crab, turkey, lentils, barley, yogurt, and pumpkinseeds.

 

Look for foods that are high in the amino acid tryptophan. This amino acid may help mitigate insomnia and depression by boosting serotonin and melatonin levels in the brain.

Whole grains – Fiber-rich foods such as brown rice, oats, and quinoa

Sunflower Seeds

Fruit – Bananas, mangoes, figs, and dates

Tuna, turkey, whole grain crackers, yogurt

[Negin]

EXERCISE is key

Do something that you enjoy - even if you don't, once you get into a routine (say after 6 weeks, you'll see amazing benefits). Whatever you choose, it will help. I’m convinced that if my dad didn't exercise, he would never be so upbeat. That and prayer. When my Dad gets frustrated or upset, he goes out for a walk or a swim. I'm not as disciplined as he is. But he's an example to me. Exercise will calm you down, lift your mood and help with depression.

People who exercise for 30 minutes 3 times a week see mood improvements similar to those who take the antidepressant Zoloft.

Many yoga poses and the regular practice of yoga help relieve symptoms of depression and anxiety.

Take a walk for well-being – walking or just being outdoors helps greatly with depression and anxiety

 

OTHER TIPS

Vanilla is calming and boosts serotonin levels in the brain. Just like comfort food, vanilla can bring us back to a place of security and peace. Burn a vanilla-scented candle or inhale the aroma of vanilla beans.

 

Lavender contains linalool, a substance that blocks the stress response in the body and relaxes the muscles.

Perfect if you have neck and shoulder pains

Add 6 drops of lavender essential oil to your moisturizing lotion.

 

COGNITIVE BEHAVIORAL THERAPY

I've heard great things about Cognitive Behavioral Therapy.

 

http://www.nacbt.org/whatiscbt.htm

 

MINOR DEPRESSION VERSUS MAJOR DEPRESSIVE DISORDER (MDD)

Minor depression is a transient and time-limited condition.

Feeling blue from time to time, usually in response to a stressful or traumatic life situation – such as: a painful divorce, a scary medical diagnosis, or the loss of a job

But if your blues last longer than a few weeks, or if they occur outside the context of a major life change, you may have MDD.

[Shelly in IL]

Now, how do you know which to take, because I'm sure you'd pick only 1 or 2 at most. Do you see a naturalist or how do i find out more?

[Negin]

Now, how do you know which to take, because I'm sure you'd pick only 1 or 2 at most. Do you see a naturalist or how do i find out more?

Actually, I take most of them, but not every single day. I usually don't take any supplements on weekends - to give my body a break.

I do take Magnesium about 5 days a week. If I were to pick just one out of all these, that would be it. Most of us are deficient in magnesium.

If depression is a problem, I would also add in St. John's Wort.

If insomnia is a problem - Valerian/Melatonin/L-Tryptophan are all helpful.

GABA and 5-HTP are great, but not as essential.

I've never tried Bach Flower Remedies, but have heard fabulous things about it.

Never tried Rhodiola either.

The others I may alternate. One day, GABA Calm, another day 5-HTP, or maybe melatonin. Depends on what works for you. How you react. How sensitive your body is. My body is not that sensitive at all and can tolerate most things. Also depends on your budget.

I do find alternating supplements at times, varying the dosages, and taking breaks from them help. If you do the same thing day in and day out, your body will become sort of desensitized to it. Hard to explain, but I think that the body sometimes needs a challenge. When I take a break from Valerian, for example, and then start taking it again - a break of about a month - it works far more effectively.

[Denisemomof4]

when I put my mom on Hospice, (she lived and died in our home) I absolutely needed medication for anxiety. After she died, I tried to go off my meds but I couldn't without having severe chest pains and palpitations. I started to take L-theanine and was surprised that this was strong enough to control my symptoms, allowing me to get off my meds. It comes from green tea.

[Negin]

I have The Diet Cure and have found it to be very helpful. Her other book is one that looks very good. Heard great things about it.

Here's her site.