Anxiety

Positive Self – Talk

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Talking to mirrorWhat is Self – Talk?

Self – talk can be defined very simply, as talking to oneself either internally or externally. Unfortunately, many individuals speak to themselves in a negative way and do not realize it. Many speak such things to themselves as, “well that was stupid”, “how could I be such an idiot”, etc. This form of negative self – talk is not healthy, and can often contribute to and aggravate depression and anxiety. As such, it is important to consider what you are speaking to yourself, and adjust it to have a more positive connotation to it. When individuals engage in positive self – talk, it can have many positive effects including decreased anxiety, decreased depression, increased self- acceptance, increased self – esteem, increased resilience, and improved recovery following traumatic events. Speaking positive and loving words to oneself can often seem weird and be challenging initially, but can begin the steps necessary to recovery from various health concerns. Sometimes you have to “fake it until you make it”. Below, are provided for you various positive affirmations that you can begin speaking to yourself. Choose the ones that you feel you are in most need of hearing, and speak these to yourself at least once per day.

Different Positive Self – Talk Affirmations

The following is a list of different affirmations that you can begin speaking to yourself daily or whenever you need to hear love and encouragement from yourself.

“I am fearfully and wonderfully-made.”

“I am a unique person.”

“I am created an original person.”

“I am created for a specific purpose.”

“I will find my purpose and fulfill it.”

“I will not settle for copy status.”

“I was created to live in wholeness.”

“I am superior, not inferior.”

“I am efficient, not deficient.”

“I am effective, not ineffective.”

“I am competent, not incompetent.”

“I am not my mistakes, I am a competent person.”

“I am sufficient, not insufficient.”

“I am uncommon, not common.”

“I will not be afraid of the day I have never seen.”

“I will not allow fear to rob me of my purpose.”

“I will not condemn myself if I make a mistake.”

“I will find, accept, and work my purpose.”

“I will make right choices but things may never work the way I want them to.”

“Shame and inferiority will not defeat my purpose.”

“I am created to be an answer and I will be.”

“I do not have to let my emotions control me.”

“I am in control of my emotions.”

“I am good enough.”

“I am strong, confident, capable, and able.”

Have you benefitted from reading this blog? Know someone that would benefit as well? Share, Like, Comment, or Tweet this article, and let me know what you think.

Some of the information provided above may not be appropriate for everyone, please consult with your doctor before trying any of the above. If you are interested in Naturopathic Medicine and wanting a different approach to your health care needs, please book an appointment with Elisha Cook at the RSNC (416-498-9763), and let me help you achieve your health goals.

 

Naturopathic Approaches for Depression

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Depression - Narrative photoDepression can be a very crippling condition to experience despite it being classified as a mental health condition. However, there are treatments that can help, that can be provided through your naturopathic doctor. A Naturopathic doctor can use the following therapies to achieve therapeutic benefits in depression:

  • Traditional Chinese Medicine and Acupuncture
  • Botanical Medicine
  • Nutrition, Diet and Lifestyle
  • Hydrotherapy
  • Homeopathy
  • Physical Medicine

Ultimately, the goal of treatment will be to treat the root cause of disease. This will be different for each individual based on the cause of depression for that specific individual, eg nutrient deficiency vs. grief. As a result, the following list offers examples as to what goals might be developed for a treatment plan for an individual:

  • Correct for deficiencies
  • Reduce stress or Improve stress management
  • Improve coping mechanisms
  • Improve mood
  • Alter lifestyle and diet to increase mood and reduce stress
  • Improve gut microbiology and digestion

How can Traditional Chinese Medicine (TCM) help?

TCM views the body differently than western medicine. TCM theory suggests that when there is an imbalance in the body system, disease manifests. Each “organ” is associated with an emotion: Heart with joy and is the center of one’s personality, liver with anger, spleen with worry, lungs with grief, and kidneys with fear. As one can see, all of these organs could play a part in depression, and so, individual cases are taken, and the root cause is determined. Once a specific diagnosis is made, a treatment plan is created, and may involve using acupuncture, herbal formulas, diet, or lifestyle, all with the purpose of bringing the body back into a state of balance.

