My Favorite Products for Sleep and Anxiety

This is the first time ever I am revealing my own personal Top Favorite products. This is Part 2 focused on products for sleep.

Anxiety and sleep problems go hand-in-hand so sleep must often be addressed in order to manage anxiety.

In addition to many effective things you can to do improve sleep, here are some of my favorite products that can help you sleep better.

If you missed Part 1 on my favorite products for anxiety and happiness, check it out HERE. 

Fitbit Alta HR

I can pretty much guarantee you are not getting enough sleep and/or enough quality sleep. Fitbit Alta HR is the best way I know to really find out.

Not all Fitbits are created equal when it comes to usefulness for improving sleep via detailed sleep tracking data. Fitbit Alta HR gives you better data than other Fitbits about your sleep stages and sleep patterns.

This data will help guide your troubleshooting process. It helped me make several improvements in sleep that make a real difference in my life.

I love, love, love my Fitbit Alta HR.

CBD products

It’s the biggest craze of 2019.  And for good reason.  It’s great for sleep and many other things (especially anxiety).  CBD oil and capsules are great for insomnia and can help with getting to sleep faster and staying asleep longer.

My favorite CBD product specifically for sleep is the CbdMD brand and the name of the product is “CBD PM Oil” which combines CBD with melatonin, as well as Valerian root, Passionflower extract, Cascade Hops, Chamomile flower and Lemon Balm. 

Learn a lot more in my recent CBD article and find out why I’m fan.

Sleep Stories with Calm App

Sleep Stories are meant to take you back to a simpler mental state and let your brain relax and transition from a busy day into time for deep rest, just like bedtime stories did when you were young.

Stories are read in a very soothing tone and carefully designed to ease and lull the mind. The free version of the app has a few stories about things like lavender fields or magical waterfalls, and the full version has more stories.

 

Coffea Cruda

Homeopathy is a natural system of supplements that has been around for at least 100 years. Homeopathic remedies are inexpensive, small pellets dissolved under the tongue.

Coffea Cruda is a homeopathic derived from the coffee bean. It is very useful for the person who has mind racing that gets in the way of sleep. I leave mine right on my nightstand.

This product and recommendations for use can be found at most health food stores.

Badger Sleep Balm

At bedtime I use this soothing balm made of organic Bergamot, Lavender and other calming essential oils. It works topically and I also put it on my lips, nostrils and under my nose for aromatherapy.

Guided Mindful Belly Breathing Meditation 

This product showed up on my favorite list of products for anxiety too.

It seems a little weird to list my own product as a favorite, but this Mindful Belly Breathing Meditation.  It calms the nervous system so well that many people swear by the guided audio meditation for use before bedtime to fall asleep.

My Favorite Products for Anxiety and Happiness

This is the first time ever I am revealing my own personal Favorite products that I use and recommend for:

1. managing anxiety
2. keeping my head on straight (i.e. being happy, peaceful and joyful!)

I see these products as adjuncts to having a toolbox of “what can I do” strategies which is the foundation of effective anxiety management. My blog is full of tools that can help you create your foundation.

On top of that foundation, here are a few of my current favorite products (not in any particular order):

Peace and Calming essential oil

I’m a big fan of therapeutic essential oils. This one by Young Living is particularly relaxing, while uplifting my mood at the same time. I diffuse it for aromatherapy, or blend with a carrier oil to apply topically.

“Self-Compassion: The Proven Power of Being Kind to Yourself”
By Dr. Kristin Neff

Being kinder to yourself can definitely decrease anxiety (which so often comes with harsh, negative self-talk that only makes matters worse).

I was blessed to attend training in Mindful Self-Compassion personally with Kristin. I predict Self-Compassion will be the new Mindfulness – you read it here first folks 🙂

BONUS Hot off the press: “The Mindful Self-Compassion Workbook: A Proven Way to Accept Yourself, Build Inner Strength, and Thrive.” Loaded with interactive tools and techniques. I just ordered it!

