The Ultimate Guide to Heal Anxiety: My Personal Journey

Anxiety is inner pain and physically expresses fear. According to Chinese medicine, fear mainly affects the kidneys. On the other hand, kidney problems can decipher repressed fear. Fear consumes our energy and can even deplete it. Anxiety is also an accelerator of depression. And often one pulls on the other. It's extremely important to understand anxiety and know how to deal with it. The good news is that anxiety is our friend, as it is a symptom of the body and mind that draws our attention to something that is out of balance. With this guide, you'll gain a holistic and complete understanding of all the facets of anxiety and if, in the end, you come to the conclusion that it's not a monster, even though it can be scary, then I'll have achieved my goal with this article.

St John of the Cross called it the "Dark Night of the Soul", a time of silent battles and veiled struggles, a period when the depths of our being encounter profound changes without the clarity of recognition. This period can last a few years or longer than desired. I didn't realise that I was experiencing this incredible awakening, and if I had, perhaps the path would have been easier. But it wasn't. That's why I decided to write this rather long guide, because at the time I wish I'd had someone to say to me: "I've travelled the same path you're on now and I know how scary it can be. However, I promise you that if you persist and continually seek the light, one day you will be that light and the rewards will be truly magnificent." Perhaps an angel whispered this in my ear, because I almost swear I heard it.

I've often wondered why I needed to go through such difficult times? I found the answer in a holistic health class on my course: plants that flourish without the help of synthetic fertilisers or pesticides show remarkable resilience and a greater development of phytonutrients. The absence of chemical "crutches" forces them to reinforce their defences, making them stronger. When plants face challenges without the help of artificial stimulants, they deepen their genetic potential! This is a natural law: challenges stimulate growth. Later, my good friend Maria da Conceição Pinho explained to me, in one of her workshops for my group coaching, with great wisdom and humour that pressure makes progress "Olga, if you and I stand here with our arms pushing each other for a long time, it's going to be great for me because I'm going to get huge muscles." It's simply in our nature to need challenges in order to become a better version of ourselves. The middle way is therefore to know how to balance ourselves in this dance without getting exhausted or frustrated. Progress must always be slow.

I hope that my journey, now enriched as a holistic health professional, will inspire you to overcome your preconceived limitations and achieve goals that go far beyond your dreams.

My Personal Journey, from my 30s to my 40s

In the tapestry of my life, everything seemed normal and perfect until 2009, when my safe world began to crumble around me. I suffered my first intense heartbreak, my parents faced a catastrophic loss and I decided to move away from a sporting community that had been my refuge for a decade, due to differences in values.

From an energetic, entrepreneurial powerhouse, I entered a zone of uncertainty, shrouded in deep sadness. Anxiety took root, robbing me of sleep, diverting my concentration and draining the energy I once invested in training. Fear began to take hold of me - fear of flying, of heights and, essentially, of anything with a hint of risk that made me dizzy.

I moved to a different country, thinking that things would get better if I changed my surroundings. I fell in love, got married and had children. For a while, the anxiety seemed to have been put on hold. However, triggered by an event that revived all the fear, it came back even more overwhelming. On the one hand, it had been suppressed and, on the other, the chronic stress of my life during those years had diminished the vitality of my body's cells, exacerbating its resurgence.

When our body lacks essential resources, such as optimal mitochondrial function, it has difficulty resisting stress effectively. Resilience is closely linked to the robustness of our physiological systems, requiring strong, functional bodies. Adequate levels of minerals and vitamins, combined with optimal functioning of all organs, form the basis of this resilience. When you live under chronic stress, influenced by both your thoughts and your environment, expending more energy than you receive, your body finds it difficult to cope. Exhaustion becomes inevitable.

I recognised that I wasn't well, either psychologically or physically. I made the decision that a significant part of my personality needed to change, because if my old self had brought me to this point, then it no longer served me.

Easier said than done. When you realise that the programme you've been running all your life, which you've become accustomed to trusting, contains serious errors, you feel lost. Reinventing a part of yourself is quite scary. However, as a mother of three, I realised that I was a role model for them, that I had a family to look after and help to flourish. I had to get up every day and do my best, looking for all the help I could get.

The internal struggle was relentless, surpassing any challenge I had ever faced - even more formidable than giving birth to my children without the comfort of an epidural! I felt like I was in a constant battle with a colossal monster, a daily confrontation with my own fears. I sought help from various sources: my family, friends and health professionals. But above all, I found the greatest strength within myself.

As we embark on this exploration, bear in mind that each individual's journey is unique. This guide aims to lay the foundations for understanding the complex interplay of anxiety, preparing the ground for the transformative steps that follow in our quest for healing.

Please feel free to download this article in "Files".

Chapter 1: Acknowledging Anxiety

The truth sets you free and that's why the first step to curing anxiety is to recognise its presence. There are individuals who live their entire lives without this awareness, which doesn't allow them to live a life full of well-being.

In my journey, this involved:

1. Understanding the symptoms (racing heart, shallow breathing, burning sensation, intrusive thoughts, tightness in the arm/chest or a feeling of impending doom). One revelation on my journey was the realization that trauma is not only stored in our minds but also in our bodies. The physical manifestations of anxiety are not arbitrary; they are the body's way of expressing the unprocessed pain and stress that is stored within.

2. Recognizing triggers (thought pattern, or external factors that set off a cascade of anxious feelings). Trauma can act as a sculptor, molding our beliefs and thought patterns in ways that perpetuate anxiety. It creates a lens through which we view the world, often tinted by fear, mistrust, or a constant sense of impending doom. Recognizing and challenging these ingrained beliefs became a pivotal aspect of my healing process, allowing me to reshape my perspectives and approach life with newfound resilience.

3. Don't surpress - I learned the art of honoring my emotions, earning the right to feel them without the burden of guilt. This journey involved recognizing that all emotions are valid, transient aspects of human experience, and suppressing them only hinders personal growth. Embracing the full spectrum of emotions, whether it be rage, sadness, or joy, became an integral part of my self-discovery. Instead of viewing certain feelings as "wrong" or burdensome, I learned to approach them with curiosity and understanding. For more information on the dangers of repressing your emotions and the healthy way to deal with them, read my other article here. When sadness blankets our hearts, tears become a healing balm, allowing the weight to gently lift. In moments of rage, the therapeutic act of punching pillows or letting out a primal growl becomes a cathartic dance with the intensity of emotion (wrote like this is even funy). After a huge release of fear, allowing my self to feel the anxiety, I ussualy shake. By allowing ourselves these raw and unfiltered expressions, we tap into the innate wisdom of our bodies, acknowledging and processing emotions without judgment. This art is about honoring the ebb and flow of our internal landscape, recognizing that true strength lies in the courageous act of release. This shift allowed me to navigate through emotional landscapes authentically, learning valuable lessons from each experience. By granting myself permission to feel without judgment, I fostered a healthier relationship with my emotions, paving the way for genuine self-acceptance and emotional resilience.

