We are thrilled to announce that Dr. Sara Herman, MD, ABOIM, founder of Soft Reboot Wellness, was honored to speak at the 2025 ASKP³ Annual Conference, held from January 23 to 25 in Austin, Texas. The American Society of Ketamine Physicians, Psychotherapists, and Practitioners (ASKP³) is a non-profit organization dedicated to the safe and effective clinical use of ketamine for treating mental health disorders and chronic pain conditions. This year’s conference brought together leading experts, researchers, and clinicians in psychedelic medicine, offering a platform to exchange the latest advancements in the field.

A Groundbreaking Presentation on Stellate Ganglion Blocks (SGB) and Ketamine Therapy

Dr. Herman was invited to present on the main stage, where she spoke about the integration of Stellate Ganglion Blocks (SGB) as an adjunct to ketamine therapy for PTSD and autonomic nervous system dysregulation. This advanced treatment approach has been gaining recognition for its potential to reset the nervous system, offering relief for patients experiencing chronic stress responses, hypervigilance, and trauma-related symptoms.

During her presentation, Dr. Herman highlighted the synergy between SGB and ketamine therapy, explaining how the dual approach can significantly improve patient outcomes. The Stellate Ganglion Block, a well-established procedure involving the precise injection of a local anesthetic near the cervical sympathetic ganglia, has been shown to modulate the autonomic nervous system, alleviating conditions such as PTSD, anxiety, and even symptoms related to long COVID, POTS, and perimenopausal vasomotor symptoms.

Her talk was met with enthusiastic praise from attendees, many of whom shared their personal experiences witnessing the profound impact of these treatments. One attendee remarked:

“I have personally witnessed the profound synergy between the Stellate Ganglion Block and Ketamine IV Therapy. Your dual presentation was nothing short of exceptional—I found it immensely enlightening and masterfully delivered!”

Another commented:

“Best talk, hands down!”

Dr. Herman’s Work with Soul Strides Journey Inc.

In addition to her discussion on SGB and ketamine therapy, Dr. Herman also shared insights into her collaborative work with Soul Strides Journey Inc., a 501(c)(3) nonprofit she co-founded with Alison Hunter, LMFT, in 2023. The Soul Strides Journey Method integrates ketamine-assisted therapy, equine-assisted therapy, and group process work, creating a unique and transformative healing experience for individuals navigating trauma, anxiety, and depression.

Soul Strides Journey was designed to provide accessible, deeply integrative healing experiences, leveraging the therapeutic power of horses and the insightful depth of psychedelic-assisted therapy. By incorporating a mind-body approach that includes IFS (Internal Family Systems), ACT (Acceptance and Commitment Therapy), and Jungian principles, the program fosters lasting emotional and psychological transformation.

Dr. Herman’s Expertise in Stellate Ganglion Block Therapy

At Soft Reboot Wellness, Dr. Herman offers the advanced dual injection technique of SGB for clients with PTSD and conditions related to autonomic dysregulation. Unlike traditional approaches, Dr. Herman employs real-time ultrasound guidance, ensuring precision, safety, and optimal results.

SGB has been studied for its ability to “reset” the fight-or-flight response, making it particularly effective for individuals struggling with:

• Post-Traumatic Stress Disorder (PTSD)
• Chronic Anxiety and Panic Disorders
• Long COVID Symptoms
• POTS (Postural Orthostatic Tachycardia Syndrome)
• Perimenopausal Vasomotor Symptoms
• COVID Vaccine Injury
• Insomnia and Sleep Dysregulation

Dr. Herman’s expertise in both SGB and ketamine therapy places Soft Reboot Wellness at the forefront of innovative, integrative mental health and pain management solutions.

Join Us on Your Healing Journey

If you or a loved one is struggling with PTSD, anxiety, depression, or nervous system dysregulation, we invite you to explore the cutting-edge therapies offered at Soft Reboot Wellness. Our team is dedicated to providing compassionate, evidence-based care, helping individuals achieve profound and lasting healing.

