What Kept Me From a Breakdown in 2020

How does someone with an active mental illness get through 2020?

My first response is, “I have no idea.”

But that’s not true. In reality, I’ve spent years prepping for 2020. I’ve spent years restoring my body and brain through a variety of therapies because I know that I can’t guarantee smooth sailing in every life stage. I’ve spent years reading, studying, and educating others about mental health tools.

I am so glad I did. I believe the key to treating mental illness, in whatever form, is to initiate tools for healing before times get bad, before the waves of instability hit. I played defense with my health for far too long, so at some point in the last decade or so – I started playing offense and implemented a wide range of strategies to manage my moods.

Yes, this year I have struggled with bits of anxiety, disrupted sleep patterns, and moments of apathy. I have had days where I lay around the house and don’t shower, eating at random times and doing nothing but reading crap fiction and watching crap TV shows. But that is very rare, and honestly – sometimes I plan for those days of doing nothing and I schedule my lazy days like I schedule my appointments – which makes them intentional and responsive, not reactive.

So this is my “pat myself on the back” moment. I haven’t had a breakdown. I haven’t gone into a full blown manic or depressed episode. I haven’t lost it.

But I’m not out of the woods. Ever. I must stay vigilant. I must continue to utilize the tools that have gotten me through so many years of stability.

Whether you have been diagnosed with a mental illness, or you are simply struggling with the mental fog that is the year 2020, I want to share some of my tips that keep me sane in the hopes that it helps you, too. There is no one cause to mental illness, therefore there is no one solution. What works for me might not work as well for you. This list is not exhaustive and is only a brief summary.

Continue reading “What Kept Me From a Breakdown in 2020”

Getting to the Root of Anxiety with Trudy Scott

Trudy Scott is a Food-Mood Expert and Certified Nutritionist who educates anxious individuals about nutritional solutions for anxiety. She is the author of The Antianxiety Food Solution and host of The Anxiety Summit, an online educational platform for both consumers and health professionals.

The Anxiety Summit 6: Toxins, Meds and Infections is airing November 2-8, 2020 and you can register for free here.

In this episode, we dive into the root causes of anxiety. It will challenge you to rethink the common everyday items in your life and how they are contributing to your mental function. As Trudy says, “A lot of people think of anxiety as only being a psychological thing… but there are underlying factors that trigger anxiety.”

Key topics include:

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    • Fluoride’s impact on mental health and GABA levels
    • The health foods that hurt us

    • Common medications and infections that trigger anxiety

    • Which amino acids benefit mental health symptoms and how to use them

    • How hormones impact neurotransmitters – The negative impacts of Accutane and Miralax

    • What pthalates are and how they affect anxiety

    • How “fragrance is the new smoking”

    • Other supportive tools for healing anxiety 

    Learn more about Trudy Scott at her website: http://www.everywomanover29.com

    Her Facebook page is called Trudy Scott Antianxiety Food Solution.

    This episode is sponsored by Swanson Health. Use the code Whole20 to receive 20% off supplements sitewide at swanson.com.

    The Gut-Brain Connection and What You Can Do About It

    We are in the middle of a mental illness epidemic. According to a report done by the CDC in June, 25% of people between the ages of 18-24 seriously have considered suicide since March. The percentage was 16% for adults 25-44. 31% of all age groups reported experiencing anxiety or depressive disorder, and over 40% experienced adverse or behavioral health symptoms. “The prevalence of symptoms of anxiety disorder was approximately three times those reported in the second quarter of 2019 (25.5% versus 8.1%), and prevalence of depressive disorder was approximately four times that reported in the second quarter of 2019 (24.3% versus 6.5%) (2).” See full report here.  

    These numbers affect me on a very personal level.

    I was diagnosed with PTSD at a young age, followed by depression, followed by a diagnosis of bipolar disorder by the time I was 18. I was on many different medications to attempt to treat my mental disconnect, and while some of the worked, some did more harm than good. I understand what it is like to experience the deepest of lows and the highest of highs. I know what it feels like to have a brain that you can’t control, a mind that races and thoughts that spin around and threaten any kind of peace or stability.

    One thing I have learned, in my last decade of mental stability, is that our mental health symptoms are always responses to an imbalance in our internal or external environment. External triggers could be grief, stress, or lifestyle disruption. Internal triggers could be something like blood sugar issues, thyroid dysfunction, nutrient deficiencies… or poor gut health. Learning about the gut/brain connection and addressing key areas in my physical health made a huge impact on my mental health.

