Monthly Archives: May 2022

foods to avoid with celiac disease

Symptoms of Celiac Disease

Rather than going around and around, I’m going to put it out there what most medics will tell you, that there’s no existing specific treatment that might treat Celiac illness. There’s no one medicine that can assist in removing the signs. There’s no one operation that can resolve the problem. There are foods to avoid with celiac disease.

There are however ways to manage the impact of symptoms of celiac disease. The symptoms of celiac disease can be bad and can be even become dangerous, however with proper procedures, you can live a typical life without any issues or problems. The basic, and most likely the very best way to manage the disease is through your diet by choosing foods to avoid with celiac disease. The difficulties of identifying celiac disease lie in the reality that the conditions and symptoms may present like other gastrointestinal conditions or allergic reactions.

Celiac disease is a gastrointestinal condition that is caused when you consume the protein gluten. What occurs is that gluten damages the villi inside the small intestinal tracts. The immune system starts attacking and damaging your gut when you eat foods containing gluten, which is why knowing which foods to avoid with celiac disease is so important. Symptoms of Celiac Disease often includes severe cramps, stomach pains, bloating and diarrhea.

The illness was previously believed as a condition just affecting individuals in Europe. Recent research studies have revealed that the disease is not dependent on age and/or ethnicity.

Eliminating the gluten in your diet plan as foods to avoid with celiac disease is essential to minimize the swelling in the small intestinal tracts caused by the disease. If you have been suffering from the signs and symptoms of celiac disease and have actually been diagnosed with celiac disease just recently, you may be required to take vitamin supplements to recuperate from the dietary deficiencies due to malabsorption. Being conscious of foods to avoid with celiac disease is vital to healing.

Those with celiac disease need to develop an understanding that they may need to be on a lifelong gluten free diet because the swelling of the small intestines can be set off again and again. Sometimes, although rarely however, people do develop the tolerance for gluten at a later date but to make a dedication to a lifestyle modification including strict adherence to foods to avoid with celiac disease is probably the best route. This is certainly needed to be devoid of the symptoms of the illness in the first instance.

Foods to avoid with celiac disease  include foods which contain, are made with, and/or have been prepared from wheat, oats, barley, rye, including farina, gram flour, semolina, durum wheat, couscous and spelt. This means reading carefully all food labels and making certain that the food you will be getting from the supermarket shelves are gluten free. Thankfully, there are many items today which are gluten free. You can come up with many amazing and tasty alternative meals. If you would like a definitive list we have a free Gluten Free Course with recipes, please click here (we need to set up an Contact Form and Email with link)

As a side Note – let’s go back to oats. ‘Oats?’  I hear you cry, ‘Don’t contain gluten, do they?’ Well no they don’t, so you would be right about that. Oats actually do not contain gluten but according to the NHS, many people avoid eating them as they can become contaminated with other cereals that do contain gluten, especially if the oats are prepared or packaged in the same facility – (nhs).

OK so if you want to have oats as one of the foods to avoid with celiac disease ensure that you do source gluten free labelled oats just to be safe. Ok now that sorted, let’s move on.

Aside from the grains, you need to eliminate beer and alcohol items which are some  of the foods to avoid in celiac disease. Food made from wild rice syrup, cake flour, and caramel can also trigger the disease as well as inflammation. Anything creamed or breaded, that includes veggies. Fried chicken has actually been discovered to trigger the illness also.

Other foods to be mindful of consist of pastas, breads, salad dressings, gravies and sauces, soft cheeses, dips, stuffing’s, natural teas and even flavored coffees. It is specifically important that you seek advice from our practice to help you create a list of foods and drinks that you can and cannot consume. We have a plan that outlines all of the foods to avoid with celiac disease, along with meal plans.

This is truly the beginning treatment for celiac illness. The rest includes healing the digestive system. This may take several months to years depending on the quantity of damage triggered by the illness and the age of the individual. So please be patient and give yourself and your intestines, some love and some time 🙂

This post is for informational educational purposes only for those with symptoms of celiac disease.

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benefits of exercise

Exercises for self-care

The benefits of exercise are immense, not only are you able to keep your body fit and trim, but you also can help your mood as well as stress levels. The following article will discuss not only some of the benefits of exercise but exercises for self care. These tips will keep you motivated and enjoy moving your body for greater health. 

Make it fun:

Making exercises for self care enjoyable is critical if you want to stick with it and make it a part of your daily routine. Check out the sports program’s offerings. Take a PE lesson, join a student club on fitness, or go for a stroll in nature if team sports aren’t your thing.

If you are going to participate in exercises for self care, enjoy a wide range of physical activities to work with various parts of your body. As for the benefits of exercise, keeping it engaging and intriguing. Isn’t it possible that you may find a new passion?

