Category: anxiety

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anxiety, Stress

3 Ways To Deal With Anxiety

September 29, 2020 Maggie Holbik, Offering Inspiration for Living Freely and in JOY!

“Compassion for myself is the most powerful healer of them all.” – Theodore Isaac Rubin

3 Go-To’s To Deal With Anxiety

We all deal at some point, with anxiety. Anxiety is a form of fear expressing itself and is not pleasant.

Here are 3 ways to help with anxiety when it arises:

Have compassion for yourself. Talk to yourself like you are talking to the 5 year old version of yourself. Tell yourself that you are safe, that things are okay and that they will get better. Tell yourself that you understand that you are afraid or fearful or whatever emotion is your prominent one underneath the anxiety, and that it is all okay. Remind yourself that things will get better.
Breathe out more than you breathe in. I have recently discovered this one and it is quite powerful. Just start breathing out more through your mouth and watch the tension leave your body. It is like a pattern disrupter.
Rest when you need to. So often when we are in anxiety we push through and keep going. Sometimes a ‘time-out’ is the best thing for us. Even if it is sitting on the toilet for 5 minutes and focusing on breathing out more than in. This is another form of pattern interrupting. Walks are great, naps are great, reading a positive self-help book and anything that just gets you off of the anxiety train even if it is for a brief moment.

And of course, if you are struggling with severe anxiety, you might want to reach out and ask for help. There is always help available and asking for help is a sign of strength not weakness, so never be afraid to ask for help.

I hope you found these tips useful and have an amazing day!

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more of maggie’s articles on dealing with anxiety & fear

My favorite supplement to support mood and hormone health

Benefits

May help to minimize certain stress related issues (weight gain, difficulty sleeping, etc.)
Helps to reduce stress placed on the adrenals to perform, thereby helping to decrease the possibility of adrenal fatigue
May help to support normal hypothalamic-pituitary adrenal (HPA) functions
May help support stress-related adrenal functions
Helps to promote healthy levels of cortisol
Helps maintain healthy levels of both serotonin and dopamine
Helps enhance and stabilize mood
Helps to stabilize emotional responses to stress
May help to maintain normal thyroid function

_{*These statements have not been evaluated by the Food and Drug Administration. This product(s) is not intended to diagnose, treat, cure or prevent any disease.}

anxiety, Immune Health, Stress

Removing Stress One Bit At A Time!

May 6, 2020 Maggie Holbik, Offering Inspiration for Living Freely and in JOY!

Stress. Stress. Stress.

This morning I was messaging with one of my entrepreneurial team members about a virtual presentation for this afternoon. She is to present a short piece of information that she has been preparing for our upcoming meeting today. This person told me that she would do her best but that she did not feel well prepared.

A woman with her head in her hands in front of her laptop, looking stressed.

I said to her something to the effect that it was all good and that there were no worries. AND that if she did not feel that today was the best day to present her contribution, she could do it another day and that it was all ok. It was all okay.

I really believe that lowering or removing pressures in our life, is hugely helpful for our health and well-being. Even in business, I think we can make things work with less stress on ourselves. I am all about being in JOY, and it is no different in business.

𝒥❁𝒴

The more we can lower stress and expectations that we feel pressured by, the better it is for our health and well-being. It is so important, especially at this time in history, to move away from stress and fear and to move toward peace of mind and comfort. ♥ By lowering stress we also show love and support to our immune system. ♥

What about you?

Do you find that you put too much pressure on yourself? Or that you have too many expectations or demands put on you? Do you put these on yourself?

Even letting go of one small expectation or thing that you feel you ‘must do’, can bring a huge relief to your mind and may even be beneficial for your physical health when it comes to the body’s stress response.

When I learned about adrenaline and how it can be very toxic to our bodies, especially when it is continually running rampant, it helped me to become more conscious of lowering my stress bit by bit, and now I go through my day more aware of little ways to de-stress and to lower expectations of myself that cause me stress.

I hope you found this helpful and I wish for you less stress and more JOY in your day to day living.

And please never forget that you can and should reach out if your are feeling that you need help with your mental health. It is mental health week here in Canada and there are lots of supports and people that are always available to help.

This is from Lisa Lisson, president of FedEx Canada and I think that it is worth sharing here and a that it is a great reminder and it may inspire you or offer hope. 🙂

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anger, Anger Management, anxiety, Covid-19, life coaching, mental health

Dealing With Anger – 5 Tips to Help

April 29, 2020 Maggie Holbik, Offering Inspiration for Living Freely and in JOY!

