Stress and Anxiety Articles
Diabetes has increased world wide at alarming rates over the past few decades. Statistics show that the incidence of diabetes has gone from 153 million diagnosed in 1980 to 347 million in 2008. More specifically, diabetes has risen twice as much as in the U.S as compared to the European countries.
The focus of “fixing” diabetes over the last decade has been to substitute sugar with artificial sugar, to switch natural fats with chemical derivatives and to medicate with drugs that cause the body to think blood sugar levels are “within normal range”. Clearly statistics and trends are showing that what we as a society have been doing to combat this disease process is NOT working.
One very crucial factor to remember is that no matter what disease process, that disease is not isolated to the malfunction of only one organ or system. Our entire body works as a whole, which means that if one area of the body is having a difficult time functioning properly, so must the entire body. Therefore, on a holistic level we must start asking different questions that propel us into thinking about and caring for our bodies differently.
What are some of the key factors we should consider in the treatment of diabetes?
What and how we eat: The quality and kinds of food, how much it is processed and how we eat it through the day are of key significance because it is the fuel for our bodies to function. One might think eating foods that contain artificial fat and sugar solves the problem of the impact of sugar on the organs. However, those foods are most likely still heavily processed and allow one to keep the same habits of consuming foods with less nutritional content than fresh fruits and vegetables. These foods also increase the load of toxic chemicals that the body must work at expelling.
Another factor is stress. The adrenal glands not only work to keep blood sugar levels stable, they also work in response to anxiety and stress by releasing cortisol. Cortisol is a steroid hormone that is released in the “fight or flight” response which also directly affects fat storage and weight gain in individuals. So an important component of increasing one’s health is also learning to adapt to lifestyle stresses with more peace, joy and happiness.
Addressing how you think about situations, the quality of your life, your work life, the number of hours during the day that you’re doing things that you enjoy versus things you dread, being able to relax your mind and body, are all crucial components of a healthier body.
Studies continue to investigate the link of any disease to nutrition, lifestyle, genetic predispositions, ethnicity, etc. which may be contributing to it. Ultimately the disease process is a result of the body having to respond to or inability to respond to the many choices that have been made. Changing your choices towards health & life enhancing choices will allow your body to follow suit.
References:
- USA Today: Diabetes on upswing worldwide
- Fairwarning.org: Global increase of diabetes
- Medicalxpress.com : Diabetes
- CDC.gov
- UNM.edu
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Celebrities such as Lily Allen, Madonna, Michael Ball and alternative health proponent Deepak Chopra are advocates of the Emotional Freedom Technique®.
Among the holistic alternatives that have gained popularity in the Western world for their natural and whole-body approach to healing, one type of healing modality that has proven effective is Energy Psychology, a practice that relieves mental health problems by eliminating emotional traumas or blockages from the mind-body continuum by touching or tapping key points on the body.
The most widely-used form of Energy Psychology is the Emotional Freedom Technique, a simple, effective, yet widely unknown way of removing emotional blockages .
- CORE BELIEF—The Emotional Freedom Technique (EFT) is centered upon the belief that while tapping on certain meridian points on the body while focusing on a stressful event the body’s energy flow is balanced and the negative emotions associated with the event are diminished.
- TAPPING POINTS—Meridian points are many of the same ones used in traditional acupuncture therapies. These points include the eyebrow, the side of the eye, underneath the eye, the crease between the nose and upper lip, the area between the lower lip and chin, the collar bone, the sternum and the underarm.
- USES—Practitioners of EFT use it to alleviate both physical and emotional pains including stress, depression, dyslexia, allergies, relationship troubles, MS, addictions and more.
- PRACTICES—EFT is practiced by holistic healthcare workers, many of whom are also certified in hypnosis. EFT practitioners can be found at therapy clinics and private practices in almost any city; make sure to choose a practitioner that has been certified in the technique.
References:
We encourage reproducing our articles as long as you link back to this page.
Think stress doesn’t have an impact on your body, your memory, and your outlook on life?
Check out these statistics:
- The Centers for Disease Control and Prevention estimates that 60% to 70% of all disease and illness is stress-related.
