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1 Kaliste Saloom Rd. Lafayette, La Office Anxiety By Marie Pace, DNM, HHP, CNC, Health Coach Doctor of Naturopathic Ministries, Holistic Health Practitioner, Certified Nutritional Counselor Do you worry about what s going to happen in the future? Like ALL the time???? Is it next to impossible to shut off all the noise in your head? Does your constant worry cause you to be even more worried? Does it interfere with your sleep? Or your life in general? Maybe you have the super power of being able to jump to the worst conclusion in a single bound! I see clients on a daily basis who are experiencing some degree of anxiety and don t even realize it. You know it carries a bit of stigma with it to think you might have anxiety. Despite their different forms, all anxiety disorders share one major symptom: persistent or severe fear or worry in situations where most people wouldn t feel threatened. It might be temporary (1 night of sleeplessness) or it might be chronic (every day, every night, etc.). Emotional symptoms of anxiety In addition to the primary symptoms of irrational and excessive fear and worry, other

2 common emotional symptoms of anxiety include: Feelings of apprehension or dread Trouble concentrating Feeling tense and jumpy Anticipating the worst Irritability Restlessness Watching for signs of danger Feeling like your mind s gone blank Physical symptoms of anxiety Anxiety is more than just a feeling. As a product of the body s fight-or-flight response, anxiety involves a wide range of physical symptoms. Because of the numerous physical symptoms, anxiety sufferers often mistake their disorder for a medical illness. They may visit many doctors and make numerous trips to the hospital before their anxiety disorder is discovered. We ve even seen people that have anxiety attacks in their sleep! They might wake up out of breath, shaking, numb, heart pounding and sweating. This just adds to the anxiety and fear and they assume they are having a heart attack or stroke. They might rush to the ER and end up being told they are fine. Which of course just adds to the confusion and frustration and creates MORE anxiety! Common physical symptoms of anxiety include: Pounding heart Sweating Stomach upset or dizziness Frequent urination or diarrhea Shortness of breath Tremors and twitches Muscle tension aches and pains Headaches and migraines Stomach distress (constipation, diarrhea, nausea, etc.) Fatigue Insomnia Symptoms of anxiety attacks include: Surge of overwhelming panic Feeling of losing control or going crazy Heart palpitations or chest pain Feeling like you re going to pass out Trouble breathing or choking sensation Hyperventilation Hot flashes or chills Trembling or shaking Nausea or stomach cramps Feeling detached or unreal Maybe you went through a life-altering or life-threatening event (recently or in the past), a time that was just traumatic for you: loss of a love one, major car accident, business

3 failing, etc. If you find yourself re-living the events over and over again, having nightmares about what happened, get startled easily, being super vigilant, avoiding situations that remind you of the event then you probably have what a medical doctor would label as: PTSD (Post Traumatic Stress Disorder). This doesn t just happen to our brave warriors in the service this can happen to YOU in everyday life. I hate labels with a passion I have no desire to label you or have you label yourself with some medical or Psychiatric label. But if the symptoms fit they fit. It is what it is. If you see yourself is any of the above don t PANIC more! instead realize that, OK! This is what is going on. I m not crazy I m just anxious. Now that opens a door to handling the situation. Physically there are a number of ways we can lower the body s reaction to this stress. Get your diet sorted out. Balance your hormones. Balance your body chemistry. Use amino acids and other natural substances to help you get through the anxiety. And do your best to avoid having to take or be given drugs that can most likely cause tons of side effects. It s going to take some work, correct testing to determine what your particular body needs and maybe a little bit of correct spiritual counseling to assist you. HORMONES AND YOUR MOODS During times of hormone imbalance women frequently complain of overwhelming anxiety, along with racing, panicky thoughts. Sometimes the anxiety is so intense it leads to full blown panic attacks, causing women to feel they are losing control or going crazy.

