1. Accept and appreciate the difference. Do not demand that the highly sensitive stop being sensitive or become the same type as you are.
Share many positive emotions and experiences with the highly sensitive - the sensitive receptivity to positive experiences enriches your interaction and quality of life.
3. Remember that impressions, situations and activities that you care about can be tiring for the highly sensitive. When the particularly sensitive one withdraws, it does not necessarily have to be about you. But rather about a greater need for the break
4. Find ways to be together that suit you both well (eg when partners have to choose a holiday, or friends choose which movie to watch etc…)
5. When highly sensitive are overwhelmed by impressions, their worst sides emerge - a time-out without impressions helps them return to the "best version of themselves". The best result occurs through conscious team work: the highly sensitive is primarily responsible. But your support is worth its weight in gold.
Appreciate all the benefits of knowing a highly sensitive person: e.g. the ability to empathize, the deep reflections, the strong conscience, etc.
Sensitive people pick up many nuances that others do not notice. They experience a lack of a filter or "extra layer of skin", and that they can be bombarded with impressions in everyday life. Situations that others find relaxing and positively stimulating drain them of energy. Without them understanding why.
The feeling of being overwhelmed
The feeling of being overwhelmed is, among other things, that the amount of stimuli become "too much". Too many stimuli cause the sensitive to lose their composure or become exhausted. And overstimulation makes it difficult to take advantage of the many benefits of being sensitive.
Knowledge of sensitivity Finding out what it means to be sensitive is the first step on the road. It can often provide great relief, many can have an AHA experience. One can better understand oneself and see clearly which situations give stress. In this way, over time, you will be able to build the personal strength needed to cope with stress problems.
Both our slow speed and our final tendency to be right follow from the most central aspect of our trait, our depth of processing. We notice even quite subtle aspects of our world and a vast array of the possible consequences of a choice. All of this goes into our consideration of what may be going to happen and what we should do. Much of the time we are not aware of this process, or aware but it does not complicate decisions. In fact, it can make it easier to decide what to do.
When we must consciously make a choice, however, we can suffer with real dilemmas, even over choosing a flavor of ice cream. All of this awareness of the details and possibilities can make it much more difficult than for non-HSPs. Then we can get teased for it, or frustrate the people around us. The ice cream server wants our order and our mind freezes as stiff as gelato. The realtor wants to close the deal and our mind panics and runs out our imagined new door. If our decision affects others also, eeks!
Part of the problem is that, because of being more emotionally responsive, we are more upset than others by making the wrong decision. Indeed, often when the choice is between two things we want, we tend to process all of the consequences, that is, regret the loss of the one we did not choose.
Okay, Your Choice Could be Wrong
First, face how much uncertainty is involved. Often there is a great deal and with serious consequences. An HS couple wants to have a baby, but fear the child might be very difficult in some way, or that given the wife's age the infant might be born with Downs syndrome, autism, or some other genetic problem. The odds are small but go up with age. However, what their baby will be like they can't know.
Uncertainty lurks in almost every decision, and as an HSP you can feel that more than others, often without being fully conscious of the fact. You are trying to decide between two or more jobs, colleges, places to live, apartments to rent or homes to purchase. You can go through endless inspections and investigations, but some things you cannot know until you are in the situation, and some things will change with time, including how you feel about your choice.
If you face the brutal fact that you may be wrong no matter what you do, you can go to step two:
Think about how you will handle being wrong. How serious will it really be? Can you be philosophical about making a mistake? Put it in perspective? See the "big picture"? We all make mistakes. What matters is that we learn from them. Or ask yourself whether in a year or ten years it will even matter? Sometimes yes, sometimes no.
Sometimes a choice at first feels like a mistake--especially when you give up what you are used to, and naturally you will miss parts of that. However, usually your thoughtful decisions turn out to have huge benefits in the long run. Some of you can also take the stance that things always or usually turn out for the best, or that a higher power is guiding your life. On the other hand...
Have a Way to Undo Your Decision if You Can
I always try to have an exit strategy. Maybe it will cost extra, but can you get home early from where you are planning to go if you want to? Can you take a sabbatical for a year from your job in case you change your mind about leaving it? How much would it cost to move again if you hated where you chose to live? Marriages tend to last longer if you do not have an exit strategy, but sometimes HSPs are better off when trying to commit if they consider how bad it would really be if their marriage ended in divorce. Maybe it would be very painful or costly to make a change, but it helps to know that you could.
Make a List and Maybe Then Some
My husband and I once had to make the difficult decision for him to stay at his current job or accept a new position for more pay at a different university. There were an enormous number of variables to consider as well as uncertainties: How we would like the new city, how he would like the new job, the cost of finding the housing we would like, the enormous effort of moving and settling in, the friends we would leave, the health insurance each offered. Our minds were swirling with all of this, so in order to avoid forgetting any factor or overemphasizing one, we made a list.
