Leg Workout Circuit

This workout can be completed at home or in the gym.

Equipment needed Free weights, Stability Ball, Step and Water. You can perform all these movements without weight or equipment with the exception of “bridge to leg curl on stability ball”. Each exercise has a youtube link for instructional information if needed.

Circuit One

Warm up with 10 burpees https://www.youtube.com/watch?v=dZgVxmf6jkA

Complete each exercise 10 times and repeat this circuit for 4 rounds.

1. Weighted Reverse Lunges on stepper https://www.youtube.com/watch?v=R-g5yPNYv2k

2. Weighted Deadlifts https://www.youtube.com/watch?v=IiGk8g3e41w

3. Weighted Plie Squats https://www.youtube.com/watch?v=YJzrn0SaiTA go deep, don’t comprise weight for form and don’t forget to squeeze at the top.

4. Weight Lunges ( forward) https://www.youtube.com/watch?v=QOVaHwm-Q6U

Circuit Two

1. Squat Push Press https://www.youtube.com/watch?v=Q3NdExA1Sy8 Instead of lifting the heel like the video, keep heels planted. Push up from all four corners of planted feet.

2. Skater Lunges with weight. No jumping. https://www.youtube.com/watch?v=DUbAhVe0e8Q

3. One Legged Deadlift with weight (a dumbbell held with both hands or kettle bell)https://www.youtube.com/watch?v=b9bHy3ojQWA

4. Standing Legs lifts with or without weight https://www.youtube.com/watch?v=cLxf88HZ85Y Keep standing leg slightly bent to protect knee, keep the chest open and upright. No slouching!

5. Weighted Calf raises to burn out ( meaning do as many as you can without stopping)

Cool down with Stability ball

1. Bridge on Stability Ball (look at minute 3.07 on link provided, lift the hips as high as you can. Drive through your heels. Perform slowly with control https://www.youtube.com/watch?v=okDgnZTnpcw

2. Bridge to leg curl on stability ball ( look at minute 4.33 on the link provided above, again drive through the heels, keep hips high and use control)

Yoga Cool down.

I recommend a hips and hamstring related yoga cool down. Tonight following this workout I did a feel 22 minute hips and hamstring yoga flow from Namaste Yoga on amazon prime. Season 3 episode 5.

Disclaimer

Namaste Health does not endorse or share beliefs or ideals of the videos shown. Do not start a new workout regime until you are cleared to do so by your physican. I was not asked to link these youtube videos by any of the providers, neither did I receive any forms of payments or gifts. Any workouts shared with you are those I have created and done myself.

Social Media

If you completed this workout and enjoyed it please let me know! Please subscribe to my blog here at namastewell. Follow my instagram account namastehealth._ for more health related information, exercises, diet ideas and yoga!

Thank you for reading and working out with me!

Namaste ~

MOMMY MONDAY CARDIO

Mommy Monday Cardio

It’s Monday after a busy weekend I needed a quick and effective cardio based workout at home.

Equipment needed –  a workout bench or stair to do step ups on.

A kettle bell or weight and a set of free weights (if you don’t have it body weight alone is just fine).

Complete the Workout in 30minutes. Set a timer for yourself. (rest between sets for 40 to 60 seconds) complete full cycle of workouts in 30minutes time. Aim for 4 to 5 times.

The Workout

1.20 Burpee’s

2.40 weighted step ups,( high knees with weight) that is 20 each side.

3. 50 mountain climbers

4. 25 kettle bell swings

5. 50 Sumo Squats with kettle bell or weights

REST and REPEAT

Enjoy! Let me know if you did it @Namastehealth._ on IG

Disclaimer

Speak to your doctor before trying any new exercises regime. Do not begin working out unless you are cleared by your physican to do so. This is not intended to treat, diagnose or cure any disease.

How to implement a non toxic skin care routine.

Let’s get to know your skin. The skin is the bodies’ largest organ. It absorbs all the ingredients just like a sponge; think of your pores as a swinging gateway. Not only are toxins secreted from your pores they are also let into the body this way. Imagine all the chemicals in your perfumes, soaps, shampoos, lotion, body washes, make up and other cosmetics i.e lubes, deodorant etc. not to mention household products and laundry detergent. Whenever possible we need to eliminate toxicity in our lives and our skin care routine.  One of the biggest questions are what am I looking for when it comes to non-toxic skin care?

No. 1 is be on the lookout for Parabens in cosmetics. Propylparaben, Butylparaben, Methylparaben and Propylparaben are some of the chemical names you’ll see used. Parabens are a preservative that was originally derived from different kinds of fruit. Parabens are chemicals that are produced as a preservative for foods and cosmetics developed in the 1950’s.  Parabens stop products from growing molds and different bacteria in them. They are widely used in our society. We are often consuming parabens in overabundance on a regular basis. The problem with Parabens is that they are known to be hormone disruptors. I have experienced this first hand when dealing with Estrogen dominance. The constant exposure of this chemical alters how our hormonal profile works. Parabens are xenoestrogen producers. They cause the body to increase production of the hormone Estrogen. Increased Estrogen in the body will cause males to develop breasts and have a low sperm count. Estrogen over production has a negative effect on young girls by causing them to reach puberty at much younger age. Estrogen dominance causes weight gain in all individuals, increased PMS symptoms, memory problems, and increased chance of developing ovarian cancer later in life.

