Anxiety

Needlework Induces the Relaxation Response

Needlepoint may relieve stress as well as meditation can. Researchers have found that needlepoint, knitting and other gently repetitive activities break the flow of rapidly changing conscious thought that normally fills our minds. This produces the same effect as meditation, involving lower blood pressure and heart rate, slower breathing and the feeling of calmness, a combination known as the relaxation response. Best: Choose an activity you enjoy, and spend at least 20 minutes a day on it.

Scents and Sensibility

Scientific research shows that different scents work directly on the brain to stir memories, moods and emotions. In fact, some odors actually slow brain wave activity to the alpha range-­the same frequency induced during meditation. A few scents to soothe and quiet Vanilla, geranium and bergamot. Just place two or three drops of essential oil on a cotton ball, and take a whiff when you're feeling out of sorts.

Purple Reigns

Sweet-smelling lavender is a favorite of aromatherapists to ease nervous tension and soothe stressed-out senses. How can you get the benefits? For a relaxing do-it-yourself rub­down, mix two to three drops of essential oil of lavender into a cup of almond oil and massage the solution into your temples and feet. Add a few drops of essential oil to a hot, steamy bath after a day of being hassled at the office. Or take a few deep breaths from a bowl filled with lavender potpourri. Place it on your desk to infuse your office with the relaxing aroma of lavender throughout the day.

Magnesium Therapy

According to nutritionists, anxiety disorders and susceptibility to emotional upset may be the result of a magnesium deficiency. A simple blood test, administered by your doctor, can diagnose this condition. The prescription? A 400-mg magnesium supplement daily-available at drugstores and health food stores. Also, add some extra servings of foods rich in magnesium to your diet, such as fish, nuts, dried apricots and whole grains.

An Herb to Relax with

Through the centuries from the mountain villages of Asia to the bustling cities of Germany, valerian has been used as a sedative for all sorts of anxiety-producing conditions. Commonly taken in liquid form (as an extract obtained by boiling or as tea), valerian has a strong taste and odor, which has led modern fans of the herb to try taking it in prepackaged doses available in health food stores.

Be patient: You may need to increase your dosage after starting with the lowest recommended dose. And as with any medicine related to anxiety, don't rely on it for extended periods of time without talking with a doctor or health professional. There may be more to the anxiety than simply nerves.

Blow It Off

Is excess anxiety draining your energy? Just blow it away using this simple technique. When you inhale, let the breath travel to a point of tension. Imagine that the breath absorbs the pressure and stress you're feeling. When you exhale, picture the tension getting carried away along with the breath. Continue breathing deeply for a few minutes, letting the air travel to tension trouble spots and whisking them away.

Aromatherapy In a Hurry

Relaxation...ahh, the smell of it. Studies show that scent works directly on the brain and can significantly alter mood-at times almost instantly. The following essential oils are known particularly for their calming and relaxing properties.

• clary sage
• vanilla
• neroli
• basil
• lavender

Put a few drops of any of the oils on a cotton ball and store in an old pill bottle. Whenever you need to destress in a hurry, open the bottle and breathe in the scent.

Panic Attacks

Visualization to Relieve Anxiety

Your heart is hammering, your mouth is very dry and all you can think of is a way to escape-right now. While you may not be able to make a clean getaway, you could take a needed rest by using visualization exercises to calm the body and take your mind off the situation that's causing the excessive stress.

1. Start by lying down, getting comfortable and putting your feet up.
2. Breathe in gently but deeply through your nostrils and exhale slowly out of your mouth.
3. Continue breathing as you imagine the sights, smells and sensations related to something that brings you pleasure - your last vacation, a favorite spot on the beach or hiking a secluded trail in the Adirondacks.

Let your mind truly wander for 10 minutes while you calm down and regain composure. The secret, say experts, is visualizing something that you find relaxing and soothing. An afternoon at the beach, after all, is not every­one's idea of paradise.

Seeing the Light

Golden white light, according to the holistic healing experts, is the universal image of relaxation and healing. When your world starts spinning out of control, try visualization:

1. Imagine a white light shining down on your head. It may take a minute or two to see a true "picture." Give yourself the time.
2. Feel the warmth bathing your forehead and face.
3. Then, picture the light moving down your whole body-from your head to the tips of your toes-washing away anxiety and worries as the light travels through you.

Better Breathing Eases Anxiety

Here is one often overlooked way to help switch off the panic button: Yoga-type breath­work. It turns out that shallow, short breathing is one of the main signs of a panic attack. However, by consciously breathing deeply, you can calm your body and mind. Try this helpful technique:

1. Imagine a point below your belly button.
2. Inhale deeply through your nostrils into your abdomen to reach that point.
3. Then, exhale even more slowly through your mouth. Concentrate on your breathing and block out everything else for a peaceful and meditative moment.