BYE BYE ANXIETY IN 2002

Are you a compulsive worrier? Worried about how much Christmas has cost you or what your future holds in 2002? Over anxious about your health? Has your annual resolution to stop worrying already ended in failure –and is that now worrying you?

The catastrophic events of 2001 have given people more cause to be anxious and not less. With one in ten of us seeking help for anxiety from a GP, its a common and serious problem, and winter, particularly Christmas & New Year, are the worst times of all with Counselling services at full stretch. Yet it is not easy for sufferers to get practical and effective advice outside the doctor’s surgery, despite the fact that there are things that can be done to help minimise the problem.

Everybody knows what it's like to feel anxious — the butterflies in your stomach before a major event, the tension you feel when your boss is angry, or your bank statement is waiting to be opened; the way your heart pounds if you're in danger. Anxiety rouses you to action. It gears you up to face a threatening situation. It helps you cope.

But in some cases this normally helpful emotion can do just the opposite — it can disrupt your daily life. Some people suffer ‘panic’ attacks in usually non-stressful situations and may experience constant ‘catastrophic thoughts’ every time they turn on the television news. Anxiety disorders aren't just a case of "nerves." They are illnesses, often related to the biological makeup and life experiences of the individual, and they frequently run in families. You may feel anxious most of the time, without any apparent reason. You may be so uncomfortable that you may stop everyday activities.

Simply wishing the symptoms away does not work — but there are treatments that can help and a simple but very effective audio tape, which has been used by thousands of people with anxiety, is one. Anxiety symptoms are eased by using a combination of techniques including relaxation, breathing exercises and self management of thoughts and actions. The idea is to bring practical help to as many anxiety sufferers as possible. It is based upon the techniques taught in CITA’s (The Council for Involuntary Tranquilliser Addiction), anxiety clinics and these are now on an audio tape ‘Coping with Anxiety’.

The tape is a complete self-management programme for coping and coming to terms with anxiety and it features an extremely powerful relaxation session. The strategies include:

To buy the audio tape programme, COPING WITH ANXIETY and other anxiety related tapes, click here

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DON'T LET YOUR BAD BACK RUIN CHRISTMAS

Don't let a bad back ruin your Christmas, say pain researchers. The festive season may be ruined for up to one fifth of the entire population because they will be suffering from a bad back; many will take to their beds and be miserable but this is the worst thing they can do. As much as three quarters of the pain they feel could be due to muscle tension, which can be relieved.

According to the Pain Research Institute, in any one month up to a fifth of the population will suffer problems from a bad back, but Dr Bill Wiles, of the Centre for Pain Relief at the Walton Centre for Neurology & Neurosurgery, Liverpool, Europe's largest pain centre, says sufferers should not spend Christmas feeling sorry for themselves. He says they can help themselves by practising relaxation and keeping as active as possible. Other tips he gives includes:

• Spend as little time in bed as possible or your muscles will become weaker.
• Do not be frightened of activity - it helps take your mind off your pain and as long as you don't overdo it and don't put a strain on your back, you won't do yourself any harm.
• Join in the festivities - you will feel happier and enjoy yourself
• Don't feel sorry for yourself - it will ruin everyone else's Christmas as well as yours. If you have back pain you may as well have it in a happy atmosphere than sit in a chair being miserable and dwelling on it.
• Join in with family walks at Christmas. Walking is a good exercise for your bad back, but don't go out if the conditions are slippery.
• Up to three quarters of your pain could be caused by muscle tension. Practice relaxation as often as possible and you should get some relief.

Dr Wiles is one of a team of pain management specialists who present a self help cassette programme which has helped thousands of people to deal with their back pain. Called 'Coping with Back Pain', the audio pack describes techniques which have helped more than six out of ten people on a pain management programme at the Walton Centre. A relaxation programme is a key feature of the tape. Press this link to find the tape on this site.

Other tips for coping with Back Pain at Christmas come from the support group Fightback They include:

1. Cooking the Christmas dinner and getting the Turkey in and out of the oven is the No 1 offender:-

• Plan and Pace how you cook the meal and don't be afraid to ask for help from others. Pacing is performing tasks in a measured and controlled fashion without overdoing it. I.e. Little and often!
• If you have a low level oven - to avoid back strain, kneel down on two knees, keep your back as straight as you can, don't over reach and twist your body when coming up. If need be, have a stool or chair beside you to put the Turkey on so you can rest it on it so don't have to lift the turkey all in one go.

2. Try not to sit for too long. Try to potter about instead of sitting for hours. Gentle exercise like a walk, will help but not if it is icy.

3. Stress can influence back pain. Carry out some relaxing and stretching techniques before any activity - it prepares the body for movement.

4. If visiting friends or relatives, take your back pain first aid kit with you. This consists of:

- Instant cold compress
- Pillow or lumbar support
- Something to lie on if you want to rest your back

5. Don't mix back pain medication with alcohol. Please note that if your have persistent back pain to seek the help and advice of your GP

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