If you are … a gift from me to you: 25% off through January 9th on a Food & Lifestyle Review (regularly priced at $150) or a Comprehensive Wellness Assessment (regularly priced at $250). Use coupon code Growth25 at checkout.

Personally, health goals always come into sharp focus for me in December when I celebrate my birthday. I view my birthday as the start of my own personal “New Year”, when I not only take stock of my overall health status and get clarity on my health goals, but I also I consider the process of how I will get there over the next year.

What I mean by “process” is that I don’t just make a New Year’s resolution, like “I want to improve my cholesterol numbers”, or “I want to lose weight”—then hope it magically happens. I actively assess, plan and, most importantly, participate in what I need to do to get there.

Depending on my health goals, this might include mindfulness practices, like tracking and logging my food, blood sugar and/or blood pressure; scheduling lab work; scheduling appointments with my naturopath and/or chiropractor; a willingness to modify my food and supplement choices if necessary; and fine-tuning my sleep schedule and/or types of workouts that I do. I don’t do everything that I just listed all at once! I may take small steps or bigger steps. I assess and modify action steps. And I consistently revisit and adapt (if necessary) the process of achieving my health goals.

What is a top-of-mind health goal for you? Losing weight? Strengthening your immune system? Making food and lifestyle choices that support heart health? Moving more in your daily life? Cultivating coping skills to better manage anxiety or depression?

What is—or has been—stopping you from reaching your health goal(s)?

Do you say things like…

I have a slow metabolism.

I’m not athletic.

I don’t have time to go to the gym.

“Healthy” foods are tasteless and bland.

I’m not a “cook”.

Even when I do everything ‘right’; I can’t lose weight!

I have a genetic predisposition to anxiety or depression.

It’s easier for John or Jean to lose weight because they can afford a gym membership; they work at home; or, they have more free time.

I have no willpower!

When it comes to achieving your health goals, perhaps, a fixed mindset is getting in the way…

Fixed vs. Growth Mindset

Stanford University psychology professor Carol Dweck is renowned for her work on mindset, specifically, the idea of “growth mindset” versus “fixed “mindset” (1).

A “growth mindset” is about believing that you can develop your abilities, skills or intelligence through hard work, practice, and perseverance despite failure.

That said, a growth mindset, in and of itself, does not guarantee how much change is possible, how long change will take, or if you will even achieve the results you desire. A growth mindset believes there is capacity to change or improve—even in face of challenges or obstacles. The key is commitment to taking consistent action toward your goal(s).

Keep in mind: not everything—like preferences or values can (or necessarily should)—be changed (2). For example, I recognize the importance of stretching, flexibility, and balance. Over the years, I have tried to love yoga. I really have! I have experimented with various types of yoga and tried different yoga instructors. Bottom line: While I incorporate stretching into my routine, I’m just not into yoga, specifically. It is a personal preference that not even a growth mindset can change. And that is okay.

A “fixed mindset” believes that talent and intelligence are innate and cannot be developed; you either have it—or you don’t.

For example, being musically gifted or a natural athlete. As applied to health, a fixed mindset might believe that you are “naturally” thin or overweight because of genetics.

A fixed mindset focuses only on outcome as a measure of how inherently smart or talented you are. Your “successes”—whether it’s getting straight A’s; winning every swim meet; or being a high-performing salesperson—serve to validate your “natural” ability and talent.

Failure, whether it’s losing a competition, getting fired or being rejected in a romantic relationship, often reveals whether we have a fixed or growth mindset in a particular area of our life.

With a fixed mindset, failure is often perceived as devastating or catastrophic, a confirmation that you are not smart or talented or worthy. Those with a fixed mindset often feel vulnerable because a perceived “deficiency” has been “exposed”; as a result, people with a fixed mindset tend to avoid challenges or situations where they do not naturally shine or excel.

A growth mindset, however, views failure as an opportunity to grow and to learn something new. Setbacks offer a chance to step outside one’s comfort zone and master—even thrive on—challenges through learning and effort.

Dwerk sums up the distinction between the two mindsets:

“In a fixed mindset, everything is about the outcome. If you fail—or if you’re not the best—everything has been wasted.

 The growth mindset allows people to value what they’re doing—regardless of the outcome. They’re tackling problems, charting new courses, working on important issues.”

Mindset and Health

How might mindset apply to health?

Let’s take “I want to lose weight”, a common health goal for many people.

Those with a fixed mindset, who are overweight or obese, might start a prescription program for an injectable (e.g., Ozempic, Zepbound) or pill (e.g., Adipex, Contrave, Belviq), to lose weight—without considering the potentially serious adverse side effects of these drugs—because weight loss (outcome orientation) is their singular focus.

Those with a growth mindset, however, might make an effort to understand the root causes of their weight gain. They would be willing to learn about—and actively practice—hormone-balancing food choices, mindfulness strategies and lifestyle practices for sustainable, healthy weight loss (process oriented).

As applied to weight loss, the fixed mindset focuses on an outcome that requires minimal effort and “guarantees” an immediate outcome. A growth mindset may not produce instant results, but the process of learning about healthy food choices and lifestyle habits can result in slower, but more sustainable, weight loss and improved overall health.

Where Do You Fall?

What kind of mindset do you have when it comes to your health and well-being? Having a fixed or growth mindset is not an either/or situation. We can be a mix of both mindsets; for example, you may think of your athletic abilities as being fixed but that you can become a better cook with practice.

Fixed Mindset:

— Believes that skills, intelligence and ability are something that you’re born with and can’t be developed,

— Believes they know everything already.

— Believes in effortless success.

— Avoids challenges, especially those that may lead to failure.

— Gives up easily in the face of perceived failure.

— Ignores or dismisses criticism.

— Is threatened by the success of others.

— Focus is on the destination (outcome).

Growth Mindset:

— Believes in the potential to develop—or expand—your intelligence, skills or abilities.

— Wants to learn. Seeks support and guidance.

— Believes that effort, practice, and perseverance can improve potential for positive change and success.

— Welcomes challenges.

— Persists in spite of failure. Views failure as part of the learning process.

— Accepts constructive criticism or feedback.