4 If you are a woman coping with hormone imbalance and suffer from anxiety, rest assured that you are not losing control or going crazy. It is more likely you are suffering from biochemical changes and brain chemical imbalances that can cause anxiety and a variety of mood disorders in women. Causes of Anxiety It s all about Balance In ancient Chinese medicine and philosophy, the idea of balance is understood and embraced. Unfortunately, in our high-octane Western culture, where we burn the candle at both ends, balance is often sacrificed, and far too often at the expense of our health. When we are stressed and our life is out of balance, it can manifest in our physical bodies in such ways as hormone imbalance, which can also lead to unbalanced brain chemistry, most commonly serotonin deficiency, low thyroid function, and over-stressed adrenal glands, all of which can affect our mood and cause anxiety. Low levels of GABA, an important neurotransmitter in your brain chemistry, for example, can cause feelings of anxiety, in addition to restlessness and tension. On the flip side, if dopamine, another neurotransmitter in your brain, is too high, you can also experience anxiety, fear, and panic attacks. Our Supplement: MOOD might help you get through your anxiety In addition, chronic stress can exhaust and deplete your adrenal glands. When your adrenal glands become fatigued and tired, and your stress hormones are out of balance, anxiety and panic attacks are common symptoms. Both unbalanced brain chemistry and stressed adrenal glands can negatively affect thyroid function as well. If serotonin levels are low, or if there are high levels of the stress hormone cortisol present, both can lead to low thyroid function or hypothyroidism. One symptom of hypothyroidism is anxiety. Addressing Anxiety What Can You Do? With the complexities of our body chemistry and the interrelated biological processes which can be affected during times of stress and imbalance, knowing where to begin to address the symptoms is enough to cause anxiety all by itself. It would be so much easier if we could simply treat isolated symptoms and be done with it. But, unfortunately, it is just not that easy. Effectively addressing the causes of imbalance in your life which have led to anxiety requires a true holistic approach. Begin with Supplements and Brain Nourishing Food You may already strive for good eating and dietary habits. But, there are many negative factors that are simply beyond our control, which not only affect our health, but can contribute to unbalanced brain chemistry as well. Environmental toxins and poorly grown food sources, for example, can influence our health and well-being despite our best efforts to the contrary. Because of this, we can always benefit from supplements, such as those offered in our office like EmpowerQ96

5 and others to help balance brain chemistry. In addition supplementing with 5-HTP, a perfectly natural way to raise serotonin, and GABA a natural tranquilizer, will often reduce anxiety dramatically. This should be done under our direction to help you and ensure you are not taking too much of a good thing. Vitamin B6 in correct form is vital. Remember - Vitamins and minerals are the co-factors and co-enzymes that make virtually every biochemical process in your body function. Without them your body cannot operate at its optimum. Protein and Carbohydrates Since we know that unbalanced brain chemistry and neurotransmitters contribute to anxiety, a diet rich in protein that supplies amino acids to support brain function is fundamental. I recommend that my clients start their day with a protein smoothie, and then eat at least two more servings of protein during the day. Complex carbohydrates, such as whole grains, beans, fruits, and vegetables supply the glucose your body needs to provide energy to your brain nerve cells, which also helps balance brain chemistry. Carbohydrates also enhance the absorption of tryptophan. Tryptophan is converted into serotonin in your brain, which helps promote calm and relaxation and quells anxiety. Essential fatty acids (EFAs) are also necessary to properly nourish brain tissue and cell membranes. Found in food sources such as nuts, nut butters, olives and avocados, EFAs help in the production of neurotransmitters, insuring they function optimally so your nervous system runs smoothly, and your moods are stable. Balance Your Hormones Estrogen is a natural anti-depressant and mood stabilizer, and progesterone is a natural tranquilizer. When your hormones are in balanced you feel peaceful, calm and well. The proper amount of estrogen and progesterone introduced at the right time, will not only calm your jangled nerves, but will promote restful sleep, stabilize erratic moods, help you feel calm and in control, and will ease anxiety. Studies have shown that low estrogen levels can contribute to fear and anxiety. This might be why women start to experience panic attacks when they start going into menopause or at the beginning of their cycles when estrogen is low. It is important, however, that these hormones are bioidentical hormones and work with your natural body chemistry and not against it.

