Parents for Parents & Protein for All in Spokane, WA

The Spokane Juvenile Court is one of several courts in the state of Washington that helped birth the Parents for Parents and the Protein for All Programs.

Dr. Kristen Allott and Natasha Duarte sat down (via Zoom) with Heather Cantamessa and Ambrosia Eberhardt to hear their stories about the history of Parents for Parents in Spokane and how they learned about and have been integrating Protein for All.

Here is an 8-minute excerpt from our conversation:

We are grateful for them recalling their story. They remind us of how when starting new programs - hope, persistence and a community of people who believe in helping others be their best selves is what brings possibility into reality.

Learn more at ProteinForAll.org, SpokaneCounty.org/4576/District-Court, and ChildrensHomeSociety.org/ParentsForParents

You can find the full interview below - we hope you enjoy!

Part 1 (35:51)

Part 2 (36:02)

Join Us for a Virtual Book Launch Party

Our virtual launch party is scheduled! We will be on Zoom on Saturday, January 23rd, from 10am to 2pm Pacific time/1pm to 5pm Eastern time. We will post the agenda in the New Year, but here's a sampling of what we have planned: 

• everyone will get a Virtual "Goodie Bag",

• we have special events planned for the top of each hour, and

• there will be a drawing for Door Prizes each hour (including, among other things, a signed copy of our workbook).

Please sign up so we know how many virtual "seats" we need.

Our workbook is now available for pre-order from multiple booksellers! Check out the list here, and order your copy or a copy for an anxious friend today to help us boost our pre-publication sales. If you order today, your loved one will get it in time for Valentines Day. 

We have added a number of pages to our website with information about our forthcoming workbook. If you want to help us promote our book, we're developing a webpage with information to help you share through email and social media. We'll announce this as soon as it's available.

Lastly, We are in the process of scheduling our blog and podcast tours - Do you know of specific online venues you'd like to have us appear on? Let us know!

Please share this widely through your networks!

My New Favorite Book to Increase Anxiety Tolerance: “Breath” by James Nestor

I am so excited about a new book, Breath: The New Science of a Lost Art, by James Nestor.

Ok, I will admit that I am a little late to the party for the importance of breathing. Not that I was against breathing. I enjoy doing it every 5 to 10 seconds, but it has never been a therapy that I emphasize.

I’ve seen two challenges with breathing practices:

1. In the past, it has always been presented as either a mindfulness practice or an ecstatic practice. In these trainings, no one explained how to breathe in general.

2. When I explained to breathing practitioners that breathing practices increased anxiety in my patients with histories of trauma, no one had an explanation and they recommended that my patients ‘just hang in there'. 

The challenge that people with complex trauma share is that focusing on slowing or controlling their breathing can create more anxiety, and then they feel like they are "failing" at breathing. Instead of a breathing practice,

Instead, I often have my patients name 3-5 colors that they can see around them. This allows the prefrontal cortex and the visual cortex to sit on the amygdala and slow the inner dialog, effectively lowering their anxiety. I thought that naming colors was the same neurological idea of breathing - just a different modality. Plus, I like being able to explain the neurophysiology: vision is at least 30% of our brain.

As a student of psychophysiology, I keep lists of physiology that cause mental health symptoms. When thinking about what can create the physical sensation of fear, independent from present or past emotional causes, I think about:

1. The amygdala being activated by the adrenaline released when the body needs to increase glucose, such as in hypoglycemia.

2. Nutrient deficiencies, such as protein, iron, and B vitamins. 

3. The Vegas Nerve being mechanical pinched at the first and second cervical vertebrae (See Stanley Rosenburg's Book: Accessing the Healing Power of the Vagus Nerve: Self-Help Exercises for Anxiety, Depression, Trauma, and Autism.)

Now, I have a fourth item on my list: Carbon dioxide intolerance caused by survival breathing. 

After reading Breath, I now think very differently about breathing as a tool for healing anxiety. James discusses how people can develop a narrow window of tolerance to carbon dioxide. He shares an example where a woman had no functional amygdala – so no fear responses to spiders, snakes, dangerous people... However, when she inhaled an air mixture with an increased carbon dioxide content, she had a full blow panic attack, and would NOT repeat the experiment.

What I had not appreciated, until reading this book, is that we have chemoreceptors in our brain and in our arteries that are monitoring for carbon dioxide and pH. As carbon dioxide builds up in our bloodstream, it triggers anxiety – sometimes high enough to create a full-blown panic attack.

But, if we don't have enough carbon dioxide in our systems, we can't properly oxygenate our bodies. With breathing patterns that keep carbon dioxide low, our tissues (muscles, digestive system, and brain) suffer from low oxygen states. We can develop fatigue, insomnia, sleep apnea, hypertension, cardiovascular disease, depression, anxiety, inflammation, auto-immune disease and have a weakened immune system. To be physically and mentally healthy, we need to have a range of carbon dioxide that we can tolerate. Studies indicate that people with anxiety have a very narrow range of carbon dioxide levels that they can handle (see links below). 

When we breathe through our mouths, we bring 20% less oxygen into our lungs. Breathing through our noses prepares the oxygen to be absorbed by the lungs into the red blood cells by removing bacteria, viruses, and particulates, increasing the humidity, and slowing the velocity of the molecules so that they can be absorbed into the capillaries carrying the red blood cells.

We need carbon dioxide present in the capillaries of the lungs so that it can exchange places with the oxygen in red blood cells. When we are intolerant of variations in carbon dioxide levels, we tend to breathe through our mouths. This lowers the carbon dioxide levels in our lungs and thereby lowers our oxygen absorption capacity. When we have lower oxygen levels in our bodies, we increase our bodies' stress, which increases our stress-related diseases. 

However, what I was seeing when my patients focused on slowing their breathing was the impact of the increased levels carbon dioxide in their bloodstreams, causing an increased physical sense of anxiety (anxiety not caused by what is externally around them).

Now that I understand the physiological mechanism through which carbon dioxide can increase anxiety, I can more closely screen patients for behaviors that indicate that they may be avoiding the sensation anxiety created by carbon dioxide intolerance. These include: 

• Mouth breathing, while awake or while sleeping

• Poor forward posture, often created by sitting in front of the computer

• Hyperventilation (respiratory rates greater than 10 breaths per minute)

For the people with complex trauma, who often refuse to consider breathing techniques for their anxiety, I now start by explaining that they are not failing at breathing, but rather that they need to develop a slightly larger range of carbon dioxide tolerance. And that when they can tolerate more carbon dioxide, more oxygen will be available to their body, which will help them have more energy and mental clarity. Their brains will begin to wire in that higher levels of carbon dioxide is safe. 