Finding a workout buddy with exercises for self care to include a social component which may help you remain on track since it’s more difficult to cancel on someone else than it is to cancel on oneself. It’s also a great way to access the benefits of exercise and social time simultaneously, making it a win-win situation, after all being social and having a support system around us is also self-love and care towards ourselves. Which makes exercises for self care with others a win-win all the way around. 

Making time: 

Fitting in a workout might be difficult when you have a hectic schedule. As long as you’re moving, you’re doing something! Remember that the benefits of exercise kick in even ten-minute walks in between tasks might add up if you don’t have time for a 40-minute exercise. Get up half an hour early to access exercises for self care, you’ll be surprised how good you feel when you do that and once you have done it and felt the feeling of being really alive in the morning the more you will want to do it.

Like everything, getting started is the biggest thing.

Plan Exercises for Self Care

Schedule an appointment, sign up for an online course, or make plans to meet with someone to help you keep to your goals. 

Setting goals for the Benefits of Exercise:

Setting precise objectives for exercise for self care might also be beneficial. When we know we have something to aim for it can give us the motivation and incentive to get going and it spurs us on. Don’t set unrealistic goals though as that can have the opposite effect and make us feel that achieving well-being is just too hard and too far out of reach. So start gentle – not too gentle, but start easy and put your goal just slightly out of reach so you can see and feel it’s possible if you just push a little more

Too much of a good thing:

You may have too much of a good thing, so don’t go overboard! Before exercising for self care, fuel your muscles by drinking lots of water and eating something nutritious. Don’t push yourself too hard while you’re just getting started. Exercising too much, particularly if you’re not receiving proper nourishment, may put a strain on your body and can impact the health of the body negatively. And here again, this might put you off continuing if you associate pain with gain like so many say.

Of course, you do need to put in some effort but it shouldn’t be so painful and hard work that it prevents you from either mentally or physically moving ahead.

Above all – get started!

Choose fun things and sensible goals with sensible time frames and don’t forget to rest correctly and refuel. This is self-love too! If you would like a structure to get started check out some of our exercises for self care plans found here: https://holisticfamilypractice.mybodysite.com/holistic-family-practice 

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melatonin for sleep

Everything You Need To Know About Melatonin for Sleep

Melatonin is a hormone secreted by the pineal gland (a brain structure), and it is famous for regulating your sleep-wake cycle. 

The purpose of melatonin supplement is almost always used to fight insomnia and normalize abnormal sleep patterns. Melatonin for sleep is a common recommendation by many health professionals 

Nevertheless, the function of melatonin seems to be more complex than you might think, and I always use caution when recommending melatonin for sleep. 

Melatonin supplement appears to have other benefits like improving stomach health, controlling gastroesophageal disease symptoms, and enhancing the activity of antioxidant enzymes.

This article will go into great detail about melatonin, its production and function, melatonin for sleep and other purposes, and some crucial warnings related to its dosing and side effects. 

So, let’s get started!

The Physiology Of Melatonin

The most critical location for melatonin synthesis is inside the pineal gland. The pineal gland is located deep inside our brain within a structure known as the epithalamus.

The synthesis of melatonin requires the amino acid tryptophan. Tryptophan, through a complex and long chemical reaction, is eventually converted into melatonin. 

But wait. What exactly caused the pineal gland to secrete melatonin? And how is it related to sleep? 

When we are exposed to light, this leads to the activation of the optic nerve, which is responsible for sending electrical signals to our brain to convert these signals into the images we perceive.

However, the function of the optic nerve is more complex than that. It also activates a structure known as the suprachiasmatic nucleus (SCN). 

Once the SCN is activated, it causes inhibition of melatonin synthesis in the pineal gland.

But if we turn off the light, the SCN won’t be activated, and, as a result, it won’t inhibit melatonin synthesis, leading to an increase in its levels in our blood. 

This is why turning off the light can make you feel sleepy!

Interestingly, melatonin production fluctuates throughout our lives. It decreases steadily after puberty but undergoes a significant drop around the ages of 41-60. 

This is why insomnia is common among the elderly.

Effects of melatonin supplement on the body

Alright, so you just learned that melatonin is a complex substance secreted in the pineal gland that’s in the middle of the brain.

With that in mind, let’s explore some of the most prominent effects that melatonin for sleep has on the human body!

Sleep And Melatonin

The primary function of melatonin for sleep. The majority of studies noticed that the primary mechanism of melatonin is via shortening the time it takes to fall asleep, also known as sleep latency, in healthy adults. (1)(2). 

Studies found that melatonin supplementation was also influential in improving sleep in patients with insomnia. 

Surprisingly, melatonin for sleep was shown to be effective in all age groups, and its usage was free of withdrawal and other side effects. 

Moreover, melatonin supplementation is effective in jet lag. Jet lag is a term used to describe when your sleep pattern is disturbed after plane travel between different time zones. 

