In a previous post, I mentioned the diseases that result from or are exacerbated by prolonged periods of sleep loss.  Namely, heart disease, diabetes, obesity and even death.  Short term affects include moodiness, anxiety, increased chances of having an accident and lack of focus.

So if counting sheep isn't working for you, you may want to try one of these natural remedies.  It's best to try one at a time.  That way you'll know which one is working.

• Chelated Magnesium - acts as a natural muscle relaxer, 500 mgs/day
• Wild lettuce (supplement) - calms restlessness, reduces anxiety, 30-120 mgs before bed
• Hops (supplement) - the same hops found in beer, this supplement helps with anxiety and insomnia, 30-120 mgs
• Aromatherapy - pure lavender spritzed on your pillow case before bed induces relaxation
• Hot water bottle - placed at your feet draws the energy down out of your head to your feet
• Melatonin - a natural hormone that controls sleep, low doses recommended to supplement at 0.3 - 0.5 mgs
• Yoga-Meditation/Prayer - gentle stretches followed by meditation or prayer with deep, abdominal breathing
• Suntheanine (supplement or food) - L-theanine is an amino acid found in green tea that increases energy during the day and a sense of calm at night, 50-200 mgs
• Valerian - improves deep sleep and helps induce sleep, 200-800 mgs before bed.  Valerian can have an energizing effect.  If that happens, take in the morning rather than at night.

Questions? Leave a comment, email us at kat@YourInfiniteWellness.com or visit Health.com for more information.  Sweet dreams!
  

I was 19 when I had my first anxiety attack.  I had no idea what it was.  The sense of overwhelming panic was so strong I couldn't breathe.  It would swoop down on me unbidden, and there was no specific time or place.  I started to understand how people could become agoraphobic and not want to leave their homes - the place they truly felt safe.

In retrospect, I know now that stress heaped upon stress heaped upon even more stress is fertile ground for anxiety and panic attacks.  

Aside from the physical symptoms of shortness of breath, feeling dizzy or feeling like a heavy weight is pressing on your chest, you may also start asking yourself questions that start with "what if?"  What if I lose my job?  What if my kids are doing drugs?  What if I can't pay my bills this month?  What if I'm late for my appointment?

So what can you do?  There are a number of nature-based options, and I've used most of them.  Here are a few:

• Breathe: taking three or more deep breaths slows the stress response.  More is better, but try at least three.  
• Meditation and Prayer: Both of these practices have a calming effect on the mind and not only stop an acute attack, but can help shore you up against future episodes.
• Acupressure: There's a point that's two inches down from the inside of the wrist known to "calm the spirit" in Traditional Chinese Medicine.  You may have seen people wear wrist bands with press balls on them to prevent sea sickness when on a cruise.  It's the same place.  Just press your thumb on the acupoint, and it will slow down breathing and create a sense of calmness.
• Homeopathy:  There are many homeopathic remedies used to treat anxiety.  It's best to consult a professional if your condition is chronic (more than 6 months).  The remedy used most often for people who ask the questions "what if" is Argentum Nitricum.  You can find it at the local health food store or Whole Foods.  
• Bach Flower Essences: Rescue Remedy by Bach is another great option to help you keep calm.  It comes in a liquid pump action spray as well as lozenges.  
• Herbs: According to Dr. Oz, lemon balm has been used since the Middle Ages as a calming herb.  Take 400 mgs twice daily to prevent your stomach from reacting to your worried thoughts.  For more information from Dr. Oz, visit his blog on this topic at http://www.doctoroz.com/videos/dr-ozs-worry-cure-diet-plan.
• Exercise:  You knew I was going to throw that in didn't you?  Exercise is a great way to help manage the overblown fight or flight response.  

I hope this information is helpful and that you feel a little less isolated if you struggle with anxiety and panic attacks.  If you'd like to learn more about how you can be your own best advocate for living your life with optimal health, please take advantage of my free one hour health consultation.

This is a comment I've been accused of on more than one occasion.  I think (here I go again) it's because when I can come to a logical conclusion about something I'm thinking about, then I'm able to move on.  This only becomes a problem when I'm trying to resolve a lot of things at the same time. 

Which leads to stress.  Thinking about things that we can't "fix" creates stress.  It's an age old problem that each of us has - some more than others.  We fixate on a problem and keep it alive by constantly focusing on it.  Did you know that 60-90 percent of all health related issues, illnesses and  diseases are stress related?  Sixty to 90 percent!  That means we create our own illnesses.  Think about it.  Most of us could experience near-perfect health if we stopped stressing out.

So I'll bet you're wondering - what can we do to stop stressing out?  Well, I actually have an answer for you.  Dr. Herbert Benson, founder of the Mind/Body Institute in Chestnut Hill, MA, has found a way to stop the mind chatter, reduce stress and reverse the aging process.  That's right - reverse the aging process too.  Dr. Benson suggests using a daily exercise of what he calls the Relaxation Response (RR).  He's been studying the Relaxation Response since the late 1960s.  RR is simple, doesn't cost anything and over time increases immunity and overall wellbeing.  The idea is to sit quietly for 10 minutes every day. 

Nothing worthwhile is ever completely easy so you will have to carve out 10 minutes of your time every day to experience the Relaxation Response.  Find someplace comfortable and quiet (if possible) to sit.  Close your eyes and focus on breathing in and breathing out.  When you breathe out, pick a word to say to help you stay focused.  It can be any word - peace, namaste, om, God - whatever resonates with you.  If your mind starts to wander, don't get frustrated.  It's natural for our minds to wander.  Just gently bring yourself back to your breath and your word.  Over time, the wandering will lessen.  Detailed instructions can be found at Dr. Benson's web page http://www.relaxationresponse.org/steps/

Studies performed by Dr. Benson show that just 10 short minutes each day can change the way you handle stressful situations.  RR can also be used by doing yoga, tai chi, meditation as well as many other mindfulness practices.

According to Dr. Benson, "The relaxation response is a physical state of deep rest that changes the physical and emotional responses to stress ... and the opposite of the fight or flight response. 

I've been practicing my version of the Relaxation Response almost every day.  I use a guided meditation that I downloaded for free (yes, there's an app for that!) called Relax with Andrew Johnson.  You can also get a free copy from his website at http://www.withandrewjohnson.com/recording/free/relax-free/

So now that you know peace of mind is only 10 minutes away any given day, are you willing to invest in your future?  I'd love to hear your feedback - feel free to leave comments or ask questions.