Try Valerian to Help With Your Anxiety

Herbs have been used to treat a variety of ailments for centuries. Some go back as far as the Roman Empire. One such herb that is still used successfully today is valerian.

Native to Europe and Asia, valerian is a perennial flowering plant. It can grow up to four feet high and has pink or white trumpet-shaped flowers. The roots are used medicinally, and have proven to be quite effective against anxiety.

The great Greek physician Hippocrates is rumored to have used valerian to treat digestive upset. But it wasn’t until around the eighteenth century that valerian’s sedative properties were recognized. Doctors began recommending it for insomnia, headache, exhaustion of the nervous system, and other health problems associated with anxiety. It is still used by herbalists to treat these conditions today.

Valerian has been the subject of some scientific research. Although scientists are still not completely sure which component of valerian is responsible for its sedative effects, they believe that it acts on neurotransmitters in the brain in a manner similar to benzodiazepines such as Valium and Xanax. It has been theorized that valerian compounds block the enzyme that breaks down gamma aminobutyric acid (GABA), a neurotransmitter that controls mood, relaxation, and sleep.

Unlike benzodiazepines, however, valerian appears to have a prolonged effect. While the prescription drugs’ effects wear off after several hours, valerian seems to cause longer-lasting changes in the brain. In clinical trials, patients with Generalized Anxiety Disorder who took valerian regularly have reported lower levels of anxiety and stress.

Safety of Valerian

In valerian’s long history of medicinal use, few adverse effects have been reported. In most individuals, it has no side effects or health dangers. But as with any drug or herb, there is potential for interactions with other substances.

Because valerian is a sedative, it should not be used with other sedatives or anti-depressants. This includes alcohol, barbiturates, and prescription anxiety medications. It is sometimes combined in supplements with other herbs that have a sedative effect, but this is generally safe as long as the herbs come from a knowledgeable herbalist who includes them in the proper proportions.

Like other sedatives, valerian should be used with caution when driving or operating heavy machinery. It’s best to find out how it affects you before attempting to participate in such activities. Possible side effects include stomach problems, headache, restlessness and, in rare cases, overstimulation.

Valerian is one of the oldest anxiety treatments in existence. It is generally very safe, non-addictive, and widely available, and it has a low incidence of adverse effects. This age-old remedy is a good alternative for those who do not want to use prescription drugs to treat their anxiety.

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Treat Your Panic Attack Naturally

A panic attack is a terrifying experience. Those who experience them have sudden feelings of impending disaster, and they often believe that they are going to die. Symptoms are similar to those of a heart attack, including dizziness, difficulty breathing and chest pain. It’s easy to see why many panic disorder sufferers feel that strong prescription drugs are the only answer, but they’re not.

There are several ways that we can treat panic attacks naturally. Some are used to ease overall anxiety and help us handle panic attacks better, while others are used when a panic attack occurs.

Herbs and Aromatherapy

A number of herbs are useful in the treatment of anxiety. These include passionflower, catnip, valerian, chamomile and lavender. While they won’t help end a panic attack that has already started, they can aid in preventing attacks in the first place.

Aromatherapy can reduce overall anxiety levels, and it can help end a panic attack in progress. Calming essential oils such as lavender, ylang ylang and sage have an immediate effect that may stop a panic attack in its tracks when used early on. Those who are prone could put some of the oil on a cloth and carry it with them to use at the first sign of an attack.

Other Kinds of Therapy

Therapy is often the panic attack treatment preferred by doctors. There are several different kinds of therapy that may be used in the treatment of panic attacks. These include:

* Desensitization therapy - Desensitization requires the patient to focus on the situations that cause him panic and imagine the worst thing that could happen. This may sound counterproductive, but it is often effective in that it helps us realize that things will not turn out that badly after all.

* Cognitive behavioral therapy - Somewhat similar to desensitization therapy, it involves examining the beliefs you hold and determining whether or not they are realistic.

* Therapeutic humor - Training oneself to laugh in the face of a panic attack may sound far-fetched, but it can work. Therapeutic humor is a form of visualization in which we learn to recall a situation that made us laugh when panic strikes.

