L-Theanine

L-Theanine is an amino acid which can provide relief of the tension and stress, and improve mood. It is also shown to promote alpha brain wave production – alpha brain waves are a sign of relaxed activity in your brain.

L-Theanine can be found in black, green, and white teas, and also is available in higher doses in supplement form.

Acupuncture for Anxiety

Chinese medicine and acupuncturists view anxiety as an imbalance in your organ system called “Shan You Si” meaning “anxiety and preoccupation.” This is believed to affect your main organs: Heart, Lung, Spleen, Liver and Kidneys. Each of these organs is related to different aspects of your emotions and different energy flows within the body.

Acupuncture restores the energy and functioning of those organ systems to restore balance to your emotional state and reduce anxiety. Most people experience deep relaxation during the acupuncture treatment itself, and after a series of treatments acupuncture can contribute to lower anxiety levels.

Your Health Today Affected by Childhood

The latest research is showing a clear connection between childhood experiences and various physical and mental health problems in adulthood.

Adverse Childhood Experiences (ACEs) are correlated with higher incidence of chronic conditions like: cancer, heart disease, autoimmune issues, obesity, COPD, liver disease, depression, and anxiety.

Adverse Childhood Experiences and Traumas

A lot of things could qualify as an Adverse Childhood Experience – anything which had an adverse effect on you, or a situation which caused you to have a traumatic reaction.

Now when I use the word “trauma” many people think “Oh I didn’t have a traumatic childhood, I wasn’t abused or anything.” There are many types of trauma so I use it the broadest sense of the word.

People automatically think of what we call “Big T” Traumas.”

These include obvious situations of threatened or actual injury, serious accidents, death of someone, losing a caregiver, homelessness, physical, sexual, and emotional abuse, physical and emotional neglect, substance abuse, or dealing with mental illness.

It doesn’t have to be something that happened to you. It can be something you witnessed, or something that happened to a caregiver, relative or friend.

Then there are a million different “little t” traumas.” Any situation which exceeds your capacity to cope in that moment can be registered in your brain as a trauma.

This can include things like: living in a chaotic household, an overly critical parent, an emotionally absent parent, gaining a new family member, being bullied, being belittled, moving to a new neighborhood, disagreements with significant people, accidents, unhappy or even depressed or anxious parents, or substance abuse in the family.

Both Big T Traumas and little t traumas are Adverse Childhood Experiences. Sometimes a traumatic situation could be a little t or a Big T, depending on your situation.

The Body Remembers

Babette Rothschild wrote a great book by that name.

Because of the way that Adverse Childhood Experiences are stored as memories in the brain, both the brain and the body remember them. They become part of your biology.

The same way you may emotionally try to put ACEs out of your mind and “move on,” your body may store the impact of ACEs away out of consciousness.

But many years later you may start to have physical expression of illness due to the unresolved trauma. In order to heal, both the physical illness and the unresolved trauma need to be treated.

Childhood experiences can contribute to cancer in adulthood? To heart disease? To Lyme disease? It seems so.

Treating cancer or heart disease or Lyme disease means treating emotional trauma too? It seems so.

Astounding Research Statistics

The Center for Disease Control (CDC) and Kaiser Permanente studied Adverse Childhood Experiences and correlated them with health statistics of participants over a lifetime.

Rates of disease for those with ACEs were found to be:

• 4.5 times higher for depression
• 3.5 times higher for heart disease
• 2 times higher for cancer
• 3 times higher for lung cancer
• 2.5 times higher for hepatitis
• 2.5 times higher for COPD

Disease rates were worse for those with multiple ACEs.

Risk of suicide was 12 times higher for those with multiple ACEs.

With two or more ACEs, you’re 100% more likely to be diagnosed with rheumatic diseases.

It’s Not All in Your Head

It is believed that the effects of trauma creates chronic inflammation in the body which contributes to a multitude of diseases. These are often diseases for which there does not seem to be an obvious cause (i.e. the doctors can’t explain it).