Avoiding Parabens is overall very good for your health. I saw a significant change when I began removing xenestrogens from my cosmetics. I lost belly fat, felt more energy and overall lost fat deposits around my waist. My periods haven’t been as heavy and the menstrual period went from 7 days of bleeding to 5 days. I was pleased to shave 2 days off my cycle.

No 2 be on the lookout for “natural”  Xenoestrogen producers. Some of the essential oils that I love the most I must refrain from using or use sparingly. Lavender and Tea Tree oil have been cited by Medical News today as hormone disrupters. Does that mean you need to throw out all your favorite essential oils? No absolutely not! I encourage the use of essential oils however; with everything else limit your use of it in cosmetics and detergents. Decreasing exposure is important for individuals with Estrogen dominance imbalance.

No 3 be on the lookout for Sodium Laurel Sulfate and Aluminum Laurel Sulfate in your cosmetics. These chemicals were created to make skin care products foam. Sodium Laurel Sulfate strips your skin of its natural oils creating skin irritations. This chemical is also well known as a hormone disrupter and can cause Eczema as well as dry skin on a regular basis.

Use Vegan and Cruelty free cosmetics.

Whether or not you are an avid meat eater, dabble with being a vegetarian, or full blown Vegan everyone can benefit from taking the vegan route with cosmetics. Vegan skin care as a whole is so beneficial to our society, the companies creating these products are already inclined to remove toxins from their cosmetics. Non vegan cosmetics are full of Animal by products. Cosmetic Companies are often using the very waste of the animal such as urine, known as (Carbamide) in ingredients list, crushed bones ( Keratin, hydrolyzed animal proteins ) and tendons, ligaments of animals known as Gelatin or Collagen in products. Vegan companies are reducing man’s the carbon foot print placed on our planet. We are all aware of the toxins animals are eating, produced inhumanely, and increased cause of methane gases from the beef and dairy industry. By supporting Vegan Cosmetics we are essentially cleaning our air. Cruelty free means that your products were not tested on animals. Think lab rats and little bunnies. These animals were not involved in the process of creating your skin care. I see this as a plus in both ways, no animals were harmed or tortured and it means there are no heavy chemicals in your products causing need to “ test on animals” before humans,  If you believe in or practice Niyamas such as Ahimsa it maybe a personal benefit to you as an added effort to practice non harming.

Use natural detox methods and Lymph draining to improve skin quality.

Skin brushing is the act of dry brushing your skin in an upward motion towards the heart. Skin brushing increases circulation, detoxifies the skin, increases energy levels and exfoliates your skin. My personal favorite Lymph drainage method is Gua Sha. Gua sha is an ancient Chinese method of rubbing a tool against the body ( jade stone, wooden etc). I use it on my face. It increases blood flow (circulation) helps produce natural collagen in the skin, tightens the skin naturally, increases relaxation and helps with sinus issues. Getting adequate exercise, moving your body and sweating is a great lymphatic system detox as well.

Hydrate

Getting an adequate amount of water daily is so important for your skins appearance and health. Oily skin is often the result of dehydration. The body sends signals to your oil glands that the skin needs hydration, this causes an over bunce in oils which in turn becomes acne and black heads.  Through proper hydration these signals won’t be released as often. Water intake will prevent your skin from becoming dull, flaky, dried out and wrinkly.  I have to admit I lack in the hydration department of my skin care routine, it’s a work in progress. It’s literally the cheapest and most effective way to better skin.

Choosing non toxic skin care products

One of my favorite go to’s for finding out about vegan cosmetics and clean skin care products is the ethical elephant. I am a Glossier fan for cosmetics and they give the run down about how they are not vegan but do claim to be cruelty free. While Ethical Elephant does not help you look for sulfates or parabens a few companies I really like are 100% vegan and cruelty free Derma- E, Pacifica Beauty and Nature’s Gate. Think Dirty is a skin care app that helps you find out if your products are “clean or not.” They also offer beauty boxes. I love Maro Skin care face cleansing oil. The oils are pure, vegan and paraben free. Maro Skin care is an upcoming woman run cosmetic company out of NYC. Check them out on IG.

Disclaimer

I was not asked by any of the products mentioned above to write this or received any benefits of doing so. Nothing in this article is intended to treat, diagnose or cure any diseases

References

https://www.livescience.com/64862-what-are-parabens.html
https://ethicalelephant.com/vegan-makeup-skincare-brands/
http://alnewstoday.com/articles/321262.php#1https://www.perriconemd.com/blogs/forever-young-blog/the-importance-of-hydration-for-body-and-skinps://www.vegancatwalk.com/blogs/articles/5-most-common-animal-ingredients-hidden-in-your-makeup


Love and Light.

