Reach out for your girlfriends As women, we respond to stressful situations by seeking support and help from other female relationships. It is known as the ‘care & say hello’ stress response, and it is believed that this is what makes women live longer than men. This is because it increases oxytocin and lowers cortisol. Reach out to your girlfriends when you are feeling stressed and talk about your worries and anxieties.
Ask for help It can be difficult to reach out for help, but it is utopian to think that we are superwomen who can handle it all ourselves - especially in stressful times. Delegate and say out loud that you need help, whether it is at work or at home. You will probably be surprised at how many people would like to support you when you ask for help.
Water Water is the theme of the water element, and water has a particularly calming effect on the body. So notice how you can utilize water to create calm in the body. It can be, for example, a hot tub, a trip to the spa, a walk along the seaside or making sure to drink enough water.
Kidney warmer In the East, clothes are tied around the back to keep warm around the kidneys, especially in winter, to keep the ‘jing’ that lives in the kidneys, also called kidney warmers. You can imitate a kidney warmer by placing a heating pad on the area around your kidneys (approximately the middle part of the back) when you are extra stressed. You can also place it at the feet to increase circulation in the body. If you as a woman experience menstrual cramps, you can place the hot water bottle on top of your uterus to relax the muscles (but avoid putting it here if you are pregnant).
Massage Get a massage or get someone you like to give you a massage. Physical touch triggers oxytocin and makes us feel comfortable, while massage can loosen up tension.
Your kidneys and adrenals are the little powerhouses of the stress response. When we go into a stress response, they activate and react severely to the stimulus (the stressor), by contracting and secreting your main fast-acting stress chemical – adrenaline.
If the stress continues, cortisol, another major stress hormone, releases into the bloodstream.
If our stress level stays elevated for too long, and we don’t come down and out of the stress response, these chemicals, both adrenaline but especially cortisol, become toxic to the body systems. This continual secretion of cortisol is what, over time, creates adrenal fatigue, burnout, and in the worst case scenario, autoimmune conditions and other conditions that have inflammatory characteristics, such as ulcerative colitis, fibromyalgia, chronic skin conditions, and other debilitating ailments that leave a person in ill health.
Many of our classic chronic conditions in the Western world are a direct result of this stress response being always on, the chemicals never re-absorbing back into the body, and the body not being able to repair fast enough to keep up with the breakdown.
THE REPAIR: To get to the ROOT cause of this excessive secretion of our stress chemicals, it makes sense to go to the place in which the chemicals are released, and that is at the actual kidney/adrenal interface.
Healing the body tissues, organ systems and chemical pathways of our body.
This is what we are doing when we work at the level of the kidney/adrenal interface.
You are literally asking and giving those little organs and glands THE PERMISSION to COME DOWN. You are demanding (in a nice friendly way) that they lessen their grip, and release and relax.
The more you can tap into this kidney/adrenal interface and speak to it, the more you are able to bring regulation and ease back into your nervous system.
Work with a partner: There are a few ways to do the K/A work with a partner. One, is to do it from the side and to just work 1 side at a time. The person with active touch can place one hand directly on the kidney underneath, and the other hand on the torso/ribs from above. With their attention clear and present, they can hold the kidney between their two hands and this can be a nice way to practice. Another way is for you to lie on your side, if that is comfortable, and the other person can place both their hands on both kidneys at the same time. Another option is to lay on your front (head facing down) and the person can place their hands on the kidneys from the top. All are good options, just whatever feels more comfortable for you and your partner. And remember, the energy is guided by attention, so if there attention is attuned and clear, the work works!
By yourself: You can try to put your hands on the specific area.. Or you can lie on your back and You can put a small pillow if that feels good. What can also work great is a small beanbag or a small soft juggling sack, because it is a similar size. What you can also do is put some sand or sugar in a small ziploc bag and adjust it to the size that gives you a reference point that you can feel but isn't too big or bulky. With the Kidney/Adrenal work, awareness and attention is everything, so the actual tool isn't important as long as your intention is …
What happens of changes under stress, be it mentally (as a result of burnout) or physically (as a result of head trauma). As you will see below, there are a number of common features in the symptom picture between stress and postcommotional syndrome (late effects after concussion / mild head trauma)
Physical symptoms: Headache Nausea Dizziness Exhaustion Sound and light sensitivity Visual disturbances Balance problems Delayed reaction time Insomnia or excessive need for sleep
Cognitive symptoms: Memory loss Difficulty concentrating Lack of overview and ability to plan Indecision Difficulty processing new knowledge, eg reading and understanding a text Difficulty formulating thoughts or following a conversation
What happens in the brain? The brain is not able to store glucose, and therefore glucose must be transported across the blood-brain barrier on an ongoing basis. Both stress and head trauma cause changes in the brain's metabolism, which is largely about the metabolism of glucose (sugar). For example, elevated levels of glucose are seen in the brain - but decreased uptake of it. There is therefore a problem with low energy availability, ie. how well the brain is able to use the energy available. This may explain the experience of craving sugary foods to try to get just a little energy boost - but you will crash immediately after ingestion.
