Stress

The "Cross Training" Support Program ® was developed by Andrew Pacholyk, MS, L.Ac as a multi-layered health system for healing. This great resource is for those looking for a sensible and rational easy-to-use guide to the best researched alternative therapies. Developed and referenced from the foremost experts on nutrition, herbs, acupuncture, exercise, homeopathy, healing touch and the metaphysical arts, this program allows one to use an "across the board" methods in health and healing.

The following maladies are all situations that can be helped with Aromatherapy, Herbal Medicine, Acupuncture, Exercise, Nutrition and Lifestyle Changes, Crystals and/or Homeopathy. These "Complementary Therapies" are the 'cross training program' of Alternative Medicine and is only a jumping point in the healing process. You may access other modalities at the menu bar to the left.

*Disclaimer: This information is not intended to be a substitute for professional medical advice. You should not use this information to diagnose or treat a health problem or disease without consulting with a qualified healthcare provider. Please consult your healthcare provider with any questions or concerns you may have regarding your condition. The information provided is for educational purposes only and is not intended as diagnosis, treatment, or prescription of any kind. The decision to use, or not to use, any information is the sole responsibility of the reader.

Stress

See also acupuncture, anger, anxiety, depression, candle therapy, color therapy, exercise, infertility, massage therapy, meditation, music therapy, pain management, yoga therapy.

Chronic, long term stress can kill you. It is the underlying factor which can undermined any one suffering from an illness, fear, or just plain insecurity. The mind and body altercation brought on by our own self affliction. Anxiety is a vague, uncomfortable feeling of fear, dread or danger from an unknown source. Stress in our lives usually have a known cause. A certain amount of stress is normal and helps improve our performance and allows people to avoid dangerous situations. Stress related symptoms also include a feeling that something undesirable is about to happen, dry mouth, swallowing difficulty, hoarseness, rapid breathing and heart palpitations, twitching or trembling, muscle tension, headaches, backaches, sweating, difficulty in concentrating, dizziness or faintness. Nausea, diarrhea, weight loss, sleeplessness, irritability, fatigue, nightmares, memory problems and sexual impotence, can all be brought on by stress. In fact, stress is often the most prevalent, underlying factor of all disease.

The single most important point you can make about stress is that in most cases it's not what's out there that's the problem, it's how you react to it. How you react is determined by how you perceive a particular stress.

This is the key to dealing with stress: Identify causes of stress in your life and removing yourself from it! Remember: stress starts with one negative thought that grows, manifests and multiplies. Stress manifests physically, but the cause is one negative thought that compounds into a belief, which creates a discomfort in our life, which becomes disease.

Start compounding one positive thought and then another and then another!

Be sure to share your thoughts and feelings about your stressful situation.

The Chinese word for crisis is "weiji" . Two characters that separately mean danger and opportunity. Every problem we encounter in life can be viewed that way. It is a chance to show that we can handle it.

Changing the way you think, can change a life of stress and discomfort to a life of challenge and excitement. Thinking about a success or a past achievement is excellent when you're feeling uncertain and stress. You are instantly reminded that you've achieved before, and there's no reason you shouldn't achieve this time.

Positive affirmations. You should have a list of affirmations ready that you can start repeating when you feel stressed. They don't have to be complicated. Just saying aloud "I can handle this" to yourself or "I know exactly what I am doing" will work. It pulls you away from the animal reflex to stress, the quick breathing, the cold hands and toward the reasoned response, the intellect, the part of you that really can handle it. It's necessary to think these thoughts consciously because doing so automatically changes the mind-set that's producing the stress. If you're reciting an affirmation, you're not thinking about whatever bothers you.

Andrew's Top Stress Remedies

Calm Tea Stress Relief Ashwagandha Ginseng Tea

A Few of My Favorite Things

Ease Mind/Calm Spirit Guna Stress Valerian, Hops, Catnip, Chamomile, Passion Chill Out, Night Cap

Managing Your Stress

We can learn to manage stress. Start with these tips:

*Keep a positive attitude with positive affirmations. "I have time for everything today"!

*Accept that there are events that you cannot control.

*Be assertive instead of aggressive. "Assert" your feelings, opinions, or beliefs instead of becoming angry, defensive, or passive.

*Learn and practice relaxation techniques..

*Exercise regularly. Your body can fight stress better when it is fit.

*Eat healthy, well-balanced meals.

*Get enough rest and sleep. Your body needs time to recover from
stressful events.

*Don't rely on alcohol or drugs to reduce stress.

*Seek out social support.

*Learn to manage your time more effectively.

Holiday Stress:

Holiday stress and/or mild depression can be a problem for anybody! The dark winter months or the nostalgia of the holidays can all lend themselves to "the blues". Here is a very helpful article!

Post Traumatic Stress Syndrome

Post Traumatic Stress Syndrome (PTSS) or Disorder (PTSD) is a psychiatric disorder that can occur following the experience or witnessing of life-threatening events such as military combat, natural disasters, terrorist incidents, serious accidents, or violent personal assaults like rape. People who suffer from PTSD often relive the experience through nightmares and flashbacks, have difficulty sleeping, and feel detached or estranged, and these symptoms can be severe enough and last long enough to significantly impair the person's daily life.

PTSD is marked by clear biological changes as well as psychological symptoms. PTSD is complicated by the fact that it frequently occurs in conjunction with related disorders such as depression, substance abuse, problems of memory and cognition, and other problems of physical and mental health. The disorder is also associated with impairment of the person's ability to function in social or family life, including occupational instability, marital problems and divorces, family discord, and difficulties in parenting.

Learn more about this disorder here.

Holmes-Rahe Stress Test:

The Holmes-Rahe Scale is a stress test scale developed to rate the amount of stress in a person's life. The test is a general tale of the stressors that make up tension in one's life. Take the test and see how you rate. We will discuss Stress Reduction techniques this week.

