shutterstock_163492337 Anxiety

See also depressionfearstress.

 We all have fears and worries but when they begin to dominate our life and our behavior, and become the focal point in which everything revolves, that’s anxiety. Many factors can contribute; trauma, chemical sensitivity, caffeine, heredity, drugs, alcohol, lifestyle choices….If you cannot change the situation that is the focus of anxiety, try to determine a way of trying to change your way of handling the problem. Relaxation of the mind and body and stress reduction are key.

Anxiety is often vague and indirect, a sinking feeling that something terrible is about to happen. Unlike concrete fears (of illness or losing a job, for example), anxiety often stems from what used to be called borrowed trouble. Anxious people imagine worst-case scenarios and spend lots of time dreading things that may never happen. For persistent anxiety, seek professional counseling. But the natural remedies can help tremendously.

Anxiety disorders are possibly the most common and frequently occurring disorders of the mind/body. They include a group of conditions that share extreme anxiety as the principal disturbance of mood or emotional tone. Anxiety, which may be understood as the pathological counterpart of normal fear, is manifest by disturbances of mood, as well as of thinking, behavior and physiological activity. Included in this category are panic disorder (with or without a history of agoraphobia), agoraphobia (with or without a history of panic disorder), generalized anxiety disorder, specific phobia, social phobia, obsessive-compulsive disorders, acute stress disorder and post-traumatic stress disorder .

Anxiety disorders are ubiquitous across human cultures. The longitudinal course of these disorders is characterized by relatively early ages of onset, chronilogical, relapsing or recurrent illness and periods of disability. Panic disorder and agoraphobia are particularly associated with suicidal tendencies.

The “Cross Training” Support Program ® was developed by Andrew Pacholyk, MS, L.Ac as a multi-layered health system for healing. This great resource is for those looking for a sensible and easy-to-use guide to the best researched alternative therapies. Developed and referenced from the foremost experts on nutrition, herbs, acupuncture, exercise, homeopathy, touch therapies and the metaphysical arts, this program allows one to use an “across the board” method for healing.
The following maladies are all situations that can benefit from a “cross training” of therapies and support. From acupuncture, herbs, exercises and nutrition to such treatments as homeopathy, massage and lifestyle changes are combinations of therapies that have shown to help in many situations.  These “Complementary Therapies” are the ‘cross training program’ of Alternative Medicine and a great place to start on your healing journey.
*Disclaimer: This information is not intended to be a substitute for professional medical advice. You should not use this information to diagnose or treat a health problem or disease without consulting with a qualified healthcare provider. Please consult your healthcare provider with any questions or concerns you may have regarding your condition. The information provided is for educational purposes only and is not intended as diagnosis, treatment, or prescription of any kind. The decision to use, or not to use, any information is the sole responsibility of the reader.  Statements contained herein have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat and cure or prevent disease.

Panic Attack

A panic attack is a period of intense fear or discomfort that is associated with numerous physical and psychological symptoms such as:

* Palpitations
* Sweating
* Trembling
* Shortness of breath
* Sensations of choking or smothering
* Chest pain
* Nausea or gastrointestinal distress
* Dizziness
* Tingling sensations
* Chills or blushing
* Hot flashes

Panic disorder is about twice as common among women as men. Age of onset is mostly between late adolescence and mid-adulthood, with the onset relatively uncommon past the age of 50. Typically, an early onset of panic disorder carries greater risks of chronicity and impairment. Panic disorder also occurs as a familial condition.

Agoraphobia

The ancient term ‘agoraphobia’ is translated from Greek as ‘fear of an open marketplace’. Agoraphobia today describes severe and pervasive anxiety about being in situations from which escape might be difficult or avoidance of situations such as being alone outside one’s home, traveling in a car, bus, or airplane, or being in a crowded area.

Anxiety Disorders

The likelihood of developing anxiety involves a combination of life experiences, psychological traits, and genetic factors. There are several major psychological theories explaining anxiety-psychoanalytic, psycho-dynamic, behavioral and cognitive theories. Anxiety disorders are so heterogeneous that the relative roles of these factors are likely to differ. Some anxiety disorders, like panic disorder, appear to have a stronger genetic basis than others, although actual genes have not been identified. Other anxiety disorders are more rooted in stressful life events.

It is not clear why more women than men suffer from anxiety disorders, although some theories have suggested the possible role of steroids. Research on women’s responses to stress suggests that women experience a wider range of life events that are stressful as compared to men.

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Anxiety Busters

1. Start deep breathing: do it now, do it anywhere. It is the quickest way to get a grip on yourself.

2. Meditate, don’t medicate; close your eyes and take the focus to between your eyes. Stop the world for a few minutes.

3. Take a walk. Open the door and start wandering. Have no set destination, just go where ever your feet lead you.

4. Trim the financial fat: Bills and money are a big source of anxiety. Start removing the extra financial burdens you do not need.

5. Declutter your life: start by clearing, cleaning a room, then your home, then your work, then your relationships. Release them.

6. Start exercising. Focus on doing good for your body instead of worrying about it.  Do something good for yourself.

7. Clean up your diet: when you trim down and feel better physically, you feel better mentally, as well.

8. Go green: have a green smoothie, eat more green vegetables, wear something green. Green is a color of balance.

9. If you smoke, quit now. It is NOT a stress reducer, but a silent killer of your immune cells, your inner temple and body function.

10. Practice gratitude; everything in your life is temporary and will change constantly. Don’t forget about the positive things in life.

“Andrew’s Best Remedies”

Managing Your Anxiety

1. Listen to Uplifting Music!

Some music is designed to have a positive and reaffirming effect on emotions and mental clarity. Singing along to a familiar song or show tune might be all you need. Music is a magical medium and a very powerful tool. Music can delight all the senses and inspire every fiber of our being. Music has the power to soothe and relax, bring us comfort and embracing joy! Music subtly bypasses the intellectual stimulus in the brain and moves directly to our subconscious. There is music for every mood and for every occasion. Music Therapy is incorporated in a number of areas of medicine.

2. Use Aromatherapy

Aromatherapy has been clinically shown to ease stress and improve moods. Essential oils of plant, fruit, and flower essences are created to center and enhance the body and mind in order to help us in preventative measures, as well as, an effective cure for many illnesses. Scents can induce an amazing power as they influence our moods. Our sense of smell is the most direct path to our emotions. This is the principle behind the ancient art of aromatherapy.