Specifically in the case of head trauma, a number of chemical reactions are seen, which accelerate the need for glucose, but a reduced blood flow means that the sugar does not reach the right destination in the brain in sufficient quantities. It results in an energy crisis. Even small tasks can become overwhelming.
Exercise is extremely effective in optimizing glucose uptake - and reducing a wide range of inflammatory processes that are also at stake. But we have to start somewhere very different from traditional fitness and strength training.
First, confidence in the senses must be restored, then you must become confident in movement and finally, renewed contact must be created between the brain and muscles. And then it has to be micro-dosed!
Neuroflow exercises is recommended
Nootropics: first aid for brain in energy crisis & intestines in distress which is supposed to be an extremely effective shortcut. I and several of my clients have benefited from supporting the brain with a specific type of dietary supplement, which gets the brain back on track. These are nootropics. These are plant substances that stimulate the brain by influencing energy (glucose) circulation in the brain, neurotransmission (communication between neurons) and protecting neurons from damage and dysfunction - and thus support and prevent premature decline in cognitive function.
Do not confuse Neuroflows with Yin Yoga, these are some other neurological buttons Neuroflows play on.
YIN should be understood as recharging and rebuilding after a YANG challenge, physically as well as mentally.
The challenge gives rise to the change you want, the refund anchors it.
Neuroflows -are gentle exercises targeted to the nervous system.
"What are neuroflows?" Neuroflows are gentle training in the form of short exercise sequences that create calm in the nervous system and better body awareness. A neuroflow consists of a series of recalibrating exercises that wipe your body's whiteboard clean, so you immediately get improved motor skills, coordination, agility and muscle activation. With calm movements, focused muscle contact and varied sensory stimulation, you recalibrate your nervous system, create focused attention in your brain and get your body ready to move. Neuroflows upgrade the brain's body map and create better visibility. It provides greater security in movement and relieves pain. Flow exercises include eye exercises, breathing exercises, joint movement exercises, stimulation of the skin, sensory exercises, nerve mobilizations, etc
Why should I train neuroflows? ” Flows update the brain's body map, create better visibility and predictability - and thus create peace of mind in the nervous system. It helps to remove the brakes on your strength that the brain activates if it reduces visibility due to insufficient or unpredictable sensory input. When your body's GPS is upgraded, your brain becomes more confident with movement, power development and new tasks, so you experience greater freedom of movement, pain relief, more mental surplus and desire for exercise, as well as greater benefits from your training - because you move better and have better contact with the muscles. Flows not only leave a nice feeling of being down in the body - they also launch a cascade of positive effects the rest of the day. In your nervous system, your hormones and your immune system. They work both locally and holistically.
How can I use neuroflows? ” One can say that neuroflows are YIN and strength training is YANG. Flow exercises can be used as a warm-up, in breaks between strength exercises, as an active recovery on days off, as an everyday movement in addition to training, as small rehabilitative and pain-relieving exercises throughout the day and as an equivalent to an espresso for your brain.
It is recommended to have a regular practice with neuroflows to improve freedom of movement, stress management, body awareness and general well-being.
When you do neuroflows, you will i.a. experience that you: can move more freely and without restrictions feel like exercising, even on the most unplanned day can breathe more freely and more easily mobilize energy for exercise can concentrate on being present in your body during training, while all the wandering thoughts of what else you need to achieve come at a distance can no longer feel the old pains, blemishes and "auch" sensations to the same degree as you used to have more energy for the rest of the day becomes stronger
Oxytocin can not be in the body at the same time as adrenaline and cortisol ....
So we really need to start “enjoying” the stress out of the body!
Oxytocin stimulates social interactions, togetherness, friendship and strengthens bonds between people. It improves mood and alleviates anxiety. An increase in oxytoxin is seen during orgasm, but hugging for a longer time also increases oxytocin secretion. Oxytoxin is also released when the cervix expands during childbirth, as well as when a woman's nipples are stimulated during breastfeeding. Oxytocin inhibits elevated cortisol levels during stress, and therefore oxytocin-releasing activities can be used during stress: eg good food, dim lighting, soft clothes, yoga, meditation, relaxation and enjoyment.
