Curing Anxiety Without Medication...What The Professionals Don't Want You To Know.

As a psychotherapist in private practice for over a decade, I certainly have seen it all: watching my clients suffer through anxiety and stress, watching them go from medication to medication looking for "the right pill", and rarely finding it, spending inordinate amounts of money desperately trying to find the correct method to make their stress go away.

Can Anxiety Be Cured By A Pill or through Mental Health Counseling?

Anxiety is a complex issue...not just something that can be cured through popping a pill, or through one or two visits to a mental health counseling professional. And while a combination of both medication and counseling can be effective, unfortunately it can take years to see results...and often a lot of money.

If I Do Decide To Take Medication And See A Therapist, What Is The Best Type Of Therapy And Medication I Should Take To Help My Anxiety?

I can't answer that for you specifically, because every one is different (for example, you may have an allergy that precludes you from using a certain type of medication; Or you may not take well to a specific model of psychotherapy). That said, I can say that I have seen many of my clients do pretty well with what is known as "Cognitive Behavioral Therapy", in combination with a medication that their psychiatrist prescribed.

Isn't There Any Way To Get Rid Of My Anxiety Right Away, Instead Of Waiting The Years It Can Take For Medication and Counseling to Kick In?

Yes. For every year it takes to go through therapy and anti-anxiety medication, people can actually learn to make their anxiety disappear in 10 to 15 minutes. That doesn't mean that counseling and medication aren't viable options...but they are not the end-all cure-all for anxiety...they are merely supplements to help you get better. The majority of the work is done by "you". Not to mention...you save a great amount of your money and time.

Why Don't Psychiatrists Ever Tell You That You Can Learn to Make Your Anxiety Disappear On Your Own?

Bottom line: Because they need to make a living. If you did not see them for visits, these docs would not be in business. Don't get me wrong...there are some darn good professionals out there in the field of psychiatry.

But, the fact is, if the docs and shrinks let you know that you can learn, in 10-15 minutes, the secrets to curing your anxiety...they would lose a great deal of income.
------------------------

Counting our way out of anxiety

Mathematics is still one of the most challenging subjects faced by ordinary grade school and high school students. It is not uncommon to hear of students who flunk at math not just for because the subject is hard to learn, but also because they are afflicted with what is now called by teachers as --- math anxiety.



Math anxiety is referred to as an intense feeling of helplessness or frustration about one's ability (or lack of it) to accomplish mathematical tasks or solve mathematical problems. Some who have this “academic malady” claimed that their minds suddenly go blank and they feel terrified once they look at a mathematical question or test. Many have proclaimed their sworn hate for the subject and have simply resigned to what they consider to be fact --- that they cannot learn to do math.



But what does make math difficult, or at least, different? According to math teachers, their subject of expertise is unlike other courses or subjects taught in school for the following reasons:



1. Math involves the study of various processes. In other subjects, you learn and understand the material without necessarily having to apply it. In math, you have to learn the lessons or processes such as addition, subtraction, multiplication, and division – and then, you have to move on to a workbook, apply those lessons, and solve math problems.



2. Math is considered to be a linear learning process where one such process is taught and used today, and is used as part of the lessons of the following day, and so forth. Teachers say that when you study history, you can learn chapter 6 even without passing through some of the previous chapters. You can skip some parts of history and choose a specific section as part of the lesson. But in Math, you cannot study algebra without first mastering the four basic mathematical operations. Given this situation, it is easy to understand why some children who failed to master basic concepts find it hard to learn higher math concepts, and, as a consequence, they tend to develop math anxiety.

3. Like a foreign language, math must be practiced daily to retain your skills.

There are other reasons why math is very different from other subjects. But for sure, many children around the world have to grapple with the numbers and concepts that seem like undecipherable codes. Math anxiety has become so serious that some academicians believe it is one of the causes for school dropouts. They said that once the student who is struggling with math feels utterly frustrated in learning the concepts and processes. that student may conclude that going to school is futile. In fact, test anxiety is often linked to the fear of failing math or the fear of actually having to try to solve a mathematical problem. When a student fails to study or does not prepare sufficiently for an examination, nervousness and helplessness sets in. But for a student who suffers from math anxiety, preparing for the examination is already considered “mission impossible” since he cannot even learn the basic lessons. The only conclusion he can make is that he will fail the math exam --- again. Clearly, it can be expected that a student suffering from math anxiety would almost always show signs of test anxiety.