You might be wondering why we, as a species, are so hyper-vigilant to carbon dioxide when it’s so helpful in oxygenating our bodies. The carbon dioxide receptor is one of the oldest receptors found in most life forms. The earliest life forms on the planet were more concerned about getting into a space that was low in oxygen and high in carbon dioxide. This was a safety mechanism to stay alive, which was helpful in the past but not so helpful in our modern life.

Here are the steps that I am using to work with my patients around carbon dioxide intolerance;

1. Ask them to observe if they breathe through their mouths or noses. Times to observe are at work (particularly when working on a keyboard), watching screens, sleeping, and working out.

2. Ask them to focus on lightly closing their mouths when they can. This mindfulness practice will help them be aware of how they breath. When doing this, the patient might notice that they naturally breathe more deeply, using their whole rib cage. Suggesting that they place one hand on their chest and one hand on their belly is another way to help them see what muscles create their inhalation and exhalation. They might notice that they yawn more. I encourage focusing on their breath for at least 3 days, paying attention to what happens to their levels of energy and mental clarity. If they get anxious, they can breathe through their mouths for a time and then go back to breathing through their nose. 

3. Even if they have a stuffy nose, still encourage them to try breathing through their noses. James Nestor, who suffered from allergies, a deviated septum, and often developed pneumonia, found that learning to breath through his nose actually improved these symptoms.

4. Ask if they are willing to lightly tape their mouths shut while sleeping, using a small piece of medical tape or KT tape – about the size of a postage stamp. It’s still easy to open their mouths if they need to, but it’s enough to remind them to keep their mouths shut and to breath through their noses. This decreases snoring and mild sleep apnea, and increases the oxygenation of their tissues.

5. Ask them to try keeping their mouths shut when working out. This will likely be uncomfortable at first, but if they persevere it can increase performance, endurance and recovery.

6. Lastly, ask them to think of breathing as a moment-to-moment practice that can take a lifetime to truly appreciate.  

I hope this summary is helpful to you. Please feel free to email your questions. Your curiosity helps me learn to articulate the science in a usable fashion. Also feel free to share your own stories of breathing by commenting on this post below.

---

Related references:

• Here a podcast interview with James Nestor, “How to Fix Your Breathing to Improve Your Health,” at Art of Manliness Podcast with Brett McKay #638 (46 minutes).

• I listened to Breath on Audible. It was a fun book to listen with lots of stories and listening always make the science easier to hear for me. 

• Scientific Papers:

  • “Panic Attacks as a Problem of pH” by By Richard Maddock, May 18, 2010 in Scientific American

  • “The physiological effects of slow breathing in the healthy human”. by MA Russo, Santarelli DM, and O'Rourke D. in Breathe (Sheff). 2017;13(4):298-309.

Key Labs To Rule Out Physical Causes Of Anxiety, Depression and Fatigue

I am so excited to be a part of Dr. Mariza Snyder's podcast, Essentially You. Mariza has spent the last 2 years creating something incredibly valuable to help reinvent your health with safer, more effective natural solutions and powerful lifestyle changes.

As you know, I believe that lab testing is the way to get the inside scoop on what’s really going on in your body and what could be causing your symptoms.

For so long, anxiety, depression, and fatigue have been completely separated from your nutrition, hormones, and physical health. But by understanding what’s going on under the surface, you can take simple steps to heal your mind and body and restore your energy.

Having the right nutrients and balance of hormones in your body can create a mental, physical, and emotional shift that will help you get back to your energized self faster.

Tune in to this episode today to hear me and Mariza talk about exactly what labs to request, how to interpret them, and which nutrients you can start adding to your routines today to experience relief!

Here’s a short video of what you’ll hear on the podcast!

I’m honored to be part of Essentially You!

Eye exercises to improve brain fatigue after Zoom meetings

Dr. Kristen Allott and Natasha Duarte interviewed Jennifer Nerio of Taiso Fitness in Tacoma, WA about Z Health eye exercises to reduce eye and brain fatigue when spending too much time in front of a computer.

What can be learned in therapy, with Dr. Jane Tornatore

The Connectors Group
When I work with an individual on improving their energy and mental clarity while also addressing other mental and physical health challenges, I often ask if they have done therapy and, if so, what they learned from it.

Often the response is that they told someone their story of childhood, loss, challenges... This, of course, is important, but what did they learn?

For myself, I has seen several therapists over time. With each therapist, I was mostly unclear about what I was learning at the time; I just wanted to feel better. In retrospect, I can see that I was learning:

• to tell my story and not edit out the uncomfortable moments

• how to have an observational self that is not the internal critic

• how to trust myself and trust others

• how to set boundaries for myself and others

• how to learn from my mistakes

• how to talk small steps forward, rather than try to leap into what I have not experienced before

• how to have hope

Recently, I was talking to my friend and colleague Dr. Jane Tornatore, who is one of the therapists that I refer out to when someone is struggling and is looking for more than “just talking” about what’s going on. I realized that part of why I enjoy referring to Jane is that she’s clear about what skills people need to learn to help their brains better integrate their experiences. Neuroscience supports that it’s this integration that helps people feel more stable and engaged in their lives.

This is a recording of the live webinar with Dr. Jane Tornatore, Dr. Kristen Allott, and Natasha Duarte..

---

Meet Dr. Jane Tornatore:

Dr. Jane Tornatore is a therapist, speaker and author based in Seattle, WA. She has been in private practice for 15 years. Her style incorporates compassion, curiosity, deep listening, and heartfelt optimism, along with powerful shots of playfulness. Jane has dedicated her career and her life to helping people love themselves and have self-compassion. She received a Master’s degree at the University of Illinois, and a PhD at the University of Minnesota. Before going into private practice, she spent two decades working in the field of Alzheimer’s, including research and working for the Alzheimer’s Association. She has authored over 20 articles and just published a book—Everything is Perfect, Just Not ME! A Roadmap for Self-Acceptance. Learn more about Jane at: doctortornatore.com

---

The Connectors Group consists of a wide range of individuals who are in positions to help other people navigate their lives better: mental health therapists, executive coaches, psychiatric nurse practitioners, supervisors and project managers, lawyers, teachers, and community organizers.

Helping those we connect with find health insurance

Having health insurance in the time of a pandemic is important. Kaiser Family Foundations estimates that 26.8 million workers and dependents might lose their employer health insurance. It may not be the first thing you ask about when someone has just lost their job. It may not be the first thing they think about. But having health insurance can be life-saving.

Before COVID, I helped a lot of people navigate the maze of finding health insurance. Some people don't try because they thought that it will be too expensive. Others don't because they are overwhelmed and don't want to think about it.