📍 Clinic Location:
825 Oak Grove Ave, Suite A101, Menlo Park, CA 94025

📞 Contact Us:
Phone: +1 650-419-3330
Email: hello@softrebootwellness.com

🌐 Learn More:
Visit our website: softrebootwellness.com

We are honored to support you on your journey to wellness.

Traumatic Brain Injury (TBI): A Multifaceted Challenge
TBI disrupts cognitive, emotional, and physical functioning. Recovery often requires addressing neuroinflammation, autonomic dysregulation, and impaired neuroplasticity. Combining advanced therapies like Ketamine Therapy, Stellate Ganglion Block (SGB), and others creates a synergistic approach for comprehensive recovery.

Ketamine Therapy: Rewiring the Brain for Healing

Ketamine enhances neuroplasticity, resetting dysfunctional neural circuits and reducing neuroinflammation. These effects target key TBI symptoms such as cognitive fog, chronic migraines, and emotional dysregulation.

Key Benefits of Ketamine for TBI:

• Promotes synaptic growth for long-term brain repair.
• Increases Brain-Derived Neurotrophic Factor (BDNF), supporting neural resilience.
• Reduces neuroinflammation, offering both immediate symptom relief and durable recovery.

Research Spotlight:

• Effects of Psychoplastogens on BDNF (Molecular Psychiatry, 2024) highlights ketamine’s role in increasing BDNF levels, which drive synaptic formation and enhance brain repair.
• The Neuroregenerative Potential of Ketamine in Depression: Pathways to Cognitive and Emotional Rehabilitation (Annals of Rehabilitation & Regenerative Medicine, 2024) underscores ketamine’s dual impact on structural and emotional rehabilitation.

Synergy Tip: Pair ketamine with other therapies like SGB to maximize its neuroplastic benefits.

Stellate Ganglion Block (SGB): Resetting the Nervous System

The Stellate Ganglion Block targets the sympathetic nervous system (SNS), helping TBI patients overcome autonomic imbalances like chronic headaches, emotional dysregulation, and cognitive fog.

How SGB Works:

• A local anesthetic is injected near the stellate ganglion in the neck, temporarily calming overactive sympathetic pathways.
• This “reset” reduces neuroinflammation, improves blood flow to the brain, and restores autonomic balance.

SGB’s Role in TBI Recovery:

1. Relieves Chronic Headaches: Calms overactive sympathetic nerves causing post-concussive migraines.
2. Enhances Emotional Stability: Reduces the stress response, improving mood and cognitive clarity.
3. Supports PTSD Recovery: SGB helps address co-occurring post-traumatic stress symptoms common in TBI.

Research Highlight:

• The Effect of Bilateral Cervical Sympathetic Chain Blocks on TBI (Brain Sciences, 2024) demonstrated significant improvement in TBI symptoms following cervical chain blocks.

Synergy in Action: Ketamine + SGB

When combined, ketamine and SGB create an optimal healing environment:

• Ketamine: Enhances neuroplasticity, fostering synaptic growth.
• SGB: Reduces autonomic stress, enabling ketamine’s effects to take root more effectively.

Combined Benefits:

• Faster symptom relief and recovery.
• Enhanced emotional and cognitive stability.
• Long-lasting improvements in brain health.

Additional Therapies for TBI Recovery

1. Neurofeedback:
   • Helps retrain the brain for emotional and cognitive stability.
   • Complements SGB by reinforcing autonomic balance.

   Recommended Providers:

   • Abbey Neurofeedback Clinic (Palo Alto): Offers neurofeedback treatments remotely for added flexibility.
   • Norcal Brain Center (San Jose): Specializes in advanced neurofeedback therapies tailored to individual neurological needs.
2. Hyperbaric Oxygen Therapy (HBOT):
   • Delivers concentrated oxygen to injured tissues, reducing neuroinflammation and enhancing neuroplasticity.

