Mental Health

Anxiety: Tried and Tested Tools

As the concept of mindfulness becomes more recognized, anxiety and high stress seem to be more prevalent. Perhaps we are finally taking note of how our body feels and recognizing that there needs to be a shift, or perhaps we just keep piling on responsibilities.

There is an optimal level of stress, we would not get anything done if we had nothing to drive us (see graph below). However, it is easy to teeter over the edge! 

Finding ways to manage your anxiety so we are not always "on alert", is vital to our health. I have mentioned before that this is something I have struggled with over the years. I have never suffered from lack of sleep due to stress, unless it is the night before a big event, but my stomach and skin suffers and I notice it quickly. Everyone will have their own way anxiety and stress represents itself in their body and recognizing these signs is helpful. It is well documented that anxiety and high stress have many negative implications on our health.

  • Does your mind race at night, preventing you from getting to sleep?
  • Do you find it hard to concentrate at work?
  • Do you find you are overly emotional before your period, or in general?
  • Do you get palpitations or a racing heart?
  • Do you feel bloated often?
  • Is your skin breaking out in hives often?
  • …just to name a few.

Tried and Tested Tools:

Over the years, there have been several natural “go-to’s” to manage my stress and anxiety and I wanted to share a few more with you:

  1. Yoga: What I love about yoga is that it is for all levels and all body types. There are days I want to push myself and work up a sweat or try a new pose, and days I could sit in child’s pose or legs up the wall the whole time. Both are very nourishing at the right time. The movement is in tune with your breath, connecting mind to body. If you are beginner or would like something slower and nourishing check out www.yogawithadriene.com. If you are in Halifax, check out Shanti Hot Yoga, Rio or Breathing Space - to name a few. If you want a little more fire at home check out www.oneoeight.tv. 
  2. Meditation: Start with playing your favourite song, like this one, sit comfortably on the floor and breath deeply, into your chest and belly, until it is over. It can be that simple! Or take 20 minutes a day to try Deepak Chopra’s 21 day mediation challenge - starting Monday. 
  3. Rescue remedy: I love having this in my purse at all times for those acute stressors. Bach flowers are an amazing gentle form of medicine and this is a blend of a few. You can find it in any health food store, or the health food section of the grocery store. 
  4. Time with friends and family: My friends and family are very important to me. Not only do they make me feel good in the moment, I will live longer because of them! There is a great study showing that social support is a better predictor of lifespan that BMI, pollution and even smoking. My weekends are typically filled with time with my loved ones, decreasing my cortisol levels and increasing oxytocin. 
  5. Avoiding stimulants: Unless I am on a very relaxing vacation, I cannot drink coffee or any caffeine. I am a slow metabolizer of coffee, therefore a small amount makes me jittery and spikes my anxiety. I suggest taking a caffeine break for at least 2 weeks, to understand how your body reacts to it. Other options are chamomile or peppermint tea, or just plain water. 
  6. Mind mapping: I have started about 3 journals, all with 1-3 entries in it. It is not my thing. However, when I am feeling overwhelmed, making a mind-map or vision board of my ideas helps to organize my thoughts and create a plan. 
  7. To do lists: Lists are key to a stress free week. I was introduce to Toodledo by a friend and colleague and it has made life so much easier. I can make due dates, organize by importance, and I don’t have to re-write things over and over. Do you have a favourite To Do app?
  8. Acupuncture: Is the tip of your tongue red? Do you have red dots over your tongue? These are clues that your body is “on alert.” Acupuncture addresses this pattern with powerful points like Yin tang or Ht 7. Consistency is key with acupuncture. 

I do take, and suggest, supplements when needed, and that is where a Naturopathic Doctor can help. Sometimes a little extra support is necessary, especially during times of acute anxiety. I also have mentioned before that anxiety could be due to a hidden cause and an ND can help decipher what that might be. 

What are your favourite anxiety busters? Let me know in the comments below 😃

In health & happiness, 

Dr. Karen

 

Sticking to those New Years goals

Happy first snow day of 2016!! Are you as excited to see the snow as I am? 

Below are little reminders of tips I mentioned over the past year to help you stay motivated, remain on track with your goals and ultimate climb higher on the mountain that is life. 

 

On December 31st many of us set intentions for the New Year. These could be to loose weight, decrease stress, or accomplish something big at work. How quickly do we loose track of these resolutions because life gets in the way? It is important to dream big, but in order to be successful at achieving our goals and avoid defeat, we need accountability and simple steps to take to keep us on track. Here are 7 steps I suggest:

  1. Break goals down: Goals that are too big to achieve all at once can overwhelm us, leading to a higher chance of failure. I find that breaking them down into more achievable goals is key. For example, if your goal is to loose 15lbs by the summer, break it down into 5lb increments and work towards that every 2 months. Or even smaller if needed.
  2. Set positive intentions daily: Expanding from the last point, setting intentions every morning, whether it be eat your greens or thank someone today, provides motivation and focus for the day and ultimately decreases stress and improves mood. Try the 5-minute journal.
  3. 5-minute meditation: Meditation has been proven to the decrease the stress hormone cortisol, decrease blood pressure and improve sleep, among other things. It will ultimately make you more productive and closer to your goals. Try headspace, calm app or simple start by listening to a song you love and try to remain present. 
  4. Drink lemon water: If weight loss or proper digestion is a goal this year, warm water with lemon in the morning will stimulate digestion and improve liver function, prepping your body for the day.
  5. Sleep: Sleep is one thing that tends to suffer, the busier life is. Sleep is when we detox, repair tissues and eliminate toxins. Lack of sleep decreases immune function, increases cortisol and increases anxiety/inflammation. Aim for 7 hours of sleep a night. Try lavender essential oil or turning off electronics an hour before bed. 
  6. Write things down: We are always more accountable when things are written down. I was taught to create to-do lists for everything! It always feels good to cross something off the list, knowing you are closer to your goals. This goes for resolutions, what you want in life, or your daily tasks.
  7. Seek advice: Finally, if you need support or accountability, please reach out. There are a variety of services available to you and people happy to help. I am one of them :)

