Overcoming Anxiety

How to Quit Smoking using Nicotine Gum

2012-01-12T18:45:00.000-08:00

As any smoker who has tried to quit knows, kicking the habit can be a daunting experience. For me, the reasons were largely financial – I was sick of shelling out 5-10 bucks a day for a pack of cigarettes. Health concerns were secondary. Although the occasional chest pains, wheezing, and cough were worrisome, I figured I still had a while to go before serious health problems developed. Nonetheless, it had gotten to the point that all things considered, the pros of smoking far outweighed the cons.

Why the Gum?

I was initially drawn to nicotine gum as a solution since it shared a number of similar properties to smoking:

First of all, it was a ritual, just like smoking: rather than opening a box and lighting up however, this ritual entailed breaking open a blister pack of gum, chewing, and popping a piece in between the lip and gum. Thus, in many respects, the gum functioned much like a cigarette. I’d chew after a meal, while on the road, while drinking, etc. This ritualistic nature made this a more viable solution than the patch, which doesn’t possess the same sensation of habit.

Second, the gum was available at Wal-Mart for about $25 for 100 pieces of the Equate brand. I figured I could chew about 10 pieces of a day, making the whole box last a period of about 10 days. This $25/10 day rate of expenditure itself led to my saving some $25-50 bucks over what I would have been spending in the same period had I been smoking the typical 1-2 packs a day. Thus, the gum served an economic advantage – I was saving money, and avoiding the additional carcinogens contained within tobacco. I felt my lung capacity begin to increase, despite still being dependent on nicotine.

Third, the nicotine gum was successful in attenuating cigarette cravings, and thus, served as an effective source of nicotine. In other words, it satisfied cravings and permitted me to stay away from cigarettes. Of course, the first couple days were rough, but by beginning with the 4 mg/piece variant on the gum, these I was able to overcome the somewhat rough initial cigarette cravings, and stick exclusively to the gum.

The Function of Relapses

Now, I won’t say the gum made things that simple. In fact, I had initially relapsed back to cigarettes a couple times during some stressful life moments throughout the process of quitting. However, these relapses were actually served a key psychological function in getting me to quit for good: they showed me that there was nothing mystical or special inherent in the act of smoking, that smoking was just a means of getting nicotine. Each time I relapsed and bought a pack of Camel Filters, after puffing, a few cigarettes, I realized, this isn’t doing all that much for me anymore. The effect I was expecting is not arriving. In fact, at first I found myself, smoking more than ever – sometimes 2-3 cigarettes back to back – just to get the nicotine “high” that I thought the relapse would give back to me. This never occurred. Rather, in many respects it began to appear to me that the gum was just as good, if not a better source of nicotine than the cigarettes, and perhaps, that it should become my permanent source.

Overcoming Addiction to Nicotine Gum

Of course, the goal is to eventually quit, and not become addicted to the gum. In my experience, the gum is somewhat addicting in itself; however, it is not as addicting as cigarettes. For that I am quite certain. Nonetheless, I eventually realize that when I’d wake up in the morning, I’d be reaching for the gum, just like I would with the cigarettes. Furthermore, I felt similar withdrawal symptoms as with cigarettes. I was beginning to wonder if I had not merely traded one habit for another.

For a while I just rode the wave – I began just chewing the gum as a replacement. Gradually, however, I decided that I wanted to cut down the expense of the gum.

And here is the secret to kicking the gum, and your addiction to nicotine for good: you’ve got to work your way down in dosage.

Moving from 4 mg to 2 mg was easy enough. However, since 2 mg is the lowest the dosages go out of the box, and I was still getting withdrawal symptoms on the 2 mg gum, I needed another way.

What I did was begin cutting the pieces of gum in half each morning. What was formerly a 2 mg piece became two 1 mg pieces of gum. Thus, my original allocation of 4 pieces a day became 8 pieces at 1 mg. After running that cycle for a few days, I brought myself down to just 2 pieces of 2 mg (split into four 1 mg) pieces.

I found that splitting the gum gives the sensation of chewing the same number of pieces, the dosage is just smaller. Most of the time, all you really want anyway is a enough nicotine to eliminate the crazing, not necessarily get wired off nicotine, so in this sense, a small 1 mg piece became enough to “wet the lips” on nicotine, eliminate the craving and move on.

Out of effort to save money, I even decided to quarter the pieces – two of the 2 mg pieces became 8 pieces at a dose of .5 mg per piece! This I figured could wean me off even further. I definitely didn’t need any more stress in my life, and I wanted to make quitting as stress free as possible.

At his point one can easily see how the small .5 mg dosages, the number of day’s supply one could stretch out of a single box, almost makes indefinite use of the gum seem almost negligible. I mean, would not an occasional .5 mg hit almost make nicotine a trace element in one’s system, with little-to-no negative effects?

Conclusion

Unfortunately, one probably wouldn’t want to risk long term usage of the gum, and after finishing a box after quartering the pieces, one should probably be able to just quit at the end, easing their way out smoothly.

Either way, using the above plan, I’ve found that it was fairly easy and painless to kick the habit, and I have little desire to go back to smoking cigarettes.

