Holistic Ways to Manage Anxiety

Holistic Ways to Manage Anxiety

by | Feb 16, 2022 | Mental Health Conditions

Question: I am diagnosed with an anxiety disorder and I am interested in holistic tools and more natural medicines to manage my anxiety, what treatment options should I bring up with my mental health provider for my treatment for my anxiety?

I am glad that you are being proactive about your mental health and looking at increasing the tools in your toolbox to manage anxiety and your overall mental health. With the pandemic, people have been experiencing more anxiety.  Anxiety affects 40 million adults in the US every year, making it one of the most common mental health conditions. Untreated anxiety can make it difficult to work, relax, get good sleep, and spend time with loved ones. Please bear in mind that the response below is for educational purposes and is not providing medical advice. The information below does not replace getting medical care. Please remember to always consult with your mental health provider for your individual treatment for your mental health.

There are many different ways to manage the symptoms of anxiety. And it is important to consider combining different healing modalities, which is very unique to every individual.

 

1. Managing life stressors and practicing self-care

When someone feels anxious, the sympathetic system goes into over drive. That means that instead of slowing down, and cutting back on to do lists, the nervous system drives the person to want to add more to the to do list, especially around the holidays. Practice setting boundaries, saying no and taking some time to rest. Practice good social media hygiene, which means limiting how much time you spend on social media.

 

2. Limiting caffeine intake

While caffeine does not cause anxiety, it can worsen anxiety in someone who is prone to anxiety. Caffeine is considered a psychostimulant drug that affects the nervous system. It blocks a molecule called adenosine, causing the alertness associated with caffeine. Some side effects as a result of blocking the adenosine are nervousness, restlessness, fast heart rate, irritability, shakiness and excitement. These side effects can start as soon as 45-60 minutes and last as long as 4-6 hours, or even longer depending on your metabolism rate.

 

3. Mind-body practices

This includes practices like yoga, qi-gong, Tai Chi and meditation. These practices also include different forms of breathing that can activate the parasympathetic nervous system. Activating the parasympathetic system helps bring a sense of calm and feeling present, grounded and connected. Some of the breathing techniques include unilateral and alternate nostril breathing, 4-4-6-2 breath, coherent breath/resonant breath, breath moving, resistance breathing and high frequency breathing (such as bhastrika breath and Kapalabjati breaths in yoga).

 

4. Herbs

Do not take any herbs without consulting with your medical provider as they can potentially interact with other medications you are on and can affect certain body organ such as the liver. Herbs can be taken as tinctures, teas or supplements.

This includes herbs that are known as adaptogens. Botanical adaptogens are plant extracts and constituents that increase the ability of an organism to tolerate, adapt, survive and perform under a wide range of stressors. The term adaptogen was introduced In 1959 to describe substances that increase the ability of an organism to resist stress and mitigate the effects of environmental and emotional stress. Some examples include Rhodiola rosea, Schisandra chinesis, Eltherococcus senticosus (Siberian Ginseng) and  Withania somnifera (Ashwagandha).

Other forms of herbs include Valerian root, lemon balm, passion flower, kava, ginkgo, and chamomile. It is important to let you your mental health provider know if you are taking any of these herbs, as they have the potential to affect the liver, interact with the metabolism of other medications. Because these herbs help with anxiety, they can also cause sedation or sluggishness.

Lavandula angurtifolia (English Elavendar) is recommended to be used in the form of aromatherapy, and not to be ingested. It is also not recommended to use in children or adolescent as it is considered a hormone disrupter and can affect children’s hormonal development.

 

5. Nutrients

This includes GABA, L-theanine, Omega three, L-lysine, L-arginine, Inotisol, Magnesium and Hydroxytryptophan (5-Htp).

Gamma amindobutyric acide (GABA) is a naturally occurring amino acid that works as a neurotransmitter in your brain. Neurotransmitters function as a chemical messenger in the brain. When GABA attaches to a protein in your brain known as a GABA receptor, it produces a calming effect. GABA is available in foods like kimchi, miso and tempeh.

L-theanine is a nonessential amino acid found almost exclusively in the tea plant Camellia Sinesis, also known as green tea. It is non sedating. It can be consumed as capsules or as green tea.

Omega 3 fatty acid is considered to be anti-inflammatory. The brain is sensitive to general inflammation which can result in anxiety. When there is general inflammation in the body, the omega 3 levels can be low. Omega 3 fatty acid can be found in fish or taken in supplements.

L-lysine and L-arginine are a essential amino acids that block receptors involved in the stress response. L-arginine is found in red meat, poultry, fish, dairy products, nuts, sees, legumes and seaweed. L-lysine is found in avocado, beets, leeks, tomatoes, pears, green and red peppers, pumpkin seeds and quinoa.