— Is motivated / inspired by the success of others.

— Appreciates the journey (process).

Your Health: 7 Tips for Cultivating a Growth Mindset

1.  Consider your current mindset re: health.

When it comes to your health and well-being, do you have a fixed mindset or growth mindset? If you have identified that you have a fixed mindset, is it helping or hindering you?

2.  Seek support.

Do you feel overwhelmed by conflicting health information from mainstream media sources? Do you want to make healthier food choices, but feel confused about what to eat? Are you struggling with managing uncomfortable symptoms (e.g., fatigue, brain fog, acid reflux, joint pain) and unsure if/what food choices and lifestyle changes can help? Have you been told that you need to lose weight, yet not received any guidance that can help you make healthier choices? Would you like to look or feel better (e.g., clearer complexion, better digestive health, less anxiety)…but have no idea where to start?

We don’t always know what we don’t know! Consider working with a functional health practitioner, like myself, for guidance, education and support. Through January 9th, I am offering 25% off on a Food & Lifestyle Review (regularly priced at $150) OR a Comprehensive Wellness Assessment (regularly priced at $250). Use coupon code:Growth25 at checkout.

3.  Plan.

Identify the steps needed to create habits that help you achieve your health goal. For example, if your health goal is to eat more nutritious, home-cooked meals, you will want to consider: What constitutes a “healthy” meal? What meals will you prepare for the week? Are there any meals that you can prepare in advance and rewarm on busy days? When will you grocery shop? Is there anyone who can help you prep meals or pick up groceries (e.g., your husband / partner, kids, roommate)? When will you cook—or batch-cook—meals? What / how will you eat healthy meals on days that you are too tired or busy to cook?

Planning ahead, including foreseeing potential challenges and obstacles, goes a long way towards achieving your health goals.

4.  Change the way that you view failure.

Start looking at failure, not as a sign of inability or as a personal shortcoming, but as a vital part of the learning process.

Let’s say that you decide to use a calorie-counting app to track your calories to help you lose weight. A month goes by, and you have not lost a single pound.

How would you feel? Disappointed? Despairing? Angry? What automatic thoughts would you have? Would they be judgmental, like: “I’ll never lose weight!” or “I hate my body!” How would you cope? Immediately stop using the app? Dig into a pint of ice cream? Complain to a friend?

Feelings are feelings. You can feel unhappy, frustrated, or discouraged about not achieving a desired outcome.

Having a growth mindset, however, enables you to react to setbacks with curiosity and resolve. In this case, you would strive to understand why you did not lose weight even though you were at or below calorie count. For example, were you eating mostly processed foods? Did you count alcohol intake? Was it a particularly stressful month? You might consider another strategy or approach.

5.  Pay attention to your self-talk.

Words are powerful. How do you talk about your body and your health? Do you say things like, “I’m destined to have heart problems; everyone on my dad’s side of the family has heart issues.” Or, “Now that I’m in menopause, it’s impossible to lose weight.”  Or, “I suck at weight training!”

Instead, be mindful of swapping out catastrophic thinking for “not yet”. For example:

“I’m working on eating less sugar and refined carbohydrates to improve my heart health; my triglycerides aren’t an optimal level yet.”

“I’m trying to make more menopausal-supportive food choices; I haven’t lost much weight yet.”

“I’m not good at weight training yet.”

6.  Get inspired or motivated by the success of others.

Let’s say someone you know—a colleague, your yoga instructor, your son’s teacher—drops a significant amount of weight. Their body has transformed from soft and flabby, to lean and muscular. This is exactly your health goal.

How do you feel about their success? Happy and admiring? Or envious and dismissive?

When others with a similar health goal succeed, a growth-oriented mindset gets curious. Connect with those who succeed. Use their success as an opportunity to learn what strategies and actions they took and how they navigated challenges to achieve their transformation.

7.  Persevere in maintaining positive change

Whether you change your mindset to lose weight, improve overall health, reduce pain or to support heart health, change needs to be maintained.

Unfortunately, when it comes to health, people often tend to revert to old, unhealthy habits once they reach their health goal(s).

For example, many people will do a post-holiday cleanse or detox and experience a positive result (e.g., weight loss, quality sleep, better digestion, clear skin). After completing the detox (or shortly thereafter), they go right back to eating processed foods, late night snacking or drinking sodas, habits that caused their symptoms in the first place!

Growth mindset as applied to health and well-being means that planning is key. What strategies, resources and support will you have in place to maintain the positive results you achieve?

Speaking of support…

If you seek support and guidance on your health journey, consider scheduling a free 15-minute Discovery phone consultation to see if working with a functional health coach is right for you. Click HERE to book a day / time that works for you.

Sources

1, 2  Dweck, C. (2016). Mindset: The New Psychology of Success (Updated ed.). Ballantine Books.

“Giving thanks”, also known as “gratitude”, is a powerful tool for bolstering our mental and physical well-being.

Feeling grateful isn’t just reserved for those who seemingly “have it all” and/or for those who appear happy and well-adjusted.

Gratitude can also improve the well-being of those who struggle with anxiety and depression.

In a study of the effect of gratitude on mental health, participants consisted of 293 adults seeking university-based counseling services who were then divided into three groups and conditions:

1) One group received psychotherapy only.

2) One group received psychotherapy + wrote about their thoughts and feelings about their stressful experiences.

3) One group received psychotherapy + wrote letters expressing their gratitude toward others. *In this group, only 23% of participants actually sent their gratitude letters.

Compared to those who wrote about their stressful experiences or who only received counseling, those who wrote gratitude letters reported significantly better mental health 4 weeks—and even 12 weeks—after the writing exercise had ended (1). Two-thirds (67%) of participants in the gratitude letter writing group did not send their letters, which suggests that the simple act of putting pen to paper and expressing gratitude can help improve mental health.
 

What does it mean to be “grateful”?

Being grateful does not mean that you are a Pollyanna who views the world through rose-colored glasses. You are not denying reality or pretending that everything is perfect.

Practicing gratitude means that you choose to focus your attention and energy on what you appreciate—even under the most challenging of circumstances. Energetically, expressing gratitude is most powerful when comes from a place of sincerity, authenticity and integrity.