- An estimated 75% to 90% of visits to physicians are stress related.
- According to a study in the Journal of the American Medical Women’s Association, 60% of women surveyed said work stress was their biggest problem.
- Job pressures cause more health complaints than any other stressor, says the National Institute for Occupational Safety and Health.
- The 2002 Unscheduled Absence Survey found that while illness (32 percent) is still the leading cause of absences from work, stress (12 percent) was a key factor as well.
Resisting Change: The Allure of the Status Quo
I know what you must be thinking…another worry and another stressor! Some helpful information about stress. As much as you try, you cannot eliminate stress. In some ways, it is beneficial; it is your reaction to stress that affects your health! So, how do you respond? We usually ignore the signs of stress, hoping that they will pass. This is a classic mind-body reaction.
The Three Phases of Stress
As you know, just being in business today creates stress. Here’s how most people react to a stressor (such as: loss of a job, domestic problems, meeting overload, accident or illness):
- First, the Alarm goes off, resulting in anger, shock, surprise
- Second, Resistance sets in; you cope, lack sleep, or work yourself to the limit
- Third, Exhaustion occurs; your ability to resist stress is greatly reduced. Now, you are tired, unable to concentrate, and your immune response is reduced
There are ways to cope with stress – both everyday challenges as well as the once-in-awhile stressors. Self-care is the answer! It is fascinating to work with colleagues who embrace ownership of one’s body and the need to advocate for self-care, self-reflection, meditation and laughter. Laughter definitely has a place within every aspect of one’s life. And, it definitely helps during periods of stress. Laughter has enabled me to change my mindset, shift my paradigms and it has enhanced my well-being!
We all work in stressful environments, especially today! We all need to assume responsibility for the joys of life. Humor allows us to deal with stress more effectively; humor impacts healing and recovery time. And, humor has enabled me to grow personally and professionally…stress-free!
What are the common signs that the body is breaking down from stress?
Our bodies deal with stress is various ways. Bodies that are breaking down from stress will not read “Stress” on a test, yet it will read something such as hypertension, depression, or headaches. How do we treat these symptoms? Medication seems to be the right answer, but in reality medication may only treat the symptoms of the seven signs of your body breaking down stress which include headaches, fatigue, pain and tension in the neck and back, sleep problems, digestive problems, sinus and allergies and being irritable or having mood swings but they will not solve the underlying cause of stress.
What are the best ways to avoid the body breaking down from stress and if your body is already breaking down from stress, what should you do about it?
The best way rid your life of stress is treat the causes of these stressors in your life not just the symptoms themselves. If you follow the following three steps you will be well on your way to seeing various signs of stress in your life deplete.
1) Build physical resistance to stress by getting your back in alignment through chiropractic adjustments and getting enough quality sleep
2) Build emotional resistance to Stress by exercising as well as strengthening your adrenal glands though intake of the following:
• Vitamin C
• Vitamin B
• Stress destroys Vitamin –B & C and are water soluble
• Avoid Caffeine & Sugar
• Drink Licorice Root tea
3) Detoxify to increase your resistance to Stress
• Colon/liver/kidney Cleanse
• Organic diet
• Clean water and air
Anxiety and Autonomic Nervous System
Within a fast paced and demanding society like ours, anxiety is something that most of us will feel from time to time. Anxiety is a feeling that tells the body that it is under stress or a potential threat. Whenever the body feels that it is under a threat—whether it is a physical (being chased by a lion) or mental/emotional (a work deadline or worry)–the sympathetic nervous system kicks in. The sympathetic or “fight or flight” nervous system (SNS)is one of 2 parts of the autonomic nervous system (ANS) which regulates everything automatically in our body. The other part is the parasympathetic or “relaxation, rejuvenation, and digestion” nervous system (PNS). Anxiety will initiate sympathetic response thus it speeds up heart rate, increases blood pressure, causes shallow and/or rapid breathing, and produces stress chemicals such as adrenaline. Once the threat or stress is over, the parasympathetic nervous system takes over and helps to reestablish a more relaxed state so the body can recoup.
