If you are not able to manage anxiety and stress and it feels so overwhelming to you, seek help from a professional.
On top of the day-to-day stresses that people endure, these days, so many people are dealing with the post-COVID stress cascade that has been affecting people for the last two-and-a-half years. It has created a ripple effect that I feel will be lasting for years to come. It is challenging to see how the first year of lockdown will affect school-aged kids. I have seen a huge increase in anxiety, depression, stress, sleep issues and fatigue as a result of the pandemic in kids and adults. I am certain that research will be coming out in the next years proving that fact.
The spiral of the pandemic cascade started with an initial spike of uncertainty, stress and worry for people’s safety, low food rations or availability, worry about work, some have lost jobs, income, etc. Many were forced to pivot and find other ways to survive. The school-aged kids were thrown out of school and forced to be online with little to no personal interaction. Mentally, this was severely detrimental to the mental health of these kids and the teachers. We did what we had to do to survive.
The survival mode taxes the adrenal glands by increasing cortisol levels, a hormone released in times of stress. The consistent rise of cortisol produces an increased heart rate, anxiety, tension and stress. If cortisol is too high, people often have trouble sleeping, feel anxious, experience the mind racing at night, have heart palpitations, face weight challenges and hormone imbalance of neurotransmitters and male/female hormones. The adrenals are like the source energy of other endocrine glands. When they are out of balance, the effect can disrupt the thyroid, male or female hormones, and the pancreas, creating blood sugar imbalances.
Symptoms of Anxiety
- Head: Over-thinking or over-analyzing, mind fog, forgetfulness, headaches, trouble sleeping, hair loss or thinning, neck or back tension.
- Chest: Shortness of breath, palpitations, chest tightness, can’t catch your breath.
- Stomach: Nervous knots, stomach pain, diarrhea, constipation, gas, bloating, discomfort, acid reflux.
- Body: Pain and muscle tightness or tension can be an indicator of stress and anxiety in the body.
- Women: Irregular cycles, weight gain, hot flashes, night sweats or sleep issues.
- Men: Weight gain, low libido, erectile issues, night sweats or trouble sleeping.
Ways to Ease Anxiety
Focus on being mindful and present. Buddhist monks focus on mindfulness. Bringing focused attention to daily activities is a way to be present in the moment. It can be like a meditative state, like washing dishes, digging in the garden, walking and paying attention to each step and focusing on absorbing your surroundings.
Look for healthy ways to help you deal with stress. Move more often than not. Exercise regularly. HIIT (high intensity interval training) for 20 minutes, three times per week has been shown to reduce stress and balance hormones. Spend time outdoors hiking, walking, kayaking or running to reconnect and let go of stress and anxiety. Maybe take an Epsom salt bath to let go of your worries. Journaling can also help you make connections with yourself and gain clarity on the situation at hand.
Maintain healthy eating habits. So many people overeat, eat the wrong things or overindulge in alcohol when they are stressed. Research shows that eating and maintaining a Mediterranean diet with vegetables, protein and good fats will put less stress on the body systems and adrenals.
Focus on your breathing. When you start to feel overwhelmed, anxious or stressed, take a few minutes to focus on your breathing. Inhale for a count of eight; exhale for a count of 16. You can also inhale deeply and in your mind inhale peace, exhale calm. Repeat for a couple of minutes. You can close your eyes or do it any time you feel stress. There are some great meditation apps that have guided meditations or may contain binaural beats to help to retrain your brain and nervous system to relax.
Lean on your support systems. Talk with family, friends or health professionals to help you gain clarity and work through any stressors. If you don’t have someone, you can access some great online support groups or look for a mental health professional to guide you through.
Consider acupuncture and natural medicine. They offer an array of treatments to help reduce the stress response, reduce anxiety and balance hormones by looking to the root cause of the anxiety and treating it naturally. Acupuncture has a balancing effect, releasing the natural endorphins that make you feel good. It also balances hormones, neurotransmitters and the body’s response to stress-reducing symptoms.
Create a healthy nighttime ritual. Many people are too bombarded by social media, TV and increased screen time. That light decreases melatonin production and can affect the quality of sleep and mood. There are many blue light features on devices that you can implement or you can download the app to apply the blue light at a certain hour, such as one hour before bedtime. Sleeping in total darkness can also be very helpful.
Try some calming supplements and herbs. Chamomile and lemon balm tea before bed can help reduce tension. Glycine 500-1000mg one to three times a day helps to reduce anxiety without making you tired. Ashwaganda is a great adaptogenic herb that can help calm the nervous system and boost the adrenals. Slowly released melatonin, 1mg- 100mg, titrated to the best effective dose, is a great antioxidant. It is non-habit forming and helps improve sleep quality. Lavender essential oil is great for relaxation and improves sleep quality.
Get help. If you are not able to manage anxiety and stress and it feels so overwhelming to you, seek help from a professional. Consider getting your hormones, vitamins and neurotransmitters tested before resorting to medication right away. If medications are needed to manage anxiety, there are many natural options that work synergistically with them to support your nervous and adrenal systems. If one of your goals is to not be on anxiety medications for the long term, natural medicine offers a buffer to weaning off safely. In all cases, it is important to treat the root cause and balance it naturally first. FBN
By Christina Kovalik NMD, Lac
Dr. Christina Kovalik NMD, LAc, The Vitality Doctor, is a naturopathic physician and acupuncturist specializing in hormone optimization, optimal health and vitality. She is a new Flagstaff resident, practicing since 2004, and opened her second location in Doney Park in 2020. For more information, visit thevitalitydoctor.com or call 928-863-6086.