December 2, 2024 • 28 mins
Can taking a few minutes to focus on your breath truly transform your health? Explore how self-care and breathing exercises can be powerful tools for reducing stress and anxiety with our guest host, Sylvia Morrison.
Sylvia passionately emphasizes the necessity for women to sometimes be a little selfish for their health's sake, reminding us that self-care enables us to better care for others.
Welcome to the Fit, Healthy and Happy Podcast hosted by Josh and Kyle from Colossus...
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Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:19):
Thank you.
Health and I am happy to beback in the sunflower house.
I'd like to thank our executiveproducer, lee Kleckar, and I am
so happy to introduce today aguest podcaster, sylvia Morrison
.
Sylvia is a retired marketingexecutive and she's actually
(00:40):
worked on Speaking of Women'sHealth, and she's actually
worked on Speaking of Women'sHealth and she lives our motto
be strong, be healthy and be incharge.
This is not medical advice, butit's certainly edutainment and
it will help empower you, so Ihope you enjoy some excellent
(01:03):
information from Speaking ofWomen's Health.
Speaker 2 (01:04):
Welcome to the Speaking of Women's Health.
Welcome to the Speaking ofWomen's Health podcast.
I'm your guest host for thisepisode, sylvia Morrison, and on
today's podcast episode I'mgoing to be talking about the
importance of self-care and howto reduce anxiety and stress.
Speaking of Women's Health hasa wonderful partnership with the
Wellness and PreventiveMedicine Department at Cleveland
(01:26):
Clinic.
Each month, a team member fromthe department writes a column
or joins us as a guest on theSpeaking of Women's Health
podcast.
In this podcast episode, I'mgoing to be sharing several
columns from the wellness team.
The first column is theImportance of Self-Care and why
Women Need to Be a LittleSelfish, by Marita Pompeiani.
(01:49):
At various times in our lives,most of us have experienced the
steady drip, drip, drip ofstressful events until they get
to the point of overwhelming andwe are facing extremely painful
situations.
Women, often involved innumerous caregiving roles,
regularly overlook their ownwellness needs.
Chronic stress.
(02:11):
Compared to men, women are morelikely to report a higher
incidence of stress-relatedphysical and mental health
conditions.
When left unaddressed, chronicstress increases the risk for
anxiety and depression,migraines, chronic pain, obesity
, high blood pressure, heartdisease, stroke, weaker immune
(02:34):
system, chronic disease andmemory and concentration.
In addition, chronic stress inwomen can cause problems with
menstruation and difficultygetting pregnant.
So what is self-care?
A frequently promoted form ofstress relief is self-care.
Many descriptions of self-caredominate articles and headlines,
(02:56):
often with various lists ofself-care activities, like a
trip to the beauty shop, nailsalon, getting a massage or
shopping mall.
According to WHO, which is theWorld Health Organization,
self-care is the ability topromote health, prevent disease,
maintain health and cope withillness and disability.
(03:16):
Basically, self-care isanything you do to keep yourself
healthy physically, emotionally, spiritually and intellectually
.
Engaging in a self-care routinehas been clinically proven to
reduce or eliminate many stressresponses, including anxiety and
depression, poor concentration,frustration and anger.
(03:40):
In addition, self-care canincrease happiness, positive
connections with ourselves andothers and improve our energy
levels.
From a physical healthperspective, self-care has been
clinically proven to reduceheart disease, stroke and cancer
.
Soft belly breathing One of thebest ways to reduce physical
(04:03):
tension is soft belly breathing.
Breathing in through the noseand out through the mouth.
You expand your belly on theinhale and contract it on the
exhale.
With practice, this has beenfound to be one of the most
effective ways of managingstress.
When your body is fully relaxed, it is impossible to feel
stressed Nurturing our innerself.
(04:27):
Sometimes we need to embrace aform of self-care that involves
the discovery and nurturing ofour wise inner self.
This form of self-care producesa deeper, longer-lasting sense
of peace that can carry usthrough difficult times.