The Holmes-Rahe Scale

Chemical

Sugar consumption, average daily
(1 point per 5 teaspoons)
Sweet roll, piece of pie 1 point each
Coke or any regular can of soda 2 points each
Use white flour(white bread, pastries, pasta, rice) 5pts
Banana split, commercial milk shake 5 points each
Caffeine consumption, average daily
Coffee 1/2 point each cup
Tea 1/2 point each cup
Cola drink 1 point each
2 Aspirin or APC tabs 1/2 point per dose
Caffeine Benzoate tablets (NoDoz, Vivarin) 2 points
Diet soda 1/2 point each can or bottle

Nicotine
3-10 cigarettes/ day 5 points
11-20 cigarettes/ day 10 points
21-30 cigarettes/ day 15 points
31-40 cigarettes/ day 20 points
over 40 cigarettes/ day 25 points
Cigar(s)/ day 1point each
Pipeful tobacco/ day 1 point each
Exposed to cigarette smoke more than 1hr/ day 5 points

Water drunk
Chlorinated 2 points
Chlorinated and fluoridated 5 points

Drugs
Antidepressants 1 point
Tranquilizers 3 points
Sleeping pills 3 points
Narcotics 5 points
Other pain relievers 3 points

Alcohol
1 oz. whiskey, gin, vodka, etc. 2 points each
Beer 2 points each
4-6 oz. glass of wine 2 points each

Salt
Little "added" salt, few salty foods 0 points
Moderate "added salt" and/ or salty foods 3 points
Heavy (regularly salt foods) salt user 10 points

Smog, Pollution
Live within 10 miles of city, of of 500,000 or more 10 points
Live within 10 miles of city, of 200,00 or more 5 points
Live within 10 miles of city, of 50,000 or more 2 points
Live on farm but use pesticides, herbicides, and chemical fertilizers 10 points

Physical Stress:
Do little active physical exercise (1 or 2 days/week) 15 points
No regular exercise 40 points
Adequate exercise, 3 days or more a week 0 points

Emotional Stress

Life Events (Caution, add these mean values separately) (During Past Year) Mean Value
1. Death of spouse (YES/NO) - 100
2. Divorce (YES/NO) - 73
3. Marital separation (YES/NO) - 65
4. Jail term (YES/NO) - 63
5. Death of a close family member (YES/NO) - 63
6. Personal injury or illness (YES/NO) - 53
7. Marriage (YES/NO) - 50
8. Fired at work (YES/NO) - 47
9. Marital reconciliation (YES/NO) - 45
10. Retirement (YES/NO) - 45
11. Change in health of family member (YES/NO) - 44
12. Pregnancy (YES/NO) - 40
13. Sex difficulties (YES/NO) - 39
14. Gain a new family member (YES/NO) - 39
15. Business readjustment (YES/NO) - 39
16. Change in financial state (YES/NO) - 38
17. Death of a close friend (YES/NO) - 37
18. Change to different line of work (YES/NO) - 36
19. Change in number of arguments with spouse (YES/NO) - 35
20. Mortgage over $10,000 (YES/NO) - 31
21. Forclosure of mortgage or loan (YES/NO) - 30
22. Change in responsibilities at work (YES/NO) - 29
23. Son or daughter leaving home (YES/NO) - 29
24. Trouble with in-laws (YES/NO)- 29
25. Outstanding personal achievement (YES/NO) - 28
26. Wife begin or stop work (YES/NO) - 26
27. Begin or end school (YES/NO) - 26
28. Change in living conditions (YES/NO) - 25
29. Revision of personal habits (YES/NO) - 24
30. Trouble with boss (YES/NO) - 23
31. Change in work hours or conditions (YES/NO) - 20
32. Change in residence (YES/NO) - 20
33. Change in schools (YES/NO) - 20
34. Change in recreation (YES/NO) - 19
35. Change in church activities (YES/NO) - 19
36. Change in social activities (YES/NO) - 18
37. Mortgage or loan less than $10,000 (YES/NO) - 17
38. Change in sleeping habits (YES/NO) - 16
29. Change in number of family get-togethers (YES/NO) - 15
40. Change in eating habits (YES/NO) - 15
41. Vacation (YES/NO) - 13
42. Christmas (YES/NO) - 12
43. Minor violations of the law (YES/NO) - 11

From the Holmes-Rahe Scale, compute life stress (according to mean value score):

Less than 160 points (mean value) 0 points
161 to 250 points (mean value) 5 points
251 to 350 points (mean value) 15 points
Over 350 points (mean value) 30 points

Sleep
Usually 7 or 8 hours 0 points
Less than 7 hours 3 points
More than 8 hours 2 points

Relaxation
Never relax except during sleep 10 points
Relax or meditate at least 20 min/ day 0 points

Work Stress
Sit most of day 3 points
"Blue collar" worker 3 points
Enjoy work 0 points
Mildly frustrated by job 1 point
Moderate frustrated by job 3 points
Very frustrated by job 5 points
Travel overnight more than 1 day per week 5 points
Work more than 50 hrs/ wk 2 points/ hr
Work varying shifts 10 points
Work night shift 5 points

Eat out
2-4 times/ week 3 points
5-10 times/ week 6 points
Over 10 times/ week 10 points

Weight
Over 10 pounds underweight 5 points
10 to 15 pounds overweight 5 points
16 to 25 pounds overweight 10 points
26 to 40 pounds overweight 25 points
More than 40 pounds overweight 40 points

Married Status
Married happily 0 points
Married, moderately unhappy 2 points
Married, very unhappy 5 points
Unmarried man over 30 5 points
Unmarried woman over 30 2 points

Television
For each hour over 1 per day 2 points
Usual Mood
Happy, well adjusted 0 points
Moderately angry, depressed or frustrated 10 points
Very angry, depressed or frustrated 20 points
Any other emotional social major stress, not mentioned above, you judge intensity 10 to 40 points

(Note: *Holmes-Rahe Scale* The score is an indication of the social stress of your life. While the Holmes-Rahe Scale is helpful for most people, it is a general indication rather than a specific measure. There are many people in high stress lifestyles, such as air traffic controllers and intensive care nurses, for whom the Holmes-Rahe scale would not provide an accurate assessment of their life stress.)

What Your Total Score Means...

If your score exceeds 25 points, you probably will feel better if you reduce your stress. For greater than 50 points, the need increases rapidly. Start with the highest score and work first to reverse that stressor, and so on and so on, reducing each stressor at a time.

Stress Relief With Energy Medicine When we experience stress, the sympathetic nervous system, which is the body's "fight or flight" response, becomes activated. This is our body's emergency response or preparedness system that springs into action whenever the body feels a threat. This action immediately triggers a hormonal response in the body releasing stress hormones such as adrenaline (also considered epinephrine) and cortisol. These flood the body in response to the threat. It tells us to either stand and attack (or fight) or that we should run (flight) from the danger. This fantastic ebook is absolutely full of amazing ways to reduce stress and anxiety in your life. Andrew has created this information in a workbook form so that it is fresh and timely everytime you read it. This ebook helps you work through stressful situations and allows you better understanding of the processes that repeat themselves and how we can conquer them in daily life. This 51 page book is a profound way to look at stress and the energetic emotional connections that hold us back and keep us from attaining our peace. Learn more about this incredible stress relieving ebook!

