What Are You Really Consuming? Mastering Substances and Supplements!

Dec 6

For high-achieving women, the demand for continuous energy and focus often leads to grabbing supplements and substances by the handfuls—from extra caffeine to ashwagandha, or anything to help us sleep—as a means to cope with constant stress. But over-relying on these external aids can create imbalances that actively undermine your mental and physical health.

**This guide dives into the essence of Week 5’s challenge: A gentle, non-judgmental audit of what you consume to restore a stable, peaceful internal environment.**

The Hidden Costs of Comfort Habits

The aim of this week is to foster mindfulness and awareness about what we consume in all its various forms, because we cannot fix a problem we cannot see.

1. The Damage to Your Brain and Body

Many substances we consider safe—even over-the-counter medications and herbal supplements—can lead to unconscious, long-term damage.

Brain Aging: The brain is highly susceptible to mind-altering substances (from sugar to certain recreational drugs), which can lead to a decrease in blood flow, known as premature aging of the brain.
Organ Damage: Common over-the-counter medications, like Ibuprofen, can thin the lining of the stomach, potentially leading to ulcers and kidney damage.
Herbal Risks: Even popular mental health herbal supplements, such as Ashwagandha (used to regulate emotions), have been linked to liver damage in some people.

2. The Anxiety Amplification Cycle

Over-reliance on stimulants and medications directly contributes to symptoms of anxiety, depression, and insomnia.

Caffeine: Excessive caffeine blocks the effects of Adenosine (the chemical that makes you feel tired), creating an artificially-induced state of alertness that mimics and amplifies anxiety.
Nutrient Depletion: Certain medications can cause deficiencies in vital nutrients. For instance, common drugs like Omeprazole (antiacid) and Bupropion (antidepressant) can lead to magnesium deficiency.

This is problematic because magnesium is needed to make key neurotransmitters (serotonin, norepinephrine, and dopamine), and low levels worsen anxiety, depression, and insomnia.

The Bottom Line: You are responsible for knowing and intentionally choosing what you consume. Be extra careful and wise regarding things that alter your mental state.

The Critical Risk: Accidental Overdose and Organ Damage

Many people underestimate how easily common substances can cause severe, life-threatening damage when combined or taken in excess.

The Danger of Fad Supplements and Substances

While using herbal supplements can appear safer than complex pharmaceuticals, they carry real risks, and illicit substances pose severe, immediate danger.

Ashwagandha: This popular herbal supplement, used to regulate emotions, has been linked to liver damage in some people. This shows that even "natural" mood-regulating aids require caution and consultation with a healthcare provider.
Ketamine and Other Illicit Drugs: These substances, sometimes viewed as "experimental" or "party drugs," carry an extremely high risk of dependency, dangerous physiological side effects, and overdose. They are highly potent, and the body and brain are very susceptible to deactivation or damage when consuming any mind-altering substances. Their illicit nature means purity and dosage are often unknown, vastly increasing the risk of accidental overdose or death.

The Common Overdose Threat

The Overdose Danger: Certain medications will amplify the effects of alcohol and can lead to death. It is essential to check every prescription label for warnings against mixing with alcohol or other substances.
The Silent Liver Threat: One of the most common over-the-counter pain relievers, Acetaminophen (often found in popular cold, flu, and headache medicines), is a leading cause of acute liver failure in the United States. It is dangerously easy to take too much because it is hidden in multiple products, such as Tylenol, Excedrin, and many nighttime cold remedies.

Be Extra Careful: This underscores the responsibility you have for knowing and intentionally choosing what you consume. Be extra careful and wise regarding things that alter your mental state.

The Challenge: From Crutch to Conscious Coping

This challenge is pure Soul Work because you are identifying a crutch and choosing conscious coping instead of unconscious numbing.

Whenever you have the urge for a substance, pause and ask yourself, "What emotion am I trying to avoid right now?".

Step 1: Take Inventory (Track what you consume)

Over the course of three days, track everything you consume, using a journal, photos, or an app. Be thorough, as even small additives contribute to the larger picture.

Your inventory should include:

Drinks: (Coffee, energy drinks, soda, milk, water).
Cravings: (Sweets, sugar, treats, salt).
Substance Use: (Caffeine consumption, alcohol, recreational drugs).
Medications: (Prescription and over-the-counter).
Herbal Supplements: (Tea, shakes, kombucha).
Self-Reported Metrics: Overall mood, overall energy, and any side effects (headaches, bloating, irritability, thirst, etc.).

Step 2: Reflect and Review

After three days, look for habits and patterns:

What cravings do you have and when do they occur?
What patterns do you see throughout the day?
Is there something beneficial you are not doing (e.g., getting a magnesium supplement)?

Do your own personal research or seek additional information from health care providers, pharmacists, or your therapist.

Step 3: Make a Plan & Take Action

Take everything you’ve observed and pick 1–2 targets you would like to improve.

Consult Experts: Consider doing a medication review with your doctor or pharmacist (many pharmacists do them for free). Letting a therapist know what you consume can also help them track long-term trends in your mood.
Keep It Simple and Realistic: Don't aim to get rid of something completely; aim to do something else in its stead. Focus on what to do less of and what to do more of.
Set Near-Future Targets: Set targets for the near future to make them feel more tangible. If you set a large target, break it down smaller to prevent overwhelm and procrastination.

Supplements: The Conscious Choice

Beyond the substances we cut back on, supplements are the ones we add in. Always talk to your primary care provider, but many high-achieving women benefit from:

A good quality multivitamin.
Vitamin D.
Magnesium (a "wonder-worker" for relaxing the nervous system and easing muscle tension).

Remember the wisdom: “Little by little, a little becomes a lot.” —Tanzanian Proverb

Your Next Step: Investing in Your Internal Stability

This week’s audit is the first step toward creating a stable, peaceful internal environment. If you notice the emotional tug-of-war is intense, or if you realize you are using substances to mask chronic anxiety and emotional pain, this is a clear signal that deeper support is needed. As a therapist, I help clients address the underlying stress and emotional avoidance driving these comfort habits. Whether through individual therapy to resolve core emotional issues or using the calming, somatic practices of the ZenHikr Challenge to regulate your nervous system, the goal is to equip you with conscious coping skills so you can finally put down the crutches and truly nourish your body and mind.