Psychologist and author TaraBrock suggests we use our innate
(04:48):
nurturing tendency to befriendand attend quote-unquote to our
inner turmoil.
By pausing and bringing agentle, mindful awareness to our
stress response, we are enabledto rediscover our belonging to
presence, love and life.
Quiet personal time Creatingquiet personal time helps us
(05:11):
discover and develop personalresources which help in the
discovery of solutions and thestrength to endure difficult
times.
During personal time, try to dothese three steps.
One perspective During personaltime, try to do these three
steps 1.
Perspective Focus on all thatis going well, noting your
progress and gaining theawareness of how a situation
(05:33):
could be worse.
2.
Gratitude Expressing gratitudeincreases optimism.
Positive relationships withself and others.
Positive relationships withself and others.
And three self-awarenessObserving your thoughts,
(05:53):
emotions and interactionsprovides insight and promotes
new, healthy thoughts andbehavior patterns.
Be open to trying new ways tomanage your stress and find
methods that are best for you.
Most importantly, as you carefor others, remember, please
take care of yourself.
The second column I'd like todiscuss is Breathing Exercises
to Help with Anxiety and Stress,by Sally Sherwin, also in the
(06:16):
Wellness and Preventive MedicineDepartment at Cleveland Clinic.
There's a story in one of theancient texts of yoga where
tongue, eye, ear, mind andbreath are arguing about which
among them was the best.
The wise sage tells them, he bywhose departure the body seems
worse than worse, is the best ofyou.
(06:37):
One by one, tongue, eye, earand mind all leave the body,
only to come back and ask haveyou been able to live without me
?
The answer was always yes,until breath got ready to leave.
The others realized quicklythat breath was the best among
them, as the body certainlycould not survive without her.
(06:58):
And yes, this ancient textrefers to breath as her
Breathing with control andawareness.
We tend to take our breathingfor granted.
It's a simple process that justhappens on its own right.
Yes, but if we add mindfulnessto the process of breathing, we
can positively affect our stress, pain, cognition, blood
(07:21):
pressure, sleep and mood, justto name a few.
Breathing with control andawareness helps us calm the
stress state sympathetic nervoussystem and activate the
relaxation state, which isparasympathetic nervous system.
Babies breathe deeply andnaturally using their entire
lung capacity.
(07:42):
It's only as we mature that weadopt breath practices that
don't support our well-being.
Holding the breath shallow,breathing from the upper chest
and breathing too quickly areall adaptations we've made in
response to anxiety and stressin our lives.
A simple way to build a breathpractice is to add deep breaths
(08:05):
to habits you already have, suchas taking three deep breaths
before eating, before brushingyour teeth, before fastening
your seat belt, etc.
Another tip is to place acolorful sticker on your
computer, your bathroom mirror,even your refrigerator or
steering wheel to remind you tobreathe, even your refrigerator
(08:27):
or steering wheel to remind youto breathe.
The connection between postureand breathing Good posture is
vital for good breathing, ahealthy body and a calm mind.
Poor ergonomics at your deskand computer or slouching over
devices like cell phones andtablets contribute to neck and
jaw problems, headaches and backpain, high blood pressure,
elevated heart rate, stress andanxiety and digestive system
(08:50):
issues.
So here are some tips for goodposture Sit comfortably in a
supportive, armless chair, suchas a dining room chair.
Place your feet flat on thefloor, hip width apart, knees
over ankles and toes pointingforward.
Roll shoulders up and back anddown.
(09:11):
This opens the chest.
Lift your heart to sit tall.
With a long spine, top of headlengthens toward the sky.
Three major types of breathingexercises Breaths that bring
balance to the body and mind.
Not too calming, not tooenergizing.
(09:32):
Breaths that boost energy.
Breaths that calm and relax.
Note start with three to fiverounds of each breath and if a
particular breath isuncomfortable or doesn't seem to
work for you, just try another.
(09:52):
Balancing breaths Balancingbreaths encourage a balance of
energy and relaxation in thebody, mind and emotions.