 Why is gratitude so powerful? 

• It helps us focus on the positive aspects of our life.
• It instills a sense of hope, optimism, appreciation and faith.
• It can help build, maintain, or grow relationships, personal and professional.
• It can reinforce proactive behaviors, where we make positive choices around our health, family, friendships, work and/or money.
• It energetically aligns us with—and reinforces—our core values.
• It helps ground us in the “NOW” (vs. the past or future).

The benefits of practicing gratitude on a regular basis are cumulative.

Being in a state of gratitude positively affects the brain. Over time, the benefits of gratitude have a domino effect. Gratitude is associated with:

• Less depression
• Less anxiety
• Less symptoms / less intensity of physical pain
• Greater self-esteem (2)
• Increased life satisfaction (3)
• Better physical health (4)
• Less stress (5)
• Better sleep quality (6)
• Enhanced compliance (e.g., diet, exercise, stress reduction) and recovery (physically and mentally) from acute coronary syndrome (e.g., heart attacks, unstable angina) when approaching recovery with gratitude and optimism (7).

Gratitude Invites Abundance

Practicing gratitude can also change our relationship with abundance.

In Western culture, “abundance” is perceived as acquisitive, whether in the number of possessions you own or status-driven. For example, whether you own a home (or several); where you live; how many—and the type of—car(s) you drive; where your children go to school; how much money you make; where you vacation; owning the latest tech gadgets; even how many “followers” or “likes” you have on social media. Focusing on external markers of abundance can keep you in a perpetual “lack” or “scarcity” state of mind.

For me, personally, the concept of “abundance” has shifted radically, especially over the last three years. I equate abundance with having and maintaining optimal health and vitality. Having knowledge and skills that translate into self-sufficiency is another form of abundance times 10!  For example… knowing how to grow, preserve and cook your own food, raising livestock; having technical or mechanical skills; or knowing how to build things. Your unique gift, whether as an educator, health practitioner, speaker, writer, organizer or other natural talent, is yet another form of abundance.

As a functional health coach and behavioral coach, I consider it a privilege that clients have openly shared their struggles—whether physical, mental or emotional—with me over the years. They learn from me; I also learn from them. Their stories have instilled within me a deeper sense of gratitude for what we can appreciate—beyond material possessions. In a world where external events clamor for our attention, we can take so many of our daily gifts for granted.

These are some of the stories that have moved me. All names and any potentially identifying details have been changed.

Being able to breathe.

Count yourself lucky if you can breathe freely. Our breath literally gives us life. The human body can survive 3 weeks without food, 3 days without water and 3 minutes without air. Breathing is an automatic function. We take breathing for granted…until we can’t.

*Dorothy (not her real name) was an 85-year-old client whose respiratory trauma (collapsed lungs) required that she stay hooked up to an oxygen tank 24/7. She had started smoking at age 12; by age 16, Dorothy was smoking a carton of cigarettes a week. She smoked through all 5 of her pregnancies. After a hysterectomy in her mid-50s, Dorothy had two severe bouts of pneumonia and was told that she only had a few years to live if continued smoking. Dorothy quit smoking cold turkey.

Over time, however, Dorothy developed COPD (chronic obstructive pulmonary disorder) and was susceptible to semi-regular bouts of pneumonia. Dorothy had worked until age 76, retiring only because her COPD had become severe. At 80, Dorothy fell and broke her pelvis. Once a go-getter, Dorothy’s life was now limited to her bedroom, living room and bathroom at her daughter’s home. Smoking had been Dorothy’s coping mechanism for surviving two long-term abusive marriages to alcoholic husbands.

As the main breadwinner and mother to five children—Dorothy was in survival mode most of her life and was never able to “breathe easy”.  Her story always reminds me that breath = life. And how important it is to pause and breathe when feeling anxious or stressed.

Having an intact sense of smell and taste.

We often take for granted our ability to enjoy the aromas and flavors of our Thanksgiving meal—or any meal for that matter. But I no longer do. Certainly, not after I worked with Eileen, a 50-something stay-at-home mom.

Two years ago, after being C*V*D vaccine-injured (three inoculations total), *Eileen (not her real name) experienced parosmia, a distorted sense of smell and taste, that continues to persist. She shared that, initially, “everything smelled like rotting roadkill—all the time”. Although this lessened somewhat over time, “water still smells like diesel fuel” and “soda smells like cleaning fluid”. Eileen also continues to experience “phantom smells”; for example, smelling cigarette smoke in spaces where smoking is prohibited. As a diabetic, Eileen finds it challenging to make healthier food choices (e.g., vegetables, fruits) because eating healthy foods “smells and tastes like eating garbage”, thanks to her parosmia.

I consider food to be one of life’s greatest pleasures. Personally, as a foodie who enjoys the sensual aspects of eating local and seasonal produce and meats, not being able to smell or taste nutrient-dense home-cooked meals would feel like an extreme form of punishment! As the holiday season begins, I am very grateful to have my sense of smell and taste intact.

Being physically mobile. 

Through my work as a functional health coach and behavioral coach, I have become aware that a stunning number of people—whether young, in mid-life, or older—suffer from mobility issues. “Mobility” refers to the ability to move your body freely without restriction or pain. As of 2022, 18.5% of adults aged 18 and older have some degree of difficulty with walking or climbing steps (8).

*Aleesha (not her real name), an obese woman in her mid-30s, has been on dialysis for over a decade after being diagnosed with acute kidney failure in her early 20s. To qualify for a kidney transplant, Aleesha must lose over 200 pounds. For Aleesha, even simple movements, like walking from one room to another in her home, triggers “bone-on-bone” knee pain and crushing fatigue.

The thought of walking any distance also evokes anxiety in *Liz (not her real name), age 69, who experiences chronic pain because of her rheumatoid arthritis, fibromyalgia, and osteoporosis. Liz also has tinnitus and vertigo that strikes randomly and can throw her off balance. Several years ago, Liz was crossing a busy street when her legs suddenly gave out, and she fell. No one came to her assistance. Liz ended up crawling her way off the road. Since that incident, Liz ’s anxiety about falling prevents her from engaging in regular physical activity of any kind.