Varying Degrees of Anxiety
There are varying degrees of anxiety from occasional day to day anxiety all the way to panic attacks and phobias. The National Institute of Mental Health estimates that approximately 40 million American adults ages 18 and older, have an anxiety disorder. For those that experience more chronic or severe anxiety the symptoms can become heightened and/or take longer to get back to “normal”. Our body & mind have an incredible way of learning through repetition. For example, a pitcher can condition and practice until she has the perfect pitch in which her whole body automatically knows what to do. Another example would be repeating the multiplication table until it can be automatically recited. In a similar way we can condition the body & mind to experience anxiety or any other feeling through repetition—until it becomes more automatic. Therefore, if the body, mind and energy can “learn” anxiety then it can also learn relaxation, happiness and joy!
Acupuncture for Anxiety
Acupuncture is a powerful healing modality that can provide much benefit to anxiety and the multitude of symptoms created by chronic anxiety. Acupuncture works to balance and increase harmony of mind, body and energy creating relaxation for the body, balancing hormones such as adrenaline & brain chemicals, and helping to restore optimal function of the organs and muscles. There are 12 main and 8 extra lines of energy called meridians that run longitudinally in our body and at least 365 acupuncture points.
What to Expect
During a session, you are usually lying either face down or on your back depending on the points being balanced for about 15-20 minutes during which time you focus on rhythmic abdominal breathing. Acupuncture needles are very thin, only used once and generally painless. You may feel some sensations such as warmth, “buzzing”, or “pulling” at times depending on the chi or energy flow.
Other Tips for Anxiety
–Abdominal or belly breathing is crucial for relaxation. Inhaling slowly through the nose and filling the abdomen so that it extends out with the breath is an abdominal breath. This breathing initiates parasympathetic nervous system which causes our body to start relaxing.
–Break up anxious thoughts with affirmations such as “I relax, I do my best and I see the beauty in my life.” Start shifting your focus to a positive thought whenever possible. Positive thoughts such as gratitude release relaxing chemicals in your body such as endorphins.
Kessler RC, Chiu WT, Demler O, Walters EE. Prevalence, severity, and comorbidity of twelve-month DSM-IV disorders in the National Comorbidity Survey Replication (NCS-R). Archives of General Psychiatry, 2005 Jun;62(6):617-27.
Biology of Depression – Neuroplasticity and Endocrinology by Rashmi Nemade, Ph.D., Natalie Staats Reiss, Ph.D., and Mark Dombeck, Ph.D; www.mentalhelp.net/poc/view_doc.php?type=doc&id=13000&cn=5
Anxiety Panic Internet Resource–algy.com/anxiety/anxiety.php
Health Hint: Breathing Exercises–www.amsa.org/healingthehealer/breathing.cfm
by Malina Chin OTR/L L.Ac.
Anxiety is rampant in our society. There is a generalized unrest and fretfulness that eats at our peace of mind. Some symptoms include shortness of breath, ruminating thoughts, repetitive fears, heart palpations and insomnia. When presented with these symptoms, the natural conclusion is that we suffer from anxiety.
Traditional Chinese Medicine teaches that the spirit is vexed from poor nutrition, improper diet and Yin deficiency. All of the symptoms of anxiety may be related to imbalances within our organ systems. Modern Neuroenterology has discovered that 90% of the neurotransmitter Seritonin is produced in the gut. It supports the Traditional Chinese Medicine practice of improving the digestion to support the spirit. Eating good natural foods supports your psychological health.
Stress can affect overall health by interfering with sleep, decreasing immune function, causing GI distress. But more than this, how we handle stress determines how much impact it has on our physical health.
Six Ways to De-Stress
- Find that zero point in you. That Sacred spot where your calm resides. This can be reached by being still for just a few moments earl in your day. Your physical sense will hold that stillness and you can re-connect with that spot as your day unfolds. Meditation respites 5 minutes each 2 times a day can take you back to that spot.
- Practice deep breathing. Shallow breaths are nothing more that rapid taps on a drum that beat out a rhythm of anxiety. Long breaths allow our reconnection with that inner peaceful self.
- Eat Well – Food with protein vs. sugar and fats. Comfort foods provide only temporary comfort. They actually cause your body to go into a rollercoaster mode which can increase a negative cycle.
