10 Changes to Make To Your Diet If You’re Anxious

Source: eatthis.com

You are what you eat. I“The food you eat can have a direct effect on your energy level, physical health, and mood. A “healthy diet” is one that has enough of each essential nutrient, contains many foods from all of the basic food groups, provides the right amount of calories to maintain a healthy weight, and does not have too much fat, sugar, salt, or alcohol,” as stated by Carol A. Gooch, LPC, LMFT.

If you’re feeling anxious, then what’s on your plate could be to blame. Here are 10 changes you can make to your diet to combat your anxiety: 

  1. Refrain from soda.

I have quite the love affair with Coca-Cola, although my bloated stomach and anxiety do not like it. Four years ago, I broke up with Coca-Cola and cold turkey, and it has been the best thing I could have done to jumpstart a healthier approach to my diet. I once drank four cans of Vanilla Coke PER DAY! That’s 168 grams of sugar in total, and 56 percent of my daily sugar value. Drinking soda is an addiction, and the sooner you stop, the better your mind and body will feel. Limit your sugar intake in general.

2. Limit your coffee intake.

I love coffee, and I really love caffeine. I replaced Coca-Cola with coffee after I quit. Replacing one addiction with another, right? Coffee can make an anxious person even more jittery and, well, anxious. So, if you are a massive java lover, limit your intake to one 10-ounce cup of coffee in the morning and another in the afternoon. Or just drink green tea. It gives you a caffeine boost while also loading your body with healthy antioxidants. Win, win. 

3. Add turkey to your daily diet. 

Put turkey instead of bologna on your sandwich. Make turkey tacos instead of using hamburger. The tryptophan in the turkey helps to produce more serotonin in your brain, decreasing stress and anxiety. So, stock up on tryptophan-filled foods, such as turkey, chicken, nuts, peanut butter, cheese, and nuts. 

4. Avoid fast food.

There’s nothing like stress-eating a McDonald’s Big Mac or an entire order of mozzarella cheese sticks. But, foods high in fat and calories can make your anxiety even worse, so it’s best to avoid them. Foods like hot dogs can also make depression worse. Avoid anything over-processed.

Source: blog.kitchology.com

Add Omega-3-rich foods to your mealtimes. 

You will find this healthy fatty acid in tuna, salmon, herring, sardines, and mackerel. Eating these types of fish will boost your mood, decrease your risk of heart disease and work hand-in-hand with antidepressant medications if you take them (lessening your anxiety). 

6. Stop drinking alcohol.

While some like to enjoy an alcoholic beverage from time to time to unwind, it actually makes anxiety worse. Alcohol is a depressant, so the relief you feel from your stress and anxiety is only a temporary fix for your most pressing problems. If you do drink, drink in moderation, such as a glass of wine paired with your Italian dinner. 

7. Eat carbohydrates.

“Carbohydrates tend to make people feel calm and mellow,” according to Judith J. Wurtman Ph.D. Depending on your diet, you may want to limit your carbohydrates; however, eating carbs has health benefits. If you eat whole grains, like brown rice or whole-wheat bread, your body will break them down more slowly. Avoid processed choices, like white bread, white rice, candy, and other sugars. These types of carbs will give you a spike in energy, but it’s short-lived because they drop your blood sugar more quickly. You will feel tired faster. 

8. Avocados are your best friend.

I love avocados, which makes it easy for me to incorporate them into my diet. I eat them with eggs, on sandwiches and even plain. I also make homemade guacamole. This superfruit contains potassium, which lowers your blood pressure and anxiety levels. 

9. You can have SOME chocolate.

Make it dark chocolate and in limited quantities. Dark chocolate will help you feel calmer and less stressed.

10. Eat asparagus.

Asparagus is rich in sulfur, B vitamins, and folic acid, all of which are related to anxiety. So, fill your plate with 5.3-ounce serving asparagus to get 60 percent of your daily dose of folic acid.

“Eating a healthy diet is not about strict limitations, staying unrealistically thin, or depriving yourself of the foods you love. Rather, it’s about feeling great, having more energy, improving your health, and boosting your mood,” says psychologists Lawrence Robinson, Jeanne Segal Ph.D., and Robert Segal, M.A.



Emotional Freedom Techniques: A Skeptic’s Review

It sometimes seems like every week there’s a new miracle cure, usually with somebody aiming to make money from it, and occasionally with some Hollywood actor clambering onto the bandwagon. Medical marijuana, ozonated water, multiple mutually exclusive diets, some weird mushroom from the Andes: with all these fads overrunning the media, information about truly helpful alternative therapies, starting with good nutrition and exercise, seems to get lost in the noise.


