Bexley Acupuncture, LLC | 2700 E. Main St. Suite 110, Bexley, Ohio 43209 | Phone 614.558.2130

Archive for September, 2018

Overcoming Anxiety : A Mind-Body Strategy

Anxiety is a common, albeit an unpleasant feeling.

It usually has to do with a feeling of negative anticipation about something that has not yet happened. Or it can occur when we think about unpleasant past events.

It seldom has to do with the present moment.

Anxiety can be fleeting, but when severe, it can feel out of control and unmanageable.

Most of the time, anxiety resides in our mind. It’s an uncomfortable sensation when we feel anxious, but for the most part, we are able to tolerate the feeling.

When it’s chronic, or severe, however, physical symptoms can present themselves. These symptoms can include (but not limited to) shortness of breath, palpitations, sweating, shaking, chest tightness, insomnia, skin rashes, headaches, gastrointestinal disturbances.

In short, anxiety is a condition that manifests both in the mind and in the body.

{When anxiety is severe, please seek professional help immediately.}

When chronic and / mild, there are several ways to manage anxiety without taking medications.

It is helpful to seek out mind-body strategies, or techniques that can help calm your nervous system to shift the body’s response from the automatic fight-flight mode.

Some helpful strategies include:

  1. Exercise: movement releases natural endorphins which helps calm the mind and body.
  2. Meditation: slowing down your breathing will naturally decrease anxiety and allow you to focus on the present moment.
  3. Dietary changes: eating healthy, real foods and avoiding processed foods will reset your microbiome which is directly linked with your brain chemistry.
  4. Sleep: a restful body will function optimally. Sleeplessness can trigger fight-flight system regardless of what you are dealing with in your normal life. When you are sleep deprived, your body thinks you are under constant stress and will be on guard to protect you from the perceived danger. Anxiety ensues.
  5. Connection: talking or simply being with and around people you love and who understand you will make you feel at home and taken care of. Being connected with others help you feel physically safe, and emotionally nurtured.
  6. Coaching: working with an experienced coach can help you process your thoughts so you can overcome the same negative patterns. Coaching also creates clarity and provides accountability for you to move forward with ease.
  7. Mind-Body therapies like massage, tapping, hypnosis, acupuncture, cranio-sacral therapy, or biofeedback will allow your body to heal physically and emotionally, naturally.

 

 

I am offering a Group Acupuncture & Hypnosis workshop to reduce anxiety this coming Sunday at Bexley Yoga Studio.

Acupuncture is a wonderful and safe modality that allows the body’s nervous system to relax and find balance.

Hypnosis works with the subconscious mind where feelings and emotions reside.

This simple guided meditation technique will let you shift and reframe your thoughts and beliefs. Together, acupuncture & hypnosis can help you end the vicious cycle of anxiety.

The mind is powerful. Why not use what we already have to make us feel the best we can feel!

To register for the workshop, you can to this link.

 

Recipe: Easy Late Summer Gazpacho

We grew a lot of tomatoes this year.

Actually, let me say that differently.

My husband grew a lot of tomatoes this year. 

A lot.

Despite sharing some with our neighborhood friends, humans and non-humans alike (we’re talking squirrels, possums, raccoons and yes, a skunk!), we are left with big and small and medium size tomatoes and we are not complaining!

I have made roasted tomato soup, tomato tarts, greek salads, caprese salads, tomato focaccia, and oh so many other dishes.

The easiest of all might be this ‘recipe’ I am sharing here because it does not require any cooking, or really, any recipes! Below is a suggestion of what you can combine together for a delicious bowl of late summer gazpacho.

 

 

EASY LATE SUMMER GAZPACHO

  • 1-2 cups Tomatoes
  • 1 large Cucumber
  • 2-3 stalks Celery
  • 1-2 medium size Sweet pepper
  • 1 small Onion
  • 2-3 cloves Garlic
  • handful of Fresh parsley, basil or other fresh herbs
  • 2-3 tablespoon fresh Lime juice
  • a few drops tabasco sauce
  • Salt and Pepper to taste

Blend everything in a food processor until soupy.

Refrigerate at least 1 hour, and serve cold or at room temperature.

 


 

Want to eat simply and refocus on your eating habits?

