Anxiety is a common human condition. Many people suffer from anxiety in conjunction with life events that may cause worry. Symptoms of anxiety include stomach discomfort, racing heart, a feeling of panic, shortness of breath, sweaty palms and loss of appetite. If the symptoms are isolated and get better quickly, there is no cause for concern.

When anxiety symptoms are chronic and not necessarily connected to a direct cause, general anxiety disorder may be diagnosed. Nineteen million people in the US suffer from generalized anxiety disorder, the most common of the anxiety disorders. This is characterized by ongoing symptoms including:

• Excessive worry
• Difficulty concentrating
• Racing heart
• Difficulty breathing
• Irritability
• Feelings of dread
• Inability to control anxious thoughts

When a person is experiencing symptoms of anxiety that interfere with every day life-it is important to try and find the cause. A health care professional can help with this process by doing a complete evaluation and assessment. If there is no physical reason found for the anxiety symptoms, a referral to a psychologist or psychiatrist to determine the diagnosis may be the next step.

Medications for anxiety come in a few different forms, including benzodiazepines-which can offer rapid relief but have many drawbacks including addiction and anti depressants which can take up to six weeks to kick in. Some people may need to see a therapist to help them make permanent changes through the use of cognitive behavioral therapy.

Complementing the use of medication and therapy are some simple techniques that can be employed to bring anxiety levels down.

• Exercise is very important for all of us, but for those with emotional difficulties it can be of particular benefit by helping to balance critical brain chemicals. Yoga, Pilates and tai chi can be especially helpful as they help to focus on breathing and concentration
• Lavender is known to be calming, mix some lavender oil with water in a spray bottle and spray on your sheets at night or place a few drops of essential lavender oil in your bath water
• Chamomile or valerian herbal teas at bed time may help to bring about relaxation and help you sleep
• Relaxation techniques like progressive relaxation can help relieve muscle tension. This is a simple technique that involves contracting and relaxing groups of muscles starting with the feet and working your way up.
• A healthy diet is important-try to avoid processed foods and eat simple healthy foods like fruits and vegetables
• If you have a tendency to worry-set aside a time every day for when you allow yourself to worry-perhaps 15 minutes-then keep the rest of your day worry free! If you think of something you are concerned about during the day write it down for review during your worry time
• Try to get 7-8 hours of sleep every night
• Avoid caffeinated beverages and alcohol
• Find enjoyable activities that you can "lose yourself" in-creative endeavors, reading novels or being with friends can help keep the mind off of anxious thoughts
• Read spiritual or religious materials that are in line with your belief system and pray or meditate
• Take a walk in a beautiful garden or other scenic area

Remember to take time each day to take good care of yourself including your emotional health.

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