Category: <span>Anxiety</span>

Treat Yourself Like a Plant: Four Steps to Well-Being

Humans don’t come with an instruction manual, but there are things that we can all do that have been proven to keep us physically and mentally healthy. 

 

I do NOT have a green thumb, but I do know the basics of how to keep a plant alive and growing. Therefore, I’d like to explain how to engage in self-care in a way that is easy to remember: treat yourself like a plant.

 

  1. Get some sunlight.

Just like plants need sunlight, so do we!  It is widely known that Vitamin D comes from milk and some foods, but did you know it also comes from sunlight?

In fact, 15 minutes of sunlight exposure at least 3 times per week can give us enough Vitamin D to make up for what is missing in food.

Vitamin D helps reduce inflammation and helps all types of cells grow!  It makes our bones stronger, lowers blood pressure, and helps us sleep better. (We all know what consequences we suffer if we don’t get a good night’s sleep—grumpiness, grogginess, overeating, bad decision making just to name a few!)

Additionally, according to researchers at BYU, the availability of sunlight has a big impact on our mood.

During seasons where we get less sunlight, humans experience more mood and emotional problems and disorders.

On the other hand, days with plenty of sunshine helped increase positive mood which means the release of “feel good” hormones and chemicals in the body. Just remember to wear your sunscreen!

 

  1. Drink plenty of water.

According to the Journal of Biological Chemistry, the brain and heart are composed of 73% water, and the lungs are about 83% water.

Skin is 64% water, muscles and kidneys are 79%, and even the bones are watery: at 31%. It only makes sense to drink water if much of our bodies, and most especially the brain, are made of water!

A 2014 study concluded that habitual water drinking facilitates clear thinking and helps with alertness. It also could benefit mood and confidence.

For example, drinking enough water can clear up skin problems, which can give self-confidence and vitality. There is such a thing as drinking too much water though, so be careful and don’t go overboard with it.

 

  1. Get some fresh air and activity.

Some plants do well indoors, and some plants thrive in the outdoor elements of wind, rain, and snow.

I’d like for you to imagine though that you are a plant that happens to benefit from the fresh air.  Imagine the slight breeze that moves you and gives you chance to interact with other plants.

Studies have shown that spending time outdoors and in nature can induce calm, decrease depression, and stave off anxiety.

There is a treatment called Ecotherapy, where you spend a prescribed amount of time outdoors and in nature to treat depression.

The benefits of being around nature and green plants is also very grounding.

Grounding is a natural way to combat anxiety because it helps us live in the moment.

Since you are out of the house, it may even give you a chance to do some light socializing–waving at neighbors, saying good morning to passersby.

This even light amount of social interaction has great benefits for the brain. It keeps loneliness at bay and can improve overall mood.

 

  1. Ensure that you are getting proper nutrients and minerals.

Have you ever seen those commercials for plant food or soil?  They show flowers that grow without the MiracleGro and some that do.

The difference is, with the plant food, the flowers grow bigger and are more resilient and the ones that grow without it are still pretty, but puny and weaker.

The same goes for our bodies!  If we ingest junk food or fast food, sure our bodies will survive.

We won’t go hungry and we will live.  But if we eat high quality, nutritious food and take our vitamins, our bodies will not just be surviving and functioning, they will THRIVE.

Also, have you ever noticed how you feel after you eat a large fatty and not-so-nutritious meal? Or what it feels like if you drink too much alcohol?

That is not fun at all. Like a plant, your brain functions best when it gets nutrient rich soil and plant food.

Eating high-quality foods that contain lots of vitamins, minerals, and antioxidants nourishes the brain and protects it from oxidative stress.

 

So, there you have it.  Four simple strategies to keep your mind and body happy and healthy…like a plant!

Resilience: An Anxiety Vaccine

“People experience increased stress and concern in times of crisis as we are currently facing.”

– Dr. Asim Shah, professor and executive vice president in Menninger’s Department of Psychiatry and Behavioral Sciences at Baylor College of Medicine.

