Reduced anxiety

[nancy]

I have experienced a reduction in anxiety and wanted to share the factors that seem to be helping...

1. Healthy diet lots of whole grains, fruit and veg, no refined sugar, no white flour
2. Very limited caffeine, no caffeinated colas
3. lots of water
4. stepped up exercise
5. Many many more AF days
6. Philosophical books/Buddhism
7. Occasional hypno to help me let go more
8. Reading posts to help me feel more connected to others going through similar experiences
9. Cracking down on negative thinking, spirals of despair, thoughts that are unnecessarily pessimistic
10. REgular intake of multivitamin with heavy B vitamin component, Omega 3 fish oil (not All One because i don't think I need all those amino acids)

Added in after original post:
to clarify, regarding vitamins, a multivitamin and mineral supplement, with extra B vitamins, supplemented with magnesium/vit D/calcium (my multivitamin doesn't have much of these).
essential fatty acids: molecularly distilled omega-3, odorless, from Trader Darwins

[sammys]

Reduced anxiety

You hit it all right on the head. When I am going all those things my anxiety level is very managable. I can handle stress way better with all those things you listed in place.

Sammys

[Guest]

Reduced anxiety

Do all the above myself with the ecpetion of the Buddhism...works for me as well....

[hablur]

Reduced anxiety

That is fantastic Nancy! Getting rid of caffeine is a huge step and a good one. One of the best things to knock out anxiety cold is excersize is good old fashioned working out or doing shores that require some muscle.

Conratulations!

[imatree]

Reduced anxiety

Thanks for this Nancy. Today is my real Day One AF. I've got the supps, exercise whole foods in line - but coffee.... ee gads! Can I let it go?? Must I???

Of course I suppose I wont have as much need for it when I'm not all groggy from drinking.
I've dabbled in Buddhism some... I'm curious as to what you are reading. Reminds me I might want to pick up my Pema Chodron books again. Are you familiar with her?

[nancy]

Reduced anxiety

to Ima:

Hi Imatree

i have said this a lot already...

but my reasoning behind cutting caffeine isn't to deprive myself of another thing!
cutting caffeine helps your efforts to moderate or stay sober. I think this is particularly true for those of us who drink to soothe anxiety or depression.

For me, they go hand in hand. I haven't totally cut caffeine, I just quit the binging on caffeine. I allow myself a double espresso per day. Then after, I might have a green tea, but mostly water. chai lattes might sometimes be ok if i want a second coffee drink.

I think there are also behavioral issues here as well. A lot of these substances are ok once in a while but bad if you have too much. I want to learn to allow myself enough to satisfy desires without suffering bad health.

And while I thought I loved caffeine, the reality is that it makes me feel jittery and anxious and the 6th cup never even tasted that good. similarly, too much alcohol makes you feel bad but we convince ourselves we have to have a lot.

I have the books at home and will PM you with the names.
I really want to check the Chodron books and hope to soon.

[irishlady]

Reduced anxiety

Yes I agree with all you do and say there nancy, especially the meditation, that has calmed me down so much since I started doing it as well as making me feel far more positive about my life in general...

[toughintexas]

Reduced anxiety

That's sooooo right! I'd probably be so much worse off it I hadn't had the cancer scare 3 yrs. ago, and totally changed my diet to organic, and cut out everything "white'...rice, flour, sugar, pasta, etc., and added whole grains, brown rice, etc....(only to blow all the good nutrition by drinking too much, really intelligent...lol...)...but there's no way I can see doing it at all with the sugar deal going on....that's a bugger for sure! I too listen to lots of mediation, motivational CD's, have been to "retreats" and heard lots on breathing, and spritual things, it helps, and you still stuggle and have setbacks, so this is tough, and everything we can do, is necessary! All you have listed is AWESOME! AND SOOOO TRUE!!!....I'll share one easy thing I added to my cooking...a rice cooker, they are inexpensive, and so easy, its just a crock pot for rice....lol.....I get the basmati brown rice, or the jasmine brown rice, it just cooks itself, I use part low sodium chicken broth, add some real butter, just a pat, and about a Tbsp. of porcini mushroom oil, or toasted sesame oil to it, and let 'er rip! Goes great with anything, and has a low glycemic index, so keeps you full a long time, and keeps ya "steady" really important in the evenings! Thanks for sharing, this is the kind of invaluable info. we all desperately need!!!!

[imatree]

Reduced anxiety

Yes, you're right about the caffiene nancy. now I know. Today is my first AF day in awhile - and this afternoon I drank a couple cups of coffee when I got home from work to perk me up. Now it's 9:30, I need to get sleepy, but am totally wired. And now that pesky part of my brain is saying, oh, just have a couple beers to get you to sleep. you can do AF tomorrow.... GOD I HATE that voice! So I took kudzu, L-glut, drinking chamomile and took melatonin. Friggin sucks that there is a bunch of beer in the fridge ! (my bf's)

And regarding rice - have you tried Forbidden Black Rice? Oh, it is WONDERFUL. And makes you feel so vital.

