Part II: The Power of Collective Benefits for Anxiety & ADHD

In Part I we discussed how if everything you do maybe just works a little bit for you, this translates into a really big benefit. Huge actually in the aggregate, in the collective sense.

Remember some points from the last episode, such as:

Not everything works all the time

Not everything is noticeable all the time.

Many small effects add up over time.
Sometimes the effects are more noticeable, sometimes less

Taken together, many small effects = a large effect for your recovery from stress, anxiety and ADHD.

We discussed a number of techniques that you could use, that have been shared throughout our various podcast episodes, videos, and newsletter, etc. Today we want to share some more.

Pick your preferred option to listen below:

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Okay let’s get started with the first one: Cognitive Behavioral Therapy (CBT)
CBT allows you to examine your own thoughts to locate “cognitive distortions” when feeling anxious or depressed. This is a huge benefit for people, because by reviewing their thoughts, people can usually uncover the distortion(s) without too much effort. Once the distortions have been pin pointed, a new thought or series of thoughts can then be substituted in their place. We provide a tonne of resources on CBT on our website and various material. This was so helpful for me.
Eating a Good Diet

A. foods lower in carbohydrates (than the TYPICAL Western diet) – PARTICULARLY LOW IN CARBOHYDRATES WITH A HIGH GLYCEMIC LOAD,
and
B. foods lower in sugar.

You see a carbohydrate rich meal with a high glycemic load will produce a greater spike in energy because of a more dramatic blood sugar response; HOWEVER this spike is followed by a more dramatic drop in blood sugar – referred to as a crash.

This crash makes you feel lethargic and hungrier. Obviously, such a crash is not desired.

Glycemic load takes into account both a carbohydrate’s glycemic index as well as how many carbohydrates are contained in a typical portion. This is a better predictor of how high your blood sugar is raised because it is more geared towards how much of the carbohyhdrate you are likely to eat. So for example carrots are high on the glycemic index but low in glycemic load because of the portions one would typically consume, same for strawberries for example. Spending some time learning about the glycemic response of various foods can be really helpful.

We have done an article/podcast/video on this topic

Getting Enough Sleep

The Division of Sleep Medicine at Harvard Medical School says in its article Sleep and Mood:
“Studies have shown that even partial sleep deprivation has a significant effect on mood….”
Anxiety increases agitation and arousal, which makes it hard to sleep. Stress also affects sleep by making the body aroused, awake, and alert. People who are under constant stress or who have abnormally exaggerated responses to stress tend to have sleep problems.”

You see: Lack of sleep can elevate the body’s production of stress hormones, affecting mood, creating or worsening depression, raise blood pressure and boost blood levels of substances that are responsible for increasing inflammation in the body.

There is research showing subjects who lacked sleep ended up eating more. Sleep deprivation can affect hormones which regulate appetite control.

However, addressing sleep problems makes a difference.

Even if you do not have underlying sleep problems per se, taking steps to ensure adequate sleep can lead to improved mood and well-being.
We have done an article/podcast/video on this topic

Music for relaxation, motivation or focus

A team led by Prof. Daniel J. Levitin of McGill University’s Psychology Department has been able to show that playing and listening to music has clear benefits for both mental and physical health.
Professor Levitan indicates “But even more importantly, we were able to document the neurochemical mechanisms by which music has an effect in four domains: management of mood, stress, immunity and as an aid to social bonding.”

This work consisted of a review of 400 papers on the subject of the neurochemistry of music. Some key findings with regard to the benefits of music were
• improving the body’s immune system function
• reducing levels of stress
• found to be more effective than prescription drugs in reducing anxiety prior to surgery.

Actually one modality of wellness is called Music Therapy.
For more information, we have done an article/podcast/video on this topic

Again, as we said in the last episode. you do not have to spend a lot of time on any individual technique each day. You can do a little bit on each one or not do each thing every day. It’s up to you. They key is establishing a schedule of regularly doing them though, that works for you.

If you knew the synergistic benefit, I think you’d find the little bit of time you’d need to do each one.  As I’ve said before: I believe that the best approach for recovery from and panic attacks is an holistic approach.  That is, by using an all-encompassing approach you can address all aspects of your recovery. I’m not talking about something far out there…But there really are many other techniques for anxiety.  Click here to subscribe to our free newsletter.