Guided Mindful Belly Breathing Meditation

It seems a little weird to list my own product as a favorite, but this Mindful Belly Breathing Meditation really is the most effective tool I know for anxiety, and I really do use the technique myself.

I get so much feedback confirming it is so much easier to do this kind of meditation and breathwork with my guided audio meditation.

It has helped many create a daily meditation practice, plus lots of folks have put it on their phone for on-the-go use in anxiety-provoking situations such as travel.

Epsom Salt

Great for calming the anxious nervous system and relaxing physical tension that often come along with anxiety. I love it in my Ultrabath

Oprah’s SuperSoul Conversations Podcast/App

Download this free app to feed your spirit with a fantastic selection of short interviews with thought-leaders, best-selling authors, and spiritual luminaries, as well as health and wellness experts.

Light Box 

Research shows the effectiveness of light therapy to help improve mood, reduce negative thinking and irritability, and increase energy levels. I use my light box all year round, but especially in winter.

I have 2 different lights: Philips goLITE BLU and Northern Light Technology Travelite.

*Be sure to read the instructions and warnings for the light box you choose. Light therapy is not recommended for those with mania or bipolar disorder, or those with various eye conditions

Read my full article about light therapy HERE

Gelsemium Sempervirens

Homeopathy is a natural system of plant-based supplements. Several different brands are available at many health food stores. Homeopathic remedies are gentle, inexpensive, small pellets dissolved under the tongue.

Gelsemium is commonly used for calming anxiety, and many of my clients get relief from it.

This product and recommendations for use can be found at most health food stores.

Power Thought Cards
By Louise Hay

I’m a huge Louise Hay fan! Each of these 64 vibrant cards contains a powerful affirmation on one side and a visualization on the other to enlighten, inspire, help you find inner strength and love yourself.

 

See a Functional Medicine Practitioner

If a doctor has ever told you that anxiety is “all in your head” or that “there’s nothing wrong with you,” it might be worth investigating a functional medicine approach.

Functional medicine is a different way of looking at wellness and health which focuses on resolving the root cause of imbalances rather than traditional medicine which focuses on disease and symptoms.

For example, a good functional medicine practitioner can help identify when there are physical conditions contributing to anxiety. This could include all sorts of things such as thyroid disorders, diabetes, Cushing’s syndrome, adrenal exhaustion, mitral valve prolapse, high blood pressure, Lyme disease, hypoglycemia, low blood sugar, hormonal imbalances and more!

P.S. I can highly recommend my own functional medicine nurse practitioner, Cherri Schleicher of C&S Holistic Family Health and Wellness.

Do You Enjoy Your Life?

Do you enjoy your life? It’s a deep question… and one very much worth asking. Enjoying life is one of the great antidotes for anxiety so figuring out how to enjoy your life more can transform your life in many ways.

Consider these related questions:

• Do you believe life is meant to be enjoyed?
• Do you believe you are meant to be happy, and deserve to be happy?
• Is there really time to enjoy your life?
• What is life really about anyway? Enjoying it?

What Gets in Your Way?

If you’re not enjoying your life as much as you’d like, consider whether any of these factors are keeping you from the happiness you seek.

1. Time.

Are you too busy to enjoy your life, and if so, why? Crazy busy is a common mode of operating these days, and even seems like a badge of honor at times. But without enjoyment, what’s the purpose of all the crazy busy?

All the time management strategies in the world will not create more time. Only you can create more time for yourself through conscious (albeit sometimes difficult) choices.

Become the master of your time instead of the victim of “not enough time.”

2. Beliefs about life and your purpose.

One of my clients finds herself busy at work, and then busy with more work that needs to be done at home. She’s got lists of work, work, work which leave her unfulfilled.

We discovered an underlying belief… she doesn’t really believe that life is meant to be enjoyed. It’s full of work and responsibilities and the expectations of others. So, she asked: “Who says that it’s okay for me to just enjoy my life?”

