Relax To The Max

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Webinar on handling stress

Transcript of Relax To The Max


2. Definition of Stress

  • A mentally or emotionally disruptive or upsetting condition occurring in response to adverse external influences and capable of affecting physical health, usually characterized by increased heart rate, a rise in blood pressure, muscular tension, irritability, and depression.
  • Stress Begins with Perception
  • Stress chemicals are released whenever the brain perceives a stressful experience (whether real or imaginary)
  • Change your perception and you change your stress level

3. There are 3 Stagesof Stress

  • Stage One: Alarm Phase
  • Stage Two: Resistance Stage
  • Stage Three: Exhaustion Stage

4. Alarm Phase

  • Medulla in brain triggers the sympathetic nervous system
  • Hypothalamus and pituitary release ACTH to stimulated the brain cortex

5. Resistance Stage

  • Person resists causes of stress
  • Nutrients start to become depleted, glands weaken
  • Person feels chronically stressed, starts to tire

6. Exhaustion Stage

  • Nutrients become depleted
  • Adrenals become exhausted resulting in low levels of DHEA and cortisol
  • Person feels burned-out

7. Stress is Regulated by Chemical Messengers from the Nervous And Glandular Systems

  • The Nervous System Creates the initial, but short-lived reactions to stress
  • The Glandular System creates the longer lasting reactions to stress

8. Seven Keysto Stress-Less

  • Breathe Deeply
  • Avoid Caffeine and Other Stimulants
  • Avoid Sugar and Other Simple Carbs
  • Exercise Regularly
  • Feed Your Nerves
  • Supplement with Adaptagens and Nervines
  • Practice the Relaxation Response

9. Stress-Less Key #1 Breathe Deeply

  • The diaphragm is the only muscle in the body that is under both conscious and unconscious control
  • Learn to pay attention to your breath and you can learn to soothe your own nervousness, fears, anxieties, etc.
  • Breathing Pattern for Relaxation is Slow Deep and Even

10. Benefits of Deep Breathing

  • Relieves pain and reduces inflammation
  • Alkalizes the pH
  • Centers the emotions
  • Calms the sympathetic and activates parasympathetic nerves
  • Pumps the lymphatics

11. Stress-Less Key #2 Avoid Caffeine and Other Stimulants

  • Adrenal Stimulants
  • Coffee
  • Tea
  • Cola drinks
  • Guarana
  • Chocolate
  • Constantly stimulating the adrenal glands causes faster nutrient depletion
  • Creates an acid pH environment
  • Coffee alone can cause adrenal exhaustion

12. Stress-Less Key #3 Avoid Sugar and Other Simple Carbs

  • Why are Simple Carbs Bad
  • for the Adrenals?
  • Adrenals perceive low blood sugar as a threat and kick into gear to bring up blood sugar
  • When blood sugar spikes as a result of simple carbs, it falls just as rapidly
  • The adrenals kick into gear to bring blood sugar back up
  • If this happens in the middle of the night you may get a surge of adrenaline which wakes you up and keeps you up making it difficult to fall asleep again

13. Stress-Less Key #4 Exercise Regularly

  • What are Stress Hormones For?
  • They are designed to gear the body up to take physical action
  • Thats part of the problem with modern society we arent always able to physically act in stressful situations
  • Moderate exercise helps us burn off stress hormones and unwind from stress

14. Stress-Less Key #5 Feed Your Nerves and Adrenal Glands

  • Nutrients Needed by the Nerves and Adrenals
  • B-Complex vitamins
  • Vitamin C
  • Magnesium
  • Potassium
  • Cholesterol & EFAs

15. Supplements for the Nerves and Adrenals

  • B-Complex
  • Nutri-Calm
  • Cellular Energy
  • Pantothenic Acid
  • Adrenal Support
  • Distress Remedy

16. Stress-Less Key #6 Supplement with Adaptagensand Nervines

  • Nervines help calm the sympathetic
  • and activate the parasympathetic nerves
  • - Nervine Herbs
  • Hops
  • Valerian
  • Skullcap
  • Kava Kava
  • Passion Flower
  • Chamomile
  • Lobelia

17. Adaptagens

  • Adaptagens reduce the output of ACTH from the
  • pituitary and help to reduce the output of stress
  • hormones from the adrenal glands
  • Eleuthero Root
  • Korean Ginseng
  • American Ginseng
  • Schizandra
  • Suma
  • Rhodiola
  • Maca
  • Gotu Kola

18. Specific Products to Help You Stress-Less

  • Nutri-Calm
  • Stress-J
  • Chinese Stress Relief
  • Mood Elevator
  • Herbal Sleep
  • Nerve Eight
  • Nervous Fatigue Formula
  • Suma Combination
  • Adaptamax
  • Natures Cortisol
  • Adrenal Support

19. Stress-Less Key #7 Practice the Relaxation Response

  • Methods of Relaxation
  • Meditation
  • ThetaHealing
  • Deep Breathing
  • Yoga
  • EFT
  • Tai Chi

20. Creating The Relaxation Response

  • Sit or lay down in a comfortable position
  • Starting at your toes tense and then relax the various muscles in your body, working your way towards the head
  • Once you have relaxed your body start breathing slowly and deeply
  • Create a single focus for your verbal mind, such as counting your breath or repeating a single word ( such as one) or phrase over and over again
  • This bores the logical (verbal) part of the brain and causes it to quiet down, allowing the intuitive (non-verbal) part of the brain to become more active
  • This changes brainwave patterns and activates the parasympathetic nerves
  • *Developed by Herbert Benson, MD President, Mind Body Medical Institute and Mind Body Medical Institute Associate Professor of Medicine, Harvard Medical School

21. Benefits of Meditation

  • Decreases respiratory rate.
  • It increases blood flow and slows the heart rate.
  • Leads to a deeper level of relaxation.
  • Good for people with high blood pressure as it brings the B.P. to normal.
  • Reduces anxiety attacks by lowering the levels of blood lactate.
  • Decreases muscle tension (any pain due to tension) and headaches.
  • Builds self-confidence.
  • Increases serotonin production which influences mood and behavior. Low levels of serotonin are associated with depression, obesity, insomnia and headaches.
  • Helps in chronic diseases like allergies , arthritis etc.
  • Helps in post-operative healing.
  • Enhances the immune system.
  • Research has revealed that meditation increases activity of 'natural-killer cells', which kill bacteria and cancer cells.
  • Also reduces activity of viruses and emotional distress.

22. Essential Oil Recipes for Relaxation

  • Bath Salts
  • Soothing
  • 4 drops Lavender
  • 2 drops Geranium
  • 1 drop Chamomile
  • Mix into 1/3 cup Epsom Salts
  • Relaxing
  • 5 drops Bergamot
  • 3 drops Marjoram
  • 3 drops Lavender
  • Mix into 1/3 cup Epsom Salts

Adrenal Remedy 4 drops pine 2 drops lavender 1 drop Roman chamomile Combine with a couple drops ofoil and rub into adrenal reflex points (back) 23. Essential Oil Recipe

  • Cinnamon-Spice Holiday Mist
  • 2 oz. Natures Fresh
  • 2 droppers Distress Remedy
  • 6 drops Cinnamon
  • 2 drops Clove
  • 2 drops Chamomile, Roman
  • 5 Drops Lavender
  • 4 drops Red Mandarin
  • 3 drops Lemon
  • Combine essential oils and Distress Remedy into a 2 oz.
  • amber glass bottle. Next, add in the Natures Fresh and
  • shake well before using.
  • This formula is great to relieve holiday stress, support the
  • adrenals, nervous and