mental distress Archives - Amazing Health Advances

How to Become a Responder Not a Reactor + How Arguments Affect Your DNA & How to Use Mind Management to Resolve an Argument

AHA Publisher — Fri, 02 Sep 2022 07:00:10 +0000

Dr. Caroline Leaf – Think of the last time you had an argument and how it made you feel, both physically and mentally. Pretty bad, right? Well, it is not all just in your head! Unresolved arguments can be harmful to your health, and can potentially decrease your longevity! In this podcast (episode #408), I talk about the importance of resolving arguments, and the incredibly beneficial impact this can have on your wellbeing and quality of life. A recent study from Oregon State University found that when people have resolved an argument, “the emotional response associated with the disagreement is significantly reduced”, while, “in some situations, it can be entirely erased”. Why is this important? Essentially, when you work to resolve an argument, you not only improve your relationships, but also your emotional health, which, in turn, can improve your overall wellbeing. There is much research, including mine (for more on this see my latest book, Cleaning Up Your Mental Mess), showing how unmanaged minds can result in toxic stress levels that affect our mental and physical health. This makes sense with major stressors like poverty or violence, but research has shown that daily chronic stressors like minor inconveniences and unresolved arguments can also have a lasting impact on our health and mortality. When it comes to arguments, avoidance and lack of closure can increase anxiety levels, which can impact our overall health (due to the mind-body-brain connection I discuss in detail in Cleaning Up Your Mental Mess). The Oregon studymentioned above notes that this includes “avoiding an argument to ‘keep the peace’” and/or “having an argument but not resolving it”. In this study, this avoidance resulted in increased reactivity, which lead to an increase in the subjects’ negative emotions, as well as an amplified emotional “residue”, that is a prolonged negative emotional toll the day after the negative experience occurred, all of which impacted the subjects’ health and mental wellbeing. However, in that same study, if an argument was resolved, “people reported half the reactivity on the day and no residue the day after”, which resulted in better health outcomes. What does all this mean? While people cannot always control what stressors come into their lives, and while the lack of control is itself a stressor in many cases, they can work on their own emotional response to those stressors. As I always say, we cannot always control our circumstances, but we can control our reactions to our circumstances. This is mind-management in action, and leads to a host of positive health outcomes, including better ageing and better stress resilience. In fact, through mind management and self-regulation, you can learn to manage your stressors in a way that they do not have a gnawing impact on you over the course of the day, which will help minimize the potential long-term impact of negative emotions on your health. I recommend doing a Neurocycle, which is a way to harness your thinking power through mind-management that I have developed and researched over the past three decades (I discuss this in detail in my book Cleaning Up Your Mental Mess), to identify where you are at in your relationships and help resolve an argument. This process has 5 steps: First, take a break, go into another room or space and calm the brain down by breathing deeply. I recommend breathing in for 5 counts and out for 11 counts, and repeating this technique 3 times (for around 45 seconds). Next, GATHER awareness of your emotional and physical warning signals, such as tension in your shoulders, indigestion or feelings of anxiety. How has this argument made you feel emotionally and physically? Then, REFLECT on why you are having these feelings. Ask, answer and discuss with yourself what was said or done that resulted in the argument, and how it has made you feel. What do you think these feelings are telling you about the argument and about your response to the argument? What happened? What was said? Why? What assumptions may you be making? Why do you think the other person reacted the way they did? After this step, WRITE down what you reflected on. This will help you organize your thinking. Then, RECHECK. Look for triggers, thought patterns and “antidotes” (that is how you would like to respond in the future and how you would like the situation to end). Lastly, practice your ACTIVE REACH. Practice using the “antidote” you came up with in the recheck step to deal with your trigger. For example, this could be as simple as practicing not raising your voice or being more aware of your body language. To read the original article click here.

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Can CBD Actually Help with Anxiety?

