Electronic Edition: ISBN 978-1-58394676-3 Copyright © 2014 by Marcey Shapiro, MD. All rights reserved. No portion of this book, except for brief review, may be reproduced, stored in a retrieval system, or transmitted in any form or by any means—electronic, mechanical, photocopying, recording, or otherwise—without the written permission of the publisher. For information contact North Atlantic Books. Published by North Atlantic Books Cover photo by Star Woodward P.O. Box 12327 Cover design by Susan Quasha Berkeley, California 94712 Freedom from Anxiety: A Holistic Approach to Emotional Well-Being is sponsored by the Society for the Study of Native Arts and Sciences, a nonprofit educational corporation whose goals are to develop an educational and cross-cultural perspective linking various scientific, social, and artistic fields; to nurture a holistic view of arts, sciences, humanities, and healing; and to publish and distribute literature on the relationship of mind, body, and nature. North Atlantic Books’ publications are available through most bookstores. For further information, visit our website at www.northatlanticbooks.com or call 800–733–3000. MEDICAL DISCLAIMER: The following information is intended for general information purposes only. Individuals should always see their health care provider before administering any suggestions made in this book. Any application of the material set forth in the following pages is at the reader’s discretion and is his or her sole responsibility. The Library of Congress has cataloged the printed edition as follows: Shapiro, Marcey, 1957– Freedom from anxiety : a holistic approach to emotional well-being / Marcey Shapiro, MD; foreword by Barbara L. Vivino, PhD. pages cm Includes bibliographical references. Summary: “Based on Dr. Marcey Shapiro’s decades of clinical experience and research, this book presents hundreds of safe, practical, and effective tools and techniques to alleviate anxiety, an epidemic that affects nearly 20 percent of Americans.”—Provided by publisher. ISBN 978-1-58394-675-6 1. Anxiety—Alternative treatment—Popular works. 2. Holistic medicine. I. Title. RC531.S45 2013 616.85’22—dc23 2013012833 v3.1 For Star Woodward, my partner in life, with great love and appreciation! Acknowledgments deeply appreciate the many supportive people who have helped this I book come to fruition. First and foremost is my amazing spouse and partner in life’s journeys, Star Woodward, for her unwavering support, encouragement, good cheer, and love. She took the beautiful cover photo and supported me with multiple rereads, edits, moments of inspiration, provocative discussions, laughter, fun, and helpful suggestions. Plus, I gratefully acknowledge her support in pulling me away from writing at those moments when I was joylessly pushing myself to “get it done,” by gently reminding me to stay in my own alignment as I write. All that, in addition to so many little things: cups of tea, mountains of clothes cleaned and dishes washed, extra dog walks, and bowls of soup.… You are simply the best! Also thanks to many others: Julie Klenn, my dear friend, whose editorial comments are detailed, cogent, and extremely useful. As in my prior book, I incorporated many of the changes you suggested. I love how your mind organizes things! Susan Gorell for reading and commenting on the manuscript, and helping me to shape and clarify the phrasing. Also thanks for the appreciation you expressed at several points in the editing round. Ruth Segal for reading the manuscript and offering pithy advice for honing it. Barbara Vivino, PhD, for writing an awe-inspiring foreword, for her friendship, laughter, and general good advice, and for reviewing the acupuncture chapter. Terry Trotter, MSW, for advice about somatic therapies and for many good conversations about therapeutically supporting patients in overcoming anxiety. Liz Olivas for her contribution about manual lymph drainage for support of persons with anxiety, and for being a loving, supportive friend. My patients and others who have lent me their trust, sharing their secret fears and worries with me in order to let go of them, bravely finding new ways to wholeness and greater peace. I also thank the wonderful staff at North Atlantic Books including: Richard Grossinger for vision, advice, encouragement, philosophical musings, and his own insightful books. Doug Reil for his passion for a better, kinder world, and for his visionary thinking and deep conversations. Emily Boyd, my project editor, thank you for your flexibility, insight, and support. Kathy