Thoughts on The Conscious Lifestyle: Facing Your Stress

Walking meditation in Nature
(Source: http://mettarefuge.wordpress.com)

In this article "The Conscious Lifestyle: Facing Your Stress", I think Deepak Chopra has put the issue of stress in its proper perspective in terms of long-term health because I have heard and read some other articles saying that some stress is good for people. Then again, these articles are probably written from the perspective of living in a modern society where people are expected to perform in work and studies, and see stress as a form of motivation. But Deepak goes deeper into the issue, noting that the primitive fight-or-flight response is an inheritance from our pre-human past, and "No one can healthily sustain the heightened alertness, quick burst of energy, rapid heart rate, elevated blood pressure, and other marks of the fight-or-flight response."

Yes, while our lifestyle may have changed to adapt to a fast pace of living in a modern society, our body remains physiologically and psychologically unchanged, and I have come to learn that our body is designed to function optimally when we are peaceful and rested as much and as often as possible. On looking back in my life, I can see why on some days I would have symptoms such as constipation - it must have been partly due to stress which caused various processes in my body (growth, digestion, oxygenation of muscles, etc) to temporarily shut down.

So I have been learning to be mindful not to allow "normal stresses" such as being stuck in traffic, trying to meet deadlines at work, etc affect my health. As noted in the article, diet, exercise, meditation and stress reduction are ways to manage stress and improve heart conditions (and overall health too).

Related post
Some more helpful tips on walking meditation

Overcoming winter blues (including panic attacks or anxiety disorder)

I understand it can be especially tough during winter time because usually people would feel more isolated than usual during this season. It may seem as if the world out there is a cold world where most people appear to be cold and unfriendly and ignoring others, and it can be depressing to think that those who have lots of friends and family members seem to be having fun while the rest of us are suffering alone here. It is not easy to choose to live a solitary life where we are not dependent on belonging to any kind of group or organisation or institution, but it takes courage. 

Propranolol - anxiety relief

Perhaps to help relieve anxiety, I suggest getting propranolol from a pharmacy or GP, because I find it helpful for myself to slow down rapid heartbeats. It has no side effects except lowering blood pressure temporarily, and you need only take a tablet when necessary.

Here's sharing this testimony I read about propranolol which I thought may be helpful to you. Other kinds of anti-anxiety drugs such as Xanax tend to have side effects and cause withdrawal symptoms. In my own experience, propranolol is relatively safe in that it doesn't have addictive or withdrawal effects. The only side effect it had on me is that my blood pressure was lowered if I were to take a regular dose of 1 tablet every morning and every night, which may cause dizziness in the long run. Eventually I stopped taking it regularly as the palpitation episodes became fewer and far between in 2009.

As mentioned, you need only take it when you are experiencing palpitations, and if you take only once every few days (when necessary), then I think it won't result in dizziness. You could try asking the medical doctor or pharmacist for propranolol and the recommended dosage as I believe this may be the most suitable drug to prevent/minimise anxiety attacks (besides other measures such as diet, rest, deep breathing and so on).

http://www.drugs.com/answers/propranolol-advice-564293.html 

"Sam,
I know of the stress you speak of and am on Propranolol myself and for the same reason. The classification of propranolol is a beta adrenergic blocker. It simply blocks the effects of adrenaline which causes "the fight or flight" response felt when we feel in danger, like a near miss car accident or a lion chasing you. It occurs when one is stressed to the max about anything. Adrenaline causes a lot of immediate responses in your body when released from your adrenal glands, the increased heart rate and blood pressure, palpitations and a bunch of other things.
This class of medications lowers your heart rate and blood pressure and usually stops palpitations (the feeling of your heart skipping a beat). It's been around for a long time, is very safe when taken as directed. I take mine three times a day, but I flip out about everything, and it helps in preventing my migraine headaches. So, just a bit more information.
Peace,
Laura"

Relieving/Preventing anxiety attacks through diet

Chamomile tea eases tension and anxiety

As mentioned earlier, besides taking propranolol when needed to reduce/alleviate heart palpitations, diet is another way to relieve or prevent anxiety attacks. This article shares some herbs for dealing with seasonal affective disorder (aka winter blues).

"(3) Chamomile tea can take the edge off "cabin fever." It smooths out tension and anxiety that externally enforced confinement tends to promote. It's best to use the flowers for making the tea. You'll enjoy its mild taste and soothing quality. Perfect for relaxing before bedtime or anytime."

Learn more: http://www.naturalnews.com/038202_winter_blues_medicinal_herbs_seasonal_affective_disorder.html#ixzz2Eo5ImzSo

Mushrooms contain Vitamin D

Also, I have read that Vitamin D is essential for fighting against winter blues. Since the cold weather may make it difficult to go out during the day to get the necessary sunlight exposure at times, this article recommended taking mushrooms since they naturally contain Vitamin D.

