Opening Up About Anxiety

mental health

Mental health is not talked about enough. One in four people will experience a mental illness at some point in their lives, and nearly two-thirds of those will never seek professional treatment. Why do most people avoid treatment for mental illness? The most common barriers include stigma, fear, embarrassment and finances. Why the stigma towards something that affects so many? My guess is that people don’t understand it the way they do physical illness-it’s not black and white and is subjective to the individual. But the more we open up and talk about mental illness like anxiety and depression, the more successful we’ll be in accepting and managing it most effectively.

Especially when genetically predisposed, anxiety can creep up in any situation and be triggered in the most unconventional of circumstances. I have found postpartum anxiety to be some of the worst I have ever experienced, but ironically enough, I have recently found the most incredible breakthroughs to date in managing it holistically.

(While I completely condone medical intervention of pharmaceuticals, I have not tolerated the side effects in the past and instead function best utilizing a total combination of the following)

A guide to my complete list of lifestyle habits, techniques, and supplements.

The Fundamentals:

Eating a well-balanced diet

-Loading up on healthy “brain food” containing omega 3 fatty acids such as fish and leafy greens as well as eating consistently throughout the day. If I go too long without eating and hit a wall, I always set myself up for anxiousness.

-Limiting caffeine intake

-Drinking LOTS of water, and sipping on herbal relaxing teas

Sleeping 7-8 hours

-Proper sleep hygiene is imperative and something i’m still working at. The difference of being half an hour under-slept or not can completely change my tolerance for anxiety triggers. Here is a Harvard guide of 12 simple tips to improving sleep hygiene.

Exercise 3-5 x/week

-This is perhaps the second biggest deal breaker for me as I have found a good workout to literally dissolve negative thinking patterns. It almost works like magic. The hardest part is getting up, getting to the gym, and getting moving, but once you’re done… OMG yaaass. Look out for my weekly fitness routine later this month.

CBT (Cognitive Behavioural Therapy)

-Effectively works at re-wiring negative thinking patterns. Below is a diagram of common patterns that we all have a tendency to do occasionally, but those prone to anxiety will be consumed by them on a more regular basis. CBT’s goal is to change the patterns of thinking, and so change the way we feel. By being more aware of these common ways of thinking, we have a better opportunity to stop the thought and replace it with a positive or more logical affirmation.

Most counsellors or psychologists will implement these techniques, but if you prefer to do the work at home through research and reading, this book is fabulous and utilizes workspaces to write thoughts throughout. I highly recommend it!

The Feeling Good Handbook

Holistic supplements that have changed my life:

(*Check with your doctor if you are breastfeeding, pregnant or on any medication)

Rescue Remedy: this has been an amazing portable go-to crutch
Magnesium: Magnesium is a natural muscle relaxer which can immensely help with anxiety. It is a nervous system relaxant and mineral that assists with fear, irritability, and restlessness. Since taking this 3x/day (morning, afternoon, and before bed) I experience notable lessening of anxiousness.
Stress Ease (Vitamin B complex): Provides essential B vitamin support to boost metabolism and promote energy, while also reduce anxiety and help ease stress. This one made such a difference in my morning routine. It helps to clarify my thoughts and make more logical decisions, while also lessening anxiousness.
L- Theanine: A calming amino acid in tea which lowers anxiety and increases relaxation. When I take this before bed I find it helps me fall asleep faster and I feel less agitated and anxious the next morning.
Kava Kava: The newest addition to my supplement support, the root of this pepper plant has proven to help me wind down at night and get a deeper quality of sleep with vivid dreams. I absolutely love it!
Melatonin: Always a great choice if travelling or adjusting to different sleep patterns. Even the weekend can throw me off staying up later than during the weekdays, so this supplement under my tongue will always help to reset the circadian clock.
Meditation:
Maybe most importantly is the power of meditation. As little as 10 minutes a day can create clarity of mental pathways and provide a sense of calm whenever you need it most. This program was recommended to me by my doctor and is funded by MSP to anyone eligible to use it. A 4-month instructor-led meditation course, BCALM is an amazing resource for anyone living in BC. I enjoyed it so much!

Lastly, this free app has been another convenient support to provide relaxation, calming sounds, and meditation techniques whenever I need.