overwhelmed Archives - everywomanover29 blog

I typically start clients on tryptophan if they have signs of low serotonin: stressed, overwhelmed worry, fears, obsessing, feeling anxious, ruminations, low mood, anger issues/rage, sleep problems, pain issues, PMS, low self-esteem, imposter syndrome, and afternoon/evening carb cravings etc. If we don’t get expected results we switch to 5-HTP as some people do better on one vs the other.

With signs of low GABA – a more physical kind of anxiety, with some overwhelm, intrusive thoughts, tension, sleep issues (often lying awake tense), stress-eating and/or drinking and pain – I typically recommend a GABA only product (as a powder or capsule opened) or GABA Calm (a sublingual). In some cases we may consider theanine and pharmaGABA.

The best way to assess low GABA and low serotonin is the symptoms questionnaire and a trial of the respective amino acids – one at a time. But the key is to find the ideal amount for the unique needs of each person. We do that by methodically and systematically increasing the amino acid slowly and tracking improvements for each increase.

In this blog you can read some success stories from women who used tryptophan and GABA for relaxation, jaw pain, sleep, anger and mood symptoms, and my commentary with some additional insights.

Tryptophan and GABA (as powders) – for her stress and pain

Amy uses both tryptophan and GABA for relaxation and jaw pain:

I use both tryptophan and GABA, I just take them separately. When my jaw was really bad the tryptophan really helped. I also do vagus nerve stimulating exercises that make me yawn and it stretches and releases the jaw.

As for the GABA …when I’m very stressed, I need extra to feel the effects. I use a pinch between the fingers of the Now powder and let it dissolve on my tongue. I feel my body relax in about 30 seconds. If nothing then I take a second pinch. Most days 1 pinch is enough.

I also let tryptophan dissolve in my mouth and most days I feel the same physical relaxation after a few moments. It’s not always obvious with the tryptophan though. I use 1/4 tsp of powder but you can use capsules. I mix the powder with pudding powder because it’s very bitter.

Both tryptophan and GABA can help with pain, and also feeling anxious and stressed.

The benefits are via different mechanisms – tryptophan boosts low serotonin and it’s typically more of a mental type of relaxation. This blog illustrates the use of tryptophan for TMJ (temporomandibular joint) – Tryptophan ends TMJ pain, headaches and worry, and improves mood and sleep: a success story.

The amino acid GABA boots low GABA levels and it provides more of a physical type of relaxation and also helps with pain relief.

I like that Amy is using both amino acids as powder and I’m happy for her. GABA powder tastes pleasant and is much more effective used this way (or capsule opened or sublingual).

Tryptophan can be swallowed but many find it more effective as a powder or capsule opened. As Amy says, it’s very bitter as a powder.

Tryptophan or 5-HTP and different forms of GABA – for sleep, anger and mood symptoms

Kerry tried 5-HTP and pharmaGABA but did better with tryptophan and GABA Calm:

My naturopath had me on 5-HTP but I never felt a benefit, and pharmaGaba was a histamine trigger. After reading your book I tried tryptophan and spent many months on 2 x 500mg at bedtime. This helped with sleep and definitely stopped the surges of anger that happened often.

I read a lady say her staple was 2 x Gaba Calm at bedtime and on rising, so I tried this and it helped.

I now take both tryptophan and Gaba Calm only if I feel niggly mood symptoms.

My previous diet was standard vegetarian, then vegan for several years. I now have lots of protein in the form of beef liver capsules, eggs and protein powder. I don’t like meat.

Kerry shared all this in a recent blog comment, describing how tryptophan and GABA Calm were big game-changers for her, in addition to “a long slow mold detox …addressing nutritional deficiencies and implementing dietary changes.”

Mycotoxins caused by mold, nutritional deficiencies and a poor quality diet can impact neurotransmitter production. The good news is that when you find the right combination of amino acids – in this case tryptophan and GABA Calm – you can get relief right away while the other factors are being addressed. It reduces the overwhelm, stress and fears too.

