If you’re someone who struggles with depression, anxiety or mood swings, I’ve got some news for you.
Your struggles aren’t all in your head, in fact they’re most likely in your gut.
Recent research shows that 95% of our serotonin (the happy mood regulating chemical) is made by bacteria in our digestive system. Surprisingly, our gut microbiome is responsible for much of our mood cognition and mental health.
It turns out that the state of our intestines and the health of the critters that live in them (our bacterial and fungal microbiome) can affect everything from hormone regulation to our immune system and most notably, our mood and cognition. Research shows that fluctuations in our microbiome cause changes in all of these systems and severe fluctuations can even cause disease in the long term.
There have been multiple studies that show that chronic depression and anxiety are linked to what’s called “gut dysbiosis” or an imbalance in the type, number, and location of various microbiome species. When researchers provided treatment that balanced the microbiome, levels of anxiety and depression decreased.
What does this mean for you? If you’re someone that tends towards anxiety or depression, the cause may not be all in your head. Of course, our past experiences and daily lives can affect our mental health, but it appears that even those experiences and trauma reactions affect our gut microbiome as well. Our head brains and gut brains work as one system when it comes to mood and cognition. Changes in our mood or stress level alter the makeup of our microbiome, and those alterations can in turn affect our mood and stress levels. Like much of our physiology, it’s not so much cause and effect but rather homeostasis (or balance) that’s important.
How do I keep my gut critters happy?
Here are 4 ways to keep your microbiome’s critters happy and healthy:
- Eat lots of plants. Our gut critters need to eat, too, and their favorite foods are what are called “prebiotics” found in vegetables, grains, and fruits. Make sure you’re eating a variety of these foods so your microbiome will have plenty to chow down on.
- Eat or drink fermented or cultured foods. There are plenty of foods that contain the healthy bacteria and fungi/yeast we need. Things like sauerkraut, pickles, kimchi, kiefer, yogurt and miso are all good sources of bacteria that our guts love.
- Avoid preservatives, artificial sweeteners and food coloring. All of these have been shown to decimate our microbiome. When possible, avoid these additives in your food. Some common food preservatives to look out for on nutrition labels are: nitrates/nitrites, sulfites, parabens, cellulose, and MSG.
- Meditate regularly. The list of health benefits from meditation keeps growing! There’s a study that recently came out which shows that the gut microbiome of Buddhist monks was healthier than that of neighboring residents in the same town. (I want it noted that the study states that, “All samples were collected and measured by professionals,” meaning that someone had the job title of “monk poop collector” for the duration of this study.)
If you suspect that your mood issues are gut related and you’ve tried all of the above without success, you can always reach out to me. I’m always happy to answer questions, and energy healing is another great way to address microbiome issues. I have many happy clients who have balanced their gut health through our sessions.
One of the most common questions I get from potential clients is “Can you help me with X condition?” and the answer is most often, “Yes, I can!” The medical intuitive healing system that I’ve created works with your body’s own healing systems on all three levels of body, mind and soul. I meet you at the healing edge of what you’re ready to balance, release or heal next on any of those three levels, and we move forward from there.
Over the next few months, I want to share some case studies with you so that you can understand the power of medical intuitive healing. I’ve changed the names and identifying details of these clients for privacy purposes, but the symptoms, treatment and results are all directly from my client notes.
Julia came to me with severe food and environmental allergies. For years, she’d become increasingly unable to eat any foods without breaking out in a rash or having shortness of breath. When we first started working together, she was down to only being able to eat 5 foods. She couldn’t eat out or to a friend’s house for dinner without bringing her own food. She also was suffering from environmental allergies and sensitivities that made it difficult to be in many public places without developing shortness of breath and headaches.
When I asked what she most wanted from our sessions, Julia said that she wanted to be able to go to her daughter’s house and babysit her young granddaughter. In the past, Julia had been her granddaughter’s regular afternoon babysitter, picking her up from daycare and spending the afternoons with her while her daughter and son-in-law were still at work. In the last 12 months or so, Julia’s environmental and food allergies had become so severe that she hadn’t been able to be in her daughter’s house or prepare the foods her granddaughter liked to eat for afternoon snacks.
