If you
suspect you have an anxiety disorder, I urge you to get the appropriate
diagnosis and treatment from a mental health professional. But in addition to
cognitive behavioral therapy (CBT) and medication, there are some things you
can do on your own to enhance your treatment.
These approaches can also help those of you
who may find yourself worrying or anxious at specific times in your life, but
who don't actually have an anxiety disorder. One warning: An anxiety disorder
is a serious medical condition requiring a professional's help. Do not try to
substitute these options for professional help.
Kava. Numerous studies find that this herb, a member of the black pepper
family, works better than a placebo to reduce symptoms in people with
generalized anxiety disorder (GAD). Kava can interfere with how your body
metabolizes certain medications, however, so, as with any supplement, check
with your health care professional first.
Inositol
(vitamin B8). Studies find that supplementing with
12 to 18 grams a day works about as well as selective serotonin reuptake
inhibitors (SSRIs) like fluvoxamine (Luvox), and better than a placebo, to
reduce the intensity and frequency of panic attacks. Other studies find
inositol works better than a placebo to reduce symptoms of obsessive compulsive
disorder (OCD).
Herbal
teas. Valerian and passionflower have long been
used to calm nervousness and treat anxiety, although there are no studies
showing they're effective in treating anxiety disorders. However, I believe
that any time you brew a pot of hot tea and sit in a quiet place to sip it, you
will feel better.
Acupuncture. There is some limited evidence that acupuncture may help reduce
the symptoms of GAD. As with many alternative remedies, I think the
effectiveness is often individual. If you are comfortable with acupuncture,
talk to a licensed acupuncturist about the possibility of using it as an
adjunct treatment for your anxiety.
Journaling. I know that when I can't sleep at night, writing down what I'm
worried about or making a list of everything I have to do clears my mind and
allows me to fall asleep. You might try this when you feel your mind going
around and around the same groove.
Applied
relaxation. Relaxation techniques such as meditation,
progressive muscle relaxation and systematic breathing, can all reduce stress
hormone levels. Studies suggest they can also improve symptoms of GAD nearly as
well as CBT and may provide some benefit in panic disorder. I suggest taking a
class at your community hospital or recreation center to learn the proper
techniques.
Exercise. You knew this would be here, didn't you? We know that exercise is a
terrific treatment or treatment addition for depression, boosting levels of
feel-good hormones. So it's no surprise that studies suggest the same benefits
for anxiety disorders. One interesting study found levels of the
neurotransmitter gamma aminobutyric acid, or GABA, increased in yoga
practitioners after a 60-minute session compared to people who just read for 60
minutes. This is important because studies find low levels of GABA in people
with some anxiety disorders, particularly panic disorder. In another
interesting study, researchers used a drug to stimulate a panic attack in 15
healthy people after they either exercised or rested quietly. Just six
participants had a panic attack after exercising, but 12 had one after resting.
I don't think you have to train for a marathon, but a daily walk sure wouldn't
hurt!
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