Achieving a Calm Mind
Sep 29, 2011 by Bill Rawls, M.D.
It is possible to seemingly do everything right from a health point of view and still be unhealthy. Even with a healthy diet, regular exercise and avoidance of toxins, without the last (and most difficult-to-achieve) piece of the puzzle in place, good health is not assured. In modern society, emotional stress may be the largest overall threat that we face. Learning effective tools for minimizing and managing stress is an absolute and essential part of maintaining good health.
The feeling of being “stressed out” is something that we have all experienced and something that some individuals live with every day. Being overly stressed is a symptom of not having control of life’s situations, of the behavior of others, of work schedules, and of time itself. Sometimes this feeling is real and sometimes it is the way we perceive life to be. This sense of loss of control contributes to a feeling of hopelessness, the root of depression. Anxiety and depression rob the body of vital energy. Emotional stress affects the hormone systems of the body, suppresses the immune system, and in doing so increases the risk of almost every known disease.
On a biochemical level, emotional stress affects the hormones of the adrenal gland (“stress” gland). We actually have two adrenal glands, located at the top of each of our kidneys. The middle portion of the gland secretes the hormone epinephrine, better known as “adrenaline.” Adrenaline is the hormone that raises our heart rate, heightens our senses, quickens our reflexes, and makes us more alert when we are confronted with a threat. A surge of adrenaline can be life-saving when we are confronted with emergencies. It was the driving force that often kept our primitive man alive when he was confronted by a saber-toothed tiger.
The outer portion of the adrenal gland produces several hormones, with the most important one being cortisol. Cortisol is the “life giving” hormone, for without it we would quickly perish. Cortisol prepares the systems of the body for stress. During times of emotional stress or perceived threat, we secrete more cortisol so the systems of our body will be ready to meet the challenge. Increased cortisol shifts the resources of the body away from everyday concerns such as digesting food and repairing cumulative damage toward handling any immediate threat. When we have the perception that a threat is always imminent, cortisol secretion remains higher than normal.
Some stress is a normal part of life and the hormones adrenaline and cortisol allow us to deal quite well with this everyday stress. Stress only becomes a problem when it is overwhelming and, in particular, chronic. Maintaining persistently elevated levels of adrenaline and cortisol “burns both ends of the candle at once,” causing us to age faster and have a higher susceptibility to disease. In shifting the resources of the body away from everyday maintenance and repair, cumulative damage starts to add up and eventually the body starts to deteriorate. Chronically high levels of cortisol and adrenaline adversely affect all of the hormone systems of the body including the other adrenal hormones controlling fluid balances, the chemical messengers controlling the neurological system, the messengers and hormones of the immune system, the hormones of the gastrointestinal system, and the reproductive hormones. In addition, since people often respond to stress by overeating, there is the added problem of excessive consumption of glucose with associated increased insulin secretion. What a mess! Expect a forecast of high blood pressure, fluctuating blood glucose levels with episodes of hypoglycemia, agitation and irritability, insomnia, gastrointestinal problems, increased risk of heart attack and stroke, infertility, abnormal periods, allergy symptoms and/or many other conditions.
Adrenaline and cortisol secretion are under direct control of the higher brain by way of the HPA axis and autonomic nervous system . Time schedules, verbal interactions with other people and tedious analytical tasks—all functions of the left hemisphere of the higher brain—are the primary driving force behind stress intolerance. A concerted effort to shift behavior toward right-brain functions is one way of alleviating the perception of stress. Regularly incorporating right-brain exercises into daily life reduces the perception of being overly stressed and allows stress to be a motivating factor instead of a detriment.
Categories: Stress Relief,
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Previous Comments
Margaret Hinson- Sep 29, 2011
When I continually face stressful situations, I notice that I feel tired all the time. The "tiredness" is not fatigue after strenuous exertion. The tired feeling after working hard in the yard or after exercise goes away after a short time of rest. Feeling tired from stress makes it difficult or impossible to rest. You feel tired, so you lie down. But, you can't go to sleep because you feel too "keyed up". Relief from stress needs to come so that you can rest. Rest is not stress-relief. Stress-relief must precede rest.