3. Get A Massage

Massage Therapy has been proven to reduce anxiety and sadness and to lower cortisol, the stress hormone. Massage Therapy not only treats those parts of you which are a problem, but also affects the whole of your metabolism through normalizing your circulatory, muscular and nervous systems and their interdependent functioning.

4. Enjoy Good Fat

Hormones that regulate Serotonin, our bodies’ main mood-boosting chemical, are stimulated by fat consumption. Before reaching for a piece of cake or a cookie, try a piece of salmon. Not all fats are created equal and you should AVOID saturated fats. Instead, eat foods
containing ‘good fats’ such as fish, nuts and olive oil. These foods help with depression and low self esteem by boosting Serotonin.

5. Get Your Vitamin D

Serotonin is affected by Vitamin D. Studies have shown that consumption Vitamin D makes people feel better. Particularly those who suffer from Seasonal Affective Disorder.

6. Practice Yoga Therapy

Yoga Therapy is the ancient exercise from India, which has been shown to boost energy, release tension and stress, and help with depression, anger and fatigue. Practicing yoga is associated with establishing harmony,equanimity, balance.

7. Make Humor and Laughter Daily Medicine

Laughter reduces muscle tension. This muscle relaxation and the easing of psychological tension that accompanies it, is the main goal of pain and stress management. This certainly accounts for the stress- reducing power of humor.

8. Eat Breakfast

Studies have shown that eating breakfast is associated with greater calmness and less stress. It also improves alertness, which can help your memory and ability to learn. Eating fiber at breakfast is best. Eating fiber in the morning allows for less emotional distress, more
energy and more mental alertness!

9. Move!

Exercise is the best medicine for anxiety and depression. It not only keep the body physically and mentally fit but also provides recreation and mental relaxation. It is nature’s best tranquilizer. Exercise produces chemical and psychological changes that improves your mental health. It changes the levels of hormones in blood and may elevate your beta-endorphins (mood-affecting brain chemicals). Exercise may also improve the function of the autonomic nervous system. Exercise also gives a feeling of accomplishment and thus reduces the sense of helplessness.

10. Meditation

Meditation works wonders. Every 5 to 10 minutes spent centering yourself in stillness will have positive effects. Meditation improves over all well being. Meditation helps us live a healthier, less stressful life. The physical and psychological benefits are wonderful and many people meditate only for those reasons. The practice of meditation helps us temporarily let the physical world go so that we can begin to see ourselves as we truly are.

You should see a doctor if:

*You experience panic attacks, which are short, unexplained periods of intense fear or discomfort.
*Your anxiety causes chronic physical symptoms, including headaches, dizziness, breathlessness, chest pains or intestinal problems.
*Your anxiety causes you to avoid certain people, places or situations.

Herbal Remedies

Chamomile, Rosehips, Catnip, Alfalfa, Skullcap, Fo-Ti, Hops, Vervain, Wild Lettuce, Passion Flower, Lemon Verbena are all wonderful for stress and anxiety reduction. Used as single dry herbs in a tea, tincture or capsule, are all effective.

Chamomile is an old folk remedy for anxiety, particularly when anxiety causes insomnia. Chamomile contains compounds with a calming and sedating action. Consider one-two cups of tea taken three or four times per day or chamomile in a tincture.

Hops: Although hops have been used in beer for over 1,000 years, primarily for their bitter taste and preservative action, their medicinal or tonic properties were apparently also valued from very early times. It was observed that hop pickers tired easily, apparently as a result of the accidental transfer of some hop resin from their hands to their mouths, and the drug gained a reputation as a sedative. Pillows filled with hops have been used for sleeplessness and nervous conditions. A small warm, bag of hops, wet with alcohol can be placed on an afflicted area, to reduce local inflammation.

Oatstraw (Avena sativa) is most famous for the nutritious cereal grain that it provides, oatmeal. The herb known as oat straw refers to the whole plant, including the leaves and stems. These parts of the plant are dried and chopped, and used in both internal and external forms. Many regard it as an excellent tonic for the whole body, and valuable for bolstering physical and emotional fatigue, from mild insomnia to anxiety. More research still is needed.

Passion Flower has a tranquilizing effect, including mild sedative and anti-anxiety effects. In studies conducted since the 1930’s, its mode of action has been found to be different than that of most sedative drugs (sleeping pills), thus making it a non-addictive herb to promote relaxation. It is also used as a sedative in nervous disorders (including gastrointestinal complaints of nervous origin), difficulties in sleeping, and anxiety or restlessness. Passion Flower reduces spasms and depresses the central nervous system.

Skullcap (Scutellaria lateriflora) has been used for over two hundred years as a mild relaxant and has long been hailed as an effective therapy for anxiety, nervous tension, and convulsions. Because of its calming effects on the nervous and musculoskeletal system, it was also at one time considered to be a remedy for rabies, thus it’s name “mad dog weed.”

St. John’s Wort is very popular for the treatment of mild depression. It has also been reported to reduce anxiety. Like kava, a flavonoid compound from St. John’s wort known as Amentoflavone has been found to act in the central nervous system in a way similar to Benzodiazepine drugs.

Valerian Root is the all natural Valium of herbs! Improves circulation and acts as a sedative. Good for relieving anxiety, fatigue, high blood pressure, insomnia, nervousness and stress. Helps ease the pain of irritable bowel syndrome, muscle and menstrual cramps, and pain, spasms and ulcers. A German study has found the combination of Valerian Root and Passion Flower to be useful for anxiety.

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Herbal Combinations and Formulas

Herbal tinctures are concentrated liquid extracts of the medicinal properties of herbs. Shake the tincture bottle well. As a dietary supplement, place 1 to 3 droppers full ~ approximately 1 tablespoon or 40 drops, under the tongue, or in juice or water as needed, 2-3 times a day.

 Immunity Astragalus, Pau D’Arco, Suma, Dandelion root, Oatstraw, Kelp.

Chill Out Valerian, St. Johns Wort, Passion Flower, Scullcap, Blue Vervain.

Mood Support St. Johns Wort, Chamomile, Schizandra, Oatstraw, Avena Sativa.

Muscle Calm Wild Yam, Black Cohosh, Crampbark, Scullcap, Angelica, Peppermint, Turmeric.

Digest Aid Peppermint, Dill seed, Chamomile, Gentian, Fennel, Ginger, Parsley.

