Ella Grace Holistic Health

23/02/2024

In Part 5 of this series on Tay Gendron's 'banishing anxiety for good', we take a look at Nervous System Dysregulation. This term simply means our body has become stuck in the Sympathetic Nervous System (more commonly referred to as the flight, flight or freeze response to stress).

We naturally and automatically switch between the Sympathetic Nervous System (fight, flight or freeze) and the Parasympathetic Nervous System (rest & digest).

When we feel danger, threat or stress (whether real or imagined) our body activates the Sympathetic Nervous System to helps us get away from, freeze or fight the danger or threat.

Think about a near-miss car accident or scary sound in middle of the night and what you noticed at the time - rapid heart rate and breathing, flushed skin, shaking (caused by adrenaline being dumped into your system) etc. All of these responses are designed to get you out of that situation fast. You did not have to activate it - it just happens!

But when the danger or threat is over, our body should switch back into the Parasympathetic Nervous System so we can rest, recharge, digest, sleep and heal.
And our ability to bounce back like this after a stressful event is call resilience.

However, for some people. their body gets stuck in the Sympathetic Nervous System and their nervous system becomes dysregulated. We can get stuck for all sorts of reasons - unresolved trauma, burnout, feeling under too much stress for too long, not actively managing our stress levels, not sleeping well, not eating well etc.

Thankfully, once we can recognize the signs of nervous system dysregulation, there are lots of simple techniques we can do to bring our nervous system back on track. Take a look at the suggestions below to see what you can do today to start to regulate your nervous system if you feel yours is out of balance.

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16/02/2024

In Part 4 of this series, we take a look at how hormonal imbalance can impact our mood and mental health.

Hormones are chemical messengers that tell our body what to do and when.

For example, thyroid (or energy) hormones control our metabolism.

Stress hormones are released when we perceive some kind of threat or danger to ourselves and our body prepares to "fight" or "flee" the threat (think rapid heart beat, shaking hands, fast breathing etc).

Our s*x hormones help regulate many bodily processes such as sleep, appetite, growth & our s*xual development.

Changes to any of these hormones can cause you to feel irritable, stressed, anxious, depressed, fatigued or experience mood swings.

Take a look below at what causes hormonal imbalances and what steps you can take to balance hormones naturally and/or with medication.

What is one step you can take today to help support your hormones?

15/02/2024

09/02/2024

In part 3 of this Tay Gendron Anxiety Banishment series, we look at the impact the nutrient deficiencies has on mental health and wellbeing.

To function at its best, our brains require a good supply of vitamins, minerals, amino acids, healthy fats from the food we eat and for some, supplements, to support brain health.

However, this supply can be impacted by things such as low stomach acid, a poorly functioning liver, small intestine permeability (more commonly know as leaky gut) and an imbalance of the bacteria in our large intestine.

Thankfully, there are a number of things we can do to support digestion and absorption of our food from digestive support to lifestyle changes to reducing environmental toxin exposure.

What is one thing you can do to support your nutrient intake, digestion and absorption? Please comment below.

02/02/2024

In Part 2 of this series looking at Tay Gendron's recommendations for banishing anxiety, we look at Dietary Choices.

In summary,
ADD more:
Protein
Fiber
Healthy Fat
Fruits and Veges

REDUCE:
Gluten
Dairy
Refined Sugar and Refines Carbohydrates
Corn
Soy

Aim to eat more protein, fiber, healthy fats and fruits/veges 70 - 80% of the time.

Take a look at slides for why Tay recommends these dietary changes for better mental health and wellbeing.

12/01/2024

Over the summer break, I have been researching how to rid ourselves of chronic anxiety and if in fact, this is even possible.

I stumbled across Tay Gendron, who had suffered from crippling chronic anxiety and panic attacks for years, even with medication and going to therapy.

But after completing a nutritionist course, she decided to take matters into her own hands and see if she could reduce her chronic anxiety using food.

Fast forward to now, and she is free of chronic anxiety and she no longer has panic attacks! She hasn't just reduced her anxiety; it is gone.

How did she do it you ask? She changed her diet, which impacted her gut health, her neurotransmitter health, her hormonal balance, her nervous system became regulated and she made lifestyle choices that support her mental and physical wellbeing and committed to practice them daily.

