Tag Archive for stress

Foods That Fight Stress and Fatigue

Everyone experiences some stress in their life and know very little about the ramifications. A little stress is good for you—it’s necessary keep you alert and alive. Unrelenting crisis, chronic stress and the never-ending sagas that keep you up at night and your stomach in knots, damage your brain and body. Stress makes you tired, fatigued and foggy. Your brain doesn’t work like it should and your body is in a chronic state of exhaustion. The effects are nothing short of deadly. Effects of chronic stress are linked to heart disease, depression, cancer and other mental and physical ailments. There are natural ways to reduce stress in your life and the lives of your family.  » Read more..

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Stress, Adrenal Support and Neurotransmitters: Information YOU Need to Know

By Emily Roberts MA, LPC

AMR-Rev NutBotan for StressAdrenSupport » Read more..

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Running on Empty: Stress and Women

 By Emily Roberts MA, LPC

Adults today are more frazzled and overwhelmed than ever before.  For many of us, being stressed has become a way of life; managing a hectic schedule, meeting deadlines at work, striving to be the perfect parent and partner, or dealing with increased financial woes,  all of these daily stressors can have a negative affect on our health.

Dr. Robert Leahy, the director of The American Institute for Cognitive Therapy, and author of The Worry Cure, reports that women today “have the same anxiety level as a psychiatric patient did in the 1950s”.  Wow Ladies…what are we doing to ourselves?

This is extremely worrisome for women.  Not only can in contribute to the onset of mental and physical disorders, but it can cause hormonal and immune system imbalances. 

They longer we run on “low”, the more of our neurotransmitters we burn through.  Our excitatory neurotransmitters, those that allow us to meet deadlines, bake 3 dozen cookies for the bake sale, and read your child a bedtimes story (all in the same night), are harder to access. The longer they are activated without downtime the more likely they are to become depleted. Depletion can cause burn out, depression, anxiety, and chronic fatigue. Compare this to a car that’s running on empty, you can’t drive it forever, you need to stop and refill your gas tank…you get the analogy.

Now, I am not trying to stress you out even more, but it is imperative to look at your life and where your daily stressors come from. Your demanding boss, that obnoxious PTA mom who is always delegating her tasks to you, paying bills, or the high expectations you put on yourself; once these are identified take action to reduce their impact on your life.  Talk to your boss about setting up expectations she has for you or making more reasonable deadlines; set up a coffee date with the PTA mom to ask how you and she can work together (or avoid her all together); set up your bank account to pay bills automatically, you won’t even think about them. If you find that you are putting more pressure on yourself than the world is demeaning of you, and it’s more than you can handle it may be beneficial to seek out professional help.

Here are some other ways to manage and reduce stress:

  • One of the best ways to reduce stress is to get it out. Write in a journal, talk to a good friend, and make a to-do list.  The act of writing worries down is shown to automatically reduce stress and improve your memory.
  • Boost your immune system and fight stress with good food and supplements.
    • Find a good immunity complex at your local Whole Foods or Trader Joes, containing high amounts of Vitamins B, C, and D; these are the first vitamins to deplete when you are getting sick or running on empty.
    • Make good fats a staple in your diet. Supplement with an Omega 3 fatty acids, such as a fish oil containing DHA and EPA.  These fats that contribute to well-being, healthy skin and nails, and boost your immune system.
  • Eat to fight stress; don’t overload on carbohydrates and make sure your eating enough protein.  Protein is the precursor to the neurotransmitter serotonin (aka the feel good neurotransmitter). 
  • Delegate tasks, instead of taking things on that you don’t have time for ask for help. Recruit a co-worker to help with a project or your partner to help with cooking dinner or taking your place in the carpool when you’re overwhelmed.
  • Exercise is a great way to reduce stress; it releases endorphins in your body to make you feel good, plus it temporarily increases your energy. Try an afternoon jog rather that that cup of coffee, or go for a walk with a friend rather than catching up on the phone.
  • Practice relaxation techniques. Therapists swear by combining deep breathing with visual imagery, to even there most anxious patients.  It increases oxygen to your brain; physiologically calming you down and allowing you to move on quickly to the next task, without getting overwhelmed. 

If you are stressed, often times your family and friends can feel it too. Get a handle on it now, before it takes over your life.

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The PTSD Brain

By Emily Roberts, MA, LPC

There has been a recent buzz in the media regarding Posttraumatic Stress Disorder (PTSD) and Iraq veterans. Although anyone who has suffered from a trauma knows, PTSD has been around since the dawn of time (watching your caveman buddy get eaten by a Saber Tooth tiger).  However, it was not recognised by the American Psychological Association until the 1980′s. The media attention and those brave soldiers who speak out about suffering from the disorder, are allowing more soldiers to get help and making it let stigmatized to do so.  

The incidence of PTSD is on the rise as two wars drag on. In April, a Rand Corp. study concluded that 1 out of almost every 5 military service members on combat tours — about 300,000 so far — returns home with symptoms of PTSD or major depression. “Anyone who goes through multiple deployments is going to be affected,” says Dr. Matthew Friedman, director of the U.S. Department of Veterans Affairs’ National Center for PTSD. But nearly half of these cases, according to the Rand study, go untreated because of the stigma that the military and civil society attach to mental disorders.
This expert is from  TIME Magazine’s eye-opening article “How One Army Town Copes with Posttramatic Stress” by Tim McGirk. He talks about the rise in suicides and homicidal behavior due to untreated symptoms.  Colorado Springs, AKA Army Town, has the highest suicide rate in the country! This is not ironic, it is also the home to many soldiers who have just come back from war.
 Click Here to read the article in its entirety. 

Daniel Amen, M.D., author of Change Your Brain Change Your Life, who has made brain imagining through of SPECT scans available to the public, has hundreds of brain scans from PTSD brains.  There is a significant difference in looking at the scan, and for many out there seeing the effect trauma has on their brain, may be enough to get them to seek out therapeutic interventions.  His recent blog post follows an Army Snipers battle with PTSD and how changing his brain chemistry helped to relieve him of daunting symptoms http://www.huffingtonpost.com/daniel-amen-md/changing-the-brain-of-an_b_666631.html

The good news is that the brain CAN change, and PTSD symptoms can be reversible.  One has to be willing to seek out treatment for symptoms.  We know that brain chemistry imbalances are treatable through amino acid therapy, pharmacology, talk-therapy, and specialized approaches such as EMDR, EFT, and many others.  If you or someone you know is suffering from these symptoms share the articles listed, it may help normalize their experience and allow them to get well.

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