Cognitive
behavior therapy (CBT)
CBT
is one of the most effective
means of controlling anxious and intrusive thoughts, as experienced
with obsessions and compulsions. Research shows that children can be
taught to “challenge” their anxious or excessive thoughts by being
taught to better understand what is taking place. Not a full answer,
study results are encouraging. Many are not aware of this method,
and it is not always east to find a practitioner. See
www.worrywisekids.org and click on resources to find
practitioners.
Diet and beverages
You’ve heard it again and again—eat a balanced diet filled with
nutrient rich foods. Well—it’s important, especially for nervous
system disorders. If you experience anxiety and/or OCD, reduce your
sugars and simple carbohydrates (donuts, white pasta and break) and
eat whole grain, natural foods. Include protein at every meal. Be
sure to eat high-protein snacks if you notice you tend to crash or
bottom out during the day. Hypoglycemia has been linked to anxiety
and OCD, and you need to keep your blood sugar level steady to avoid
setting off reactions.
It’s not surprising that caffeine can also add to anxiety, whether
it’s present in tea, coffee, or soft drinks. Switch to
noncaffeinated versions. For coffees, look for the Swiss water
extraction method. Most decaf sold has been through chemical
processing to remove the caffeine, and you should avoid that. Of
course, soft drinks should also be avoided, in general.
Proper Rest
It’s ideal to get a
good night’s sleep, but if you are anxious or mentally fighting
intrusive thoughts, it’s more difficult to fall asleep and have an
uninterrupted rest. A vicious cycle often ensues, with worry about
lack of sleeping adding to your stress.
Natural supplements
Use of natural
herbal supplements to relax can be helpful.
·
Studies suggest that
GABA (gamma-aminobutyric acid),
which is an amino acid and acts much like a neurotransmitter helps
reduce stress. It is often low in people with anxiety and
depression. It should not be taken with some medications, so be sure
to speak to your health care practitioner before taking it. GABA is
available in natural food stores.
·
L-tryptophan
can also promote sleep. It is manufactured by Craig Neutraceuticals
(do a Google search for suppliers). 5 HTP (5-Hydroxytryptophan)
works similarly to tryptophan and they are both converted to
serotonin, which aids sleep. Check with an expert in nutritional
therapy for a recommendation on taking these, and other nutritional
cofactors. There can be interactions with antidepressants and other
drugs and you should check with a professional.
·
The herb valerian
has been proven helpful for sleep, but safety studies on long term
use had not been fully evaluated and there is some concern about
possible toxicity in long term use. It can be used on an as needed
basis—with breaks. You will find teas, supplements, and extracts at
a natural food store. Kava is also used by many, but
concerns about possible detrimental effects on the liver have not
been fully resolved, and care should be taken to use it sparingly.
It is always important to inform you doctor if you are taking or
wish to take herbs.
·
Before sleep, play
relaxing music or read spiritual material (not a mystery novel!)
rather than watch television or engage in controversial discussions.
Other supplements
·
In addition to the
supplements and herbs mentioned above for sleep and relaxation,
various vitamins, minerals, essential fatty acids, and other amino
acid imbalances could be affecting the nervous system. While it is
impossible to give recommended dosages and lists of nutrients that
will apply to everyone, an adequate amount of the B vitamins
is crucial. Research suggests that inositol, one of the B
vitamins, can be very useful for OCD.
·
When conducting
amino acid therapy, it is often advisable to conduct an amino
acid analysis (i.e. see
www.doctorsdata.com) and request a recommended balanced protocol
from the laboratory. A compounding pharmacy can prepare a blended
supplement specifically for your needs. Staff at the laboratory can
advise you on compounding.
·
A comprehensive
mineral analysis can also be helpful by giving you information
that ensures you don’t take a supplement that will create further
imbalances. Magnesium and calcium are known for their muscle
relaxing properties.
·
We are learning that
essential fatty acids (EFAs) play a key role in many medical
conditions, and this includes central nervous system disorders.
Ideally, you would consult a nutritional expert to advise you on
administration and monitor results. Tell your doctor if you are
taking EFAs because some side effects can occur, particularly blood
thinning with large doses of omega 3 (in fish oil). Some EFAs can
also increase the effectiveness of certain medications, requiring a
dose adjustment. Sometimes people experiment with different types of
EFAs (fish oil, flax oil, walnut oil, etc.) but laboratory testing
can help clarify the picture to achieve the best balance for you. .
The clinical laboratory at Kennedy Krieger Institute, Baltimore,
Maryland is highly regarded.
·
In addition to the above, ask your nutritional advisor about the
possible need for SAMe (helps some, makes some people temporarily
worse until discontinued; used instead of tryptophan or 5-HTP).
·
Other nutritional factors may also be involved.
Exercise, massage therapy, and relaxation
Exercise is another
commonsense effort for reducing anxiety! Find an activity that’s
enjoyable for you, or you won’t stick with it. Walk with a friend,
get a workout tape you like, join a gym that’s close to home or
work—whatever works best for your situation. Massage seems like a
luxury, but when your health and mental well being are involved, it
may be worth the expense. (Even use of a massage chair has shown
beneficial results!)
Schedule relaxation time during the day, even if just for short
intervals. Give your mind and body a break. Make time for some “fun”
in what is often a stress-packed day.
Meditation, deep
breathing exercises, and other relaxation methods
There are a number of
meditation methods that can reduce stress and anxiety.
Initially, it will be difficult to sit with a still mind, or
concentrate on a mantra, but with time the habit will work to your
advantage. Mindfulness meditation has been shown to reduce
anxiety—not surprising because with this meditation you strive to
live in the moment, and not worry about the past or the future. Just
because it’s a simple concept doesn’t mean it’s not powerful.
Progressive relaxation of muscle areas of the body, listening to
peaceful music, tai chi, and yoga help some people.
Biofeedback
EEG biofeedback or
neurofeedback, is an established treatment for anxiety. Use for OCD
is more experimental. See
www.eegspectrum.com.
The good news is
that our understanding of these disorders now allows for better
treatments without the use of drugs. A comprehensive approach would
be ideal, addressing life style, diet, supplements, and behavioral
therapy.
Copyright ©2007 Association for Comprehensive NeuroTherapy. All Rights Reserved.
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