Build Resilience

stress as a call for change

relaxation response

steps of change

 

There’s plenty of hard scientific evidence now which shows just how trauma and neglect affect the child’s developing brain.

Normal brain development:
At birth, the brain is quite undeveloped. It’s responsible for regulating simple bodily functions, and little else. Over time, it develops in a sequential fashion, upward from the brainstem to the cerebral cortex, developing more complex structures which control higher order thinking and the ability to regulate emotions. This process of brain growth and development is, of course, guided by the child’s experience. Perry says that “While experience may alter and change the functioning of an adult, experience literally provides the organizing framework for an infant and child”.

This means that when a child experiences significant or repetitive trauma, there can be a lasting effect on the brain which impedes its development. Here’s how.

Modern life is full of hassles, deadlines, frustrations, and demands. For many people, stress is so commonplace that it has become a way of life. Stress isn’t always bad. In small doses, it can help you perform under pressure and motivate you to do your best. But when you’re constantly running in emergency mode, your mind and body pay the price.
If you frequently find yourself feeling frazzled and overwhelmed, it’s time to take action to bring your nervous system back into balance. You can protect yourself by learning how to recognize the signs and symptoms of stress and taking steps to reduce its harmful effects.

Some Stress is Good

People tend to talk about stress as if it’s all bad. It’s not. “Some stress is good for you,” Dr. Sternberg says. “I have to get my stress response to a certain optimal level so I can perform in front of an audience when I give a talk.” Otherwise, she may come across as lethargic and listless.

But while some stress is good, too much is not good. “If you’re too stressed, your performance falls off,” Dr. Sternberg says. “The objective should be not to get rid of stress completely because you can’t get rid of stress — stress is life, life is stress. Rather, you need to be able to use your stress response optimally.”

The key is to learn to move yourself to that optimal peak point so that you’re not underperforming but you’re also not so stressed that you’re unable to perform. How much we’re able to do that is the challenge, Dr. Sternberg admits. This may not be possible in all situations, or for all people, because just as with the animals Dr. Sternberg studies, some people may have a more sensitive stress response than others.

“But your goal should be to try to learn to control your stress to make it work for you,” Dr. Sternberg says. “Don’t just think of getting rid of your stress; think of turning it to your advantage.”

As well as responding to stress in a healthy way, by using herbs and improving the diet, the impact of the various stressors can be ameliorated. This is sometimes impossible, but don’t support putting up with something or someone just because they are there. People can change and change their lives. It helps to re-evaluate choices.

 

•           ‘Are you doing what you really want to do?’

•           `If not, what would you rather be doing?’

•           Give `permission’ for your patients to ask some searching questions about themselves and their life-style, without censoring any of the answers that may come up!

•           After pinpointing inner motivations the patient can then choose what you want to do about them. If changing is too difficult or painful, they are free not to change. Instead, use herbs and, perhaps, counseling to help ease the strain so they may live a less tense and anxious life. However, if they choose to change, herbal medicine if used wisely can aid in the process of transformation.

 

Relaxation exercises and an honest re-evaluation of both life-style and life-goals are invaluable.

If a period of stress is predictably about to occur, it can be prepared for ahead of time.

• Herbs
• Nutrition
• Physical Therapies
• Lifestyle
• Relationships
• Environment

• Dog companions
• de-sensitize
• be realistic and don’t try to be perfect, or expect animals to be so
• keep it simple
• don’t over-schedule; cut out an activity or two when you start to feel overwhelmed
• time to relax, rest, sleep – quality important
• regular exercise (not excessive or regimented)
• healthy diet
• play

Ever notice that certain people seem to adapt quickly to stressful circumstances and take things in stride? They’re cool under pressure and able to handle problems as they come up. Researchers have identified the qualities that make some people seem naturally resilient even when faced with high levels of stress.
If you want to build your resilience, work on developing these attitudes and behaviors:
· Think of change as a challenging and normal part of life.
· See setbacks and problems as temporary and solvable.
· Believe that you will succeed if you keep working toward your goals.
· Take action to solve problems that crop up.
· Build strong relationships and keep commitments to family and friends.
· Have a support system and ask for help.
· Participate regularly in activities for relaxation and fun.
Learn to think of challenges as opportunities and stressors as temporary problems, not disasters. Practice solving problems and asking others for help and guidance rather than complaining and letting stress build. Make goals and keep track of your progress. Make time for relaxation. Be optimistic. Believe in yourself. Be sure to breathe. And let a little stress motivate you into positive action to reach your goals.

