Strategies to Counter Negative Emotions

Strategies to Counter Negative Emotions

Negative thoughts and feelings of rejection, anger, resentment and bitterness can be particularly difficult for those with ADHD. The good news is that these feelings and emotions can be managed by practicing positive beneficial emotions. And it’s something everyone can learn to do!

Listen and follow along as Dr. Carol Locke of OmegaBrite Wellness (one of our sponsors) takes Ned through a Metta meditation. Practicing this meditation regularly has been shown to decrease stress and make you feel less depressed. It actually changes your brain! 

Learn more about Rejection Sensitive Dysphoria in this Distraction episode with Dr. William Dodson.

Center for Healthy Minds (University of Wisconsin website Dr. Locke mentions in this conversation)

If you have a question or comment you’d like Dr. Hallowell to address in an episode reach out to us! Write an email or record a voice memo and send it to [email protected].  

Learn more about the programs being offered this summer at Landmark College! There’s a summer program for high school students, a summer bridge experience, and a college readiness program. Go HERE to learn more. Landmark College in Putney, Vermont is the college of choice for students who learn differently. 

Learn more about Dr. Locke’s company (and our sponsor) OmegaBrite Wellness, creators of the #1 Omega-3 supplements for the past twenty years. Ned and his wife, Sue, take them every day. Distraction listeners will SAVE 20% on their first order with the code: Distraction at OmegaBriteWellness.com.

Distraction is created by Sounds Great Media. Our recording engineer/editor is Scott Persson and our producer is Sarah Guertin.

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Manage the Cause of Toxic Stress, Not Just the Symptoms

Manage the Cause of Toxic Stress, Not Just the Symptoms

Not all stress is bad as Dr. H explains in this mini episode. It’s important to preserve the patterns of good stress in your life (like exercising or rehearsing for a play) and minimize the parts that promote bad (toxic) stress. 

Toxic stress might give you a headache, make you feel sick to your stomach or cause memory issues. The solution to these issues isn’t to take an aspirin or other pill to alleviate the symptoms and forget about them. The solution is to address the root cause of the toxic stress, whether it’s a relationship, job or other aspect of your life. 

If you have a question or comment for Dr. Hallowell reach out to us! Write an email or record a voice memo and send it to [email protected].  

Ned’s new book is out now! Get a copy of ADHD 2.0 at DrHallowell.com or by clicking HERE. You can also find it wherever books are sold!  

Learn more about our sponsor, OmegaBrite Wellness! Distraction listeners SAVE 20% on their first order with the code: Distraction at OmegaBriteWellness.com.

Distraction is created by Sounds Great Media. Our recording engineer/editor is Scott Persson and our producer is Sarah Guertin.

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2 Ways to Overcome Burnout

2 Ways to Overcome Burnout

The new year has brought some change, but life still feels a bit like Groundhog Day for many. Ned offers a couple of techniques you can employ to deal with feelings of overwhelm, burnout and the “sameness” of daily life right now. 

If you have a question or comment about the podcast reach out to us! Write an email or record a voice memo and send it to [email protected].  

Ned’s NEW BOOK is out now! Get a copy of ADHD 2.0 at DrHallowell.com or by clicking HERE. You can also find it wherever books are sold!  

Learn more about our sponsor, OmegaBrite Wellness! Distraction listeners SAVE 20% on their first order with the code: Podcast2020 at OmegaBriteWellness.com.

Distraction is created by Sounds Great Media. Our recording engineer/editor is Scott Persson and our producer is Sarah Guertin.

Check out this episode!

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A Simple Way to Reduce Toxic Stress

A Simple Way to Reduce Toxic Stress

Science shows that prolonged periods of stress can damage our bodies in many ways including heart disease, diabetes, depression and substance abuse. The pandemic has created the perfect storm for stress so it’s critical to our long term health and wellbeing that we find ways to reduce it.

Dr. Carol Locke of OmegaBrite Wellness (a sponsor of this podcast) shares some of the scientific research behind how and why omega-3 fatty acids work to reduce stress in our bodies on a cellular level. She and Ned talk about what foods you can eat to increase your daily intake of omega-3s, and how much you need to consume in order to see results.

Do you have a question or guest suggestion? Send an email with your thoughts to [email protected].

Dr. Hallowell’s new book, ADHD 2.0, comes out January 12th. Pre-order Now!  Click here to pre-order your copy of ADHD 2.0.

Check out #NedTalks on TikTok! @drhallowell

Thanks to our sponsor, OmegaBrite Wellness!

