AVOID CAFFEINE: Caffeine is something many people in America and Europe are used to bringing in their daily lives. Though many studies have shown that this addictive stimulant can help produce symptoms of anxiety, insomnia and the like.
Caffeine is found in coffee, tea, chocolate, many sodas and even certain medications. Always ask your doctor about a medication before using it. Also, ask the doctor if there is an alternative medication if your medicine contains caffeine.
REDUCE YOUR PROCESSED AND REFINED FOODS INTAKE:
Processed food can rob your food of nutrients and vitamins that your body needs to fight off stress and promote good health. Try to buy whole foods, unprocessed foods and try and stay away from "instant" foods, preservatives, artificial flavors, saturated fat and MSG.
REDUCE YOUR SUGAR INTAKE:
Too much sugar can rob our body of essential nutrients. Yet don't be so fast as to replace the sugar with artificial sweeteners, they too can cause anxiety as well as other health concerns.
REDUCE YOUR ALCOHOL INTAKE:
Yes, in small amounts, alcohol can be good for your heart but too much alcohol is not a good thing for your body and too large of an intake increases your body's need for extra vitamins. The body has a harder time using oxygen. As a result, you can become more sensitive to stress - which in turn can cause anxiety reactions. It can also cause depression.
The Effects of Alcohol on Anxiety:
How does alcohol contribute to Anxiety Disorders? Research has shown that alcohol ín high doses has numerous health hazards. As well as many other things ít can: increase your need for extra vitamins due to disturbed eating patterns interfere with the body’s ability to use oxygen, to process food & absorb vitamins. As a Result: High alcohol consumption makes you more sensitive to stress.
Chronic abuse of alcohol ís often associated with depression-like symptoms, which can reduce the ability to solve problems, which ín turn can lead to anxiety. Excessive alcohol consumption can lead to poor work performance, relationship difficulties & financial difficulties. This can produce stressors that worsen anxiety.
QUIT SMOKING
Smoking reduces your endurance. It causes your body to become unhealthy and promotes low adaptation to changes in your physical life. The human body can live for weeks without food. The body will live just days without water. Yet the body can only live a few minutes without oxygen. Why rob your body of this vital resource?
Exercise becomes more of a challenge on your body and smoking has been shown to effect your heart, lungs and even interfere with some of the chemicals you need to manage anxiety disorder and stress. So quit smoking as soon as you can.
DRINK
WATER INSTEAD OF SODA 
Dehydration causes fatigue, confusion, dizziness and weakness. Soda is not a good source of water, it can often leave your body thirsty for more water.
TRY ORANGE JUICE FOR A TREAT
When you want to treat yourself to something sweet, try orange or grapefruit juice. It is high in vitamin C and try to buy, "not from concentrate." (Warning: Grapefruit juice can be toxic if combined with certain medications.. so ask your doctor).
HERE ARE SOME FOODS THAT MAY BE BENEFICIAL IN YOUR DIET:
Add protein and carbohydrates to your diet: Incorporate protein into your diet. Protein helps to keep sugar levels stable. You can find protein in nuts, yogurt, beans, fish, chicken, tofu and lentils.
Seek out foods that are high in Omega-3 (a fish oil):
This fish oil has been shown in many studies, to reduce your bad cholesterol levels and reduce plaque buildup in your blood. By reducing your bad cholesterol, you are helping your body to fight off stress and relieve anxiety, tension and even prevent heart disease! Fish that are high in Omega-3 are excellent ways to help your blood stream.
Add many vegetables in your diet (especially green ones)
NUTRITIONAL SUPPLEMENTS THAT MAY BE BENEFICIAL:
Folic Acid: Folic Acid (required for energy production) is considered brain food. The brain needs it to work properly. It helps to prevent anxiety and fatigue. Folic acid works best when combined with vitamin C, vitamin B6 and vitamin B12. Much research has indicated that a deficiency of folic acid may include depression, insomnia, anorexia, forgetfulness, hyperirritability, apathy, fatigue and anxiety. You can find Folic Acid in the following foods: Whole grain breads -Fortified cereals -Dried peas- Dried beans -Leafy vegetables- Fruit. Most multivitamin complexes contain folic acid.
GABA: GABA (Gamma Aminobutyric Acid) is an amino acid help reduce anxiety, allows rational decision making, promotes restful sleep and enhances workout recovery. It has also been shown to have similar effects as the benzodiazepine drugs. You will also feel more relaxed and notice that you are sleeping better. The recommended dose for GABA is 700-750 mg - 3 times daily - talk to a medical professional about using GABA. *
Inosistol: has been shown in studies to have a positive effect in the calming of the symptoms of panic attacks and obsessive-compulsive disorder. Taking up to 4 grams daily - 3 times-a-day has shown to be beneficial. *
Magnesium: The supplement magnesium has been found to aid in the management of anxiety symptoms. Taking 200-300 mg of magnesium 2 to 3 times daily has been shown to help. *
Selenium: Selenium, an important antioxidant, is a trace mineral found in soil and food. It protects neurotransmitters. Deficiency in selenium has shown to have a negative impact on mood. It also helps to reduce bad cholesterol and keep the heart healthy. You can get much of your selenium from dietary sources such as: Alfalfa, fennel seed, ginseng, butter, garlic, liver, Brazil nuts, shellfish and other fishes. You can find it in sunflower seeds, yarrow, wheat germ and Brewer's yeast. *
Vitamin B1: Vitamin B1 is also known as "thiamine." In many studies, B1 has shown to have positive effects on the nervous system and mental well being. Vitamin B1 is found in peas, soybeans, fortified breads, cereals, pasta, fish, pork, whole grains and dried beans. Prolonged intake of large amounts of alcohol depletes your body's supply of vitamin B1.
