Tag Archives | anxiety

Staying Steady as America Becomes Unhinged

By Elizabeth Galanti in Anger, Anxiety, Christian, Mindfulness, Stress Management

Fall 2018 – Winter 2019

Are you feeling it too? It is everywhere — people are angry, overwhelmed and worried. Media outlets try to push ratings higher with minute-by-minute perspectives and commentaries that are disturbing and unsettling. Messages bombard us from every angle that our country is divided, kindness has vanished and someone is waiting to call us names if we share our opinion.

So, a key question is: How do I find calm in today’s world? Recent research is pointing to prayer and meditation as an effective tool.

Stick with me. Prayer and meditation does not have to be tied to a belief in God or to a particular religion. If you are agnostic or atheist – don’t stop reading.

1. Meditation & Prayer: Shifts the Brain Into a Soothed State
Dr. David Spiegel, from Stanford University School of Medicine, is a leading brain scientist. He recently published research as to what the brain looks like on prayer.

“Praying involves the deeper parts of the brain— the mid-front and back portions,” says Dr. Spiegel. “These parts of the brain are involved in self-reflection and self-soothing.”

2. Meditation & Prayer: Produces “Feel Good” Chemicals
Feel-good chemicals, such as Oxytocin, are released during prayer/meditation which helps to soothe and lift our spirits.

During times of stress, our limbic system becomes hyper-activated, and we begin to operate from a state of freeze, fight or flee. We move out of a state of contentment and head towards poor decision-making and destructive behaviors. The chemicals produced while praying return us to a state of equilibrium.

3. Meditation & Prayer: Reduces Negative Feelings
Research done at the NYU Medical Center, utilized members of Alcoholics Anonymous who were placed in an MRI scanner. They were shown drinking-related images to intentionally stimulate cravings for alcohol. Participants used prayer to soothe themselves. The MRI data showed dramatic shifts in the prefrontal cortex which is responsible for the control of emotion. Participants self-reported a systemic shift from unsettled to an overall feeling of contentment.

4. Meditation & Prayer: Prepares Us to Take Action
While there is certainly sound argument for the psychological benefits of prayer and meditation, one question frequently asked by those who are agnostic or atheist: What can prayer actually do in the world?

The key is balance between prayer and action. One purpose of prayer and meditation is to recharge our batteries and gain a more centered perspective so that we can move out into the world and create positive change: connecting, re-centering, refocusing and taking steps that create change without destroying other human beings who get in our way.

You can think of prayer as your protective coating for the mind-body-spirit so the action that follows is more effective.

How? If I don’t believe in God.
There are plenty of books, articles and videos out there that can help you with that.

I’ll share one of my own life lessons. I worked with Harold and he used a phrase frequently when responding to someone who was struggling with pain, grief or loss: I’ll hold a good thought for you. That statement was always accompanied by his warm, genuine smile. You felt his care and concern.

One day I asked him what that phrase meant to him. He said, “It conveys my open heart for that person. I hold a deep wish that all the good forces in the cosmos come together for the best possible resolution for that person. My wish for them is that they feel loved and cared for during their difficulty.”

He went on the explain – “I don’t just say it and move on. I spend time envisioning them wrapped up in all the positive energy in the universe – and it making a positive difference in their life.”

In my 20-something naivety, I asked, “Why don’t you direct that prayer to God?”

He replied, “I come from a scientific family with agnostic beliefs – I was not brought up to believe in God. Yet, if I die and I discover that God exists … I will hope that he was pleased that I was still able to pray – even though I didn’t believe in him.”

About a month after our conversation – Harold was killed in a car accident.

30 years later – Harold still crosses my mind. I smile, think of him fondly and wrap my prayer in an interior whisper: Harold, I’m holding a good thought for you.

Make me a channel of your peace
Where there is hatred let me bring your love
Where there is injury, your pardon Lord
And where there’s doubt, true faith in you
Make me a channel of your peace
Where there’s despair in life let me bring hope
Where there is darkness, only light
And where there’s sadness ever joy

— Hymn, Prayer of St. Francis

Money Worries Bankrupt Your Well-Being

By Elizabeth Galanti in Anxiety, Stress Management

September 2016

Money is a major source of stress, according to a recent survey by the American Psychological Association (APA). Almost 3 out of 4 Americans feel anxious about money.

A study found that Millennials (born 1980 and after) and Gen Xers (born between 1965 – 1980) have significant financial worry as they struggle with under-employment, student loans and parenthood.

Worrying about money and debt impacts people individually and it tarnishes relationships. The APA reports that roughly 1 out of 3 couples fight about money.

Having more money does not relieve financial anxiety (2015 UBS survey). Half of those with a net worth of $1 million to $5 million believe that one wrong move, such as a job loss or a drop in the market, could cause their financial position to crash. And people in this bracket feel like there is not be enough time to recover and earn that wealth back, if that were to happen.