Julia and I worked together for about 4 months, slowly bringing her digestive and immune systems back into balance and addressing trauma held in her body from both her own experience of childhood emotional neglect and her contentious divorce 10 years earlier. We worked on everything from her gut microbiome to past life karma, and even epigenetic changes that were causing her allergies.
Slowly, she began to eat more foods. Slowly, she began to be able to go to shops and restaurants without allergic reactions to the chemicals in the environment.
By the end of four months she was ecstatic — she could order food off of a menu and eat without fear! And she was able to prepare snacks for her granddaughter without getting a rash.
And best of all, Julia was back to babysitting again several times per week. I could hear the absolute joy in her voice when she told me about the games she and her granddaughter had played together that week. Julia was finally able once again to do the thing she loved the most, those things that brought so much meaning and satisfaction to her life.
I’ve had so many clients like this, who have suffered for years with unexplained allergies or sensitivities, which really can keep you from doing the things that bring you meaning and joy. If this sounds like you or someone you know, don’t give up hope! Energy healing can bring about healing that sounds miraculous, but is really just your body tapping into its own natural desire to be balanced and joyfully whole.
Want to know why you’re still stressed out despite all of the stress reduction techniques you’ve tried in the past? If you’ve taken 500 bubble baths and go to yoga every day and you’re still stressed out, here are 4 things you need to consider to find more ease and balance in your life.
PEO stands for “Person, Environment, Occupation” and it’s a concept that comes from the world of Occupational Therapy. (BTW — “occupation” here refers to anything that occupies your time, not just work. So it could be your occupation as a mother, or a crafter, or a student.) When looking at stress reduction through the PEO lens it’s important to consider three factors.
The “person” part refers to who you are as a person. What are your skills, strengths and relative weaknesses? What are your preferences and dislikes? What’s your personality like? (Something like the MTBI, enneagram, human design, or Gallup strengths finder can be useful here if you don’t feel like you know this info well enough.)
“Environment” refers to the place you’re in when you’re trying to function. Maybe your home environment feels more relaxed than the office (or vice versa). Or you prefer the mountains to the desert. Why is that? What is it about the environment that’s a better fit for you? Different environments are also better for different tasks, for example, an energizing environment would be better for work, while a calming one would be better for sleep or meditation.
The big “O” is the occupation you’re performing. What are the demands of the task at hand? Do you have the resources for that task? Do you have the skills? The right tools? Proper instructions, guidance, and support?
Try looking at one of your routine tasks (either at work or home) through this lens of PEO and see if you can make any adjustments to the environment or the occupation in order to make it easier for you. For example, maybe you work better in a bustling environment full of energy. Or maybe you function better when you don’t have access to your phone to distract you. Maybe you can only fully relax in nature, and so the crowded yoga class in the gym doesn’t help you de-stress.
Take a look at your daily occupations and see how good of a match it is between who you are, the environment you’re in for that task, and the task itself.
- Sensory Profile:
Every single human on this planet has a unique sensory profile, it’s like a fingerprint. Your sensory profile looks at each of your 8 senses and your preferences and awareness for each. Do you like bright, vibrant, crazy designs? You’re probably a visual sensory seeker. Do you like calm colors and less clutter? You are probably visually sensitive. There are quizzes you can take to find out your specific sensory profile, but you can also think about each of these and ask yourself if you’re a seeker (you like it big and bold), avoider (you’d rather stay away from too much of this type of input), sensitive (you don’t hate it, but too much will grate on you) or low registration (you’re not even aware of those types of sensations).
- Visual (sight) like bright colors and busy environments
- Auditory (hearing) like music and talking and louder environments
- Olfactory (smell) like strong scents
- Gustatory (taste) like bold flavors
- Tactile (touch) like strong touch or softer touch
- Vestibular (sense of head movement in space) like swings, rollercoasters
- Proprioceptive (sense of body position in space and feedback from joints and muscles) like dancing, moving around, lifting weights
- Interoception (sensations related to the physiological/physical condition of the body like hunger, heart rate, breathing, and more) like needing to pee, being hot or cold, or ASMR tingles.
If your environment is not a good match for your sensory system, it can cause some serious nervous system dysregulation. Your body will release cortisol, you’ll have trouble concentrating, your emotional regulation system will become depleted and you might get cranky or depressed, and you’ll be exhausted at the end of the day.