Now, what can we actually do to help children cope with math anxiety?



The first step is to recognize that math anxiety is an emotional response. It is not a permanent condition.

The second step is to know that certain myths and misconceptions have actually reinforced poor math performance. One such misconception is that a student can only be good either in language or in math, and not at both fields of study. A student who performs well in English grammar class may be a dunce at arithmetic, while a good math student would surely stammer during a poetry class. Education experts say that nothing can be farther from the truth. They insist that if schooled well, children can be good in languages and in numbers. They say that a good foundation in arithmetic is necessary to do well in higher level of mathematics. Academicians are also careful to add that teachers play a major role in developing a healthy and positive regard for studying math. If children experience repeated frustration and failure in learning math, it may be the “teacher factor” that is causing the anxiety and inability to learn. Good math teachers are necessary to make the subject more interesting and rewarding for the students. The third and most obvious step is to buckle down to work and try to learn math from the very beginning. As mentioned earlier, it entails a linear, progressive mastery of concepts and processes. As in all things in life, mathematics, too, must be learned one step at a time.

Counteract Anxiety Attacks

Sometimes life is hard and can cause you to feel out of control. Does anyone know what I'm talking about? Things are going well for a while and then it seems like out of no where comes something hard and unexpected that throws you into an anxiety attack? I have had this experience all too many times in my adult life, but it wasn't until recently that I began to be aware of the symptoms before they hit so that I could counteract the anxiety attacks.

Anxiety attacks are brought on by many different things and can affect people in vastly different ways. An event that may send someone into an anxiety attack may be handled with ease by another person. There is no telling what will or will not cause an anxiety attack to occur. We can, however, learn our own bodies and responses so that we can be better prepared when anxiety attacks occur.

For me, anxiety attacks seem the most likely when I am dealing with health issues with myself or my family. For some reason, I have always felt anxious about health related issues and potential health problems in the people I care about most. My husband, on the other hand, takes health related issues in stride yet finds himself dealing with anxiety attacks over financial issues that threaten our family. I am so thankful that while anxiety attacks are a normal part of life, that not everyone deals with them the same or gets them at the same time. Can you even imagine a world like that?

I have learned myself pretty well over the years, so that now I know how to counteract anxiety attacks. The biggest thing that I need to do is to get away and get alone. This could mean walking into another room or getting outside for a walk or run. I know that my anxiety attacks are made worse when I am forced to deal with them in front of people. Another key for me in counteracting anxiety attacks is to get active. Taking time regularly to exercise is one of the best methods of stress control and hence anxiety attack prevention for me. The more active I am, the less the little things seem to stress me out.

Figure out the things that cause anxiety attacks in you and look for good ways to counteract them. Your life will be a lot more manageable if you can learn to take things in stride and to not let small things lead to big anxiety attacks. Talk with a doctor or a counselor for more advice.

Coping with stress and anxiety among teens

Most people see the beginning of life once a baby is born. The process of human development slowly unfolds when that infant grows into a cute little toddler --- “learning the ropes” of speech, walking, eating, and playing. Parents, naturally, add Band-Aid and disinfectants to their grocery list as their children begin to take a more daring, active role at home and in play school. After a few years, that baby is expected to be ready for school. As any parent would say, time flies so fast and before they know it --- the little kid they used to take and fetch from the community kindergarten is now a young man or young lady in high school. In high school, these young people experience new things. They discover new emotions and ways of thinking. Naturally, they have to endure the awkward situation of no longer being kids yet still far from being adults. Most teenagers wonder how being a teen can be so fun yet to full of anxiety. And for most high schoolers, nothing can be more fun and anxiety-filled than have their first serious relationship.



