Stress and Mental Health

Work-Life Balance - Forming Healthy Habits

A habit is an action or series of actions that we perform in a subconscious manner. We don't have to consciously think about doing these things, they seem to happen on their own. Habits can be good or bad, depending on how they enhance our quality of life, or detract from it.

Tips for Reducing Stress While Driving

Do you find yourself gripping the steering wheel so hard it seems like you'll leave indentations? When you get home is your neck and back so stiff they actually hurt? Does your heart pound when someone comes screaming up behind you and doesn't slow down until they're almost on top of you, and then honks their horn because you're in their way? Do you dread the morning and evening commute? These are signs that you're stressed to the limit and in need of relief. If it continues you could be in for a more serious problem--uncontrolled stress can lead to asthma, fatigue, hypertension, insomnia or a number of other diseases. If any of this sounds like you, it's time to find a way to reduce your stress level while driving. The following tips may help. Get Enough Sleep Probably the most useful tool in reducing stress is to make sure you get enough sleep.

  • -Being well rested can help you deal with the idiocy of other drivers.
  • -Not having to worry about being groggy on top of the usual stress of the commute will help you concentrate on your driving and not be overly concerned about what other people 'might' do.
  • -Getting enough sleep will help you be vigilant, but relaxed. You will be able to pay attention to what goes on around you without trying to 'drive' the other person's car.

Leave Early Make sure you have everything you'll need for the day in a place where you can simply pick it up and leave. If you have to spend 15 or 20 minutes searching for your briefcase or car keys you're already raising your stress level before you even leave the house. Give yourself extra time to get to work. Leaving early so you don't have to worry about a few minutes delay along the way will help you stay relatively stress free. Get Comfortable Being comfortable is extremely important. It will help you keep your mind on your driving and not become agitated over every little thing. Consider the following ideas:

  • -If it's cold outside make sure the car is warm and comfortable before leaving the driveway. If it's hot, turn on the air conditioning.
  • -Make sure your mirrors, seat and seat belt are adjusted so you don't have to be fooling with them while driving. The more relaxed you are before you actually hit the stressful part of the drive the easier it will be for you to handle a traffic jam or being cut off for the zillionth time.
  • -Wear clothes that are loose fitting, not tight and constricting. Throw your suit jacket in the back seat and put it on when you arrive at the office.
  • -Listen to music that soothes you, and leave the cell phone alone.
  • -Whatever stresses you the most inside your own vehicle, like not being able to reach your change for the toll booth, should be dealt with in advance. You and your vehicle are the only part of your stressful commute you can actually control. It's the cumulative effect of small things during the commute that cause your stress. Concentrate on changing the little things, the minutia you can do something about.

Change Your Schedule If possible rearrange your calendar once in a while to avoid the brunt of rush hour traffic. It may help to try and change your work schedule so you can work a few hours at home and leave after most of the traffic has cleared out. If that's not possible try going in early and relaxing for a few minutes before work. You'll beat the traffic and most likely brighten up your entire day. After work take time to catch up on personal errands that may be close to the office. It'll allow traffic to thin out and make the drive home more pleasurable. Stay Positive It may sound trite, but the single most important thing you could do to reduce stress while driving is to make the decision to not let the little things bother you. There is power in positive thinking.

Read More…

PTSD & Applied Kinesiology Techniques to Help

Post-traumatic stress disorder (PTSD) is a type of anxiety disorder that’s triggered by a traumatic event; sufferers may have the following symptoms of nightmares, insomnia, flashbacks, rage, emotional numbing, hypervigiliance, hyperarousal, depression, anxiety, intrusive thoughts and avoidance.

There are a number of techniques that can help the PSTD patient cope better w/ their stresses and there are even techniques that the patient can practice at home.

 The first one involves the adrenal glands, an organ involved in our sympathetic reflex or “the fight or flight reaction” Continuous stress can cause the adrenals not to function optimally; symptoms can include fatigue, insomnia, depression brain fog, etc. if the adrenals are involved, then the PTSD patient might present w/ weak Sartorius muscle, a craving for salty foods, blood pressure that drops upon sudden standing or their pupils may have a sluggish reaction to light.

 Help for the adrenals involves stimulation of the neurolymphatics and neurovascular points associated w/ the Sartorius muscle and it’s link via the Chinese meridian system to the adrenals. This is a technique that the patient can do at home.

 Another muscle to look at is the Pectoralis Clav. Major that is associated to the stomach via the Chinese meridian system. We know that anxiety and stress being a predisposing factor in stomach dysfunction raging form “butterflies” in the stomach, to a gastric ulcer to emotional chest pain.

