“In any given moment, we have two options: To step forward into growth, or to step back into safety. Growth must be chosen again and again; fear must be overcome again and again.” – Abraham Maslow
We all experience times when we feel stressed, worried, anxious, or nervous. We worry about family responsibilities, finances, health, work, and other obligations. As we discussed in our previous post, there are a variety of holistic options for anxiety relief. However, we must first identify the source of our anxieties and its severity in order to take steps in correcting it. Recognizing the root cause is the first step toward positive change and healthier ways of managing stress and anxiety.
Types of Anxiety
The most common types of anxiety are generalized anxiety disorder (GAD), social anxiety, specific phobias, and panic disorder. Anxiety is also present in other conditions like obsessive-compulsive disorder (OCD), and post-traumatic stress disorder (PTSD).
Symptoms of more than one type of anxiety are commonly experienced. It’s vital to seek support as early as possible before anxiety begins to take over your life. Talking to a trained professional can provide resources and tools to cope.
Anxiety overload may show itself in the form of irritability, anger, inability to concentrate, stomach problems, panic attacks, muscle tension, diarrhea, nausea and vomiting, dry mouth, and sleep disturbances.
Start by asking yourself these questions:
Everyone has a tipping point with various triggers that bring about anxiety. Taking inventory of ourselves and having self-awareness gives better opportunity to manage stress and anxiety. Be mindful of your day to day habits. Keeping a log or journal at times you’re feeling worried or anxious can help sort out your thoughts, allowing you to take more control over the situation. Understanding the trigger, or root cause of your anxiety will better equip you in being able to manage it.
Remaining in a perpetual state of anxiety is detrimental to physical and emotional wellness. Finding a professional trained in holistic treatment methods can provide safe, effective options for managing anxiety.
Treatments and Tools to Cope
Whether you suffer from a mild anxiety or more chronic form, you may be inclined to think the only option is anxiety medication. Prescribed medication may be necessary for a period of time for some people. However, clinical studies have shown various herbal remedies and botanicals to significantly decrease anxiety. Lavender oil is even being used to calm patients in hospice care.
According to a study published in Phytotherapy Research, Echinacea extract showed significant relief of anxiety in only three days. While this isn’t considered a cure all, it may provide natural relief, without the side effects of prescription drugs. And, it is always recommended to talk with your doctor when making any changes to your wellness routine.
See our previous post for more natural, holistic options for coping with anxiety. Exercise, eating well, and getting plenty of rest are essential tools to managing anxiety and overall wellness. If you are interested in more natural treatment for stress or anxiety, contact us today for a free 15-minute consultation!
About Makin Wellness
Founded in 2017 , Makin Wellness is Pittsburgh’s premier therapy & coaching centers located in Downtown Pittsburgh and Downtown New Kensington. The company’s mission is to help people heal and become happy again. Makin Wellness specializes in depression, anxiety, addiction, trauma, medical marijuana assited treatment and relationship counseling.
Anxiety, stress, worry, and fear are all too common in today’s world. In our hurried lives we’re all looking for a quick fix to stress and anxiety. Finding calm in the chaos is a much more holistic process, though. It takes looking inward with an honest self-evaluation. Being mindful, self-aware, and present with ourselves is the first step in finding healthy approaches to reducing anxiety. The more in tune we are with ourselves, the more ability we have to promote healing.
“Holistic medicine gently works on correcting an underlying condition, and requires a high level of participation on the part of the patient.” – David Crow
In our last post, we defined wellness as “the state of being in good health, especially as an actively pursued goal.” This is therefore a day-to-day effort that often requires breaking old habits, and moving outside of our comfort zones. As we open ourselves to change and become more adaptable, we move into growth and become better versions of ourselves. anxiety
Fear of the unknown may cause us anxiety, making us move back into comfort, in turn making change more difficult. Techniques to promote positive thinking are especially helpful in taking action toward positive change, allowing us to move out of our comfort zones.
In some instances, other health conditions such as food sensitivities, or an overactive thyroid, may be the culprit of anxiety disorders. Excess sugar and caffeine is something else to consider. Finding the root cause will provide the resources and tools necessary to gain control over anxiety, before it gains control over you. anxiety
While anxiety medications may provide temporary relief, it is like a band-aid versus getting to the root cause, and does not come without side effects. To bring balance to the mind and body, daily wellness habits need to be incorporated.
Consider the following holistic remedies for anxiety relief:
Makin Wellness is happy in providing an individualized and customizable approach to support optimal wellness. Cognitive Behavioral Therapy (CBT), Nutritional Counseling, Aromatherapy, and stress management techniques are just a few of the ways we help our clients heal and become happy again. Contact us for a free 15 minute consultation and begin your wellness journey today! wellness
About Makin Wellness
Founded in 2017 , Makin Wellness is Pittsburgh’s premier therapy & coaching centers located in Downtown Pittsburgh and Downtown New Kensington. The company’s mission is to help people heal and become happy again. Makin Wellness specializes in depression, anxiety, addiction, trauma, medical marijuana assited treatment and relationship counseling. anxiety
Wellness is defined as “the state of being in good health, especially as an actively pursued goal.” The latter part of that statement is the key. Optimal wellness is not only the absence of disease, but a proactive approach that must be actively pursued, day-to-day. As life is ever-changing, adaptability is necessary to sustainable wellness. Healthy eating and exercise are often thought of as the foundations of wellness, yet there are other vital components when thinking holistically. wellness
Holistic wellness encompasses the whole person, recognizing that we are multifaceted as humans. A holistic approach gives consideration to lifestyle, diet, and the mind-body connection. It is an individualized, customizable, symptoms-based approach, which identifies the root cause through evidence-based techniques. Interventions such as diet and lifestyle changes, herbal remedies, aromatherapy, and supplement recommendations are some techniques used to promote optimal wellness.