   Recommended Providers:

   • Hyperbaric Oxygen Therapy Center – HH Bay Area (Emeryville/East Bay): A state-of-the-art facility focusing on neurological recovery.
   • Norcal Brain Center (San Jose): Provides HBOT alongside neurofeedback for a comprehensive brain health suite.

Realizing Hope: Comprehensive TBI Recovery at Soft Reboot Wellness

At Soft Reboot Wellness, we offer personalized care plans integrating:

• Ketamine Infusions to unlock neuroplasticity.
• Ultrasound-Guided SGB for autonomic balance.
• Referrals to HBOT and Neurofeedback providers for holistic recovery.

Why Choose Us?
Dr. Sara Herman, MD, ABOIM, combines expertise in Cardiothoracic Anesthesiology and Integrative Medicine to deliver cutting-edge treatments tailored to your recovery journey.

Are you ready to begin your healing journey?
Contact Soft Reboot Wellness in Menlo Park, CA, to explore a personalized treatment plan.

Book a Consultation
Rediscover your potential with a tailored approach to healing.

References

1. Molecular Psychiatry (2024): Effects of Psychoplastogens on BDNF
2. Annals of Rehabilitation & Regenerative Medicine (2024): The Neuroregenerative Potential of Ketamine in Depression
3. Brain Sciences (2024): The Effect of Bilateral Cervical Sympathetic Chain Blocks on TBI
4. Frontiers in Neurology (2024): Hyperbaric Oxygen Therapy in TBI

This article aims to explore the role of diet and exercise in anxiety management and provide practical recommendations for integrating these lifestyle changes into daily life.

Understanding the Connection Between Anxiety and Lifestyle

The Role of Anxiety in Daily Life

Anxiety can manifest in various ways, affecting both mental and physical health. It can disrupt sleep patterns, impair concentration, and negatively impact relationships. Additionally, individuals with anxiety often experience physical symptoms, such as muscle tension, fatigue, and digestive problems.

Recognizing the pervasive nature of anxiety can help motivate individuals to make positive lifestyle changes to alleviate symptoms and improve their quality of life.

How Diet and Exercise Impact Mental Health

Research has shown that diet and exercise can significantly influence mental health, including anxiety levels. A healthy diet, rich in essential nutrients, can support brain function and promote emotional well-being. Likewise, regular exercise has been proven to reduce stress, improve mood, and enhance overall mental health. By incorporating nutritious food choices and engaging in physical activity, individuals can positively impact their anxiety symptoms.

When it comes to diet, certain foods have been found to have a calming effect on the brain. For example, foods rich in omega-3 fatty acids, such as salmon and walnuts, have been shown to reduce anxiety symptoms. Similarly, consuming complex carbohydrates, like whole grains and legumes, can help stabilize blood sugar levels and promote a sense of calmness.

Exercise, on the other hand, releases endorphins, which are natural mood-lifters. Engaging in regular physical activity, whether it’s jogging, swimming, or practicing yoga, can help reduce anxiety levels and improve overall mental well-being. Additionally, exercise provides a healthy outlet for stress and tension, allowing individuals to release pent-up emotions and clear their minds.

It is important to note that while diet and exercise can have a positive impact on anxiety, they should not be considered as standalone treatments. Anxiety disorders are complex and often require a comprehensive approach, including therapy and medication if necessary. However, incorporating healthy lifestyle choices can be a valuable addition to an individual’s anxiety management plan.

The Influence of Diet on Anxiety Treatment

Nutritional Psychiatry: An Overview

Nutritional psychiatry is an emerging field that examines the link between diet and mental health. Studies have indicated that a diet rich in whole foods, such as fruits, vegetables, whole grains, and lean proteins, can have a positive impact on anxiety symptoms. These foods provide essential nutrients that support brain function and regulate mood.

