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Stress Management and the Nervous System

Updated: Jan 20

Day 1: Become aware of your nervous system activation by using a 1-10 scoring system eg do you feel anxious, do you feel wired, do you feel a buzzing sensation through your body, do you have ruminating thoughts, do you startle easily? Score every few hours for three days. Continue to score as you implement different strategies over the next few days.

Day 2: Breathing techniques are effective for stress reduction because they activate the body's relaxation response, which counteracts the physiological and psychological effects of stress. When you are stressed, your body enters a state of fight or flight response, in which your sympathetic nervous system is activated, leading to increased heart rate, rapid breathing, and elevated levels of stress hormones such as cortisol and adrenaline. This response is useful in situations where you need to respond quickly to a threat, but if it becomes chronic, it can have negative effects on your physical and mental health. Breathing techniques, such as deep breathing or diaphragmatic breathing, activate the parasympathetic nervous system, which is responsible for the body's relaxation response. This response leads to a decrease in heart rate, blood pressure, and stress hormone levels, and an increase in feelings of calmness and relaxation. Breathing techniques can also help you to focus your attention on the present moment, which can be helpful in reducing anxiety and stress.

Day 3: Meditation is a mental practice that involves training your attention and awareness to achieve a calm and clear state of mind. It is a technique that has been used for thousands of years to promote relaxation, reduce stress, and increase overall well-being. When you meditate, you typically sit quietly and focus your attention on your breath, a word, or an object. As you do this, you become more aware of your thoughts and feelings, and you learn to observe them without judgment or reaction. With practice, you can cultivate a sense of inner calm and clarity that can carry over into your daily life.

Day 4:

1. The Emotional Freedom Technique (EFT), also known as "tapping," is a holistic healing technique that combines aspects of traditional Chinese medicine, cognitive therapy, and acupressure. It involves tapping on specific meridian points on the body while focusing on a particular emotional issue.

2. Vagus nerve exercises are techniques or practices designed to stimulate and strengthen the vagus nerve, which is the longest cranial nerve in the body. The vagus nerve plays a critical role in regulating many bodily functions, including heart rate, digestion, and breathing.

3. The Wim Hof Method (WHM) is a holistic wellness program created by Dutch athlete Wim Hof, also known as "The Iceman". The method consists of a combination of breathing exercises, cold exposure, and meditation techniques. The core of the method is the breathing technique, which involves taking rapid, deep breaths followed by a period of holding the breath. This can help to increase oxygen levels in the body, reduce stress and anxiety, and improve overall physical and mental health. Cold exposure is also a key component of the Wim Hof Method, as it involves immersing the body in cold water or subjecting it to cold temperatures. Cold exposure can help to increase circulation, reduce inflammation, and boost the immune system. The Wim Hof Method has gained popularity in recent years, and research has shown that it can have a range of health benefits, including improved immune function, reduced inflammation, and increased energy levels.

4. Limbic retraining is a holistic approach to healing chronic health conditions that are believed to be caused or worsened by an overactive limbic system in the brain. The limbic system is the part of the brain responsible for regulating emotions, memories, and the stress response. Limbic retraining involves a variety of techniques and practices designed to calm the limbic system and rewire the brain to reduce the symptoms of chronic health conditions. These techniques can include cognitive behavioural therapy, meditation, mindfulness practices, breathwork, and other mind-body approaches. The goal of limbic retraining is to reduce the body's stress response and shift the brain's focus away from chronic symptoms and towards health and well-being. By retraining the limbic system, individuals may experience improvements in physical symptoms such as chronic pain, fatigue, and digestive issues, as well as emotional symptoms such as anxiety and depression. Limbic retraining is often used as a complementary therapy for conditions such as chronic fatigue syndrome, fibromyalgia, and multiple chemical sensitivities, among others. While the evidence for limbic retraining is still emerging, many individuals report significant improvements in their symptoms and quality of life after undergoing this type of therapy.

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Hope these help!

Kate xo

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