Quitting Social Media 6 Days A Week

I don’t need to tell you about the negative impacts of social media on our mental health and wellbeing. This has been a much discussed topic in the news and in the medical research world. We have enough evidence showing that social media is not harmless. What I want to share with you is my own personal experience with dramatically cutting back on my social media time in the hopes that I may trigger some reflection for you about your own relationship with this technology. 

Earlier this year I decided that I only want to engage with social media once a week. That meant no scrolling or posting or responding to messages outside of that one day a week. This decision was inspired by the realization that social media was taking up too much of my mental space and personal time. These realizations will probably sound familiar to you:

• Instead of getting fully absorbed in an event or outing, I was taking pictures with the intention of posting on social media. As much as I tried to convince myself that this wasn’t impacting my experience, it was. I would frantically rush to capture picture-perfect moments and zone out at the end of the event to post away. It undeniably took me out of the moment. 

• My kids would often catch me scrolling during our family time together. I would miss out on little things they said to me and have to ask them to repeat themselves. It was nothing catastrophic and I was still very present with my kids overall, but this is not the model that I want my kids to learn from me.  

• As much as I like to think of myself as immune to comparison traps…I’m not. Like most humans, when I see others winning awards or achieving great things I can be hard on myself for not accomplishing “enough”. With social media you get to scroll past dozens of big wins each day (or hour)–more than you would encounter in normal life. I don’t think we were wired for something like that. 

There were many other reasons but the point is, daily social media exposure was doing more harm than good. The benefits outweighed the risks and, in medicine, when that happens, it’s time to make some changes. 

I decided to cut social media down to one day per week. There were many slip-ups and many days when I felt like I had to “make an exception” for this or that reason but now I’m pretty committed to it. I eventually started scrolling other apps (email, photos etc.) because my brain did not know how to kick the scrolling habit so I set limits on those apps too. 

I often find myself actually dreading my social media day. I approach it like a hot oven–I just want to get in and out and close the door. It almost always leaves me feeling worse off. 

Here is what reducing social media has done for me: 

• It cleared up the brain fog. We blame hormones, diet, inflammation and a myriad of other things for causing brain fog. These are all valid causes but I suspect social media scrolling is a big contributor as well. 

• I re-awakened my love for other hobbies like reading, journaling and watching actual movies (spoiler: they’re more entertaining and thought-provoking than 7 second videos).

• It made me more present with my family and everyone in my life. Looking back, I’m horrified that I used to carry out conversations with people while scrolling through social media–that feels so rude now. 

• I found time to exercise more regularly and be more productive in general. Those little scroll sessions add up and eat away at your time. 

• I feel less doom and gloom while still being aware of global issues. For news, I’ll check out my local news website a couple times a week and that’s more than enough to keep me up to date with local, national and global events. 

• My mind is….quieter and I think that’s the most precious change. What a blessing it is to feel relief from the excess noise. I can hear myself think more and I think that is essential to living a richer and more intentional life. 

I don’t think I’ve said anything shocking here. I’m sure you could have guessed at all of these benefits. I think the surprising thing to me is that having daily cut-offs (like banning all social media before 10 am) was not enough for me. I tried that and I found having full days without it was more impactful. 

There are many people who rely on social media as part of their job and I hope they have found their own balance that supports their wellbeing. There are also many of us who think we need social media more than we actually do (I was one of them). For those of you in that category, I want to share that reducing social media did not interfere with my business. I don’t have a lot of followers and views but I still have a busy practice and that’s what counts for me (although, I recognize that this may not work for other types of businesses that rely on having high social media engagement). It was useful to work with experts in the past who helped me show up on social media more strategically so that I can make the most of my engagement when I am on there. 

I’m actually considering reducing my social media further to just twice a month in the new year. Overall it’s been a fun experience and I want to see what more will happen to my mind and my life if I give myself that opportunity. 

Thyroid Antibodies, Depression, and Anxiety

We all know that low thyroid hormones can lead to feelings of sadness and anxiousness. One of the most common causes of low thyroid hormones is an auto-immune condition called Hashimoto’s thyroiditis. With this condition, your body attacks and injures your thyroid gland which contributes to reduced thyroid function.