If a person has become unemployed, it’s helpful to act quickly. First, you don't want to have a gap in insurance and get COVID or have some other health event without insurance. Second, going from employed to unemployed might qualify them for health insurance with little or no cost. This might only last until the next enrollment period (next November 1st to December 15th), but it’s a start. 

What makes a big difference is having someone sit with you and walk through the process, so I wanted to offer some steps to get started. 

(1) If they have financial resources, COBRA might be possible. This will be the same policy that the employer was offering. It’s worth talking to their HR department of the company that was providing insurance. 

(2) If the person does not have a lot of resources, having you or someone else work through the steps to get health insurance in your state can be extremely helpful. 

• Find out if the person’s state has the Affordable Care Act insurance. 

• Find where to look for the person’s state. HealthCare.gov has a lot of good information, and a page that directs you to the appropriate website for your state. 

• Find out if that state has reopened enrollment. NPR reported about some states that have reopened their health insurance exchanges to help ease consumers' concerns about the cost of health care so that the sick will not be deterred from seeking medical attention. 

• When you get a list potential insurance plans, learn and compare the deductibles, premiums, co-pays, out of pocket expense limits. You may also want to review what these terms mean.

• If the person already has a health care providers(s) that they like, check to see if the provider(s) are covered under one of the possible plans. Most people reading this are interested in mental health. If the person you are helping might need a mental health therapist, see if you can find a therapist in their area on the insurance plan. 

Here are a few other resources:

• I found this excellent article from Market place, Lost your job and health insurance due to coronavirus? Here’s how to get coverage before time runs out.  

• Here’s another useful link that provides resources on topics affecting youth and families.

Our Best Worksheets for Staying in Your Responsive Brain

Maintaining our Power Supplies is especially important - and can be especially challenging - during stressful times. But staying in the smart responsive-cortex part of our brains helps us make responsive, proactive choices rather than reactive, fearful ones. It also helps us relate to ourselves and those around us with compassion, understanding that we each have different tolerance levels and abilities to cope with upheaval in our lives.

With this in mind, we want to share a collection of our best worksheets and tools to help you stay in your smart responsive-cortex brain:

• Monitoring Power Supply

• 3-Day Experiment for More Energy and Mental Clarity: Protein Every 3 Hours

• Ideas for Increasing Protein

• Increasing Protein in Vegetarian and Vegan Diets

• Steps to Evaluating Food labels

• 30 Days to More Energy and Mental Clarity

• Supporting Employee Safety and Wellbeing During COVID-19

And here’s a link to a previous post with three other favorite worksheets.

If you would like to learn ways of using these handouts in story form, check out Mica’s story.

Mica’s Story Part 3: Your Brain, Body, Mind and Relationships Are All Connected

Welcome to part 3 of our new newsletter format: storytelling (catch up on Mica’s story here). We’re embedding the principles of optimizing brains and bodies™ into a storyline. The people in this story are fictional. Any similarities to real people are by chance. At the end of the story is a commentary and resources that you might find interesting. We enjoy this new approach. Do you? Your feedback and engagement will help determine if we will continue. 

To recap what has happened in our story: After starting to have panic attacks, two months after her mother's death, Mica decides to find a therapist. A friend referred her to Tayna. During her first appointment, Tanya provided Mica with a box of juice and a bag of nuts, explaining that it would help lower her anxiety in the moment - which it did seem to do. In between appointments, Mica did notice that her anxiety does get louder if she goes too long without eating. We left off mid-way through her second appointment with Tayna.

---

Having had the juice and nuts, and feeling calmer knowing that she doesn’t have to talk about her mother right away, Mica relaxes into her chair as Tanya gets out a blank piece of paper and draws four circles on the page. Each ring is named: body, brain, mind, and relationships.

"Here’s one way I think about your life. Your body is your power supply, it powers your brain and mind and allows you to engage in relationships. If you don't have a good power supply, your brain can’t work properly, your mind can become distorted, and you don't have enough energy for relationships. Mica, what do you know supports your power supply?"

Mica thinks for a moment, "Sleep. When I get 7 or 8 hours of sleep, I do better. I was a pretty good sleeper most of my life, but now I’m waking in the middle of the night with my mind racing about all sorts of stuff: work, my sister, but mostly about my Mom."

Tanya can see Mica slump with the comment about her mother. She’s not sure that Mica is ready to open that box, so she says, "Yes, sleep impacts your power supply, or energy. What else?"

Mica says, "Well, food. I noticed this week that the longer I go between meals, the more anxious I get. If I continue to wait to eat because I am not hungry, I get tired. Two weeks ago, during work, I actually went out to the car to take a nap. But now that I think about it, I hadn’t eaten anything at all that day. I was trying to keep it together, but then I just crashed."

Tanya replies, "Yes, what we eat and when we eat can have a big impact on how we feel. We’ll talk more about that in a minute. Anything else that might impact your power supply?"

Mica considers the question, "Well, relationships do. Some of my friends were so supportive when my mother was dying, and others were really expensive in terms of my energy. I had one friend that I just had to stop getting together with because she would always talk about when her grandmother died when she was 14. I felt bad, but my sister kept saying to me that I’m not her therapist." Tanya quietly encourages Mica to continue talking by agreeing, "Yes, who we spend time with can greatly impact our energy." Then she paused. The silence built for a moment, and then Mica looked down at the ground, "What my head is saying to me can also be exhausting." Tanya asks compassionately, "What do you mean, 'what your head is saying'?" Mica, still looking at the ground, explains "Well, I have this voice in my head when I’m nervous that tells me that I’m going to fail, that I’m stupid, or that I’m going to rejected. That voice can exhaust me."

Tanya says, "Do you know that most people have a not-so-nice inner voice? It’s this critical voice that often brings people into therapy. I think of it as the inner critic which arises from the brain." Tanya points to the circle that is labeled Brain. "Hopefully, our work together will help decrease the intensity of that voice. Part of why I want to focus on your power supply first, and not your brain, is because one of the factors that influences the intensity of your inner critic is how much sleep you get, what and when you eat, and whether you move your body.”

Tanya continues, “The brain is the hardware. Most of what we do and think comes from the brain. It can create loops that sound critical or often repeats or even create untruthful stories. The brain has two parts to it. I think of them as the smart-responsive cortex brain and lizard-reactive-limbic brain. Both are really important and have their own purposes, and they each should be used in the right time and place. The lizard-reactive-limbic brain is responsible for our survival and a lot of automatic behavior, like brushing your teeth in the morning. Panic attacks arise out of this survival brain. The smart-responsive-cortex is where we do our active, creative thinking, problem-solving, and we when we’re using this part of our brains, we tend to be more comfortable and compassionate. This is the part of your brain that can observe yourself; it’s curious about what is going on. It tends to be more present moment-future oriented, while the reactive lizard brain is more past oriented. People often think about therapy in terms of understanding relationships. I suspect that, at some point, we might talk about your mother and your sister. But first I want to make sure that your brain has the power supply to do that work. What do you think about that?"

