Managing Moods After Trauma
Trauma, whether it is a head injury or a traumatic experience, can have a significant impact on our emotional and
April 23, 2023
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Anxiety Treatment
Anxiety is a common mental health condition that can have a significant impact on a person’s quality of life. The mainstream approach to anxiety treatment typically involves medication and therapy, which can be effective for some individuals. However, anxiety is a complex condition that can be influenced by a range of factors, including genetic predisposition, environmental stressors, and underlying medical conditions.
As such, it is important to recognize that the current mainstream treatment options for anxiety may only represent a small part of what is possible therapeutically. While medication and therapy can be powerful tools for managing anxiety, there may be other approaches that can be equally or more effective for certain individuals.
In recent years, there has been a growing interest in alternative and complementary treatments for anxiety, such as mindfulness-based approaches, exercise, and natural remedies like herbal supplements or aromatherapy. These treatments can be used in combination with mainstream approaches or as standalone therapies, depending on the individual’s unique needs and preferences.
Just because something is considered mainstream does not necessarily mean it is the best or most effective option. The field of mental health is constantly evolving, and new research and innovations are emerging all the time. As such, it is essential to stay informed and explore a range of treatment options to find the best possible approach for managing anxiety and improving overall well-being.
The Evolution Of Anxiety Treatment
The treatment of anxiety has evolved significantly over the years. In the past, anxiety was often viewed as a weakness or character flaw, and people were often stigmatised for seeking help. However, as our understanding of mental health has improved, so has our approach to treating anxiety.
One of the earliest treatments for anxiety was psychoanalysis, which was developed by Sigmund Freud in the late 19th century. Psychoanalysis involved long-term therapy sessions aimed at uncovering the root causes of a patient’s anxiety. While this approach was groundbreaking in its time, it has since been largely replaced by more modern and evidence-based approaches
In the mid-20th century, cognitive-behavioural therapy (CBT) emerged as a popular treatment for anxiety. CBT is a short-term, goal-oriented therapy that focuses on identifying and changing negative thought patterns and behaviours that contribute to anxiety. CBT has been shown to be highly effective in treating a variety of anxiety disorders, including generalised anxiety disorder, panic disorder, and social anxiety disorder.
Along with CBT, medications have also played an important role in the treatment of anxiety. The first medication approved for the treatment of anxiety was benzodiazepines, which are sedatives that work by slowing down the central nervous system. While benzodiazepines are effective at reducing anxiety symptoms, they can also be habit-forming and can have side effects, such as drowsiness and confusion.
In recent years, newer medications, such as selective serotonin reuptake inhibitors (SSRIs), have become more popular for the treatment of anxiety. SSRIs work by increasing levels of serotonin in the brain, which has been linked to improvements in mood and anxiety.
In addition to these traditional treatments, complementary and alternative therapies have also become more popular in recent years. Mindfulness-based therapies, such as mindfulness-based stress reduction (MBSR), have been shown to be effective in reducing symptoms of anxiety. Other complementary therapies, such as acupuncture, yoga, and massage, have also been used to help manage anxiety symptoms.
Overall, the evolution of anxiety treatment has been marked by a shift towards evidence-based, short-term therapies that aim to identify and change negative thought patterns and behaviours that contribute to anxiety. While medications can be effective in reducing symptoms, they are often used in conjunction with therapy to address underlying issues. Additionally, complementary and alternative therapies can be a helpful supplement to traditional treatments. As our understanding of anxiety continues to evolve, it is likely that new and innovative treatments will continue to emerge.
Anxiety Treatment & Therapies
Medication can be a helpful option for managing anxiety, especially for those with severe or persistent symptoms. Selective serotonin reuptake inhibitors (SSRIs) are the most commonly prescribed medications for anxiety, as they work to regulate serotonin levels in the brain.
Other types of medication, such as benzodiazepines, are also used to treat anxiety, but they carry a risk of dependence and addiction, and should only be used under close medical supervision.
- Selective serotonin reuptake inhibitors (SSRIs): SSRIs are a type of antidepressant medication that works by increasing levels of serotonin in the brain. This can help regulate mood and reduce symptoms of anxiety. SSRIs are typically used to treat generalized anxiety disorder, social anxiety disorder, and panic disorder. Commonly prescribed SSRIs include fluoxetine (Prozac), sertraline (Zoloft), and escitalopram (Lexapro).
- Benzodiazepines: Benzodiazepines are a type of sedative medication that works by enhancing the activity of the neurotransmitter gamma-aminobutyric acid (GABA) in the brain. This can help reduce feelings of anxiety and promote relaxation. Benzodiazepines are typically used to treat acute symptoms of anxiety, such as panic attacks. However, they are associated with a risk of dependence and addiction and should only be used under close medical supervision. Commonly prescribed benzodiazepines include alprazolam (Xanax) and lorazepam (Ativan).