My husband and first daughter are bonding in this picture through play. 🙂

LOVE BEGINS

 I have many theories on life. One theory is that love is the only concrete human experience in this life. We have all experienced love, being in love, the lack of love and its effects on us. Love is a part of every personal relationship in our lives, from lovers to friendship building it’s the fore front of our being.  Love is beneficial to our brains in so many ways. In the early years of life we depend on love. Love is the building block to our development. Everyone can get by without it right? Sure you can. Not well though. If a baby is not nurtured and loved there is a high chance for mental health issues to arise later on in life. Depression and anxiety arise out of the lack on human connection and lack of love and attachment as an infant. Special hormones are secreted by neurons in our brains when we experience love and connection as humans these chemicals help babies develop socially and emotionally without them there are often developmental delays presented in the first 2 years of life.

Skin to skin contact or kangaroo care is when a mother or father takes a naked baby and places them on their bare chest. The baby feels the beating of their parents or caregivers heart. The rise and fall of their chest, love and bonding chemicals are released by the brain neurons at this time by everyone experiencing contact. Mama has special hormones called oxytocin. Oxytocin is a hormone released by mothers when feeding their babies. It’s also released during skin to skin contact. When a father lays his child on his chest for kangaroo care the man secretes the hormone vasopressin. The vasopressin hormone lowers the father’s blood pressure allowing him to relax. The father also shows decreases in cortisol levels as well as his newborn baby. When the baby feels the beat of his parent or caregivers heart and the easy of their breath, the baby begins to regulate his/ her breath accordingly. The cortisol levels (stress hormone in the baby drops) and bonding between the families begins. These are the first stages and facilitators to love between families. This is how the brain chemically makes a family “fall in love” so to speak.

LOVE ADDICTS

Romantic love is so addicting. Of course sex makes love addicting than, companionship, friendship and building a life with someone. Love gets increasingly more or less complicated when we learn about the effect that it has on our brain.  Loyola University states “There are three states to love, lust, attraction and than attachment.”  The initial lust stage to falling in love is a very hard chemical reaction going on in our brain. Dopamine a chemical flooding our neurons equivalent to that of cocaine is flooding our neurotransmitters creating euphoria. Our cortisol stress hormone is increased, hearts are racing and another neurotransmitter serotonin is depleted. Serotonin levels are lowered at this time creates an almost singled focused obsessed feeling for the person you are thinking about. That’s why you can’t get someone out of your head. Dopamine is also a reward seeking chemical in the brain and a motivator, so of course it really helps us follow up on the person we are interested in.

During the act the sex these happy hormones and endorphins (natural pain killers) are secreted by our neurons, Dopamine, higher levels of serotonin, oxytocin and vasopressin. Over time from having a romantic relationship with the same partner through skin to skin contact and the repeated release of oxytocin and vasopressin (bonding hormones) something special occurs there. is a development of long lasting love.

According to Harvard Neuroscience studies found these hormones are responsible for monogamous and long term relationships that have gone well beyond the lust and attraction phases of love.

WHAT DOES THIS HAVE DO WITH ME?

Love is relevant. It’s part of the very fiber of our beings. Our neurons secrete endless feel good chemicals for us in order to enjoy the endless possibilities of love. From lust, attraction, falling in love, sex and finding the right person to grow old with to finding long lasting love. If we choose to grow a family someone, we even have warm loving chemicals in place to make the best experience of love when hold our child in our arms and up to our hearts the first time.

I wrote this article for two reasons. 1. If you have a partner, husband or wife and you love them with everything you have, stop waiting for whatever it is. Don’t sleep on love. Lay them on your heart. Share some heart beats / skin to skin, get that oxytocin and vasopressin released. Create your long lasting love.

2. it’s never too late to show anyone you love them especially your children. Of course kangaroo care is out the window once they are no longer babies but you can always place them close to your heart with a warm hug. Tell them you love them. Life is short. I hope this article helped show you that even our brains are connected when we show each other love.

Thank you for reading – Namaste-

Disclaimer / Social Media

Disclaimer nothing is intended to prevent cure or treat any diesease. Any product mentioned here on the blog is not intended for marketing purposes, only for my own personal recommendation and enjoyment.

If you enjoy the blog please follow me on instagram at Namastehealth._

References

https://neuro.hms.harvard.edu/harvard-mahoney-neuroscience-institute/brain-newsletter/and-brain-series/love-and-brain

https://www.tandfonline.com/doi/full/10.1080/17571472.2015.1133012

https://journals.sagepub.com/doi/full/10.1177/1099800417735633

https://nuroobaby.com/skin-to-skin/the-benefits-of-skin-to-skin-contact-between-dad-baby/

Loyola University Health System. (2014, February 6). What falling in love does to your heart and brain. ScienceDaily. Retrieved September 20, 2019 from http://www.sciencedaily.com/releases/2014/02/140206155244.htm

Chemical/ Vinegar Free DYI Counter Top Cleaner!

