Herbal Supplements

Many herbal supplements have shown mild to moderate success at relieving many of the symptoms of anxiety. Some of the herbs that have had the most success include:

• Kava – Kava is a root herb that can be made into a beverage, but is usually provided in supplement form. Kava has compounds known as kavalactones. These compounds produce a feeling of relaxation that in the right dose can act as a potential herbal treatment for anxiety and stress. Unlike both medicine and other herbal remedies, kava also works quickly. It is estimated that you will start feeling its affects within 20 to 30 minutes after taking the supplement. Kava is not meant for those that drink excessive amounts of alcohol, but if you are suffering from anxiety, kava is a natural and powerful option.
• Passionflower – Passionflower has a long history of anti-anxiety use, but only recently are the supplements becoming more mainstream. The Maypop, or “Purple Passionflower,” appears to be the most effective with the least amount of side effects, and can be made into tea or candy in order to receive some of the medicinal benefits. Research is still being conducted on the effects of passionflower but so far the research has been encouraging.
• Inositol – Like passionflower, research into inositol has only recently begun, but the results have once again been promising. Inositol is a naturally occurring compound found in a variety of foods that can be extracted and given in higher doses to those suffering from anxiety related issues. Unlike kava and passionflower, inositol is not designed for general anxiety. Rather, it has the most support for panic disorder and obsessive compulsive disorder, as well as a few other psychological conditions.

Other supplements that have been considered for treating anxiety include St. John’s Wort, Sympaphyl, Valerian Root, Chamomile and several others. All have all received mixed results for treating anxiety, but are a preferred choice by many herbalists and herb enthusiasts. Some people receive more benefits from using these herbs than others, so you may want to experiment with them and see if you experience any anxiety reduction.

It’s also important to remember though that herbs can interact with prescribed medications, so before taking any herbal supplement it is a good idea to consult a doctor and make sure there are no potential interactions with anything else you may be taking. Kava especially has been shown to interact with any liver-metabolized medication, and some herbs produce allergic reactions or negative interactions with other herbs or medicines.

Effective Therapies

Therapy is easy the safest method of reducing anxiety because it involves no medicines or chemicals. It has also been proven effective at relieving the symptoms of anxiety for many people suffering from anxiety related conditions, and it is even more effective if it is combined with an effective medicinal or herbal treatment. Therapies for anxiety include:

• Traditional Therapy – Traditional therapies, like cognitive behavioral therapy, are still very effective at treating anxiety. Patients undergoing the full extent of these therapy treatments tend to experience a serious reduction in anxiety and are often taught coping strategies to prevent it from returning.
• Non-Traditional Therapy – For those that can’t afford traditional therapy or have not found success with that type of treatment, there are alternative therapies that many have found success from. Laughter therapy – designed to help reduce anxiety through prolonged laughter -  has been very success for those that suffer from mild psychology, while biofeedback has helped others control their own anxious states. Yoga may also have calming properties, as does meditation.

Whichever route you decide to take, the important thing is that you feel yourself experiencing benefits. Any therapy that helps you reduce your anxiety is a useful therapy, no matter how traditional or non-traditional it may be.

Successfully Treating Anxiety

These days, doctors are far too quick to prescribe potentially dangerous medications that may dull your senses or cause serious addiction. While many may still benefit from these medications, there are safer and more natural ways to treat anxiety. Many herbal supplements – especially Kava – have been shown to reduce anxiety symptoms, and therapy is one of the safest and most effective ways to experience a long term reduction in recurring anxiety. If you are willing to take a chance, you may find that any one of these options can work for you, and help you experience an anxiety-free life.

About the Author: Ryan Rivera has suffered through generalized anxiety, panic disorders and agoraphobia. His experience with recovery has motivated him to help others defeat their own anxiety issues.

Relaxing improves your focus

The best part of relaxing is; it improves your focus and concentration. The more focused you are, the more efficient you will turn. Hence take at least half an hour from your daily schedule to relax. Rather than committing mistakes and blunders, take a break from work and relax for a while. If possible reach office a bit early, close your eyes and don’t think of business or work, just relax and meditate, if possible. Make sure you don’t turn lethargic, but certainly allow your own self to relax completely.

After relaxing comes the action part

Once you have done this, next comes the action part. Now is the time to direct the thoughts to the work you are allocated with. Make a list of them, chalk out the priority in the number of task you have. You will find a logical progression in your mind and you will shape things up as per the priority set. At this juncture just jot down the day’s priorities in your daily in a still relaxed mood. And once you do this you are ready to start your day with new energy. And you don’t have to worry about anything else now, since you have your list and you are all focused in it.