- Buspirone: Buspirone is a medication that is specifically used to treat anxiety. It works by binding to serotonin and dopamine receptors in the brain, which can help regulate mood and reduce anxiety. Buspirone is typically used to treat generalised anxiety disorder.
Please note that medication is not a cure for anxiety, but rather a tool to help manage symptoms. Medication should be used in conjunction with other forms of treatment, such as therapy and lifestyle changes, to achieve the best possible outcome.
Work closely with a healthcare provider to monitor medication use, as some medications can cause side effects or interact with other medications. Dosage adjustments and discontinuation of medication should only be done under the guidance of a healthcare provider.
Anxiety Treatments And Therapies
Acceptance and Commitment Therapy (ACT)
Medication
Psychotherapy
ACT develops psychological flexibility and is a form of behavioural therapy that combines mindfulness skills with the practice of self-acceptance. Commitment plays a key role when aiming to be more accepting of your thoughts and feelings.
Medication can be a helpful option for managing anxiety, especially for those with severe or persistent symptoms. Selective serotonin reuptake inhibitors (SSRIs) are the most commonly prescribed medications for anxiety, as they work to regulate serotonin levels in the brain.
Psychotherapy is a type of talk therapy that involves working with a trained mental health professional to address the underlying causes of anxiety and develop coping strategies to manage symptoms.
Developed in 1986, Acceptance and Commitment Therapy is a form of clinical behavioural analysis. ACT encourages people to embrace their thoughts and feelings rather than fighting or feeling guilty for them. ACT paired with mindfulness-based therapy offers clinically effective treatment. Medical conditions such as anxiety, depression, addictions, OCD, and substance abuse can all benefit from ACT and Mindfulness-Based Cognitive Therapy (MBCT).
Other types of medication, such as benzodiazepines, are also used to treat anxiety, but they carry a risk of dependence and addiction, and should only be used under close medical supervision.
- Selective serotonin reuptake inhibitors (SSRIs): SSRIs are a type of antidepressant medication that work by increasing levels of serotonin in the brain. This can help regulate mood and reduce symptoms of anxiety. SSRIs are typically used to treat generalized anxiety disorder, social anxiety disorder, and panic disorder. Commonly prescribed SSRIs include fluoxetine (Prozac), sertraline (Zoloft), and escitalopram (Lexapro).
- Benzodiazepines: Benzodiazepines are a type of sedative medication that work by enhancing the activity of the neurotransmitter gamma-aminobutyric acid (GABA) in the brain. This can help reduce feelings of anxiety and promote relaxation. Benzodiazepines are typically used to treat acute symptoms of anxiety, such as panic attacks. However, they are associated with a risk of dependence and addiction and should only be used under close medical supervision. Commonly prescribed benzodiazepines include alprazolam (Xanax) and lorazepam (Ativan).
- Buspirone: Buspirone is a medication that is specifically used to treat anxiety. It works by binding to serotonin and dopamine receptors in the brain, which can help regulate mood and reduce anxiety. Buspirone is typically used to treat generalised anxiety disorder.
Please note that medication is not a cure for anxiety, but rather a tool to help manage symptoms. Medication should be used in conjunction with other forms of treatment, such as therapy and lifestyle changes, to achieve the best possible outcome.
Work closely with a healthcare provider to monitor medication use, as some medications can cause side effects or interact with other medications. Dosage adjustments and discontinuation of medication should only be done under the guidance of a healthcare provider.
There are many different types of psychotherapy and many different perspectives. One of the most popular and effective forms of treatment for anxiety in psychotherapy is CBT. In
Cognitive behavioural therapy (CBT) individuals learn to identify and challenge negative thought patterns that contribute to anxiety, and develop more balanced and helpful ways of thinking.
Exposure therapy is another type of psychotherapy that is often used to treat anxiety. This involves gradually exposing individuals to the things that trigger their anxiety, in a controlled and safe environment, to help them develop coping skills.
The use of psychotherapy for the treatment of anxiety is no doubt beneficial and very important. Yet in the midst of a serious mental health crisis, it is always worth keeping an open mind about what other emerging therapies may be out there.
There are a growing number of leading experts who believe that the keys to successful treatment of anxiety lie deeper in the body and nervous system. Deeper than can be accessed by traditional talk therapies.
Eye Movement Desensitisation and Reprocessing (EMDR)
Trauma Release Exercises (TRE)
Problem-solving Therapy (PST)
EMDR is a psychotherapy method developed by Francine Shapiro in the 1980s. It was initially designed to alleviate the emotional discomfort associated with traumatic memories, which are the cause of PTSD and a vast array of other mental and physical complaints. However, Using EMDR treatment for anxiety is becoming more common as more health professionals and patients come to understand the benefits of this treatment.