Mica looks right at Tanya with an open face and says, "I like that idea. It’s like making sure my brain has all the resources to rewire itself before I ask it to do more hard work. Supporting my Mom took a lot of energy. I don't think I ever asked myself if I had the energy or resources to do it, I just had to do it. But it makes sense to take some time to improve how I care for myself before I start to do more emotional work. I know I haven’t been doing the best in terms of eating and sleeping. And I used to be more active, meeting my friends to walk or playing on a softball team. But when I had to take care of my Mom, I stopped all that."

Tanya reaches for a handout with a head on it with descriptions of energy supply. "Typically, what does your energy run. Ten is lots of energy to do things but not manic. One is not enough energy to get out of bed."

Mica replies, "Most days, I’m at a 5. I just get the basics done. I go to work, and I come home and then just watch TV. In the evenings I just feel exhausted, so maybe a 2 then."

Tayna looks at the time and says, “Maybe we can spend the next couple of sessions working on increasing your power supply. This is the handout I mentioned earlier (in part 2) on getting enough protein throughout the day. It talks about experimenting with eating protein every 2-4 hours. Do you think you can do that experiment between now and the next appointment? Page 3 of the handout has examples of protein-rich meals and snacks.”

Mica replies, “Sure, I’ll give it a try and I’ll watch the video. How perfect do I have to be in the experiment to feel a difference?”

Tanya quickly replies, “For me, perfect is never needed. You can just tell me what you did and we’ll look to see what the effects are. I want you to just notice what works for you and what doesn’t. No perfection needed.”

Mica stands up and gathers her handouts and belonging. “I’ll see you in two weeks. Have you been following this virus thing? I heard that the governor is going to shut down the state. What will happen with your business?”

Tanya says, “I was just talking with a colleague about that before your appointment. If anything changes with me, I’ll call you and we’ll figure something out. You can always call me if you have a question when we learn more from the governor.”

Mica, “Ok, thanks for your help.” And she walks out the door.

---

Image by Dan Preindl

Warm Beverage Conversation

When I first started writing about Mica the rhythms of life were changing on the individual scale but not on the global scale. I thought I could write about Mica and Tayna and it could apply in almost any month or year. Now that’s not true. Mica and Tayna are going to have to enter the cataclysmic changes we have all experienced. They’ll need to use all their tools to maintain their power supply!

How is your power supply doing? What has been helping you to sustain it or improve it, especially during high-stress times?  Please share with us how you are doing and what you are doing to sustain yourself. Next month we’ll share the repossess to the 2-question survey below

Recognizing and Addressing Addictions in the Time of COVID-19

Friday April 24th at 1:30pm Pacific Time

(2:30pm Mountain Time;3:30pm Central Time; 4:30pm Eastern Time)

The Connectors Group
For some people, this COVID-19 moment can be a set-up for additions, which can lead to long-term physical, financial and relationship challenges. Dr. Kristen Allott and Natasha Duarte have brought together three experts who will share different approaches to addressing addictions:

• Ambrosia Eberhardt – 12 step programs

• Andrea St. Clair - Outpatient and inpatient recovery, and alternatives to 12-step programs

• Alida Schuyler – Harm Reduction approaches

The below video is the recording of the webinar about Recognizing and Addressing Addictions in the Time of COVID.

Meet the panelists:

Ambrosia Eberhardt, Program Manager, Parents for Parents Program, Rising Strong, Spokane, WA

For the last 4 years, Ambrosia has been supporting parents entering Child Protective Services in achieving the skills and sobriety needed to regain custody of their children. She supervises and trains Parent For Parent (peer support) programs, and educates professionals about the complexity of the child protective services system. She uses her voice and experience to influence policy and law changes that impact the population she serves. Ambrosia co-founded a local advocacy group called Spokane Parent Advocacy Network, is a member and prior facilitator of the Washington State Parent Ally Committee, and is currently involved in taking this work internationally to support the creation of the International Parent Advocacy Network. Ambrosia empowers people to walk through complex situations and navigate the child welfare system successfully, using her own story to inspire hope in others. She teaches HOPE classes and champions a Protein for All program. Learn more

Andrea St. Clair, Client Care Coordinator, Counselor and Chemical Dependency Professional

Andrea began her work as a Chemical Dependency counselor in 1990 after completing the Addiction Studies Program at Seattle University. She has a BA in Holistic Psychology and Counseling from Antioch University and a MA in Mental Health Counseling from Argosy University. She draws from Person Centered and Mindfulness Based Cognitive Therapies to support clients in achieving wellbeing and the quality of life they desire. Her dedication to respectful holistic treatment and her quest for better ways to meet client needs led Andrea to a Positive Alternative. She facilitates groups, provides individual therapy, and is often the first person individuals speak with when they call A.P.A. for information about our program. Her ability to connect, offer compassion, and present a thorough picture of what may best suit their needs is reassuring to callers who often feel vulnerable when seeking help. This initial contact opens the door to treatment and desired change. She has been providing group and individual counseling and working as resources coordinator at A Positive Alternative since 2009. Learn more

Alida Schuyler, Recovery coach

Alida has been a professional life coach since 1997 and specializes in addiction recovery.  She works with clients who struggle with over drinking or over drugging, and supports goals of harm reduction, moderation, and abstinence. She developed one of the first trainings in professional recovery coaching, and is currently developing a nonprofit in Kentucky to provide housing, safety, and stability to women seeking recovery. Learn more

---

The Connectors Group consists of a wide range of individuals who are in positions to help other people navigate their lives better: mental health therapists, executive coaches, psychiatric nurse practitioners, supervisors and project managers, lawyers, teachers, and community organizers.

Hope Centered and Trauma Informed: Remembering Hope in a Time of Fear

Dr. Kristen Allott and Natasha Duarte interview Chan Hellman, PhD, co-author of the award-winning book “HOPE Rising: How the Science of Hope Can Change Your Life”. Chan introduces the language and science of Hope and shares his insights into how we can cultivate hope during these uncertain times.

This is a recording of a live webinar.

Chan M. Hellman is a professor of social work at the University of Oklahoma and Director of The Hope Research Center. He has written more than 150 scientific publications and has presented at numerous national and international conferences worldwide. Chan has also presented his work on hope with TEDx in the Spring of 2020. Chan’s research is focused on hope as a psychological strength helping children and adults overcome trauma and adversity. Chan is the co-author of the award-winning book “Hope Rising: How the Science of Hope Can Change Your Life” with his co-author Casey Gwinn, published by Morgan James.