Hydroxytryptopan (5-Htp) is an amino acid that is essential for manufacturing of serotonin in the brain. Serotonin is a neurotransmitter that plays a central told in regulation of mood and anxiety. It can be taken at bed time as it also improved sleep in addition to reducing anxiety.

Inositol is a form of glucose that is present in the diet. Its involved in facilitating communication between brain cells. It can consumed as a supplement and is usually in a powder form

Magnesium is an essential mineral utilized in the body to facilitate many biochemical reactions. There are different supplements forms, and each one has a potential side effect profile. It is important to consult with your mental health provider prior to taking this as a supplement to decide on the appropriate supplement.

 

Reference: Complementary and Integrative Treatments in Psychiatric Practice.

© 2021 Nesrin Abu Ata MD, used by Reclaim Joy Medical with permission of the author.

Asperger’s Syndrome Resources

Asperger’s Syndrome Resources

by | Oct 17, 2021 | Mental Health Conditions, Resources

Autism Spectrum Disorder (ASD)

Photo by jesse orrico on Unsplash

The diagnoses of Autism Spectrum Disorder (ASD) and Asperger’s Syndrome have been coming up frequently lately among people I see, so I thought I would write a blog post with information on the subject.

Autism Spectrum Disorder (ASD) is classified as a Developmental Condition in the Diagnostic and Statistical Manual of Mental Disorders (DSM), which is published by the American Psychiatric Association and has gone through several editions and revisions throughout the years. Both ASD and Asperger’s Syndrome were in the fourth edition of the DSM (DSM-IV and DSM IV-TR). In the most recent and fifth edition of the DSM (DSM-5), Asperger’s Syndrome was removed and ASD remained, with numerous specifiers. However, Asperger’s Syndrome continues to be used in clinical settings and by people with Asperger’s themselves. Some of those with Asperger’s Syndrome call themselves “Aspies”. I think to the layperson, Asperger’s Syndrome is thought of as a mild form of Autism Spectrum Disorder. This is true in some respects, as people who identify themselves as having Asperger’s Syndrome are usually verbal (a sizable percentage of people with ASD do not or cannot speak), have intelligence in the average or above average range, and often “don’t look autistic”, meaning that they are assumed to be neurotypical (NT) on superficial acquaintance.

We do not currently know what causes autism, though there have been many hypotheses and studies. It has been soundly DISPROVEN that vaccinations cause ASD. The fact is, vaccinations like the MMR vaccine are given around the age when ASD symptoms begin to become more apparent. There is NO proven relationship between vaccinations and autism, and significant evidence that the original hypothesis was based on unfounded data with faulty analysis.

 

Autism Spectrum Disorder: Definition

ASD Definition

From Merriam-Webster Online Dictionary: Any group of developmental disorders (such as autism and Asperger’s syndrome) marked by impairments in the ability to communicate and interact socially and by the presence of repetitive behaviors or restricted interests — called also pervasive developmental disorder

(“Autism spectrum disorder.” Merriam-Webster.com Dictionary, Merriam-Webster, https://www.merriam-webster.com/dictionary/autism%20spectrum%20disorder. Accessed 17 Oct. 2021.)

 

Asperger’s Syndrome: Definition

From Merriam-Webster Online Dictionary: An autism spectrum disorder that is characterized by impaired social interaction, by repetitive patterns of behavior and restricted interests, by normal language and cognitive development but poor conversational skills and difficulty with nonverbal communication, and often by above average performance in a narrow field against a general background of impaired functioning.

(“Asperger’s syndrome.” Merriam-Webster.com Dictionary, Merriam-Webster, https://www.merriam-webster.com/dictionary/Asperger%27s%20syndrome. Accessed 17 Oct. 2021.)

 

Where do I go from here?

I hope this has been helpful to you if you or someone you love is diagnosed with Autism Spectrum Disorder and/or Asperger’s Syndrome. I have linked some screening self-report measures that have been published in respected academic journals. They may help rule-in or rule-out an ASD diagnosis if you have not been diagnosed yet. The gold standard for ASD diagnosis is the Autism Diagnostic Observation Schedule (ADOS), which I observed being done in medical school and at that time I was told it could only really be accurate when done with young children. More recently, the ADOS-2 has been adapted for children through adults, though it is unknown to this writer how widely it has been validated by researchers and how accessible or cost effective it is to the average adult. Diagnosis of ASD in adults is difficult and in Dr. Freerksen’s practice, it is based on history and clinical judgment. Getting a diagnosis can be very empowering and a relief to someone with ASD.