I am not sure if anyone is like me and really dislikes the scent and taste of Vinegar. Most Organic DIY household cleaners that I’ve found throughout the years contain a base of White Vinegar. I found that as I diluted the Vinegar or added essential oils, the Vinegar continued to stink. I could always smell it while cleaning or notice the smell lingering in the house after wards and it never felt fresh.

The major player in my DIY ingredient is Witch Hazel: We all know Witch Hazel well for its natural cosmetic quality from natural facial toner to naturally treating hemorrhoids. Witch Hazel has an antibacterial and astringent quality to it that I wanted to add to my cleanser. It also has a nice base smell to it naturally all on its own.

Tea Tree Oil and Eucalyptus oil combination: This combination creates a relaxing and fresh smell while adding additional antibacterial qualities to the cleanser. Both oils have a great ability to fight mold in the environment (It will not kill mold on porous environment areas such as rugs and carpets) I will be experimenting in the future with different oil combination especially when I do my wood cleanser. I love this smell combo. I feel I could like it just a little bit more with a fresh mint hint to it.

Kirks Castille Soap or Dr. Bronners : Safe soap made from plant oils will help with cutting the grease on any of the surface areas you are trying to cleanse.

Overall I am very happy with the streak free cleaning results of of my cleanser so far. I am so happy to now longer be working with Vinegar.

The Recipe: What I did was combine 1/4 a cup of Witch Hazel, 1 table spoon of Castille Soap, 3 drops of each oil and 2 cups of distilled water, shaking it well each time. I added the solution to a recycled spray bottled. It works well on my counter tops in the kitchen, kitchen sink, bathroon toliet, bathroom counter top and babies plastic high chair. I do not recommend using on wood or mirror’s. Enjoy!

Resources

https://www.healthline.com/nutrition/witch-hazel-benefits-uses

https://www.healthline.com/nutrition/tea-tree-oil

https://www.mnn.com/your-home/at-home/stories/everyday-uses-castile-soap

Disclaimer

Nothing on my page is intended to prevent, treat or persuade you to purchase items. Its intended for sharing knowledge about health and wellness information only.

Please follow my instagram account at Namastehealth._

Catamenial Epilepsy

A wise man changes his mind, a fool never.”

A Spanish Proverb

What is Catamenial Epilepsy?

As you all know I have Frontal lobe epilepsy, I recently figured out that my epilepsy is Catamenial in nature.  Catamenial epilepsy is when a woman experiences an increase in seizure activity around her menstrual cycle or different phases of the cycle. For me it’s the beginning phase. It’s crucial for everyone with epilepsy to create a seizure log. I cannot stress this enough. Seizure activity triggers are better identified through doing this. My neurologist and I were able to clearly see this through knowing when my cycles are, seeing when the seizure activity was and even tracking the changes in my mood based off of that. Now I can even anticipate seizure activity. I have drop attack seizures so it’s good to be home and remain safe on some of those more dangerous days.

What the Doctor Ordered for me: Presently I take a diuretic 3 days before my cycle and stop day 1 of my period. As a woman gets closer to her period, you begin to hold fluid. Think bloating etc. Blood volume levels rise, this effects the blood level of the seizure medications you are taking. The diuretic helps manage a stable blood level of your drugs. Please remember to stay well hydrated during this time and take your diuretic in the morning otherwise you’ll be up all night urinating. Even when I take it in the morning it still disturbs my sleep somewhat with the urinating factor.  I’ve only been on the diuretic for two cycles now. I’ve seen huge positive changes in PMS and huge stabilization in mood and literally no mood swings however I still had a considerable amount of seizure activity. I did gain so much comfort from not having the mood swings and better sleep that I am willing to continue a few more months on the diuretic to see how it goes, as this is not harmful. I also started the diuretic prior to major med increases so now that medications have been increased perhaps it will all work together perfectly. My neurologist also increased my Topiramate from 200mg all the way to 300mg in two months ( don’t worry I have gone all the way up to 400mg before my body tolerates medication increases well and I am a nurse, I do med increases safely. We found I have extreme depression on Topriamate at levels above 250mg so we decided to stay at 250mg of Topiramate extended release daily for now. I started a new medication called Briviact 50mg daily and I am feeling great on that.

Other Neurologists I have read on online forums that different neurologist have been known to prescribe their patients benzodiazepines ( a classification of drugs having a sedative effect reducing anxiety or seizure activity) during the “phase” in which their patient experiences Catamenial epilepsy. However I personally would not recommend it as these drugs are highly addictive in nature and don’t have an easy on and off quality to them. My neurologist is an Epitologist meaning she specializes in the care of epilepsy as well as having a Phd in Behavioral health. I am not saying that is wrong treatment, it may work really well for others and it could work well for you. Explore all options and ask of course!