Next I'm going to walk youthrough how to do balancing.
Easy breath evens and calmsbreath.
Inhale and exhale through thenose.
Allow breath to become relaxedand even Aim for this to be your
(10:16):
normal way of breathing Tofurther quiet the mind and
support breath control silently.
Count to four on the inhale,then four on the exhale.
Alternate nostril breathbalances the nervous system,
promotes calm body with clearmind.
Lowers stress with anxiety.
(10:38):
Inhale and exhale through yournose.
Allow breath to become relaxedand even Aim for this to be your
normal way of breathing Tofurther quiet the mind and
support breath control silently.
Count to four on the inhale,then four on the exhale.
Alternate nostril breathbalances the nervous system,
(11:01):
promotes calm body with clearmind, lowers stress and anxiety.
Take three deep breaths throughboth nostrils.
Use your right thumb to closeyour right nostril.
Inhale through your leftnostril.
Pause breathing after theinhale.
Close your left nostril usingyour right index finger, release
(11:21):
thumb and exhale through theright nostril.
Inhale through right nostril.
This completes one round.
Try for three rounds to startand have tissues handy.
Relaxing breaths Relaxingbreaths promote the relaxation
response for stress and anxietyrelief.
Now I'm going to walk youthrough how to do relaxing
(11:42):
breaths.
Relaxation breath Lengtheningthe exhale calms the body, mind
and emotions.
Inhale through the nose.
Exhale through the mouth with along and audible sigh.
Make sure the exhale is muchlonger than the inhale.
(12:06):
If you feel lightheaded, returnto easy breath in and out of
the nose.
Same length, easy,diaphragmatic breath promotes
deeper, more efficient breathing.
When first practicing thisbreath, lie down on your back.
Place your hands on your belly.
Begin to inhale and exhalethrough your nose.
Allow the breath to even out,calm and relax.
(12:28):
Notice where you feel the bodymove when you breathe.
Allow the belly to expand onyour inhale and contract on your
exhale.
Three-part exhale breath Pausingon the exhale is relaxing and
reduces tension.
Inhale through the nose deeply.
Exhale one-third of the breathand pause.
(12:50):
Exhale one-third and pause.
Exhale the rest of your breathand pause.
Repeat.
Important note Retentionbreaths, such as square breath
inhale to a count of four, holdfor a count of four, exhale to
four, hold for four andfour-seven-eight breath.
(13:16):
Inhale to a count of fourseconds.
Hold for seven seconds, exhalefor eight seconds are often
recommended for relieving stressand anxiety.
However, these are advancedtechniques and are
contraindicated for those juststarting a breath practice.
Long holds after an inhale canbe very energizing because doing
so increases the heart rate andCO2 in the lungs and blood, as
(13:37):
well as increasing heat andenergy in the body in the body.
The third column is can oil andacupuncture help with anxiety?
By Dr Yufang Lin in thewellness and preventive medicine
department, also at ClevelandClinic.
Life can be busy and complicated, and most people experience
(13:59):
anxiety in response to stress atsome point in their life.
Symptoms of anxiety can bephysical or emotional.
Physical symptoms of anxietyinclude fast and pounding heart
rate, chest tightness, stomachupset, neck and shoulder tension
.
Emotional symptoms of anxietyrestlessness, hard to
(14:21):
concentrate, excess worry,insomnia.
These are just a few of thenormal human physical responses
to stressful stimuli, and thesymptoms can be quite
distressing.
The best way to manage thesesymptoms is to work on the cause
of the problem.
When you identify the cause ofthe anxiety, you can remove or
(14:42):
reduce the triggers, helping thesymptoms to subside.
However, sometimes the stressorisn't easily removed.
So what should you do then?
There are a number ofstrategies one can use to reduce
anxiety responses.
Most people have heard aboutthe benefits of soft belly
breath exercise and mindfulnesspractice.
(15:04):
I would like to discuss twomore tools to add to your
toolbox for managing anxietyEssential oils and acupressure.
