Sarah Ellefson, a Minnesota native, grew up familiar with anxiety due to her father’s own battle with it during her childhood. When she turned 18, she also began experiencing anxiety herself.
Her first panic attack occurred at her parents’ house, and she found solace and support from her father, who understood firsthand what she was going through.
Ellefson is just one of the many individuals who grapple with generalized anxiety disorder (GAD) in the United States. According to the Anxiety and Depression Association of America, over 6.8 million Americans experience GAD in any given year. GAD is characterized by excessive worry about various events or activities, such as work or school. People with GAD struggle to control their worrying, which can have an impact on their ability to function effectively in professional and social settings.
Stress Eating and Other Health Issues
Ellefson’s experience with anxiety had a profound impact on her physical well-being, leading to stress eating and stomach pain. However, it was her unexpected diagnosis of type 2 diabetes that prompted her to seek healthier ways to manage her anxiety effectively.
In January 2012, while at work in health care administration, Ellefson noticed her vision had become blurry, prompting her to contact her doctor immediately. Despite having previously tested negative for diabetes and not experiencing typical symptoms like extreme thirst or hunger, her blood sugar level measured a startling 440.
Her doctor described her situation as fortunate, akin to surviving a car crash without a seatbelt. Ellefson was prescribed multiple oral medications and insulin to control her diabetes. However, her anxiety continued to have a significant impact. She experienced frequent panic attacks, pervasive sadness, and a lack of understanding about how to manage her condition, which lasted for nearly a year and a half.
During this challenging period, Ellefson’s anxiety contributed to weight gain of over 40 pounds and a neglect of self-care. She began to isolate herself, avoiding social engagements and experiencing a decline in both mental and physical health. Medical professionals even indicated the possibility of early signs of kidney damage and advised against attempting pregnancy.
A turning point occurred when Ellefson reached a breaking point at work, experiencing a panic attack that prompted her to seek immediate help. She connected with a psychologist who specialized in anxiety, a step that marked the beginning of her journey towards regaining control and acknowledging her need for assistance.
By seeking professional support and guidance, Ellefson took proactive steps to address her mental health and gradually reclaim her life from the grip of anxiety.
The Magic of Physical Activity
The psychologist played a crucial role in helping Ellefson find calmness and encouraged her to start getting out of the house, even if it was just for short walks. She began by walking to the end of the street and gradually increased her distance, eventually conquering a footpath around a nearby lake. However, she still needed additional support, which came from a persistent coworker.
Initially, Ellefson made excuses, believing she couldn’t run due to her weight and concerns about her heart and joints. Despite her reservations, her friend persisted and convinced her to sign up for a gym. Unexpectedly, Ellefson found herself training for a 5K and engaging a personal trainer, a relationship that has continued for six years.
As she became more physically active, Ellefson noticed a reduction in her panic attacks and an increased outgoing nature. She emphasizes that her workouts are not solely for calorie burn but serve as a means to calm her mind, even a simple 30-minute walk.
While her fitness journey helped alleviate anxiety, Ellefson recognized that managing her type 2 diabetes required a comprehensive approach, including improvements in her diet. This led her to discover the benefits of meal prepping—an approach that allowed her to plan and prepare nutritious meals in advance.
The Wonders of Eating Better
Sarah Ellefson’s journey towards better mental and physical health involved adopting the practice of meal prepping six years ago. Due to her demanding work hours and exhaustion after workouts, she struggled to find the energy to cook healthy meals and avoid falling back into unhealthy eating patterns. Meal prepping became a valuable tool in setting herself up for success by ensuring she had nutritious meals readily available.
When meal prepping, Ellefson focuses on creating colorful and nutrient-dense meals, with half of her plate consisting of vegetables and the other half incorporating a healthy source of lean protein. This approach has helped her stay on track even when traveling. She found that by consuming whole, unprocessed foods, she could reduce cravings—a significant factor given her history of emotional eating. Additionally, she enjoys taking pictures of her meals, further enhancing her commitment to healthy eating.
Her dedication to addressing her mental and physical well-being paid off as she successfully lost 90 pounds and eliminated all diabetes medications, including insulin. Ellefson’s transformation empowered her, allowing her to feel proud of the progress she had made after previously feeling as though life was passing her by.
A year after discontinuing her medications, she became pregnant with her son, Ben. Throughout the pregnancy, Ellefson maintained her healthy habits under close medical supervision. Although she had to reintroduce insulin midway through the pregnancy, she stayed committed to her overall health.
As she experienced improvements in her mental and physical health, Ellefson learned to be kinder to herself. While she still carries some of her baby weight, she has adopted an accepting attitude and avoids perfectionist tendencies associated with her anxiety. Her approach now revolves around doing her best and focusing on progress rather than aiming for unattainable perfection.
Being a working mom, Ellefson recognizes the importance of having a strong support system. She has built friendships through the gym and running, and her husband has been a pillar of support. When she faced a setback and had to resume medication, her husband joined her on runs, turning it into a family activity.
Her son, Ben, has also become involved in the meal prepping process, turning health into a shared family endeavor.
Ellefson acknowledges that managing diabetes is an ongoing journey rather than a quick fix. She has learned not to be too hard on herself and to take baby steps, accepting that diabetes changes over time. It requires continuous effort and adaptation, but she has embraced the marathon mindset, focusing on progress rather than perfection.