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Herbal Remedies

Chamomile German (Matricaria recutita), Roman (Chamaemelum nobile) Chamomile's medicinal properties range from skin inflammations to lightening hair to treating digestive problems. As a mild sedative, anti-inflammatory, and antibacterial, it improves digestion by relaxing the muscles throughout the gastrointestinal system and it can induce an overall sense of calm and well-being.

Valerian (Valeriana officinalis) Improves circulation and acts as a sedative. Good for relieving anxiety, fatigue, high blood pressure, insomnia, nervousness and stress. Helps ease the pain of irritable bowel syndrome, muscle and menstrual cramps, and pain, spasms and ulcers.

Rosehips (Rosa canina) If you leave the flower on your rosebush, the petals will fall off after it finishes blooming, and a small red fruit will form -- that is the rosehip. Rosehips form on any sort of rose shrub, even a hybrid tea or floribunda, but the hips most commonly used in foods and beverages are harvested from wild roses. Fresh rosehips are a source of vitamin C, which is how they got the reputation for being healthful.

Catnip leaf (Nepeta cataria) Catnip has always been used by people, for whom it is a mild, safe sedative. Catnip tea was a regular beverage in England before the introduction of tea from China. It is a traditional cold remedy. It also is traditionally used for upset stomach and children's ailments, such diarrhea, hysteria and nightmare. The essential oil in catnip contains a monoterpene similar to the valepotriates found in valerian, an even more widely renowned sedative. Animal studies (except those involving cats) have found it to increase sleep. The monoterpenes also help with coughs.

Hops flower (Humulus lupulus) Hops are high in the bitter principles humulone and lupulone. These are thought to be responsible for the appetite-stimulating properties of hops. Hops also contain about 1�3% volatile oils. Hops have been shown to have mild sedative properties. Many herbal preparations for insomnia combine hops with other sedative herbs, such as valerian, passion flower and scullcap. Hops have tonic, nervine, diuretic and anodyne properties. Their volatile oil produces sedative and soporific effects, and the Lupamaric acid or bitter principle is stomachic and tonic. For this reason Hops improve the appetite and promote sleep.

Skullcap (Scutellaria laterifolia) Skullcap relaxes states of nervous tension whilst at the same time renewing and revivifying the central nervous system. It has a specific use in the treatment of seizure and hysterical states as well as epilepsy. May be used in all exhausted or depressed conditions. Can be used with complete safety in the easing of pre-menstrual tension.

Passion flower (Passiflora incarnata) Passionflower is a mild tranquilizer made from a climbing native flower of the southeastern United States that also produces an edible fruit called the maypop. The whole plant is used to make tinctures and extracts. These are calming without being sedating and are a useful complement to programs of stress reduction, much safer than pharmaceutical tranquilizers. Take one dropperful of the tincture in a little warm water or two capsules of extract up to four times a day as needed.

Herbal Combinations and Formulas

Herbal tinctures are concentrated liquid extracts of the medicinal properties of herbs. Tinctures represent one of many different ways to prepare and use herbs. The terms tincture and extract are often used interchangeably.

Shake the tincture bottle well. As a dietary supplement, place 1 to 3 droppers ( under the tongue, or in juice or water as needed, 2-3 times a day.

Immunity Astragalus, Pau D'Arco, Suma, Dandelion root, Oatstraw, Kelp.

Chill Out Valerian, St. Johns Wort, Passion Flower, Scullcap, Blue Vervain.

Mood Support St. Johns Wort, Chamomille, Schizandra, Oatstraw, Avena Sativa.

Muscle Calm Wild Yam, Black Cohosh, Crampbark, Scullcap, Angelica, Peppermint, Turmeric.

Digest Aid Peppermint, Dill seed, Chamomille, Gentian, Fennel, Ginger, Parsley.

Nerve Strength Oatstraw, Black Cohosh, Scullcap, Avena Sativa, Pleurisy root, Catnip, Lobelia.

Herbal Teas

In a stainless steel pot, boil desired amount of water. The moment it boils turn the heat off. Add the following herbs in an infuser, muslin bag or tea ball for a single cup or add one-three teaspoons of herbs per cup for larger amounts. Allow the herbs to infuse for up to 5 minutes. Drink 3-4 cups a day. For flavor-add lemon and sweeten with Stevia or organic honey. These herbs are helpful for gently cleanses, purifying, detoxing, anti-inflammatory. This powerful formula will help remove accumulated toxins in the body. Strong antioxidant, cleanses the colon and stimulates circulation.

Immune Builder Tea- When taken on a regular basis, this tea helps to build and strengthen the immune system. Astrugalus, Echinacea, Hawthorne, Peppermint, Spearmint.

Calm Tea - Reduces stress and helps to relax you. Improves circulation and acts as a sedative. Reduces mucous from colds, muscle and menstrual cramps and helps with anxiety and stress. Chamomile, Rosehips, Catnip, Alfalfa, Skullcap, Fo-Ti, Hops, Vervain, Wild Lettuce, Passion Flower, Lemon Verbena.

Chamomile Tea- Age old remedy for calming and soothing the nerves. Works wonders on the digestive tract and tames stomach troubles and ulcer pain. Chamomile stems, flowers.

Sleepy Tea- Soothing blend of herbs for relaxing moments or right before bed. Helps in relieving stress and anxiety, indigestion, and insomnia. Kava Kava, Chamomile, Rosehips, Catnip, Alfalfa, Skullcap, Fo-Ti, Hops, Vervain, Wild Lettuce, Passion Flower, Lemon Verbena.

Aromatherapy Remedies

Aromatherapy is extremely helpful in this area! Reducing stress, anxiety, boost immunity, and relieve numerous conditions all caused by stress. Stress reduction is one of aromatherapy's specialties! Helpful, are Essential oils such as Bergamot, Chamomile, Rose, Lavender, Clary Sage, Jasmine, Ylang Ylang will relax you. Where as Basil, Geranium, Rosemary... will recharge, revitalize and stimulate you. Rosemary and Geranium oils also strengthen the adrenal glands, which are effected by stress.

