Social Media Usage

Social media has become one of the most convenient ways to connect with one another. Information is able to travel at lightning speed, giving us the ability to gather information and receive updates faster than ever before. From seeing a friend's newborn baby to learning a new recipe from a food blogger, you can pretty much see it all. Social media has an amazing ability to connect us with important people and helps us stay up-to-date with others even if they live far away. However, it also comes with some downsides. You’re probably no stranger to trying to navigate the tipping point at which spending time on social media feels “life giving” versus a habit where you start losing track of time and feel glued to your screen. 

When you wake up in the morning, do you check your social media right away? Do you take your phone into the bathroom and find yourself scrolling for periods of time? Are you ever guilty of obsessing over what to post or whether or not your post has reached a certain amount of activity? These behaviors might be linked to too much social media use, and can lead to feelings of dissatisfaction and unhappiness in daily life (Forbes, 2018). 

Even if it’s not our intention while using social media, we often get stuck in a rut of social comparison. When we log onto social media, we are instantly connected with people's accomplishments and highlight reels, and when we compare, we are putting our happiness in a variable that is beyond our control (Healthista, 2018). Another reason you may be feeling dissatisfied is due to the lack of in-person connection. Behind a screen, you're missing out on that real, pure connection. The lack of seeing a person’s body language or hearing their tone of voice may take away the potential for a deeper connection, and can also lead to being misinterpreted or misunderstood. 

Ways to bring intentionality to social media usage:

1. Remove certain apps. If you find that some apps are taking up a lot of your time, it might be wise to separate yourself and consider if it’s really benefiting you.

2. Set a time limit. Many phones now give you the ability to set time limits on apps. Slowly starting to decrease your time might help you realize it wasn't bringing much benefit in the first place. Also, it’s important to create a buffer between phone usage and bedtime, as the blue light emitted from your phone can disrupt your body’s circadian rhythm and melatonin production, making it difficult to get quality, restful sleep. 

3. Put your phone out of reach. When you need to get something done such as homework or housework, try putting your phone in a drawer or face down where you know you won't be tempted to reach for it. 

4. Turn off notifications. Turn off the notifications in your phone’s settings for your social media apps so they aren't continuously popping up throughout the day and distracting you from being present to the task at hand.

5. Find a hobby you love. Putting your time and energy towards something new and exciting that you look forward to will assist in decreasing your social media use on its own! Instead of simply watching other people’s fun adventures and moments on social media, get active and make lasting memories of your own by living fully and participating in things that make you happy. 

6. Social Media Fast. You can always choose to go ahead and delete your social media apps for a few days and see how your daily life changes. It may be hard at first, but challenging yourself is important. You might be surprised by the joy it brings to “detox” from social media for a while :)

7. Spend time with your loved ones. Make more plans with the ones you love or simply focus on being present during the moments you have with people you care about. When you are tempted to go on social media to connect with others, consider making a phone call or video chat as a way to foster a more authentic connection.

References

“How much social media is too much?” Retrieved from https://www.forbes.com/sites/tomward/2018/06/08/how-much-social-media-is-too-much/#147eb2cd60e6

“Seven symptoms of too much social media use.” Retrieved from  https://www.psychologytoday.com/us/blog/artificial-maturity/201806/seven-symptoms-too-much-social-media-use

“Six reasons social media is making you unhappy.” Retrieved from https://www.healthista.com/reasons-social-media-making-you-unhappy/

Tolerance

We are in the midst of a time where there are many uncertainties. Most of us are likely experiencing some form of anxiety as we try to make sense of a situation without clear answers. Uncertainty often compels us to engage in behaviors like seeking reassurance from others, making lists as a way to feel in control of each step in the day, or distracting ourselves from the uncertain reality by keeping our minds and bodies “busy” with other things.

If you find yourself doing any of these behaviors, acknowledge that they are serving a purpose and may not necessarily be causing you harm. By taking a step back, however, you might realize that these behaviors provide immediate relief during this stressful time, without actually teaching your brain how to sit with distressing situations.

If we can find a way to tolerate the emotions, thoughts, and reactions we are experiencing right now, we can get unstuck from the overwhelming feelings of anxiety and possibly even move toward a place of acceptance. 

Over the past week, we have seen a range of responses to the spread of COVID-19. Bars and restaurants have moved to take-out/pick-up options, libraries have closed, many mental health providers have transitioned their practices to online platforms, and many businesses have decided to remain open.

Each response has been unique, fueled by so many considerations--the health and safety of employees, the community’s well-being, what makes sense for the business or organization, what service is being provided to people and is it absolutely necessary, etc. In seeing how different facets of our community are responding, it can be challenging to understand why some places are closed and others remain open.

Further, you’ve likely seen a range of individuals’ responses to our current situation, as many people are following social distancing recommendations by staying at home, some are limiting their time with others to work and home, and others are continuing to engage in typical social activities like going to the beach and having parties with friends.