Part of the "winter blues" includes extremely limited exposure to natural sunlight. Sunlight has been shown not only to make people happier, but it also triggers the human body to produce vitamin D, a necessary component of good health (http://www.naturalnews.com/vitamin_d.html). And mushrooms are loaded with vitamin D, being the only item in the produce aisle that contains it.

Learn more: http://www.naturalnews.com/034474_mushrooms_health_happiness.html#ixzz2Eo6D2tPm

Other natural remedies to avoid depression/anxiety attacks

Here's sharing another article you might find useful as it recommends some natural remedies to avoid depression (or anxiety attacks) during winter without using medical drugs (except for propranolol as mentioned earlier for dealing with heart palpitations). While you are probably already familiar with some of these suggestions, but it is always good to remind ourselves from time to time because we may sometimes forget to take care of ourselves in some areas especially when going through challenges.

"A depression which recurs annually during the winter, as well as feelings of depression which deepen during this period, are related to lack of vitamin D, which is delivered in its most powerful form through sunshine. Vitamin D increases brain levels of serotonin, which has been called the "happiness hormone." Vitamin D also plays an important role in the body's production of dopamine, a mood-lifting transmitter. One excellent source of vitamin D is fermented cod liver oil; just one teaspoon a day delivers a potent dose of this vitamin. Dietary sources include salmon, sardines and mackerel as well as organ meats and eggs (choose organic sources for maximum health benefit, of course). You may also want to try a vitamin D supplement to ensure that you get your daily dose."

Learn more: http://www.naturalnews.com/034563_depression_winter_natural_remedies.html#ixzz2EoB1j3eS

Cod liver oil (orange flavour)

As suggested above, you could try cod liver oil (which contains Vitamin D, which in turn helps the body to produce dopamine, a mood-lifting transmitter) - it is available in pharmaceutical stores. I have taken cod liver oil before, usually one tablespoon every day. I kinda like the taste, and I find that it helps build immune system in the long run too. There is a version of cod liver oil with orange flavour, if you don't like the original flavour.

Natural vitamin D from the sun

This article suggests getting some sunlight outdoors (whenever weather permits). I agree it is important too as our mood usually lifts naturally when we are outside the building, and it is always good to be away from the internet for some time too.

"Get as much sunlight on your face and body as is available

Facing the sun for 10 minutes, with your eyes open or closed is an excellent way to absorb the energy of the sun. Take your dose of Vitamin D3 at the same time in order magnify the body's production of Vitamin D. This will boost and protect immunity."

Learn more: http://www.naturalnews.com/034784_winter_rejuventation_oriental_medicine.html#ixzz2EoBqn3N2

I agree with this part of the first article too.

"Also, take some time to perform emotional self-care. Express your feelings rather than suppressing them, whether by visiting a therapist, writing in a journal or talking with a trusted friend. Re-connect frequently with feelings of happiness, whether watching a funny movie or listening to music that lifts your spirit."

Learn more: http://www.naturalnews.com/034563_depression_winter_natural_remedies.html#ixzz2EoCFLb00

Yes, it is good to express your feelings by blogging and sharing about it. At the same time, it is also important to not allow your emotions to affect your health too much, or else it would be counterproductive. Expressing feelings is always good for relieving stress and anxiety in the long run, so long as you can find a balance and not be overwhelmed by them (as mentioned in the article below). Please remember that in spite of all the hurts and pains you may have experienced in the past, you are always greater than your sorrows, disappointments and challenges. The Christ in you, or the Divine in you, or the Buddha nature in you, is far above the storms in your life.

"Learning to meditate can help provide a balanced path between those two extremes and enable you to feel that you are not at the mercy of your emotions."
Learn more: http://www.naturalnews.com/034563_depression_winter_natural_remedies.html#ixzz2EomPLmNs

Deep breathing exercises can keep us in touch with our inner peace

Yes, meditation and deep breathing can bring you to a place of inner peace where you are safe from being buffeted by the waves, even if they come back and remind you of the past.

Related links

Holiday season blues
Healing Emotional and Psychological Trauma - Symptoms, Treatment, and Recovery Christmas Blues
Transform Your Life – Overcome Your Abused Childhood Trauma
How to Deal with Childhood Trauma as an Adult
What are the Christmas Blues?
Getting Rid of Those Holiday "Blues": Ryerson University Expert

Good for you, meditation is

Center for Inner Sciences

Yoda wisdom on meditation.

It is interesting to see Yoda from the Star Wars movie illustrating the basics of meditating through focusing on inhaling and exhaling of our breath. After all, Yoda was portrayed as a guru or teacher in the movie, and I learnt he was quoted as saying "you must feel the Force around you." Apparently the Force was described as a "binding, metaphysical, and ubiquitous power in the fictional universe of the Star Wars galaxy." I think it is not far from the truth as I believe there is a Force of love, grace and peace within and around each of us, and meditation is a key to accessing and activating this Force. May the Force be with us always.

