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When you live with an anxiety disorder, any moment can become one that creates a slow-rising panic within you. Life is normal one second and the next, you feel your chest tighten and your heart begin to race. You may begin to hyperfocus on future events and find yourself getting lost in “what-ifs.” To make […]
When you live with an anxiety disorder, any moment can become one that creates a slow-rising panic within you. Life is normal one second and the next, you feel your chest tighten and your heart begin to race. You may begin to hyperfocus on future events and find yourself getting lost in “what-ifs.”
To make matters worse, you may then begin to berate yourself for allowing the panic to get the best of you and begin to believe that all of those what-ifs are indisputable facts.
Luckily there are many powerful tools and techniques you can use to manage your anxiety effectively.
The minute you feel a panic attack coming on, the first thing to do is stop and gain control of your breath. Deep, slow breathing sends a signal to our brains that everything is safe in our environment. Controlled breathing is one of the most powerful ways to activate your body’s relaxation response. It will take your mind and body out of “fight or flight” mode and put it instantly into a calm and relaxed state.
It’s important to always remember that anxiety is “just a feeling.” And like all feelings, it can go as quickly as it came. You are having an emotional reaction to a string of thoughts. Accept your anxiety because trying to pretend it’s not happening will only make matters worse.
Let’s be clear – by accepting your anxiety, you are not resigning yourself to a life of eternal misery. You are not throwing in the towel and trying to suddenly like your anxiety. Nope. You are simply living a more mindful existence, being in the moment, and accepting whatever is in that moment with you.
One of the most frightening things about a panic attack is the feeling that you are having a heart attack. But you aren’t. Your brain can and will play tricks on you, trying to get you to believe that you are in physical danger. But the truth is, you are not in physical danger. You are having an episode based on emotions and it will pass. Remind yourself of that as many times as you need to.
When your panic attack begins, your mind begins to throw out all sorts of outlandish ideas at you, hoping some of them stick. These thoughts are intended to keep the panic attack going.
Before you take any of these thoughts as reality and truth, question them. For instance, if your mind throws things out like, “No one here likes me. I am for sure going to screw this up. I probably left the stove on. And I’ll no doubt get stuck in bad traffic on the way home and maybe even get a flat so I will then be stranded, and on and on and on…”
Questions these ideas. Are you TRULY not liked by everyone around you? Most likely not. Are you really going to screw up? Probably not. Traffic? Well, maybe but a flat tire? Chances are no.
Always question your thoughts. You will usually find the majority aren’t very realistic or probable.
Picture somewhere serene that brings you peace and calm. Maybe this is your grandparents’ old house or a lake you’ve visited before. Maybe it’s that fantastic beachfront condo from your last vacation. Just picture it in your mind’s eye and really put yourself there. See it, smell it, feel it. Feel how calm it feels to be in this space that is perfectly comforting and safe.
Use these techniques the next time you experience an anxiety attack. They should help you feel much calmer much sooner.
If you would like to explore treatment options for your anxiety, please get in touch with me. I’d would be more than happy to discuss how I may be able to help.
SOURCES:
There is much controversy surrounding dairy. Most of us grew up drinking gallons of milk throughout our childhoods. It gave us calcium for strong teeth and bones and a lot of protein to help us grow. But then conflicting sentiments throughout the nutrition world caused many adults to give up dairy and seek non-dairy alternatives. […]
There is much controversy surrounding dairy. Most of us grew up drinking gallons of milk throughout our childhoods. It gave us calcium for strong teeth and bones and a lot of protein to help us grow.
But then conflicting sentiments throughout the nutrition world caused many adults to give up dairy and seek non-dairy alternatives. But what is the real truth about dairy? Is it good for us or is it not good for us?
Well, recent research conducted at McMaster University in Canada suggests milk is indeed good for us. The researchers followed over 35,000 people from 21 different countries and found that dairy was associated with a lowered risk of cardiovascular disease. Other studies have found that dairy is beneficial for skeletal health and may lead to fewer bone fractures as a person ages.