- Interoceptors and Mindfulness:
Interoceptors are the sensations we feel related to the physiological/physical condition of the body like hunger, heart rate, breathing, etc. When you’re are stressed, your body shuts down information from the interoceptors (who needs to know that they’re hungry when a lion is chasing them?!) and you become what’s called “low registration” for that type of sensory information.
If you’re chronically stressed at home or at work, your interoceptors can become permanently set in the low registration setting and you lose touch with what you may need on a basic, physiological level. This is why mindfulness doesn’t work for so many people. If you aren’t aware of what your body is feeling, how can you pay attention to it? That’s like giving someone noise-cancelling headphones and then asking them to tell you about the noises in their environment. If you can’t hear it how can you pay attention to it?
Personally, I love mindfulness as a stress reduction technique, but before I got any benefit from it I had to heal my interoceptors from years of stress and shut down. Only after slowly cultivating my awareness of these types of sensations was I able to really tune into myself and be fully aware in the present moment.
If you think you may be low registration for interoceptive sensations, start by concentrating on one sensation, like the feeling of your belly moving in and out as you breathe, and observe it with gentle curiosity, not trying to change it, just trying to befriend it and bring it back to your awareness. Once you start to be able to feel that sensation, try another one, like tune into your thirst and see what it says. Is it there at all? How intense is it? How do you know – what does that feel like in your body? From there you can start to play and experiment with other sensations and emotions and see what they feel like in your body.
Oh, how I love boundaries! Boundaries start with an awareness of what we like, dislike, will tolerate or won’t. It’s a compendium of the things that make us sing with joy, the things that trigger us, and the things that are neutral. As you learn this stuff about yourself, putting boundaries in place means communicating compassionately and firmly with yourself and others about what works for you, what your needs are, and what will set you off. Having your boundaries ignored or not tended to, by either yourself or others, can be a major cause of stress.
The first step is to get clear on our boundaries through observing what stresses us out or triggers us, what brings us joy, and what we don’t really care either way about. The next step is to learn to feel comfortable (aka not ashamed, bad, unworthy or fearful) about communicating those needs to yourself and others. Some examples could be giving yourself a 10 minute break when you feel overwhelmed or asking a coworker not to come by your desk for a chat when you’re working on a project.
Boundaries are a life-long project, both because we get to know ourselves better over time but also because our joy and triggers change over the years, in different environments, with different people, and different tasks (Oh look! We’re back at PEO, where we started.) Having a practice of observing and identifying our boundaries can be a huge step towards a more joyful, stress-free life.
Honestly, I could write SO MUCH MORE on all of these topics. If you’d like to learn more about these, please comment with your questions and I’ll do my best to write about them in a future post!
Feeling disconnected and unmoored is one of the most insidious aftereffects of trauma. Whether it’s 2+ years of pandemic isolation or the result of a childhood in an emotionally detached family, feeling disconnected and alone is such a common experience.
I know that personally it’s been a lifelong work in progress to feel the support and care around me after growing up in a family that was emotionally disconnected and spiteful. Even with good friends, loving partners, a solid found family and a community around me, that feeling of disconnection or like I’m going to have the rug pulled out from under me can come on at any moment.
A few years ago, I was meditating through this feeling and I felt myself sink into a warm, soft energetic embrace. There was a feeling of calm and safety, and in that moment, I knew everything was alright.
And it was. In that moment, as with most moments of my life, I was safe. But I usually can’t access that feeling.
The problem arises when my brain reverts to a pattern of hypervigilance and anticipation – after experiencing so many moments where I had to look out for emotional or physical danger, my brain and body have been trained to be prepared. And that state of hypervigilant preparation certainly does not feel like calm and safety, and it doesn’t feel like everything is going to be alright.
But in meditation, I can drop the worry and sink into the moment of what I’m doing – being still, observing my body and mind, in a place and time of my own creation, which is free from any potential threats.
There’s a form of meditation called Settling the Mind in its Natural State where “the activities of the mind gradually subside so that the mind comes to settle in its ‘natural state,’ which manifests three core qualities: bliss, luminosity, and non-conceptuality.” I would add the word “connection” to that list of effects because in that state I found the connection I was looking for. It wasn’t dependent on a particular person or circumstance, but was already a part of who I am. Since my “natural state” is being connected to universal consciousness, I am always connected to the one consciousness that runs through all of us.