A word that has gone viral in our society is anxiety, keeping in mind that anxiety is needed and adaptive in supporting us and preserving life, along with fear, anger, sadness, or happiness.

Until a few years ago, it was estimated that 20.6% of the world’s population suffered from anxiety. A recent survey by the American Psychiatric Association shows that Americans are suffering from anxiety.

The survey found that four out of 10 suffer from anxiety when they think they may become seriously ill or die, five out of 10 Americans experience anxiety about getting coronavirus and six in 10 suffer from anxiety because family members get the virus. In addition, individuals may be overwhelmed with concerns about uncertainty of the next paycheck, increased bills and increase in social isolation.

Considering now, that when we experience a sleep interruption and change in appetite, we find ourselves more irritable or sensitive. When it comes to anxiety, the most recurrent manifestations of anxiety are shortness in breathing, palpitations, headache, back pain, catastrophic thoughts and other symptoms, and managing them is not always easy.

If this is the case, the important thing to keep in mind is to observe these changes and address them promptly by seeking professional support, so that it does not adverse impacts on yourself or your family.

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Five Signs That Tell You It’s Time to See a Therapist

As a mental health professional who has been in the field for a while, it’s been interesting to observe why and how people end up in my office seeking guidance. The following is a list of indicators that may be signaling to you it could be time for you to seek support from a mental health professional.

  1. Your loved ones are noticing that you are different. Sometimes, we are not able to look at ourselves objectively…that is we can’t clearly see how we behave sometimes. It is like when you look into a mirror and only see certain flaws or spots in your face or body but can’t quite see the whole picture.  Those around us, specifically our loved ones, hold a special perspective of ourselves and can see different aspects of ourselves that we are not able to.  If loved ones, people who see us every day, or people who interact with us often notice unusual or “not typical” behaviors and point it out, they might be signals that mean we need some extra help from a therapist. They may tell you that they are concerned about things like substance abuse, irritability, mood changes, isolation, or your daily routines.
  2. You feel a sense of emotional discomfort that has lasted longer than 2 weeks. You’ve made it this far into life with all you’ve got, but sometimes, life can become daunting or unmanageable.  If you feel any sense of apathy, sadness, nervousness, worry, or uncertainty that has been unmanageable or if you’re noticing behavior changes like not wanting to engage in relationships, snapping back at others, feeling like you don’t want to do anything, not finding pleasure in old hobbies, or changes in your appetite, it might be time to take a closer look at yourself.  When these “signals” come up for longer than two weeks it might be time to get Read more

7 Types of Anxiety: Not all Anxiety is the Same

Anxiety is a totally normal response in daily life, it is a conditioned response that distinguishes us from inanimate objects. For example, when we feel hungry we have a feeling of anxiety, which preserves life.  The same is the case when an animal threatens us.  We tend to flee or defend ourselves, but when anxiety is shown disproportionately to the stimulus that caused it , or when it comes up for no apparent reason is when we are faced with a pathological situation.  Typically, this is when we seek and need help.

Usually the first answer is to go to anxiolytics, methods to reduce anxiety.  However, it is very important to find out the real triggers of anxiety so that we can feel and manage own our emotions again. That’s when we require the assistance of a professional. Anxiety of this kind deteriorates the quality of life; the world becomes a threat.

These manifestations can last a long time and/or present themselves intensely, leading to panic attacks and anxiety.  Many times, this can lead to an in individual to visit the emergency room in a hospital, where, of course, they do not discover physical problems.

Symptoms that usually occur include, but are not limited to:

  • Feeling nervous, agitated or strained
  • Feeling imminent danger, panic or catastrophe
  • Increased heart rate
  • Accelerated breathing (hyperventilation)
  • Sweating
  • Tremors
  • Feeling weak or tired
  • Problems concentrating or thinking about anything other than the current concern
  • Having trouble falling asleep
  • Having gastrointestinal problems
  • Having difficulty controlling concerns
  • Having the need to avoid situations that create anxiety

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