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- Dr. Riley Smith, LAc, DACM2404 Broadway
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Everything would check out ok with my doc, but I still wasn’t feeling better.
✅Sudden feelings of overwhelm that made me want to scream
✅Etc, etc etc…
Can anybody else relate?
I was tired of being told to go on meds (NOT med shaming here.. there is a time and place) I just knew in my gut (literally) that that wasn’t going to manage the issue. Not only that, I was tired of chasing one modality after another to get a handle on my anxiety.
Sometimes the go-go-go hustle of looking for the next “fix” to finally eliminate anxiety can be more anxiety producing than just white-knuckling it and learning to survive each day. You too?
For nearly a decade I had wanted to start studying and delve deep into functional medicine. I have seen other patients realize true breakthroughs from other practitioners.
I had also heard and seen so many “miracle” stories from other doctors that I trust wholeheartedly.
Bottom line, I was ready for a new approach for myself and for my patients that I could integrate seamlessly into my existing practice. I am forever grateful that I have been able to use this year and the extra time it has provided me to become certified in Functional Medicine.
It has provided me with tremendous breakthroughs for my own health and with so many of my patients. Finally, for the first time in my adult life, I feel that I have a handle on my anxiety…
Externally, I am better able to recognize and manage triggers (skills learned through coaching and TONS of research on my own).
Internally, I finally have a handle on my gut health, neurotransmitter balance and hormones through lab testing and a strategy. See, its worthless to know all the data from labs without a strategy on how to use that information to make powerful health shifts…
That’s why it requires time and one on one coaching.
It has been nothing short of life changing and to be able to share it with you all is the privilege of a lifetime.
If you can relate to how I felt before this life-changing shift drop I would love to hear your story.
5 Scandinavian secrets to a happier, healthier life
Scandinavian winters are dark, cold, and long. Depending on the city, a typical day could have little to no sunshine, freezing temperatures, and lots of snow. Some people might see those conditions as a recipe for seasonal depression. But despite their harsh winters, Denmark, Sweden, Norway, Finland, and Iceland have topped the World Happiness Report — which surveys 156 countries by asking their citizens how happy they are — for several years in a row.
So, what is it that makes Scandinavian people so content? The answer may lie in their approach to life — which contains several feel-good philosophies that promote an overall sense of well-being. Let’s take a look.
- Fika paus
The Swedish term fika paus roughly translates to “coffee break.” But there’s more to it than just grabbing a cup of joe and rushing back to work. A fika paus is more like a social ritual, giving you time to rest and reset. It consists of coffee, typically accompanied by a sweet treat, and is meant to be enjoyed with others and away from work. In Sweden, fika paus is so important that work is often scheduled around these breaks — and not the other way around.
How it helps: Prioritizing time for breaks and socializing each day can help with work-life balance, which may reduce stress.
Spending time in nature is a practice that takes many forms in many cultures around the world. In Japan, it’s known as shinrin yoku, o r forest bathing. In Norway, it’s known as friluftsliv, or open-air living. But while forest bathing encourages you to spend time immersed in nature for a few minutes each day, friluftsliv is more indulgent. Rain or shine, it’s a commitment to getting the most out of those outdoor moments — whether it’s long camping trips through the mountains or leisurely strolls on the beach with friends.
How it helps: Time spent outside — even if it’s just at an urban park — can have a positive impact on our sense of well-being.
The Swedish idea of gokotta takes friluftsliv one step further. It’s the act of waking up early in the morning to go outside and listen to the birds sing.
How it helps: On its own, waking up early can make you more proactive — meaning you’re more likely to get things done. But with gokotta, you’re also spending quality time in nature. So, from the moment you wake up, you’re boosting productivity and your sense of well-being.
The long, dark hours of winter can take their toll. But instead of dreading the winter months, the Danish concept of hygge encourages you to embrace them. Hygge is about celebrating coziness and turning it into a type of self-care. Lighting candles, sipping your favorite tea, putting on a pair of fuzzy socks — these acts are hygge in practice. And the key to this practice is to find the joy in feeling warm and fuzzy, inside and out.
How it helps: Focusing on the positives in life — like getting cozy when it’s dark and snowy — can increase your overall sense of well-being.
Balance is essential to living a healthy life. Roughly translating to “just the right amount,” the Swedish and Norwegian concept of lagom is about making it a priority to always find balance in every part of life.