“For every minute you remain angry, you give up sixty seconds of peace of mind”. Ralph Waldo Emerson.

Having anger or being an angel? Hand turns a dice and changes the word “anger” to “angel”. And you can change the word to angle too! A new angle on anger. 🙂

I don’t know about you, but I find myself experiencing anger lately. Last night, in particular, I started feeling anger. I am sure this is happening more than normal for some of us due to the pandemic we are in.

I am normally a positive and JOYful person, but I found myself getting angry. I would think about something and then add to the pot, and my anger started to grow larger.

But by this morning I had a break through and was able to shift it…..

I woke up feeling the feelings from the night before and I realized that I no longer wanted to experience them. They did not feel good to me, and in that instant I knew I wanted to pivot out of that situation. So here is what I did.

5 Things That I Did To Move Through My Anger

I ACKNOWLEDGED and recognized that I indeed felt anger. In fact my daughter and I discussed this openly just a few minutes ago. I told her how I had gotten caught up in anger but that I now realize that the anger is not serving me and that I don’t like it. She then shared some feelings of anger she had yesterday and we each talked out our feelings. And then we smiled, felt relieved and carried on to our new day.
I DECIDED that anger does not serve me. It only keeps me in fear and pain and that I do not like. No. No. No. I choose JOY on this road trip of life. 🙂
I FELT it, but I did not hang on to it. I experienced it (energy in motion) but I did not stay in the experience. I MOVED through it to the other side.
I used AWARENESS to realize what was going on and I accepted it, but I also made a conscious choice to pivot to a new experience and a new outcome.
I did not JUDGE myself for feeling this way. I observed and I made choices to alter the experience and move through to a more positive place.

So I turned the angle on my anger and turned it into an angel 🙂

And it is interesting to note that the moment I shifted and cleared my anger the sun came out. 🙂

If you are feeling anger or other feelings that are not making you feel good at this time, I hope you find these 5 pivot points helpful. I know many people are suffering right now. Stay strong, know that you are loved and keep the faith that there are new and better days awaiting us.

All my Best,

Maggie

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My favorite non-toxic cleaner, SNAP All Purpose Natural Concentrate… great for washing veggies!

April 1, 2020December 27, 2021 Maggie Holbik, Offering Inspiration for Living Freely and in JOY!

Anger Management, anxiety, immune system

The Time is Now …. to let it go….

One of the best things that we can do for our health, right now, is to let go of any anger and resentment we have for anyone or anything.

I am not going to pull up a whole bunch of studies here to back this up but I could pull up many. I am going to keep it simple.

We know that anger and resentment are enemies to our spirit, our happiness and to our immune system. Right now, more than ever, we need to be supporting our immune systems.

With social distancing and not being able to see other people that we do care about and maybe even some we miss but we hold resentment toward, this is the perfect time to bring resolution to these situations.

I am sure we are all thinking deeply about our lives and what they mean to us and this includes our relationships. I am sure we all will agree that loving and peaceful relationships are the ultimate gift here on earth.

If you have no way to initiate resolution with someone that you are holding anger toward, or you feel helpless as to how to let it go, just take a baby step and let it go in your own heart 💜, knowing it does not serve you, especially at this time when the best thing we can do is anything that is good for our immune system.

Right now we need more Peace, more LOVE, more JOY, and more of anything that is healing and helpful to every cell of our bodies and is peaceful to our minds.

I hope you find that peace if you need it and I send strength and visions of health and happiness are sent your way, now and always and in all ways.

Love Maggie

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other posts to do with the immune system

anxiety, Health TidBits, life coaching, Your Amazing Life

A Simple Exercise to Help With Anxiety

March 22, 2020 Maggie Holbik, Offering Inspiration for Living Freely and in JOY!

“Compassion for myself is the most powerful healer of them all.”

Theodore Isaac Rubin

We are in a time of transition. I believe it can be a positive transition and I believe we will be in a better place when we arrive at the other side of this trying time. But some of us might need some help to bridge this transition. Compassion can help when fears are high and anxiety runs wild.

Can you maybe find one aspect or one area of your life that you can feel compassion for yourself? Perhaps you are having more anxiety than normal right now. Can you talk to yourself with compassion and reassure the vulnerable you that things will be okay?

Having compassion for yourself, especially at this time, is hugely powerful. Even if you can only muster up a small amount, it will do great amounts of good.

