Starting Back From Anxiety Attacks

Signs and Symptoms of Chronic Anxiety

Anxiety, nervousness, persistent fear, and worry are terms that we use interchangeably for physical and mental tension and unease. The word “anxiety” is derived from the word, “Angst” which means anguish or pain. Anxiety is the mental anguish or mental pain. U.S. National Comorbidity Survey suggests that 15% of the population will suffer from an anxiety disorder at some point in their life. Many people suffer from mixed depression and anxiety. A generalized and pervasive anxiety is the most prevalent problem in the anxiety sufferers, also called as, “worry warts.”

Conventional medicine may work well for the short-term and acute problem but it is not very effective for the long-term management of a chronic anxiety problem. Benzodiazepines (such as, valium or xanax) and other anxiety medication (such as the beta blockers) may be ineffectual for the long-term management of anxiety and habit forming in some cases. The treatment of choice for anxiety problem is psychological therapy, particularly cognitive-behavioral therapy. Cognitive-behavioral therapy involves teaching a person to challenge and change the anxiety producing thoughts and learn to quiet and calm the body of the physical symptoms of anxiety.

The generalized and pervasive anxiety is referred to as the “Generalized Anxiety Disorder,” in the Diagnostic And Statistical Manual of Mental Disorder, fourth edition (DSM-IV).

Is there a pattern of anxiety and worrying? Pattern if it happens more days than not and have been present for at least six months.

A general pattern of excessive anxiety, worrying, or apprehension about a number of events or activities such as, work, school, health, family, etc.

Inability to control the anxiety, worrying, or apprehension.

Do you habitually experience the following?

Restlessness or feeling keyed up or on edge

being easily fatigued

difficulty concentrating or mind going blank

irritability

muscle tension

sleep disturbance (difficulty falling or staying asleep, or restless unsatisfying sleep)

The anxiety, worry, or physical symptoms cause clinically significant distress or impairment in social, occupational, or other important areas of functioning.

The major criterion for anxiety is this: Do you stay tense and are generally unable to relax?

Signs and symptoms of a Panic Attack

Note: If you have panic attacks, you need to work with a therapist, preferably a cognitive-behavioral therapist and find out if you need to take psychiatric medication on a temporary basis.

Discrete period of intense fear or discomfort, in which four (or more) of the following symptoms developed abruptly and reached a peak within 10 minutes:

palpitations, pounding heart, or accelerated heart rate

sweating

trembling or shaking

sensations of shortness of breath or smothering

feeling of choking

chest pain or discomfort

nausea or abdominal distress

feeling dizzy, unsteady, lightheaded, or faint

feeling like it?s happening to you in a dream or at a distance from you. Feelings of unreality or feeling detached from oneself)

fear of losing control or going crazy

fear of dying

numbness or tingling sensations

chills or hot flushes

If you have less than four symptoms of the above, you may be having limited- symptom panic attacks.

Herbs for Anxiety

Ginseng

In a study conducted in 1982, nurses who switched from a day to a night shift were tested to see how efficient they were and how they reacted psychologically as they struggled to adjust to their new routine. Some of them were given ginseng to help them maintain emotional balance; another group was not given anything. Those who took ginseng felt less moody and were emotionally steadier than those who did not take the herb.

Ashwagandha (also known as Indian ginseng)

In a 1990 study, Ashwagandha, an Ayurvedic medicine was given to people who had been diagnosed with anxiety disorders. Ashwaganda treatments improved the mental condition of most participants in only three months.

Zizyphi seed and lligustrum.

Chinese herbalists may use zizyphi seed and lligustrum for anxiety. Ligustrum is one of the herbs commonly used to support the adrenal glands when a person is under stress. Studies conducted in China showed that these herbs are successful anti-anxiety agents. In the same studies, both herbs proved even more potent when combined with licorice and the Chinese herbs poria and bunge root. This ancient Chinese combination is known as Suanzaorentang. A 1986 study showed that this treatment is almost as effective as the anti-anxiety drug diazepam (known commercially as Valium) in dealing with anxiety, weakness, irritability and insomnia. When taken three times a day, there herbal combination, unlike the drug, improved psychomotor skills and produced no side effects. In another 1986 study done in Europe, this same combination helped people whose anxiety attacks consisted of such symptoms as the heart palpitations, chest pains and shortness of breath.

Kava

In Polynesia, a drink made of the root of kava has traditionally been used to lift the spirits. Kava ceremonies are held to relax, rejoice, and celebrate important events. Kava is reported to make people feel relaxed and friendly. In one study, kava helped subjects to reduce both depression and high anxiety levels in about one week.

In a study conducted in Germany in which kava was given to women suffering from anxiety, depression and other symptoms associated with menopause, the symptoms were relieved, and the women reported an increase in their sense of well-being.

According to some German researchers kava has been as effective in treating some forms of anxiety as the powerful tranquilizers known as Benzodiazepines. And unlike this drug and others used for similar purposes, kava is not habit forming and does not reduce alertness. In fact, it improves alertness, vigilance and memory. Kava is available in tincture and pill form at natural food stores.

Lemon balm

Around AD 1000, the Persian herbalist Avicenna recommended lemon balm “to make the heart merry.” In Europe, this herb was sipped in cordials.

Motherwort

Motherwort-- recognized today as a “heart herb” that also increases blood circulation in the brain-was recommended by the seventeenth-century herbalist Nicholas Culpeper to prevent melancholy. In modern times, it has been studied in Germany, where it is recognized as a mild sedative effective for treating anxiety and sleep disorders.

Modern herbalist report that both lemon balm and motherwort help alleviate depression, especially when combined with other antidepressant herbs. And aromatherapists commonly use the scent of lemon balm to treat depression.

GLA

To relieve depression and anxiety, capsules of GLA are also recommended. GLA is found in evening primrose, borage and black currant seed oils. In studies done at the London Children?s Hyperactive Clinic in England, evening primrose oil was shown to reduce depression and nightmares in children.

