Lost your Drive & Motivation?

You may be dopamine deficient.

Dopamine is one of a 100 neurotransmitters in our brain. It is sometimes called the ‘motivation molecule’. People low in dopamine tend to: feel fatigued, forgetful, unmotivated to finish things and moody; they may crave sugar and have difficulty concentrating.

Boost your dopamine production naturally with foods that contain tyrosine, such as: fish, chicken, almonds, avocado, eggs, beans & bananas.

You can feel better today!

Is Anxiety Getting the Better of You?

Most of us have felt the unsettling symptoms of anxiety at some point.
Here are some daily tips to support better overall wellbeing and to help manage stress and anxiety:
1) Connect with friends – keeping in touch with friends maintains our support network.
2) Exercise (ideally outdoors) – our ‘feel-good’ hormones (endorphins) we produce with regular exercise have been shown to improve mood and reduce feelings of stress.
3) Choose healthy foods – choose protein at each meal and avoid refined, sugary products. This helps balance blood sugar levels, reduce mood imbalances and lessen anxiety.
4) Avoid caffeine – stimulants like coffee can exacerbate anxiety.
5) Breathe – this may seem obvious, but if you feel panicky, focus on some slow, purposeful deep breaths, to help to return to a state of calm. Meditation for 10-15 mins a day, can be a valuable way to instill calm. There are many free, very good meditation Apps on your phone.
… Peace and calm can prevail again!

Preventing Panic Attacks

Millions of people suffer way too much anxiety. They can spend time predicting the worst, trying to avoid conflict, being wracked by nervousness and chronic muscle tension. It’s as if their “idle” is set too high and they frequently experience self-doubt, fear and panic.

The good news is you can take control of your symptoms with a 4 Step Plan …

Step 1: Breathe – when people begin to experience anxiety, their breathing becomes shallow, erratic and rapid. By taking slow, deep breaths you’ll boost oxygen to your brain and start to regain control over how you feel.

How to breathe from the diaphragm:

a) Lie on your back & place a small book on your stomach. 

b) Slowly inhale through your nose & make the book rise. Hold your breath at the top of the inhalation for 2 seconds.

c) As you exhale, make the book go down and hold your breath for 2 seconds before inhaling again.

d) Aim to repeat 10 times and see how much more relaxed you feel.

Step 2: Don’t leave – unless the situation is life-threatening, don’t leave. Determine what is causing your panic and try to face your fear. You may need assistance with this, by way of a friend, someone you can share this with or an expert to assist with various therapies.

Step 3: Write down your thoughts – often panicked thoughts are distorted and need to be challenged. Record your negative thoughts and see if they make sense. If they do seem distorted, write down a more realistic version of the same thought and take notice of this.

Step 4: Supplemental support – many people with anxiety are found to be deficient in certain nutrients and can benefit from some of the following; B vitamins, magnesium, turmeric, vitamin D, quality fish oils and herbs such as withania, chamomile and valerian. 

Speak to me for the nutrients you may need and follow the simple steps to regain control over your panic and anxiety!

Close to Tears Often?

We can learn to build emotional resilience, to help negate the effects of stress.

Here are 5 tips to get you there:

  1. Practice abdominal breathing and lengthen your out-breath to calm your nervous system, ie. breathe in for 4 counts and out for 8.
  2. Accept that adversity is part of life and be prepared to experience some difficult emotions from time to time, rather than struggling against them.
  3. Ask yourself “Is the problem solvable?” If yes, solve it. If not, accept it and let go.
  4. Do some relaxation or meditation daily, even if it’s only for a few minutes. The accumulative, overall affect is what counts.
  5. Develop quality connections with others.We gain strength from our relationships.