Anxiety & Phobias (Depression too!)
A Mermaid by John Waterhouse.
Sometimes it is more important to
find out what one cannot do, than what one can.
- Lin Yutang
Are You a Fish Out of Water?
Do you feel you are on the outside of life looking in? Are you afraid of meeting life's challenges for fear of panic attacks? Do you feel there is nothing left to do but hide in a safe place and stay put? 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. Many suffer from Depression. That's about 1 out of every 16-18 people!
We often try to put our finger on what caused us to start having panic attacks only to find that it only leads to more doubt, frustration and fear. Panic attacks and phobias can be built up negative emotions over things that have been unbearable for us and have frightened the wits out of us. Rather than feel negative emotions, the brain distracts us with symptoms.
Now, you're not going to be asked to sit in front of a therapist and rehash every last negative emotional experience you have ever had. You don't have to be re-traumatized all over again by reliving what happened to you as a child, or in the war, or how you lost that close, close friend or relative you cared for so much. And, you won't be expected to go make amends to anyone or run a 12 step program, unless you want to. What is important is that you understand what fear really is, in physical terms, and how to make physical adjustments. The information that follows will help you to regain your sense of power. It is your right to feel secure in your own body.
Fear is an emotion and emotions are physical.
Fear is not some nothingness floating around in your body.
Fear is a biochemical molecule.
Inside the brain is an emotional center called The Limbic System. In the Limbic System, there are several small organs working to keep you safe. One of these organs is the hypothalamus, which regulates, sleep, seat (body temperature), hunger and thirst and circadian cycles. It further stimulates the Pituitary Gland to release hormones. The hypothalumus gets its information from the heart, stomach and reproduction system. However, it stumbles under stress.
There's also the hippocampus, which physically changes when someone is emotionally subjected to traumatic situations, ongoing abuse or extreme boredom. When the hippocampus is under prolonged stress, it's cells begin to die. One of its jobs is to turn off fear, but as cells die they can no longer translate properly. They get stuck in fear mode. Scary emotions begin to replay themselves over and over again in an effort to keep us from harm. This is better known as Post Traumatic Stress Disorder.
All of this information is sent from the hippocampus, and other organs in the limbic system, to the amygdala, the one small organ that I refer to as our fish, that affects us most when we have anxiety and depression. The amygdala does its best to protect the body by turning on the flight or fight response. Ongoing this results in panic disorder, phobias, and feeling like a fish out of water.
Spiritual/Psychological cause of Anxiety, Phobias & Depression: Traumatic events (real or imagined) that cannot be faced.
Associated Chakra(s): 1st Chakra (depression) and 5th Chakra (anxiety and phobias).
Associated Energy Meridian(s): Kidney Meridian (anxiety and phobias) and Pericardium Meridian (depression).
For more detailed physical explanation of anxiety, panic, phobias and depression and what you can do to begin reversing anxiety, there's the TCL e-book, Anxiety & Phobias for Highly Sensitive Women.
Visit TCL E-Books for HSW to get your copy.
Once you read Anxiety & Phobias for HSW you will have a better understanding of your Fish. Then you will want to...
Do Your Best to Get Rid of Addictions.
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. If you are addicted, you are on edge. Many Highly Sensitive People become addicts, of one form or another, as a means to distract themselves from their feelings or to drown out their symptoms.
Stay Hydrated. Drink Pure Water.
Avoid dehydration (and alcohol) by drinking plenty of fresh water. 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, so drink up!
Make Sure You Are Getting Enough Protein
Brain hormones, such as Serotonin, 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. Then you are in really big trouble.
Supplement With Omega Fish Oils, Krill Oil, or Eat Fish
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 Omegas help to communicate between the brain’s parts better. It assists with communication between cells and with nerve impulses. It also keeps dopamine levels up.
Omega-3 Fish Oil can help to strengthen the limbic system in the brain (our emotional center). Omega Fish Oil is a combination of EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) and often includes ALA (alpha lenolinic acid). Omega Fish Oil enhances mood, concentration and reduces stress. It can help with behavioral problems, ADD, Bipolar Disorder, PTSD (Post Traumatic Stress Disorder), Depression, Postpartum Depression, and Schizophrenia. It has anti-inflammatory effects and can help to regulate heartbeats.
EPA and DHA are found in fish, such as Sable fish, Anchovies, Shellfish, Herring, Sardines, Salmon, and Trout. There's very little in regular, run of the mill Tuna. Choose Albacore Tuna instead. ALA is found in leafy green vegetables, soy, canola oil, beans and nuts.
Flax oil does not work as well for getting in a sufficient supply of Omegas. Flax seed oil, while having health benefits of its own, does not contain enough EPA and DHA. Neither does not work to eliminate pain like fish oil does. However, if you cannot use fish products, Flax oil is an excellent choice for healthy essential fatty acids.
Omega 3 fish oils can turn rancid rather quickly, as they do not contain antioxidants. This can also pose a problem in the body if your fish oils are not kept absolutely fresh. Rancid fish oils can deplete antioxidants in the body. One way to guard against this is to use Krill Oil instead.
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, or omegas, in your diet.
Stay Away From Too Much Sugar
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 meal and 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. If you are on diabetes medication, make sure you are taking it as directed.
Do Not Use Substitute Sweeteners
Do not use Aspartame or other synthetic sugar substitutes. They are known to cause panic disorders and react in the body the same way as sugar does, affecting insulin levels, which can cause symptoms of anxiety, panic and phobias. Stevia would be the sugar substitute to use. Honey and Agave syrup can be used sparingly.
