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Decrease Stress & Anxiety from the Inside Out

Watch (sideways  - oops) Arbor Health co-founders, Dr. Zendi Moldenhauer and Amber Ratcliffe discuss simple things you can do at home to decrease stress & anxiety from the inside out.


Key takeaways from the video:

Things that drive higher stress and anxiety

  • Watching and listening to the news
  • Negative social media. Fear and anxiety are contagious (so are peace and love).
  • Self-isolation
  • Mindset
  • Lack of exercise
  • Lack of sleep

The body under stress

  • The mind-body connection: Your thoughts drive biochemical responses in the body and have tremendous power over our bodies. Negative thoughts are toxic to us, and thoughts of calm and gratitude have been shown to be healing.
  • Stress activates the parasympathetic nervous system
  • Impacts adrenal glands and hormones
  • Impacts gut and digestion, which impacts nutrient absorption and neurotransmitter production
  • Suppresses immune system

Things we can do to nourish and support our body

  • Adrenal support – L-Theanine, Daily Stress Support (Pure Encapsulations) or HPA Adapt (Integrative Therapeutics), Super Cortisol Support (NOW)
  • Digestive/Gut support – Digestive Enzymes and Betaine, Megaspore Probiotic, NOT Antacids
  • Immune support – Vitamin D, Zinc, Vitamin C such as Immune Support (Vital Nutrients), Pure Defense with NAC (Pure)
  • Brain/mood support – L-Theanine, Melatonin, GABA, 5-HTP, Power and Focus by Spectrum Needs, Calm and Cool (for kids – Spectrum Needs), Calm Needs (NeuroNeeds), B-Vitamin Complex
  • Multi-vitamin “One” (Pure) or “Two per Day” (Life Extension)

If you need to order supplements, you can visit our Fullscript Dispensary or contact us to place an order at [email protected]. Beware of online counterfeit supplements from unknown sources.

Practical things we can do to support the mind and calm the body

  • Start your day with a walk outside – breathe deeply, notice nature, try not to wear sunglasses.
  • Be present – notice the smell of your coffee, the warm fuzzy blanket, the sound of the birds chirping outside.
  • Ground yourself three times per day for 5-10 minutes – Heart Math, download an app like Calm, or Headspace, try Tapping (Emotional Freedom Technique) actually lowers cortisol levels
  • Stop inputting material that feeds negative thoughts. If you must, limit the news to 15 minutes per day. Read the news vs watch or listen. Stop interacting with negative social media. Reduce exposure to negative people.
  • Reduce the amount of time on digital devices if possible – they are very stimulating, and we want to be calming. Reading a book on paper, is different than reading social media or playing an action-packed game.
  • Input positive material for thoughts – start practicing gratitude – it boosts your immune system, journal with a focus on acknowledging and then releasing fears, be introspective and notice when feelings come up.
  • Work on Mindset – Start noticing your thoughts. Are the negative? Positive? For negative thoughts, practice flipping the paradigm by asking.
    • Is it true?
    • Is it absolutely true with 100% certainty?
    • How do I feel when I have the thought? Negative thoughts drive negative feelings, which drive negative decisions, which drive negative outcomes.
    • How would I feel if this wasn't true? And how would I behave?
    • State the opposite of the thought that is bothering you - flip it.
    • “I’m never going to feel better.” vs “I’m going to start feeling better today.” Focus on the feeling from the opposite perspective and start looking at what are the behaviors and decisions you can choose to start making that true. You will feel a profound shift in how you start to view the world and you will find solutions you wouldn’t have considered.
  • Neurofeedback – it is a non-drug solution that re-trains the brain.


Practical things we can do to feed our spirit

  • Creativity – learn a new skill, make something with your hands, create something of beauty for yourself or the world. Learn to make amazing French Bread (Amber’s favorite recipe – it is so easy!)
  • Connection
    • Choose to reach out to old friends, and family – even if you don’t feel like it.
    • Do something meaningful for another person – acts of service to others are a gift to yourself. Thank someone for being important in your life – send a card. Do a grocery run for someone who can’t. Pick up litter. Donate to the local foodbank. Make masks for others, etc.
  • Commune
    • Spend some quality time with yourself – sometimes you just need to get away from everyone. This is OK. Take a bath, go for a walk alone, take a drive by yourself. Being cooped up with your family can be overwhelming – ask for a break, ask for help.
    • Commune with your spiritual beliefs
    • Spend time in nature.

Final Thoughts

  • Flip the paradigm of the pandemic – Instead of “A horrible challenge” to “What if this is an opportunity in disguise”? An opportunity to be introspective about what is important to you, to rethink your habits, to reconnect with your family and with nature, an opportunity to be creative and learn something new.

If this resonates with you, request a free 20-minute consultation to see if Functional Medicine might be right for you.

This Website has been created to provide information about functional health care services and is for general informational purposes regarding functional health care that should never be construed as medical advice for any person, including patients of the Practice. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment.  Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.         



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