Natural Ways to Cope with Anxiety

The world we live in is a stressful place, fraught with anxiety producing situations. Worries about the recession, employment, money and retirement, and healthcare have taken their toll on many people, and while there are signs things might be improving, difficult economic conditions have provoked anxiety in many individuals.

The bleak economy combined with personal stressors like relationships and family can lead to a first panic attack or episode of extreme anxiety in sensitive people. Some will turn to prescription medications to deal with panic, while others prefer a natural, non-medicated approach for coping with anxiety.

I've experienced anxiety and panic attacks, but I opt for natural ways to cope with anxiety. If you are struggling with feelings of anxiety and panic, see a physician or therapist for a full evaluation and to discuss a treatment plan, as this article is not intended to treat or cure the conditions of general anxiety or panic disorder. If you're curious about coping strategies for panic and anxiety that don't involve prescription meds, I share a variety of approaches that have worked for me. Here are five natural ways to cope with anxiety.

Meditative Breathing

Meditation and breathing exercises are powerful natural ways to cope with anxiety. Unfortunately, many anxious people have learned to breathe more rapidly, in a very shallow way from high in their chest, and this type of "chest breathing" can lead to feelings of hyperventilation that exacerbate panic attacks and anxiety. Learning to breathe more slowly and deeply from the abdomen can work wonders to help lessen the panic spiral, producing feelings of deep relaxation and well being.

Explore books, CDs and tapes that teach meditation and abdominal breathing techniques. There are so many kinds of meditation out there; I especially like meditation tapes by Lawrence LeShan, author of "How to Meditate." In my opinion, meditation that focuses on breath counting is quite useful for coping with anxiety. Once you find the type of meditation that works for you, begin a daily meditation practice and don't forget to incorporate abdominal breathing exercises into your daily routine. Faithful practice in breathing slowly and deeply from the abdomen while clearing and focusing the mind through meditation techniques can be a very efficient, totally natural way to cope with anxiety.

Spiritual Practice

Cultivating a spiritual practice is another natural way to cope with feelings of panic and anxiety. If you are a religious person, attending services and developing a spiritual practice builds a sense of connectedness and feelings of community that can ease anxiety. For those not on a traditional religious path, an approach to developing spirituality that involves an appreciation of nature, recognition of something Higher and feelings of "Oneness" will help you realize you are not alone with your anxiety, which can be an enormously soothing realization when faced with another panic attack. In my experience, isolation and a sense of separateness provoke anxiety and panic, while feelings of oneness with the Universe and connectedness to others are great antidotes to those panicky feelings of anxiety, dread and despair.

Dietary Changes and Exercise

Dietary changes can certainly help ease panic and anxiety, as we "are what we eat." A diet full of processed or fast foods, sugars, fats and unhealthy carbohydrates puts a toxic load on the body and exacerbates panic attacks and anxious feelings. To cope with anxiety in a natural way, eliminate caffeine, simple sugars and processed foods from your diet and "eat clean." Fill your diet with wholesome, healthy, unprocessed foods like complex carbohydrates and fruits and vegetables. Slowly transition to a more plant based diet and cut back on meat (vegans and vegetarians are calmer!)

Vigorous exercise is an excellent, natural way to cope with anxiety. Make time in your schedule for daily aerobic exercise, and consider a walking program. In my opinion, getting outdoors, out of the house and into a natural environment can help reduce anxiety. Exercise in general is good for health, but as a natural way to cope with anxiety (and in many cases depression) try to schedule some vigorous exercise each day. I try to do some brisk walking a few days a week; however, if my anxiety became more severe, I'd probably try to schedule a walk every day. A fun physical activity that moves the body and breaks a sweat can be very helpful for panic (I'm exploring Argentine tango dance classes).

Journaling and Therapy

Writing in a journal, expressive arts and talk therapy are all helpful in coping with bouts of anxiety. Keeping a journal or small notebook to pour out your thoughts without judgment is cathartic for anxiety sufferers. Free write whatever is on your mind to release those bottled up feelings that exacerbate panic. Creative arts therapy uses expressive arts like drama, writing, visual arts and music as a natural way to cope with anxiety. Cognitive behavioral therapy can be very effective in recognizing and identifying self defeating thought patterns and reframing or replacing them with more positive coping strategies.

Relaxation Training

A few years ago, I spent some time talking with a therapist and she gave me a few audiocassette tapes, as a natural way to cope with anxiety (I no longer see the therapist but I still use these tapes!) The first "relaxation training" tape was a combination of meditative breathing and deep muscle relaxation. I was instructed to find a quiet place to sit or lie down, then tense and relax various muscles from the tip of my toes to the top of the head, then do breathing exercises, while focusing on the word "calm."

I still use my relaxation tape a lot, whenever I'm faced with a stressful situation or I feel a panic attack coming on. For years, I did the complete relaxation training tape with about a half hour's worth of exercises, but if I'm in a hurry, just listening to the sounds of the instructor's voice can calm me down. There are a variety of relaxation training tools available to anxious people (including biofeedback, abdominal breathing exercises and progressive muscle relaxation) that produce deep relaxation, damp down the body's panic reactions and foster a sense of self control.

There are many non-medicated approaches for dealing with anxiety and panic attacks. Other natural ways to cope with anxiety include acupuncture, yoga, and Reiki. Those suffering from panic attacks and phobias can try desensitization and exposure therapy to help them acclimate to situations perceived as very threatening, gradually reducing or eliminating panic reactions over time. These and other natural ways to cope with anxiety should help lessen those out of control feelings of anxiety and dread, without the use of prescriptions.

Sources:

Personal experience coping with stress and anxiety

http://www.adaa.org

http://serenityonlinetherapy.com/meditation.htm

http://www.spiritsite.com/writing/lawles/

http://www.psych-net.com/Articles/anxietydiet.htm

http://money.usnews.com/money/blogs/outside-voices-careers/2009/01/22/how-effective-journaling-can-minimize-anxiety

http://healthandwellbeingtoday.com/tag/abdominal-breathing/