4. Letting go - The Art of Letting Go (how I call it) is a profound practice that embodies the wisdom of releasing the grip on unnecessary burdens and relinquishing the desire to control every aspect of our lives. It is the graceful acceptance of the transient nature of things and the recognition that not everything demands our emotional investment. By practicing the Art of Letting Go, one cultivates the strength to disentangle from trivial concerns, freeing the mind to focus on what truly matters. Additionally, it involves granting others the space to be themselves without imposing our expectations upon them, fostering understanding and harmony. In essence, this artistry invites a serene perspective, allowing us to navigate the complexities of life with a lighter heart and a clearer mind.

5. Journaling: Writing about our emotions in a journal helps us to process and understand our feelings without getting overwhelmed. When we pour our thoughts and feelings onto the pages, we create a tangible record of our inner experiences. This process fosters self-reflection and deepens our understanding of the emotional currents flowing within. It's a healthy way to express emotions and gain insights into recurring patterns. There are several techniques of journaling, like writing affirmations, or writting about what your feelings, or the dreams in your heart. My favourite and simple way of journaling is to write things I am thankfull each day. Also journaling will have different functions if it's written in the morning or in the evening. In the morning will foster your creativity, sparking the energy for the day, while in the evening is more recommended when you are having a time of of demands and you need to go bed with a clear mind, so writing the things youo need to do for the next day.

In my personal journey towards healing anxiety, I realized that acknowledging its presence was only the tip of the iceberg. To truly understand and address anxiety, it was essential for me to explore its roots, which, in many cases, are intertwined with experiences of trauma. Whether it be a singular traumatic event or a series of smaller, cumulative experiences, these imprints can linger within us, shaping our beliefs, thought patterns, and emotional responses. It's like an invisible force that influences our perceptions of the world, ourselves, and our place in it.

Chapter 2: Seeking Professional Help

Realising that I wouldn't be able to walk this path alone, I took an important step by seeking the support of a mental and emotional health professional. After three years of counselling, the transformative impact on my life is profound. Opening up about my difficulties and fears was the first crucial step that laid the foundations for my personalised treatment plan.

In the early stages, therapy was a safe space where I could unravel the layers of my emotions. It became a journey of self-discovery, allowing me to explore the roots of my anxiety and understand the intricate web of thoughts and feelings that had been woven over the years.

One of the most significant gains from my time in therapy was the development of emotional intelligence. I learnt to decipher the language of my emotions, identifying nuances and subtleties that had previously gone unnoticed. This new understanding allowed me to navigate life with a greater awareness of my emotional landscape.

In addition, therapy served as a catalyst for emotional independence. I began to cultivate healthy coping mechanisms to deal with a spectrum of emotions. Instead of succumbing to the overwhelming waves of anxiety, I learnt to face them with resilience.

Crucially, therapy became a sanctuary to allow myself to feel without judgement. I discovered the power of giving my emotions space, letting them develop naturally. This act of self-compassion created a harmonious relationship with my inner self, promoting a sense of balance and well-being.

The journey was not without its challenges. There were times when I felt exhausted, confronted with deep fears and uncomfortable truths. However, my therapist guided me through these difficult moments, emphasising the importance of rest and self-care along the way.

Over the years, a coherent narrative emerged from the chaotic jumble of emotions. I became more resilient, equipped with the tools to face life's uncertainties with new-found strength. Therapy was not just a means to an end, but a continuous process of growth and self-discovery.

Choosing medication or not: The decision to incorporate medication into one's journey of anxiety management is deeply individual and nuanced. While some find great relief and support through medication, others may not resonate with this approach. What is paramount, however, is recognizing the severity of anxiety and its impact on daily life. When anxiety reaches a point where it becomes an insurmountable obstacle, hindering one's ability to cope with life over an extended period, seeking professional help becomes not only crucial but a compassionate act of self-care. Medication, when prescribed and monitored by a healthcare professional, can serve as a valuable tool in providing stability and creating a foundation for other therapeutic interventions. The key lies in acknowledging one's unique needs and collaborating with healthcare providers to determine the most effective and personalized approach to navigate the complexities of anxiety.

It's essential to recognize that choosing medication as part of an anxiety and depression management strategy doesn't imply a lifelong commitment. Instead, it can be a valuable aid during a critical phase of self-discovery and healing. Medication can act as a supportive bridge, offering a stabilizing influence while individuals work towards understanding and transforming the root causes of their anxiety. It serves as a tool to create a space for introspection and the implementation of coping mechanisms. Just as a cast supports the healing of a broken bone, medication can provide the necessary support for emotional and mental well-being as individuals embark on the journey to rediscover and redefine themselves. The ultimate goal is not dependence on medication but a gradual process of self-discovery and growth, with the potential to reevaluate the need for medication as new coping strategies are developed and internalized.

Chapter 3: Functional Medicine to Heal Anxiety

Functional medicine is a holistic, patient-centred approach, addressing the root causes of illness rather than just treating symptoms. In contrast to conventional medicine, which often focuses on managing symptoms with medication, functional medicine seeks to understand the underlying imbalances in the body's systems that contribute to disease. Practitioners of functional medicine see the body as an interconnected whole, recognising the intricate relationships between different organs, systems and lifestyle factors.

My journey into the field of functional medicine unfolded as I embarked on the path to my Holistic Health Coach Certification. A pivotal moment in this educational journey was the encounter with the book "The Disease Delusion: Conquering the Causes of Chronic Illness for a Healthier, Longer, and Happier Life" by Dr Jeffrey S. Bland. As I immersed myself in its pages and ideas, there was a profound change in my understanding of health and well-being. The principles of functional medicine presented in the book resonated deeply with me, challenging conventional notions and emphasising a holistic approach that sought to uncover the root causes of health problems, rather than just treating symptoms. This encounter marked the beginning of my exploration into the transformative world of functional medicine, guiding my subsequent efforts to promote comprehensive and personalised wellbeing.

At its core, functional medicine recognises the body's innate ability to heal itself when given the right support. By delving into the complex network of factors that contribute to health and illness, functional medicine offers a more comprehensive and personalised approach to healthcare. It considers the interaction of various factors, including nutrition, stress, genetics, environment and lifestyle, which influence overall health.

In my own health journey, functional medicine played a crucial role in unravelling the mystery behind my persistent anaemia, which was affecting my physical and emotional well-being. Over the course of a year, we investigated the intricacies of my body's functioning, discovering that a harmful bacteria in my stomach was preventing the absorption of iron, a key contributing factor to my anaemia. By removing this obstacle, my body's ability to absorb iron improved.