    Now, there is no one size fits all. What worked for me is not going to work exactly the same in someone else. But I do believe everyone can benefit from improving gut health.

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    In a perfect world, the lining of the intestine allows entry to nutrients from our food to be absorbed and go where they’re needed. This lining is supposed to prevent toxins, bacterial overgrowth, and food products from exiting the gut lining. Unfortunately, it doesn’t always work that way. When you have poor gut health, thanks to stress, toxins in the environment, overconsumption of sugar and processed foods, overuse of antibiotics or other common medications, and a whole lot of other triggers, the intestinal barrier becomes permeable, and endotoxins leak out. This is what the phrase “leaky gut” refers to. The inflammation that results leads to a myriad of health issues, but what is being studied a lot right now is the effect on the brain and mental health. Many psychiatrists are suggesting that poor gut health is at the root of many of our mental illnesses.

    To further that point, it’s important to note that over 90% of our serotonin (the “happy” neurotransmitter) is produced in the gut, and serotonin cannot be produced without the assistance of amino acids. So if what we eat impacts the way our neurotransmitters are produced, it stands to reason that what we eat impacts the way our brains receive neurotransmitters and find mental wealth.

    There are many lifestyle interventions that are FREE, that can benefit our brain function as well as our gut. To break it down in the most simple form possible, here’s the acronym LIVE to help you get started and give you some practical ways to start taking nourishing your gut and brain together!

    Continue reading “The Gut-Brain Connection and What You Can Do About It”

    My Top 3 Brain Health Books in the Last 3 Months

    A survey from the CDC in June reported that since March, 25% of young adults ages 18-25 had seriously considered suicide since the start of the pandemic. The number for adults ages 26-44 was was 16%. This is NOT okay. We have a problem. Correction: we have HAD a problem with mental health concerns, but it seems as if the stress and isolation and fear from this pandemic have just exacerbated all of them!

    I am on a continual quest to discover why. I want to know why our brains are suffering and why mental health issues are rising and why we have all the meds in the world – but we still have an epidemic of mental illness.

    I don’t typically do book reviews, but these three books have been so helpful for me the last few months as I dig into all my why questions and seek to understand the root of mental health concerns. These issues will not be going away anytime soon. But we can support our bodies and brains through a variety of tools in the toolkit.

    Book #1: This is Your Brain On Food by Dr. Uma Naidoo

    Recently, I had the pleasure of sitting down with Dr. Naidoo and discussing her new book. Listen to the interview here. What sets this book apart, and the reason I list it number one, is that Dr. Uma is a psychiatrist AND a nutrition specialist AND a professional chef. She understands food on multiple levels, from food as medicine to food as an art to food as comfort. In her book, she details the gut/brain connection and why our food choices matter so much. Then she divides each chapter up by specific issue (depression, anxiety, bipolar, etc), and she explains a bit about the diagnosis, what foods improve that condition, what foods hinder it, along with what supplements to include. The recipes in the back of the book are simple and delicious, and I’m always a fan of adding new recipes to my repertoire!

    Book #2: Brain Wash by David Perlmutter, MD and Austin Perlmutter, MD

    Lately social media has been annoying me. I mean, this isn’t a new thing. There are periods of time (like election years) where it seems like comments get more heated than usual. So take an election year, add in a pandemic and a whole lot of confusion and it’s a recipe for a social media disaster! What I love about this book, Brain Wash, is that it breaks down how our brains work and why we respond the way we do under stressful circumstances. It ends with a 10 day brain detox program, incorporating all of the suggestions made in the book. I’ll be honest – I read the first half of the book twice, because it was so helpful for me. The difficult concepts are explained in a way that everyone can understand.

    Book #3: The End of Mental Illness by Dr. Daniel Amen

    Dr. Daniel Amen is someone I follow religiously on social media, and I admire his approach to psychiatry. Unlike most psychiatrists, he performs brain scans on his patients. He seeks to address root causes to the brain dysfunction being presented. He doesn’t diagnose and slap a prescription in someone’s hand, he looks at other tools that are helpful. In this book, he outlines all the principles he adopts with his patients and all the factors that impact our brain wellness – from blood flow to toxins to inflammation to genetics to head trauma and so much more. This book gives a lot of practical guidance on suggested supplements and changes to make to have a clear, healthy brain.