Valerian: A Natural Anxiety Pill

The root of valerian, a tall, fernlike plant has served for thousands of years as a mild sedative. From 1820 until 1942 valerian was listed in the US Pharmacopoeia as a tranquilizer. It?s widely used and approved in Europe as a mild hypnotic to induce sleep and relieve anxiety. More than 5 million units of valerian are sold in Germany and about 10 million in France every year. In the United Kingdom, valerian is also a popular and government-approved sleep aid. It is also approved in Belgium, Switzerland, and Italy as an over-the-counter medication for insomnia.

The herb valerian tranquilizes safely and gently without a risk of addiction, and is widely used and approved in other countries as an alternative. There?s evidence that it calms the brain. Reduce anxiety, induce sleep, relieve stress, and even relax muscles without a morning hangover or permanent harm.

Valerian has been compared to anxiety prescription drugs. Valerian affects the same nerve receptors as benzodiazepines. The most popular of these tranquilizers is Valium, which doctors have long prescribed to relieve symptoms of anxiety. The drug is also used to lessen the anxiety, agitation and tremors that occur during alcohol withdrawal. Valium is not derived from valerian. There is no connection between the two, except that their names sound similar.

The results of one study conducted in 1993 showed that valerian and hops are calming to the central nervous system and reduce depression and anxiety. In fact, the herbs were reported to work faster than the prescription drugs. Hops and valerian worked in only two weeks, as opposed to a longer period required for conventional drugs. The herbs also caused far fewer side effects.

Be aware that if you are used to strong prescription sedatives, Valerian will have a harder time taking effect.

Valerian may be used to get Off the Prescribed Anxiety Medication

Some anxiety pills such as, the xanax or valium can be highly addictive. Physicians in Germany commonly prescribe Valerian in place of Valium or Xanax for mild and moderate cases of anxiety. Some recommend fairly large doses, up to two teaspoons of the tincture at least twice a day. Some use this dosage of Valerian to get off antidepressants or anti-anxiety medication in just few weeks. Caution: For most people, a dosage of this size creates no problems, but for a few it leads to upset stomachs or headaches. If you are taking Valium, Xanax or other anti- anxiety or antidepressants prescribed drugs do not discontinue them without your doctor?s approval. No prescription drug should be discontinued or its dosage altered without consulting a doctor.

How is valerian able to conduct such a smooth withdrawal? Perhaps the answer is because the Valerian binds to the same receptor sites on brain cells as Xanax. When Xanax is no more in the system, the receptors "scream out for something to bind to. If there?s nothing there, the brain cell receptors “go nuts.” But if you can slip in valerian, it?s enough to satisfy them so they calm down. Many doctors now use valerian to help ensure a safe and painless transition from Xanax.

Scientific Evidence For Valerian as a Sleeping Pill

Many anxiety sufferers experience sleeping problems. While you learn to handle your anxiety by psychological means which would also improve your sleep, you may find it helpful to take temporary help of Valerian as a sleep aid. European manufacturers of plant medicines have petitioned the FDA to allow claims for valerian as an over-the-counter nighttime sleeping “aid,” defined as an agent that relaxes and mildly sedates.

More than 200 scientific studies on the pharmacology of valerian have been published in the scientific literature, mostly in Europe in the last thirty years.

Six controlled clinical trials in Europe show that valerian is particularly effective for sleep problems, as follows:

Shorten the time to fall asleep

Prolong sleep time

Increase deep sleep stages

Increase dreaming

Reduce nighttime awakenings

Improve the quality of sleep in both normal sleepers and insomniacs.

In an impressive study, 128 volunteers participated at the Nestle( Research Laboratories in Switzerland in the mid-1980s. For three nights at time they took either valerian extract or a sugar pill without knowing what they were taking. Valerian won out. Thirty-seven percent on valerian said they fell asleep faster, compared with 23 percent on placebo. Further, 43 percent said they slept better versus 25 percent on placebo. Even 45 percent of good sleepers said they “slept better then usual” on valerian. But habitually bad sleepers got the most benefit.

In another study, a double blind Swedish study, Valerian was the winner. Forty-four percent of poor sleepers said they had “perfect sleep” after taking a product with 400 milligrams of valerian. Eighty-nine percent said their sleep improved.

In another study, Valerian equaled the powerful drug Halcyon as a sleeping pill. A 1992 German study compared a combination valerian pill (160 milligrams of valerian and 80 milligrams lemon balm) with Halcion (0.125 milligrams triazolam) in twenty people, ages thirty to fifty. Over a period of nine nights, the valerian combination put subjects to sleep just as fast and produced the same sound sleep as Halcion. It was most effective in so-called bad sleepers. However, unlike the valerian takers, the Halcion users suffered hangovers and loss of concentration the next day.

Advantages of taking Valerian as compared to prescription drugs:

Does not produce morning “hangovers”

Does not reduce concentration

Does not impair physical performance.

Does not interact with alcohol to accentuate impairment.

A 1995 German Study found no interaction between alcohol and valerian that lessened concentration, and impaired physical performance in driving a car. It is not to say that one should consume alcohol since alcohol is not good for anxiety sufferers.

It is reported that one can take Valerian when you are awake and active, as well as when you are going to sleep which makes it much more desirable. Valerian is beneficial if you want to reduce mild to moderate anxiety and or stress during the day.

Chemical information:

The mechanism of valerian in the brain appears similar to that of the benzodiazepine drugs-Halcion and Valium. These tend to sedate by stimulating activity of the nerve transmitter GABA (gamma-aminobutyric acid), which dampens the brain?s arousal system. In animals, valerian does the same thing, triggering release of GABA from the brain cortex. In mice, valerian prolongs sleep.

Research at the Institute of Pharmaceutical Biology in Barburg, Germany, showed that sedating constituents in valerian can bind to the same receptor sites on brain cells as barbiturates and benzodiazepines. In fact, valerian bounced benzodiazepines off the receptor sites of animal brain cells.

Perhaps valerenic acid and valepotriates, chemicals unique to valerian, sedate the brain cells responsible for arousal. Valerenic acid is a prime constituent in European products and is often combined with other mildly sedating herbs, such as lemon balm, passionflower, and chamomile. More that 120 active chemicals have been detected in valerian. Perhaps a combination of valerian?s compounds work together to produce the sedative effect.