Same rule goes at your personal level too

This same rule can be replicated at your home too, and you will find the similar result as you had at your workplace. Worrying about things too much seldom gives any result in achieving anything tangible. And this generally invites anxiety at your personal level. You have to therefore allocate some time to meditate or relax at home; similarly the way you did at your workplace. This will render you the opportunity to pinpoint the cause of your anxiety. So once you set your personal priorities, plan accordingly to implement them.

Final word

Relaxing and meditating can be instrumental in increasing your calmness and peace in two special ways. First, important thing is, meditation brings your serenity and calmness back in your life. And second thing you get through this act is that your quality of life improves. And therefore by using this tool you can help to recognize the real cause of worry. And later can plan to get rid of the worries by taking some preventive measures.

Learning to overcome social anxiety disorder can be an effective way to regain control over events that
are attended and quell the nervousness and fear associated with the special events.

Here are four ways that sufferers of social anxiety can begin to overcome the fear:

Exposure
Increasing exposure to social events and situations can help the person to become more in tune with
their body and learn the coping methods that can be used to get through these situations. Beginning
with small groups of people to create acceptance in the situations can be an effective way to overcome
the anxiety for larger groups of people.

Therapy
Getting to the bottom of what causes the social anxiety can be an effective way to overcome the anxiety
that is being suffered from. Therapy can include working with a psychologist or counselor that can help
the person suffering from social anxiety to learn the coping methods that are required in order to be
included in social situations without succumbing to the anxiety that is taking over the lifestyle.

Learning about the various types of therapy can be a great way for the person suffering from social
anxiety to help make the decision about which type is right for their needs and get on the road to
recovery.

Medications
Using medications that can be prescribed for social anxiety can be an effective way to correct any
hormonal or chemical imbalances in the brain that may be causing the anxiety. Medications can be used
to control symptoms and include SSRIs and benzodiazepines to reduce the effect that the symptoms are
going to have on the person that is suffering from social phobia.

Meditation and Natural Therapies
overcoming social anxiety doesn’t have to overcome yourself. Some medications and types of exposure
come with side effects that can create more anxiety than the social phobia in the first place. Using
alternative and natural types of therapy to overcome social anxiety can be an effective way to use
breathing, meditation, mantras and even natural herbs and teas to overcome the social anxiety and the
symptoms that are associated with it.

Each medication that is available for anxiety and panic has different types of symptoms that it is
effective in treating. In order to find the right medication, it is important for the patient to explain
clearly to the health care professional the types of symptoms that are being experienced, as well as
the frequency and duration of the symptoms. Using this information, the health care professional can
choose a treatment and dosage they feel would be best suited to the needs of the patient.

Here are some of the other aspects that should be considered when choosing a medication for anxiety
symptoms:

Side Effects
It is important to consider the side effects of the medication that has been chosen. Considering the side
effects in contrast with the other types of medications that are available as well as considering the

Consider the Symptoms
Considering the symptoms that the patient is experiencing helps the health care professional to
prescribe the right medication and dosage of the medication. Tracking the symptoms that are being
experienced and the frequency of the symptoms is essential. Many experts recommend keeping a
detailed journal of the symptoms in the case that the patient begins to the notice the anxiety affecting
their life.

Assess the Medication
Though it can take up to six weeks in order for the medication to begin to take effect on the symptoms
of anxiety that are being experienced, it is important to assess the medication and the results that have
been obtained since the treatments has begun. Considering the symptoms that were experienced pre-
medication and the symptoms experienced through the first four weeks, and the symptoms after the
adjustment period to the medication has occurred can help to determine whether the medication is the
right choice for the person suffering from anxiety.

Learning about the various medications and comparing the potential side effects and indications of the
medications can ensure that the patient is going to be able to eradicate the feelings of anxiety and help
to allow the patient to live worry-free.

Some of the impending panic attack signs include:

• An increase in the heart rate
• Rapid breathing
• Cold Sweats
• Dizziness
• Overwhelming sense of stress or fear
• Nausea
• Tightening of the chest

Panic attack symptoms can appear before the attack has started. Many people who suffer from panic
attacks may be aware of the impending attack for up to twenty four hours before the attack is brought
on, suffering from tightening of the chest as the first sign.

What are some things that sufferers can do to reduce the severity of the symptoms that are associated
with the onset of a panic attack?