Scientifically, this happens due to dysregulation between the internal clock (located in SCN) and the external regulators of time (light and darkness) (3).

Other Benefits Of Melatonin Supplement

Besides the obvious sleep-regulating mechanisms of melatonin for sleep, and the benefits it can have on them when supplemented, there are other, lesser-known benefits.

Here are some of the more surprising ones!

Melatonin Supplement Can Help In stomach Ulcers

Several studies have found that melatonin supplement exerts a notable protective effect against Helicobacter pylori-induced stomach ulcers. 

This effect occurs when melatonin is taken alone or with other agents (like omeprazole) (4).

Melatonin & Gastroesophageal Reflux Disease (GERD)

After ingestion of 3mg of melatonin, symptoms of GERD were reduced significantly. 

Melatonin also decreases heartburn symptoms and seems to have a strengthening effect on the lower esophageal sphincter (5).

Melatonin Supplement Can Help Relieve Symptoms Of Tinnitus

Numerous studies found that melatonin can help reduce tinnitus symptoms, which happens when someone experiences ringing or other noises in one or both ears (6).

Surprising, huh?

Melatonin Supplement As An Antioxidant

Melatonin has a powerful antioxidant and neuroprotective effect. 

Specifically, melatonin can slightly increase the antioxidant enzyme profile. 

The studies also noticed that this antioxidant and anti-inflammatory effect leads to a slight decrease in blood pressure (7).

Melatonin Supplement Intake Recommendations, Safety & Toxicity

A 0.5 mg dose of melatonin is sufficient to regulate the sleep cycle and reduce sleep latency. Up to 3-5 mg is okay if the initial dose doesn’t work.

Note that a higher dose doesn’t mean faster or better sleep. Therefore, use a dose only sufficient to induce sleep. 

Take melatonin for sleep 30 minutes before going to bed. This will lead to the best results.

Taking melatonin doesn’t lead to dependence, addiction, or withdrawal symptoms if you stop taking it. 

Therefore, melatonin is generally safe if you take it within the prescribed dose.

Final Thoughts

Melatonin is the sleep hormone! Our pineal gland produces it in response to darkness. 

If you have insomnia or any sleep problem, you might want to consider taking it. However, a word of caution for using melatonin for sleep. This can downregulate, biochemically, serotonin in the brain, so if you suffer from depression use caution. Also, over time your body can become dependent on it as well as the effectiveness dose may increase over time. If you find yourself having to take it everyday and your dosing is increasing please seek your functional medicine provider to assess if there are other options needed. 

Melatonin also has other benefits like easing stomach ulcers, improved GERD symptoms like heartburn, and antioxidant activity.

Have you ever used a melatonin supplement, and what were the benefits? Share your experience below!

References

1-     https://pubmed.ncbi.nlm.nih.gov/4367644/

2-     https://pubmed.ncbi.nlm.nih.gov/2305009/

3-     https://pubmed.ncbi.nlm.nih.gov/22489607/

4-     https://pubmed.ncbi.nlm.nih.gov/20443220/

5-     https://pubmed.ncbi.nlm.nih.gov/20082715/

6-     https://pubmed.ncbi.nlm.nih.gov/16455366/

7-     https://pubmed.ncbi.nlm.nih.gov/21138476/

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healthy lifestyle

Tips for a Healthy Lifestyle

It may be easy to forget the importance of living a healthy life when we’re going through the daily grind. It may be even easier to get caught up in what’s convenient instead of what’s good for us. However, the benefits you can enjoy with a healthy lifestyle are worth making healthy living a priority! The following healthy lifestyle tips will help support you in your healing process. 

Here are three healthy lifestyle tips you can use to better your health, increase your happiness, and enjoy life to its fullest:

1. Rest and rejuvenate. One of the biggest healthy lifestyle tips are for rest and rejuvenation. Many people overlook the need for sleep.

Life can get hectic. When we don’t have enough time to get things done, most of us opt to stay up late to make up for the lack of time. Or perhaps our busy minds prevent us from getting a restful sleep in the first place. Or even distractions like social media or workload can get in the way. However, getting less sleep is actually counterproductive to doing anything efficiently, effectively, or well!

  • Getting enough sleep enables you to work and pursue your passions vigorously. It rejuvenates your body, mind, and attitude. You should have an ergonomically correct mattress and pillow to ensure you get the best sleep possible. Healthy lifestyle tips include ensuring that your sleep environment is healthy so that you can cultivate restful and relaxed sleep. Sleep is the foundation of your health. 

2. Eat nutritious food. Another one of the healthy lifestyle tips is to eat a healthy, balanced diet. Many people believe that they don’t need to eat healthy or watch their diet because they don’t need to lose weight. This couldn’t be further from the truth! You should put only the best foods in your mouth no matter how much you weigh, what size you wear, or how fit you look. Your food is your fuel! Choose wisely!