Talk to Your Inner Child

Sometimes it is helpful to talk to yourself as though you are 5 or 10 years old. For example you could say something like “Suzy, I know you are scared, but I am here looking out for you and we will get through this.” Or “Joe, we’ve been through a lot but we have always survived and become better because of it, and this is no different. I’ve got your back Buddy”.

Remember to have compassion for yourself and even if you think this exercise is goofy, just try it. I promise it will make you smile and help you. 🙂

I am sending Love and Compassion to all of you who are reading this right now. And I am also thinking of doing some Zoom Video Sessions to help people with using this transition time to actually find JOY in their life and to lighten their loads when it comes to fear and anxiety. I will keep everyone posted on those, but in the meantime more compassion is in order! 🙂

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anxiety, Stress

Stress, Stress, Stress

June 27, 2019December 27, 2021 Maggie Holbik, Offering Inspiration for Living Freely and in JOY!

Stress is a hot topic and for good reason. Stress is behind everything we face in life whether it’s mental, physical or emotional. Learning to manage our stress is one of the best things we can do.

If we look at this infographic we can see some of the ways that stress can impact our health. Everything from teeth grinding to digestive issues. Stress wreaks havoc on our bodies, our minds, and our emotions

How Stress Can Affect Your Overall Health from mcleandds

Credit for Infographic thanks to McLean DDS

Link to more info…

Stress is something that we should create a game plan for dealing with so we don’t resort to coping mechanisms like drugs, alcohol abuse, and overeating. By having an active strategy in place, we are better able to handle stress when it appears.

There are many ways to actively work at coping with stress and here are a few popular ones:

Exercise

Exercise is one of the best ways to help with stress. And the good news is that any form of exercise helps, even plain old walking. Exercise helps to raise the feel good neurotransmitters called endorphins. Quite simply any form of exercise helps to calm the mind and alleviate stress.

Meditation

Meditation is a great way to calm the mind, decompress the nervous system, and to alleviate stress. And meditation does not have to be complicated. There are many great apps out there now like “Calm”, “Insight Timer” and even YouTube has thousands of meditations you can access. I find a good pair of headphones and a meditation even if it is only for 5 minutes can be hugely helpful.

Our brains like to run in patterns and when we are stressed we can run negative thought patterns. Doing things like meditating can help to disrupt these thought patterns at the same time as lowering the stress hormone cortisol. Pubmed Study Stress

Many people find that walking is meditative so it’s a win/win as it is exercise and also a calming technique.

Nutrition

When the body has the proper vitamins, minerals, amino acids and enzymes in order to function properly, it can have a HUGE benefit on both preventing and alleviating stress! One simple nutrient deficiency can impact the body in a big way. Common nutrient deficiencies associated with stress and anxiety are B Vitamins, Vitamin D, Magnesium, Iron and Selenium … to name a few. Any nutrient deficiency can cause stress on the body.

I have written prior blog posts on stress and you may find this link helpful as it contains more ideas for coping with stress and links to stress hacks:

Link to more on Coping with Stress

Here is a freebie list of affirmations that can help to shift your life away from anxiety and into a place of personal empowerment which helps to alleviate stress and anxiety as well. This is also a great guide on how to start using affirmations Free Resource for Affirmations

If you find your thoughts run on a negative track, you may find this helpful and it’s kind of a fun way to look at it A Recipe for Thoughts

And here is one of my very favorites on working with your thoughts so that they better serve you From Worry to Peace

I hope you have found this information useful and I highly recommend having your ‘stress strategy’ in place so you can feel more empowered when it comes to dealing with stress.

MaggieHolbik.com is a Board Certified Nutritionist, Certified Life Coach, & Certified Infinite Possibilities Trainer & Coach who believes one of the best ways to cope with stress is to strive for JOY! Maggie loves to impact the world through Joyous sharings and interaction.

You may enJOY Maggie’s blog for inspiration at Maggie’s Main Blog for Inspiration

anxiety, Stress, Your Amazing Life

Stress Less

February 15, 2019 Maggie Holbik, Offering Inspiration for Living Freely and in JOY!

Just about everybody has stress these days and chronic stress is an epidemic! Studies have shown that chronic stress is associated with a variety of health conditions, including heart disease, diabetes, anxiety, and even brain aging concerns.

Stress is also closely associated with hormone imbalance and weight gain.

Whether stress comes from outside sources or internal banter, all stressors place stress on the body and mind and is something that should be a top priority when it comes to wellness management.