One way to tell the good from the fad is to rely on controlled clinical studies, but this approach has a few drawbacks. The most important of these is that medical research is expensive – the scientists involved somehow have to pay off their study loans, the laboratory tests required are not cheap, and a large pool of volunteers is required to produce any sort of meaningful result. Someone has to fund this research, which usually means someone who stands to make a profit at some point. Patentable drugs that need to be taken for a long time to be effective happen to meet this criterion, while carrot juice and relaxation techniques do not.


Another way of tackling the problem is to try to assess anecdotal evidence. This is certainly not amenable to statistical analysis, but may yield valuable information of another kind. For instance, clinical tests of an anti-anxiety drug might tell us that it’s somewhat effective, for most people, some of the time; which is of little practical use when deciding on a treatment option. Reading about the experiences of people who’ve tried biofeedback techniques, on the other hand, might reveal that this course was very effective for some but less so for others, which allows a much more rational choice to be made.


With traditional talk therapy often taking years to resolve a psychic problem, and chemical approaches usually implying unwanted or unacceptable side effects, it’s certainly worth looking twice at psychological treatments that promise rapid effects. One of these is called emotional freedom techniques, usually abbreviated to EFT.


What Are EFT?

If we oversimplify things somewhat, EFT means combining traditional psychotherapy and acupuncture techniques to overcome what are termed “emotional blocks”, or persistent negative feelings. The typical cynic might have already lost interest at the thought of better health through perforation, but scientific examination has, in fact, shown acupuncture to be an effective therapeutic tool in some cases. In any case, EFT works by prodding or pressing on certain points of the skin while encouraging the patient to think about the source of their distressing emotions, with no sharp objects involved.


Calling acupuncture an “ancient art” may be an effective marketing gimmick, but has absolutely no bearing on its effectiveness. For one thing, the way it is practised seems to have undergone significant changes over the past few decades; for another, forecasting the weather by staring at goat entrails also happens to be an ancient art. From the standpoint of empirical science, acupuncture is difficult to study because the mechanism by which it operates is completely unknown, leaving aside concepts like ying, yang and qi. The needles go in; afterwards there’s a measurable change in endorphin levels and nerve activity, but what on Earth happens in between these two events?

How Effective is EFT?

In terms of published, credible research, the answer is: not very. Most licensed psychologists would not even consider recommending it to their patients. However, evaluating the success of psychological treatments using quantified metrics is notoriously difficult. A patient may experience great benefits over the short term, which fail to hold up over longer periods. If someone is asked to rate his state of mind for a questionnaire, his response will probably depend mostly on how he feels at that particular moment, not his average disposition over the past week. Finally, since the whole body of work behind EFT is a little “out there,” there’s no reliable way to distinguish between good and bad practitioners, even if the fundamental principles are valuable.

On the other hand, a number of people who’ve had little success with other forms of treatment claim that emotional freedom techniques “cured” them within a relatively short period of time, even of physical ailments (a core principle of EFT states that emotional and physical health are very closely coupled). 

For those considering this form of treatment, the upshot of the information available on EFT seems to be that you might as well try it. A session is relatively inexpensive, won’t result in side effects, and can easily be combined with more conventional routes to mental health. If the results claimed for EFT are no more than the placebo effect at work, so be it, as long as the effects are in fact real.

10 Natural Ways To Treat Anxiety

Source: youtube.com 

Dr. David Orman knows that anxiety is more common than most people think. 

Anxiety disorders affect 40 million adults in the United States and they cost the country $42 billion a year, according to “The Economic Burden of Anxiety Disorders,” a study commissioned by ADAA (The Journal of Clinical Psychiatry, 60(7), July 1999). 

In fact, “People with an anxiety disorder are three to five times more likely to go to the doctor and six times more likely to be hospitalized for psychiatric disorders than those who do not suffer from anxiety disorders.”

The good news is that there are many natural ways to treat anxiety. If more people learn about these natural remedies, they can learn to manage their anxiety without taking frequent trips to the doctor.  According to Kathleen Smith, Ph.D., LPC, “Relaxation techniques can be an effective way to calm anxious thinking and direct your mind to a more positive place.”

Here are 10 natural ways to treat anxiety: 

  1. Doc Wellness Supplement 

While its primary purpose is anti-aging, Doc Wellness Supplement contains Ζiziphus Spinosae, a plant that is used to treat insomnia, irritability, and anxiety. 