Personal changes I made: I switched CBD oil companies. I know in the past I heavily endorsed the company My Soul CBD. I still believe they were beneficial for me as long as they had worked but at some point their oil stopped working for me personally. Even on an increase and I went all the way up to taking 100mg daily. It was no longer helping me for anxiety or seizure activity. I switched to Koi Naturals CBD. I started with a 500mg bottle which is tested for purity and quality it’s 17mg of CBD isolate per 1ml and THC  free. It’s much more affordable for me at 60.00- 99.99  a bottle compared to My Soul CBD 65.00 – 149.99 a bottle. They ship right away and there is free shipping as well. For the 4th of July I was able to get their 1000mg bottle that is more heavily weighted at 34mg per 1ml at only 74.99! and free shipping. It’s been so effective for me I have been able to take a range of anywhere between 34mg and 50mg of CBD per day. My Fibromyalgia pain level has been managed anywhere between a 0- 5 on a 0-10 scale which is overall very amazing. I’ve been back to my yoga practice daily and practicing my arm balances again!

I am also using some natural hormone therapy. Wild yam oil from a brand called Progestelle. I cured myself of Poly Cystic Ovary Syndrome without using hormonal birth control through this system and doing liver cleanses years ago. I no longer have PCOS and at one point in my life. (The struggle began at 17 and ended at about 21) I had over thousands of cysts on both ovaries. So this actually works.

 I have a pituitary adenoma which is a small tumor located on the pituitary a gland on the brain is responsible for secreting the bodies hormones.  The hormones were recently tested and apparently everything was fine but I know my body and given some of my symptoms. I am holding some weight since I had my daughter regardless of activity level and great diet. I have hair loss and some other things that lead me to believe I have an over production of estrogen in my system. Progesterone has an anticonvulsant effect on the body. I know this an a little light turned on in my head. I knew I had to start this therapy or at least try and see how my body reacted to giving it doses of progesterone. It couldn’t hurt. It would be equivalent to hormonal birth control without estrogen and harmful side effects or tremendous weight gain. Remember that the skin the bodies largest organ. It soaks in everything you put on it.  Ladies they really get us with the “pink products” the toxic chemicals from the top of our heads down to our toe nails literally. That’s for another day.

 I am removing all Xenoestrogens from my household products once again. I don’t use heavy chemical products. Everything I use is organic or natural with the exception of a few minor products here and there. I went out and bought unscented soaps. I am using just magnesium spray as a deodorant for now. Even though I was using EOS natural deodorant it was Lavender based. Many essential oil products like Rosemary, Lavender and Tea tree oil are xenoestrogens chemical compounds that encourage the body to produce excess estrogen. I’ll include some information on those things. I am following the guide that is included with the oil that I purchased. I am following the recommendations for Restless leg syndrome. While I do not have that condition, it’s the only neurological based condition stated in their literature.  So I decided to follow that recommendation. I noticed a body fat reduction. My face is becoming narrower once again and my hips, the fat stores from breast feeding are coming off. I haven’t lost any “weight” but I have gotten a few comments from friends asking if I have. So that feels very good.

I have a personal disclaimer about the Progestelle company I do not support any of their personal non-medical beliefs or statements. I do like their product. I just want to make it very clear to you all. They are a bit like Dr. Bronner’s you buy the product because you like it, not because you agree with the statements.

Well that’s it for now guys! I made allot of changes and things are working. Word Press updated their website, while I am loving it. I am having a hard time navigating it and taking part in my usual lay out of blogging.

~ Namaste~

Follow on IG as Namastehealth._

Here are some great resources for you guys in the links provided below https://www.epilepsy.com/learn/professionals/refractory-seizures/potentially-remediable-causes/catamenial-epilepsy

https://elevays.com/truth-xenoestrogens-estrogen-dominance/

https://koicbd.com/shop/koi-naturals-cbd-oil/

My new additions to Seizure management.

Anxiety is The New Black.

black and white close up eyeball eyebrow
Photo by samer daboul on Pexels.com

Anxiety definition : a feeling of worry or fear, typically about an imminent event or something with an unknown outcome. Other words to describe anxiety would be panic, agitation, tension, stress, suspense, fear, nervousness, and angst.

Anxiety increases when you begin to physically feel it’s blow, the chest pain, the headaches, maybe shortness of breath, nausea, cold sweats, eye twitches, stammering, forgetfulness, irritable bowel symptoms, inability to perform in regular activities and feeling intense fear.

The DSM- 5 a psychiatric diagnostic tool. It uses specific criteria and rules for diagnosing anxiety. It states that a generalized anxiety disorder is excessive worry or fear occurring more days than not, over a 6 month period that involves a number of events or daily activities such as work, school performance, socialization etc.