How it helps: Many things can be harmful to your health if not done in moderation — from overeating to not moving enough throughout the day to working long hours without breaks. This is why the concept of lagom is important. Finding the right balance can help you avoid damaging your health.
Happiness isn’t a location — it’s a state of mind. By putting these Scandinavian philosophies into practice, you may find yourself feeling happier over time and living a more fulfilling everyday life.
Don’t understand what you’re looking at?
Don’t worry.. thats my job.
Don’t understand WTH this has to do with anxiety?
Don’t worry.. I’ll break it down.
What we are looking at here my friends is the amazing friend in our colon called Butyrate. Butyrate belongs to the families of short chain fatty acids (SCFA).
Everyone has them, some more, some less- but we will get there…
Why is the level of Butyrate so important?
Well, lets break it down:
1. High levels of Butyrate protect against IBS and Chron’s 💩
2. Promising research indicates that it plays a preventative role in colon cancer
3. High levels of Butyrate protect agains insulin sensitivity and Type 2 diabetes
4. High levels of Butyrate indicate a healthy gut. A healthy gut means you have a good microbiome. A good microbiome is a KEY way to prevent anxiety
I love to do gut health testing and find discover Butyrate levels. These short chain fatty acids play a foundational role in protecting agains anxiety. 99% of the time its one of those 💡discoveries that can make all the difference in the world for my patients.
It’s just one of the many things we test for at my clinic and is a key part of The Anxiety Detox Method™ protocol.
Holler if you want to know your Butyrate!
What is this concept of radical accountability?
At its core is communication. Especially those conversations you have with yourself. It can be a slippery one because there are so many enemies of accountability- most of them we don’t even realize we are doing because they become habitual:
✅ “I’m sorry”
✅ Victim mentality
Begin by taking a look at your inner dialogue. How often do you let yourself off the hook by rationalizing away your responsibilities? Odds are you let others easily off the hook too in an effort to not rock the boat.
Boundaries start to get sticky and ultimately self-worth gets injured. A good starting point is to make sure that our requests of others and our expectations are timely, accurate and clear. On the flip side, when you are at the receiving end of a request ask the right questions to determine the scope and expectations of the other party. How does this relate to anxiety?
Knowing that messaging can get blurred and that it can be a trigger for you is crucially important. Practicing radical accountability by setting expectations and knowing other’s of you helps to tighten the guardrails providing an agreed upon path for you both to follow.
Clear boundaries and expectations eliminates mystery and confusion. Both can be stress inducing leader to a heightened level of generalized anxiety. To avoid that, this is a great place to start.
Often times when it comes to clutter, we don’t even know where to start.
If you feel this way I PROMISE there is nothing wrong with you! Most of us and myself included, lead full and busy lives. We have well-made plans and timelines and we want to feel as if we are in control of our lives and projects.
But guess, what. Life happens. Life doesn’t care about our to do lists or plans. If you are feeling anxiety over clutter you are in the right place. Often times just being kind to ourselves and gentle by seeking support and understanding how and why anxiety causes clutter is the best place to start. Our goal is to move forward with kindness and loving compassion.
Does clutter at home make you feel overwhelmed? Most people find it difficult to relax in environments that are full of clutter. Sometimes, too, we can be so used to it that we don’t even realize that we are living in clutter or how even just a pile of papers on the kitchen counter we have looked repeatedly leads to anxiety.
There is a strong link between clutter and you life force energy. Items that no longer serve us can make our energy heavy and blocked leading to feelings of claustrophobia, shame and depression. This is especially true if there are items in our home that bring up uncomfortable feelings from the past.
Often times people end up feeling depressed or anxious at home and aren’t even sure why. Do you feel this way when you are at home? It’s normal if your living environment is cluttered. Its almost impossible to rejuvenate when cluttered surroundings remind you of unfinished tasks or past experiences that no longer serve your highest good.
Sherrie Bourg from Psychology Today wrote that “clutter can play a significant role in how we feel about hour homes, our workplaces, and ourselves. Messy homes and workspaces leave us feeling anxious, helpless and overwhelmed. Yet it’s rare that clutter is ever seen as the root cause and a significant source of stress in our lives.”
Often anxiety is accompanied by the feeling of an urgent need to do something. Do you ever feel the frantic need to start decluttering the minute you get home? While your intensions are sincere, the biggest problem this presents is that its very easy to get overwhelmed with this approach. Decluttering projects often require more physical and mental bandwidth than we initially plan on.
Its important to remember that it took time for a home to get to that point, so keep expectations realistic, take your time and be gentle on yourself.