Five Ways to Feel Less Anxious and More Balanced

A version of this post first appeared here at Attorney at Work.

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In life, especially in some careers and homes, so much of what we must handle can be conflict-ridden, time-sensitive and serious. Add to that our political environment of hatred and our regular news cycle of death and destruction. Is it any wonder that so many of us suffer from depression and anxiety?

One way to combat anxiety and feelings of depression is to increase the levels of serotonin in the brain. Serotonin is a neurotransmitter, a kind of chemical messenger that helps the brain function. More specifically, serotonin is a “feel good” neurotransmitter and a mood stabilizer that boosts feelings of wellness and balance. When serotonin levels are optimal, you are able to think more clearly, act rather than react, and address stressful situations with calm and clarity. If you have low serotonin levels, you may suffer from anxiety, sleeplessness, depression, agitation or lack of focus.

There’s medication called SSRIs that increase levels of serotonin in the bram, and many of us take it. I took an SSRI for four years. Now that my circumstances are very different than when I started that medication, I wanted to try life without it. Note that I was always functioning and never had thoughts of harming myself, so this was a reasonable pursuit for me. If you are taking SSRIs or any other medication for anxiety or depression, do not stop your medication without discussing it with your doctor. Medication can be necessary for some people and some circumstances. 

I stopped by SSRI about a two months ago. The journey has not been easy. Fortunately, there are ways to naturally increase the serotonin levels in the brain to reduce the negative effects of low serotonin levels. By focusing on these, my life without an SSRI is working. Here are five ways to naturally increase serotonin levels.

1. A Healthy Diet

A healthy, balanced diet is important for optimal serotonin levels. In particular, fish, eggs, nuts and seeds, pineapples and complex carbohydrates (like fresh fruits and vegetables and whole grains) increase serotonin levels. It is also important to limit added sugars because sugar disrupts normal chemical reactions in the brain, which can inhibit serotonin processing and production. Supplement your healthy diet with B vitamins, fish oil, holy basil, rodiola and L-tyrosine, all of which help the brain produce more serotonin.

2. Exercise and Body Work

Exercise is medicine — not just for your body, but for your brain. The most effective way to increase serotonin levels is with exercise. There are no side effects, and it always works. As little as 30 minutes of brisk walking three times each week will help.

In addition, body work methods including massage, acupuncture, acupressure and reflexology relieve stress and boost serotonin levels.

3. Grabbing Sunlight

Many people suffer from seasonal affective disorder (SAD) in the winter months when there is much less sunlight. This is because the brain has less serotonin when there is less sunlight. Spend at least 15 minutes each day in the sun. Go for a walk before work or after lunch, or sit by a sunny window on the commuter train. You can also purchase a light box for your office or home.

4. Using Your Mind

Thinking about past happy experiences, or looking at photos of those experiences, can boost serotonin levels. The same is true for keeping a gratitude journal and daydreaming about happy times. Spending time with loved ones and doing talk therapy with a trusted therapist are also great ways to get out of your own head and allow serotonin in. And a regular meditation practice (as little as five minutes a day) gives the brain space to relax and produce serotonin.

5. Taking Two for Well-Being

Ideally, you’ll work the above tips into your daily and weekly life to increase and sustain your serotonin levels. But as a gift to yourself, try to take one day each month for a mental health day. As my friend Vanessa Price advised in “A Matter of Time,” take two days if you can. Use the first day to catch up on stuff. Don’t let your colleagues or clients

know you are working so that you have time to handle existing tasks without new tasks being added. Then use the second day as a true day off to boost your serotonin levels by finding some peace and mental clarity.

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Come Out & Play!

A version of this post first appeared here at Attorney at Work.

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We know that free-play is important to the development of children. But it’s also really important in the life of an adult. You may think that you don’t need to play, that you don’t have time to play, but there are good reasons to incorporate play into your life in order to be successful in life and in work.

What is play?