Trauma Release Exercises help to resolve unprocessed trauma that cuts stuck in the junction between the muscles and the central nervous system. It does this by imposing gentle stress postures on the muscles, which are held for up to 10 minutes at a time.
Problem-solving therapy (PST) is a form of therapy that provides patients with tools to identify and solve problems that arise from life stressors. PST method teaches coping techniques to manage mental health symptoms and life experiences that can cause stress and other emotional turmoil. It aims to improve your overall quality of life and reduce the negative impact of psychological and physical illness.
In EMDR sessions, you are asked to recall distressing experiences whilst being guided through side-to-side eye movement or physical stimulation, such as tapping either side of the body. It is thought that by stimulating nerve activity between the brain hemispheres somehow, the nervous system is able to re-integrate and process difficult memories. EMDR eye movements ‘unplug’ traumatic memories from the strong emotions we feel when we recall them. After EMDR sessions, the intense feelings associated with the past event can be dramatically reduced.
When we go through a traumatic event and or regular deal with stressful events, our fight or flight or system is activated, just as it should be for survival purposes. The problem arises when the fight or flight system gets stuck in the ‘on position’. This can happen simply because we experience something that completely overloads our stress-coping mechanism or because we are exposed to repeated stressors over time. Unresolved trauma is a significant cause of depression, anxiety, anxiety disorders, insomnia, and PTSD.
PTS is based on a model that takes into account the importance of real-life problem-solving. Simply, the key to managing the impact of stressful life events is to know how to address issues as they arise. PST is very practical in its approach and is only concerned with the present rather than delving into your past.
Brainwave Entrainment
Float Tanks
Mindfulness And Relaxation Techniques
Brainwave Entrainment is a form of light therapy that aims to reduce mental and emotional stress through changes in the frequency of brainwaves. In the same way that medication seeks to alter brain chemistry, brainwave entrainment seeks to alter brainwave activity.
Floating is a more recent addition to the wellness landscape, becoming popular over the last decade. Floating is known for supporting the reduction of anxiety, and stress and improving mental and emotional issues. Float tanks are little pods that act like sensory deprivation chambers, increasing your ability to relax and ‘switch off. As the name suggests, you float, in body-temperature water, with low or no light.
Mindfulness and relaxation techniques are strategies that can be used to manage and reduce symptoms of anxiety. These techniques involve paying attention to the present moment and focusing on bodily sensations, thoughts, and emotions, without judgement or interpretation. The goal of mindfulness and relaxation techniques is to help individuals become more aware of their thoughts and feelings, and to develop the ability to respond to them in a non-judgmental and accepting way.
When neurophysiology researchers scan the brains of Buddhist monks, they see consistently different brainwave patterns than they do when they scan the brain of stressed-out executives. This is because the brain is primarily an electric organ whose fundamental output can be measured in terms of its bioelectric output.
By stimulating brain cells with light that matches the frequency of happy, relaxed brainwaves, entrainment aims to alter mood and mental function in people suffering from anxiety symptoms. Many anxiety sufferers report dramatic alterations in their mood and mental function after even a handful of Brainwave Entrainment sessions.
Brainwave Entrainment still sits very much on the margins of popular and well-known care options for anxiety symptoms. In much the same way that EMDR Therapy did a short time ago. It should be interesting to see where Brainwave Entrainment research leads in years to come.
Float tank therapy research shows promising results in reducing blood pressure and blood cortisol levels, improving recovery after sports and other physiological improvements. It’s been shown to help manage anxiety symptoms and can even be useful in dealing with addiction. Shutting down the sensory input to the brain for an hour enables improvement in output and functionality. Simply put, floating may be beneficial because we are so over-stimulated; just by resting our brains, it can perform better in ways that can even help mental health.
Some commonly used mindfulness and relaxation techniques for anxiety include:
- Deep breathing: Deep breathing exercises involve taking slow, deep breaths, filling the lungs with air and exhaling slowly. This can help reduce feelings of anxiety and promote relaxation.
- Progressive muscle relaxation: Progressive muscle relaxation involves tensing and relaxing different muscle groups in the body, which can help release tension and reduce feelings of anxiety.
- Mindfulness meditation: Mindfulness meditation involves focusing on the present moment, paying attention to thoughts and bodily sensations without judgement or interpretation. This can help individuals become more aware of their thoughts and feelings, and develop the ability to respond to them in a non-judgmental and accepting way.
- Yoga: Yoga is a form of physical exercise that combines movement with breathing techniques and mindfulness practices. Yoga can help reduce feelings of anxiety and promote relaxation.
- Guided imagery: Guided imagery involves visualising peaceful or calming scenes, which can help reduce feelings of anxiety and promote relaxation.
These techniques can be practised individually or in combination, and can be incorporated into a daily routine to help manage and reduce symptoms of anxiety. It is important to work with a mental health professional to determine which techniques are most appropriate for your specific needs and goals.
