I Use Mindfulness Hacks to ‘Rewire My Brain’
By Jewel Kilcher.
Jewel On Living With A Mental Health Condition During A Pandemic |
Jewel also experiences a kind of “random, free-floating anxiety,” which she said she tackles by identifying the negative “gremlin voices” in her head that tell her she’s not enough. She then creates an “antidote thought” that’s an exact opposite of the thought that is plaguing her. She told HuffPost Life that tactic has helped her in moments of professional uncertainty.
As someone who has struggled with homelessness and agoraphobia, singer and songwriter Jewel has a keen understanding of anxiety. During a conversation with HuffPost Live about her new memoir, Never Broken, the artist offered a viewer her best advice for calming the mind when it feels out of sync.
For the “traumatic type of anxiety, where you’re actually gripped by panic attacks,” Jewel developed a visualization exercise that she said works like charm: “I pretend I’m in an ocean and it’s very stormy on the surface, and then I’ll sink down below the water and I’ll slow my breathing down and I’ll sink to the bottom.
And I’ll look back up to the stormy surface at the top, and I’ll notice the colors and I’ll notice the way the light is and I’ll notice how things are calmer. And when I watch what’s happening from a distance, I usually get a much better perspective on it, and my whole body will calm down.”
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“I started practicing mindfulness when I didn’t even know what the word was,” the Grammy-nominated vocalist exclusively told Us Weekly on Tuesday, August 21. “When I was about nine years old, my parents got divorced. My dad became an alcoholic which was trauma-triggering all the time, so I began to write and my anxiety calmed down.”
The songwriter, 47, who has been vocal about the hurdles she’s had to overcome in life — including being homeless at age 18 — says she realized early on that she had to learn healthy coping mechanisms to lessen her anxiety and turn her life around.
Keep calm and write on. For singer Jewel, putting her emotions on paper — first in a journal as a child and later for songs — has been key to maintaining a balanced mindset.
“I knew that if I didn’t learn a new emotional language.
I would be a statistic. I would repeat the cycle that I was raised by,” she reveals to Us. “So my life’s mission began to be, ‘How do I rewire my brain? How do I learn to be happy? Is it a learnable skill if I wasn’t taught it in my home?’”
One quote in particular really resonated with the “Foolish Games” songstress: “I began to really double down on a quote by Buddha: ‘Happiness doesn’t depend on who you are or what you have. It depends on what you think,’” she shares. “So I started deciding to see if I could turn my life around one thought at a time and I began developing these exercises for myself that calmed down my panic attacks, solved my anxiety and really started to rewire my brain. We curate what we eat, which is good. We curate what we wear and what we participate in buying, but we really don’t think about curating our thoughts and how that affects our health.”
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To share her “mindfulness skills” with others, the “Picking Up The Pieces” singer created Never Broken, a free online resource that offers exercises that can help calm the mind and reset negative thoughts. “They’re scientifically proven — a neuroscientist came and showed me why these exercises I invented when I was homeless work, which was amazing,” she says.
Besides writing down her feelings, Jewel says one super easy trick that you can do anywhere that takes only seconds is to execute is being grateful.
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“If you’re negative or if you’re anxious just stop, take a deep breath, think of something you’re genuinely grateful for,” she tells Us. “It sounds too easy to be true, but I was the most anxious when I was on a street corner with nothing and scared to death. I would force myself to be grateful for something — just taking a moment to genuinely feel grateful that I was at least still alive … and it was a sunny day and the sun was so beautiful on the leaves of a tree,” she shares. “It would instantly put me in what is called an expansive state and that can change all of the biochemicals in your brain.”
Learn about more wellness techniques at Kroger’s The Wellness Your Way festival, co-founded by Jewel, which will run from October 4 to 7 at the Duke Energy Convention Center in Cincinnati, Ohio.
Beauty is how you feel inside, and it is reflected in your eyes, beauty is not something physical…
Rising Back from the ashes.
Nutritional strategies to ease anxiety
By Uma Naidoo, MD, Contributor
According to the National Institute of Mental Health, anxiety disorders are the most common mental illness in the United States. That’s 40 million adults—18% of the population—who struggle with anxiety. Anxiety and depression often go hand in hand, with about half of those with depression also experiencing anxiety.
