Reader TTS

We are born with anxiety and without it we would have no internal mechanism to monitor and respond to real and perceived threats. But although anxiety is both normal and necessary there are

situations that evoke high levels of worry in the face of proportionately low levels of threat. So what's the difference between worry and anxiety? Well, they are related but

technically worry refers to the thought processes that result in anxiety. The way we think leads to the feelings we describe as anxiety. One of the key characteristics of worry is the way

concerns turn over and over in our minds with no apparent purpose or resolution. This can cause sleepless nights, distraction from other activities and a focus on negativity. But we need to

be wary of medicalising the effect rather than addressing its cause which is always a dilemma with conventional treatment. Giving people pills for anxiety because we can't address the

lifestyle issues that cause their symptoms is a case in point. Patients of the 50-plus generation are well indoctrinated into the idea that sickness belongs to medicine. You give yourself

over to doctors and follow their orders. But these days the picture is changing. Many doctor and patient interactions are now in the form of information sharing and agreeing strategies and

treatments. Many of these require no medication. Pills do have a place in relieving the symptoms of anxiety but they can never stop you from worrying or get to the bottom of why you are

anxious. Here are some therapies and techniques that will help you cope with anxiety problems. COGNITIVE BEHAVIOURAL THERAPY (CBT) Generally regarded as one of the most effective treatments

for worry, anxiety disorders and depression, this technique works by focusing on and challenging negative thoughts and beliefs. It is approved by the NHS and may be prescribed by your GP.

The most common approach is one-to-one with a therapist but it can also be offered in group therapy, through a self-help book or on the internet at sites such as fearfighter.com or

beatingtheblues.co.uk. COUNSELLING This type of therapy encourages you to talk openly and frankly with a trained counsellor about various aspects of your life. These explorations may lead to

insights as the therapist revisits key issues and encourages you to examine them from different perspectives. Reframing issues can lessen tension and lead to clarity. There are now

different ways of providing counselling services, either face-to-face, group, online or over the telephone. HYPNOSIS Hypnotherapy techniques vary but typically involve combining relaxation,

imagery and suggestions to facilitate change or sometimes to access unconscious memories that have some bearing on the problem. Finally post-hypnotic suggestions are used to reinforce

therapy. There is some evidence to suggest hypnotherapy can reduce anxiety but it may work best as part of a wider formal treatment approach. MINDFULNESS There is increasing interest in how

this ancient practice can help identify signs of anxiety and deal with them better. Mindfulness is about paying attention to and becoming more aware of our surroundings in the here and now.

It's a way of standing back from ourselves so that we can absorb our surroundings and see thought patterns and even notice how certain streams of thought are tying us up in knots. Visit

headspace.com for more information. STAND UP STRAIGHT If you are someone who worries a great deal there is a good chance you look heavy and burdened. The reason for this is that you feel

vulnerable, exposed and threatened. You may have a tendency to curl inwards when you sit and when you stand your tension may show in slumped or hunched shoulders. Poor posture has

far-reaching consequences for both body and mood. Sitting, standing and walking correctly opens the airways, improves circulation and can quickly change your mood. Ask a physiotherapist,

yoga instructor or personal trainer to assess your posture. HERBAL REMEDIES Many people find some form of herbal remedy a calming or reviving supplement. The medicinal properties of St

John's Wort have been known for centuries. In some people it helps lift low moods and may be especially helpful when anxiety is linked to depression. It isn't clear exactly how St

John's Wort works but it is likely that it alters the balance of neurotransmitters involved in anxiety and depression. Scientific evidence of its effectiveness is very mixed and there

are side effects such as fatigue and dizziness. It can also react with other drugs so cannot be taken alongside SSRI antidepressants. Other popular herbal remedies for anxiety include

ginseng, lemon balm, chamomile and guarana. If you are taking prescribed medication you should always consult your doctor before taking herbal or other remedies. YOGA If you want to improve

your mood and lessen your anxiety naturally then yoga could be for you. Practising this 5,000-year-old discipline is thought to increase levels of GABA (gammaaminobutyric acid, a naturally

occurring substance found in the brain which inhibits nerve cells from firing). Low levels of GABA means high levels of activity between nerve cells, resulting in the 'fight or

flight' response associated with stress. In 2007 Boston University School of Medicine researchers found levels of GABA increased by 27 per cent after undertaking one hour of yoga. WRITE

IT DOWN For the past 20 years a variety of studies have pointed to significant physical and mental health improvements when people put their experiences or worries down on paper. Dr James

Pennebaker of the University of Texas asked people to write about a trauma for 15 minutes a day over four days. They discovered the simple act of writing it down appeared to tap into deep

personal emotions. That resulted in a reduced number of visits to the doctor and reduced use of medication. Another study found that writing or talking about emotions had a positive

influence on immune function and blood pressure. SOLVE THE PROBLEM Worrying is a process that focuses on things that haven't happened and may never happen. Problem solving focuses on

difficulties at hand by considering practical solutions. First define the problem as solvable or unsolvable. A solvable worry might be: "I can't agree with my partner whether we go

to his or my parents this Christmas." An unsolvable problem is more along the lines of: "I might have an accident". In the case of the first problem, list all the possible

solutions and then agree a compromise. EXERCISE If something could be invented that would genuinely and significantly reduce your risk of dementia, heart disease, anxiety, depression,

diabetes and early death you'd surely want it. Well, it's already here. It's free, safe, natural and it's called exercise. Research published in the Journal of

Neuroscience attests that exercise has the effect of leading to a spike in GABA. It reduces anxiety, the more we have of it the greater our ability to calm those excitable neurons and the

calmer we feel. It's not hard to be active and what really counts is that you're doing things regularly at a level of intensity that raises your heart rate. Choose an activity that

you enjoy and one that easily fits into your lifestyle. _Extracted from Overcoming Anxiety And Worry by Dr Jerry Kennard (published by Sheldon Press) at £8.99. To order call The Express

Bookshop on 01872 562 310; send a cheque/PO payable to Express Bookshop to Express Bookshop, PO Box 200, Falmouth TR11 4WJ; or order online at expressbookshop.com UK delivery is free._