Specifically regarding acupuncture, acupuncture has been shown in some studies to be beneficial for depression and decreasing symptoms associated with depression. The following link offers one such study where benefits were received from acupuncture. http://www.i-healthbenelux.nl/pages/comp.concept/Clin_Psychiatry_2006.pdf

How can Botanical Medicine help?

Botanical formulas have similar effects to medications, often without the side effects, however this is not true for all herbs and plants. Specific herbs or plants will be selected based on their properties and combined based on the specific individual’s presentation of depression. For example, one person may need help with sleep, where as one may need help with stress, both in combination with needing help with mood. Some beneficial properties that some useful herbs may have include: nervine, anti – depressant effect, sedative and adaptogenic.

There are several plants that have more research behind them in regards to their use in depression, but other plants exist that are effective as well. Research has shown that such plants are beneficial for various degrees of depression. The following link offers one such study where the benefits of various plants were outlined: http://www.europeanneuropsychopharmacology.com/article/S0924-977X(11)00071-X/abstract

How can Nutrition and Diet help?

Depression can be aggravated or caused by various nutritional deficiencies. Therefore, it may be necessary to correct for these deficiencies in order to treat the root cause of the depression. In addition, various changes to one’s diet can help to improve mood and decrease inflammation (and thereby decrease inflammation in the body, which may contribute to the depression). Based on your specific case, several classes of action may be recommended for you, and thus foods or supplements recommended. These actions might include: anti-oxidant, mood – boosting, or anti – inflammatory.

Research has shown that not only are nutritional deficiencies associated with depressive symptoms, but specific dietary patterns can be associated with depression. For example, diets that were higher in fruits and vegetables were associated with less depressive symptoms, where as diets that were deemed lower in fruits and vegetables were more likely to be associated with depression (http://www.biomedcentral.com/content/pdf/1475-2891-8-31.pdf).

How can Hydrotherapy help?

Hydrotherapy involves alternating hot and cold water applications to achieve the following goals: promote detoxification and relaxation, increase circulation, improve immune system functioning, promote digestion, and decrease pain. Based on all of the following actions, hydrotherapy could be beneficial for depression based on different root causes. For example, if an individual is depressed because they are stressed, hydrotherapy may be beneficial by helping the individual to relax.

Hydrotherapy can be performed via a number of methods: constitutional hydrotherapy, sauna, peat bath, Epsom salt baths, or alternating hot and cold showers. These therapies may not be available at every naturopathic doctor’s clinic, but if you are interested in these therapies, they can be performed by myself, Elisha Cook, at the Robert Schad Naturopathic Clinic (416-498-9763).

Very little evidence has surfaced for the efficacy of hydrotherapy to treat depression, however, the research that has surfaced has been quite promising. The article link provided below shows a study where depressed patients were given hydrotherapy treatments ending in cold (most hydrotherapy ends in cold for approximately 30 seconds), that caused anti – depressive effects soon following treatment (http://www.sciencedirect.com/science/article/pii/S030698770700566X).

How can Homeopathy help?

Homeopathy is an energy medicine that involves finite doses of a substance that are diluted in water, which amount to a higher therapeutic dose overall. In this form of medicine, individualized remedies are chosen based on the individual’s specific symptoms and presentation. Each person requires a different remedy based on their unique presentation. Homeopathy does not interact with any medications, making it quite useful especially if you are taking other medications.

In recent studies, homeopathy has been shown to be just as effective as anti – depressant medication in the relief of depressive symptoms. In addition, other studies have shown homeopathy to be 58% effective (http://www.readcube.com/articles/10.1111%2Fj.20427166.2012.01163_5.x?r3_referer=wol&show_checkout=1).

How can Physical Medicine help?

