The Captains Lady

Anxiety & Phobias

Are You a Fish Out of W.A.T.E.R.?

'A Mermaid' by John Waterhouse, 1901.

 

This page is devoted to those who feel they are on the outside of life looking in, who are afraid of meeting life's challenges for fear of reacting physically too strongly (panic attacks), and who feel there is nothing left to do but hide in a 'safe' place'. It is my sincere hope that the information on this page will help you to regain your sense of power. It is your right to feel secure in your own body!

According to the National Institute of Mental Health, there are 14 million people in the United States at any given moment suffering from a mental disorder. That's about 1 in 16-18 people!

There are so many books on the market, some better than others that speak out on the subject of anxiety and phobias that I am not going to go into great detail here about the possible causes of anxiety and phobias, including Agoraphobia, which is sometimes termed 'Fear of the Market Place', but is really 'Fear of Fear'.

Besides, it is not important to know, although beneficial and most of us already do, what caused your anxiety and phobias in the first place.

 

What?

I'll say it again.

 

It is not important that you rehash what happened to you as a child, or in the war, or how you lost that close, close friend or relative. What is important is that you understand what fear is, in physical terms, and learn to react differently to it from now on.

As a Highly Sensitive Woman myself, I have struggled to dig up all the 'unlovelies' from my life and to dissect my experiences, as if in doing so would somehow 'cure' me from my fears. In fact, I was encouraged by therapists, group counselors, friends and self-help books to do just this. And, I am not saying that I did not profit from this in some fashion, but, guess what? The fear never went away. It never left me. It stuck to me like white on rice.

I also tried forcing myself to do things anyway, as if somehow I could desensitize myself through new experiences that terrified me to my core! Somehow this new fear would get rid of the old fear. Is that how it's supposed to work? I have to say that getting out of the house everyday, even if it was only to walk a few steps to check the mail, was, indeed, good for me. It conditioned me to realize that I was not going to die if I tried to act normal.

Like many others, I did not have the best of childhoods. I began having panic attacks when I was 18 years old, after my daughter was born and I was living naively on my own for the first time in my life. My father was gone. My mother went away and I was alone in the world. By the time I was 21 years old, I could not leave my home without suffering severe panic attacks. Can you relate? If you can, I am here to tell you something that you may not know.

 

You're Part Fish! 

You are probably wondering where I am going with this.

 

More than 30 years ago, agoraphobia was not understood much at all by the average person, not even the average counselor. Highly Sensitive Women were, and still are, at particularly risk for this 'demon' because they are so sensitive. If you are a HSW and have not read 'Are You A Highly Sensitive Woman', do so now.

The thing is, most counselors and therapists today, are still trying to get you to get to the root of your emotional problems and issues, while medicating you with anti-depressants, in hope that between cognitive therapy and a break in feeling anything, you will somehow get better by creating new memories uncontaminated by fear. But more often than not, the fear comes back when the drugs go away. I am not saying that there is not a place for medication when it comes to anxiety, panic attacks and phobias. I just think there must be a better way.

 

A few seconds ago,

I stated that you are part fish!

 

There is proof that most of the workings of the human brain are yet to be discovered. I don't happen to believe in Darwin's Theory, but I do believe we share certain physical traits with other creatures in nature. There is a tiny bean shaped amphibious organ in the brain that has been studied (and is warranting more and more investigation) that some term the 'fish' part of the human brain. The amygdala is this fish. It is the part of us that existed in prehistoric times to protect us from trouble and danger. Hence, the first question on this page, "Are you a fish out of water?", may be a more accurate description of panic than you know. 

When we are fearful, when we have anxiety or panic attacks, how do we feel? Like fish out of water! And, analogically speaking, this is exactly true! Our heart beat speeds up. We can get extremely dizzy, faint and sweaty. Our hands get cold, our stomachs tighten and feel queasy, our breathing changes, our legs turn to rubber, and we can find ourselves gulping for air that we can't seem to find!

 

Your Amygdala Is Your 'Fish'!

The amygdala is a tiny organ in our brains and is in control of our fear response. Fear is a function. It has it's purpose and you don't need me to tell you that without a fear response we would be in even more danger! We would not be alerted to avoid bad foods, people or situations. The problems lies in this response being out of control and 'throwing your fish out of water' at every known and unknown 'enemy'.

In prehistoric times, it was paramount that if you saw another person looking at your dinner as if they w anted it, it was time to 'fight or flight'. Same goes for dinosaurs approaching. The amygdala would prepare the body in a million chemical ways to either stay and fight (or hide) or prepare to run. 

When the 'fight or flight 'response goes haywire, we can be standing in the grocery store check out line and get the same feeling that a dinosaur is about to eat us and not even know why! It's time to go! That's all we know. And this can be a scary feeling because there is nothing to do with the fear and so it hangs around inside of you waiting for you to do something, which you do. You freak out!