These are just two of the many stories I have heard from clients who struggle with restricted mobility because of acquired disabilities, medical conditions, botched surgeries, or pharmaceutical interventions gone awry. I now have a deeper appreciation and gratitude for experiencing pain-free, unrestricted mobility. I am inspired to move my body every day, all the while mindful that freedom of movement is a gift.

Being open to new ways of thinking or doing.

*Tyler (not his real name), age 22, had graduated college one year early. He was tech-savvy and worked remotely (from home) as a software developer. Since childhood, Tyler had suffered from social anxiety. Over the past year, however, his anxiety had become acute, intensifying to the point where he did not want to leave the house. He found interacting with people “draining” and was only able to tolerate the human presence of immediate family members—his parents and two siblings. Walking down the street—or anywhere for that matter—and having to pass strangers triggered a pounding heart and near panic attacks.

Tyler often engaged in self-criticism and negative self-talk because he felt like he “should be” more outgoing and at ease with other people but he was not. Tyler took two anti-depressants to help with his anxiety and insomnia. While they had initially helped in the beginning, Tyler found that both medications had “tapered off in usefulness”. He shared that he longed to be able to reduce his social anxiety to the point where he could go the grocery store or take a walk outside and not feel panicked.

When I began working with Tyler, I discovered that Tyler had little structure around his food choices and lifestyle habits. “Meals” were snacks and eaten “whenever”. His food choices consisted of mostly processed snack foods, takeout, refined carbohydrates and no vegetables. He drank a fair amount of alcohol, roughly 24-36 ounces via cocktails, every night before bed. In addition to working remotely on his computer, Tyler also participated in video game tournaments in the evenings, sometimes, playing until 3AM. For Tyler, physical movement was largely relegated to the house as the thought of going to a gym triggered overwhelming anxiety.

Once Tyler and I began a step-by-step approach to bringing structure into his daily food choices and routine, including reducing his amount of screen time, the intensity of his anxiety began to diminish. We also worked on identifying self-defeating thought patterns and cultivated coping strategies for his social anxiety. Tyler showed up at every session, having followed through with the goals we had set previously. In less than two months, he had shifted to eating more whole foods-based meals; significantly reduced his alcohol intake; reduced his screen time; consistently adhered to a pre-bedtime routine that included non-electronic relaxation strategies. As a result, he experienced improved sleep, which helped reduce his anxiety. He had worked his way up to taking short walks on a near-daily basis, where he was able to pass strangers with minimal anxiety. In a triumphant moment, Tyler was even able to venture into a public space, using the thinking strategies we had discussed to counter his anxiety.

My experience in working with Tyler has made me grateful and appreciative of how keeping an open mind can be key to the transformation we seek. Especially when we do our part and show up for ourselves.

Resilience of the human spirit.

*Phillip (not his real name) was an 84-year-old artist who suffered from anxiety and depression and was prone to panic attacks. Phillip had a history of severe trauma. He had been married twice; both marriages ended in divorce. His first wife had been a manic-depressive who had physically abused their children, especially their two sons. After their divorce, Phillip remained single for over a decade and raised their children. His second wife left their marriage after Phillip lost his life savings to a friend in an investment fraud scam. While trying to recover his money, Phillip learned that his friend, whom he had known since college, was a drug trafficker. Not long after this, Phillip’s oldest son committed suicide; one year later, his younger son also committed suicide, causing Phillip to have a nervous breakdown. More recently, Phillip had stomach cancer, from which he was weaning off post-treatment medications.

When Phillip and I worked together, we focused on boundary-setting practices and self-care. Phillip was an empathetic, kind and giving person, but he often gave to others at the expense of his own health and wealth-being. At the end of our time together, he came to understand that his desire to help others and inability to say “no” was part of a long-standing people-pleasing pattern that was detrimental to his mental and physical well-being.

Despite having experienced death, betrayals of the worst kind, financial loss, and ill health, Phillip retained a deep desire to help those less fortunate than himself. At our last session, Phillip expressed his gratitude for the time we spent together, and he wrote me a letter of gratitude. I was deeply touched by his kindness, which only reinforced my gratitude and appreciation for the resilience of the human spirit—despite all odds.
 

How to Practice Gratitude

According to gratitude expert, Robert Emmons, a professor of psychology at the University of California, Davis, the two key components of practicing gratitude are (9):

1. We affirm the good things that we have received.
2. We acknowledge the role that other people play in helping us achieve goodness in our lives.

Here 6 ways that we can practice gratitude …

1.  Keep a gratitude journal. This doesn’t have to be fancy or complicated. Start by writing down 3 to 5 things for which you are grateful every day. You can be grateful for anything and everything…your morning cup of coffee, a beautiful sunny day, or the love and support of your partner. The focus of this practice is to train your mind to see the positives in your life.

2.  Write a gratitude letter. Think of someone who did something for you for which you are very grateful, but to whom you never expressed your gratitude. It could be a teacher, mentor, colleague, friend or relative. Address this person directly, and describe what this person did for you, why you are grateful, and how this person’s actions positively affected your life. Be as specific as you can. Share where you are in your life now and how you remember their efforts to help you (10).

3.  Verbalize your gratitude. Everyone loves to be appreciated. And research has found that expressing your gratitude can strengthen relationships.

Nothing kills romance faster than feeling unappreciated. Studies have found that expressing gratitude to a spouse or partner for doing his or her household “job” (e.g., taking out the trash, mowing the lawn, cooking meals, picking up the kids) can increase overall satisfaction in relationships. People who felt appreciated for doing their share of household chores reported wanting to do them—and even liked doing them (11, 12).

Thanking your partner for doing the dishes on a night you feel exhausted or for shoveling the snow on a freezing cold day shows that you are present in the relationship because you notice who your partner is (e.g., thoughtful, organized, etc.) and what they are doing for you and/or your family (e.g., concerned about your safety or well-being).

In a study of 120 newlywed couples, researchers found that high gratitude expression byboth partners over the course of three years was associated with stable marital satisfaction (13).

In other words, gratitude benefits close relationships when it is a two-way street and both partners consistently express appreciation and gratitude to the other.