Usage:

To relax and reduce tension level

To sleep better,

To calm down in stressful situations such as, public speaking, test, flying, etc.

To ease the symptoms of withdrawing from Xanax, Valium, and other benzodiazepines.

To serve as a substitute for anti-anxiety drugs if you take them for moderate anxiety and insomnia.

Dosage:

Start out with a low dose and, if needed, work up to a higher dose.

For use as a sleeping pill, often the recommended dosage is 300 to 500 milligrams of a standardized valerian extract about an hour before bedtime. Cut that dose in half when taking valerian as a mild tranquilizer to quiet anxiety during the day. One hundred fifty to 300 milligrams translate into one-half to one teaspoonful as a fluid extract, and one to one and a half teaspoons as a tincture. You should notice effects within thirty to forty-five minutes.

Side Effects:

Side effects at recommended doses are minor. Most common is occasional stomach upset. However, in large doses valerian could cause headache, restlessness, nausea, and morning grogginess. (If you are sleepy or groggy the next morning, the dosage may be too high for you; simply reduce the amount you are taking. Valerian, unlike prescription sleeping pills, is not addictive or a cause of any mental disturbances. There are no reports in animals or humans of serious poisoning or death from overdoses of valerian. However, some clinicians have noted that some individuals have an idiosyncratic (highly individualized response and not generally expected) response to valerian; they become more excited and revved up instead of relaxed and calm.

Valerian, at an overdose of 20 grams (20,000 milligrams) is not acutely poisonous. The Food and Drug Administration lists valerian as GRAS (Generally Recognized As Safe).

Cautions:

Use valerian for mild to moderate anxiety and sleep problems only. If you have serious anxiety or insomnia or have been diagnosed with or treated for psychiatric problems, or are taking other psychiatric drugs of any kind, consult your doctor before using valerian.

Because of the possibility of withdrawal symptoms, switching from prescription drugs to valerian should be done under the supervision of a doctor. Valerian is not advised for pregnant or lactating women, children under age two, or in combination with other over-the-counter or prescription tranquilizers or sedatives.

Important: If you have chronic insomnia, you should also go easy on caffeine; high doses of caffeine can neutralize some of the sedating effects of valerian.

Most of the European research has been done on standardized valerian products. To get this research-grade valerian, look for labels indicating water-soluble extracts “standardized” for valerenic acid content (0.8 percent valerenic acid).

Guidelines for Using Alternative Medicine for Anxiety Problems

Start with a medical check-up first. A physical-chemical problem such as, blood sugar problem (hypoglycemia) or thyroid deficiency can cause symptoms that are identical with anxiety or depression symptoms.

While I recommend that you start with a medical check-up first, let me also suggest that if physicians don?t find anything medically wrong, you should promptly consult a mental health professional, preferably, a member of Anxiety Disorder Association of America, or someone who specializes in anxiety disorders. Why? Because I have had many patients who had been to emergency rooms of hospitals time and time again for chest X-rays, EKGs, and other tests and doctors have not found any medical reason. Patients panic more because no one knows what is wrong with them. Having spent several thousand dollars and experiencing more fear and aggravation, they finally find out that what was wrong with them was an undiagnosed anxiety problem. Don?t let that happen to you.

At times, anxiety is a bye-product of disorders such as, social phobia, agoraphobia, other phobias, post-traumatic disorder, obsessive-compulsive disorder, acute stress disorder, or other disorders. A professional evaluation can correctly diagnose the problem before you start any treatment.

You must learn to challenge and change your anxiety producing thoughts and behaviors that maintain and induce anxiety.

Instead of avoiding situations that make you anxious, face them in baby steps, one step at a time. Take help of a mental health professional how to break down a fearful situation into graduated, smaller increments, which is called, “anxiety hierarchy desensitization.”

Learn belly breathing and muscle relaxation techniques

Learn visualization technique to manage your anxiety for an approaching event. .

Use self-affirmations. Change your negative self-talk to positive and self-affirming talk.

Our herb of choice for anxiety is Valerian, which is also beneficial for insomnia. Use the herb if you have chronic and generalized anxiety

Use the herb for stress-related anxiety, that is, when anxiety accompanies the stress you are dealing with.

Use the herb if your medical problem have made you anxious. Physicians generally prescribe traditional antidepressants or anti-anxiety pills for their medical patients who become depressed and/or anxious. Some drugs may have negative interaction with medications that you are already taking for your medical problem.

Consult your physician. Herbs generally have less side effects and cautions. Psychological techniques and self-help techniques have no chemicals in them.

If you are having panic attacks, combine alternative medicine with cognitive-behavior therapy and learn how to bring panic symptoms in control.

Recurrent panic attacks which have gone on unabated without relief, sometime, bring on agoraphobia (fear of going out, driving, being alone, etc.) or cause depression. Be watchful of any such development.

Coach Mike,
Thanks for that post. Where did you get all that info from? A lot of it (at the top of the post) sounds similar to this book I’ve been reading called “Don’t Panic” It’s really helped me work through some of my issues and confront the anxiety. It also gives good meditation/relaxation exercises for you to do every day.

You’re right that therapy is important to recovery but you have to make sure the therapist knows what they are talking about. Not all therapist know how to treat panic/anxiety so make sure if you decide to see one that they understand the illness and do practice CBT, because that is the best way. This was the first thing I asked my doc and thankfully he’s got a large background in helping patients with my condition.

[quote]Djwlfpack wrote:
Coach Mike,
Thanks for that post. Where did you get all that info from? A lot of it (at the top of the post) sounds similar to this book I’ve been reading called “Don’t Panic” It’s really helped me work through some of my issues and confront the anxiety. It also gives good meditation/relaxation exercises for you to do every day.

You’re right that therapy is important to recovery but you have to make sure the therapist knows what they are talking about. Not all therapist know how to treat panic/anxiety so make sure if you decide to see one that they understand the illness and do practice CBT, because that is the best way. This was the first thing I asked my doc and thankfully he’s got a large background in helping patients with my condition.[/quote]

Glad if it helps- I got it from:

I’ve been dilligently working to find every natural means of maintaining happy GABA receptors naturally and avoiding “adrenal over reaction” as I titrate off the Clonazepam.
The benzodiazepines are quite helpful if you’re falling into the hoormonall stress “cascade” and can’t stop the momentum BUT their addictive properties (chemically) are so strong, it’s a tough haul to get off.