Vitamin B3: (in the form niacinamide) has been tested in lab animals and seems to work in animals in the way that benzodiazepines such as Valium® have. *
Vitamin B6: Lack of Vitamin B6 has been known to cause anxiety and depression. The formation of certain brain chemicals from amino acids requires this vitamin. It affects the nervous system. The recommended Dietary Allowances for adults (25+ years) is 2.0 for men and 1.6 for women. The best sources of vitamin B6 are meats (particularly organ meats such as liver), whole grains and wheat germ. *
Vitamin B12: Vitamin B12 is needed for energy, brain function and a healthy nervous system. It helps to combat depression, stabilize PMS and helps to protect against anemia and it may help fight cancer. The best food sources of Vitamin B12 are liver, kidney, oily fish, beef, pork lamb, cheese, eggs and milk. *
Zinc: Zinc - and essential mineral, has been found to have positive effects on the nervous system as well as helping to produce a calming effect. Most multivitamins contain zinc. Food sources for zinc are Oysters, meat, poultry, nuts, beans and dairy products. *
Betony: Also known as Bishopswort, Betony, or Stachys betonica - this herb gently strengthens the nervous system and relieves symptoms of anxiety and tension. This herb can also be of help with headaches and pain. Sometimes betony is combined with skullcap for a more powerful effect.
California Poppy: California Poppy, a relative of Opium poppy, helps to calm nerves, aid insomnia, reduce anxiety and relieve pain. It is an anti-anxiety sedative and has also been shown to positively effect attention deficit disorder!
Chamomile tea: One of the top selling herbal teas, this tea is an excellent choice for soothing nervous tension, headaches, depression and indigestion. It also helps to ease muscle pain and menstrual cramps. In the Middle Ages, the Greeks called Chamomile "Kamai" which means ground apple (because of its sweet apple-like fragrance). In most children, it is also a safe and gentle herb. *
Cowslip: Cowslip (found in dry meadows and woodland) can be a calming pain reliever as well as a sleep aid. Some have used it to alleviate headaches. For anxiety, cowslip can be combined with scull cap. For sufferers of social phobia, cowslip may help. It helps reduce timidity and overcome shyness. It helps strengthen the inner being. *
Dandelion: Dandelion leaves have been shown to release stress and promote relaxation. They help you let go of irrational fears and promote trust in yourself. They have been known to ease muscle tension and help backaches. Dandelion acts like nature's B complex. It is nutritious and boosts your digestive system as well.
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Damiana: Damiana is an herb used as an Aphrodisiac or Antidepressant. It's use has been associated with improving sexual function as well as acting as an antidepressant, tonic, diuretic, to treat coughs, headaches, control bedwetting, and stimulates muscular contractions.
Hops : Hops is an herb used as a calming effect on the nervous system. People use this yellowish-green plant for nervous diarrhea, insomnia, and restlessness. It's hypnotic effect will work to put you at ease and promote sleep when nothing else seems to do the trick.
Hyssop: Hyssop,may have derived from a Hebrew word, "ezob" which means holy herb. It is used to ease nervous disorders such as anxiety and panic. It helps circulation, blood pressure, mucous buildup and even inhibits the growth of the herpes simplex virus. Hyssop is a sharp flavored herb and it is ingested by adding it to favorite dishes and/or liquors. This herb is also great to add in the digestion of fatty meats.
Kava Kava : Kava Kava is one of the most potent anxiolytic available without a prescription. It has been known Kava helps to relieve fatigue/anxiety and keep the mind at ease. It helps produce a deep sleep, has helped people become more social, relieves pain (e.g. headaches & migraines), steadies the pulse and even lowers blood pressure. Its name in Latin means "intoxicating pepper". Remember: If you are pregnant, using any medication or have any kind of disease, seek medical professional advise before using this supplement or any other supplement. Certain individuals should not take Kava or any of the other supplements mentioned herein. *
Lemon Balm: Lemon balm is an herb with sedative properties. It is used to help soothe anxiety symptoms, gastrointestinal complaints and promote sleep. Lemon balm is often ingested in a tea form. It can be combined with valerian, chamomile, passion flower and hops but do not use this herb with prescription sleep aids (unless your doctor gives the okay)!