Nutrition, mental health, and coronavirus - tenets to support the immune system & mental health

In the March 27th Connectors Group, Dr. Kristen Allott gave a shortened version of her 3-hour training for PESI, which will be available for purchase soon.

Here is the recording of the webinar.

Here is a copy of the full slide deck, and the handouts used in the seminar.

We are working to develop more material to help you and the people you connect be at their best, if you have questions or need tools please email us.

Take care.

Mica's Story Part 2: Not Eating Increases Anxiety

Welcome to part 2 of our new newsletter format: storytelling (catch up on part 1 here). We thought we would embed the principles that we promote into a storyline. The people in this story are fictional; any similarities to real people are by chance. At the end we provide commentary and material that you might find interesting. We are continuously looking for ways to help you and the people you connect to be at your best. This is a new approach for us; your feedback and engagement will help determine if we continue in this new format.

---

Mica heads to her second therapy appointment early. Parking can be tricky in the part of town that her new therapist, Tanya, practices. Sure enough, the first parking spot she finds is three blocks from the office. At first, she is annoyed. Her annoyance quickly moves into panic; she’s afraid she’s now going to be late for her appointment. Her inner critic starts to tell her that Tanya won’t see her if she arrives late. Part of her doesn’t believe that, but she doesn’t want to find out that it’s true so she’s walking as fast as she can. As she’s rushing down the street it occurs to her that it’s almost 5 pm and she had lunch at noon. Mica remembers that Tanya had offered some education about how food and anxiety are related. In her first appointment with Tanya, she had provided some juice and nuts, a lizard brain treat, which had really helped reduce Mica's anxiety in the moment.

Mica had tried the lizard brain treat idea once during the week. She had been at an after-work social gathering. Just as she had walked in the door, a co-worker had called her over to meet one of his friends, who had also just lost her mother. Mica knew that he was trying to be kind; however, as this woman started to talk about her mother and hospice, Mica could feel her panic begin to rise. Instead of standing there until it was a full-blown panic attack. Mica excused herself to get food and a drink. There were eggs rolls for appetizers, and she got herself a beer. The beer instantly helped. But Mica worried about the attractiveness of using beer to manage grief and anxiety. Mica's mother was an alcoholic and she didn’t want to follow in those footsteps. As Mica sipped her beer, she had wondered if a virgin bloody Mary might work just the same. As Mica reaches Tanya's office, she wonders if she can discuss using beer to stop panic attacks and ask if virgin bloody Mary’s will work instead… Or is it better to not discuss alcohol at all?

When Mica reaches Tanya’s office, she sees the basket of juice and nuts and feels grateful. Tanya said in the first appointment that she could help herself to the snacks. This seemed to be a good time to try the experiment. Mica realized that she was 5 minutes early for her appointment, but some part of her still felt panicky about being late, that she was drinking to control her anxiety, that she might have to discuss her mom in her second appointment with Tanya.

Mica drank the juice and had just started eating the small bag of nuts when Tanya opened the door to her office. With a smile, Tanya says "I’m glad you helped yourself to the juice and nuts? Come in!" They both settle into their respective chairs. Tanya asks, "Do you have any thoughts or questions from last week?" Mica says, "Yes, last week you gave me juice and nuts to calm my anxiety. I noticed this week that my anxiety is much higher the longer I go without eating and getting food seems to help. Do you know why that is?"

Tanya says, "I’ve had some training on this. How I understand it is that your smart-responsive-cortex brain needs glucose to think. When it’s running low on glucose for dealing complex situations, the brain hits the panic button and releases adrenalin. This will be additive with whatever adrenalin that is already in your system and escalates your sense of panic. Juice and nuts provide the brain with fuel, so there is no need for the extra adrenalin. So less anxiety. I have a handout on how to feed your brain and body if you’re interested. Other clients have found it helpful. Sometimes I focus on making sure you have the resources within your body and brain to talk about the hard stuff --like losing your mother. Would you like to learn how to use food to reduce your anxiety in this appointment or is there something you would prefer to talk about?

"Yes, I would like to learn more about using food to reduce anxiety?"

Tanya replied, "Good. We will go over the handout, and I’ll also give you a link to a video. Maybe we will save the last 20 minutes so you can tell me a little bit about your week."

"Great!" replies Mica. She can feel herself relaxing into the chair. She wonders to herself if it’s the juice and nuts, or that she likes learning, or that she’s relieved to continue avoiding talking about her mother…

Here’s the handout and the video that Tanya shared with Mica.

---

Image by Dan Preindl

Warm Beverage Conversation

If you are a therapist or connector (mentor, parent, coach, friend, spouse), how do you encourage people to be at their best and to use food to reduce high emotions, such as anxiety, irritation, or agitation? What questions come up when you offer them a lizard brain treat?

Worksheets for Staying in Your Responsive Brain

As we all navigate these uncertain times, remembering that protein-rich food is a tool to help us manage stress is now more important than ever. This will allow us to take in the ever-changing information about COVID-19 and make responsive, proactive choices rather than reactive, fearful ones. It also helps us relate to ourselves and those around us with compassion, understanding that we each have different tolerance levels and abilities to cope with this upheaval in our lives.

With this in mind, we want to (re)share some worksheets and tools that help take the stress out of figuring out how to feed ourselves.

If your anxiety is rising - remember the Lizard Brain Treat: A Lizard Brain Treat is a snack of sugar (a quick fuel) and protein (a longer lasting fuel). You want the quick fuel to get to your brain almost immediately, which will start to reduce the adrenalin causing you to be in your reactive lizard brain. Following this with protein extends the amount of time you’re in your responsive cortex brain, before needing to re-fuel. Our handout has suggestions for Lizard Brain Treats.

Optimizing Your Brain Food Log: We know that what we eat plays a large part in your level of energy and mental clarity, and can help us each be at our best. This worksheet will help you stay focused on managing your anxiety, anger, and depression by tracking your nutrient intake and helping ensure that you are getting protein, carbs, fiber and fat with each meal.

Go-To Meals Worksheet: Having a plan in place so you don’t have to think about what meals to prepare in the moment can be helpful. Having 3 ideas for each meal can help you stay on track with getting enough protein, balanced with carbs, fiber and fat. Use the Go-To Meals handout to list meal ideas that are simple to throw together or ones that you really enjoy preparing. Remember, there are no rules against eating dinner for breakfast and breakfast for dinner! The goal is to have some ideas that you don’t have to think too much about. Pin the completed handout on your fridge for easy access.

For more suggestions and tools, check out the Education Page and subscribe to our Optimizing Brains & Bodies podcast.

I'm sick. I'm staying home. When can I go back to work?