This is NOT a quick fix; this is hard work. But with commitment, discipline and determination, Tay has proven that we can send chronic anxiety packing!

Over the next few weeks, I will cover her 6 root causes of anxiety and share tips for each cause, so stayed tuned....

13/12/2023

The things we choose to focus on in our lives have such a huge impact on our mental health. We can choose to focus on things that can either increase or decrease our anxiety levels.

Sometimes we think we are doing good things for our mental health, when in fact they are impacting our mental health negatively.

Like scrolling . . . I'll just take 5 minutes to relax and scroll while I am on a break. Scrolling = procrastination - stopping us from doing a healthier habit such as taking 5 minutes to make a cup of herbal tea or drink some water, taking 5 minutes to do some deep breathing exercises, taking 5 minutes to rest our brains from information overload, taking 5 minutes to talk with someone.

You have the power to choose how to spend your time. Choose anxiety decreasers, not anxiety increasers.

Comment below . . . what is one anxiety increaser that you want to replace with an anxiety decreaser? Start with just one thing to replace, build it into a new habit and then the next week, choose another. You got this!!

03/10/2023

Do you struggle to stop your mind from racing or worrying incessantly? Rather than try to tame or control your mind (hard but not impossible to do), try to quiet your unease, distress or anxious state through your breath which will then help quiet your mind and thoughts.

The physiological sigh is a breathing technique that very quickly reduces feelings of stress or anxiety.

Start by taking a deep breath in through your nose, but before you exhale, take another short breath (kind of like a sniff) in. Then exhale slowly, either through your nose or through your mouth. The exhale (or sigh) should be longer in duration than the inbreath.

Repeat these steps until you feel calm.

I have found to get an even better result, I add in humming through my nose or making a "ohmmmm", "voooooo" or "ahhhhhh" sound as I exhale through my mouth as this stimulates my vagus nerve which is another way to switch off the sympathetic, "fight or flight' stress response.

How does the physiological sigh work? When we are stressed, we typically and subconsciously shorten our breath or breathe more shallowly, and by doing so, we do not fully expand our lung capacity which signals to our body that we are in 'danger'. So by taking this 2nd short breath at the end of the long, deep inhale, we fully expand our lungs and according to Ari Whitten, we are able to offload as much CO2 as possible, which reduces our stress or anxiety levels and helps calm the mind. Clever!

Drop me a YES if this technique works for you. It may take some practice, but stick with it to enjoy the lovely calm feeling afterwards.

29/08/2023

Do you love the beauty and healing powers of crystals? Are you curious about how crystals work and what they support?

Please visit our website at https://www.ellagraceholistichealth.co.nz/crystals to see our range of crystal bracelets and explanations of what each type of crystal is known to help with.

These are the perfect gift for yourself (self-care) or someone you love. Prices start as low as $11.30 plus shipping or if you live locally in Wellington, you can pick up for free.

We also make up gorgeous crystal collection packs that support mental health, physical health, increase self-love, bring protection, improve sleep and more.

Yours in health,
Ella Grace Holistic Health xx

08/08/2023

Mental Health Tips . . . lets share our collective knowledge and experiences and let others know the top 3 things that have helped you improve your mental health and wellbeing. Comment below and help others who may be struggling right now. Lets spread the love 💗 I'll start . . .

03/08/2023

Anxiety is not always ... well anxiety!

What do I mean by this? I mean that some underlying medical and health conditions can cause anxiety-like symptoms but they are NOT anxiety.

It is important to know the difference between what is anxiety and what can mimic anxiety. You do not want to be treated for anxiety when the symptoms you are experiencing are not caused by anxiety as the treatment is unlikely to work and your underlying health condition could become worse if left untreated.

Take a look at the list below and please see your GP if there is any doubt about what is causing your anxiety-like symptoms. Once any underlying medical or health conditions have been ruled out, you can then start working with a health coach to begin to adjust any lifestyle factors that may be contributing to or causing your anxiety.

A health coach will work with you to figure out which lifestyle factors may be contributing to your anxiety symptoms and help you make small, consistent and sustainable lifestyle changes to reduce your symptoms and to enhance your overall health and wellbeing.

Please visit www.ellagraceholistichealth.co.nz to see if health coaching is right for you.