A few ways to help with stress are:

Spend time in nature. Nature is a great way to de-stress naturally. Let the earth soak up some of your stressful vibes and clear the way for more peace of mind and stillness.
Breathe. Just breathe. Take time to slow down your breathing and connect with your breath. Just the act of doing this, helps to interrupt stress patterns.
Listen to calming music. Gentle piano music is a great example of a calming type of music that can help to shift your stressful sensations to more a more peaceful flow or feeling within the body and mind. For example click here:
Take time to be still throughout the day. Just stop for a moment. Even if this means you have a potty break at your workplace and take a minute or two, to consciously sit there and connect with your breathe. Many of us are creatures of go-go-go and we forget to just ‘stop’ now and then.
Make your desires a priority. One of the ways we experience stress is by not living in a way that matches our life’s purpose or passions. Make sure you both acknowledge and honor the desires of your soul. The more you do this, the more you will find peace and the more your life will flow with balance and grace.

There are many more ways to work on balancing the stress in your life, but these are just a few that I hope you find helpful.

Maggie Holbik.com is a Board Certified Nutritionist and Certified Life Coach who works with clients all over the world to help them unleash their desires and live with intention and passion.

Keep calm and sing a song…………..

anxiety, Children's Health, Kids, Kids Health

Sore Tummy – 6 Ways to Help Your Child with Anxiety

January 30, 2019 Maggie Holbik, Offering Inspiration for Living Freely and in JOY!

As a parent, how often have you heard the words “I have a sore tummy” or “My tummy’s sore”? I’m sure most parents have heard these words but some more than others.

I have taught my own daughter, who gets a sore stomach, to tap into and listen to the clues that her body offers. Sivanna is 12 and she has been listening to her tummy talk for several years now. She is learning what foods make her feel a certain way and she also knows that when she is experiencing anxiety it shows up in her gut.

There are many forms of anxiety that children feel. Some of which, but are not limited to, separation anxiety, fear, dread, uncertainty, worry, feelings of inadequacy, and the list goes on.

The stomach is often called the second brain, is referred to as ‘gut instinct’, and is home to the enteric nervous system, and is also linked to the solar plexus chakra.

The solar plexus or third chakra is a control center for will, personal power, personal responsibility, mental capabilities, the intellect, forming personal beliefs, decision making, self-confidence, independence, personal identity and personality, so it seems very fitting that as children grow and evolve, the tummy is a barometer for anxiety and angst.

How can we help our young children with anxiety?

First and foremost we can help by discussing and creating conversations around what they are feeling in their body and what it means to them. Sivanna and I mutually came to the conclusion that some of her tummy strains, were anxiety and we openly discussed it. Now, when she feels this particular type of angst, we peel back the onion layer, so to speak, to see what is underlying there.
Listening to your child. This is something I have to work on myself. I know I never truly listen enough. Let’s face it, we all want to be heard and listened to. While the conversation may not seem important to us, it is extremely important to them. Try listening with an open heart and a non-judgmental mind to make room for clearer communication and your child’s willingness to share.
Let you child know that they are ‘safe’. Let them know that they can openly discuss anything with you at anytime. Let them know that there is NO-thing that they cannot share with you. They need to feel safe and that they will be worthy of your love and support NO MATTER WHAT!!!! This is indeed what unconditional love means. We all need to feel safe, heard, and supported.
Ask your child for their input on what they are feeling, what they think might be underlying in this particular way of feeling, and really probe them for input. Children love to be heard, love to share, and love to feel that they are worthy of providing input. It is also a good idea to ask them for possible solutions to help relieve the angst or anxiety. Ask them what ideas do they have to alleviate this feeling they are having?
Sleep! Make sure your child gets enough sleep! We all know what it feels like to be tired and worn out. It’s hard to cope with life. Make sure you support your children in a routine that provides adequate sleep, rest and downtime.
Proper nutrition and nutritional deficiencies play a BIG role in children’s anxiety. Children don’t always eat optimally for many different reasons and they may suffer from common digestive and assimilation issues, just like adults, so making sure your child gets the proper micro-nutrients such as vitamins, minerals, enzymes etc. is hugely important to help with both anxiety and overall health. I really believe the more we openly discuss the issue of anxiety and teach our children to tap into what their body and mind is saying to them, the more we can help them. Let’s start the conversation…..

Maggie Holbik.com is a Board Certified Nutritionist, Certified Life Coach, Certified Infinitie Possibilities Trainer, Mom, Step Mom, Gramma, Great Gramma, Mom by Heart and often referred to as Momma Maggie 🙂 She runs a facebook page for parenting support and it can be found at Link to follow Maggie’s Parenting FB Page

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