When it comes to treating anxiety and stress, people can suffer for months and even years because they have never addressed the root of the problems successfully. Working towards regaining balance in the body, mind, and spirit is a good first step in reducing symptoms. Holistic doctors, acupuncturists, and even yoga teachers (who specialize in breath therapy and movement specific to reducing the stress response) can assist people in feeling less anxious almost instantly. Holistic practitioners who can help include:
Lifestyle Changes can make HUGE shifts in your body and brain chemistry, helping to reduce Anxiety and Depression. Some simple yet powerful changes you can start with today include:
Anxiety takes place when the body is tripped into the “fight-or-flight mode” or “stress response.” Often the stress response is out of your control which can be made even worse with high sugar intake that causes adrenal imbalance and a host of other health problems. Sometimes it can be difficult to avoid stressors like work related ones or traffic on your commute, however other times stress can be completely avoidable. One extremely common and preventable cause of the stress response is preventing swings in high and low blood sugar levels. Swings in blood sugar levels happen mostly because people are eating too much sugar in their daily diets.
A number of you are already familiar with the experience of feeling “hangry” (hungry+angry). For some people, blood sugar dips cause stress and anxiety. And sometimes these folks are not even aware of this connectivity. If this is you, then you can make yourself significantly less anxious by maintaining a stable blood sugar level.
The definitive solution is to cut out refined carbohydrates and sugars, eat plenty of healthy protein and fats, and stick to safe starches like plantains and sweet potatoes. Except for that total diet overhaul, you can likewise rely on something like sprouted almond butter or coconut oil to give yourself a blood sugar safety net. If you feel your blood sugar level crashing, take a spoonful of almond butter or coconut oil. If you’re running out of your house and you understand you’ll be on the go without much time to eat and pause, take a spoonful. If you will go to bed and you often wake up in the morning or middle of the night with anxiety and racing thoughts, it could be that your blood sugar dipped to low while sleeping and your adrenal glands had to increase cortisol levels in an effort to stabilize your blood sugar – BUT the result you feel is that you wake up in a state of anxiety. If you eat an early dinner you can take a spoonful of nut butter before bed as an option, or you can try a fat bomb or other healthy high fat snack like chia pudding which is made with coconut milk and chia seeds. The protein and healthy fats will help stabilize your blood sugar while you sleep. When you are out all day, you can carry portable almond butter packets in a bag so you can still have a spoonful on hand. Taking these precautions to stabilize your blood sugar levels can prevent your body from going into a stress and anxiety response, and these simple changes can also help stabilize your metabolism as well.
Most people like this one! Drinking coffee is our favorite ritual culturally. It’s warm, comforting, trendy, delicious, and often it’s the only thing getting us out of bed in the early morning. However, if you struggle with anxiety and you consume any form of caffeine, it can definitely contribute to your increased anxiety. Caffeine makes your body more likely to get tripped into a stress response by causing your nervous system to go into fight or flight. Genetically we can see if a person metabolizes (breaks down) caffeine at a fast, normal, or slow rate. If you are a slow metabolizer you could really be causing unnecessary suffering for yourself by consuming foods and drinks with caffeine. Even if genetically and historically you can drink caffeine without side effects, when you combine coffee with a stressful task and a busy life, that suffices to make almost anybody anxious. You’ll have the ability to handle the busy life and stressful job a lot more calmly without coffee ramping up your nervous system.
When it comes to kicking the caffeine habit, proceed slowly with reducing caffeine consumption. For some people caffeine withdrawal is no joke, so make regular adjustments and allow your body to adjust before you take the next step. If you drink 3 cups of coffee or more per day go down to 2. If you drink 1 cup, change it to half. If you’re drinking black tea, then try green tea. And if you’re a green tea drinker and you are still experiencing anxiety, do a trial totally off caffeine. Holistic medicine approaches for anxiety most often include removing caffeine from the equation — at least for a period of time while the underlying causes which might be triggered by caffeine are being addressed.
Many people don’t know that breathing exercises are an effective antidote to anxiety and stress. Specific breath work will put the body directly into the relaxation response, which is the opposite of the stress response. This relaxed state protects the body and brain from anxiety, and can even stop anxiety when it starts to take place. Breathing exercises are safe, effective, available to us anywhere, and totally free anytime. So why aren’t we all doing day-to-day breathing exercises? Start today, you have everything to gain!
Starting a new habit is always the hardest part. Instead of holding onto a perfectionist approach to meditation, just take imperfect action. Imperfect action will take you in the direction you need to go to achieve perfect action. Holistic doctor for anxiety suggests you start with at least 2 minutes of practice meditation today, right now. There will always be a host of urgent matters waiting on our attention, making us feel like we have no time. But making the time to start with even just two minutes of breath work and meditation — That is when the magic happens!
Here’s a super-quick and easy breathing exercise to fight anxiety and stress. It’s called the 4-2-4 breath. Breathe into the count of 4, hold the breath for 2 counts, and breathe out to the count of 4. Set a timer and do this for 2 minutes at least once a day, or whenever you’re anxious. Everybody has two minutes.
While these tips might not get you the same benefit as living in sync with nature or 7 years of treatment in a utopian community, these steps are taking you one step closer to healing your body and your mind. Keep making conscious decisions that take you one more step towards your goals… those decisions are cumulative and will help you in your healing journey. So start today with implementing these 3 simple steps into action and keep working towards restoring your body’s health so you can reduce your anxiety.
(For established clients)
Not sure WHO to book with? No Problem! Here at MHH we have an AMAZING team of coaches and EVERY ONE OF OUR COACHES can help you with ANY of your conditions, so just pick the one that has availability on the day and time that works best for you.