The list inspired us to turn that into a spreadsheet. Beside each issue we put numbers, 1 to 10, about how good it would feel if that particular thing worked out for the better, how bad if something did not, how good it would feel to leave something we did not like about where we were, how bad it would feel to give something up that we had where we were. Then we had to estimate the odds of each of these if there was uncertainty involved. Having it on a spreadsheet, we could sum up the columns but also change the weights according to our shifting feelings or new information and instantly see the new resulting sum. There were actually many surprises when we did this, and the end result was that we did not take the job, and have never regretted it. We knew exactly why we did not.
While that method sounds pretty brainy or techy, it was full of feelings because we were rating how we would feel about each, and we could imagine different degrees of feeling, maybe even after we made the change, and see how that affected the overall picture. Mainly it helped us keep it all in the picture, rather than feeling our minds jumping all around from issue to issue, feeling to feeling, during the day when we wanted to think about other things and even more when we wanted to sleep at night.
Take Your Time
My firm advice is to take as long to decide as the situation permits, and ask for more time if you need it and can take it. During this time, try pretending for a minute, hour, day, or even week that you have made up your mind a certain way. How does that feel? Often, on the other side of a decision, things look different and this gives you a chance to imagine more vividly that you are already there.
Balance Carefully Your Needs and Those of Others
Few decisions are made outside of a social context. Very often our decisions affect others. Sometimes people really want or need us to choose something that we are not so sure will be good for us or even good for them. Although we must be very careful to let others make their own decisions, often we can sense what is good for others better than they can and need to state our observations as diplomatically as possible.
When a decision truly affects you and another equally, it's much more complicated. What are the issues for HSPs? One is knowing better. Sometimes I will ask my husband, a non-HSP, what he would like to do, or to choose between this or that. It's painful when, as soon as he tells me, I realize that this is going to be the wrong choice. That trail isn't shady enough for hiking in summer at mid-day, or doesn't he remember the bad food we had at that restaurant last time? Actually, he is used to me being better at these types of choices--I'm the HSP--so he usually agrees as soon as I point out the problems. Of course, sometimes I'm wrong, and taking the responsibility can be hard, too. Then there are times when I can't decide, so he decides on one thing, and only then do I know I want the other.
If you both know what you want and it is different, use all the skills for conflict resolution that can be found on the web or in advice books, but you can also use The Highly Sensitive Person in Love for HSP-specific suggestions. For example, non-HSPs often state their needs with a higher volume, even when in fact they care about the outcome less than you do. Ask any non-HSPs involved to rate how important something is for them from one to ten, and also how important it is if they do not get their way. Do the same for yourself. Now you see the true balance.
When you really must sacrifice your needs, which we are prone to do as especially empathic people, be very careful. Could you go to your grave resenting the other person for this decision? You must make your decision fully conscious of the costs and fully willing to accept them and never bring it up again.
Also remember that if you discussed the decision with the other and you feel he or she agreed to let you have your way, and then it turns out to be wrong, there is no reason for guilt. That's an HSP tendency. We can feel guilty even if something we intended to do by a selfless decision turns out to be good for ourselves, too. Self-interest, when it dovetails with a greater good, is nothing to be ashamed of.
Be Careful About Others' Advice
Sometimes non-HSPs in particular, with no (conscious) stake at all in your decision, will voice strong opinions about what you should decide, often while focusing on only a small part of the decision or thinking of how they would feel in your situation. The sheer strength of their expression can throw you. If you said something in this tone, it would represent near certainty. With non-HSPs, it often turns out "Oh, you heard it that way? I didn't really..." These opinions can stick in our minds and hearts, especially if we care about how the person will feel if we decide to go against this advice.
The people you want to ask are those who have information you may not have--those living in the town you will move to, going to the college you may choose, working in the career you are considering, or who have had that second or third child you are thinking about. Also ask those like vocational or college counselors who have helped others make the same decision.
Above all, talk with those types who really listen to you and reflect back what you are saying. "Sounds like you are saying that it really worries you, living in a big city." Again, be careful of those who do not listen. Some may have strong opinions that are really more philosophical or political. For example, some people feel small or large families are better or even morally right, but your situation is not being considered.
May most of your decisions feel right! Always right, we HSPs know, is too much to expect.
At the end of each day, or after a draining experience, imagine dragging a swiffer from your head down to your toes, inside and outside of your body. Imagine the duster picking up all the energy that doesn’t serve you or belong to you. Do this as many times as you need to to release the residue that isn’t yours. This simple exercise is part of good energetic hygiene. Just like we need to brush our teeth daily, it’s a good idea to clean ourselves off in this way regularly, too.