Low gratitude in one partner (e.g., seldom or never expresses gratitude) can leave both partners feeling dissatisfied with their relationship (14).

4.  Tune in to your senses. We often fail to appreciate the physical body in which we live. Your body is a gift: pay attention to what gives you sensual pleasure. On a cellular level, the body will respond positively to gratitude. Simple appreciation goes a long way. I am always grateful for being able to see the spectacular red-and-gold landscape of upstate New York in late fall; to hear an owl hooting on my evening walks; to smell the intoxicating aroma of fresh-brewed espresso on chilly mornings; to taste the umami of seared duck breast (my favorite!); or to feel the hug of a close friend.

5.  That was then. This is NOW. Sometimes, we can get caught up in wanting, wanting, wanting. Never feeling satisfied or content with your “now”. To feel gratitude, it can be helpful to remember hard times and how far you have come. For example, maybe you feel frustrated with running your online business. It can be helpful to remember what your life was like before you started your own business: maybe…working two jobs, long hours, difficult bosses and no time for a personal life. Now, despite the challenging ups and downs of having your own business, you are doing what you truly love.

6,  Make lemonade out of lemons. To feel gratitude, we can always look for the proverbial “silver lining” in any situation or where your “glass is half full vs. half empty.” Maybe we feel overwhelmed by loss…of physical health, material possessions, finances or people who were important to us. What can we learn from a bad experience(s), unfortunate as it might be?

For example, I recently worked with *Jean (not her real name), a client in her early 70s, who went to the ER for what she thought was an episode of severe heartburn / acid reflux. While there, Jean was shocked to discover that not only did she have an ulcer, she had had a silent heart attack earlier in the year. It was a wake-up call for Jean who had been neglecting her own self-care in her role as her narcissistic sister’s caretaker. Because of her health challenges, Jean got very clear about her life priorities. She began making different food choices, releasing a perfectionist mindset, and setting boundaries around over-giving to her demanding and unappreciative sister.

I am a firm believer that health is a true form of wealth.

My own health has not been perfect. Yet, I am deeply grateful for the opportunities, knowledge and skills that I have acquired in pursuing natural health and wellness approaches to my own health challenges, including low thyroid, low immunity, food sensitivities and mood imbalances (anxiety and depression). It has made me passionate about empowering others to be proactive about their health.

If you seek support and guidance on your health journey, consider scheduling a free 15-minute Discovery phone consultation to see if working with a functional health coach is right for you.  Click HERE to book a day / time that works for you.

Sources

1   Y. Joel Wong, Jesse Owen, Nicole T. Gabana, Joshua W. Brown, Sydney McInnis, Paul Toth & Lynn Gilman (2018). Does gratitude writing improve the mental health of psychotherapy clients? Evidence from a randomized controlled trial, Psychotherapy Research, 28:2, 192-202.

2, 3  Joshua A. Rash, M. Kyle Matsuba, Kenneth M. Prkachin (2011). Gratitude and Well-Being: Who benefits most from a gratitude intervention? International Association of Applied Psychology. Vol. 3. Issue 3. pp. 350-369. Oct. 27, 2011.

4  Hill PL, Allemand M, Roberts BW. Examining the Pathways between Gratitude and Self-Rated Physical Health across Adulthood. Pers Individ Dif. 2013 Jan;54(1):92-96.

5  Krause, N. (2006). Gratitude Toward God, Stress, and Health in Late Life. Research on Aging, 28(2), 163-183.

6  Wood AM, Joseph S, Lloyd J, Atkins S. Gratitude influences sleep through the mechanism of pre-sleep cognitions. J Psychosom Res. 2009 Jan;66(1):43-8.

7  Millstein RA, Celano CM, Beale EE, Beach SR, Suarez L, Belcher AM, Januzzi JL, Huffman JC. The effects of optimism and gratitude on adherence, functioning and mental health following an acute coronary syndrome. Gen Hosp Psychiatry. 2016 Nov-Dec;43: 17-22

8  Center for Disease Control (CDC). Disability and Functioning. June 30, 2023.

9  Greater Good Magazine. What is Gratitude? The Greater Good Science Center at the University of California, Berkeley. 2023.

10  Greater Good in Action. Gratitude Letter. The Greater Good Science Center at the University of California, Berkeley.

11  Amie M. Gordon. It’s Time to Thank Your Partner for Doing Their “Job”. Psychology Today. March 6, 2017.

12  Park, Y., Visserman, M. L., Sisson, N. M., Le, B. M., Stellar, J. E., & Impett, E. A. (2021). How can I thank you? Highlighting the benefactor’s responsiveness or costs when expressing gratitude. Journal of Social and Personal Relationships, 38(2), 504-523.

13, 14  McNulty, J. K., & Dugas, A. (2019). A dyadic perspective on gratitude sheds light on both its benefits and its costs: Evidence that low gratitude acts as a “weak link”. Journal of Family Psychology, 33(7), 876–88.

You are not alone.

Autumn is a season of change—and not just because of cooler temperatures, shorter days, foliage, and a faster pace. For many people, fall is also a time of adjusting to changes in life circumstances, both great and small.

Transitions can include the start of a new school year, busier work schedules, demanding project deadlines and/or more travel. Life transitions can include the purchase of a new home, becoming new parents, death of a loved one, job loss, moving to a new city, or retirement, all of which can feel more intense in a season with less daylight and chillier nights.

Humans are creatures of habit. Situations that involve transitions or which introduce change, uncertainty, or disruption of a regular routine, can trigger anxiety.

What is anxiety?

Anxiety is the body’s response to a stressful situation—real or perceived.

For example, going on a first date, anticipating an important job interview, or public speaking can trigger anxiety. Anxiety is associated with feelings of tension, distress, nervousness, fear and/or apprehension and is characterized by worried or intrusive thoughts.

That said, anxiety is not the same as fear.

Anxiety is considered a future-oriented, long-acting response broadly focused on a diffuse (non-specific) threat, whereas fear is an appropriate, present-oriented, and short-lived response to a clearly identifiable and specific threat (1).