What to do if you have symptoms of coronavirus disease 2019 (COVID-19) and have not been around anyone who has been diagnosed with COVID-19.

Here is a link to the WA State Department of Health Recommendations as recommended on March 15, 2020.

Here are the main recommendations to note if you have a fever, cough, and or shortness of breath:

• stay home

• stay isolated from other people and animals in your home

• wear a face mask when you are around other people and if going to a medical facility for care

• avoid sharing everyday household items (glasses, utensils, beds)

• wipe down high touch surfaces

• if your symptoms get worse, be sure to seek medical attention - call your health care provider and ask to come in because you are having shortness of breath or you cough or fever is worse.

• call 911 if it’s an emergency

• the WA DOH recommends to only discontinue isolation 72 hours after the fever is gone and symptoms get better. This is three full days without symptoms. The reason for this is that if you do have COVID-19, you can still carry and spread the disease even without symptoms.

Testing is now available for people with fever, shortness of breath, and coughs. You must go to a physician's office to be tested. Your physician can not just send you to the lab.

Ten Suggestions for an Epidemic from Seattle

Hello Friend, Family, and Community-
 
It has been a different week here in the Seattle/Tacoma area than any other week in my life.

Over the last couple of years Natasha and I have been working to build community through our email newsletter so that each of you can be at your best (if you don’t already receive it, subscribe here) . The coronavirus/Covid-19 is going to mobilize the nation and the world to act as a community.

I thought I would reach out to each of you and share the tools for managing this epidemic that I have been sharing with my family, Tacoma community, and patients here in the state of Washington, which is ground zero for the introduction of the coronavirus into the United States.

Below, I answer 10 of the most common questions that friends and family are asking and make suggestions on how to prepare. At the end of the post there a link for a ZOOM online meeting to discuss how to help our friends, families, and clients. This is free. 

First, this is an evolving situation and the timing of arrival of the virus will differ depending on where you are, so please monitor for information in your area. I would look at your health department website, your local newspaper, and the CDC website. 

Question 1: What is the big deal? I am under 60 years old, so I am not at risk. I have things I need to do and places I need to travel. I am healthy, and I don’t care if I have some flu symptoms.

I get the confusion. On the one hand, we hear adults under 60, and children, will have a mild cold with fever, cough, and fatigue - if that. So, what’s the concern? The reason to self-quarantine if you are sick is so you don’t infect other people. Corona viruses are very contagious. Authorities are still deciding if this one is air born. The recommendation is to not be within 6 feet of someone sick for more than 10 minutes (for now, since testing is not readily available, that implies anyone who is ill or if you are ill). The reason we don’t want to infect other people is that most of us have contact with people who are vulnerable to the virus and likely to get pneumonia, such as people over 60 or who have a compromised immune system. 

Question 2: This doesn’t sound any different than the flu, again why should I stay home if sick, wash my hands all the time, and wipe down my office between clients? it seems like a hassle, and I still don’t think it is worth it for me. 

The reason to follow what health authorities recommend is because we are trying to prevent too many people who are at risk of infection from all needing intense medical care for severe pneumonia at the same time. Since this virus is new to humans, all of us could be infected and get sick all at the same time and overwhelm our local medical systems. This could impact a healthy person if they have a serious medical event unrelated to the virus (e.g., appendicitis, motor vehicle accident or heart attack). If hospitals are overwhelmed by people presenting with severe flu symptoms and needing respirators, others seeking medical care may not get optimal care. Additionally, when the health care system is overwhelmed, more people can die. 

Question 3: How do I not get sick? 

There is currently no vaccine to prevent COVID-19. The best way to prevent illness is to be as healthy as possible, avoid being exposed to this virus, and avoid spreading the coronavirus or other seasonal flus.  Here is the list from the CDC to help prevent the spread of respiratory diseases, including:

• Avoid close contact with people who are sick.

• Avoid touching your eyes, nose, and mouth.

• Stay home when you are sick.

• Cover your cough or sneeze with a tissue, then throw the tissue in the trash.
  Clean and disinfect frequently touched objects and surfaces using a regular household cleaning spray or wipe.

• Follow CDC’s recommendations for using a facemask:

• CDC does not recommend that people who are well to wear a facemask to protect themselves from respiratory diseases, including COVID-19.

  • Facemasks should be used by people who show symptoms of COVID-19 to help prevent the spread of the disease to others.

  • The use of facemasks is also crucial for health workers and people who are taking care of someone in close settings (at home or in a health care facility).

• Wash your hands often with soap and water for at least 20 seconds, especially after going to the bathroom, before eating, and after blowing your nose, coughing, or sneezing. Always wash hands with soap and water if hands are visibly dirty.

• If soap and water are not readily available, use an alcohol-based hand sanitizer with at least 60% alcohol.

As the virus spreads to your community, your local health care authorities will be making recommendations about participating in face to face meetings, groups, and communities. In the Seattle area, at first the message was to wash your hands and stay home if sick. Then, companies like Microsoft, Amazon, and offices downtown said to stay home to work, and all business travel is canceled. Then, it was recommended not to have groups of more than ten people. This is why it is important to find a local source of health updates to learn more about what is being recommended based on the prevalence of the virus in your area. I have found our newspaper, department of health, governor office, and state congress people are good sources of local information. 

The way an epidemic is controlled is that we all participate as a community in limiting the spread of the virus. 

Question 4: When do you wash your hands? 

Wash your hands as a punctuation ritual for meeting people and going outside of my home. 
a.    Before you leave the house and when you return home
b.    Before you meet face to face with people and after you meet face to face with people
c.    Before you eat, particularly at a restaurant and after you eat at a restaurant. 
d.    And let’s not forget, after going to the bathroom, coughing, or blowing your nose… even if it’s just for spring allergies. 

Question 5: Is there anything else I should do to prevent getting the virus? 

1. Prioritized sleep. As much as possible, offer your body at least 8 hours of rest in bed with the lights off and no screens. Even if you don’t sleep, it’s helpful to your immune system to rest. As much as possible, go to bed at the same time and get up at the same time. 

2. Walk  10 minutes outside. Spring is arriving - go outside for at least 10 minutes and look for one color—red, yellow, purple, blue… Studies show that being outside supports your immune system, and doing a fun mindful practice by looking for colors will tell you brain that you can step away from any anxiety of the moment. 

3. Don’t increase your use of sugar, alcohol, or smoking (of any product). These will suppress your immune system. 

4. Stay connected to your community through phone and facetime calls. It would be nice to reach out to the older folks to help them stay connected. 

Question 6: Do you recommend any supplements for prevention? 

Generally, on my website, I focus on helping the body to take care of itself. For this situation, I do think three supplements are helpful. 