The feelings subside after a few minutes, but by then we are terrified of them, we are confused, and we know one thing. We don't want to feel that way again! So we begin to avoid those places, objects, people and situations that remind us of how we felt for fear we will feel it again. No one likes being a fish out of water.

 

Would you like to see where your 'fish' resides?

This is your 'fish' bowl.

www.annebering.com

 

In the picture above, the person has seen a snake. This visual normally sends a message to the thalamus, which sends a message to the amygdala, which sends a message to the body to 'fight or flight'. The amygdala also holds the power of making one 'freeze' when they are afraid. Here you see a normal response and a fast track response.

The amygdala sends and receives signals from other parts of the brain relating to emotion. So, maybe there was a snake and it slithered away harmlessly, yet you were left 'frozen' and still scared as heck! The amygdala, your fish, remembers fear. That's its job. The next time you see a snake, even a toy one, it may signal your body back to it's panicked 'frozen' state or cause you to panic and run. Your 'fish' remembers everything that has ever frightened you, consciously and subconsciously.

Considering your brain is like a computer. With each click being something you were afraid of in your lifetime, can you imagine how many clicks that might be! This is why I said it isn't as important to know what you are afraid of as it is in reacting differently to fearful situations. This is where 'Fish Out of Water' comes in!

 

You Need W.A.T.E.R.

Women Altering Their Emotional Responses

You Don't Have To Be A Fish Out of Water!

 

If we can learn to alter our emotional responses to fear, we can learn to live normal lives again! And, I want you to know that I am not just suggesting that you change the way you think, and pray that everything will be different, and that you'll live happily ever after. You have probably already tried that. Your mindset and your faith have much to do with your health and energy wellness, but they play only a part. There are other things you can do to change your emotional response to fear.

Before I get into ways to calm your 'fish', I would like to share a bit with you about the amygdala and what is scientifically known.

Some say that the Amygdala is not its own organ either in structure or in being functional on its own, but more a 'connector' between other parts of the brain, such as the hypothalumus, which as direct nerve communications with the eye and what we visually see. Visual monitoring is stressful to humans, even more so for the Highly Sensitive Woman (person).

In prehistoric times (and we still live in prehistoric bodies!), we had nothing but the wide expanse of nature around us. Besides the people in our tribe and common wildlife, there was not much else to see. The amygdala, is, without doubt, the storage trunk for our fear and all of our emotional memories are kept there. It regulates and adjusts, moment to moment, for any signs of trouble or danger.

The amygdala remembers fear associated with certain stimuli, such as body language and facial expressions. In fact, the amygdala physically changes as it responds to stimuli! Those witnessing or surviving traumatic situations and events show higher activity levels in their amygdala, which causes fears about innocent stimuli. 

Regardless of what scientist may find in the future, we have what is called a 'fear circuit' and the amygdala is required to keep this going. It is the key to our limbic system, which is our 'emotional' system, which some say does not even exist without the amygdala. It is more powerful than the front of our brains (the cortex), which remembers safety. Once our emotions are turned on it is hard for the cortex to shut them off.

Anxiety disorders are evidence of the amygdala being hypersensitive, or hypervigilent. This is where our 'fish' responds to faulty assumptions. In the case of Post Traumatic Stress Disorder (PTSD), the amygdala has responded to the fear with an unstoppable (meaning ongoing) fear response.

Those with panic disorder may be genetically more hardwired for 'fear' than others and here is why. When you are created, you inherit two genes (among others). One from your mother and one from your father. They will determine how strongly your 'fish' is wired. If you get two long gene variants (long fish tails!), you are hardwired soundly. One long and one short, you have a 50/50 chance of being phobic. But if you have 2 short variants (shorter fish tails!), you come up weakly connected and you are going to end up a 'fish out of water' because your amygdala is weakly linked to the rest of your brain parts.

This is the thing. Long variant genes help to produce more protein, which results in substantial recycling of serotonin. Short variant genes, which are often called 'depression genes', produce less protein and, as a result, less serotonin. They weaken the 'mood regulating' circuitry in our brains. We don't want less recycling of serotonin (less serotonin). We want more.

Less serotonin means more chance of depression, which makes the amygdala sensitive and its owner prone to anxiety, depression and panic attacks. In fact, serotonin plays a key role in getting our emotional wiring properly set up during our early childhood development. Hence, with two short fish tails (shorter variant genes), we may never get wired properly, which explains Highly Sensitive Children.

Remember earlier when I said the amygdala changes physically in response to fear (stress)? Well, when we continually find ourselves reacting fearfully to fear, the amygdala undergoes changes in its functional capacity (ability). The cells change and they undergo plasticity over time. When this happens, stress can bring on a panic attack even when the fear (a real reason for fear) is no longer there. These changes in the cell structure and the function of the amygdala don't cause PTSD, panic disorder, agoraphobia or anxiety. they are a result of it.