One of the hallmarks of this conditions is elevated thyroid antibodies—anti-thyroperoxidase and anti-thyroglobulin antibodies. For the longest time, these were viewed as markers of Hashimoto’s thyroiditis but not much attention was paid to them in the doctor’s office.

Now, more research is showing that high thyroid antibodies may be playing a role in mental health regardless of thyroid hormone levels. In other words, we should be paying attention to antibodies in addition to hormone levels.

A 2024 meta-analysis by Wang et al. examined 11 studies on this topic. Patients had normal thyroid hormone levels but high thyroid antibodies, a state known as euthyroid Hashimoto’s thyroiditis. Most patients were from Europe and China and there were over 1300 patients with depression and over 1000 patients with anxiety across all of these studies.

Those with normal thyroid hormones but elevated thyroid antibodies had 2.5 times higher odds of having an anxiety disorder. They were also more likely to experience depression symptoms based on validated questionnaires.

But why might the thyroid antibodies themselves impact mood? What could they be doing to the body? Researchers think that thyroid antibodies may negatively impact the nervous system. They may impact nerve cells or brain function—scientists aren’t completely sure yet.

It’s important to note that some studies show no link between thyroid antibodies and mental health. That being said, this assessment of multiple studies provides illuminating insight into the potential link between thyroid antibodies and mental health. In my practice, I regularly test thyroid antibodies for my patients with anxiety and depression because there are natural ways to address this issue. I wrote another article on this topic a couple years ago, before this new paper came out. You can read it HERE.

If you’re in Ontario and you need help uncovering the underlying factors impacting your mental health, book a free 15 minute phone consultation and we can chat about it.

Worrying About Your Kids All The Time: How We Can Manage Parental Anxiety

I remember the first days and weeks with my first son so clearly. I was filled with the most raw and instinctual love I have ever known. At the same time, it was the first time ever that I was so acutely aware of my mortality and the mortality of everyone around me.

In that painful, postpartum state where I was exhausted yet buzzing with adrenaline, where everything hurt and my baby was still learning how to exist outside my body, I was struck by how fragile we all are. But like most people who make the jump to parenthood, my own fragility did not bother me so much as the fragility of my baby.

All the frightening possibilities began to spin through my mind – illnesses, accidents, me forgetting to do something that was important for his development. It didn’t matter how unlikely a problem was. Even a 0.001% chance of a serious illness was terrifying because what if that 0.001% chance came knocking on our door?

There is no simple solution to feeling anxious about the wellbeing of our children. It takes a concoction of methods to keep that deep seated fear from taking over. It takes great effort but I believe that it’s fundamental for our wellbeing and the wellbeing of our loved ones to make that effort.

Worry about our children is natural and normal. However, at some point we have to move past the terror and choose to live life well in spite of it. But how?

It Gets Better With Time

To some extent, we don’t have to do anything. Eventually the mind does adapt to the new reality of being a parent to our precious babies and we make some form of peace with the risks out there in life. I remember feeling nowhere near as terrified with my second son simply because I was a little more used to the idea of how vulnerable children are. All the big scary possibilities were still out there but I had a couple years of motherhood under my belt at that point and I came to terms with the fact that all the scary things really weren’t right around every corner.

The Body Plays A Bigger Role Than We Realize

When we feel anxious and scared we tend to think that the battle against anxiety needs to be waged exclusively in our heads. We work hard to think our way out of our fears and sometimes we forget how much our physical health impacts our mental health. If you’re not nourishing yourself well, if your muscles are stiff from lack of movement, if your PMS is going untreated, if you go to bed late – all of these physical factors warp the way you cope with stress. Tending to the body can make the difference between weathering your fears and regularly spiraling into a state of panic. 

LIVE And Think Big

Sometimes, when the mind spirals about all the things that could go wrong, it helps to plant your feet firmly onto the ground a run headlong into life. Go to zoos, museums and farm festivals. Have regular date nights with your partner and find time to go out for tea with your best friend. Get back into the hobbies you loved before parenthood – reading, crafting, baking. Immerse yourself in living to avoid dwelling on the what-ifs.

