In a previous newsletter on breath I briefly mentioned the effects of stress on the body and ways that mindful breathing can help reduce the stress response. But I wanted to dive deeper on anxiety, the ways it shows up in our lives, in our bodies, in our minds, and ways in which we can reduce it.
Last week Dr. Sarica Cernohous and Brittany Petrick started their first biweekly broadcast covering this topic. Take a look at the video below to see what they said about anxiety, and stay tuned by following the broadcast on AllSocial to make sure you don’t miss the next one.
The Stress Response – Anxiety Explained
Anxiety is a normal function in the body. It is a response to stresses that occur throughout our lives. This stress response or feeling of anxiety has its benefits in situations that are life threatening or dangerous because it floods the body with stress hormones that bring us into the “fight or flight” state. In this state more blood and oxygen is pumped through the brain and body to keep you alert and prepare your muscles to run away or fight off the perceived threat.
This stress response begins in the brain where the amygdala (center of emotional processing) notifies the hypothalamus (the body’s command center) that danger is afoot. The hypothalamus, who communicates messages to the rest of the body through the autonomic nervous system, initiates the fight or flight response by first signaling the adrenal glands to release epinephrine (adrenaline) into the bloodstream, sending a surge of energy through the body. This surge produces some physiological shifts: Heart rate and blood pressure increase, breathe becomes rapid, small airways open up to allow in more oxygen, the body increases oxygen flow to the brain to keep the mind alert and awake and to sharpen the senses.
The surge of adrenaline also cues the increased production of glucose to the body to provide it with enough nutrients and energy to sustain action.
After the first wave, which typically occurs so fast that we don’t have time to fully register the nature of the threat, if the pressure or threat is still present, the hypothalamus sends more signals to keep the body in this fight or flight stage. A chain reaction of hormones are released from the hypothalamus, pituitary gland, and adrenal gland which leads to the release of cortisol to keep the body on high alert.
Its truly amazing how quickly our body can turn on this state to fuel our bodies for proper response. But this response is only meant to be temporary. When the threat is gone, our bodies recover by flipping off the sympathetic nervous system and dropping us into the parasympathetic nervous system, or “rest and digest” state. This switch is how our body can recover from the stress, and the physiological response that ensues, to bring us back to health/balance.
But what happens when the switch of the sympathetic nervous system stays turned on?
Living with Stress
When we hold onto stress and stay in this fight or flight response for longer than our bodies are designed to (which majority of us do), it can have a negative impact on our health.
Below are some of the ways stress can affect us (taken from the slides in the video above):
- Exhaustion
- Headaches
- Fatigue
- Lack of energy
- Muscular tension
- Back ache
- High blood pressure
- Upset stomach
- Indigestion
- Change of appetite
- Eating disorders
- Increased consumption of substances (tobacco, alcohol, drugs)
- Sexual dysfunction
- Low libido
- Inner tension
- Bad temper
- Moodiness
- Listlessness
- Irritability
- Nervousness
- Difficulty concentrating
- Feeling loss of control
- Deppression
- Anxious moods
- Nervous habits (nail biting)
- Feeling prone to make mistakes
- Inability to show up or be present for responsibilities (work, family, etc.)
Managing & Reducing Stress
In our day to day lives, when so surrounded by responsibilities, deadlines, expectations, and fast paced lifestyles, what can we do to reduce stress, and return to a healthy balance?
Sleep
Giving the body enough sleep is like giving the body the reset it needs to function normally. Think about it: if you are constantly in a state of stress and your body is tense throughout your day, and you only give it 5 or 6 hours to sleep before waking up and doing it again, your body will wake up with more and more tension each day, continuing to build from the days before. The build up that occurs does not have the chance to neutralize if you aren’t getting enough sleep, or the right kind of sleep. So make sure you allow enough rest each day for your body to recover.
For more information on this you can check the previous newsletter on sleep.
Exercise
Daily movement is important in modulating stress hormones. Getting 30 minutes of easy to moderate movement can go a long way in helping the body ward off stress. Just know that moderation is also important. Working out too hard, too long, or too often can actually increase stress in the body and lead to adrenal fatigue.
Break a sweat, get your body moving, but don’t overdo it.
Breath-work and Meditation
As I mentioned in the newsletter on breath, this is one of the quickest ways we can move out of the sympathetic nervous system and flip on the parasympathetic. Pursuing passive activities such as mindful breathing and meditation restore our bodies through the rest and digest state. They also awaken a deeper awareness of self so that we can understand when our body is feeling stress, analyze where we are feeling it, and make the conscious decision to deepen the breath and relax, rather than spiral into the stress response.
