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Anxiety is body’s ‘alarm response’ to perceived physical or psychological threat. An acute anxiety state may occur before an important or difficult event, such as an exam or a job interview, and is usually short –lived . For some people, however , anxiety becomes an almost permanent state that seriously affects their ability to cope with everyday life. This condition is referred to as chronic anxiety.

Acute anxiety can be either a vague or a focused feeling of foreboding . It may be accompanied by physical symptoms, such as stomach cramps, a dry mouth, a racing heartbeat, sweating, diarhoea and insomnia. If you suffer from chronic anxiety , you may feel agitated without knowing why. Some people experience panic attacks, seemingly without warning. The symptoms of an attack may include a feeling of suffocation , chest pain ,shaking , tingling in hands and feet, faintness and terror, and can be so extreme that faintness and terror, and can be so extreme that the sufferers – and any onlookers- may believe they are having a heart attack.

Whatever form your anxiety takes , the symptoms can be distressing and disabling , and in the long run can damage your physical health. You need to find ways of dealing with the underlying cause. Consider seeking professional help from a therapist such as aromatherapist or support group.

During periods of stress , the human body uses up nutrients faster than it normally does , and unless these are replaced , the nervous system becomes progressively depleted, the nervous system becomes progressively depleted, resulting in an anxious state. It is therefore important to eat a healthy diet-one high complex carbohydrates , such as wholemeal bread and broen rice, which may have a calming effect. Make sure you include essential fatty acids (for example , whole grains, nuts, seeds and vegetables), vitamin (especially B complex) and minerals to nourish your nervous system . Eat small amount often during the day to keep- blood sugar level steady. Establishing a good balance of rest , exercise and recreation will also help you feel better physically and thus more positive about life in general.

Distress and tension is normal respond to an especially difficult situation , but the feeling should pass once your problem is resolved.

Many experts believe that some of us are naturally more fearful than others, but it may be that something in your past triggered a tendency to become especially anxious. You might reflect on the possible origins of your anxiety as a first step to overcoming it.

For example, overly protective parents, constantly warning you of risks and dangers inherent in normal life, may have passed along their own fears , or you may have had a particulars traumatic experience that set off your anxiety . Anxious people often have a highly development imagination, too, so that they quickly foresee all the possible unpleasant or disastrous consequences of any action and can’t help dwelling on them . If you have a phobia, such as an abnormal fear of flying or of confined spaces, this may be away of focusing your fear on something specific, even though that is as just as hard to handle as generalized anxiety. You may find easier to get to the root causes of your anxiety with the help of an understanding friend.

The amino acid tryptophan has a soothing effect on the brain. This is because tryptophan is converted in the brain to serotonin, a chemical messenger that exerts a calming action. Most protein-containing foods contain tryptphan. However , absorbtion of this substance is improved when it is taken with carbohydrates .

When you are anxious , and especially if you experience a panic attack , your breathing becomes fast and shallow . This distrups the body’s oxygen and carbon – dioxide levels. To correct this overbreathing , or hyperventilation, sit with one hand over the top of your abdomen and breathe in and out slowly so that your hand moves outwaeds each time you inhale. This ‘abdominal breathing’ helps slow and deepen your breathing.

Yoga is excellent for people who often feel anxious , because it can relax both mind and body , encourage steady breathing and help overcome negative emotions . This breathing exercise is designed to strengthen and relax the chest and abdominal muscles, and to harmonise the flow of life energy (prana) . The five breaths at each stage.

• Kneel with one hand on your abdomen and the other palm placed downwards on your thigh. Feel your abdomen expand as you inhale and retract as you slowly exhale.
• Place your plams on either side of your ribcage . Lift and lower your ribcage as you breathe , pushing inwards with your hands to help expel the last of the air as exhale.
• Tighten your abdomen . Lift your shoulders and upper chest as you inhale , and then let them drop as you exhale and release the muscles of abdomen.

Evolution has programmed our bodies to react to dangerous situations with automatic physicals changes that prepare the body for ‘fight or flight’ . Unfortunately , being ready to do battle or run away is of no use in many of the situations that frighten us today , so we are often left in a state of heightened tension with no physical outlet. You can help yourself disperse this tension by learning how to relax physically and mentally. This enables you to cope with difficult situations early , rather than keeping on the alert. There are several ways to do this:

• Try taking an exercise class or performing other strenuous physical activity to release muscle tension and nervous energy.
• Perform a quiet activity , such as gardening or listening to soft music.
• Join a relaxation or meditation class, or use one of many video-or audiotapes designed to teach you relax.
• Practice progressive muscular relaxation .
• Get a professional massage , such as aromatherapy holistic treatment.

Practicing affirmations helps reprogram your thoughts to emphasise the positive aspects of your life and personality instead of the negative ones. Work out short phrase appropriate to your situation : for example,’ I am qualified for this jobs’, if you are facing an interview , or ‘I know and like everyone who will be at this job ‘. If you are shy in large groups. It helps to repeat your phrase aloud (even if feel silly) or to write it out several times.

This kind of mental exercise is part of cognitive therapy, which aims to change your natural or instinctive responses rather than understand the reasons for them . For example, a therapist might encourage you to think of more positive explainations for other people’s behaviour : the acquaintance who ignored you in the store didn’t see you or had something on her mind .Once you get the idea , you learn to recognize automatically negative responses for what they are and to substitute more constructive , positive and realistic ones.

Anxiety can depress or increase the appetite. (Follow the advice on diet under prevention.) choose plenty of foods rich in the B vitamins, vitamins E, calcium and magnesium, since a lack of these nutrients can contribute to anxiety. Cut down your sugar intake and eat fewer foods made with white flour . Avoid alcohol and caffeine.Choose spring water , fruit juices or soothing herbal teas instead.

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