OUR BRAINS GO INTO HIGH ALERT AROUND MONEY
Why? The fear response of not having enough money goes back to caveman days. If a big black bear were to appear in the field as the cave dwellers were gathering berries, they would immediately go into fight, flight or freeze mode. As the sense of physical danger increases, their bodies responded accordingly (rapid heart rate, increased adrenaline levels, increased perspiration, dry mouth, tightened muscles, dilated pupils, etc.).

No differently than 4,000 years ago, our brains continue to be geared towards safety. The emotional part of our brain does not know the difference between emotional safety and physical safety. Money touches upon both physical and emotional safety – so it’s a double whammy to our brains.

On top of it all, financial anxiety feeds other anxious feelings – such as fear of failure, fear of being a disappointment, fear of letting the family down, fear of being seen as a loser or fear of feeling inadequate.

If financial anxiety is not dealt with in a healthy way — the increased physiological responses of these fears can destroy one’s health and emotional well-being.

CREATE CHOICES FOR YOURSELF
1. Create a plan. Gain a sense of control by writing out goals and targets. Whether the goals are to reduce expenses or increase savings – look at where you are at now and create a plan. Gallup reports that 80% of non-retirees and 88% of retirees with written financial plans had more confidence that they could achieve their financial goals than those without a plan.

2. Start Small. By focusing on what you can see ahead of you and the action that you can take now – will begin to reduce your anxiety. Start with the small goals first – the bigger goals will be easier as you accomplish the small ones.

3. Focus on the Positive. It is human nature to focus on the negative – what you’re doing wrong. Take some time to look at what’s going well for you with your money, debt, savings —maybe you’ve increased your 401(k) contributions or you’ve started to take your lunch to work or the value of your home has increased.

4. Use Anxiety as a Temporary Motivator. Anxiety can be a sentinel for the things that need to change. Once you begin to make those changes, allow yourself to let the anxiety go. It’s no longer useful.

5. Let It Go. Ask yourself: What’s the worst that could happen? Yes, you may have to cut up some credit cards, cut back on vacations or share a car with your spouse. These changes are not life threatening. Stop and soothe yourself: There’s no big black bear. There really is no black bear.

Weeding Out Anxiety Organically

By Elizabeth Galanti in Anxiety, Stress Management

August 2016

Everyone feels nervous, jittery or anxious during times of stress —it might be when a relationship is ending, preparing for a job interview or waiting for the results from recent blood work. That’s normal and most people experience anxiety from time-to-time.

Anxiety becomes a bigger problem when it is constant or at such high levels that it begins to negatively impact one’s life and the ability to function well in everyday situations. Maybe you notice it’s hard to “stop and smell the roses”.

Reducing your anxiety levels “organically” means making changes to your behaviors and thoughts, so anxious thoughts don’t rule your life. No matter the level of anxiety you experience — simple changes can go a long way to reduce feelings of stress.

One common form of anxiety is called Generalized Anxiety Disorder (GAD). According to the Anxiety and Depression Association of America (ADAA), women are twice as likely to be affected with GAD as men. GAD negatively impacts 7 million U.S. adults each year.

When a person suffers from GAD, they feel anxious most days and it impacts them in significant areas of their life (work, home, relationships). Generalized Anxiety is diagnosed when the individual has 3+ of the following symptoms for at least 6 months:
•   Irritability
•   Restlessness or feeling keyed up or on edge
•   Fatigue
•   Sleep disturbance (difficulty falling or staying asleep, or restless, unsatisfying sleep)
•   Difficulty concentrating or mind going blank
•   Muscle tension

It’s always a good idea to get a thorough physical and to tell your doctor about your symptoms so that they can rule out any possible medical problems. Medication for anxiety is always an option — your doctor can help you make that decision.

Anxiety is treatable. Making behavioral changes and shifting your thoughts is a way to organically reduce anxious feelings.

5 ORGANIC DE-WEEDING TOOLS FOR ANXIETY

1. Soothe Yourself
Develop short, self-soothing statements that whisper right into the heart of your anxious thoughts/feelings. Some of my favorites are:

I’m trying something new right now and it’s an experiment. If I don’t do well, I’ll try something else – I can’t fail.
Other people’s opinions don’t define me.
Bad decisions from my past don’t define me.
I am doing the best I can with what I have.
I can’t control people, places or things.
One day at a time.
I’m not perfect and that’s ok.
No one can make me feel inferior without my consent. (Eleanor Roosevelt)

2. Limit Caffeine and Alcohol Consumption
Caffeine is a stimulant that triggers the fight-flight response (e.g. increase in heart rate, breathing, blood pressure, etc.) which triggers anxious feelings. Alcohol can create a temporary escape from anxiety but can also exacerbate anxiety and cause panic attacks. Be mindful of what happens to your anxiety after you drink alcohol or caffeine.