Specific therapies and medications can help relieve the burden of anxiety,
yet only about a third of people suffering from this condition seek treatment.
In my practice, part of what I discuss when explaining treatment options is the important role of diet in helping to manage anxiety.
In addition to healthy guidelines such as eating a balanced diet, drinking enough water to stay hydrated, and limiting or avoiding alcohol and caffeine, there are many other dietary considerations that can help relieve anxiety. For example, complex carbohydrates are metabolized more slowly and therefore help maintain a more even blood sugar level, which creates a calmer feeling.
A diet rich in whole grains, vegetables, and fruits is a healthier option than eating a lot of simple carbohydrates found in processed foods. When you eat is also important. Don’t skip meals. Doing so may result in drops in blood sugar that cause you to feel jittery, which may worsen underlying anxiety.
The gut-brain axis is also very important, since a large percentage (about 95%) of serotonin receptors are found in the lining of the gut. Research is examining the potential of probiotics for treating both anxiety and depression.
Make these foods a part of your anti-anxiety diet
You might be surprised to learn that specific foods have been shown to reduce anxiety. In mice, diets low in magnesium were found to increase anxiety-related behaviors. Foods naturally rich in magnesium may, therefore, help a person to feel calmer. Examples include leafy greens, such as spinach and Swiss chard. Other sources include legumes, nuts, seeds, and whole grains.
Foods rich in zinc such as oysters, cashews, liver, beef, and egg yolks have
been linked to lowered anxiety.
Other foods, including fatty fish like wild Alaskan salmon, contain omega-3 fatty acids. A study completed on medical students in 2011 was one of the first to show that omega-3s may help reduce anxiety. (This study used supplements containing omega-3 fatty acids). Prior to the study, omega-3 fatty acids had been linked to improving depression only.
A study in the journal Psychiatry Research suggested a link between probiotic foods and a lowering of social anxiety. Eating probiotic-rich foods such as pickles, sauerkraut, and kefir was linked with fewer symptoms.
Asparagus, known widely to be a healthy vegetable. Based on research, the Chinese government approved the use of an asparagus extract as a natural functional food and beverage ingredient due to its anti-anxiety properties.
Foods rich in B vitamins, such as avocado and almonds.
These “feel good” foods spur the release of neurotransmitters such as serotonin and dopamine. They are a safe and easy first step in managing anxiety.
Should antioxidants be included in your anti-anxiety diet?
Anxiety is thought to be correlated with a lowered total antioxidant state.
It stands to reason, therefore, that enhancing your diet with foods rich in antioxidants may help ease the symptoms of anxiety disorders. A 2010 study reviewed the antioxidant content of 3,100 foods, spices, herbs, beverages, and supplements. Foods designated as high in antioxidants by the USDA include:
Beans: Dried small red, Pinto, black, red kidney
Fruits: Apples (Gala, Granny Smith, Red Delicious), prunes, sweet cherries, plums, black plums
Berries: Blackberries, strawberries, cranberries, raspberries, blueberries
Nuts: Walnuts, pecans
Vegetables: Artichokes, kale, spinach, beets, broccoli
Spices with both antioxidant and anti-anxiety properties include turmeric (containing the active ingredient curcumin) and ginger.
Achieving better mental health through diet
Be sure to talk to your doctor if your anxiety symptoms are severe or last more than two weeks. But even if your doctor recommends medication or therapy for anxiety, it is still worth asking whether you might also have some success by adjusting your diet. While nutritional psychiatry is not a substitute for other treatments, the relationship between food, mood, and anxiety is garnering more and more attention. There is a growing body of evidence, and more research is needed to fully understand the role of nutritional psychiatry,
or as I prefer to call it, Psycho-Nutrition.
Tips to Manage Anxiety and Stress.
Generalized Anxiety Disorder (GAD)
Understanding GAD
Symptoms
Treatment
Tips to Manage Anxiety and Stress
Myths & Realities
Resources
Coping Strategies.