In addition, the stress in my life, coupled with the wrong diet, was affecting my intestinal health, resulting in poor absorption of everything I ate. We now know about the fascinating connection between the gut and the brain and the symbiotic relationship they share. Serotonin, a neurotransmitter crucial to mood regulation, is produced in the gut and has a profound impact on our mental health. It is estimated that around 90-95 per cent of serotonin is produced in the cells lining the gastrointestinal tract, particularly in the enterochromaffin cells of the intestine. Enterochromaffin cells are specialised cells found in the lining of the gastrointestinal tract, particularly in the mucosa of the stomach and intestines. These cells function as hormone-producing cells and nerve-signalling cells. It became clear that my gut health wasn't just a separate entity, but a dynamic actor that influenced my mental state. To achieve clarity of thought and emotional stability, it is imperative to promote a healthy intestinal environment with beneficial bacteria. This revelation was a transformative milestone in my wellness journey, as I learnt to nourish not only my mind, but also my gut for holistic health.

The functional medicine approach didn't stop there. It revealed deficiencies in essential nutrients such as omega-3, selenium, zinc and vitamin D, along with low mitochondrial levels. This holistic understanding of my health led to specific interventions, including iron supplements and infusions. Remarkably, just one month after resolving these underlying issues, I began to feel a significant increase in stamina and general wellbeing.

What strikes me is how functional medicine looks beyond the surface, exploring the root causes of health problems rather than just managing symptoms. My experience with functional medicine has been transformative, emphasising the importance of treating the whole person to achieve true vitality and resilience.

Our illnesses are often symptomatic expressions of our wider environmental and lifestyle factors. The state of our health is intrinsically linked to the quality of our environment, encompassing factors such as nutrition, stress levels and general lifestyle choices. Nutrients play a key role in this equation, acting as essential building blocks for our physiological well-being. A deficiency or imbalance in crucial nutrients can contribute to the manifestation of various health problems. Understanding that our body is profoundly influenced by the environment we create for it underlines the importance of feeding ourselves with the right nutrients and promoting a favourable lifestyle.

For a greater understanding of how healing only happens holistically, please read this article I wrote.

In the meantime, I'm still committed to my multivitamin supplements! Being in my 40s and juggling a vibrant lifestyle, I find that my body demands a little more nutrients. Between practising and teaching capoeira, coaching clients and playing superhero to my three children, life can get pretty hectic. Despite being a faithful Daily Dozen follower, I've realised that I may be using up more nutrients than I can consume. So the faithful multivitamin supplements are by my side to bridge the gap and keep me in good shape.

Chapter 4: Embracing Self-Care Practices to Heal Anxiety

I realized the necessity of prioritizing self-care, a journey that led me back to the roots of my youth—Capoeira. This vibrant martial art, infused with dance and music, became more than a physical practice; it evolved into a sanctuary where I could reconnect with my authentic self and nurture my overall well-being. I also delved even deeper into yoga and music.

1. Returning to Capoeira: Rediscovering the world of Capoeira meant more than revisiting a sport; it was a homecoming. Changing Capoeira schools opened doors to a new chapter, providing opportunities to deepen connections with other comrades. I embraced every opportunity to interact within the Capoeira community, cultivating a sense of fellowship that went beyond the roda. The energy of capoeira became not just a physical practice, but a source of rejuvenation for my spirit.

In my coaching approach, I find immense value in exploring the interests and passions of my clients during their formative years. It is during this time that our hearts are most open, uninhibited by the expectations and pressures of adulthood. By revisiting the activities and dreams that once ignited a sense of joy and curiosity, we often unearth valuable insights into our authentic selves. These early interests serve as a compass, guiding us back to the core of who we are and what truly brings us fulfillment. Integrating these youthful passions into our present lives becomes a powerful tool for self-discovery and a pathway to reconnect with the genuine essence that may have been overshadowed by the demands of daily life. In this way, we bridge the gap between our past and present, fostering a deeper understanding of ourselves and paving the way for a more authentic and fulfilling future.

Regular Exercise with a Social Component: Physical activity is a powerful antidote to anxiety, acting as a natural stress reducer. Doing sport regularly not only promotes the release of endorphins, the chemicals that provide a sense of well-being in the body, but also reduces levels of stress hormones such as cortisol. Whether it's a brisk walk, a yoga session or a workout in the gym, incorporating exercise into your routine offers a holistic and sustainable way to manage anxiety. However, even better is to choose an activity that involves a community. In addition to the physical benefits, opting for a sport with a social component adds an extra layer of support for emotional health. Activities such as team sports, martial arts, dance or other group classes provide physiological advantages of exercise, but also promote social interaction by creating a supportive environment, offering camaraderie and a shared purpose.

2. Embarking on a Yoga Journey: Yoga became a second skin. Looking for moments of stillness and self-reflection, I immersed myself in this mystical world. This practice became a sacred space, allowing me to be totally present.

In addition to their physical benefits, yoga postures became profound gateways to self-awareness. As I navigated the postures, I discovered the incredible reservoir of tension stored in my fascia and muscles. It was as if the body held memories and, with each stretch and release, I unearthed moments long forgotten. Yoga, in its wisdom, became not just a physical exercise, but a path to emotional and mental liberation. In the stillness of certain postures, memories surfaced unexpectedly, like fragments of a story long kept in the recesses of my being. My body, it seemed, held experiences and, as I allowed myself to immerse myself in these postures, I gradually unravelled the knots of physical and emotional tension. It was a journey of self-discovery, an unfolding of layers that extended beyond the mat to the depths of my consciousness. Yoga became my teacher, revealing the innate intelligence found in every cell of my body. I learned to appreciate my body's intelligence, recognising that it held not only tension, but also the keys to my own healing. Today, I feel more and more in each posture, I am present and free.

The importance of conscious breathing during yoga became increasingly clear. With each breath, I could dissipate emotions trapped inside, creating a path to feeling more liberated. Breathing is our innate mechanism for release, for letting go.

3. Prioritizing Sleep: Recognising the restorative power of sleep, I committed myself to a disciplined bedtime routine. By ensuring that I went to bed at 9.30pm, and even earlier in winter, I honoured my body's need for adequate rest. This simple but profound change in my routine allowed me to wake up rejuvenated, ready to face the challenges of the day with resilience.

The science of sleeping before midnight: the hours of sleep before midnight are considered the most rejuvenating. This period aligns with the body's natural circadian rhythm, optimising the release of growth hormone and promoting deep, restorative sleep. Prioritising sleep during these early hours helps to improve cognitive function, emotional well-being and general vitality.

