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THE ANXIETY TRAP

A CHRONIC DISEASE AND ANXIETY CAN CREATE A VICIOUS CYCLE.

EVEN THE PRESSURE OF COPING WITH ARTHRITIS CAN RATCHET UP STRESS AND ANXIETY - a condition that affects as many as 1 in 3 people with arthritis. And that , in turn, can worsen the symptons of chronic diseases and contribute to a host of other problems.

"When we are STRESSED or PERCEIVE A THREAT, our body responds with physiologic responses that prepare us to fight or escape the enemy," says Rudy Nydegger, PhD, a clinical psychologist and professor emeritusat Union Graduate College in Schenectady, N.Y. "Our heart rate and breathing speed up, our muscles tense and blood flow to the brain increases, putting us in a stste of high awareness."

That can help protect you if the enemy is an attacking tiger and the threat ends quickly. But when ONGOING STRESS leads to ANXIETY (excessive worry), it can result in a heightened awareness of symptoms - for instance, pain feels worse - as well as increased susceptibility to infection and risk of other health problems, including heart disease. ANXIETY can have indirect health impacts, too, if it leads to INACTIVITY, INTERFERES WITH SLEEP or LEADS YOU TO UNHEALTHY FOODS FOR COMFORT.

Use this knowledge to make these healthy lifestyle changes to reduce STRESS and counteract its effects.

HERE'S HOW TO STOP IT.

1. GET MOVING.

REGULAR EXERCISE is one of the most important things you can do to releive anxiety, because it boosts the production of feel-good endorphins and the neurohormone norepinephrine. It also has many direct benefits for arthritis, including strengthening joint-supporting muscles and helping with weight loss.

2. PRACTICE DEEP BREATHING.

FOCUS ON BREATHING FOR RELAXATION. Here's one exercise to try: Breathe in for a count of five and then breath out for a count of five. REPEAT for several minutes.

3. SEEK COUNSELING.

PSYCHOTHERAPISTS use cognitive behavioral therapy to help you change behaviors and the way you think about situations that may be causing or contributing to your anxiety to ultimately help you feel better.

4. TRY MEDICATIONS.

ANTIDEPRESSANTS AND ANTI-ANXIETY DRUGS CALLED ANXIOLYTICS ARE SOME OF THE MEDICATIONS USED TO TREAT ANXIETY. These are often used short-term and should be in conjunction with COUNSELING, otherwise, ANXIETY will return WHEN THE MEDICATION IS STOPPED, SAYS DR. NYDEGGER.

--MARY ANN DUNKIN