How does the amygdala receive information? Through neurotransmitter systems in the body, which rely on certain brain (and body) chemicals, such as norepinephrine, dopamine, acetylcholine and others. These chemicals are necessary to make your neurons react properly. The amygdala particularly likes serotonin. It calms it down. Those lacking in serotonin are prone to anxiety, depression and panic attacks.

 

A Panic Attack Will Not Harm You!

You should know that panic attacks will not kill you. One of the fears of anyone experiencing panic attacks is that they are either going to collapse from the panic they feel, perhaps even die, or run screaming from a building and be so embarrassed that they die anyway! A panic attack will not harm you! Your body is made to save your life, not end it. It cannot do itself in. It can only last for only a very few minutes and then it is gone. I know you are thinking, "Yeah, until the next time!", but don't worry about that right this minute.

 

About Your Nervous System

Without getting too technical here, your nervous system is divided into two parts, the sympathetic and the para-sympathetic. The sympathetic is the part that gets you all wired and ready to go when the amygdala tells it to and the para-sympathetic is the part that restores peace and calm. One of the hormones released, when our 'fish' is alerted to danger, is adrenalin. This chemical gets us ready for action! When this happens over and over again, with or without good cause, we can suffer from adrenal burnout.

Panic attacks all relate back to the amygdala and to the degree that the amygdala engages the rest of your brain and your body to an alert of danger. There may or may not be an actual danger. What I mean is this. Your 'fish' may sense a real danger, such as seeing a shark fin coming towards you in the water, in which case it will signal your body to freeze on shore and stay out of the water or swim like heck back to safety! Then again, you may be feeling fine while waiting in line fro a bus ticket and a baby cries in the back ground. You hardly notice but your 'fish' thinks that is a signal for you to 'fight or flight', flops out of its water, and has you feeling like you can't breathe! It's all about the amygdala.

Your fish has its own ideas, a mind of its own about what's scary and what isn't and its perceptions change from moment to moment. What's worse is that your 'fish' has lumped all kinds of fear into one reaction! Are you beginning to understand?

Your 'fish' is also trying to tell you that you are in need of something! We will, for the sake of simplicity, call this something 'water'. This is why I say it is not important to know what scares you, but to know how to alter your emotional response. But first, let me tell you about Serotonin!

 

Serotonin Is Your 'Fish' Food!

When you go to the doctor and you are given an anti-depressant prescription, she will be giving you a SUI (Serotonin Uptake Inhibitor). This sounds rather backwards doesn't it? What this means is that your serotonin won't be picked up and used as quickly. Your doctor's intention is too increase the levels of your serotonin by keeping serotonin around longer. Serotonin is a brain chemical responsible for many reactions in the brain and body, mainly of feeling of calmness and relaxation. It also helps you to sleep well. All of this helps to reduce anxiety and, hopefully, panic attacks.

When serotonin levels drop, we get cravings for sweets or breads because these things offer the fastest serotonin boost. However, this boost, from these kinds of foods is only temporary. What you may not know is that this causes serotonin resistance! Sugar and sugary foods, such as breakfast cereals create high spikes of serotonin in the brain and the brain shuts down some of its receptors in order to create better balance. Then we are unable to use the serotonin we have. As we use less and less serotonin, we have more and more cravings and the more resistant we become, which causes severe mood swings and anxiety.

Brain hormones, such as serotonin, are are made up of amino acids (the building blocks of protein). Amino acids are found in protein, such as meat, fowl, fish, nuts, beans yogurt and eggs. Too little protein and the result is too little serotonin.

If you are consuming too many refined carbohydrates, you will be short on serotonin. Too many sweets and refined carbohydrates and your receptors shut down and your serotonin is not used, which still leaves you with too little serotonin.

And, if you are consuming too little protein while also eating too many sweets and refined carbohydrates, you are really in trouble. In fact, you are at risk for insulin resistance as well and may end up with diabetes.

 

Fat Is Your 'Water Conditioner'! 

If you have ever owned an aquarium, you know that you must condition the water. Ordinary tap water contains chemicals that can harm the fish in your tank. (I am speaking of real pet fish here!) Without the conditoner, your fish won't last long. But it has to be the right conditioner. You couldn't put hair conditioner in your fish tank! In fact, your fish would probably try to jump out. The same goes for the 'fish' (amygdala) in our brains. Fat is our conditioner!

You have to eat fat in order to use your serotonin, as well as other brain hormones! The neurons in your brain are composed of fatty acids. So are the cell membranes and receptors that transmit signals in and out of your brain. Low fat diets lead to no energy, depression and anxiety. But it gets worse.

Did you know that when we eat trans fats or intersterification fats that the receptors in our brains shut down fatty acid 'workers' and suppress cell membrane function? This would be like putting hair conditioner in our pet fish's fish tank! The result is an imbalance in our neurotransmitters, which send our signals from brain to body and body to brain. The result? Anxiety. Panic!