25/07/2023

Have you heard of Health Coaches? My guess is probably not as the role of Health Coach is relatively new on the scene.

Many GP practices in NZ are beginning to employ Health Coaches so that patients can quickly be seen to help them on their healthy journey. However, many Health Coaches also practice privately, especially if they specialize in specific areas.

I practice privately as I specialize in mental health, mental fitness, wellbeing and resilience from a holistic point of view, meaning I work with clients to explore the mind (thoughts and feelings), body (behaviour and actions) and spirit (values and drivers) as well as the connections between all three.

I can help you:

~ Identify your current mental state or the cause of your mental state as you perceive it.

~ Increase self-awareness of your thoughts, feelings and behaviours as well as identify any self-limiting beliefs, self-sabotage or what is keeping you stuck.

~ Clarify your current values and needs (finding your purpose or your 'why').

~ Identify your strengths, building self-confidence and feelings of self-worth.

~ Challenge your old, outdated beliefs and rewriting new, healthy, true beliefs that serve you better.

~ Introduce tools, education, resources or activities to reduce your stress and anxiety and build resilience.

~ Choose small actionable steps to take and problem-solving obstacles that may stop you from achieving them.

Swipe to find out more about Health Coaching.

Or visit our website to find out more or to contact me at: www.ellagraceholistichealth.co.nz

19/07/2023

I am sure you have all heard about the positive benefits of journalling ~ reducing stress, improving mental wellbeing, helping to process emotions or experiences etc.

So one day you go out and buy yourself a journal, intent on starting a new daily journalling habit. You sit down at the end of the day or first thing in the morning, open it to the first fresh blank page, and then think . . . now what do I do? What am I meant to write? How often should I journal? Is there a right way to journal? This is too hard! You close the journal, unused, where it sits gathering dust or as a place to put your cup of tea on . . .

If this sounds like you, then please take a look at our range of beautiful journals made by Awesome Inc (a NZ company) that guide you on how to journal and take the guess work out of where to even start.

We stock two types of journals - a Mindset Journal and a Resilience & Gratitude journal.

For a limited time:
~ the Mindset Journals are on sale for $31.80, and
~ the Resilience & Gratitude Journals are on sale for $28.13

Inside you will find guidance and activities to help you:

♥ Build a positive mindset
♥ Focus on your strengths
♥ Challenge negative thought patterns
♥ Manage emotions
♥ Create healthy habits to feed your mind, body and soul
♥ Set goals for your future
♥ Use positive affirmations to rewire your thoughts
♥ Interrupt your negative bias with gratitude
♥ Create meaningful connections
♥ Mindfulness colouring pages
♥ Happiness scale for mood recaps to spot patterns
♥ Breathing and meditation techniques

Head on over to our website at:

https://www.ellagraceholistichealth.co.nz/journals

to purchase your journal today. You can also take a sneak peak at what is inside each journal.

Kick start your new healthy habits to build a better mindset, become more resilient or to learn the practice of gratitude.

♥ These are the perfect gift for some one you love too ♥

03/07/2023

I LOVE this quote! It is a family value of ours, is something we have taught our daughter and she in turn now teaches it to her friends.

Nothing makes me prouder than seeing or hearing about our daughter's generous heart, empathy and compassion she shows towards the homeless or anyone in distress.

We never really know what is going on in other people's lives, so choosing to be kind might just be thing that brightens their day, makes them feel seen or heard, or motivate them to keep going.

It is also good for your mind, body & spirit!

"When you are kind to others, it not only changes you, it changes the world"~ Harold Kushner

26/06/2023

Recently I have wanted to make some big life changes but .... my brain said "NO WAY!!" and my mind-body went into a state of high anxiety.

When I stopped to explore my anxiety and to figure out what might be causing me to react this way, I found my old friend "FEAR" lurking in the corners.

Fear of the unknown
Fear of uncertainty
Fear of insecurity
Fear of being alone
Fear of how it all might go horribly wrong
Fear of making the wrong decision

Fear did it's job so well, it stopped me in my tracks. No major life changes for me! Stay safe! Keep the status quo! Change is bad it told me. It LIED!!

And that is the thing about fear based anxiety - it is trying to keep you safe, to protect you, to keep you in your comfort zone but it does so by telling lies. It can present the worst case scenarios.

