Anxiety, Stress

Stress, Stress, Stress

Stress is a hot topic and for good reason. Stress is behind everything we face in life whether it’s mental, physical or emotional. Learning to manage our stress is one of the best things we can do.

If we look at this infographic we can see some of the ways that stress can impact our health. Everything from teeth grinding to digestive issues. Stress wreaks havoc on our bodies, our minds, and our emotions

Credit for Infographic thanks to McLean DDS

Link to more info…

Stress is something that we should create a game plan for dealing with so we don’t resort to coping mechanisms like drugs, alcohol abuse, and overeating. By having an active strategy in place, we are better able to handle stress when it appears.

There are many ways to actively work at coping with stress and here are a few popular ones:

Exercise

Exercise is one of the best ways to help with stress.  And the good news is that any form of exercise helps, even plain old walking. Exercise helps to raise the feel good neurotransmitters called endorphins. Quite simply any form of exercise helps to calm the mind and alleviate stress.

Meditation

Meditation is a great way to calm the mind, decompress the nervous system, and to alleviate stress. And meditation does not have to be complicated. There are many great apps out there now like “Calm”, “Insight Timer” and even YouTube has thousands of meditations you can access. I find a good pair of headphones and a meditation even if it is only for 5 minutes can be hugely helpful.

Our brains like to run in patterns and when we are stressed we can run negative thought patterns. Doing things like meditating can help to disrupt these thought patterns at the same time as lowering the stress hormone cortisol. Pubmed Study Stress

Many people find that walking is meditative so it’s a win/win as it is exercise and also a calming technique.

Nutrition

When the body has the proper vitamins, minerals, amino acids and enzymes in order to function properly, it can have a HUGE benefit on both preventing and alleviating stress! One simple nutrient deficiency can impact the body in a big way. Common nutrient deficiencies associated with stress and anxiety are  B Vitamins, Vitamin D, Magnesium, Iron and Selenium … to name a few. Any nutrient deficiency can cause stress on the body.

I have written prior blog posts on stress and you may find this link helpful as it contains more ideas for coping with stress and links to stress hacks:

Link to more on Coping with Stress

Here is a freebie list of affirmations that can help to shift your life away from anxiety and into a place of personal empowerment which helps to alleviate stress and anxiety as well. This is also a great guide on how to start using affirmations Free Resource for Affirmations

If you find your thoughts run on a negative track, you may find this helpful and it’s kind of a fun way to look at it A Recipe for Thoughts

And here is one of my very favorites on working with your thoughts so that they better serve you From Worry to Peace

I hope you have found this information useful and I highly recommend having your ‘stress strategy’ in place so you can feel more empowered when it comes to dealing with stress.

MaggieHolbik.com is a Board Certified Nutritionist, Certified Life Coach, & Certified Infinite Possibilities Trainer & Coach who believes one of the best ways to cope with stress is to strive for JOY! Maggie loves to impact the world through Joyous sharings and interaction.

You may enJOY Maggie’s blog for inspiration at Maggie’s Main Blog for Inspiration

Anxiety, Stress, Your Amazing Life

Stress Less

Just about everybody has stress these days and chronic stress is an epidemic! Studies have shown that chronic stress is associated with a variety of health conditions, including heart disease, diabetes, anxiety, and even brain aging concerns.

stress less

Stress is also closely associated with hormone imbalance and weight gain.

Whether stress comes from outside sources or internal banter, all stressors place stress on the body and mind and is something that should be a top priority when it comes to wellness management.

A few ways to help with stress are:

  1. Spend time in nature. Nature is a great way to de-stress naturally. Let the earth soak up some of your stressful vibes and clear the way for more peace of mind and stillness.
  2. Breathe. Just breathe. Take time to slow down your breathing and connect with your breath. Just the act of doing this, helps to interrupt stress patterns.
  3. Listen to calming music. Gentle piano music is a great example of a calming type of music that can help to shift your stressful sensations to more a more peaceful flow or feeling within the body and mind. For example click here: 
  4. Take time to be still throughout the day. Just stop for a moment. Even if this means you have a potty break at your workplace and take a minute or two, to consciously sit there and connect with your breathe. Many of us are creatures of go-go-go and we forget to just ‘stop’ now and then.
  5.  Make your desires a priority. One of the ways we experience stress is by not living in a way that matches our life’s purpose or passions. Make sure you both acknowledge and honor the desires of your soul. The more you do this, the more you will find peace and the more your life will flow with balance and grace.