That said, if you have made a new year’s resolution to quit smoking, be sure to give the gum a try!

Whey Protein for Anxiety, Depression?

2011-06-28T18:38:00.000-07:00

It may sound silly, but I initially tried whey protein as an anti-anxiety/depression supplement.

This was based on my own theoretical reasoning that since neurotransmitters like serotonin and dopamine are synthesized from amino acids (the building blocks of protein) that a protein supplement alone might supply the materials necessary for neurotransmitter production in abundance, and thus reduce anxiety/depresison better than individual amino acids.

Did it work? Well, in a word, yes- at least at first. I first tried a soy protein powder, and while I didn’t notice drug-like effects, I felt a greater degree of mental fortitude. Just more psychological strong all around: less anxiety, more motivation, better focus.

However, soon I ditched the soy protein based on reports that it has estrogenic properties. Getting more feminine is definitely not something I am interested in.

I then moved to whey protein which is a core supplement among bodybuilders. I felt the same energizing effect, but eventually, habituation set in and I didn’t get as strong of effects as I did initially.

It was then that I began to notice that my whey protein supplement (Body Fortress, available at Wal-Mart in the supplement isle), contained added creatine.

Surprisingly, creatine is not just a supplement that is useful to body builders. Studies have shown that creatine has beneficial effects on cognitive performance as well. Perhaps, this substance’s ability to assist in the production of adenosine triphosphate (ATP), an energy producing molecule in the body, leads to both increases in physical and mental energy. Just a thought.

Nonetheless, it was ironically the use of whey protein for anxiety that led me to begin a regular exercise routine that includes both strength and cardiovascular training. Obviously, the beneficial effects of exercise on mental health problems are well-known.

That said, whey protein, based on my own anecdotal reports, may alone be beneficial for mental health. However, the real benefit of trying whey protein supplementation may be in the unintended effect of giving you a reason to hit the gym and blow of some of that pent up energy that is brooding inside of you causing all manner of negative psychological effects.

In sum, a combination of whey protein and exercise is one of the best things you can do to improve your mental health. I know I can say I’m never going back to the sedentary lifestyle I used to live after reaping the psychological fruits of regular exercise, in combination with the cycled (i.e. intermittent) use of whey protein and creatine.

Disclaimer:
I can't guarantee that my experience will apply to you. In fact, some people beleive that whey protein can increase anxiety/depression. In addition, excess quantities are thought to have the potential to damage liver and kidneys, so you will likely want to keep the dosage under control and limit long term usage. As always, be sure to do thorough research and consult with a professional healthcare practitioner.

Niacin for Anxiety

2011-04-17T16:43:00.001-07:00

Of all the anti-anxiety supplements out there, I have found niacin to be one of the most consistently effective.

Before trying niacin for anxiety, a very important thing to keep in mind though is its potential for liver toxicity. The risk for liver damage is especially high in the slow-release form of niacin, so DO NOT, I repeat DO NOT, take a slow release form of niacin for anxiety relief, as the potential for severe liver damage, even death becomes likely.

Since niacin along presents this risk for liver toxicity, it is one supplement that you would definitely want to consult a doctor about before using it.

On the other hand, I have found regular old niacin, as well as niacinamide, to be effective for taking the edge off.

Lately I’ve preferred just regular niacin, usually a small 100 mg dose. The flushing sensation can be embarrassing if you go out in public, so I prefer to take it a while before any social activity, wait for the flush, and then enjoy the mellow, clear-headed sense of relaxation it provides.

I can feel the dilation of the blood vessels, as my vision appears to become more clear and lucid, which I attribute to less of the brain fog that comes from the anxiety. It definitely helps to relieve panic. I feel more in-tune with the environment after taking niacin.

When taken on an empty stomach niacin is purportedly also able to increase levels of Human Growth Hormone, which may be of some benefit to body builders, in addition to positive effects on mood and well being.

Overall this highly effective supplement is worth trying. It stands alongside 5-htp and St. John's Wort as one of the most consistently effective anti-anxiety and depression supplements out there.

However, the risk of liver toxicity renders it one that you will likely want to do some research on and consult your medical practitioner. So be weary.

5-htp: Best Supplement for Depression and Anxiety

2011-04-05T15:39:00.000-07:00

If you’re looking for an effective supplement for alleviating symptoms of anxiety and depression then look no further than 5-htp.

There is really little more that can be said about this supplement than what has already been said around the net. Quite simply, this supplement works so well that anyone who’s tried it is waiting for the day that it becomes banned from over-the-counter sale.

Down and depressed? 5-htp will put a smile on your face. Your negative thoughts will drift away. Nervous? Tense? Anxious? Pop a 5-htp and it will take the edge of in a matter of minutes.

Considering 5-htp is a direct precursor to the neurotransmitter serotonin, and has been clinically proven to raise this chemical within the brain the efficacy of this supplement should come as no surprise. In fact, many early studies testing the ability of SSRI drugs to inhibit the reuptake of serotonin, used a controlled dose of 5-htp in order to better observe the effects. I’ll bet the pharmaceutical industry didn’t want you to know that little factoid.