Healthy fats are critical! We need saturated fat, within moderation. Fat is our conditioner. Serotonin won't work without it. We need EPA, DHA and ALA. More about these below under 'Got Fish?'.

 

Causes of Serotonin Shortage!

 

Eating a diet too low in protein.

Eating a diet too high in sugar and refined carbohydrates. Fats and sugars are 'flight or fight' foods. they provide energy in a hurry, but do not repair your body. Protein does that.

Eating a diet too high in acid-waste producing foods.

Avoid junk food. Junk food used to be the 'treat' that families had every so often. Now it has become a steady 'diet'. Get back to eating wholesome, old world foods.

Stimulants, such as caffeine, tobacco (contains a poison), cocaine, alcohol (yes, it is a stimulant!) and other drugs.

Eating 'plastic' (fake) fats, such as trans fat (TFs) or intersterification fats (IFs).

Eating anything at all with high fructose corn syrup, which is in 98% of all prepackaged foods! High fructose corn syrup depletes serotonin and creates cravings for more! These cravings can be as strong as cravings for drugs or alcohol!

Relationship and job stress increases body acidity, which depletes serotonin in the brain.

Lack of sleep depletes serotonin levels very quickly, as it causes stress and also keeps other important hormones imbalanced.

PMS and Menopause hormonal changes also cause low serotonin levels.

Dental fillings containing Mercury cause neurological problems, anxiety and disease. Mercury is a poison!

 

When You Panic, You Need...

...W.A.T.E.R.

Women Altering Their Emotional Response!

 

Remember earlier when I said that the front of the brain (the cortex) remembers safety, while the amygdala remembers fear? Wouldn't it seem appropriate, then, to increase the effects of your 'safety' zone? How do you do this, you ask?

You change your response to fear by understanding it and changing 'poor' responses that encourage fear to persist for more positive ones. This next section gives you suggestions on how to make changes that will boost your serotonin, energy and confidence on many levels!

 

Calming Your Emotional 'Fish'!

You calm your fish by changing your emotional responses. There are many, many ways to calm your fish. I am going to share some of these with you here on The Captain Lady. What I believe will be helpful for you to understand is that emotions are not just all in your mind. They are actually physical bits of energy that float around and and sometimes lodge in parts of our body.

Emotions

Positive emotions feel great, don't they? When we fall in love, get a great test score, or buy that brand new outfit, we can actually feel our stomachs relaxing, our mouths turn up in a smile, and breathe a sigh of relief that floods the body with calm. We could all do with more of these kinds of vibes!

Negative emotions act oppositely. That argument with the spouse, dirty look from your sibbling or flunking the exam can give us a stomach ache, frown wrinkles and a poor nights sleep. We can either deal with these emotions by working them out through communication, understanding or acceptance or we can try to ignore them, which makes them can hang around and make us ill at ease.

Our Bodies & Our Environments

Another way to change our emotional response is to make sure that no matter what our situation or station in life, we strive to eat the best we can, get enough sleep, exercise or bodies, love others as ourselves, and live in a clean environment. Lack of these things effect our emotions. I could probably list several other things here as well, but you get the picture. Not only do the things we think cause emotions, but so do how and where we live, as well as who we keep company with.

If you can do what you can, within your means, to change some of these things for the better, you will be altering your emotional response! So you see! It is as I said earlier. It's not all about just making up your mind to become calm and then waiting for it to happen. There are many different things you can do to calm your fish!

 

Tips for Calming Your Fish!

Exhaustion Will Be Your Ruin!

A type 'A' personality (never slowing down), lack of sleep, a poor diet and no exercise leads to physical, mental and emotional exhaustion and increased sensitivities.  Exhaustion leads to general anxiety disorder. Exhausted people are HSP and cannot help but be worried and anxious about body sensations that they do not understand. If you cannot rearrange your schedule, at least schedule some downtime, just for you, into it. This downtime is not to be spent doing laundry or sitting on the sofa playing video games. Those things are fine, but not for scheduled downtime. Schedule some quality time for yourself to go to dinner with a positive friend, take a class you enjoy, to meditate or pray, or to take a bubble bath or read a great book.

 

Use the Adrenalin! Burn it up!

One way to calm the 'fish' is to use the energy that the 'fish' gave us when she caused us to panic. Adrenalin is a hormone, one of many, that readies us for 'flight or fight'. It gets into our muscles and makes us want to move. Use it!

#1. If you are standing in line somewhere or in a meeting and can't just up and leave, flex the muscle groups in your body. Start with the large ones first. Flex and tighten your thighs, your calves, your feet, your rear end, wherever you feel a sensation of wanting to move. Do it. Move! You can do this without anyone noticing and it helps to relieve the rush that comes over you in a panic attack.

