Anxiety disorders are sometimes painful and exhausting, but there are many options for treatment and healing. The typical Western response to anxiety combines medication with psychotherapy. Patients may elect to go to a psychologist, who guides them through therapeutic process, or a psychiatrist who prescribes medication. Medication is a very effective method of treating anxiety disorders. The best selling medications are tranquilizers in benzodiazepines family -- which go by more recognizable names such as Xanax, Valium and Ativan. These drugs are very effective in limiting anxiety or quelling panic, especially for a short-term duration. However, for patients who require medication to overcome acute anxiety, antidepressants have produced better results, especially selective serotonin re-uptake inhibitors (SSRI's), such as Prozac, Zoloft, Paxil and Celexa.

Alternative health care providers view anxiety disorders from an entirely different perspective. Patients who seek alternative treatment (usually non-pharmaceutical) should be prepared to approach healing process with patience and introspection. Another therapeutic option is Cognitive Therapy (CBT) which focuses on creating an understanding of thought process that produces worry. It helps anxiety suffers focus on realistic thoughts rather than unrealistic worries. Other alternative therapies for anxiety include relaxation training, desensitization, breathing exercises, meditation, acupuncture, homeopathy and biofeedback. In addition, some people find bodywork such as yoga, massage, chiropractic adjustments or even a brisk walk to provide long-term relief.

Fiber is another low calorie density food. In this category, we again find many fruits and vegetables, as well as whole grains, such as whole wheat bread or pasta, whole grain cereals and brown rice. A study at Tufts University in Boston found that increasing daily fiber intake by 14 grams resulted in a 10% decrease in total calorie intake and a weight loss averaging one pound a month. This is a very small diet change to make. Substitute about 28 calories of fiber for some high calorie density food you have been eating.

Diet Tip 5: Be Aware of What You Eat

Keep a food diary (and be brutally honest – no one else needs to see it). Don’t forget spoon that you licked while putting away leftovers or sampling(s) you had while adjusting seasoning. The purpose is not only to monitor your food intake but to identify what circumstances tempt you to overeat or eat unhealthily. Keep a food diary long enough and patterns will start to emerge.

Diet Tip 6: Try New Spices and Herbs in Place of Butter and Salt

Try some new spices and herbs and cut back on butter and salt. You might be surprised to learn antioxidant strength of some herbs – another reason to add more to your diet. When food tastes different or more flavorful, we tend to savor it more and eat more slowly.

Diet Tip 7: Add Variety

Along same lines, The American Dietetic Association recommends increasing variety. Occasionally adding a single new food to your routine can end monotony and increase nutrition.

This year's ADA "Get a Taste for Nutrition" campaign suggests adding a new fruit, vegetable or grain to your shopping list each week. Among its suggestions: kumquat, passion fruit and pomegranate for fruits; kohlrabi, bok choy, jicama and parsnip from vegetable aisle; and quinoa, flaxseed, amaranth and bulgur for new grains.

This article is for informational purposes only. It does not purport to offer medical advice.