People I haven’t seen in years are popping into my office with resurgences of old health issues.
My inbox is full of messages daily of clients looking for natural options for anxiety, insomnia, depression, frustration, anger and what to do about holidays with families divided politically and possible heated conversations.
While this year may be a bit more controversial in certain families – is it really going to be that different?
Maybe you have an Uncle who drinks too much, parks himself on the couch the entire party, tells his stories too loud and jokes with the kids if they happen to accidentally run by him while playing .
Perhaps you have an Aunt who always brings the same dish and no one eats it because she has 100+ cats and you’re all too kind to tell her she isn’t great at making green bean casserole… (thank goodness the host makes a back up and puts it in her dish so she has no idea it’s been swapped out).
And then there’s the host who’s running around stressed that the turkey won’t be done on time and the food won’t be delicious.
Then after dinner when some folks have had a bit too much to drink there’s the oldest opinionated Uncle leaning in toward the youngest rebel cousin saying “so…what did you think about xyz this year?”…
…and so it begins.
Sure you can avoid the parties all together…
…I’ve been known to spend Thanksgiving hiking in Colorado and Christmas skiing the powder highway in British Columbia… but family is family and they aren’t going to change.
You know what to expect – prep for it…
…below I have my cortisol calming and energy boosting go to’s for all the symptoms of holiday overload.
Let’s recap for a minute…what does cortisol do?
Increases heart rate, blood pressure, anxiety, agitation and anger or when it’s run it’s course for too long you may feel fatigued, depressed or lack of motivation.
It will keep you from sleeping if the body is on hyper-alert (you’re thinking about holiday scenarios too much).
Strong emotions send signals to your brain that something is after you.
Cortisol is released for you to run away from the “predator” – it’s the fight or flight, as well as the fawn or freeze response.
Adaptogenic herbs and nervous system calming techniques can help you restore balance whether your tendency is to fire or freeze up.
Depending on how stress impacts you…
…here are some natural options for the most common scenarios to reset your cortisol and restore your balance.
- Insomnia – Three options – all include magnesium glycinate and yes these are supplement heavy for when your mind is racing & sleep won’t come…1) 200-800 mg of L-theanine at dinner + Sleep Gummies Gaia Herbs 2) Ashwagandha Gaia Herbs 1400 mg + Cortisol Manager Integrative Therapeutics 1-2 capsules OR 3) Insomnitol Designs for Health 1-2 chewable + Ashwagandha 1400 mg – click HERE to check them out.
- Anxiety – 200-400 mg of L-theanine up to 4x a day, Holy Basil twice daily or Ashwagandha 1,400-2,100 mg a day (this formula is my “Daily Stress Management Plan” – click HERE to access it.
- Anger/Frustration – choose one – Schisandra Berry HerbPharm – 2-4 dropperfuls twice a day or Vital Nutrients Schisandra Berry Extract – 1,000 mg – take 2 capsules with food daily. Click HERE to access my plan.
- Depression – saffron, St John’s Wort (contraindicated if you’re taking any other pharmaceutical meds), 5HTP 50-100 mg (contraindicated if you’re taking anti-depressants currently), Vitamin B6 50-100 mg a day (Serotonin boosting…Serotone Apex is my go-to), NeuroFlam (depression can be caused by inflammation) click HERE to see my natural alternatives for depression.
- Fatigue – Natural alternative to an energy drink: Herbal + caffeine energy boost – Nanofuel by Quicksilver, Adaptocrine XL Apex – take 1-2 a day with food, Adrenal cortex for those who are really fatigued and worn out – Designs for Health and Standard Process have great options. Click HERE to see my fatigue options.
Pair all of the above with a nervous system reset (choose one) and do it daily or when you feel those emotions coming to the surface.
- Lay down and put your legs up for 5 minutes and breathe
- Work on longer exhales for 5 minutes and count to 5-10 for each exhale
- Stand up, let your hands dangle at your sides and twist side to side like a washing machine with an agitator in the middle x 30 seconds
- Take your pointer finger and trace the outline of your lips 6 times.
- Keeping your mouth closed run your tongue over the front of your teeth 6 times.
- Wring your hands 6 times making sure to slow down to feel your hands rubbing on each other.
Don’t wait – try out some of these options before the big days and if you’re still struggling it’s time to reach out to your medical provider for assistance.
You and only you are in charge of your thoughts and health – you have the power to improve both.
Lots of love this holiday season!
Dr. Jannine Krause