Now, when all is said and done, you eventually have to be alone with your thoughts at some point in your day. For most parents, it’s when they’re lying in bed at night that the worries about their kids begin to creep in. This is a good time to employ tools that you may have learned from your therapist or other wellness professionals about mindfulness and various relaxation techniques. Because I am spiritually inclined, I find that this is when I need to lean into my spirituality. I need to remind myself that there may be something bigger out there that’s got my back and that I can hand over control to when the weight of the worries feels too heavy.

I wish I had an easy “five step plan to kick your parental anxiety to the curb” but that’s just not reality. That being said, these little things go a long way to helping you be a less anxious and more present parent. If you’re reading this at 2 am in the midst of an anxious moment, I hope I brought you some peace and a reminder that you are very much not alone.

Speaking of little things, if you want a FREE list of foods that can support better mental health, click below to get it emailed to you.

Carbs and Mental Health

Carbs have really taken a hit in the past few decades. They are portrayed as the enemy for everything from weight gain to brain fog to allergies. Most of the trending diets (keto, carnivore, paleo) are anti-carb with heaps of information about why carbs are the enemy and why humans are not meant to eat carbs. 

The reality is that painting carbs as detrimental to health is a dramatic oversimplification of the situation. Stating that our cave-man ancestors mainly ate meat and fat is inaccurate. 

It’s really (really) hard to reconstruct the diet of our prehistoric ancestors. The level of carbohydrate intake varied by the location of a population - some may have had more and some may have had less. The evidence available suggests that carbohydrates were an important part of the development of the human species and played a key role in meeting the energy needs of humans and the development of the brilliant human brains we have today. 

Research shows us that diets rich in complex carbohydrates that are high in fiber and antioxidants are good for mental health. They promote good gut health and less inflammation which is associated with less anxiety and depression. Diets high in refined carbohydrates (white bread, white rice, pastries etc.) are associated with poorer mental health. 

So if you love carbs and dread the idea of dinners that look like chicken breast with a few leaves of spinach, keep this article in mind. In general carbs from sources like whole grains, vegetables and fruit are great for mental health. 

Of course, everyone’s nutritional needs are different depending on their health history. Even certain healthy carbs could be a problem for people with specific medical conditions. Health advice is not one size fits all. If you need help sorting out the right diet for you, get it touch to learn more about how I help patients. 

Anxiety and Depression in Perimenopause and Menopause

Do you feel like there’s been a shift in your mental health? Are you worrying more than usual or having a harder time managing stress and anxiety? Are you feeling more sad or empty lately? Are you noticing an increase in irritability? 

Perimenopause and menopause are both associated with an increased risk of depression and anxiety. There have been a number of studies on this subject that reveal this correlation.

Perimenopause refers to the transition towards menopause which can last several years before periods stop. It often starts in the 40s but it can begin in the 30s for some women. Once the period has stopped for a year, you’re considered in menopause. This usually happens when women are in their 50s. 

Why is there an increased risk? 

The physical changes that happen to women during perimenopause and menopause can be alarming and stressful. Hot flashes, night sweats and insomnia can really strain mental health. A drop in libido is a common symptom that can lead to feelings of emptiness or depression. Difficulty losing weight and changes in physical appearance during this period can be a source of anxiety for many. Brain fog and fatigue can lead to a background feeling of stress all the time. 

Then there are the hormonal shifts that impact mental health. The drop in estrogen that happens during this time is believed to cause negative changes in mood for some women. Other hormones like progesterone and testosterone drop too but the impact of these changes on mental health is not well studied (unfortunately). The hormonal shifts may in turn impact neurotransmitter activity. Serotonin is a neurotransmitter that plays a role in mood and it may be impacted by the hormone shifts that happen during perimenopause and menopause. Past history of anxiety and depression increases your risk of symptoms getting worse during perimenopause. 

Some big life changes happen from 40 years old and on. Young kids and teens could be hitting some challenging milestones. Empty nest syndrome could kick in as adult children move out. Caregiver burden often goes up as parents age. Career burnout or dissatisfaction can start to weigh on you. All of these changes combined with the physical changes mentioned above could contribute to the increased vulnerability to anxiety and depression among perimenopausal and menopausal women. 

