HOPE Wellness Institute
Sacramento
Connecting Your Now
to Your Future
HSA qualified
Anxiety Relief
You have many choices in addressing your Anxiety concerns. Most involve either Talk Therapy or chemistry management with pharmaceuticals and/ or nutritional supplements. People choose HOPE as an alternative to these.
We experience anxiety both physically as tightness in various muscle groups and in our thinking - as concern/ focus on the possible negative outcomes. At HOPE, we have therapists that address anxiety where we experience it - in the muscles and in the mind.
9801 Fair Oaks Blvd. Suite 200
Fair Oaks, CA 95628
We service Northern California from our Sacramento office in Fair Oaks, California
Self managed steps
What are we looking for?
Choose to Respond rather than react
- Pause, consider options and choose the most appropriate for this situation.
Try the behavior and thought management suggestions below. I have more but, for most people these will get you there.
When you can do it on your own, you don't need us.
If not, you probably have some stuck patterns that we can help you with.
Taking a quick look at chemical (pharmaceutical and nutritional) interventions. These are popular because when they work, they often produce quick noticable results and are easier than my suggestions below. The challenge is that when behavior and thought factors remain out of balance people often experience their quick results fading. Reversing them is often challenging
Behaviors
Physical activity
- Schedule more in your day
- Morning walk(s)
- Take stairs rather than elevator
- Park at the far end of the parking lot & walk
- Connect with nature
- Eat lunch outside
- Listen to the wind, birds chirping in the trees,
- Watch reflections of clouds on a window
Relxation
- Anxiety is an activation response.
- Identify which muscles are activating. Pause & relax them.
- Good Massage can help relase the tension.
- Slow Deep breathing calms and relaxes us
Food
- Reduce refined foods esp sweetners and refined flours
- Reduce stimulants like caffine
- Explore a more colorful aray of fruits & vegetables, nuts & greens
Thoughts
It is reported 70% of the average person's thoughts are negative. How can you bring this closer to balanced?
- Common recomendation is to diminish negative thoughts -
- I find it difficult to "not do" something esp a habit and one that has various triggers & benefits as well as challenges.
- Add more positive thoughts
- In coaching I work with people to build in more positives -Both replace a negative with a positive and Add Positives by Design which I find easier & in some ways more productive.
Explore your breathing
- Am I breathing quickly or slowly?
- What happens when I adjust it?
- Am I breathing deeply or shallowly?
- What happens when I adjust it?
- Slow Deep (diaphramatic) breathing with slower exhales works best for most people but exploring is worth it.
Connect with your current sensory experience
- What am I seeing, hearing, touching, smelling, tasting?
Connect with sensory experience in your surroundings
- What is the texture of that door frame?
- What would it sound like if I ran my fingers over that chair?
- What does that fresh paint smell like?
Amen's list
5. Practice diaphragmatic breathing—deep breathing from your belly—when you feel anxious.
6. Incorporate a calming exercise, such as yoga or qi gong, into your week.
7. Eliminate the ANTs (automatic negative thoughts).
11. Schedule neurofeedback to help retrain your brain.
- Check for hypoglycemia, anemia, and hyperthyroidism.
- Try an elimination diet for 3 weeks.
- Practice meditation and hypnosis daily (research shows they can both calm stress and anxiety).
- Try heart rate variability (HRV) training (anxiety is linked to low levels of HRV but you can hack your way to a healthier HRV with biofeedback apps such as Welltory).
- Take 200–400 mg of L-Theanine per day.
- Take 500–1,500 mg of GABA per day.
- Take 100–500 mg of magnesium glycinate, citrate, or malate with 30 mg of vitamin B6 per day.
Thoughts
It is reported 70% of the average person's thoughts are negative. How can you bring this closer to balanced?
- Common recomendation is to diminish negative thoughts - very true but I find it difficult to not do something.
- In coaching I work with people to build in more positives -replace a negative with a positive and Add Positives by Design which I find easier.
Explore your breathing
- Am I breathing quickly or slowly?
- What happens when I adjust it?
- Am I breathing deeply or shallowly?
- What happens when I adjust it?
- Slow Deep (diaphramatic) breathing with slower exhales works best for most people but exploring is worth it.
Connect with your current sensory experience
- What am I seeing, hearing, touching, smelling, tasting?
Connect with sensory experience in your surroundings
- What is the texture of that door frame?
- What would it sound like if I ran my fingers over that chair?
- What does that fresh paint smell like?
Message HOPE Wellness - Concussion
Permission to reprint our articles will most likely be granted
but we request a contact first please. © 2022
- Founder HOPE Wellness Institute
- Navy Veteran
- Neuromuscular Therapist
- Owner Fair Oaks Cereset
HOPE Wellness Institute
- Anxiety
- Autism
- Car Accident
- Concussion
- Divorce
- First Responders
- Focus
- Peak Performance
- PTSD
- Sleep
- Sports Injury
- Stress
We do not prescribe or suggest changing any medicines, herbs and/or supplements others prescribe. We do expect clients closely monitor with your prescriber all prescriptions during and for at least 6 months following your work at HOPE and adjust them appropriately. Symptomatic changes and diagnostic changes do not necessarily occur in unison and either can precede the other. Both are observed following sessions. So work with your prescriber and track it.