Women Connect

Ellen McElderry, LIMHP, LADC, program manager, Methodist Community Counseling Program: "Sometimes there are benefits to having a little anxiety. It can motivate you to do things. It can drive you to take action. Very successful corporate leaders often have anxiety. Sometimes people are identified as Type-A personalities. I say the 'A' stands for ‘anxiety.’ 

"There is excitement or a little nervousness—and then there is anxiety. I think the simplest way to define it is: when you cross that line to where that excessive energy or emotion is no longer being useful—and it’s interfering with everything you're trying to accomplish—then it’s a problem or a challenge. Perhaps some type of intervention, support or help needs to take place."

Dr. Laura Shoemaker, internal medicine physician at Methodist Healthwest, said the physical manifestations of anxiety can include:

• Irritability
• Fatigue
• Nausea (feeling sick)
• Diarrhea or constipation
• Disturbed sleep

Dr. Shoemaker: "Women tend to activate the fight-or-flight response easier than men do. That’s our autonomic nervous system. We're producing excess adrenaline and cortisol in our bodies, which causes our heart rate to increase. This can cause nausea and GI distress because blood flow to our GI tract is limited. Instead, it’s going to our heart because our heart rate is increasing." 

DaeJanira LynCook, MS, LMHP, counselor, Methodist Community Counseling Program: "Women really do think we can take on everything. We take on jobs, our families—all the responsibilities that we can, all the time. And we put ourselves on the back burner. We don’t take the time to slow down and take care of ourselves because we’re nurturers. But you can't pour from an empty cup."

Ellen McElderry: "When your toddler is learning to walk and they fall down, the first thing they do is turn—'How is Mom reacting?' If you panic, they're going to panic.

"It's not uncommon when we serve children for anxiety, the very next phone call is with Mom—'Let’’s talk about your anxiety.' When Mom starts to calm down, the kids start to calm down. 

"It’s not about finger-pointing. It’s about taking a look at all the root causes. If you're a child with anxious parents, you’re going to be impacted by that environment. 

"For parents, validate with your children that things are going to be okay. Focus on the facts, not catastrophes or 'what ifs.'" 

Our panelists stressed the importance of:

• Establishing a good sleep routine 
  • That includes shutting the phone and electronics off at least 45 minutes before you want to go to sleep. "If you’re scrolling while you’re laying in bed, your brain is being triggered and you’re not going to be able to turn your brain off and go to sleep," said Ellen McElderry.
• Staying active
  • Take a walk, go for a jog, start a workout program online, join a gym or a workout class, or take the time to walk the stairs at home or work. 
• Having a consistent self-care routine 
  • Your routine is up to you, whether that's sitting on the front porch, reading a good book or listening to soothing music.
• Practicing self-compassion and positive self-talk
  • Talk to yourself like you're talking to a best friend. 

Unsaturated fats are essential to brain function and necessary for the absorption of fat-soluble vitamins. They play a role in the production of serotonin and dopamine – another “happy” or “feel-good” hormone. Omega-3 fatty acids can help fight inflammation, which is commonly seen in those with mental health issues. Consider adding more fatty fish (salmon, sardines, tuna, trout and mackerel), flax seed and walnuts to your diet.

Complex carbohydrates found in fruits, vegetables and whole grains can benefit your mental health by providing essential energy and fuel for proper brain function. Think apples, pears, berries, bananas, potatoes, peas, greens and beans as well as whole-grain bread, oatmeal and brown rice.

Lean proteins contain amino acids, which help produce serotonin and dopamine. Try to limit minimally processed red meat to once or twice a week, and incorporate more eggs, poultry, fish, and pork tenderloin into your diet. Egg yolks, liver and beef are also rich in zinc, which has been linked to lowered anxiety. 

Fermented foods like kimchi, yogurt, kombucha and kefir can improve your microbiome and mood by supporting the growth of beneficial bacteria. Remember, gut health can impact brain health!