Essential oils are derived fromplants rich in phytochemicals
with botanical properties thatcan be used for medicinal effect
.
Lavender, chamomile, peppermint, frankincense are a few of the
(15:26):
well-known plants withanti-anxiety properties.
Essential oil is considered tobe a concentrated medicine,
since it takes a large amount ofplant materials to produce even
a small amount to the aromaticmedicine.
Safety guidelines Be sure tofollow these safety rules below
when using essential oils.
(15:46):
Do not take essential oil bymouth.
Always dilute essential oilwith some carrier, be it water
or oil for skin applications.
Be cautious with use aroundpregnant women, young children
and animals.
Some essential oils have sideeffects or are toxic for young
ones.
Some essential oils, especiallycitrus, can contribute to
(16:09):
sensitivity to sunlight, soavoid sun exposure after use.
With the above in mind,essential oils are a great way
to change one's mood.
How to use oils at home.
Below are ways to safely useessential oils at home.
Below are ways to safely useessential oils at home.
Dilute with water to make roomsprays or body sprays.
(16:30):
Dilute with oil to make massageoil or skin roll-ons.
Add to a diffuser to dispersethroughout a room.
Add to bath water for arelaxing soak.
Finally, the quality ofessential oil matters.
Make sure you're purchasingtrue essential oil and not
scents which may have similarsmell but none of the medicinal
(16:53):
property.
Indeed, an easy way to get thebenefit of a plant is by
drinking a cup of tea.
By steeping the herbs in waterand inhaling the scent, you
benefit not only from theessential oil that is dispersed
by heat and absorbed throughsmell, but by drinking the tea,
you also benefit from themedicinal properties of the
plant that is in the water.
(17:13):
Making a cup of chamomile teacan be a lovely way to reduce
your anxiety response.
Acupressure Acupressure, assuggested by a licensed
acupuncturist, thai Kim NguyenDAOM, can serve as an effective
tool for relieving symptoms ofanxiety and stress.
A few acupressure points toconsider Yin Tang, located
(17:37):
between the midpoints betweenthe eyebrows.
Pericardium.
6, pc6, located on the innerforearm, about three finger
breaths below the wrist creasebelow index finger.
Large intestine.
4, li4, located at the webbingbetween thumb and index finger
(18:01):
and the back of your hand.
This acupressure point shouldbe avoided during pregnancy.
How to do acupressure?
Apply steady pressure for aduration of at least 30 seconds
to one minute.
Continue this process for 15 to20 minutes to activate these
points and experience thebenefits.
(18:22):
Feel free to incorporate thispractice multiple times
throughout the day, as needed.
For optimal results, it'srecommended to perform
acupressure in a calm andrestful environment.
If possible.
Having someone else applyingthe pressure while you relax can
enhance the effectiveness ofthe treatment.
Remember, you are a uniqueindividual and your response to
(18:45):
the above therapies may differthan others.
All treatment options havepotential benefits as well as
side effects, so always observehow you feel and use all therapy
with caution.
With that said, I hope you findthe above tools supportive for
you in times of stress andanxiety.
The fourth column I'd like todiscuss is Hitting the Reset
(19:07):
Button a Guide to ReducingStress and Prioritizing Wellness
by Dr Eric Modlow in theWellness and Preventive Medicine
Department at Cleveland Clinic.
As a physician, dr Modlowunderstands the challenges of
managing a busy schedule and theconstant pressure to balance
work and family responsibilities.
Many of us experience theoverwhelming demands of daily
(19:30):
life, often feeling like there'snever enough time to get it all
done.
However, by incorporatingsimple yet effective strategies
into your routine, you can hitthe reset button and prioritize
your health.
One day, after a particularlystressful stretch of managing
work and family responsibilities, dr Modlow found himself
(19:51):
feeling utterly depleted andmentally exhausted.
It seemed like there was neverenough time in the day to
accomplish everything on histo-do list.
It was then that he realizedthe importance of incorporating
self-care practices into hisdaily routine to manage stress
and maintain his well-being.