[ScoobyDoo]

Reduced anxiety

Yes, I have recently fallen in love with brown rice. It is so much tastier than boring old white rice.

Nancy, that is a really nice list you've put together. It sounds to me like you're slowly making some nice progress with yourself. Keep it up chicky and be sure to find time to have some fun with yourself too... another great anxiety reliever!

Scoobs

[goingsobermum]

Reduced anxiety

Brown rice is brilliant and is full of those B vits we all need so much, to get the most vits its best to cook untill the water is absorbed rather than in lots of water that gets poured away.
Nancy it sounds like you are doing brilliantly. I managed to give up caffeine 1 1/2 months ago and I feel much better without it and the cravings for it. I just drink herb teas, water fresh juices and green smoothies instead.

[Jacy]

Reduced anxiety

I stopped drinking coffee (except for an rare occasional cup) because I was so hyper after drinking the night before and then drinking cup after cup of coffee. I decided to just give it up. I did once in awhile drink soda but usually it was the alcohol. Until the last couple of months since I have working on going AF I decided I would drink some soda in the evenings just one to glasses. I couldn't figure out why several hours later or even the next day I had such strong cravings and the next thing I knew I was back to drinking heavily again. Since I have decided to go AF free again it dawned on me to stay away from the caffeine to see if that would make a difference. Oh has it ever I am not getting the strong cravings I was getting before.

WOO HOO forme. Thanks Nancy for your info makes so much sense now I basically stick to water and juice. I have been also sleeping wonderfully as well.

[headless1]

Reduced anxiety

Great post. I've alway believed the same way. Was into exercise for years to soothe anxiety. Keeping up the level went down w/age and then doc put me on Klonopin for anxiety. Never really did much but reduce anxiety at times. I've now added all supps back and picked up exercise level. That and diet have helped me stay AF for one week today, first time in a lonnng time to achieve that. Hopefully I will be able to taper the anxiety medication and begin to reclaim some lost ground. I know AF, exercise, diet, proper rest, no caffeine, meditation and a realistic view on life, in that order for me, are key to feeling like a human being again. Best to all and thanks for the thought provoking and positive reinforcement I always find here. Thankfully this site has given me a place of respite.
headless

[adaptable]

Reduced anxiety

thanks nancy, I'm doing all of the same things except the exercise because of bad headaches. I?m hoping they will go away soon so I can at least start walking. Good list. I?d add daily journal writing.

[nancy]

Reduced anxiety

Caffeine, nicotine and social support

I get a regular health newsletter from South Beach diet.
This came today and I think it is helpful:

Avoid coffee and cigarettes: Smoking and caffeine can promote anxiety. Research suggests that heavy cigarette smoking during adolescence increases the risk for generalized anxiety disorder and panic disorder in early adulthood. The mechanism may have less to do with nicotine?s effect on the nervous system than with the damage done to the respiratory system. Smoking causes breathing problems, which research suggests may play a role in anxiety. The theory is that the brain misinterprets the smoker?s labored breathing and resulting lack of oxygen as a threat of suffocation. The automatic physiological response is heavier breathing and faster pumping by the heart. In people who are susceptible to anxiety, the brain mistakes these responses as signs of panic.

With caffeine, on the other hand, it?s the stimulant effect that promotes anxiety. Caffeine can set off a panic attack in someone prone to anxiety by activating the sympathetic nervous system, which launches the body?s response to stress or danger. Many psychiatrists recommend that their anxiety patients eliminate, or at least minimize, their consumption of coffee and other caffeinated beverages and foods. Also be aware that many over-the-counter medications, including weight-loss aids and "daytime" cold medications, contain caffeine.

Seek social support: Support from family members and from others with anxiety disorders can improve the results of treatment. The National Institute of Mental Health reports that many people with anxiety benefit from sharing their problems and triumphs with others. Joining a support group can help by giving you a regular opportunity to talk with people who understand. Talking with trusted relatives, friends, and members of the clergy can be helpful, too. Chat groups on the Internet also provide a forum in which to share concerns and decrease the feelings of isolation that are common among people with anxiety. Just be skeptical about the information you find on the Internet, unless it comes from an established mental health organization. Also, use caution and common sense in deciding how much personal information to reveal when chatting online. Remember that chat rooms aren?t a substitute for therapy. If you?re looking for group therapy, join a group run by a mental health professional. Loneliness or inactivity can promote anxiety. Getting involved in activities and developing new friendships can help.