Karen Fuller- Sep 30, 2011
When I get stressed out, I usually get anxious. With this comes shortness of breath, a quickened pulse, irritability. My doctor recommended I try HPA balance along with some other supplements, and I will say that while on them I feel less "reactive" overall during long-term stressful situations. I wish I knew some tips/tricks/supplements that would sort of "bring me back down" during an anxious episode, though -- something fast-working for an immediate situation. Any ideas?
Tabetha Smith, FNP-C- Sep 30, 2011
Wanted to offer some suggestions to Karen Fuller and to others who have acute stress reactions. Definitely continue the HPA Balance as ordered by your medical provider. I keep a bottle of Neuroscience Endotrex Spray on my desk and at home to use when I'm in an acute stress situation. It is a spray of Suntheanine (L-theanine), and, if sprayed under the tongue, works very quickly to calm me down. I get heart palpitations when I am acutely stressed. I spray 2 sprays every 10 minutes until the palpitations stop. You can get the spray on the Vital Plan website. You can also do a quick relaxation exercise - eyes closed if possible, inhale for 3-5 seconds, hold for 3-5 seconds and repeat a relaxing word over and over in your mind, exhale for 3-5 seconds while also repeating the relaxing word over and over in your mind. Do this exercise until you calm. I often use the word "peace" or "beach smell". I relax almost immediately when I get my first whiff of the ocean as I head to the bea
Pat Gizzo- Sep 30, 2011
My advice to others on achieving a calm mind: Before I get out of bed, I thank the Lord that I can get up without assistance (most people in a nursing home need assistance.) As I look in the mirror, I CHOOSE to have a great day! As I do my 15 minute cellercise (rebounding) I have quality prayer time. Then my neighbor and I walk our small dogs for about 20 minutes. Then off to the nursing home to see my husband and spoon feed him his breakfast. While we are waiting, we have time to watch ONE HOUR of dynamic Christian broadcast! This tends to set our tone for the day. As you probably are aware, the mental challenges at a nursing home are monumental. Then I go back at supper to feed him again. I do believe that this is the only thing that helps me to keep my sanity!
Bill Rawls- Sep 30, 2011
Margaret - thank you for sharing this comment about stress vs. rest. You are right on target to say that stress management is a key part of healthy sleep and not the other way around. I tell my patients that practicing stress relief exercises during the DAY is a key part of relaxing at NIGHT. Once our bodies get wound up, it is hard to come down. "Keyed up," as you said, it is a great way to describe this feeling. Thanks again for sharing your feedback with our community and please keep us posted with your thoughts!
Bill Rawls- Sep 30, 2011
Karen, thank you for your question and Tabetha thank you for your wonderful reply! For some more tips, please see my list of "Six Simple Exercises for Diffusing Everyday Stress." I would really appreciate if you are able to give these a try and report back. To access the exercises, log into your Vital Plan dashboard and go to the Anxiety and Stress health brief under "problem solving." The exercises are a headline on the health brief. Thank you again Karen for being a part of our program!
Bill Rawls- Sep 30, 2011
Hi Pat, it sounds like you are dealing with a stressful situation but that you are managing it well. Spiritual practice and meditation are great practices to achieve a balanced, fulfilled life. The positive attitude of "choosing" to have a good day is a critical decision that hopefully allows you to spread this positive energy to others throughout your day. Thank you for taking the time to share your story with others in the Vital Plan community and look forward to hearing from you again soon!
Rebecca Causey- Oct 16, 2011
I know for sure that stress affects my entire body. My physical body has been suffering and I know it is due in part to stress. It is a wake up call to me for sure! I am very hopeful and inspired to start down the road to becoming a much healthier "me"!!
Braden Rawls- Oct 21, 2011
Hi Rebecca, glad to hear that you are energized to begin your personal journey to optimal wellness and have chosen The Vital Plan as your resource for products and recommendations to assist you. Please keep us posted on your progress and contact us anytime that we can be of assistance.
Rebecca Causey- Oct 22, 2011
Thanks Braden for your responses! Have a great day!
