Depression

Anxiety: Defined, Signs and Symptoms, and Who can Help

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I must caution you before you read this article that this is not meant to replace the advise of a health care provider and should not be used as such. If you have any of the following symptoms or concerns seek help.

Anxiety Defined

Anxiety can be very crippling for many individuals. It can lead to many doctors visits and much time off from school or work. Anxiety can cause one to be avoidant and often lead to other mental health disorders such as depression.

Before one can really appreciate how anxiety can impact an individual, one needs to understand how it is clinically defined. Anxiety is clinically defined as excessive worry (that is difficult to control) occurring more days than not, regarding several events or activities. The anxiety is deemed clinically relevant when it impedes your activity of daily living in any way shape or form, thus causing distress, and cannot be explained by other diagnosis’ or diseases. In other words, it is your health care team’s job to investigate your symptoms and determine if they can be explained by any other means i.e. heart racing due to arrhythmia.

Below I have provided some surprising yet possible signs and symptoms of anxiety. Look out for them, and if you feel that this may be you seek help (also provided below).

Signs and Symptoms of Anxiety:

  • Avoidance behaviors
    • Avoidance of activities may be subtle
    • Limited interpersonal relationships
    • Procrastination
    • Non-assertive in new situations
  • Emotional
    • Nervousness
    • Irritability
    • Dread
    • Insomnia
    • Exaggerated startle response
    • Easily distracted and Unable to concentrate
    • Scanning or vigilance
  • Musculoskeletal
    • Muscle twitching
    • Restlessness
    • Shakiness
    • Fatigue
    • Muscle aches or tension
    • Numbness
  • Cardiopulmonary symptoms
    • Racing Heart
    • Shortness of breath
    • Difficulty breathing especially with exertion
    • Chest pain
    • Sweating palms
    • Cold palms
    • Excessive sweating
  • Gastrointestinal and Genitourinary symptoms
    • Choking sensation
    • Difficulty swallowing
    • Heartburn or GERD
    • Nausea or vomiting
    • Abdominal pain
    • Anorexia
    • Diarrhea
    • Constipation
    • Frequent urination
  • Neurologic symptoms
    • Dizziness
    • Light headedness or faintness
    • Headaches
    • Tremors

Seek Help

Many different resources are available within a community to help those struggling with anxiety. I have chosen to focus on my community in general, but many of these can be transferred between counties. Many of the organizations below may seem irrelevant, but it can be relevant depending on the cause of your anxiety.

  • Any health care provider on your “personal team” i.e. your medical doctor, naturopathic doctor, nurse practitioner, counsellor, psychiatrist etc.
  • Canadian Mental Health Association Woodstock Branch: 519-539-8342 or 1-877-339-8342
  • Oxford Domestic Assault Review Team: 519-421-0383
  • Addictions Services via Woodstock and area community health center: 519-673-3242 ext 222
  • Addictions Services of Thames Valley: 519-673-3242
  • Kid’s Help Phone: 1-800-668-6888
  • Domestic Abuse Services Oxford: 519-539-4811 or 1-800-265-1938
  • Rape Crisis – Domestic Abuse Services Oxford: 519-539-4811 or 1-800-265-1938
  • Al-Anon Woodstock: 1-888-425-2666

Have you benefited 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, contact Dr. Elisha Cook ND by calling 519-537-7058 and book your appointment today!

 

Acupuncture Clinic – March 1, 2017

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acupunctureOn March 1, 2017, I am inviting any patients of mine who are interested in receiving acupuncture for a reduced rate to join me at the clinic for a “Acupuncture Clinic”! The only change is that the acupuncture will be in a group setting. You will not have any body part exposed that you do not feel comfortable with, but we do ask that you wear comfortable clothes that allow access to the shoulders and knees (in the event that the needles are put in these spots).

The acupuncture points that will be chosen for you will be based on either your previous treatment plan, or your Traditional Asian Medicine (TAM) diagnosis (based n the tongue and pulse).

If you have not had acupuncture before, are a patient of mine, and are wanting to try acupuncture, this a great opportunity to try it for a reduced price.  The price for the session is $25 (compared to $45), and allows the opportunity to make your health benefits for naturopathic or acupuncture coverage go a bit further this year.

When and Where:

March 1, 2017 from 5pm-7pm

Meyers Chiropractic and Health Specialists

338 Dundas St Suite 101

Woodstock ON

N4S 1B4

How to Prepare: 

Call 519-537-7058 to book your spot

Wear comfortable clothes that allow access to the shoulders and knees

Bring your headphones and music

Please note that this is on a first -come first -serve basis and is only open to patient’s of Dr. Elisha Cook ND. If you are not already a patient of Dr. Elisha Cook ND and would like to take part in this event, there is still time to become a patient. Book your initial appointment before March 1, 2017! For more information please call the clinic at 519-537-7058 or contact me personally.

We reserve the right to deny acupuncture treatment in the event that Dr. Cook determines that based on your medical history, that this treatment is not appropriate for you.

7 Tips to Stress-Less through the Holidays

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ornamentThe holidays can be a very happy time, but it can also be very stressful. Many times we have such high expectations for ourselves and others, and over book and stretch ourselves thin that we are left feeling not so great. It is my hope that these tips would come to mind in those stressful moments during the holidays and help you work through them.

  1. Pace Yourself

Many times we are rushing to get so many tasks done in a certain amount of time. If you are lucky, you get all of those tasks done, but find yourself feeling physically and mentally wore out. This can even lead to pain, fatigue, depression, anxiety, and ultimately stress. To avoid this, focus on one task at a time, take your time, and take breaks. I find it easier if I make a list of everything that has to get done (this may not work for everyone), and focus on the main things that need to get accomplished. I also consider what things I could realistically not do if it is going to compromise my own care.

