Tag Archives: anxiety

3 Ways to Practice Meditation

practicing meditation is beneficial for anxiety, depression, insomnia, MTHFR, and high blood pressure
Start your meditation practice today with the free resources below – it’s especially helpful for people with anxiety, depression, insomnia, blood pressure issues or MTHFR mutation.

If you, like me, meditate, you can likely go on and on about how much meditation helps you. After all, practicing meditation has been scientifically proven to aid in pain management, improve focus and motivation, and reduce the symptoms of anxiety and depression. But, did you also know that practicing meditation can help ease the symptoms of genetic diseases such as MTHFR. Now, before your mind gets away with you, yes, that is an actual condition, and its full name is methylenetetrahydrofolate reductase.

MTHFR is the name of a gene (one of 20,000). 30% to 50% of all people actually carry an MTHFR gene mutation. This puts people with the mutation at a higher risk for heart disease, Alzheimer’s, stroke, and cancer. Some symptoms of MTHFR are:

  • Cardiovascular disease
  • Migraines
  • Chronic fatigue
  • Hormonal issues
  • Autoimmune and thyroid disease
  • ADHD

Adjusting your diet can help improve your symptoms, as can mindfulness and meditation. Meditation helps to calm your mind and focus on the now to reduce dwelling on the past or worrying about the future. By easing your stress and anxiety you can lower your body’s blood pressure, reduce memory loss, and new studies have shown that practicing meditation can actually reverse genetic DNA reactions that cause stress. Here are three different types:

Zen Meditation

Zen meditation dates back over 1,300 years and is a traditional Buddhist discipline. The purpose is to uncover the clarity and workability of the mind. Zen meditation involves observing the world around you and letting go of the thoughts and feelings within your mind. It has proven especially important to help people sleep better by mimicking the REM sleep cycle and overcoming anxiety and stress-based sleeping disorders such as insomnia. Zen Mountain Monastery provides detailed Zen Meditation (Zazen) instructions here.

Mindfulness Meditation

Mindfulness is similar to Zen, but instead of the general openness, mindfulness meditation teaches you how to be mindful, or aware, of your thoughts and perceptions at any time whether you are in a meditative state or not. Mindfulness helps you learn to remain relaxed at all times or find relaxation when you need it. This allows you to stay focused and to find clarity even in stressful times. Mindfulness has been the most beneficial type of meditation for me, but everyone is different and it is important to find the right fit for you.

Guided Meditation

Guided meditation is led by an individual. Through the guidance of a teacher, this form helps you to focus and concentrate at a higher level as well as provide significant clarity faster which is helpful in visualizing weight loss, quitting smoking, and other obstacles. In addition to benefits shared with other forms of meditation, guided meditation helps to improve your overall visualization skills as well as build a stronger connection between your left and right brain hemispheres. UCLA Mindful Awareness Research Center has a number of free guided meditations in both English and Spanish, as well as an app.

Practicing meditation can help your physical and mental health, especially with MTHFR mutations.
Practicing meditation can help your physical and mental health, especially with MTHFR mutations.

Practicing meditation can help you relax your mind and spirit. This can help reduce pain, anxiety, depression and even blood pressure. For us MTHFR folks, reducing anxiety and pain can be a godsend. Especially for people who are not able to take methylfolate, or for people who notice that methylfolate makes their depression worse. While all forms of meditation are similar, Zen, Mindful, and Guided meditation have different focuses and different feels. If you are new to practicing meditation, try different types to find the one that feels best and most helpful for you.

Better Sleep on a Budget

Missing out on sleep can do a lot more than leave you feeling drowsy the next day. Sleep deprivation can be detrimental to both your mental and physical health. Lack of sleep affects your judgment, coordination, and reaction times the next morning, but over time people who are sleep deprived become more and more at risk for certain health conditions and illnesses.
● Memory loss and brain fog, even Alzheimer’s disease, and dementia
● High blood pressure
● Weakened immune system
● Delayed reflexes, impaired coordination
● Mood swings, depression, anxiety, and paranoia
● High blood sugar
● Weight gain
● Low testosterone, decreased libido
● Inflammation
● Heart disease

Get better sleep on a budget.
Get better sleep on a budget. Photo by Acharaporn Kamornboonyarush from Pexels

How Much Sleep Do You Need?

The amount of sleep a person needs depends on their age. Children need the most sleep. Newborns need as many as 14 to 17 hours of rest a day. Up until five years, young children need no less than 10 hours of sleep each and every night. Young kids from six up to 13 years old should get about nine to 11 hours of sleep, while adolescents 14 to 17 need eight to 10 hours of quality shut-eye. Generally, adults should get about seven to nine hours of sleep, especially busy parents who want to keep up with their kids.
When it comes to sleep, it’s not all about quantity — quality plays a big role, as well. Even if a person stays in bed a good nine hours each night, if they are tossing, turning, and waking up throughout the night they will still wake up feeling sick and disoriented. These helpful tips promote better sleep for optimal performance the next day and beyond. What’s more: all of the tips are both budget-friendly and easy to execute.

