I've been noticing a huge shift lately in my patient's stress levels. I know that many people have been experiencing a lot of stress for the past decade at least, but now there seems to be more happening internally on a physical level.  It's as if our nervous systems have been holding it together for as long as possible, and now they can't anymore. (I can go into more detail about how I'm seeing this show up as changes in my patient's lab work results--perhaps in the next email.)

The physical manifestations I'm seeing are profound depression, fatigue and unbelievable anxiety. So many people seem to be getting caught in such a deep level of anxiety that they can't seem to see a light at the end of the tunnel, and this is a very scary place to get to.

We are closely intertwined beings of mind, body and spirit. The biochemistry behind all of this is mind boggling (pun intended!) and I work every day with patients to address these imbalances through hormone and neurotransmitter testing and balancing. But I also think that we need to recognize the mind/spirit part of ourselves, because we do, to some degree, have a choice regarding our experience of happiness.

If you can recognize early on that you are unhappy, you may be able to 'choose' a different way to think. The deeper into depression you go the harder this choice becomes, but please recognize that you have one, and try not to fall victim to a mind that is chemically imbalanced.  Thoughts influence your chemistry just as much as chemistry influences your thoughts.  Once you are in a state of depression/anxiety it becomes harder to pull yourself out, so prepare items ahead of time to focus your mind on something else.

I love gratitude lists, because the human mind cannot be in a state of anxiety and a state of gratitude at the same time! Make a list of maybe 100 things you are grateful for. It can be as seemingly insignificant as the air you are breathing, or as grand as the beautiful home you live in or the people who love you. All of us have something! Once you have your list of gratitudes, read it every day, maybe 2-3 times a day. If you feel yourself going into depression or anxiety over something, shift your mind to something you are grateful for.

Another thing I have noticed recently is that most of us seem to have a more difficult time relaxing. This continual stress mode keeps our nervous systems in the 'ON' position or sympathetic (fight or flight) state. The human body is designed to be in this phase of the nervous system perhaps 3-5% of the time during moments of survival, (like if we were being chased by a tiger or catching a turkey for food), then its meant to go into the parasympathetic system to relax, digest our food, and heal and repair cells. Now that we are spending most of our time in that fight-or-flight state, cells are having a harder time regenerating and tissues/systems break down more easily. How can our brains make happy, feel-good hormones when it thinks it's being chased by a tiger all the time?

So go on vacation, as often as you can! You don't have to leave your work or home to do this, as your mind doesn't know the difference between what you tell it is happening and what your eyes see is happening. This is how we've been able to train NASA astronauts to work in space before they go up there. The key is to make your mind believe it's on vacation.

Pick a place you love: the beach, the forest, your bedroom, a lovely city you can relax in...It doesn't even have to really exist, but make it real in your mind. Smell the smells! Hear the sounds! Taste it! Let your senses make it really real for you. Spend some time developing this place in your mind, then spend 3 minutes every morning and night just connecting to this beautiful, relaxing place. Don't spend too much time, or you'll come up with reasons why you can't do it.

Then, give yourself some kind of reminder so you will go there, in your mind, and spend 3 seconds (yes seconds!) every half hour throughout your day. You can place small sticky dots around your home or office, or perhaps use a gentle ringtone on your phone. Use some kind of cue so you will be reminded all throughout the day to go on a 3 second vacation, then focus on doing it as best you can. 

At first, you will have to train your mind to do it. Remember, it's stuck in fight-or-flight mode, so gently, lovingly remind your mind to go on vacation. After about 21 days it will be trained, and every time you hear that ringtone, you will begin to automatically relax!

Another great way to train your mind and help you relax is to meditate or engage in other contemplative practices like yoga or tai chi. We offer a great meditation class here at the clinic, which is perfect for beginners or those who have a hard time meditating regularly. We have a new session starting tonight, so scroll down for more information or give us a call if you'd like to register.

These are just a few tips that have helped many of my patients navigate depression and anxiety. If you find yourself in there and need more help, PLEASE seek medical attention. There are so many things that can be done to help.

Blessings and happy vacationing!