Medications
"Suffering is the distance
between you and your peace".
M. R. Monteiro
between you and your peace".
M. R. Monteiro
"Where science, psychology and spirituality meet in a way
that makes a difference to your reality."
that makes a difference to your reality."
Managing Anxiety without Drugs
A Word on the Use of Anti-depressant Drugs:
Antidepressant SSRI's have been issued warnings in Canada
and the US as potentially increasing depression, self-harm or
harm to others, especially for teens but also now for adults.
Furthermore, new-borns to mother's taking anti-depressants
have increased risk of complications at birth.
If you are new to antidepressants, are pregnant or have recently
had a dosage change, ensure you are closely monitored by
your doctor and report any increased depression, agitation or
suicidal thoughts -- they may be drug induced.
Antidepressant SSRI's have been issued warnings in Canada
and the US as potentially increasing depression, self-harm or
harm to others, especially for teens but also now for adults.
Furthermore, new-borns to mother's taking anti-depressants
have increased risk of complications at birth.
If you are new to antidepressants, are pregnant or have recently
had a dosage change, ensure you are closely monitored by
your doctor and report any increased depression, agitation or
suicidal thoughts -- they may be drug induced.
Nine strategies to help you take control of your anxiety without the use of medication.
We live in anxious times, full of bad news. We worry about our families, our country, our basic health
and safety. But while a little bit of worry can be a good thing -- it can steer us away from taking
unreasonable risks, for instance -- free-floating anxiety can be paralyzing, unproductive, and self-
defeating. If you think that you, or someone you love, has an anxiety disorder, then therapy or
medication may be in order. Even if you're receiving treatment, or if you're plagued by garden-variety
over-worrying that doesn't warrant treatment, the following tips may help.
• Anxiety tip #1: Notice and Name. The first step is to identify your patterns. What specific triggers
are linked to your anxiety? Notice what sets your anxiety in motion, and give it a name. Once you bring it
into the forefront of your consciousness, you can begin to make sense of it and then to address it.
• Anxiety tip #2: Develop a Plan. Many of us run ourselves ragged by not addressing our worries.
One classic example: We’re afraid of getting breast cancer, but we don’t schedule the mammogram --
instead, we spin our mental wheels. Write your specific worry down, and then develop a plan to
address it. Tackle one or two worries at a time. Once you’ve completed those, go on to the next on your
mental list. This task-oriented process can give you a feeling of satisfaction; more importantly, it
makes you feel less vulnerable, more in control of your life.
• Anxiety tip #3: Move. Exercise is one of the best self-treatments for anxiety available. It doesn’t
matter whether you go for a walk, join a water aerobics class, dance, play tennis -- what does matter is
that you get regular exercise, at least every other day. In the interim, whenever one of those cycles of
ruminative worry hits, even simple activity -- minor housecleaning, a few minutes of gardening, some
simple stretches, even just getting up and walking around for five minutes -- can help jog you out of
that negative feedback loop.
• Anxiety tip #4: Breathe. A number of breathing techniques can alleviate anxiety. For one thing,
many people find that when they’re anxious, they breathe shallowly, from the upper chest -- and when
breathing is shallow and fast, the body responds with an increase in heart rate, blood pressure and
stress hormones. In bad moments, they might even be holding their breath. Instead, take a few
moments and simply notice your breathing patterns. After a few breathing cycles, take a deep breath.
Let your belly be soft and relaxed, and breathe from your lower abdomen. Repeat -- and use this
technique any time you notice that you're tense or worried.
• Anxiety tip #5: Nurture your Spirit. Meditation and prayer trigger the relaxation response, helping
calm the mind and body. Even the simplest of prayers or affirmations can help you let go of a worry
and put everyday problems into perspective.
• Anxiety tip #6: Re-Frame your Thoughts. Free form anxiety often is triggered or accompanied by
a litany of negative internal "chatter." The good news is, the brain is an adaptive organ, and it is
possible to break out of the negative mode. However, it takes patience and persistence. The first step
is to notice when the negative labels start bouncing around in your mind. Simply notice that your
thinking is following a particular track, in a nonjudgmental manner. Next, learn how to talk to yourself in
a constructive and rational manner. What would you say to a dear and beloved friend in this instance?
Try saying the same thing to yourself. This process is a hallmark of cognitive-behavioral therapy.
• Anxiety tip #7: Watch the Toxins. Many people use alcohol, caffeine, or nicotine as short-term
solutions for their anxiety. The difficulty is that self-medicating with these substances only creates
more problems in the long run. Break the cycle. Similarly, be careful with comfort food—this is one of
those times that too much of a good thing can make you miserable.
• Anxiety tip #8: Don’t watch the news. Use discretion with television, newspapers, and other
sources of news. Of course, it is important to know what’s going on in the world, but our current
culture—“all news, all the time,” highlighting the latest disaster in endless replays—can easily trigger
or feed anxiety.