  • What you eat affects your entire body, including your brain. You can think clearer, feel happier, enjoy more energy and avoid illness by eating nutritious foods. Strive to eat more raw vegetables and fruits instead of processed or packaged foods as tips for a healthy lifestyle. 

3. Affirm the positive and think positive thoughts. Having a positive mindset is the key to living a fulfilling life. In this healthy lifestyle tips, we look at the role of the mindset in overall health and wellbeing. Many people don’t realize the importance of living and thinking positively. As a result, they inevitably find themselves allowing negative things to rule their mind and body.

  • Your attitude is one of the most important contributors to both your happiness and health.

Like every other healthy lifestyle tips mentioned, being positive all the time (or even most of the time) may take some effort. However, an easy way to incorporate positive thoughts into your everyday life is to use affirmations.

Many people use affirmations to help them think more positively as they go about their daily life. Positive affirmations are simply statements you can use to replace the negative thoughts running through your head. Tips for a healthy lifestyle include affirming every day and every evening about what we want to create for our lives. 

  • A good affirmation encourages you to live the healthiest lifestyle possible and be the best that you can be.

Positive affirmations often remind you about how important it is to take care of yourself. An example could be, “I can neutralize bad habits with good food, exercise, and healthy living.”

This is a simple way to be reminded of how important you are, how important your body is, and how important your mental health is as one of the healthy lifestyle tips. 

You have a whole toolbox and support system at your disposal to help make your life happier and healthier. All you have to do is take action with these healthy lifestyle tips!

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Detox for Spring with Dr. Erica Steele

This video is by Dr. Erica Steele. In this video, she is talking about how to Detox for Spring.

Video Transcript 

Healthier lifestyle habits and today Dr. Erica Steele from holistic family practice in Virginia Beach is here to discuss one of the latest health beds and his detoxification we talked a lot about it goes live. Dr. Siegel, welcome back to the show. It’s great. Steven, thank you so much for having me again. Let’s talk about this detoxification. What is it for folks who don’t know and why should people look in?

Yeah, so detoxification is the process of reading your body of environmental toxins. We have metabolic in products with your waste products from just our metabolism, but then we also are detoxifying from all the different chemicals that are in our environment. Alright, so what sort of symptoms might somebody be experiencing in detoxing that’s going to be in their best interests?

So excessive sweating body odor is one of those things that fatigue, brain fog, gassing, bloating, constipation. Those are all typical symptoms that somebody really needs to detoxify their organs. I’ve got quite a few of those on the list.
Alright, so let’s say that somebody’s not any particular guy, daytime talk show host in particular, I had some of these symptoms. Why would the talks be the best options?

Vacation number one, especially in spring, it’s a great transition, because we tend to eat heavier in the winter. And then we transition to eating lighter in the spring works is the summer we’re more active and that kind of thing. So detoxification can be a really healthy tool for overall Oregon health and function as well as hygiene where time you brush your teeth are taught to take a shower, those sorts of things. are not necessarily taught to detoxify our organs and how to do expire organs. A lot of that is is detoxifying your diet, right like eating pure foods. Is that right? Yeah, a lot of times I tend to advise patients, if they’re going to do it themselves without a health care professional is to start just with their food, right? So we tend to know what we’re eating and what we’re not eating. That’s healthy, right? We tend to know if we’re eating junk. We’re eating processed foods, those sorts of things. So eliminating those but there’s also some really popular food based detoxes such as like the Daniel fast or the whole 30 which remove all of the pro inflammatory foods that are in the in the in the diet and then we detoxify our bodies naturally just by removing those things.

Detox for Spring

And you’ve talked a lot about this on our show. In your segment, the holistic wellness minute, we had just one yesterday about cracking better metabolism in your body and right so once we take care of our diets, what’s next for somebody?

So once you look at your diet, then that would be used for we’ll use homeopathy. A lot of times I’ll look at labs to be able to determine that a funny story. The first time I’ve ever detoxified somebody I’m like you know, brand new naturopath I was like you know what, I’m just gonna go do it, wing it. And the patient actually got really sick and she called me up as like, oh my gosh, what did I do? I ran labs and looked at her adrenals which are stress lamps. She was a busy real estate agent and they were just exhausted her electrolytes were just in the toilet and so when I learned that I was never going to detoxify somebody without looking at their labs because there’s so many things that you really just don’t know she was, you know, super busy, high energy, but then your body needs extra energy in order to detoxify. So I always look at labs, so of course I can review somebody’s labs for them. We also have a 21 day detox program and we have some webinars coming up as well to really educate you more because that’s really important, especially if you have a diagnosis or you’re on medications or things like that. Yeah, speaking of your webinars here and you’re going into more detail about detoxification one coming up soon how can we watch it?
Yeah, so we have it, it’s an online webinar. You can text your office, they’ll give you a link links on our website, on our socials, etc. And so you’ll be able to tune in then and it’s an hour long and I’ll educate you from beginning to end. I always love to educate people about how they can live naturally. Dr. Erica Steele, you always teach me so much I will learn so much every time I talk to you. Thank you so much for coming on the show and I can’t wait to talk to you next time. Awesome. Sounds good. Have a great day. You too

Mindful eating

Benefits of Mindful Eating

There are very few people that eat mindfully, and it shows. The obesity rate for those over 20 years of age is 40% in the United States! In Canada, the number is around 30%. If you could stand to lose a few pounds, mindful eating is a viable solution.