Social and personal relationships are very important to teenagers. At the same time, relationships are among the top issues that cause the stress and anxiety. Problems in their relationships, made worse by their difficulties at home and in school, can sometimes be so serious that it affects their ability to be happy and well-adjusted individuals.



Given this situation, every teenager should somehow be taught how to cope with stress and anxiety --- especially if it's about a boy-girl situation. In a romantic relationship, it is but normal to have petty quarrels and even serious fights that could lead to a cool-off or a total break-up. For adults, these situations may seem to petty or even downright laughable. But for these teenagers, their relationship with their first boyfriend or first girlfriend really do mean the world to them. The newly discovered passion that is almost beyond control can consume most of the daytime thoughts of a teen with raging hormones. Episodes of romantic affirmation, jealousy, and self-doubt takes the teenager on an emotional roller coaster. But aside from love issues, teenagers are preoccupied with their need to have a sense of belonging...the frustration of “not being understood”...and the need to have their own self-identity.



For teens, is done through several ways. To get by through high school, these young people try different things to cope with their stress and anxiety. For the rebels, a beer bash and a night of partying would suffice. The alcohol, loud music, and dancing are considered good enough diversions or means of coping with anxiety. For the “straight A” students, more hours at the library may just do the trick. The books offer not only additional information they can incorporate into their essays and research papers. Books are also an excellent escape from all the stress and anxiety of being unpopular and branded as “geeks.” For the jocks, stress and anxiety are also inescapable facts during basketball championship season.



Being young and inexperienced, young people tend to see life not as a process of learning. The spirit-driven youth take each day as it is --- trying to stuff their entire life into 24 hours of laughter, adventure, and, yes, hours of self-grooming. But on those days that they find little to laugh about or very few things to be inspired about, teenagers are forced to look at themselves face-to-face in a mirror. They revel in the thought that they have outgrown those days when they were too dependent on their parents and elder siblings. Still, they grow apprehensive about what the future has in store for them.



Some who adjust well just accept the fact that adolescence is but part of natural human development. There is no escaping youth --- with all its joys and troubles. For those who have learned the art of coping with stress and anxiety, learning more about life is a truly exciting experience that is worth all the bruises and heartaches.

Coping with anxiety through martial arts

“To win one hundred victories in one hundred battles is not the highest skill. To subdue the enemy without fighting is the highest skill.” -- Sun Tzu, The Art of War



A lot has been said about martial arts. There's a lot punching, kicking, and wrestling involved — all considered as systems and tools of brutal force. This notion or preconceptions about the martial arts were developed, in a large measure, due to films and movies that depicted the combative arts as a means of inflicting violence. But in reality, the true aim of martial arts is quite exactly the opposite. At the core of every fighting philosophy are the values of valor, chivalry, nobility, self-control, and self-sacrifice. This art form is not just about fighting, combat, or self-defense. Martial arts philosophy stresses that people should live in peace and harmony. It also emphasizes respect for self and others, compassion, and a high regard for physical and moral excellence. In its purest form, the martial arts is practiced to achieve strength and enlightenment of the mind, body, and spirit.



For thousands of years, different people from different cultures have practiced and propagated their own system of martial arts. These unique forms of self-defense and philosophies include the following:

· Karate (empty hand)

· Muay Thai (Thai boxing or kick-boxing)

· Tae Kwon Do (foot hand way)

· Wing Chun (forever spring)

· Silat (to fend off)

· Aikido (the way of harmonious spirit)

· Judo (gentle, soft way)

· Yaw-yan (dance of death)

· Jeet Kune Do (way of the intercepting fist)

· Jiu-jitsu (the soft, pliable method)



Spiritual Benefits



True achievement in martial arts is not gaining the force and skill to smash bricks, cement blocks, baseball bats, and blocks of ice. Neither is it the privilege of wearing different colors of belts nor the prestige of winning sparring championship titles or tournament trophies. The real value of martial arts is in helping individuals harness their natural physical strength and innate goodness of character.