• Focus on something that takes the concentration away from the anxiety and the panic that is being experienced
• Talk to someone, or have someone to call to rationalize the thoughts and express the panic that is being experienced
• Breathe through the panic attack to reduce the rapid heart rate calm the mind and breathe from the diaphragm

Learning to identify the signs of an oncoming panic attack can be tricky. It is important to be aware of
the situation, the thoughts and the symptoms that are occurring at the onset of the panic attack. Using
a journal or notes to track these thoughts can help to compare the notes to determine whether there
are any similarities in the situation and the similarities can be noted as triggers for the panic attacks.
Learning the triggers can be an effective way to stop panic attacks before the symptoms become out of
hand.

Learning to monitor the attacks and identify the triggers gives the patient options like learning to live
with the triggers and eventually become immune to the triggers of the anxiety attacks or can allow the
patient to learn to avoid the triggers if they are unable to overcome them.

Learning about the symptoms associated with social anxiety can help to quell the feelings that occur,
allowing the individual to understand the disorder and make the decision to seek treatment for the
social anxiety. Since there are a wide range of symptoms that can occur, many people are under the
impression that the symptoms are all mental – when in fact, anxiety can also be demonstrated through
physical symptoms associated with the body.

Sufferers of social anxiety suffer from a wide variety of symptoms that can be attributed with the
disorder, these may include:

• Nervousness that is associated with physical symptoms like dizziness or excessive sweating at the thought of taking part in social situations, or coming face to face having to speak to a person, even while appearing in events that require large crowds to be gathered.
• Suffering from anxiety about social situations but also realizing that the fears suffered through these situations are unnatural and must be addressed. Many times, children that suffer from social anxiety will not be aware of these fears – as they have not learned social cues.
• Avoiding social events is beginning to affect your lifestyle and friends and family are beginning to notice the avoidance of the social events, to a point where it is beginning to disrupt relationships.
• Avoidance of social gatherings and feeling anxious about being in public for a period of more than six months

If you are in fear that you are suffering from social anxiety, there are many types of treatments that are available but before the treatment can be created, the social anxiety must be diagnosed. Working with a mental health professional or psychologist can allow for the patient to be assessed and can help to determine the reach that the symptoms have on the behavior.

Recognizing the symptoms and the duration of the symptoms is often the point that most people
choose to seek help with their social anxiety. Using a notebook to track the symptoms that are
experienced, the duration of the symptoms that are experienced and the time at which the symptoms
come about can help the patient to trigger the times when the anxiety is being experienced.

Learning the methods to cope with social anxiety can be helped by finding support through the process
of suffering from the anxiety. Here are some of the places that sufferers can find support for methods
that can be used to deal with the social anxiety that is felt:

Support Groups
Finding support groups to help with the anxiety that is felt can help to feel as if there is another person
to identify with, reducing the isolating feelings that can be caused by social anxiety. Support groups are
available through many local chapters and organizations and are often available free of charge. Peers
can work together to create coping methods while learning new coping methods to reduce the fears
associated with social anxiety and phobia.

Familial Support
Finding support in the close knit group of family members or friends can feel as if the sufferer does not
have to explain themselves and does not have to explain the behaviors that are being exhibited. As well,
the sufferer can ensure that they are creating a strong support system through the family and friends
and feel as if they have people to rely on through the process of trying to overcome the social anxiety.

Traditional Therapy
Not only does therapy provider the anxiety sufferer an outlet to talk about the feelings that arise
because of the anxiety, it can also allow the person suffering from anxiety to learn the methods that can
be used to cope with the anxiety and techniques that they can use to overcome the social anxiety that
is experienced, allowing them to take part in seemingly normal activities without suffering from social
anxiety that can transition into panic.

Help Lines
For sufferers of anxiety that are unsure about a group therapy session or nervous about meeting with
a therapist, there are many options that are available that can help the person to gain encouragement
and assistance through help lines. Calling from home can ensure that the sufferer is in a comfortable
situation and can allow for positive results from the process of the therapy.

Finding support for anxiety and social anxiety can help to make social situations easier, helping you to
find your bearings in a social situation. Not only will techniques and methods be learned that work for
you and help to calm the anxious feelings that are present, but speaking with other sufferers of social
anxiety can help to overcome the fears and the symptoms that are associated with the anxiety.

Anxiety and Panic attacks can come at a minutes notice or they can build up over time. Don’t let anxiety attacks take over your life. Read over our site for more information on how to stop Anxiety and Panic attacks naturally!