Prioritize quality sleep.
(20:13):
One of the most powerful waysto hit the reset button on your
day is by prioritizing qualitysleep.
Adequate rest is essential foroverall well-being, as it allows
your body and mind to rechargeand prepare for the day ahead.
Aim for seven to nine hours ofsleep each night and establish a
relaxing bedtime routine tosignal to your body that it's
(20:34):
time to wind down.
Avoiding screens, caffeine andheavy meals before bed can also
promote better sleep quality,helping you wake up feeling
refreshed and ready to tacklethe day.
Nourish your body with abalanced diet.
A nutritious diet plays acrucial role in managing stress
(20:56):
and supporting overall health.
Fueling your body with whole,nutrient-dense foods can help
stabilize your mood, energylevels and stress response.
Focus on incorporating plentyof fruits, vegetables, lean
proteins and healthy fats intoyour meals and aim to stay
hydrated throughout the day.
By making mindful food choices,you can provide your body with
(21:18):
the essential nutrients it needsto thrive and better cope with
daily stressors.
Engage in restorative exercise.
Engage in restorative exercise.
Incorporating restorativeexercise into your routine can
be a game changer when it comesto reducing stress and promoting
overall well-being.
Activities such as yoga, taichi or gentle stretching can
(21:47):
help alleviate physical tension,calm the mind and improve your
body's resilience to stress.
By dedicating time torestorative exercise, you can
develop a space for relaxation,mindfulness and self-care,
ultimately enhancing yourability to navigate life's
challenges with ease.
Cultivate a supportive community.
Fostering a supportivecommunity is a powerful tool for
(22:10):
reducing stress and enhancingwell-being, whether it's through
in-person interactions oronline networks.
Surrounding yourself withpositive, like-minded
individuals can provide a senseof belonging, encouragement and
understanding.
Nurturing meaningfulconnections with friends, family
or fellow wellness enthusiasts,creates a valuable support
(22:32):
system that offers emotionalsupport, motivation and a sense
of camaraderie.
By incorporating thesestrategies into your daily
routine, you can hit the resetbutton and proactively manage
stress, ultimately improvingyour overall health and
well-being.
Prioritize your sleep, nourishyour body with wholesome foods,
(22:54):
engage in restorative exerciseand seek out supportive
connections within yourcommunity.
By doing so, you can empoweryourself to navigate life's
challenges with resilience andgrace.
The fifth and final columnwe're going to discuss is Stress
Management Change theControllable and Manage the
Uncontrollable Stressor by DrSonal Patil in the Wellness and
(23:18):
Preventive Medicine Departmentat Cleveland Clinic.
What is stress?
Stress is a normal protectiveresponse to threats.
When someone confronts anoncoming truck or a danger, the
brain sends signals to the bodyfor self-protection, known as
the body's naturalfight-or-flight response.
Acute stress responses are dueto increased sympathetic nervous
(23:42):
system activation, whereaschronic stress results from
hypothalamic pituitary axisactivation, which leads to
increased cortisol production.
When the fight and flightresponse is out of proportion to
(24:03):
the threat present, it turnsinto an anxiety disorder.
Stress and anxiety disordersare more common in women than in
men.
How does stress affect health?
Sympathetic nervous systemactivation during acute stress
can increase blood pressure,heart rate and cause adverse
heart events.
Chronic stress response leadingto increased cortisol can lead
(24:27):
to increased glucose levels,leading to prediabetes or
diabetes 2.
Additionally, stress cantrigger unhealthy behaviors such
as smoking, emotional eatingand heart disease risk factors.
Can you prevent stress?
Stress is an inevitable part oflife.
It can be easier to handle smallstressors, but they can pile up
(24:49):
with time.
Additionally, significantadverse life events can seem
debilitating.
Stress management is anecessary skill for optimal
functioning.
What can help with stressmanagement?
Recognize and normalize yourstress responses.
Everyone has different stressresponses, so it's important to
focus on what you notice aboutyour body, feelings, thinking
(25:14):
and behaviors.