Physical symptoms of anxiety can include:

–Restlessness
–Racing heart or increased heart rate
–Sweating
–Shaking or trembling
–Nausea
–Feeling faint or light-headed
–Changes in body temperature (too hot, too cold)
–Digestive issues (e.g., diarrhea, constipation, indigestion)
–Changes in appetite
–Shortness of breath
–Headache
–Dry mouth
–Sleep problems or insomnia

Anxiety disorders affect 19.1% of the population, or 40 million American adults, aged 18 or older (2).

I find it fascinating the extent to which Western medicine has “medicalized” anxiety. Now, your family doctor or PCP (primary care physician) can prescribe anti-anxiety medication for “moderate” anxiety. Really?!

In our convenience-oriented, one-click culture, taking a pill for every perceived ill seems like an easy, quick fix. However, many people are seemingly unaware of the wide range of potential (and common) side effects of taking anti-anxiety medications.

Depending on the type of anti-anxiety medication you take, side effects can include—and are not limited to—weight gain, sleep problems/insomnia, dizziness, changes in blood pressure (higher or lower), memory issues, confusion, increased agitation, headache, gastrointestinal issues (e.g., constipation, diarrhea, stomach upset), tremors, dry mouth, increased feelings of anger, hostility and irritability, addiction, depressed mood….and, oh…increased anxiety (3, 4, 5)!

Anxiety is not caused by a Xanax deficiency. Anxiety can have many root causes, including poor gut health, nutritional deficiencies, blood sugar imbalances, sleep deficiency, hormonal imbalances that occur during post-partum, perimenopause, menopause or andropause (male menopause), overexposure to blue light and unaddressed trauma.

What is often overlooked is that our food choices and lifestyle habits—areas of our life where we can make different choices—can cause or worsen anxiety.

Here are six common culprits:

1.  Sugar

With my clients, I always emphasize that optimizing blood sugar is the cornerstone of good health. And this includes mental health! Food or drink with a high glycemic index (e.g., high fructose corn syrup, sugar in any of its 57 forms, wheat) and/or high sugar foods—including sweetened beverages, sodas, refined carbohydrates, refined grains (e.g., breakfast cereals, crackers, etc.), flour-based foods (e.g., bread, pastas, pizza, sandwiches, etc.) and processed foods—cause a rapid rise in blood sugar.

Your body then compensates by releasing excess insulin to help lower too-high levels of blood sugar. This, in turn, causes your blood sugar to plummet (too low, too fast), triggering hypoglycemia, or a “sugar crash”, which is often experienced as a sudden drop in energy levels or fatigue.

This sudden lowered blood sugar state causes your adrenal glands to release stress hormones—like cortisol, norepinephrine, and epinephrine. These same hormones, which are released when you are in an “emergency” fight-or-flight mode (e.g., metaphorically being chased by a tiger), can cause or contribute to feelings of anxiety, irritability and/or hunger (6, 7).

Before you start an anti-anxiety medication, consider your food choices. Keep in mind: The symptoms of reactive hypoglycemia, which can be triggered by consumption of high sugar foods, including simple sugars (e.g., candy, sodas, sweetened beverages) and refined or simple carbohydrates (e.g., fruit juice, milk and milk products, white flour, white rice, bagels, pizza, pasta, etc.), are similar to symptoms of anxiety (8).

What you can do: Be mindful of eating whole food-based meals. Eat protein, especially at your first meal of the day; animal protein is ideal because it can help stabilize blood sugar. Include fiber (a.k.a. vegetables) and a source of healthy fat at every meal. Consider getting support from a functional health coach and schedule a free 15-minute consultation. Start your journey with a Food & Lifestyle Review.  Or, order your own labwork to stay on top of blood sugar management, nutrient status and metabolic health.

2.  Caffeine

Caffeine is the most widely used—and socially acceptable—psychoactive drug in the world. Approximately 90% of adults in North America consume coffee every day (9).

A study, specifically focused on U.S. caffeine consumption, and published in Food and Chemical Toxicology, surveyed 37,602 consumers who completed a comprehensive beverage survey regarding their consumption of caffeinated beverages. Results showed that 85% of the U.S. population consumes at least one caffeinated beverage every day. Approximately 96% of caffeinated beverage intake is from coffee, soda and tea. Among children, carbonated soft drinks were a main source of caffeine compared to coffee in adults. For US consumers, coffee remains the top choice of caffeinated beverage. (10).

While the benefits of caffeine have long been touted, caffeine intake has also been associated with anxiety, headache, nausea and restlessness (11). Caffeine can trigger anxiety symptoms, especially in those who have pre-existing anxiety disorders (12).

Caffeine affects how we think and how we feel. It is speeds up our breathing, heart rate and blood pressure, and is associated with increased alertness, motivation, focus and productivity.

However, as a central nervous system stimulant, caffeine use has also been linked with anxiety disorders, sleep disorders and eating disorders and a possible association with schizophrenia (13).

Why can caffeine significantly contribute to anxiety? Because:

–Caffeine increases heart rate, blood pressure and stress hormones, like cortisol and adrenaline, which can worsen feelings of stress and overwhelm (14, 15).

–Caffeine disrupts sleep, and a common side effect of caffeine consumption, especially among those who are prone to anxiety, is insomnia. Many people struggling with anxiety experience sleep problems. Getting restorative sleep is essential for balanced mood and overall mental health.

–You may be sensitive to caffeine—and not realize it. It is important to understand: caffeine can be experienced differently at different stages of life and depending on your hormonal balance, overall health status and whether you have the genes to efficiently metabolize caffeine—or not (16). I have personally experienced a shift in caffeine tolerance over time. For me, drinking espresso was a once much-anticipated daily ritual. I could even drink an espresso at 11PM and fall asleep immediately! Now? I still enjoy espresso, but only as an occasional “treat”.

Overall, studies suggest that caffeine sensitivity tends to increase with age. Research indicates that caffeine has a greater impact on calcium metabolism and bone in older people (17).

Taking synthetic hormones (e.g., oral birth control pills or conventional HRT) can slow down how you metabolize and eliminate caffeine from your system (18).

If you are perimenopausal, menopausal or post-menopausal, caffeine can worsen vasomotor symptoms, such as hot flashes and night sweats, as well as worsen sleep problems and increase frequency of urination (19).