Brené Brown, researcher and author of Daring Greatly, describes play as anything that makes us lose track of time and self-consciousness. In other words, something that you experience as fun! Researcher Stuart Brown, MD (who is not related to Brené Brown), describes play as time spent without purpose. Unfortunately, I agree with Brené Brown, when she responds to this idea with “this sounds like the definition of an anxiety attack. I feel behind if I’m not using every last moment to be productive, whether that means working, cleaning the house or taking my son to baseball practice.” Agreed. I mean, I barely have time to do all the purposeful things I need to do. Why would I waste time doing something that has no purpose!? Because play is important.

1. The importance of play.

Play itself – meaning the activity in which you are engaging – need not have a purpose in the sense that it is not directly related to your productivity, not related to getting things done, and not related to achieving your financial or career goals. But it does have a purpose: creating the space in your mind where ideas can be born, perspective can improve, and the self is nurtured. In other words, play refreshes your mind and body, increases energy and prevents burnout, triggers creativity and innovation, and helps you see problems in new ways. But that’s not all.

2. Play is directly related to your success.

Research shows that “playing” relieves stress by triggering the release of endorphins, the body’s natural feel-good chemicals. As we know, success at work is highly dependent upon the quality of your work, not just the quantity. And the quality of work is dependent upon your well-being. So, ultimately, play is vitally important to your success, in life and in work.

3. Wanna come out and play?

Play is different for everyone. It should be something that you enjoy such that you lose track of time. It could be an organized sport, like basketball or tennis. Maybe it’s brain-games like chess, crossword puzzles, or Sudoku. It could be a creative endeavor like painting, drawing, or scrapbooking; or performing arts such as an improv or dance class. Or maybe it’s something that gets you moving but is more meditative, such as snorkeling, yoga, or hiking. The possibilities are endless.

4. Incorporate playfulness into your work.

Your work is serious, but that doesn’t mean that you need to be serious all the time, even in the office. When you hit a “glitch” in a matter or project, take some time out to “play” to reset your mind and come back with a fresh perspective on problem-solving. A small basketball hoop could help, or an air-hockey table in an extra conference room. Ask a colleague to join you, as playing with colleagues encourages teamwork and builds comradery.

5. But what if it’s been so long since you played that you can’t remember what you like to do for fun?

Never fear. Even if you haven’t engaged in an activity simply for the fun of it in a really long time, most likely there was a time in your past when you played. Think back to that time – maybe it was when you were a kid – and make a list of all the things you enjoyed back then. Which still sound appealing to you? Coloring? There are lots of great adult coloring books available. Playing pretend? Maybe try an acting class, or go see a play. Playing with your family pet? Perhaps volunteer at a local animal shelter. Photography? Pull that camera out and get out in the world and take some photos. Playing board games? Organize a monthly game night with friends. LEGOs? There are some seriously awesome LEGO sets available. Get creative. Try something you liked in the past, or try something new.

In the words of George Bernard Shaw, “We don’t stop playing because we grow old; we grow old because we stop playing.” When was the last time you played? No matter how long ago, make today the next time you play!

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Running Sucks Too… Initially

Earlier this week, I posted about how meditation sucks … initially. In other words, the process of meditating is really not enjoyable in the beginning, but it gets better when you stick with it, and even if it never feels good, you still reap the benefits of doing it anyway.

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Running is like that too. For me, at least the first half mile, and sometimes the first FULL mile, are really not enjoyable. I think all kinds of terrible thoughts, usually something like: running is dumb, why do I run, why am I doing this, I hate running, Patrick [my running coach] is crazy, etc. But, just like meditation, I keep doing it. And eventually, it starts to feel good. My mind relaxes and my body gets into a rhythm. Sometimes, the entire run feels bad. I can barely put one foot in front of the other. But, just like meditation, even when I “fail” at running, I reap the benefits by simply finishing the run, no matter the time it took or how it felt.

As Patrick would say, you can’t be a runner if you won’t agree to be uncomfortable sometimes. I think that’s true of life too: you can’t really live life if you can’t be uncomfortable sometimes.