Once you understand your normalstress responses, condition
yourself to know when they areunnecessary, such as in
conditions that are no longerthreats or danger, or of minor
consequences.
Recognize what is in yourcontrol and what isn't.
Thinking about stressful issues.
(25:40):
Try to compartmentalize what iscontrollable and what is not.
Examples of controllable thingsare safe driving, bedtime,
wake-up time, hugging your lovedones and showing up on time.
Examples of what is notcontrollable are other people's
actions, weather, constructionand politics.
Change controllable and manageuncontrollable stressors.
(26:00):
For controllable stressors,make a change.
Get information and advice,followed by making action plans
and decisions to reduce theeffect of controllable stressors
For uncontrollable stressors.
Develop coping skills to manageemotions and their effect on
your health.
Online and phone apps formeditations, guided imagery and
(26:22):
progressive muscle relaxationare useful strategies.
Seeing a professional therapistcan be very helpful.
Relationships can be a bigsource of support or stress.
Connect and grow supportiverelationships.
Set limits or distance fromstressful relationships.
Stress can affect your heart,relationships and health.
(26:44):
Regular physical activity,healthy eating, adequate sleep
and relaxation strategies areand can prevent the negative
effects of stress on your health.
When dealing with a stressfulissue, simply ask yourself is it
worth it?
Thank you for listening to thisepisode of the Speaking of
(27:06):
Women's Health podcast.
If you don't already, pleasesubscribe to the Speaking of
Women's Health podcast.
If you don't already, pleasesubscribe to the Speaking of
Women's Health podcast whereveryou listen to your podcast.
We hope you enjoyed this newepisode and I will see you soon.
Be strong, be healthy, be incharge.
Speaker 1 (27:30):
Well, thanks for listening.
You have been listening to theSpeaking of Women's Health
podcast and I'm Dr Holly Thacker.
If you've enjoyed this episodeand you want to help support our
podcast, please share it withothers and you can donate to our
nonprofit onspeakingofwomenshealthcom.
(27:51):
You could also leave us afive-star rating and review and,
to catch all the latest from us, you can subscribe to this
podcast anywhere you catchpodcasts.
Thanks for joining us at theSunflower House and we'll see
you next time.
Thank you.
Health and I am happy to beback in the sunflower house.
I'd like to thank our executiveproducer, lee Kleckar, and I am
so happy to introduce today aguest podcaster, sylvia Morrison
.
Sylvia is a retired marketingexecutive and she's actually
(00:40):
worked on Speaking of Women'sHealth, and she's actually
worked on Speaking of Women'sHealth and she lives our motto
be strong, be healthy and be incharge.
This is not medical advice, butit's certainly edutainment and
it will help empower you, so Ihope you enjoy some excellent
(01:03):
information from Speaking ofWomen's Health.
Speaker 2 (01:04):
Welcome to the Speaking of Women's Health.
Welcome to the Speaking ofWomen's Health podcast.
I'm your guest host for thisepisode, sylvia Morrison, and on
today's podcast episode I'mgoing to be talking about the
importance of self-care and howto reduce anxiety and stress.
Speaking of Women's Health hasa wonderful partnership with the
Wellness and PreventiveMedicine Department at Cleveland
(01:26):
Clinic.
Each month, a team member fromthe department writes a column
or joins us as a guest on theSpeaking of Women's Health
podcast.
In this podcast episode, I'mgoing to be sharing several
columns from the wellness team.
The first column is theImportance of Self-Care and why
Women Need to Be a LittleSelfish, by Marita Pompeiani.
(01:49):
At various times in our lives,most of us have experienced the
steady drip, drip, drip ofstressful events until they get
to the point of overwhelming andwe are facing extremely painful
situations.
Women, often involved innumerous caregiving roles,
regularly overlook their ownwellness needs.
Chronic stress.
(02:11):
Compared to men, women are morelikely to report a higher
incidence of stress-relatedphysical and mental health
conditions.