The truth is, cow’s milk is packed with nutrients and is an excellent source of protein. Some studies have even linked the consumption of milk intake to a lower risk of obesity in both children and adults.
Now, if you are someone that is lactose intolerant, these studies may not be very compelling for you, as your body simply cannot adequately digest dairy. In this case, you need to find non-dairy alternatives. Finding healthy options was quite difficult in the past but there are a number of healthy options on the market today.
Whether it’s almond milk or cashew milk, this dairy-free milk option is made by grinding nuts into a pulp that is mixed with water. Once the solids are strained off, the liquid that is leftover becomes “nut milk.”
The positives of nut milk are that it’s generally lower in calories than regular full-fat milk and it’s often fortified with vitamin D that is naturally found in cow’s milk. Obviously, if you have a nut allergy then this would not be a good option for you. Some varieties on the market also contain added thickeners such as carrageenan or guar gums, which can be hard to digest for certain individuals. And the flavored varieties often have added sugars. So read those labels!
Soy milk is made by soaking, crushing, cooking, and straining soybeans, leaving behind a high protein liquid. The pros of soy milk are that it is high in protein as well as iron, magnesium, and often fortified with calcium and vitamin D. The cons are that it’s not suitable for those with a soy allergy and often contains thickening agents and added sugars.
If you do have nut or soy allergies, rice milk is a good option. It’s typically used by processing brown rice and is usually fortified with vitamin D and calcium. On the con side is the fact that it’s fairly low in protein and high in carbohydrates.
If you are not lactose intolerant, you may want to just stick with regular milk, as it offers a lot of health benefits. But if you do need a non-dairy alternative, nut milk, soy milk, and rice milk are good options.
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Do you know the number one thing that causes aches and pains and makes a person feel old? Tight muscles and a lack of flexibility! Much attention is given to building muscle, but not enough on how to keep muscles and other soft tissues like ligaments and tendons loose and flexible. Is flexibility really that […]
Do you know the number one thing that causes aches and pains and makes a person feel old? Tight muscles and a lack of flexibility!
Much attention is given to building muscle, but not enough on how to keep muscles and other soft tissues like ligaments and tendons loose and flexible. Is flexibility really that important? Yes! It’s crucial actually.
Here are a few benefits of flexibility:
Muscle imbalances are one of the most common reasons for injuries during physical activities. This means some muscles are overactive (tight) while others are underactive. Flexibility helps to correct this issue.
Loose muscles that are less tense will alleviate those common aches and pains.
Increased muscular flexibility typically leads to improved posture. Plus, the increased range of motion helps with balance.
Stretching and opening up the body leads to feelings of physical relaxation, which in turn leads to a sense of peace and calm.
Once you have increased your flexibility, your muscles will be able to work more effectively. This will allow better movement and therefore better physical performance.
So now that you know the benefits of muscle flexibility, let’s take a look at some simple stretches you can do to improve yours. The use of resistance bands makes these exercises safe, precise, and easy, so if you don’t have any, pick up one or two online.
Stretching should be done only after a light warmup of the muscles. This could be doing some jumping jacks in place for a minute or two or using a treadmill or stationary bike for 3-5 minutes. The idea is to get the blood flowing to your muscles to make them ready for stretching.
Also, stretching should feel GOOD. You should never force a stretch or feel any pain. Only use just enough tension to deepen the stretch just enough.
Now, here are a few resistance band stretches to help you become more flexible:
Lie on the floor with the resistance band looped around your right foot. Grab the band closer to your foot to create tension. Now straighten your right leg as much as you comfortably can while keeping the left leg bent on the floor. Gently pull the right leg towards you, stretching the back of the leg.
Hold for 15 to 30 seconds and switch sides.
Sit on the floor with your legs extended out and loop the band around both feet. Cross the band and grab onto each side with both hands close to the feet. Gently curl your back, stretching it towards the back of the room and using the bands to create tension and add to the stretch. Keep your abs contracted and concentrate on feeling your shoulder blades spreading open.