What Is Cancer? A Shocking Truth...

 I think this video is useful as it explains simply what cancer is and how to prevent cancer cells from multiplying by improving the body environment (breathing deeply to increase oxygen, avoiding acidic food and eating more alkaline food, and keep mind free from stress through meditating, watching funny movies, avoid news about horrible things going on in the world, reading inspirational books, etc).

According to the video:

Cancer is natural. It is the natural evolution of cells of the body. When cells change, it is part of adaptation. As we adapt successfully in response to changing environments, evolution happens! Cells mutate to adapt to changing environments.

Cancer cells are groups of cells mutating in an unnatural environment. Unless the environment is changed, more cells will mutate, sooner or later. It's just how they survive in a toxic environment. So even if patients go through chemotherapy to destroy the cancer cells, and if they remain in a toxic environment, cells will mutate again. Cancer is really the evolution of a group of cells who try to survive in a very toxic environment - they have to mutate or else they will die.
 

Three simple solutions to change or improve the environment (to make it more conducive for the cells and prevent them from mutating further)
- breathe deeply (because cancer cells thrive in low oxygen environment) for example, every morning, take 5 minutes walk and breathe deeply from the abdomen - breathe in 4 counts and breathe out 4 counts)
- stop eating acidic stuff (mutated cells thrive in acidic environment and die in alkaline environment) - avoid sugar, pop, soda, coffee, milk, etc. Eat more raw green leafy vegetables, fruits, alkaline water, coconut water,
- keep your mind as stress-free as possible, eg practise meditation, watch comedies or funny movies, avoid news and the horrible things going on in our lives/world, reading inspirational books, etc.

One interesting thing shared in the video is that it recommends coconut water, among other alkaline food/drinks. I found that science is also starting to recognise more and more the health benefits of coconut water.

http://downthecancerroad.blogspot.com/2010/01/coconut-water-good-for-you.html

Coconut water contains organic compounds possessing healthy growth promoting properties that have been known to help

1. Keep the body cool and at the proper temperature.
2. Orally re-hydrate your body, it is an all natural isotonic beverage.
3. Carry nutrients and oxygen to cells.
4. Naturally replenish your body's fluids after exercising.
5. Raise your metabolism.
6. Promote weight loss.
7. Boost your immune system.
8. Detoxify and fight viruses.
9. Cleanse your digestive tract.
10. Control diabetes.
11. Aid your body in fighting viruses that cause the flu, herpes, and AIDS.
12. Balance your PH and reduce risk of cancer.
13. Treat kidney and urethral stones.
14. Boost poor circulation.

Meditation and neuroplasticity

Someone wrote in Zen Buddhism group in Facebook:

"One thing that's been very useful for me is to start working my neuroplasticity toward the most natural state the brain can be in by spending more time being fully present. This is sort of a master key for overcoming ALL psychiatric issues."

 I googled about neuroplasticity, and learnt that it is about the brain's ability to form new neural connections, which can be beneficial if stimulated correctly, according to the following website.

"The brain's ability to reorganize itself by forming new neural connections throughout life. Neuroplasticity allows the neurons (nerve cells) in the brain to compensate for injury and disease and to adjust their activities in response to new situations or to changes in their environment."
http://www.medterms.com/script/main/art.asp?articlekey=40362

I think, like what the person shared, practising mindfulness and being in the present moment can help our brain to overcome any distressing symptom. Studies have shown this to be evident: http://chipur.com/2011/04/12/the-hope-of-neuroplasticity/

"Well, the discovery story goes like this. Dr. Schwartz revisited an interest in the Buddhist concept of mindfulness; a clear-minded, in-the-present-moment, self-observational technique that emphasizes viewing oneself without criticism or judgment.

Schwartz discovered that when OCD patients practiced mindfulness meditation (as a CBT technique), upon experiencing distressing symptoms, a significant number of them reported measurable improvement and relief.

Schwartz wanted to understand why. So he and his team examined PET scans administered before and after a course of CBT. Guess what? They found activity in one of the brain’s OCD-significant areas, the orbitofrontal cortex, decreased significantly. Furthermore, the observed decrease was about the same as what would be noted after antidepressant therapy."

 http://blogs.psychcentral.com/mindfulness/2010/03/neuroplasticity-the-good-the-bad-and-the-ugly/


I also learnt that besides zen buddhism, yoga also recognises the benefits of practising mindfulness or sustained meditation in helping the brain's ability to change to combat stress.
http://www.yogastudies.org/2011/11/sustained-meditation-leads-to-neuroplasticity-or-the-brains-ability-to-change/

Being human, I tend to forget about practising mindfulness or living in the present moment, since living in the modern society requires us to multi-task in life, so I think having reminders, such as reading about meditation and inspirational quotes about our oneness with God/the universe, is useful for me to remember to take a deep breath, smile inwardly and be fully present once again.