Lifestyle changes
Psychedelic Assisted Therapy
Lifestyle changes can be an effective way to manage and reduce symptoms of anxiety. These changes involve making adjustments to one’s daily routine and habits, with the goal of promoting overall physical and mental health. Lifestyle changes work in addition to professional treatment options, focusing on regular exercise, a healthy diet, and adequate sleep to support a more balanced and calm state of mind.
Psychedelic-assisted therapy refers to therapeutic practices that involve the use of a class of currently widely prohibited substances known as psychedelics. Like the cringingly named ‘magic mushrooms’ (psilocybin) and ‘Acid’ LSD.
Some common lifestyle changes that can help reduce anxiety include:
- Exercise: Regular exercise has been shown to be effective in reducing symptoms of anxiety. Exercise can help reduce stress, improve mood, and increase self-esteem.
- Nutrition: Eating a healthy, well-balanced diet can also help reduce symptoms of anxiety. Consuming foods that are high in nutrients, such as fruits, vegetables, whole grains, and lean proteins, can promote overall physical and mental health.
- Sleep: Getting adequate sleep is crucial for managing anxiety. Establishing a regular sleep routine, avoiding stimulants before bedtime, and creating a calming sleep environment can all help promote restful sleep.
- Time management: Managing time effectively can help reduce stress and anxiety. Setting priorities, delegating tasks, and using time management tools such as calendars and to-do lists can help individuals feel more in control and reduce feelings of overwhelm.
- Social support: Having a strong social support network can also help reduce anxiety. Spending time with family and friends, participating in social activities, and seeking support from a therapist or support group can all help promote social connection and reduce feelings of isolation.
Few people are aware that before the wildly unscientific and entirely political decision to opt for psychedelic prohibition by the US Govt in 1973, there was a growing pool of high-quality research into their use therapeutically. All of which naturally came to a halt after prohibition kicked in. All this happened despite these substances having a toxicity profile that makes many over-the-counter medications look high risk.
Thankfully since the early 1990s, a new generation of researchers has received permission to resuscitate psychedelic research. The results have been stunning. The trials have shown that the use of psychedelics like psilocybin in a carefully prescribed and monitored setting can induce an experience that is medically safe and that can lead to profound and lasting psychological and behavioural change in a statistically significant proportion of subjects. This research has been carried out in some of the world’s most respected medical research institutions (Johns Hopkins & Imperial College London). So the time has come for us to respectfully withdraw terms like ‘magic mushrooms’ and ‘drugs’ from the conversation about these desperately important natural therapeutic compounds.
Interventions using psychedelics are showing promise as treatments for alcoholism, nicotine addiction, anxiety related to a terminal illness. New phases of the research are underway to examine the use of psychedelic-assisted therapy for obsessive-compulsive disorder, treatment-resistant depression and social anxiety.
In a world facing an epidemic of mental health issues, there are few more promising areas of research than psychedelic-assisted therapies. While the mushrooms may not be magic, so far, the research results seemingly are.
Anxiety Treatments And Therapies
Acceptance and Commitment Therapy (ACT)
ACT develops psychological flexibility and is a form of behavioural therapy that combines mindfulness skills with the practice of self-acceptance. Commitment plays a key role when aiming to be more accepting of your thoughts and feelings.
Developed in 1986, Acceptance and Commitment Therapy is a form of clinical behavioural analysis. ACT encourages people to embrace their thoughts and feelings rather than fighting or feeling guilty for them. ACT paired with mindfulness-based therapy offers clinically effective treatment. Medical conditions such as anxiety, depression, addictions, OCD, and substance abuse can all benefit from ACT and Mindfulness-Based Cognitive Therapy (MBCT).
Medication
Medication can be a helpful option for managing anxiety, especially for those with severe or persistent symptoms. Selective serotonin reuptake inhibitors (SSRIs) are the most commonly prescribed medications for anxiety, as they work to regulate serotonin levels in the brain.
Other types of medication, such as benzodiazepines, are also used to treat anxiety, but they carry a risk of dependence and addiction, and should only be used under close medical supervision.
- Selective serotonin reuptake inhibitors (SSRIs): SSRIs are a type of antidepressant medication that work by increasing levels of serotonin in the brain. This can help regulate mood and reduce symptoms of anxiety. SSRIs are typically used to treat generalized anxiety disorder, social anxiety disorder, and panic disorder. Commonly prescribed SSRIs include fluoxetine (Prozac), sertraline (Zoloft), and escitalopram (Lexapro).
- Benzodiazepines: Benzodiazepines are a type of sedative medication that work by enhancing the activity of the neurotransmitter gamma-aminobutyric acid (GABA) in the brain. This can help reduce feelings of anxiety and promote relaxation. Benzodiazepines are typically used to treat acute symptoms of anxiety, such as panic attacks. However, they are associated with a risk of dependence and addiction and should only be used under close medical supervision. Commonly prescribed benzodiazepines include alprazolam (Xanax) and lorazepam (Ativan).