Nerve Strength Oatstraw, Black Cohosh, Scullcap, Avena Sativa, Pleurisy root, Catnip, Lobelia.

Herbal Teas

In a stainless steel pot, boil desired amount of water. The moment it boils turn the heat off. Add the following herbs in an infuser, muslin bag or tea ball for a single cup or add one-three teaspoons of herbs per cup for larger amounts.

Allow the herbs to infuse for up to 5 minutes. Drink 3-4 cups a day. For flavor-add lemon and sweeten with Stevia or organic honey. These herbs are helpful for gently cleanses, purifying, detoxing, anti-inflammatory. This powerful formula will help remove accumulated toxins in the body. Strong antioxidant, cleanses the colon and stimulates circulation.

Immune Builder Tea– When taken on a regular basis, this tea helps to build and strengthen the immune system. Astrugalus, Echinacea, Hawthorne, Peppermint, Spearmint.

Calm Tea – Reduces stress and helps to relax you. Improves circulation and acts as a sedative. Reduces mucous from colds, muscle and menstrual cramps and helps with anxiety and stress. Chamomile, Rosehips, Catnip, Alfalfa, Skullcap, Fo-Ti, Hops, Vervain, Wild Lettuce, Passion Flower, Lemon Verbena.

Sleepy Tea– Soothing blend of herbs for relaxing moments or right before bed. Helps in relieving stress and anxiety, indigestion, and insomnia. Kava Kava, Chamomile, Rosehips, Catnip, Alfalfa, Skullcap, Fo-Ti, Hops, Vervain, Wild Lettuce, Passion Flower, Lemon Verbena.

Tea Tips

Tea is the world’s most popular drink from Asian countries to the former Soviet Union and from South America to Alaska. Preparing different varieties of tea can be very easy with some simple tips.

* Herbal teas are the easiest form of herbal remedy for long term use. The herb’s powerful ingredients are either “infused” or “decocted” in water when made into teas.

* Infusion of teas: bring water to a boil, and add one-three teaspoons of herbs per cup with infuser or loose. Steep 5 minutes

* Decoction of teas: simmer for 45 minutes. Strain and enjoy.

* To really maximize the health benefits of tea, You should drink about 3-4 cups per day for most herbal teas. For green tea, a few more cups are advised.

* Don’t add milk or sugar to an herbal tea. While the taste will improve, the medicinal effects will be drastically reduced.

* To sweeten your tea, add a teaspoon of honey, maple syrup, apple juice, or better yet, Stevia.

  • Remember to steep leaf teas for up to 5 minutes, while roots and twigs (such as ginger or cinnamon) should steep a little longer.

 

Aromatherapy Remedies

Aromatherapy can relax you and give you strength in order to handle your emotional stamina. Including bergamot, cedarwood, chamomile, clary sage, frankincense, geranium, jasmine, juniper, marjoram, orange, patchouli, rose, rosewood, vetiver and ylang, ylang

Lavender oil : (Lavendula Latifolia) is a soothing, relaxing essential oil known for calming the nervous system and relaxing muscle pain and tension. Lavender essential oil can also be inhaled directly from the bottle. Close off one nostril and inhale the soothing scent. Repeat on the opposite side. Do not touch the bottle to the mucous membranes of the nose, as it can irritate the skin.

Peppermint oil : (piper mentha) peppermint oil has been used topically for tension headaches, muscle tension and for soothing anxiety. This crisp, cool oil can stimulate the nerve endings and help us to recall a refreshing moment.

Not a DIY (do it yourself-er) Try

Andrew’s Aroma Remedy Blends: ~ 3 times a day, morning, noon and night, utilize these blends of essential oils:

Angel’s Mist Anxiety Diffuser Remedy Blend

Angel’s Mist Anxiety Inhalant Remedy Blend

Angel’s Mist Anxiety Bath Oil Remedy Blend

Anti-Anxiety Recipe

Bring 2 quarts of water to a boil. Remove from heat. Try these variations: ~ Add a handful of fresh flowers such as lavender, calendula or rose petals. ~ Blend in 5 – 10 drops of geranium, lavender, lemongrass, patchouli or peppermint oil. Stir in ingredients and let set for 24 hours.  Strain liquid through a strainer and add to a dark bottle or spray bottle.

Add 30 drops to a diffuser and release the scent into the air when you are feeling anxious.

Spray some of this wonderful decoction over your face and body or in the atmosphere around you to relax and let go!

 Hydrotherapy

The mysterious and amazing healing power of water has been utilized for centuries. Water cleanses, refreshes and restores all life. We are always drawn to water. Be it a soothing fountain or majestic waterfall. Water is a carrier. It flows. It moves along the line of least resistance to find its way to the ocean where comes and goes in the ebb and flow of tides and waves. The appeal is inexplicable! We crave water, maybe because our bodies are made up of a large percent of it. Maybe because we instinctively know how it can heal us.

Hydrotherapy has a number of uses. Warm water will relax spasm; thus, hydrotherapy has been useful in treating such conditions as muscular strains and sprains, muscular fatigue, and backache. Heat is often used in conjunction with massage or other manipulative or stimulative treatments, such as the whirlpool bath. Sitz baths (sitting in hot water) are effective in the treatment of many disorders. Water is also useful in physical therapy because patients who exercise in a buoyant medium can move weak parts of their bodies without contending with the strong force of gravity.

The neutral bath has a balancing effect on anxious or irritable people. Instructions for a neutral bath: Fill your bathtub with water slightly cooler than body temperature, around 94 to 97 degrees F (You can check the temperature of the water with a regular thermometer.)

As the tub fills with water add 2 spoons of Angel’s Mist Deep Soak Sea Salts to the bath water for a soothing, muscle relaxing soak. Submerging as much of your body as possible, stay in the bath for at least 20 minutes, adding water as needed to maintain the temperature of the bath.

Consider a relaxing bath with the cleansing calming effects of Angel’s Mist Lavender Fields Soap -A relaxing blend of Lavender, Chamomile, Clary Sage essential oil makes this soap wonderful for creating a soothing and calm complement to your bath.