AHA Publisher — Wed, 06 Apr 2022 07:00:05 +0000

Dr. Caroline Leaf – In this podcast (episode #367) and blog, I talk to NED founders Ret and Adriaan about CBD, treating mental health issues holistically, natural remedies for anxiety and stress, and more. CBD is just one part of the hemp plant that has multiple health benefits. This is why the team at NED focuses on using only oil extracted from USDA Certified Organic hemp plants, grown by an independent farmer named Jonathan in Paonia, CO. (If you have a minute, do an image search for Paonia, Colorado—it is gorgeous!) This is one of the main reasons they are able to produce full-spectrum hemp oil from high quality hemp flowers that contain both cannabidiol (CBD) and its accompanying phytocannabinoids. Why is this so important? Focusing on the whole plant helps us better digest and use all the health benefits that the hemp plant offers by allowing the cannabinoids to bind to our extra-cellular receptors—it’s not just about CBD! These receptors are found throughout the body and help absorb naturally-occurring endocannabinoids in the body, which are important when it comes to regulating pain, moods, brain function and more. As often happens in life, sometimes these endocannabinoids don’t get produced, and we need to supplement with natural products to put our systems back into balance. If the endocannabinoid system is functioning well, it helps create homeostasis (or balance) throughout the brain and body at a base level. Cumulatively, this helps to prevent inflammation in the brain, foggy thinking, emotional burnout, lack of cognitive fluency and other brain issues. This is also the case with mental distress and anxiety. Many people have found that CBD products help them calm down and think more clearly in stressful situations by harmonizing the mind and helping balance the many systems of the brain and body. It is important to note here that CBD is not the same as weed/marijuana. Weed contains the active ingredient THC, which is what makes people feel high when they ingest or smoke it. CBD, on the other hand, is one of the two major cannabinoids in the hemp plant, and only contains trace amounts of THC from the extraction process—it is the plant that gets you “well”, rather than high. I personally use Ned’s CBD products to de-stress and improve my sleeping habits because they are chock full of premium CBD and a full spectrum of active cannabinoids, terpenes, flavonoids, and trichomes. Ned’s full spectrum hemp oil helps nourish and enhance the body’s endocannabinoid system to offer functional support for stress, sleep, inflammation and balance. I especially love Ned’s De-Stress Blend, which has so much more than just CBD. Like all their products, they designed this blend to help people feel better using what is available in the natural world. The 1:1 formula of their sleep blend uses CBD and CBG made from the world’s purest full spectrum hemp and features a botanical infusion of ashwagandha, cardamom and cinnamon, which have the following properties: CBG is known as “the mother of all cannabinoids” because of how effective it is at combatting anxiety and stress by inhibiting the re-uptake of GABA, the neurotransmitter responsible for stress regulation. Ashwagandha is an amazing Ayurvedic adaptogen that enhances your body’s resilience to stress. Cardamom and cinnamon make the blend taste delicious! Cinnamon is also a powerful prebiotic that supports your gut health, a key player in your mental health, while cardamom combats stress by helping reduce your blood pressure and cortisol levels. Another NED product I love is their Mellö Magnesium supplement blend with 3 forms of chelated magnesium, GABA, L-theanine, and over 70 trace minerals. This blend is specifically designed to support memory, mood, brain function, the stress response, nerve and muscle health and sleep. I love that it is a full spectrum magnesium supplement that blends three of the most bioavailable and absorbable forms of chelated magnesium to ensure the widest range of whole body benefits, because there is no point in taking a supplement that passes straight through you before your cells can use it. This blend includes magtein® magnesium l-threonate as well. This was developed and patented by MIT scientists for its unique ability to cross the blood-brain barrier and increase intracellular magnesium levels in nerve cells, or neurons, which helps support brain health. Of course, healing and restoring balance in the brain and body is not a quick-fix, one-supplement thing. It takes some time for homeostasis to be achieved, which is why I constantly emphasize that true mental self-care is a lifestyle. This will also look different for everyone, so be careful of thinking that if you take CBD for a week you will feel great because you had a friend who said it helped them immediately. You should always start with the smallest recommended dose of CBD and increase it only if you feel you need more, preferably with the guidance of a professional. You should also make sure you are not allergic to any of the ingredients in the CBD product you want to take. Regular blood tests and consultations with a medical professional can also help you figure out how much CBD is best for your body type and lifestyle, making it most effective. We need to recognize that CBD is not a panacea. It is just one tool in our holistic mental self-care toolkit, alongside detoxing the brain, eating well, spending time in nature, exercising regularly, building the brain, self-regulating our thinking, and the many other mind-management lifestyle techniques I talk about in my books, podcast and blog. To read the original article click here.