What is mindful eating and what are the benefits of mindful eating? In a nutshell, mindful eating is eating only when you’re hungry and stopping when you’re full. It is also putting your full attention on the eating experience.

Most people don’t eat mindfully. They’re watching TV, talking, playing on their phone, or thinking about something else while they eat. These are habits that lead to overeating and weight gain due to a person not being fully present and aware of their food choices. 

Try these tips to access the benefits of mindful eating:

    1. Start with mindful shopping for mindful eating. Avoid the tendency to just automatically buy the same things you’ve always bought at the store. Instead, ask yourself whether or not an item supports your health goals before placing it into your shopping cart. Be mindful of each item you choose to take home with you. Even still, these days you can order online which can be beneficial to sticking to your meal plan.
    2. Remove distractions. Eat with minimal distractions. Turn off the TV. Put your phone away. Close your book. Ideally, you won’t even talk during a meal. Clear away all the distractions and just eat to participate in mindful eating.
    3. Start with a reasonable amount of food. The more food you put on your plate, the more you’re likely to eat. Start with about ⅔ of your normal amount. You can always go back for seconds if you’re still hungry.
    4. Put your full attention on your meal. Keep your thoughts on the experience of eating. This isn’t the time to think about work, your boss, your significant other, kids, or bills. Relax and focus your thoughts on mindful eating. The benefits of mindful eating including being fully present with what you are eating and how the food makes your body feel when you eat.
    5. Chew slowly and thoroughly. The faster you eat, the more you’ll eat. It takes a while for your brain to get the signal that you’re full. Eating slowly will help to prevent overeating. Take your time and chew slowly. The food isn’t going anywhere. Give yourself the chance to enjoy it when you are enjoying the benefits of mindful eating.
    6. Focus on the taste. Unhealthy foods often taste great if eaten quickly. Many of them aren’t so delicious if eaten slowly. Also, many healthy foods are more enjoyable if eaten more slowly. Really notice the flavor of your food, savor the food, and even think about the benefits of the food when you are practicing mindful eating.
  • Here’s an interesting experiment. Take a piece of sweet fruit that you enjoy. It could be an orange or a small bunch of grapes. Eat the food very slowly and keep your attention on the flavor. You’ll find that it’s not easy to finish the entire fruit. Fruit is nature’s dessert.
  • Now, take an unhealthy food and do the same thing. You’ll find it’s not that appetizing. Unhealthy foods are designed to be enjoyable when eaten quickly, since that’s how most people eat. However, when you slow down and eat unhealthy foods are not as appetizing.
  1. Only eat when you’re actually hungry. There’s no reason to wait until you’re ravenous. However, there’s also no reason to eat if you’re not hungry. Allow yourself to feel hunger before eating. If you eat when you’re not hungry, your waistline and your health quickly take a nosedive. The benefits of mindful eating include being fully present to what you are eating and why.
  2. Be grateful for your food. Have gratitude for the food you’re eating. It’s a privilege to have plenty to eat. You’re luckier than most of the world’s population. Gratitude is a part of mindfulness. The benefits of mindful eating with gratitude allows for the person to savor and fully enjoy the food.

Mindfulness is paying attention to your emotions, surroundings, and actions. It’s a type of self-awareness. Few people eat mindfully. We multitask while eating, and the result is overeating. This is extremely unhealthy, and it’s simply not an enjoyable way to eat.

Much of the eating experience is lost if you’re not paying attention. Eat mindfully and notice the impact it has on your life, not to mention you can appreciate the benefits of mindful eating. 

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emotional freeing

A Brief Overview of Emotional Freedom Technique or EFT

Eft is an acronym for the Emotional Freedom Technique. EFT is a form of psychotherapy that uses various points on the head and body to relieve emotional pain and is an emotional freeing technique. This technique allows patients to have greater control over what they release, helps them to be aware during the process, and enhances their ability to cope with long-term emotional or physical issues. 

The emotional freedom technique (EFT) is a form of psychotherapy that can help treat clinical and non-clinical problems. It also helps to move the stagnant energy of emotional burdens.  

Many people seem to have a strong need for control in their lives. We all have different ways of controlling our emotions and dealing with the emotions of people in our lives. One way of gaining better control is by using this emotional freeing technique.

The Emotional Freedom technique is usually taught by a certified EFT practitioner in one on one sessions. 