Mistletoe: Mistletoe is an evergreen found in coniferous tree tops native to Europe and Asia. Although it is primarily used to help lower blood pressure and heart rate, it is also used to ease anxiety, panic attacks, relieve nervous debility and promote sleep. It has also been known to make people kiss when standing under it, but that fact has not been approved by the FDA yet either.
Motherwort: Motherwort is an herb with sedative properties used for anxiety, irritability, insomnia and palpitations. It increases circulation in the brain and helps depression as well.
Oats: Oats are grown in Northern temperate regions. They are high in fiber and help to lower serum cholesterol, aid the heart and for the information on this site - they are used as a nerve tonic helping to ease anxiety and nervousness.
Passion Flower: Passion flower is one of nature's best tranquilizers. As well as being used to help the mind in extreme emotional upsetting times, it also relieves anxiety, muscle tension, insomnia and headaches. Many people have found that it helps create a deep sleep and ease some of the nervousness that you may experience at bedtime. It has also been shown to be of some aid to people suffering from asthma where there is much spasmodic activity (associated with tension). *
Peppermint: Peppermint has been a wonderful remedy in treating indigestion, nausea, diarrhea as well as normalizing the entire digestive system. It can help people in times of stress by calming the digestive system in stress-related symptoms such as irritable bowel syndrome and different pains. Most people enjoy peppermint in it's tea form.
Saint John's Wort: St. John's Wort is a very popular herbal remedy. It's active ingredient is hypericin which increases capillary blood flow and inhibits the breakdown of neurotransmitters. Numerous trials, St. John's Wort has been effective in treating depression and mood swings. It has also been found to help reduce anxiety, insomnia, fatigue, irritability, nervous exhaustion, headaches and hot flashes. Avoid St. John's Wort when on prescription serotonin-altering antidepressants, while taking kava kava, MAO inhibitors, and other herbs and/or drugs without consulting a doctor first...
Skullcap: This important Chinese medicinal plant has been known for years - to help reduce nervous tension, headaches, insomnia, colds, fevers. Socially, this plant can help feel empathy and intuitive responses to others. It is a nervous system relaxant and sedative. It is available in a dried root form, tablet or tincture. Some people steep the dried herb in boiling water. Talk to your trained herbalist or physician about using this plant. Don't combine this with any medication or sedative unless your doctor says it's okay. *
Valerian Root: Valerian is a powerful anti-anxiety herb. The herb can be classified in many ways. It is a pain reliever, anti-inflammatory, antispasmodic, antiemetic, carminative, sedative, hypnotic, antihypertensive and antibacterial herb. It influences the cerebro-spinal system, making it a good sedative and good for helping to aid hypochondriacs and nervous people who haven't had much rest. It helps reduce fear, anxiety, hysteria, nervous exhaustion, headaches and even arthritis pain. Valerian root can be taken in liquid or capsule form. Talk to a medical professional before using this herb. Large doses, too often repeated have been known to produce pain in the head, heaviness and stupor. *
Vervain: Vervain, an herb found in dry grassland - has been used for years to ease the nerves, help treat depression and help cleanse parts of the digestive system. It relaxes stress & tension, as well as helping people with seizures and hysteria. It is also sometimes used as a diaphoretic in the early stages of fevers. A downside to Vervain is that it can cause diarrhea, sweating, nausea and vomiting. Talk to your doctor about the use of this herb. *
Wild Lettuce: Wild lettuce can grow in rich soil, clearings and fields. It is usually combined with valerian root, helping to reduce stress, anxiety, tension and promote sleep. The plant calms restlessness and subdues irritating coughs. It can be taken orally or massaged externally (for minor pain). Wild lettuce should be cooked until tender before eating. Talk to a medical professional before eating wild lettuce.
* - See top notes
FOOD, HERBS, VITAMINS, ETC. CAN BE BENEFICIAL IN HELPING TO CALM SOME OF THE SYMPTOMS OF ANXIETY, PANIC AND STRESS. AS WELL AS A WELL BALANCED DIET. SEE A MEDICAL PROFESSIONAL IN ORDER TO FIND OUT WHICH OF THESE HERBS, SUPPLEMENTS AND FOODS ARE RIGHT FOR YOU.
SEEKING A CERTIFIED COUNSELOR TO TALK OUR SOME OF THE ISSUES IN YOUR LIFE CAN HELP YOU TO CREATE POSITIVE RESULTS. AS WELL AS A CERTIFIED COUNSELOR, SOME SELF-HELP PROGRAMS LIKE ANXIETY: THE COOL WAY CAN BE OF MUCH USE IN HELPING YOU TO HELP YOURSELF GAIN CONTROL OF YOUR ANXIETY, PANIC OR FEAR. ANXIETY: THE COOL WAY IS MEANT TO BE USED IN ADDITION TO ANY OTHER HELP YOU MAY BE SEEKING. SOME WILL BENEFIT FROM THIS AUDIO CD ALONE. OTHERS WILL SEE POSITIVE RESULTS WORKING WITH A THERAPIST.
THE NEW COOL ANXIETY ATTITUDE IS CHANGING THE WAY PEOPLE VIEW ANXIETY DISORDER!
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