Physical medicine involves a number of different potential therapies. These therapies might include massage, naturopathic manipulation, ultrasound, laser therapy, electroacupuncture, or Gua Sha. The general effect of these therapies includes relaxation, increased circulation, decreased pain, and decreased inflammation. Similar to what was mentioned above, depression may be decreased or alleviated based on these potential effects.

Research has shown that patients with depression may benefit from massage therapy (http://journals.lww.com/jnrtwna/Abstract/2004/03000/The_Effect_of_Acupressure_With_Massage_on_Fatigue.7.aspx).

How can Lifestyle changes help?

Various lifestyle factors can play a role in depression. By improving sleep, exercise, scheduling, and stress management, it is possible that some individuals may have reduced depressive episodes. In addition, the way that an individual thinks can influence mood. By addressing negative thought patterns, poor sleep patterns, lack of exercise, or stress management concerns, one may experience decreased depressive episodes. Naturopathic doctors are trained to help individuals through lifestyle counselling, and can use methods use as motivational interviewing or cognitive behavioural therapy to do so.

Research is quite extensive regarding exercise and its benefit on depression. Even as little as two times per week has been shown to benefit depression (http://condor.depaul.edu/hstein/NEMSSAH.pdf).

Have you benefitted from reading this blog? Know someone that would benefit as well? Share, Like, Comment, or Tweet this article, and let me know what you think.

Some of the information provided above may not be appropriate for everyone, please consult with your doctor before trying any of the above. If you are interested in Naturopathic Medicine and wanting a different approach to your health care needs, please book an appointment with Elisha Cook at the RSNC (416-498-9763), and let me help you achieve your health goals.

 

Naturopathic Approaches for Stress

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Grunge image of a stressed overworked man studyingStress is a very common “condition” to experience that can often lead to a variety of different health conditions, both physical and mental in nature. However, there are treatments that can help, that can be provided through your naturopathic doctor. A naturopathic doctor can use the following therapies to achieve therapeutic benefits in stress: Traditional Chinese Medicine and Acupuncture, Botanical Medicine, Nutrition, Diet and Lifestyle, Hydrotherapy, Homeopathy, and Physical Medicine.

Ultimately, the goal of treatment will be to treat the root cause of the stress. Though your naturopathic doctor cannot provide you with money, vacations, etc., they can help you to better cope with your stress. Some individuals may also have a root cause to their stress that could be easily addressed by a naturopathic doctor’s approach to treating the root cause of disease (e.g. if you are stressed because you are in pain all of the time). Thus, the approach to each individual will be different based on the root cause of your stress. As a result, the following list offers examples as to what goals might be developed for a treatment plan for an individual:

  • Correct for deficiencies
  • Reduce stress or Improve stress management
  • Improve coping mechanisms
  • Improve mood
  • Alter lifestyle and diet to increase mood and reduce stress
  • Improve gut microbiology and digestion

How can Traditional Chinese Medicine (TCM) help?

TCM views the body differently than western medicine. TCM theory suggests that when there is an imbalance in the body system, disease manifests. Each “organ” is associated with an emotion: Heart with joy and is the center of one’s personality, liver with anger, spleen with worry, lungs with grief, and kidneys with fear. As one can see, all of these organs could play a part in stress, and so, individual cases are taken, and the root cause is determined. Once a specific diagnosis is made, a treatment plan is created, and may involve using acupuncture, herbal formulas, diet, or lifestyle, all with the purpose of bringing the body back into a state of balance.

Specifically regarding acupuncture, acupuncture has been shown in some studies to be beneficial for Post – Traumatic Stress Disorder (PTSD) in helping to decrease the symptoms associated with it, for up to 3 months following treatment (http://journals.lww.com/jonmd/Abstract/2007/06000/Acupuncture_for_Posttraumatic_Stress_Disorder__A.7.aspx). Some would even argue that acupuncture specifically can be a relaxing experience, and thus help with stress.

How can Botanical Medicine help?