Traditional Chinese Medicine perspective: In Traditional Chinese Medicine, it is believed that each organ system has a specific time of peak activity and regeneration. The gallbladder and liver, associated with detoxification and emotional balance, are most active from 11pm to 1am (gallbladder) and from 1am to 3am (liver). At these times it's important to be in a state of deep relaxation, letting the parasympathetic system act and work as it should. By prioritising sleep before midnight, I have aligned myself with these natural rhythms, supporting the optimal functioning of my organs and promoting holistic well-being.

The importance of quality sleep for maintaining mental and emotional balance cannot be overstated. Sleep deprivation can exacerbate anxiety symptoms, impair cognitive function and disrupt hormonal balance. Establishing healthy sleep hygiene, such as keeping a consistent sleep schedule and creating a relaxing bedtime routine, contributes to a more resilient and rested mind.

4.Indulging in Spa Sessions and Massages: Acknowledging the importance of occasional pampering, I incorporated spa sessions and massages into my self-care regimen. These indulgences served not only as moments of relaxation but also as acts of self-love. The intentional investment in my physical well-being became a practice of valuing and cherishing myself.

The Therapeutic Power of Massage: Massage, beyond its luxurious connotations, plays a transformative role in releasing physical and emotional tension. The skilled hands of a masseuse work to knead muscles, alleviating knots and promoting blood circulation. This not only contributes to physical relaxation but also has a profound impact on the autonomic nervous system.

Effects on the Autonomic Nervous System: Massage triggers the parasympathetic nervous system, often referred to as the "rest and digest" system. This activation counteracts the stress response, leading to a state of deep relaxation. Hormones like cortisol decrease, while feel-good neurotransmitters like serotonin and dopamine increase. This harmonizing effect on the autonomic nervous system not only soothes the body but also fosters a sense of tranquility and emotional well-being.

5. Music: Embarking on a journey of self-discovery, I made a significant decision to immerse myself in the world of music. Enrolling in singing classes and daring to learn to play an instrument that had always held a special place in my heart was a transformative choice. As I delved into the process of deciding, analyzing which music resonated most deeply with my soul, the choice became clear—Samba. Recognizing the profound connection I felt with the rhythms and melodies of Samba, I decided to learn to play the Cavaquinho, an instrument intricately tied to this vibrant musical tradition. This journey not only introduced me to the art of music but also became a powerful means of self-expression, allowing me to connect with my truest self through the rhythmic beats and soulful melodies of Samba.

Music has a profound impact on the nervous system, influencing various physiological and psychological processes. When we listen to music, especially pieces with certain characteristics, several beneficial effects on our nervous system can be observed:

1. Emotional Regulation: Music has the ability to evoke emotions, influencing mood and providing an outlet for emotional expression. Upbeat and joyful tunes can enhance positive emotions, while calming melodies can help soothe anxiety and stress.

2. Stress Reduction: Listening to music can lead to a reduction in stress hormone levels, such as cortisol. Calming music, in particular, has been shown to induce a relaxation response, promoting a sense of calmness and tranquility.

3. Modulation of Heart Rate and Blood Pressure: Music can impact heart rate and blood pressure, promoting cardiovascular health. Upbeat and rhythmic music may increase heart rate, while slower tempos can have a calming effect, leading to a decrease in heart rate and blood pressure.

4. Enhanced Cognitive Function: Music has the power to stimulate cognitive functions, including memory and attention. In some cases, it has been used as a therapeutic tool for individuals with cognitive disorders such as Alzheimer's disease.

5. Pain Management: Music therapy has been effective in alleviating pain and discomfort. It can act as a distraction, reducing the perception of pain, and even influencing the release of endorphins, the body's natural painkillers.

6. Improved Sleep Quality: Listening to calming music before bedtime can contribute to better sleep quality. It helps to relax the mind and body, creating an environment conducive to restful sleep.

The healing properties of music extend beyond its physiological effects, reaching into the realms of emotional expression and spiritual well-being. Music has been incorporated into various therapeutic practices, known as music therapy or sound healing, to address a wide range of conditions, including anxiety, depression, and trauma. I can highly recomend the work of a good friend of mine Sofia Nereida, she is living in Porto, Portugal and she gives sessions in retreats around the planet. Lucky you if one day you meet her. She is just incredible. Her work with sound healing and helping us to free our own voice evoke emotional responses, facilitating the release of suppressed emotions and cathartic experiences, contributing to emotional healing and well-being.

6. Aromatherapy: Aromatherapy has been praised for its ability to relieve anxiety and improve mood, offering a natural and calming remedy. It is a practice that is more effective with prolonged use. Essential oils such as lavender, known for its calming properties, can effectively reduce stress and anxiety levels. Citrus oils, such as bergamot and sweet orange, are celebrated for their stimulating effects. Inhaling these aromatic essences activates the brain's limbic system, influencing emotions and promoting relaxation. Incorporating aromatherapy into daily routines through methods such as diffusing oils, using them in massages or adding a few drops to a bath creates a serene environment, contributing to mental balance and general emotional well-being. At the end of the day, I feel comforted when I prepare a warm bath and add a few drops of essential oils. Rosemary oil, with its invigorating notes, revitalises my mind, promoting mental clarity and concentration. Vanilla, on the other hand, wraps me in a comforting embrace, creating a cosy refuge. As the fragrant vapour rises, I light candles, casting a soft glow that transforms the space into a sanctuary of tranquillity. The harmonious symphony of Zen music plays in the background, blending with the soothing aromas to create a sensory haven. This holistic experience not only pampers my body, but also relieves the stress of the day, providing a serene conclusion to winter evenings full of warmth and relaxation.

7. Water, Air, Sand, Plants: These elements have more wisdom than we can imagine. They are made up of essential components of the natural environment, of which we too are a part. Every night, I have this meaningful ritual in which I pour water into a 5-litre glass jug, infusing it with my positive thoughts. This practice, inspired by Sadhguru's teachings, transforms the act of hydration into a spiritual and energising experience. As the water rests overnight, it absorbs the good energy I've shared, becoming a refreshing and positively charged drink in the morning. This conscious routine serves as a reminder of the deep connection between our thoughts and the energy we bring to our daily lives. It's a simple but powerful way to start each day with clarity and vitality, aligning my intentions with the pure essence of water.

I also use forest bathing a lot here in Germany, or "Shinrin-yoku" in Japanese, which is a therapeutic practice that involves immersing oneself in a natural forest environment to promote physical, mental and emotional well-being. This conscious and intentional engagement with nature goes beyond a simple walk in the woods; it encourages a complete sensory experience. As you stroll through the forest, you absorb the sights, sounds and aromas of the natural environment. Studies have shown that forest bathing reduces stress, lower blood pressure and strengthen the immune system. The phytoncides released by the trees help improve mood and concentration. In addition to the physical benefits, forest bathing offers a deep connection with nature, promoting a sense of calm, presence and rejuvenation. It's a therapeutic journey that invites us to slow down, appreciate the beauty of the natural world and find solace in the serenity of the forest.

