Judith Hanson Lasater
Anxiety is one of the most common emotions we feel. We are anxious about everything from being late to work to the effects of world terrorism.The interesting thing about anxiety is that it is often created from our thoughts about the future. We cannot be anxious if we are truly present in this moment. Even in moments in which our life is in immediate danger, we focus on the danger at hand and thus are not anxious. The next time anxiety arises in you, know that this feeling springs from the thoughts you tell yourself about what ‘might happen’ not from what is actually happening.To help you become aware of these thoughts and thus to be more free of them, try this simple yoga pose. Lie on the floor near a couch or soft chair. Swing your legs up on to the chair, knees bent, and lie back. Support your head and neck with a small pillow and cover your eyes with a soft cloth. Place your arms out to your side and take ten long slow and even breaths. When your mind strays to worrying or anxiety, return to taking long slow breaths. Stay in this pose for up to 15 minutes. Practice daily for best results. Contraindicated after the first trimester of pregnancy.
Judith Hanson Lasater, Ph.D., PT, yoga teacher since 1971 and author of five books including Relax and Renew: Restful Yoga for Stressful Times.Elizabeth Somer, M.A.,R. D.
Anxiety increases requirements for several nutrients, including the B vitamins, the antioxidants such as vitamins C and E, calcium, iron, magnesium, selenium, and zinc. A diet low in any or all of these nutrients only escalates stress-caused damage to the body. For example, low vitamin C raises cortisol levels, aggravating the stress response. Anxiety increases magnesium losses, which also aggravates the stress response. In short, to cope better and stay healthy eat well prior to and during times of anxiety, by following these rules: 1) cut out or cut back on caffeine, which only aggravates the stress response and blocks absorption of important nutrients, such as iron; 2) limit or avoid alcohol, which interferes with a good-night’s sleep; 3) keep supper light and eat your biggest meal by mid-afternoon; 4) drink water to help curb dry mouth and heart palpitations; 5) say no to sugar, which aggravates tiredness and anxiety; 6) focus on fiber- and antioxidant-rich beans, fruits, vegetables, and whole grains to keep you regular at a time when you otherwise might suffer from cramps and constipation; and 7) eat regularly by spreading your food into little meals and snacks throughout the day. Finally, exercise every day to burn up the stress hormones and relax the body for a good night’s sleep.
Elizabeth Somer, M.A., R.D., is author of several books, including Food & Mood (Owl Books, 1999) and Nutrition for Women (Owl Books, 2003).Nancy Welliver
Generally, people feel anxious when they perceive a lack of control or predictability in their environment. There are a few techniques that I’ve implemented to counter these perceptions. The first is to recognize the element of choice in life. Many walk through their day anxious and angry because they ‘have’ to do things. Wrong! We are choosing to do these things because we get something out of doing them. For example, I had one of the best commutes in the world, driving through the Napa Valley. For various reasons, I decided to move to Seattle. Now, when I’m frustrated at being stuck in traffic, I take a deep breath, smile to myself, and remember that I chose this and am thankful for the traffic, because along with it I have the lifestyle that I came to Seattle for. The next point is gratitude. Most of us spend more time looking at what we don’t have, what we haven’t achieved, etc. rather than focusing on what we do have. When I find myself in that place, I take a deep breath, smile to myself, and remember that I eat every day, have a place to live, a way to make a living, and have touched other’s lives in a positive way. Lastly, establishing routine in your daily life can provide structure and ease anxiety. Wake at the same hour, have established mealtimes, go to bed at the same time, etc… and remember to breathe! Anxiety is something you can take a pill for, but instituting these changes can help in a deeper way.
Dr. Nancy Welliver has been a practicing naturopathic physician for the last eleven years and is currently a faculty member at Bastyr University.
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