 

Join my Fall Real Food Reset!

 

Self Trust: How to Overcome Self Doubt

“I can’t do it!” she yelled out loud.

That was my daughter during a recent cross country race, somewhere between mile 2 and 3.

She hadn’t done that before… the out loud yelling thing. It startled us, her parents, her biggest fans, her #1 and #2 spectators. Her coach might have been surprised as well.

The day was hot, and humid, and there were some VERY fast varsity girls running in front of her.

Not only did she yell out those words, she followed up with a grunt.

An innate, loud, frustration-announcing-grunt.

_______________

 

That kind of  “I CAN’T DO IT!” moment happens to all of us, no matter how old we are. It usually happens inside our head. And sometimes, it happens frequently especially when we are trying to do something that we find challenging.

It’s when our brain sends us a message of “you are in pain, and you should stop the pain because you might literally collapse from mental or emotional exhaustion.”

Most of the time – 99.9% of the time – this message is an error.

Because it’s not entirely true.

My daughter was in pain, no doubt, but it was not true that she COULDN’T do it.

Because she did.

Not only did she finish in the top 5 of that varsity race, she cut off her personal best time by one minute.

If you know anything about cross country running… you will know she didn’t just do it, SHE CRUSHED IT.

 

________________

 

That error message, “I CAN’T DO IT!”, is simply a way that our primitive brain is challenging our human brain.

It’s a bit of a war in our head.

It’s a challenge between the lower brain (animal) to the higher brain (human).

Can the human brain, the one that has evolved to solve challenging problems, rise to the occasion, and challenge that error message?

Can we respond to it by saying, “What if we can?”

Can we challenge it by saying, “Actually, I can!”

Can we blow its socks off by doing the opposite of what it expects?

 

________________

 

A few hours after the race, we were all home having dinner around our family table.

The tired runner, though happy with her new 5K personal record, was recounting her experience.

“Tell us how you did it despite what you were feeling,” inquired my husband.

“I don’t know… it was so hard. It was so hot. They were so fast. I didn’t know if I could finish,” she replied with that familiar teenager-tone in her voice.

“But you did so well. How did you do it?” I followed up.

Her reply was pretty magical. She said:

“I guess I stopped thinking about it, and just let my body do it.”

 

___________________

 

She stopped trying, and started doing.

She stopped listening to her primitive brain that was hoping to protect her, and allowed her body to do what it was capable of. 

Like a famous character once said : “There is no try. There is only DO.”

And that is how we rise above our self doubt, and discomfort. We allow our ability to DO and in doing so, we cultivate self trust in the most profound way.

 

 

Healthy Fudgy Brownie : just 4 ingredients

When it comes to my favorite dessert, it’s a toss up between crisps and brownies.

 

Knowing my body and how I respond to flour and sugar, I minimize dessert intake whenever I can.

 

But if there’s a crisp or brownie in front of me, they would each call my name.

 

And perhaps, literally jump into my mouth.

 

Especially the homemade ones.

 

Imagine when I created a recipe that I consider healthful for brownies (I have not quite done that for crisps – and that will soon change)!

 

This recipe has no grains, no sugar, and no dairy products, and yet… it is simply, satisfyingly glorious!

 

 

A small square of it with my morning coffee helps me jump out of bed. And my teenage kids love it, too!

 

You’ve got to try it to see what I am talking about.

 

 

HEALTHY FUDGY BROWNIE

INGREDIENTS

  • 1 cup mashed ripe bananas (about 2 large bananas)
  • 1/2 cup natural peanut butter
  • 1/4 cup cocoa powder (I use extra dark, but the regular kind is fine, too)
  • 1/4 cup ground flax seeds
  • Optional: 1 teaspoon vanilla extract, 1 tablespoon maple syrup or honey for more sweetness, dash of salt

 

DIRECTIONS

  • Preheat oven to 350 degrees
  • Mix all ingredients until smooth (I use a standing mixer)
  • Transfer to a non stick, or well greased 9×4 baking pan
  • Bake for 20 mins
  • Let cool, and cut into squares.
  • Store in refrigerator for best fudgy consistency

Enjoy, slowly, with a cup of hot tea or coffee.