TEN IDEAS TO HELP YOU MANAGE ANXIETY

Anxiety can be especially problematic during the holiday season – the time from November to February, generally. It can be hectic for some people. During this time of year feelings can shift from joy to grief at a moment’s notice. What does anxiety look like, though?

For some it might be the stress of not feeling “thankful.”

While people are setting goals for the new year, others might feel a sense of anxiety and overwhelm about what is to come.

The holiday season, and especially the new year, might be viewed as a time to reflect on what has happened. Valentine’s Day, however, might trigger a sense of loss or awareness of what we do not have or what has not happened. 

If you are a person that finds yourself with more anxiety as the new year approaches, here are ten ideas to help you handle your emotions:

  1. Address your mental and physiological stress response. In addition to the many options you have to remedy anxiety in your physical body, you could also work with a therapist to help your behavioral response to stress.
  2. Don’t only look for the quick fix. Testing and treatment can provide a long-term solution by getting to the root of things. It’s more than just going to the doctor and getting anti-anxiety meds.
  3. What are your adrenals telling you? Testing your adrenals can pinpoint physiological reactions that make you more prone to anxiety, and can calm cortisol (stress hormone) by measuring your cortisol levels throughout the day.
  4. Consider what you are eating and how it affects your body. Organic acid testing gives you an idea about neuro-transmitter levels in the brain and nutritional suggestions to change your diet based on those findings. 
  5. Unhealthy patterns are meant to be broken. If your behavioral response to anxiety is not serving you well, I can refer you for Neurofeedback/ Biofeedback to get to the root of how your brain is accustomed to handling stress. With interventions, you can actually change your brain patterns and learn new responses.
  6. There is wisdom in nature. Supplementing your diet with combination formulas like Gaba, or methionine can help stabilize your stress hormones. Also, adaptogens like Ashwagandha, Passion Flower, Cava, Lemon Balm, or Lavender can be of use.
  7. Look for indicators of inflammation. I offer functional testing that can assess your nutrient levels. Inflammation plays a part in stress – Magnesium, Turmeric, Fish Oil targets and helps reduce inflammation in your body and help to lower anxiety at the root.
  8. Think about the root of your symptoms. I am different from other doctors in that I will look at the big picture of your illness and search for historical indicators or reasons for why you are experiencing anxiety.
  9. Move your body. This is a huge part of managing your anxiety. Movement helps release endorphins that fight off cortisol, naturally. AND…the added benefit of movement is that it burns off energy and helps you sleep better at night.
  10. Practice healthy sleep habits. How you sleep affects everything else from energy to mood. It truly makes a difference to your anxiety levels if you get good sleep at night.

If any of this resonates with you and you are looking for a way to move forward in the new year, please contact me for a consultation. I would be happy to help you manage your anxiety naturally and help you reset in 2023! Please call (203) 453-0122 or CLICK HERE to schedule a consultation.

INSOMNIA: HOW TO STOP THE CYCLE OF SLEEP DEPRIVATION

You feel stressed during the day and it’s hard to quiet your mind at night.

Then you can’t sleep at night because there are too many things to worry about.

The next day you feel a bit depressed because you are tired and stressed out.

So starts the cycle of stress, sleep deprivation and depression. I can tell you why this might be happening and help you get yourself back into a healthy pattern of sleep.

Here are some common questions people ask about insomnia and sleep deprivation:

HOW MUCH SLEEP DO I NEED?

It is generally recommended that you get 7-9 hours of sleep each night. Depending on your age you may need more or less. It’s always important to evaluate what works best for you as an individual. I can help you figure out what is most healthy for your body.

WHY IS SLEEP SO IMPORTANT?

There are so many benefits to getting a good night’s sleep. Here are just a few things that a restful night can provide you during the day:

  • A calm mind
  • Less anxiety and stress
  • Increased immunity
  • Improved mood
  • More energy
  • Weight management
  • Healthy human connections
  • Better memory

WHAT CAUSES INSOMNIA?

Insomnia can generally be thought of as a perpetuating cycle. Lack of sleep can be caused by behavioral factors, physiological factors, or a combination of both.

For instance, it is common for people to lose sleep over stress which can bring about forms of anxiety and depression. Anxiety and depression are known causes of insomnia.

Another contributing factor to insomnia is the presence of poor sleep habits.

I like to get to the root of, and address, the underlying symptoms of insomnia to alleviate your issues from a whole human perspective.

HOW DO WE GET TO THE ROOT CAUSE OF MY SLEEPLESSNESS?

In looking for the root cause of your insomnia, we can look at BEHAVIORAL FACTORS such as:

  • Daytime routines that contribute to stress
  • Eating habits that may lead to heartburn, indigestion or other internal issues
  • Movement habits that may cause pain
  • Lack of movement

We can also look at PHYSIOLOGICAL FACTORS such as:

  • Hormone issues like peri-menopause or menopause
  • Depression and anxiety
  • Sleep Apnea

It is important to reiterate that sleep disorders, like insomnia, are part of a cycle that perpetuates itself. Sometimes the contributing behavioral factors create physiological factors and vice versa.

WHAT ARE SOME NATURAL WAYS TO GET TO SLEEP?

As a naturopathic doctor, I want to help you find natural solutions for your insomnia. Here are a few general tips that you can try on your own:

  1. Manage your daily stress. This may mean letting go of work or nighttime commitments, delegating responsibilities, practicing mindfulness about what you say yes or no to, and even taking a pause in your day to meditate.
  2. Practice sleep hygiene. Make a conscious effort to slow your mind down before you go to bed. Turn off screens and put away reading materials at least an hour before sleep. Wind down by taking a warm bath, turning off overhead lights, and putting a few drops of lavender oil in a bedside diffuser.
  3. Think outside the box. Acupuncture is one of the services I provide that is a supplemental therapy beneficial to insomnia and other sleep issues. Another suggestion would be to try Integrative Therapeutics Cortisol Manager, a stress hormone stabilizer, I sell in my office.

I can help you find natural solutions and relief if you are suffering from insomnia, and help you get out of the cycle of sleep deprivation naturally.

If you live in the Guilford/ Branford/ New Haven/ Madison/ Clinton area and would like to learn more about the innovative programs Dr. Fisel has to offer, call (203) 453-0122 or CLICK HERE to schedule a consultation.