In the other hand, when I am in Portugal, I make the most of the sea, which with its vast and dynamic expanse has remarkable healing properties for both body and mind. Coastal environments offer a unique therapeutic experience known as "thalassotherapy". The healing power of the sea lies in its combination of elements: salt water, mineral-rich air and the rhythmic sound of the waves.

The salt water itself has numerous benefits, as it is rich in minerals such as magnesium, potassium and calcium. Immersion in the sea can promote healthy skin, relieve muscle and joint pain and improve circulation. The minerals in seawater are believed to have a detoxifying effect, helping to cleanse the body of impurities. Breathing the salty ocean air also contributes to respiratory health. Sea air is loaded with negative ions, which increase the body's absorption of oxygen, improve mood and increase general well-being. Walking barefoot on the sand is a simple yet profound practice that offers both physical and mental health benefits. The sandy terrain acts as a natural exfoliant, gently massaging the soles of the feet and improving circulation. Beyond the sensory pleasure, the act of grounding, or earthing, occurs as the feet connect with the Earth's surface. Sand, being a natural source of minerals, allows the skin on the soles of our feet to absorb essential elements like magnesium and selenium. This absorption is believed to have positive effects on overall well-being, contributing to improved sleep, reduced inflammation, and enhanced mood. As you stroll along the shoreline, the rhythmic sound of the waves and the tactile experience of the sand beneath your feet create a harmonious synergy, fostering relaxation and a sense of connection with nature.

In addition the vastness of the sea encourages a sense of perspective, offering a quiet space for reflection and contemplation.

Chapter 5: Holistic Nutrition

The profound connection between what we eat and how it affects our mental state is something that took me a long time to truly embrace. It's not uncommon to expect quick fixes in today's world – we've grown accustomed to the idea that a pill can make our headache disappear within half an hour or that a cup of coffee can transform us into a rock star on stage. However, the reality is that our bodies, in their natural state, don't operate on such rapid timelines. They heal slowly, methodically, and with purpose.

A diet rich in whole foods, including fruits, vegetables, lean proteins, and whole grains, provides essential nutrients that support brain function and hormone regulation. Nutrients like omega-3 fatty acids, magnesium, and vitamin B complex have been linked to mood stabilization and stress reduction.

Holistic nutrition, enriched with a diverse array of herbs and spices, plays a fundamental role in optimizing the proper functioning of our brain. I started to incoraporate Dr. Greger's "Daily Dozen," a comprehensive checklist of essential food categories, into my daily diet and it made a profoundly impact in my biochemical makeup over the course of weeks.

The inclusion of brain-boosting elements like berries, greens, and nuts EVERYDAY in our diet ensures a rich supply of antioxidants and omega-3 fatty acids, crucial for cognitive health. Herbs and spices, such as turmeric and rosemary, renowned for their anti-inflammatory and neuroprotective properties, further enhance the holistic approach. As we nourish our bodies with this diverse and nutrient-dense palette, we create an environment that supports optimal brain function, fostering mental clarity, focus, and overall cognitive well-being. The synergy of holistic nutrition and the strategic use of herbs and spices emerges as a powerful strategy for cultivating lasting brain health.

Let me also share with you my insights and experiences regarding the foods you should absolutely cut from your diet if you're dealing with anxiety.

The 7 saboteur of holistic nutrition:

1. Sugar is often referred to as the silent saboteur of mental health. Consuming sugar lead to blood sugar spikes and crashes, which can trigger or exacerbate feelings of anxiety. When you consume high-sugar foods and beverages, your body experiences a rush of energy followed by a sudden drop, leading to irritability, nervousness, and increased anxiety.

To reduce sugar intake:

• Choose to bake with mashed sweet potatoes, bananas or dates.

• Read food labels to identify hidden sugars.

• Opt for whole fruit for quick snacks or dessert.

2. Caffeine, found in coffee, tea, energy drinks, and many sodas, is a well-known stimulant. While it can provide a temporary boost in alertness and mood, excessive caffeine intake can lead to increased heart rate, restlessness, and heightened anxiety. It can also disrupt sleep patterns, which can further contribute to anxiety.

To cut down on caffeine:

• Gradually reduce your caffeine intake to avoid withdrawal symptoms.

• Replace caffeinated beverages with herbal teas or decaffeinated options.

• Monitor your caffeine consumption throughout the day to stay within a healthy limit.

3. Gluten: For a lot of individuals, gluten, a protein found in wheat, barley, and rye, may contribute to anxiety and other mental health issues. This connection is more pronounced in people with gluten sensitivity or celiac disease. Consuming gluten general leads to digestive problems and inflammation, which can impact mood and exacerbate anxiety symptoms.

To reduce gluten intake:

• Experiment with gluten-free grains like quinoa, rice, and oats.

• Explore gluten-free versions of your favorite products (paying close attention of hidden sugars).

• Consult with a healthcare professional if you suspect gluten sensitivity.

4. Dairy Products special milk and cheese are common staples in many diets. However, lactose can lead to digestive issues, and the high saturated fat content in it is associated with a lot of chronic diseases. Dairy may also trigger inflammation, affect insulin levels, and contribute to mucus production in some individuals, which can affect mental well-being.

To cut back on dairy:

• Try dairy-free alternatives like almond milk, coconut yogurt, or cashew cheese.

• Be creative and find other alternatives to make your delicious sandwich like avocados, peanut butter, and tofu.

• Monitor how your body responds to dairy and consider eliminating it if it triggers anxiety.

5. While alcohol is often seen as a way to relax, it can have the opposite effect on anxiety. Alcohol is a depressant that can disrupt neurotransmitter balance and exacerbate anxiety symptoms. Additionally, alcohol can interfere with sleep quality, leading to increased anxiety the following day.

To manage alcohol consumption:

• Limit alcohol intake to moderate levels, following recommended guidelines.

• Be mindful of how alcohol affects your anxiety and mood.

• Consider non-alcoholic alternatives when socializing.

6. Refined Carbohydrates, like those found in white bread and sugary snacks, can have adverse effects on anxiety for various reasons. Firstly, they lead to rapid spikes and crashes in blood sugar levels, resulting in irritability and mood swings that can worsen anxiety symptoms. Additionally, these carbs can promote inflammation in the body, including the brain, increasing the risk of anxiety and other mood disorders. Moreover, refined carbs may disrupt gut health by nourishing harmful gut bacteria, potentially affecting the crucial gut-brain connection closely associated with anxiety.