1. Vitamin D3 - for adults 4000IU per day and for children over 6 years old 600 IU/day 

2. Vitamin C - 500 to 1000 mg per day or until you get loose stools. 

3. Zinc- 15 to 30 mg per day. 

Question 7: I am worried that I am going to get the virus, what can I do?

Let’s make a plan for if you get sick. The Chinese Medicine that I study suggests that if you’re anxious about something, making a plan for dealing with what makes you anxious will reduce your anxiety since you know what your first few steps are.

COVID-19 is a respiratory virus that attacks your lungs; the symptoms are very much like the flu: elevated temperature, cough, shortness of breath, tight or sore chest,  muscle aches, and fatigue. Currently, the public health message is, “If you are sick, stay at home unless you are really sick. If you get really sick, call your doctor, hospital, or urgent care. Don’t just go into the medical facility.”

So, I would suggest that you minimally gather the following: 

• A thermometer

• Tissue for nose blowing

• Go to your pharmacy and request an extra month of your medications

• Food that you like to eat when sick. If possible, it would be good to have enough food for two weeks. Soups are great to overstock in the house. 

• The phone number of the medical provider or facility that you will call if you think you have pneumonia or need medical care. If you have health insurance, they usually have a nurse’s phone on the back of the card or a telehealth site. Just be familiar with what number you will use and be sure you know how to use it. 

• Have a support person who you will contact if you are sick, particularly if you live alone. Ask if you can be in regular contact with them in general and especially if you are sick. 

• Make a list of 10 things that you can do from home to rest and combat boredom (Netflix, read a book, call a friend, start that hobby that you never have time for, go onto YouTube and learn to draw, sing, fold origami to name a few).

If you consider yourself at risk for getting pneumonia, there are two other tools that might be helpful at this moment. 

1. Pulse Oximeter- This is a monitor that you put on your finger, which will show the oxygen content of your blood. If you wear nail polish, it will need to be removed to ensure accuracy. It’s common to have between 95 to 100% oxygen saturation for most people. If you have a lung condition such as COPD, severe asthma, lung cancer, it might be lower. What a pulse oximeter will help with is when you are sick, if you have shortness of breath, you can know that your lungs are still absorbing oxygen easily, and if the number drops, you can report that to who you call to talk to. This is about $14 - $24 on Amazon.

2. A stethoscope – since it is viral pneumonia that we are concerned with. A $6 stethoscope off of Amazon will help you hear if you have pneumonia. If you need to call a medical professional, you can describe on the phone how the sounds of your lungs have changed since becoming sick. I always have my patients listen to their lung sounds when they have pneumonia, and they all say, “Oh, that sounds bad. No wonder I feel bad.” 

Question 8: What should I do if I know that I am getting sick? 

• Stay at home until you are better plus a day

• Rest

• Take your temperature 

• Stay hydrated with water and hot tea

• Take lots of hot baths. This makes it harder for the virus to replicate. See our handout for Getting Better Faster on our website

• Stay warm

• Eat foods that are warm and cooked

• As much as possible, keep a distance from family members who need to be out in the community

Question 9: What is really sick? When do I call for support or seek medical care? 

1. First, it is always ok to call your provider if you think you need medical care for any reason. If you call first, rather than just showing up when you have flu symptoms, they can be prepared to help you.  Remember, other health events will come up, and if you think that you have a serious medical event like heart attack, please call 911. 

2. Call if you have a temperature over 101 degrees

3. Call if you have shortness of breath and feel like you are having problems breathing 

4. Call if you are so fatigued that you are struggling to do basic care activities like preparing food, drinking water, changing clothes. 

5. Call if you have a pulse oximeter, and your oxygen saturation is dropping below 95%

6. Call if your lung sounds have changed since getting sick. 

Question 10: I have a high deductible or no health insurance, and I’m worried about the cost if I need care. 

Check with your state, in WA there is an order from the WA insurance commissioner that there is no deductible for testing and there is money for care for those without health insurance. You can ask what the policy is when you call. 

---

Connectors group w/ Dr. Allott: How to Support Family and Clients Through an Epidemic 

When: Saturday, March 14th, 2020 at 12 pm Pacific Time

Please join me to find support to problem solve and support our family, community, and friends. If you can't make it, I am hoping to offer online meetings until things settle down. It will be at different times and days to make support available to as many people as possible. 

If you are coming, please drop email me at dynamicbrainsconsulting@gmail.com that you intend to come. This platform is available to 100 people. It might be a little disorganized because Natasha, the technology guru of our team, is on vacation and I want to support her staying on vacation. If you have challenges getting on, she will be back for the next meeting. I just wanted to get things going. Natasha will be back on Monday. 

Please bookmark this page. I will not have time to send out a reminder. You can call in or join online. 

Join Zoom Meeting
https://zoom.us/j/8447483634

Meeting ID: 844 748 3634

One tap mobile
+16699009128,,8447483634# US (San Jose)
+16465588656,,8447483634# US (New York)

Dial by your location
+1 669 900 9128 US (San Jose)
+1 646 558 8656 US (New York)
Meeting ID: 844 748 3634
Find your local number: https://zoom.us/u/aem7tWHHRl

---

In closing, if you are receiving our newsletter, you’re dedicated to helping people be at their best by staying in our responsive brains. We can recognize that we’re in our responsive brains by noticing the current moment - how the flowers are bursting into spring and the birds flying in the sky and are enjoying the moment. We call on curiosity to collect new information and making reasonable plans that incorporate that information. We become more compassionate and self-compassionate by taking breaks from the news, and doing things that are familiar and common to our daily life routines. 

Wishing you the best, Kristen
 
 
 
 
 

Meatballs - So Good, In So Many Ways

So many recipes come from the internet these days. It makes it super easy to share ideas. Natasha and I will share links to recipes for meals that we enjoyed. Each meal will contain a protein, fat, carbohydrate and fiber. If you have your own to share, send them to us and Natasha and I will try them and share them in future posts. Or share them in a comment below!

Although I would not say that I’m a paleo eater, I tend to follow paleo food bloggers because they use real whole foods, they’re practical, and often really delicious. Mel Joulwan has introduced the yumminess of meatballs into my cooking. I cook up one of her double batches and have delicious protein for the week. Here is a link on all the benefits of incorporating meat balls into your menu plan.

While I am making the meatballs, I cook up some brown or white rice and bake a butternut squash that make up some of my carbohydrates for the week.

For my green veggie, I’ve taken to making a kale salad which become more delicious each day in the refrigerator.

Trader Joe’s dried cherries mixed with cashews is my current snack idea.