5-htp is so effective that it has become a stock supplement in my medicine cabinet. As soon as I find my 5-htp supply running low, I immediately refill it so as to not go without it for even a week. In fact, this supplement is so powerful against anxiety that it was the only thing I could find that was effective at virtually eliminating a severe excessive sweating problem that I acquired as a result of an episodic bout with alcoholism a while back.

Of course, you will want to take periodic breaks from the supplement. This is mainly for two reasons. First, you definitely don’t want to build a tolerance to this supplement, as it is a bit on the expensive side (although it is worth every penny). Second, quite simply, the long term effects of 5-htp use are as of yet unknown. Some contend that it may have deleterious effects on the cardiovascular system; however, I am unsure of how much credence is granted to this claim within the scientific community.

Bottom line: 5-htp is the best anti-anxiety/depression supplement on the market. If you have not tried this supplement already, go try it now. Just be sure to consult with your health care provider and do your research on side effects and interactions.

Ashwagandha for Depression and Anxiety

2011-04-04T11:55:00.000-07:00

Ashwagandha is one of my favorite supplements, not only for anxiety/depression, but also as a general tonic for energy and well-being.

The name Ashwagandha purportedly mean “sweat of a horse” and if name is any indication, you should know what to expect from this herb. Quite simply, Ashwagandha will give you the increased energy/potency you are looking for.

The best part is that unlike other herbs such as panax ginseng, I noticed neither increased body heat from the supplement nor any rapid heartbeat. Rather, the effects make you feel quite cool calm and collected, yet highly energetic and potent.

Among the effects I noticed were increased virility, increased positive affect, decreased body heat/less sweating, less social anxiety, and more exercise strength/stamina – in sum, this supplement improved all those manifest indicators of global wellbeing/quality of life.

Ashwagandha is through to exert its effects on the adrenal system and is typically classified as an adaptogen. Among its physiological effects is a purported ability to reduce cortisol levels which should be of interest to anyone prone to stress, or body builders looking to build muscle mass. Based on the above results, I’d guess that it may be effective in this respect.

Unfortunately, like much of my experience with herbs, the tremendous positive effects are quick to wear off after a week or so of use. Thus, ashwagandha may be best used for acute symptoms relief so as to help preserve its efficacy.

Bottom line: this herb is a must try. Just be sure to do your research and consult with a health care provider.

Gotu Kola for Anxiety and Depression

2011-04-04T11:39:00.001-07:00

So what’s the bottom line with respect to Gotu Kola as a treatment for symptoms of anxiety and depression?

This herb is a bit of a question mark with respect to its therapeutic effects in relieving symptoms of these conditions. My original experience with the herb occurred in conjunction with Ginkgo Biloba, and in this context I found it to be effective.

I added gotu kola after beginning a Ginkgo regimen upon hearing it operated synergistically with this herb. As mentioned in my prior post, I experienced an intense rush of energy, which I attribute more to the Gotu Kola than to the Ginkgo.

These effects are consistent with Gotu Kola’s role as an adrenal supplement. While the exact mechanism of action for Gotu Kola is unknown, it has been shown in past studies to reduce startle response. The fact that there is some scientific evidence in support of the efficacy of this supplement should be encouraging, as many, if not most supplements possess little to no evidence of their efficacy for the conditions they are commonly thought to treat.

Just writing this makes me want to go pick up another bottle of this supplement, as the increased sense of potency and well-being I got on that initial go with the herb was truly something. Unforunately, like most herbs, it seemed like tolerance built very quickly. However, unlike Ginseng and Ginkgo, which are common additives in energy drinks such as Rockstar, it is likely that I may experience renewed effects going back to it.

Bottom line: Gotu Kola is worth a try, although its anti-anxiety effects are probably more likely due to its effects on the adrenal system than neurotransmitter levels – or at least so it seems to me.

Taurine for Depression and Anxiety

2011-04-03T19:11:00.001-07:00

Everyone is familiar with taurine, the amino acid famous for its use as an additive ingredient in Red Bull and virtually all other energy drinks that have hit the market since then.

Taurine functions in energy drinks as a means to counteract the negative effects of caffeine - notably, the “jitters” than unpleasant anxious feeling you get when you’ve kicked back too many cups of joe.

Upon hearing about taurine’s ability to ameliorate the side effects of caffeine, I immediately became interested in the possibility of using it as an anti-anxiety supplement. I’m glad I checked it out because I found it to be highly effective.

Taurine is thought to increase the neurotransmitter GABA in the brain. GABA tends to induce a calming effect on the mind and body, and is the key mechanism of action behind the class of drugs known as benzodiazepines, which includes anxiolytic drugs Valium, Xanex and Klonopin.

My experience with taurine has been positive, if you consider the name “taurine,” which is Greek for “Bull” you may get an idea as to the effects of this supplement. When using taurine, I felt mentally stronger, more stable, more potent.

My performance in the gym improved as well. I recall feeling greater stability in my bench press. I felt focused, serious, driven - like I was on a mission to pump that bar up. While I doubt that my muscles increased in size, it felt like my arms must have been twice the size they were in actuality.