Kerry’s approach of consistent use of both amino acids is the best way to go and I’m so happy for her. And once levels are sufficient they can be used as needed, provided other underlying causes (like toxins, diet etc) are being addressed.

I will add that some individuals do better on 5-HTP and some do better on tryptophan so it’s often a matter of doing a trial of both. I typically recommend tryptophan to start because 5-HTP can be an issue if cortisol is high.

I also always recommend starting with some forms of GABA because of the potential histamine issues with pharmaGABA. That said, some individuals do tolerate pharamGABA so it’s worth doing a trial of both. And we may also consider theanine when we want to support low GABA, low serotonin and low dopamine.

Theanine and tryptophan and diet/lifestyle changes – and feeling her best!

Luna worked with a health practitioner to taper off Prozac (very slowly) and used amino acids during the taper and afterwards:

As someone who took Prozac for years and eventually came off, please pay special attention to Trudy’s advice to come off it SLOWLY. I’d say do it so slowly it may seem ridiculous.

I tried three times to get off Prozac and it was only with the help of an ND/PharmD did I finally get the info needed to come off it without *awful* side effects. To do it well, the process takes MONTHS – not weeks as many doctors recommend.

These days, I take L-Theanine and L-Tryptophan. And I’m preparing to add some GABA soon. Combined with daily 45 minute walks outside, and a low-sugar/low-gluten diet, I’m doing the best I have in my adult life.

A comprehensive approach that includes amino acids, dietary changes, and getting out in nature can make a world of difference. I love it when I hear feedback like this.

Additional resources when you are new to using tryptophan and GABA and other amino acids as supplements

As always, I use the symptoms questionnaire to figure out if low serotonin or low GABA or other neurotransmitter imbalances may be an issue.

If you suspect low levels of any of the neurotransmitters and do not yet have my book, The Antianxiety Food Solution – How the Foods You Eat Can Help You Calm Your Anxious Mind, Improve Your Mood, and End Cravings, I highly recommend getting it and reading it before jumping in and using amino acids on your own so you are knowledgeable. And be sure to share it with the practitioner/health team you or your loved one is working with.

There is an entire chapter on the amino acids and they are discussed throughout the book in the sections on gut health, gluten, blood sugar control (this is covered in an entire chapter too), sugar cravings, anxiety and mood issues.

The book doesn’t include product names (per the publisher’s request) so this blog, The Antianxiety Food Solution Amino Acid and Pyroluria Supplements, lists the amino acids that I use with my individual clients and those in my group programs.

If, after reading this blog and my book, you don’t feel comfortable figuring things out on your own (i.e. doing the symptoms questionnaire and respective amino acids trials), a good place to get help is the GABA QuickStart Program (if you have low GABA symptoms). This is a paid online/virtual group program where you get my guidance and community support.

If you are a practitioner, join us in The Balancing Neurotransmitters: the Fundamentals program. This is also a paid online/virtual program with an opportunity to interact with me and other practitioners who are also using the amino acids.

Wrapping up and your feedback

Now I’d love to hear from you – how has tryptophan and GABA helped you or a loved one?

If you’d like to get on the notification list for the next Serotonin Quickstart Program (a paid online/virtual group program where you get my guidance and community support during 5 LIVE Q&A calls), please do so here.

If you’re a practitioner do you use tryptophan and GABA with your clients/patients?

Feel free to share and ask your questions below.

Buddy Benches or Friendship Benches are being used in many countries around the world in schools to help children who feel lonely or are shy or anxious. I propose we do something similar for introverted adults with social anxiety, shyness and feelings of overwhelm or intimidation when they attend conferences.

This BBC article, How ‘Buddy Benches’ are making playtime less lonely shares this about how they are helping children fit in more:

The school playground can be a lonely place for a child if they haven’t got anyone to play with. But a special type of bench is helping pupils make friends.

The idea is simple – if a child feels lonely, they can go to the bench as a signal that they need someone to play with. Another child will see them, go and talk to them and include them in their games.

