Anxiety | Dr. Sam

1. Your own efforts

On a daily basis you can do the following to help reduce your symptoms:

Avoid or cut down on caffeine

Exercise every day

Eat a healthy diet

Get help after a traumatic experience

Avoid kava, which may be very effective but also has had some association with unexplained liver failure. It's not yet clear if this was from a contaminant in the product or is a side effect.

Take supplements such as SAMe (S-adenosylmethionine), St. John's Wort (it can make your skin more sensitive to the sun), calcium and magnesium, valerian, Rescue Remedy (a homeopathic remedy), acupuncture, and Vitamin B complex.

Check with your doctor first

Discuss any over-the-counter and herbal remedies that you are taking with your doctor or pharmacist to be sure none is causing your symptoms or making them worse. You may need the help of a naturopathic or integrative doctor, because traditionally trained doctors may not have a full understanding of safe and natural alternatives. Research is being conducted every day on these products, so there is limited but growing scientific literature to support traditional medicine's use of these products.

Still, manufacturers often make unsupportable and irresponsible claims about their properties. Be sure to discuss their use with your doctor and check out information about these products on the Internet.

2. Cognitive and behavioral therapy

"Talk therapy" can help you to identify and limit the thought patterns and behaviors that lead to anxiety.

3. Relaxation techniques

Deep breathing, imaging, mindfulness, biofeedback, and other relaxation methods can help provide relief from the symptoms of anxiety. Guided imagery, group therapy, meditation, and relaxation CDs can also help work through feelings of anxiety.

4. Medication

Benzodiazepines (Xanax®, Librium®, Valium®, and Ativan®), sometimes called tranquilizers, can decrease the physical symptoms of anxiety. Other drugs include BuSpar®, which affects neurotransmitters, and antidepressants (Paxil® and Effexor®). When taking a medication, follow the directions carefully, learn what effects the medication could have, and determine any potential interactions with other medications. The patient should read all information provided by the pharmacist.

The other side of the story

Medications for stress and anxiety:

are often habit forming
often have unacceptable side effects
are too readily given to children

Be skeptical if your doctor spends only a brief time with you and then writes a prescription for a drug to address your symptoms - especially if the drug is being prescribed for a child. CAM and integrative doctors - as well as many traditional doctors - believe that drugs are given too readily to children for emotional issues while we have very little information about the long-term effects.

Some stress and anxiety is normal and natural

Some stress and anxiety is a natural consequence of life - such as stress at work, a traumatic experience, or an exciting event such as a wedding. Since anti-anxiety drugs are readily available, and the drug companies have aggressive marketing campaigns, many people wind up taking drugs when it's not necessary. Granted, treatment is necessary if there's true suffering. But over-treatment may have devastating effects on both adults and children - such as drug addiction. Women are more prone than men to become addicted to these drugs.

The threat of addiction

According to the National Institute of Drug Abuse (NIDA), a part of the National Institutes of Health, pain relievers, tranquilizers, stimulants, and sedatives are a source of addiction to prescription medicines. NIDA says that the inappropriate use of prescription medications is a serious public health concern. We all have a role in preventing misuse and addiction to these medications.

Besides pain killers, according to NIDA, the most commonly abused prescription medications include CNS depressants which are used to treat anxiety and sleep disorders, and stimulants, which are prescribed for attention deficit/hyperactivity disorder.

Bottom line

If anxiety is controlling your life, try these self help techniques and if they don't work, see your doctor. Although these efforts in combination with each other may not produce a cure, they can often substantially reduce the incidence and symptoms of anxiety. Just be a smart consumer when it comes to medication to keep your anxiety in check.