Oxytocin Guide: 1) Touch Touch is what stimulates oxytocin the most. That is why you need so much warmth, caresses, massage, cuddles, hugs, soft clothes etc. as at all possible. 2) Presence Make time. Put the phone away from you when you are with others. Have fun with a good book. Presence with yourself and others. 3) Sex The more often, the better! If you do not have a partner, then sex with yourself is just as good. 4) Kisses & caresses With your partner, family or children. 5) Care Towards others and not least yourself 6) Make a self-care list Write down all the things that are pure pleasure for you and then book time for yourself and your own care in your calendar 7) Yoga, Meditation and relaxation
** When we are stressed and struggling with health hassles and perhaps also hypersensitivity, we need an extra good night's sleep. The body regenerates and repairs itself while we sleep, just as our immune system is strengthened❤️
** Here you get some tips to calm the body and create a good night's sleep
Turn off artificial light and screen light 3-4 hours before going to bed. Use candles and / or anti-bluelight glasses, and possibly nightshift filter on telephone and computer. Take a warm bath and wrap yourself in a sheet, instead of wiping your body with a towel and going straight to bed (amazing calming effect) Take a foot bath with epsom salt or sea salt, sage leaves, lavender flowers and chamomile flowers (or use the corresponding essential oils) Bonus ingredient with soothing effect: Fill an old sock with oatmeal and put it in the foot bath. Squeeze it so that the water becomes cloudy. Now the soothing and healing content of the oats is distributed. Drink chamomile tea or make your own Sleeping tea from chamomile flowers, valerian root, sage, lemon balm, lavender and hops. Sleep completely dark! and preferably in a cool room
Better sleep? Put on socks Ståle Pallelsen, sleep researcher and professor at Bergen University, can confirm that the trick actually works. - Yes, it has long been known that wearing socks at night is a sleep advice that many swear by, says sleep researcher and professor at Bergen University, Ståle Pallesen. - It is related to body temperature. When it falls, it is easiest to fall asleep. If you freeze on your legs, your body temperature rises to compensate for this, and then it becomes harder to fall asleep. It is therefore important not to freeze on the legs in terms of sleep, he says. Surgeon and lecturer at Imperial College London, Karan Rajan, also supports the sock trick. - Wearing socks in bed increases blood circulation to the feet, he explained recently in a video on TikTok. - When the blood vessels dilate, they can get rid of the heat much faster. It causes the body temperature to cool down faster than normal, and a low body temperature is necessary for optimal sleep. - If you want better sleep, you need to cover your feet, Rajan explains.
If you have been stressed for a long time it can have an impact on different things..
I have been stressed for many years which has also given physical defects but now also mental. Among other things, I suffer a lot of getting angry when I get tired and it bothers me a lot, as it affects my relationship ..
My question is can one when one has been stressed for so long start to lack and not produce enough Happiness hormone ?
Point 1 - then the energy is low and thus you are constantly exceeding your own limits because you are probably trying to maintain your normal life?
At the same time you are using one or have overused a lot of cortisol that your adrenal glands produce. But you have overused it and therefore it can not keep up with the production of the daily cortisol that we use to get through The day.
The adrenal glands also produce DHEA, which is a hormone that creates pleasure, and when the adrenal glands are tired, then they cannot produce it
Finally, the stomach and intestinal system contain and produce 95% of your serotonin that creates Happiness and Joy. Under stress, there is too much strain in the stomach and the production of serotonin is not optimal. The gastrointestinal system does not work and it strains your mood, and can lead to depression and anxiety. The stomach is your second brain.
There are 2 types of stress and there are different ways to support yourself in self-regulation, so that you can return to calm, grounding and excess (homeostasis)
Roughly speaking, but from the perspective of your nervous system ❤
1. Overcharged ~ elated ~ hyperarousal 🔥 Here you have your foot on the accelerator of the nervous system and here you are angry, completely fired up, want to fight or maybe flee, high heart rate, muscles are activated and tense (not everything has to fit, but here you get a picture of it) If you are connected to your body, it will be felt as sensations in your arms (to fight back) or in your legs (to escape).
This is what your nervous system needs - Your body needs rest. It can be stretching, listening to something soothing, feeling, seeing another person. Often you will seek release (which of course can be scary, so it's more reassuring to stay in your nervous system's activation).
2. Collapse, lack of energy & hypoarousal☄ Here you have your foot on the accelerator of the nervous system, but ALSO on the brake. It manifests as collapse, emptiness, numb, depression and giving up ~ "do whatever you want with me" attitude, difficulty connecting and disconnected from the world. It's hard to get out because you have no energy available. ~ but it's a vicious spiral if you remain passive. ❤ This is what your nervous system needs; Activation. - what's the smallest step you can take to get your body moving? Include your arms and preferably your legs ~ dance, go for a walk, push against the wall with your arms.