Also from the BBC article, we learn that Buddy Bench Ireland is taking it a step further and trying to do something different with them, using the bench to engender empathy and as

a reminder for children of things like communication, mutual support and opening up about feelings

Other objectives of these Buddy Benches in schools is:

reducing social isolation
improving mental wellbeing
end bullying

I propose we take these Buddy Benches – that work so well with children – to another level and set them up at conferences for adults too. I believe they could work very well for introverts (who make up around 50% of the population) with social anxiety and/or anyone feeling overwhelmed and/or intimidated and/or shy.

I get kickback when I talk about introverts feeling socially anxious but it’s common as you can see by these comments from introverted individuals

It isn’t always a comfortable place to be when I must be in a crowd.
The hardest aspect of living life as in introvert is we all live in an extroverted world. School pushes kids to do group projects, that are just awkward and when you don’t do well in it you’re doing something wrong or something is wrong with you. The moment I step out of the door I am no longer me, I am a character that has to put on a show in order to succeed in the work place.
Sometimes I can communicate with friends well and sometimes I fake it really badly. I always wonder if people can see past my half smile and fake laugh. It’s painful to be honest. But there are times when I don’t mind so much.

One big question is this: would adults use one or would they feel more self-conscious than children? Would they worry more about what others will think if they sit down at an empty bench waiting for someone to join them, essentially saying “I’m shy” or “I’m anxious” or “I’m an introvert” or “I feel intimidated”?

In the BBC article they address this stigma and worry aspect:

But do children actually use the bench? And are they worried about how it makes them look?

“They don’t see it as stigmatised,” says Sinead McGilloway, director of the Centre for Mental Health and Community Research at Maynooth University, who led a study of 117 pupils at three schools which have benches.

Forty per cent of the children she questioned said they had used the bench, and 90% said if they saw someone else sitting on it they would talk to them.

I have these questions for you about using a Buddy Bench at a business or health conference:

1) How likely are you to use a Buddy Bench as an adult diagnosed with social anxiety and/or know you have the social anxiety condition called pyroluria and you’re working to address your symptoms with nutrients but are not quite there yet.

2) How likely are you to use a Buddy Bench as an adult who identifies with being an introvert and are easily overwhelmed at the networking and mingling aspects that comes when you attend a conference?

3) How likely are you to use a Buddy Bench as an adult who feels shy and/or easily overwhelmed and/or intimidated in new settings with large groups of people you don’t know?

4) How likely are you to be the “Big Buddy” (I just made this term up because it makes me think of Big Brother or Big Sister) and go up to someone sitting on a designated Buddy Bench in order to offer moral support, conversation, connection, encouragement and kindness?

Of course, I love the idea of these Buddy Benches and would have used one for support and connection in the past. I have pyroluria and used to have dreadful social anxiety (and considered myself an introvert). But now that I’m on the pyroluria protocol I feel like a social butterfly and I am very relaxed at big group events. I would definitely go and buddy-up with someone looking for support.

And let’s not forget that Buddy Benches are just one part of the solution – for both children and adults – and we don’t want to forget food, nutrients and functional medicine:

While you’re figuring out the role of diet, gut health, adrenal/thyroid health, toxin exposure etc, a good place to start is to assess for and address low GABA and low serotonin with the amino acids GABA and tryptophan. This provides quick nutritional support for worry, fear, anxiety, tension, overwhelm, lack of confidence and feelings of intimidation.
My next step would be to assess for and address pyroluria with zinc and B6 (and other key nutrients) to help ease and often eliminate the social anxiety completely. Believe it or not, there is a strong connection between pyroluria and introversion and many of my clients and folks in my community no longer feel introverted when they address their pyroluria. I write about this in another blog: Am I an anxious introvert because of low zinc and vitamin B6?

Feel free to comment and let us know what you think about Buddy Benches for adults. Do you have other ideas as to where these adult Buddy Benches could be used?

Let us know if you’ve seen these Buddy Benches work successfully with children and what ideas we could take away to get similar results for adults using them.

And do share if a nutritional approach or if addressing pyroluria has eased your social anxiety, and maybe got you wondering if you are an introvert after all.

Feel free to post your questions too.