Natural Ways to Relieve Anxiety

by Cindy Pitts Gilbert for June  2018 Gwinnett Citizen 

Dear Sister Knowitall,

photocredit: holylandprayer.com

Can you recommend a natural anxiety solution? Lots of stress at home, husband lost his job and I am anxiety ridden person anyhow...please help? I don’t want pharma s.
~Sincerely, Angst Girl in Atlanta

Dear Angst Girl in Atlanta,
Yoga, walking, and meditation. Lots of awesome videos are available to teach you how to let go of outcomes which can be a cause of anxiety. If you feel overly connected to the outcome of an event it can cause a great deal of stress. Just concentrate on doing your best and allow whatever happens to just happen. Most of what we anticipate going wrong never happens, so we have wasted a lot of time we could have been enjoying. Lavender essential oil calms you. Chamomile Tea as well. Worry is a state of mind that changes nothing. Give your attention to what you can change. What you cannot change is wasted energy. Be present in the moment; the past is but a memory and the future is an illusion. Be grateful for the gift of the present and for what you do have now. You will be surprised how much anxiety that will relieve. Lemon Balm tea is also great for sleep and relaxation. Raise your oxytocin levels with puppy and baby pictures or videos, it helps lower stress hormones. Take deep breaths all the way to the bottom of your lungs. Count to 5 and do it again 5 times. This also helps to increase levels of oxygen in your blood. Use the App “Breathe.a” Spend 15 minutes a day in the sun to increase vitamin D levels naturally. Lastly, yawn it also releases cortisol from the body. Be happy.

Published: 2018-06-24 21:03

My Recipe for a Stress-Free Holiday Season

By Cindy Pitts Gilbert, Gwinnett Citizen December 2016

Dear Sister Knowitall,

Can I avoid the stress and anxiety I feel during the holidays?  I want to be present and enjoy time with friends and family. Sometimes I really just want to hop on the Polar Express and run away for the holidays.   ~Sincerely;  Mental Leedone

Dear Mental Leedone,          

Ah the time of year for peace on earth and joy to the world right?  For many of us it is anything but.  We have two opposing hormones working in our bodies based on how we react to life. Cortisol the fight or flight, stress hormone. Oxytocin the comfort and trust, love hormone. To get stress-free it makes logical sense to raise oxytocin and lower cortisol .  Oxytocin actually counters the effects of cortisol therefore, one might say that where there is love there can be no stress.  

photo credit: freakingnews.com

Here’s my recipe for a stress-free holiday.

Breathe  into the bottom of your lungs, count to 10.  Breathe out slowly.  Repeat 3-5 times.  Instant relaxation.  Try a deep yawn, exhale to release cortisol from your body. When that pesky auntie sends your peace of mind off the cliff, yawn. She’ll think you are bored and cortisol goes down.

Stop worrying about what other people think.  Do your best, then let  go. Those who matter know your heart. What other people think of you is none of your business anyway. 

Don’t sweat the small stuff. We all have our Christmas calamity stories.  If you have one of your own this year, laugh it off. Like the year I spilled Ambrosia all over my dad. It can be funny memory for years to come.

When we cuddle hug or kiss, we get a dose of  Oxytocin thus the nickname the love hormone.   Get under that mistletoe, grab your partner, here we go, give’em  a hug and dose-si-do.  No partner?  Call your mom, her voice releases similar levels as being in close proximity or a hug. You know that bear hug kind of friend? Seek them out this season. They are oxytocin inducer for sure.   

Enjoy an epsom salt and lavender bath. Lavender is an essential oil known for relaxation. Epsom salt  pull toxins from the body and relieves tension in achy muscles.

Sitting daily,  15-30 minutes,  in mediation or prayer can make a huge difference in your approach to life. We see things more clearly and it creates a sense of centeredness. Enjoy the calm of twinkling lights or glowing flames of your holiday decor.

Picking the right gift may stress us out but the joy of giving to those in need can’t be matched. Have an attitude of gratitude; Accept where we are in life.  Smile and you’ll get one back. Laughter and exercise increase endorphins that are released by your brain to make you feel good.

Stressed spelled backwards is Desserts? Coincidence?  Munch on Strawberries dipped in dark chocolate the Vitamin C in the strawberries fight free radicals, reduces cortisol and dark chocolate releases endorphins. Win win.

Singing offers feelings of pleasure again from endorphins. Group singing is cheaper than therapy, healthier than drinking, and certainly more fun than working out.  Caroling anyone?

Save this link: http://tinyurl.com/babiespuppieskittens . Enjoy pictures of babies, puppies and kittens to put a little love in your heart. 

Help I Can't Sleep

Dear Sister Knowitall,
I'm having trouble sleeping.  I was wondering if you could advise me of any essential oils to help me sleep.
Sleepy Author

Dear Sleepy Author,
Sleep is such an important part of living a simple, healthy, life.  There are simple things you can try to help you sleep. Some work like  a charm for a temporary sleeping issue.  The key is understanding why you aren't sleeping.  You first must examine what is going on in your life.  What you are eating?  Are you writing  late at night?  Do you have trouble shutting down your mind at night?  Do you have any other symptoms?  I would recommend that you start journaling especially if your problem persists?
The quick answer to your question is Lavender Essential Oil.  You can pour a couple of drops onto the edge of your pillow case every night or get a diffuser designed for essential oils. Chamomile tea is also a great option for relaxing the body. You should really avoid  caffeine after 6pm.  There is also a possibility that your issue is stress related, if so then you have too much cortisol.  Yawning helps remove it from the body as does over stimulated or hormone related.  If you are over the age of 30 perimenopause is a possibility at anytime.  Night sweats and hot flashes often cause sleeping issues. There are an innumerable list of  things that interfere with sleep, another is a mind that can't shut down because it is over stimulated.  The age of the cell phone, tablet, e-readers and computer laptops are now accessible in our beds at night and we use them to "relax"  Unfortunately, they over stimulate the brain and keep us from being able to fall asleep naturally.  It is best to avoid looking at any of these devices or even your  TV 30 min to an hour before going to bed. This options may seem impossible, you have to find what works best for you. Reading doesn't seem to do the same stimulation that the electronic items do so read a good book.   Mix up a nice Chamomile tea about 30 minutes before bed. 
I really love taking a nice hot bath about an hour before bed with some Sister Knowitall lavender bath salts.

A few final thoughts for you; keep a water bottle next to your bed, if you wake up and have to use the restroom, resist the urge and if possible go back to sleep this will keep you from waking up too much and preventing you from falling back to sleep.  Alcohol can also interfere with sleep a nice glass of wine may be very relaxing but will often make you wake up shortly after you fall asleep.