Maybe there’s a better question: Who says it’s not okay to enjoy your life?

Perhaps people in your life have expectations of you. Perhaps you “should on yourself” and feel guilty if you’re not doing for others. Perhaps you feel bad about yourself if you’re not busy being “productive.” Perhaps enjoyment seems frivolous.

You can give yourself permission to enjoy your life!

3. Not knowing what makes you happy.

Sometimes what stops us from making the time to enjoy life is that we don’t really know what would make us happy. So, we fill our time with To Do’s and distractions…at least we get some satisfaction from checking off a To-Do list.

Figuring out what it would take to enjoy your life is actually harder than just keeping busy. It is completely worth the effort! Create a better picture of your own version of happiness/enjoyment. Then you will naturally find motivation and the ways to make the time for it.

4. Too much of a good thing = a bad thing.

I have another client who is a great planner and also a very social person, so she’s very good at filling any empty spaces with seemingly fun social activities.

Each one is fun in the moment. But add them all up and she is running around too much, saying yes to everything, and feeling stress and anxiety. She winds up feeling like she is not really IN her life in order to enjoy it.

Mindfulness and conscious choices can help us all enjoy life more. However, the call to make conscious choices invites you to know yourself well and to know what truly makes you happy.

5. I’ll enjoy my life after I get my work done.

Get everything done first, check the list twice and then you can enjoy life. What a trap. Inherited midwestern work ethics may play into this, as well as inherited family values.

Are those inherited values really the values YOU want to choose?

6. Autopilot.

There could be MANY different things that keep enjoyment elusive: subconscious thoughts, beliefs, feelings, habits, inherited values, past experiences, and more. Left unquestioned and unexamined, those things can create a life on autopilot with little sense of meaning, purpose and enjoyment.

Don’t let those things run your life on autopilot. Explore your inner world, and you’ll find out if limiting beliefs and assumptions about life are keeping you from your joy.

7. Anxiety

Anxiety is often connected to the feeling that there’s too much to do, never enough time, and never an end in sight. There is a way out of that endless loop of anxiety. Check out my holistic approach HERE.

Ironic Solutions You’ve Been Avoiding

In our “crazy busy” culture that keeps moving faster and faster each day, most of us want to:

o Get more done
o Be more productive
o Get rid of stress and anxiety
o Generally “toughen up” (to do more of all of the above)

We get in an endless loop of more To-Do’s and multi-tasking. It all seems to result in more stress, less sleep and less sense of accomplishment.

Is there anything that can be done to reduce all that stress and get off the hamster wheel?

Do the Opposite

It’s quite ironic that your solution is actually the opposite of what you think it should be. The ironic solutions are sometimes quite obvious. Other times we chalk up the ironic solutions as ridiculous and avoid trying them.

Problem: Want more productivity and want to accomplish more?
Ironic Solution: Learn how to develop a slow gear

Instead of constantly focusing on speeding up, doing more, and checking things off the list…slow down. Disengage from technology and to-do lists and future-oriented thinking for a little while each day.

You will become more present and focused when you return to the work at hand. Your mind needs time to process all the inputs (i.e. stress) of the day. With a quieter mind and a state of mindfulness, you will naturally become more productive. Ironically, it happens more easily when we slow down than when we frantically try harder to be more productive.

Problem: Want to get more done in a day? 
Ironic Solution: Sleep more

Not getting enough sleep can cause:

• irritability
• lack of mental clarity
• reduced executive functioning in the brain leading to:
        o poor decision-making
        o poor prioritization
        o poor analytical ability
• forgetfulness or memory loss
• brain fog
• reduced time management skill
• reduced productivity
• reduced focus
• depression (worsens all of the above symptoms)
• anxiety (worsens all of the above symptoms)

It’s easy to see how staying up later to get more done simply does not work in the long run. Ironically, doing that repeatedly will lead to getting much less done in a day (along with increased frustration).

