Five foods that reduce anxiety & stress

Many of you may be surprised to learn that eating and drinking certain things can actually reduce your stress… well it can ! Let’s get right into it and learn about what foods and drinks can calm you down :

1.) Chamomile tea

There is a certain compound in chamomile called Matricaria Recutita  that adheres to the same receptors in your brain as anti-anxiety medications. Chamomile is a natural sedative and can be enjoyed anytime. This can also be beneficial to drink before bedtime if you have a hard time falling asleep.

2.) Green tea

Green tea has an amino acid called L-theanine that helps reduce your heart rate, blood pressure and anxiety. It also increases your metabolism!

3.) Banana

Eating a banana has the same effect as a drug class called beta-adrenergic blockers; these are typically prescribed to reduce anxiety and to lower blood pressure. Just made sure to chow down one to two bananas  and you will feel more calm in about a half hour.

4.)Omega-3s

Wild caught salmon, mussels and anchovies are excellent sources of omega-3 fatty acids. The best kind of sea food is wild caught ; avoid farm raised. If you aren’t into fish, try an omega 3 supplement.  Our favorite is by Nordic Naturals. They test their batches for mercury levels and their fish is not genetically modified.

5.)Dark chocolate

This can reduce cortisol and stress hormones , lower your BP and help improve your circulation. When looking for a dark chocolate, look for one with a high cacao percentage .

 

This is just a few of the many foods and teas that you can eat to reduce your stress. We are coming out soon with a much more comprehensive stress busting protocol that will feature many more things to keep yourself happy and well! Subscribe to our weekly newsletter to get notified when we release it.

 

 

How depression actually feels

Many people have the misconception that depression just feels like sadness. This is not the case. Depression can feel like a complex web of differing negative emotions. It’s important to also keep in mind that men and women are socialized to express these differently. For example, a female could cry to show her pain, whereas a man could get angry and /or aggressive in hopes of getting the hurt out. Here is what depression actually feels like:

  • It can feel like complete and utter emptiness or self loathing. You could have a hard time looking in the mirror , or feel extreme hate or disgust with yourself.
  • Depression can become so debilitating that you can go numb and feel nothing. This numb feeling could also arise if you are prescribed medication like an SSRI ( selective serotonin reuptake inhibitor) and are on too high of a dosage or are prescribed a combination of medications that do not work well for you . If this is happening, contact your psychiatrist or doctor immediately and report this and any other side effects so they can  properly adjust your medication.
  • Depression can also be experienced with anxiety; this commonly feels like a rollercoaster ride  with substantial mood swings. You find yourself stressed and feeling stressed out and later find yourself feeling withdrawn and depressed. These mood swings drain your energy and leave you emotionally and physically exhausted.
  • Some people who experience depression isolate as well and try to hide from their friends and loved ones. You would do things such as stop answering your phone, calling  off of work  and avoiding sunday dinners with your family.
  • Guilt can be marked by depression as well. This could be branched from the stigma that is attached with having moments of “mental illness”.  The truth is that there are 16.1 million American Adults ages 18 and older, according to NIMH ( National Institute of Mental Health), who have had at least one major depressive episode within the past year.

If you are feeling down, you are not alone ; you can get better and there is help.

“From Depression to Joy”

Our first book, “From Depression to Joy: A Parent’s Handbook for Teenage Wellness” officially launched today! For a limited time only, we are going to give this away for $0.99! Get it here and let us know how this handbook helped you and your family.

The BEST essential oils for stress reduction

Aromatherapy can be very helpful for stress reduction , but there are so many oils and combinations out there that it can be extremely confusing to know what to use! We love using essential oils and encourage our clients to try it out as well.

Below are some of the best essential oils for the reduction of stress:

      1. Lavender 
      2. Rose 
      3. Chamomile
      4. Ylang Ylang
      5. Patchouli

You can purchase the scents you are most drawn to by clicking here and selecting “retail customer”.  We will do a blog post coming soon about different ways you can use essentials oils! Feel free to bring your oils with you to your next counseling session. Comment below about your experience with essential oils .

Quiet your mind

Do you ever stay awake at night, tossing and turning due to worries and seemingly relentless thoughts? We ALL have been there , when all we want to do is quiet our minds and relax… but this is much easier said than done. Very few of us are able to do it through deep breathing alone ; many others can benefit from using a tool to get to this state. My dear mentor & friend Paul Santisi is the world’s leader in meditations and self development. His meditations are unlike any other I have ever come across, and believe me when I say that I have tried many! My favorite meditation for clearing your mind is called Mind Silence , and you can check it out for free here or download it to your phone here.  This is one I recommend to my clients struggling with anxiety and racing thoughts; I have only received positive feedback about this. I recall my one client raving on and on about how relaxed he felt after the first time he tried Paul’s meditation . He later went on to  incorporate meditation into his daily routine to help keep him sober. Try it out and leave your experience with how you felt in the comments below!

 

 

Our Opening

Here’s a flashback to our Grand Opening and Sara’s Book signing of “From Depression to Joy”; you can grab your Kindle version next week!  Pittsburgh’s chamber of commerce and many of Sara and Waggy’s colleagues supported this fantastic night.

Sara Makin : The Grand Opening of Makin Wellness

 

 

Do This To Alleviate Stress Fast

Can it REALLY be that simple? You mean to tell me that petting my dog or cat can reduce my blood pressure and relax me?  Yes it absolutely can ! Pets are great stress reducers! It is absolutely astounding what can happen to someone’s mood just from petting their furry friend. Petting and cuddling with cats and dogs tend to have a substantially stronger relaxing effect compared to smaller pets such as lizards and hamsters; however, smaller pets calm your nerves too! Next time you feel stressed , sit down with your four legged buddy and take 15 mindful minutes of petting him or her.  You and “fluffy” will both enjoy it! Notice how you feel afterwards. Try it out next time you catch yourself worrying about your job or missing the Game of Thrones and share your experience below or during your session with your counselor.




 

… What is Wellness?

Many of you may wonder what exactly wellness is. Dr. Z and I had a fascinating conversation about this the other day. I was visiting her at Duquesne University. As I strolled in , I plopped myself down on a cozy chair and unwrapped a delectable chocolate from her desk . This has been an ongoing tradition for years ! I laughed and mentioned how I only seem to eat chocolate in her “Duq”office. We then talked about wellness and how it means something different for everyone. For some people, wellness means zero carbs and working out in the gym 6 days a week. For others, it means enjoying chocolate in moderation and savoring every delicious bite.  Wellness could mean thriving in your career or being exuberant staying at home with your children and dog.

Wellness is what you make of it and that is why we love wellness so much ! It truly embodies so much and it’s meaning can change throughout your life .

Let us know in the comments what wellness means to you!


 

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