Curate Coziness in Your Bedroom

While some rooms in the house can have several different functions, your bedroom should only be for rest and relaxation. Find new areas of your home for working, eating or watching television. When you designate the bedroom as a space for rest, you create a soothing atmosphere. Walking across the threshold, the brain and body recognize that they are in an environment for rest and they begin their nightly reboot. Decluttering or rearranging what you already have can make it more inviting.

Invest in high-quality linens, pillows, and blankets for the most comfortable bed imaginable. People with anxiety and sleep disorders like periodic limb movements should also look into adding a weighted blanket into the repertoire. Weighted blankets provide a sense of comfort and reduce levels of cortisol in the body, making it easier to feel relaxed and eventually drift to sleep.

Better Sleep With Magnesium

The average adult doesn’t need supplements as long as they eat a varied and healthy diet. However, one nutrient a lot of us could use more of is magnesium. Studies suggest about half of adult men and women in the United States are not getting enough magnesium in their diet. Magnesium is vital when it comes to regulating the body’s many functions. Healthy levels of magnesium contribute to heart and bone health, protect metabolism, stabilize mood, reduce stress, and promote better sleep.

While the best way to balance magnesium levels is through a healthy diet, there is also research indicating that supplemental magnesium can improve overall sleep quality. You should always double-check with a doctor before incorporating supplements into your diet, but magnesium is generally considered safe for consumption. Some people even drink magnesium
before bed as a way to wind the brain and body down for a restful night’s sleep.

Sleep deprivation can lead to physical and mental health conditions including a heightened risk of depression, heart disease, and dementia. To get better sleep, make your room a sanctuary where the brain and body can unwind and relax. For those who have trouble relaxing, a soothing magnesium drink can correct an imbalance that contributes to insomnia. With a few extra budget-friendly steps, you can tackle sleep deprivation and get the rest your body needs.

Lifehack for Anxiety: Invite Brad Pitt to Dinner

Some anxiety – I like to call it catastrophizing, is basically like entering into a very vivid daydream about every worst-case scenario possible and it’s nice to have a worst-case-scenario lifehack.  What if my partner dies in a car crash?  What if they’re disabled?  What if my daughter isn’t careful and someone abuses her?  What if we go bankrupt and end up homeless? Not realistic fears, not things that are likely to happen – typically it’s the worst possible things that could happen. Happily, there is a great way to fix it.

This isn’t daydreaming about things that are likely to happen, it’s really the worst that could possibly happen, ever, to anyone.  The absolute worst. By worrying about these what-if questions your life becomes similar to navigating a mine-field of potential disasters.  It starts to seem like doom is lurking around every corner and like you’re struggling just to stay alive, and who doesn’t need a lifehack for doom?

Here is a great anti-catastrophizing lifehack from DIY Health: For Women. It’s simple, portable, free and gives you a great reason to have fun for 30 seconds.

Pay attention to your mind – every time you catch yourself thinking what-if-a-piano-falls-out-of-the-sky thoughts – activate your lifehack.  Instead of a negative fantasy, switch to a positive one. Start thinking about the best case scenarios – the ones where Brad Pitt shows up on your doorstep with flowers and offers to cook dinner and vacuum the rug. Or Angelina Jolie really wants to come over to get to know you better.  How about the one where James Bond shows up to tell you that this suitcase full of cash actually belongs to you? Or your spouse shows up at your office with two tickets to the Bahamas and you don’t have to worry about packing because you can just buy all new things when you get there.  Make it over-the-top good and don’t hold anything back.

Really picture that scenario happening – see every detail, if you’re going to dinner in your fantasy pick out what you would order.  Really get into it and enjoy it. All of this only takes 30 seconds out of your day – it’s not like you’re spending hours in this positive fantasy (like you might do with the negative one).  It’s basically a break that allows your brain to jump track, to get distracted from the usual pattern of bad thoughts and to get a little less used to catastrophizing. This allows you to break the cycle of absurd fear and worry thoughts. After all, anxiety has a brain chemistry component but it also has a habit component.




The hardest part, just like with meditation, is actually noticing what your mind is doing. For many of us this form of worry is second nature and we don’t even really notice when it’s happening. It just becomes the background chatter in your brain.  In order to stop the background chatter you have to notice it.  If the noticing is the hard part, you may benefit from some mindfulness meditation to start to be aware of the merry chase your brain is leading you on.

In your anxiety lifehack unicorns really can fart rainbows. Really.  Awesome image from puppylover4002.wordpress.com

In your anxiety lifehack unicorns really can fart rainbows. Really. Awesome image from puppylover4002.wordpress.com

This exercise isn’t necessarily about the good fantasy, it is simply to point out how completely ridiculous it is to get caught up in the ‘what-if’ place.  The smiles you get from the good fantasy are really just the cherry on top. Ironically, it’s easier for your pessimistic human mind to recognize it as ridiculous more easily when you fantasize about good things than when you fantasize about bad things.  It seems that we all know Brad Pitt isn’t showing up for dinner, but we’re not totally sure the roof isn’t going to collapse or a loved one isn’t going to get into a car wreck. Huh.