There’s a little-known force responsible for some of the main challenges Highly Sensitive People face. I used to witness it daily in my own life, but I had no idea what to call it, let alone how to change it. Before I tell you what it is, let me share how other HSPs have described it:
“It’s so hard to constantly absorb the emotions of people around me.” “I’m exhausted from having to process SO much throughout the day – not only my many emotions, but sometimes the emotions/energy of the people around me.” “It can be painful to care so much about all living things.” Do those sound familiar?
The issue behind all of these struggles is energetic boundaries. I hadn’t heard the term energetic boundaries until a few years ago, but understanding this concept has changed my life. Let me paint you a picture of how my life used to be:
I constantly tuned into the emotional states of those around me so I could adjust how I showed up. I soaked up others’ energy like a sponge. I was often confused about whether my feelings were mine or someone else’s. I was exhausted from carrying and feeling so much emotion. I felt all of this pain, because my energetic boundaries were compromised.
What Are Energetic Boundaries? Cyndi Dale, author of the book Energetic Boundaries says, they “border our spiritual selves and promote our true nature….When created and managed correctly, they make sure that our real selves- not the ideas, thoughts, and beliefs that aren’t us- are in charge of our lives.
And they share information with the world, telling everyone exactly who we are, what we want, and how they can treat you…quite simply, without boundaries, we can’t share who we are with the world.”
In other words, energetic boundaries are like energetic/spiritual skin. Just like our physical skin protects us from absorbing every pollutant in our environment, healthy EBs keep us from absorbing all the energetic “stuff” in our environment.
They protect us by keeping in the energy that supports us and letting out what doesn’t. They also draw to us things that we need like guidance, relationships, life lessons, and healing.
Your Energetic Boundaries Can Become Damaged
More info: Read Energetic Boundaries by Cyndi Dale Find an HSP-informed therapist or coach
Good advice when you are single and going on dates
1. Meet rejections with warmth and understanding As a sensitive person, you are typically more affected by rejection. Both of others' rejection of you and of having to reject another yourself. Try to face the discomfort - your own and the other's discomfort - with warmth and without condemnation of yourself or the other.
It will enable you to relate more consciously, clarified and strongly to the pain you and the other are going through.
2. Plan self-care for difficult situations If after a date you are shaken, hurt, disappointed or feel self-critical, it is good to have thought in advance about what you want to do: What makes you open your heart again? How do you calm down? What thoughts should you think? What actions build you up? Who should you talk to? - and who are you not talking to? Be aware of what support you can give yourself and what support you need from others. Write if necessary. in advance a loving and supportive letter to yourself with important messages that you need to remember when you are having a hard time.
3 Practice showing confidence, joy and warmth in your relationship with yourself You have to live with yourself for the rest of your life - no matter who your partner becomes. When you are overstimulated or have negative emotions, you can try to treat yourself as lovingly as possible. Hereby you accustom your brain and your psyche to maintain calm. You train your ability not to get upset when something is difficult - it will not only benefit you here and now, but also strengthen you to cope with challenges in a future relationship.
4. Make room for the many different emotions. Some sensitive people feel very hurt over a previous relationship. Others tell them that they must learn to "let go and move on." But it can be a deep and painful process, when one's emotional life is more intense. Not least for the sensitive, who have had a stressful childhood. Give yourself understanding and acceptance, that it can be a long process for you to heal the wounds of the past. Perhaps you will feel some relief when you allow yourself both to feel the sadness of the past and to open yourself just as quietly to what you yourself can do in the future. Do not climb, but take small affordable steps.
In. life in general and in relation to your possible practices that treat.
Imagine you have a barometer that measures your energy. And it must never go to zero or below zero!
Investigate and become super sharp in WHAT it is that is draining you!
In fact, it is often quite specific things you have not noticed that disturb your sensitivity. And other times it is more diffuse energy situations. But you can constantly get better and better at discovering how you can take even better care of yourself and look more and more concretely at the individual situations + develop more practical solutions to those situations
Notice now in the situation where you feel drained. Rewind a little and think about what has happened from the time you had more energy and then to now! ??
Was there too much noise? Did anyone speak with a loud penetrating voice? Were there many people who wanted something from you? Was there general noise and confusion? Did you stress yourself from the inside out about something you needed to achieve? Quarrels among the children or constant questions? A friendly person who disrupted your flow in concentrating. Too much heat or cold? Wrong diet - Imbalance in the hormones? Calls on the phone Very ugly surroundings? - Can actually be draining Clutter - At home on your computer, in your head, in your appointments -
Become more precise and aware of the exact things you are sensitive to.