• Anxiety tip #9: Don’t Worry Alone. In the absence of realistic feedback, we often can spin some
fairly creative doomsday scenarios. If something is troubling you, get the reassurance and reality
checks you need. Consult someone you trust—a friend, family member, or a religious advisor, a
counsellor for instance. Anxiety often diminishes when we share our worries, and practical solutions
to problems may emerge in the course of the conversation.
We live in anxious times, full of bad news. We worry about our families, our country, our basic health
and safety. But while a little bit of worry can be a good thing -- it can steer us away from taking
unreasonable risks, for instance -- free-floating anxiety can be paralyzing, unproductive, and self-
defeating. If you think that you, or someone you love, has an anxiety disorder, then therapy or
medication may be in order. Even if you're receiving treatment, or if you're plagued by garden-variety
over-worrying that doesn't warrant treatment, the following tips may help.
• Anxiety tip #1: Notice and Name. The first step is to identify your patterns. What specific triggers
are linked to your anxiety? Notice what sets your anxiety in motion, and give it a name. Once you bring it
into the forefront of your consciousness, you can begin to make sense of it and then to address it.
• Anxiety tip #2: Develop a Plan. Many of us run ourselves ragged by not addressing our worries.
One classic example: We’re afraid of getting breast cancer, but we don’t schedule the mammogram --
instead, we spin our mental wheels. Write your specific worry down, and then develop a plan to
address it. Tackle one or two worries at a time. Once you’ve completed those, go on to the next on your
mental list. This task-oriented process can give you a feeling of satisfaction; more importantly, it
makes you feel less vulnerable, more in control of your life.
• Anxiety tip #3: Move. Exercise is one of the best self-treatments for anxiety available. It doesn’t
matter whether you go for a walk, join a water aerobics class, dance, play tennis -- what does matter is
that you get regular exercise, at least every other day. In the interim, whenever one of those cycles of
ruminative worry hits, even simple activity -- minor housecleaning, a few minutes of gardening, some
simple stretches, even just getting up and walking around for five minutes -- can help jog you out of
that negative feedback loop.
• Anxiety tip #4: Breathe. A number of breathing techniques can alleviate anxiety. For one thing,
many people find that when they’re anxious, they breathe shallowly, from the upper chest -- and when
breathing is shallow and fast, the body responds with an increase in heart rate, blood pressure and
stress hormones. In bad moments, they might even be holding their breath. Instead, take a few
moments and simply notice your breathing patterns. After a few breathing cycles, take a deep breath.
Let your belly be soft and relaxed, and breathe from your lower abdomen. Repeat -- and use this
technique any time you notice that you're tense or worried.
• Anxiety tip #5: Nurture your Spirit. Meditation and prayer trigger the relaxation response, helping
calm the mind and body. Even the simplest of prayers or affirmations can help you let go of a worry
and put everyday problems into perspective.
• Anxiety tip #6: Re-Frame your Thoughts. Free form anxiety often is triggered or accompanied by
a litany of negative internal "chatter." The good news is, the brain is an adaptive organ, and it is
possible to break out of the negative mode. However, it takes patience and persistence. The first step
is to notice when the negative labels start bouncing around in your mind. Simply notice that your
thinking is following a particular track, in a nonjudgmental manner. Next, learn how to talk to yourself in
a constructive and rational manner. What would you say to a dear and beloved friend in this instance?
Try saying the same thing to yourself. This process is a hallmark of cognitive-behavioral therapy.
• Anxiety tip #7: Watch the Toxins. Many people use alcohol, caffeine, or nicotine as short-term
solutions for their anxiety. The difficulty is that self-medicating with these substances only creates
more problems in the long run. Break the cycle. Similarly, be careful with comfort food—this is one of
those times that too much of a good thing can make you miserable.
• Anxiety tip #8: Don’t watch the news. Use discretion with television, newspapers, and other
sources of news. Of course, it is important to know what’s going on in the world, but our current
culture—“all news, all the time,” highlighting the latest disaster in endless replays—can easily trigger
or feed anxiety.
• Anxiety tip #9: Don’t Worry Alone. In the absence of realistic feedback, we often can spin some
fairly creative doomsday scenarios. If something is troubling you, get the reassurance and reality
checks you need. Consult someone you trust—a friend, family member, or a religious advisor, a
counsellor for instance. Anxiety often diminishes when we share our worries, and practical solutions
to problems may emerge in the course of the conversation.
(This is provided as information only; it is not advice to stop taking
prescribed medications. Consult a medical doctor prior to altering
or changing any prescribed medication.)
prescribed medications. Consult a medical doctor prior to altering
or changing any prescribed medication.)
| © Copyright 2008 All rights reserved on site content, design and graphics to M. R. Monteiro , Life Passages Counselling |
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