Stress

Why Are We So Stressed Out?

Stress usually occurs when we are feeling overwhelmed by problems. It causes us to constantly worry about problems that we feel are not resolvable. For instance, we tend to focus on what we do not have, which causes us to overlook what we do have. The one thing that has always stuck with me was the phrase “Do not worry about what you cannot change; only worry about what you can change, and change it.” If you are feeling stressed out over a problem or situation, you have the ability to change it. If it is something that you cannot control or unable to change, then we have to learn to cope with that stress by adapting to it.

Personally, I do not enjoy the feeling of being “stressed out.” I try to remain calm at all times by coming up with solutions. If I am unable to find a solution to that problem, I let it go. We have to realize that stress comes from within and is controlled by our fears. So the next time you are feeling stressed out, just remember you have the power to change it.

Vashonte James, MSW, LCSW

Lessons From the Blue Zone for Longevity and Happiness

Blue zones describe areas in the world where most inhabitants live to be 100 years and older. There are five blue zones in the world: Sardinia, Italy; Okinawa, Japan; Loma Linda, California; Nicoya, Costa Rica; Ikaria, Greece. In addition to being centenarians, people who live in blue zones have drastically lower occurrences of heart disease, dementia, cancer and depression.  These people live long, healthy lives enjoying optimal health until their deaths. What is the secret to their overall health success? Five life-style criteria have been identified in blue zone communities:

1. Family relationships (one's tribe) are identified as the most important aspect of life. Life revolves around one's tribal connections and the members interact on a very regular basis.

2. No smoking - it is bad for health in a number of ways that have been widely disseminated.

3.  Eating a plant based diet is the key to physical health. This is not a vegetarian or vegan diet, but a diet that is rich in a variety of colorful vegetables and fruits with small amounts of meat and starchy vegetables complimented with healthy fats, oils and nuts.

4.  Performing a consistent low level of exercise such as gardening, hiking or farming. The exercise does not require high levels of exertion, but it is done at a moderate level on a daily basis.

5. Having strong social ties and social engagement leads to greater life satisfaction (happiness) and is an organic deterrent to depression.

There are other longevity inducing factors that have emerged from the study of the blue zone centenarians:

1. Take naps and sleep late. Taking naps and sleeping-in was associated with a 12%-37% reduction in coronary heart disease.

2. Reduce worry and avoid being late both of which engage the fight or flight stress response.

3. Have a spiritual community which has shown to extend life by up to 14 years.

4. Have sex. 80% of 65 to 100 year old men in Greece reported being able to have sex with adequate duration.

5. Create social circles with people who engage in the aforementioned health-beneficial activities. Surrounding yourself with people who practice whole health behaviors will increase and reinforce your tendency to do so.

Cheers to Optimal Centenarian Achieving Health!

Submitted by Holly Houston, Ph.D.
Director, Licensed Clinical Psychologist

Nutritional Support in Your Recovery from Anxiety

A healthy diet, adequate sleep, and daily exercise are the building blocks of good health and well-being for everyone but are especially important in recovering from anxiety. Good nutrition is essential in supporting your new understanding about managing your anxiety symptoms and taking action to make changes in your life to reduce stress and anxiety.

Eating well to manage anxiety is not very different from a generally good diet: eat a variety of fruits and vegetables, whole grains, good fats, and lean protein (with or without dairy products, depending on your ability to tolerate them) while cutting down on refined carbs, sugar, salt, unhealthy fats, caffeine, and alcohol. Some foods and nutrients, however, are better at reducing symptoms of anxiety while others make things worse.

Foods that help lessen symptoms of anxiety contain the amino and fatty acids or vitamins and minerals that foster calm, relaxed feelings. You may have experienced the sleepy feeling you get on Thanksgiving after eating turkey or you drink warm milk when you have trouble falling asleep. Both of these foods contain L-tryptophan, an amino acid that improves sleep and mood by increasing serotonin, the same neurotransmitter that antidepressants affect. Vitamins B and C are depleted by stress so making sure you get enough of these vitamins can reduce feelings of stress and anxiety. The B vitamins are found in various grains, vegetables, meats, eggs and dairy products while vitamin C is found in many fruits and vegetables. The minerals calcium and magnesium help to relax tense muscles and support the nervous system. Omega-3 fatty acids, found mainly in cold-water fish and some oils, such as canola, walnut and flaxseed, are important to brain functioning so they also affect the reduction of anxiety. While it’s best to obtain these nutrients from food, your primary care provider may also recommend a vitamin/mineral supplement.

Some foods are known to increase anxiety. Although it’s good for everyone to avoid sugar and refined carbohydrates, it is especially important for those with anxiety to cut down on them. The fluctuation in blood sugar levels can induce anxiety and depression on its own so it certainly makes pre-existing anxiety worse. In addition, sugar uses up B and C vitamins, which also increases anxiety. While there is a debate about whether caffeine has a negative or positive effect in general, for most people with anxiety it is better avoided since it can cause and worsen many symptoms of anxiety such as nervousness, rapid heartbeat, insomnia, restlessness, and panic attacks. Similarly, alcohol impairs sleep and reduces the neurotransmitters (brain chemicals) that affect mood and anxiety.

