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Yoga has many different benefits for the mind and body. In this post the focus is going to be on the benefits yoga has for mental health, especially anxiety.

Anxiety and chronic stress can leave a person feeling spacey and ungrounded. My favorite aspect of yoga is how it helps me feel more grounded and centered. When we can slow down and connect to our breath like we do in yoga we calm the nervous system and send the signals of safety to the brain.

This moves us from the fight or flight response to the rest and digest mode of our nervous system. Rest and digest is where we heal and repair. This is the part of our nervous system we want to be in most of the time.

Yoga is a really great tool to use when you’re struggling with anxiety or stress. Moving with the breath will help bring you into the present moment where you can begin to feel calmer. The better you get at staying present on the mat, the easier it is to come back to the present moment off the mat.

Yoga Poses

Here are 6 different Yoga poses you can do today to help alleviate your stress and anxiety. You can do these poses separate or one after another for a great stress banishing short yoga flow.

Cat/Cow

The dynamic movement of cat cow is perfect for grounding you, when you bring your attention to the movement syncing with your breath this brings your awareness to the present moment. The act of moving with your breath also stimulates the vagus nerve. Calming you down.

How to: begin on your mat in tabletop position. coming into hands and knees on the mat shoulders directly over wrist and hips in line with the knees. As you inhale drop your belly to the mat, bring your gaze upward as your shoulder blades drop away from the ears coming in closer together. Exhale as you round through your back pressing into your hands to bring your chin closer into your chest spreading the shoulders out wide. Repeat.

Childs Pose

Childs pose is a great pose to gently stretch through the hips where we tend to store tension and stress, but it’s also a great way to feel supported and grounded. It’s also another great pose to connect with the breath.

How to: begin in tabletop again, then bring your big toes together to touch and your knees as wide as the mat. Slowly begin to send your hips back to meet your heels as you stretch your arms to the top of your mat lowering your forehead down to the mat. I like to enjoy some movement here like rocking my head side to side giving my forehead a message (another place we hold tension) and stretching my arms out to the left and right sides of the mat creating space in the left and right sides of the body.

Downward Facing Dog

Downward facing dog strengthens and stretches the shoulders, another place in the body we can hold tension and stress.

How to: begin in tabletop position and tuck your toes under as you send your hips up and back pressing into all five fingers as you bring your gaze back through your feet, pressing into your heels, its ok to keep your knees bent here and if your heels don’t touch the mat. Breathing deeply here, with every exhale lower your chest closer to the mat. You’re welcome to find some movement in this pose by extending one leg at a time pressing that heal to the mat as you increase the bend in the opposite leg.

Pigeon Pose

Pigeon pose stretches the glutes, hip flexors and hip rotators. The hips are a main storage house for stress and other negative emotions. Stretching a releasing the hips can help you let go of these stored emotions.

How to: begin in downward facing dog inhale as you press your right heal into the mat and lift your left heal straight up and back. Exhale and bring your left knee to your left wrist allowing your left leg to rest on the mat (keeping your knee bent will protect your knee in this pose). release your right leg keeping it extended to the back of the mat. keeping your right foot, ankle and hip in one straight line. You can stay up on your hands or elbows or feel free to lower all the way down bringing your forehead to your left knee or the mat. Hold this pose for as long as you like. Repeat on the other side.

Happy baby

Happy baby is another great hip opening pose that allows for a deep hip stretch. This pose also stretches the spine and it is a grounding pose.

How to: Begin laying on your back on your mat. Bring your knees into your chest. Open your knees out wide to your armpits, as you reach your hands to grab your ankles, peace fingers to big toes or grabbing the outside of the soles of your feet with your hands. Gently press the soles of your feet to the ceiling as you pull your feet down with your hands. Breathing deeply here. Slowly rocking from side to side if that feels good to you.

Savasana

This is most important pose of yoga. This pose allows for integration of your practice, calms the mind and relaxes the body.