Try this Anti-Anxiety Bath

If life is giving you too much stress, a relaxing bath with the proper essential oils can give you a moment of peace and a much-needed new perspective. Try the following bath on a day when you’re feeling stressed, and don’t forget to light a candle and lock the door for complete peace and privacy. You will need:

1 cup of Epsom salts
Oil of Sandalwood
Oil of Patchouli
Oil of Ylang-Ylang
A bath pillow (optional)

Add the Epsom salts to your running bath, and mix with your hands until dissolved. Then add a few drops of each of the oils and mix well. Lay back and relax for at least 15 minutes (with a bath pillow under your head if you have one). Don’t fall asleep! Just relax and meditate on feeling peaceful and calm. After 15 minutes, wash yourself with a soft, natural soap (such as a rose and glycerin soap) and a soft washrag. Gently pat off with a towel when your bath is done.

Nutritional Advise

 Water should be a very important part of any nutritional program. Distilled water is best. 6-8 8 ounces per day.

Add protein and carbohydrates to your diet: Incorporate protein into your diet. Protein helps to keep sugar levels stable. You can find protein in nuts, yogurt, beans, fish, chicken, tofu and lentils. Consider eating low glycemic carbohydrates such as brown rice and yams.

Seek out foods that are high in Omega-3 (fish oil/flaxseed oil): This oil has been shown in many studies, to reduce LDL (bad) cholesterol levels and reduce plaque buildup in your blood. By reducing your bad cholesterol, you are helping your body to fight off stress and relieve anxiety, tension and even prevent heart disease! Fish/Flaxseed that are high in Omega-3 are excellent ways to help your blood stream. They are two of the greatest hormone regulators, as well.

Folic Acid: Folic Acid (required for energy production) is considered brain food. The brain needs it to work properly. It helps to prevent anxiety and fatigue. Folic acid works best when combined with vitamin C, vitamin B6 and vitamin B12. Much research has indicated that a deficiency of folic acid may include depression, insomnia, anorexia, forgetfulness, hyperirritability, apathy, fatigue and anxiety. You can find Folic Acid in the following foods: Whole grain breads -Fortified cereals -Dried peas- Dried beans -Leafy vegetables- Fruit. Most multivitamin complexes contain folic acid.

GABA: GABA (Gamma Aminobutyric Acid) is an amino acid help reduce anxiety, allows rational decision making, promotes restful sleep and enhances workout recovery. It has also been shown to have similar effects as the benzodiazepine drugs. You will also feel more relaxed and notice that you are sleeping better. The recommended dose for GABA is 700-750 mg – 3 times daily – talk to a medical professional about using GABA.

Inosistol: has been shown in studies to have a positive effect in the calming of the symptoms of panic attacks and obsessive-compulsive disorder. Taking up to 4 grams daily – 3 times-a-day has shown to be beneficial.

Magnesium: The supplement magnesium has been found to aid in the management of anxiety symptoms. Taking 200-300 mg of magnesium 2 to 3 times daily has been shown to help.

Selenium: Selenium, an important antioxidant, is a trace mineral found in soil and food. It protects neurotransmitters. Deficiency in selenium has shown to have a negative impact on mood. It also helps to reduce bad cholesterol and keep the heart healthy. You can get much of your selenium from dietary sources such as: Alfalfa, fennel seed, ginseng, butter, garlic, liver, Brazil nuts, shellfish and other fishes. You can find it in sunflower seeds, yarrow, wheat germ and Brewer’s yeast.

Vitamin B1: Vitamin B1 is also known as “thiamine.” In many studies, B1 has shown to have positive effects on the nervous system and mental well being. Vitamin B1 is found in peas, soybeans, fortified breads, cereals, pasta, fish, pork, whole grains and dried beans. Prolonged intake of large amounts of alcohol depletes your body’s supply of vitamin B1. <p.Vitamin B3: (in the form niacinamide) has been tested in lab animals and seems to work in animals in the way that benzodiazepines such as Valium has. *

Vitamin B6: Lack of Vitamin B6 has been known to cause anxiety and depression. The formation of certain brain chemicals from amino acids requires this vitamin. It affects the nervous system. The recommended Dietary Allowances for adults (25+ years) is 2.0 for men and 1.6 for women. The best sources of vitamin B6 are meats (particularly organ meats such as liver), whole grains and wheat germ.

Vitamin B12: Vitamin B12 is needed for energy, brain function and a healthy nervous system. It helps to combat depression, stabilize PMS and helps to protect against anemia and it may help fight cancer. The best food sources of Vitamin B12 are liver, kidney, oily fish, beef, pork lamb, cheese, eggs and milk.

Zinc: and essential mineral, has been found to have positive effects on the nervous system as well as helping to produce a calming effect. Most multivitamins contain zinc. Food sources for zinc are Oysters, meat, poultry, nuts, beans and dairy products.

The Full Spectrum Diet

As a Nationally Certified Herbalist and Licensed practitioner of Acupuncture and Chinese Medicine, Andrew Pacholyk, MS, L.Ac. has spent years developing a natural healthcare plan, which incorporates the benefits of fresh, full spectrum foods based on their color and their properties. A balance of attractive colors in the foods you eat, play an instinctual part as to what the body needs in the moment. The color energy of fruits, vegetables, vitamins and minerals all come into play when furnishing your body with the proper nourishment.

This easy to use system monitors healthy weight by the colors of food on your plate!

The Full Spectrum Diet is based on the proponents of color therapy and the holistic principles of eating mindfully, eating to nourish the body and seeing food in a more natural and spiritual way. Meals rich with different colored fruits, vegetables, meat, chicken, fish and whole grains means you are getting a healthy variety of nutrients that your body needs.

It is a simple way to eat healthy in order to achieve healthy results!   Want to know more?

Exercise

  Overcoming the inertia of anxiety/depression with Exercise

Of course, knowing that something’s good for you doesn’t make it any easier to actually do it. Most people in the general population don’t engage in any regular physical activity or quit shortly after starting an exercise program. Depression and anxiety can make it even more difficult to get active. By its nature, depression means that you don’t enjoy activities, that you’re often fatigued or sedentary, that you just don’t feel like it, that you lack motivation, or that you don’t stick to treatment regimens very well.

You may have a hard enough time doing the dishes, showering or going to work. How can you possibly consider adding exercise to the mix?

Overcoming that inertia can be difficult. Another challenge is maintaining, or adhering to, an activity program. Setting realistic goals, doing some problem solving, and recognizing that exercise won’t always be fun or easy can help.

Talk to your doctor. Although not all mental health professionals have adopted exercise as a part of their treatment regimen, talk to your doctor or therapist for guidance and support. Jointly assess your issues and concerns about an exercise program and how it fits into your overall treatment strategy.