OmegaBrite is extending their special offer to an additional 250 Distraction listeners who respond to the offer below!

Buy one bottle of 70/10 MD Omega-3, and get a FREE bottle of CBD Full Spectrum 25mg Softgels with the promo code: NED. You’ll get FREE shipping too! These are the same supplements that Dr. H takes every day.

Just enter the code: NED after adding the Omega-3 to your cart and the FREE bottle of CBD and FREE shipping will be automatically applied.

Click HERE to learn more about our other amazing sponsor, Landmark College, in Putney, Vermont. It’s the college of choice for students who learn differently!

Distraction is created by Sounds Great Media. Our producer is Sarah Guertin and our recording engineer/editor is Scott Persson.

Check out this episode!

A transcript of this episode is below.


Dr. Ned Hallowell:
This episode is sponsored by OmegaBrite Wellness. Get a free bottle of OmegaBrite CBD Full-Spectrum Softgels with free shipping when you buy one bottle of their 70/10 MD Omega-3. Use offer code Ned. That’s my name Ned at omegabritewellness.com Distraction is also sponsored by Landmark College in Putney, Vermont, the college of choice for students who learn differently. Learn more at lcdistraction.org. Hello, this is Dr. Ned Hallowell for Distraction. Thank you so much for joining me today. I’m very pleased to welcome back my good friend, Dr. Carol Locke. Carol is the founder of OmegaBrite Wellness, a sponsor of this podcast. And she’s joining me today to talk about how all of us can reduce anxiety and feel less stressed in our daily lives. Wouldn’t that be nice? Thank you so much for joining me today, Carol.

Dr. Carol Locke:
Hi, Ned. It’s a pleasure to be here.

Dr. Ned Hallowell:
Oh, that’s wonderful. So you’ve been making this wonderful product for a number of years and it’s made an impact. Tell me if I’m wrong, is that it reduces inflammation, is that correct?

Dr. Carol Locke:
It reduces inflammation and it concurrently reduces anxiety and improves people’s mood and reduces stress. So those are the main components of how it seems to be working in people and providing benefit in daily life.

Dr. Ned Hallowell:
And why is it important to reduce inflammation?

Dr. Carol Locke:
Inflammation is a natural response and it’s a positive response when it’s short term and in response to an injury, some kind of assault in our body and ourselves that we need our ourselves to respond to. But when it’s long-term and it’s unopposed, it causes damage to ourselves. It causes damage to our heart, to our blood vessels, to our brain. It increases your risk of cancer. It causes a whole variety of damage that we need to find ways to reduce, to be healthy and to protect our health. Particularly right now, with the pandemic causing such stress.

Dr. Ned Hallowell:
Now, when you use the term stress and anxiety, how would you define those and how does omega-3 fatty acids reduce them?

Dr. Carol Locke:
Well, with stress, what I’m talking about is the physiological stress that we have when we’re faced with long-term unrelenting threats, such as the pandemic and that as you know, activates amygdala. And short-term stress actually improves your longevity, but long-term stress can become toxic.

Dr. Ned Hallowell:
So what is stress? We use that word all the time.

Dr. Carol Locke:
I’m talking about the elevated levels of our stress hormones in our bodies, cortisol level, and that comes and attacks all the different cells in our body. It affects our brain and affects our mood, our neuro-transmitters, it affects amygdala, can cause long-term damage in the amygdala and in our ability to [crosstalk 00:03:36]-

Dr. Ned Hallowell:
Not everyone listening knows what the amygdala is.

Dr. Carol Locke:
So the amygdala is kind of like the supercomputer center in our brain of stress management. When we perceive a threat through our senses, the amygdala is activated and that puts us on alert. It increases our heart rate, our blood flow. It increases our cortisol levels through hypothalamus pituitary and adrenal cortical system. So that is our stress response.

Dr. Ned Hallowell:
So what’s the difference between good stress and bad stress?

Dr. Carol Locke:
Good stress is stress that you can manage, is short-term, it’s something that your body addresses and your being addresses, manages and then it resolve. So that whole system with your stress hormones turns off and slows down. When it’s bad stress is when it doesn’t resolve. When you stay on that alert, fear response, and you have an ongoing threat and you can’t turn it down, or master it or regulate it. That creates in your body, a continual level of physiological stress from your cortisol system, driving it and affecting all of your cells, all of your organs. And that’s what we want with this pandemic to manage and interrupt in whatever ways we can.

Dr. Ned Hallowell:
And how soon do you feel the effects after you take an Omega-3? Is it instant or does it need to build up in your system?