#2. If you have had a panic attack and are able to get away for a bit to somewhere private, jump up and down, swing your arms, shadow punch!

#3. Start and exercise program to relax. Exercise is scary for some of us because it mimics panic. Our hearts speed up and skip beats, we sweat, and we are pushed to breathe harder. We feel like fish out of water, but this is good for us, as it teaches us that our bodies will return to normal without killing us or embarrassing us. It is best to do circuit training where your body exerts itself and then rests and then exerts and then rests during exercise, like walking, then running, then walking and running again, or walking up and down hills.  It improves your body’s ability to communicate to itself. Exercise gives us opportunity to burn off adrenalin and other chemicals that create acidity, (see 'pH Balance'), and when our bodies are in better shape they resume to a normal status during panic episodes than when we are out of shape. And, studies show that exercise works just as well as Zoloft, with no side effects!

 

Talk To Your 'Fish'!

Talk to your fish as you would a small child. Tell it that it is OK, that you appreciate the warning, but that there is nothing to be afraid of, that you are both OK. Your amygdala (your fishy, amphibian part of your brain) is trying to protect you. It is trying to tell you that you are 'out of water' and to swim for safety. In other words, you are in bad territory.

Reassure your 'fish' that everything is just fine. This may be hard to do while you are sweating and feeling as though you are going to pass out, but do it anyway. Fear will only make your mind focus on your symptoms that much more and your 'fish' won't believe you. Tell your 'fish' that she can hang around if she likes, just to make sure all is well, but keep telling her she is fine.

Talking to your 'fish' also applies to situations that are stressful to you, especially ones that are on-going. It is important to be in touch with your feelings. Are you involved in situations or relationships that constantly drain your energy. If so, your 'fish' is going to see this as a sign that you are always in danger. After all, it is her job to alert you.  This means that if you get into a disagreement or feel your rights have been ignored, you may react a couple of hours later, or the next day, or the next time you see this person, by having a delayed panic attack. Visit 'Dealing With Negativity' for help with negative situations, circumstances, people or thoughts.

 

Got Fish? Go Fishing! Eat Fish!

OK...I know you hear alot about how great Omega-3s, 6s and 9s are...and it is true. They are wonderful! We need them and here is why, as it relates to anxiety and phobias. Omega Fish Oil enhances mood, concentration and reduces stress. It can help with behavioral problems, ADD, Bipolar Disorder, PTSD (Post Traumatic Stress Disorder), Depression, Post Partum Depression, and Schizophrenia. It has anti-inflammatory effects and can help to regulate heart-beats. It also modulates 2nd messenger systems.

The United States has a higher incidence of citizens suffering from mental disorder due to the fact that it is not a primarily fish and 'sea vegetable' eating country.

There is a high concentration of Omegas in the brain. Omegas protect the brains cells and all of its transmissions, meaning it helps it to communicate between its 'parts' better. It assists with communication between cells and with nerve impulses. It also keeps dopamine levels up.

Earlier I mentioned short and long variant genes and how they determine how well connected our emotional circuitry is or isn't. Omega-3 Fish Oil can help to strengthen those connections so that the amygdala is not so sensitive. But, before you rush out to buy a bottle, hear me out.

What is Omega-3 Fish Oil? Well, it contains EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) and often includes ALA (alpha lenolinic acid).

Remember when I said that the amygdala may not be structured (be weakly connected) or function as well if you have two short variant genes? Omega-3s may help to strengthen the structure and function of your amygdala, your 'fish'! EPA helps with structures in the brain and DHA helps with function.

EPA or EPA and DHA together works better for depression. DHA alone does not work for Depression. EPA and DHA together work for Post Partum Depression (DHA falls drastically at child birth). EPA and DHA work for Bipolar Disorder. For more on Omega-3s and ADD, visit 'Energy Wellness Tip #7 & 18'. Take no more than 2000 mg (combined) of Omega-3 Fish oil per day.

EPA and DHA is found in fish, such as Sable fish, Anchovies, Shell-fish, Herring, Sardines, Salmon, Trout. There's very little in regular Tuna. Choose Albacore Tuna instead. ALA is found in leafy green vegetables, soy, canola oil, beans and nuts.

Do not use Flax oil as a means of getting in your Omegas. Flax seed oil, while having health benefits of its own, does not contain enough of what you need as far as fish oil (EPA and DHA) goes.

Caution! If you have history of heart failure or diabetes, fish oil can interfere with some medications and cause adverse reactions. Although ALA improves insulin sensitivity and makes it easier for blood sugars to stay stable, it may interfere with your medication and make it harder to control glycemic reactions, leading to dangerously high or low blood sugar levels. Speak with your doctor before increasing fish oil in your diet.

 

Manage Your Blood Sugar Levels!

