Stress Relief

ADRENAL GLAND PROFILE

Please Choose :

(1) for symptoms you have had in the past
(2) for symptoms which occur sometimes
(3) for symptoms which occur often
(4) for those which are a major concern

1. Symptoms present since stressful event, i.e., accident, pregnancy, break-up, etc.

1 2 3 4

2. Dizziness on rising from a lying position.

1 2 3 4

3. Prolonged exposure to stress

1 2 3 4

4. History of asthma or bronchitis

1 2 3 4

5. Environmental sensitivities

1 2 3 4

6. Hemmorhoids

1 2 3 4

7. Food allergies

1 2 3 4

8. Varicose veins

1 2 3 4

9. Low energy, fatigue

1 2 3 4

10. Arthritis, bursitis, joint problems

1 2 3 4

11. Other endocrine gland imbalances

1 2 3 4

12. Increased skin pigmentation

1 2 3 4

13. Dry, rough tongue

1 2 3 4

14. History of marijuana use

1 2 3 4

15. Excessive perspiration

1 2 3 4

16. Consumption of refined foods, sugar

1 2 3 4

17. Excessive urination

1 2 3 4

18. Use of coffee

1 2 3 4

19. Muscle twitching – Na/K imbalance

1 2 3 4

20. Use of cigarettes

1 2 3 4

21. Heart palpitation – Na/K imbalance

1 2 3 4

22. Flat feet

1 2 3 4

23. Eyes sensitive to light

1 2 3 4

24. Aching calves

1 2 3 4

25. Edema of extremities

1 2 3 4

26. Weak ankles

1 2 3 4

27. Crave salt

1 2 3 4

28. Tired feet

1 2 3 4

29. Recurrent infections

1 2 3 4

30. Low back pain

1 2 3 4

31. Blurred vision

1 2 3 4

32. Knee problems

1 2 3 4

33. Headaches

1 2 3 4

34. Stomach or duodenal ulcer

1 2 3 4

35. Nervousness

1 2 3 4

STRESS SURVIVAL TIPS

· Did you know stress can be physical, mental or emotional?

· STRESS => ADRENALIN => BODY'S "Fight of Flight Response"

· Excessive adrenal activity can cause:

High Blood Pressure
High Blood Cholesterol
Anxiety &/ Depression
Blood Sugar Abnormalities

· Prolonged stress affects the heart, blood vessels, adrenal gland and immune system

· ADRENAL EXHAUSTION => "Stressed out" feeling, fatigue, prone to allergies

The key to stress management is...

HEALTH PROMOTION

RELAXATION:

Deep breathing, meditation, progressive relaxation, prayer, biofeedback, Tai Chi, Qi Gong, Yoga, or whatever relaxes you.

EXERCISE AFFECTS MIND & BODY:

Improves heart function, lowering heart rate, blood pressure & cholesterol levels

Improves oxygen & nutrient use by all tissues

Increases energy, mood, self-esteem, endurance

Increases ability to cope with stress by reducing excessive adrenaline release

SUPPORT KEY SYSTEMS:

Adrenals, Immune system, Nervous system all are affected under chronic stress

OPTIMAL NUTRITION:

Certain nutritional factors required for immune support & to manufacture adrenal hormones

Vitamins C, B6, B5 (pantothenic acid)

Minerals Potassium, Zinc, Magnesium

Antioxidants

SUPPLEMENTATION IS NECESSARY AS LEVELS REQUIRED ARE HIGHER THAN DIETARY ALLOWANCES

AVOID BAD FATS; SUBSTITUTE GOOD FATS

BAD = Saturated fats & Trans fats in red meat, dairy products, margarines, fried, frozen & fast foods, refined, processed & packaged foods

GOOD = Essential fats in olive & flax oil, sesame, sunflower & pumpkin seeds, almonds, walnuts & cold water fish

AVOID CAFFEINE & EXCESSIVE CARBOHYDRATE INTAKE:

Increases INSULIN hormone => fat formation, prevents fat breakdown, increases hunger, mental confusion

Sugar decreases immune function - already affected by high stress levels

IDENTIFY & ELIMINATE FOOD ALLERGENS/SENSITIVITIES · YOU ARE WHAT YOU EAT

Pure, uncontaminated, filtered water

Lean protein (varied) - cold water fish, soya products, legumes, nuts & seeds

Whole, unrefined grains - amaranth, barley, brown/wild rice, buckwheat, kamut, millet, oats, quinoa, rye, spelt

Essential fats (see above)

TAKE CHARGE BECAUSE YOU CREATE YOUR HEALTH

GUIDED IMAGERY

Close your eyes

Take a few deep, easy breaths

Recall a place and time when you felt relaxed and peaceful.

IMAGINE BEING THERE

NOTICING IN DETAIL - sights, sounds and smells of this place

FOCUS ON SPECIFIC FEELINGS OF PEACE & RELAXATION

This simple practice can be used in combination with other relaxation techniques or alone as a quick stress reducer.

Guided imagery can also be used to accomplish specific objectives besides relaxation and stress reduction, such as increasing immune response, reducing susceptibility to disease, controlling pain, losing weight, or dealing with anxiety or depression. The relaxing-imagery process can also serve as a method of evaluating current belief systems and altering those beliefs.

PROGRESSIVE RELAXATION EXERCISE

· Find a quiet place with a soft lighting. Sit in a comfortable chair, feet flat on the floor eyes closed.

· Become aware of your breathing.

· Take a few deep breaths, and mentally say, as you let out each breath, “Relax”.

· Concentrate on your face, feeling any tension in your face and eyes. Make a mental picture of this tension – such as a rope tied in a knot or a clenched fist – and the mentally picture it relaxing or being untied and becoming comfortable, lying limp, like a relaxed rubberband.

· Experience your face and eyes becoming relaxed. As they relax, feel a wave of relaxation spreading throughout your body.

· Tense your eyes and face, squeezing tightly, the relax and feel the relaxation spreading throughout your body.

· Apply the previous instructions to other parts of your body. Move slowly down your body – jaw, neck, shoulders, back, upper and lower arms, hands, chest and abdomen, thighs, calves, ankles, feet, toes – until every part of your body is relaxed. Mentally picture the tension in each part of the body, then picture the tension melting away; tense the area and then relax.

· When you have relaxed each part of your body, rest quietly in this comfortable state for two to five minutes.

· Now let the muscles in your eyelids lighten up and prepare to open your eyes and become aware of the room.

· Finally, let your eyes open. You are ready to continue with the day’s activities, refreshed and relaxed.