Dr. Carol Locke:
It needs time to build up. The Omega-3 is that I’m talking about are high EPA Omega-3s, and that takes time for your body to absorb and then to affect your cells and adjust your omega-6 to omega-3 ratio, which affects your inflammation level. So the studies that I’m referring to are done by Ohio State, one is on reducing anxiety in medical students and inflammation. And that was a 12 week study with 68 students, double-blind, placebo control funded by the NIH. And that study found that there was a 20% reduction in anxiety and a 14% reduction in inflammatory cytokine IL-6, from taking the high dose EPA omega-3. So that was a very interesting thing that where you see the mind-body merge, where as an anxieties reduce, you’re also reducing inflammation. So people who experience such stress is often with heightened anxiety. And here’s one way that study has shown in healthy medical students without an anxiety disorder, that omega-3 can reduce both the inflammation and anxiety.

Dr. Ned Hallowell:
Are all omega-3 products the same?

Dr. Carol Locke:
No. They’re different in the amounts of EPA and DHA they contain, which are from marine molecules, or you can get a plant plate based on omega-3, which is a shorter chain, an 18 chain ALA. So they’re very different and they’re different in the amounts of each omega-3 that they contain. So a typical omega-3 contains fairly equal amounts of EPA and DHA. And doesn’t contain a high concentration or a high EPA? This study was done with a high APA omega-3, and those findings were confirmed in another study we did with 138 healthy middle-aged and older adults over four months. And what they found was that over four months in a placebo controlled, double-blind study, that on that high EPA omega-3, they had a 10% and 12% reduction in their inflammatory cytokines. So again, you’re seeing that you can reduce the actual inflammation level in your body with a high EPA omega-3 and that’s very powerful in it’s health consequences.

Dr. Carol Locke:
It can be both protective and it can help with ongoing disease. And again, coming back to what people are facing right now, with the high level of stress, which activates that amygdala in our body’s stress response with high levels of cortisol and corresponding higher inflammation. These are ways that you can use an omega-3 to decrease the inflammation and decrease the anxiety and the stress that your body is experiencing. And if you want to add that to the toolbox that we know with sleep, with exercise, with connection, with mindfulness, ways to manage the stress we face and reduce inflammation.

Dr. Ned Hallowell:
For you listening, if you’d like to get Carol’s product, which is the kind that I recommend, you can get a free bottle of OmegaBrite CBD Full-Spectrum Softgels with free shipping. When you buy one bottle of their 70/10 MD omega-3 use the code offer my name, Ned at omegabritewellness.com and get a free bottle of OmegaBrite CBD Full-Spectrum Softgels, which I take every day. And I’m very glad I did. And my wife does as well. What are the best foods to eat to increase your intake of omega-3s, aside from your supplement, OmegaBrite or other supplements.

Dr. Carol Locke:
You want to try to take cold water fatty fish, and that’s mackerel, tuna, herring, sardines, salmon. You want to be careful with your larger fish because they can contain mercury that an omega-3 supplement doesn’t. The smaller fish are small on the food chain and they don’t contain very much mercury. So sardines and macro are very good. Salmon, you want to make sure that it’s not farm raised salmon raised on corn, because then it will be an omega-6 fish, and that won’t help. For the shorter chain, the 18 chain omega-3, you can have nuts and seeds, flax seeds, chia like in your chia pet, walnuts, plant oils. You can also get omega-3s in a lot of fortified foods, margarine milks, eggs, often have omega-3 added, infant formula does, soy beverages and your free range animals.

Dr. Carol Locke:
So if you get grass fed beef that will have higher and make a three, then grain fed, same with poultry. So those are ways to add it to your diet, which are important for your body’s health. It’s hard to get that level of EPA from diet, from food that you want to get some of the mood and anxiety and inflammation reduction.

Dr. Ned Hallowell:
I want to recommend to you Landmark College. It’s the college of choice for students who learn differently. Go to lcdistraction.org to learn more that’s LC for Landmark College, distraction.org to learn more. It’s a really wonderful special place in beautiful Putney, Vermont, it’s bucolic. But what goes on there is unique. It is a truly specialized learning environment for people who have the conditions I’ve got, ADHD and dyslexia for us to learn how best to acquire knowledge and also to express our own ideas. It’s a marvelously talented sympathetic lively faculty. The courses are rigorous, but also wonderfully forgiving if you have one of these conditions. Please, go to Landmark College, lcdistraction.org to learn more and feed yourself with the banquet you’ll find there. Okay, let’s get back to the show. And how much omega-3 does a person need to eat or ingest or some other way to get into their bodies to see results?