That way you have a chance to detect it before your barometer is smoked all the way down to zero or below, your nervous system is shaken and you get angry, irritated, tired, sick, stressed, depressed, hurt, extroverted, scolding children / boyfriend / others out or how you now react when you are overloaded.
How do you react specifically?
It is not to be delicate, to be conscious and be able to put into words your sensitivities! On the contrary, it provides power, as you can now deal with those things purely practically!
Now you can take into account the things that are bothering your nervous system. Before it gets irritated that it is draining or really uncomfortable.
Many of us let it go too far because we are polite, inattentive, unconscious, afraid to say no, do not give ourselves enough respect or anything.
What can you do practically to avoid the situations that make you overloaded or drained? Be very practical about things. There is almost always a solution. The reason you find yourself in the situation is only that you have not looked properly and clarified it yet.
Do what you are good at !!! I first examine if I just have resistance to things because I want to avoid being powerful OR it's actually not my "genius zone". If they are not genius zones, I will not waste more energy on them. Think about whether you need to change your communication habits to something that suits you better. Do you have to do phonecalls if you can not bear to speak? Can it be done in writing? You can do exactly what you want my darling! Create your life so htat you will get a delicious life. Take all the dogmas into consideration. Design your own life!
Always make sure it is well stocked What you can do to fill up your barometer
Eg. do you know that you have walked around with or without a warm sweater for far too long !! Maybe you were thinking "Just in a little while" or were just so focused on chores and not prioritizing your well-being. Maybe you did not want to download it. It may be this does not completely disrupt your nervous system. But goes into self-care instead. Never let a moment pass where you do not just have it super delicious! You deserve it.
Always make sure you have a great time!
Fill yourself up:
Listen to music or exciting lessons while doing "boring" things - Dance eg when cooking, cleaning up Do yoga, dance, stretch, meditate Pet yourself Find a quiet place or listen to music
Make work and necessary "duties" enjoyable:
Always have something delicious in your bag or at home - that nourishes your body at the same time. Raw chocolate ect. If you have to do something you resist or thought was boring, then you bring pleasure into the situation. Make a trip in the public / airports super fun and / or educational trip, with magazines, delicious snacks, food and reading / listening material. Where you recharge in your own little world Dance while doing housework Listen to lessons that inspire you in your life / business while doing manual work / cycling / driving Are you going to do something you thought was boring? Be consistent in spicing up the situation with something like: Soft clothes, comfortable chair, blanket, smoothie Make sure your surroundings are beautiful and clean while you work Ask yourself what you are missing in your life. AND GIVE IT TO YOURSELF TODAY! After all, life is not a waiting room.
How do you react specifically when you are overloaded?
In what specific situations do you feel drained?
What can you do to fill up your cup and do it throughout your day?
Become aware of your energetic boundaries
See it as if you are a house, that you have left. You are busy being in your head and looking out for others, to make sure that others are okay with you, that things happen the way you want them, etc. You use your sensitivity outside of yourself.
Until now, your body has been like an abandoned house. World weather conditions (energies) have been able to whip through your house. Others moods and agendas have strained through your system.
You must now move home and arrange yourself so comfortably, that you never want to leave your home again, no matter how exciting experiences you will have in the world.
Do this exercise out among others and experience how you become more and more aware of your energetic limits, where you end and where the rest of the world begins.
Sensitive and the Value of Loving Contact - with and without a partner Tips and advice to bring out the best in your social sensitivity
If you carry genes for social sensitivity, you are more affected by your partner's mood - and as a single you can be more deeply hurt by a relationship and more affected by rejections on a date.
Here in the article you will get tips to handle your social sensitivity optimally and promote loving contact with your partner - and yourself.
- talk to your partner about how you create loving interactions and strengthen your relationship. - get practical tips and advice to express love with and without words. - learn what you can do as a single - and get deeper peace in going on dates.
Remember that you are more affected as a socially sensitive person.
Make sure you and your partner get the most out of your social sensitivity As a socially sensitive person, you are more affected by the expression of emotions, than most others - whether you and your partner express it in words or between the lines. Therefore, it can be even more crucial for you that your emotional communication is of a high quality.
Talk to your partner about how you communicate your loving feelings with each other. Agree on what you are good at and what you want to get better at. Make a concrete plan for how your conversation can be the beginning of you sharing more loving and positive feelings with each other in everyday lif
YOU CAN AS A SOCIAL SENSITIVE HURT AND DRY OUT LIKE A FLOWER WITHOUT WATER, WHEN THE CONTACT BETWEEN YOU AND YOUR PARTNER IS CRITICAL AND COLD. ON THE OTHER HAND IF YOU AND YOUR PARTNER ARE LOVING AND WARM IN YOUR INTERACTION WITH EACHOTHER, YOU CAN FLOURICH STRONGLY IN YOUR RELATIONSHIP
How can you strengthen the loving contact with your partner?