In health & happiness, 

Dr. Karen

(Photo credit: www.ted.com)

Anxiety - 6 Ways to Conquer Your Mind

Anxiety - It is a word heard more and more among people today, since the medical community is opening up more about mental health. It is not something we should shy away from, but support each other through. 

I have come to realize, over the years of being a perfectionist, studying in medical school, and starting a practice of my own, that I suffer from anxiety. I understand why people keep it to themselves, because it is actually a hard thing to admit, and a frustrating thing to live with. Because of my anxiety, at times I question whether or not I am are good enough, healthy enough and capable of achieving what I want. My mind gets in the way, even though I know it is irrational. My thoughts can take over, making me less productive. It makes only a few tasks seem like a million that I will never be able to wade through. But this doesn't always have to happen. Taking care of myself and following these steps help to push those anxious feelings aside and go on living a happy and healthy life. 

Types and Symptoms of Anxiety: 

  • Generalized anxiety disorder (GAD) - Characterized by excessive anxiety and worry. These feelings are associated with 3 of the following: restlessness or feeling "on-edge", easily fatigued, difficulty concentrating, muscle tension, irritability and sleep disturbances. 
  • Social anxiety - Fear of social or performance situations, to the extent that their ability to perform at work or school is impaired. Avoidance, anticipation or distress occurs. 
  • Panic disorder - Feelings of terror or anxiety strike suddenly and repeated with no warning. A panic attack occurs, including sweating, palpitations, shaking, dizziness and difficulty breathing. They can last anywhere from 3 to 10 minutes. 
  • Agoraphobia - Fear of places and situations that might cause panic, helplessness, or embarrassment. Usually results from a previous panic attack in a certain area or situation (eg. heights, public spaces, small spaces etc.)

*Remember, none of these types make you inadequate or imperfect, simply who you are. Anxiety also comes in all sorts of shapes and sizes so a diagnoses is not necessary in order to benefit from these steps. 

6 Steps to Take:

just breath.jpg
  1. Routine - I'll say it time and time again, our bodies LOVE routine! Hormones, including cortisol and melatonin, have a rhythm to them and a lack of routine affects these rhythms, leading to issues with energy and mood. Often we press snooze upon waking, rush off to work without eating or pooping, and are on our phones until we hit the pillow. Have a dog? Follow their cues! Wake and eat at the same time, walk every day, cuddle something, drink water and go to sleep at the same time.
  2. Deep breathing/meditation - When we are frightening we tend to breath in and hold our breath. This stimulates "fight or flight". Therefore exhaling is even more important, as it stimulates our sympathetic nervous system ("rest and digest"). Shallow breathing is also a common habit, stimulating anxious feelings. Focusing on deep breathing, expanding both your chest and belly for around a count of 6, in and out, is helpful. Start small - 5 minutes 2x/day. Or delve into mediation using apps such as Calm, Breathe or Headspace. Or join me on Deepak Chopra's 21 day meditation. This is one reason why I love yoga, because it connect the mind and the body through breath and meditation. 
  3. Nourish with food - We are what we eat! A diet abundant in brain foods such as fish, nuts and seeds, avocado, fermented foods and healthy oils (coconut, EVOO, grapeseed) help to feed the brain. A diet with colourful vegetables and fruit, contribute necessary vitamins and minerals and good quality protein aids to build proper hormones and neurotransmitters. Try this delicious and quick salmon recipe. 
  4. Sleep - With our busy lives, our sleep is something that usually suffers. It is an important part of our routine, in order to get enough stage 4 sleep. This is the healing phase, where tissue repair, detoxification and healing occurs. Without enough sleep, inflammation increasing, in turn increasing cortisol and feelings of anxiety and stress. Try lavender essential oil on your pillow or in a bath before bed to help calm your mind.
  5. Open up - This can be either discussing how you feel with family or friends or putting it on paper. Holding in our emotions is a form of stress, which can translate into other symptoms over time (eg. eczema, bloating, headaches), so get it out! Naturopathic Doctors, Psychologist, or counsellors are available to listen and help wade through your limiting emotions.
  6. Support with supplements - There are several great nutraceuticals and herbs, called nervines, available to help calm the mind. My favourites are L-theanine, schizandra berries, ashwaghanda, passionflower and oats. Specific dosing and herbs depend on the person and situation. Visit an ND to find the right supplement for you. 

Finally, anxiety may occur due to other issues such as poor digestion, nutrient deficiencies and thyroid issues. Naturopathic Doctors can help decipher what the root cause is. Remember, bad weeks happen, but what is important is knowing that you can get through it using these steps and with the support around you. 

Looking for support? I offer 15 minute complimentary consults to help answer any questions you have about Naturopathic Medicine or to see if it is the right fit. Visit Get In Touch to learn more. 

In health & happiness, 

Dr. Karen

(Photo credit: everythingedrecovery.com; pinterest)