SIMILAR TO TFT (Thought field therapy) BY ROGER CALLAHAN, the tapping technique involves a series of gentle, rhythmic tapping on the head/face and chest with one hand while focusing on a problem with the other hand’s fingers. 

It has been suggested that the taps promote drainage of stress from the body and stimulate immune system response in some people who have been exposed to trauma or emotional distress. The emotional Freeing Technique works off the bioenergetic system, the meridian system that acupuncture is built on. 

The EFT, or Emotional Freeing Technique, the process involves the practitioner tapping on the acupuncture points while giving mental instructions to release any blocked energy. It is therefore a form of acupressure, which is done while also taking deep breaths to release negative emotions from your body. 

The emotional Freedom Technique is a powerful self-help tool that is used by itself or as an adjunct treatment for psychiatric and neurologic disorders.

This Emotional Freeing technique can be used when experiencing anger, fear, sadness, frustration, guilt, and even physical pain. It is a popular treatment for emotional issues especially using energy tapping to remove blockages in the body. 

This Emotional Freedom technique has also been found to be effective in reducing the symptoms of stress, anxiety, or depression as well as feelings of low self-worth. Studies have also shown that it can help reduce physical pain in one session. It is also used to alleviate addiction withdrawal symptoms and PTSD flashbacks. There are various studies that show how effective this type of therapy can be for those who suffer from anxiety and depression. It works by teaching the person to validate how they feel and then reframing that emotion into a positive one.  

Every day, I see so many people with pain in their lives. Whether it be physical, mental, emotional, or spiritual pain. Sometimes these people are struggling to get by and never feel like they can get better. 

Many people have tried traditional methods to overcome emotional problems, such as therapy and medication. However, for those that have not found success through these means, this different approach may be helpful.

The emotional Freedom Technique is a technique created by Gary Craig. The technique helps people identify and release the cause of their emotions by stimulating a point on the body called a “trigger point” with opposing energy from the negative emotion being experienced.

The Emotional Freeing Technique includes tapping which helps manage painful emotions and stress. 

When you are constantly dealing with the thoughts of past hurt, resentments, and anger, it can be difficult to see your way to a new future. 

A common area its successful at treating as well is phobias. A person is able to identify a true fear and then repeat a word or phrase out loud three times, which causes the brain to change the way it processes negative associations. 

Gary Craig developed EFT in 1979 and he has since done research on its effectiveness. Living with a phobia can be difficult and often leads to avoidance of the feared stimulus. One way to help reduce feelings of anxiety and fear is to talk about the experience with a professional but if that does not cure the problem then EFT is definitely worth trying.

With so many benefits and no side effects, it’s really a therapy worth looking into as it has no side effects and is a natural solution to emotional disturbances. 

This article is for informational and entertainment purposes only. Please consult a doctor if you have any medical condition that needs management or support.

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Anxiety Attack

How to Calm Down Anxiety Attack

Anxiety is widespread, and it affects one in 13 persons. It manifests differently, sometimes through a panic attack, other times through nervousness in your stomach, shaking hands, overwhelming tensions, beating heart, etc. It causes overwhelming discomfort and can significantly reduce the quality of life of a person. 

How to stop overthinking and anxiety? Let’s find out! 

But, first, here is some information about the anxiety you should know before we learn hot to calm down anxiety attack.

What is Anxiety?

According to the American Psychological Association (APA), anxiety is an emotion of fear and tension, followed by some physical manifestations, such as high blood pressure. 

Occasional fear and tensions are normal emotions, but once it becomes too overwhelming and too often, a person is at higher risk of General anxiety disorder (GAD). 

Here are some of the symptoms of GAD:

  • Continuous tensions
  • Continuous feelings of fear, uncertainty and irritability
  • Problems with sleep and concentration

People who suffer from GAD experience these symptoms to severe levels. It can affect their ability to develop relationships, do their work, and complete everyday tasks so it is necessary to learn how to calm down an anxiety attack.

Types of Anxiety

There are several types of anxiety that you may need to learn about as you learn how to stop overthinking and anxiety, including:

  • Generalized anxiety disorder – GAD
  • Social anxiety disorder
  • Selective mutism
  • Specific phobia
  • Separation anxiety disorder

The first two types are the most common, with a wide range of symptoms.

5 Ways of How to Calm Down an Anxiety Attack

The following are simple methods you can practice to ease the feeling of fear and worry while also learning how to stop overthinking and anxiety. 

Skip the Extra Coffee

There is nothing wrong with starting your day with a cup of coffee. Coffee contains caffeine, a stimulant that keeps you awake. But, research shows that too much caffeine increases the feeling of anxiety. 

Therefore, you don’t have to give up on coffee, just drink three or fewer coffee cups per day. 

One of the ways you learn how to calm down an anxiety attack is to not take in stimulants that make the sensation worse. 