6 MINDFULNESS We ve seen numerous individuals utilizing mindful meditation / prayer to manage their stress, anxiety and/or depression. These therapies have become so widespread and accepted even schools and hospitals are teaching and utilizing the techniques. Medical doctors have often questioned the use of meditation and prayer in being beneficial to a person s health. In 2014 over 45 studies were done on these therapies in relation to managing anxiety, depression and pain. The bottom line as stated in the JAMA Internal Medicine was, Meditation does help manage anxiety, depression and pain. The focus of mindfulness meditation is to train the mind to stay in the moment. To do this, the person is taught to let go of the regrets of the past as well as anxieties about the future. There are two main ways to do this: 1. practice deep belly breathing and focus totally on your breath during the meditation 2. repeat positive mantras throughout the meditation time Either method works, but both take practice. The discipline of meditation and mindfulness needs daily time and attention. Again It takes practice. Set aside time every day, minutes after lunch or right when you wake up or after dinner. Find the times that are best for you and set an appointment with yourself and KEEP IT! Meditation and mindfulness practice has been found in clinical trials to: improve sleep, alter genes for the better, reduce inflammation in the body, reduce depression fatigue - mental confusion and anxiety, lower blood pressure, improve cognitive ability. Not bad for a totally FREE solution with zero side effects! One study shows that meditating for just 10 minutes per day can improve focus and help the brain become more efficient at processing conflicting stimuli. Improvements can be seen in as little as 4 days of consistent practice.

7 BREATHING Deep mindful breathing is vital to life. Most people (mainly women!) tend to hold their breath when stressed or trying to concentrate. When you do remember to breathe you are usually using a SHALLOW BREATH (from your chest). Let me have you do this little exercise so you can see what I mean put one hand on your chest, the other on your belly. Breathe very shallowly from your chest a few times, and then try to take a deep breath. I think you'll find that, when you inhale, you use your chest muscles, rather than your diaphragm, or belly. When you breathe in this shallow way, you get all the air you need to live, but sadly you also get other symptoms that add to your stress/panic. You might get a chest pain or heaviness, because you've tightened the muscles of your chest to an uncomfortable degree. (The chest pain people feel in a panic attack isn't from the heart, it's from the muscles of the chest). You feel lightheaded or dizzy, because shallow breathing can produce the same sensations as hyperventilation. You also get a more rapid heartbeat, and maybe numbness or tingling in the extremities as well. All from breathing short and shallow! One of the very first things I ask my clients with panic attacks to do is to learn and practice belly breathing.

8 Belly Breathing Exercise 1. Place one hand just above your belt line, and the other on your chest, right over the breastbone. You can use your hands as a simple biofeedback device. Your hands will tell you what part of your body, and what muscles, you are using to breathe. 2. Open your mouth and gently sigh, as if someone had just told you something really annoying. As you do, let your shoulders and the muscles of your upper body relax, down as you exhale. The point of the sigh is not to completely empty your lungs. It's just to relax the muscles of your upper body. 3. Close your mouth and pause for a few seconds. 4. Still breathing through your mouth I want you to think of your belly as a balloon that you re going to fill up with air. Your belly should EXPAND as you INHALE. Your breastbone should remain still as you inhale. Only your belly should move outward. So let s take a big INHALE through your mouth and push your belly OUT! 5. Pause for a second. Now EXHALE and feel your belly contract and move inward. This is probably just the opposite of what you have normally been doing! But think about it for a second when you breathe in you are filling up your body with air. Nothing should be contracting; it should be EXPANDING when you inhale. This is how a little baby breathes you ll see their little bellies go up and down as they breathe not their chests! 6. Let s do this again one hand on your belly and one hand on your chest. Open your mouth just a little and INHALE and push your belly out, keep your chest still. 7. Pause. Now EXHALE and contract your belly and empty it well. 8. Continue with Steps 6-7 repeating slowly for 10 breaths. PRACTICE THIS at least 4 times daily and increase the number of breaths until you are doing at least 50 at a time. Your hands will tell you if you're doing this correctly or not. Where is the muscular movement of the breathing? You want it to occur at your