What to do about it

We can't stop menopause from ever happening but there is a lot that can be done to smooth the transition and reduce anxiety, depression and physical symptoms. This can be done with the help of natural remedies, diet changes and lifestyle changes. If you want to learn more about how I help women through perimenopause and menopause, don’t hesitate to reach out. 

Feeling Like The World Is Unreal

Have you ever gone about your day and suddenly felt like the scene unfolding around you felt more like a movie that you were watching rather than your actual reality? Or maybe it felt like you were in a dream. Things just felt different from the norm and…off. 

This may be derealization. 

What is Derealization

Derealization is often a symptom of a panic attack or it can be brought on by very high stress. It involves feeling like things around you are not real or are distorted in some way. This can lead to a feeling of detachment from your surroundings - like they are a screen that you’re watching. It can be a really scary experience that leads to feelings of panic and fears that you’re “losing your mind.”

The episode can last a few minutes, half an hour or even weeks. 

Derealization can be associated with other medical conditions as well so it’s important to mention this symptom to your doctor to get a full assessment. 

Treatment 

If derealization is happening during a panic attack or in response to stress and anxiety, then treating the stress and anxiety is key. This can be done with therapy, medication and natural remedies. In the moment, it’s often recommended to connect to the senses to try to ground back into reality. This includes smelling something, touching your own skin or an object or someone you trust, listening to the noises in your surroundings and counting objects that you see. A health care provider can help you come up with techniques that are tailored to your experience of derealization. 

If you want to learn more about holistic ways to manage your anxiety, click the button below to learn more about the Anxious to Empowered program.

PCOS, Anxiety and Depression

Polycystic Ovarian Syndrome (PCOS) is a condition that involves irregular periods, metabolic issues like weight gain and insulin resistance, and symptoms of excess androgen hormones like acne and hair loss (or excess growth). It’s a common condition but what is often not talked about is its connection with mental health.

Women with PCOS are more likely to have anxiety or depression. This could be because some of the symptoms (like acne, hair loss, and infertility) take a psychological toll on those who experience them by impacting self esteem, relationships, and important life goals. It’s possible that the biological factors in PCOS like insulin resistance and elevated androgens are contributing to the anxiety or depression directly but there is limited and inconsistent information on this from studies. 

Associations have also been found between PCOS and eating disorders, bipolar disorder, and obsessive compulsive disorder. 

Treatment 

Treating the mental health aspects of PCOS means treating the PCOS itself by balancing the hormones that are out of range and improving the symptoms. Because it can take time for symptoms to improve, treating anxiety and depression directly can also be beneficial. Some of the natural remedies that help with PCOS can help improve mental health too. Talk to your naturopathic doctor to get a treatment plan that address both your mental and physical PCOS symptoms.

Adaptogens That I Use In My Practice

The term adaptogen is a term used by those who practice botanical medicine to describe herbs that help the body to adapt to physical and mental stress. Depending on how they are used, they may help with fatigue, certain hormone imbalances, blood sugar control, supporting the immune system, anxiety, depression, sleep and more. Because each patient case is unique, I carefully select the herbs that I use based on a thorough assessment of my patients. Below are three adaptogens that I often use in my practice.

Ashwagandha 

This herb is a great one for some of my stressed out and anxious patients. It has a role to play in supporting healthy thyroid function and balancing cortisol and testosterone levels. There are a number of studies on ashwagandha that demonstrate its ability to help with mental health, insomnia and fatigue. 

Siberian Ginseng 

Siberian ginseng is different from panax ginseng. It boosts energy without having an overstimulating effect. I consider this herb when I have a patient who feels burnt out and needs help with focus and improving their cognitive health. It can be a great one for students and busy professionals.

Rhodiola 

Rhodiola is a herb that I tend to use in some of my depressed patients. It can help improve mood, calm down anxiety and reduce fatigue. It can be beneficial in some of my patients who are struggling with menopause symptoms.

These adaptogens can interact with some medications and some medical conditions so you should consult with a qualified naturopathic doctor to help you choose the best adaptogen and dosage for you.