- Do not try to be all things to all people. Women are the biggest offenders of throwing everything into the kettle and try to handle all — till the melt down. Men compartmentalize and tend not to multi-task – thus being less likely candidates of stress.
- Stop working the 24/7 circuit! It does not pay—your body and spirit is what pays!! Learn when to say no- work will always be there tomorrow. Perfection is a delusion. You will never be perfect – settle for “Exceptional”—that is attainable.
- Play – “Young at Heart” thoughts and actions integrated with our adult selves can de- stress our body and mind. This can also be translated into “don’t take everything so seriously!” When a situation arises the ‘flight or fight “pattern can morph itself into anxiety and tension. That mode does not bring resolution. Talk it out with a friend. Keep a Journal. Allow for expression that will ease the air out of the balloon.
Stressful times are inevitable. Living in stress is optional. Take a few of these simple actions. It will benefit your body, mind and sprit.
Marilyn Mitchell, M.D.
Director of Integrated Healing
WOMANCARE PC
www.WomanCarePC.com
www.HealingSpaceLLC.com
Marilyn Mitchell’s Chicago Healers Profile Page
Post traumatic stress disorder and acute stress disorder are common conditions among people who have either experienced or witnessed a life threatening or extremely frightening traumatic event where one feels completely unsafe. One does not have to be present at the scene of the event to experience PTSD, such as the event of 911, which was highly televised for weeks and made very personal through the media, as if you were there. War vets, victims of rape, sexual and physical abuse, violent crimes, natural disasters (Katrina), terrorist attacks and especially women, children and people who don’t have a good support system are more highly susceptible to this condition.
Some of the symptoms are flashbacks, reliving the trauma over and over again, recurring nightmares of the trauma, phobias and avoidance of people, places or experiences that remind you of the event, a sense of emotional numbness, becoming very detached from people and feelings, no hope of the future, sleep issues, hypersensitive, trouble focusing, blackouts, poor memory, anxiety, panic attacks, startled easily, irritable, explosive anger, hyper-vigilance, loss of interest in previous enjoyed activities, loss of spiritual faith and over whelming feelings of shame, guilt, or helplessness. It is not uncommon for these people to abuse alcohol & drugs, to have thoughts of suicide, have eating disorders, become obsessive compulsive or have other anxiety disorders.
It is best to start getting help soon after a traumatic event has happened, because the symptoms usually start to get worse over time. It sometimes can take many years for the symptoms to start to occur. One of the best ways to eliminate the symptoms is through Regression Hypnotherapy with a trained Hypnotherapist that specializes in trauma. Usually the person can be completely at peace with the trauma within 1-4 sessions. Other natural therapies are Psych-K, Biofeedback, Eye Movement Desensitization and Reprocessing (EMDR), and Stress Management Hypnosis. One can also help minimize their symptoms through meditation, yoga, and a tapping technique called EFT (Emotional Freedom Technique). My favorite natural supplement that helps reduce anxiety in seconds is called Calms, which is a magnesium drink. Other supplements that can help are Valerian Root, St. Johns Wort and L-Theanine.
Cortisol is a very important hormone that is secreted by the adrenal glands. Healthy cortisol production ensures balanced blood sugar levels, normal blood pressure, healthy immune function, and decreased inflammation. Cortisol is considered the “stress hormone” because higher quantities are produced during the “fight or flight” response to stress. In healthy individuals cortisol levels are at their highest first thing in the morning, and they slowly decrease over the day, and they are at their lowest levels at night. After a stressful situation in which cortisol levels are raised there must be a calming period to allow the body time to return to its normal function. Imagine that you are being chased by a tiger. Initially a large quantity of cortisol is produced in response to the stress. This will allow more blood to flow to your muscles so you can either fight the tiger or run away. All of your senses will be sharp to ensure that you survive this ordeal. Once you escape and the tiger is gone there will be a decompression period where the body will relax and return to normal function. The challenge with most people is that the stress is not a tiger. The stress is a poor relationship, or a mortgage payment- something that never goes away. In response your body over produces cortisol which causes imbalanced blood sugar, weakens thyroid function, increases blood pressure, decreases muscle tissue, and increases abdominal fat. Remember the tiger…if all your blood is being sent to your muscles so you can run away then digestion will be compromised. This can lead to stomach pain, bloating, reflux and even ulcers. The key to controlling your cortisol production is to identify and eliminate your stress while focusing on your relaxation response.