In those moments of meditation, that connection becomes real, and (if I meditate daily) it becomes a part of my daily reality, as well. As a result, my nervous system changes, my brain rewires, and eventually my experience of being connected and safe become the baseline instead of something I have to strive for.
I still experience those post-traumatic moments of disconnection at times, but having a meditation practice where I know I can bring myself back to that natural state of bliss and connection at any moment has been such an important part of my healing.
If this practice of feeling connected, safe and cared for sounds like something that you’d like to learn, then I’d love to invite you to join my group program Unconventional Tools for Healing starting April 25. It’s one of the many tools I teach in the class to help you cultivate the emotional balance that we all crave.
See you there!
I’m in the middle of doing research for my next book and I want to share some cool info about your nervous system and how you can change it for the better.
Many years ago when I read the book “The Holographic Universe” I remember being struck by a study by Alan Richardson where, “he took three groups of basketball players and tested their ability to make free throws. Then he instructed the first group to spend twenty minutes a day practicing free throws. He told the second group not to practice, and had the third group spend twenty minutes a day visualizing that they were shooting perfect baskets. As might be expected, the group that did nothing showed no improvement The first group improved 24 percent, but through the power of imagery alone, the third group improved an astonishing 23 percent, almost as much as the group that practiced.”
This idea stuck with me and later, when I was in my Occupational Therapy program, I read about how OTs and PTs were using what’s called “mental practice” to work with patients after strokes. This entails doing regular physical rehab and then doing additional mental visualizations of the same rehab task using “internal, cognitive polysensory images.” The results showed that those patients who did regular rehab plus mental practice had greater improvement than those doing regular rehab alone.
So, what’s going on here?
The gist of it is, our brains are meaning-making machines. They take information from our senses (sight, smell, healing, interception, etc) and decide what it means. Our brains are weaving a narrative out of disparate pieces of sensory info, and then matching that to our past experiences to create our “reality.” But here’s the twist: that info can come from the outside world (something we’re actually seeing or hearing) or it can come from the inside world (“internal, cognitive polysensory images’) and our brains don’t know the difference. That’s right, we can trick our nervous systems into thinking something is real just by imagining it well enough.
While most of the studies I’ve read talk about using this to make physical changes, like improving free throw score or improving arm use after a stroke, I decided to try using it to improve thought patterns, emotional states, and maladaptive belief systems.
My friends — it worked wonders.
Mental practice is a lot like guided imagery, but the key difference seems to be the polysensory aspect of the visualization. When we visualize doing an activity, it’s important to imagine what you’re perceiving with all of your senses. In last week’s post, I talked about bringing a caregiver character into your mind as a way to heal our inner critic voice. We can use the concepts of mental practice to not only make this a way to soothe ourselves in the moment, but to permanently change our nervous systems to a place of calm and safety.
Next time you imagine your caregiver, I want you to close your eyes, see your caregiver, and then check in with all of your senses in this visualization. What does your caregiver look like? What do they sound like? Do they have a scent? Where are you? Are you inside? Outside? What does your body feel like — is it relaxed? Heavy? Light? Can you feel anything on your skin — clothing? Wind? Imagine all of the sensory details that you can — the more, the better.
The more sensory details you can bring to this, the more your brain has no idea this is a visualization and the more it encodes it as “reality.” Which means, the next time you feel triggered, your brain will be able to call on this mental practice as a past real experience, as if it was something that really happened. And then — this is the really cool part — it will match the pattern of what’s happening (the “trigger”) to the past mental practice experience of having a wonderful caregiver and your nervous system will be soothed, it will have had the experience of a trigger, followed by the exact emotional care you needed, and it will automatically calm down and feel safe and relaxed.
Isn’t that the coolest?!
This is just the tip of the iceberg. Like I said, I’m writing a whole chapter on this in my upcoming book and I’m excited to share more ways that I use the concept of mental practice in real life to rewire our trauma brain into a happy brain.
If you try this, let me know! I love hearing stories of how this went for you.
I’m about to tell you something that’s gonna upend everything you know about stress.
Recent research has found that stress can actually be good for you. And not just on an emotional level, stress can actually heal you physically, too.
The problem is we’ve been doing stress wrong.