Botanical formulas have similar effects to medications, often without the side effects, however this is not true for all herbs and plants. Specific herbs or plants will be selected based on their properties and combined based on the specific individual’s presentation and symptoms associated with their stress. For example, one person may need help with sleep, where as one may need help with low mood, both in combination with needing help with coping with their stress. Some beneficial properties that some useful herbs may have include: nervine, anti – depressant effect, sedative and adaptogenic.

Specifically in research, one such example of a botanical that might be used for stress is Rhodiola. In the research, Rhodiola has been used to help individuals in stressful situations to function more effectively. In one particular study, students took Rhodiola prior to being examined, and found that concentration was better, and physical and mental fatigue was much less (http://www.sciencedirect.com/science/article/pii/S0944711300800781).

How can Nutrition and Diet help?

Stress can be severely impacted by one’s diet. In addition, the many ill health effects that can be caused by stress can be caused by poor diet, if not aggravated by it. For example, depression can be aggravated or caused by various nutritional deficiencies. Based on your individual needs, a naturopathic doctor will help you to improve your diet in order to help treat any root causes of stress, as well as prevent ill health effects.

In addition, stress can often cause changes in one’s eating habits, e.g. eating more or less in general, eating more processed foods, etc. This can further aggravate stress and increase it overall (http://www.sciencedirect.com/science/article/pii/S0193953X14000768). A naturopathic doctor can help you to develop a diet that best suits your individual needs, including developing strategies to motivate you to eat a proper diet. In addition, they can correct for any nutritional deficiencies that may be aggravating your stress and overall health.

How can Hydrotherapy help?

Hydrotherapy involves alternating hot and cold water applications to achieve the following goals: promote detoxification and relaxation, increase circulation, improve immune system functioning, promote digestion, and decrease pain. Based on all of the following actions, hydrotherapy could be beneficial for stress based on the different root causes. For example, if an individual is stressed because they are in pain, hydrotherapy may be beneficial by helping to decrease the individual’s pain. An example of this can be seen in studies for hydrotherapy during labour. The hydrotherapy treatments caused a decrease in pain and anxiety, as well as caused an increase in relaxation (http://brn.sagepub.com/content/early/2010/03/29/1099800410361535.abstract).

Hydrotherapy can be performed via a number of methods: constitutional hydrotherapy, sauna, peat bath, Epsom salt baths, or alternating hot and cold showers. These therapies may not be available at every naturopathic doctor’s clinic, but if you are interested in these therapies, they can be performed by myself, Elisha Cook, at the Robert Schad Naturopathic Clinic (416-498-9763).

How can Homeopathy help?

Homeopathy is an energy medicine that involves finite doses of a substance that are diluted in water, which amount to a higher therapeutic dose overall. In this form of medicine, individualized remedies are chosen based on the individual’s specific symptoms and presentation. Each person requires a different remedy based on their unique presentation. Homeopathy does not interact with any medications, making it quite useful especially if you are taking other medications.

Homeopathy is challenging to study in research, but research does exist. In one particular study, homeopathy was used for various psychiatry conditions including anxiety, stress, fibromyalgia, chronic fatigue syndrome, and depression. In the study, the results were not as beneficial for stress or anxiety in general, but proved to be effective for fibromyalgia and chronic fatigue syndrome (which can often cause individuals to become stressed) (http://europepmc.org/abstract/MED/21733480).

How can Physical Medicine help?

Physical medicine involves a number of different potential therapies. These therapies might include massage, naturopathic manipulation, ultrasound, laser therapy, electroacupuncture, or Gua Sha. The general effect of these therapies includes relaxation, increased circulation, decreased pain, and decreased inflammation. Similar to what was mentioned above, stress may be decreased or alleviated based on these potential effects.

Research has shown that patients undergoing cancer treatment may benefit from massage therapy by helping them to experience less stress as well as having decrease stress hormone circulating (http://link.springer.com/article/10.1007/s00737-009-0143-9).

How can Lifestyle changes help?