My hope is I’ll have enough natural means (supplements), methods ( yoga breathing/ time-outs, etc.) and be able to separate from self and treat a stress reaction like a mechanic does a “knock” in the car ( Cognitive Behavioural Therapy).

Being in the support role of Dad, Husband, Son, and trainer to a huge client base, my motivation to stay strong is there . .but the stress that comes with it can be rought too :wink:

For a very informative, in depth read, Google , " the ASHTON REPORT / MANUAL BENZODIAZEPAM"

Watch the support forums though- I found some too drag you down as the # of dramatic souls claiming the illness and drug rule their lives can make you start thinking the same . .

Hence the value of CBT I mentioned above . .

Best of luck- this too shall pass for us all
Mike :slight_smile:

Well, I made it through my first workout in 2 months today. I went and met with my boxing trainer and did a 30 minute session. Nothing too strenuous but it definitely got the heart rate up and definitely worked up a good sweat.

My arms and shoulders are still sore some 6 hours later. I boxed 2x a week before the anxiety and hope to get back to that schedule. Tomorrow I plan on doing some light lifting at the gym, just to get a gauge for how much weight I can handle on the big 3 and then set up a program after that. I’ll also do some cardio afterwards.

This was a big hurdle to clear today and I’m proud of myself for doing it. I didn’t even notice my heartbeat until the end and it wasn’t out of control and didn’t bother me (which is key).

Good luck to all,
Djwlfpack

Hey Dan,

Thanks for starting a great thread that is encouraging when you look at all of the guys that were in the same boat.

About 11 years ago I had an emotional breakdown after losing 165 lbs and quitting smoking all in the space of 6 months. I had depression and panic attacks since I was 6 years old, but never really understood what I was going through. I was hospitalized twice for this and have had panic attacks on and off for most of that time. I know how ‘real’ these can feel – like your dying! Also, the depression usually comes with this and you really never know when and what will bring it on.

I was on Paxil, Zoloft, Prosac, Klanopin – you name it, I was on it. Unfortunately, medication, “talk” therapy, group therapy, breathing, yoga, etc. never worked for me. I was still depressed, still having panic attacks, and thoughts of killing myself came to mind more and more.

During the 2nd of my hospitalizations, a nurse told me about the Bible and about the Lord Jesus. I know what most guys might think about what I am saying here, but I have to be honest like the rest of you about what has pulled me through to where I am today. I accepted Christ as my personal Savior 11 years ago and my life has never been the same. The Bible teaches that Jesus will turn your life around from the INSIDE OUT --unlike all of man’s ways which attempt to act from the outside in, God’s ways act in a man’s heart.

If I were you, I would get a hold of a Bible and read the Gospel of John and ask yourself what God says about how a man might be born again.

God never fails!

Well, I was planning on going to the gym today but my body was a lot more sore than I anticipated following my boxing session on Monday. I guess that’s what happens when you take 2 months off. No worries, though. Today was a good day overall and I did get in a nice 30-minute walk with my dog. Tomorrow it’s back to boxing and if I’m not too sore, I will head to the gym for some weight training on Thursday.

After I calcuate my weight for certain exercies, I think I’m going to follow the Total Body Training program by CW. I did this a while back and really enjoyed it. The workouts aren’t too long and there’s plenty of room for modifications, so I can add or cut out things if I need to if I feel I’m too fried from weight training and 2 days of boxing.

Stay strong everyone!
-Dan

[quote]steveo5801 wrote:
Hey Dan,

Thanks for starting a great thread that is encouraging when you look at all of the guys that were in the same boat.

About 11 years ago I had an emotional breakdown after losing 165 lbs and quitting smoking all in the space of 6 months. I had depression and panic attacks since I was 6 years old, but never really understood what I was going through. I was hospitalized twice for this and have had panic attacks on and off for most of that time. I know how ‘real’ these can feel – like your dying! Also, the depression usually comes with this and you really never know when and what will bring it on.

I was on Paxil, Zoloft, Prosac, Klanopin – you name it, I was on it. Unfortunately, medication, “talk” therapy, group therapy, breathing, yoga, etc. never worked for me. I was still depressed, still having panic attacks, and thoughts of killing myself came to mind more and more.

During the 2nd of my hospitalizations, a nurse told me about the Bible and about the Lord Jesus. I know what most guys might think about what I am saying here, but I have to be honest like the rest of you about what has pulled me through to where I am today. I accepted Christ as my personal Savior 11 years ago and my life has never been the same. The Bible teaches that Jesus will turn your life around from the INSIDE OUT --unlike all of man’s ways which attempt to act from the outside in, God’s ways act in a man’s heart.

If I were you, I would get a hold of a Bible and read the Gospel of John and ask yourself what God says about how a man might be born again.

God never fails![/quote]

I have to confess too. It wasn’t the bible, but spirituality itself also helped tons. Just believing that there is a higher power you can turn to and give yourself to really does wonders for the mind. It helps take the strain of trying to do everything for yourself away. Believing that He can get you through your troubles is a powerful healing agent. I really recommend getting in touch with one’s own spirit, no matter what that is.

[quote]steveo5801 wrote:
Hey Dan,

Thanks for starting a great thread that is encouraging when you look at all of the guys that were in the same boat.

About 11 years ago I had an emotional breakdown after losing 165 lbs and quitting smoking all in the space of 6 months. I had depression and panic attacks since I was 6 years old, but never really understood what I was going through. I was hospitalized twice for this and have had panic attacks on and off for most of that time. I know how ‘real’ these can feel – like your dying! Also, the depression usually comes with this and you really never know when and what will bring it on.

I was on Paxil, Zoloft, Prosac, Klanopin – you name it, I was on it. Unfortunately, medication, “talk” therapy, group therapy, breathing, yoga, etc. never worked for me. I was still depressed, still having panic attacks, and thoughts of killing myself came to mind more and more.