  1. Focus on what you Can Control

Let’s face it, control is such a nice thing to have. When everything works out exactly how we want and everyone says exactly what we want them to, then we are calm, cool and collected. Life seldom works like this though. What I often work on with patients is the piece of control. It is a good thing that you do not have control over everything. You have enough things on your plate, you do not need to control more things. So, focus on the things you can control, and leave the rest and let it go. An example of focusing on something you can control is, if you are stressed out, do some deep breathing and focus on your breath. You can control your breath, you can control your actions, you can control your words, and you can control your thoughts. Please note that deep breathing is not for everyone and you should consult your health care provider to get instructions on how to perform it as it may aggravate certain situations.

  1. Don’t Over-commit

Part of the stress of holidays can come from promising to be at certain events and promising to make more than we can really afford time-wise. Make a plan as to where you need to go, space out travelling when possible, and opt for simpler things to bring for food. If you know you are going to have to travel multiple times in one day, opt for a food item you can purchase at the store, for example a veggie tray. Another option is to offer your time or a service if making something or bringing something is too much. It is also okay to say “No”. You are not saying “No” to the task, but you are saying “No” to wearing yourself too thin.

  1. Self – Care

Often during this season we justify that, “If I can just make it through Christmas, then I will start eating better and exercising again”. It is best to do the self – care as per usual and make sure to incorporate it as often as possible to prevent burn out or stress. Self-care also provides an opportunity to check in with yourself and make sure you are following the rest of the tips on this list.

  1. Make Realistic Expectations

This is not just for yourself, but for others as well. When we keep expectations to ourselves and expect people to hold up to that expectation, we can often set them up for failure and potentially cause an argument. With this being said, I do not mean you need to simply just tell everyone that you expect a 5 course meal that only Martha Steward would approve of. What is does mean is to be realistic and to acknowledge that we are all human and trying our best. This mind set is important when considering your own to-do list as well. You are human and trying your best. Set some more realistic expectations for yourself and check in, “Why am I stressing out? Is this a realistic expectation? Is it worth the stress?”.

  1. Budget

As soon as I mention budget, I know that some people are rolling their eyes or running for the hills. Budget does not just mean money, but also time. Again, be realistic with your time, and budget it accordingly. In addition, financial stress is one of the biggest stressors out there; so budget for the holidays, plan for it, save for it, and stick to your budget. Discuss financial decisions as a family, and do not make outrageous purchases without discussing with your spouse if that fits with both of your expectations and plans.

  1. Moderation

As always, moderation is important. Too much or too little of something may not be the best thing. Moderation can dive into the areas of meals, exercise, time, and even the amount of get-togethers. With meals in particular, make sure to portion yourself and not stray too much from your normal eating patterns. If you do, you may feel less than comfortable and this can even contribute to stress. When considering exercise, consider when we discussed self – care and making sure to incorporate that time for you. For time, again pace yourself, do not over-commit and say no when necessary.

Have you benefited 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, contact Dr. Elisha Cook ND by calling 519-537-7058 and book your appointment today!

 

Three Most Powerful Therapeutic Tools for Mental Health (in my opinion)

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Abstract light human brain, vector illustrationI am delayed in writing my blog because I wanted to have just the right timing. As some of you may know December 1 marks one year of official practice. I would like to take the time to reflect on three of the most powerful tools I have used and how they can help you get to where you want to go. I would also like to thank every patient that has walked through my doors. I have learned something from every person, and every story. I do not say this lightly and I truly mean it. It is through walking with each other that we ourselves can grow. Now, on to the three powerful therapeutic tools . . .

Control

Many people struggle with control and it can cause a lot of undo stress and anxiety. As some of my patients may know, having a type A personality can often result with these struggles with control. What I have found to be helpful is focusing on where your focus lies. If your focus is on what you cannot control, it can cause anxiety, fear, anger, and ultimately stress. However, if you focus on what you can control and shift your focus in these situations, it can help you to better manage these situations. A technique that I often use includes deep breathing and movement exercises (seat changes and hand washing). Control does not just stop here. Recognizing that you have the power to choose your mood should be a huge empowerment piece. You do not have to let your emotions dictate the day, but again shifting your focus can help (and yes I do recognize this is easier said than done, and some individuals may require further assistance in this area).

Positive Thinking

If you are a patient of mine, there is no doubt that you have heard about water, plants, crystal and sludge; and how our thoughts and words can either aid us or hinder us (i.e. Positive words cause crystallization on a molecular level where as negative words cause sludge). It is important to recognize that negative self-talk and thought is not without harm. Negative thought and talk can often lead to things such as increased blood pressure, stress, depression, anxiety, and inflammation – specifically in our neurons. When you have positive thought and talk, you can completely change not only your circumstances but how you feel about them. You can also decrease inflammation and make it easier to choose to be happy regardless of your situation.

Forgiveness

A lot of thinking begin to roll their eyes when I say the word forgiveness. However it is not always about forgiving someone else (though most of the time it can be), it can also mean forgiving ourselves. I find that more often than not there is an element of bitterness, anger, or resentment that people do not recognize is preventing them from having the life they want to have. In addition there are plenty of health effects that can manifest from an attitude of forgiveness (see my previous blog: https://www.plattsvilledoctor.ca/forgiveness-and-health/). If you are struggling with this, whether it is forgiving yourself or another, we can work on some exercises in my office that may help.

Have you benefited 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, contact Dr. Elisha Cook ND by calling 519-537-7058 and book your appointment today!