Overall, Taurine is a great anti-anxiety supplement, and the best part is that I didn’t notice any particular fatigue or drowsiness either. The effects left me quite clear headed, and in fact may even have enhanced cognitive performance.

Bottom line: Taurine is an excellent supplement to try for anxiety. As always consult your health care practitioner before beginning any supplement regimen.

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DHEA for Depression and Anxiety: Scary but Effective

2011-04-03T11:50:00.000-07:00

Honestly, DHEA is a supplement that scares me quite frankly. It’s potential to cause baldness and, well, ‘moobs’ should be enough to make anyone weary -- men and women alike.

However, if there is one positive aspect of DHEA, it is its efficacy. The first time I tried it this supplement, it sent me bouncing off the walls in a bout of euphoria.

As a pro-hormone, DHEA is capable of increasing testosterone in the body (but also estrogen, so watch out!).

I remember walking into my grad school class after taking some DHEA feeling a boost in confidence and charisma. The girls sitting next to me couldn’t seem to get enough of me that day. They giggled like school-girls after each and every witty little remark I made that day, as if I had pheromones oozing out of my pores.

At one point I took a tablet of 5-htp along with the DHEA. I felt a wave of muscle relaxation sweep over my face and the euphoria increased ten-fold.

This seemed to send me into a sort of manic-like state, so I wouldn’t recommend mixing with 5-htp for this reason. It seems dangerous and could perhaps lead to serotonin syndrome, so definitely do not try that. I stumbled upon that interaction by accident.

Nonetheless, when taking DHEA by itself, you are likely to get increased energy, confidence, and thus it seems to be a highly potent OTC remedy for depression and anxiety.

It may also be useful for those on a weight lifting regimen looking to pack on some muscle.

Side effects are rapid heartbeat, and of course, the potential for the gender-reversing effects of the first paragraph (yikes!) (Research the rest, the side-effects do not stop here).

Given the scary side effects, this is a depression/anxiety supplement that is useful for occasional use, but definitely not something I’d recommend for regular/daily usage. It may be good to have around for a bout of public speaking, or perhaps a first date, etc. But no, I can’t recommend this supplement for anyone looking to keep their gender features intact. Sure it is possible that these side-effects are exaggerated, but who really wants to take the risk?

That said, it’s a good supplement to have around, so I suppose you might consider picking up a bottle. Of course, be sure to do thorough research on this one and check with your health care provider.

A Unique Take on the “Nice Guy” Dilemma

2011-04-01T16:37:00.000-07:00

The issue of “nice guys finish last” when it comes to women has become a controversial issue on the internet. Just run a few searches on Google and you will see what I mean. Not only are the “nice guys” disgruntled about not getting to sleep with the girls they feel they deserve, but they are also bitter about being used and manipulated by the women they desire. Women often use the “nice guy” best friend character as a jealousy tool in order to exert more control over their actual “bad boy” lover.

Read a little more on this issue and you’ll find that few people seem to be coming to the defense of the nice guy. Popular opinion deems these frustrated males no more than passive-aggressive losers who aren’t manly enough to incite sexual energy in a female. It’s also frequently stated that these males aren’t even nice, that they hide their manipulative and controlling ways behind a façade of niceness. They apparently lack the testosterone to stand up and assert their rights and needs. They end up feeling like a human “doormat” with a grudge against society.

Acting like a nice guy is also viewed as a sign of desperation. The nice-guy is just acting pragmatically with his niceness. If he is not getting laid then why not take an alternative approach and attempt to win female affection through good old fashion chivalry? No better way to express how you feel than by buying your crush a nice bouquet of roses on your first date right? Well, no. Unfortunately not. Times have changed and that kind of behavior just comes off as obsessive and creepy. Any guy that resorts to that kind of behavior deserves to get rejected.

Despite the bad reputation nice guys have, they do seem to gain something from their niceness. Apparently, women date the bad boy for his charisma and exciting personality. The bad boy brings drama to the girls’ life. The nice guy brings boredom. Women choose the bad boy when they are looking to have fun and the nice guy when they are looking for stability. Hence it has been claimed that while nice guys may not winning in their number of female conquests, they definitely win when it comes to having long term stable relationships. This is a supposedly a give-and-take situation.

Personally, while I understand the argument put forth by the anti-nice guy club, I also find a sick sort of irony in women condemning nice guys for being spineless desperate fools. They complain about passive aggression as if it were a more contemptible quality than active physical aggression. When being a drunken violent alcoholic is deemed more attactive than the kind sensitive nice guy, what does this say about the current state of gender relations? Do women find the behavior of a common criminal sexier than that of an honest hard-working citizen? That is an extreme example, but I’m exaggerating to make a point. This anti-nice guy movement seems to be a mere attempt to maintain the status quo. Women want the sexy bad boy but they don’t want his violent baggage. Complaining about the bad boy externalizes female plight allowing women to come away with a clean conscience without taking any responsibility for their own situation. That is the key problem with the feminist movement: too much blaming of men rather than taking individual responsibility.