If you want to know more about ASD or AS, several reputable organizations and well-reviewed books are linked here. In my personal experience, Temple Grandin is the most well-known of the authors represented, and she has several Ted talks as well as books, patents, and memoir published. I also include a category of books about how ASD presents differently in women. The DSM-5 suggests that there is great male preponderance of ASD, though I am seeing a fair amount of undiagnosed ASD/AS in some of the women I know and some authors suggest that the proportion may be more evenly distributed and simply not diagnosed in a large portion of affected women.

 

Health Resource Organizations

CDC page on Autism

Autistic Self Advocacy Network – “Nothing About Us, Without Us.”

Autism Society

Neuroclastic – “The Autism Spectrum According to Autistic People”

 

Scales that Screen for Autism (Peer-reviewed!)

  • Ritvo Autism & Asperger Scale (RAADS)15 questions, scored online at this link.
    • Peer-reviewed and validated
    • Chose whether this happened when you were young, at your current (adult) age, both, or neither
  • Autism Spectrum Quotient (AQ)
    • 50 questions, scored online at this link.
    • Peer-reviewed and validated
    • Binary choice: there are 4 options but really it’s “agree” or “disagree”

General Books on Autism & Asperger’s

Women with Autism/Asperger’s Syndrome

Children with Autism/Asperger’s Syndrome

ADHD Resources

ADHD Resources

by | Oct 12, 2021 | Mental Health Conditions, Resources

October is ADHD Awareness Month. Here is a collection of resources for people with ADHD, including advocacy organizations, podcasts, resources for parents, resources for women, influential blogs, and information about how to find a professional organizer or an ADHD coach.

An orange ADHD Awareness ribbon folded into the shape of butterfly

ADHD Associations and Forums

ADHD Podcasts

ADHD in Women

Disorganization in the Home

Budgeting Lifehacks

Parenting and ADHD

ADHD Coaching Resources

Complex PTSD Resources

Complex PTSD Resources

by | Oct 2, 2021 | Mental Health Conditions, Resources

Complex PTSD Resources

So, you or someone you love has been diagnosed with Post-traumatic Stress Disorder (PTSD) or C-PTSD (Complicated PTSD), now what? Here are a few reputable websites about the disease, as well as a very brief introduction to trauma-informed modalities to treat PTSD and C-PTSD, and books or workbooks you might find helpful. These are all workbooks or books that I recommend to my patients. I hope you find this list useful on your way to wellness and recovery!

 

Helpful Webpages

 

Dialectical Behavioral Therapy (DBT)

Dialectical Behavioral Therapy (DBT) was created by Marsha Linehan, PhD for treatment of people who felt that their lives were not worth living. DBT is the gold standard of therapy for Borderline Personality Disorder (BPD), and the skills it lays out have also been found to be helpful for many mood and anxiety disorders as well as Complicated PTSD. The goal of DBT is to make your life “A Life Worth Living.”

Reclaim Joy Medical does not offer the complete DBT treatment program. The psychiatrists of Reclaim Joy Medical are trained in DBT skills and practice them in our daily lives. Dr. Freerksen wrote a blog post with more in-depth information about DBT.

 

Mindfulness-Based Stress Reduction (MBSR)

Mindfulness meditation is when you are doing something with the intention of being in a mindful, meditative state. It is also called “formal sitting practice” although this is something of a misnomer. Mindfulness meditation can be done while walking, running, or stretching and is a vital part of yoga, Tai Chi, and Qi Gong.

When a person is able to live in the fullness of the present moment with minimal attachment and judgement, the way they think on a daily basis has been changed to be more present-focused with less frequent and less severe negative emotions and more frequent positive emotions. The negative emotions are still there, but they are tolerated and do not linger.

Dr. Freerksen has a blog post with more information and resources about mindfulness.

 

Poem about interrelational childhood trauma

This Be the Verse, by Philip Larkin (has two f-bombs)

 

Eye Movement Desensitization and Reprocessing (EMDR)

 

Model of Developmental Immaturity by Pia Mellody

 

Internal Family Systems Therapy (IFS)

This is a psychotherapeutic technique that focusses on getting in touch with different facets or “parts” of the self. One part of the self might be a scared child, and another part might be an angry part that is a Protector of the scared child. There are angry parts, tired parts, even suicidal parts within ourselves. IFS tries to help someone find Self and from that inner, instinctively unique and wise Self interact and talk to the other parts. Through work with a therapist, Self can befriend these parts and by dialoguing with them, heal any hurt, traumatized, or scared parts.

PTSD shows itself in many forms