Try these when you’re feeling anxious or stressed:
Take a time-out. Practice yoga, listen to Jewel’s Playlist meditate, get a massage, or learn relaxation techniques. Stepping back from the problem helps clear your head.
Eat well-balanced meals. Do not skip any meals. Do keep healthful, energy-boosting snacks on hand.
Limit alcohol and caffeine, which can aggravate anxiety and trigger panic attacks.
Get enough sleep. When stressed, your body needs additional sleep and rest.
Exercise daily to help you feel good and maintain your health.
Check out the fitness tips below.
Take deep breaths. Inhale and exhale slowly.
Count to 10 slowly. Repeat, and count to 20 if necessary.
Do your best. Instead of aiming for perfection, which isn’t possible, be proud of however close you get.
Accept that you cannot control everything. Put your stress in perspective: Is it really as bad as you think?
Welcome humor. A good laugh goes a long way.
Maintain a positive attitude. Make an effort to replace negative thoughts with positive ones.
Get involved. Volunteer or find another way to be active in your community, which creates a support network and gives you a break from everyday stress.
Learn what triggers your anxiety. Is it work, family, school, or something else you can identify? Write in a journal when you’re feeling stressed or anxious, and look for a pattern.
Talk to someone. Tell friends and family you’re feeling overwhelmed, and let them know how they can help you. Talk to a physician or therapist for professional help.
The 15-Second Meditation That Helps Jewel Calm Her Panic Attacks | SELF
Fitness Tips: Stay Healthy, Manage Stress.
For the biggest benefits of exercise, try to include at least 2½ hours of moderate-intensity physical activity (e.g. brisk walking) each week, 1¼ hours of vigorous-intensity activity (such as jogging or swimming laps), or a combination of the two.
5 X 30: Jog, walk, bike, or dance three to five times a week for 30 minutes.
Set small daily goals and aim for daily consistency rather than perfect workouts. It’s better to walk every day for 15-20 minutes than to wait until the weekend for a three-hour fitness marathon. Lots of scientific data suggests that frequency is most important.
Find forms of exercise that are fun or enjoyable. Extroverted people often like classes and group activities. People who are more introverted often prefer solo pursuits.
Distract yourself with an iPod or other portable media player to download audiobooks, podcasts, or music. Many people find it’s more fun to exercise while listening to something they enjoy.
Recruit an “exercise buddy.” It’s often easier to stick to your exercise routine when you have to stay committed to a friend, partner, or colleague.
Be patient when you start a new exercise program. Most sedentary people require about four to eight weeks to feel coordinated and sufficiently in shape so that exercise feels easier.
Jewel – Who Will Save Your Soul (Official Music Video) – Bing video
3 Ways to Instant Calm.
1. Doodle
It may sound silly, but doodling gives your mind a much-needed break.
“It taps into the nonverbal, emotional part of our brain and can therefore promote creativity and release stressful emotions,” says art therapist Erica Curtis, who sits on the board of directors of the American Art Therapy Association.
2. Pack a snack attack
Keep a stash of foods loaded with mood- and energy-boosting B vitamins handy for that afternoon snack, recommends holistic health and nutrition counselor Melanie Smith of Yogaphoria. Almonds (a handful a day is good), low-fat milk, cottage cheese and broccoli are great options.
3. Relax your… tongue! Quick: Where’s your tongue?
Most likely, it’s resting on the roof of your closed mouth.
“Those contracted muscles restrict breathing and signal your nervous system that it’s under a threat,” says psychotherapist Eddie Reece. Try relaxing your tongue and jaw, allowing your tongue to hang out along your lower jaw.
Resources:
If you are the parent of a college-aged child with an anxiety disorder,
here are some tips to help with managing his or her anxiety.
Healing Anxiety, Depression and Unworthiness: 78 Brain-Changing Mindfulness & Yoga Practices:
by Mary Nurrie Stearns (Author)
Natural Remedies for Anxiety: 15 Ways to Relax Find Calm – Dr. Axe (draxe.com)
7 Ways to Calm Your Worried Mind and Reduce Anxiety | Psychology Today
Learn about some common anxiety myths and misconceptions
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