 

By staying away from eating and drinking sugary foods and by making sure you get enough protein throughout your day, you should be able to manage your blood sugar. Hypoglycemia (low blood sugar) mimics and causes depression, anxiety and panic attacks. A little fat, meat or dairy with each snack helps with this. Also, eat 4-6 mini-meals per day (every 3-4 hours) as opposed to just one big meal each day and a snack, which many people do. If you are on diabetes medication, make sure you are taking it as directed. Visit "Eating, Naturally!" and learn food facts you may not know and how to eat well (and not expensively) for energy wellness!

 

 

Do Not Use Fake Sweeteners!

 

Do not use Aspartame or other synthetic sugar substitutes. They are known to cause panic disorders in some people and react in the body the same way, affecting insulin levels, as regular sugar does.

 

 

 

Stay away from trans fats and fake fats! Make sure you are getting enough fat in your diet though. Ladies, it only takes 3 weeks of being on a no fat or very low fat diet before your serotonin is compromised!

 

 

Avoid Food Preservatives, Dyes and Household Chemicals!

 

These things get into your blood and make your body too acidic. Foods that are high in acids, especially if eaten excessively, exaggerate any anxiety you may have. Body acidity is not the same thing as acid-reflux. It is a disruption in the balance of your body's pH. It is acid in your blood. Acid in your blood causes all manner of dis-ease and illness. When there is too much acid in your blood, there is too much acid in your brain. When there is too much acid in your brain, the brain stores it in its tissues to get it out of the way.

 

Have you ever seen what happens to fish when their water becomes to acidic? Ask anyone who has over-fed their fish bloodworms! When there are too many bloodworms in a fish tank, the water becomes too acidic. The fish develop terrible, terrible sores and die. Don't be a fish out of water! View "Eating, Naturally!" and 'Energy Wellness Recipes!' for toiletries, skin care products, tea recipes, medicinals and more.

 

 

Stretch to Relax!

 

Stretch in the morning, while lying in bed. It helps to eliminate some of those anxious thoughts that seem to float up and immobilize you before you day even begins! Create a daily stretch routine. It only has to last a few minutes! Stretches should be held for 7 seconds, or until you feel the muscles relaxing. If you cannot feel the muscles relax after 7 seconds, you are stretching too forcefully. As you condition your muscles they will be able to accept more stretch.

 

 

 

Sleep When It Is Dark. Wake When It Is Light.

 

Highly Sensitive Women often stay awake into the wee hours of the morning and sleep during the day, when they should be awake, in order to relax in the peace the night brings and to avoid the stimuli the day brings. I know, you are thinking the quiet of the evening is the only time you can relax after the kids are asleep, the partner is snoring contentedly, and the phone is no longer ringing. Don't do this to yourself. It completely disrupts your normal circadian rhythm.

 

A relative of your 'fish' (amygdala), is the hypthalamus, which has direct communication with the nerves in the eyes. This special part of the hypothalamus (a part of the brain) is called the suprachlasmatic nucleus, or SCN. It becomes less sensitive by taking in too much light. Less is not better in this case, as too much light causes it to lose its influence over your body's natural 'cycling' ability. In other words, your hormonal system can become completely unanchored when you lose your natural rhythm with day and night. This can alter moods, trigger anxiety and cause normal activities to become irregular.

 

When we stay up late in our homes furnished with 'synthetic' light, watch the TV and computer screens until well after dark, we are upsetting our biological rhythms and becoming 'fish out of water'.

 

Some folks work irregular shifts. Do what you can to make it dark in your room when you sleep. There are lamps you can purchase that have built in timers that imitate dawn rising when it is time to wake up.

 

Try to avoid taking melatonin, a hormone, on a regular basis. Over time, Melatonin disrupts your normal 'internal clock'.

 

 

 

Can't Sleep? Don't Force It!

 

People who have anxiety find it hard to fall asleep. In fact, just the idea of going to bed to try and sleep can cause anxiety. Therefore, when you go to bed, do not do it with the intention of sleeping, but resting. Accept that you may not sleep, otherwise you will become angry and upset. Acceptance takes the pressure off. Some people say they go to sleep quicker when they tell themselves they are not allowed to fall asleep. If you still have trouble sleeping due to racing thoughts (hopefully not from downing a cup of caffeine) then sit up straight in bed and write down your random thoughts until you relax some. Still having problems? Visit 'Sleep Disorders & SAD'.

 

 

Have A Relaxing Cup Of Tea

 

Passion Flower tea has great calming effects. Have a cup before sleep, or whenever you are feel anxious. Limit specialty teas, such as Passion Flower, Valerian and Chamomile to no more than 3 cups per day. For more information on how to brew, visit "Tea, Anyone?" in 'Energy Wellness Recipes'. Passion Flower and Valerian are also available in capsule form. Take as directed on the label.

 

 

 

Use Your Nose to Calm Down!

 

Have you ever been stopped at a light in traffic and gotten anxious when someone's else's car exhaust started infiltrating your air space? Highly Sensitive Women can actually become faint when confined to areas with 'bad' or 'strong' smells. This is our prehistoric, instinctual self reacting to preserve us.