    All books are available on Amazon or wherever books are sold.

    Because we are in the middle of a mental health epidemic, we have a battle to fight with our brain health. There are so many tools available to support a healthy brain. These three books are excellent resources for anyone seeking to get to the root of their mental health issues.

    How to Create Natural Neurotransmitter Balance for Mental Wellness

    Are there alternatives to medication for mental illness? Is there a way to avoid all the long-term side effects? What other tools can we utilize to help balance our neurotransmitters naturally?

    In this interview with Dr. Josh Friedman, we take a deep dive into neurotransmitters and how to optimize them for mental wellness, via food as well as amino acid supplementation.

    Dr. Friedman has a doctorate in Psychology from New York University and did post-doctoral training in Psychoanalysis from the Training and Research Institute for Self Psychology (TRISP) in New York City. He also is certified as a Holistic Health Counselor from the Institute for Integrative Nutrition in New York and earned a Diploma of Comprehensive Nutrition (Dip.CN) from Huntington College of Health Sciences.

    Download this episode wherever you get podcasts!

    Key Topics include:

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    – The importance of digesting protein to create the right neurotransmitters

    – The struggle with treatment-resistant depression

    – Why B12 is essential for mental health

    – How enzymes aid in digesting protein in order to benefit our mental health

    – Amino acid suggestions for low serotonin, low dopamine, and low endorphins

    – And so much more!

    Find more info on Dr. Friedman’s work click here.

    Books mentioned in episode:

    The Mood Cure by Julia Ross

    The Anti-Anxiety Solution by Trudy Scott

    Anatomy of an Epidemic by Robert Whitaker

    Questionnaire for amino acids mentioned in the episode click here.

    Why a Deep Breathing Practice Impacts Your Mental Health

    Are you breathing? Like, for real?

    I don’t remember a lot from my Latin class in college, but I remember this one phrase: “Dum spiro, spero.” It means, “While I breathe, I hope.” This quote has been heavy on my mind in light of everything going on today.

    There is so much confusion and uncertainty causing mental distress and pain. It seems as if everyone is divided, and we are required to take extreme stances for every issue. I swear, if I wrote up a post about why I love having a dog, the cat people would come after me and attack my character. Totally kidding, but do you get what I’m saying? Have you felt the same way recently? It’s like everyone is on edge and forcing each other to pick sides… but when it’s the “wrong side” – you’re cancelled.

    It’s exhausting. I find myself tense and edgy as a result, quick to react instead of thoughtfully respond. It keeps me in a triggered state. It keeps me STRESSED.

    Chronic stress, or being in a constant state of fight or flight, can have negative effects on our immune system, digestive function, blood sugar, blood pressure, reproductive organs, decision-making ability, empathy, and so much more!

    However, a regular practice of breathwork (deep intentional breathing) has been proven, time and time again, to take our body out of chronic “fight or flight” and straight into “rest and digest” mode. When we are only taking short, shallow breathes through the mouth, we perpetuate that stressed state. I’ve recently found that wearing a mask for a long time disrupts my breathing. I start breathing through my mouth more and I begin to feel a little panicked. I know that’s no bueno for my overall health.

    If you could do JUST ONE THING for your health today, can you promise me you will take a few deep breaths?  As you may know, I’m a big fan of the simple 4-7-8 approach. Breathe in through your nose for 4 seconds, hold for 7, and out through your mouth for 8. Repeat two to three times. There are excellent apps to help get you started in a regular breathing practice as well, from Headspace to Insight Timer, to faith-based apps like One Minute Pause and Abide.

    For more on the importance of deep breathing and how to incoporate it into your daily life, check out my video below!

    Normalizing Mental Health Care with #SameHere

    What do you do when your mental health is suffering and nothing you try helps? Are there options beyond the traditional treatment plans? Where can you find support?

    #SameHere is an organization founded by Eric Kussin after he experienced 2 and a half years of suffering from a mental health crisis that briefly interrupted his career as a sports executive.

    In this episode, you’ll learn Eric’s story in detail, and you’ll also hear from psychiatrist Dr. Andrew Pleener, who is the leader of the Same Here Psych Alliance and advocates for multiple healing modalities when it comes to psychiatry.

    Listen here or listen and subscribe wherever you get your podcasts!