- Buspirone: Buspirone is a medication that is specifically used to treat anxiety. It works by binding to serotonin and dopamine receptors in the brain, which can help regulate mood and reduce anxiety. Buspirone is typically used to treat generalised anxiety disorder.
Please note that medication is not a cure for anxiety, but rather a tool to help manage symptoms. Medication should be used in conjunction with other forms of treatment, such as therapy and lifestyle changes, to achieve the best possible outcome.
Work closely with a healthcare provider to monitor medication use, as some medications can cause side effects or interact with other medications. Dosage adjustments and discontinuation of medication should only be done under the guidance of a healthcare provider.
Psychotherapy
Psychotherapy is a type of talk therapy that involves working with a trained mental health professional to address the underlying causes of anxiety and develop coping strategies to manage symptoms.
There are many different types of psychotherapy and many different perspectives. One of the most popular and effective forms of treatment for anxiety in psychotherapy is CBT. In
Cognitive behavioural therapy (CBT) individuals learn to identify and challenge negative thought patterns that contribute to anxiety, and develop more balanced and helpful ways of thinking.
Exposure therapy is another type of psychotherapy that is often used to treat anxiety. This involves gradually exposing individuals to the things that trigger their anxiety, in a controlled and safe environment, to help them develop coping skills.
The use of psychotherapy for the treatment of anxiety is no doubt beneficial and very important. Yet in the midst of a serious mental health crisis, it is always worth keeping an open mind about what other emerging therapies may be out there.
There are a growing number of leading experts who believe that the keys to successful treatment of anxiety lie deeper in the body and nervous system. Deeper than can be accessed by traditional talk therapies.
Eye Movement Desensitisation and Reprocessing (EMDR)
EMDR is a psychotherapy method developed by Francine Shapiro in the 1980s. It was initially designed to alleviate the emotional discomfort associated with traumatic memories, which are the cause of PTSD and a vast array of other mental and physical complaints. However, Using EMDR treatment for anxiety is becoming more common as more health professionals and patients come to understand the benefits of this treatment.
In EMDR sessions, you are asked to recall distressing experiences whilst being guided through side-to-side eye movement or physical stimulation, such as tapping either side of the body. It is thought that by stimulating nerve activity between the brain hemispheres somehow, the nervous system is able to re-integrate and process difficult memories. EMDR eye movements ‘unplug’ traumatic memories from the strong emotions we feel when we recall them. After EMDR sessions, the intense feelings associated with the past event can be dramatically reduced.
Trauma Release Exercises (TRE)
Trauma Release Exercises help to resolve unprocessed trauma that cuts stuck in the junction between the muscles and the central nervous system. It does this by imposing gentle stress postures on the muscles, which are held for up to 10 minutes at a time.
When we go through a traumatic event and or regular deal with stressful events, our fight or flight or system is activated, just as it should be for survival purposes. The problem arises when the fight or flight system gets stuck in the ‘on position’. This can happen simply because we experience something that completely overloads our stress-coping mechanism or because we are exposed to repeated stressors over time. Unresolved trauma is a significant cause of depression, anxiety, anxiety disorders, insomnia, and PTSD.
Problem-solving Therapy (PST)
Problem-solving therapy (PST) is a form of therapy that provides patients with tools to identify and solve problems that arise from life stressors. PST method teaches coping techniques to manage mental health symptoms and life experiences that can cause stress and other emotional turmoil. It aims to improve your overall quality of life and reduce the negative impact of psychological and physical illness.
PTS is based on a model that takes into account the importance of real-life problem-solving. Simply, the key to managing the impact of stressful life events is to know how to address issues as they arise. PST is very practical in its approach and is only concerned with the present rather than delving into your past.
Brainwave Entrainment
Brainwave Entrainment is a form of light therapy that aims to reduce mental and emotional stress through changes in the frequency of brainwaves. In the same way that medication seeks to alter brain chemistry, brainwave entrainment seeks to alter brainwave activity.
When neurophysiology researchers scan the brains of Buddhist monks, they see consistently different brainwave patterns than they do when they scan the brain of stressed-out executives. This is because the brain is primarily an electric organ whose fundamental output can be measured in terms of its bioelectric output.
By stimulating brain cells with light that matches the frequency of happy, relaxed brainwaves, entrainment aims to alter mood and mental function in people suffering from anxiety symptoms. Many anxiety sufferers report dramatic alterations in their mood and mental function after even a handful of Brainwave Entrainment sessions.
Brainwave Entrainment still sits very much on the margins of popular and well-known care options for anxiety symptoms. In much the same way that EMDR Therapy did a short time ago. It should be interesting to see where Brainwave Entrainment research leads in years to come.