For example, fruits like berries are packed with antioxidants that help reduce inflammation in the brain, which has been linked to anxiety disorders. Leafy greens, such as spinach and kale, are rich in folate, a B vitamin that plays a crucial role in the production of neurotransmitters like serotonin, which is known as the “feel-good” hormone. By including these nutrient-dense foods in your diet, you can nourish your brain and potentially alleviate anxiety symptoms.

Key Nutrients for Anxiety Management

Several nutrients have shown promise in reducing anxiety symptoms. Omega-3 fatty acids, found in fatty fish, walnuts, and flaxseeds, have been associated with a decrease in anxiety. These healthy fats are essential for brain health and can help reduce inflammation, which is often elevated in individuals with anxiety disorders.

In addition to omega-3 fatty acids, foods rich in magnesium can also help alleviate anxiety. Magnesium is a mineral that plays a vital role in the body’s stress response system. It helps regulate the release of stress hormones and promotes relaxation. Incorporating magnesium-rich foods such as spinach, almonds, and avocados into your diet can provide the necessary support for anxiety management.

Furthermore, B vitamins are essential for brain health and reducing stress. Leafy greens, legumes, and whole grains are excellent sources of B vitamins, including thiamine, riboflavin, and niacin. These vitamins are involved in the production of neurotransmitters and help regulate mood. By including these foods in your diet, you can support your brain’s health and potentially reduce anxiety symptoms.

Dietary Changes to Reduce Anxiety

Integrating dietary changes into daily life can be an effective strategy for anxiety management. Start by incorporating more fruits and vegetables into meals and snacks. Experiment with different types of lean proteins, such as poultry, fish, and beans. These protein sources provide essential amino acids that are necessary for neurotransmitter synthesis.

Additionally, it is important to limit the consumption of processed foods and sugary snacks, as they can contribute to anxiety symptoms. These foods often lack essential nutrients and can lead to blood sugar fluctuations, which can negatively affect mood and increase anxiety. Instead, opt for whole, unprocessed foods to provide the body with the necessary nutrients it needs to function optimally.

Remember, while diet plays a significant role in anxiety management, it is essential to consult with a healthcare professional or registered dietitian to create an individualized plan that meets your specific needs. By making informed dietary choices, you can take an active role in managing your anxiety and promoting overall mental well-being.

The Role of Exercise in Anxiety Management

The Science Behind Exercise and Anxiety

Exercise triggers the release of endorphins, also known as “feel-good” chemicals in the brain. These endorphins interact with the brain’s receptors, reducing pain perception and improving mood. In the context of anxiety, exercise has been shown to decrease anxiety symptoms by promoting relaxation and lowering stress levels.

Types of Exercise Beneficial for Anxiety

Various types of exercise can be beneficial for anxiety management. Aerobic exercises, such as jogging, swimming, or cycling, have been found to reduce anxiety levels by increasing the release of endorphins. Additionally, engaging in mindful activities, such as yoga or tai chi, can promote relaxation and improve mental well-being. It is important to choose activities that are enjoyable and feasible to maintain consistency.

Creating an Exercise Routine for Anxiety Relief

Establishing a regular exercise routine can be a powerful tool in managing anxiety. Start by setting realistic goals and gradually increase the duration and intensity of physical activity. Incorporate activities that can be enjoyed both indoors and outdoors to ensure flexibility and motivation. Engaging in exercise with a supportive partner or joining a fitness class can also provide social connection and additional encouragement.

Integrating Diet and Exercise into Anxiety Treatment

The Importance of a Balanced Approach

A balanced approach involves adopting a nutritious diet while incorporating regular exercise into daily routines. This comprehensive approach addresses both physical and mental well-being, supporting anxiety treatment holistically. By nourishing the body and engaging in physical activity, individuals can optimize their mental health and minimize anxiety symptoms.