Walk it Out

Workouts are excellent for anxiety and have both long-term and short-term positive effects on your mind and body. But, if you feel anxious, you don’t have to grab your fitness equipment and rush to the gym. 

How to calm down an anxiety attack, a slow walk can help. A slow walk around the neighborhood will help you feel better and relax your muscles. You can listen to music while you walk to block the outer noise.

Exercising three times per week for half an hour is an optimal workout schedule, but a ten-minute walk when you feel overwhelmed will make an instant difference in learning how to stop overthinking and anxiety.

Focus on Something Else

If you feel extensive fear or worry and experience trouble calming down one of the ways you can learn how to stop overthinking and anxiety is to try to distract yourself and focus on something that will keep your hands busy. It is called a distraction technique and is a simple trick to drive your attention away from your overwhelming feelings. 

You can draw, wash your hands, brush your hair, or anything else you can think of. 

The technique stops your brain from focusing on thoughts that increase anxiety. This also how to calm down anxiety attack by distracting yourself with something else. 

Breathe

When your emotions and thoughts become unbearable, your breathing changes and your brain doesn’t get enough oxygen which stops you from thinking clearly. How to calm down anxiety attack means learning to use your breath to slow down your anxiety. 

Therefore, it is important to practice a simple breathing technique that will help calm you down, lower the heart rate and stop your blood pressure from going sky high.

How to stop overthinking and anxiety using your breath looks like this. When your breathing becomes rapid, close your eyes and slowly take a deep breath through your nose, hold your breath for several seconds, and exhale slowly. Repeat the technique as many times as you need until you feel your vision clears, your hands stop shaking, your heart rate stabilizes and the unbearable feeling decreases.

Final Thoughts

Dealing with anxiety is challenging. When anxiety strikes you need to instantly know how to calm down anxiety attack, the last thing you are capable of is thinking clearly and helping yourself. Practicing the mentioned techniques that are simple to remember and focus on in those moments to feel better especially during relaxed times. This practice will allow you to do this as a an automatic response. As you learn what works and what doesn’t work to ease anxiety write them down as you learn also how to stop overthinking and worry. 

How do you deal with anxiety? Please share your tips below!

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Psychological Hacks

Easy Psychological Hacks for Success

Psychological life hacks can add up flavor to your social life and give your communication skills an upgrade. 

Psychological hacks for success such as persuasion and social psychology can convince people to do something when they don’t want to. 

This is, however, not to be confused with manipulating.

Whether it’s making someone spill their secrets, getting your boss to give you a raise, or persuading someone to buy something, psychology will always be to your rescue as one of the psychological life hacks.

Here are some easy psychological tricks you can use in everyday life and get things done!

Calling Out The Bluffs: Psychological Hacks for Success

If you’re surrounded by deceiving people and want to call out their bluffs use the following psychological life hacks, we have a few tricks for you to follow!

  • Warm-up your hands:

Nothing reeks of a cold lie more than challenging and clammy hands. 

If you’re talking to someone you want to trust, you better warm up your hands before shaking them with the person or even touching them.

  • Be wary of the body language:

Lying and deceiving behavior is often associated with discomfort. If you notice it, all you have to do is catch that chink in their armor.

Some people might scratch their head, some might repeat the same gesture again and again, and some might get too touchy. 

For catching them red-handed, noticing their body language will be of great help!

  • Look into the eyes:

It’s common that people who are lying to your face don’t usually make eye contact.

You’ll notice them seeing here and there, either on your shoes or your shirt, but won’t make direct eye contact with you while talking. Being present and aware is one of the psychological life hacks to be aware. 

It is also a sign of discomfort people face while lying on your face. 

So, always look into the eyes; they never lie!

Getting Someone To Tell You Something 

People don’t usually share their secrets with anyone unless they’re family or friends. When you are working to have someone open up please look at the following psychology hacks for success.

Still, sometimes, even your loved ones might not want to do that. We advise you to give them space, but sometimes it’s good to let things out. 

Well, here’s how you can get someone to tell you something by using the following psychological life hacks.

  • Eat together:

According to recent research, eating together with a loved one releases endorphins called “feel-good hormones.” These feel good hormones can create bonding as psychology hacks for success when wanting to build rapport with the person. 

Eating with someone is always more than meets the eye. 

Inviting them to a meal, preferably their favorite place, might help them open up and express their thoughts.

However, always remember that a polite invitation is more effective rather than pushing them.

  • Reverse Psychology:

Reverse psychology can be called the most underrated psychological life hacks in the world. But, if used properly, it can do wonders. 

If you want someone to spill their guts out without making it obvious, you need to do the exact opposite. 

In other words, you should seem least interested in their affairs and dealings. When someone hiding a secret feels that their loved ones aren’t interested, their mind wanders, and they might end up spilling the beans.