Hold the position for 15 to 30 seconds.
You can do this stretch on the floor, sitting in a cross-legged position, or seated upright in a chair. Grip the band with your hands a few inches apart. Gently pull your arms out and down as low as you can to stretch the chest. If you need to adjust the tension, simply change the position of your hands on the band to tighten or loosen the grip.
These are only a few stretches, but they cover some of the biggest muscle groups and so are great to start with. You can go on Youtube to find more resistance band stretches.
We are also happy to develop a stretch routine that is suited specifically for your body and any issues you may be having. Not only do we help clients through chiropractic adjustments, but we also help to design exercise and stretching routines that will keep their joints healthy. Call us today.
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The topic of self-care is one that has been discussed openly and often over the past decade. But for many, the concept of self-care is one that is still a bit mysterious, if not downright confusing. What Is Self-Care? First, self-care is a practice and a commitment we make to ourselves. It is any activity […]
The topic of self-care is one that has been discussed openly and often over the past decade. But for many, the concept of self-care is one that is still a bit mysterious, if not downright confusing.
First, self-care is a practice and a commitment we make to ourselves. It is any activity we do deliberately to support our physical, mental, and emotional well-being. Not only does the right kind of self-care improve our health and life, but it can also improve the relationships we have with others.
Some examples of self-care might be:
Self-care isn’t always fun or easy, but you do it anyway because you know that the activity is what is BEST for you. In this way, self-care is a bit like acting as your own parent, making sure you do the things you don’t necessarily feel like doing because it is what your mind, body, and spirit need.
Self-care isn’t necessarily about making yourself feel better.
Person A has had a very bad day. They practice proper self-care and, when they get home, they change clothes, go for a 3-mile run, then cook a healthy dinner that refuels their body.
Person B has also had a very bad day and practices phony self-care. On their way home, person B stops at the store and gets a 6-pack of beer and a gallon of ice cream, then spends the entire night on the sofa drinking and eating poorly in an attempt to make the bad day go away.
This phony style of self-care is very immature. It is not parental but something a child does. If the parent insists you eat your veggies because they are good for you, the child will eat only candy bars when the parent isn’t looking.
Self-care is about making decisions based on what is good for you, not what you FEEL like doing at the moment.
Self-care should also not be confused with pampering. While there is nothing wrong with getting massages and pedicures, these again tend to be quick fixes we give ourselves to make ourselves feel better in the moment.
At the end of the day, self-care is a commitment to yourself to live, grow, and evolve in healthy ways. It means making choices that will lead to your best self and greatest potential.
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Are you acting as a caregiver to a loved one? Maybe your elderly parent or a spouse or child that is battling a serious illness? According to womenshealth.gov, 36% of Americans provided unpaid care to another adult with an illness or disability in 2012, and that number has almost certainly climbed as the baby boomer […]
Are you acting as a caregiver to a loved one? Maybe your elderly parent or a spouse or child that is battling a serious illness?
According to womenshealth.gov, 36% of Americans provided unpaid care to another adult with an illness or disability in 2012, and that number has almost certainly climbed as the baby boomer population continues to age.
Acting as a caregiver to another is definitely a labor of love, but it can also take a physical, mental and emotional toll on a person. When you focus all of your energy on the needs of other people, it is entirely too easy to put your own needs on the back burner.
Here are some of the most common signs of caregiver burnout:
With so many people relying on caregivers, it’s important that these people learn to take good care of themselves!
Here are some ways you can begin practicing self-care so you don’t experience burnout:
Get More Sleep
The quantity and quality of sleep you get each night will have a huge impact on how you feel physically, mentally and emotionally. Stress can make it hard for us to get good sleep, so don’t make it any harder.
Avoid caffeinated beverages after 2 pm as well as using any digital screens at night. The blue light emitted from these devices messes with our sleep cycle. You may also want to use room-darkening curtains to make your bedroom dark in the morning so you don’t awaken too early.