Dilute essential oils with a carrier oil or add a few drops to a moisturizing lotion and massage into the skin for sore muscle treatments or stress release. Use anytime, especially before bed for calming and inducing sleep. Add a few drops to boiling water and lean over it with a towel for a steam facial, or diffuse to help ease tension and stress. Diffuse for balancing and help with calming down. Inhale the essential oils deeply as they diffuse into the air.

Baths, diffuser blends, inhalants, massage oils as well as, skin treatments, hair treatments and body treatments all allow you to pamper yourself while improving the condition of your body, your mental state, as well as, your emotional/spiritual well-being.

3 times a day, morning, noon and night, utilize these blends of essential oils:

Angel's Mist Stress Massage Oil Remedy Blend

Angel's Mist Stress Inhalant Essential Oil Remedy Blend

Angel's Mist Stress Bath Oil Remedy Blend

Angel's Mist Stress Diffuser Oil Remedy Blend

Angel's Mist Stress Free Perfume Oil Remedy Blend

Hydrotherapy

The mysterious and amazing healing power of water has been utilized for centuries. Water cleanses, refreshes and restores all life. We are always drawn to water. Be it a soothing fountain or majestic waterfall. Water is a carrier. It flows. It moves along the line of least resistance to find its way to the ocean where comes and goes in the ebb and flow of tides and waves. The appeal is inexplicable! We crave water, maybe because our bodies are made up of a large percent of it. Maybe beacuse we instinctively know how it can heal us.

Hydrotherapy is the use of water in any form, in the treatment of dis-ease. Hydrotherapy was used by the ancient Greek physicians. The use of baths for such purposes as well as for religious purification, personal cleanliness, and private or social relaxation dates from at least the time of ancient Greece. A German, Vincenz Priessnitz, popularized the use of spas in Germany and elsewhere in Europe, where they are still popular today.

Hydrotherapy has a number of uses. Warm water will relax spasm; thus, hydrotherapy has been useful in treating such conditions as muscular strains and sprains, muscular fatigue, and backache. Heat is often used in conjunction with massage or other manipulative or stimulative treatments, such as the whirlpool bath. Sitz baths (sitting in hot water) are effective in the treatment of many disorders. Water is also useful in physical therapy because patients who exercise in a buoyant medium can move weak parts of their bodies without contending with the strong force of gravity.

The neutral bath has a balancing effect on anxious or irritable people. Instructions for a neutral bath: Fill your bathtub with water slightly cooler than body temperature, around 94� to 97�F (You can check the temperature of the water with a regular thermometer.)

Take a soothing, relaxing bath. Fill the bath tub with hot water. As the tub fills with water add 2 spoons of Angel's Mist Deep Soak Sea Salts to the bath water. Soak for 15-20 minutes. As the water gets cool, replace the bath with warm water.

Nutritional Advise

Water is essential in any healing process. Distilled water is the best. 6-8 eight ounces glasses per day.

Stress is also compounded by poor nutrition. Diets high in sugar that contain too many sweets, refined foods, tobacco, alcohol and caffeine are all bad for your system. Stress depletes your body of Vitamins C,D,E , Calcium, Iron, Magnesium, Molybdenum, Potassium, Sulfur and Zinc.

During our busy schedules, it's easy to forget about a balanced diet by skipping meals or eating anything while on the run. Yet when your body doesn't get the balance of nutrients it needs, you may end up trying to do more with less energy.

Eat plenty of fresh vegetables, complexed carbs, whole grain, as well as, fruits, nuts, seeds and protein.

Set aside time to eat meals at a pace that allows you to taste and savor them. The 15 or 20 minutes it takes to put aside work and other distractions will more than compensated by a noticeable energy boost.

Enjoy quite time or peaceful music while you eat alone, or share some friendly company as you relax at mealtime.

Take a Multi-vitamin.

Stress can also increase a yearning for extra snacks and high-fat comfort foods. Snacks can be an important part of good eating, so don't force yourself to starve if you're hungry. But snacking when you�re not really hungry doesn't give you more energy. Sweet snacks can give you a short-term energy boost, but then can also leave you feeling worse later when your blood sugar drops.

When people are worn out from the stress of trying to do too much, they often turn to sugar, caffeine, or sweets to increase energy levels and help them function. Sweets and caffeine-containing products may be enjoyed occasionally if you like, but avoid using them throughout the day, or you may experience huge dips and surges in your energy levels. Avoid alcohol, excess caffeine, drug stimulants, processed foods, excess sugar and cigarettes.

A 15-minute catnap, walk around the block or stretching session will more likely give you renewed energy. Review you priorities and set aside enough time to get adequate sleep for the most dramatic effect on you energy levels. If you suspect your diet has a lot to do with your stress, see a nutritionist for help.

Add protein and carbohydrates to your diet: Incorporate protein into your diet. Protein helps to keep sugar levels stable. You can find protein in nuts, yogurt, beans, fish, chicken, tofu and lentils.

Seek out foods that are high in Omega-3 (a fish oil): This fish oil has been shown in many studies, to reduce your bad cholesterol levels and reduce plaque buildup in your blood. By reducing your bad cholesterol, you are helping your body to fight off stress and relieve anxiety, tension and even prevent heart disease! Fish that are high in Omega-3 are excellent ways to help your blood stream.

Folic Acid: Folic Acid (required for energy production) is considered brain food. The brain needs it to work properly. It helps to prevent anxiety and fatigue. Folic acid works best when combined with vitamin C, vitamin B6 and vitamin B12. Much research has indicated that a deficiency of folic acid may include depression, insomnia, anorexia, forgetfulness, hyperirritability, apathy, fatigue and anxiety. You can find Folic Acid in the following foods: Whole grain breads -Fortified cereals -Dried peas- Dried beans -Leafy vegetables- Fruit. Most multivitamin complexes contain folic acid.

GABA: GABA (Gamma Aminobutyric Acid) is an amino acid help reduce anxiety, allows rational decision making, promotes restful sleep and enhances workout recovery. It has also been shown to have similar effects as the benzodiazepine drugs. You will also feel more relaxed and notice that you are sleeping better. The recommended dose for GABA is 700-750 mg - 3 times daily - talk to a medical professional about using GABA.

