A question I received this month:
“I have adrenal fatigue and anxiety attacks and would like to avoid pharmaceuticals to manage them… what can I do to alternatively?”
Such an awesome and important question, one that plagues many… Thank you for asking!
Firstly, congratulations on not wanting to jump the gun and go straight to pharmaceuticals for support! That in itself is so huge! Go you!
Although pharmaceuticals play an important and powerful role in combating imbalance, they don’t need to be the first thing we reach for as there are so many things to look at before grabbing for a “magic bullet”. And sometimes even if you’re lucky enough to find that perfect match in a pill to give you the support you need, it simply acts as a “quick fix” in many instances and won’t ever help you get to the crux of the issue.
So, as I asked before and will continue to ask again and again for all health questions is; are you providing your mind & body with it’s most fundamental and basic needs?
Are you drinking enough water?
Are you moving your body daily?
Are you eating predominately whole foods?
Are you getting at least 6-8 hrs of restful sleep every night?
Are you making time for intentional breath/meditation or other forms of stress support?
These 5 practices are literally your foundation for a healthy mind, body and spirit. If you aren’t actively prioritizing all 5 of these every day you won’t get very far. And the good news is- 4 of them are completely free!
Yes, all these practices take a bit of time, but not much! The more your prioritize your own needs first, the better everything else will be in your world.
Some of us tend to give, give, give so much to others. To our families, partners, bosses, communities… on and on and on. And we forget to give to the most important person of all; ourselves.
Just like when we travel on an airplane and the stewardess reminds us that in case of an emergency we should grab our oxygen mask to place over our face first, and then to help others- This is so important to follow in our every day lives.
If we’re hungry, tired, stressed, overwhelmed and un-grounded it’s a lot harder to go through are daily activities with ease and grace and we’ll often take it out on those around us whether we mean to or not.
When we aren’t caring for our needs first- everyone else that we are striving to care for in our lives will suffer- truly.
It is absolutely not selfish to take care of yourself. No one else can do it for you. It’s our most important responsibility & job.
We all have very different lives, some of us are parents, some of us work 80 hrs a week some of us have situations in our lives we feel can’t shift or change and some of us all of the above and more! We still have to make the choice to prioritize ourselves. When our mind & body becomes imbalanced, it’s a cry for help and our bodies only way to get our attention when we’re too busy taking care of other things in our lives. Ask for help, begin to make subtle shifts like going to bed 5 minutes earlier every day, practice saying “No!”… Baby steps make the biggest shifts.
I promise you that when you prioritize yourself, one baby step at a time if need be, you’ll be a better friend, parent, partner, coworker and part of the community- it’s an inevitable side affect of self care and that’s the real truth! Just Stop, Move & Breathe. Stop whatever you’re doing, find a place you can get away from people for a moment (bathroom, outside the office…) close your eyes and just breathe. Breathing fully in and out and with intention can be a miracle. And you can do it at anytime and it doesn’t cost a thing. Please practice this one thing if you don’t do anything else! It will serve you well.
Now, once we’ve assessed those 5 important every day self care steps, we can then begin to look at other modes of support.
~Breathe!
I’m reiterating #5 of our general self care habits because it’s THE most important piece of calming the nervous system, especially when dealing with anxiety.
Having a stressful moment? Stop, walk & breathe.
Stop what you’re doing, find a place to just be alone for a moment (bathroom, car, walk around the block….), close your eyes (if that feels comfortable depending on where you are:)) and breathe with intention focusing on the exhales. Although healing inhaling brings the energy and sometimes the anxiety up while exhaling slowly is calming, grounding and will help to dissolve the feelings of stress and anxiety. Do this for at least 5-10 breaths. This won’t take very long so it won’t become obvious to anyone around you that you’ve suddenly disappeared.
I also find that having a “happy thought”, mantra or affirmation to hold in my mind while I conciously breathe is incredibly helpful. It can be anything at all as long as it makes you feel good to repeat it in your mind. Here are some examples:
~ All is well.
~I breathe in peace, I breathe out peace.
~ Everything is exactly as it should be.
~ I am safe, I am protected.
~ I am calm I am grounded.
It’s important to make your affirmations/mantras in the present tense as if it already is. This helps to make a great shift in our brains to support the current stress we’re trying to dissolve.
On that same note, meditation is another incredible tool for breath work and taming that monkey brain, which let’s be honest- it always needs some taming. Deepak Chopra offers a Free 21 Day Meditation every 3 months that is worth looking into. You simply sign up via email and receive guided meditations every day for 21 days. They usually run 15-20 minutes each day. And I know you can carve out 20 minutes for yourself each day.. I know you can:) I love these simple yet powerful meditations, and I think you will too. And help to banish your stress, they absolutely will.
~Herbal Allies~
Some of my favorite whole herbs specific to stress, anxiety and adrenal support are from a group of herbs called adaptogens!