2. Lavender Scent

The scent of lavender can be used to help relieve stress and anxiety. Some studies suggest that lavender can even help lower blood pressure, along with other essential oils. 

3. Drink Chamomile Tea

Drinking chamomile tea up to three times per day can help reduce anxiety. This soothing and relaxing tea has been shown to have positive effects on anxiety and depression in clinical and lab research.

4. Get More Omega 3 in Your Diet

Omega 3 has been shown to affect the functionality of the neurotransmitter serotonin, according to Joseph R. Hibbeln from the National Institute on Alcohol Abuse and Alcoholism. Omega 3 can help regulate anxiety by improving serotonin functioning.

5. Spend More Time in the Sunlight

Another thing that can help treat serotonin deficiency is to spend more time in the sun. We get Vitamin D when our bare skin is exposed to sunlight, which helps us maintain our overall health and even regulate blood pressure. 

6. Exercise a Little Bit Every Day

Some studies show that exercise can be just as effective as medicine in treating anxiety. Exercise is great because it doesn’t have negative side effects which are commonly associated with drugs and it helps improve overall health at the same time. “Exercise and physical activity keep your body fit, which in turn helps to keep your mind fit,” says John M. Grohol, Psy.D.

7. Pay Attention to Your Diet

“The food you eat can have a direct effect on your energy level, physical health, and mood,” says Carol A. Gooch, LPC, LCDC, LMFT. A lot of dietary factors can have an influence on your anxiety. For example, eating a lot of processed foods, sugar, or drinking too much alcohol can make your anxiety worse. On the other hand, eating healthy foods like blueberries, oats, avocados, green vegetables, and dark chocolate can help reduce anxiety and improve overall health. 

8. Take a Bath with Epsom Salts

A hot bath can do wonders for an anxious person by way of relaxing after a long day and focusing on self-care. Epsom salts can be used to enhance your bath, with the added benefits of reducing anxiety and blood pressure.

Source: oprah.com

Speak to a Counsellor or Therapist

Mental health professionals are trained to help patients deal with the symptoms of anxiety. You can find a therapist or counselor in your local area or choose to turn to an online service like Betterhelp. This is a convenient way for patients with anxiety to form a relationship with a professional who can help them sort out their feelings and learn better coping mechanisms. 

10. Cut Down on Caffeine

Caffeine is known for making anxiety and panic disorders worse, so cutting it out is usually a good way to feel better. Switch to decaf coffee or tea as an alternative to caffeinated drinks.  


Chiropractic For Natural Healing

              Source: rosellecare.com

The spine is the main support for our bodies and it lets us stand up straight, bend, and twist while also defending the spinal cord from damage.  The spinal cord is made of 33 vertebrae, which are stacked in an interlocking pattern. “Thirty-one pairs of spinal nerves branch off of the spinal cord.  The spinal nerves carry messages back and forth between the body and spinal cord to control sensation and movement.” (www.mayfieldclinic.com/PE-AnatSpine) Each spinal nerve is associated with the vertebrae above, which it comes from.  When there is pain or illness in the body, it is associated with specific vertebrae in the spinal cord and, therefore, can mean that there is a problem with the nerves associated with the specific vertebrae. That is where a chiropractor comes in.



  Source: sherwoodchiropracticcenter.com             

Chiropractic is a natural type of health treatment that uses spinal manipulations to realign the spine and to re-establish the correct functioning of the nervous system.  This helps the body to heal naturally without the use of drugs or surgery. According to Sherrie Mcgregor, Ph.D., “Chiropractors use their hands or special equipment to make “adjustments” to the spine and related body structures. This is useful for some people with back pain, and sometimes appears to help with other disorders.”

When a chiropractor adjusts your spine, the natural flow of the messages and energy in your nerves is restored and your body can go about its job without interruption.  It’s just like if there were a river and a dam was built across it, the water couldn’t flow properly. When the dam is removed, the water can continue its flow. A simplified example, but it explains the process quite well.



      Source: rosellecare.com           

A chiropractor is a “health care professional who is concerned with the diagnosis, treatment, and prevention of mechanical disorders of the musculoskeletal system and the effects of these disorders on the function of the nervous system and general health.” (www.wfc.org) A chiropractor will have attended chiropractic college and earn a professional doctorate, which in most cases means they will have already received a bachelor’s degree from another educational institution.  They need to do a minimum of 1000 hours of supervised clinicals and must pass a board exam to become licensed. Chiropractic is usually categorized as alternative or complementary medicine.