The situation is very complex. First of all, while there may in fact be a lot of nice guys that fit the stereotype of a desperate passive aggressive loser, I reckon that this does not define the situation of a great many males that are frustrated with losing women due to their more sensitive qualities. Some people just act kindly to others because they were raised that it was the right thing to do. This is the golden rule we’re talking about here folks.

Furthermore, just look at all the women who are victimized by the “bad boy.” Many a women has suffered both physical and psychological damage from getting involved with men who may seem more confident than those who treat her better. Fortunately for the nice guys, I believe that women are aware of this threat. They understand that these “bad boy” figures can often cause them serious harm, and that they may very well be better off with the “nice guy.”

A lot of people claim that the bad boy is desirable due to basic biological principles. These people claim that the law of “survival of the fittest” is at work. Women choose the bad boy because he is more muscular and tough and believe that he will be able to defend her. He may be aggressive around other people if he happens to be crossed thus exerting a subtle form of coercion: “respect me or I will make you suffer.” Girls mistake this fear he instills in others as respect and become attracted to the bad boy. However his overt aggression may also cause him to run into trouble with the law, leaving the bad boy in jail unable to financially support his woman. All the while the nice guy is probably working stably at his job.

Thus, there is a paradox the “survival of the fittest” argument. Most people don’t understand that the principle of survival of the fittest can apply to both the “nice guy” and the “bad boy.” While the bad boy is more attractive on general biological principles the nice guy is more attractive on social principles. As humans we are out of the Neanderthal stage. In that time the bad boy wins indefinitely. Today there is more ambivalence. When it comes to raising a healthy family and securing the female’s own well-being, the nice guy is the better choice. The bad boy with his assertiveness and need to dominate could potentially raise the female to a high-status position in society, but the cost of this will likely be a loss of autonomy and independence on behalf of the female. He may even be abusive to the women.

That said, nice guys should maybe reevaluate their true situation. It’s not that she sees is totally un-attracted to you. You have qualities she desires. Unfortunately they just aren’t the ones that make her want to bang you - or at least not yet. Once she realizes that she needs some level of stability in her life then she will probably want you. But that only comes after years of being treated second rate, and when she finally does let you bone her she probably won’t be banging you at the same rate she was her prior bad boy characters. Ah, life is so unfair.

The good news though is that in the meantime there are things the nice guys can do to stop feeling so bitter about their situation and go out and tag some chicks and have fun like the rest of society.

You can help yourself out by doing what Nietzsche called “adding style to your character.”

It should be clear now that your “nice guy” persona isn’t entirely bad. You have desirable qualities as a nice guy. But let’s face it, when you are too polite and too kind, you are just boring. Women don’t want that. No one wants that in fact. You probably need to work a little more jerk into your game. I’m afraid if you want to get the female success you desire you may have to put up with being called an jerk or prick behind your back and let the other jealous males look dirtily at you.

However, things still aren’t that simple. Just remember to pick up on the more subtle emotional cues. You may be called jerk or idiot in a serious way, meaning you genuinely are. This is the kind of guy that women want to avoid. Or you may be called an jerk in a playful way, meaning they want to bang you. Sometimes it’s hard to determine, but remember that when people talk about what a jerk you are that it’s not necessarily a bad thing. Just use your best judgment to determine if you are acting like an attractive bad boy or a repulsive one.

The goal here is to reach a happy medium between being a “nice guy” and being an “bad boy.” In crude terms both of these “ideal types” in the extreme form are miserable people. The true badboy is so much an antisocial that he cannot even experience genuine connection with another human being. On the other end of the spectrum, the nice guy is so desperate that he gets played and manipulated in every female encounter.

What each needs to do is add style to his character as Nietzsche said and overcome themselve’s. I have experimented with this concept of “self-overcoming” myself and when I post my full write-up entitled “The Overman: Experiments in Self-Overcoming” you may get a better idea of how you might go about this process and some of the good and bad things that may happen as a result. But the truth is that everyone needs to look within themselves and find their own way to go about the self-overcoming process. You must search within yourself for a way that works for you. Only you alone, can find a way to “give style to your character.” I’ll make my best shot at some general advice:

(1) Leave the past behind: You must put all past mistakes, regrets, and hardships in the past. Do not feel bitter about them. If you know that you acted foolishly in retrospect, do not beat yourself over it. Move on! In fact, laugh at how foolish you were as Al Siebert says. Learn from your mistakes and don’t repeat them. If you feel sorry for yourself and play the victim role then no one will respect you. They may pity you, but pity will not make them respect you. In fact, when they are forced to pity you they will begin to resent you and their pity will not result in altruism. Rather it will result in a very selfish form of pity. They will pity you for their own good-feeling. Their tolerance of you will only support a view of themselves as benevolent human beings.

(2) Look within yourself and recognize your finest qualities. Everyone has something about them that no one else can possess to quite the same degree. Our best attributes may very well even be a product of our hardships and insecurities. This applies to everyone I believe. Life is a give and take. You give one thing and you get another. The psychological principle of compensation is likely at work. Certainly we can all remember a moment when we really shined, really pleased others. What were you doing during this moment? Identify what these qualities are and express them more often. Show them off, but be humble at the same time. Show confidence in your good qualities but also be confident in your faults, while at the same time being willing to overcome them.

