The Holistic Approach to Anxiety

At some point we’ve all experienced a bout of anxiety. It’s usually circumstantial, like coming up to exam time or a particularly busy time in work. You may feel nervous, restless, weak or tired. Your heart may pound, your head may race and you might have trouble sleeping. We all experience anxiety in different ways and for different reasons. In a mild dose this is ok. It’s just our body reacting to stress and once we move past it our bodies begin to recover and the symptoms go away.

But what happens when we don’t move past it? What if anxiety seems to become part of our regular or even daily lives? Living with excessive worry can be debilitating and panic attacks, a sudden feeling of intense anxiety resulting in shortness of breath and rapid heartbeat, can literally paralyze you in your tracks. Anxiety can be difficult to control and lead to excess fear and a feeling of looming doom.

But it isn’t all gloom and doom. Let’s have a look at some of the wonderful ways in which we can manage and treat anxiety. Remember that there are a huge range of symptoms; each person may experience anxiety in different ways. What works for one person may not work for you. You may need to experiment a bit to find the best fit for you.

Aromatherapy can be used at home, in your car or at work to reduce anxiety and promote relaxation. Oils can be dropped into a diffuser or added to a bath. You can apply some to tissue and clip it to the air-conditioning in your car to keep you clear headed and calm. Or oils can be put into a little roller bottle to be rolled onto the wrists or temples while you’re in work or out & about.

Oils like Lavender are gentle & inexpensive. There are so many studies done reporting the benefits of using lavender to reduce anxiety. 36 patients suffering with GAD were admitted to an intensive care unit. While there, they were administered massage using Lavender oil. Each patient noted an alleviation of anxiety and improved mood. A survey in a long-stay neurology in-patient department showed increased mood scores and reduced psychological distress following aromatherapy with lavender. The effect of lavender aromatherapy on anxiety and depression in high risk postpartum woman showed a significant improvement of the Edinburgh Postnatal Depression Scale and Generalized Anxiety Disorder Scale after four consecutive weeks of administration of lavender [4].

I love when science backs me up, but this stuff is so accessible and easy to incorporate into your daily life. In saying that please ask a trust worthy aromatherapist before you go and buy a load of oils, they are accessible, they are mostly inexpensive but they are powerful. Chances are your local therapist will know the best oils to use to maximize their benefits.

Learning mindfulness is a simple yet powerful approach to combating and controlling your anxiety. One study looked at a group of 93 persons diagnosed with GAD (general anxiety disorder). Each person was randomly assigned to either a Mindfulness course or a stress management education course. Their anxiety was rated in a number of tests before and after their sessions. Both groups showed a definite decrease in anxiety after their session but the mindfulness group scored significantly better in the Beck Anxiety Inventory (a test used to assess levels of anxiety)[1]Both courses were aimed at reducing anxiety, both courses were good, but mindfulness was better.

I am a big believer in mindfulness and meditation. Getting out and going to a class is a great way to manage your anxiety. Being social with like minded people can be very uplifting and learning the skills to manage stress on a daily basis is invaluable. However if you don’t feel up to getting yourself to a class just yet try having a browse online. There are lots of wonderful mindful meditation videos that you can try in the comfort of your own home (and no, it doesn’t involve whale songs or chanting “ommm” over and over). Give this one a go and see how you get on, 10 minutes out of your day may make all the difference: https://www.youtube.com/watch?v=Fpiw2hH-dlc

Reflexology is another useful tool in combating anxiety. A study was done on 23 patients suffering with cancer who received foot reflexology. Each participant in the study noted a significant decrease in anxiety, as well as pain [2]. Another study tested the use of reflexology to reduce anxiety in expectant mothers. Mothers who had the treatment were compared to a control group and found a significant reduction in anxiety when tested on the scale[5]. They also found that reflexology decreased pain and reduced the amount of time spent in labour[3]. The proof is in the pudding there my friends, if reflexology can reduce anxiety in people suffering with cancer and a group of expectant and labouring women imagine what it could do for you.

There are many ways in which you can control your anxiety. You don’t have to suffer. Take action by visiting your GP. Ask around for recommendations for a great local therapist; find a mindfulness class close to you. Try everything until you find the little rituals that work best for you.

Below are some online resources that may help you find other info and ways in which you can cope. And please remember, you are not alone.

www.oandaireland.ie

www.socialanxietyireland.com

[1]https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3772979/

[2] http://www.anatomyfacts.com/Research/The%20Effects%20of%20Foot%20Reflexology%20on%20Anxiety%20and%20Pain.pdf

[3] https://www.ncbi.nlm.nih.gov/pubmed/26545996

[4] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3612440/

[5] Spielberger State-Trait Anxiety Inventory