]]> http://anxietysupport.org/can-you-relate-to-this-video/feed/ 0 http://anxietysupport.org/overcoming-anxiety-with-talk-therapy/ http://anxietysupport.org/overcoming-anxiety-with-talk-therapy/#comments Fri, 21 Jan 2011 23:48:40 +0000 Lisa Turner http://www.anxietysupport.org/?p=100 Talk therapy is an effective form of communication that can help you to overcome anxiety and many
other problems that may be taking hold on your life. It can be easily completed with a therapist or
counselor, as well as easily completed with a member of your own family or friend.

What is talk therapy? Talk therapy is just what it sounds like, it allows the person to talk about the issues
that are bothering them, and communicating the feelings can help the individual to take control of these
feelings and allow you to reduce the level of anxiety that is experienced on a regular basis.

There are three forms of talk therapy that are used, but cognitive talk therapy is the therapy that is most
often used for treatments that are dealing with anxiety. It allows us to stop dwelling on the negative and
literally change the way that we think. For example, if we were to meet up with a family member and
the family member seems to act negatively towards us it may cause us to feel anxious which can stem
an anxiety attack.

Rather than attributing the negative feelings towards yourself, this type of therapy allows you to
consider the other elements in the situation to reduce the stress. There were a number of reasons that
the person may have been short with you, perhaps they were having a bad day. Learning to change the
way that you think through the use of cognitive talk therapy can be a very effective way of reducing the
anxiety that is created with negative thoughts.

Though talk therapy can be completed with a friend or family member, most people seek the assistance
of a health care professional as the health care professional is going to provide a listening ear without
the feeling of judging, that can sometimes be created when the therapy is being completed with a friend
or family member.

Therapy sessions are available may be included in some health care plans. Even if you are unable to find
health care coverage, there are many free services that are available including help lines for people that
are trying to deal with anxiety on a daily basis and overcome the hurdles that are associated with the
diagnosis.

Talk therapy with a counselor has many benefits. Many times, saying the words out loud and speaking
out loud about the feelings that are being experienced can enlighten the situation and allow you to find
insights into the situation that you may not have noticed while considering the various situations in your
mind. This way, you can have an insightful conversation with someone that can help you to learn more
about yourself through simple conversation – because it will reveal more than you think.

Talk therapy opens up the doors and helps sufferers of anxiety to realize that the answers to overcoming
the fear all along have been within themselves, helping to find the power to take back the control of
their life.

Learning about each type of medication and comparing the medications that are available can be an
effective way to ensure that the medication is going to be effective, without wreaking havoc on the
bodily systems.

Common medications that are used to treat anxiety include:

Benzodiazepines

Benzodiazepines are commonly prescribed for generalized anxiety disorders, phobias and panic. These
medications can be an effective way to reduce the symptoms that occur with anxiety and are often
taken at the time that the symptoms are being experienced. Acting as a way to reduce the ‘edge’ that
comes with the panic, it can be an effective way to create a calm state once the beginning symptoms of
the onset of the panic attack are noted in the individual.

What are some of the side effects associated with benzodiazepines? Some of the common side effects
include drowsiness, lethargy or a decrease in their productivity as well as the inability to concentrate on
something for an extended period of time. Sexual side effects are common and some people experience
behaviors that they would not normally take part in as their impulses are amplified.

Tricyclic Antidepressants

Tricyclic antidepressants are often prescribed in conjunction with benzodiazepines for cases of panic
that include social phobia and OCD. Using the combination of medications, the panic can be alleviated
but there are some side effects that are included with the course of antidepressants that are taken on a
daily basis as they are integrated into the routine.

Some of the common side effects that are associated with the regular use of Tricyclic antidepressants
include sexual side effects including the loss of sexual desire and it can take up to six weeks in order for
the patient to begin to notice the effects of the medication. The patient should be fully aware of the
risks of stopping the medication before the course is begun, so they can realize the severity that comes
with the photo.

SSRIs

SSRIs ensure that there are adequate levels of Seratonin in the brain and can therefore alleviate some of
the symptoms that are associated with panic disorder and for sufferers of anxiety disorders.

It is important to understand the adverse effects that are present with using SSRIs, including the fact
that it can take up to twelve weeks for the medication to become effective on the symptoms that are
being experienced. In addition, it is important for the patient to understand that there can be aggressive
withdrawal symptoms

Anticonvulsants

Current research has demonstrated the effectiveness of anticonvulsants in the treatment for sufferers of
panic disorder, unfortunately, there is a high risk of developing hepatotoxicity especially in the instance
that there is an underlying condition that may affect the liver function. It is important to complete a
thorough investigation of the health before the medication is prescribed to ensure that the instance of
adverse effects is going to be reduced.