Managing stress is a lifelong pursuit and requires us to upgrade our management skills as we age.
My # 1 recommendation is to learn the practice of HeartMath. Dr. Hale
Stress effects us in ways we don't even know yet.
Here are some of the known effects of stress
Stress can have a profound impact on both physical and mental health. Here are some ways in which stress can affect our well-being:
- Cardiovascular System:
- Hypertension (High Blood Pressure): Chronic stress can contribute to elevated blood pressure, increasing the risk of heart disease and stroke.
- Immune System:
- Weakened Immune Function: Prolonged stress can suppress the immune system, making the body more susceptible to infections and illnesses.
- Digestive System:
- Digestive Issues: Stress can lead to gastrointestinal problems such as indigestion, acid reflux, and irritable bowel syndrome (IBS).
- Musculoskeletal System:
- Muscle Tension: Stress often causes muscle tension and can contribute to conditions like tension headaches, migraines, and muscle pain.
- Endocrine System:
- Hormonal Imbalance: Chronic stress can disrupt the balance of hormones in the body, potentially leading to issues like adrenal fatigue and hormonal imbalances.
- Mental Health:
- Anxiety and Depression: Stress is a significant factor in the development and exacerbation of anxiety and depression.
- Sleep Disturbances:
- Insomnia: Stress can interfere with sleep patterns, leading to difficulties falling asleep or staying asleep.
- Weight Fluctuations:
- Weight Gain or Loss: Stress may contribute to changes in eating habits, leading to weight gain or loss.
- Skin Conditions:
- Skin Problems: Stress can worsen or trigger skin conditions such as eczema, psoriasis, and acne.
- Cognitive Function:
- Impaired Memory and Concentration: Chronic stress can affect cognitive function, leading to difficulties with memory, concentration, and decision-making.
- Reproductive Health:
- Menstrual Irregularities: Stress can disrupt the menstrual cycle in women and contribute to fertility issues in both men and women.
- Respiratory System:
- Breathing Problems: Stress may exacerbate respiratory conditions like asthma and contribute to shortness of breath.
- Behavioral Changes:
- Unhealthy Coping Mechanisms: Individuals under stress may engage in unhealthy coping mechanisms such as smoking, excessive alcohol consumption, or substance abuse.
It's important to note that the effects of stress can vary from person to person, and not everyone will experience the same symptoms or health consequences.
Managing stress through healthy lifestyle choices, relaxation techniques, and seeking support when needed can play a crucial role in maintaining overall well-being.
My number one recommendation is the simple yet powerful biofeedback / meditation technique call HeartMath.
(I do not profit from this recommendation) Dr Hale
HeartMathFor nearly 30 years now HeartMath has been changing lives. Researched at some of the top universities. It is solid science.
I learned from my training in German Natural Medicine that Heart Rate Variability is taken very seriously. I learned this almost 40 years ago.Now it is a thing with HRT available on fitness watches.Extreme athletes monitor their HRT as a way too not overtrainHEARTMATH IS BASED ON THE SCIENCE OF HEART RATE VARIABILITYThis is not about the regularity of your hearbeat but rather the interval between heart beats.It is a type of plasticity and as we age we begin to lose this plasticity.As we are stressed we lose this plasticity!HeartMath® products, tools, and techniques are based on over 30 yearsof scientific research conducted at the HeartMath Instituteon the psychophysiology of stress, emotions, and the interactions between the heart and brain.Over 500 peer-reviewed or independent studies utilizing HeartMath techniques or technologies to achieve beneficial outcomes have been published.How do you do it? It is so simple...It is based on sitting quietly, taking a couple of deep breathsand focusing on the heart centered emotions of Gratitude, Compassion, Care and Appreciation.The free phone app (the ear clip does cost $) will provide you with a graph of what percentage of time you were in a state of high, medium or low Brain Heart Coherence.It provides a score - the higher your daily score, the more you are attaining this state of wellbeing.You can sit for 5 minutes or 30 minutes whatever time you are able to spend taking a break from your busy day.It is a great way to start your day!Brain Heart Coherence is a brainwave state that supports healing in the body - based on the science and feedback of Heart Rate Variabilty (variability between hearbeats ...which is a type of plasticity)..
YOU WILL LEARN HOW IT FEELS TO BE IN A STATE OF BRAIN - HEART COHERENCE.
A few minutes a day will change your life favorably and often profoundly. And the practice is something you can do for free. The ear clip / phone app helps you at first to monitor your progess.
So what might you expect
24% improvement in the ability to focus
25% improvement in listening ability
30% improvement in sleep
46% drop in anxiety
50% drop in fatigue
60% drop in depression
HeartMath scientifically monitors your emotional and physical health — and helps you improve it.
They have a phone app version for everyday use and there is a sit-down computer version for professionals.
Harmony between the brain and the heart occur at .01 hertz.
Being in a state of high brain heart coherence for 3 minutes or more a day can have profound health benefits.
Heart-Brain Harmony by Gregg Braden (He goes more in-depth about HeartMath and what Heart Rate Variability means and what Brain Heart coherence means. It is very interesting.
You are not only changing your life for the better, you are changing the world for the better!
Other HeartMath resources
A great place to start is with The HeartMath Experience, a 90-minute video with ten chapters. It provides the science, information on self-regulation skills, and a lot more. It also teaches five techniques and has handouts. It is a good introduction to HeartMath skills and it’s helpful for practicing.
· The HeartMath Experience
o Free video to introduce HeartMath background and techniques
o Subtitles in eleven languages
· HeartMath Solutions
o Four categories of information: Relieving Stress and Anxiety, Improve Health and Wellness, Improve Your Performance, Enhance Spiritual, Meditation and Mindfulness Practices
· Twelve HeartMath Tools for Reducing Stress and Staying Balanced
o Free e-book https://www.heartmath.com/12-heartmath-tools/
· 10 HeartMath Practices for Reducing the Stress in Pressured Decisions, Choices and Interactions
· The Science of HeartMath
o For anyone interested in HeartMath science and research.
o Has a 3-minute video with our Research Director.
Hope you find this resource interesting and worthy of pursuit.
You can contact us for a discount on the ear clip. I generally as a practitioner are given a 20% or more discount which I can extend to you.
They also have sales. Check their website
For both Android and Apple phones
We don't make money on this ear clip. The app is free.
HEARTMATH ALSO HAS A GLOBAL COHERENCE INITIATION
AND IF YOU LIKE YOU CAN MEDITATE WITH A GROUP OF PEOPLE WORLDWIDE AT THE SAME TIME
LET'S CHANGE OUR PLANET
link : Global Coherence™ Initiative
link: 3 MINUTE VIDEO