(3) Learn from every situation. Most people accept their situation as a given and don’t see the possibility for change. What they don’t understand it that with a little introspection and detached thinking they can analyze a situation and see how their behavior influenced the other person’s reaction and so on. If the reaction was not as you wanted, ask yourself, “what did I do that made things go wrong?” Even further ask your self: “what about this other person? Is he worthy of my respect? Is he someone that I want to impress? Is there anything about his character that influenced the way he reacted to my character? Do I even care what he/she thinks any ways? Does this person matter to me? Do I have anything to gain from this person?” Once a person learns to evaluate these things spontaneously in a rational yet empathetic manner he/she will be able to act more confidently.

(4) Change is tough. When you try to overcome yourself people will notice. They will see that you aren’t acting as you usually do. They may also feel as if there has been a change in the group’s power structure. The right to be confident is subconsciously determined by the group. Key group figures will likely notice a change in the balance of power. When a person begins challenging the authorities then punitive action may take place. You may be marginalized or scapegoated, made to feel like shit for trying to improve your own situation and help your self out. Realize that what you are undertaking is something that few people have the strength to do. At this point you may wonder if you should accept their blame and go back to the way things were before, or if you should persist. Sometimes persisting means abolishment the prior social relationships, other times it can lead to reform in the power structure and a higher position for you. Nonetheless, overcoming one’s self is a long term deal. It is not for the weak. And strongly advise that you think long and hard before engaging in such an undertaking.

This has been an attempt to use the philosophy of Nietzsche to give some advice to all the nice guys who are bitter with their current situation with women. When I post my magnum opus entitled “The Overman: Experiments in Self-Overcoming” the ideas presented in this essay should become clearer. If anyone is looking for some more contemporary inspiration check out the work of Al Siebert, especially the “Survivor Personality” which was a large influence on this work.

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Art of Charisma: I

L-Tyrosine for Depression and Anxiety Relief

2011-03-31T12:36:00.000-07:00

I've tried L-tyrosine a number of different times for relief from anxiety and depressive symptoms with mixed results.

After hearing online that l-tyrosine can potentially induce a manic episode I got somewhat excited about it as I am always interested in supplements that produce clearly discernable effects (of course, this is not to suggest that "mania" is desirable - quite the contrary - but if a supplement can produce an clear change in mood, then this would suggest that it might have some use value).

While a manic episode sounds dangerous, when one prescribes to the theory that mental disorder lies on a continuum this becomes less so. Assuming that mania and depression lie on opposite ends of a bipolar continuum with depression representing the low end and mania the high end, would that not put "normalcy" somewhere in the middle?

Thus, if depression is one's problem, the little jolt that comes from the increased dopamine created by l-tyrosine supplementation should only push one closer to normalcy. On the other hand if manic episodes are your problem would want to avoid tyrosine as the substance might push them to edges of sanity.

Now, I believe the above theory has intuitive appeal, but I am no medical doctor, so trust my judgement at your own risk. However, numerous sources around the internet suggest that l-tyrosine can be helpful to relieve depression since it fosters increased energy, focus and motivation through its effects on the dopamine system. That said, who isn't interested in putting a little more "oomph" and confidence into their social interactions?

The first time tried tyrosine I got these effects, and while they not seem to be anything major, I did experience a more positive outlook, some more energy, greater intellectual flexibility, increased motivation and greater pleasure in mundane activities, such as schoolwork, music listening, reading, etc.

Obsessive thoughts seemed to be reduced as well - through what mechanism I am uncertain, but perhaps generally through increased positive affect. Quite simply, I was so motivated to get all those things done that obsessing over thoughts and events just didn't seem worth the time.

This was the first time I used the supplement. However, I ceased using the supplement for a while due to its steep price (at GNC; online it can be found fairly cheap), as well as the unfortunate fact that my tolerance seemed to be building to the amino acid.

Recently, however, I hit a low point, lost a lot of motivation, and began experiencing a great deal of negative affect. I decided it might be time to return to l-tyrosine. I ordered two bottle's of NOW brand l-tyrosine (500 mg, 120 tablets) from amazon.com and then went out to GNC to get an emergency bottle.

After taking the GNC brand, I didn't notice any clearly discernable effects, but upped the dosage slowly (as always be very cautious when upping dosage), until I felt somthing.

The first day I felt some increased motivation and my cigarettes began to get that stale taste that happens when on Wellbutrin due to the dopamine flood (this went away after the first day of use). I went to bed that night and woke up early the next morning from a jolt of energy and a nice lucid dream. This has remained for the past few days and I've found myself regaining some of the original flare from the supplement - although it is more subtle this time around. I am currently tapering the dose down to somthing more reasonable.

That said, given the above experiences (lucid dreaming, early rising, energy, less anhedonia) it seems regular usage of this supplement has been effective in increasing my dopamine levels. These effects have been reported with usage of Wellbutrin, a prescription medication thought to operate through increased dopamine.