9 stomach; your upper body should be relatively still. If you feel movement in your chest, or notice your head and shoulders moving upwards, start again at Step 1, and practice getting the motion down to your stomach. Once you feel your belly moving with each INHALE and EXHALE realize you are now meditating AND being MINDFUL! Congratulations! ALTERNATE NOSTRIL BREATHING At the core of most anxiety attacks, though, is the breath, or the lack of it. When you are anxious, natural breathing is inhibited. The diaphragm freezes, failing to move air downward as you inhale, which means that you do not let your lungs fully expand and fill with air. And when you do not get enough oxygen, the brain receives a danger signal, which perpetuates your mind-body state of anxiety. Your nose is directly linked to your brain and nervous system. For thousands of years, the Indian yogis believe that many diseases are connected to disturbed nasal breathing. They believe that we can regulate our body and mind by using pranayama practices that slow and deepen our breath. Alternate nostril breathing is especially wonderful for anxiety because it is said to balance the left and right hemispheres of the brain and calm the nerves. One study that was published in the Journal of the American Medical Association (May 17, 2000), coming out of Boston University s Center for Anxiety Related Disorders, found that slow diaphragmatic breathing proved just as effective in reducing anxiety as the antidepressant drug imipramine! Here are more reasons why you should practice this breathing technique in moments of

10 panic: It activates the parasympathetic nervous system, which shifts you out of the fight or flight stress response towards relaxation. It enhances respiratory functions: increases respiratory strength and endurance, which is normally one of the first things to go when panic strikes. It improves attention and fine-motor coordination/performance: to get you out of your head and back into your body and the present moment. As a bonus, the practice of this breathing technique primes the organs for proper digestion and elimination. It is best done in the mornings before your first meal but can also be done throughout the day as needed. How to Practice Alternate Nostril Breathing Find a quite place and sit in any comfortable seated position. Relax the body and breath naturally for a few moments, allowing your mind and body to settle. Rest your left hand on your lap or knee. Make a peace sign with your right hand. Fold the two extended fingers toward the palm. Place your thumb gently on your right nostril and your ring gently onto your left nostril. Close your eyes and begin by softly closing your right nostril (using your right thumb) and inhale slowly, deeply, smoothly, gently and without strain through your left nostril. Close your left nostril (using your ring finger) and open your right. Exhale through your right nostril then inhale through your right nostril. Close your right nostril and release left. Exhale through your left nostril. This completes one round but continue going for as long as you d like. I suggest 3-5 minutes to really feel the calming effects. When you are finished: relax both arms at your sides, sit and breathe naturally for a few moments before opening your eyes and getting on with your day. You can also add in a 4 count breath hold in between sides. So for example: inhale left, Close both nostrils and hold breath in for 4 then exhale through the right. Continuing like that, side to side. Alternate nostril breathing is one of the best tools that you have with you wherever you are. When you feel your mind spinning out of control, excuse yourself from whatever you are doing, find a quiet place and take a moment to reconnect with yourself. Legal: The information provided is not intended as a means of diagnosis or treating illness or as a replacement for any medicine or advice from a competent physician. Individuals having serious health problems should consult a competent licensed physician specializing in their condition. These statements have not been evaluated by the FDA. We assume no responsibility for anyone choosing to self-administer any suggestions in this publication; they do so on their own determinism. The information in this publication is for educational purposes only. Copyright All Rights Reserved. Optimum Solutions Holistic Health LLC