Sometimes it even surfaces as a mysterious set of symptoms that defies diagnosis. I see many clients who have seen a multitude of doctors who cannot figure out what’s really wrong.

Conditions are often misdiagnosed and patients are often made to feel that it’s all their head. Sometimes they have been told this directly. Sometimes doctors have refused to continue seeing them.

You Are Not Just a Body

We have long known there are emotional contributors to disease. These days we regularly hear how stress (an emotional state) contributes to and worsens so many diseases.

Anxiety (an emotional state) is correlated with many physical ills. 

Disease is not just physical because you are more than just your body. You are body-mind-spirit-emotions-energy. Real healing comes from tending to all of who you are.

Toe Tensing for Insomnia

Anxiety or tension keep you awake at night? You can draw the tension out of your body with the technique to alternately tense and relax your toes:

• Close your eyes and lay on your back.
• Bring your awareness to your toes.
• With as much tension as you can, pull all 10 toes back toward your face. Hold for a slow count of 10.
• Relax your toes.
• Count to 10 slowly.
• Repeat 10 times.

Anxiety: Addressing Root Cause (not just symptoms)

Anxiety produces a lot of very distressing “symptoms.”

These include (but are not limited to):

 Headache
 Nausea
 Diarrhea
 Lightheadedness or dizziness
 Heart palpitations
 Breathing difficulty
 Chest pain
 Numbing & tingling (especially arms and legs)
 Sweating
 Chills or flush (hot flash)
 Trembling
 Choking
 Insomnia

So, of course you want to get rid of those symptoms. But you have a choice:

A) You could get rid of the symptoms ONLY for now; or

B) You could get rid of the actual source of the problem, preventing both current AND future symptoms.

A) The Symptom Approach

Doctors tend to ask about symptoms. They have a precious few minutes to assess your symptoms and diagnose your problem.

Often they don’t ask:

• WHY do you think you are having those symptoms?
• What was going on in your life when they started?
• What’s going on in your life now?
• What are you thinking about when you have those symptoms?
• How are you feeling emotionally when you have those symptoms?
• How is your job?
• How are you relationships?
• How is your financial situation?
• How happy and satisfied are you with your life?
• What makes you happy? What makes you unhappy? What’s missing?
• What are your coping strategies?
• What stressful events are you facing at this time?
• What chronic stressful events have you been dealing with over the past 2 years?
• What support do you have (or not have) to help you work through current challenges?

I think they are missing out on finding the root causes of anxiety.

Actually, I’m not sure they are even looking for the root cause.

The primary tool they have to offer for anxiety is medication. Medication works at the level it is designed to work: at the symptom level – to give you some symptomatic relief.

Medication is NOT designed to resolve the root cause of anxiety.

That’s why people are told they have to be on medication forever. Anxiety medication does not prevent anxiety from coming back again….and again. So if that’s the only tool you’ve got, and then you stop taking it, your anxiety will likely come back. Thus, the dependence on it.

Have we lost sight of the real goal?

B) The Root Cause Approach

In my practice, the real goal is to put an end to the root cause of the problem.

Finally getting at the root cause of your anxiety automatically eliminates symptoms… and prevents them from coming back again and again.

 The latest and greatest neuroscience research is clear: The thoughts (neural pathways) and automatic responses (think fight-or-flight) in your brain are the root cause of anxiety.

Therefore, to resolve the root cause of anxiety you must: a) become aware of your thoughts and responses that create anxiety; and b) learn how to retrain your brain to think and respond differently.

Thus, it is no surprise that there are alternatives to medication which are proven by research to be equally or more effective than medication (with longer lasting results).

These have nothing to do with chemical imbalance. Instead, the most effective anxiety treatment addresses the root cause of anxiety thinking and anxiety responses in the brain.