1. Express negative emotions thoughtfully From research we know one sure thing about the durability of a relationship: - - if we have very “negative” behavior towards each other, it can be harder for us to stick together and thrive as a couple.
It's not just what we say to each other when we e.g. are excited or when we have put up a “cold wall” . It also means a lot - and apparently even more - how we show each other our feelings without words. You are allowed to express negative emotions. If you suppress them, the emotional distance can grow. But express your negative feelings thoughtfully and only when necessary. Not as a bad habit. Before and after expressing negative emotions, you can strengthen the contact between you by showing warmth and positive emotions.
2. Show your warmth and love in words
EXAMPLES: - When you acknowledge your partner's views - even if they are different from you own - it works like a glue that makes love last. - You need to say positive words about your partner's actions and attitudes. You need to try to look openly at how your partner is experiencing issues, and you need to be willing to try out some of your partner's suggestions. - You can thank your partner for help, forgive mistakes and offer your own help whenever possible. - You can tell your partner how much his/her love means to you. You can remind yourself and your partner of good experiences you have had together. - If you are upset, hurt or disappointed, you can stop shutting yourself off and pile up anger. You can instead honestly express it and, if possible, avoid using offensive words.
3. Strengthen the loving contact between you without words - it works stronger that words.
HOW CAN YOU SHOW LOVE WITHOUT WORDS? Your tone of voice, your facial expressions, the way you turn towards or away from your partner, your involuntary movements and your whole body language can reveal friendliness and kindness - or radiate coldness, rejection and anger.
A warm smile, an open attitude, a loving tone of voice, a face that radiates joy, humor and cohesion all help to show your loving feelings. When we often share loving feelings, we can feel happier with each other and can have an easier time getting through conflicts.
IMPORTANT POINTS: Several studies of relationships show that non-linguistic expressions of emotion seem even stronger than words!
Do you know that as a woman you often have to protect yourself, set boundaries and fight your way through all the challenges of your days and in life itself ...?
There is a lot to do about setting boundaries and protect yourself, as well as protecting your worth, which must be put into force so strongly during periods of your life, that your whole being must dedicate itself to the process. We live in a world that is oriented around masculine values and methods. It has a price to be female and feminine and to go out in that field.
We move out into the world and have to find a way to put up a shield to protect ourselves. The open-minded, unconditionally loving and enthusiastic feminine being gets difficult conditions.
In periods of my life, I have had to be fiercely masculine in my approach in order to create space in general and space for myself. It's not because I can't do it or live it. But I notice an increasing fatigue, exaution and a fatigue associated with it. I'm tired of having to be on guard and ready to attac.
When I put up a shield, it not only ends up facing my challenges. It does something to me and makes sense to myself. The shield closes me inwardly, creating a sense of emptiness and a world without colors. I lose touch with the very nerve of what is my natural outlet - my sweetness, sensuality, gentleness, enjoyment and warmth. I'm only half. It is felt in everything - also in my relationships. We need the masculine and feminine duality to create the magic and attraction between the two poles.
When I feel insecure in life, I create my own masculine protection. But in return it creates a inappropriate enclosure of my heart, which is petrified. I am not in flow with my relationships. But they stagnates. We need to be women and feel safe enough to lean into the feminine energy now. The world - our men and ourselves need femininity
Forget their own needs and desires The symptoms that come with being highly sensitive are burnout and stress. That is, lack of energy, mood swings, lack of short-term memory or walking around with a feeling of not fitting in
Other symptoms can also be that we make decisions that are reactive and that are often bad for oneself. Of course, it also has an impact on the agreements you make with yourself. One can have a hard time keeping them and it ultimately gives poor self-confidence.
Physically, the sympathetic nervous system is largely at work - it is the nervous system we use when we have to make an extraordinary effort. If we are aware of the function and reaction of the nervous system, it is a great state to be in and it is very useful when we need to perform in less time. But when it's the system we use on a more permanent basis, things go wrong and we actually lose our ability to relax.
(this can depend weather you are a male or female, your connective tissue ect.)
When I have clients who are highly sensitive, I often feel tension in the neck, throat, solar plexus and the lower abdomen. There may also be pain or a buzzing in the arms coming from the buckle in the neck and shoulders.
When the sensory impression from the body is that it is a harsh and confusing world, the emotions can be difficult to control and the head easily becomes filled with thoughts. From a very young age, it can give a basic feeling that you are not entitled to or desired in the world.