Tailoring Diet and Exercise to Individual Needs

Every individual is unique, and what works for one person may not work for another. It is critical to customize dietary and exercise choices according to personal preferences and needs. Consulting with a healthcare professional or registered dietitian can provide valuable guidance in developing a personalized plan that suits individual circumstances.

Challenges and Solutions in Lifestyle Changes

Adopting new lifestyle habits can come with challenges. It is essential to acknowledge that change takes time and effort. Some individuals may face barriers, such as lack of motivation or time constraints.

However, by breaking down goals into manageable steps and seeking support from friends, family, or support groups, these challenges can be overcome. The journey towards better anxiety management through diet and exercise is a continuous process, and every small step counts.

In Conclusion

The influence of diet and exercise on anxiety treatment in daily life should not be underestimated. By understanding the connection between anxiety and lifestyle, individuals can make informed choices to positively impact their mental health. Incorporating a balanced approach that combines a nutritious diet with regular exercise can greatly contribute to anxiety management.

It is important to remember that change takes time, and seeking support from professionals and loved ones can be instrumental in achieving lasting results. By prioritizing diet and exercise, individuals can take control of their anxiety and move towards a healthier, happier life.

To learn about the anxiety management options we offer, contact Soft Reboot Wellness today to schedule a mental health consultation.

Understanding Panic Attacks

What is a Panic Attack?

A panic attack is not just a momentary feeling of nervousness or anxiety. It is a full-blown physical and psychological response to a perceived threat. During an attack, you may experience a rapid heartbeat, chest pain, shortness of breath, dizziness, and a fear of losing control or going crazy.

Imagine being in a crowded room, surrounded by people, when suddenly, your heart starts pounding in your chest. Your palms become sweaty, and you feel a wave of nausea wash over you. Your mind starts racing, and you can’t shake the feeling that something terrible is about to happen. This is what a panic attack feels like.

It’s important to note that panic attacks are not dangerous or life-threatening. Although they can be incredibly distressing, they are not a sign of weakness or a mental health disorder. They are a natural response to stress and anxiety, and with the right support and coping mechanisms, they can be managed effectively.

Common Triggers of Panic Attacks

While panic attacks can seemingly come out of nowhere, they are often triggered by specific situations or events. Understanding these triggers can help individuals better manage their panic attacks and reduce their frequency.

Excessive stress is one of the most common triggers of panic attacks. When you are under a great deal of stress, your body’s fight-or-flight response can become overactive, leading to a heightened state of anxiety and an increased risk of panic attacks.

Major life changes, such as moving to a new city, starting a new job, or ending a relationship, can also trigger panic attacks. These significant transitions can disrupt your sense of stability and security, leaving you feeling vulnerable and overwhelmed.

Trauma is another common trigger of panic attacks. If you have experienced a traumatic event, such as a car accident, physical assault, or natural disaster, your body and mind may be on high alert, making you more susceptible to panic attacks.

In some cases, certain medications can also trigger panic attacks. Stimulants, such as caffeine and nicotine, can increase anxiety levels and contribute to the onset of panic attacks. Additionally, some medications used to treat other mental health conditions, such as depression or bipolar disorder, can have side effects that include panic attacks.

Substance abuse is yet another trigger of panic attacks. Drugs and alcohol can disrupt the balance of chemicals in your brain, leading to increased anxiety and panic. If you are struggling with substance abuse, it is essential to seek help and support to address both the addiction and the underlying mental health issues.

By understanding the common triggers of panic attacks, individuals can take proactive steps to manage their anxiety and reduce the frequency and intensity of panic attacks. Whether through therapy, medication, lifestyle changes, or a combination of these approaches, there is hope for those who experience panic attacks.

Recognizing Early Signs of a Panic Attack

Physical Symptoms to Look Out For

Physical symptoms that may indicate the onset of a panic attack include increased heart rate, sweating, trembling, chest tightness, and feeling lightheaded or dizzy. These sensations can be alarming but remember that they are usually harmless and will pass.