Dr. Carol Locke:
For the results of reducing the anxiety that was with the six capsules a day. With the reduction of inflammation in the middle age and older adults, that was either two to three softgels a day cause a 10% reduction in inflammatory molecules or five, six cups a day cause a 12% reduction. So people can really start on say, three capsules a day, see how they feel and adjust upward to see where they feel the best benefit is.

Dr. Ned Hallowell:
When I started I’d take six capsules. When I started, I don’t know how many years ago it was that you turned me onto this. But typical me, I wanted to use myself as my own experimental animal. So I kept increasing the dose. And when I got up to 15 capsules a day, I started to have nosebleeds. So I guess, omega doses, it can interfere with clotting.

Dr. Carol Locke:
Yeah. I think you’re not supposed to go above three grams a day. So that would be above three grams a day.

Dr. Ned Hallowell:
15 would be like 10 grams or 12 grams or?

Dr. Carol Locke:
Yeah. So you don’t want to go above three a day. I think a lot of people do very well with 2.5 grams a day of the OmegaBrite. A lot of the studies on inflammation and neuroprotection are recommending at least two grams a day. So it depends with-

Dr. Ned Hallowell:
So four to six capsules a day of your [inaudible 00:14:21].

Dr. Carol Locke:
Yeah. And I think from our experience, people report benefit in that range. They definitely feel-

Dr. Ned Hallowell:
My experience has been that they underdiagnosed, they take one capsule and I think that’s enough.

Dr. Carol Locke:
Right. And then they say, “I don’t feel anything.” Because most people, when they take an omega-3 don’t feel anything. But when you take the high concentrate and you take four to six, then people begin to feel a response. It takes a couple of weeks, but it can add tremendous benefit.

Dr. Ned Hallowell:
Yeah. And it’s easy thing to do. By the way, we keep our capsules in our freezer. Is there any reason to do that? Or can you store them wherever you want?

Dr. Carol Locke:
You can store them wherever you want. We recommend a dark place, a not hot dark place, a cupboard, a lot of people prefer to keep it in the refrigerator. The freezer, you actually have to be careful with because the capsule, the gelatin can fracture in a freezing condition. So keeping in the-

Dr. Ned Hallowell:
So we should put it in the fridge instead of, okay.

Dr. Carol Locke:
Yeah, I would recommend that.

Dr. Ned Hallowell:
In the refrigerator, not the freezer.

Dr. Carol Locke:
Right. Either a dark cabinet or the refrigerator.

Dr. Ned Hallowell:
Okay. Thank you. I’m glad I asked. I always pick up something from you, Carol. You’re amazing. Well, it’s an amazingly good product. Carol, won’t toot her own horn, but she’s been doing this for more than 20 years. She’s a graduate of Harvard Medical School. She’s about the most careful, responsible person in this field that I know, not about though. She is the most careful and responsible and always learning, always studying, always keeping up. That’s why I’m proud to have her sponsor our podcast. Okay. Thank you again, Carol. That’s all the time we have for today. My thanks to my dear friend and learned colleague, Dr. Carol Locke, that’s L-O-C-K-E, for joining me. If you’d like to learn more about omega-3s and how they can help you reduce anxiety as well as improved sense of wellbeing and reduce inflammation and overall health, go to omegabritewellness.com and that’s Brite spelled B-R-I-T-E, omegabritewellness.com.

Dr. Ned Hallowell:
And here’s a heads up, my new book, ADHD 2.0 is coming out on January 12th. It’s co-written with my buddy John Ratey, and we lay out a revolutionary new approach featuring new science and strategies to help people with ADD, ADHD thrive. And we certainly mentioned omega-3 fatty acids in the book. You can learn more about ADHD, 2.0, and pre-order a copy, which I wish you would do by clicking the link in the show notes, or by going to my website at drhallowell.com or of course, to the ever gracious and generous Amazon. Okay. Remember to follow Distraction on social media and please reach out to us, email us at Connect, [email protected] Distraction is created by Sounds Great Media. The podcast is recorded and mixed by Scott Persson, the ever talented Scott Persson. And our producer is the abundantly talented Sarah Guertin. I’m Dr. Ned Hallowell, thanking Dr. Carol Locke and all of you, thanks so much for listening. (singing)

Dr. Ned Hallowell:
The episode you just heard, just now heard was made possible by my good friends at OmegaBrite Wellness. Get a free bottle of OmegaBrite CBD Full-Spectrum Softgels with free shipping when you buy one bottle of their 70/10 MD omega-3. Use offer code Ned, that’s my name at omegabritewellness.com

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