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Other Treatments Nutrition + Include in the diet apricots, asparagus, avo- cados, bananas, broccoli, brown rice, fish, garlic, green leafy vegetables. legumes, raw nuts and seeds, soya products. whole grains and yoghurt, These foods are a rich source of valu- able minerals such as calcium, magnesium, phosphorus and potassium, which are all needed for a healthy nervous system. * Avoid foods containing refined sugar or other simple carbohydrates. + Limit your intake of animal protein. Con centrate on meals high in complex carbohy- Grate and vegetable protein Herbs + Catnip, chamomile. cramp bark. hops and passion flower promote relaxation and can be used to prevent panic + Scullcap and valerian root should be taken at bedtime to promote sleep and to prevent panic attacks at night.'° General Advice + Get regular exercise. Any will work — a brisk walk. bieyel ming, aerobics. or whatever fits your individual lifestyle. After a few weeks of exercise most people notice an symptoms.!!5 of exercise riding, swim- provement in anxiety a + Be sure to get adequate rest. If sleep problem, refer to the section on insomnia for advice. + Seek out sympathe © friends or family ‘members for support + Find some interesting activities, do something for other people.'* * Bach flowers are very useful for emotional problems." + Take up meditation. yoga. tai chi or stress management."* + While coffee and alcohol give a temporary lift, their overall long-term effect is that they tend to increase anxicties.'*** + To manage an acute ansiety attack, use breath- ing techniques. Inhale slowly to a count of four, hold your breath for a count of four, exhale slowly to a count of four and then do nothing for a count of four. Repeat this sequence until the attack subsides.'* + It is best to avoid drugs. Instead, look for factors im your lifestyle that cause you stress and anxiety and modify or remove them (if 482 + The Complete Guide to Aromatherapy possible). Be on the lookout for Examples are changing jobs and from people or situations that spsae Sometimes confronting people sat things over will help." * Be less of a perfectionist, do not be = the clock, do not bottle things ep guilty, approve of yourself and others, yourself and your anger. Resolve al conflicts. Make friends and be happs positive outlook on life, and be mo less intense in your activities." + Seek a balance of activities such as » meditation, reading, rest, exercise and social activities." + Learn to relax the mind and body: sexi special relaxation programs such as » chi and meditation." Stress o Useful Oils + basil - bergamot = Roman and German + Virginian and Atlas cedarwood « olary sage + frankincense - geranium = jasmine absolute + lavender «lemon + sweet marjoram * may + noroli + melissa + sweet orange + potitgrain + ros0 otto and absolute + rosemary + rosewood + sandalwood « tangerine vetiver ylang ylang Definition Stress is one of the major health problems Wester society today. It is responsible for many our illnesses and any illness where stress is atiee present will be more difficult to treat. Stress is defined as a negative differential between a series of demands and ability to cope with them. We each have a personal comfort Jewell which may vary from day to day. Everyone thrives: and feels comfortable within this personal level, ba placed outside of one’s comfort zone, stress wall quickly manifest. It is important to realise that not all stress a bad, in fact a certain amount of stress is functional to maintaining optimal health. An environment toally devoid of stress would not be beneficial as some stress appears to be necessary for growth and change to take place and for the person to develop: successful coping strategies. The body’s reaction to stress is controlled by the ANS, over which we have no direct voluntary control. The ANS has two branches: + the sympathetic nervous system, which regu- lates the ‘fight or flight’ response