Other Activities that Reduce Stress
Some additional activities that Dr. Sarica mentioned in the video for this week are:
- Reduce caffeine intake
- Journal about your stresses and what you are grateful for
- Spend time with people you enjoy, trust, and who lift you up
- Laugh Be OK with setting healthy boundaries for yourself
- Don’t procrastinate
- Get outside, soak up a healthy amount of Vitamin D, and enjoy nature
- Practice mindfulness
- Healthy physical contact (touch) with people you love and trust
- Spend time with your pets
Nutrition
Nutrition is so incredibly important, but is a huge topic to cover, so I won’t go into detail this time around. However, making sure you get enough whole foods, healthy fats, protein, B vitamins, minerals (especially magnesium), Omega 3’s, and antioxidants, as well as reducing or eliminating your consumption of sugar, simple carbs, inflammatory foods, and allergens is a great way to start.
Remember, we are what we eat, or rather what we absorb, so your nutrition plays a big role in your body’s ability to reduce stress and navigate life in a healthier way.
Herbal Allies
Our plant friends really come in handy when it comes to the stresses in our lives. In fact, there is a whole category of herbs called adaptogens that deal with just that.
Adaptogens build up the body’s defense against external or internal stressors, improve resilience, can help us sleep (if anxiety keeps you awake), and help the body adapt to our inner and outer environment in a healthier way.
Below are a list of some well known adaptogens you can look into to aid with stress:
- Rhodiola rosea (Dr. Sarica goes into detail about this one in the video)
- Lemon balm
- Maca root
- Ashwagandha
- Reishi
- Holy basil / Tusli
- Schisandra berry
- Shatavari
- Astragalus
- Licorice root
- Eleuthero
- Cordyceps
- Codonopsis
For those of you who have a hard time sleeping and need assistance in relaxing you can also consider herbs such as:
- Vervain
- Passionflower
- Scullcap
- Kava kava
- Hops
- Cherry blossom
Keep in mind, herbs shouldn’t be used as a crutch for continuing stress tendencies without change, but rather to be used in conjunction with other healthier changes you make to reduce stress in your life.
Aromatherapy
Essential oils are such a powerful tool when it comes to stress and mood. For this purpose my suggestion would be to diffuse the oils or try them out in a bath.
Remember essential oils are a potent form of plant medicine, some oils can be sensitizing to the skin or have contraindications, so use sparingly and make sure you know which oils are right for you.
Below is a list of some of the suggested essential oils that can help to boost mood, make you feel relaxed, increase feelings of peace, release tension in the body, or calm the nerves and thoughts (most of which are mentioned in this weeks video):
- Lavender
- Valerian
- Chamomile
- Bergamot
- Lemon balm
- Vetiver
- Holy basil (Tulsi)
- Sweet basil
- Frankincense
- Ylang ylang
- Rose
- Geranium
- Clary sage
- Marjoram
- Fennel
- Jasmine
- Copaiba
- Litsea cubeba
- Petitgrain
- Douglas fir
How Can We Better Serve You?
We know that anxiety has been peaking with the state of the world and the rise of COVID-19 so we wanted to take a moment to discuss ways in which we can better serve you.
As you read on and continue to come in for your visits, I think its very important to keep an open mind and stay in a space of compassion for yourself and those around you.
There is a lot of uncertainty circling around regarding COVID-19 and an overwhelming amount of information and misinformation surrounding us daily. With that, it is exceedingly difficult in these times to discern what is “right.” And the thing is, what is right for you, may not be what is right for everyone else. We are all unique, with their own personal, health, and family circumstances, and our goal through this all is to accommodate everyone the best we can and keep everyone safe, healthy, and welcome.
Please know we are open and welcome to receive and address any questions or concerns you have, or any ideas you have about ways we can do better, so don’t ever hesitate to reach out to us.
Current Measures We are Taking
What measures are we taking?
- Sanitizing surfaces/seats in the rooms between patients
- Changing the sheets on the treatment tables between patients
- Practitioners are wearing masks during treatments/appointments
- Social distancing by allowing only one person to wait in the lobby at a time, and offering the back room couch or chairs when more than one person is present
- Prohibiting extra family members or kids to be in the office during appointments (unless discussed with and given the OK from us first)
- Offering to save credit cards on file for no contact charging of appointments, products or herbs.
- If you would like this option, you can either call us, or notify us when you come in next
- Offering mailbox pickup for product, herbs by using the card on file.