Exercise: when you exercise you trick your body into thinking that you ran away from your stress. This will trigger the decompression period and relaxation.
Yoga: the breathing and stretching associated with yoga calm the adrenal glands and resets the stress response
Laugh: the physiologic changes associated with laughter allow the body to relax and stop the fight or flight response
If you fall asleep easily, but wake during the night this is frequently associated with an increase in cortisol levels at night. Take phosphatidyl serine before bed to inhibit cortisol production during sleep.
Have Sex: studies show women who have regular sex have healthier cortisol levels than those that do not!
Supplements: adaptogenic herbs are great for restoring normal function to depleted adrenal glands.
Unfortunately stress is something that we are all very familiar with. Although striving for a stress-free life should be a goal, a self examination of how you deal with stress, and the behaviors that you have created in response to stress will help you better deal with future stressful events.
Wilson, James, Adrenal Fatigue-The 21st Century Stress Syndrome. Smart Publications, 2001
Talbott, Shawn, The Cortisol Connection. Hunter House Publishers, 2007
Yoga and the reduction of serum cortisol levels, Presentation at the 85th Annual Meeting of The Endocrine Society. The Center for Integrative Medicine of Thomas Jefferson University.
Ferrari E, Cravello L, Muzzoni B, et al. Age-Related changes of the hypothalamic-pituitary-adrenal axis: pathophysiological correlates. Euo J Endocrin. 2001 Apr;144(4):319- 29.
Burleson MH, et al. In the mood for love or vice versa? Exploring the relations among sexual activity, physical affection, effect, and stress in the daily lives of middle aged women. Archives of sexual behavior, June 2007
Diabetes: a holistic view of treatment – by Dr Helen Lee, DC
Celebrity stress relief: Emotional Freedom Techniques® – by Dr. Funda Kahn, DDS, CH
The Wages of Stress – Choose Humor & Self-Care – by Sharon M Weinstein
Cortisol & Stress – by Dr Tom Bayne
Post Traumatic Stress Disorder – by Karen Erickson
Stress – by Dr Marilyn Mitchell, MD, BHSP
Anxiety Is Rampant In Our Society – by Malina Chin OTR/L L.Ac.
Acupuncture For Anxiety – by Dr Helen Lee, D.C.
Signs Of Stress – by Steven Arculeo, D.C.
Dental Anxiety – by Claudia Anderson, DDS
For some people, the fear of seeing the dentist far outweighs the pain of a toothache. About 8-15% of Americans avoid going to the dentist because of fear. The problem is that not going to the dentist almost always leads to more advanced oral health problems and perhaps, lengthier and more complex procedures. Fortunately, advancements in techniques, anesthetics and equipment over the years means that even the most fearful of patients can rest assured that their visit to our office will be relaxed and comfortable.
Topical anesthetics are given prior to the injection to significantly reduce the discomfort of the needle. The topical gel is applied to the gum and left in place for about 2 minutes to numb the tissue in the area where the injection will be given.
Local anesthetic is given once the tissue is numb. It is given with a very thin needle to reduce the discomfort of the injection. The medication takes effect within a couple of minutes and will last for about three hours.
Guided imagery is a successful alternative therapy for anxiety. Guided imagery takes your mind off of what is happening in your mouth by visualizing a pleasant, restful scene. Concentrating on this pleasant image allows your mind to be transported into that place. By breathing slowly and deeply and focusing on your chosen image,you can control your thoughts and feelings about what is happening around you. Practicing guided imagery prior to a dental appointment will help with the success of this technique.
Relaxation exercises can also decrease any stress you may have associated with dental visits. Techniques such as breath focus, progressive muscle relaxation and meditation can slow your heart rate and bring about a state of restfulness. At Family Dental Care, we try to do our part to provide a calming and serene environment with aromatherapy and tranquil music to enhance your ability to relax.