Skipping meals can also induce anxiety, tension and mood destabilization so it is also important for those who deal with anxiety to eat regularly, at least three times per day. Many people skip meals because of the nausea and other stomach issues that arise from anxiety, and in the mistaken belief that skipping meals will result in weight loss. Not eating makes sense when nausea is caused by flu or food poisoning but it actually makes nausea associated with anxiety worse. Skipping meals releases stress hormones like cortisol to increase energy, which causes stress on the body and increases anxiety, as well as depression, diabetes and high blood pressure. Not eating regularly also depresses metabolism and decreases the ability to lose weight.

To learn more about the relationship between nutrition and recovering from anxiety, you can talk to your therapist, primary care provider or a registered dietitian, and consult the following resources.

The Anxiety and Phobia Workbook by Edmund Bourne, Ph.D.

The Heal Your Anxiety Workbook, by John B. Arden, Ph.D.

Submitted by Nancy R. Soro, Ph.D., Licensed Clinical Psychologist

Nutritional Support in Your Recovery from Anxiety

A healthy diet, adequate sleep, and daily exercise are the building blocks of good health and well-being for everyone but are especially important in recovering from anxiety. Good nutrition is essential in supporting your new understanding about managing your anxiety symptoms and taking action to make changes in your life to reduce stress and anxiety.

Eating well to manage anxiety is not very different from a generally good diet: eat a variety of fruits and vegetables, whole grains, good fats, and lean protein (with or without dairy products, depending on your ability to tolerate them) while cutting down on refined carbs, sugar, salt, unhealthy fats, caffeine, and alcohol. Some foods and nutrients, however, are better at reducing symptoms of anxiety while others make things worse.

Foods that help lessen symptoms of anxiety contain the amino and fatty acids or vitamins and minerals that foster calm, relaxed feelings. You may have experienced the sleepy feeling you get on Thanksgiving after eating turkey or you drink warm milk when you have trouble falling asleep. Both of these foods contain L-tryptophan, an amino acid that improves sleep and mood by increasing serotonin, the same neurotransmitter that antidepressants increase. Vitamins B and C are depleted by stress so making sure you get enough of these vitamins can reduce feelings of stress and anxiety. The B vitamins are found in various grains, vegetables, meats, eggs and dairy products while vitamin C is found in many fruits and vegetables. The minerals calcium and magnesium help to relax tense muscles and support the nervous system. Omega-3 fatty acids, found mainly in cold-water fish and some oils, such as canola, walnut and flaxseed, are important to brain functioning so they also affect the reduction of anxiety. While it’s best to obtain these nutrients from food, your primary care provider may also recommend a vitamin/mineral supplement.

Some foods are known to increase anxiety. Although it’s good for everyone to avoid sugar and refined carbohydrates, it is especially important for those with anxiety to cut down on them. The fluctuation in blood sugar levels can induce anxiety and depression on its own so it certainly makes pre-existing anxiety worse. In addition, sugar uses up B and C vitamins, which also increases anxiety. While there is a debate about whether caffeine has a negative or positive effect in general, for most people with anxiety it is better avoided since it can cause and worsen many symptoms of anxiety such as nervousness, rapid heartbeat, insomnia, restlessness, and panic attacks. Similarly, alcohol impairs sleep and reduces the neurotransmitters (brain chemicals) that affect mood and anxiety.

Skipping meals can also induce anxiety, tension and mood destabilization so it is also important for those who deal with anxiety to eat regularly, at least three times per day. Many people skip meals because of the nausea and other stomach issues that arise from anxiety, and in the mistaken belief that skipping meals will result in weight loss. Not eating makes sense when nausea is caused by flu or food poisoning but it actually makes nausea associated with anxiety worse. Skipping meals releases stress hormones like cortisol to increase energy, which causes stress on the body and increases anxiety, as well as depression, diabetes and high blood pressure. Not eating regularly also depresses metabolism and decreases the ability to lose weight.

To learn more about the relationship between nutrition and recovering from anxiety, you can talk to your therapist, primary care provider or a registered dietitian, and consult the following resources.

The Anxiety and Phobia Workbook by Edmund Bourne, Ph.D.

The Heal Your Anxiety Workbook, by John B. Arden, Ph.D.

Submitted by Nancy R. Soro, Ph.D., Licensed Clinical Psychologist

Managing Stress

Ways to Handle Stress

We all experience stress from time to time whether it is from our jobs or just things that are going on in our daily lives. Stress is a state of mental tension that causes a person to worry that can lead to the development of anxiety. Unfortunately, some people are not able to handle stress. When stress is not handled appropriately, it usually leads to very severe symptoms that interfere with your life. These symptoms can become so debilitating that you may have to seek professional help to manage it. I am usually able to relieve my stress by doing various things that I enjoy. Here are some of my stress relievers:

1.      Meditation This is an excellent way to clear your mind of all the stressful things you are experiencing as well as thinking about.