Part 1: Mica Tries Therapy for Panic Attacks and Resources for Starting Therapy

Storytelling is such a powerful way of learning, we thought we would embed the principles that we promote into a storyline. The people in this story are fictional; any similarities to real people are by chance. At the end we provide commentary and material that you might find interesting. We are continuously looking for ways to help you and the people you connect to be at your best. This is a new approach for us; your feedback and engagement will help determine if we continue in this new format.

---

Mica remembers having anxiety her whole life. Even as a little kid, she was always worrying about her family. When her mother drank, she would yell at Mica and her sister about being stupid and lazy. As Mica made her way through school and then started working, she has been able to control her anxiety or step through it. However, five months ago her mother died suddenly of cancer. Mica was there when the doctor gave her mother the diagnosis. As cancer took control of her mother's body, Mica was the one to care for her. Her older sister, Luca, lived in another state and came as often as she could.

At first, Mica was grieving, which she understood. However, two months ago, Mica had her first full-blown panic attack. Now the panic attacks are starting to happen weekly, and her anxiety is so much higher than she ever remembered. A close friend referred her to her trusted therapist, Tanya.

Mica was nervous about the first appointment. However, just walking into the office seemed to help. She was taking action and asking for help. After getting through the initial paperwork, Tanya opened with "Over the phone, you said that you were hoping therapy could help with your anxiety and panic attacks. Can you tell me a little more about what’s been happening and when this all started?"

As Mica explained about the loss of her mother, the stress of care-taking, and the onset of the panic attacks, her words came faster and faster, her breathing shallower and shallower. Tanya found the right moment and said, "I’m so sorry about your mother. It sounds like the last six months have been really hard. You’re doing a great job bringing me up to speed, and I can see that it’s tough for you. Can I ask you some questions about your life today?"

Mica, feeling like she had been holding her breath, took a deep breath before answering "Sure, that would be fine."

Tanya said, "This may seem off-topic, but I’m wondering what you typically eat in a day. How we fuel our bodies has an impact on how our brains process information and how we feel in our bodies."

Mica was surprised by the question and somewhat relieved because it wasn’t about her Mom. "I used to be pretty good about having 2-3 meals a day. And when I was caring for Mom, I would eat with her to help her get calories in because she was losing weight so fast. But now, I’m never hungry. I usually eat small snacks like muffins, candy, and chips sometime during the day. After work, I stop and get a sandwich or salad, and ice cream. I eat most of the salad or sandwich. Now that I think about it, ice cream is my main meal...”.

Tanya asks, "Have you had anything to eat today?"

Mica replied, "No, not really."

Tanya looks compassionately at Mica, "Can I offer you some juice and nuts? I think part of why you might feel anxious right now is that your brain is not fueled very well. Meeting a new person can be stressful, some fuel for your brain might be helpful. Generally, juice and nuts help people to feel better in about 5 to 10 minutes. Would you like me to get you some?" Mica recalled now that there was a basket of juice boxes and little bags of nuts in the waiting room. She thought to herself; those must be for the other anxious people who see Tanya. Mica replied, "Please, that does sound helpful."

---

In this starting story about Mica and Tanya, Tanya offers Mica a lizard brain treat to help fuel Mica's brain and body. Since Mica has not eaten all day, her body is likely using hormones to stimulate her liver to create glucose for her brain. One of those hormones is adrenalin. The adrenalin is shifting her from her smart-responsive cortex brain to her reactive-limbic-lizard brain. This could be accelerating Mica's anxiety.

The basics of a lizard brain treat are that they contain an easily absorbed sugar that will quickly reach the brain and turn off the demand for glucose, reducing the adrenalin and supplying the body and brain with a fast-burning fuel (juice that contains sugars). Following this with a slow-burning fuel (nuts that contain protein) will help people stay in their smart-responsive cortex brains longer, which provides a more stable filter for thoughts and emotions. Here is a link to more information about lizard brain treats.

If we were sitting together having a warm beverage, here are some questions I would be excited to ask:

Dan Preindl

• How do you feel when you’re around someone who is in their reactive-limbic-lizard brain?

• What lizard brain treats have you tried for yourself and others? Were they helpful?

• Are there times or places in your life where you might be able to help someone by offering a lizard brain treat?

• Do you have a way to carry, store, or offer lizard brain treats to offer to people who might be in their reactive-limbic-lizard brain?

If you have the time and want to share with us, we’re curious about your experiences with the questions above. Also – do you have questions about providing lizard brain treats to the people you connect with who might have anxiety, irritation, or agitation?

Let us know!

More Resources:

I am often in the position to refer people to mental health professionals both in my professional life and in personal life. Helping someone like Mica understand how to find a therapist and what is going to happen in therapy are important parts of getting them to take action to get help. I have included some useful articles that may help you or someone you connect to.

• 11 Things You Must Know About Starting Therapy by Dr. Greg Kurshnick

• How To Find the Right Therapist for You by Andera Peterson

Research:

• Here is a link to one of the most important studies that shows diets high in processed food are a contributing cause of depression and anxiety

Let us know what you think!

Lizard Brain Treats Help You Feel Better Quickly!

A Lizard Brain Treat is a key intervention to help you feel better now.

When you’re feeling on the edge and having a hard time with acute anxiety and worry, it’s hard to remember what you can do in the moment to help yourself.

If you are experiencing any of the below, try a Lizard Brain Treat! Even though you may not feel hungry, fueling your brain will help you reduce your anxiety and symptoms.

1. Are you having a panic attack?

2. Are you uncomfortably anxious or irritated?

3. Are you waking at 3am in the morning, with your mind racing?

4. Are you overly or underly emotional for the situation?

5. Have you not eaten for more than 3 hours?

6. Do you want to feel better in 10-15 minutes?

Lizard Brain Treats

A Lizard Brain Treat is a snack of sugar (a quick fuel) and protein (a longer lasting fuel). You want the quick fuel to get to your brain almost immediately, which will start to reduce the adrenalin causing you to be in your reactive lizard brain. Following this with protein extends the amount of time you’re in your responsive cortex brain, before needing to re-fuel. Choose one quick fuel and one protein from the lists below – or from your favorite foods.

Ideas for Quick Fuels:

• ¼ cup of juice

• 1 piece of hard candy

• ¼ cup of soda

• Honey stick

• 1 tbl of jelly

Ideas for Protein:

• ¼ cup of nuts

• ¼ cup of nuts

• A stick of jerky

• ¼ cup of cottage cheese

• 2 tbl of peanut (or other nut) butter

Combined sources work too (as long as they aren’t sugar-free)!

• ½ cup of a protein shake

• Protein bar

• ½ a PB&J sandwich

Generally speaking, your anxiety will drop by 10-20% within 10-15 minutes.

Download this information as a handout and post it on your fridge or keep it near your desk.