While we won’t necessarily be able to understand each persons’ motivation for staying home or socializing, or the reasoning behind each business’ decision to close or remain open, we can work toward a stance of tolerating the range of choices. In doing so, we can acknowledge that various opinions and behaviors exist, even if we don’t agree. 

If you’re finding yourself getting judgmental of what others are doing during this global pandemic, or are struggling with your own internal battle of tolerating uncertainty, here are some suggestions for moving toward a more grounded, accepting place:

• Stop the “shoulds”. We must work on letting go of thinking the world should be a certain way. When we get stuck in one way of seeing things, we set ourselves up for disappointment. The task here is to open ourselves up to other possible ways of seeing the situation. 

• Acknowledge and tackle anxious thoughts. If you’re feeling anxious right now, know that your experience is very normal and most of us are probably feeling similarly. If you can observe what you’re experiencing in your body and what your thoughts are doing, you can work on challenging worry thoughts. Instead of getting stuck in “I can’t tolerate not knowing if my family and friends are going to be safe,” try to say instead, “Not knowing if my family and friends are going to be safe feels really uncomfortable, and I can tolerate the uncertainty.”

• Be open to simply observing the uncertainty. One of the best things we can all do right now is practice mindfulness of the present moment. Without trying to change or control your situation, be open and curious about what uncertainty feels like. By tuning into the present moment and getting grounded, our minds are less likely to drift into anxious worries. 

References 

“How to Tolerate Uncertainty.” Retrieved from https://www.heretohelp.bc.ca/infosheet/how-to-tolerate-uncertainty

“Tips on Tolerating Uncertainty.” Retrieved from https://psychcentral.com/lib/tips-on-tolerating-uncertainty/

What is Leaky Gut Syndrome?

*The purpose of this blog post is to share general information about Leaky Gut Syndrome. You know your body best, so if any of this information resonates with what you’re experiencing, please follow up with your primary healthcare provider.  

Overview

Leaky gut syndrome is a serious condition that is often overlooked. The gut is the largest immune system organ in the body, and when it is not functioning properly, you may notice signs that something feels “off.” Leaky gut syndrome is caused by gaps in the intestinal wall that allow bacteria and other toxins to pass through into the bloodstream (Eske, 2019). These gaps in the intestinal walls leave room for the penetration of microbes, toxins, allergens, undigested fats, proteins and much more to leak directly into the blood (Holistic Doctor). By learning the warning signs and symptoms of leaky gut, you can have the language to discuss any issues you may be facing with your healthcare providers. 

Symptoms of Leaky Gut Syndrome

A leaky gut may cause many different symptoms, ranging from mild to severe. These symptoms include, but are not limited to: inflammation, diarrhea, constipation, bloating, gas, abdominal pain, food sensitivities, depression, anxiety, and fatigue. If you notice symptoms that persist or worsen, seek out help from a medical provider. 

Potential Causes of Leaky Gut Syndrome

There are many possible causes for the symptoms of having a leaky gut. If you are experiencing any of the above symptoms, some of the following may contribute to the onset of the discomfort. Some culprits may include:

• Antibiotics

• Birth control pills

• Parasites

• Mold

• Fungi

• Yest

• GMO foods

• Contaminated foods

• Excessive use of alcohol

• Caffeine

• Sugar

• Synthetic food additives

• Autoimmune disorders

Tips to Improve Gut Health

Due to the fact that a leaky gut is caused by irritation to the intestines, it is important to remove the triggers causing this irritation and inflammation. The proper removal of food allergens (including food chemical sensitivities) can be of large benefit. Additionally, there are some steps you can take to work toward overall health, including exercising regularly, getting enough sleep, engaging in stress-reducing activities, staying hydrated, and receiving bodywork treatments like massage and acupuncture. 

What to Indulge:

• Fresh fruits and veggies

• Lean, grass fed, pasture raised, or wild-caught animal protein

• Bone broth

What to Avoid:

• Gluten, dairy, soy, processed foods, preservatives, artificial sweeteners 

• Limit red meat and coffee

• Antibiotics and acid reducers

• Soda, cigarettes, and alcohol

Supplements/Herbs:

• Probiotics

• Digestive enzymes

• Licorice root

• Ginger

• Peppermint

• Aloe

• Magnesium

• Bitters

• Flame cider

• L- Glutamine

We are more than happy to discuss ways to care for your gut at your next appointment. With some intentionality and small changes in your diet and lifestyle, you can reduce inflammation and promote a healthy gut. 

References

“Chronic Disease and its connection to Leaky Gut Syndrome.” Retrieved from https://www.holisticdoc.com/leaky-gut-syndrome/

“What to know about leaky gut syndrome.” Retrieved from https://www.medicalnewstoday.com/articles/326117