Stress and Anxiety - What You Can Do!

Mandy Mercante, Health Newswriter, Summerville, SC | August 11, 2008

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Stress and Anxiety – What Can You Do?

Stress is a normal part of life. In small quantities, stress is good -- it can motivate you and help you be more productive. However, too much stress, or a strong response to stress, is harmful. It can set you up for general poor health as well as specific physical or psychological illnesses like infection, heart disease, or depression. Persistent and unrelenting stress often leads to anxiety and unhealthy behaviors like overeating and abuse of alcohol or drugs.

Dr. Jeffrey Borenstein is the medical director and chief executive of Holliswood Hospital, a private psychiatric hospital in Queens, N.Y. A psychiatrist, he specializes in the treatment of anxiety disorders, affective disorders and related substance abuse issues. He is also chairman of the section on psychiatry at the New York Academy of Medicine and is the host of a public television series called “Healthy Minds.”

Here are four things that he says people with anxiety should know.

1. Anxiety is a normal human emotion. We all experience it under certain circumstances. But people whose feelings of nervousness or fear prevent them from functioning at home, work or school or in social situations may be suffering from an anxiety disorder. They should seek professional help.

2. The most common anxiety disorder is generalized anxiety disorder. The degree of tension in people with this condition ranges widely. Some people are able to work, but they don’t perform at the level they are capable of or avoid taking on new responsibilities and challenging assignments. Some have anxiety so severe that they can’t hold a job, can’t sleep and have difficulty taking care of themselves. Anxiety is often accompanied by physical symptoms, including:

· Twitching or trembling

· Muscle tension, headaches

· Sweating

· Dry mouth, difficulty swallowing

· Abdominal pain (may be the only symptom of stress, especially in a child)

· Dizziness

· Rapid or irregular heart rate

· Rapid breathing

· Diarrhea or frequent need to urinate

· Fatigue

· Irritability, including loss of your temper

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· Sleeping difficulties and nightmares

· Decreased concentration

· Sexual problems

3. Anxiety has many other forms.In panic disorder,people may experience overwhelming and debilitating symptoms, including shortness of breath, a pounding heart,sweating and even chest pain. Some people think they are having a heart attack, but it is really a panic attack. Obsessive-compulsive disorder is marked by recurring irrational fears that lead to obsessive behaviors like washing the hands or checking door locks repeatedly to calm anxiety about germs or intruders. A third type is post-traumatic stress disorder, in which recollection of a past trauma triggers severe anxiety.

4. Anxiety disorders can resolve with treatment. Effective treatment can leave patients free of symptoms and better able to manage their psychological responses. In some people changes in diet, like reducing caffeine, can bring significant relief. Scientists have also found a correlation between exercise and improved brain function, including those parts of the brain involved in managing stressors. These insights make it all the more important that people suffering from anxiety seek qualified professional help as quickly as possible.

Another effective solution is to find and address the source of your stress or anxiety. Unfortunately, this is not always possible. A first step is to take an inventory of what you think might be making you "stressed out:"

· What do you worry about most?

· Is something constantly on your mind?

· Does anything in particular make you sad or depressed?

· Keep a diary of the experiences and thoughts that seem to be related to your anxiety. Are your thoughts adding to your anxiety in these situations?

Then, find someone you trust (friend, family member, neighbor, clergy) who will listen to you. Often, just talking to a friend or loved one is all that is needed to relieve anxiety. Most communities also have support groups and hotlines that can help. Social workers, psychologists, and other mental health professionals may be needed for therapy.

Also, find healthy ways to cope with stress. For example:

· Eat a well-balanced, healthy diet. Don't overeat.

· Get enough sleep.

· Exercise regularly.

· Limit caffeine and alcohol.

· Don't use nicotine, cocaine, or other recreational drugs.

· Learn and practice relaxation techniques like guided imagery, progressive muscle relaxation, yoga, tai chi, or meditation.

· Take breaks from work. Make sure to balance fun activities with your responsibilities.

· Find self-help books at your local library or bookstore.

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Comments From Dr. Esposito

I find that most people have not been taught how to respond to stress in our ever-increasing stressful environment. Health philosophers have stated that our stress levels are 100% more than that of our grandparents. Combine our increased stress with information overload from constant media interaction and 24/7 Internet exposure and our lack of patience since the invention of instant money (ATM) , instant food (fast food) and instant information (Internet) and we are left without many emotional options besides chronic anxiety and stress.

We must learn how to allow our minds to rest. If you think about it we are thinking all day long and then we lie in bed and think about what we didn't get done today and what we have to do tomorrow and then we fall asleep and our minds are racing with dreams that put together our thoughts into stories. It is time to allow our brains to shut down and reset themselves so we don't drive right into feelings of anxiety and stress.

Ancient Eastern techniques that have been around thousands of years such as meditation and yoga have more clinical history and results with anxiety than any antidepressant on the market. Learning how to focus on your breath (and nothing else) is one of the most healing techniques one can master. Although it is not profitable for 'Big Pharma' and thus not promoted or marketed in Western cultures, it can be life-changing if implemented in your lifestyle.

Purchase a video on yoga or meditation or take a local yoga class as a place to start. However, don't go to one yoga class and say "it didn't work" or "I don't like it." Commit to the practice for six months before forming an opinion. It would be similar to playing golf your first time and saying "I don't like golf" or "golf is no fun." You don't start really playing golf until you have attempted it for at least six months!

Keep in mind that the secretion of stress hormone (cortisol) does more than create increased heart rate and mild perspiration. It can cause havoc on your immune system, your hormones and many other systems of your body. First of all, you must understand that 50% of the stress hormone you secrete right now from forgetting your wallet, yelling at your kids or running late for workwill still be circulating in your blood four hours from now causing damage to your health.

Yes, that means that the "half life" of stress hormone is four hours. To understand this concept fully let's take it to the next level. Four hours later you have 50% of the hormone you secreted, eight hours later you still have 25% of the stress hormone you secreted and sixteen hours later you sill have 12.5% of stress hormone secreted a day earlier! Needless to say, if you are constantly "reacting" to stress with emotion versus "responding" to stress with a deep breath and rational thought you are bathing in excess stress hormone.

Excess stress hormone will impede normal thyroid secretion (weight gain), decrease normal estrogen secretion (PMS, irregular periods), decrease normal testosterone secretion (muscle loss, decreased confidence and lowered energy levels) and decrease melatonin secretion (interrupt your normal sleep cycle). Are you ready to start relaxing your mind? For those that are dealing with these types of symptoms, I recommend using a stress hormone support formulation called Stress Relief. This signature, AlignLife herbal formulation will help support your adrenal gland when it is secreting excess stress hormone.

Stress Relief is a natural, non-stimulating product that effectively rehabilitates the body’s energy system so your body can again function in youthful, resilient, and effective ways while not over-taxing your exhausted adrenal gland.

Stress Relief uniquely combines special forms of Rhodiola, Magnolia, and Phellodendron suspended in perilla oil and Medium Chain Triglycerides. OnlyStress Relief restores adrenal energy, improves thyroid hormone function, and enhances immune functions with evidence-based science to support the safer rehabilitation of your adrenal gland.