Identify what you enjoy. Figure out what type of exercise or activities you’re more likely and less likely to do, as well as where, when and how often. For instance, would you rather garden in the evenings, jog in the pre-dawn hours, go for a brief walk in the woods or play basketball with your children after school?

Set reasonable goals. Your mission doesn’t have to be to walk for an hour five days a week. Even a 10-minute walk can help lift your mood, get you into a more positive environment and refocus your thoughts, even temporarily, away from negative or self-critical thinking patterns. Custom-tailor your plan to your own needs and abilities.

Break it down. It might be good to have an overall exercise strategy. But focusing on the perfect plan or an ideal rather than what’s realistic for you can sabotage your efforts. Don’t start with the ideal and work backward. Start with the realistic and work forward. Break your program down into smaller parts. If you can’t fathom walking for 45 minutes, what is possible? Fifteen minutes? Five minutes? Start there, and build on that foundation.

For many people, just getting shoes on and getting out the door is the majority of the effort. That’s the hardest part. Once we’re moving, though, it’s often easier to keep moving. So put your energy into the front end into just getting started.

Foods to Avoid

What You Should Avoid:

What you don’t eat may be even more important than what you do eat. Avoid alcohol, caffeine and sugar, because they tend to worsen anxiety. If you can’t avoid them, then at least cut down.

Avoid Caffeine: Caffeine is something many people in America and Europe are used to bringing in their daily lives. Though many studies have shown that this addictive stimulant can help produce symptoms of anxiety, insomnia and the like. Caffeine is found in coffee, tea, chocolate, many sodas and even certain medications. Always ask your doctor about a medication before using it. Also, ask the doctor if there is an alternative medication if your medicine contains caffeine.

Reduce Processed and Refined Foods:

Processed food can rob your food of nutrients and vitamins that your body needs to fight off stress and promote good health. Try to buy whole foods, unprocessed foods and try and stay away from “instant” foods, preservatives, artificial flavors, saturated fat and MSG.

Reduce Sugar Intake:

Too much sugar can rob our body of essential nutrients. Yet don’t be so fast as to replace the sugar with Stevia the natural sweetener from the Stevia plant. Artificial sweetener can also cause anxiety as well as other health concerns.

Reduce Alcohol Intake:

In small amounts, alcohol can be good for your heart but too much alcohol is not a good thing for your body and too large of an intake increases your body’s need for extra vitamins. The body has a harder time using oxygen. As a result, you can become more sensitive to stress – which in turn can cause anxiety reactions. It can also cause depression.

The Effects of Alcohol on Anxiety:

How does alcohol contribute to Anxiety Disorders? Research has shown that alcohol in high doses has numerous health hazards. As well as many other things can: increase your need for extra vitamins due to disturbed eating patterns interfere with the body’s ability to use oxygen, to process food & absorb vitamins. As a Result: High alcohol consumption makes you more sensitive to stress.

Chronic abuse of alcohol often associated with depression-like symptoms, which can reduce the ability to solve problems, which turn can lead to anxiety. Excessive alcohol consumption can lead to poor work performance, relationship difficulties & financial difficulties. This can produce stressors that worsen anxiety.

Homeopathy

This medical system uses infinitesimal doses of natural substances to stimulate a person’s immune system and body’s natural defenses. Homeopathic remedies are named for the plant or animal ingredients they are made from. Homeopathy not only offers relief from temporary disorders but, can provide long term healing of a person due to its individual and “holistic” approach. This type of healing makes it easier and possible to avoid recurrence or relapses in the future and homeopathy stimulates the body’s natural defense system by reestablishing normal immune system and cell functioning.

Anxiety:

Gelsemium 30c and Argentum Nitricum are often considered for symptoms of are both anxiety, sense of imbalance, apprehension and panic.

Ignatia Amara 6c ia a remedy best known for helping in times of grief.

Aconitum napellus A panic attack that comes on suddenly with very strong fear (even fear of death) may indicate this remedy. A state of immense anxiety may be accompanied by strong palpitations, shortness of breath, and flushing of the face. Sometimes a shaking experience will be the underlying cause. Strong feelings of anxiety may also occur when a person is just beginning to come down with a flu or cold.

Argentum nitricum This remedy can be helpful when anxiety develops before a big event: an exam, an important interview, a public appearance or social engagement. Dizziness and diarrhea may also be experienced. People who need this remedy are often enthusiastic and suggestible, with a tendency toward peculiar thoughts and impulses. They often crave sweets and salt (which usually make their symptoms worse).

Arsenicum album People who are deeply anxious about their health, and extremely concerned with order and security, often benefit from this remedy. Obsessive about small details and very neat, they may feel a desperate need to be in control of everything. Panic attacks often occur around midnight or the very early hours of the morning. The person may feel exhausted yet still be restless, fidgeting, pacing, and anxiously moving from place to place. These people may also have digestive problems or asthma attacks accompanied by anxiety.

Traditional Chinese Medicine

Traditional Chinese Medicine (TCM) is the oldest, continually practiced, and professionally administered health care system in the world. It is a documented medical system spanning over 2,500 years based on comprehensive philosophies, rational theories, clinically tested and empirically verified by over 100 generations of highly educated practitioners.

Chinese Medicine is a total system of internal medicine, which is comprised of a diagnostic procedure based on signs, symptoms and treatment styles including acupuncture, herbal medicine, exercise, diet and meditation. It’s foundation is based on the principles of balance; the interdependent relationship of Yin and Yang. Through this balance, health is achieved and maintained.

For example, prolonged anxiety may damage the energetics of the spleen/stomach, the organs with which it is associated with. On the other hand, an imbalance in the energetics of the spleen/stomach may result in your feeling either constantly anxious or the inability to feel peace. This is because each emotion affects the flow of Qi in a different way. When you are anxious, the Qi rises to the neck and shoulders. When you are fearful, the Qi descends to the feet. We experience a sinking feeling when we are afraid. When we are anxious, our neck and shoulders tightens.