“The mind and body are inextricably connected, with our thoughts and emotions exerting a powerful influence on our health.”
– Dr. Bradley Nelson
The National Wellness Institute identifies 6 dimensions of wellness: emotional, occupational, physical, social, intellectual, and spiritual. Consider how these six dimensions intertwine and contribute to overall wellness.
Emotional wellness involves acceptance over denial of feelings, and optimism over pessimism.
Occupational wellness relates to making contributions using ones unique gifts, skills, and talents that is both rewarding and in line with personal values.
Physical wellness is a self-awareness of ones body, taking responsibility to care for oneself, recognizing the benefits exercise and healthy eating habits have on mind and body. wellness
Social wellness encourages personal contribution to the environment and community. It gives emphasis to actively enhancing personal relationships, through better communication, healthy living spaces, and consideration for the welfare of others to promote a state of harmony instead of conflict.
Intellectual wellness holds the notion that it is better to expand our minds through intellectual and creative pursuits instead of unproductive and self-satisfied.
Spiritual wellness gives recognition to the search for meaning and purpose as humans. This includes developing deep appreciation for the depth of life and nature. As your actions become more in line with your beliefs and values, that is when spiritual wellness occurs. wellness
These six dimensions provide a model of wellness, promoting a sustainable, adaptable approach to wellness. As we are mindful and self-aware of our minds and bodies, we become better advocates for our own wellness. Ultimately, we are responsible for our health and well-being.
Wellness is not an achieved state, rather, it is a journey of continual growth. Holistic wellness is not only what we are eating, but what we are thinking, doing, and saying. Life experiences provide opportunity to learn new things, expanding our minds, giving new perspective, and helping us see things outside of ourselves.
Spending time in nature and making meaningful connections with others helps us form a healthier worldview, giving us greater meaning and purpose. To be well is a daily effort. Self-care, healthy eating habits, exercise, and time with loved ones, are all essential to maintaining a state of wellness.
Makin Wellness is happy in providing an individualized and customizable approach to support optimal wellness. Cognitive Behavioral Therapy (CBT), Nutritional Counseling, aromatherapy, and stress management techniques are just a few of the ways we help our clients heal and become happy again. Contact us for a free 15 minute consultation and begin your wellness journey today! wellness
About Makin Wellness
Founded in 2017 , Makin Wellness is Pittsburgh’s premier therapy & coaching centers located in Downtown Pittsburgh and Downtown New Kensington. The company’s mission is to help people heal and become happy again. Makin Wellness specializes in depression, anxiety, addiction, trauma, medical marijuana assited treatment and relationship counseling. wellness
Love is communicated in various ways. Through the written and spoken word, gift giving, acts of kindness, and by spending quality time together. Healthy communication helps us form loving, meaningful connections with others. These kinds of connections are of utmost importance in happiness and feelings of fulfillment. Love is a basic human need, so how can we communicate with love?
Unhealthy communication brings about misunderstandings and hurt feelings. Name calling, yelling, and hurtful speech are all forms of unhealthy communication. Instead of creating loving bonds, this kind of communication can leave feelings of hurt and resentment. Rather than creating a safe space for open and loving communication, it creates an environment of hostility, drawing a wedge between people. Continuous hurtful, and even harmful communication such as this can have lasting negative effects on the mind and body communication
In the emotional part of the brain, known as the limbic system, the amygdala is directly linked to the emotional response to stimuli. Arousal, memory, fear, emotional response, and hormonal secretions, are all part of the function of the amygdala. Cortisol, the stress hormone, is released in situations of elevated stress.
According to psychologytoday.com, “The stress hormone, cortisol, is public health enemy number one. Scientists have known for years that elevated cortisol levels: interfere with learning and memory, lower immune function and bone density, increase weight gain, blood pressure, cholesterol, and heart disease.” We therefore want to do our best to reduce excess stress!
We may confront multiple situations each day that create feelings of anxiety and frustration, at home and at work. Communication can either make or break a relationship, creating discord or unity. In times of differing opinion, how can we respond versus react? How can we approach these instances in a way that promotes loving communication?
Consider some practical ways to diffuse a situation when emotions are running high:
Healthy communication can bridge the gap between misunderstandings and hurt feelings. Taking time to listen and speak with love and intention will allow for mutual respect and feelings of care. Love covers a multitude of sins!
At times, a mediator is necessary when trying to come to a resolution. If you’d like support with healthy communication techniques, call now for a free consultation!