How to: begin lying on the mat with your knees bent and soles of the feet flat on the mat. Bring your feet out as wide as the mat and allow your knees to come together. place one hand on your heart and the other on your belly and just begin to deepen your breath here. slowly shift your knees to the right then shift them to the left allowing your feet to slide towards the front of the mat. moving your knees back and forth until your legs are lying flat on the mat. bring your arms out several inches from your body palms up allowing your feet to fall naturally. draw your shoulders blade in and closer together. relax your forehead, relax your jaw, relax your shoulders and just focus on your breath, in and out. remain in this position for at least 3-5 minutes or longer.

_{Disclaimer: The information contained in this post is not meant to diagnose or treat any medical condition. If you have any medical or psychiatric concerns, please seek the advice of a licensed healthcare provider.}

Related Content

If you’re struggling with anxiety, check out my other posts that I think will be of value to you.

20 Affirmations to Boost Confidence Despite Anxiety – SoulMedicinals

Vitamin B12 Deficiency Anxiety: What You Need to Know. – SoulMedicinals

Magnesium deficiency and Anxiety: 4 Reasons your Body Needs It – SoulMedicinals

Adrenal cocktails are beverages that contain essential vitamins and nutrients that the adrenal glands need to function properly. This includes vitamin C, sodium and potassium. These essential nutrients nourish the adrenal glands by giving them exactly what they need to function optimally and produce the hormones the body needs to thrive.

Disclaimer: Please note this post may contain affiliate links. This means I may receive a commission if clicked at no extra charge to you.

There are several different ways to create a good adrenal cocktail, but I’m going to share with you my favorite way to make it.

Typical adrenal cocktails include orange juice (vitamin c) salt (sodium) and cream of tartar (potassium)

I make mine differently and I will explain why as I list the ingredients I use.

INGREDIENTS

1. Orange juice: I still use orange juice in mine but just a splash. For vitamin C I use Ascorbic acid powder. I’m currently using this kind. However, after some recent research I have discovered that a whole foods vitamin C is better, like this one. Just follow the directions on the label.
2. Salt: for sodium I use Redmond Real Salt. It’s derived from an ancient seabed in Utah, it’s completely natural and packed with minerals the body needs.
3. Potassium: To get plenty of Potassium I use coconut water in place of cream of tartar. I think this is the best way to get potassium. Cream of tartar is derived from wine-making processes and can cause adverse reactions in some individuals. Plus, coconut water is very hydrating, which is also great for the adrenals. This is a good brand from Amazon. I really like the Kroger brand as well. See pictured below:

DIRECTIONS

Start off by pouring 6-8 oz of chilled coconut water into a glass. Trust me you want your coconut water chilled. Add in a couple splashes of orange juice. you could always add more orange juice to taste. I like to use less because orange juice is high in sugar. Then add a quarter of a tsp of Redmond Real Salt for sodium and the daily dose of vitamin c powder as per the label. After you add all the ingredients into the glass, stir well and enjoy!

Adrenal cocktails are best taken around 12-2 PM away from meals to allow for optimal absorption of the vitamins and minerals.

EXTRA INGREDIENT

I add another ingredient which isn’t in a typical adrenal cocktail, but I know from personal experience it is very important. This component is MAGNESIUM. Magnesium is vital for healthy functioning of not only the adrenal glands, but our bodies overall response to stress. you can read more about magnesium in this blog post. I use this kind. I just follow the directions on the label adding the drops directly into the adrenal cocktail.

My Story

I’ve been drinking one of these adrenal cocktails every day for over 6 months now. When I was struggling with severe fatigue sometimes, I would have 2 a day depending on how I felt. Drinking this adrenal cocktail wasn’t a quick fix but it was a major part in my adrenal fatigue and burnout recovery.

I hope you like this recipe too!

I wish you love on your healing journey friend.

_{Disclaimer: The information contained in this post is not meant to diagnose or treat any medical condition. If you have any medical or psychiatric concerns, please seek the advice of a licensed healthcare provider.}

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9 things you need to know if you suffer from anxiety – SoulMedicinals

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20 Affirmations to Boost Confidence Despite Anxiety – SoulMedicinals

If you’re struggling with anxiety and chronic stress, chances are your adrenal glands are burnout to some degree.