Float Tanks
Floating is a more recent addition to the wellness landscape, becoming popular over the last decade. Floating is known for supporting the reduction of anxiety, and stress and improving mental and emotional issues. Float tanks are little pods that act like sensory deprivation chambers, increasing your ability to relax and ‘switch off. As the name suggests, you float, in body-temperature water, with low or no light.
Float tank therapy research shows promising results in reducing blood pressure and blood cortisol levels, improving recovery after sports and other physiological improvements. It’s been shown to help manage anxiety symptoms and can even be useful in dealing with addiction. Shutting down the sensory input to the brain for an hour enables improvement in output and functionality. Simply put, floating may be beneficial because we are so over-stimulated; just by resting our brains, it can perform better in ways that can even help mental health.
Mindfulness And Relaxation Techniques
Mindfulness and relaxation techniques are strategies that can be used to manage and reduce symptoms of anxiety. These techniques involve paying attention to the present moment and focusing on bodily sensations, thoughts, and emotions, without judgement or interpretation. The goal of mindfulness and relaxation techniques is to help individuals become more aware of their thoughts and feelings, and to develop the ability to respond to them in a non-judgmental and accepting way.
Some commonly used mindfulness and relaxation techniques for anxiety include:
- Deep breathing: Deep breathing exercises involve taking slow, deep breaths, filling the lungs with air and exhaling slowly. This can help reduce feelings of anxiety and promote relaxation.
- Progressive muscle relaxation: Progressive muscle relaxation involves tensing and relaxing different muscle groups in the body, which can help release tension and reduce feelings of anxiety.
- Mindfulness meditation: Mindfulness meditation involves focusing on the present moment, paying attention to thoughts and bodily sensations without judgement or interpretation. This can help individuals become more aware of their thoughts and feelings, and develop the ability to respond to them in a non-judgmental and accepting way.
- Yoga: Yoga is a form of physical exercise that combines movement with breathing techniques and mindfulness practices. Yoga can help reduce feelings of anxiety and promote relaxation.
- Guided imagery: Guided imagery involves visualising peaceful or calming scenes, which can help reduce feelings of anxiety and promote relaxation.
These techniques can be practised individually or in combination, and can be incorporated into a daily routine to help manage and reduce symptoms of anxiety. It is important to work with a mental health professional to determine which techniques are most appropriate for your specific needs and goals.
Lifestyle changes
Lifestyle changes can be an effective way to manage and reduce symptoms of anxiety. These changes involve making adjustments to one’s daily routine and habits, with the goal of promoting overall physical and mental health. Lifestyle changes work in addition to professional treatment options, focusing on regular exercise, a healthy diet, and adequate sleep to support a more balanced and calm state of mind.
Some common lifestyle changes that can help reduce anxiety include:
- Exercise: Regular exercise has been shown to be effective in reducing symptoms of anxiety. Exercise can help reduce stress, improve mood, and increase self-esteem.
- Nutrition: Eating a healthy, well-balanced diet can also help reduce symptoms of anxiety. Consuming foods that are high in nutrients, such as fruits, vegetables, whole grains, and lean proteins, can promote overall physical and mental health.
- Sleep: Getting adequate sleep is crucial for managing anxiety. Establishing a regular sleep routine, avoiding stimulants before bedtime, and creating a calming sleep environment can all help promote restful sleep.
- Time management: Managing time effectively can help reduce stress and anxiety. Setting priorities, delegating tasks, and using time management tools such as calendars and to-do lists can help individuals feel more in control and reduce feelings of overwhelm.
- Social support: Having a strong social support network can also help reduce anxiety. Spending time with family and friends, participating in social activities, and seeking support from a therapist or support group can all help promote social connection and reduce feelings of isolation.
Psychedelic Assisted Therapy
Psychedelic-assisted therapy refers to therapeutic practices that involve the use of a class of currently widely prohibited substances known as psychedelics. Like the cringingly named ‘magic mushrooms’ (psilocybin) and ‘Acid’ LSD.
Few people are aware that before the wildly unscientific and entirely political decision to opt for psychedelic prohibition by the US Govt in 1973, there was a growing pool of high-quality research into their use therapeutically. All of which naturally came to a halt after prohibition kicked in. All this happened despite these substances having a toxicity profile that makes many over-the-counter medications look high risk.
Thankfully since the early 1990s, a new generation of researchers has received permission to resuscitate psychedelic research. The results have been stunning. The trials have shown that the use of psychedelics like psilocybin in a carefully prescribed and monitored setting can induce an experience that is medically safe and that can lead to profound and lasting psychological and behavioural change in a statistically significant proportion of subjects. This research has been carried out in some of the world’s most respected medical research institutions (Johns Hopkins & Imperial College London). So the time has come for us to respectfully withdraw terms like ‘magic mushrooms’ and ‘drugs’ from the conversation about these desperately important natural therapeutic compounds.