Problem: Want to stop procrastinating on something? 
Ironic Solution: Stop avoiding it and go face it

This sounds so obvious that it can sound irritating. Here are examples of some very common situations that cause anxiety and are often avoided:

Di Philippi, MA, LPC, Holistic Anxiety Therapist, Milwaukee• driving, especially on the freeway or during rush hour
• public speaking
• social events where you might be judged or be put on the spot
• new situations (creating fear of the unknown)
• crowded situations where you might feel “trapped”

The more we find something uncomfortable, the more we avoid it. Yet avoidance is the worst strategy. The situation will continue to have power over you the more you avoid it.

The ironic solution in psychology terms is called Exposure and Response Prevention (ERP) or Exposure therapy. ERP is a part of Cognitive Behavior Therapy (CBT). It provides a very safe and systematic way to face those things that feel like demons. With avoidance, the demons always live on.

Problem: Want to be stronger and tougher in times of stress?
Ironic Solution: Learn and practice self-compassion

Do the opposite of what your inner critic says. Stop being so hard on yourself and demanding that you just “buck up” and “get over” the difficult and stressful parts of life.

An article in the Washington Post titled “Be Kinder to Yourself” explores this concept of self-compassion. It talks about a 2017 study that found that people who have higher levels of self-compassion tend to handle stress better. Other research confirms this.

So, ironically, being kinder and gentler to yourself actually does make you stronger in the face of stress. Self-compassion makes it easier to move through stress. Practice quieting your inner drill sergeant.

Take Up Knitting (yes, you read that right)

There is evidence-based research that shows that knitting:

• Reduces anxiety (and depression)
• Lowers blood pressure
• Is as relaxing as yoga
• Increases sense of well-being

(based on research review by Knit for Peace)

 

10 More Great Ways to Love Yourself

Every February I write about how to love yourself. Being your own Valentine is the best gift you can give yourself.

Loving yourself is the gift that keeps on giving: when you love yourself more you can share more of that love with others in your life.

Here are some concrete ways to get started…

Gifts that Say I Love You to Yourself

1. 5 minutes of doing nothing. Many people actually find this one difficult. Sit down in silence with no devices or distractions. Close your eyes and give yourself permission to BE with no doing.

2. Say goodbye to the Joneses. Stop comparing yourself to others. Don’t dwell on others who put on their Facebook faces. Everyone is unique and there is no good that comes from comparing. You are valuable just the way you are!

3. Thank yourself. Real gratitude is seeing the gifts that are inside of you. Before bed each night, thank yourself for one really wonderful thing about yourself.

4. Get comfortable saying No. Know yourself and know your boundaries. Listen to your inner wisdom and give yourself permission to say no sometimes. If you learn to stop automatically saying yes to things that others want or expect from you, you will have more time to say yes to what YOU want. Don’t say yes when your inner wisdom says no.

5. Speak to yourself with kindness. Give yourself the respect you would give to a friend. Stop the internal critical dialogue, name calling and criticism. Give yourself the benefit of the doubt. Just like everyone else, you’re doing the best you can in any given the situation.

6. Stop stuffing your feelings. Your feelings matter! Emotions are part of being a human being. You have a right to all of your feelings, even the ones that other people may not like, and even the ones that can feel uncomfortable like anger and sadness. Honoring all of your feelings is part of honoring and loving yourself. Allow yourself to have ALL your feelings and express them in a healthy, respectful way.

7. Time alone. Both introverts and extroverts benefit from a little solitude, with no one to attend to but your incredible self. Do whatever you want with your time – it’s all yours!

8. Don’t Do. Not “doing” can be an important gift to yourself. Don’t do that one extra thing before bedtime, don’t stay up late on Facebook, don’t have that third glass of wine, don’t rush out of the house at the last minute frantic about being late, don’t spend 3 hours of your time to try to save a few dollars. Find something on your to-do list that you really don’t need to do.