3. Reduce Social Media
In a recent article, I wrote about FOMO – Feeling Of Missing Out – and the accompanying anxiety. Limit your involvement with social media sites to avoid comparing your insides to other people’s outsides.

4. Curtail Time Spent Watching/Reading the News
Sound radical? The media feeds on sensationalism to provoke excitement, big reactions and fear. Cut back on your news consumption for 30 days and see if it makes a difference for you.

5. Exercise
Physical exercise reduces anxiety and is a great stress management technique. Regular exercise creates a sense of calming, improves sleep, provides stress relief, and increases self-esteem. Even a 20-minute daily walk can be beneficial for anxiety.

OTHER INTERESTING TID-BITS ABOUT ANXIETY*

Anxiety is the most common mental illness in the U.S., affecting 40 million adults (age 18 and older) — that’s almost 20% of the US population. (Original Source: National Institute of Mental health).
Anxiety is highly treatable. Despite that fact, only one-third of people who suffer from anxiety seek treatment.
According to a study published in the The Journal of Clinical Psychiatry, people with anxiety disorders seek relief for their symptoms often through their medical doctors because the symptoms of anxiety mimic physical illnesses.
Anxiety disorders develop from a complex set of risk factors, including genetics, brain chemistry, personality, and life events.
Women are twice as likely to be affected with GAD as men. GAD negatively impacts 7 million U.S. adults each year.

*The source for the information cited above is from the Anxiety and Depression Association of America (ADAA)

5 Feelings that Fuel Fatness

By Elizabeth Galanti in Emotional Eating, Mindfulness

January 2016

Feeling #1: Tired — It dulls your “I’m full” hormone.

When you are lacking sleep, the body naturally craves food that provides instant energy. Research shows that after 2 nights of insufficient sleep — craving for carbs increase by 45%.

There are two hunger hormones that regulate ‘hunger versus fullness’. Ghrelin signals “eat” and Leptin signals “stop”.

When you haven’t had enough sleep (typically 7-8 hours for the average person) — the Ghrelin levels increase and Leptin levels decrease. That means when you lack sleep — you eat — you don’t feel full — and you continue to eat even though you aren’t hungry.

Solution: Pay attention to your sleep schedule. Consider a natural remedy if you have trouble falling asleep or staying asleep — such as an essential oil of Lavender on your feet. The natural qualities of Lavender promote a restful sleep. Check with your doctor first – even natural remedies aren’t right for everyone.

Feeling #2: Happily Married/Partnered — It invigorates “I deserve this” thinking.

The researcher and author, Brian Wansink, Ph.D., (Mindless Eating: Why We Eat More Than We Think), surveyed 1,000 people and found that participants were most likely to turn to comfort foods when they were happy (86 percent) or when they wanted to reward themselves for something done well (74 percent). Research supports the notion that getting married encourages a “let yourself go” mentality and enjoyment of food together.

Solution: Identify the shared habits that are harming your health and come up with ways to engage with your spouse in a more healthy way. Consider other activities to connect that don’t involve food or take a ‘healthy cooking” class together.

Feeling #3: Lonely – It feeds the “I’m hungry” hormone.

The link between loneliness, depression and weight gain is substantial. I mentioned Ghrelin earlier — studies indicate that feelings of loneliness increases the “let’s eat” hormone. People who are perpetually lonely eat more than those who have good, healthy social networks.

Solution: Increase your interactions with people who are meaningful to you. Don’t have enough friends? Make a list of 1-3 organizations/events/groups you’d like to try out in the next month — and then go.

Feeling #4: Deprived – It masks itself as hunger.

Our brains become wired to view “no-no” foods as rewards, increasing cravings that are difficult to fight. Diets are founded around an all-or-nothing experience — “I can either have this or I can’t.” Therefore, dieting creates a feeling of, “I’m deprived” — which fuels the desire for the forbidden, locking you into a cycle of craving.

Solution: If you’re feeling deprived in your eating, learn to eat with mindfulness. That means that you can eat whatever you want — small portions – enjoy each bite – stop when you feel full. Doing this will eliminate labeling certain foods as “off limits,” which will help you crave them less.

Feeling #5: Anxiety – It drives mindless eating.

A recent study in the journal, Eating and Weight Disorders, placed anxiety as “one of the most important factors associated with weight gain.” My previous mentor from Chicago who specialized in eating issues stated that two-thirds of people who struggle with eating (either eating too much or too little), suffer from anxiety. Her experience was that anxiety came first and was then followed by unhealthy eating.

Solution: Get some help with your anxiety, albeit self-help books, a support group, meditation/prayer, spiritual advisor or a therapist.

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