How to Avoid Refined Carbs:

• Opt for whole wheat, brown rice, and oats to stabilize blood sugar.

• Read Labels: Avoid products with "enriched flour" or "high-fructose corn syrup."

• Cook at Home: Prepare meals using unprocessed ingredients.

7. Trans fats, commonly present in fried foods, margarine, and baked goods, pose a significant threat to mental health. They induce inflammation throughout the body, including the brain, which can exacerbate anxiety symptoms. Furthermore, trans fats contribute to oxidative stress, impairing brain function and heightening susceptibility to anxiety disorders. Beyond their impact on the mind, these fats also harm cardiovascular health, and their association with poor heart health has been linked to an increased risk of anxiety and depression, emphasizing the importance of avoiding them for overall well-being.

How to Avoid Trans Fats:

• Check Labels: Avoid products with "partially hydrogenated oils."

• Use Healthy Fats: Cook with olive, coconut, or avocado oil.

• Opt for Healthier Cooking: Bake, grill, or steam instead of frying.

By eliminating nutritional saboteurs and embracing a daily regimen focused on the most nutrition-dense foods, I've experienced a remarkable transformation, feeling rejuvenated and almost two decades younger. The absence of inflammation, rare occurrences of illness, and sustained energy throughout the day are the tangible outcomes of this intentional dietary shift. In my journey to become a Certified Holistic Health Coach, I delved into the incredible world of herbs and spices, discovering their potency as nature's pharmacy. Today, my kitchen boasts a dedicated drawer filled with an array of herbs and spices, each serving a specific nutritional purpose. Incorporating these into my daily routine has become an integral aspect of optimizing my nutrition, reinforcing the belief that nature's remedies can indeed be the key to vibrant health and longevity.

Olga's Elixir - My clients started calling this drink "Olga's elixir". I thought it was a funny name and humbly accepted it. I drink this elixir practically every morning. If you're trying to cut caffeine out of your diet, here's a great substitute: half a teaspoon of turmeric powder, half a teaspoon of cinnamon powder, half a teaspoon of ginger powder, half a teaspoon of ashwagandha, a teaspoonful of pure organic cocoa and a pinch of black pepper. Simply add boiling water and mix everything together. Option: add vegetable milk and/or sugar/date syrup.

Chapter 6: The Power of Mindfulness and Meditation

My transformative journey into self-discovery took an enlightening turn through the teachings of Brahma Kumaris and Joe Dispenza. The wisdom imparted by Brahma Kumaris, with its emphasis on inner peace and spiritual connection, provided a profound foundation for my personal growth. In tandem, Joe Dispenza's insights, particularly in his book "Becoming Supernatural," opened my eyes to the scientific intricacies behind meditation. His ability to weave together the realms of spirituality and neuroscience has been nothing short of enlightening. "Becoming Supernatural" not only serves as a comprehensive guide to meditation but also delves into the fascinating science of how our thoughts can shape our reality. I highly recommend this book for anyone seeking a deeper understanding of meditation and its profound impact on our physical and spiritual well-being. Through these teachings, I've not only expanded my knowledge but also cultivated a richer, more meaningful approach to life's journey.

My everyday meditation incorpores the following techinques:

1. Mindful Meditation: In my journey through various meditation techniques, I've found that Mindful Meditation has been a profound anchor in the present moment. It's a practice that draws my attention to the now, making me acutely aware of my surroundings. By embracing the present, I've discovered a sense of completeness and increased energy. The beauty lies in shedding the wasteful expenditure of energy on past regrets or future anxieties.

2. Heart Center Breathing, another powerful meditation, that has allowed me to forge a deep connection with my emotions. Engaging with feelings of kindness, gratitude, love, and joy has made me fall in love with life itself. I've come to see the heart as an emperor, governing not just emotions but influencing the well-being of my entire body and, notably, my brain. The heart's signals resonate through every cell, creating a harmonious symphony where the entire body dances to the emperor's emotions.

3. Chakra Awakening has been a fascinating exploration. This meditation promotes the release of positive hormones in our energy centres, fostering healing throughout the body. It is an inner journey, aligning the body's energy for optimal well-being. The chakras are located along the spine, corresponding to the body's main nerve centres and energy pathways. Each chakra is associated with specific qualities and functions. The spine is considered a channel for this energy and, within the spine, there is a fluid often associated with the cerebrospinal fluid. The aim is to guide this energy upwards through the chakras, activating and balancing each one along the way. As the energy (Kundalini) rises, we can experience heightened states of consciousness, spiritual insights and a deeper connection with the higher self.

4. In the realm of intense visualization and mind control, I've delved into the depths of high values such as humbleness, detachment, and love. I focused visualization on my purpose on Earth, my job, my capoeira performance, along with holding in my mindhappy images of me, my children, family and friends, has been a source of immense strength. Witnessing their happiness in my mind's eye becomes a powerful reality through this practice.

5. Also the exploration of breathing techniques has added a dynamic layer to my meditation. Deep belly breathing, breath retention, and alternate nostril breathing have become not just techniques but enjoyable experiences, each breath a mindful journey in itself. It's as if with each breath, I'm reclaiming a sense of control and tranquility, creating a space where anxiety loses its grip, and serenity takes its place. This simple yet potent practice has become my go-to remedy, a tool always at my disposal.

Discovering the transformative power of spirituality and meditation has been the cherry on top of my holistic wellness journey. Through these practices, I've found a profound connection with my inner self, elevating my vibrations and fostering a sense of peace and harmony. Engaging in regular meditation sessions has become my anchor, allowing me to navigate life's challenges with a centered mind and a tranquil spirit. The spiritual dimension adds a depth to my existence, encouraging self-reflection and a greater understanding of the interconnectedness of all things. It's not just about the physical and mental aspects; it's the spiritual alignment that completes the picture of holistic well-being. Embracing this synergy has brought about a profound sense of balance, radiating positive energy into every facet of my life.

Chapter 7: Rewiring Negative Thought Patterns

Anxiety often stems from negative thought patterns that become deeply ingrained.

Self-awareness and being resposible for your thoughts is the first step in the healing process.

In the pursuit of healing anxiety, a crucial step for me was to confront and transform the negative thought patterns that had become deeply ingrained over the years.

I found inspiration and guidance in the profound teachings of Deepak Chopra, particularly his "7 Spiritual Laws of Success." For example, anxiety often thrives on a scarcity mindset, fostering feelings of lack, inadequacy and judgement. By practicing the Law of Giving and Receiving, I shifted my focus from what I lacked to what I could contribute. Acts of kindness, generosity, and gratitude became antidotes to anxious thoughts, creating a sense of abundance that countered the scarcity and judgement narrative within. Also understanding the Law of Karma empowered me to take responsibility for my thoughts and actions. I realized that the energy I invested in negative thought patterns had a direct impact on my well-being. Mindfulness practices and self-reflection became tools to break free from the cycle of negative thinking, fostering a sense of accountability for the energy I was putting into the world.