The power within— the elevation of the spirit and the mind. The spiritual side of the martial arts is not religious in any sense but more closely related to the practice of ethics and philosophy. Spirituality in the martial arts is manifested in several training methods and techniques which includes breathing and relaxation drills. According to experts, these drills may help reduce stress and anxiety. Engaging in martial arts also helps people in their battle against emotional, physical, and mental stress and ailments. The deep breathing exercises, similar to the techniques of yoga, produce a calming effect on a martial artist. The inhalation of oxygen and the concentration involved in meditative execution of martial arts routines serve to relax the body and provide “stillness” in the mind during practice. In many martial arts schools, the promotion not only centers of the defensive aspects but also for the benefits of martial arts in coping with anxiety. Long-time martial arts practitioners attest that physical training has helped them deal with depression, insomnia, high blood pressure, and other related illness. To some degree, one can even “shout away” both stress and anxiety during a punching or kicking exercise.



Mental Benefits



Today, martial arts therapy is used as an unconventional treatment for children or adults with social anxiety disorders. Also known as social phobia, this condition refers to excessive, long-lasting anxiety due to various fears, worries and apprehensions. In general, people with social anxiety disorder have an intense fear of being judged or ridiculed by others. People with this condition may often be found in isolation or may only have very few friends. Through martial arts training, people with anxieties may be taught to improve their social skills at the same time as they learn self-defense. These individuals are also taught to develop self-respect and respect for others. By attending self-defense classes, people with anxieties slowly gain confidence and develop healthy relationships with other people in and outside the class. Regular martial arts practice not only provides skills in self-defense. More importantly, it restores or improves the self-image of the practitioner.



Some precautions in practicing martial arts



In general, the martial arts is an excellent means to achieve physical fitness and spiritual health. But if it is practiced carelessly or without proper instruction, the physical activities and routines involved in martial arts training may cause harm or injury. Certain very strenuous movements may put a high stress on the muscles and joints. It is also very important to give special attention to stretching. Stretching regularly to maintain or increase flexibility helps lower the risk of injuries.



Indeed, the martial arts has a deep meaning and philosophy. It is a centuries-old way of training a fighter --- how not to fight, which is a paradox in the art and science of combat. These days, it is now one of the most popular means to attain physical health and to control stress and anxiety. But just like everything else in life, martial arts can be used either for good or for bad. For the serious practitioner, determining the proper and safe ways of training is as important as gaining the true, philosophical aims of the martial arts.

Coping with Anxiety

Anxiety is a part of everyone’s life. There are different ways of dealing with different of anxiety owing different causes. Proper treatment and support can help a person to deal with their anxiety in a better way and making living with it better. And with time one can find himself or herself free from the majority of their issues.
Causes and types

Anxiety is mainly of two types. One type is that type of anxiety with which you can deal and the other type is worsened form of anxiety which leaves a mark on your personality. The first type of anxiety is easy to deal with. Support from your near and dear ones can help you to come out of your anxiety or you can always deal with it on your own, without needing any support. But the second type of anxiety requires some effort to make living easy. The first thing that is needed to be done is to determine which the type of your anxiety is and then find out the root cause of it.
Causes for anxiety can be external as well. So in order to deal with your anxiety in a better way you need to find out whether your anxiety is caused due to an external factor or not. Any bitter incident which took place in your past life can be the cause or sometimes it can be an indistinct intuition that something is not right but if your anxiety is due to some external factors then you should work towards dealing with it. However there is no obvious external cause for anxiety reactions to life.

Studies are still conducted to find out the cause of anxiety in people who don’t have any reasonable past traumatic experience which could lead to anxiety. People with deep rooted anxiety may have chemical imbalances in their brains for improper registration of neuro chemicals. However you should be aware that it is not a proven fact with any concrete evidence. A relatively new study conducted in 2005 showed that it is possible to do a normal blood test to find out the chemicals present in the brain which can cause anxiety.

Symptoms

More or less all the anxiety symptoms are quite well known because over the years people have experienced anxiety. The usual symptoms are prolific sweating, ‘lump in the throat’, palpitations, twitching, dry mouth, chest pain and shortness of breath or wheezing. However these symptoms can exist as side effects of some other medicines or some other psychological issues. When linked to a phobia, as opposed to being ‘general’ anxiety disorder, the symptoms normally only happen in reaction to explicit stimuli.