Get Plenty of Exercise
All of the stress, tension, and balled-up emotions need to go somewhere, or you’re likely to become sick yourself. Exercise is a great way to work all of this… “stuff” out of you. As a bonus, your body releases endorphins after a good workout, and these chemicals give your mood a nice boost.
Eat Right
Your instinct may be to reach for sugary comfort foods but you need to stay healthy and strong. Opt for protein and healthy fats along with some organic produce.
Ask for Help
While everyone around you may refer to you as “superhuman,” the truth is, you’re just human, and you can’t handle everything by yourself ALL of the time. Ask people to help you provide care once or twice a week so that you may have a little bit of time for yourself.
Talk to Someone
If you are dealing with your own depression and anxiety, it’s important that you speak with someone who can offer coping strategies.
If you or someone you know is a caregiver that could use someone to talk to, please feel free to be in touch. I would be more than happy to discuss how I may be able to help.
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Hate exercising? You’re definitely not alone. At any time during the year, thousands of people across the country commit to working out, only to fall off the wagon weeks later. So what gives? Why does exercising feel so hard and is there any possible way to like it more? Exercise feels like a chore because […]
Hate exercising? You’re definitely not alone. At any time during the year, thousands of people across the country commit to working out, only to fall off the wagon weeks later.
So what gives? Why does exercising feel so hard and is there any possible way to like it more?
Exercise feels like a chore because there are so many misconceptions (AKA myths) out there surrounding it. The best way to like exercise is to put some of these myths to bed.
Let’s DO THIS…
Most people think there is a certain magical number of days and minutes of exercise, and if we hit it, we have exercised “enough.” But what happens is, people who are not in the best shape hit the gym hard for 45 minutes a day, 5 days a week. And this is simply too much for them all at once and they eventually quit.
There IS NO magic number. The real magic begins by simply moving your body more. So don’t focus on a number, focus on creating a better habit in yourself and moving your body more each day.
Then you aren’t doing the right exercise for YOU. No one says you MUST take a spinning class or a yoga class. No one says you MUST run 5 miles a day or do 100 squats a day.
What do you enjoy? If you like dancing, take dance classes every week. Do you like to swim? Maybe you used to play tennis and it would be fun to get back into it.
There are almost endless activities and ways to move your body, so pick something that isn’t boring to you and do that.
Wrong.
Now I guess we should start by discussing what “pain” actually means. If you haven’t moved your body very much except to walk from the sofa to the kitchen to retrieve another beer, then yes, you can expect that your muscles might get a little sore. But sore and pain are NOT the same thing.
If, while you are working out, you feel any kind of real pain, STOP immediately. This is particularly true if you are over the age of 50 and very out of shape. Nothing should hurt on your body. This is a sign that you are pushing yourself too hard. When you workout so hard that you can barely move the next day… well, you are hardly going to want to do it all over again.
Go slow, pace yourself, don’t try and be a hero.
If you kick these 3 myths to the curb, choose an exercise you enjoy and just try and move your body a little bit each day, you may find that after a while you… (GASP!)… enjoy exercise!
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If you’re like most people, you are doing your best to stay calm during COVID-19 pandemic. But that can feel incredibly difficult at times. When not worrying about friends and loved one’s health, there’s also the conflicting information provided by the media and the economic ramifications of the virus that have people on edge. Signs […]
If you’re like most people, you are doing your best to stay calm during COVID-19 pandemic. But that can feel incredibly difficult at times. When not worrying about friends and loved one’s health, there’s also the conflicting information provided by the media and the economic ramifications of the virus that have people on edge.
Everyone reacts differently to stressful situations, but most will exhibit some of the following signs:
If you are experiencing significant stress right now, here are some ways you can cope:
Hearing the media constantly spread panic isn’t good for anyone. It’s important to stay rational and do your own research to uncover facts from fiction as well as stay positive.