There are really enough difficult things in life without creating new ones for yourself, so if you catch yourself getting into a big mental story about the worst case scenario, then take a minute to create a mental story about the best case scenario. Now what if suddenly your boss tells you that you don’t actually have to come to work anymore, but they appreciate you so much they’re keeping you on the payroll.

By doing this over and over again the catastrophe thoughts seem to vanish.  They go away on their own because you’re not feeding them any more and you’re not exercising those mental pathways.  Just let them go and if they come back, well, it’s a great opportunity to revisit that great fantasy where you’re horseback riding down the beach with the Old Spice® guy.



Be a blissed out joy-bunny! The gorgeous fractal is "Finite subdivision of a radial link" by Brirush - Own work.

Addicted to Thinking? Learn To Meditate

When we think of addiction we usually think about the big scary addictions like heroine or crystal meth or alcohol.  As it turns out you may be plagued by an addiction that takes a far greater toll on your health – you may be addicted to thinking.

Ha! How could that be a problem? We *love* thinking.  We worship thinking.  Thinking helps you to grow and innovate and solve problems and plan for your day, your life, your week, your career.  Thinking got you all those certificates and awards and diplomas and promotions. But what if there is a point where all the thought turns into over-thinking. Where the planning becomes worrying, and where the thought loops become obsession?  What if we are a Nation that thinks instead of feels?

I feel like this is a fine line to walk, but every day in my patients (and yes, in myself too) I see people trying to solve all the possible problems of the future by thinking of them in advance. I see people so consumed by fear and anxiety about what might happen that they don’t notice the wonderful things that are happening right now.  I see people trying to decide if they love their partner by making pro and con lists (hint – this isn’t going to generate the right answer for you). Maybe we all need to take a collective deep breath and watch all those thoughts go by until they can settle down just a little to give us space to feel, to notice, to breathe.  Maybe then we can unwind all those knots in necks and shoulders and relax those overly tight muscles.




What is the Answer to Over-Thinking?

I feel like there is only one answer to the problem of being addicted to thinking, and that is mindfulness.  I know mindfulness is the new buzz-word. Everyone thinks you should have it because it helps with stress levels and combats chronic pain, but what is it actually? In a big general sense, mindfulness means being here right now. Instead of thinking about the past and what has happened, or the future and what might happen, or analyzing the “why” or “how” questions, instead you are completely present with the here-and-now. Surprisingly, that is harder than it sounds, and it isn’t something we’re used to doing.  For this the practice of mindfulness meditation is the key to training your mind to be right here, right now.

How To Practice Mindfulness Meditation

First – assume the position. Not crash position, actually just sit upright in a chair with your feet flat on the floor and your hands resting gently on your thighs.  Keep your back upright and straight, so not slouched down resting on the back of the chair, but rather  with your vertebrae ‘like a stack of gold coins.” Keep your eyes open and your gaze downward at about a 45 degree angle.  Open eyes help you to not get distracted by your thoughts.  Here are the steps:

  1. Assume the position! (As I just described)
  2. Set your timer on your phone for 3 minutes. (Yes! Just 3 minutes!)
  3. Take three deep breaths to help settle your mind and relax your system
  4. Just keep your eyes open and notice what is happening in your mind.
  5. Chances are, you’re thinking.  Notice the thinking and let it drop without following it and turning it into a story.
  6. When you have a new thought pop up, just notice it and drop it.
  7. When the buzzer rings, drop the thought that’s happening right then, and you’re done!
  8. Pat yourself on the back because you just did your first mindfulness meditation.
  9. Now rinse, and repeat!  Do another 3 minutes and then you’re done for the day.
  10. Try to do this 5 days a week and then just watch out world because there is going to be a whole new you.

The Benefits of Mindfulness

Mindfulness does so many wonderful things for you – here’s just a short list.

  1. Cures that pesky addiction to thinking
  2. Reduces anxiety
  3. Reduces panic attacks and helps you get out of them more quickly
  4. Helps decrease chronic pain
  5. Gives you more peace of mind with who you actually are (and helps you to have less of the self-critical voice in your head)
  6. Increases attention span
  7. Helps you focus
  8. Increases your joy in the moment
  9. Enhances your immune system
  10. Helps reverse heart disease

    Be a blissed out joy-bunny! The gorgeous fractal is "Finite subdivision of a radial link" by Brirush - Own work.

    Be a BLISSED OUT JOY-BUNNY! The gorgeous fractal is “Finite subdivision of a radial link” by Brirush – Own work.

As if all of that wasn’t enough, you also get to be the blissed-out joy bunny on the block because you are able to see all of the wonderful things happening right now. Mindfulness is no joke and the more research we have on it the more powerful we realize it is. Isn’t it time you dedicate 6 minutes a day to being a happier you?