10 Easy Steps To Help Reduce Anxiety

The Bodyguard - Christine Barnes

Some symptoms of anxiety may be confused with depression and anxiety symptoms are endemic in depression and general mood disorders.

Possible Symptoms

Excessive worry, Restlessness, Fatigue, Concentration problems, Irritability, Tension or sleep disturbance, Trembling, Sweating,Panic & fear, Heart palpitations, Dizziness

Possible Causes

Depression, Underlying genetic predisposition, Environmental factors, Genetic inheritance, Abnormal Serotonin, Noradrenalin and GABA transmissions, Pre existing Psychology and/or Emotional issues, Stress, Alcohol abuse, Menopause, Adrenal exhaustion, Nutritional deficiencies, Over active Thyroid,

Recreational Drug Use, Hormonal Disruption, Compromised Fatty Acid Absorption.

Women are twice as likely to experience anxiety than men.

Foods to avoid

Alcohol, Excess Sugar,  Caffeine, Refined Carbohydrates.

Identifiable Food Allergies

Foods to Embrace

A health promoting diet rich in whole, natural unprocessed foods, especially high in plant foods; vegetables, whole grains, beans, seeds and nuts.

Small wild cold-water fish between 2 – 5 times per week.

Lifestyle to embrace

Massage, Aromatherapy, Exercis (Caution should be adopted if you are anxious and have repiratory or cardiovascular symptoms, as symptoms may be exacerbated with exercise and this in turn may increase anxiety.  In some people respiratory distress may also provike a panic attack), Calming Activities or Hobbies, Relaxation Therapy, Meditation,  Cognitive and/or Behavioural Therapy, Acupuncture

Lifestyle to avoid

Smoking 

And in Consultation with your Natural Medicine Practitioner consider:-

Botanical Medicines – Valerian, Kava, Passion flower, Lemon balm, Ginkgo, Skullcap, Californian poppy, Zizyphus, Withania, Rhodiola, Crataegus, Remotiv 

Homoeopathic Remedies - Aconite, Arg Nit, Phosphorus, Arsenicum, Gelsemium

Prescribed Practitioner Only Supplements - Magnesium. Selenium, Vitamin C, Thiamine (Vitamin B1)

Niacin (Vitamin B3).  Mega doses are often needed.

Multivitamin and mineral may also be needed.

10 Easy Steps To Help Reduce Anxiety

1.    Eat a nutrient rich, plant based diet.

2.    Eat small wild cold-water fish between 2 – 5 times per week.

3.    Avoid caffeine, nicotine, sugar, alcohol and recreational drugs.

4.    Exercise daily (see caution above).

5.    Take a high potency multi vitamin and mineral supplement.

6.    Organise a good work/ life balance.

7.    Enjoy time with friends and family.

8.    Have regular massage therapy

9.    Practice daily relaxation exercises.

10.  Practice daily breathing exercises e.g. alternative nostril breathing.

For more information about managing  anxiety, contact The Bodyguard on 0421 379 615 or email christine@thebodyguard.com.au

If you are depressed or finding it hard to cope, help is available 24 hrs a day at Lifeline 13 11 14 24.

Pizzorno, J., Murray, M. Joiner-Bey, H., (2008) The Clinician’s handbook of Natural MedicineElsevier, St. Louis, Missouri, USA.

Trattler, R., Jones, A., (2001) Better Health through Natural Healing. Hinkler Books, Victoria, Australia.

Sarris, J., Wardle, J. (2010) Clinical Naturopathy, An evidence-based guide to practice.  Elsevier, Chatswood, Australia.