Overall, I'd recommend l-tryosine to anyone seeking to combat depression and anxiety symptoms or otherwise looking for a mental and emotional boost.

As always, consult your healthcare practitioner and do thorough research on potential aversive effects before experimenting with any nutritional supplement. Be especially cautious if you have blood pressure problems, as heart palpitations and cardiac arrhythmia are potential side effects of tyrosine supplementation. The above represent my experiences only and may not apply to everyone.

Ginkgo Biloba for Anxiety, Depression and Cognitive Performance

2011-03-28T07:31:00.000-07:00

I've tried Ginkgo Biloba a number of times with mixed results. The first time I tried it was a positive experience overall, slightly exhilarating in fact. I recall literally feeling the increased blood flow to the brain, as I experienced a tingly sensation in my head that was quite pleasant. After hearing about the synergistic effects of Ginkgo with the herb Gotu Kola I bought some of the latter and mixed the two. This sent me into a nearly manic-like state of euphoria for a while and it seemed that was the best I had felt in a while. The energy I was feeling was simply off the wall. I felt an increase in self-confidence and perhaps even a little more social aggression (of the positive kind).

However, the effects were short lived and I found myself never being able to reproduce the same positive feelings I got on the first couple occasions of using this herb. I recently bought a bottle after a long break from the herb and have found the effects to be subtle to non-existent each time I use it. Today I tried upping the dose and still got nothing.

Another issue is the frequent use of Ginkgo in Rockstar Energy drinks, which might render users of these beverages more tolerant of its effects.

Perhaps Ginkgo is an herb that requires extended usage before the user reaps its beneficial effects but I am a firm beleiver that unless it's a multivitamin, I want to feel the effects immediately upon using the supplement -especially if it's not somthing I take daily (where one might become accustomized to the effects and thus not notice them).

Quite simply, Ginkgo is probably not the greatest supplement to spend your money on if anxiety and depression are your main problems. On the other hand, I can't speak for memory issues, as apparently it may be beneficial there if memory problems indeed exist (room for improvement).

Overall, I'd say that Ginkgo Biloba is worth a try, just be prepared for tolerance issues. If you are beleiver in the possibility for herbs to exert passive effects, it might be a good supplement to stack with other supplements for anxiety/depression, but overall the bang for the buck just doesn't seem to be there. You'd be better off trying the 5-htp and/or St. John's wort (see previous entry).

Valerian Root for Anxiety

2011-03-28T05:06:00.000-07:00

Valerian root is an herb I have been using for quite some time in order to combat feelings of anxiety and restlessness. Unlike many herbs that fail to provide results justifying a repeat purchase, Valerian is one of those herbs I like to have around in the medicine cabinet for convenient access when I need it. As a supplement I find that it is effective for anxiety, however, its usage should be relegated to a select set of circumstances.

Marketed primarily as a sleep aid, as one could imagine, fatigue and drowsiness is one problem that one may encounter when using this supplement. In addition, valerian often leads to a mental sluggishness that I find unacceptable in an anti-anxiety herb. Thus, valerian is best used as a supplement for relaxation, as daytime use (which is frequently counter-indicated on the bottle) could impede performance in work and other day to day activities.

That said, this supplement is good to take during the after work hours when trying to relax and wind down from the day. Taking this around dinner time with a cup of tea makes for an easy segue into bedtime a few hours later. One should be cautious, however. Like many sleep aids, valerian has a tendency to work too well once asleep, and if the dosage is too high you might find yourself late for work the next morning.

Nonetheless, if the dose is carefully managed valerian tends to produce reliable anti-anxiety effects. I suffered from excessive sweating for a while due to anxiety and alcohol withdrawal and valerian actually was so powerful as an anxiolytic herb that it nearly eliminated underarm sweat stains. The 5-htp/St. John’s Wort combo described below did this as well.

In sum, valerian is a must-try supplement for anyone looking for a cheap herb to counteract anxiety symptoms. I have had good results with the Spring Valley (Wal-Mart) brand using the recommended dosage on the bottle. Do yourself a favor and pickup a bottle today; it is truly one of the most effective over-the-counter supplements on the market for problems of anxiety, and sleep disturbance.

Personality Resources for Overcoming Depression and Anxiety

2011-03-27T00:34:00.000-07:00

Throughout my life I have been faced with adversity. In the context of my social relationships I was faced with cold, callous people that cared about no one but themselves. This came as a blow to me and it hurt. These painful relationships were a key impetus to my decision to rebuild myself and overcome my limitations and build mental fortitude. I needed a way to cope with all the stress and strains imposed by everday living.

Fortunately, I had discovered via the internet a personality disposition that was not unlike the one I possessed for a large time that was apparently most adept for serviving adversity and promoting resiliency. Dr. Al Siebert (1996) studied survivors of crises situations and observed a consistent set of personality characteristics that were found in people who had survived massive adversity. These characteristics of survivor personalities are (quoted directly from here):

“A playful curiosity, an inclination to experiment, try things out on their own, a preference to find out for themselves how things work rather than accept other people's perceptions. They ask lots of questions. As adults they show that they have retained from childhood the ability to be playful, toy with things, and learn directly from experience.”
“Laugh and play with life, with their own minds and feelings, with people and situations. They enjoy being mirthful, foolish, laugh at their own foibles.”
“They enjoy finding out how things work. They show the natural neurogenic, self-motivation."

