Tips for Healing When You Feel Stressed

Tips for Healing When You Feel Stressed

Regular selfcare is a practiced resource for when life gets overwhelming and stressful.

Stress can impact the body in many ways if it goes unaddressed. First and foremost, it is important to recognize stress, confront it, and then take steps to manage stress to stop it in its tracks. It’s time to discover techniques for healing and feeling better when experiencing periods of high stress.

Be Mindful

When it comes to stress reduction and healing your mindset matters. Negative thoughts are the fuel for stress. Being caught in a pattern of negative thinking can cloud your mind and prevent you from finding solutions and a path forward. Mindfulness can ground you and help you to find the clarity you need. If you tend to be a pessimistic thinker, getting into mindfulness can seem daunting at first. However, there are some simple things you can start doing to help you get started with being more mindful. One way is to set aside time to relax with a mindful session. Take ten minutes out of each day to be grateful for the opportunities in front of you without allowing negative thoughts to creep in and bring you down. Another way would be to write down what you are thankful for in a journal. Doing so can help you stay positive. Additionally, you can even learn about different types of therapy that can help you to be more mindful and reduce stress. Having effective strategies to rely on can help keep stress in check.

Unwind With Massage Therapy 

Why not pair mindful therapy with massage therapy? Bodywork can be very relaxing and help you to feel better. Put stress behind you and unwind with a massage. Trying something like cupping can be worthwhile and not only helps you to relax but has benefits for the body as well such as improving circulation. Massage can help you be more in tune with your body overall, and help your muscles relax. For instance, a massage is an excellent form of self-care. It allows you to dedicate time solely to your wellness and helps you to slow down and rest. It is important to have relaxing activities built into your schedule which can help you to value your health and mental wellness. 

Make a Change

Often stress is caused by lifestyle factors. For instance, a lack of work-life balance, toxic relationships, and even negative self-talk just to name a few. Certain lifestyle factors can keep stress high and never-ending. Don’t be afraid to make a lifestyle change that can help lower your stress levels. For instance, address relationships that may not be healthy, set boundaries within your personal and professional life, try something new, and take steps to replace unhealthy habits with positive ones. Making a change may be difficult at first, but start by taking little steps and it will be easier to make the transition into your new routine. For example, some changes could be 

• Getting to bed earlier

• Embracing positive self-talk

• Striving to be more organized

• Trying mindful eating 

Get Relief With Movement

Strive to move your body each day to form a healthy habit that will help you feel better. 

• Take a walking in the morning even if it’s around the block a couple of times

• Incorporate tai chi movements (balance, movement and breathing)

• Use music that makes you happy and dance like no one is watching!

According to a study, “regular exercise is associated with emotional resilience to acute stress in healthy adults.” Therefore, do your best to work and move your muscles to stay physically and emotionally healthy. You may wonder where to begin or how to get started with exercise, but there are some great activities you can try that don’t involve a dedicated trip to the gym. For instance, you can go for a power walk to get your heart pumping, or even try doing calisthenics workouts in your backyard or a nearby park. Whatever you choose to do, make exercising fun, and pick something that resonates with you. 

Start your journey to healing today. Don’t flounder and suffer from built-up stress and pressure. Get started with managing your stress by trying one of these tips. Once you master one, you can build upon your skills to help your mind and body feel better.

Fibromyalgia and Sleep

According to  the CDC, approximately 4 million or 2-6% of adults are affected by fibromyalgia. FIbromyalgia disproportionately affects women, making up 90% of the cases. 

How is  fibromyalgia diagnosed? 

Until recently fibromyalgia was almost impossible to “diagnose”, because it is represented by pain all over the body and can mimic inflammatory conditions such as rheumatoid arthritis, lupus and lyme. It is a pain condition that can also accompany other illnesses which makes the diagnosing complicated. The pain experience can range from severe to diffuse.

How it is diagnosed is usually by excluding other illnesses that have more definitive test confirmations. Research now shows that there are markers in the blood that they believe can help identify fibromyalgia and other rheumatic conditions. What we also know is that there are specific tender points also known as trigger points that are present in pairs on both sides of the body.  These tender points were considered key to having a diagnosis of fibromyalgia.

What we do know about fibromyalgia is that it is an inflammation of the connective tissue as well as the muscle tissue. For some people suffering from fibromyalgia they may experience more connective tissue pain versus muscle pain.

Studies show that psychological stress plays a role in pain and is linked with fibromyalgia and rheumatoid arthritis. In addition hormonal fluctuations are associated with pain severity with fibromyalgia and can explain why women are more affected with pain conditions.

Treating fibromyalgia holistically without opioids:

Cultivating a balanced lifestyle, managing stress and stress hormones can help prevent and mitigate pain flare ups. 

Acupuncture is one of the best ways to treat patients with fibromyalgia and studies show that they do feel better when getting treated. Patients with fibromyalgia often experience additional symptoms such  poor sleep, fatigue and mental fogginess. Their symptoms or flair ups are often after stressful events or taking on too much. Acupuncture can:

• Help to reset the nervous system and release endorphins, “feel good” chemicals. 

• It improves blood circulation and lymph flow so that inflammations can be

• Improves quality of sleep 

• Relieves pain

• Relieves stress

• Improves immune function

Acupressure: Instead of needling you can press points that will help to relieve pain. Studies show that this is effective for fibromyalgia pain and can be part of self treatment.

Yoga or Tai Chi: gentle movement and breathing helps to strengthen the mind body connection. 

