SURVIVING TO THRIVING Using Your Personal Stress Toolbox to Manage Your Physical and Emotional Health
The Manifestation of Stress Blood pressure rises Breathing becomes more rapid Digestive system slows down Heart rate (pulse) rises Immune system becomes compromised Muscles become tense Heightened state of alertness = poor sleep
Survey Says Sleep Digestion Eating Better/Weight Management Stress Work/Life Balance Pain/Musculoskeletal Health
Unlock Your Why Rather than stressing about all the changes that you NEED to make in your health, focus instead on: How do you want to feel? More energetic, Less anxious. What can you do when you make these changes? IE. Have more energy to play with your kids/grandkids. What do you love to do and perhaps can t do now?
Practical Tools to Help You Decrease Stress Improved Sleep Habits Decrease Pain Improve Digestion & Weight Management Make Healthier Lifestyle Choices
What are you focusing all your attention on?
Are You Listening To Your Body?
The Cortisol Connection MENTAL HEALTH PAIN DIGESTIVE HEALTH SLEEP QUALITY CORTISOL WEIGHT MANAGEMENT STRESS
The Cortisol Connection MENTAL HEALTH PAIN DIGESTIVE HEALTH SLEEP QUALITY CORTISOL WEIGHT MANAGEMENT STRESS FINANCIAL
The Cortisol Connection MENTAL HEALTH PAIN DIGESTIVE HEALTH SLEEP QUALITY CORTISOL WEIGHT MANAGEMENT STRESS ENVIRONMENTAL/FOOD SUPPLY (TOXINS) FINANCIAL
The Cortisol Connection MENTAL HEALTH PAIN DIGESTIVE HEALTH SLEEP QUALITY CORTISOL WEIGHT MANAGEMENT STRESS MENTAL ENVIRONMENTAL/FOOD SUPPLY (TOXINS) FINANCIAL
The Cortisol Connection MENTAL HEALTH PAIN DIGESTIVE HEALTH SLEEP QUALITY CORTISOL WEIGHT MANAGEMENT STRESS PHYSICAL MENTAL ENVIRONMENTAL/FOOD SUPPLY (TOXINS) FINANCIAL
The Cortisol Connection MENTAL HEALTH PAIN DIGESTIVE HEALTH SLEEP QUALITY CORTISOL WEIGHT MANAGEMENT STRESS PHYSICAL MENTAL ENVIRONMENTAL/FOOD SUPPLY (TOXINS) FINANCIAL
What s Keeping You Up At Night?
What s Keeping You Awake In research from Statistics Canada: Almost half of Canadians say they cut back on their sleep when they need more time, roughly by 12 minutes. In a survey conducted by Tylenol Nighttime Sleep Centre: 1 in 4 Canadians call in sick to catch up on sleep. 6 in 10 Canadians say they feel tired most of the time. 31% reported that temperature impacted quality of sleep. 46% reported that pain impacted quality of sleep. 29% reported that work stress impacted quality of sleep.
Signs That Sleep Disruption Is Caused By Stress 1) Difficulty falling off to sleep because of 'mind chatter' 2) Awakening between 2-4am (adrenal fatigue) 3) Early morning sudden awakening with heart racing/pounding
Your Personal Stress Toolbox
Top 4 Hormonal Tricks To A Better Sleep 1) Magnesium glycinate commonly depleted with stress 2) Melatonin can deplete with stress and is particularly important for shift workers 3) Essential oils as part of your bedtime routine 4) Turn off your cell phone and WiFi reception overnight
Your Personal Stress Toolbox
Magnesium Glycinate In fact it is known to help our bodies relax because it can: Reduce the affects of stress and anxiety Relax muscles Calm the nervous system Not getting enough magnesium in your daily diet can cause you to: Feel agitated all night long Wake up frequently Sleep less deeply Magnesium Click here to see the magnesium I take that helps me sleep
Say No To Caffeine Rethink Your Drink! Cup of Calm This blend of relaxing herbs like passionflower, chamomile, lavender and catnip will help bring some tranquility to your day (or night). These herbs are called nervines because of their ability to have a beneficial effect on your nervous system. Nighty Night Night time sleep aid with passionflower and hops.