Treatment

Groups like Toastmasters International helps you with specific anxieties that have not yet reached a weakening stage. After you notice the anxiety symptoms in yourself you must consult a psychiatrist or a professional health professional.

A qualified mental health professional can assess your anxiety, diagnose your psychological issues, and plan a course of treatment that suits you best. If you detect that your anxiety is reaching a bad stage then at once you must seek advice from your doctor. So that there are full chances of your recovery. If you have full support from your family and from all those people who understands you can help you treating your anxiety. Thus you can cope with anxiety in a better way and your recovery will be quick and complete.

Journaling, therapy, group sessions, or medication are the various methods of treatment. However cognitive-behavioral therapy is the most common type of therapy. In this kind of treatment the mental health professional aids the patient in shagging the ways of thinking that contribute to the cause of anxiety. The professional then introduce the patient to the situations that helps in controlling their anxiety. Common types of medication include anxiolytics such as Selective Serotonin Reuptake Inhibitors (SSRIs) and Monoamine oxidase inhibitors (MAOIs) are the common medicines and also tricyclic anti-depressants, though these days those are prescribed less often. It is seen that over 90% of patients get recovered by availing these treatment options.

Get more information on coping with anxiety here.

Cooking up Stress and Anxiety

Gone are the days when people think of cooking as a task that should be done “only by women.” In the past, women were traditionally relied upon to cook the meals for the family, do the dishes and clean the house, and be in-charge of just about every domestic task there is. But times have changed and women now play very different roles in society unlike what women of the previous decades were accustomed to. This change in gender roles has affected both women and men --- especially in terms of taking the lead kitchen. Today, both men and women now appreciate the art of cooking. People with exceptional culinary skills are highly compensated. For that reason, it is no wonder that the stress that used to part and parcel of cooking is now experienced by both men and women. Food, after all, is about pleasing the senses of people who partake of one's kitchen creations.



Cooking and stress are not often associated with each other. The word “cooking” easily connotes gustatory pleasures and not stress which is often linked to one's work at the office or to problems at home.

But it should not be a surprise to know that stress and anxiety now affect the men and women who do the cooking as much as the salesman who tries to meet his daily quotas or the manager who faces enormous organizational challenges.



In restaurants, for example, there are now more male cooks or chefs. These kitchen experts follow a so-called “chef's ladder” that defines the rankings and specific tasks of each person in the kitchen. There is the head chef or “Chef de Cuisine” who visualizes the dishes in accordance with the restaurant concept of dining. Next would be the Executive Chef, who actually runs the whole kitchen, manage the costs, hire and fire staff, revamp the menu, do certain administrative tasks. Under them would be the Sous Chef who make the daily specials, takes inventory, watches over the staff, and does the hands-on work in the kitchen. Also called the “Expediter”, the Sous Chef makes sure that the food gets to the table in a timely manner, a task that requires coordination and time management. With the same level as the sous chef, the pastry chef is in-charge of the pastry section of the restaurant. Mostly women reserved for women, this job requires preparation of chocolates, souffles, and sweet pastries.



Under these chefs would be the line cooks who are the ones who actually cook the food. The line cooks are divided according to certain cooking specialty. Another key member of the kitchen is the Chef de Garde Manger who manages the cold food section that includes the salads and desserts.



If you have watched an episode of the t.v. cooking show, Iron chef, you would probably know how stressful it is to work as a chef or a line cook. In that show, the cameras usually show the stress and anxiety in the chef's faces as they try to prepare a certain number of meals under time pressure. Anxiety is also seen on the chef's faces when the judges are tasting their dishes.



In another popular reality-based television show called Hell's Kitchen, several people enter as contestants in a game that is supposed to select the next “big chef” in town. Being a reality show, Hell's Kitchen often shows the stress and anxiety on the faces of the contestants while the host shouts and gets mad at them for not doing certain things right in the kitchen. Anxiety grips each contestant as they try to battle out to win the throne of being the next best chef.