Anxiety isn’t a terrible thing. It isn’t a superpower either.
It is nothing to have a judgement about. Anxiety is an alarm bell that something isn’t right, and you need to act. Often, you try to think your way out of anxiety instead of acting. That rarely works. You do have power over your attitude and how you respond to stressful situations. Before you determine coping strategies, you must understand “why” you are experiencing anxiety. Anxiety can be brought on by mental/emotional, and/or physical energy imbalances. These imbalances often overlap and create a vicious cycle. For example, a diet of too much caffeine can lead to sleep disturbances. Sleep disturbances can lead to a dependency on stimulants to get through the day. Lack of sleep can affect your ability to regulate your emotions. When you feel more emotional you might turn to processed foods and sugar to make you feel better. However, a poor diet can profoundly disrupt your neurotransmitter formation, signaling, and release causing you to have unbalanced brain chemistry.
It can be hard to break free of this cycle. You may find yourself turning to medications. While this at times this is necessary, most often it does not address any of the root causes of your anxiety. Unfortunately, overtime medications can deplete neurotransmitters and further complicate your mental health.
It is time to take control of your health on your own in all ways (emotionally, mentally, and physically) to combat anxiety. I would love to help you on your journey!
Mental/Emotional Energy Imbalances
Built up energy can manifest as anxiety. This energy is built up in different ways. Understanding your energy type will help you discover which tools might be best for you to combat your anxiety.
• Sensitive Energy – This energy type picks up energy from their environment and from other people. Social situations and/or social media can be challenging for this type. Tools such as grounding meditations, removing yourself from certain situations, stop engaging in social media where you are given constant feedback about who you are, practice daily focus journaling, and determine what is your energy and what is someone else’s can be very helpful.
• Over-thinker Energy – This energy type ramps up when you worry about what will happen in the future. Making decisions can be challenging for this type. Tools such as using positive affirmations to replace worry-filled thoughts, trust in a higher power plan for you, and use physical movement or creative projects as an outlet can be very helpful.
• Scattered Energy – This energy type can feel out of control when major life shifts happen. This can be old energy that has built up overtime and needs to be released. Tools such as deep breathing exercises and reiki therapy can be very helpful.
Physical Energy Imbalances
Anxiety is all about managing your energy and your brain. Think of it as an anxiety bank. You need to always keep $100 dollars in your anxiety bank account. As your bank account dwindles your anxiety increases. It is time to evaluate what causes withdrawals.
Account Withdrawals:
• Low blood sugar – brain secretes glutamate that causes depression and anxiety
• Low protein intake – protein are precursors for neurotransmitters dopamine, serotonin, GABA, and endorphins
• Poor gut health – 95% of serotonin receptors are in the lining of your gut
• High intake of sugar – blood sugar spikes lead to depletion of serotonin, GABA, dopamine, epinephrine, and norepinephrine
• Lack of vitamins and minerals – micronutrients are essential in neurotransmitter formation, signaling, and release
• Caffeine – blocks adenosine, increases neuron firing, activate the adrenal glands and produces adrenaline
• Processed food / Fast Food – create inflammation and feed bad gut bacteria
• Artificial sweeteners – blocks production of serotonin
• Alcohol – depresses central nervous system
• Foods high in histamines (if you have an issue with histamines)
• Food sensitivities – create inflammation and multiple neurologic and psychiatric complications
Anxiety Health Solutions
Nutrition Prescription
Making too many changes in your life when you already have anxiety is setting you up for failure. It is important to make sure you develop a toolbox of coping strategies for your mental/emotional energy imbalances. It takes ongoing practice to redirect your narrative from negative thinking to positive thinking. I highly recommend visiting my Healing Partners page to help you develop your toolbox.
Neurotransmitter Testing – This test is my top choice for anxiety. It will determine if and what neurotransmitters (Serotonin, Dopamine, Norepinephrine, Epinephrine, GABA) are creating imbalances in your brain chemistry.
GI MAP Testing – This will determine if your gut bacteria is unbalanced creating a leaky gut, toxin build up, and inflammatory responses.
Food Sensitivity Testing – This will determine if food sensitivities are contributing to your anxiety.
Adrenal Function – This test will determine if your adrenal glands and imbalanced cortisol levels are contributing to your anxiety.
Hormone Testing – This test can determine if you have an imbalance of progesterone or estrogen creating your mood swings and anxiety.
Diet Prescription
– Adhere to balanced meals (carbohydrates, protein, and fats at every meal)
– Remove the foods that are counterproductive to your brain and gut health (caffeine, sugar, processed food, artificial sweeteners, alcohol, gluten and dairy)
– Add the foods that support brain and gut health (real whole foods especially bananas, walnuts, pineapples, avocadoes, chicken, tuna, turkey, bean, legumes, carrots, leafy greens, peas, potatoes, sunflower seeds, asparagus, broccoli, pumpkin seeds, cocoa powder)
Supplement Prescription
- Probiotics
- Omega-3 Fatty Acids
- L-theanine
- Methylated B Vitamins
- Magnesium
- Depending on Neurotransmitter Test results (Tryptophan, 5 HTP, GABA, Phenibut, Glutamine, N-acetyl L tyrosine, Mucuna Pruriens, Iron, SAMe, Adaptogenic herbs)
Which Wellness Action Plan is for me....
SELF-STARTER
PLAN
Order your own test and get results & recommendations emailed straight to your email inbox.
COMPREHENSIVE
PLAN
As a full-service client, you will have your own personal Functional Nutrition Practitioner at your fingertips.
SUPPLEMENT
VIP PLAN
This plan will tell you exactly what supplements you need and what supplements you do not need. Included in Self-Starter and Comprehensive Plans.
Choose the plan that’s right for you.
Contact Rachelle
Not sure which plan is right for you? Let’s talk it over. Book a free 15-minute consultation or email me with questions.