Panic attacks are serious business, but prescription drugs are not the only answer. There are many natural treatments that are quite effective. We don’t have to subject ourselves to unpleasant or dangerous side effects and the potential for addiction to live panic-free lives.

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Top Ten Diet Tips for the New Year

With the New Year comes many New Year’s resolutions. The number one resolution every year is to lose weight. Alas, many diets are started every year with the best of intentions. These diets soon fall to the side and the goal to lose weight is lost. Stop this vicious cycle in its tracks and make this the year that you stick to your diet. These ten tips will help you get started.

Tip One

Start your diet on a Monday. This may not seem like a tip that will have any impact on your success. However, the starting day of your diet can affect your mindset about the entire process. Mondays are a day when we are mentally rested and ready to take on new projects. Often this ready-to-get-to-work attitude is used for your job. Use this attitude to help you to take the first important steps to your weight-loss goals.

Tip Two

Start out by planning what you will make to eat during the week for your diet. With your list of meals in hand, write out what you will need to buy at the grocery store. By planning in advance you can make one trip to the grocery store to get all of your food needs for the week. By limiting your shopping time, you are less likely to buy junk food and other items that are not on your diet.

Tip Three

A great way to make sure that you stay on track with your diet is to pre-pack serving sizes of healthy snacks. When you have healthy choices on hand at all times, you will be less likely to pull into the fast food drive-thru.

Tip Four

When people are trying to lose weight, one of the biggest mistakes they often make is to skip meals. This actually sabotages any diet by lowering the person’s metabolism. To keep your metabolism running at its highest level to burn calories you need to avoid skipping meals.

Tip Five

The best diets include a plan that has you eating every two to three hours. By eating every two to three hours, you will not feel hungry while you are on your diet. It is easier to stick to any weight-loss plan when you feel full.

Tip Six

Include a small serving of protein and a carbohydrate for every meal to give you the energy to get through your day. During those midday slumps most people reach for sugary snacks to get them through the rest of the day. A healthy snack of protein and carbohydrates will give you the energy without the sugar crash of those other snacks.

Tip Seven

It is important to include cardio exercises into your diet plan to make sure that you are burning off the calories that you ingest. The recommendation is to get 45 minutes of cardio exercise at least three to four times a week.

Tip Eight

One of the easiest ways to lose weight is to burn calories more efficiently. To be able to do this throughout the day, you need to build your muscle tone. Resistance training can be the springboard to great muscle tone and burning calories.

Tip Nine

This diet tip may seem simple, but it works. Drink more water. Water is one of the most unused diet tools in your arsenal to lose weight. Drinking water helps to keep you hydrated and can help you to consume less food over the course of your day.

Tip Ten

A food journal is an important way to track the course of your diet. Inside this journal, you can write down what you eat each day. It is a great way to track your workouts too. You can also use this weight-loss tool to explore your feelings and thoughts about losing weight.

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Top Five Boredom-Free Exercises

Exercising is one of the most important things that you can do for yourself. By simply following a workout routine, you can keep yourself fit and in shape. One of the reasons that people end up not following their fitness routines is out of boredom.
It is easy to get bored when you try to follow the same workout routine all the time. It is important to change up your workout routine often with boredom-free exercises. Here are five of the top exercises to put into your workout routing to keep the boredom blues away.

Belly Dancing

Dancing of any type is known to burn calories. One of the best forms of dancing to include in your workout regimen is belly dancing. Belly dancing is a type of dance that focuses on isolating and using your stomach muscles to move your body. On top of the great cardio workout that you get from dancing, belly dancing works stomach muscles that may not get used often.

Spinning Classes

When you poke your head into a spinning class, you will see rows and rows of stationary bikes. You may begin to think that this will just be your usual bike ride. Think again. A spinning class is like a bike ride turned on its head. A spinning class will leave you exhausted and wanting more.

Ice Skating

This exercise may seem more like something that you see children do. It is the same exercise. Gliding on the ice on a pair of skates is an exercise in control as well as a great calorie burn. It takes many muscles to keep you upright on the thin blade of a pair of ice skates. So lace up and get going.

Boxing

Have you ever watched a boxing match and wondered how those guys stay in such great shape? Boxing is a great workout for your upper body and your legs. The movements of your legs as you lean to punch the bag will get you toned in no time. You can begin by using a punching bag to help you get into shape. As you learn more about boxing, you can even move on to sparring with partners.