So, when faced with a surge of anxiety, an immediate response is crucial. Interrupting the negative thought pattern prevents anxiety from spiraling out of control, and you are re-educating your mind how to think.

A simple but powerful technique involves stopping the triggering thought and affirming positive beliefs. In my case I counteract the negative thought with a positive affirmation, with phrases such as "I am safe," "I am love," or "I am strong" to redirect my focus and instill a sense of reassurance.

Read the story of Sarah and how we could rewire her brain:

"In the bustling city, Sarah found herself engulfed in the relentless demands of her career and personal life. As a project manager, deadlines loomed over her like ominous shadows, and the pressure seemed insurmountable. One day, as she was preparing for a crucial presentation, a wave of anxiety crashed over her.

The trigger was a simple email notifying her of an unexpected change in the project's timeline. Immediately, her mind began to race with thoughts of failure, disappointment, and the impending judgment of her superiors. The familiar grip of anxiety tightened its hold, threatening to unravel her composure.

In that critical moment, Sarah took a deep breath, recognizing the familiar signs of anxiety. She consciously identified the anxious thought: "I am going to fail, and everyone will be disappointed." Realizing the destructive potential of this thought, she decided to intervene.

Stop the Thought: With a mental pause button, Sarah halted the progression of the negative thought. She visualized a red stop sign in her mind, disrupting the anxiety's momentum. Instead of allowing the thought to snowball into a paralyzing fear, she took control.

Affirmation: In the silence that followed, Sarah replaced the negative narrative with a positive affirmation. She repeated to herself, "I am capable and well-prepared. I have navigated challenges before, and I can do it again. I am strong, and this setback does not define my worth."

As she uttered these affirmations, a subtle shift occurred. The paralyzing grip of anxiety began to loosen, replaced by a growing sense of reassurance. Sarah redirected her focus from the perceived failure to her own strengths and capabilities.

Empowered by this newfound perspective, Sarah approached the project with renewed vigor. During the presentation, she spoke with confidence, addressing the changes with adaptability and showcasing her resilience. The positive feedback from her team reinforced the potency of her affirmations."

Sarah's story is a testament to the transformative power of interrupting anxious thoughts and replacing them with affirmations. By consciously taking control of her mental narrative, she not only navigated the immediate challenge but also cultivated a mindset that would serve her well in future encounters with anxiety. In those moments of doubt, she learned to stop the negative thoughts in their tracks and affirm her own strength, ultimately breaking free from the chains of anxiety.

By actively engaging in this process, you empower yourself to reshape the narrative surrounding anxiety. It's not about eradicating anxiety altogether but rather cultivating a mindset that acknowledges its presence and equips you with the tools to navigate its complexities.

Chapter 8: Embracing Vulnerability

Accepting that anxiety is a part of life (being kind to myself and accept that I am a sensitive and vulnerable being) is a key ingredient in the recipe for healing anxiety. Self-compassion and acceptance played a crucial role in my journey. Acknowledging that anxiety was rooted in trauma allowed me to be kinder to myself. I learned to accept that being sensitive and vulnerable doesn't equate to weakness but rather to strength. Embracing this vulnerability became a source of empowerment, enabling me to confront the roots of my anxiety with a compassionate understanding.

Understanding the crucial nature of not judging oneself based on thoughts is paramount in the journey of healing and self-transformation. It involves recognizing that the habitual patterns of thinking, often rooted in life experiences such as trauma, stress, or education, do not define one's worth or capabilities. Instead of harsh self-judgment, cultivating a compassionate awareness involves acknowledging that these thought patterns are learned responses to past circumstances. By viewing these habits as adaptive mechanisms developed for survival, one can detach from the weight of self-criticism. Embracing the understanding that thoughts are not intrinsic to one's identity but rather conditioned responses allows for a shift towards self-compassion. This awareness creates space for intentional change, empowering the individual to break free from the grip of negative thought patterns and embark on a journey of self-discovery and healing.

In the intricate process of healing, cultivating patience with oneself is not only a virtue but a cornerstone for lasting transformation. Self-acceptance becomes the compass guiding this journey. It involves embracing every aspect of oneself, including the vulnerabilities and imperfections that may have contributed to the development of anxiety. Patience allows for the recognition that healing is not linear; it's a gradual unfolding, marked by moments of progress and setbacks. Celebrating small victories and acknowledging the effort invested, even in moments of apparent stagnation, becomes essential. Practicing self-compassion involves treating oneself with the same kindness extended to a dear friend facing challenges. It's about understanding that the healing process is a marathon, not a sprint, and each step, no matter how small, is a testament to courage and resilience. Embracing self-acceptance requires letting go of unrealistic expectations and perfectionism, fostering an environment where mistakes are viewed as opportunities for growth rather than reasons for self-condemnation. By weaving patience and self-acceptance into the fabric of the healing journey, individuals grant themselves the grace to navigate the complexities of anxiety with gentleness, allowing for a profound transformation to unfold at its own pace.

In the early stages of my healing journey, there were moments when I believed I had conquered my anxiety, only to find triggers resurfacing unexpectedly. Initially, my instinct was to avoid these triggers at all costs, viewing them as unwelcome disruptions to my progress. However, a transformative shift occurred when I began to see these triggers not as obstacles but as invaluable teachers and spiritual guides. Instead of trying to sidestep them, I embraced the opportunity they presented to deepen my understanding of myself and refine my reactions. Recognizing that the triggers were not the source of my anxiety but rather mirrors reflecting aspects of my inner landscape, I shifted my focus from avoidance to self-inquiry. Nowadays, when faced with a trigger, I welcome it as a chance to test my evolving resilience and coping mechanisms. Each trigger becomes a stepping stone for personal growth, a reminder that healing is a continuous journey where self-improvement is not just about managing external factors but refining the internal responses that shape my experience of the world.

In short, vulnerability is intrinsic to life. Accepting reality with humility and resilience is trained, educated and lived. Challenges will always appear, vulnerability will always be present. And without it we wouldn't need to be brave or determined, nor would we be here trying to find the path of the spirit. It is necessary, because without it we would never be great.

Chapter 9: The Power of Books

Discovering the transformative power of books, especially self-help literature, is like feeding the mind and witnessing the gradual remodelling of our cognitive landscape. Books have the extraordinary ability to influence our perspectives, promote personal growth and instigate positive change.