Cognitive Behavioral Therapy (CBT) is the gold standard treatment for anxiety and panic attacks.

Skills Not Pills

Being free of pills for anxiety is very possible. I see it in my private practice every day. I have many clients who avoid having to start anxiety medication, as well as many who are able to taper off anxiety medication.

With Cognitive Behavioral Therapy (CBT), my clients learn exactly how to regain control of worry, negative thinking, fear, panic, and the monkey mind of anxiety.

I empower my clients with holistic skills, tools, coping strategies, and natural drug-free methods for eliminating panic attacks, reducing anxiety and improving sleep.

When they learn the tools to both address symptoms and resolve the root cause of the problem, then they find they don’t need medication.

Disclaimer: The topic of prescription medication can be a challenging one for many people. I encourage you to take responsibility for being fully informed and confident making the right healthcare choice for yourself. This article is not medical advice and does not replace consultation with a qualified healthcare professional of your choosing. Never stop medication without such consultation.

Insomnia Technique Bettter Than Counting Sheep

Insomnia from anxiety, worry or thinking too much?  Counting sheep is way too boring for your magnificent brain.  Try this technique instead:

Close your eyes and imagine drawing a big circle. 

• Inside the circle write the number 100 very carefully.  The number must touch the edge of the circle just barely and can’t go outside the circle. 
• Then write the word “deeper” outside of the circle.
• Now erase the number very carefully, as if your eyes were an eraser.  Be careful not to erase any part of the circle, just the number itself.
• Next write 99 in the circle
• Then trace the word deeper
• Erase 99
• Next write 98 in the circle
• Then trace the word deeper
• Erase 98
• Repeat and keep counting down backward until you fall asleep

P.S.  I’ve never made it to the 80’s!

Make a Worry Box

Part of the problem with worry is that it rolls around and around in your head.  It’s the hamster on the wheel.  Or the monkey mind that keeps you awake in the middle of the night.

Try getting those worries out of your head and into a Worry Box.  Take any box and decorate it as you like and put a label on it:  Worry Box. 

When you identify a worry, write it on a piece of paper and put it in the worry box.  When your monkey mind wants to worry about it, go get the piece of paper out of the box.  Make a rule for yourself: You can only worry about it while you are sitting there with the paper in hand, sitting next to your Worry Box.

This technique works well in combination with setting aside “worry time.” [Read more about that HERE.] 

Mindfulness / Self-Compassion to Calm Anxiety

loveyourselfmore-stencilSelf-compassion is part of Mindfulness, and it helps to reduce negative thinking and rumination (obsessive or repetitive thinking) while activating the self-soothing states of the brain.

A core component of self-compassion is the understanding that you are not alone in what you are experiencing.

Put both hands on your stomach and remind yourself that anxiety is actually a common part of the human experience.  You are not alone in what you are feeling and struggling with right now. In this very moment, there are thousands if not millions of people who are experiencing the same or very similar feelings. You are not alone.

(*Adapted from and thanks to Elisha Goldstein, PhD)

“Just Think Positive” Doesn’t Work

Negative thinking is a big problem with both anxiety and depression. It’s so easy for the mind to get stuck in habitual patterns of seeing the negative.  The mind can dwell, or even obsess, on worst case scenarios.  In fact, the fight-or-flight mechanism in your brain is programmed to do just that.

Have you ever been stuck in negative thinking only to have a friend or family member say “just think more positive!”  

Well…duh.  If you could do that, you would have already done it.

newmindset-dreamstime_xs_52555226It is possible to transform negative thinking, but you need to learn HOW to turn your thoughts around to get a new mindset. That doesn’t just happen automatically.  And it doesn’t happen by merely telling yourself to think more positive.

It’s pretty impossible to “just think positive” without learning some specific ways to reframe your thinking.  (This is the whole basis of CBT – Cognitive Behavioral Therapy).

Bottles: Half Empty or Half Full?