During the 2nd of my hospitalizations, a nurse told me about the Bible and about the Lord Jesus. I know what most guys might think about what I am saying here, but I have to be honest like the rest of you about what has pulled me through to where I am today. I accepted Christ as my personal Savior 11 years ago and my life has never been the same. The Bible teaches that Jesus will turn your life around from the INSIDE OUT --unlike all of man’s ways which attempt to act from the outside in, God’s ways act in a man’s heart.

If I were you, I would get a hold of a Bible and read the Gospel of John and ask yourself what God says about how a man might be born again.

God never fails![/quote]

this is how i coupe with my panic attacks everyday , and it keeps getting better, the bible taught me not be be afraid of dying, or look at death as an end but a new beginning, a beginning of complete happiness and worry free in a total bliss in heaven. trust in God and jesus christ and say a few prays and see what happens, you got nothing to lose

Whatever doctrine you turn to, “He helps those whoo help themeselves” . .so I tend to believe I was given the tools to deal with this and heal this- so I research, and test my means . .and I’m winning . .

I am spiritual but agnostic if you will in acknowledging a set deity as the guiding force . . .my spirit and personal reasons to succeed lead the way for now . . . .

To which, PHENIBUT is well worth googling as an adjunctive adaptogen for stress/ anxiety . .and I swear by Rhodiola and Astragalus

HE put some good stuff on the planet

[quote]CoachMike wrote:
Whatever doctrine you turn to, “He helps those whoo help themeselves” . .

Coach Mike,

Hey man as with any individual you are free to believe or not to believe what you wish. However, your assertion that “He (meaning God) helps those who help themselves,” I was wondering where in the Bible this is taught?

I would assert, on the contrary, that the Bible teaches that God helps those who cannot help themselves. Ultimately we cannot heal ourselves of anything – otherwise who would need God in the first place?

The fact is that man is incapable of really and truly helping himself – even to understand truth. That is why before the end of our lives we need to come to God and ask for forgivness for our sins and help for daily life.

Hey everyone,
Went to boxing class yesterday and boy am I sore! We did 1,000 total punches, followed by some light barbell work, which consisted of upright rows, barbell curls and standing military presses. We ended with some bodyweight dips and ab work. Mixed in with the punches were some rope work and a few other agility drills. My heart was definitely pounding by the end of this short but intense 30 minute workout.

My arms and back are still sore today but I do plan on hitting the gym later for some cardio (I’d run outside but it’s a bit too cold for my taste). Tomorrow I plan to do some lifting.

I’m off to the therapist this morning then to work. Hope everyone has a great day.
-Dan

Just got back from my first trip to the gym in two months and I feel great!

The workout itself was nothing special, but it felt good to be back in the gym pumping iron.

I did 3 sets of bench presses, topping out at 185x3…that’s down 30 pounds from Nov. but it was to be expected.

Then I moved on to deadlifts and did 3 sets, finishing off with a nice 215x5 set…again numbers are down but the lifts felt good and the big thing was my grip was failing, so I’ll have to work on that.

I then did a tricep extension/barbell curl superset for 2x10 and finished off the workout with a couple sets of deadlift lockout holds for grip strength.

All in all I felt pretty good. I worked up a decent sweat and got my heart rate up there, but the racing beats didn’t bother me. I’m planning on going back tomorrow to do some ab/cardio work, then it’s off Sunday to watch football and back to boxing class on Monday.

I also saw my therapist on Thursday and he was very happy with the progress I’ve made in the last month. We discussed tapering me off the meds, so if I have another good month like the last one, that looks to be a real possibility. We also went over some relaxation exercises (deep, controlled breathing and meditation) and also talked about how to cope with certain levels of anxiety.

I hope everyone is doing well in their efforts to get better. If you need anything, let me know.
-Dan

Hey man, it’s good to hear that you’re progressing well. Doesn’t it feel awesome to conquer that which kept you down? Good luck on further progress and it looks like you’re going to be ok. Congrats bro.

It does feel great to be getting back to my normal routine. I was literally in a zombie-like state for a while. My wife said I was very distant and never talked to her. Looking back, that was true. I was so afraid to do or say anything that brought out emotion or raised my anxiety levels, that I basically just sat on the couch and watched T.V. I’ve got my smart-ass personality back now and I’ve also returned to working a full work schedule (2 months strong now, knocking on wood). I have made a conscious effort not to over-work myself and limit myself to 2-3 games a week (I’m a Sports Editor for those that don’t know) in addition to my other responsibilities.

Returning to boxing class and the gym is just another step towards recovery for me. I know I still have work to do, but it’s nice to see that I’m making forward strides and not looking back.

Been there. Done that.

Escitalopram Oxalate. 10mg a day.

Yeah, I’ve had anxiety attacks and hand tremors since I was born…thanks genetics!

I even had to see a nuerosurgeon about it…but it turned out to be nothing. The doctor told me a large number of athletes get them and actors. It is common. The hand tremors were a little more uncommon, but he said it was nothing.

At first, I took Inderal and it helped some with hand tremors and panic attacks.

If I felt one coming on I would rub the side or back of my neck and not panic and it would go away. The other trick was to splash cold water on the back of my neck. I would do presentations with my hands behind my back or wildly gesticulating to hide my tremors. The trick to the panic attacks was when you felt one coming on…you just don’t panic and tell yourself it will pass.

But…that doesn’t always work…I also discovered Paxil and it works. There is some weight gain with it, but I found I also increased my strength…probably because I was not stressed or worried about things. I just work out harder now. I do better in lifts and I wish I had taken it when I was younger.

The down side is sometimes I will say whatever is on my mind while taking Paxil. You can also be laid back and kind of casual about important things. I have not tried coming off of it yet and I have heard stories that it is hard.

There is a warning about suicide and Paxil or other antidepressants, but I haven’t had any problems with it.

[quote]Al172 wrote:

The down side is sometimes I will say whatever is on my mind while taking Paxil. You can also be laid back and kind of casual about important things. I have not tried coming off of it yet and I have heard stories that it is hard.
[/quote]

How long have you been on Paxil? I can attest to being calm during important or urgent issues. I like it. I don’t blow my lid immediately like I used to. I’ve been on it for 2.5 years now and I think it’s great.