“Now is the age of anxiety.” –  W. H. Auden. 

What causes Anxiety?

Life is a beautiful gift. We are all here breathing but we don’t intentionally use those breaths. Much like breathing, experiencing anxiety is apart of life. Life comes with many changes through out the years and some of those changes can leave us feeling a bit unsettled. Change of course will come with some natural anxiety. Even good things come with a small amount of anxiety from time to time. For some people there is no true root cause of anxiety, they are born anxious. For others anxiety has many causes. Some very logical relevant causes to anxiety can be relationships, work stress, school performance, health conditions, traumatic life events, raising a family, and poverty. These things can weigh heavily on a person and rightly so. Often anxiety and depression accompany one another, playing an ugly game in a person’s mind. Anxiety is often known to run in families. If your family members tend to get anxious easily you may be more likely to be so yourself, it makes sense too because a lot of our behaviors in life are learned from our family. Drugs and alcohol abuse can cause anxiety. Withdrawal from anti-anxiety medications can cause anxiety. Social media can cause anxiety, comparing yourself to others and not having what other people have can lead to you feeling anxious about your life. The Depression and Anxiety Association of America produced an article about how much social media effects a persons mental health and anxiety levels it’s pretty astounding article.

Can I get better?

We can always better ourselves it’s one of our best human traits. When we put our mind to something we can achieve it! You will get better! Seeking the right treatment and making the right steps and starting immediately is crucial in your success for treating anxiety. Don’t allow it to build up. Recognize the warning signs of stress in your body. Are your shoulders tight? Are you getting tension headaches frequently? Are you having digestive problems? How are you sleeping? Are you feeling anxious? Are you feeling overwhelmed? What are you doing for self-care? What are you doing for mental health breaks daily? You can get better you just need to begin. Do not stop trying once you get started.  That leaves you with the question we all ask, where do I start?

 Where do I start?

Step one:  You need to begin breathing. When you find yourself in an overwhelming state of mind.  Find intentional breath, not even meditation at this point. Just focus on the in and out of your breath.  Tell yourself ” I am breathing in, I am breathing out”. Close your eyes if you are in an area you can do so. Start there. Simply be for a moment. Check in with yourself. Ask yourself 1. How do I feel in this moment? Get used to being in the present moment. Lots of times anxiety comes from living in the future. Our thoughts are not in the present. We are concerned about what may occur in the upcoming moments, months, weeks, years in the future etc. 

Step two: Daily movement. You may have a job or school schedule that takes up a good portion of your day. Your mind is tired but your body is not necessary tired. There is stagnant energy that is surrounding you. It’s fueling your anxiety. Daily movement will improve your health by calming the mind, lowering the blood pressure and improving focus, if you are doing activities outdoor you will be getting vitamin D which is a great natural source of happiness and mood boosting qualities.

Movement suggestions

Yoga : Take a class either at a yoga studio, gym, online, or on the TV ( amazon prime has some great teachers) Audible app also has guided classes that are great! Even a few moments will give you benefits.

Walking: Getting out doors for a brisk walk daily will help you clear your mind. Even walking on a tread mill and taking that time to listen to a positive podcast or active meditation/intention setting podcast is a great way to not only improve you mood but work on yourself mentally. If you are walking outdoors maybe bringing a friend to vent to about life and share your stories with while simultaneously getting fit together!

Martial arts: The practice of self-control through movement and energy release! A perfect combination for some one who has anxiety and perhaps some anger issues as well.  (No you don’t learn martial arts to go beat people up.)  It’s about learning an art form and releasing energy through a practice of self-control and respect for others. Karate, Tai chi, MMA, Ji Jistu etc.

Running: I am sure everyone has heard of a runners high. Running boosts endorphins. Running is something you can set either pace goals or distance goals for yourself.  You can use apps like Nike Training Run app that tracks you distance and has free coaches that inspire you and give you positive pep talks along your route as you run your specific distances and a paces! Running is great for the anxiety/depression combination. Great for the goal setter personality!

Weight lifting:  Lifting weights either by following specific training guide lines by in app purchases like BBG, or doing your own thing in the gym, preparing to compete in body building competitions, crossfit or powerlifting. Weight lifting can be very therapeutic for people as they refocus their energy to specific goals they set for themselves.

Zumba: Dancing is a great way to get out there move your body and raise your endorphins, relief anxiety, reduce your blood pressure and get a great fat blasting full body workout in at the same time while having a ton of fun. Studios, Martial arts studio, online/ tv workouts, community centers and gyms all offer a variety of Zumba classes.

Barre: Traditional Barre workouts stem from the beautiful art of ballet, they are upbeat and offer a full body workout that is challenging and fun. On average you burn a total of 500 calories each workout! There is also a floor barre option that is usually fused with yoga, it offers uplifting principles and offers an atmosphere that totally reduces stress! You literally sweat it away!