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Do You Suffer from Chronic Pain? Try THESE Drug-Free, Non-Invasive Natural Interventions to Get Relief

AHA Publisher — Fri, 25 Jun 2021 07:00:56 +0000

Lori Alton via NaturalHealth365 – Over 20 percent of American adults suffer from chronic pain – defined as pain lasting longer than three months, or pain that persists beyond the normal healing time for an underlying condition or injury. A debilitating and frustrating condition, chronic pain exacts a serious toll on sleep, job performance, interpersonal relationships, and quality of life. While researchers report that chronic pain is one of the leading reasons for individuals to seek medical care, all too often the treatment they receive appears to be sadly inadequate. A newly published study shows that the number of people living with chronic pain significantly increased across every US adult demographic in the years 2002 through 2018, with researchers calling the rise “steep, sustained and pervasive.” STAGGERING Statistics: The Number of Chronic Pain Sufferers Exceeds Those Affected by Heart Disease, Cancer, and Diabetes Combined, Study Reveals In a study involving over 400,000 participants ages 25 to 84 and published in Demography, the researchers relied on data and questionnaires from the National Health Interview Survey. The survey asked about five common sites of pain: the lower back, the neck, the face and jaw, the joints, and the head. Researchers took into consideration the following factors: age, gender, race, ethnicity, education, and income. The team found that chronic pain increased “across the board” in the years of the study. While it rose the most among people of lower income, those of more comfortable means weren’t immune. People with household incomes of roughly twice the poverty level saw an increase of 42 percent in chronic pain, while people whose household income was four times the poverty level saw a 14 percent increase. The results were apparently not what the researchers had been expecting. “You might think that with medical advances, we’d be getting healthier and experiencing less pain, but the data strongly suggest the exact opposite,” commented co-author Dr. Hanna Grol-Prokopcyk, associate professor of sociology at the University of Buffalo College of Arts and Sciences. The joints and the lower back were the most prevalent sources of pain, researchers found. And, reports of chronic pain increased by 10 percent during the study period, which represents 10.5 million more people in pain. The Institutes of Medicine reported that the number of people experiencing chronic pain exceeds those affected by heart disease, cancer, and diabetes combined. While Pain Increased for all Groups, Factors for Chronic Pain Varied by Age Brackets Older participants, those between 65 and 84 years, had physical health issues associated with their chronic pain – such as obesity, diabetes, kidney issues, and high blood pressure. (In fact, 20 percent of pain increase in people aged 45 to 64 are due to arthritis, which becomes more common as people age). Younger and middle-aged people “felt the hurt” through mental health issues such as distress and alcohol abuse. Dr. Grol-Prokopcyk said that the results involving younger age groups demonstrated that pain can be as much a mental health problem as a physical issue. She called for healthcare providers to focus on prevention and management of pain – rather than procedures and medications – and urged an interdisciplinary approach. The “Dark Side” of Prescription Medications Features Abuse, Addiction, and Toxic Side Effects While Western medicine attempts to treat chronic pain with medications such as opioids and non-steroidal anti-inflammatory drugs (NSAIDs) the side effects of these can be severe. Long-term acetaminophen use has been linked to heart attacks, gastrointestinal bleeding, and liver problems, while NSAIDs increase the risk of stomach ulcers, kidney failure, and stroke. Opioids can not only cause constipation, fatigue, and dizziness but carry the potential for abuse, overdose, and addiction. Ironically, studies have shown that opioids may be ultimately ineffective for chronic pain – and may even worsen it. In fact, the team noted that opioids “may have contributed” to the rise of pain prevalence in the United States. It’s no wonder that many people have turned to natural and alternative methods of pain control. While there is no one solution for the complex problem of chronic pain, natural methods can often help provide a measure of relief. Manage Chronic Pain Naturally With Drug-Free, Non-Invasive Techniques Relaxation techniques – such as guided meditation, biofeedback, and deep breathing exercises – can promote the release of endorphins, neurotransmitters with pain-killing properties. These techniques have been shown in some studies to alleviate muscle tension, muscle spasms, aches, and pains. Tai Chi – a system of slow, continuous movements combined with breathing and relaxation techniques – can improve strength, joint stability, and balance. One review published in Scientific Reports showed that Tai Chi was associated with improvements in chronic pain from arthritis and lower back pain. Other recent studies and reviews have demonstrated beneficial effects from yoga, a combination of specific poses, deep breathing, and relaxation. In one study, “hot” yoga, performed in a heated room, showed particularly promising results. And – while it may be the last thing you feel like doing when suffering from an aching back – moderate aerobic exercise(such as walking, jogging, dancing, and swimming) has been shown to improve chronic pain. (Conversely, inactivity appears to worsen chronic pain). Of course, seek the advice of an integrative physician familiar with your condition before trying a new exercise regimen. Lavender essential oil, inhaled through a diffuser, was shown in one study to lessen the use of painkillers after surgery. And, in one encouraging study, topically applied lavender oil was comparable to the effect of tramadol, a prescription analgesic. Finally, bergamot essential oil aromatherapy has been shown to reduce neuropathic (nerve) pain. For topical application, natural health experts advise blending 10 drops of essential oil to each tablespoonful of carrier oil, such as olive or coconut oil. Chronic pain is not only a leading cause of disability – but may even impact longevity. And, it imposes a huge financial burden. Treating chronic pain carried a staggering $600 billion price tag in 2012, the last year for which statistics were available. Clearly, there is much room for improvement in the treatment of chronic pain. Hopefully, emerging and traditional natural techniques will receive more attention as a tool against this serious public health problem. Of course, as a final thought, never underestimate the value of eating an “anti-inflammatory diet” – which includes staying well-hydrated with clean (pure) water and eating lots of organic vegetables and some fresh fruit. Sources for this article include: MedicalNewsToday.com NIH.gov NIH.gov MedicalNewsToday.com NIH.gov To read the original article click here. For more articles from NaturalHealth365 click here.