Just got back from boxing class today. It was a good workout. We started out by doing some stretching, then went into some light DB work, doing curls, rear delt flyes and shoulder presses. Then it was on to the heavy bag for some serious work. We did a lot of combos today, then finished it off with 500 consecutive punches and abs.

Tomorrow it’s off to the “regular” gym for Day 1 of Total Body Training.

I hope everyone had a great weekend. Mine was good, I worked a half-day on Saturday and then relaxed and watched football on Sunday.
-Dan

[quote]CoachMike wrote:
Signs and Symptoms of Chronic Anxiety

Anxiety, nervousness, persistent fear, and worry are terms that we use interchangeably for physical and mental tension and unease. The word “anxiety” is derived from the word, “Angst” which means anguish or pain. Anxiety is the mental anguish or mental pain. U.S. National Comorbidity Survey suggests that 15% of the population will suffer from an anxiety disorder at some point in their life. Many people suffer from mixed depression and anxiety. A generalized and pervasive anxiety is the most prevalent problem in the anxiety sufferers, also called as, “worry warts.”

Conventional medicine may work well for the short-term and acute problem but it is not very effective for the long-term management of a chronic anxiety problem. Benzodiazepines (such as, valium or xanax) and other anxiety medication (such as the beta blockers) may be ineffectual for the long-term management of anxiety and habit forming in some cases. The treatment of choice for anxiety problem is psychological therapy, particularly cognitive-behavioral therapy. Cognitive-behavioral therapy involves teaching a person to challenge and change the anxiety producing thoughts and learn to quiet and calm the body of the physical symptoms of anxiety.

The generalized and pervasive anxiety is referred to as the “Generalized Anxiety Disorder,” in the Diagnostic And Statistical Manual of Mental Disorder, fourth edition (DSM-IV).

Is there a pattern of anxiety and worrying? Pattern if it happens more days than not and have been present for at least six months.

A general pattern of excessive anxiety, worrying, or apprehension about a number of events or activities such as, work, school, health, family, etc.

Inability to control the anxiety, worrying, or apprehension.

Do you habitually experience the following?

Restlessness or feeling keyed up or on edge

being easily fatigued

difficulty concentrating or mind going blank

irritability

muscle tension

sleep disturbance (difficulty falling or staying asleep, or restless unsatisfying sleep)

The anxiety, worry, or physical symptoms cause clinically significant distress or impairment in social, occupational, or other important areas of functioning.

The major criterion for anxiety is this: Do you stay tense and are generally unable to relax?

Signs and symptoms of a Panic Attack

Note: If you have panic attacks, you need to work with a therapist, preferably a cognitive-behavioral therapist and find out if you need to take psychiatric medication on a temporary basis.

Discrete period of intense fear or discomfort, in which four (or more) of the following symptoms developed abruptly and reached a peak within 10 minutes:

palpitations, pounding heart, or accelerated heart rate

sweating

trembling or shaking

sensations of shortness of breath or smothering

feeling of choking

chest pain or discomfort

nausea or abdominal distress

feeling dizzy, unsteady, lightheaded, or faint

feeling like it?s happening to you in a dream or at a distance from you. Feelings of unreality or feeling detached from oneself)

fear of losing control or going crazy

fear of dying

numbness or tingling sensations

chills or hot flushes

If you have less than four symptoms of the above, you may be having limited- symptom panic attacks.

Herbs for Anxiety

Ginseng

In a study conducted in 1982, nurses who switched from a day to a night shift were tested to see how efficient they were and how they reacted psychologically as they struggled to adjust to their new routine. Some of them were given ginseng to help them maintain emotional balance; another group was not given anything. Those who took ginseng felt less moody and were emotionally steadier than those who did not take the herb.

Ashwagandha (also known as Indian ginseng)

In a 1990 study, Ashwagandha, an Ayurvedic medicine was given to people who had been diagnosed with anxiety disorders. Ashwaganda treatments improved the mental condition of most participants in only three months.

Zizyphi seed and lligustrum.

Chinese herbalists may use zizyphi seed and lligustrum for anxiety. Ligustrum is one of the herbs commonly used to support the adrenal glands when a person is under stress. Studies conducted in China showed that these herbs are successful anti-anxiety agents. In the same studies, both herbs proved even more potent when combined with licorice and the Chinese herbs poria and bunge root. This ancient Chinese combination is known as Suanzaorentang. A 1986 study showed that this treatment is almost as effective as the anti-anxiety drug diazepam (known commercially as Valium) in dealing with anxiety, weakness, irritability and insomnia. When taken three times a day, there herbal combination, unlike the drug, improved psychomotor skills and produced no side effects. In another 1986 study done in Europe, this same combination helped people whose anxiety attacks consisted of such symptoms as the heart palpitations, chest pains and shortness of breath.

Kava

In Polynesia, a drink made of the root of kava has traditionally been used to lift the spirits. Kava ceremonies are held to relax, rejoice, and celebrate important events. Kava is reported to make people feel relaxed and friendly. In one study, kava helped subjects to reduce both depression and high anxiety levels in about one week.

In a study conducted in Germany in which kava was given to women suffering from anxiety, depression and other symptoms associated with menopause, the symptoms were relieved, and the women reported an increase in their sense of well-being.

According to some German researchers kava has been as effective in treating some forms of anxiety as the powerful tranquilizers known as Benzodiazepines. And unlike this drug and others used for similar purposes, kava is not habit forming and does not reduce alertness. In fact, it improves alertness, vigilance and memory. Kava is available in tincture and pill form at natural food stores.

Lemon balm

Around AD 1000, the Persian herbalist Avicenna recommended lemon balm “to make the heart merry.” In Europe, this herb was sipped in cordials.

Motherwort

Motherwort-- recognized today as a “heart herb” that also increases blood circulation in the brain-was recommended by the seventeenth-century herbalist Nicholas Culpeper to prevent melancholy. In modern times, it has been studied in Germany, where it is recognized as a mild sedative effective for treating anxiety and sleep disorders.

Modern herbalist report that both lemon balm and motherwort help alleviate depression, especially when combined with other antidepressant herbs. And aromatherapists commonly use the scent of lemon balm to treat depression.