Interventions using psychedelics are showing promise as treatments for alcoholism, nicotine addiction, anxiety related to a terminal illness. New phases of the research are underway to examine the use of psychedelic-assisted therapy for obsessive-compulsive disorder, treatment-resistant depression and social anxiety.
In a world facing an epidemic of mental health issues, there are few more promising areas of research than psychedelic-assisted therapies. While the mushrooms may not be magic, so far, the research results seemingly are.
DeepWave Supports Successful Holistic Care Of
DeepWave Supports Successful Holistic Care Of
FIBROMYALGIA
CHRONIC PAIN
DEPRESSION
ANXIETY
STRESS
OCD
PTSD
TRAUMA
INSOMNIA
ADD & ADHD
CHRONIC FATIGUE
MOOD DISORDERS
Anxiety Treatment Guidelines
Anxiety can be a debilitating condition that affects millions of people worldwide. While it is a common mental health issue, it can be difficult to manage without proper support and guidance. Seeking professional help is a critical first step in managing anxiety, as a mental health professional can provide an accurate diagnosis and recommend appropriate treatment options.
It’s important to understand that anxiety treatment is a process that takes time and effort, and progress, not perfection, is the goal. Prioritising self-care, developing coping strategies, being patient with oneself, and staying engaged in treatment are all essential elements in managing anxiety.
By following these guidelines, individuals with anxiety can take an active role in managing their symptoms and work towards improving their overall well-being.
1 – Seek professional help: If you are experiencing symptoms of anxiety that are interfering with your daily life, it is important to seek professional help. A mental health professional, such as a therapist or psychiatrist, can provide an accurate diagnosis and recommend appropriate treatment options.
5 – Develop coping strategies: Coping strategies, such as deep breathing, positive self-talk, and mindfulness practices, can be helpful in managing anxiety symptoms. Working with a mental health professional can help you develop coping strategies that are tailored to your specific needs.
2 – Use evidence-based treatments: Evidence-based treatments, such as cognitive-behavioural therapy and medication, have been shown to be effective in reducing symptoms of anxiety. When seeking treatment, it is important to use approaches that have been researched and validated by the scientific community.
6 – Be patient with yourself: Anxiety can be a challenging condition to manage, and it is important to be patient with yourself. Remember that recovery is a journey, and it is okay to have setbacks along the way.
3 – Expect progress, not perfection: Anxiety treatment is a process that takes time and effort. It is important to set realistic expectations and understand that progress, not perfection, is the goal.
7 – Stay engaged in treatment: It is important to stay engaged in treatment and to communicate regularly with your mental health professional. This can help you stay on track with your treatment plan and make adjustments as necessary.
4 – Prioritise self-care: Self-care activities, such as exercise, good nutrition, adequate sleep, and relaxation techniques, can help reduce symptoms of anxiety. It is important to prioritise self-care and incorporate it into your daily routine.
1 – Seek professional help: If you are experiencing symptoms of anxiety that are interfering with your daily life, it is important to seek professional help. A mental health professional, such as a therapist or psychiatrist, can provide an accurate diagnosis and recommend appropriate treatment options.
2 – Use evidence-based treatments: Evidence-based treatments, such as cognitive-behavioural therapy and medication, have been shown to be effective in reducing symptoms of anxiety. When seeking treatment, it is important to use approaches that have been researched and validated by the scientific community.
3 – Expect progress, not perfection: Anxiety treatment is a process that takes time and effort. It is important to set realistic expectations and understand that progress, not perfection, is the goal.
4 – Prioritise self-care: Self-care activities, such as exercise, good nutrition, adequate sleep, and relaxation techniques, can help reduce symptoms of anxiety. It is important to prioritise self-care and incorporate it into your daily routine.
5 – Develop coping strategies: Coping strategies, such as deep breathing, positive self-talk, and mindfulness practices, can be helpful in managing anxiety symptoms. Working with a mental health professional can help you develop coping strategies that are tailored to your specific needs.
6 – Be patient with yourself: Anxiety can be a challenging condition to manage, and it is important to be patient with yourself. Remember that recovery is a journey, and it is okay to have setbacks along the way.
7 – Stay engaged in treatment: It is important to stay engaged in treatment and to communicate regularly with your mental health professional. This can help you stay on track with your treatment plan and make adjustments as necessary.
Session Selection
Individual Session
A single session is perfect if you need a little mental relaxation during moments of heightened stress. Ideal to help combat the effects of, or prepare for a busy week.
Course Of Sessions
We recommend a course of sessions if you are looking at supporting a specific outcome. A course typically lasts five or ten weeks, where one or two light sessions per week can be scheduled.
This course protocol is then repeated every 2 to 3 months. Maintenance or relaxation sessions can be completed weekly or fortnightly during this more focused period; this is especially recommended if work or life stresses are significant.
Session Selection
Individual Session
A single session is perfect if you need a little mental relaxation during moments of heightened stress. Ideal to help combat the effects of, or prepare for a busy week.