“Chiropractic treatment focuses on the relationship between the structure of the body (mainly the spine) and how it functions,” according to Wayne Jonas M.D. Since the chiropractor needs to see how your spine is doing, they will take x-rays.  Most chiropractors will be able to tell from looking at a patient what their issues might be because of the position of the vertebrae (when lying facedown on an exam bench), how a patient is standing and their posture. 

It is uncanny how they see a patient and then will ask, “Are you having issues with __________________?” 9-1/2 out of 10 times, that is the issue that the patient is having. The chiropractor will have a discussion about the issues that the patient is having and will also consult the x-ray.  A treatment plan will then be presented.  


In the beginning, a patient may go for treatment several times a week, then once a week, then bi-weekly and then monthly, depending upon the specific issue.  Monthly maintenance appointments are then scheduled to keep the spine aligned. Everyday life (movements, falls, sleep positions, sitting positions, etc) subluxates, or partially dislocates, our spine and it needs to be realigned for proper functioning.

              Source: spineuniverse.com

The manipulations do not hurt. “If manipulation is at least as effective and as safe as conventional care, it may be an appropriate choice for some patients with uncomplicated acute low back pain,” wrote Dr. Richard A. Deyo, M.D., M.P.H. They will often give the patient immediate relief from pain.  If someone has or feels an illness coming on, the realignment can alleviate or speed the healing of the illness.  Sometimes chiropractors will prescribe an icing regimen when they begin their adjustments in case of any soreness.  When manipulations begin, they are a totally new and different movement for the body so soreness can, but doesn’t always, occur.

Another non-pharmaceutical, non-surgery health management technique that can be adopted by anyone who wants a more non-invasive, natural treatment.



4 Important Facts about Probiotics

Source: drarata.com

The clinical research and trials conducted in the field of probiotics have made it clear that the overall health of a person is solely dependent on the probiotics that reside in the body of the same. This microscopic ecosystem is also known as the microbiome. Further research in the area also revealed that to increase one’s immunity probiotic supplements can also be administered orally via drinks or food items. Among the many benefits one can obtain from including a probiotic supplement in their dietary plan is the boost the supplement offers to the immune system. In the beginning, it was speculated decreasing gut bacteria content is responsible for the sudden rise in obese people in the worldwide population. 

Recent studies proved this speculation to be right and a direct link was found between the gut bacteria content and the chances of a person being obese or not. When a patient is being prescribed antibiotics for some infectious disease, the medication not only removes the ‘bad’ bacteria but also the ‘good’ ones residing within the body that are beneficial to the health in many ways.Maintaining a balance in the population of the ‘good’ bacteria in your gut is crucial for proper absorption of nutrients and digestion of food. They also help in maintaining a strong immune system, a healthy heart/circulatory system and mental health. The following are some facts you should know about probiotics:

1. It’s there with you before your birth

Source: netdoctor.cdnds.net.

In the past, it was the popular opinion among doctors that the newborn baby is sterile of gut bacteria and the same is being collected by the individual over the years into adulthood. A study conducted recently looked into the placental tissue after a child is born and it was found that bacteria found in the gums of the mother is also present in the newborn. This proves beyond doubt that the microbiome is in an individual even before he/she is born.

2. The Mental Health is influenced by Probiotics

A recent study concluded that imbalance in the gut bacteria content often leads to mental conditions like autism, depression and anxiety. It is even proven that autistic children could be cured by administering them with probiotic treatments. Even if the research is still an ongoing process, a link between the brain and gut is already being established.

3. Probiotics Ensures a Healthy Heart 

A balanced diet and an active life are crucial for a strong circulatory system and cardiovascular health, a recent study revealed that the microbiome plays an important role in maintaining the health and well-being of your heart. In today’s world were heart diseases have considerably increased, the need for probiotics is more than ever. 

4. Switching to Probiotics from Antibiotics in the Livestock Industry

The increaseduse of antibiotics in the livestock industry has made the animals immune to more deadly strains of bacteria. This resistance is passed on to the human population when the same is consumed for food. A project is even funded by the governing of Canada to tackle this particular issue. A mixture of probiotics and antioxidants are being fed to the livestock these days with the hope of migrating to the probiotic supplements from the antibiotic ones.


Source: ohsimply.com

Probiotics play an important role in the maintenance of the delicate balance between the good and bad bacteria in the gut. It also helps in boosting the immune system of the human body. The proper manipulation of the microbiome is an essential aspect that can be achieved by including probiotic drinks and food items in the daily diet of an individual.