Among the volumes that have profoundly influenced my journey are:

"The Return to Love" by Marianne Williamson is a spiritually insightful and empowering book that resonates with individuals navigating through challenging times. Williamson draws inspiration from the principles of A Course in Miracles, a spiritual text, to guide readers toward a profound shift in perception and a return to the transformative power of love. The central theme of the book revolves around the recognition of love as a guiding force in overcoming anxiety and darkness. Williamson emphasizes that love is what we are, not merely an emotion but a powerful energy. By cultivating a mindset rooted in love, we transcend fear, self-doubt, and all our the struggles.

"How to Do the Work" by Nicole LePera: a guide to understanding and healing the mind-body connection. This book was a transformative compass in my journey of self-discovery and personal growth. With insightful insight and practical guidance, LePera delves into the intricacies of healing and self-awareness, offering a roadmap for navigating the complexities of mental and emotional well-being. Her emphasis on understanding childhood programming, releasing self-sabotaging patterns and embracing radical self-love has had a profound impact on my approach to life. The book's blend of psychological principles, holistic practices and real-life anecdotes resonated deeply, empowering me to take control of my healing journey. LePera's work has become a guiding light, providing not only tools for self-improvement, but a holistic framework for embracing authenticity, fostering resilience and navigating the path to true well-being.

"Becoming Supernatural" by Joe Dispenza delves into the fascinating realm of the mind's potential to shape reality, offering insight into the intersection of science and spirituality. His ability to bring together the realms of spirituality and neuroscience has been very enlightening. "Becoming Supernatural not only serves as a complete guide to meditation, but also delves into the fascinating science of how our thoughts can shape our reality. I highly recommend this book for anyone looking for a deeper understanding of meditation and its profound impact on our physical and spiritual well-being. Through these teachings, I have not only expanded my knowledge, but also cultivated a richer and more meaningful approach to life's journey. It's a stimulating journey into the limitless possibilities of the human mind.

Another gem is "The Untethered Soul" by Michael Singer, which offers a profound perspective on how to achieve inner liberation, inviting readers to transcend the limitations of the self. This insightful book promotes a deeper understanding of consciousness and the path to true spiritual awakening.

"Into the Magic Shop" by Dr James R. Doty is a must-read for anyone seeking a deeper understanding of the transformative power of compassion and mindfulness. The book offers a unique perspective as it combines the personal memoirs of a neurosurgeon with valuable lessons about the profound impact of these practices on mental well-being. The narrative follows Dr Doty's life journey, from a difficult childhood marked by poverty and adversity to his later success as a renowned neurosurgeon. Dr Doty's journey from adversity to success, fuelled by the lessons learned in the "magic shop", serves as inspiration for readers to explore these practices in their own lives. The tears that flowed from my eyes as I read this profound story were a visible response to the emotional depth and resonance of the story.

"The Artist's Way" by Julia Cameron is in practice like a 12-week workshop that empowers individuals to unleash their creative potential. Cameron guides readers in rediscovering their creative self, overcoming creative blocks and embracing the artist within. As I immersed myself in each week's specific tasks and exercises, such as exploring core negative beliefs, identifying past sources of creative inhibition and cultivating a sense of abundance, I discovered profound insights. The creative recovery process was not just about regaining artistic expression, but about aligning myself with my true purpose.

Last but not least, I recommend two other books on Kiryu, one by Francisco Castro "Kiryu Chiryo" and "Os Caminhos Do Espírito" by Maria Conceição Pinho, where I learnt a great deal about the 9 virtues of the spirit and, respectively, the illnesses that can only be cured by training and developing the virtues of the spirit. A work of immense wisdom. Unfortunately, these two books are only available in Portuguese, but I hope that they will soon be translated into English so that they can help other people in the way that they helped me.

Together, these books form a powerful arsenal for anyone seeking personal and mental enrichment. Immerse yourself in the magic of these literary gems, allowing them to be guiding lights on your path to self-discovery, creativity and a more fulfilling life.

Conclusion

Don't feel discouraged by all the things you have to change in your life. Over time, I discovered the natural remedies I liked best. Life is incredibly diverse, making it easy to rediscover its beauty when we recenter within ourselves.

Above all, in order to heal ourselves and feel good in our own skin, it is essential to understand our nature: we are holistic beings, connected to everything in an infinite time-space dimension. We are extensional beings: body, heart, mind and spirit. An adjustment in one area will affect the others, because everything is connected. Choose the first one you want to address and gradually incorporate the other dimensions.

As time progresses, you'll discover strategies that work better in different seasons. Your autonomic nervous system will become attuned to your self-care practices, enhancing their benefits and impacting your hormonal balance, neurotransmitters, and stress hormones. For instance, exercise releases endorphins, acting as natural mood elevators, while sufficient sleep regulates cortisol, preventing excessive production linked to heightened anxiety. Holistic nutrition ensures a supply of nutrients supporting neurotransmitter production for emotional well-being.

If you're struggling with other types of imbalances in your body (cancer, heart disease, immune disorders, osteoporosis, etc.), the path to healing is pretty much the same, as described in this guide.

I navigated the twists and turns of anxiety and, through trial and error, discovered powerful strategies that transformed my life. My journey was slow and deliberate. What I learnt is that our bodies need time to adjust, reset and find balance. It's not a quick process. To manage anxiety and create new emotional and mental patterns, patience and self-compassion are key.

The Dark Night of the Soul" is a term that originated in the writings of the Spanish mystic and poet St John of the Cross. He was a Catholic friar and a key figure in the Christian mystical tradition, particularly associated with the Carmelite order. St John of the Cross wrote a famous work entitled "The Dark Night of the Soul" (Spanish: "La Noche Oscura del Alma"), which is a spiritual treatise describing the soul's journey towards union with God. In this work, he describes the stages of the soul's purification and the challenges it faces on the path to spiritual enlightenment.

The term "dark night" refers to a phase of the spiritual journey in which the individual experiences a deep sense of spiritual desolation, a feeling of being abandoned by God and a purification of the soul from attachments and imperfections. It is a period of intense spiritual struggle and inner transformation. The concept has been influential not only in Christian mysticism, but also in wider spiritual and psychological discussions, as it describes a universal theme of facing inner challenges and difficulties on the path to personal growth and enlightenment. It's a beautiful transformation which, of course, cannot be without its pressures and challenges. And so can you.

I've learnt to appreciate the importance of giving our bodies the time they need to recover and adjust. Small, gradual changes can make a significant difference over time. And when embarking on this journey, always consult a health professional who can provide personalised guidance and support along the way, your mental wellbeing is worth the investment. No journey is meant to be taken alone. Explore the importance of building a strong support system, whether through friends, family or mental health professionals.

And remember that the journey to better health is a marathon, not a sprint.