Glass, my fantastic copyeditor, for understanding me and for your detailed notes, thoughtful suggestions and tips, and clear communication. This is the second project we have done together, and I cannot imagine a better editor for my works. There are many others, some of whom I know personally and others I have not yet met, who influence my work and life with their teachings. While some have books that are mentioned in the bibliography, others have had a broader, less specific influence on my thought. A few of these others I would love to mention here—these include several inspirational and spiritual teachers from a broad sampling of perspectives who have helped shape my thought and teaching, including: Esther and Jerry Hicks for presenting the teachings of Abraham, Law of Attraction, and for their humor and good-heartedness. Their work and ongoing contribution are deeply appreciated and respected. Wayne Dyer for his pioneering works in self-help psychology and the deeply personal spiritual vein he shares. Eckhart Tolle for his teaching and insight on the power of the present moment. Marianne Williamson for making the Course In Miracles material more accessible, and for sharing so much of herself. Darryl Anka for sharing the timely teachings of Bashar. Sanaya Roman and Duane Packer for sharing the teachings of Orin and Daben, and for their many lovely meditation CDs. Thich Nhat Hanh, the Dalai Lama, Pema Chödrön, Tenzin Palmo, and others, each for sharing their unique interpretation of Buddhist traditions and teachings. John Kabat-Zinn for his pioneering work on mindfulness. Deepak Chopra for his spiritual understanding of health and copious writings and self-help materials. Ted Kaptchuk for his wisdom and teaching in the field of Chinese Medicine. Candace Pert and Bruce Lipton for their pioneering work on the science of the mind/body connection. Rudolf Steiner for his enormous contributions, including Anthroposophic medicine. Finally and especially for the many osteopaths who listen within, sharing and teaching the wise beauty of the osteopathic understanding of health and disease: the breath of life, primary respiration, and the wholeness of the body, mind, and spirit. Special deep gratitude to my teacher, James Jealous, DO, and to the earlier osteopaths who shared their writings: A. T. Still, MD, William Garner Sutherland, DO, Rollin Becker, DO, and Tom Schooley, DO. Thanks to anyone I may have forgotten to thank. I stand on many shoulders, and I want to acknowledge each one, in my heart if not on paper. Contents Cover Title Page Copyright Dedication ACKNOWLEDGMENTS FOREWORD INTRODUCTION Chapter 1 Emotional Well-Being and Physical Health Optimism and Pessimism Optimists Have Stronger Immune Systems Optimism and Longevity Happy Little Immune Cells Understanding Cell Receptors Internal Cannabinoids, Endorphins, and Immune Health Stress and Health Don’t Worry about Worrying Chapter 2 Neurobiology: Anxiety and Calm Tools for Transformation: Emotional Fluidity One: Notice How You Feel Two: Acknowledge That You Want to Feel Better, Right Now Three: Think of Better-Feeling Stuff Four: Remember Five: Practice, Practice, and Practice Six: Mix It Up Seven: Relax and Enjoy Chapter 3 The Wellsprings of Inner Peace and Letting Go: A Spiritual Look at Emotional Health The First Principle: Feelings Matter Principle Two: Emotions Provide Guidance Principle Three: Making Peace in the Present Moment Principle Four: I Can Be Happier Now Principle Five: Being Kind and Compassionate to Myself Dialogue of Kindness More Tools for Letting Go Chapter 4 Moving Up the Scale Emotions Shift as We Shift Focus Following Emotional Guidance Steps for Moving Up the Scale Chapter 5 Meditation Meditation Basics Techniques for Seated Meditation Following the Breath Listening to Your Heartbeat Breathing Words Mantra Meditation Auditory Meditations Bowl Meditations Guided Meditations and Visualizations Meditation Immersions Group Meditations Binaural Beats Visual Meditations Walking and Movement Meditations Labyrinths Meditation during Regular Exercise Locations for Meditation Tools for Transformation: “Rest and Recharge” Chapter 6 Movement and Exercise Types of Recommended Exercise Tools for Transformation: Forward and Backward Bending Chapter 7 More Useful Tools Smile Laugh It Up Twelve-Step Recovery Programs Earthing and Electromagnetic Fields Power Down Electronic Fields around You Tone, Sound, and Music More on Nature Tools for Transformation: Soothing with Sound Chapter 8 Breathing and Pranayama Breathing Techniques for Emotional Calm