GLA

To relieve depression and anxiety, capsules of GLA are also recommended. GLA is found in evening primrose, borage and black currant seed oils. In studies done at the London Children?s Hyperactive Clinic in England, evening primrose oil was shown to reduce depression and nightmares in children.

Valerian: A Natural Anxiety Pill

The root of valerian, a tall, fernlike plant has served for thousands of years as a mild sedative. From 1820 until 1942 valerian was listed in the US Pharmacopoeia as a tranquilizer. It?s widely used and approved in Europe as a mild hypnotic to induce sleep and relieve anxiety. More than 5 million units of valerian are sold in Germany and about 10 million in France every year. In the United Kingdom, valerian is also a popular and government-approved sleep aid. It is also approved in Belgium, Switzerland, and Italy as an over-the-counter medication for insomnia.

The herb valerian tranquilizes safely and gently without a risk of addiction, and is widely used and approved in other countries as an alternative. There?s evidence that it calms the brain. Reduce anxiety, induce sleep, relieve stress, and even relax muscles without a morning hangover or permanent harm.

Valerian has been compared to anxiety prescription drugs. Valerian affects the same nerve receptors as benzodiazepines. The most popular of these tranquilizers is Valium, which doctors have long prescribed to relieve symptoms of anxiety. The drug is also used to lessen the anxiety, agitation and tremors that occur during alcohol withdrawal. Valium is not derived from valerian. There is no connection between the two, except that their names sound similar.

The results of one study conducted in 1993 showed that valerian and hops are calming to the central nervous system and reduce depression and anxiety. In fact, the herbs were reported to work faster than the prescription drugs. Hops and valerian worked in only two weeks, as opposed to a longer period required for conventional drugs. The herbs also caused far fewer side effects.

Be aware that if you are used to strong prescription sedatives, Valerian will have a harder time taking effect.

Valerian may be used to get Off the Prescribed Anxiety Medication

Some anxiety pills such as, the xanax or valium can be highly addictive. Physicians in Germany commonly prescribe Valerian in place of Valium or Xanax for mild and moderate cases of anxiety. Some recommend fairly large doses, up to two teaspoons of the tincture at least twice a day. Some use this dosage of Valerian to get off antidepressants or anti-anxiety medication in just few weeks. Caution: For most people, a dosage of this size creates no problems, but for a few it leads to upset stomachs or headaches. If you are taking Valium, Xanax or other anti- anxiety or antidepressants prescribed drugs do not discontinue them without your doctor?s approval. No prescription drug should be discontinued or its dosage altered without consulting a doctor.

How is valerian able to conduct such a smooth withdrawal? Perhaps the answer is because the Valerian binds to the same receptor sites on brain cells as Xanax. When Xanax is no more in the system, the receptors "scream out for something to bind to. If there?s nothing there, the brain cell receptors “go nuts.” But if you can slip in valerian, it?s enough to satisfy them so they calm down. Many doctors now use valerian to help ensure a safe and painless transition from Xanax.

Scientific Evidence For Valerian as a Sleeping Pill

Many anxiety sufferers experience sleeping problems. While you learn to handle your anxiety by psychological means which would also improve your sleep, you may find it helpful to take temporary help of Valerian as a sleep aid. European manufacturers of plant medicines have petitioned the FDA to allow claims for valerian as an over-the-counter nighttime sleeping “aid,” defined as an agent that relaxes and mildly sedates.

More than 200 scientific studies on the pharmacology of valerian have been published in the scientific literature, mostly in Europe in the last thirty years.

Six controlled clinical trials in Europe show that valerian is particularly effective for sleep problems, as follows:

Shorten the time to fall asleep

Prolong sleep time

Increase deep sleep stages

Increase dreaming

Reduce nighttime awakenings

Improve the quality of sleep in both normal sleepers and insomniacs.

In an impressive study, 128 volunteers participated at the Nestle( Research Laboratories in Switzerland in the mid-1980s. For three nights at time they took either valerian extract or a sugar pill without knowing what they were taking. Valerian won out. Thirty-seven percent on valerian said they fell asleep faster, compared with 23 percent on placebo. Further, 43 percent said they slept better versus 25 percent on placebo. Even 45 percent of good sleepers said they “slept better then usual” on valerian. But habitually bad sleepers got the most benefit.

In another study, a double blind Swedish study, Valerian was the winner. Forty-four percent of poor sleepers said they had “perfect sleep” after taking a product with 400 milligrams of valerian. Eighty-nine percent said their sleep improved.

In another study, Valerian equaled the powerful drug Halcyon as a sleeping pill. A 1992 German study compared a combination valerian pill (160 milligrams of valerian and 80 milligrams lemon balm) with Halcion (0.125 milligrams triazolam) in twenty people, ages thirty to fifty. Over a period of nine nights, the valerian combination put subjects to sleep just as fast and produced the same sound sleep as Halcion. It was most effective in so-called bad sleepers. However, unlike the valerian takers, the Halcion users suffered hangovers and loss of concentration the next day.

Advantages of taking Valerian as compared to prescription drugs:

Does not produce morning “hangovers”

Does not reduce concentration

Does not impair physical performance.

Does not interact with alcohol to accentuate impairment.

A 1995 German Study found no interaction between alcohol and valerian that lessened concentration, and impaired physical performance in driving a car. It is not to say that one should consume alcohol since alcohol is not good for anxiety sufferers.

It is reported that one can take Valerian when you are awake and active, as well as when you are going to sleep which makes it much more desirable. Valerian is beneficial if you want to reduce mild to moderate anxiety and or stress during the day.

Chemical information:

The mechanism of valerian in the brain appears similar to that of the benzodiazepine drugs-Halcion and Valium. These tend to sedate by stimulating activity of the nerve transmitter GABA (gamma-aminobutyric acid), which dampens the brain?s arousal system. In animals, valerian does the same thing, triggering release of GABA from the brain cortex. In mice, valerian prolongs sleep.

Research at the Institute of Pharmaceutical Biology in Barburg, Germany, showed that sedating constituents in valerian can bind to the same receptor sites on brain cells as barbiturates and benzodiazepines. In fact, valerian bounced benzodiazepines off the receptor sites of animal brain cells.