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Foods That Can Reduce Anxiety, Depression & PTSD with Nutritional Psychiatrist Dr. Uma Naidoo

AHA Publisher — Tue, 18 May 2021 07:00:30 +0000

Dr. Caroline Leaf – Nutritional psychiatry is the use of healthy, whole foods to improve mental fitness, which includes our emotional health and mental wellbeing. This is fairly new science; over the past two decades, scientists have just begun to realize that what we eat and how we feel are very connected. Nutritional psychiatry is based on personalized eating plans that suit the individual best. It is not a “one size fits all” program. Rather, nutritional psychiatry is based on a holistic, integrated and functional approach that allows you to work closely with your physician to design an eating plan that works best for you and your mind. Dr. Uma talks about this approach to mental health in detail in her new book This is Your Brain on Food. As she notes, when it comes to mental health, we need to speak to the person, not just label them and move on. We need to understand the context behind their mental distress and take a holistic and integrated approach to their healing. What are ways to help the patient feel better that actually work for them? The basis of nutritional psychiatry is the conversation that goes on between the gut and the brain.Both the gut and the brain arise from the exact same cells in the body during fetal development, and they are connected through the vagus nerve—a two-way superhighway between these two organs that is busy 24/7. In fact, around 95% of our serotonin is produced in the gut, while it is also responsible for an estimated 75% of our immune system. The gut truly is a massive and important organ! As Dr. Uma notes, the close relationship between the gut and brain makes what we eat very important when it comes to our mental health. For example, highly processed and refined junks foods can impact the gut-brain connection if eaten regularly over time and affect our mental and emotional wellbeing. On the other hand, during the colder and darker months, what we eat (such as foods high in Vitamin D) can help us feel better and manage seasonal affective disorder. One of the easiest tweaks many of us can make right now is to eat more fruits and vegetables. As Dr. Uma notes, this is one of the main principles of the Mediterranean diet. But does this mean that the Mediterranean diet works for everyone? No—we are all different, and we all have different nutritional needs when it comes to our mind and body. There are many ways to incorporate good foods into our diet to improve our physical and mental health, such as eating more fiber-rich foods and fermented foods, which studies have shown can help improve overall gut health and the communication between the gut and brain. Of course, in a perfect world, we should try to get most of our nutrients from our food. But because we don’t live in a perfect world, sometimes we may need to supplement (with the advice of a medical professional) to get what we may be missing in our diets. This article has been modified. To read the original article click here. For more articles from Dr. Leaf click here.