I beleive the central feature of the survivor personality is the ability to learn from situations and take everything as learning experience - whether good or bad. One should become thirsty for real-world engagement, regaining that child-like exuberance and curiosity.

Siebert (1996) is also is a staunch opponent of the victim reaction to adversity in which individual's begin to blame others for their misfortune and as a result fail to find effective solutions to their problems. This lowers their sense of personal efficacy and begin to develop symptoms of depression and anxiety. Intrusive thoughts surrounding the victimization begin to consume their very existence; they become ineffective and dysfunctional.

Overall, Al Siebert's (1996) book The Survivor Personality is a must read for anyone seeking to overcome symptoms of anxiety and depression. As always, however, if symptoms are severe professional consultation is advised.

Best Herbal Remedy for Anxiety, Depression, OCD, Etc.

2011-03-26T23:59:00.000-07:00

Over the years I have been experimenting with herbal medicine in order to find a reliable formula for alleviating anxiety, nervous tension, and thought pressure.

While a single supplement alone often fails to yield much benefit, the practice of "stacking" multiple supplements can be effective for acheiving effects that approximate the real thing.

The following stack I have found to be highly effective for anxiety, obsessive thoughts and rumination:

100 mg 5-HTP (once daily, Natrol Brand works well)
900 mg St. John's Wort (once daily, Spring Vally Brand works well)

On a theoretical level, this combination is presumably effective because the two ingrediants act as perfect complements to the other. Although the exact mechanism remains unknown, St. John's Wort is thought to inhibit the breakdown of brain neurotransmitters, which helps keeps chemicals such as serotonin and norepinephrine lingering in the brain for a longer period of time. 5-htp, on the other hand, is a direct precursor to the neurotransmitter serotonin and actively increases its prevalence in the brain. Thus, 5-htp increases the level of serotonin and the St. John's Wort keeps it there.

While this combination can be effective it is important to note that one should use caution with such a combination as many beleive it may put one at risk for serotonin sydrome a potentially fatal condition resulting from an overabundance of serotonin in the brain.

While I personally have not experienced any problems with the above combination, I have found that when using the Kira brand of St. John's Wort I experienced some neasuea and a general malaise which I thought may have been due to too much serotonin (of the available brands of St. John's Wort, the Kira brand is thought to act more strongly in preventing the reuptake of serotonin, and thus is probably a bad choice to use in the above supplement stack).

Another potential side effect of the above stack is lethargy and tiredness, which I find can be alleviated with a lightly caffeinated soda. Of course, you don't want to take somthing with too much caffeine as that would likely counteract the stacks effectiveness in alleviating anxiety. Another option might be to supplement with some additional l-tyrosine to help alleviate fatigue and restore mental acuity.

That said, this combo gets my highest recommendation for anxiety relief. Do youself a favor and pick up the above ingredients today and finally be on your way towards the life you always wanted.

Once again, as with all supplements, you would do best to consult a health practitioner and do thorough research on potential interactions and other risks. As always, use at your own risk and remember to start at a low dose before building up.

The Art of Charisma: I

2011-03-26T23:35:00.000-07:00

Charisma is a powerful skill that can be a valuable asset to those who possess it. Many charismatic individuals often find themselves advancing more quickly up the ladder in their jobs and professions than their less charasmatic peers. Charisma is an easy trait to spot. Persons who who possess it manifest a certain "glow" in their interactions, which tends to captivate people. Such individuals tend to appear more socially attractive and desirable than others. They tend to keep their cool and be relatively free of anxiety.

Fortunately, charisma is not something that is innate. Rather, it can be learned through experience. Instead of envying the charasmatic people that surround you, it would probably be better to work towards cultivating this trait within yourself.

For the first installment of this series I will offer a few general tips for developing a charasmatic persona. As an academic and performing musician, I use these tips all the time in order to strengthen my impact on an audience.

First, as sociologist Erving Goffman proposed, you need to start thinking of social life as a performance. Social life is structured through the enactment of social roles, e.g. teacher, student, fast food worker, parent, boyfriend, girlfriend, etc. Rather than just drudging through these roles, you need to work on performing them with grace. Stop going through the motions of daily life and seize the opportunities to add character to your performances. This can easily be accomplished by slightly exaggerating your normal/natural expressions and mannerisms as you go through your daily life. If someone makes you feel slightly irritated or indignant, for instance, rather than just bottling the emotion up and not making it evident, convey slightly this natural response. DO NOT, however, do this excessively, because excessive emotional displays are non-normative in public life, and could get you in trouble. ALSO, make sure you are not experimenting too much around people that hold positions of power over you as they might perceive this as a dominance display.

That should be enough for today. Check back later for discussion of how to cultivate self-esteem and a judgemental nature: two other qualities useful to developing personal charisma.