Not feeling well and looking for help with your condition, diagnosis, or symptoms that won’t go away no matter what you have tried? Our holistic biological health coaches can help you! Our coaches teach you how your body works, what the underlying cause of your condition or symptoms are, and how to fix and address them using long-term solutions that are data-driven and that work!
Our holistic biological health coaches have a deep understanding of advanced functional testing and genetics testing, along with much experience in complex cases.
Our biological coaching team works with you to empower and teach you how to understand and interpret your lab results, what your results mean, how they are connected to your health conditions or symptoms, and most importantly, what to do with the information, how to put protocols together based on your lab results, and when to reorder your various labs to track progress.
You will become your own healing master learning how to navigate the healing process, how to modify your protocols, when and how to detoxify your organs and cells from the toxins discovered on your lab results. You will learn the importance of tracking your assessment forms and symptom sheets and how to troubleshoot your healing process.
In addition, you have the opportunity to learn how to understand YOUR genetic blueprint – Our coaches are trained in the field of epigenetics and understand implicitly that YOU are in control of your own gene expression and how your genes either work for or against you. If you choose to add genetic testing into your program, your genetic blueprint information can be used not only to help drive your plan of action for healing, but also it can be used to understand your body’s unique nutrition, lifestyle, sleeping, eating, and physical activity needs are so that you can optimize once you are healed.
Get help from our functional nutrition coaches who understand that there is no ONE diet that is right for everyone. Our nutrition coaches work hand in hand with our biological coaches so if you need any lab work done or specific protocols that would require supplement protocols, you have a team working on your behalf and your nutrition coach would make recommendations for which other team coaches would be able to help you.
Your coaches will teach and empower you to learn how to determine and navigate your diet modifications which are decided based on your extensive intake forms, history, and your lab data that your coaches may want to order for you. Based on all of this information, they will teach you what foods to eat and not eat according to various conditions and why.
Your functional nutrition coach will help you learn what substitutes you can use when there are certain foods you may need to stop eating for a period of time, how to put your meals together based on your dietary needs per your lab data, how and when to incorporate gut repair protocols, and what lifestyle modifications you want to address based on your labs and your health conditions.
Nutritional coaching can be a great tool by itself or combined with coaching from our biological coaches. You can schedule with either our biological or nutrition coaches and they can help you get started and make recommendations as needed.
Many people who have successfully mentored with our nutrition coaches have had past issues such as:
Mindset, past and present traumas, and limiting belief systems are some of the biggest barriers to healing, so much in fact that gene expression and biological ‘engines’ of the human body can change for the worse because of it.
In the many years, we have been working in the field of holistic medicine, helping people who have tried everything else with no success or little success, we have discovered how great of an impact our thoughts, beliefs, and past and present trauma, and chronic stress can be to the human body, mind, and spirit.
The rate of recovery and healing for those who place emphasis on creating new neurological pathways to imprint new and healthy mindsets and belief systems in how they perceive themselves and the world around them is greatly improved when the psychological aspect of mindset and integration of mind, body, the spirit is addressed through repatterning of the mind and body neurology.
By removing barriers discovered from traumas, mindset, and conscious/unconscious patterns that are not congruent for healing, health, and vitality, you set yourself up for the best outcomes in your healing journey. Healing only occurs when the physical, emotional, and mental barriers to healing are removed.
Therefore we incorporate mind, body, spirit integration work into our programs and in doing so, we see exponential increases in positive outcomes with our clients. We have put together the most comprehensive ‘whole person’ approach in the world, and this is why our results are so successful.
Our Emotional Processing, Stress Release, & Neurological Repatterning coaches work with you to create new neurological connections, anchor new neurology, and habits, and show you how to become aware of any conscious or unconscious belief systems that may be holding you back from healing and total health.
You are welcome to try one or two appointments to see what you think. We typically recommend a minimum of 6 sessions to make an accurate assessment of how this type of modality is working for you.
Here are some of the modalities our Emotional Processing, Stress Release, & Neurological Repatterning coaches use for brain and body repatterning:
Breathwork is more than just a simple exercise of intentional breathing. Specialized breathwork techniques are used to facilitate major transformation and healing by encompassing a wide range of therapeutic practices that are extremely powerful in providing immediate relief for pulling people out of fight or flight (the amygdala hijack we teach about in Part 2 of our Mastering Trauma Masterclass).
This vagus nerve activation through breath work activates the rest/digest (parasympathetic nervous system), stimulates healing, reduces blood pressure, reduces the cortisol stress response, regulates hormone and blood glucose activity, and heart rate variability (the biological stress response). It rewires the body for self-regulation of the nervous system in a manner that optimizes the body and creates resilience in times of stress.
Yoga breath therapy allows you to disconnect from the mind chatter, mind racing, and negative self-talk and reconnect with your body your energy. From this elevated state of awareness, you are able to facilitate healing, growth, and expansion. And if you are looking for some expansion of your body/mind/spirit awareness, then this type of breathwork can be nourishing and can facilitate the next layer of peace, love, gratitude, connection, clarity, and insights.
In the many years, we have been working in the field of holistic medicine, helping people who have tried everything else with no success or little success, we have discovered how great of a damaging impact our thoughts, beliefs, and past and present trauma, and chronic stress (the fight or flight response) can be to the human body, mind, and spirit.
By becoming aware of how to regulate our own nervous system, and resolve traumas, mindset, and conscious/unconscious patterns that are not congruent for healing, health, and vitality, you set yourself up for the best outcomes in your healing journey. Healing only occurs when the physical, emotional, and mental barriers to healing are removed.
The rate of recovery and healing for those who place emphasis on:
….. Find much success and amplification in their healing journey.
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