We’ve been told that stress is harmful, that it puts us in fight or flight mode, which can cause long term health damage over time. This is true! However what researchers recently discovered is that there’s another mode we can go onto that’s not harmful and avoids the fight or flight reaction. In fact, this kind of stress can help heal our bodies and create a greater sense of well-being and self-esteem.
It’s called challenge stress.
Let me explain the difference. Here’s what we normally think of as stress:
Imagine you’re in a stressful situation and it feels out of your control. You don’t know how you’re going make it through, you don’t have the knowledge or skills to solve the problem, and you feel like you’re doing this on your own. This type of stress response is what causes us to go into fight or flight and yes, it is harmful to both our mental and physical health.
Now imagine the same situation, but instead of feeling out of control, you feel like it’s a challenge, and you feel sure you can figure it out. You may not know how to solve the problem yourself, but you know someone who would be a good resource and would be happy to help. You also feel confident that you can find information or solutions that will allow you to figure this out. You feel competent, confident and like this is a challenge you can handle. You also know that you have a support system of friends, family or coworkers who will support you as you deal with this situation, both logistically and emotionally. This is what researchers have named “challenge stress.”
Can you feel the difference in these two scenarios? The first scenario would cause all sorts of damaging changes in our hormones, heart rate, nervous system and immune system. The second scenario is quite different. It not only doesn’t damage our bodies, but when we experience this kind of challenge stress our bodies start to heal! Our immune systems go into a healthy mode, our bodies release happy chemicals like dopamine and oxytocin (the reward and bonding neurotransmitters), our heart rate becomes more healthy, and we gain feelings of self-efficacy and support from our tribe of fellow humans.
But how can we shift from traditional stress to challenge stress?
Next time you’re feeling stressed, here are 4 ways you can move out of unhealthy stress and into healthy “challenge” stress.
- Come back to the present moment. So much of our stress response is really about what we fear happening in the future because of our current situation. We play out all sorts of ways that the stressful situation could go wrong. I call this “the rolodex of catastrophe.” When you start to ruminate about how your stressful situation might turn out badly, gently and lovingly remind yourself that you actually don’t know how this will play out. Then, come back to this present moment and think about what you can do now to move forward in a positive way.
- Change your POV on the situation. One of the most interesting ideas to come out of these studies is that our thoughts about stress actually affect our physiological response to stress. If you think stress is harmful, it will be. However, if you think stress is more like a challenge or problem that you can solve, it will lower your risk of harmful effects. Kelly McGonigal writes that “High levels of stress increased the risk of dying by 43 percent. But—and this is what got my attention—that increased risk applied only to people who also believed that stress was harming their health. People who reported high levels of stress but who did not view their stress as harmful were not more likely to die. In fact, they had the lowest risk of death of anyone in the study, even lower than those who reported experiencing very little stress.” So next time you feel stressed say to yourself, “I can handle this! I just need to take it one step at a time.”
I saw this meme a few months ago and I think it illustrates this so beautifully. It’s actually not that hard to change our POV on life’s stressors (or in this case, life’s banalities) and create a whole new set of feelings of excitement and joy where we were once feeling stress, boredom or anxiety.
- Take stock of your resources. One of the hallmarks of shifting to challenge stress is the awareness that you have the resources to find a solution. This means not only resources or solutions you already know, but also cultivating more resources. So, when you feel stressed think about two things: how can I find more information about possible solutions? And who do I know that may have some answers (or be able to point you towards answers)? If you feel resourceful in the face of stress rather than ineffectual or overwhelmed, it will help shift you into challenge stress mode.
- Reach out to your support system. If there’s one thing we’ve collectively learned from the pandemic, it’s how important our support systems can be. There are so many studies that show the beneficial effects of reaching out and feeling supported. Having a good support system can prevent depression, lengthen life span, and of course, make stressful situations easier to manage. When you’re in a stressful situation, reach out to your support system for both practical and emotional support. This causes all sorts of positive physiological and hormonal changes in our bodies that promote health, happiness and healing on a cellular level.
I hope these strategies give you a new way to approach stress. And even if you don’t implement them, simply having the knowledge that stress isn’t harmful will help your health! How about that? You’ve just increased your lifespan simply by reading this post.
Take good care and have fun with your side quests today.