During a panic attack, the body’s natural fight-or-flight response is triggered, leading to a surge of adrenaline. This surge can cause various physical symptoms as the body prepares itself for a perceived threat. However, panic attacks are not life-threatening and cannot cause any physical harm.

It is common for individuals experiencing a panic attack to fear that they are having a heart attack or some other serious medical condition. This fear can intensify the physical symptoms and further escalate the panic. Understanding that these symptoms are a result of anxiety and not a sign of imminent danger can help alleviate some of the distress.

Emotional Indicators of an Impending Panic Attack

The emotional indicators of an impending panic attack may include feelings of fear, impending doom, or a sense of being detached from reality. You may also experience a heightened sense of anxiety or restlessness.

These emotional indicators can be just as distressing as the physical symptoms. The fear of losing control or going crazy is a common concern among individuals experiencing panic attacks. It is key to remember that these feelings are a result of the body’s response to anxiety and are not indicative of any underlying mental illness.

Recognizing these emotional indicators can help you take proactive steps to manage your anxiety and prevent a panic attack from fully manifesting. Engaging in relaxation techniques, such as deep breathing exercises or mindfulness meditation, can help calm the mind and reduce anxiety levels.

Additionally, seeking support from a mental health professional can provide you with the tools and strategies needed to effectively manage panic attacks. Cognitive-behavioral therapy (CBT) is a commonly used approach that can help you identify and challenge negative thought patterns that contribute to panic attacks.

Techniques to Prevent Panic Attacks

Breathing Exercises for Panic Attack Prevention

Deep breathing exercises can help regulate your breathing and reduce stress, effectively preventing panic attacks. Take slow, deep breaths in through your nose, hold for a few seconds, and exhale slowly through your mouth. Repeat this process several times until you feel more relaxed.

Mindfulness and Meditation to Ward Off Panic Attacks

Practicing mindfulness and meditation can help you stay grounded in the present moment, reducing anxiety and preventing panic attacks. Set aside a few minutes each day to focus on your breath, observe your thoughts without judgment, and cultivate a sense of calm.

Lifestyle Changes to Reduce Panic Attacks

Importance of Regular Exercise

Engaging in regular exercise not only benefits your physical health but also has a positive impact on your mental well-being. Exercise releases endorphins, the body’s natural mood boosters, and helps reduce stress levels. Aim for at least 30 minutes of moderate-intensity exercise most days of the week.

Dietary Adjustments to Minimize Panic Attacks

Your diet can also play a role in managing panic attacks. Limit your consumption of caffeine and alcohol, as they can exacerbate anxiety symptoms. Focus on eating a balanced diet that includes whole grains, fruits, vegetables, and lean proteins, which provide essential nutrients for optimal brain function.

Professional Help for Panic Attacks

When to Seek Professional Help

If panic attacks persist despite your efforts to manage them, it is important to seek professional guidance. Mental health professionals, such as therapists and psychiatrists, can provide you with tailored treatment options to address underlying causes and develop coping strategies.

Therapies and Treatments for Panic Attacks

Several therapeutic approaches and treatments have proven successful in managing panic attacks. Cognitive-behavioral therapy (CBT) and ketamine infusion therapy can help identify and modify thought patterns and behaviors that contribute to panic attacks. Medication may also be prescribed to manage symptoms or alleviate anxiety.

Parting Words

In conclusion, preventing panic attacks involves understanding the nature of panic attacks, recognizing early signs, implementing techniques such as breathing exercises and mindfulness, making lifestyle changes, and seeking professional help when needed. By adopting these strategies, you can take control of your mental health and reduce the occurrence of panic attacks, ultimately leading to a more balanced and fulfilling life.

To learn about the anxiety management options we offer, contact Soft Reboot Wellness today to schedule a mental health consultation.