The Adrenal Glands

The adrenal glands are small organs that sit on top of both kidneys. The adrenal glands produce several different hormones our bodies need to stay alive and thrive. Hormones are the bodies chemical messengers that travel by the bloodstream.

The adrenal glands produce the hormones cortisol, aldosterone, adrenaline, and noradrenaline. They also make androgens and estrogen (male and female sex hormones).

All of the above-listed hormones have many jobs inside the human body. These include blood sugar and blood pressure balance and aiding in the body’s ability to turn food into energy. They also help in facilitating a healthy response to stress and illnesses.

Adrenal fatigue occurs from chronic exposure to stress. This can and will look different to everyone. Is it mental stress? Environmental stress? Chemical stress? The list can go on and on.

Chronic Stress

When our bodies are exposed to chronic stress it keeps the body in a heightened state of arousal within our nervous system. When we are in a heightened state of arousal or in what is known as fight or flight our bodies release the stress hormone cortisol and adrenaline from the adrenal glands.

Our bodies are designed to respond to stressful events this way. The fight or flight response of the nervous system is in place to keep us safe from harm, like giving us the strength to run away from a tiger. The human body is not meant to stay in this state on a regular basis, or for long periods of time. Unfortunately, the stress of our daily lives causes a lot of people to react to the bills like our ancestors did to a bear.

The problem is our bodies don’t know the difference and because of this our adrenal glands can’t keep up with adequate release and production of our stress hormones. This leads to adrenal fatigue. When the adrenal glands can no longer produce and supply the hormones that we need to stay healthy several different problems can arise like:

• Fatigue
  • Body aches
• Unexplained weight loss or weight gain
  • Low blood pressure
• Headaches
  • Pots like symptoms: lightheadedness, heart palpitations
• Blood sugar crashes
  • Insomnia
• Brain fog
  • Digestive issues

Healing Adrenal Fatigue

Proper stress management is key in healing and preventing Adrenal fatigue. Ensuring good quality sleep on a regular basis, eating healthy well-balanced meals and supplementing essential vitamins and minerals (like Magnesium and B12) are great ways to support the body and the adrenal glands. It’s also important to look at factors outside of stress, like chronic infections and environmental exposures, for example, mold.

My favorite way to nourish my adrenals daily is by drinking adrenal cocktails on a regular basis. Adrenal cocktails are drinks that contain vitamin C, potassium and sodium. click here to get the recipe for the adrenal cocktail I have used daily for nearly 6 months.

_{Disclaimer: The information contained in this post is not meant to diagnose or treat any medical condition. If you have any medical or psychiatric concerns, please seek the advice of a licensed healthcare provider.}

Related Content

9 things you need to know if you suffer from anxiety – SoulMedicinals

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20 Affirmations to Boost Confidence Despite Anxiety – SoulMedicinals

One thing that anxiety can quickly wear away at, is our confidence! Simply having even slight anxiety can cause us to lose confidence in ourselves and the feeling of safety in our bodies.

For me, that was the hardest part when I was at my peak of my anxiety. I lost all confidence and feelings of being safe in my body. It was a really tough experience, even though positive affirmations didn’t heal me over night, I’m glad I made positive affirmations a part of my daily routine.

Slowly over time, daily affirmations have changed the way I think about myself and the world around me. Most importantly it has had such a positive impact on my anxious and depressive thinking.

I created the following list of 20 affirmations that helped me boost my own confidence during the worst of my struggle with anxiety. If you are also struggling with anxiety, depression or any other mental or physical illness that has taken away your confidence, I hope these help you too friend!

Remember that it is not your fault, but it is your responsibility to heal.

Affirmations

• I am safe within my body

• I am safe in the world around me

• All is well in my world

• I truly and deeply love and accept myself

• I am compassionate with myself and those around me.