9. Allow yourself to receive. Value yourself enough to say yes to offers of help, say yes to support, say yes to a friend who wants to buy you lunch. Receive gifts graciously. You deserve it!

10. Let imperfect be good enough. You are probably your own worst critic. We are all imperfect. We all make mistakes. We all have regrets. Give yourself a break and allow yourself to be like the rest of us human beings: perfectly imperfect.

Need more ideas?

Here’s 10 More Gifts that Say I Love You to Yourself 

And even More Ways to Love Yourself

Tulsi Tea

Holy basil, known as Tulsi, is an herbal plant known for its therapeutic power. Historically used as medicine due to its widespread therapeutic power, holy basil leaves are commonly regarded as anti-stress agents.

The leaves are made into tea known as Tulsi Tea which is used as a natural remedy for stress and anxiety. My favorite brand is Organic India, and I like the Turmeric Ginger Tulsi Tea.

Why You Can’t Stop Being So Crazy Busy

It’s no secret that being crazy busy week after week, month after month is one of the main contributors to anxiety.

Being too busy, and seeing no end in sight, is one of the biggest problems my clients need help with.

Most people try to solve this problem the wrong way. They try to become more organized, more efficient, more productive, better at time management, and better at multi-tasking.  They also cut back on sleep in order to get more done.

Any of this sound familiar?

And if they do figure out how to get the same number of things done in less time, then they fill up that extra time with more to do’s. Result: more stress and anxiety.

If doing too much is the problem, how can doing more be the answer? 

If you want to get to the root of this problem, I suggest you ask yourself some very important questions:

• What stops you from saying “no” to more things?

• Conversely, what keeps you saying “yes” to things?

• What stops you from drawing some boundaries?

• What stops you from making some downtime for yourself?

• How much choice do you have in being crazy busy? (Keep asking that one.)

• Have you tried sleeping more instead of less?

• If you had extra downtime, would you know what to do with it?

• Are you able to sit quietly and relax, if you wanted to?

• Does crazy busy get in the way of you really being present to the ones you love?

Payoff?

Perhaps the most important question to answer:

Is it possible you get benefits or a payoff from continuing to be so crazy busy?

Consider these common reasons why people perpetually stay busy (there are many other reasons as well)…

1. Discomfort with quiet time.
Some people feel so uneasy and just sitting idle with themselves – any distraction feels better than that anxiety and uneasiness.

In fact, scientific studies have shown that people would rather give themselves mild electrical shocks then spend 6 to 15 minutes alone with their thoughts.

2. Avoidance.
Crazy busyness helps you subconsciously avoid things you really don’t want to face. I’m talking about things like conflict, criticism, unhappiness, relationships and emotional intimacy, vulnerability, and fear of not being good enough. Avoiding all of that can definitely feel like a payoff.

3. Sense of importance.
Being busy gives you bragging rights. It has become a competition and a misplaced sign of success to be busier than the next guy.

Your Gravestone

What would you want inscribed on your gravestone? How about this:

She sure got a lot done!

Probably not. But crazy busy causes you to live your life in a way that puts the highest value on getting it all done.

What would you really like your gravestone to say? How would you like your loved ones to feel about the time you shared with them on this Earth?

That leads to the most important question… What’s one thing you can do today to help ensure that result?

Say Ahhh

This technique is adapted from author Jonathan Goldman. He says that simple, self-created vocal sounds such as elongated vowels like “ah”, “oh” or even an “mmm” humming sound can have profound and positive effects on your physical, mental and emotional states.

For example, Goldman says these sounds can:

1. Calm your nervous system, lower blood pressure and heart rate, and can reduce levels of stress-related hormones such as cortisol.
2. Increase melatonin, a hormone which helps us sleep at night.
3. Release endorphins—those self-created “feel good” brain chemicals.

Feeling stress or anxiety? Take a nice deep breath and sound forth with an “ah” a few times….or just hum for a minute or two. No one will hear you but you’ll feel a lot more relaxed almost instantly.