- Requiring patients receiving massages to wear masks while face up
- This is not required for acupuncture
- Offering online herbal consults to continue to support patients who are not comfortable coming in
- Being open and welcoming to all patients regardless of limitations, beliefs, or health restrictions surrounding mask wearing
New Option for Patients (not a requirement)
In addition to the measures we have been taking, we want to offer a new one to you, not as a requirement, but as an extra option for those who prefer it.
When coming in for your appointments, if you are not comfortable waiting in the lobby or back room, you can:
- Text us when you arrive to let us know you are here
- When the room is sanitized and ready for you, we will call you to let you know to come in and which treatment room you will be in
Information On Mask Wearing
The topic of masks has been one of concern, and something we would like to address. Knowing this can be a touchy subject, we want you to know that our goal for this section is to simply provide you with more information (and possibly another perspective to explore) as well as help you feel supported whether or not mask wearing is a healthiest option for you.
As a clinic, we do feel an obligation and responsibility to keep you all informed by providing all sides of health resources that you may not be receiving. As you may be aware, there has been a drastic increase of conflicting information and an essence of fear populating mainstream media, especially in regard to public health and safety. So as mask wearing becomes mandated throughout America, we believe its important to look into some of the potential negative side effects of wearing masks that may not be showing up in your news feeds.
If you are interested in new perspectives, have had questions about the efficiency of masks in this time, want to know more about the effects of oxygen reduction and increased carbon dioxide, or if you just want more knowledge to make the most informed decisions for your health , check out the links and information below. However, if you prefer to skip over this part you are more than welcomed to, we just want to let you know all the facts and findings to make sure you stay as healthy as possible, all sides and all beings considered.
Below are some resources for you (borrowed from a recent newsletter from Dr. Sarica Cernohous):
- New England Journal of Medicine:”We know that wearing a mask outside health care facilities offers little, if any, protection from infection.”LINK HERE
- OSHA says masks don’t work and violate OSHA Oxygen Levels (PeggyHall from TheHealthyAmerican.org does an INCREDIBLE job of reviewing state and federal guidelines and discussing hypoxemia in this video) LINK HERE
- OSHA SAYS MASKS DON’T WORK –And Violate OSHA Oxygen Levels
- CAL-OSHA Regulations: “Cloth face coverings do not protect against COVID -19” (Note this statement is immediately followed by a completely opposing position in the text–they don’t protect, but the CDC has issued guidelines everyone should use them) LINK HERE
- FDA – “Even a properly fitted N95 mask does not prevent illness or death” LINK HERE
- CDC — “There is no scientific evidence for healthy people wearing masks.” Watch “CDC Mask Deception”
- Neurosurgeon Dr. Russell Blaylock : “There is no scientific evidence that masks are effective. If you are not sick, you should not wear a face mask.” LINK HERE
- Columbia University: Psychological Harms of Face Masks: “Many young children burst into tears or recoil when someone wearing a mask approaches. By putting on masks, we take away information that makes it especially difficult for children to recognize others and read emotional signals, which is unsettling and disconcerting.” LINK HERE
- US Surgeon General Jerome Adams: “Masks are not effective in preventing the general public from catching coronavirus.” LINK HERE
- Dr. Anthony Fauci: “People should not be walking around wearing masks. Masks do not provide the protection people think they do.” LINK HERE
- WHO, Dr. Mike Ryan: “There is no specific evidence to suggest that the wearing of masks by the mass population has any potential benefit. In fact, there’s some evidence to suggest the opposite in the misuse of wearing a mask properly or fitting it properly. LINK HERE
- US Department of Labor — OSHA: “Oxygen deficient is any atmosphere that contains less than 19.5%.” This happens when the oxygen is displaced by inert gas such as CARBON DIOXIDE and is the leading cause of FATALITIES.” Masks, as shown in research referenced above, reduce oxygen and increase carbon dioxide in the immediate atmosphere of the mask-wearer. LINK HERE
- Do you want to dig deeper? ABOUT MASKS
Regardless of your stance we still want you to feel supported at our clinic and through these newsletters.
Our goal is to keep you informed as well as hold and encourage compassion and support in this time, regardless of perspectives.
We hope that in the world of misinformation and uncertainty that you can foster more compassion in your life by greeting the world each day with an curious mind, an open heart, and a desire to better understand.
Thank you for staying with us through such anxious and uncertain times. We hope that you have found the tools, information, and understanding you need to foster more peace in your life.
Wishing for you all abundance, health, peace, and love.
With gratitude,
The Harmonizing Healthcare team