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This One Word Will Improve Your Mental Health & Relationships

AHA Publisher — Wed, 14 Apr 2021 07:00:28 +0000

Dr. Caroline Leaf – In this podcast (episode #270) and blog, I talk about how life is not an “either this or that” game. Rather, it is an “and” game, which means that it is normal to hold two or more opposing ideas or feelings in your head at the same time, even in your relationships, and accepting this will save you a lot of mental distress! I decided to do this podcast in response to a social media post I put up recently: “A person can have good qualities but still be toxic for you, and you can still love that person while not needing to maintain close proximity for a season.” We all need to realize that our relationships are not a zero-sum game. They are not about “either this or that”. As I mentioned above, life is an “and” game. It is common to hold two opposing ideas at the same time, especially when it comes to the people in our lives. For example, you can love someone but need to pull back a bit so you aren’t enabling them or supporting toxic behaviors that harm them. Or, there may be someone in your life who you love very much, but something they are doing is triggering what you are working on in your own life, so you need to temporarily create some space or set up some boundaries for yourself. It is not unusual that someone may be toxic for you right now where you are at—this doesn’t mean it’s a permanent thing, nor does it mean you are a bad person. It’s normal for situations and relationships to change over time. One example of this is when your children grow up. Adult children, for example, need to “invite you in”—you shouldn’t just assume that your adult children want your advice and so on. We literally rewire our brains at each stage in our life with our mind, which is why it shifts in relationships and situations take some getting used to and feel strange at first. (Remember, it takes around 63 days to rewire a thought pattern!) These changes are especially important in a relationship. When you recognize you need to reduce proximity to a toxic person or situation, for instance, understand it will be awkward, challenging, uncomfortable and maybe even a little painful. At the same time, it can also be temporary, and it may be necessary for healing, developing healthy relationships and achieving optimal mental health. This is often true for both parties in a relationship—this kind of space gives you perspective, which lays the foundation for true healing to take place. Of course, in a relationship, you do need to have some parameters so that the space doesn’t become avoidance. Toxic avoidance can increase anxiety, so the creation and explanation of boundaries in a kind way are key. Open, honest and empathic discussions about what is causing your distress, how a person is triggering you and what you need to be a better person are key! Your goal should be to move from reacting towards responding. So, how do you do this? First, I recommend getting to the root behind your thoughts, feelings and behaviors through mind management. To this end, I recommend doing a Neurocycle, which is a way to harness your thinking power through mind-management that I have developed and researched over the past three decades, to identify where you are at and whether you need this kind of space in your life. (Any task that requires thinking can use the Neurocycle, which means everything can, because you’re always thinking!) This process has 5 steps: First, calm the brain down by breathing deeply. I recommend breathing in for 5 counts and out for 11 counts, and repeating this technique 3 times (for around 45 seconds). Then, 1) GATHER awareness of the emotional and physical warning signals your body is sending you about the person or situation, such as tension in your shoulders, feelings of anxiety or snappiness. Embrace these signals, don’t judge them and don’t try to suppress them. (Spend around 30 to 45 seconds on this step, but not too long as you don’t want to ruminate on the negative.) Now, 2) REFLECT on how you feel: ask, answer and discuss why you are feeling the way you do. Use specific sentences, like “I feel this tension because …”. Sometimes, you may have to distinguish between a person who is toxic and a person who simply triggers you more than other people do, so observe yourself interacting with this person and how you react (that is the “when, what, where, how and why”). Do this for around 1 minute. After reflecting, 3) WRITE down what you feel and why for around 1 minute. This will help you organize your thinking, and give you insight into what your body and mind are trying to tell you. Then, 4) RECHECK what you have written, looking for your triggers, thought patterns and the “antidote”. For example, you might notice that you start snapping and speaking louder when asked something simple by a certain person, as though this is the straw that broke the camel’s back and released all your pent-up tension and anxiety. In this step, you can think about what to do to prevent this from happening in the future. Lastly, take action. I call this 5th step the ACTIVE REACH. This can be a positive statement that validates your feelings or a boundary you put up to give yourself time and space to process how you feel. But remember to explain why you need a boundary; try to get a “neutralizing person” involved in the discussion if necessary and say things like “I am not going to listen if you yell” or “we can talk about general things but not deep emotions until I am in a better place”. To read the original article click here. For more articles from Dr. Leaf click here.