Be sure to get outside for some fresh air and go for a walk. Eat right and make sure to stay hydrated and get plenty of sleep. Avoid consuming too much alcohol and try and find fun ways to reconnect with your family.
If you have kids, look to them for some good old-fashioned playtime. Play hide and seek in the house. Create an obstacle course in the back yard. Watch some of your favorite funny movies. Laughter really is the best medicine so get plenty of it!
Many local businesses are hurting right now. If you’re still getting a paycheck, consider buying a gift card from a local restaurant, gym, hair salon, etc. to give them revenue now and you can use the card later. This will make you feel great at the same time.
Remember, your kids will ALWAYS look to you first to see how they should be thinking and feeling about something. So move about each day calmly and confidently and reassure your kids everything will be okay because it will be.
For many of us, there is a silver lining in this situation in the form of extra time. What can you do with the extra time that isn’t being used to drive an hour or more each day in commuting? Focus on using this time wisely. Maybe you have an ever-growing list of home projects that you just never have time to tackle. Tackle them now, you’ll feel great about it later.
If you find yourself becoming too stressed or depressed during this time, I encourage you to connect with me. Speaking with a therapist can help you cope with the situation and navigate the days ahead. I am currently able to conduct sessions over the phone or via Skype, so you won’t even have to leave your home if your state is in lockdown.
SOURCES:
https://www.ucihealth.org/news/2020/03/covid-19-anxiety
https://www.health.state.mn.us/communities/ep/behavioral/stress_covid19.pdf
As the events of COVID-19 continue to unfold, many of us are focusing on how we can keep ourselves and our families as healthy as possible. While social distancing and increased hand washing can be very effective at stopping the spreading of the Corona virus, it is equally important to keep our immune systems strong. […]
As the events of COVID-19 continue to unfold, many of us are focusing on how we can keep ourselves and our families as healthy as possible. While social distancing and increased hand washing can be very effective at stopping the spreading of the Corona virus, it is equally important to keep our immune systems strong.
With this in mind, here are some of the absolute best foods you can eat to help support your immune system:
Blueberries are loaded with powerful antioxidants. In fact, they contain a type of flavonoid called anthocyanin, which has antioxidant properties that can boost your immune system. A 2016 study found that flavonoids play an essential role in the respiratory tract’s immune defense system. The researchers found that people who ate foods rich in flavonoids were less likely to get sick with respiratory tract infections and the common cold.
Turmeric is the aromatic spice that makes curry yellow. It is also often used in alternative medicine thanks to its active compound curcumin. Curcumin has been shown to improve a person’s immune response because of its antioxidant and anti-inflammatory effects.
Popeye knew that spinach would help him be stronger. But I wonder if he knew how good it was for his immune system. Spinach contains vitamin C & E, as well as beneficial flavonoids and carotenoids. Not only are vitamin C & E great for the immune system, but research shows flavonoids may help prevent common colds in otherwise healthy people. So, it stands to reason it may help protect against other viruses as well.
Most of us, when we feel an illness coming on, reach for more vitamin C-rich foods. But what is it about vitamin C specifically that makes it so good for our immune systems?
Vitamin C is believed to increase the production of white blood cells. These are the cells responsible for attacking foreign invaders like bacteria and viruses.
Some popular citrus fruits high in vitamin C include:
Unlike other animals whose bodies do produce vitamin C, humans must get their vitamin C from the foods they eat or through supplementation. So be sure to add more citrus fruits to your diet.
We can’t talk about vitamin C without mentioning that ounce for ounce, red bell peppers contain even more vitamin C than most citrus fruits. So if you prefer veggies to fruits, then be sure to eat more red bell peppers.
While this is not an exhaustive list of immune-boosting foods, it will get you started eating right so you can stay healthy during this pandemic. It’s also important to stay hydrated and eliminate sugars and trans fats from your diet as well.
SOURCES:
https://www.healthline.com/health/food-nutrition/foods-that-boost-the-immune-system