Daily Exercise Routine and its Role in Natural Healing

Source: stylesatlife.com

When we are feeling tired or on the verge of getting sick, exercise is probably the last thing on our mind.  However, doing some exercise, even a small amount, can have a big effect on our energy level and immune system.  A regular routine of exercise has many positive outcomes for our body, mind, and soul. No caffeine or other stimulant needed. “People who exercise regularly tend to do so because it gives them an enormous sense of well-being,” according to Lawrence Robinson, Jeanne Segal, Ph.D., and Melinda Smith, M.A



Frequent exercise can increase your muscle strength and stamina.  Exercise carries oxygen and nutrients throughout your body and improves the function of your cardiovascular system.  More oxygen and a better functioning cardiovascular system give you more energy to accomplish more tasks. You may think that sitting on the couch and watching TV or surfing the Internet would conserve energy, thereby giving the energy to get things done.  It actually has the opposite effect so get on up and take a walk.



Exercise can help you maintain a healthy weight and/or burn more calories in order to lose weight.  The more exercise you do, the more calories you burn. It can be as easy as parking farther away from a store or the front door of work.  It doesn’t have to be a full-blown gym exercise class in order to burn those extra calories. Better yet, take a walk at lunch to a local restaurant that has healthy food choices.  



Source: mediclights.com

It was already mentioned that exercise improves the function of the cardiovascular system, therefore, preventing heart disease.  It can also enhance good cholesterol and decrease bad cholesterol. Other disease risks that exercise diminishes are stroke, metabolic syndrome, type 2 diabetes, some types of cancer and arthritis. (www.mayoclinic.org) Any way to limit or eliminate any of the diseases is a good thing to put into your daily routine.



Exercise increases the production of a variety of brain chemicals that make you feel happy and relaxed.  If you are maintaining a healthy weight or lose weight due to your exercise routine, you may feel an increase in self-confidence and self-love.  Also, when exercising, your mind is concentrating on the exercise you are doing so you aren’t thinking or worrying about things that might negatively affect your mood.  



When you expend energy while exercising, you tire the muscles in your body, which will make you fall asleep easier.  Being physically tired can slow down your busy mind which can also help you fall asleep and stay asleep, making for a better night’s sleep.  Who could run a marathon and not have the best night’s sleep they’ve ever had? “Managing stress and ensuring a routine of plentiful, high quality sleep is critical to protecting your health,” says Michael J Breus Ph.D.



Joining a gym, studio, running club, etc gives you a social outlet where you will be surrounded by like-minded people.  Engaging with others whom you have something in common with can give you a feeling of community and belonging. Just being at a class can give you the opening of a conversation that could lead to a lifelong friendship or to someone who you can exercise with, thus keeping you on track.



“Working up a sweat can help manage physical and mental stress.  Exercise also increases levels of norepinephrine, a chemical that can moderate the brain’s response to stress.”(www.greatist.com/fitness/13-awesome-mental-health-benefits-execise)  Have you ever jumped on an elliptical or gone to a boxing class after a tough day at work?  You feel so much better after that class. That is the pure stress reduction effect of exercise. “Exercise is an excellent outlet for stress, which exacerbates symptoms,” says Marwa Azab Ph.D.



Source: donhummertrucking.com

Weight-bearing exercises can slow down the decrease in bone density.  This includes aerobic and muscle-strengthening workouts. Walking is considered a weight-bearing exercise because you are carrying the weight of your body as you walk.  Any type of class that uses hand weights is also a great addition to any exercise routine.


Vitamin Supplements for Natural Healing

source: mskcc.org

There are thousand of supplements available for all types of wellness and ailments.  The goal of supplements is to keep a person well and strong so that they don’t have to rely on pharmaceuticals that only treat symptoms.  Pharmaceuticals can have many unwanted side effects and, while they may take away the symptoms of one ailment, they may cause harm to the body.  If you were to purchase poor quality supplements, the same could hold true. “Relatedly, there are several supplements that have shown evidence of benefit for mood or cognition, as well as for physical health problems that are known to both impact mood and be affected by mood symptoms. These include, but are not limited to, omega-3 fatty acids, l-methylfolate (B9), vitamin B12, and probiotics,” stresses Traci Stein Ph.D.



source: cbsnews.com

The first things that you have to look at are the ingredients in the supplement.  Many supplements contain titanium dioxide and silicon dioxide; this is the same thing that is in some paints.  Just the thought that something that is in the paint on your house is something that you could be ingesting should make you want to steer clear.  If the supplement has a pastel color to it, it probably contains titanium dioxide.  