 

Stressfree Living

Diet
Dietary Changes -This is the most important contributing factor to anxiety and should be taken by everyone. The diet you eat is the foundation of all healing paths. It must be in place for the other methods to be effective. Your results with nutritional supplements will be minimal and short-term if the diet is not changed.

Removing sugar alone often produces drastic improvement in anxiety levels, as well as all the junk food pumped full of additives preservatives and white flour. I, personally overcome chronic anxiety attacks almost instantly with the removal of sugar alone from the diet.

The diet should be organic, high in meat and low in carbs to replenish the brain and soothe the autonomic nervous system. I have found the Paleolithic diet to be the best diet for not only anxiety, but depression, and all other mental health issues, as well as health in general.

The reason the Paleolithic diet is the best natural remedy for anxiety is because it addresses numerous contributing factors at one time. It removes the foods and substances that disrupt neurotransmitters, hormones and the autonomic nervous system, it eliminates toxins, balances blood sugar, eliminates common allergens and sensitivities, discourages overgrowth of candida yeast and other unfriendly organisms and replenishes deficient nutrients. It is the diet you are genetically designed to eat.

Nutritional supplements
there are many nutritional supplements that may be helpful for anxiety, and these are often what people expect to find when searching for natural remedies for anxiety, but the ones that should be used varies from person to person depending on their unique circumstance, what nutritional deficiencies they have and which neurotransmitters are out of balance.

So random supplementation is not always the best way to go. For example, one person may be deficient in folic acid, while another is deficient in magnesium and yet another it is B6, all of which can result in chronic anxiety.

Common deficiencies in people with anxiety disorders include methionine, B12, folic acid, magnesium, tryptophan, glutamine, fatty acids, iron, zinc, B6 and manganese. However there are many other possibilities. The best way to identify which nutrients you need is with nutritional testing.

Environment
Environmental clean-up – the environment you live in should be as free as possible from the environmental toxins that disrupt neurotransmitters and thrust one into a state of fight or flight, by practicing a green lifestyle. Avoid the pesticides, air fresheners, colognes and perfume and switch over to non-toxic and environmentally friendly cleaning products and personal care items.

Lifestyle
Lifestyle changes – reduce stress and practice a variety of stress reduction exercises like mindfulness, meditation, deep breathing exercises, mild exercise, yoga and spending time with nature that reduce norepinephrine and increase the opposing neurotransmitters serotonin, dopamine and endorphins.

Exercise

 

Because of the widespread damage stress can cause, it’s important to know your own limit. But just how much stress is “too much” differs from person to person. Some people roll with the punches, while others crumble at the slightest obstacle or frustration. Some people even seem to thrive on the excitement and challenge of a high-stress lifestyle.
Your ability to tolerate stress depends on many factors, including the quality of your relationships, your general outlook on life, your emotional intelligence, and genetics.
Things that influence your stress tolerance level
§ Your support network – A strong network of supportive friends and family members is an enormous buffer against life’s stressors. On the flip side, the more lonely and isolated you are, the greater your vulnerability to stress.
§ Your sense of control – If you have confidence in yourself and your ability to influence events and persevere through challenges, it’s easier to take stress in stride. People who are vulnerable to stress tend to feel like things are out of their control.
§ Your attitude and outlook – Stress-hardy people have an optimistic attitude. They tend to embrace challenges, have a strong sense of humor, accept that change is a part of life, and believe in a higher power or purpose.
§ Your ability to deal with your emotions – You’re extremely vulnerable to stress if you don’t know how to calm and soothe yourself when you’re feeling sad, angry, or afraid. The ability to bring your emotions into balance helps you bounce back from adversity.
§ Your knowledge and preparation – The more you know about a stressful situation, including how long it will last and what to expect, the easier it is to cope. For example, if you go into surgery with a realistic picture of what to expect post-op, a painful recovery will be less traumatic than if you were expecting to bounce back immediately.
Am I in control of stress or is stress controlling me?
§ When I feel agitated, do I know how to quickly calm and soothe myself?
§ Can I easily let go of my anger?
§ Can I turn to others at work to help me calm down and feel better?
§ When I come home at night, do I walk in the door feeling alert and relaxed?
§ Am I seldom distracted or moody?
§ Am I able to recognize upsets that others seem to be experiencing?
§ Do I easily turn to friends or family members for a calming influence?
§ When my energy is low, do I know how to boost it?