Acupuncture is an effective therapy for the treatment of anxiety disorders. Acupuncture redirects your chi into a more balanced flow. It provides support to the underlying energetic spheres affected by your anxiety, helping to resolve the cause or effects of your stress. Acupuncture releases tension in the muscles. This allows increased flow of blood, lymph, and nerve impulses to affected areas, decreasing the stress experienced by you. Acupuncture also is effective in relieving the physical symptoms associated with stress-related and anxiety disorders, such as:
*Diarrhea
*Headaches
*Heart palpitations
*Insomnia
*Nausea
*Neck and shoulder tension…

The specific course of treatment depends on the nature and severity of your symptoms. Acupuncture treatment for anxiety, for example, may last approximately ten to twelve weekly sessions.

Acupuncture and Anxiety

Research has shown Acupuncture may positively impact on the symptoms of anxiety disorders by:

  • Promotiong relaxation (Hui 2010)
  • Deactivating the ‘analytical’ brain, responsible for anxiety and overthinking/worry (Hui 2010)
  • Positively altering and benefiting the brain’s mood chemistry to combat negative mindset. This is achieved via the regulation of hormones and neurotransmitters related to our mood. (These include serotonin, dopamine, GABA, neuropeptide Y and ACTH) (Lee 2009; Samuels 2008; Zhou 2008; Yuan 2007).
  • Reversing stress induced changes in behaviour and biochemistry (Kim 2009).
  • Enhancing the beneficial effects as well as reducing/managing unwanted side effects of conventional treatment approaches including medication and psycho-educational therapy (Courbasson 2007) (Yuan 2007)

With the right approach to healing, one that encompasses environment, lifestyle and dietary changes, living with anxiety does not need to adversely or negatively affect your lifestyle. Acupuncture treatments are designed to facilitate healing by reducing the frequency and severity of the symptoms you are experiencing, and help you to heal at the source of the problem.

DIY Acu-Pressure

Acupressure is a great way to relieve congested areas, improves blood circulation, relax the muscles and increase metabolism. Use your index finger or thumb. Apply pressure slowly, gradually increasing, before you release. 1 or 2 minutes for each point.

Try these points:

PC 6– Starting from the wrist, measure down with three fingers as shown in the picture to the right. Where your third finger touches the middle of your wrist is the acupoint. Take your thumb and apply firm pressure to this point until you feel some mild discomfort. Only apply enough pressure to interrupt the normal blood flow but not too much that it causes pain. Hold this pressure point and gently knead your thumb in a tight circular motion for about 2 minutes. Do this to both wrists and you will feel your anxiety descend immediately. This point is also good for nausea!

HT7– Apply pressure with your thumb at the point where your wrist forms a crease with your hand. Hold the acupressure point for about 2 minutes, applying a generous amount of pressure. This point is good for relieving tension.

K1– This is my favorite point especially at night when I want a good night’s sleep. In a sitting position, cross one leg over your opposite leg and rest your foot on your knee. Start with your thumb between your 2nd and 3rd toes and draw a straight line down until you are about a 1/3 of the way down the foot. Push firmly on the center of your foot (see picture). Hold this pressure point and knead for at least 2 minutes and repeat on the other foot. This is a great point for anxiety and relaxation.

Ears– Gently massage your ears with your thumb and forefinger. There is no exact pressure point so simply give yourself a relaxing ear massage. Pull down gently on the lobes and rub the inner surface of the ear for about 2-3 minutes. When you relax and massage your ear, you will feel soothed and calm all over.

Ayurveda

The principle medical system of India is known as Ayurveda and is over 5,000 years old. This “Science of Life” is considered the art of living in harmony with nature. Developed from the ancient text of The Vedas, Ayurveda views the human body as a “homunculus” of our cosmic Universe, regulated by the balance between three primordial humours, call Dosha.

Your dosha are your Ayurveda mind and body type. There are three doshas in Ayurveda: Vata, Pitta, and Kapha. We each have all three of the doshas in our physiology, just in different proportions, so your dosha is unique and personal; it is like your fingerprint.

Anxiety and fear are one of the most widespread of all the emotions. In the practice of Ayurvedic medicine, the body-mind system is expressed in the three Dosha or personality/body types. Vata, Pitta and Kapha make up these types, as we are usually more one than another or a combination of two of them. Anxiety and fear are considered expressions of excess Vata in the channel of the mind or (Mano vaha srotas).

Balancing Vata is credited with a number of positive mental and emotional expressions like creativity, joy, intuition, expansiveness, clairvoyance, and deep spiritual understanding. However, when aggravated Vata accumulates in the channel of the mind, it tends to cause constriction, which can lead to fear, anxiety, contraction, and even loneliness. 

Tranquil Mind tablets are specifically formulated to soothe and calm the nerves without creating dullness or lethargy.

Vata Digest tablets offer strength, resiliency, and tone to the neuromuscular system, helping the body to better cope with anxiety.

Ashwagandha has long been celebrated for its ability to support the body in coping with stress and anxiety, while calming the mind.

Healthy Vata tablets help to balance vata systemically and can certainly help to calm excess vata in the mind.

“Balancing Vata”

Excess Vata, and these imbalances are likely to be triggered by excesses in the light, cold, and dry qualities. Therefore, using diet, lifestyle, and supportive herbs to increase our exposure to heavy, warm, and oily influences will generally serve to relieve fear and anxiety. These qualities help to ground, nourish, and lubricate aggravated vata. Get in a regular routine. Consider starting with just a few simple adjustments:

~ Wake up at the same time from one day to the next.
~ Eat breakfast, lunch, and dinner at about the same times each day.
~ Go to sleep at a consistent time.
Consider a few of these strategies to complement your foundation.
~ mindful meditation practice
~ incorporating yoga
~ try simple pranayama breath work

Emotional Aspect:

There is an emotional aspect to every illness. Often times, it is the emotional thoughts or “excess emotions” that will lead to illness. The following therapies are utilized for calming the mind, help with stress relief and focuses on our mental powers over any situation. The ability to balance your emotional, mental, physical and spiritual self are exceptional tools on your healing journey.  Here are some suggestions:

Metaphysical Thoughts

The power of your mind and your belief system has everything to do with the condition, the speed and the way that you heal.

* Our Belief System is one of the major factors that can get us through situations or can cause our life to crumble around us! I do believe that there is a lot of innate goodness and balancing our minds do subconsciously to get us through hard times. The other portion of this is how we “program” ourselves to deal with any given situation.

* Our self-confidence and self-love are often the key to opening and strengthening this portion of our thoughts which in turn emanates from ourselves!

* Energy follows thought. Program thought to be positive and your energy will reflect it!