2.      Watching Television I enjoy watching anything that will make me laugh or force me to think.

3.      Listening to Music When I am having a bad day or feeling stressed out, I usually listen to music from my favorite artists, such as Mariah Carey and Minnie Riperton.

4.      Talking to a Friend This is definitely a quick reliever of stress! Just make sure you talk to a friend that is willing to listen and not judge.

5.      Working Out/Exercising Although I have not been in a gym in months, I do find this very helpful. I recommend exercising regularly, which reduces stress tremendously.

6.      Taking a Drive I have found this one very useful over the years. I would usually drive around in the car listening to music alone or with a friend.

Vashonte James, LCSW

Drugs/Alcohol Recovery Involves the Entire Family

Everyone in a family is impacted in some way if one family member has drug/alcohol problems. No matter how close or distant family relationships are, chemical dependency can disrupt a family's balance and cause dysfunction.  The entire family can assist with the recovery process and help stabilize the families function.

Families tend to worry, stress, fear, distrust, become angry and disappointed about their loved one's chemical dependency problems. Some may try to cover-up the chaos, conflict, accidents, and distress caused by the addiction.

Oftentimes, family members unintentionally make it easier for the addict to use drugs/alcohol. This behavior is called enabling (ex., help which is harmful). Some examples of enabling behaviors:

• Rescuing the addict from natural consequences of their addiction (ex., hiring attorneys, bailing them out of jail, paying drug dealers)
• Denial (He/She doesn't have a problem)
• Minimizing (it's only a little beer, cocaine, heroin etc.,)
• Taking over their responsibilities (paying cell phone bills, car notes, rent etc.,)
• Using drugs/alcohol with the addict

These behaviors prevent the addict from looking at their problem and it allows them to continue to use drugs/alcohol.

As loved ones, it's natural to want to help. One of the best things family members can do is to work on themselves. Below you will find some things family members can do that will help:

• Gather resources on drug treatment facilities and intervention specialists to assist with getting your addicted family member help.

•  Become your own expert on addiction. Learn as much as you can about chemical dependency, substance abuse and the disease of addiction. 

•  Seek help from a professional that specializes in chemical dependency issues.

• Attend self-help/support meetings such as Al-Anon or Nar-Anon.

•  Let go of and stop enabling behaviors/actions.

• Practice self-care by eating healthy, getting adequate rest, and exercising.

•  Recognize that the addiction did not happen overnight therefore it will not change overnight either. Be patient with the process.

Submitted by Pamela K. Williams, MS, LCPC

What is the Paleo diet?

There is a  clear connection between what we eat, how we feel and how well our bodies, brains and minds function. Nutritious whole foods including grass fed beef, free range organic poultry, clean fish (without metal contamination), a variety of organic fruits and vegetables devoid of additives and preservatives is the gold standard. Yet, even within these parameters, many diet variations exist. Recently, a fad diet called the Paleo diet has resurfaced and garnered much attention. The diet was originated by a physician named Walter Voegtlin who published the diet in 1972 and was more recently popularized by Loren Cordain Ph.D., a health and exercise scientist who has written several books on the Paleo diet and accompanying cookbooks.

The Paleo diet is based on the presumption that humans will have greater health if we eat foods that were available during the Paleolithic period. The rationale is that humans should eat foods that were available during the time in which we evolved because we are genetically adapted to them physiologically and metabolically.  The Paleolithic era lasted from about 2.6 million years ago until approximately 10,000 years ago and proponents of the diet argue that human physiology and metabolism have changed very little since that time. As such, our bodies are not adapted to properly digest grains and dairy which were added to the human diet as the result of the subsequent agricultural revolution. By eating Paleo foods, supporters posit that we can avoid or reduce the occurrence of diseases that emerged after the agricultural revolution, such as type 2 diabetes, heart disease, obesity, hypertension and gout.  There is some variation about what constituted foods available to human during the Paleolithic period. In general, foods that are allowed on the Paleo diet include unprocessed foods: meat, eggs, seafood, non-starch vegetables, fruit nuts, seeds and specific fats. Organic is preferred. Legumes, dairy and grains are not allowed. Many Paleo followers report greater energy and a feeling of well-being, weight loss and symptom reduction.

There are some critics of the Paleo diet. Some scientists argue that humans have continued to evolve since the Paleolithic era enough to digest contemporary foods. Most modern plants and animals are very unlike the ones prominent during the Paleolithic era making it unnecessary to limit the human diet to those food types. Further, it is likely that Paleolithic humans ate wild grains and legumes. Other critics note that the Paleo diet may not provide enough calcium.

In short, there are many good aspects of the Paleo diet including avoidance of processed foods and eating cleaner sources of protein and plant based foods. While some people can tolerate dairy a legumes without gastrointestinal difficulty, others can't.  Still others may have low level sensitivity, hard to detect sensitivity to dairy and grains that puts them at risk for underlying an underlying disease process, including mental and emotional imbalances.  Perhaps the best dietary approach is to test potential diets, under consultation with a health professional if necessary, to determine individual needs and best fit.

Submitted By: Holly O. Houston, Ph.D., Licensed Clinical Psychologist