My Top Tips to Instantly Reduce Stress and Anxiety

Anxiety can be debilitating! It is down right terrifying if you don't know what it is, when it's happening. Even when you do recognize what it is, it still affects our ability to control our thoughts. Anxiety feels horrible in the body and it can result in physical symptoms as well. Ever had the nervous poops? Anxiety diarrhea is REAL! It can be so severe that it feels like you ate seafood off the back of a truck in a dark alley at 3am. This is because your body is in fight or flight, and when you need to run as fast as you can, or become a matrix level ninja, your body would like to be as light as possible! You can't float like a feather with 10 extra pounds of waste in your bowel. Our bodies are brilliant and this was probably a fantastic mechanism for cavemen, but perhaps not so helpful when you need to present the safety topic at your monthly meeting. Now you're anxiety is topped off with the fear of making it to the washroom, which perpetuates your anxiety! The thing is, our body doesn't know what the perceived stress is, it only knows that there is a threat and it must respond to keep you safe.

People who experience full blown panic attacks often experience symptoms similar to that of a heart attack and end up at the hospital truly believing that they are dying. You feel like you can't breath, you may hyperventilate, and you may be nauseous. You likely feel that you are in immediate danger. As I have personally experienced, fainting is not out of the question either - Vasovagal Syncope is another stress response that I've been blessed with, that we can explore in a future post. I may be making light of my own experiences, but in all seriousness, these symptoms are unbearable. It is no wonder we are seeing so many people suffer this past year, so in light of the heightened levels of anxiety and mental health issues we're seeing, I wanted to share a few quick tips that I find incredibly helpful and modalities that I teach my clients as well. Here are my top three tips to reduce the likelihood and severity of the symptoms of stress and anxiety, that you can implement today.

First off, we have breath-work! Engaging in deep and rhythmic breathing, will activate the vagus nerve, turning on our parasympathetic nervous system, reducing anxiety and stress. Implementing a simple technique such as box breathing will physically slow your heart rate and calm your nervous system. Box breathing, is breathing in to the count of 4, holding for 4, breathing out for 4, and holding for 4, on repeat for as long you can, working your way up to 5 minutes. If you can increase the count as you practice and the length of your practice, all the better for your parasympathetic nervous system. It is a good idea to practice breath-work daily so that you are well versed in how it feels before you are in the midst of an anxiety attack. In fact, incorporating deep breathing practices into your daily routine can reduce the likelihood that a stressful situation turns into anxiety at all. Not only is this calming for your nervous system, it is actually nourishing! Breath-work is a form of meditation which has been shown to improve memory, mood and longevity.

Next, remove gluten and sugar, and eat protein in the morning for beneficial effects on

glucose and insulin levels all day! Glucose is the brains main source of energy, but spikes and crashes from simple processed sugars can increase the symptoms of mood disorders. Balancing blood sugar and providing your nervous system proper nutrients is key to avoiding anxiety attacks and the best way is to start your day with high quality protein at breakfast. I used to eat what I consider to be good quality bread (gluten and carbs), with high quality clean peanut butter (protein and fats) and fruit or a smoothie for breakfast. The quality of this organic breakfast, was far better than the average bowl of genetically modified, glyphosate containing cereal, or the average coffee and bagel, but it still consisted of carbohydrates that were quickly being absorbed, spiking my blood sugar, and gluten irritating my gut, resulting in my daily 10am anxiety attack. This brings us to the gut brain axis. Some of our mood balancing neurotransmitters are created in our gut. A healthy gut, is a happy brain. An irritated gut, and an overload of what are considered bad microbiome, does not send those happy signals to your brain. In fact they can send signals of distress. The day I started eating protein and greens with good fats for breakfast, my daily anxiety attacks disappeared. This was no less than life changing. Changing the way you eat breakfast can completely resolve symptoms that are so unbearable, that so many people take drastic action to stop feeling? YES and we should be shouting it from the roof top!

Sometimes we can do all the right things and still, our bodies need extra support. Often times when someone has had chronic elevated stress, and they've developed an anxiety disorder, they are left with depleted nutrients and gut issues that lead to a reduced ability to absorb nutrients from the foods they are eating. It is best to work with a holistic nutrition professional to build a gut healing protocol and to determine which supplements are best for you. We can have very similar symptoms, and yet require different nutrients and lifestyle changes. No two people are the same, and proper recommendations will always be personalized. However when it comes to issues with the nervous system, I recommend getting on a high quality fish oil and a B-complex. B-vitamins and healthy fats are essential to a healthy nervous system and the likelihood of a client with anxiety and chronic stress being depleted is high. Research also shows that vitamin C elevates mood, and reduces stress and anxiety. However for fast acting anxiety support, high quality Kava is king. Kava Kava is an herbal remedy that's made from the roots of Piper methysticum, a plant that is found in the islands of the Pacific Ocean. Kava contains substances called kavapyrones. They quickly act on your brain, making you feel calm and relaxed. Kava is my go to when I'm having an anxiety attack and I feel like I can't deal with it, but I have to say, I have barely used it since changing how I eat breakfast!

Never underestimate the importance of getting out in nature. We need the sun on our skin - responsibly. We need our feet on the earth (negative ions) and we need to get away from EMF radiation, so leave your cell phone behind. In fact if you can get out in nature, on the earth, in the sun, near the trees, and practice your deep breathing, EVERYDAY, you'll notice big changes in the way you feel and the way your body responds to stress. (Even if this is on your lawn, in the morning sun.)

If you or someone you know if suffering with mental health issues, please reach out. There is so much that we do to help.

Please Note: Kava can interact with some medications, so it is important to talk to your naturopath before using it, specifically if you are on anti-anxiety medications.

All the best,

Christina Quan Chan C.H.N.C.™

Certified Holistic Nutritional Consultant

www.plantedroots.ca