That attitude can cause a lot of problems in relation to relationships with other people. One may have a strong tendency to make choices where attatchment, weights higher than one's own needs and desires. Thus one will get a feeling of not being heard, or taken into account, and one is trapped in an eternal paradox which is self-affirming.
Often it is the feeling or sensation that we become or are afraid of when we are highly sensitive. But as with much else, it's about getting to know the unknown.
The techniques I use with hsp clients:
The basic methods are in-depth pulsations and pressures that either dampen or activate the body's tension pattern. Here I seek contact with the emotions or the emotion that lies in the pattern of tension. Emotions are the inner movements that are created in the body by impressions, and the various movements have a bodily expression. It is often in the trap between the emotional movement and the expression that problems arise
Either that we are not able to feel the movement, and thus can not express it. In sensitive people, it is strongly felt, but they hold it back the best as they can. When we in collaboration have contact with the feeling, I examine how old the feeling is. I inquire into the subconscious and until the client and the body's senses.
The sensory memory we have with us from before we were born, in contrast to our cognitive memory which for the most part only reaches back to the age of 3-4 years. Once the client has a sense and an idea of how old the feeling is and how it feels to be there, we can start working on the client's perception of himself as a child, and the relationship between his adult self and the childish feelings and sensations, sitting in the body from that time.
Then we can release the emotional paradox, and replace it with a more mature consciousness. The result is that the client's sympathetic nervous system becomes activated less and less. Then the quality of life increases and the decisions the client will make becomes more respectful and caring for themselves.
A bodyworker, a hsp specialist and inner child healer
When we go from the unknown to the familiar, it feels less dangerous. It also allows us to relate and separate the senses and emotions, and that is important in the healing process. For me as a therapist, the most important thing is to get the body to switch from the sympathetic nervous system to the parasympathetic nervous system, where the body is relaxed and can recover. This is where the body begins to regenerate or heal itself.
When we are in our sympathetic nervous system, we only breathe superficially, but a deep and calm breathing is the key to a more lasting relaxation. I work with the client's attention, sensation and awareness in their breathing, so that they themselves become aware of when the sympathetic nervous system is active and when it is not.
You can also use the increased awareness as a tool to find out in which situations you react to and how it is felt and felt in the body.
Advice from a female hormonal, funtionel medicine, naturapath expert:
HSPs nerveussystem is often more sensitive to stress so hsp should follow the recommendations for treaments for people with stress or burnout/adrenal fatique:
Factors that can stress the adrenal glands:
Tissue damage Inflammation Pain Mental stress Glycemic dysregulation (unstable or high blood sugar) Overconsumption of caffeine Subclinical food reactions (eg gliadin, gluten protein fractions) Intestinal balances, including hidden allergies and inappropriate intestinal flora (intestinal dysbiosis) Prolonged stress can have many consequences for your body.
What can you do yourself You need to focus especially on your sleep pattern. Are you sleeping well enough? Lack of sleep can in itself create stress, and good quality sleep is the best reducing agent. It is important to make lifestyle changes at your own pace
In your diet, you can advantageously include lots of tyrosine-rich foods (eggs, tofu, yeast flakes, tempeh, fish, sesame, lamb and meat) and tryptophan-rich foods (pumpkin seeds and meat) and get a lot of vegetables. Lechitin-rich foods can also lower the stress threshold. In the meantime, supplement with good supplements. Also focus on whether your intestinal system is working, or whether there are hidden allergies or underlying inflammatory processes. Start a coffee rehab as caffeine stimulates the adrenal glands. Instead, drink green tea that contains the soothing amino acid L-theanine. Avoid too much and too hard workout. Feel free to practice Hormone Therapeutic yoga. Low metabolism can cause more symptoms reminiscent of cortisol imbalances, just as blood sugar and stress can also be related.
Basic package for you with cortisol imbalances:
Omega-3 Multithera, which has good B vitamins or omnimin from biozyme. Magnesium citrate magnesium bisglycinate or ionic powder. Get 600-1000 mg daily, it will help muscles and nervous system to relax. In addition, you can choose 1-2 supplements of herbs (3-4 can be taken in total if you have many symptoms, but do not start with them all at once) adaptogens or amino acids. Choose the herbs which best suit your situation and your symptoms.
Phosphatidyl serine: Good for memory problems. Makes cells more sensitive to cortisol (which is good).
Pascoflair 1-3 tablets daily. Has in experiments shown the same effect as benzoediazepine (antianxiety medication)
Avena Sativa (Oat Straw): Soothing natural remedy if you have difficulty sleeping.