My Vipassana meditation teacher told a story of a mother in India with three sons…

She asked her first son to take an empty bottle to the market and have it filled with oil and she gave him three rupees to do so. Her son had the bottle filled and on his way home, he stumbled and half of the oil spilled out of the bottle. He became very upset and ran home crying.  Because he thought he was a failure, he felt shame and guilt and he was afraid to tell his mother what had happened.

Next the mother asked her second son to take an empty bottle to the market and have it filled with oil and gave him three rupees also. This son also had his bottle filled, but the same thing happened. He fell on the way home and spilled half the oil. But this second son was so happy that there was still half of the oil left in the bottle that he ran all the way home smiling.  He told his mother: “Look what happened – I stumbled but I was able to save half of the oil!”

Finally, the mother asked her third son to do the same thing. Unfortunately, the same thing happened to the third son. He ran all the way home very excited. He told his mother: “Look what happened – I stumbled but I was able to save half the oil! Now I can just get an odd job tomorrow and earn enough money to refill the whole jar!”

halfemptyhalffull-stencilThinking: Half Empty or Half Full?

Were the bottles of these 3 boys half empty or half full?

Was their thinking half empty or half full?

The human mind is wired to see the negative first – the bottle is half empty.  But you can train yourself to also see something good in your situation.

• Gratitude is one way to shift out of a negative mindset.

The third son was surely upset about spilling some of the oil.  But he quickly found something to be grateful for in his situation.

Negative thinking keeps you stuck.  Gratitude opens doors to a new mindset. A new mindset is necessary to make change and to get new results in your life.

• Taking positive action is another effective way to turn negative thinking around.

By adding positive action (getting an odd job tomorrow) to a seemingly negative situation, the third son did not get stuck in half empty thinking.  He was able to turn his thinking around and move on with a new mindset.

Next time you find yourself dwelling on a half empty situation, ask yourself:

What is one positive action I could take any way?

One small action can create enough shift for you to start turning those thoughts around, so you can start seeing your glass getting fuller by the minute.

• Imagine a Silver Lining

Close your eyes and ask yourself:

• If I could dare to hope for just one positive thing in this situation, what would it be?
• If I had one wish that could be granted in this situation, what is one positive outcome, or positive aspect, that I would wish for?

Let yourself imagine it even if you can’t see how that one positive thing could actually become possible.  Imagination changes the way the neural pathways in your brain fire up, making way for new thoughts.

Stop Negative Thinking with CBT

cbtthinkingprocess-dreamstime_xs_36181364The best long term strategy for getting rid of negative thinking patterns is Cognitive Behavioral Therapy (CBT). 

With CBT, you learn to:

1) correctly identify distorted, negative “stinking thinking”
2) shift negative thinking by refuting it with more accurate, logical thoughts
3) learn very specific tools and strategies to turn negative thinking around and lessen its power over you

By refuting negative thinking over and over again, the neural pathways in your brain literally change and the negative pattern diminishes over time.  Read more about CBT for Negative Thinking

Take Micro-Breaks

In all the busyness and doingness of your day, stress and anxiety continually build up. Your mind and body need more breaks.

Try taking micro-breaks many times a day, perhaps even many times an hour. Micro-breaks can last for just 5-60 seconds at a time. You can try many different things on your micro-breaks.

Here are a few ideas to get you started:cloud-stencil

• Stand up and stretch
• Stare out a window
• Close your eyes
• Breathe in through your nose and out forcefully through your mouth
• Step outside and look at the clouds
• Give yourself a quick hand massage
• Drink a glass of water
• Visualize the best part of your last vacation
• Imagine a peaceful nature scene – by mountain, lake, river, forest

 

Here’s what NOT to do on your micro-breaks:to-do-buster-stencil-default

• Do not multi-task
• Do not use any electronics
• Do not look at your To Do List
• Do not make a mental To Do List
• Do not eat junk food
• Do not talk to someone else