• I am ok

• I am letting go of my anxious thoughts

• I am calm and peaceful wherever I go

• I surrender my worries and doubts

• Today I choose peace

• Every day in every single way I am getting better and better

• I have all the confidence I need within myself

• I am deeply centered and peacefull in life

• It is safe for me to be alive and joyous

• I trust the process of life knowing that I am safe and cared for

• My thinking is peaceful, calm and centered

• all of life supports me

• I nourish myself with love

• I am confident in my ability to overcome anxiety

• I trust my inner voice. I am strong, wise and powerful

Whatever you may be struggling with in this moment, I wish you love, I wish you peace and I wish you healing.

_{Disclaimer: The information contained in this post is not meant to diagnose or treat any medical condition. If you have any medical or psychiatric concerns, please seek the advice of a licensed healthcare provider.}

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Does A Heathy Gut = A Healthy Mind? – SoulMedicinals

The question is, does a healthy gut = a healthy mind? It’s no secret that gut health plays a role in mental health. New research has confirmed the link between the gut and the brain. A connection that is known as the gut-brain axis.

The Vagus nerve connects the gut and brain and is part of the ANS, or autonomic nervous system. With this new research we can understand why issues like anxiety and depression have links to the health of the gut.

Disclaimer: Please note this post may contain affiliate links. This means I may receive a commission if clicked at no extra charge to you.

Gut Dysbiosis

When there is an imbalance in the gut microbiome this is called dysbiosis. Gut dysbiosis occurs when there is an overgrowth of bad bacteria in the gut or an absence of good bacteria.

This can be caused by stress, antibiotic use and/or diet.

Gut dysbiosis can cause an increase in gut permeability, also known as leaky gut. This is a condition where bacteria escape the lining of the intestines and enter into the blood stream.

This causes inflammation in the body. Inflammation is linked to many issues in the body including anxiety and depression. Gut microbiome imbalances or dysbiosis cause distress signals to be sent to the brain via the Vagus nerve.

Gut Health and Neurotransmitters

Research also shows that 90% of the serotonin created by the body is produced in the gut. So improved gut health = improved mental health.

Neurotransmitters like GABA and Serotonin need the good bacteria to be synthesized in the gut.

Gaba’s primary role is to calm the nervous system.

Serotonin plays many different roles by working with melatonin to help with sleep, regulate mood and reduce the feelings of pain. All of which are important for a healthy response to stress.

Probiotics for Mental Health

We now know we need a diverse gut microbiome full of the good gut bacteria to mentally feel our best. The easiest way to do this is to include more probiotic foods. These are things like yogurt, Keifer and kimchi.

Taking probiotics in supplement form is a great way to diversify the gut microbiome and replenish the good gut bugs!

Prebiotics For Mental Health

Did you know that eating foods high in prebiotics is also important for the good gut buggies? Prebiotics are the foods that the GOOD gut bacteria feed on, it’s what they need to thrive!

So it’s just as equally important to be eating prebiotic foods to feed the good bugs! Prebiotic foods include high fiber foods, ones that are rich in vitamins and nutrients, The good gut bacteria feed on the fiber and roughage in fruits, vegetables and whole grains.

Conclusion

Gut health does in fact influence our mental health. Finding ways to reduce stress, improving our diet to include more prebiotic foods and getting enough probiotics through food or supplements are great ways to start towards better gut health!

Recommendations

Probiotics I recommend are only those I have personally tried. I really like the Swanson brand probiotics because they are affordable, I found the most relief with this brand. The Ultimate probiotic is my favorite. I like this liquid one, formulated for women, and this one is super convenient for kiddos.

References

Effect of Probiotics on Central Nervous System Functions in Animals and Humans: A Systematic Review – PMC (nih.gov)

P (ub.edu)

Gut Biome and Mental Health: Do Probiotics Work? – PMC (nih.gov)

Have anything you’d like to add? Leave me a comment below!

_{Disclaimer: The information contained in this post is not meant to diagnose or treat any medical condition. If you have any medical or psychiatric concerns, please seek the advice of a licensed healthcare provider.}

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20 Affirmations to Boost Confidence Despite Anxiety – SoulMedicinals

Vitamin B12 deficiency anxiety, is it even a thing? Yes! Vitamin B12 is arguably the most important B vitamin. This vitamin is responsible for many different functions in the human body.