Swimming

There is a reason why swimmers have such toned bodies. Swimming is a sport that works every muscle group as you go through your paces. This exercise is one that can be done by people at any level of fitness. Jump in the water and swim your way to a healthy body.

Workouts do not need to be tedious. There are many fun and exciting exercises that you can incorporate into your workout routine. Many of these exercises can be found in the fun activities that you see every day. These top five boredom free exercises are just the tip of the iceberg from what is available to you.

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The Psychology Behind Thin versus Fat

There are some aspects of our body types that we have little or no control over. Where we carry our fat is inherited from our parents. Our natural metabolism rates are also somewhat dependent on genetics. But for the most part, it’s the choices we make that determine how fat or thin we are.

Psychology has a lot more to do with how much we weigh that most people realize. Our subconscious plays a role in how much we eat, whether and how much we exercise, and what weight range we deem as acceptable for ourselves. When it is discovered that someone is anorexic or bulimic, it’s apparent that the problem goes deeper than eating habits. But what many of us fail to see is that the same thing applies to those who are overweight.

There are infinitely many reasons that a person may feel compelled to overeat. Here are a few general ones.

* Some people overeat as a way of making up for something that is missing in their lives. This need often goes back to childhood, but it can also spring from more recent events. For instance, someone who has recently divorced might overeat to compensate for the lack of a partner.

* Those who have been or are currently being abused may overeat. In the case of sexual abuse, the victim might overeat to make herself less attractive as a means of preventing future abuse. Victims of other types of abuse may overeat in an effort to comfort themselves. These patterns often continue long after the abuse is over.

* Overeating is sometimes a reaction to stress. Instead of facing the sources of stress head-on, some people eat to take their minds off of them. This only works temporarily, however, and when the stressor resurfaces, the cycle continues.

Healthy Mind, Healthy Body

Those who are overweight are rarely that way because they want to be. They often try diets, medications, exercise programs and alternative treatments, only to fail. But if they were to work on the underlying issues before attempting to change what’s on the outside, they would have a better chance of success.

The psychological problems behind obesity have a way of setting us up to fail at losing weight. They are often accompanied by low self-esteem, which is notorious for thwarting weight-loss efforts. Even if we give it our best shot, a lasting reduction in weight does not happen overnight.

However, low self-esteem can lead us to believe that lack of quick results means that we’re incapable of succeeding, so we give up too quickly. And even if we do manage to lose the extra weight, if the psychological problems are still there when we go off the diet, the weight will reappear.

Getting treatment for psychological problems is essential if we want to stop destructive behaviors such as overeating. By improving our state of mind, we give ourselves the foundation we need to make lifestyle changes that will help us achieve a healthier weight.

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Finding Therapy for Panic Attacks

Panic attacks are very unpleasant. Those who have never had one before, and sometimes those who have, may think they’re having a heart attack. In fact, virtually all of the symptoms are the same. Once you’ve determined that it was a panic attack and not a heart attack, you’ll certainly want to take steps to make sure it doesn’t happen again.

Medication is often prescribed for panic attacks, but that doesn’t address the entire problem. And some patients do not like the idea of taking prescription drugs. Therapy is often helpful, but many panic disorder sufferers do not know where to get it. Here are some resources you can turn to:

* Ask your doctor. Primary care and emergency room doctors should be able to refer you to a qualified therapist. And since they’ve evaluated you already, they should have some idea of what type of therapy would be best for you.

* Call your insurance company. It’s a good idea to do this anyway if you’re not completely sure how their mental health coverage works. And they may even be able to refer you to a therapist without requiring you to see a doctor first if you’d rather not.

* Contact your local mental health agency. They can provide referrals, and many offer free or low-cost therapy options for those who do not have insurance or whose insurance does not cover the entire cost.

* Talk to friends and family members who have been through therapy. They can answer your questions about the process and perhaps refer you to a good therapist. If that therapist doesn’t accept your insurance, perhaps he can refer you to a good therapist who does.

* Try a therapy referral service. This is a good option for those who are concerned about being stigmatized because they need help. Do a Google search for the specific type of therapy you’re seeking, followed by the word “referral.” You may also find listings in your local phone book.