* Really appreciating what we DO have as opposed to what we would like to have, sometimes makes a significant difference. This is always an important element in healing that is often neglected.

  • Metaphysical expert Louise Hay agrees, Affirm this NOW: I DESERVE TO TAKE IN THE FULLNESS AND RICHNESS OF LIFE.
  • You become what you believe. Our belief system is the strongest defense! We have a choice what to think. Focus and Intention are the two greatest tools for self improvement, superior empowerment and good health!
  • You’ve been stressing yourself out so much that every little thought becomes a mountain of problems.

Program thought to be positive and your energy will reflect it! Put your intention where it is needed and results will follow!

Learn to breathe deeply and fully. 
Your breath is your connection to relaxation and inner peace. 

  • “I relax and let go” Say this 4 or 5 times and watch how your body and mind relax. 

 

Stress, Anxiety and Panic Attacks

Anxiety disorders are responsive to counseling and to a wide variety of psychotherapies. During the past several decades, there has been an increasing enthusiasm for focused, time-limited therapies that address ways of coping with anxiety symptoms directly, rather than exploring unconscious conflict or other personal vulnerabilities.

Panic Attacks

Panic attacks are caused by irrational thoughts. Irrational thoughts are based on your beliefs. Understanding what your belief system is doing to create your anxiety is key to controlling your panic attacks. Beliefs which make us feel worthless, invisible, forgettable, self conscious and doomed are all beliefs which fuel panic attacks.

Panic attacks are anxiety gone senseless! They are fear out of control. They are baseless fears that allow our emotions to get bigger than they really are. Self-esteem issues are different in different people. Although you may feel great about yourself in one area of your life, you may be extremely down on yourself in another. Putting our self down with phrases like – that’s impossible, – I can’t, – I’m not good enough… are all beliefs, which hamper our spirit and our means of becoming who we really are!

Positive affirmations or words of encouragement lend themselves to changing what we believe and who we need to become. Negative words that destroy our self esteem and block our growth are destructive patterns that create fear. This “self attack” helps to create an environment for self loathing and anxiety. Left unchecked, we create our own downward spiral which is the panic attack.

If you come under a panic attack. STOP. Use this mantra which has saved my life many times:

 Panic Attack Mantra

I am not a victim.
I am not a victim of my fears. I have power over it.

My attack of panic will not physically harm me in any way.
So, my fear will not harm me in any way. I am in control.

I am in control of my life, my destiny and my situation right now.
I am strong and have the power to overcome this now.

My fear is behind me. Nothing can harm me.
I now come from a place of pure love.

I deserve to live a full and abundant life… free of fear and anxiety.
I deep breath each moment of my life to its fullest potential.

I love and honor who I am.
***

NOW pay attention. Do the next exercises below:

Learn more about boosting your Self Esteem NOW!

Learn more about conquering the Fears that hold you back!

Yoga Therapy

Yoga poses can be good alternatives to “traditional” health remedies because they relax the body and mind, improve circulation and respiration, reduce tension and help the body through it’s healing process.

Anxiety and the Yoga Breath

The Yogic breath exercise can be done without instruction, without danger, and with a good chance that your discomfort and stressful feelings will be reduced. Relaxation Breath is the most powerful tool for stress management.

Sit up, with your back straight in any position. Place your tongue against the ridge of tissue just behind your upper front teeth and keep it there throughout the exercise. Exhale completely through your mouth.

Close your mouth and inhale quietly through your nose to a mental count of four. Hold your breath for a count of seven. Exhale completely through your mouth, to a count of eight. Repeat this cycle three more times for a total of four breaths. Try to do this breathing exercise at least twice a day. You can repeat the whole sequence as often as you wish, but don’t do it more than four breaths at one time for the first month of practice. This exercise is fairly intense and has a profound effect on the nervous system.

Deep Diaphragm Breath

Sit with your legs crossed in a comfortable position. Breathe slowly and evenly from your diaphragm, through your nose. Fill your lower abdomen, lungs, then chest with air. Hold for a four count then slowly exhale the air out from your chest, lungs, then lower abdomen. Repeat 3 or 4 times. That’s it! Just allow your shoulders to drop and your face relax as you breath, deep.

Also consider Breath Exercises, Child’s Pose, Cat, Head to Knee, Knee to Chest, Laying Down Twist, Standing and Seated Forward Bends, Standing Knee Squeeze..

 

Meditation Therapy

Meditation is a time-honored technique that can take you into infinite dimensions of consciousness. One major principle to meditation is in the ability to completely quiet your mind. Quieting the mind comes as a result of meditating over a long period of time, but any time you are looking within, you are meditating.

There are many meditation methods. Some are passive and others are active — not in the physical sense, but in the sense that you actually do something during meditation. Mediators learn to focus their awareness and direct it onto an object: the breath, a phrase or word: a mantra, repeated silently, a memorized inspirational phrase, an image in the mind’s eye. Researchers have documented immediate benefits in terms of lowered blood pressure, decreased heart and respiratory rate, increased blood flow, and other measurable signs of the relaxation response.

Meditation will calm an agitated mind, creating optimal physical and mental health, undo our sense of separateness, which is the common root of fear and misery, unify consciousness, putting us in touch with our higher self and connect us to higher consciousness. Meditation restructures the mind, allowing us to achieve our full potential as human beings.

Fold your hands gently in your lap and close your eyes. Take a few deep breaths. Then just sit. If you have never meditated before, you will probably feel as if your mind is full of thoughts. Don’t try to stop the thoughts, just watch them. Imagine that you are on the bank of a river and that your thoughts are the river going by. Don’t try to stop the river, just watch it. Within a week, you will see the river begin to slow down. You may become impatient, or even bored. That’s okay. If you find yourself complaining, just watch the thoughts pass by. Do this for 5 to 10 minutes. You may find that you fall asleep because you are so relaxed. That’s good because, in many ways, you have begun to let go. Continue at this pace and each day allow just a little more time for yourself to meditate. Doing this allows you to relax and forget about time.

Consider the amazing power of the Deluxe Meditation Kit . Whether for meditation, quiet reflection or for creating a peaceful environment to be yours, the opportunity awaits those ready to explore the world of meditation!

Color Therapy

Need a little color in your life? When you are balanced, you can more effectively fight dis-ease, rid your system of toxins, as well as, negative patterns. You can achieve balance through the vibrational remedy and application of color. Color interacts with the human energy system in a unique way to stablize physical, emotional, mental and spiritual conditions.