Valerian has a calming effect and is a really good remedy for sleep problems, stress, anxiety and restlessness. Full effect is seen after 2-4 weeks. - NB should be avoided if you are under anesthesia, taking antiepileptic drugs, using sleeping pills, is breastfeeding, pregnant or taking sedatives.
Rhodiola rosea L., rhizoma et radix. Increases mental focus and energy, normalizes the adrenal glands and is really good at high cortisol levels. Also affects balance in the ovaries and thyroid gland. A mild supplement that is suitable if you are very sensitive to supplements. Choose the product Artic root, Rosenrod from Solaray or Bidro.
Acetyl-L-Carnitine in combination with phosphatidylserine is a brain-booster cocktail that quickly gets memory and concentration going again.
Maca. Is especially good for low estrogen and burnout. Strengthens energy and endurance. Normalizes hormone levels. Get 2 mg daily.
Ashwaghanda: High-indicated in both burnout and low metabolism.
Panax Ginseng: Panax Ginseng is very powerful. If you have PCO and / or elevated androgens, you should not take ginseng (also avoid ginseng if you are very sensitive or suffer from anxiety or restlessness). Works best on men and women over 30 years. Read more about Panax Ginseng HERE
Siberian Ginseng (Russian root) is an invigorating herb that inhibits adrenal enlargement and reduces the consumption of vitamin C in the adrenal glands. In this way, it is used to improve both mental and physical performance, especially in cases of physical and mental stress. Is at the same time more directly immune-stimulating than the other adaptogens.
Astragalus inhibits i.a. the effect of cortisone on the cellular immune system and reduces stress. Can also be used for low estrogen and high cortisol.
Licorice extract is a superfood for your cortisol levels and your ovaries. Licorice is therefore especially good for you with low cortisol levels and with high androgenic levels. NB: Do not use licorice if you have high blood pressure, kidney problems or are taking diuretics. Also, do not use licorice extract if you have had estrogen-sensitive cancer.
L-Thyrosine is especially for you who are anxious, restless, nervous and maybe even anxious. NB: you should not take L-thyrosine with metabolic drugs, MAO inhibitors or levodopa. L-thyrosine for metabolic patients should be monitored by a physician.
L-theanine as a supplement, is also found in green tea, and has a calming effect.
MAIN FOODS: Be sure to eat a handful of protein morning, afternoon and evening, for example: fish, shellfish, chicken / turkey, eggs, lentils, beans, hemp seeds, bee pollen or good quality protein powder. The amino acid tyrosine is important. Tyrosine is found mainly in eggs, soy, tofu, parmesan, sesame seeds, shrimp, chicken, peanuts, mussels, chicken livers, fish, poultry, lamb, almonds, mung beans, cocoa, hemp seeds. Eat plenty of these type of foods. The amino acid tryptophan is converted in the body to serotonin (the happiness hormone) and further to the sleep hormone melatonin. Tryptophan is found especially in turkey, chicken, eggs, anchovies, pumpkin seed protein powder, parmesan and also in soybeans, spirulina, pumpkin seeds, sesame seeds. Eat plenty of these foods. Eat 1-2 handfuls of carbohydrates, preferably for the evening meal, eg whole grain rice, (gluten-free) pasta, oatmeal and buckwheat (in bread), quinoa, amaranth, root vegetables, potatoes. Eat 800-1000 g of greens a day - divided into today's meals. Eat fats from nuts, kernels or seeds (3-4 tbsp), avocado, olives or 1/2 tbsp cold-pressed oil every day. Also eat saturated fat from coconut oil or butter (1 tsp). Drink 2-3 liters of water a day (coffee, tea does not count - however, a maximum of 1 liter of herbal tea or freshly squeezed juice counts)
Choose organic and unprocessed foods. Choose meat from free-range animals. Feel free to eat lecithin-rich foods daily: homemade or organic mayonnaise, soft-boiled eggs, lecithin granules and sunflower seeds. Raw cocoa acts as a natural antidepressant and energizer. Dark chocolate and cocoa have been shown in some studies to be able to normalize elevated cortisol levels. Licorice (licorice root extract), but only if you do not have high blood pressure, kidney problems or have / have had estrogen-sensitive cancer.
Eat 3 main meals per day
A female hormone expert, functionel medicine expert, naturapath
Burnout is what happens when cortisol levels have been too high for too long. It is an advanced stage of decreased cortisol production.
While for a longer period up to a burnout, one can switch between symptoms of high and low cortisol in the body, in the case of burnout it is primarily the symptoms of low cortisol that characterize the picture. The typical picture will be that several other hormone imbalances are also seen, as favoritism of cortisol has most likely stolen (pregnenolone) over the other steroid hormones, including the sex hormones. This is done by lowering the levels of the hormone of sex hormones (DHEA) because cortisol gets the “stolen” pregnenolone food package to produce enough cortisol.
