Aromatherapy
Studies on the use of aromatherapeutic massage show it has a mild, transient anxiety-reducing effect (Cook et al. 2000). Aromatherapeutic massage involves adding 10-12 drops of essential plant oil to 1 oz of carrier oil such as almond oil. Calming scents include lavender, neroli, lemon balm, chamomile, geranium, and clary sage. You can also add 10 drops of an essential oil to a warm bath. The benefits aren't sufficient to cure anxiety or stress alone, but regular massage is a good way to relax and reduce stress.


Center Your Mind
Meditation relaxes body, mind, and spirit. A variety of techniques can induce a meditative state: silently repeating a mantra or a prayer, gazing at a lit candle, or focusing on your breathing. Research confirms that two types of meditation can relieve anxiety: Transcendental Meditation (TM) and mindfulness. TM is a simple and effortless way to quiet the mind and deeply relax the body. In a nutshell, you sit in a comfortable position with eyes closed and silently repeat a mantra (a meaningless, simple sound). Ideally, do this for 15-20 minutes morning and evening. Research shows that other benefits of this type of meditation include reduction in blood pressure, pain, and insomnia.

In one study, a group of 83 African-Americans were assigned to learn (1) TM, (2) progressive muscle relaxation, or (3) cognitive behavioral strategies. At follow-up testing one year later, both the meditation and the progressive muscle relaxation groups showed significant increases in overall mental health and decreases in anxiety (Gaylord et al. 1989).

Mindfulness is an ancient Buddhist meditation practice with a goal of full awareness of the present moment, without becoming distracted by thoughts of the past or future. In theory, this sounds simple; in actuality, maintaining this state of mind requires effort and discipline. As noted earlier, the results of McCraty et al. (1998) suggest that people do have greater control over their overall health than previously recognized and that they can learn techniques to "reprogram" how they respond to situations so that they experience lower stress levels, fewer negative emotions, and an increased positive lifestyle. Kabat-Zinn (1990, 1994), author and the founder and director of the Stress Reduction Clinic at the University of Massachusetts Medical Center in Worcester, has conducted studies showing that mindfulness meditation can reduce stress and anxiety.

In 1992, he showed that a mindfulness meditation program reduced anxiety and panic in people with generalized anxiety disorder, panic disorder, and panic disorder with agoraphobia (Kabat-Zinn 1992). In 1995, Kabat-Zinn and colleagues followed up on this original group of 22 patients and found that the majority of them continued the meditation practice and that it had long-term benefits in reducing anxiety and panic attacks (Miller et al. 1995). Shapiro et al. (1998) found that mindfulness meditation reduced stress and anxiety among premedical and medical students.
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