Eat Enough Healthy Fats
Make sure you are getting enough healthy fats in your diet. Choose Olive oil, a little real butter, Avocados. When it comes to good fats in meats, choose turkey, chicken and fish instead. Ladies, it only takes 3 weeks of being on a no fat or very low fat diet before your Serotonin is compromised and you can feel tired and depressed!
Eliminate or Greatly Reduce Food Preservatives, Dyes and Household Chemicals
Avoid things that can 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. Body acidity is in your blood. 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 anxiety develops.
The TCL e-books, "Eating, Naturally!”, containing a complete list of acidic foods and products to avoid, and Energy Wellness Recipes for toiletries, skin care products, tea recipes, and medicinals can help you to avoid toxins.
Have a Relaxing Cup Of Tea
Passion Flower tea has great calming effects. Have a cup before sleep, or whenever you are anxious. Limit specialty teas, such as Passion Flower, Valerian and Chamomile to no more than 3 cups per day. Passion Flower and Valerian are also available in capsule form. Take as directed on the label. There's the TCL e-book, “Tea, Anyone?", which offers information on different types of tea and how to brew the perfect cup.
Eliminate Caffeine. It 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, leads to arthritis, and causes panic attacks? Some folks say their panic attacks end completely when they quit drinking caffeine.
Boost Your Serotonin Naturally
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. Your 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 is calming. By increasing the levels of L-Tryptophan in our bodies, Serotonin will be produced and the end result will be a natural way of keeping depression and anxiety at bay.
All-Natural Serotonin Boosters:
Affection, intimacy, laughter, joy, exercise, prayer, meditation, yoga and certain foods containing L-Tryptophan boost serotonin levels. Here's a list of foods containing L-Tryptophan.
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 Regular Milk and Soy Milk
Tofu
Yogurt
Honey
Hummus
Kelp
Rice
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), Yellow-Fin Tuna (canned or log-line caught), Chilean sea bass, Orange Roughy, Farmed Salmon and Shark.
Take Supplements for Anxiety, Phobias & Depression
Folate and B12 help your body to produce Serotonin. Take a B-Complex supplement (50-100mg), so that you are not taking a single B 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 northern 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. 2000 IU is the maximum amount that can be used safely, without side effects, although never use this amount without doctor supervision.
Vitamin companies offer specialty supplements, such as Sam-e, MSM, DHEA, GABA, 5-HTP, L-Tryptophan, 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, and are not suggested, except for L-Tryptophan, which is the body's natural building block for serotonin.
L-Tryptophan is available over the counter. It works just as well, if not better, than antidepressants, by naturally increasing Serotonin in the brain, which creates calm. Take as directed on the label. Do not take it if you are currently on any medications for anxiety, panic, bi-polar disorder or depression. Speak with your doctor if you feel you may like to try L-Tryptophan instead.
5-HTP is five times stronger than L-Tryptophan. What you might not know is that 5-HTP should not be taken by those with autoimmune disorders or Myalgia, which would eliminate most people who are highly sensitive.
St. John's Wort interferes with certain medications, cannot be eaten with certain foods, and can make one photosensitive and sunburn in the smallest amount of sunlight. It may also cause stomach upset in some individuals.
DHEA stimulates hormone production. It is often used as a youth serum, assisting with normal muscle tone and a youthful appearance of the skin. However, there is some disagreement over what a safe dosage of DHEA might be. If you use DHEA supplement, you should probably have regular hormonal checkups.
Sam-e, GABA, DMSO, and MSM are usually used to relax, calm and restore muscles and nerves. If you are on medication of any kind, suggest talking to your doctor before trying any of them to avoid any adverse side effects.
Depression Is Associated with Negative Emotions and Low Self-Esteem
If you are experiencing more than just occasional negative emotions, such as anger, sadness, or depression, visit the TCL web page, Dealing With Negativity and boost your self-esteem within two weeks with the TCL e-book, The Building Self-Esteem Daily Energy Wellness Guide.
Energy Wellness Tips for Agoraphobics
If you are struggling with agoraphobia (fear of leaving home), it is important you get counseling by someone who specializes in agoraphobia. It is equally important to belong to a group of people just like yourself so that you don't feel isolated and alone. You might contact The Midwest Center for help. The total program is approximately $600-$700, but far less than regular therapy would cost, and they specialize in agoraphobia and panic attacks.
Try to find a support person that can go with you to doctor appointments and other outings. This can be a friend or relative who understands your condition and won't leave you standing in the frozen section of the store all by yourself. Consider getting a dog. Dogs make wonderful support companions and give you purpose. You can always order her dog food online!
In the meantime, try the following tips to help cope with everyday responsibilities:
Visit online groups or forums that talk about anxiety and phobias. Type the words 'Agoraphobia Forums' in your search bar to view available forums.
Use online bill pay for credit cards and other bills. Visit your store or office online and simply follow their instructions for making payments online.
Order groceries or take-out and have them delivered to your door. You can make your check out in advance or even pay online before delivery.
Call the library, or go online to see what books or movies are available. Place them on hold, so you can immediately pick them up at the counter.
Use a service, such as NetFlix, to have movies delivered to your mailbox, or use pay-per-view through your cable company.
Online shopping for anything and everything is a breeze!
Certainly, becoming a recluse is not the soul purpose of these suggestions. They are meant only to help you to regain a bit of control over your circumstances and to help eliminate some of your worry and panic over being able to function in the world you live in as an agoraphobic.
Today I know that I cannot control the ocean tides.
I can only go with the flow. When I struggle and try to organize the Atlantic
to my specifications, I sink. If I flail and thrash, and grumble, I go under.
But if I let go and float, I am borne aloft.
- Marie Stilkind
May Love & Energy Be Yours!