 

The opposite is also true. It is proven that scent can immediately calm us down. Try Bach’s Rescue Remedy for general anxiety and those moments when you know you will probably become anxious, such as a trip to the airport or a visit to the doctor's office. Bach’s Rock Rose is better for using when a panic attack is in full force. Carry these with you or have them close by.

 

 

Caffeine Causes Anxiety!

 

You may say that caffeine gives you the energy you need, a little pep in your day, and that it doesn't affect your sleep, but did you know that caffeine depletes the body of calcium, is a diuretic, and causes panic attacks? Some folks say their panic attacks stopped when they quit drinking caffeine. This may be because the brain contains adenosine receptors, which help to dull the effects of stress. Caffeine shuts down these natural stress dulling receptors and puts you on edge. The 'pep me up' feeling you get after a cup of coffee is the result of these receptors shutting down.

 

Caffeine can be found in sodas, tea, coffee and tea. It is a drug and it is addictive. If you drink caffeine regularly, drink more water to compensate for lost fluids, and make sure you get your calcium, or you'll end up a 'fish out of

water'.

 

 

Get Rid of Addictions!

 

Reduce, or get rid of, anything that you are addicted to. Addictions cause changes in brain chemistry. Whether it's caffeine, alcohol, sugar, tobacco or recreational drugs, it is not helping your 'chemistry' or your 'fish' (amygdala). The same goes for anything that consistently gets your adrenalin going, like gambling (including overspending), porno, or just sitting on the computer for hours (not to mention the electro-magnetic field and the light from the screen affecting you!). If you are addicted, you are on edge. Many Highly Sensitive Women become addicts, of one form or another, as a means to distract themselves from their 'fear' or to drown out their symptoms.

 

Keep Your 'Fish' Bowl Full of Water!

Avoid dehydration (and alcohol) by drinking plenty of fresh water. According to Traditional Chinese Medicine, the best water to drink is room temperature or warm. Contrary to what you may have heard, juice and tea actually do help to re-hydrate you, but water is necessary to do the full job. Alcohol and drugs, recreational or otherwise, contribute toward dehydration, which causes anxiety. So can sweating, including hot-flashes and night-sweats. We are 72% water. In order not to be a 'fish out of water', provide your body the water so your 'internal' ship cannot navigate properly!

 

Boost Your Serotonin!

The neurotransmitters, L-Tryptophan, norepinephrine, dopamine, and noradrenaline, help our body to produce Serotonin. L Tryptophan is an important amino acid that helps in forming muscles, and other parts of your body, that is digested (meaning you have to eat it!) and used by the brain.  The brain turns the L Tryptophan into serotonin, a neurotransmitter that controls our emotions, such as depression, as well as our desire and ability for food, water and sleep, sex and other moods.

 

Low serotonin is linked to depression, anxiety and panic attacks. Serotonin calms our 'fish, our amyygdala! By increasing the levels of Tryptophan in our bodies, serotonin will be produced and the end result will be a natural way of keeping depression and anxiety at bay.

 

 

Serotonin Boosters! Affection, Intimate Sex, Laughter, Joy, Exercise, Prayer, Meditation, Yoga and certain foods all boost serotonin! Here's a list of those foods!

 

 

Foods containing L-Tryptophan (which helps to create serotonin):

 

Almonds, Cashews, Hazelnuts, Peanuts

Soybean Nuts

Pumpkin (roasted), Sesame and sunflower seeds

Baked potatoes (with their skins)

Bananas 

Beans

Lentils 

Cottage, Gruyere, Swiss, Cheddar cheese

Eggs (the whites)

Fowl (Turkey, Game hen, Chicken, Duck, etc.)

Meat (90% lean, red meat, including pork.) 

Heated milk, soy milk

Tofu

Yogurt

Honey 

Hummus

Kelp

Rice 

 

Do you see this? Fish! More fish! And, more fish!

Fish, cold water (up to 4-12 oz. per week)

Shellfish (Currently unsure of the amount that is safe per week.)

Albacore Tuna (up to 6 oz. per week)

 

Seafood that may pose a health risk to adults and children due to mercury contamination are Grouper, Swordfish, Crab (Blue, Snow and Tanner), Yellowfin Tuna (canned or log-line caught), Chilean sea bass, Orange roughy, Farmed salmon and Shark.

 

I realize there is concern over fish containing high levels of mercury. Click here for more information on which fish are safest to eat. You might also check www.shape.com/blueoceaninstitute for a downloadable copy of the safest, OK and worst seafood choices!

