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Preventing Anxiety

What do job interviews, tests, project deadlines and rush-hour traffic have in common? They all produce anxiety. Dr. Christiana is dedicated to keeping your spine free of disease - and that means keeping you free of anxiety. How is anxiety related to spinal health? Dr. Christiana knows that the mind and body are connected. When the mind is overwhelmed by emotional or psychological stress, the body suffers. Numerous scientific studies have established the connection between anxiety and back pain. According to research, high levels of emotional stress not only trigger back pain but may also prolong discomfort from traumatic injuries. Stress, say researchers, may transform an acute injury into a longterm condition. For instance, one Australian study concluded that "psychosocial factors are dominant in the presentation of chronic lowback pain in adults, and the disorder is not primarily a musculoskeletal one." (Aust N Z J Surg 1996;66:294.) Although the health-care community has recognized the link between anxiety and back pain for decades, scientists only recently discovered the physiologic basis for this relationship. According to a latebreaking report, stress inhibits the delivery of cytokines - chemical compounds that trigger healing - to wound sites (Archives of General Psychiatry 1999;56:450-6). When caring for patients with stress related injuries, doctors of chiropractic first work to correct dysfunctional areas in the spine called vertebral subluxations. Vertebral subluxations are spinal regions where movement IS restricted or bones (vertebrae) are out of alignment. Scientific studies identify vertebral subluxations as predisposing factors for back pain, as well as many other disorders. Dr. Christiana restores motion to the spine with chiropractic adjustments, specialized maneuvers that eliminate vertebral subluxations. To ward off anxiety and future vertebral subluxations, Dr. Christiana recommends proven, drug-free stress-reduction techniques, several of which are outlined below. Relaxation Guided imagery is an effective and natural method for preventing panic and alleviating anxiety. One example of its successfulness included a random study of 130 patients undergoing colorectal surgery. Guided imagery is described as a process of using the imagination by way of a directed, deliberate daydream of sights, sounds, smells, tastes and feelings. This study used guided-imagery audiocassette tapes featuring a narrated story against a background of soothing, tranquil music. "Members of one group received routine perioperative care. Members of the other group listened to guidedimagery tapes for three days before their surgical procedures, during anesthesia induction, intraoperatively, in the postanesthesia care unit, and for six days after surgery. The patients in the guided-imagery group experienced considerably less preoperative and postoperative anxiety and pain, and they required almost 50 percent less narcotic medications after their surgical procedures than patients in the control group." (ANNA Journal 1999;26:527.) Although the above-mentioned study used audiocassette tapes to guide patients into a relaxed mode, another technique visualization - is as easy as closing your eyes and "replaying" your favorite memory. Stuck in a traffic jam? Take three deep breaths and visualize yourself sitting on a beach bverlooking the ocean. Having a bad day at the office? Close your eyes for a moment and remember the smell of freshly baked bread from your grandmother's kitchen. It's that simple. Meditation Meditation is a powerful strategy for preventing anxiety from taking over your life. Meditation is the act of quieting all the "noise" in your life and focusing on the calm inside the tornado swirling around you. Meditation can take many forms: Silent reverie in a comfortable chair, the act of prayer, a walk in the woods or a stroll along a sandy shore. The key is to silence the chaos of life and get in touch with your spiritual side. In doing so, panic loses its power. Get a Grip One way to prevent anxiety is to modify trigger behaviors. Learn to interrupt "what if' thoughts and derail runaway "stress trains" before they leave the station. If the "what ifs" persist, beat them at their own game: Focus your imagination on "what if' you win the lottery, "what if' you get the promotion, "what if' you live happily ever after as the best person you can be. Remember Chicken Little? Well, guess what? The sky wasn't falling down. Meanwhile, the anxiety producing pullet nearly created a full-scale barnyard panic. Instead of being controlled by fear, prevent panic by getting the facts and getting agnp. Exercise Exercise reduces anxiety by providing a physical and mental release. When the phone won't quit ringing, the children won't stop complaining and you feel like you are holding on to life by your fingertips, take action. Walk, run, swim or jazzercise your way back into control. Aerobic training provides improved mental health and emotional wellbeing; decreased levels of stress, anxiety and depression; and increased self-confidence and energy. Mind-body exercises such as yoga, meditation, and tai chi also reduce anxiety and foster a sense of peace and calm. Soothing Supplements Stress depletes the body of several key nutrients, especially B-complex vitamins. A daily multivitamin rich in B-complex may work like a miracle for anxiety-prone individuals. In addition to vitamins, several herbs help to quell anxiety. For example, kava, chamomile, oatstraw, hops, passionflower and valerian are all potent stress-busters (Better Nutrition 1998;60: 18). In the above-mentioned article, Harold Bloomfield, M.D., author of Healing Anxiety with Herbs, similarly supports the use of St. John's wort. Traditionally heralded for aiding cases of depression, "It is also effective 80 to 90 percent of the time for situations of mild-tomoderate anxiety, particularly when combined with the herb kava." A note of caution: As always, check with your chiropractor or other health-care provider before trying any herb or supplementation program. Take Control of Your Life With Chiropractic High levels of anxiety and stress are detrimental to your emotional and physical health: particularly if you suffer from chronic conditions such as diabetes or high blood pressure. That's why it's vital to stop tension in its tracks. How? By making an appointment for a wellness checkup today and taking control of your health through chiropractic.

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