Everyday Hacks for Anxiety

In today's fast-paced world, it's not uncommon to experience moments of anxiety. However, for many, anxiety transcends occasional worries and becomes a persistent and overwhelming presence in their lives. Understanding anxiety, its symptoms, root causes, and holistic approaches for relief is crucial for fostering mental well-being and reclaiming control over one's life.

Unpacking Anxiety: Recognizing the Symptoms

Anxiety manifests differently from person to person, but some common symptoms include:

• Excessive Worry: Feeling restless or on edge, and experiencing persistent and uncontrollable worry about various aspects of life.
• Physical Symptoms: This can range from trembling, sweating, and rapid heartbeat to gastrointestinal issues and muscle tension.
• Cognitive Symptoms: Racing thoughts, difficulty concentrating, and irrational fears are often prevalent.
• Avoidance Behaviors: Individuals may start avoiding certain situations or places that trigger anxiety, leading to social isolation or impaired functioning.

Exploring Root Causes

Anxiety can stem from various factors, including:

1. Trauma: Past traumatic experiences, whether physical, emotional, or psychological, can significantly contribute to anxiety disorders. When we do not have the tools to release trauma, this leads to nervous system dysregulation which can manifest as anxiety among other symptoms.
2. Stressful Life Events: Major life changes such as job loss, divorce, or moving to a new place can trigger anxiety.
3. Brain Chemistry: Imbalances in neurotransmitters such as serotonin, dopamine, and gamma-aminobutyric acid (GABA) can play a role in the development of anxiety disorders.
4. Hormone Imbalances: For example, low progesterone during the luteal phase can cause anxiety. 
5. Reactive Hypoglycemia: Reactive hypoglycemia, characterized by a significant drop in blood glucose levels triggering a sympathetic nervous system response involving epinephrine and norepinephrine release, is identified as a common contributor and sometimes primary cause of chronic anxiety, with symptoms worsening before meals and improving postprandially, often alleviated by dietary changes and supplementation aimed at stabilizing blood glucose levels.
6. Caffeine: Excessive caffeine intake can mimic symptoms of anxiety disorder, with patients exhibiting nervousness, irritability, tremulousness, insomnia, and palpitations; those with anxiety disorder are particularly susceptible to these effects, potentially due to slower caffeine metabolism or heightened response, as evidenced by studies showing significant improvements in anxiety symptoms upon caffeine restriction.
7. Aspartame: Anxiety has been linked to aspartame consumption, with symptoms alleviated upon avoidance of aspartame-containing products and recurring shortly after re-exposure, suggesting a causative role.
8. Adrenal Insufficiency: In which case your practitioner would help you address low DHEA levels.
9. Food Allergies & Sensitivities: can contribute to anxiety and other psychiatric symptoms.
10. Candida Overgrowth: when chronic it can lead to anxiety. Grab the Candida Overgrowth protocol here. 
11. Genetics: Research indicates that there's a genetic inclination toward anxiety disorders. If a close family member has grappled with anxiety, chances are you might be more susceptible to it too. However, this doesn't signify a predetermined fate; rather, it underscores the importance of nurturing your genes with appropriate diet and lifestyle choices to mitigate the risk of developing anxiety.

Everyday Hacks for Anxiety

1. Lifestyle Modifications:

   • Regular Exercise: Physical activity helps reduce stress hormones and releases endorphins, improving mood and reducing anxiety. One effective method to calm the nervous system is by establishing rhythm, such as through engaging in activities like yoga flow or running.
   • Seasonal Diets: Opting for a well-balanced seasonal diet that emphasizes protein can lower the risk of developing anxiety.
   • Adequate Sleep: Prioritize quality sleep as it plays a crucial role in regulating emotions and reducing anxiety. Setting a consistent sleep schedule helps establish a rhythm that is highly beneficial for the nervous system.
   • Stress Management Techniques: Practicing breathwork, yoga, somatic therapy, and similar techniques are all effective tools for cultivating a sense of safety within your body, leading to reduced levels of anxiety.

2. Nervous System Regulation: The optimal approach to addressing the nervous system involves prioritizing a body-first approach, focusing on working with the body rather than solely the mind.

3. Learn How to Re-Parent Yourself. Watch this video to learn more.

4. Nutrients to consider that, when deficient, can cause anxiety include:

   • Magnesium
   • Vitamin B3
   • Vitamin B12
   • Folate (vitamin B9)
   • Vitamin B6
   • Omega-3 Fatty Acids

Note: Mose people would benefit from taking a B complex daily.