 

 

Supplements: Folate and B12 help your body to produce Serotonin. Take a B-Complex supplement (50-100mg), so that you are not taking a single vitamin alone. This can cause deficiencies in other Bs. Vitamin C, Calcium, Magnesium and Zinc are all necessary in order to make neurotransmitters (brain chemicals). Have your Vitamin D levels checked. Vitamin D deficiency is quite common, especially for people in the nothern climates and can cause hormonal imbalance, depression, anxiety, weak bones, muscle pain, insulin resistance, dizziness and Tinnitus. 400-800 units per day is a must. 1000-2000 units is better, with 2000 units being the safety cut off point for anyone who has not had a blood test to check how deficient they really are.

 

Specialty Supplements: Vitamin companies offer specialty supplements, such as Sam-e, MSM, DHEA, GABA, 5-HTP, L-Tryptohan, St. John's Wort, and others, that promise to boost serotonin levels in the brain. Many of these can cause adverse side-effects, especially if you are on medication. That is why I do not suggest any of them on this page. For example, 5-HTP is five times stronger than L-Tryptophan, which is necessary for your body to make serotonin. What you might not know is that 5-HTP should not be taken by those with auto-immune disorders or myalgia, which would eliminate most people who visit The Captains Lady. For cross referencing effects, visit www.pdrhealth.com.

 

It is proven that those living in Asian countries are healthier, and live longer, than Westerners. The reason for this is that they eat fish as a main staple food!

 

The best fish to eat is oily fish, such as Salmon and Mackerel, twice per week (4 ounce servings). Fish oil supplements are not as good as the real thing. With that in mind, getting your nutritional needs from the foods you eat is always better for you than taking supplements. Visit 'Energy Wellness Tips!' as to why this is true. Feed your 'fish' fish, ladies!

 

Energy Wellness Tip! The key here is to eat more fish and to reduce bad fats (transfat and intersterification fat) from your diet at the same time. Good old fashioned saturated fat is fine within moderation. So go ahead and have real butter!

 

 

Even As Things Get Better,

Expect Relapse!

 

Set backs come from the avoidant/protective side of the personality. It fears a great fall is coming around the next corner. It puts on the brakes, creates conflict and fuels anxiety. Confidence is undermined by new ‘what ifs’. What if I get scared? What if I panic? What if I can't follow through? What if I fail? What if I embarrass myself? What if I just can't do it whatever?

 

When this happens, these relapses, we may get a little depressed. Keep in mind that depression comes from feeling that one's future is going to be full of more anxiety, fear and failure. Relapse can make us feel as though nothing is ever going to change, that we are always going to be restricted in life by our body's responses, and we are going to end up ill, or die, at an early age. Not true!

 

If your 'fish' has been stuck on auto-pilot for awhile, it may take some time for it to trust you, and for you to trust yourself, but gradually you will look back and see progress! There will be days you feel completely normal, even forget to be afraid, maybe for the first time in years. Write about these days. Place a check-mark on your calendar whenever you have a good day. As they add up, they will inspire you to keep going!

 

'Calming Your Fish' Energy Wellness Tip! Stop asking yourself how you feel all of the time. Highly Sensitive People are always doing a mental check on how their body parts are feeling. Leave them alone. That just makes your 'fish' nervous. Shift the attention from scanning for panic to doing something physical. Get the litter box emptied, wash the dishes, or go for a walk (even if it's only around the house). Get down on the floor and play with the kids.

By altering your emotional response to stress, through diet, activities and emotional awareness, you will build up and strengthen the 'safety net' in the front of your brain (your cortex or frontal lobes) and create better balance. You're going to be fine! You are!

            

In Conclusion:

Have these suggestions helped me? Yes! Without making an effort to do exactly what I have suggested to you, I would not be here today. Changes in my diet, sleep schedule, relationships, work routine, activities, exercise and belief system have all helped to balance out my chemistry. I can drive a car, I can go to friend's house to visit and I can get out and enjoy public events with family and friends.

I was not able to do these things before I started making the changes I am sharing with you now. Do I have relapses? Yes, but they are not as bad, and don't last as long. I find that when I am tired, I am more apt to be anxious, but isn't that normal? No one is completely without anxiety or panic. I think that Highly Sensitive Women forget this sometimes. Give yourself permission to be anxious and afraid sometimes. It's human!

I am not going to tell you that therapy and medication will never be necessary, or even an advantage. What I am telling you is that there is much you can do to naturally help yourself. If you are already in therapy or on medication, let your care provider be aware of any changes you are considering. Feel free to have them contact me. I wish you well on your journey!

Oh! And, the next time someone approaches you and says that your fear is all in your mind, you can step forward and politely say, "Why, yes it is! I'm a fish out of water!"

 

Sometimes it is more important to find out what one cannot do,

than what one can.   - Lin Yutang

 

The Captains Lady offers E-Books that can help you to achieve personal, physical and environmental energy wellness! Click here for more information!

 

 

May Love & Energy Be Yours!

 

 

Web: www.thecaptainslady.com

Email: thecaptainsladyd@aol.com