Taking certain medications can slow the breakdown of caffeine in your body and increase the negative side effects of caffeine. These medications include—but are not limited to—some antidepressants, antipsychotics, cardiovascular drugs, anticoagulants and NSAIDS (20).

Even if you don’t drink coffee per se, keep in mind that the caffeine in energy / sports drinks, energy shots, sodas, caffeinated teas and iced teas can also cause or worsen anxiety.

What you can do: Be mindful of when and how much caffeine you consume throughout the day; what food(s) you may have with your caffeine (e.g., cookies, chips, candy, breakfast sandwich, etc.) and its effect on your blood sugar and energy levels. Depending on the extent of your caffeine dependency (none, mild or severe), taper off gradually or just take a break altogether. Swap out coffee and colas for green tea (stimulating without the jitters), decaffeinated green tea or calming herbal teas. Schedule a free 15-minute functional health coaching consultation. Consider doing a 7-Day whole foods-based Fall cleanse to reset your system.

3.  Alcohol

Unlike sugar and caffeine, which are stimulants, alcohol is a depressant. For those who are socially anxious or feel anxious in general, alcohol is an attractive antidote to anxiety; its ability to slow down processes in your brain and central nervous system, can make you feel—at least initially—less inhibited and more relaxed (21).

However, if you are prone to—or regularly experience—anxiety, alcohol can actually increase anxiety levels. How?

A 2019 study, published in Alcohol and Alcoholism, explains that the initial stimulatory feel-good effects we can experience after drinking alcohol is caused by temporary changes to chemical messengers in the brain called neurotransmitters. GABA is the brain’s natural calming neurotransmitter.

Drinking alcohol temporarily increases GABA while blocking glutamate, a neurotransmitter associated with excitability. The brain then tries to compensate for these effects by decreasing GABA production and increasing glutamate. However, once alcohol leaves the body, the brain is an overactive state, causing anxiety and/or other symptoms of a hangover (22). 

It can become a vicious circle to break (23):

–You drink alcohol to cope with anxiety.

–You feel calm from alcohol’s initial relaxation-promoting effect on the brain.

–You feel anxious as a symptom of alcohol withdrawal.

–You then feel compelled to drink again to relieve your anxiety.

Sure, there are general guidelines for how much alcohol consumption is considered “normal” or “safe”. In reality, however, alcohol tolerance is unique to an individual, depending on their gender, race, overall health status, hormonal balance and age, as well as genetic factors or predispositions.

What you can do: Pay attention to how much you drink on a daily / weekly basis. When and how frequently do you drink? Do you absolutely “need” alcohol to unwind or cope with stress? Are you able to take a break from alcohol? Are you able to soothe your anxiety in ways other than alcohol? Consider seeking support from a CBT therapist or CBT-trained coach, like myself, to identify triggers for anxiety, to develop adaptive coping strategies and to cultivate / prioritize self-care. Schedule a free 15-minute phone consultation here. Consider doing a Comprehensive Wellness Assessment to better understand where to make lifestyle changes first.

4.  News Consumption

Many of us seek certainty in uncertain times. One of the ways that many people try to feel more “in control” of their lives is by overconsuming “news”, whether through mainstream media (e.g., CNN) or social media feeds (e.g., Twitter).

Focusing all of your energy and attention on “the news”, whether on television, online, or via our phones, actually increases anxiety levels in the long run because it feeds the false belief that if you have enough information, you can remain in control (24).

I have worked with many clients who grapple with anxiety. *Beth (not her real name), who was in her mid-60s, intelligent, articulate and highly anxious, expended all of her mental and emotional energy obsessing about the war in Ukraine, the current US political environment, people who did not wear masks, and she expressed great fear about getting C*V*D. (Ironically, she came down with a severe case of C*V*D, rife with adverse health complications, despite being “up to date” on her shots). Energetically, we attract what we most fear, especially if we live in—and act from—a place of fear.

Beth was so consumed by external events beyond her control that she was absent from her own life. Staying glued to the news kept her distracted from dealing with a deteriorating marriage, myriad health problems, out-of-control clutter, dysfunctional “friendships” and unresolved trauma. One of the first things we worked on was limiting her news and social media consumption.

Keep in mind: today’s 24/7 news cycle literally assaults viewers with a barrage of negativity, fueling anxiety, fear, overwhelm and feelings of powerlessness. Even if you don’t turn on the television, you are served up “the news” on your phone, elevators, medical offices, and taxis. Like processed foods, news headlines are click bait, designed to keep you hooked and wanting more.

Humans naturally have a negativity bias; meaning, the human brain is wired to detect threats, so it will pay more attention to negative or scary information that could potentially help avoid a harmful situation (25).  However, overconsuming gloom-and-doom news stories can take a toll on your mental and physical health.

In a study published in the British Journal of Psychology, researchers found that participants who were only exposed to negative television news bulletins experienced greater levels of anxiety and sadness; this translated to these same participants experiencing a significant increase in worrisome thoughts about their own lives (26).

What you can do. Managing anxiety is like a meditation practice. Many meditation practices advise bringing your attention back to your breath when your thoughts wander. Likewise, when you feel anxious, gently bring your attention back to the present moment; this can include engaging in relaxation or deep breathing practices. Ground yourself, literally, by walking barefoot on dirt or grass, to release oxidative stress and tension. Notice sensory details of your environment; for example, the sun is shining; birds are singing; it feels cold; or a dog is barking in the background.

The best way to deal with uncertainty is to practice acceptance of what is beyond our control and to refocus our attention on things that we can control, like our own self-care—getting enough sleep, eating unprocessed whole foods, hydrating well, moving our bodies, and spending time in nature. For guidance and support, schedule a free 15-minute functional health coaching consultation. Consider doing a Comprehensive Wellness Assessment for an objective perspective about areas where you may have blind spots.

5.  Sleep

Which comes first…sleep problems or anxiety? Actually, both are intertwined.

Sleep problems, including insomnia, are a common symptom of anxiety disorders. People who ruminate tend to have obsessive thoughts about their problems or fears. Rumination often leaves the ruminator in a negative emotional state and, consequently, less able to come up with good solutions to problems or concerns. As a result, rumination is associated with anxiety (27).