Perhaps valerenic acid and valepotriates, chemicals unique to valerian, sedate the brain cells responsible for arousal. Valerenic acid is a prime constituent in European products and is often combined with other mildly sedating herbs, such as lemon balm, passionflower, and chamomile. More that 120 active chemicals have been detected in valerian. Perhaps a combination of valerian?s compounds work together to produce the sedative effect.

Usage:

To relax and reduce tension level

To sleep better,

To calm down in stressful situations such as, public speaking, test, flying, etc.

To ease the symptoms of withdrawing from Xanax, Valium, and other benzodiazepines.

To serve as a substitute for anti-anxiety drugs if you take them for moderate anxiety and insomnia.

Dosage:

Start out with a low dose and, if needed, work up to a higher dose.

For use as a sleeping pill, often the recommended dosage is 300 to 500 milligrams of a standardized valerian extract about an hour before bedtime. Cut that dose in half when taking valerian as a mild tranquilizer to quiet anxiety during the day. One hundred fifty to 300 milligrams translate into one-half to one teaspoonful as a fluid extract, and one to one and a half teaspoons as a tincture. You should notice effects within thirty to forty-five minutes.

Side Effects:

Side effects at recommended doses are minor. Most common is occasional stomach upset. However, in large doses valerian could cause headache, restlessness, nausea, and morning grogginess. (If you are sleepy or groggy the next morning, the dosage may be too high for you; simply reduce the amount you are taking. Valerian, unlike prescription sleeping pills, is not addictive or a cause of any mental disturbances. There are no reports in animals or humans of serious poisoning or death from overdoses of valerian. However, some clinicians have noted that some individuals have an idiosyncratic (highly individualized response and not generally expected) response to valerian; they become more excited and revved up instead of relaxed and calm.

Valerian, at an overdose of 20 grams (20,000 milligrams) is not acutely poisonous. The Food and Drug Administration lists valerian as GRAS (Generally Recognized As Safe).

Cautions:

Use valerian for mild to moderate anxiety and sleep problems only. If you have serious anxiety or insomnia or have been diagnosed with or treated for psychiatric problems, or are taking other psychiatric drugs of any kind, consult your doctor before using valerian.

Because of the possibility of withdrawal symptoms, switching from prescription drugs to valerian should be done under the supervision of a doctor. Valerian is not advised for pregnant or lactating women, children under age two, or in combination with other over-the-counter or prescription tranquilizers or sedatives.

Important: If you have chronic insomnia, you should also go easy on caffeine; high doses of caffeine can neutralize some of the sedating effects of valerian.

Most of the European research has been done on standardized valerian products. To get this research-grade valerian, look for labels indicating water-soluble extracts “standardized” for valerenic acid content (0.8 percent valerenic acid).

Guidelines for Using Alternative Medicine for Anxiety Problems

Start with a medical check-up first. A physical-chemical problem such as, blood sugar problem (hypoglycemia) or thyroid deficiency can cause symptoms that are identical with anxiety or depression symptoms.

While I recommend that you start with a medical check-up first, let me also suggest that if physicians don?t find anything medically wrong, you should promptly consult a mental health professional, preferably, a member of Anxiety Disorder Association of America, or someone who specializes in anxiety disorders. Why? Because I have had many patients who had been to emergency rooms of hospitals time and time again for chest X-rays, EKGs, and other tests and doctors have not found any medical reason. Patients panic more because no one knows what is wrong with them. Having spent several thousand dollars and experiencing more fear and aggravation, they finally find out that what was wrong with them was an undiagnosed anxiety problem. Don?t let that happen to you.

At times, anxiety is a bye-product of disorders such as, social phobia, agoraphobia, other phobias, post-traumatic disorder, obsessive-compulsive disorder, acute stress disorder, or other disorders. A professional evaluation can correctly diagnose the problem before you start any treatment.

You must learn to challenge and change your anxiety producing thoughts and behaviors that maintain and induce anxiety.

Instead of avoiding situations that make you anxious, face them in baby steps, one step at a time. Take help of a mental health professional how to break down a fearful situation into graduated, smaller increments, which is called, “anxiety hierarchy desensitization.”

Learn belly breathing and muscle relaxation techniques

Learn visualization technique to manage your anxiety for an approaching event. .

Use self-affirmations. Change your negative self-talk to positive and self-affirming talk.

Our herb of choice for anxiety is Valerian, which is also beneficial for insomnia. Use the herb if you have chronic and generalized anxiety

Use the herb for stress-related anxiety, that is, when anxiety accompanies the stress you are dealing with.

Use the herb if your medical problem have made you anxious. Physicians generally prescribe traditional antidepressants or anti-anxiety pills for their medical patients who become depressed and/or anxious. Some drugs may have negative interaction with medications that you are already taking for your medical problem.

Consult your physician. Herbs generally have less side effects and cautions. Psychological techniques and self-help techniques have no chemicals in them.

If you are having panic attacks, combine alternative medicine with cognitive-behavior therapy and learn how to bring panic symptoms in control.

Recurrent panic attacks which have gone on unabated without relief, sometime, bring on agoraphobia (fear of going out, driving, being alone, etc.) or cause depression. Be watchful of any such development.[/quote]

Mike, I want to thank you so much for this plethora of information. I was so tunnel visioned into the idea that only different forms of prescription drugs could help me, that i was about to ask my doctor to try a new drug cymbalta.

Now after reading your post, I’m going to suggest him that i come off the zoloft and try some of these herbal remedies etc. Hopefully i will receive some great results and be able to get a good nights sleep, while still being able to hold my own in social situations. Thanks again, i’ll let you know how my progress goes.

I finished Day 1 of TBT today and I’m wiped. The workout was about 40 minutes long and here are my stats. These numbers will be going up as I regain my strength.

Sets 3, Reps 5

Bench Press: 175
Seated Cable Row: 160
Squat: 215
Sumo Deadlift: 185
Hammer Curls: 40
Standing Calf Raises: 360

Taking a well-deserved day off tomorrow, then it’s back to the gym on Thursday. Hope everyone is doing OK.
-Dan