The Anxiety Busters! Organization has received many telephone calls since the tragedy that took place on September 11th 2001. Those who have never experienced anxious symptoms and feelings are now calling our helpline due to their reaction to current events. Much of this news is shocking and frightening, causing immediate body reactions. Many of the reactions are in response to the hormone ADRENALINE, which the body produces in response to frightening thoughts. This along with other stress hormones may cause a person to feel "jittery" and "on edge." Watching a frightening news report, or listening to the radio is enough to trigger an anxiety response for many. If tension builds and worry persists the person may find themselves in the fear->anxiety ->fear cycle. Tension produces body symptoms which frightens the person into worried thoughts, which produces an adrenaline response. This, in turn, produces fearful body feelings and frightens the person into even further fearful thoughts. More fear is triggered and continued adrenaline response as the cycle perpetuates itself.

Here are some tips on how to keep calm during these difficult times and how to cope when trauma enters your life:

1. Maintain your Normal Routine- If you do not have a routine, this is a good time to establish one. Eat at specific times and keep your children on this routine. It is comforting and stabilizing to have a routine and helps to stick to it during times of crisis. Realize there are certain events you plainly have no control over. Therefore to worry in excess about something you cannot control is self defeating. Use your energy for more positive endeavors. Yes, remain vigilant in your life and follow your instincts but without draining yourself over events that are clearly uncontrollable.

2. Express Yourself- Be sure to talk about your feelings and express your fears and feelings of doubt. Speak with a trusted friend or anyone you feel comfortable speaking with and continue to do so when you feel upset. This is important and an integral step in feeling calm during difficult times. Unexpressed emotions can all too often surface as anxiety if unexpressed.

3. Exercise- Go outdoors if possible and walk. Move off this excess energy caused by worry. Adrenaline remains in the body after worry and can be re-absorbed through mild exercise. Take a walk in the sunshine, since sunshine also helps raise serotonin levels in the body, which helps to lift your spirits. Move off the adrenaline and see the instant results as you let go of body tension and the tightness that accompanies it. You might want to do some stretching also. Yoga is very helpful, as is swimming. The bottom line is to move off the tension and mild walking is the quickest and easiest remedy for this type of tension.

4. Foods Affect Moods- Watch what you eat, and Drink! This is the time to avoid Caffeine, Nicotine, Alcohol and an excess of Simple Sugars. They are ALL stimulants. Try eating "healthy" around this time and your body will not react as quickly or emotionally to situations. You may notice your cravings for "comfort foods, during this time. This is very normal. Most people are actually "self medicating" as they do during winter months when the are not exposed to sunlight as frequently. You may find yourself reaching for more pastas, breads, cakes and cereals. This is fine and it will raise serotonin levels but try to opt for the healthier choices as it won’t add to your overall sugar "hit" and it will take longer to digest. Therefore, reach for the more complex carbohydrates such as whole grain foods, potatoes and pastas, rather than the cookies and cakes. Also the ones lower on the glycemic scale will stay with you longer, rather than a piece of candy which gives you a large sugar hit and only stays a short time. Try a bowl of Cheerios with a banana, instead of reaching for the bowl of candy!

ALSO, drink pure water. Try for 8 glasses a day. This will keep you hydrated and feeling calmer also.

5. Remember, Worry is a HABIT and you can become entrenched in worry. One worry may leave and another might step in to take its place. This is all part of sensitization. Break the chain of worry by actively doing something positive about it. Meet with friends, go outdoors, distract yourself by losing your thoughts in a more positive and joyful interest.

6. Take a BREAK- Turn off the Television- You can still stay aware and alert without constant watching and listening. Everyone needs a break and time to regroup. Find something enjoyable and do it! If there is important news you will find out soon enough. You deserve a break from the onslaught and are not required to listen 24-7. Take a nap, take a walk or take time out. We all need this time for ourselves.

7. Help Someone Else- Offer your assistance to another person. This will take you out of yourself and put a halt to introspection. Reach out to others, volunteer to help an organization and be there for someone else. This is the fastest and most rewarding method to alleviate your own fears. This is a blessing and you will reap the rewards three-fold. In the process, you will lose a great deal of your fears.

8. Have Trust and Faith- Visit your place of worship or talk to a member of the clergy and find renewed faith and hope in doing so. This is a lifeline to so many and does work! Many feel instant relief after doing so and we highly recommend this.

9. Reach for Positivity- Lean toward books and movies with calmer and more positive themes. Take your children to the movies or outdoors to the park. Put cartoons and other mild movies on for them to watch. You might want to watch also, as it can be a break you might also need.

10. Keep a Journal- If you have no one to talk to, then take a break once a day and write your emotions into a journal. Use this as your "quiet time" as you allow yourself to express all your feelings. Recognize if you are mad, sad, scared or glad. These are the primary emotions and if expressed, they will enable you to avoid the panic feelings. A journal can be a very helpful tool during times of stress. It helps you sort out your thoughts and feelings and disarm those overpowering feelings of stress.

11. Rest- Instead of staying up all night and watching the news, allow yourself to get the proper amount of sleep. A carbohydrate minus the protein will help you feel drowsy late at night. Therefore, if you feel tense, try a handful of cereal, minus the milk before bed. You might opt for a muffin, toast or even a potato. They all induce sleep and enhance serotonin production. You might even find you have sweet dreams!

12. Breathe- Be aware of breath holding, which is a common response to perceived danger. Be sure to breathe deeply and smoothly. This will add to your sense of well being.

Most of all, know you are not alone. You have your friends, family and others in your life that are all feeling the same emotions. These feelings are universal during difficult times. Learning how to accept and eliminate "what if" type thinking is also essential and will add to your own personal feelings of security. Please feel free to call our Anxiety Helpline if you feel the need for support or just need someone to listen... We are here for you!

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