Rumination, described as “racing thoughts”, “overthinking” and “unable to shut my mind off”, can instill a feeling of dread about going to sleep or prevent a ruminator from falling asleep (28).

Mental hyperarousal, triggered by worry, has been identified as a key factor behind insomnia. This means that if you frequently feel anxious, you are more likely to have sleep problems under duress (29).

On the other hand, not honoring your sleep needs can cause anxiety—even if you do not experience anxiety regularly.

Sleep is vital for optimal physical, mental and emotional health. As a functional health coach and CBT coach, I can attest that sleep deficiency in my clients is highly prevalent—and a major factor that contributes to the intensity of anxiety they experience.

Sleep deficiency occurs when (30):

–You don’t get enough sleep (a.k.a., sleep deprivation or sleep debt).

–You sleep at the wrong time of day (e.g., you work the night shift and sleep during the day.)

–You get poor quality sleep or have disruptions in your sleep cycles (e.g., no REM sleep)

–You have a sleep disorder (e.g., sleep apnea) that prevents you from getting enough sleep or causes poor sleep.

Depriving your body of sleep is a physiological, mental and emotional stressor.

Sleeping—at the right time—enables the body to heal and repair itself. When you sleep too little, poorly, or against circadian rhythm, stress builds up in the body.

Sleep affects brain health. Getting enough sleep enables your brain to properly detoxify by removing cellular “trash”—metabolic waste proteins, like beta amyloid (its accumulation in the brain is associated with Alzheimer’s) that build up in the brain throughout the day). This brain-cleaning process may reduce the risk of Alzheimer’s (31)^.

Sleep deficiency makes us less stress-resilient and more emotionally reactive to perceived stressors. A 2013 study found that sleep deprivation intensified reactions in the amygdala, the area of your brain responsible for emotional processing, especially anxiety and fear.

Sleep deficiency also impacts the anterior insula, the part of the brain that seeks cues for certainty and is also associated with anticipatory anxiety (32). A 2020 study found that poor sleepers and those who experience insomnia are more vulnerable to generalized anxiety disorder (GAD) during periods of chronic stress (33).

Bottom line: whether or not you are prone to anxiety, it is highly likely that not getting enough sleep or poor quality sleep will trigger or intensify feelings of anxiety.

What you can do:

–Create a bedtime routine. Plan in advance when you go to bed and give yourself an hour to wind down; e.g., brushing teeth, washing face, reading a book.

–Take a 10 to 30 minute walk outside—if you feel safe enough to do so—after dinner. This helps lower blood sugar, blood pressure and exposure to natural darkness increases melatonin production which can help with sleep.

–Maintain good sleep hygiene. Make sure your room is dark, cool and quiet. Keep all electronics, including the television, out of the bedroom.

–Keep a worry journal to counter rumination. Spend 5 to 20 minutes writing out all of your worries and concerns as a way to release repetitive thoughts.

–Consider working with a therapist or coach, such as myself, trained in CBT (Cognitive Behavioral Therapy) approaches to identify negative thought patterns, develop adaptive mindset strategies and create healthy sleep habits. Schedule a free 15-minute coaching consultation here.

6.  Movement

Did you know: people with anxiety disorders are at greater risk for heart disease and premature death (34)?

Previous studies have linked sedentary behaviors, such as sitting for work or travel and screen-based activities (e.g., online engagement via computer or phone, television viewing and electronic gaming), with increased risk of chronic diseases in adults and children.

Researchers have also found a positive association between sedentary behavior and anxiety risk. That is: the more you sit, the greater likelihood you will experience anxiety (35).

One 2015 study found that people with mild to moderate symptoms of anxiety disorders were sedentary most of their waking time (about 9.1 hours) and engaged in low-intensity physical activity—if at all (36).

Physical activity appears to have a protective effect against anxiety; aerobic exercise, in particular, has been shown to significantly reduce symptoms of anxiety (37).

To be clear, exercise is a subset of physical activity. Though the terms are often used interchangeably, they are not the same. Physical activity is any activity that requires an expenditure of energy, like walking up the stairs, walking the dog, gardening, or raking leaves. On the other hand, exercise is physical activity that is planned, structured, repetitive, and purposeful in its intent to improve one’s physical fitness. Examples of “exercise” include biking, swimming, brisk walking and running (38).

Why is exercise so effective in reducing and preventing anxiety?

–Exercise is present moment-oriented and can provide a healthy distraction from what you are feeling anxious about (39).

–Moving your body releases muscle tension. As a result, you feel less tense and less anxious (40).

Exercise, especially vigorous exercise, produces endorphins, which act as “feel good” neurotransmitters. Endorphins have natural pain-killing, anti-inflammatory and anti-stress effects on the body. Endorphins also trigger the release of dopamine, another neurotransmitter associated with feeling pleasure and reward (41).

–Regular exercise improves sleep, which is key to good mental health, including the prevention and reduction of anxiety (42).

–Exercise can help the body better cope with stress. When we have greater stress resilience, we feel less anxious overall. One study revealed that those who engaged in regular, vigorous exercise were 25 percent less likely to develop depression or an anxiety disorder over the next five years (43).

What you can do: I have coached many people who felt overwhelmed trying to find time to “go to the gym”. You don’t have to “go to the gym” to move your body! If you spend a lot of time sitting, the first step is to simply find ways to incorporate physical activity into your day. For example, walk wherever you can instead of driving; take the stairs instead of the elevator; or make a date to go walking with a friend. When it comes to exercise, engage in exercise that feels good to you: spinning, kickboxing, swimming, biking, doing the elliptical or brisk walking. Keep in mind: exercising longer and harder is not necessarily better. It depends on an individual’s state of overall health, mobility, and fitness. Studies suggest a 10-minute walk can be just as effective for some people in relieving anxiety as a more intense 45-minute workout (44). Looking for support, guidance and a “partner” to help you achieve your health goals? Schedule a 15-minute free functional health coaching consultation here. Consider getting your health back on track with a Food and Lifestyle Review.

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