If you haven’t tried running, give it a try. If you’re not in a place physically to run, start with walking. Find a buddy. Find a coach. Join a group. It could change your life for the better! xo

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Shifting Perspective for Happiness

I have a seven-year-old daughter. And while she is quite joyful, she’s also has a “glass half empty” personality. She could play 8 hours all day with her friends having the best time EVER, yet when it’s time to go home, she forgets all of it and it’s suddenly to worst day of her life!

I’m helping her learn to focus on the good, to shift her perspective. I have experience with this shift because I had to learn it myself. I tell her that her life will be much better, more enjoyable, and much less difficult if she can learn to switch her perspective.

I had to listen to my own advice today. It rained today, for a total of about 30 minutes. That’s all the rain forecasted for the entire day, and the sun is coming out as I write. I went for a run today, which took me 23 minutes. My 23 minute run was smack dab in the middle of the 30 minutes of rain.

So I DECIDED to look at it from a positive perspective. I could hcomplained. I could have decided not to run. But instead, I said: this is the reality. And I can do this even though this is not the reality I thought I wanted. So I ran in the pouring rain. And it was lovely. Seriously. It has been so hot and humid. The rain was like a cool shower for my entire run. Who knew I would enjoy running in the rain.

So I learned something by accepting reality. I experienced something new and I enjoyed it. It was a little thing today, but if I can take this knowledge with me when I face a bigger and more serious challenge, I might have a bigger positive experience and learn something even bigger!

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I was going to write but…

I was sitting down to write and a friend’s Instragram post popped up. It read:

LOG OUT

SHUT DOWN

DO YOGA

So I am. Maybe you can do the same. And I’ll be back here soon with more to say.

Take care of yourself! Xo

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Be Great: Learn to Relax

A longer version of this post (with 5 ways to relax) first appeared here at Attorney@Work.

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“Relax: re·lax (rəˈlaks/) v. make or become less tense or anxious.”Being tense and anxious can make you worried, uneasy, irritable, exhausted and even susceptible to illness, including diabetes, heart disease, obesity, gastrointestinal ailments and depression. And, as we all know, life is stressful and can make you unhappy.

So, We Must Learn to Relax

Clearly, relaxation is good for you. The benefits of lessening tension and anxiety are enormous. It makes you think more clearly, work more efficiently, handle stress better, and live as a nicer, happier and healthier person. Of course, a two-week vacation with no responsibilities and no calls from the office or home would be great. But be serious, that in itself would be stressful. What would be happening back at home and the office?!? A better idea is finding ways to relax, to rejuvenate both mind and body, with small amounts of time.

Meditation and yoga are two ways to take a “mini-vacation” with minimal time. Meditation and yoga allow you to control your mind and your thoughts, especially when you can’t control the other things happening in life. It helps relax your mind and body by focusing your thoughts on your breath during the practice and lowering the levels of the stress hormone Cortisol.

Ideally, you’d practice meditation and yoga every morning. Meditation can be easy to incorporate into your daily routine if you begin with breathing meditations, where you sit quietly and focus on your breath. Start with as little as two or three minutes a day. Or, if your mind tends to wander, try guided meditations where you are “talked” through the meditation so you can focus only on what the speaker is saying. Daily yoga may be more difficult to incorporate, so make it a weekly goal. If you can’t make it to a class, use an app such as Pocket Yoga. And if you only have five or 10 minutes, do a short series of sun salutations with focused breathing. You can search YouTube to learn sun salutations.

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New Month, New Focus: Being Great

It’s May. Springtime is finally here. This month, while I’ll continue my Earth Day projects, I’m focusing on Being Great. To me, that means being healthy, being present, participating in my community, nurturing my relationships, and contributing to others.

On Being Healthy: I started my health goals earlier this year in February, and took them up a notch last month by joining a small running (actually, jogging) club. We have a coach who sets individual schedules for us, and we check in each day via Messenger regarding our times and how we feel. What this has taught me is the importance of an accountability partner.