Siberian Ginseng: Eleutherococcus senticosus~ This is my favorite adaptogen for general energy & adrenal support, as well as an immune booster for preventative care. It’s also a wonderful antioxidant to flush out those free radicals!
Tulsi / Holy Basil:: Ocimum sanctum~ Is a delicious sacred plant native to India that is so supportive to stress, anxiety and depression, especially when centered around the heart. It’s an immunomodulator (has the ability to regulate or modify the immune functions), is an antioxidant as well as carminative (dispells flatulence) clears out lungs and encourages milk flow for mommas.
Ashwagandha:: Withania somnifera~ A wonderful choice for folks who feel completely and totally depleted. It’s especially rich in iron & magnesium, antioxidants, is a wonderful aid for insomnia, deep nourishment and makes one fantastic nighttime toddy!
~Some other non-adaptogenic but just as nourishing herbs for our nerves…
Stinging Nettle Urtica dioica:: This plant is pure magic in my opinion- plus it grows locally! It’s so nourishing for the entire nervous system from head to toe. It’s super vitamin & mineral rich and gives you sustaining energy when made into overnight infusions. I find it very centering and calming to the mind and has flavor that blends well with others. As Nettle is a diuretic, if you find you’re already “on the dry side”, add some Violet (Viola odorata) or Licorice (another adaptogen) that both bring more moisture into the blend.
Lemon Balm, Melissa officinalis:: My all time favorite for anxiety of all kinds! It’s calming to the mind, rich with antioxidants, is antiviral and antimicrobial, an antispasmodic, digestive aid and supports a restful nights sleep too. *If you’re on hypothyroid medication, chat with your healthcare provider about dosage.*
Oat Tops/Oat Straw, Avena sativa:: An incredible nervine that simply rebuilds your frayed nerves- mind, body and spirit. Very similar to Ashwagandha (although not an adaptogen), it is for those of us who are so tired, so depleted, we’re even to tired to sleep
Motherwort, Leonurus cardiaca:: This is your number 1 ally if you’re always on the go 24/7, not making time for yourself and then all of a sudden you hit a wall and freak out. Motherwort are for the “over-mother-ers” of the world who give too much. A nervine, bitter, liver supporter, hormone supporter, antispasmodic and heart healer. This plant is best taken as a tincture. (Where should I get my herbs?)
[A note on herbs. http://lionstoothwellness.com/2015/03/how-to-make-a-cup-of-herbal-tea/Teas are a wonderful support throughout the day and will act slowly throughout the say almost like an IV drip. Tinctures will act quickly and will be absorbed right into the blood stream. Choose accordingly. Want more guidance?]
~Flower Essences:~
Flower essences are miracles, plain and simple. They are completely safe for anyone of any age and even plants & animals benefit from them. Take a few drops under the tongue, add to tea or water and drink throughout the day, add some to a tub soak. There is no wrong way to use a flower essence.
Rescue Remedy is easily found on line and is my go-to for general all encompassing stress and anxiety.
Yarrow Environmental Solution is a blend of 3 different Yarrow’s as well as Echinacea and works as a protective barrier to help to shield you from the heavier energies of the world, whether those are physical or energetic. A favorite for very empathic, sensitive souls.
~Essential Oils + Breath + Mantra
Anything that smells nice and encourages you to breathe more is a good thing for combating stress and anxiety. I love making little aromatic spritzers that I carry around me all day, and when I feel a stressful moment coming on, I give myself a spritz, breathe deeply a few times and say a mantra or affirmation to myself. I do this a few times and the stress begins to melt away and leave me. Scent provokes memory. So the more we smell a specific scent and then top it with breath and an affirming thought, not only are we making space to calm ourselves down, but we also begin to rewire the brain with this powerful habit. Give it a whirl. Oh and you can add a drop or two of flower essences to the spritz for a double whammy! Yay!
Stress, and adrenal fatigue is a broad topic and there isn’t a one size fits all option as we’re all such unique individuals. But, if you follow the basic 5 self care practices, and choose any of the herbal allies available to you, I promise you’ll see improvement. I also find that learning more about the Vata dosha (an ayurvedic term) can be helpful as it “rules” the tendency toward stress and anxiety of the mind.
Oh, and one more thing; when you get overwhelmed with the stressors of life and need a little perspective, take 3 minutes and watch this. Let the noise of your mind fade and remember that this is where we live… and everything is unfolding in our lives exactly as it should. A lot of “that every day crap”-it just doesn’t matter. Follow your bliss, live with an open heart, give and receive lots of love, in all of it’s forms and breathe. Life is for living, not stressing, and don’t we all need the reminder.:) XO Amanda
As per usual all information shared on this site is for education purposes only. If you are pregnant, nursing, taking prescriptive medication or have serious health condition, please consult your health care provider.
Stress, Tension & Anxiety, OH MY!