Inosistol: has been shown in studies to have a positive effect in the calming of the symptoms of panic attacks and obsessive-compulsive disorder. Taking up to 4 grams daily - 3 times-a-day has shown to be beneficial.

Magnesium: The supplement magnesium has been found to aid in the management of anxiety symptoms. Taking 200-300 mg of magnesium 2 to 3 times daily has been shown to help.

Selenium: Selenium, an important antioxidant, is a trace mineral found in soil and food. It protects neurotransmitters. Deficiency in selenium has shown to have a negative impact on mood. It also helps to reduce bad cholesterol and keep the heart healthy. You can get much of your selenium from dietary sources such as: Alfalfa, fennel seed, ginseng, butter, garlic, liver, Brazil nuts, shellfish and other fishes. You can find it in sunflower seeds, yarrow, wheat germ and Brewer's yeast.

Vitamin B1: Vitamin B1 is also known as "thiamine." In many studies, B1 has shown to have positive effects on the nervous system and mental well being. Vitamin B1 is found in peas, soybeans, fortified breads, cereals, pasta, fish, pork, whole grains and dried beans. Prolonged intake of large amounts of alcohol depletes your body's supply of vitamin B1. Vitamin B3: (in the form niacinamide) has been tested in lab animals and seems to work in animals in the way that benzodiazepines such as Valium� have. *

Vitamin B6: Lack of Vitamin B6 has been known to cause anxiety and depression. The formation of certain brain chemicals from amino acids requires this vitamin. It affects the nervous system. The recommended Dietary Allowances for adults (25+ years) is 2.0 for men and 1.6 for women. The best sources of vitamin B6 are meats (particularly organ meats such as liver), whole grains and wheat germ.

Vitamin B12: Vitamin B12 is needed for energy, brain function and a healthy nervous system. It helps to combat depression, stabilize PMS and helps to protect against anemia and it may help fight cancer. The best food sources of Vitamin B12 are liver, kidney, oily fish, beef, pork lamb, cheese, eggs and milk.

Zinc: and essential mineral, has been found to have positive effects on the nervous system as well as helping to produce a calming effect. Most multivitamins contain zinc. Food sources for zinc are Oysters, meat, poultry, nuts, beans and dairy products.

Avoid Caffeine: Caffeine is something many people in America and Europe are used to bringing in their daily lives. Though many studies have shown that this addictive stimulant can help produce symptoms of anxiety, insomnia and the like. Caffeine is found in coffee, tea, chocolate, many sodas and even certain medications. Always ask your doctor about a medication before using it. Also, ask the doctor if there is an alternative medication if your medicine contains caffeine.

Reduce Processed and Refined Foods:

Processed food can rob your food of nutrients and vitamins that your body needs to fight off stress and promote good health. Try to buy whole foods, unprocessed foods and try and stay away from "instant" foods, preservatives, artificial flavors, saturated fat and MSG.

Reduce Sugar Intake:

Too much sugar can rob our body of essential nutrients. Yet don't be so fast as to replace the sugar with Stevia the natural sweetener from the Stevia plant. Artificial sweetener can also cause anxiety as well as other health concerns.

Reduce Alcohol Intake:

In small amounts, alcohol can be good for your heart but too much alcohol is not a good thing for your body and too large of an intake increases your body's need for extra vitamins. The body has a harder time using oxygen. As a result, you can become more sensitive to stress - which in turn can cause anxiety reactions. It can also cause depression.

Homeopathy

This medical system uses infinitesimal doses of natural substances to stimulate a person's immune system and body's natural defenses. Homeopathic remedies are named for the plant or animal ingredients they are made from. Homeopathy not only offers relief from temporary disorders but, can provide long term healing of a person due to its individual and "wholistic" approach. This often leads to a complete recovery from the dis-ease, as well as, providing an improved understanding of the patient's situation. This type of healing makes it easier and possible to avoid recurrence or relapses in the future and homeopathy stimulates the body's natural defense system by reestablishing normal immune system and cell functioning.

Stress:

Ignatia Amara if symptoms are nervous conditions, irritability, sleeping disorders, apprehension and fever .

Coffea Cruda if symptoms of insomnia are caused due to stress and mental activity.

Phosphoricum Acidum if symptoms of nervous tiredness, headaches, exhaustion from mental work.

Argentum nitricum This remedy can be helpful when anxiety develops before a big event: an exam, an important interview, a public appearance or social engagement. Dizziness and diarrhea may also be experienced. People who need this remedy are often enthusiastic and suggestible, with a tendency toward peculiar thoughts and impulses. They often crave sweets and salt (which usually make their symptoms worse).

Arsenicum album People who are deeply anxious about their health, and extremely concerned with order and security, often benefit from this remedy. Obsessive about small details and very neat, they may feel a desperate need to be in control of everything. Panic attacks often occur around midnight or the very early hours of the morning. The person may feel exhausted yet still be restless, fidgeting, pacing, and anxiously moving from place to place. These people may also have digestive problems or asthma attacks accompanied by anxiety.

Exercise

Exercise is what your body instinctively wants to do under stress: fight or flight, and it works. It burns off some of the stress chemicals tension produces. Therefore, a tired muscle is a relaxed muscle.

Regular exercise builds stamina that can help anyone battle stress. But even something as casual as a walk around the block can help you burn off some of the tension that you carrying around. Stretching is a great tension reducer. Stretch your chest for better breathing. The tense musculature of a person under stress can make breathing difficult and impaired breathing can aggravate the anxiety you already feel. To relax your breathing, roll your shoulders up and back, then relax. The first time, inhale deeply as they go back, exhale as they relax. Repeat four or five more times, then inhale deeply again. Repeat the entire sequence four times.

People under pressure have a tendency to clench their teeth. Dropping the jaw and rolling it helps make those muscles relax, and if you relax the muscles, you reduce the sensation of tension.

Of course, knowing that something's good for you doesn't make it any easier to actually do it. Most people in the general population don't engage in any regular physical activity or quit shortly after starting an exercise program. Depression and anxiety can make it even more difficult to get active. By its nature, depression means that you don't enjoy activities, that you're often fatigued or sedentary, that you just don't feel like it, that you lack motivation, or that you don't stick to treatment regimens very well.

You may have a hard enough time doing the dishes, showering or going to work. How can you possibly consider adding exercise to the mix?

Overcoming that inertia can be difficult. Another challenge is maintaining, or adhering to, an activity program. Setting realistic goals, doing some problem solving, and recognizing that exercise won't always be fun or easy can help.