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    Key Topics:

    • Eric’s story and how he got to the root of his issues after digging through his trauma
    • How mental health is a continuum and the problem with using phrases like “stop the stigma”
    • The non-medication healing modalities that Same Here brings awareness to
    • The STARR exercises that improve mental fitness, as the “gym for the brain”
    • The importance of creating community support and awareness for mental health
    • Why you can’t use the same tool over and over to improve mental health – you need more!
    • Mental health treatment shouldn’t be a one size fits all plan.
    • The work Same Here is doing with schools and businesses
    • How you can get involved

    To learn more, go to https://samehereglobal.org

    Follow on Twitter: @samehere_global

    Follow on Instagram: @samehere_global

    Thanks to PTSD, I’ll Never Be a Hero

    Thanks to Post-traumatic Stress Disorder, I’ll never be a hero.

    I want to. I’d like to think that I’m a person of action, and that if I witness a dangerous event I’ll jump right into rescue mode. I’m a nice woman, and I like helping.

    But I can’t. Trauma keeps me from moving. Trauma keeps me frozen in place, dissociating myself from reality, stuck to the floor in cement boots.

    I taught English for 11 years, so looking back, I’m glad the topic of “disaster response time” wasn’t a job interview question. I wouldn’t have passed to the next level of interviews, that’s for sure.

    I remember once when I worked at a middle school, a substitute teacher passed out in a classroom down the hall from me. I heard students running down the hallway, calling for the nurse. I peeked my head out the door, knowing I needed to check and see what was going on, knowing I needed to respond. But everything started moving in slow motion. I heard cries, I heard the words “CPR,” I saw others in action. But I was frozen. I couldn’t move.

    I was chained to the past.

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    I was 9 years old again, listening to the cries of my mother and grandmother as they try to revive my dying grandfather. I hear my grandma shout “No Freeman!” I watch him falling out of the car to the sidewalk and onto my front lawn. I watch them get out an epi pen, perform CPR, yelling for help.

    I watch his eyes roll back.

    Continue reading “Thanks to PTSD, I’ll Never Be a Hero”

    An Integrative Approach to Mental Health – Interview with Dr. Noshene Ranjbar

    The field of psychiatry is changing as new discoveries about the brain are made. There are many pioneers using evidence-based medicine to seek out different treatments beyond traditional methods and prescription medication. While meds are definitely helpful for some and are one helpful tool in the toolbox, according to Dr. Ranjbar, “we are asking them to do what they were not made to do.”

    img_9005Dr. Noshene Ranjbar is Harvard trained and board certified in General Psychiatry, Child and Adolescent Psychiatry, and Integrative Medicine. She serves as medical director of the Integrative Psychiatry Clinic at Banner – University of Arizona Medical Center in Tucson.

    In this episode we discuss the changes in mental health approaches in the last 20 years, how integrative psychiatry is different, nervous system dysfunction, common underlying issues that impact mental wellness, as well as Dr Ranjbar’s work with refugee and American Indian communities.

    Click here to listen on the show page or here on iTunes. Continue reading “An Integrative Approach to Mental Health – Interview with Dr. Noshene Ranjbar”

    How Food is Mood – Interview with Ali Miller, RD

    Ali Miller is a registered dietitian, integrative functional medicine practitioner, and author of Naturally Nourished, The Anti-Anxiety Diet, and The Anti-Anxiety Diet Cookbook.

    In this episode we discuss the concept of food as mood, how neurotransmitters play a role in gut health, and how your stress response affects your overall health – from mental wellness to reproductive function to immune health.

    She explains the 6 approaches she takes to restoring our bodies to their rightful state, how to biohack our bodies and create metabolic flexibility – and simple tools to reducing panic and anxiety during times of stress.

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    Key topics covered in this episode:

    • Blood sugar regulation is key to balancing mood.
    • The imbalance of our stress response in the HPA axis and how “the body has to feel safe to do well.”
    • Reduce inflammation, reset the microbiome, repair the gut lining, restore micronutrients, rebound the adrenal glands, and rebalance neurotransmitters.
    • What excessive screen time does for our dopamine.
    • How 90% of serotonin is produced in the gut and why probiotics can be nature’s Prozac.
    • Breath is the most powerful way to harness the HPA axis and how to use mantras.
    • How she uses a strategic ketogenic approach with her clients and the reasons it has been beneficial for so many of them.

    To download and listen to the full episode, click here. For the link to iTunes, click here.

    To learn more about Ali and her work, head to http://www.alimillerrd.com or check out her podcast at http://www.naturallynourishedrd.com.