Reverse psychology can come to use in various circumstances, ranging from personal life to corporate dealings, so do consider it a powerful weapon in your arsenal. Just be mindful that you are not doing so in a manipulative manner. Psychology hacks for success include being present to timing and presentation. Sometimes the timing is important to consider a person’s head space at the time you bring it up. They may not be ready to talk and process the information at hand. Giving people time and space to think and feel is important to create an environment where they may be ready to hear as well as speak. 

All you need is practice!

Some Other Psychological Life Hacks

  • If you want someone’s help, use the words “NEED” in your sentence. People love to feel needed and wanted.
  • Always be in your best posture. By correcting your posture, you automatically look a lot more confident. 
  • Be enigmatic, and always keep a particular mystery about your personality. Such a personality has a more significant potential of attracting people to you. 

Conclusion:

Psychology hacks for success may seem easy, but they need a lot of practice.

Once you’ve had your training, there’s no stopping. 

We advise you to not use these easy psychological life hacks for taboo or vicious activities like manipulation. 

If used positively, these psychology hacks for success can help you to predict peoples thoughts and actions while saving yourself from future problems!

Resources:

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ways to ease stress

How to Deal with Stress and Ways to Ease Stress

Stress could be a result of financial constraints, loss of a loved one, job, and family issues just to point out a few. Activities of everyday life, particularly where social interactions are inevitable, can’t lack a few instances where you brush shoulders with someone the wrong way. There is a great need for ways to ease stress and to learn how to deal with stress to be able to manage stress responses. 

To suffice, we all have our bad days and that’s part of life, right? Nonetheless, coping with these stressful situations is requisite to ensure they don’t get out of hand. If feelings of anxiety, stress, and loneliness linger around for more than a week and you feel overwhelmed, then it’s time to seek help.

In a nutshell, in order to learn ways to ease stress or how to deal with stress you first must be able to recognize stress signals. Stress signals could include;

  • Strong or mild negative emotions
  • Mood swings
  • The urge to self-isolate
  • Lethargy
  • Low sex drive
  • Mental conditions such as anxiety

Whenever you feel these feelings cropping up, here are some effective ways to ease stress.

Identify the Cause of Stress to Learn How to Deal with Stress

Are things moving too fast for you to catch up? Feelings of stress are signals your body sends to alert you that something’s not right. This deprives you of the feeling of happiness and you get out of sync with your goals and who you are as you learn ways to ease stress. 

One of the ways to learn how to deal with stress includes asking these questions. This is why it’s important to slow down and start assessing what could be wrong. Is it burnout? Is it something a colleague said about you that pissed you off? Are you lacking the finances to take a loved one to a hospital? 

Knowing the devil you’re dealing with is the first necessity to come up with viable solutions to these problems and execute them effectively while keeping track of the progress.

Reinforce Healthy Habits when you are Learning How to Deal with Stress

Some forms of stress are knitted to the habits we adopt over time. Whether we espoused them through childhood as a coping mechanism or from our peers, changing bad to healthy habits could not just avert possible causes of stress but also brace us to deal efficiently with stressful situations beyond our control. Ways to ease stress include:

  • Being Mindful: This helps you focus on the moment. The importance? You deal with issues as they arise without having to stress over worst-case scenarios. Yoga and Meditation are sure-fire ways to practice mindfulness.
  • Regular Exercise: Just 30 minutes a day of physical activity could release endorphins and suppress the levels of cortisol.
  • Read: Knowledge is power, especially when solving problems is an everyday task.
  • Proper Diet: Your body needs enough fuel and nutrients to not just help you accomplish your goals but give you the strength to deal with tough times.

Seeking Help for Ways to Ease Stress

If all this doesn’t seem to help you get back on track, talk to someone you can trust as this can help you cope and learn how to deal with stress. In an ever-evolving world where solitude and independence are prevalent, take the initiative to foster healthy relationships with even one meaningful soul. 

Life will always be tough, so it’s alright to find someone who can lean on and vice versa. Just in case this isn’t an option, you can always talk to an online therapist or an expert.

Conclusion

Take action before you resort to next-level coping mechanisms such as drugs and porn. They might be cheap to acquire or a short-term solution, but they’ll cost you way much than you could ever expect. It is common to use drugs, sex, and even food as a means to cope with your emotions. However, there are many ways to learn how to better cope with your emotions. We have a 30 Days to Emotional Health Course that reviews 30 Emotional Techniques to help support you through your Emotional Healing. Please check it out here: https://holisticfamilypractice.mybodysite.com/holistic-family-practice/30-days-to-emotional-health 

Down the line, always remember that great things in life don’t come easy. Whenever you feel drowning under pressure and stress, take a break. Get your energy levels back on track, let the experience make you stronger, then move on with your life. 

References

https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress-relief/art-20044476 

https://www.webmd.com/balance/stress-management/stress-management 

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