I don’t like running/jogging. But I’ve improved and jogged a 5k on Earth Day with my club members. I’ve run in the rain. I’ve run in the snow. I’ve run when I didn’t want and didn’t have time. Because I knew my accountability partners were doing it, so I couldn’t just shirk my duties.

Most people will let themselves down, but letting others down is less likely to happen. I’ll discuss my other health goals in later posts, and how you can achieve your goals too, but, as you think about your goals, also consider who would be a great accountability partner for you. It makes a world of difference if you have a friend on the journey with you.

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40 Days of Fitness: Days 34 & 33

So I’m taking the 40 Days of Fitness challenge and have been doing some form of fitness activity each day. Yesterday was busy and it was 1:00 am (which was actually today, but details!) before I got to my fitness activity. So I did about 10 minutes of static squats against the wall. It burned so that is a good sign. I intended to do Dr. Oz’s 7-Minute Workout yesterday, but didn’t get to it until today. I must say I was a bit skeptical, even after I watched the video. But tonight I did the exercises (at 7:30 pm, not 1:00 am!) and it is a good workout. Heavy breathing, heart rate up, muscles fatigued (ok, maybe I’m just out of shape). But I like the workout (it is yoga-based) and I can’t really ever say I didn’t have time to do a 7-Minute Workout, so I think I will add it to my basket of fitness tips to keep. Try it out too!

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40 (actually 36) days of fitness: Day 35

Day 35 (counting backwards): All I could fit into my schedule yesterday was 100 crunches and 10 minutes of yoga. And it was at 11:45 pm last night! But I did it! Still, I am proud of myself for doing something – anything – to keep me on track for 40 Days of Fitness. Anything is better than nothing, right?! I seem to recall a link to a 7-Minute Workout in the Livestrong blogpost. I’ll check that out and maybe do that today, on Day 34. It’s looking like I am on track for another near-midnight fitness routine. Sigh…

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40 Days of Fitness: A Great Idea at Livestrong.com

I am a goal-oriented person. I like to achieve. I am able to accomplish work projects, and DIY home projects, and personal projects by setting a goal and a deadline. It works great for me. I am not so great at keeping up with a fitness routine when life gets really busy (it always seems really busy these days). So when I saw this challenge at Livestrong.com, I knew it was perfect for me. It is a 40-day (well, at this point, a 36-day) challenge to do at least one fitness-related thing each remaining day of 2012. Here is the heart of the challenge:

Thanksgiving marked 40 days left in 2012, and I want to make them 40  Days of Fitness. Rather than fall apart in the home stretch like most  people, we can fight back. How?

By making one healthy choice every day.

That choice could be to work out, or it could be to stand by the veggie tray  instead of the cookie tray at a holiday party. Maybe you’ll be able to get in a  long run, ride, or gym session, or maybe all you have time for is Dr.  Oz’s 7-minute workout. Or perhaps your healthy choice will be to relax with  a massage or gentle yoga routine to de-stress from holiday shopping madness.  What you do will change from day-to-day. But throughout these 40 Days of  Fitness, we’ll commit to making our own health a priority -no matter how hectic  things get.

Why is this so important during these last 36 days of 2012? You already know, of course, but here it is, laid out specifically:

[S]tudies show that the average American gains about a  pound to a  pound-and-a-half during the period from Thanksgiving to New Year’s. With  parties and family events tying up our time, keeping us out of the gym and often  in front of cookie trays, we tend to eat more–and move less–during this time  of year than at any other period.

Worse yet: Most of us never  lose that extra weight. It accumulates over time. Multiply that  pound-and-a-half a year by 20 years and you’re 30 pounds overweight.

Emily & Samantha

So I started today. I power-walked/hiked a local trail with my dogs this morning. It was only a 20 minute trek but it would have made me sweat if it wasn’t 30 degrees outside. And now I’m drinking a cup of detox tea while I tell you about it.

I’d like to say that I’ll blog every day about my next 35 days, but life is busy right now (just like for everybody else), so I’ll keep you updated as time allows. I hope you will join me and Brian Sabin (the creator of this challenge) on our Days of Fitness! Let me know what you are doing!

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