* Seek online therapy. This type of therapy is conducted via live chat or email. Phone sessions may also be available. Those who are homebound, are too busy to make it to therapy appointments, or have severe social anxiety often opt for this type of therapy. Keep in mind, however, that insurance companies are less likely to cover online therapy than traditional face-to-face therapy.

Therapy can be extremely effective against panic attacks. But in order for it to work, you need to find a therapist who is knowledgeable about treating those with panic disorder. By finding a therapist with experience in the types of therapy that are effective against panic attacks, you can greatly increase your chances of success.

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A Little Therapy May Get Rid of Anxiety

Anxiety disorders are more common than most people realize. When grouped together, anxiety disorders are the number one mental health problem in the United States. About 18% of the population suffers from some form of anxiety.

Anxiety sufferers often fear facing a stigma by being treated for their ailment. They may be hesitant to try anxiety medications, and are often even more hesitant to go to therapy. They do not want people to think they are “crazy.” But in today’s society, therapy is not a big deal. And for anxiety sufferers, it can be highly beneficial.

How Does Anxiety Therapy Work?

There are a few different kinds of therapy that are used in treating anxiety. The most common are:

* Behavior therapy - In behavior therapy, the patient learns to better control unwanted behaviors (such as panicking). He may be exposed to situations that trigger attacks in a controlled manner.

* Cognitive therapy - Cognitive therapy deals with the thought processes behind panic attacks. The patient is guided through examining his feelings and beliefs and determining whether or not they are realistic.

* Cognitive-behavior therapy - This is one of the most common types of psychotherapy used in the treatment of panic disorder. It combines behavior therapy and cognitive therapy to help the patient develop the skills he needs to avoid panic attacks.

* Systematic desensitization - This approach is also often used against panic disorder. It involves introducing the patient to a situation that is mildly threatening, then putting him in situations that are progressively more threatening. This allows him to build confidence slowly and work on skills that will help control his panic.

* Talk therapy - Talk therapy is primarily used in the treatment of generalized anxiety disorder. Its goal is to get to the root of the problem, and it may take longer than other types of therapy. Talk therapy is often used in conjunction with other types of therapy.

* Acupuncture or acupressure - Many alternative health practitioners, as well as some traditional doctors, advise patients to try acupuncture or acupressure to alleviate anxiety. These types of therapy involve tapping certain energy points to discharge negative energy that is presumed to be associated with anxiety.

Therapy may be used in conjunction with prescription drugs, herbs or any other type of treatment. One may have to try more than one type to find a therapy method that works, but for most anxiety sufferers there is great potential for relief. So don’t be anxious about seeking therapy for your anxiety. Chances are you’ll be glad you did.

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Sticking to a Diet Once and for All

It seems that everyone wants to lose weight these days. However, few people seem able to stick to their diets.

Here are a few things you can do to stick to your diet once and for all:

The first thing to do to stick to your diet is to look at it as a permanent lifestyle change. It is important to find a diet that you can follow for the long term. A very restrictive diet will make you count the days until you can eat what you did before the diet.

When you are counting the days until the resumption of what you consider as “normal” eating, it is much easier to cheat on your diet and eventually stop it early. However, when your mind looks at the changes that you are making as being permanent then you are more likely to stick to the diet.

The next step to sticking to a diet is holding yourself accountable every day. One of the best ways to do this is by keeping a food journal. A food journal is simply a book where you write down everything that you eat and the amounts.

To help you even more with sticking to your diet, you can expand on to a basic food journal. Writing about how you are feeling about your diet and if you were hungry during the day will help you to see the obstacles that you face when it comes to sticking to a diet.

The final part of the equation of keeping your diet on track is to give yourself small rewards on the way to your final weight-loss goal. Rewards are a great motivator no matter what you are trying to do.

You can base your rewards on the amount of weight that you lose. Another way would be to base them on how long you have followed your diet without fail. Make sure that the rewards that you choose for yourself have nothing to do with food.

Sticking to a diet is never easy – especially if you are a “serial” dieter, but the above tips will help you get started. If all else fails, remember to take things slowly. This isn’t a race and you will eventually get to your weight-loss goal.

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