Anxiety is a natural reaction to some of life’s most challenging situations. A little bit of anxiety can be good. It helps motivate you to meet a deadline, pass a test, or deliver a well-crafted presentation at work. It also keeps you from walking into danger.

Once it begins to interfere with everyday life, worry is considered an anxiety disorder. About 25 million americans experience these disorders, which include panic attacks, generalized anxiety disorder, phobias, post-traumatic stress syndrome, and obsessive-compulsive disorder. Anxiety disorders require medical attention and sometimes medication.

What Can I Do About Anxiety?

Breath – Regulating the breath is the most effective anti anxiety measure. Simply inhale through your nose for 4 seconds, hold your breath for 7 seconds, and exhale through your mouth for 8 seconds. Practice this technique regularly throughout the day for about a minute at a time.

Do not isolate yourself – The more isolated you feel, the more likely you are to worry.

Do some type of meditative activity for at least 15 minutes, up to three or four times each day.

Focus on what’s happening now, not on the past or the future.

At night give yourself time to unwind and relax. Take 30 to 50 minutes to do something quiet and non stressful before bed. Read a light novel or watch a television comedy. Avoid active tasks such as housework.

Try to laugh at yourself.

STOP!!! The caffeine, nothing is worse for anxiety than caffeine. Caffeine affects neurotransmitters in the brain, which causes anxiety.

Never worry alone. When we talk about our worries, the toxicity dissipates. Talking it through helps us find solutions and realize that our concerns aren’t so overwhelming.

Learn to let it go. Chronic worriers have tough time letting go.

Avoid alcohol

When to call a doctor for anxiety

If you are experiencing more than one panic attack a month or fear having a second attack. If you are nervous or anxious most of the time, particularly if your worry is attached to situations that would not bother other people. If you are experiencing on a regular basis insomnia, shakiness, poor concentration, tight muscles, or heart palpitations.

The feeling of nervousness in or avoiding certain situations as crossing bridges or tunnels should also warant a visit to your doctor. Overeating and drinking alcohol to get away from fear or worry is also a red flag. In addition, a lack of not being able to stop obsessing and worrying about the past. If you are in an emotional crisis, and the support of caring friends, family, or your church does not seem to help –and finally, the fear you might hurt loved ones or friends.

Herbs for Anxiety

Kava Kava – Reduces anxiety, and may be just as effective as a prescription tranquilizer.

Lavender – Lavender is a natural sedative.

Valerian – Decreases anxiety.

Hawthorn – Calms the nervous system.

Lemon Tree

Marjoram – Alleviates anxiety.

Passion Flower – The passion flower acts as mild anxiolytic, without the risk of addiction or dependence.

Foods for Anxiety

Whole Grains – Provides complex carbohydrates and B vitamins that are a necessity to the balance of the nervous system.

Banana – This is a great source of vitamin B6, carbohydrates, potassium, and magnesium. Deficiency in these nutrients promotes anxiety.

Nuts – Nuts are rich in essential fatty acids, lecithin, and phosphorous that promotes proper brain function.

Vitamin B6 – A deficiency in this vitamin promotes anxiety.

Magnesium