 The patient’s Pectoralis muscle would be tested while recalling a traumatic event If the muscle tests weak, then the doctor contacts the emotional neurovascular reflex pt until a synchronous pulse is felt bilaterally. Then the patient again recalls the traumatic event and the pectorals are re-tested. If the pectorals test strong, then the emotional recall is lessened in its ability to affect the patient. And the patient is taught to do the reflex work at home.

 Another technique involves negating a patient’s self-sabotaging behavior. We have the patient speak a positive statement such as “I want to be healthy” and if that statement causes any muscle to be weak then we know that there is a conflict in the mind-body connection. We then have the patient say the positive phase again while holding either points on the Small Intestine meridian; the point used is the one that allows the previously weak muscle to test strong. An acu-aid is placed on the point and the patient instructed to tap the point if they feel their symptoms creeping up on them.

 Another technique is the Temporal Tap which works as an auto-suggestion. The patient is taught to tap the temporo-sphenoidal line on the side of his head while inputting a negative statement such as “I have no need to yell.” on the right side  And then the patient inputs a positive statement such “I will be calm”.

 This technique works wonders for insomnia.

 Another technique involves holding acupuncture points while the patient thinks about his fears or anger or anxiety and we observe if that “causes a muscle to go weak; meridians associated w/ fear may be the kidney/bladder meridian or the stomach or the liver/gall bladder for anger issues. Then the patient (or the doctor) taps the beginning and end point of the meridian involved and the muscle is re-tested as the patient thinks again about his problem. A positive outcome would be a strong muscle test and the patient feeling that his fear has lessened

As you see with testing by a doctor using applied kinesiology, the patient can actively take a role in becoming healthier, more calm, more social. etc

Read More…

How to Deal Effectively With Anxiety

Every human feels anxiety on occasion; it is a part of life. All of us know what it is like to feel worry, nervousness, fear, and concern. We feel nervous when we have to give a speech, go for a job interview, or walk into our boss's office for the annual performance appraisal.

Visualization Techniques For Stress Relief

There is one very powerful tool that you can use for relaxation and stress relief - your own imagination. When it's guided by visualization, your imagination can be one of the best methods to conquer stress. If you are not convinced that your imagination has a tremendous effect over how you feel, try this simple exercise.

Job Stress And How To Cope With It

Generally, job stress is referred to as challenges on the work front, but the concept of work related stress is entirely different from challenges. A challenge motivates an employee to learn and master new skills whereas job stress depletes the energy as well as the enthusiasm to work. There could be a number of signs of job stress such as lack of proper sleep, loss of concentration, anxiety, depression and even physical illness.

Migraine symptoms during pregnancy

 Headaches as well as other symptoms are expected during pregnancy. These symptoms are mostly associated with different hormonal changes. However, among all the symptoms that a pregnant woman could experience, a migraine headache will surely keep her up all night. This article will answer questions about the migraine symptoms during pregnancy.

Why does a woman experience migraine during pregnancy?

Basically, a migraine is caused by the alternate constricting and dilating activities of the blood vessels in the head. Because a pregnant woman’s blood volume increases due to the high blood demand of the growing fetus, placenta, and as preparation for blood loss during childbirth, her blood vessels dilate causing migraine.

How can I treat pregnancy-related migraines?

You may take over-the-counter Acetaminophen as directed in the label. However, it is still best to consult your doctor before trying any medications.

Could my abrupt weight gain cause the migraine?

Some studies suggest that women who kept their weight within the normal pregnancy range have less chance of pregnancy-related migraines compared to women who have gone beyond the limits.

Although fat deposits are expected during pregnancy, make sure that your weight is still within acceptable range. Gaining too much fat deposits could suppress blood vessels causing it to constrict, thus blood flow to the brain is diminished causing migraine.

What are non-pharmaceutical methods that I can use/do to treat/avoid migraines during pregnancy? 

  • Avoid starving and white sugar

Low Blood sugar levels can usually result to headaches. Make sure that you have constant supply of energy by eating small, frequent meals. However, you must avoid white sugar because it causes your blood sugar level to spike and crash 

  • Perform light exercises

According to health experts, regular exercise helps reduce the intensity and frequency of migraines because it can reduce stress that usually causes tension headaches. In addition to that, regular workouts help you manage your weight which could also help in reducing the incidences of pregnancy-related migraines. 

  • Engage in relaxation techniques 

Since stress triggers migraine, engaging into activities that helps you relax could greatly reduce its occurrence. Activities like meditation, aromatherapy massage, and yoga are highly recommended ways to relax and be energized

Read More…


Scroll to Top