_{Disclaimer: Please note this post may contain affiliate links. This means I may receive a commission if clicked at no extra charge to you.}

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B12 and our Nervous System

Vitamin B12 deficiency can have many different negative effects on the body especially the brain and nervous system. B12 is required for the development and maintenance of our myelin sheath (the protective covering of nerves), the function of our central nervous system, formation of red blood cells and DNA synthesis.

B12 deficiency causes a disruption in the communication of the nerve cells in the brain and other parts of the nervous system. Since our nerve cells control how we feel, and how we think, b12 deficiency can cause anxiety and depression as well as paranoia. B12 also helps convert tryptophan into serotonin, the feel-good chemical and neurotransmitter in the brain. B12 is also important for the synthesis of GABA which is another calming neurotransmitter in the brain.

Causes of B12 Deficiency

The risk factors for b12 deficiency include, smoking, alcohol consumption, pregnancy, autoimmune pernicious anemia, gastrointestinal infections like H. Pylori, decreased stomach acid, gastrectomy, gastric bypass surgery, malnutrition, Celiac and Crohn’s disease, SIBO, MTHFR gene mutation and several other conditions.

B12 has a long process of breakdown and absorption. This process begins in the stomach. If there is not enough stomach acid the B12 in our food can’t be released and broken down for absorption. Many different gastrointestinal issues can interrupt this cycle.

Symptoms of B12 Deficiency

Neurological and Psychiatric symptoms: paresthesia (numbness and tingling in the hands and or feet), weakness in the arms or legs, confusion, depression, anxiety, psychosis, paranoia, visual disturbances, dizziness, irritability, postpartum depression and or anxiety.

Other symptoms: anemia, fatigue, tachycardia (high heart rate) generalized weakness (has similar symptoms to chronic fatigue syndrome), syncope, unexplained weight loss, falls, tinnitus, shortness of breath, loss of appetite, sore tongue, constipation and diarrhea.

Diagnosis and Treatment of B12 Deficiency

Normal ranges for B12 vary from 160-300 pg/ml to 600-900 pg/ml. Devastating symptoms of B12 deficiency can occur in what is considered a normal range. Symptoms may start at levels around 400-500pg/ml. A major issue is that we don’t know how prevalent B12 deficiency is in mental health. Screening for B12 deficiency is not routine for complaints of anxiety and depression. A serum B12, homocysteine as well as a urine MMA is the best way to test for a deficiency.

Treatment for B12 deficiency is simple. The best treatment is injections once a week to several times a month. Sublingual (under the tongue) tablets are the next best option. Methylcobalamin, Adenosylcobalamin and Hydroxocobalamin are the best forms of B12 to use. Cyanocobalamin is not recommended because it is derived from cyanide. Here is the link to the sublingual form of B12 I used. I really like this particular brand not only because it uses all 3 of the best forms of B12 but because it contains folate as well.

If you are struggling from anxiety, I encourage you to look into B12 deficiency. Supplementing with B12 was one of the major components to healing my anxiety, panic and DPDR.

Please check out the book Could it be B12? by Sally M. Pacholok.

I wish you love on your healing journey my friend.

_{Disclaimer: The information contained in this post is not meant to diagnose or treat any medical condition. If you have any medical or psychiatric concerns, please seek the advice of a licensed healthcare provider.}

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HI!

I’m a wife and a mom. I’m also a nurse and a certified yoga instructor. I’m passionate about mental health because I’ve been through some sh*t. I suffered from pretty severe postpartum anxiety and depression after my last baby was born. Around 2 years later when I finally thought I was getting into a better place mentally, my oldest brother tragically and unexpectedly passed away. I kept it together for 6 months following his death until I just broke. for the past 6 months I’ve been battling a very intense mental health crisis. Since I know I’m not the only one who has suffered like this and I absolutely know I won’t be the last, I’ve started this blog to talk about all the different ways I took my physical, mental and spiritual health into my own hands to find healing and freedom from crippling anxiety, panic and episodes of DPDR.