Pilates: A great way to build lean muscle and gain control your core. If you know one thing about someone who practices Pilates regularly they are in overall great shape! Developed by Joe Pilate, Pilates integrates breath work that differs a bit from yoga but it does reduce stress all the same. Gives a full body workout and it’s a lot of fun! Great for spine and core health! Catch a class in studio, online, on tv or in a community center or gym. So many options.

Biking: So many options here. Outdoors! Yes! Indoors at the gym! Yes! or take a very upbeat competitive soul cycle class or jump on your bike in the gym or at home and take a class in the comfort of your own home, tour Italy! There are so many options! It’s lots of fun! Your mind will get lost in a good way!

Step three: Meditation. I was too jittery and had too much anxiety for meditation. I used to be the person that would roll up my mat before the end of a yoga class and run out before the final resting pose savasana. I could not bear the silence and being alone in my own thoughts. In yoga savasana is often said to be one of the hardest poses. All you are doing is laying flat on your back in relaxation. My anxiety in the silence was overwhelming to me. My thoughts raced. Even closing my eyes was too much. I would just skip it and leave immediately, if I ever did go to yoga back then. Once I was in yoga teacher training many years later, the importance of mediation practice was explained to me. So many thoughts are entering and exiting our minds constantly throughout the day. How do we know which ones are important? My giving ourselves a few moments of clarity. We allow time for our thoughts to clear and once they re-enter we have time to re-evaluate which ones are important.

How to start mediation practice as a person with anxiety.

  1.  I move first,  before Fibromylagia really took over my energy levels with chronic fatigue. I used to have lots of energy that was stagnant. I needed to move first. I would exercise or practice power yoga first, then mediate. My bodies nervous energy was released and my mind was more clear and ready to receive the practice.
  2.  I do guided mediation on my worst anxiety days, If I leave myself to guide my own practice on a really overwhelming day the likelihood of success is not very high.
  3. My goals are small, it’s really daunting to aim to practice 30 minutes of mediation in one sitting a day. Especially if it’s not your practice. Start with 5 minutes a day! If you find that successful increase it each week by 5 minutes or however you see fit to pace it. If increasing by 5 minute increments is too much, try 2 minutes instead.
  4. Time! You have the time trust me! Stop endlessly scrolling through your phone. Set your timer and breath. Down load insight timer on your phone, down load audible get some of their guided mediations and DO THEM!

Step four: Pick up a hobby. Try starting a hobby like reading, painting, sewing, knitting, weaving, flying kites, doing puzzles or collecting bottles.  A hobby can be very therapeutic and keep your mind in the present moment.

Non Pharmaceutical Anti- anxiety medications!

Cannabis: My favorite supplement for anti-anxiety! My Soul CBD oil drops! As I had stated before anxiety sometimes runs in families. My sister and I are both using My Soul CBD for our anxiety. I am using it for many other reasons as well but, she is also using it for her anxiety management. The CBD oil is organic, third-party tested for quality assurance and it’s THC free! The CBD tincture is flavored with essential oils and they taste amazing, the flavors include peppermint, orange and lemon lime. Lemon lime has been my personal favorite so far. If you are buying the 1500mg bottle 0.33ml equals to 16.7mg of CBD isolate. My current regime is 50mg of CBD oil daily. I take 16.7mg under my tongue at 10am, 2pm and 10pm along with my seizure medication at 2pm and 10pm daily. My sister purchases the 500mg bottle and takes 1 full dropper daily equally to a total of 16.7mg of CBD isolate daily. I have Epilepsy and Fibromylagia so my needs differ from hers as far as dosing goes. My Soul CBD just released a sleeping aid that has 25mg of CBD isolate along with Valerian root, Passion-flower and Pepper and 5mg of Melatonin. If you’d like to try this product, I have an affiliate link you can go to under my resource section to shop this great product!

 

 

Kava Kava : Is a herb sold as a tincture, tea or capsule. People often use it to boost their mood, calm anxiety, improve sleep and reduce pain. Some have described its effect as euphoric much like the effects of alcohol. Kava kava has been known to be more effective for women than men, more effective in younger patients and more effective for people with severe anxiety verses mild.

Valerian root: Similar to kava kava, sold in the same form, tincture, tea or capsule form. Most often used for sleep and often mixed into teas that are made for the function of improving either sleep or mood. Valerian roots action on the brain is increasing the Gamma aminobutryic acid (GABA) receptors, this regulates nerve cells and calms anxiety.  The pharmaceutical drugs Xanax and Valium play similar roles in the brain with GABA receptors. Interesting right?

Chamomile Tea:  Healthline produced an article that states ” Chamomile is commonly regarded as a mild tranquilizer or sleep inducer”. My mom used to prepare Chamomile tea for me as a kid with a little bit of honey and it would give me a great nights sleep. Even as an adult pouring a cup of Chamomile tea has a very relaxing benefit. Anything that makes you feel relaxed enough for sleep of course is a win. Try pouring yourself a cup when you are feeling overwhelmed. The tea taste delicious. Chamomile reduces inflammation in the body and improves digestion, its non habit-forming. Very inexpensive and readily available to use. Overall a very safe to try.