That supplement probably also has one of many artificial colors that are added to make them look more appealing.  We don’t take the supplements for what they look like, we take them for the benefits that they give us. Some artificial coloring comes from the same thing house paint is made from…sound familiar.  Avoid these also.


Magnesium stearate is used so that the vitamins don’t stick to each other in the bottle.  It has also been shown to repress the immune system and to impede the assimilation of nutrients in the body.  Since many times we are taking the supplements to help our immune system, we should put this ingredient on the do not ingest list.


Many vitamins also contain hydrogenated oils.   The same oils that we have been trying to avoid in process foods for quite awhile.  “They encourage heart problems, strokes, nervous system problems, block the absorption of essential fatty acids, upset blood sugar regulation and more” (www.draxe.com/4-dangerous-and-common-vitamin-fillers-you-must-avoid).



source: askthetrainer.com 

The best way to get your recommended daily allowance of vitamins and minerals is from natural food sources.  Sometimes taking a supplement will give you too much of a certain nutrient so if you are feeling well with your current diet, you may not need supplements.  If you eat a lot of processed food or if you are feeling like you may be depleted in a specific nutrient, vitamin supplements may be what you need. Depending upon your needs, these are the supplements that will be most helpful to you.


VITAMIN D:  “We are all aware of the recommendations that some of us should produce more vitamin D, take folic acid during pregnancy, take certain B-vitamins for better mental and physical health, and consume additional iron particularly if you’re a woman under 50 years,” says Gary L. Wenk Ph.D. This wonderful nutrient can come from good old sunshine, but that may not be possible in the winter.  There is a spray version that you take under your tongue and, therefore, it is easily absorbed into the body.  This is a good supplement for decreasing the possibility of getting the flu and it can enrich bone health in older folks.


PROBIOTICS:  Our gut contains trillions of bacteria that help with our digestion.  If this bacteria count is off, digestive issues can occur. Taking a probiotic will replace any of the bacteria that are lost due to taking antibiotics and keep them stable when you are healthy.


ZINC:  This little wonder “interferes with the replication of rhinoviruses, the microbes that cause the common cold”(www.smithsonianmag.com/science-nature/five-vitamins-and-suppements-are-actually-worth-taking).


GARLIC:  This is probably the easiest one to take naturally.  Garlic is known for its power to reduce blood pressure.


NIACIN:  Known as a cure for many ailments, including headaches, this nutrient is especially helpful to those who have heart disease in that, taken daily; it reduces the occurrence of strokes and heart attacks.


Although some of these supplements are used for specific ailments or to ward off unwanted diseases and sickness, a daily regimen of taking these in a food or other natural supplement form can be good for everybody. “Vitamins help your body perform optimally and multivitamin supplements can help ensure you are also getting the dosages of each mineral that you need,” says Elizabeth Scott, MS.



Healing Crystals: Their Role in Natural Healing

Source: healthynatured.com

Many people may think that using crystals is in the realm of magic.  If you want to adopt a more natural healing process, crystals are a great alternative.  If you look at crystals from a strictly scientific standpoint, they make a lot of sense because they are made out of stones that have different vibrations, which have an effect on everything around them. “These acts have a mantra-like effect, like a form of meditation, and that can be relaxing,” said Stuart Vyse, a psychologist. 



Source: popsugar.com

“Atoms group together to form the essential shapes and qualities of crystals and stones.  The particles of these atoms are basic units of energy that emit subtle vibrations. Because each crystal and stone has its own unique molecular and geometric structure, their vibrations resonate on differing frequencies, which are then felt and/or perceived by us as feelings and qualities” (Mitchell, K, 2016, Change Your Energy:  Healing Crystals for Health, Wealth, Love and Luck). As for Shamanic practitioner Julie Ann Travis, “I place the crystals on the acupuncture points, so it’s the perfect modality for those who are not a fan of needles.” 


Since our bodies are made of energy and crystals/stones are also made of energy, they interact when near each other.  “Simple exercises in energy healing can restore normal energy flow in the body and facilitate healing,” says Carolyn C. Ross M.D., M.P.H. Depending on the energy vibration in the crystal and the needs of the body, different crystals are used for healing different ailments.  Just as we need different nutrients to keep our bodies healthy, we can use different crystals to help maintain or improve our bodies’ health.

Source: sagegoddess.com

There are hundreds and thousands of crystals in the world.  What crystals should we obtain at the start of our crystal-healing journey?  Is there a most important crystal or a least important crystal? It all depends on your needs so be sure to think about what ailments need to be addressed first before obtaining any crystals.


