Stress is what you experience when you believe you cannot cope effectively with a threatening situation. Stress is a response by the body to a stimulus, such as fear or pain, which disturbs the normal physiological equilibrium of an organism. Stress is subjective and not limited to only negative situations. You can live without stress, not just imagine it!
Our adrenal glands are designed to pump out hormones including epinephrine, norepinephrine and cortisol –fight or flight– i.e.: near accident: pupils dilate, muscles contract, heart rate increases, etc.
With prolonged stress, our adrenals burnout leading to adrenal fatigue that affects all our systems leading to: exhaustion, hormone imbalance, thyroid issues, increased sweating and dizziness, increased pain levels, increased blood pressure, decreased immune response, decreased bone density, digestive issues, weight gain, cravings for sugar and salt.
Lab tests- Hormone Saliva test or Dutch test (dried urine test)
Home test for Adrenal Fatigue: BP test: lay down for 3-5 min; get BP checked; stand up and it should rise by 10-20 points. If it stays the same or decreases, you may be in adrenal fatigue.
List about 5 physical and/or emotional stressors in your life recently on the left column of a page.
(Ex: I got caught in a traffic jam before an important meeting.)
Do the Hokie Poky. Review negative self-talk.
List about 5 emotions on how you felt and any associated stress symptoms.
Example: I felt upset, tense and I could feel a headache coming on.
Notice any patterns on your list of stressors
How do you think about Stress? Most of us blame events for our stress not realizing that it’s our beliefs.
Next time you feel stressed, notice your thoughts. See what’s going on inside your head. Cognitive restructuring helps reduce stress mentally by showing how your mind contributes to every stressful event you experience.
Monitoring Your Self-Talk
List on left column a stressful event. Ex: My boss asked me to work late
List on right column associated thoughts. Ex: Why does he always ask me? I’m such a pushover.
The ABC’s of Cognitive Restructuring
A= the Activating event B =Beliefs about that event C= Consequence of A + B
Most people think A=C.
Over the next 7 days analyze Activating Events-what caused you to feel stressed?
Ex: Got $100 speeding ticket
Beliefs: what did you say to yourself before, after and during a stressful event?
Ex: What an idiot I am? Why can’t the cops stop criminals? It’s not fair!
Consequences: How did you feel after the stressful event?
Ex: angry, frustrated, neck aches
When learning your ABC’s, don’t forget D for Dispute
How to dispute irrational thoughts or distorted thinking. If you say to yourself: “I’ll never get through all of this…”. Yes, it will take forever. Learn to talk back to your overly negative thoughts.
List on left column faulty beliefs Ex: Unfair cop gave me a ticket. I am stupid for not slowing down
List on right column rational counter arguments Ex: others were going faster, life isn’t fair, I’ll be careful
Discuss irrational things we say to ourselves and how to dispute them.
Think about this: “What will this situation look like in 5 years from now? Is it still important?
Stress Profiler-Order from StressStop.com-10 mini tests on stress
The Stress Management Journal-28 Days to Stress Mastery-order from StressStop.com
Add Stress-Free Years to Your Life with Your 5 Senses
TASTE: enjoy a soothing cup of green or white tea; drink diluted vegetable juice sprinkled with sea salt and kelp; a piece of organic dark chocolate with 70 % cacao or higher has flavonoids which help with lowering cortisol; avoid skipping meals
Brain Healthy Foods to Eat: Avocado, blueberries, broccoli, garlic, oatmeal, onion, oranges, red bell peppers, brown rice, beans, salmon, spinach, tuna, turkey, walnuts, plain yogurt
Foods to Heal the Adrenals: Licorice tea, seaweed, miso, sprouts, soy sauce, carob, ginger, sea salt, beans w/ whole grains, organic meats, lamb, salmon, bone broths, wine vinegar, red and orange vegetables, almond oil.
TOUCH: Get a massage; chiropractic adjustment; hugs, bubble bath with bath salts & aromatherapy; play games; play an instrument; plant a garden; acupressure point between thumb & index finger; yoga including laughter and or tantrum yoga; ( 1 hour will decrease cortisol and increase GABA a neurotransmitter associated with anxiety & depression). Keep moving with exercise (endorphins released when we get our heart pumping).
Stress Journal: ID the stressor-What caused it? How felt physically & emotionally? How did you act in response? What did you do to make yourself feel better?
Write an angry letter, don’t give it out, don’t reread it, shred it; when angry instead of breaking something hit a pillow; squeeze a stress ball; crying is a good release; sleep
Emotional Freedom Technique (EFT); + Point Therapy; 5 Minute Phobia; Dr Iris can review with you.
ANTs-Write down the negative thought-Is it true? Can I absolutely know it’s true? How do I feel about the thought? Who would I be without the thought? Take the original thought and turn it around to the opposite.
SEE: Take a walk with a pedometer and enjoy the world around you; watch the rhythm of a pendulum, fish tank, brook of water, plan ahead for delays when taking a trip or waiting by reading a book, etc;
STOP your thoughts-notice stop sign- yell stop- find replacement thought; reduce tension by closing your eyes and picturing a peaceful place: beach, waves, lake, fire, etc; meditate, Progressive relaxation; Deep breathing
SMELL: Inhale aromas of: Bergamot, Lavender or Peppermint; enjoy scented candle; imagine the aroma of peace and tranquility;
HEAR: Really tune into the relaxing power of music; sing; letting loose and dancing; call your mom, a friend, coworker and vent if need to; (produces oxytocin the hormone to calm you down) learn to say no: “I’m going to think about that & get back with you tomorrow. Or, I have other plans right now.” Laugh it off.
“I am too blessed to be stressed.”
Leo Bascaglia- “When find yourself at end of your rope, tie a knot in it, hand on and swing.”
Dr Iris Rosenfeld
23121 Plaza Pointe Dr Suite 150
Laguna Hills, Ca 92653
949-380-7215
driris@driris.com