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How to Begin Finding the Root Issue of Your Anxiety & Depression + Everything You Need to Know About Tapering Off Medication

AHA Publisher — Thu, 15 Oct 2020 07:00:30 +0000

Dr. Caroline Leaf – Human mental health is infinitely complex. We all battle in different ways, we all struggle, and we all need to learn how to cope, process, feel and experience life’s ups and downs. The fundamental way we do this is by listening to the signals our brain and body send us, like anxiety and depression, and by getting to the root of what these mental and physical symptoms are telling us about the imbalance in our life. In this podcast (episode #208) and blog, I speak with holistic board-certified psychiatrist, acupuncturist and yoga teacher Dr. Ellen Vora about how it is possible to learn to understand and manage our mental health by embracing these signals and listening to what they have to say, how facing the root of our fears and anxiety helps us find true healing, what a functional medicine approach to mental health looks like, why the current system of mental healthcare needs to change, the relationship between psychotropic medication, withdrawal and mental health, and more! As Ellen points out, progress in mental healthcare is always about the why: understanding the root cause(s) of why things are out of balance and why we experience what we experience. If you are a mental healthcare professional, you have to show up as a beginner with each new patient or client. Never walk into a room thinking you know what is going on or how to fix the issue. Be an infinite learner—even if you are just someone listening to a loved one describe their struggles. Show up with generous deep listening and become comfortable with the fact that you may not know what the problem is and that you have a lot to learn. Mental health is about people’s unique narratives, not just their biology, and this cannot be learned in classroom textbooks. Indeed, mental health is all about taking a good look at our internal lives. As a culture, we have become emotion-phobic. We try to suppress our feelings or apologize when we express what we are dealing with and cry, but we really need to let our emotions flow, not hide them. No emotion has ever successfully been pushed away. Resistance is a dance against our feelings. Issues like depression and anxiety are often symptoms of unprocessed thoughts and issues, which change the way we feel, mentally and physically. As the saying goes, what we resist, persists! Only when we surrender and feel what we are feeling can we resolve it. Our feelings are trying to tell us something we need to hear—we need to let down our guard and listen. Anxiety, depression and other types of mental distress are not diseases. They are symptoms telling us something is out of balance, and we need to explore this “why” and find the root cause(s). Unfortunately, our current system of mental healthcare tends to focus on reducing or suppressing these feelings and their biological repercussions, to the detriment of getting to the root of the issues. If you are very symptomatic, psychiatric medication may narrow the range of affect, which some people may find helpful for a certain period of time. However, these medications are not a cure; they are a bridge that may help you get to a place where you can heal. (For more on this read my blog on chemical imbalances in the brain, read the book Anatomy of an Epidemic by Robert Whitaker, and check out the Mad In America website). However, for many people, psychotropic drugs do not meet their mental health needs and have many unwanted side-effects. These people often find it incredibly difficult to stop taking them, and need help during the withdrawal process, which can be challenging. Withdrawal from psychiatric medication is what Ellen calls a “silent epidemic”. There is no one system in place to help people withdraw from these medications, and professionals are often not taught how to support their patients or the best way to help them withdraw. In fact, not a lot is known or published about the best way to taper off psychotropic medications, while many professionals tend to deny the validity of people’s struggles when they are in withdrawal, often confusing this process with “relapse”, which further distorts the situation and can make the person’s mental distress more chronic and acute. But going through a withdrawal does not mean you are broken or helpless. These drugs change your brain, but the good news is that you can change it back! If you decide to withdraw from a psychotropic drug, you want to do it gradually with the help of a medical professional, so your brain and body can learn to compensate and adapt over time. You also want to support this process by changing your lifestyle and including helpful practices like a good diet, regular exercise, mindfulness and meditation, yoga, breath work, acupuncture, appropriate supplementation and so on. Why? Withdrawal needs to be paired with targeted action to calm down the nervous system and keep it at a comfortable baseline so that the withdrawal process will be more bearable and less symptomatic. Also, keep in mind that the actual pace will be unique to the individual and will take time. To read the original article click here. For more articles from Dr. Axe click here.

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