My hope is that this reaches those ready and in need to hear what I have to say.

Thanks for being here.

In case no one has told you today: You are good enough just as you are right now in this present moment. You are loved. You are special. if you’re going through some sh*t to, I can tell you I don’t know when it’s going to get better, but I know that it will get better. The storm never lasts forever.

I love you.

KWE

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_{Disclaimer: Please note this post may contain affiliate links. This means I may receive a commission if clicked at no extra charge to you.}

Magnesium deficiency and anxiety, what’s the link? first let’s discuss what magnesium is:

What is magnesium?

Magnesium is an essential mineral and electrolyte. This important mineral is necessary for optimal functioning of over 600 different enzymatic processes in the body, including cellular function, balance of other key electrolytes like sodium and potassium and nerve conduction. Magnesium also plays a role in brain, heart and muscle health.

Read on to see how a lack of magnesium can impact anxiety levels.

Magnesium’s Role in Regulating Stress Hormones

Magnesium is important for proper function of our adrenal glands, the glands that produce our stress hormones, like cortisol and adrenaline. When the adrenal glands become over worked because of physical or mental stress, issues like adrenal fatigue can happen. Adrenal fatigue is basically burnt-out adrenal glands. This means the adrenal glands can no longer function properly. This causes symptoms of anxiety, depression, muscle fatigue, insomnia and nervousness.

Adrenaline and cortisol are the stress hormones manufactured and secreted by the adrenal glands and the adrenals need magnesium for making, regulating and releasing these hormones. Higher levels of stress cause the body to burn more magnesium because adrenaline and cortisol (the body’s stress hormones) are elevated, and they waste magnesium. Higher levels of adrenaline and cortisol then cause lower levels of magnesium in the body if mag is not properly supplemented. See how this can become a viscous cycle?

Magnesium for sleep and blood sugar regulation

Magnesium plays several roles in sleep regulation; it relaxes muscles and aids in production and regulation of melatonin. Getting good quality sleep is crucial for stress management.

Magnesium plays a role in regulating blood sugar levels. When blood sugar levels spike up high, it tends to plumet shortly after. Low blood sugar levels or crashes can cause symptoms of anxiety. A more balanced blood sugar level is important for conquering anxiety.

Magnesium and brain health

Magnesium also plays a role in ATP production. ATP is fuel for our cells, especially brain cells. Magnesium helps regulate synaptic plasticity in the brain; this is important for memory and learning. Most importantly magnesium is crucial in neuroplasticity by aiding in building new neural pathways. Neuroplasticity is important in healing from anxiety by creating new ways of thinking and responding to certain situations.

Magnesium also has an important role in serotonin production because magnesium is a co-factor in converting tryptophan to serotonin. Our “feel good” neurotransmitter. Magnesium also plays a role in the regulation of dopamine in the brain, another feel-good neurotransmitter, as well as increases the levels of GABA in the brain. Gaba is the body’s calming neurotransmitter.

Mag Deficiency Symptoms

Low mag levels can mimic the symptoms of anxiety, like rapid HR, dizziness and fatigue. This information then makes one wonder, is it low levels of magnesium that cause anxiety or is it stress that depletes magnesium that in turn leads to anxiety?

Symptoms of magnesium deficiency include: Anxiety, nervousness, depression, weakness, fatigue, headaches/migraines, insomnia, lightheadedness, dizziness, shortness of breath, chest pressure, muscle cramps, numbness or tingling, rapid heart rate, heart palpitations and abnormal heart rhythm.

Are You Magnesium Deficient?

The truth is most people are running low on magnesium. Studies suggest that nearly 50-70% of the population is deficient in magnesium to some degree. Why is the number so steep? Well magnesium is greatly lacking in our soil which means magnesium is also greatly lacking in our food. Calcium also depletes magnesium and it’s easy to take in an abundance of calcium through dairy products, supplements and fortified foods.