What's happening? When we are faced with a stress factor - we need to increase our cortisol levels in the blood. Therefore, message is sent from the hypothalamus via hormones CRH to the pituitary gland. The anterior pituitary gland then secretes ATCH, which is the signal to the adrenal glands to produce cortisol.
In case of burnout, the stimulation of the adrenal glands with ATCH still takes place. However, the adrenal glands cannot produce enough cortisol due to the great stimulation that occurs because they have been under too much pressure for too long.
In tests, burnt-out people will see a low circadian rhythm, as well as low DHEA levels, with the effect of the sex hormones as a result.
What consequences does it have in the body? Long-term stress and long-term cortisol exposure have several consequences for the body. And when we talk about burnout, the situation has been going on for so long that several of the following scenarios apply. It's getting harder:
To maintain normal blood sugar levels To relax and rest To recover and rebuild cells in the body To Get enough (quality) sleep To balance other hormone levels To maintain the integrity of the mucous membranes (barrier function) - which, for example, can cause leaky gut. To maintain enough bone mass To have an effective immune function To counteract oxidative stress in the body's cells To have appropriate regulation of inflammatory response To maintain optimal biotransformation, including maintaining optimal liver function To adjust blood pressure. In the adrenal glands, aldosterone is produced which controls blood pressure and in case of burnout, symptoms such as orthostatic blood pressure (it dizziness in the eyes when you get up quickly), high blood pressure and dizziness may occur. In addition, cortisol affects the tension of the vessels, and increases the blood pressure itself. Burnout can therefore affect both blood pressure in the upward and downward directions.
In addition: With burnout, several brain structures also change. The amygdala, which controls fear and primitive response, increases, while the hippocampus, which controls memory and cognition, decreases. In practice, this means that you perceive more and more things as "dangerous", but at the same time find it harder and harder to act on it. Therefore, when long-term stress has developed into burnout, most people will have some cognitive symptoms such as decreased concentration and memory.
Underlying causes The causes are the same as with stress, and are the consequence of stress not being dealt with earlier.
What do you need to pay special attention to? Look at your sleep pattern. The most important thing is to regulate sleep. Use visualizations morning and evening. You need to relate to what is maintaining your stress, try to get a lot of pleasure into your life, and take it easy. Eat a lot of vegetables. Turn up protein sources rich in tryptophan (pumpkin seeds, meat and dairy products) and tyrosine (eggs, sesame, tofu, yeast flakes, fish, lamb). Drink green tea instead of coffee as it contains the soothing amino acid l-theanine. Hidden allergies: you may have developed food allergies or intestinal imbalances. Or you can have undetected allergies that create prolonged inflammation in the body? Is your blood sugar dysregulated? Find a meal plan for Insulin Balances Do you have chronic inflammation in your body? Inflammation is exacerbated by stress, but can also cause bodily stress. Do you have inflammation that needs to be taken care of? Find anti-inflammatory recipes - and eat anti-inflammatory herbs like ginger, turmeric and garlic. Eat plenty of greens filled with antioxidants and avoid sugar that have the opposite effect. Caffeine intake affects the adrenal glands and should be avoided. Pay attention to how you exercise. While moderate exercise can prevent stress, you really need to think about when you are burnt out, and notice if you have a particular reaction after your workout. You try Hormone Therapeutic Yoga Make sure you keep an eye on your metabolism - use a meal plan for low metabolism
Take a multivitamin with methylated B vitamins (multitherra or omnimin ect) Take omega 3 supplements to reduce inflammatory processes in the body Take magnesium supplements as you have increased magnesium requirements, when you are burnt out. At the same time, it has a calming effect on the nervous system. A solid supplement of vitamin C can often also be a really good idea, to get enough antioxidants for oxidative stress found in a stressed body, and because the adrenal glands' consumption of vitamin C is increased by a burnout.
When treating burnout, the following can also be highlighted:
Phosphatidylserine and L-acetyl carnitine are good supplements if your memory and cognitive function are affected. Licorice extract is good for low cortisol levels, and also good for high androgen levels. However, it should be avoided if you have high blood pressure, have kidney problems or have had estrogen-sensitive cancer ect. Panax ginsing can increase cortisol, but is very powerful and should be avoided if you have anxiety or restlessness. Astragulus is good for stimulating the immune system after prolonged stress. Rhodiola rosea L., rhizoma et radix. can help normalize adrenal function and provide excess and mental energy. Siberian Ginseng inhibits adrenal enlargement as seen in burnout. Maca can be good if your sex hormone balance is affected by burnout. In case of sleep problems and mood swings, a tryptophan supplement may also be appropriate