Various lifestyle factors can play a role in stress. By improving sleep, exercise, scheduling, and coping mechanisms, it is possible that some individuals may have reduced stress, and stressful experiences in general. In addition, the way that an individual thinks can influence stress significantly. By addressing negative thought patterns, poor sleep patterns, lack of exercise, or coping mechanisms, one may have decreased stressful experiences overall. Naturopathic doctors are trained to help individuals through lifestyle counselling, and can use methods use as motivational interviewing or cognitive behavioural therapy to do so.

Research has demonstrated that sleep can have a significant impact on one’s stress response. For example, individuals who had better sleep, were less likely to experience stress (http://psycnet.apa.org/journals/hea/26/3/288/).

Have you benefitted from reading this blog? Know someone that would benefit as well? Share, Like, Comment, or Tweet this article, and let me know what you think.

Some of the information provided above may not be appropriate for everyone, please consult with your doctor before trying any of the above. If you are interested in Naturopathic Medicine and wanting a different approach to your health care needs, please book an appointment with Elisha Cook at the RSNC (416-498-9763), and let me help you achieve your health goals.

 

Your Mind and Your Brain: What you did not know

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Abstract light human brain, vector illustrationRecently, I had the privilege of attending a conference where the guest speaker was Dr. Caroline Leaf, whom happens to be a cognitive neuroscientist. There were quite a few take home messages that I received from listening to her, that I have summarized into 5 key points, that I wanted to share with you, my readers:

  1. You are Fearfully and Wonderfully Made.

Your body is a wonderful, amazing piece of machinery that has the capacity for health and wholeness. You are unique and there is no one like you. Embrace this, and embrace who you are and who you were created to be.

  1. You have a great gift

Though most people might think that this strictly means talents, it actually doesn’t. Yes we all have skills and abilities that are wonderful and unique, but we also have a great gift within us which is the gift of choice. You have a choice as to whether you live your life happy or sad. Some people might immediately start to think “You have no idea what it is like to be me or live in my shoes.” And you are absolutely right, but you have a choice. You can choose to be sad, angry, envious, etc.; or you can choose to step out from your circumstances and choose to be happy, loving, caring, compassionate, and whole. No one said this was easy, or that it could be done overnight. But you do not have to wake up and be depressed just because you feel depressed. As Dr. Caroline Leaf eloquently put it, “Your mind contributes to the cause and healing of what ales you.”

  1. Negative Thoughts can be Destructive, Positive Thoughts can be Protective

Not only do negative thoughts lower your self-confidence and make you feel angry, depressed, or anxious; but they can also be physically destructive. Negative thoughts can cause inflammation in the brain (which could transcend to the body) and also cause destruction and decreased connection of brain cells. Positive thoughts have the benefit of not only making you feel better, but also of protecting your brain from damage, as well as causing the growth and increased connection between brain cells.

  1. Your Thoughts can Impact Others

Your thoughts have great potential beyond yourself. This can be explained through research in Quantum Physics (stay with me, I will not go into it too much). Basically, the way you act and think impacts those around you (and even those not around you). Quantum physics explains that basically time and space are endless, and our mind and thoughts are able to reach across this expanse, and impact one another, because of this common connection that we each possess. As a result, if we are angry, bitter, and ungrateful; this not only affects our bodies, but can also impact others.

  1. Stress is not the Enemy

Many people think that stress is a bad thing. This is actually not quite true. It is actually how we respond to stress that is either beneficial or destructive. If you remain positive in the face of struggles and stress, you are more likely to live longer according to recent research. On the other hand, if you tend to be negative in regards to your stress, you are more likely to die early.

The bottom line is, don’t you owe it to yourself to start changing your thinking? You do not have to continue to live in the critical mindset that you may have, and you can choose to change your thoughts and perceptions to those that will be health promoting.

Have you benefitted from reading this blog? Know someone that would benefit as well? Share, Like, Comment, or Tweet this article, and let me know what you think.

Some of the information provided above may not be appropriate for everyone, please consult with your doctor before trying any of the above. If you are interested in Naturopathic Medicine and wanting a different approach to your health care needs, please book an appointment with Elisha Cook at the RSNC today and let me help you achieve your health goals.