It stops you from seeing all the good things that can come with change. The opportunities. The growth. The adventure. All the things that can go right.

Yes change can be stressful and hard but it can also be exciting, rewarding and the best thing for you.

So next time you are faced with a big life change, expect to feel challenged, scared, stressed or anxious. Be compassionate to yourself. Accept an welcome these reactions, thoughts feelings as your mind's way of trying to protect you. Then try to reframe them or challenge them.

Ask yourself:
Are they fact?
Are they the truth?
Or are they fear based?

If they are fear based, can you unpack them and identify what is driving these thoughts and feelings?

Can you tackle one small problem or obstacle at a time? Can you break down the overall outcome into small, but achievable goals?

Can you think of times where you have successfully navigated change? What can you learn from those experiences?

12/06/2023

Many years ago I attended a Mindfulness Based Stress Reduction course where we practiced meditation in various forms. What I discovered was that sitting or lying still while meditating was HARD! I got sore, cold, fidgety, stiff, itchy, & bored, all of which detracted from the meditation practice itself.

Later on in the course I got introduced to walking and yoga meditation and I had an 'aha' moment. This was MY kind of meditation practice ~ moving while meditating!

Do you find it hard to be still? Maybe you are full of energy, have ADHD or you are so wired with anxiety and feel like you can't sit still.

Whatever the reason, some of us feel like we can relax more when we are DOING and that is OK.

My favourite active relaxation practices are walking mindfully in nature, getting creative with my crochet hook, reading and singing.

How will you actively relax today? Can you suggest other ways to actively relax?

29/05/2023

Reprinted from stuff.co.nz

Benee and mental health service Youthline have teamed up to make a song to help manage anxiety.

Titled Bagels, the track released on Wednesday, uses scientific criteria to create a sound that could soothe overwhelming emotions.

“Music is like free therapy,” Benee told Stuff, with many people now having an “unlimited supply of musical poems” at their fingertips thanks to streaming services.

“I didn’t want to overcook it, the music that relaxes me is usually instrument-based, or vocal layers of ambient melodies ... I just wanted to make something that sounded beautiful and relaxing.”

In the second half of the song, a recording of Benee talking to friend and guitarist Tiare Kelly about her day at the beach plays over instrumentals.

“I was thinking about what makes you feel good – talking to your friends, venting, your favourite foods – I thought that following a conversation, as simple as it was in the song, could take you to a happier place,” Benee says.

Josh Fountain, Benee’s producer, describes it as a “meditation”, focusing in on something soft and calming that can distract you from whatever situation is making the listener feel overwhelmed.

“Just talking about something as normal as eating a bagel, there’s some kind of nice, soothing quality about that, just listening in on a conversation”, Fountain says.

To make sure their song fit the scientific standard, Dr Dan Shepherd, Associate Professor in Psychology and Neuroscience at Auckland University of Technology, was brought in to help in guiding Benee and Fountain.

“We gave some advice on what the literature had found in previous studies: minor keys are sullen and sorrowful, so let’s use a major key, tempo around 60 to 70 beats per minute is better, and let instruments dominant rather than the singer’s voice,” Dr Shepherd says.

He says music can be a helpful tool in managing anxiety, as well as other psychological disorders such as depression, and Bagels is meant to tackle state anxiety, which is an “event elicited anxiety”, Dr Shepherd says.

23/05/2023

Some days I don't feel like doing anything! My body is screaming at me to rest when I feel tired, exhausted, fatigued, unable to think clearly.

But then the thought of not doing anything creates stress and anxiety because I have been programmed to believe that taking a break and resting is not productive! Being busy is good; resting is bad.

But that is the thing - listening to my body and resting when I need to is doing something! It is the BEST something I can do for myself. It is self-care. It is prioritizing myself and my needs. There is always going to be a tomorrow to get stuff done.

So if you need a rest, please rest. If you can't rest, then please take regular restful breaks. Give your mind and body a break so that it can keep on 'keeping on'.

If you don't rest or take regular breaks, your body will eventually force you to slow down - you might get sick, suffer from burn out or your mental health might suffer.

Listen to your body and remind yourself that resting is essential, it is not a treat.

What is your favourite way to rest or to take a restful break?