From a Johns Hopkins "Health Alert" I got a few months ago." Singled
out cancer pts. as a particularly vulnerable group.
Managing Anxiety Without Drugs
Do you worry excessively? Johns Hopkins provides nine strategies to
help you take control of your anxiety. We live in anxious times, full
of bad news. We worry about our families, our country, our basic
health and safety. But while a little bit of worry can be a good thing
-- it can steer us away from taking unreasonable risks, for instance
-- free-floating anxiety can be paralyzing, unproductive, and self-
defeating. [Etc.]
Anxiety tip #1:
Notice and name. The first step is to identify your patterns. What
specific triggers are linked to your anxiety? Notice what sets your
anxiety in motion, and give it a name. Once you bring it into the
forefront of your consciousness, you can begin to make sense of it and
then to address it.
Anxiety tip #2:
Develop a plan. Many of us run ourselves ragged by not addressing our
worries. Write your specific worry down, and then develop a plan to
address it. Tackle one or two worries at a time. Once you've completed
those, go on to the next on your mental list. This task-oriented
process can give you a feeling of satisfaction; more importantly, it
makes you feel less vulnerable, more in control of your life.
=== > I think this would help. My worry is that T. will be put on ADT
when he sees the doc in early January, and specifically, that it will
ruin his job. Ted works in medical advt'g, doing writing/editing, and
it's absolutely critical that he be able to pay attn to detail. This
job is essential to T's happiness.
..
Then there's the "weepies." I know that dear Hughie had mood swings
and crying fits. But at least he managed to have the the worst of
them in church. Like the time he broke down while watching a pageant
about Jesus. Such piety. But imagine trying this at work.
Any ideas?
Anxiety tip #3:
Move. Exercise is one of the best self-treatments for anxiety
available. [Etc.]
====> Ted does this, and it works for him. Told him yesterday he
needs liability insurance, because someone might bump into his rock-
solid body and be injured. Would be sad to see those muscles turn to
jello.
Anxiety tip #4:
Breathe. A number of breathing techniques can alleviate anxiety. For
one thing, many people find that when they're anxious, they breathe
shallowly, from the upper chest -- and when breathing is shallow and
fast, the body responds with an increase in heart rate, blood pressure
and stress hormones. In bad moments, they might even be holding their
breath. Instead, take a few moments and simply *notice your breathing
patterns*. After a few breathing cycles, take a deep breath. Let your
belly be soft and relaxed, and breathe from your lower abdomen. Repeat
-- and use this technique any time you notice that you're tense or
worried.
=== > This is the best relaxant I know of: an ancient breathing
technique which I learned in college yoga class. It's called
"watching the breath" (I think that's what they mean by "noticing"
your breath.) You close your eyes and simply "observe" the breathing
process in your head, i.e., starting with the air entering the
nostrils, going down the chest, etc. Simple but very effective.
Anxiety tip #5:
Nurture your spirit. Meditation and prayer trigger the relaxation
response, helping calm the mind and body. Even the simplest of prayers
or affirmations can help you let go of a worry and put everyday
problems into perspective.
====> I don't pray, but here goes: "Lord, help me with mine
unbelief."
I'm around new-agey people, so I think "affirmations" means repeating
positive things to yourself. E.g., you can write on index cards, "I
am strong," or "I am going to succeed," etc., and then look at the
cards when you need a boost.
Anxiety tip #6:
Reframe your thoughts. Free form anxiety often is triggered or
accompanied by a litany of negative internal "chatter." The good news
is, the brain is an adaptive organ, and it is possible to break out of
the negative mode. However, it takes patience and persistence. The
first step is to notice when the negative labels start bouncing around
in your mind. Simply notice that your thinking is following a
particular track, in a nonjudgmental manner. Next, learn how to talk
to yourself in a constructive and rational manner. What would you say
to a dear and beloved friend in this instance? Try saying the same
thing to yourself. This process is a hallmark of cognitive-behavioral
therapy.
Anxiety tip #7:
Watch the toxins. Many people use alcohol, caffeine, or
nicotine as
short-term solutions for their anxiety. The difficulty is that self-
medicating with these substances only creates more problems in the
long run. Break the cycle. Similarly, be careful with comfort food--
this is one of those times that too much of a good thing can make you
miserable.
Anxiety tip #8:
Don't watch the news. Use discretion with television, newspapers, and
other sources of news. Of course, it is important to know what's going
on in the world, but our current culture--"all news, all the time,"
highlighting the latest disaster in endless replays--can easily trigger
or feed anxiety.
====> Great idea. Have been trying to implement this, but no luck so
far. Even if you don't realize it, hearing terrible things and
apocalyptic predictions repeatedly affects you negatively. Save your
"worry budget" for more immediate things. I find it particulary
aggravating to hear all the alarmist talk about global warming. Msg
is: If you are a virtuous person, this should be first on your worry
list (before Terrorism). Bunk. In researching this, I discovered a
great thinker, Freeman Dyson, who was involved in discovering quantum
mechanics and also won the Templeton Prize for religion. Read what he
has to say about climate change (and everything else!).
And don't watch Bill O'Reilly, because you will start to think
everyone around you is a sexual predator.
Anxiety tip #9:
Don't worry alone. In the absence of realistic feedback, we often can
spin some fairly creative doomsday scenarios. If something is
troubling you, get the reassurance and reality checks you need.
Consult someone you trust--a friend, family member, or a religious
advisor, for instance. Anxiety often diminishes when we share our
worries, and practical solutions to problems may emerge in the course
of the conversation.
-----------------------------------
*Have saved for last my own best tip: "creative visualization."
You conjure up a relaxing scene, your own idea of paradise, and focus
on it. Mine is a vision of me lying in a wheatfield, in Kansas or
Iowa, maybe. I am surrounded by golden sheaves and looking up at the
blue sky. The colors are brilliant, like in a Van Gogh painting.
There is nobody around. I feel totally at peace.
I have had this fantasy forever, so Ted and I are absolutely certain
it comes from a previous life. The closest thing I got to realizing
this was an invitation I got recently from a PC friend in Missouri.
He's a farmer, among other things, and he suggested we come over and
help him bale hay. I told him I wanted to go fishing once in my
life. He said, "No problem, you can go with my wife." Great guy!
Leah
From Hopkins: 9 Ways to Manage Anxiety Without Meds 
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