There are many more ways to work on balancing the stress in your life, but these are just a few that I hope you find helpful.

Maggie Holbik.com is a Board Certified Nutritionist and Certified Life Coach who works with clients all over the world to help them unleash their desires and live with intention and passion.

 

Keep calm and sing a song…………..

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Anxiety, Children's Health, Kids, Kids Health

Sore Tummy – 6 Ways to Help Your Child with Anxiety

As a parent, how often have you heard the words “I have a sore tummy” or “My tummy’s sore”? I’m sure most parents have heard these words but some more than others.

I have taught my own daughter, who gets a sore stomach, to tap into and listen to the clues that her body offers. Sivanna is 12 and she has been listening to her tummy talk for several years now. She is learning what foods make her feel a certain way and she also knows that when she is experiencing anxiety it shows up in her gut.

There are many forms of anxiety that children feel. Some of which, but are not limited to, separation anxiety, fear, dread, uncertainty, worry, feelings of inadequacy, and the list goes on.

The stomach is often called the second brain, is referred to as ‘gut instinct’, and is home to the enteric nervous system, and is also linked to the solar plexus chakra.

The solar plexus or third chakra is a control center for will, personal power, personal responsibility, mental capabilities, the intellect, forming personal beliefs, decision making, self-confidence, independence, personal identity and personality, so it seems very fitting that as children grow and evolve, the tummy is a barometer for anxiety and angst.

How can we help our young children with anxiety?

  1.  First and foremost we can help by discussing and creating conversations around what they are feeling in their body and what it means to them. Sivanna and I mutually came to the conclusion that some of her tummy strains, were anxiety and we openly discussed it. Now, when she feels this particular type of angst, we peel back the onion layer, so to speak, to see what is underlying there.
  2. Listening to your child. This is something I have to work on myself. I know I never truly listen enough. Let’s face it, we all want to be heard and listened to. While the conversation may not seem important to us, it is extremely important to them. Try listening with an open heart and a non-judgmental mind to make room for clearer communication and your child’s willingness to share.
  3. Let you child know that they are ‘safe’. Let them know that they can openly discuss anything with you at anytime. Let them know that there is NO-thing that they cannot share with you. They need to feel safe and that  they will be worthy of your love and support NO MATTER WHAT!!!! This is indeed what unconditional love means. We all need to feel safe, heard, and supported.
  4. Ask your child for their input on what they are feeling, what they think might be underlying in this particular way of feeling, and really probe them for input. Children love to be heard, love to share, and love to feel that they are worthy of providing input.  It is also a good idea to ask them for possible solutions to help relieve the angst or anxiety. Ask them what ideas do they have to alleviate this feeling they are having?
  5. Sleep! Make sure your child gets enough sleep! We all know what it feels like to be tired and worn out. It’s hard to cope with life. Make sure you support your children in a routine that provides adequate sleep, rest and downtime.
  6. Proper nutrition and nutritional deficiencies play a BIG role in children’s anxiety. Children don’t always eat optimally for many different reasons and they may suffer from common digestive and assimilation issues, just like adults, so making sure your child gets the proper micro-nutrients such as vitamins, minerals, enzymes etc. is hugely important to help with both anxiety and overall health.                                                                                                                                                                                                                                                                         I really believe the more we openly discuss the issue of anxiety and teach our children to tap into what their body and mind is saying to them, the more we can help them and help others who are suffering too. Let’s start the conversation…..

Maggie Holbik.com is a Board Certified Nutritionist, Certified Life Coach, Mom, Step Mom, Gramma, Great Gramma, Mom by Heart and often referred to as Momma Maggie 🙂  She runs a facebook page for parenting support and it can be found at Link to follow Maggie’s Parenting FB Page