Meditation: Helps strengthen the mind body connections and relieve stress

Massage therapy: gentle massage can help with muscle tension and relieve stress, it also stimulates the rest and digest states.

Essential oils: Lavender is one of the most effective essential oils for relaxation and for relieving pain. It is also effective for relieving anxiety.

Avoiding sugar and junk food: sugar is acidic and causes inflammation, junk food is processed with lots of chemicals and that is harder for the body to process and can cause drop in high and low energy and fuzzy thinking. Make sure you can eat regularly and clean and adopt an anti-inflammatory diet, so that the body is supported and you don’t go for the sugar. 

Avoiding gluten: at least 80% of the population has sensitivity to gluten. This can cause systemic inflammation in the body.

Research shows Turmeric and Ashwagandha relieve inflammation in arthritis, joint pain and rheumatoid arthritis.

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The Benefits of Burdock Root from an Herbalist

Some herbs and roots that have always been a part of traditional cuisine are revealing that they even greater powers and healing properties. Burdock root is one of those foods that when incorporated into your diet either as a food or in a tea form will aid in recovery from antibiotic resistant infections.

Burdock root is both food and medicine. In Chinese medicine it is called Niu Bang and the seeds Niu Bang Zi are used for treating “heat” conditions such as fever, cough, and a sore, red swollen throat.  It is generally combined with other herbs to create fever formulas and “heat” conditions.

Heat conditions in Chinese medicine are inflammations such as arthritis or infections, in particular studies show that Burdock root is anti-inflammatory and also antioxidant meaning that it is cancer fighting.

Research shows that the extracts of burdock root are able to break down the biofilm of bacteria that is resistant to antibiotics treatment of bladder infections. 

Roots in Chinese medicine are believed to nourish and heal at the deepest levels because they come from the soil. Roots are a reservoir of minerals and vitamins because they absorb directly from the earth. 

Because it has so many nutrition and healing benefits it is considered a food staple that is found in Asian and ethnic groceries and most super markets next to turnips and parsnips. 

It can easily be shredded and boiled to make into a tea and combined with honey and ginger.

Used in soups the root, it is similar to a turnip, but has a bitter flavor, it has high nutrient value and antioxidant properties (cancer fighting).

Studies show that burdock root may help with high blood pressure as it has a relaxing effect on blood vessels in addition to lowering blood cholesterol. Many traditional soup recipes that have beef or pork will often add some burdock and perhaps that is because of the fat metabolism.

Autoimmune Conditions Seem To Be On The Rise...How Can Acupuncture Help?

Having an autoimmune condition really sucks. It usually takes years to figure out what is wrong and often no one believes that you actually have pain or suffer.

Many people with autoimmune conditions find Acupuncture and Chinese Medicine gives them relief. #acupuncture #painrelief #rheumatoidarthritis

What are autoimmune diseases?

Autoimmune diseases are an abnormal inflammatory response related to chronic illnesses. and they are on the rise in the us. According to AARDA (American Autoimmune Disease Related Association), close to 24% of the US population has an autoimmune condition. 

Environmental factors such as pesticides, and our food are a source of toxicity and inflammation. 

Conditions like MS, Crohn’s disease, Chronic Fatigue, Fibromyalgia, and Rheumatoid arthritis can have good days where everything is normal and days or weeks where you feel like your life is hijacked.

How Can Acupuncture Help?

Studies have shown it to be beneficial in treating Rheumatoid Arthritis, because of the anti-inflammatory effect, anti-oxidative effect and regulation of immune system function.

What causes autoimmune conditions to get worse?

Our lives are extremely stressful and stress hormones disrupt our immune system to then over respond and attack the body. 

Stress and stress hormones of fight or flight increase inflammation in the body and make it hard for the nervous system to rebalance. This is one of the underlying reasons why autoimmune conditions are so hard to treat. Once triggered the body becomes hypersensitive and can develop more sensitivities and triggers. Emotionally this also makes the worse.

Poor sleep will also interfere with the immune system and will inflammation, digestion and mood. It becomes a vicious cycle.

Are autoimmune diseases on the rise or is there more awareness than there used to be? 

There is more awareness about autoimmune diseases, but it is not always clear that the illnesses are autoimmune or a passing event. So many doctors don’t test patients for the autoimmune antibodies or 

Are there any theories about why?

There are lots of chemicals in our environment and pesticides, plastics, beauty products as well as processed foods and these are linked to increases in inflammation. Studies show that processed foods cause more inflammation in the body. 

Why are autoimmune commons, and so common in women?

Women have more nerve receptors as well as hormonal fluctuations compared to men.  Hormonal cycles along with stress can lead to more inflammation and contribute to chronic conditions autoimmune related illnesses such as fibromyalgia.  Research has shown estrogen plays a critical role in affecting pain receptors,  and inflammation. 

When do autoimmune illnesses typically surface and why they are they so difficult to diagnose?

Typically autoimmune conditions will surface after an event, such as the flu virus that can disrupt the intestinal flora and in turn cause an autoimmune response. Autoimmune conditions can also show up years later after suffering from mono or strep where the body never fully recovers and then over time develops more inflammations. This is what makes them so difficult to diagnose because the symptoms may come and go, and seem to be harmless, like a little allergy or digestive upset.

Something like food poisoning, can later cause chronic digestive problems such as IBS or colitis. 

Gut bacteria is crucial for our immune system and when it is out of balance our entire body suffers from a lowered immunity and a dysfunctional immune response.