Say No To Caffeine Rethink Your Drink! Some people can t tell the difference between hunger and unpleasant internal states like stress. Staying hydrated is a crucial component to your overall health. AMPED Hydrate is one of a few sugar-free and caffeine free options to increase energy and hydration.
Lavender Essential Oil Reduces anxiety and emotional stress Heals burns and wounds Improves sleep Restores skin complexion and reduces acne Slows aging with powerful antioxidants Improves eczema and psoriasis Alleviates headaches
Digestion & Weight Management
The Science Behind Intermittent Fasting Research by Skidmore College exercise scientist Paul Arciero has found: That a balanced, protein-pacing, low-calorie diet that includes intermittent fasting not only achieves long-term weight loss, but also helps release toxins in the form of PCBs from the body fat stores, in addition to enhancing heart health and reducing oxidative stress. Your human growth hormone increases by 1000% with a day of fasting. Source: Science Daily, January 11, 2017
Tracking Your Toxic Load www.ewg.org
Effective Ways to Detox CONTROL CALORIES ENERGIZE THE MUSCLES IMPROVE SKIN HEALTH TAKE YOUR BODY WEIGHT AND DIVIDE BY 2 = OUNCES PER DAY AT REST ELIMINATE BODY TOXINS SUPPORT KIDNEY & LIVER FUNCTION
Your Personal Stress Toolbox
Pain!
Trigger Points Taut Band of Muscle Decreased Blood Flow Causing Local & Referral Pain Decreased Range of Motion
Sternocleidomastoid Sternal Head Clavicular Head
Pain? Serve Up Some Relief
Pain In The Neck? Anterior Neck Stretch Posterior Neck Stretch
Stretch at Your Desk!
Sitting Disease Coined by the scientific community and is commonly used when referring to metabolic syndrome and the ill-effects of an overly sedentary lifestyle. Visit the virtual toolbox to read more on this topic! Source: Mayo Clinic, September 4, 2015
Kick The Sit
Drug-Free, Over the Counter, All Natural Pain Relief
The Dolphin: It s Not A TENS Machine The Dolphin delivers needleless acupuncture with microcurrent which helps to: Shift the autonomic nervous system from sympathetic overdrive to parasympathetic Reduce pain. Reduce inflammation.
Your Personal Stress Toolbox
What s In Your Head? Each person has an average of 60,000 thoughts a day! That s one thought per second in every waking hour! Amazingly, 95 percent are the same thoughts repeated every day. On average, 80 percent of those habitual thoughts are negative. This served us well in fact, it was critical for survival when we were foraging for food centuries ago, paying close attention to anything that might place us in danger, like a saber-toothed tiger. We even have a name for this type of thinking negativity bias and it s not a great prescription for happiness.
Negativity Bias Also known as the negativity effect, refers to the notion that, even when of equal intensity, things of a more negative nature have a greater effect on one's psychological state and processes than do neutral or positive things. In other words, something very positive will generally have less of an impact on a person's behavior and cognition than something equally emotional but negative. The negativity bias has been investigated within many different domains, including the formation of impressions and general evaluations; attention, learning, and memory; and decision-making and risk considerations.
The Attitude of Gratitude will determine your Latitude! Visit the virtual toolbox to view the video An Experiment in Gratitude: The Science of Happiness
Your Personal Stress Toolbox
Visit our virtual toolbox to download your free stress reduction mindfulness meditation: mystresstoolbox.com
Margaret Wallis-Duffy and the WOW Team mwallis@wallisforwellness.com wallis4wellness wallisforwellness youtube.com/wallisonwellness Stay connected! Join our community!