Talk to your doctor. Although not all mental health professionals have adopted exercise as a part of their treatment regimen, talk to your doctor or therapist for guidance and support. Jointly assess your issues and concerns about an exercise program and how it fits into your overall treatment strategy.

Identify what you enjoy. Figure out what type of exercise or activities you're more likely and less likely to do, as well as where, when and how often. For instance, would you rather garden in the evenings, jog in the pre-dawn hours, go for a brief walk in the woods or play basketball with your children after school?

Set reasonable goals. Your mission doesn't have to be to walk for an hour five days a week. Even a 10-minute walk can help lift your mood, get you into a more positive environment and refocus your thoughts, even temporarily, away from negative or self-critical thinking patterns. Custom-tailor your plan to your own needs and abilities.

Break it down. It might be good to have an overall exercise strategy. But focusing on the perfect plan or an ideal rather than what's realistic for you can sabotage your efforts. Don't start with the ideal and work backward. Start with the realistic and work forward. Break your program down into smaller parts. If you can't fathom walking for 45 minutes, what is possible? Fifteen minutes? Five minutes? Start there, and build on that foundation.

For many people, just getting shoes on and getting out the door is the majority of the effort. That's the hardest part. Once we're moving, though, it's often easier to keep moving. So put your energy into the first step and you just got started.

Have short-term coping strategies. You may have a structured exercise program that calls for activity several times a week at the local gym. But plan for active ways to cope immediately and quickly with unexpected negative moods, depression, anxiety or other issues. For instance, even if it's your day off from exercise, taking a 10-minute walk may quickly help lift your mood if you're sad or anxious or find yourself focusing on negative thoughts. Try to respond to a negative mood with physical activity.

Don't think of exercise as a burden. If exercise is just another "should" in your life that you don't think you're living up to, you'll associate it with failure. Rather, look at your exercise schedule the same way you look at your therapy sessions or antidepressant medication � as one of the tools to help your treatment. Reframe the way you think about physical activity. Don't think of it as just another thing that you should be doing, but can't because of all of the demands in your life. Instead, think of it as something positive that you can do now to help you meet your goals, including feeling better physically and emotionally.

Address your barriers. Identify your individual barriers to launching a program. If you're self-conscious, for instance, you might not want to exercise in public. If anxiety or depression makes you feel like you're carrying a heavy weight around, the idea of moving on purpose, doing something active, can seem absurd. The barriers may feel overwhelming. But when you have depression, it's easy to overestimate difficulty. Instead, develop a strategy to overcome or get around those barriers. If you don't want to go to a crowded gym, perhaps you can go to a quiet park or use a home treadmill or bike. If you're put off by the thought of spending 30 minutes jogging, aim for five minutes of walking instead of just doing nothing. If five minutes seems daunting, try two minutes.

Prepare for setbacks and obstacles. Exercise isn't always easy or fun. And it's tempting to blame yourself for that. People with depression are especially likely to feel shame over perceived failures. Don't fall into that trap. Give yourself credit for every step in the right direction, no matter how small. Chances are, you're going to come to a time when it gets really hard. If you say that you're a failure, that you blew it, that you have to start all over, you're more likely to quit altogether. Recognize that change is hard and setbacks are part of the change process. By learning how to cope with setbacks, you'll learn skills that will help you stay active over the long term.

Traditional Chinese Medicine:

Traditional Chinese Medicine (TCM) is the oldest, continually practiced, and professionally administered health care system in the world. It is a documented medical system spanning over 2,500 years based on comprehensive philosophies, rational theories, clinically tested and empirically verified by over 100 generations of highly educated practitioners. Chinese Medicine is a total system of internal medicine which is comprised of a diagnostic procedure based on signs, symptoms and treatment styles including acupuncture, herbal medicine, exercise, diet and meditation. It�s foundation is based on the principles of balance; the interdependent relationship of Yin and Yang. Through this balance, health is achieved and maintained.

According to Traditional Chinese Medicine, an imbalance of energy or Qi in a particular meridian or organ system can cause physical, mental, and emotional symptoms. When emotions are held on to over long periods of time, or when they result from a particularly stressful or traumatic event, they can become causes of illness. Emotions also can result from an imbalanced flow of Qi or blood. Therefore, emotions can be the cause or the symptom of a disorder.

A TCM practitioner aims to restore balance to the body. When the body's energy is flowing properly to all tissues of the body, a person is better able to deal with stress and its effects. The TCM practitioner will diagnose the effects of stress on the different body systems.

Acupuncture is an effective therapy for the treatment of stress/anxiety disorders. Acupuncture redirects your chi into a more balanced flow. It provides support to the underlying energetic spheres affected by your anxiety, helping to resolve the cause or effects of your stress. Acupuncture releases tension in the muscles. This allows increased flow of blood, lymph, and nerve impulses to affected areas, decreasing the stress experienced by you. Acupuncture also is effective in relieving the physical symptoms associated with stress-related and anxiety disorders, such as:
*Diarrhea
*Headaches
*Heart palpitations
*Insomnia
*Nausea
*Neck and shoulder tension...

The specific course of treatment depends on the nature and severity of your symptoms. Acupuncture treatment for anxiety, for example, may last approximately ten to twelve weekly sessions.

Visit Your TCM practitioner for a proper diagnosis and treatment.

Healing Touch Therapy:

There are many different approaches to massage and applications of it. "Massage Therapy" is a holistic procedure that affects all systems of the body; digestive, elimination, respiratory, circulatory, lymphatic, endocrine and nervous systems. Many of today's health problems arise from stress. Because stress upsets the delicate integral balance of all your body's functions, regaining this balance requires a holistic approach.

Massage Therapy and Lymphatic Drainage Massage not only treats those parts of you which are a problem, but also affects the whole of your metabolism through normalizing your circulatory, muscular and nervous systems and their interdependent functioning.

Massage for anxiety is effective by detoxing the whole system and can be done with soothing anxiety massage oils or relaxing body lotions in order for the practitioner's hands to "glide" over the body with smooth, relaxing strokes.

Learn How to Give a Massage. This step by step method will help you learn just how to make your subject feel great!

The Crystal Facial Massage works on a deep esoteric level allowing not only the physical body enjoyment and total relaxation but the stones will enhance a positive, reconnecting flow of energy which will allow you to bring up, recognize and clear emotional blocks.

