Navigating Life's Challenges: Insights on Anxiety and Self-Care

advocacy & empowerment Jun 09, 2023
Reflective woman with a thoughtful expression sitting in a serene bedroom, her image mirrored in a full-length mirror, conveying a mood of introspection and elegance.

Learning to unlearn.


The bad news is my anxiety has been on the rise again…

My sleep was suffering.

Waking up in a cold sweat of panic that I forgot to do something or laying awake with the constant churn of should’ves and could’ves…

Replaying little conversations over and over like a terrible sitcom on an endless loop.


The good news is that in the last few years, I have built skills to help me recognized it pretty quickly…and reflect on what has been contributing.

Some of the recurrent subconscious thoughts that never serve up the best version of me:

“I can’t say no because I might be missing out on a big opportunity.”

“I am the only one who can do XYZ.”

“A glass of wine will help me relax.”

“I am not worthy of me-time.”

Work at my medical practice has picked up both due to the spring season (did someone say pollen tsunami again?) and the number of word-of-mouth referrals for those who are on their diagnostic odysseys suspecting their immune system is to blame…

And I have been invited to give more talks to share about anti-inflammatory lifestyle, self-compassion, and medical gaslighting- exciting but also adds a bit of stress to the mix right?


Pareto’s principle states that 80% of our results come from 20% of our efforts.

So what have I done?

I have circled back to the basics.

  1. Setting boundaries.
  2. Reconnecting with my why and the values that drive me: building community & connection and fostering curiosity and kindness.
  3. Recommitting to the 5 Must-have daily habits
  4. Redirecting my thoughts and actions in ways that better serve the future me I dream about.


Ok, ok but Dr. Kara, what does this ACTUALLY mean?! Like how does it look for you?

  1. I practice saying “No thank you” to anything that doesn’t have me saying “Hell YES!” or aligns with building community & connection or fostering curiosity and kindness.
  2. I am working on carving out time again to recommit to daily movement, mind time, meal management, meaningful moments with my family, and mandatory me time. Schedule that s***.
  3. Remembering and reminding myself that progress > perfection all day, every day.
  4. I made an appointment with a therapist.
  5. I continue to take my daily brain vitamins (aka my prescribed duloxetine and fish oil and vitamin D).


The hardest change?

6. I realized that alcohol and I had to break up… for good. Even though that glass or two (occasionally 3) helped me numb the stressors of the day, the reality was the science. Alcohol is known to increase gut permeability, totally f-s with our brain chemistry by adding lighter fluid to an already anxious brain, and completely messes up our sleep quality.


What thoughts are you discovering this week that aren’t serving that future you that you dream about?

Or maybe the bigger question is, have you allowed yourself to dream lately about what you really want from this one amazing life we have to live?

Let’s hop on a free 30-minute strategy call with Jen or me to figure out your next best step forward…
Click to schedule here


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