Anxiety:

Blue – is peaceful and soothing. Calming tired nerves, alleviating agony and pain we suffer from physical stress. It has a pacifying effect over our nervous system and brings us great relaxation. Cool, soothing and sedative, blue alleviates pain, reducing bleeding and heals burns. It is beneficial in the treatment of dysentery, colic, asthma, respiratory disorders, high blood pressure and skin aberrations.

Green – gives a feeling of renewal, new life, freshness, and clarity. The heart is the center of the soul and it is the heart that makes us one with our fellow man. Most importantly, it harbors love energy, the leading principle of life. Being with loved ones, family, and friends, strengthens the heart energy.

Determine what color you need. Learn more about your personal Color Therapy Analysis

Music/Sound Therapy:

Vibrational medicine, which validates that everything in the universe is in a state of vibration and the frequency at which an object or person most naturally vibrates is called resonance. The Chakra, bones, and organs in the body all possess a different resonant frequency.

When an organ or part of the body is vibrating out of tune or non-harmoniously, it is called “dis ease” or disease. A body is in a healthy state of being when each cell, each organ creates a resonance that is in harmony with the whole being.

Music is a powerful tool that can be used in so many ways. It has been proven that the type of music that makes a person relax or become receptive is not any one kind. It all depends on the individual and their affinity with it.

Healing Music is recommended for stress reduction by soothing the sympathetic nervous system.

Crystal Reference

 

Crystals for AnxietyThese gems offer the insight and a level-headed approach that is appropriate for becoming more aware. When we get anxious, we feel fearful as our minds and judgement become cloudy.

Our anxious thoughts become the focal point in which everything else revolves. Therefore, we are giving away our power!

Many of us remain a victim to our anxieties and fears all of our lives. In essence, if we cannot change the situation that is the focus of our anxiety, we must determine a way of changing the way we handle (see) the problem. Here are helpful crystals for soothing anxiety:

Apophyllite calms apprehension, overcoming stress, worry and anxiety by releasing suppressed emotions. This crystal relieves mental blockage along with negative thought patterns, helping uncertainties to be tolerated.

Blue Calcite relieves depression, lowers blood pressure and dissolves pain. This gentle stone coddles and calms its user as it helps absorb negative energy and thought patterns that work against you. This stone is great for soothing raw nerves.

Cerussite is used for adjusting to new situations and helps with the anxiety associated with this. It is a great stone to help you let go of the anxiety attributed to the past.

Howlite is an extremely calming stone. It is useful for anxiety that keeps you up at night due to an overactive mind. Its soothing energies still the mind and is very helpful for mindful meditation.

Kunzite helps those who suffer from inner turmoil and helps to find the balance between reason and feeling. This heart soothing stone increases tolerance and the ability to deal with anxiety associated with criticism from others. This stone clears emotional debris and is exceptional for panic attacks.

Malachite promotes growth and builds strength, both emotionally and physically. It draws out deep anxieties, unwanted fears and psychosomatic issues teaching us to take responsibility for our own actions.

Pyrite relieves frustration and anxiety by boosting self worth and confidence. It is a stone of recognition. Helping us to realize just who we are by encouraging self worth. This extremely positive stone ignites our potential, improves our inertia and feelings of inferiority.

Rhodonite boosts confidence. It alleviates the anxiety from trauma. This stone helps us to trust our inner guidance and soothes anxiety by improving unconditional love in all matters.

Turquoise is a stone that purifies the spirit. It truly helps us see our anxieties as simply thoughts that pass us going downstream, giving them no more value than that. This stone helps us alleviate anxiety by showing us the bigger spiritual picture and dissolving negative energy.

 

Meditation & Crystals

Meditation can relieve anxiety! it will alleviate much of the angst and anxiety associated the panic, worry and aggravation within you!  Calming the mind and central nervous system have a direct affect on how our body “vibrates” and how we choose to handle stress as it comes at us.  The more you meditate, the more adapt you become at handling difficult situations!

~ Use a crystal of your choice or one mentioned. Sit comfortable on the floor and hold your stone or lie down and place the crystal on your Third Eye or Solar Plexus.

~ Close your eyes. Take several deep breaths. Feel the crystal rise and fall as you slowly inhale/exhale. Allow your body to melt into the floor at each breath. Take this time to find your center. Let go of those things which hold you back. With each inhale, take in that which you deserve. With each exhale, release all that tension.

~ When you feel more calm and connected, slowly open your eyes. Give yourself some time to recover. You may even want to journal about your experience.

Crystal Associations

Offering a balanced energy field, energy modification, amplifies both energy and thought, clarity in thinking, and harmony and alignment with the Chakra energy areas. The Complete Chakra Kit stimulates the seven main energy sources which govern all the major organs and psychologically alters and clears the body’s energy in order to allow healing to take place.

Crystal Empowerment Pouches are individually filled with several crystals to strengthen and enhance the best energy for each situation. Each suede pouch comes with several crystals and best way to use, cleanse and energize them in order to get what you want out of life!!

Gem Elixirs are wonderfully energized “waters” from specific healing crystals used for Chakra work, energy healing, as an Aura Balancer, as a balancing perfume or simply as a “refresher” for your body.

Peacefulmind Remedy Bag is our fantastic prescription for a multi-layered approach to treating this problem. This bag features 3 of the crystals for treating this disorder, a sample herbal remedy, a meditation, an essential oil blend and acu-point self-massage techniques. Also with great tips and remedies for recovery.

 

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Study Energy Medicine at Home

The Peacefulmind.com Homestudy Courses make it possible for anyone to study energy medicine at home, on your time!  These certifications programs are offered by the National Association of Holistic Wellness

*Transitions: The Transformational Guide and Workbook for Creating Great Health This is the culmination of years of Andrew Pacholyk, MS, L.Ac. clinical work. This is a manual you can use, whether you are healthy or ill or somewhere in between and you want to re-balance your mind, body and spirit to become the whole person you can be! This workbook gives you a plan to take care of yourself. It can be used over and over to find balance and keep yourself as healthy as possible. It gives you “tools” to use when and where you need them. It helps to evaluate where you are in your journey and offers ways to get you exactly where you want to be! Want to know more?

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 What are your experiences with anxiety?

Sharing your own experiences often helps others. We’d love to know in the Peacefulmind Community.

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