Personal Counseling Program --0203
James Hall, 2900 Bedford Avenue, Brooklyn, NY
11210-2889 Tel: 718-951-5363 Call for fax
Treating Anxiety and Stress
There are many things you can do to reduce your levels of anxiety and
stress naturally. The list that follows may be helpful to you in dealing
with your own anxiety, nervousness, and irritability. Please consult
with your nutritionist, physician or mental health provider to discuss
which approaches might be best for you.
Anxiety Reducing Strategies:
Gradually reduce your sugar intake as
low as possible. Too much sugar disrupts our metabolism and strips
the body of essential nutrients. Watch out for packaged and canned
food. They are laden with hidden sugar. And donít just go and replace
the sugar with artificial sweeteners. As reported on 60 Minutes, Aspartame
is implicated in many health problems, including anxiety reactions,
dizziness, convulsions, etc.
Reduce your intake of alcohol and tobacco.
Both of these items cause major disruptions in our biochemistry and
are leading causes of death in America.
Eliminate or drastically reduce processed
grains as much as possible. This includes white bread, pasta,
biscuits, cakes, pizza, etc. You can eat whole grains but be careful.
Many people are allergic to wheat and other grains.
Try to eat protein at every meal, especially
breakfast. Protein is a very stable energy source. This will stabilize
your insulin levels and foster proper neuron functioning. Soy products,
lean meat and fish are good protein sources.
Eat lots of vegetables. Carbohydrates
help us to manufacture serotonin. This chemical is important to the
regulation of our moods.
- Gradually cut out coffee over a period
of a week or so to prevent severe withdrawal.
- Drink a lot of water. Water assists the
body in eliminating biochemical waste.
Exercise regularly. Exercise releases
endorphins, natural morphine like chemicals that make us feel calm
and contented. Exercise increases self-esteem, lowers body weight
and assists the body to function properly.
Learn how to practice meditation or some
form of deep relaxation. Meditation has many positive physiological
and psychological benefits. It decreases tension, activates the parasympathetic
nervous system (which slows our bodies down and gets us out of the
stress mode) and slows biological aging.
Avoid foods to which you allergic. This
is a key element in any anti-anxiety program. Eating foods that are
bad for you causes intense anxiety or depressive symptoms. Many people
are allergic to grains, including wheat and corn, beans, and most
- Avoid MSG!
Think of talking with a nutritionist about supplementing
your diet with vitamins and minerals. Especially take B1, B2,
B6, folic acid, vitamin C, and magnesium. These nutrients function
to manufacture neurotransmitters. Selenium may even protect the neurotransmitters
from damage. Zinc, B6, iodine, folic acid, and B12 are essential to
the development and functioning of the nervous system. Free form amino
acids can also be taken if necessary. GABA (gamma-aminobutyric acid)
is especially good for panic attacks and regulating the entire nervous
system). Calcium supplements also produce calmness.
There are many herbs that are beneficial
in the treatment of anxiety. Valerian Root, Passion Flower, Chamomile,
Skullcap and Dandelion are very helpful in fostering relaxation.
Eat six small meals throughout the day.
This will help you maintain a balanced energy and coping level.
Donít pressure yourself to make
all of the changes listed above all at once. We all change at our own
pace. The important thing is that you have made the decision to take
responsibility for your health. Educate yourself about health issues
. Consult with a nutritionally oriented physician, a nutritionist, or
mental health professional to discuss which changes may be most important
for you. If you are in psychotherapy or under a doctorís care, you may
find your progress increasing as your body regains itís health and balance.
Please keep in mind that these suggestions
are not a replacement for seeing the appropriate professional to discuss
For More Assistance:
If you wish to speak to someone
about feelings of anxiety and stress or other personal issues, you can
make an appointment to see a personal counselor at the Personal Counseling
, 0203 James Hall, 718 951-5363. All sessions
are free and confidential.