Prescription Medication.

There are numerous options when it comes to prescription anti-anxiety medication. Just remember from the beginning when I stated that even anti anxiety medication can cause anxiety. Two issues are at play here when I mention withdrawal.  Withdrawal anxiety is when you no longer need the medication and wish to get off the medication. The weaning process may produce more anxiety for you or an upswing of symptoms. Or withdrawals due to a habit that is being formed from taking the medication either by abuse/ over use or the body is becoming dependent. Talk to your doctor about the severity or risk of habit forming potential of the drug you are trying and about your family history. My Neurologist had prescribed me Xanax for anxiety and it caused me more harm than good. My seizure activity increased, I was heavily confused and had severe memory loss the times that I took it. After trying it 2 times, I discontinued using it. I do have Ativan which is for seizure rescue use and I use that on rare occasions to get cluster seizures under control. Ativan is also used by many people as an anti anxiety medication. I kept in contact with my doctor how I felt the times I took the Xanax. She knew right away it wasn’t for me. Always communicate to the doctor prescribing you medication on how you feel about a drug and do not just accept that is how you should feel, if it’s past a certain point and you should start feeling better by this time and you aren’t then it’s possible this isn’t the drug for you. Not every drug works the same for everybody. You may need to try a few medications first. Always use a medication as prescribed by your doctor. Exactly how it is prescribed! especially anti-depressant, anti anxiety or mood stabilizing drugs, I can not stress this enough! A doctor can not determine if your medication is working or not if you are not taking your medication properly. In nursing we are taught the Right’s of medications. The right patient, the right time, the right dose and the right route.

I always encourage people to get the help they need without fears of stigmas. If you have never been a medication person or you have fears about what others may think of you for needing anxiety medication. Firstly it’s your private medical information, you don’t need to share if you don’t want to. Secondly if you need to take medication to get well, that is what needs to be done. I recommended talk therapy and counseling to everyone with and without medication use who struggles with anxiety.  If you like alternative medication. Medical Marijuana and CBD oil are now being prescribed by doctors all over the country, look up the laws in your state and see how you can obtain your medical Marijuana card. The chemical component THC in Marijuana can sometimes have a similar effect on the brain ( depending of the Marijuana used) that may cause more anxiety like some people on anti-anxiety medications. Finding the right medication is a science. It may take some time. Be patient.

 

You can also cut out all the personal medication trials if you are doing the prescription drug route and look up a company called Genesight. Genesight offers Genetic testing to provide you and your doctor the best information available to you based off your bodies genetic response and tolerance to medication without having to go through the hassle of trial and error. This is available to not only anxiety medication but also behavioral medications and antidepressants. Information will be provided in the resource link. I heavily suggest taking this extra step for your mental health.

Talk therapy

Talking to a family member or spouse may not help when your anxiety has come to a point that it’s overtaking your life. Perhaps outside help is necessary. It’s also good to have someone to talk to that is not emotionally involved in your situation in any way. They can give some feedback and suggestions, offer a set of listening ears and some compassionate support. A therapist is also a professional . What you speak about together is completely confidential, if you have had difficult experiences in the past or present and you are having a hard time with them. Your sessions are completely private. The only time your information is shared is if you are a threat to yourself or others. In addition to one on one therapy many therapy offices or mental health clinics offer group therapy sessions. I suggest both talk therapy modalities. One on one is good to get your personal story shared and perhaps somethings you wouldn’t want a group to know or be involved in. Obviously the point of having a group is sharing but sometimes we can all be a bit shy or have fears of over sharing. Group therapy shows you that you are not alone. Everyone struggles. Life is messy and we all go through different problems. We can all connect on some level to each other through these problems and circumstances. Perhaps you can even be there to support someone else through a tough time every once in a while!

Resources

Find the right anti anxiety medication through genetic testing with Genesight

Product

Take advantage of My Soul’s THC free non habit-forming CBD oil! Reduces anxiety, helps with insomnia, decreases pain and inflammation

Home

More benefits of Chamomile Tea

https://www.healthline.com/nutrition/5-benefits-of-chamomile-tea

More benefits of Valerian Root

https://www.indigo-herbs.co.uk/natural-health-guide/benefits/valerian

More Benefits of Kava Kava

https://www.healthline.com/nutrition/kava-kava#section1

Disclaimer

All the information I have collected is only to share my personal opinion and story in order that it may benefit you personally. I was not asked by any of the companies I listed  to mention them or was compensated in any way. I do have an affiliate link with My Soul CBD oil,  I was not asked to mention them here on my blog.

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I hope you find this blog beneficial and uplifting ~ Namaste~