Hot Stone Massage Therapy. is recommended for this condition. It is an ancient Ayurvedic therapy with river bed stones which draw out stress, tension and impurities from the body.

Emotional Aspect:

There is an emotional aspect to every illness. Often times, it is the emotional thoughts or "excess emotions" that will lead to illness. The following therapies are utilized for calming the mind, help with stress relief and focuses on our mental powers over any situation. The ability to balance your emotional, mental, physical and spiritual self is up to you. Here are some suggestions:

You Need To Let Go! Emotional Blocks- To focus the mind is regarded as a profound way to clear and heal oneself. Holding the tensions of stress takes ENERGY. Deep breathing relaxes your entire body from head to foot and frees up all that energy. Learn to LET GO! Relinquish the control. The Universe watches your back! A Clear View Mind quieting can often get us to a state of altered consciousness. Alter consciousness...with one positive thought after another. Awaken the mind's potential for deeper self awareness, creativity and spiritual development.

What is your experience with this disorder? Sharing your own experiences often helps others. We'd love to know in the Peacefulmind Community

Counseling and Psychotherapy:

Stress disorders are responsive to counseling and to a wide variety of psychotherapies. Just talking things out, sorting things out in your mind, can help out stress levels. During the past several decades, there has been an increasing enthusiasm for focused, time-limited therapies that address ways of coping with anxiety symptoms directly, rather than exploring unconscious conflict or other personal vulnerabilities.

Tips for Better Living

Dream Therapy:

The implication is that psychological re-organization of large patterns of information allows the body to heal itself psychically. Curiosity and imagination may be the bottom line that makes the difference between wellness and illness. If you give your subconscious enough data, it seems to filter through and find what it needs.

The beginning of religions have all been attributed to the attempts of interpreting and understanding dreams. These visual images that appear during sleep cycles can convey many messages. Based on a particular culture, the meaning of dreams can vary in their scope and interpretation. One book, "Oneirocritia", was written by Artemidorus- a Roman philosopher in the 2nd century A.D., has served as the foundation of many other dream interpretation books. Psychologist Carl Jung and Sigmund Freud, who have both embrassed the important significance of dream interpretation, have given credit to Artemidorus' work.

Freud, the father of psychoanalysis, interpreted people's dreams in order to help them unearth hidden feelings. Jung, a Swiss psychologist, who initially followed in Freud's footsteps, developed theories of Anima (women) and Animus (men) involving the feminine and masculine principles and the collective unconscious symbols known as Archetypes.

Each dream is a message from the subconscious mind relating a message about the dreamer�s current state of awareness. The dream message has immediacy, applying to the thoughts and attitudes of the previous 24 to 48 hours. Everything in the dream, each person, place or thing represents some aspect, quality or way of thinking of the dreamer. In this picture language of dreams, what has been studied and taught for the past quarter century at the School of Metaphysics as the Universal Language of the Mind, lies truth that will open the dreamer�s eyes to the reality of his own thinking, to the consciousness of the Self and to the ideals of the soul.

We seek detachment from a chaotic, confusing, baffling world. And we seek it in dreams, and fantasy.

By living with imagination, and learning to make real our dreams, we come to realize that ours is not a single, unique, isolated experience, but related to others dreams. Our myth has been dreamed by others. This is a myth that comes from the unconscious, which is not isolated and unique, but universal.

Dream analysis can help with stressful situations. It can help to explain your anxiety or fears that are getting in the way of your productive life. Consider a Dream Interpretation.

Stress reduction and a good night's sleep go hand in hand. Restful sleep is beneficial for good dreams! Find out more about dreams HERE!

Hypnotherapy

Your mind is an untapped source of amazing power. If you change your mind, you must change your life. Hypnosis has now become widely recognized as the smartest and easiest method we can employ to change our life. Hypnosis can help with controlling stress, facing our fears and creating an altered state of consciousness. Hypnosis will change your inner mind to help you change your ideas and images. Contact Andrew for a local Hypnotherapist.

Yoga Therapy:

Yoga poses can be good alternatives to "traditional" health remedies because they relax the body and mind, improve circulation and respiration, reduce tension and help the body through it's healing process.

Stress:

The Yogic breath exercise can be done without instruction, without danger, and with a good chance that your discomfort and stressful feelings will be reduced. Relaxation Breath is the most powerful tool for stress management.

Sit up, with your back straight in any position. Place your tongue against the ridge of tissue just behind your upper front teeth and keep it there throughout the exercise. Exhale completely through your mouth.

Close your mouth and inhale quietly through your nose to a mental count of four. Hold your breath for a count of seven. Exhale completely through your mouth, to a count of eight. Repeat this cycle three more times for a total of four breaths. Try to do this breathing exercise at least twice a day. You can repeat the whole sequence as often as you wish, but don't do it more than four breaths at one time for the first month of practice. This exercise is fairly intense and has a profound effect on the nervous system.

Deep Diaphram Breath

Sit with your legs crossed in a comfortable position. Breathe slowly and evenly from your diaphragm, through your nose. Fill your lower abdomen, lungs, then chest with air. Hold for a four count then slowly exhale the air out from your chest, lungs, then lower abdomen. Repeat 3 or 4 times. That's it! Just allow your shoulders to drop and your face relax as you breath, deep.

Also consider Breath Exercises, Child's Pose, Cat, Head to Knee, Knee to Chest, Laying Down Twist, Standing and Seated Forward Bends, Standing Knee Squeeze..

Meditation Therapy:

Meditation is a time-honored technique that can take you into infinite dimensions of consciousness. One major principle to meditation is in the ability to completely quiet your mind. Quieting the mind comes as a result of meditating over a long period of time, but any time you are looking within, you are meditating.

There are many meditation methods. Some are passive and others are active -- not in the physical sense, but in the sense that you actually do something during meditation. Meditators learn to focus their awareness and direct it onto an object: the breath, a phrase or word: a mantra, repeated silently, a memorized inspirational phrase, an image in the mind's eye. Researchers have documented immediate benefits in terms of lowered blood pressure, decreased heart and respiratory rate, increased blood flow, and other measurable signs of the relaxation response.

Meditation will calm an agitated mind, creating optimal physical and mental health, undo our sense of separateness, which is the common root of fear and misery, unify consciousness, putting us in touch with our higher self and connect us to higher consciousness. Meditation restructures the mind, allowing us to achieve our full potential as human beings.