Course Of Sessions
We recommend a course of sessions if you are looking at supporting a specific outcome. A course typically lasts five or ten weeks, where one or two light sessions per week can be scheduled.
This course protocol is then repeated every 2 to 3 months. Maintenance or relaxation sessions can be completed weekly or fortnightly during this more focused period; this is especially recommended if work or life stresses are significant.
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Example DeepWave Sessions
No More Anxiety
Length: 30 minutes
Shake The Snow Globe
Length: 30 minutes
Return To Happiness
Length: 30 minutes
Purpose: Anxiety, Tension, Fear, and Stress Relief / Calm Awareness and Focus/Feelings of Well-being
Purpose: Neural Reset / Personal Development / Therapeutic Enhancement
Purpose: Mood Enhancing
Feeling: Gentle, Chilled, Sleepy, Peaceful, Calming, Enjoyable
Feeling: Gentle, Peaceful, Calming
Feeling: Gentle, Peaceful, Calming
Frequencies: 0.1Hz, SMR variable (13 -14 Hz)
Frequencies: 60Hz, 10.5Hz + mixed beta
Frequencies: Mixed SMR, Theta, and Medium Beta (plus matched isochronic tones)
Anxiety is probably the most prevalent challenge for people in modern times. Research shows that it’s not just an overabundance of higher brain waves that are more common in people with anxiety but a lack of coherence in the lower brain frequencies. This session is designed to help you retrain yourself into an idling state. The idling state is where you are ready to either take action or relax.
When you shake a snow globe, white ‘snow’ particles swirl around and slowly settle in a new pattern. People often use this opportunity to make a wish for the future. To say ‘Shake the snow globe’ in conversation refers to chaos or change. It means creating purposeful chaos before letting that chaos turn into a new normal. In essence, it’s a type of reset that allows for change. This session is designed to put the brain into a state of plasticity or malleability, so it’s open to change, new learnings and new habits. It gives you a great base to work from. There is no specific audio designed for this session, so you can either choose a pre-recorded meditation session or simply go into the session with an intention and use a piece of music that allows you to drift off.
Return to Happiness is a perfect pick me up. Feeling low can be all consuming and hard to break out of. This session is designed to help you break out of the habitual mindset of feeling low or depressed.
It’s great to use a session to get you feeling better temporarily. Better still though is to start to train your brain to be in the frequencies of mind that encourage happy moods. What shows in experience and research to be most effective in this goal is to encourage a brain state that is ready for action but relaxed – SMR or Low Beta. This session has a stable core of SMR with some moving Theta and Beta to further enhance the effects
Example DeepWave Sessions
No More Anxiety
Length: 30 minutes
Purpose: Anxiety, Tension, Fear, and Stress Relief / Calm Awareness and Focus/Feelings of Well-being
Feeling: Gentle, Chilled, Sleepy, Peaceful, Calming, Enjoyable
Frequencies: 0.1Hz, SMR variable (13 -14 Hz)
Anxiety is probably the most prevalent challenge for people in modern times. Research shows that it’s not just an overabundance of higher brain waves that are more common in people with anxiety but a lack of coherence in the lower brain frequencies. This session is designed to help you retrain yourself into an idling state. The idling state is where you are ready to either take action or relax.
Shake The Snow Globe
Length: 30 minutes
Purpose: Neural Reset / Personal Development / Therapeutic Enhancement
Feeling: Gentle, Peaceful, Calming
Frequencies: 60Hz, 10.5Hz + mixed beta
When you shake a snow globe, white ‘snow’ particles swirl around and slowly settle in a new pattern. People often use this opportunity to make a wish for the future. To say ‘Shake the snow globe’ in conversation refers to chaos or change. It means creating purposeful chaos before letting that chaos turn into a new normal. In essence, it’s a type of reset that allows for change. This session is designed to put the brain into a state of plasticity or malleability, so it’s open to change, new learnings and new habits. It gives you a great base to work from. There is no specific audio designed for this session, so you can either choose a pre-recorded meditation session or simply go into the session with an intention and use a piece of music that allows you to drift off.
Return To Happiness
Length: 30 minutes
Purpose: Mood Enhancing
Feeling: Gentle, Peaceful, Calming
Frequencies: Mixed SMR, Theta, and Medium Beta (plus matched isochronic tones)
Return to Happiness is a perfect pick me up. Feeling low can be all consuming and hard to break out of. This session is designed to help you break out of the habitual mindset of feeling low or depressed.
It’s great to use a session to get you feeling better temporarily. Better still though is to start to train your brain to be in the frequencies of mind that encourage happy moods. What shows in experience and research to be most effective in this goal is to encourage a brain state that is ready for action but relaxed – SMR or Low Beta. This session has a stable core of SMR with some moving Theta and Beta to further enhance the effects