This is a list of starter crystals and is by no means the end-all and be-all of the crystal lists.  Many of these have multiple uses so they are a good beginning point: selenite, hematite, blue apatite, rose quartz, blue calcite, black tourmaline, malachite, amethyst



Source: mayanexperience-hotelspa.blogspot.com

HEADACHE:  Place blue calcite or selenite as close to the center of the pain as you can and leave it there until the pain goes away.

NAUSEA:  Hold or rub hematite on the inside of the wrist.

APPETITE CONTROL:  Wear blue apatite.

SHOULDER/NECK TENSION:  Tape a flat piece of selenite between your shoulder blades.

FALLING BACK TO SLEEP AFTER WAKING UP IN THE MIDDLE OF THE NIGHT:  Hold rose quartz and concentrate on breathing pattern.

SORE THROAT:  Wear or place a piece of blue calcite on the throat until the pain goes away.

STRESS: Hold selenite in your receptive hand and black tourmaline in your dominant hand for 20 minutes to negate stress.

HASTEN HEALING:  Malachite is used for general speeding up of the body’s natural healing properties.

ANGER:  Hold rose quartz or amethyst to calm angry feelings.

CALM:  Wear black tourmaline, selenite, hematite, blue calcite

RELAXATION:  Wear blue calcite, rose quartz, black tourmaline

DEPRESSION:  Wear amethyst during the day and sleep with rose quartz and black tourmaline at night.

There are thousands of ailments that crystals can assist with and this is just a shortlist of the most common ailments people may experience.  It is amazing how just holding or wearing some of these crystals can make someone feel better and there are no side effects or damage to your body like many pharmaceuticals. 

It is important to mention that when you obtain new crystals, they should be cleared and charged before use. There are many resources online and in bookstores to help you with this process.  The suggestions in this post were all referenced from “Change Your Energy: Healing Crystals for Health, Wealth, Love and Luck; 2016; by Krista N. Mitchell.



Acupuncture for Natural Healing

Source: livingprettynaturally.com

How many times have you been watching television and a commercial comes on for some type of pharmaceutical that treats a specific ailment?  The commercial usually has a positive storyline to it with happy, smiling people. Then they get to the side effects of the pharmaceutical and all that happiness comes to a grinding halt.  The side effects are often worse than the ailment they are treating! There has to be a better way to heal the body.


Acupuncture is a Traditional Chinese Medicine that has been used for over 3000 years.  If it has been around that long, it has to be working and helping patients. It is safe and effective when treating an extensive list of ailments.  Acupuncture enhances the body’s operations and encourages the natural healing progression by acupuncture points, or acupoints, throughout the body. The most well-known type of acupuncture is the placing of thin, hygienic needles into the skin. According to Teri Goetz MS, LAC, ACC, “Acupuncture is theorized to work by getting rid of the “roadblocks” on this energy superhighway.”

As a Traditional Chinese Medicine, acupuncture is based on an ancient belief that the body and universe have two opposite forces:  yin and yang. When you feel healthy, these forces are said to be balanced. Qi (chee) is an energy that flows along meridians, or trails, in the body and if any of those trails are blocked, you feel unhealthy.  Acupuncture attempts to unblock this flow so that good health is reinstated. Unblocking restores the natural healing process so that the body can heal itself.


Source: barerootsnaturalhealth.com

“Acupuncture and acupressure are widely used to treat anxiety in both Asia and Western countries,” according to James Lake, MD. Acupuncture has been effective in the nervous system, endocrine, and immune systems, cardiovascular system, and the digestive system.  That covers the entire body. It can help to reduce or eliminate pain, enhance good sleep, improve digestive operation and enrich one’s sense of happiness, comfort, and security.  

Specific ailments that have shown improvement with acupuncture treatment are:  “back, neck, dental and other types of pain; nausea; migraines; anxiety; depression; insomnia, allergies, rheumatoid arthritis, and infertility” (www.cim.ucsd.edu/clinical-care/acupuncture) to name a few.  All these can be treated with none of the awful side effects that pharmaceutical is known for.  


Source: prtcm.org

The acupuncture practitioner will first speak to you about your health history and what ailments you are seeking relief from.  They may do some additional physical examinations depending on your current health and ailments. They will explain what their plan of action will be for your specific needs.  You will lay on a comfy table, similar to a massage table, and the practitioner will carefully place the thin, hygienic needles in acupoints that correspond to your ailments/energy pathways that may be blocked.  Needles stay in place from 5 to 30 minutes.  

