Distraction and Avoidance Causing Anxiety

We know anxiety can be caused by a multitude of factors, but one I notice in the office talking with patients is due to distraction and avoidance of the difficult tasks or work that needs to get done but there is no zest or inspiration to complete. I began to share a life hack that I found useful for myself and noticed that patients were responding positively as they tried it out for themselves.

During a Panchakarma retreat this summer at a friend’s home, I noticed hanging in the dining room area a white board outlining the schedule and events of the whole household, everything from what was for dinner and when it would be served to exercise routines and grocery lists. In a corner of one of the boards, I saw a star chart for the oldest child which listed chores and tasks for her to complete. I asked how it worked. The response was enthusiastic and glowing for how easily it had changed a difficult challenge for the family to a situation of ease. Before it had been impossible to get the child to pick up her toys or make her bed, but now it was no problem. The parents explained that the stars represented points and based on the number of points the child could negotiate what reward she wanted, everything from an hour of television to buying a favorite dessert or a new toy. I wondered, would that work for me?

A friend gifted me a beautiful glass whiteboard two days later (I love synchronicity and see it as a sign I’m moving in the right direction when it happens). I wrote down all the laborious tasks I had been avoiding for weeks, everything from office tasks, automobile fixes, to gardening chores. I watched as my task list rapidly dwindled down. I already knew what I would buy for myself if I completed 120 points, each star representing five points. And oh my, it was awesome to gift myself the reward for doing all the work I’d been avoiding.

I marvel at how well this system works for me. I pay no attention to all the reward cards and points businesses offer, but this! This works surprisingly well because the reward is exactly what I want. For me it’s about giving myself something that I can’t easily justify buying because I don’t need it or it serves no purpose other than I am delighted. I’ve always wanted to try that indoor skydiving experience so it’s going on my list of rewards. What would you put on your list?

Breathwork: Parasympathetic vs Sympathetic

Breathwork

Recommended for healing the sympathetic response (fight and flight) and turning on the parasympathetic (rest and repose). We heal our bodies when we are in parasympathetic response.

Wim Hof Method—the basics of the breathwork. 1) 40 breaths in and out through the nose. 2) Release the last breath, let it out gently. 3) Then hold the breath, hold without an intake of air for as long as you can. 4) Take a deep breath and hold for 15 seconds.

I recommend the Wim Hof Method app.

Breathing through the nose is a parasympathetic breath—when we suckled as babies to eat, relax, and/or fall asleep, we were breathing through our noses.

Breathing though the mouth is a sympathetic breathing response that happens when we are hyper-aroused; for example running from a predator, having an anxiety attack, panic attack, or asthma attack. Mouth breathwork is used in practices like Holotropic Breathing and other trauma releasing techniques.

Sauerkraut for a Healthy Gut

Homemade Sauerkraut

In the spring I begin making sauerkraut of all kinds, as this is the time of year when fermentation begins to pick up speed and roll on through the whole summer. Sauerkraut is a lacto-bacteria alchemical process whereby a little salt, some cabbage, and a deep massage create wonderful food for the gut. 

After years of being in the health-care industry, I am acutely aware that most people would benefit from creating an environment hospitable to healthy bacteria in their intestines rather than growing those pesky bacteria that cause pain and illness; think leaky gut syndrome and IBS.  

There is lots of wonderful information available for those who want the deep inside scoop. One of the sites dedicated to gut health that I recommend is Cultures for Health, however the focus and intent of this blog is to inspire an “I can do that!” feeling and an assurance that in twenty minutes you too can make your first sauerkraut.

Prep:

1 lb (about half of a medium sized) cabbage

1.5-2 tbs. salt per pound of cabbage

1 cabbage leaf

Pint mason jar

Large bowl

Weight

Method:

1. Thinly slice cabbage and put in your bowl

2. Add 1.5-2 tsp. salt 

3. With clean hands mix, squeeze, massage the cabbage until your hands are tired. Wash your hands and go do something else for five minutes. Again wash your hands and mix, squeeze, massage the cabbage. Do this a few more times. You are helping the cabbage to release it’s fluids. Soon there will be quite a lot of briny water in the bottom of your bowl. I do this process anywhere between 15 - 20 minutes. The cabbage will be wet and pliable in your hands. 

4. Pour the juice into the mason jar and then add the cabbage, packing the cabbage down with your fist as you go. You want the cabbage to be submerged under the salt water.

5. Place a clean cabbage leaf over the top and add a weight such as a clean rock to keep the cabbage submerged under the water. Cover jar with a loosely fitted lid. (I don’t use a mason jar lid and ring as the lid can seal to the jar, making it impossible for gas exchange). Or if you don’t have a loosely fitting lid, you can improvise with a couple of layers of clean paper towels and a rubber band. 

6. Leave the jar out on a clean surface for 4-7 days (longer if the weather is cold and the fermentation process is slow). By about day 4, sniff the jar to see how things are progressing and give it a taste (use a clean fork--you don’t want to introduce your bacteria into the batch). Usually by day 5 or 6 the ferment is done. But again, taste and see if it’s ready. It should be a little sour and smelling of sauerkraut. 

7. Cover with a tight fitting lid and store in the refrigerator. 

Don’t worry if the sauerkraut bubbles white foam, it’s just the bacteria releasing gases. If you see any colored mold growing on top, gently remove it with a spoon. If the whole batch seems to be infected with mold or smells bad, toss it out. I’ve never had that happen, so if you have an issue, please feel free to reach out to me. 

Once you see how easy and wonderful it is to make your own sauerkraut, you’ll be wanting to experiment with different flavors. These are a few of my favorites.

Beets and cabbage sauerkraut

Carrot (or daikon), fresh ginger and turmeric sauerkraut

Lovage and horseradish leaf, garlic sauerkraut