Magnesium had a huge positive impact on the physical manifestations of my anxiety, including rapid HR and PVC’s, paresthesia in my hands, shortness of breath, dizziness and fatigue. I used different forms and kinds of magnesium. The following are links to only the products I’ve personally used:

Topical: mag oil spray and Magnesium flakes for soaking

Supplements: Pill form of magnesium and this liquid form.

If you are interested about learning more in depth about magnesium, check out this book.

It’s clear to see that magnesium deficiency and anxiety can be linked in several different ways. Have you tried Magnesium? let me know in the comments.

I wish you healing my friend.

_{Disclaimer: The information contained in this post is not meant to diagnose or treat any medical condition. If you have any medical or psychiatric concerns, please seek the advice of a licensed healthcare provider.}

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Disclaimer: Please note this post may contain affiliate links. This means I may receive a commission if clicked at no extra charge to you.

First, it’s important you know that you’re not alone! No matter how bad your symptoms are, no matter how lost and lonely you feel, no matter how long you have been dealing with this, you are not alone. You are not the only one that has suffered the way that you are suffering. I know it feels like it right now and that is OK. Having anxiety on any level can feel very isolating.

You are stronger than you think, and recovery is possible. I know from my own personal experience. It takes time and it takes work, but it can be done. I know you can do it. Even if you don’t believe in yourself right now, that’s OK.  

You do not have some incurable form of anxiety disorder. Especially if you have DPDR(derealization/depersonalization) symptoms. It’s a perfectly normal stress response. 

How lifestyle impacts anxiety

How is your diet? If it’s full of processed food it’s not helping you. Try to add more fruit and vegetables. Start trying to cut out sugar and gluten and choose more whole foods when you can.

Do you drink coffee or alcohol? Both of those increase anxiety. Have you ever heard of hangxiety? I used to get terrible anxiety the day after drinking. Nicotine is a stimulant like caffeine so are there ways you can cut down or quit altogether?

How is your sleep? Sleep hygiene is super important for dealing with anxiety and panic disorder. Limiting cell phone usage close to bedtime, blue light blocking glasses, no caffeine late in the day and calming music played before bed are all ways to prepare for a good night’s sleep.

You should be taking magnesium because studies show that more than half of all Americans are magnesium deficient. Considering magnesium is responsible for over 600 processes in the human body, lack in this mineral can throw things out of balance. one of the most important roles of magnesium is relaxing the muscles. Chronic tension increases anxiety and when we are stressed, we burn more magnesium! click here to learn more.

B vitamins. Are you getting enough in your diet? Especially B12 because B12 plays a major role in the healthy function of the ANS or autonomic nervous system. B12 is also vital in the production of serotonin the happy hormone. Click here to learn more.

Are you getting some form of exercise in everyday? It doesn’t have to be strenuous. simply walking or a slow yoga flow is great. Studies have shown that exercise can increase the feel-good chemicals in the brain.

How’s your gut health? New research is now showing the gut and brain are connected and neurotransmitters like Gaba and Serotonin are made in the gut! Read more about that here.

Take your healing into your own hands

Books I recommend reading ASAP: “At Last a Life” Paul David, Click here. “DARE: The New Way to End Anxiety and Stop Panic Attacks” Barry McDonagh, Click here. “The Anxiety Cure” Klaus Bernhardt, Click here. “Badass Ways to End Anxiety and Stop Panic Attacks” Geert Verschaeve, Click here. “Do One Thing Different” Bill O’hanlon, Click here. “You Can Heal Your Life” Louise Hay, Click here.

Taking care of yourself. Your whole self. Mind, body and soul are going to bring you faster and lasting healing. Alternative therapies that helped me personally: Hypnotherapy, somatic therapy, Prayer, aromatherapy, homeopathy, grounding, and sun exposure. Any kind of spiritual/energetic healing, whatever that looks like to you, if it feels good and it brings you peace keep going!

what, if anything have you found that has helped you? please comment below

My love and prayers are with you on your healing journey my friend.

May you be well,

KWE