People describe a feeling of relaxation during and after their treatment.  The few side effects that may occur after acupuncture are soreness or bruising at the needle placement site(s).  As with any type of medical or natural treatment, ask questions and do research before the appointment so that you know what to expect and what questions to ask.  Also, make sure that your acupuncture practitioner is licensed in the state where you live.


Source: onhealth.com

You can find skeptics of all types of medical and /or natural treatments.  One medical treatment may be glorified for one person and lambasted by another.  The same goes for natural treatments. You can try a medical treatment and the doctors may want you to take one of those pharmaceuticals that have a myriad of awful side effects or they may want to do major surgery.  If you try a natural treatment like acupuncture and you don’t feel like it was effective, you may have a little soreness. If it does work, perfect! Which would you choose?

“We have provided evidence that acupuncture versus usual care and counseling versus usual care are both associated with a significant reduction in symptoms of depression in the short to medium term, and are not associated with serious adverse events,” said the investigators, led by Hugh MacPherson, Ph.D., University of York in the United Kingdom.



Meditation Techniques for Calming the Mind

Source: chopra.com

Stress plays a major role in each of our lives. We feel it at home when we are pressured to meet our financial obligations. At work, the nagging boss gets to our nerves when he’s looking for the report from two days ago. Our kids, no matter how much we love them, annoy us when they insist on doing what’s not to be done. When we want so much to relax and unwind but the nanny just couldn’t make it tonight, we just raise our hands in desperation because we’re going to be watching the baby instead of the movie. 

Oftentimes, we fail to keep our cool at the biggest and the slightest things, and we want to blow up in anger and shout to release that heavy feeling in our chest. It seems that no matter how many times we’ve dealt with stress and anxiety, we just couldn’t get used to it.  Could there be something we can do to maintain our inner balance consistently? Can we possibly find an effective strategy to keep it together – mind, body, and spirit – harmoniously? 

Meditation Defined
“Relaxation techniques can be an effective way to calm anxious thinking and direct your mind to a more positive place,” says Kathleen Smith, Ph.D., LPC. The practice of meditation has long been proven to provide many benefits, the most popular of which is relaxation and inner peace. The Buddhists meditate to improve their concentration and achieve the feeling of true happiness and ecstasy. Simply stating, meditation is a method of transforming the mind. It is done by practicing the mind to be more aware of what’s happening within yourself, to be able to focus on your goal whether it be relaxation, concentration, induced sleep or literally some peace and quiet. It is also one of the best ways to calm the mind and develop inner peace. Physiologically, the benefits include lowered blood pressure, weight loss, and increased energy and exercise tolerance levels.

Source: fresher.ru

On the other hand, meditation has more psychological benefits than you can imagine. You become less reactive to pressure and more able to set aside minor and unimportant concerns. With a clearer mind, an individual who learns how to meditate is often more creative, more self-confident and more resilient to tough situations. According to Tom Corboy, MFT, “meditation, yoga, or other calming practices can help minimize anxiety in both the short and long term.”

Meditation Techniques that Calm the Mind

Progressive muscle relaxation

This is done by intermittently tensing and relaxing the muscles of your body, usually starting from the feet and upward to the hands. Contracting the muscles for about ten seconds works the muscle groups, tiring them and consequently producing more relaxation. This technique produces awesome calming benefits. 

Guided Visualization

This technique follows the concept of Buddha, that a person becomes what he thinks he can become. If you want to be happy, you only need to think you are, in your mind, and you achieve it. You make it true by believing in it before it has happened. 


Qi Gong

A more familiar method, Qi Gong promotes good posture and relaxation. Proper breathing is key here, as it is utilized to carry and provide energy to all parts of the body. Originally, it means ‘being revived.’ 


“When you practice things like gratitude or mindfulness, your brain creates shortcuts for these skills, making it easier and easier each time you do it (like riding a bike!),” says Tchiki Davis, Ph.D.

Mindfulness meditation is one of the most popular techniques that is used by many Buddhists to gain more wisdom on something. It is also used to get over a traumatic event that happened in the past. It promotes self-awareness and wisdom. Mindfulness meditation is effective in treating depression and anxiety.

Whatever technique you may have chosen, the goal should be relaxation, happiness, acceptance and inner peace. Once you’ve decided which technique to use daily, you may now practice and integrate it into your daily activities – where you are focused, happy, and successful in finding the inner balance needed to thrive in this stressful and chaotic world. If you need help finding that balance in life, try reaching out to a licensed therapist online. 

Source: poetseers.org