Fold your hands gently in your lap and close your eyes. Take a few deep breaths. Then just sit. If you have never meditated before, you will probably feel as if your mind is full of thoughts. Don't try to stop the thoughts, just watch them. Imagine that you are on the bank of a river and that your thoughts are the river going by. Don't try to stop the river, just watch it. Within a week, you will see the river begin to slow down. You may become impatient, or even bored. That's okay. If you find yourself complaining, just watch the thoughts pass by. Do this for 5 to 10 minutes. You may find that you fall asleep because you are so relaxed. That's good because, in many ways, you have begun to let go. Continue at this pace and each day allow just alittle more time for yourself to meditate. Doing this allows you to relax and forget about time.

Consider the amazing power of the Deluxe Meditation Kit . Whether for meditation, quiet reflection or for creating a peaceful environment to be yours, the opportunity awaits those ready to explore the world of meditation!

Color Therapy

When you are balanced, you can more effectively fight dis-ease, rid your system of toxins, as well as, negative patterns. You can achieve balance through the vibrational remedy and application of color. Color inteacts with the human energy system in a unique way to stablize physical, emotional, mental and spiritual conditions.

Stress:

Blue - is peaceful and soothing. Calming tired nerves, alleviating agony and pain we suffer from physical stress. It has a pacifying effect over our nervous system and brings us great relaxation. Cool, soothing and sedative, blue alleviates pain, reducing bleeding and heals burns. It is beneficial in the treatment of dysentery, colic, asthma, respiratory disorders, high blood pressure and skin aberrations.

Green - gives a feeling of renewal, new life, freshness, and clarity. The heart is the center of the soul and it is the heart that makes us one with our fellow man. Most importantly, it harbors love energy, the leading principle of life. Being with loved ones, family, and friends, strengthens the heart energy.

Determine what color you need. Learn more about your personal Color Therapy Analysis.

Music/Sound Therapy:

Vibrational medicine, which validates that everything in the universe is in a state of vibration and the frequency at which an object or person most naturally vibrates is called resonance. The chakras, bones, and organs in the body all possess a different resonant frequency. When an organ or part of the body is vibrating out of tune or nonharmoniously, it is called "dis ease" or disease. A body is in a healthy state of being when each cell, each organ creates a resonance that is in harmony with the whole being.

Music is a powerful tool that can be used in so many ways. It has been proven that the type of music that makes a person relax or become receptive is not any one kind. It all depends on the individual and their affinity with it.

Healing Music is recommended for stress reduction by soothing the sympathetic nervous system.

Metaphysical Remedies:

The power of your mind and your belief system has everything to do with the condition, the speed and the way that you heal.

* Our Belief System is one of the major factors that can get us through situations or can cause our life to crumble around us! I do believe that there is a lot of innate goodness and balancing our minds do subconsciously to get us through hard times. The other portion of this is how we "program" ourselves to deal with any given situation.

* Our self-confidence and self-love are often the key to opening and strengthening this portion of our thoughts which in turn emanates from ourselves!

* Energy follows thought. Program thought to be positive and your energy will reflect it!

* Really appreciating what we DO have as opposed to what we would like to have, sometimes makes a signifcant difference. This is always an important element in healing that is often neglected.

Self Empowerment

When the personality comes fully to serve the energy of the soul, THIS is authentic empowerment! Below are the Priorities of Life. These are the attributes and ideals which take presidence in our lives. ALL these priorities are easily obtainable!

Crystal Remedy Reference

Crystals have both piezoelectric and pyroelectric properties. This means that the polarities of the crystal will change when subjected to pressure or heat (even body heat from the hands). This will radiate energy from the crystal due to this reversal of polarities. It provides the transfer, storage and transformation of energy.

Offering a balanced energy field, energy modification, amplifies both energy and thought, clarity in thinking, and harmony and alignment with the chakra energy areas.

The Complete Chakra Kit stimulates the seven main energy sources which govern all the major organs and psychologically alters and clears the body's energy in order to allow healing to take place.

Stress and Trauma

Any type of stress or trauma or invasion is considered an impact on our energy system that can have an effect on our overall "energy net" or aura. This can cause a distortion in our energy flow and function. Psychological trauma is a type of damage to the psyche that occurs as a result of a traumatic event. A traumatic event involves a singular experience or enduring event or events that completely overwhelm the individual's ability to cope or integrate the ideas and emotions involved with that experience. Physical trauma refers to a physical injury from a cut or bruise, accident or an event such as rape or war. These types of impact can have either subtle, subconscious effects or long lasting distortion to the psyche.

Crystals can soothe the mental/emotional impact that is associated with both psychological and physical trauma. It is important to remember that everything is energy.

Crystals grids are a great way to work with the energy surrounding us. They are reiki-charged stones that are laid out in particular patterns in order to "rearrange" our pattern of energy.

Gemstone essence or Crystal Elixirs are energy charged water or oil that takes the imprint or signature of a particular stone or stones and can be used as an essence, perfume or anointing oil.

Consider using Alabaster, Dioptase, Gold, Howlite, Kunzite, Labradorite, Lepidolite, Water Opal, Picasso Stone, Staurolite, Sunstone, Plume Thunderegg, Turquoise.

Book An Appointment with Andrew

Andrew Pacholyk has an extensive background in biomedical science and clinical training. Andrew has done massage, yoga and music therapy for over 15 years and brings his experience as an Acupuncturist and Herbalist to such health facilities as diverse as St. Vincent's Hospital, The Body Center, New York Health Club, The Grand Meridian and his private practice, ProAcuMed Inc. in New York City. Andrew offers a safe and effective method with his diverse knowledge of the healing arts. Andrew is licensed in the State of New York and is accredited and certified by the National Boards in both Acupuncture and Herbology.

The Misson/Vision:

Andrew offers a unique and personal path in developing, understanding and incorporating the power of our belief system and your own inner wisdom in the healing process. Andrew works with:

Call Andrew at his office, ProAcuMed at 917 843 3623 or by email Make An Appointment NOW with Andrew

References

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4. Matthew McKay, Ph.D., Martha Davis, Ph.D. and Patrick Fanning, Thoughts and Feelings: Taking Control of Your Moods and Your Life, 2nd Edition
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What is your experience with alternative and complementary medicine? Sharing your own experiences often helps others. We'd love to know in the Peacefulmind Community.

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