When left unaddressed, chronicstress increases the risk for
anxiety and depression,migraines, chronic pain, obesity
, high blood pressure, heartdisease, stroke, weaker immune
(02:34):
system, chronic disease andmemory and concentration.
In addition, chronic stress inwomen can cause problems with
menstruation and difficultygetting pregnant.
So what is self-care?
A frequently promoted form ofstress relief is self-care.
Many descriptions of self-caredominate articles and headlines,
(02:56):
often with various lists ofself-care activities, like a
trip to the beauty shop, nailsalon, getting a massage or
shopping mall.
According to WHO, which is theWorld Health Organization,
self-care is the ability topromote health, prevent disease,
maintain health and cope withillness and disability.
(03:16):
Basically, self-care isanything you do to keep yourself
healthy physically, emotionally, spiritually and intellectually
.
Engaging in a self-care routinehas been clinically proven to
reduce or eliminate many stressresponses, including anxiety and
depression, poor concentration,frustration and anger.
(03:40):
In addition, self-care canincrease happiness, positive
connections with ourselves andothers and improve our energy
levels.
From a physical healthperspective, self-care has been
clinically proven to reduceheart disease, stroke and cancer
.
Soft belly breathing One of thebest ways to reduce physical
(04:03):
tension is soft belly breathing.
Breathing in through the noseand out through the mouth.
You expand your belly on theinhale and contract it on the
exhale.
With practice, this has beenfound to be one of the most
effective ways of managingstress.
When your body is fully relaxed, it is impossible to feel
stressed Nurturing our innerself.
(04:27):
Sometimes we need to embrace aform of self-care that involves
the discovery and nurturing ofour wise inner self.
This form of self-care producesa deeper, longer-lasting sense
of peace that can carry usthrough difficult times.
Psychologist and author TaraBrock suggests we use our innate
(04:48):
nurturing tendency to befriendand attend quote-unquote to our
inner turmoil.
By pausing and bringing agentle, mindful awareness to our
stress response, we are enabledto rediscover our belonging to
presence, love and life.
Quiet personal time Creatingquiet personal time helps us
(05:11):
discover and develop personalresources which help in the
discovery of solutions and thestrength to endure difficult
times.
During personal time, try to dothese three steps.
One perspective During personaltime, try to do these three
steps 1.
Perspective Focus on all thatis going well, noting your
progress and gaining theawareness of how a situation
(05:33):
could be worse.
2.
Gratitude Expressing gratitudeincreases optimism.
Positive relationships withself and others.
Positive relationships withself and others.
And three self-awarenessObserving your thoughts,
(05:53):
emotions and interactionsprovides insight and promotes
new, healthy thoughts andbehavior patterns.
Be open to trying new ways tomanage your stress and find
methods that are best for you.
Most importantly, as you carefor others, remember, please
take care of yourself.
The second column I'd like todiscuss is Breathing Exercises
to Help with Anxiety and Stress,by Sally Sherwin, also in the
(06:16):
Wellness and Preventive MedicineDepartment at Cleveland Clinic.
There's a story in one of theancient texts of yoga where
tongue, eye, ear, mind andbreath are arguing about which
among them was the best.
The wise sage tells them, he bywhose departure the body seems
worse than worse, is the best ofyou.
(06:37):
One by one, tongue, eye, earand mind all leave the body,
only to come back and ask haveyou been able to live without me
?
The answer was always yes,until breath got ready to leave.
The others realized quicklythat breath was the best among
them, as the body certainlycould not survive without her.
(06:58):
And yes, this ancient textrefers to breath as her
Breathing with control andawareness.
We tend to take our breathingfor granted.
It's a simple process that justhappens on its own right.
Yes, but if we add mindfulnessto the process of breathing, we
can positively affect our stress, pain, cognition, blood
(07:21):
pressure, sleep and mood, justto name a few.
Breathing with control andawareness helps us calm the
stress state sympathetic nervoussystem and activate the
relaxation state, which isparasympathetic nervous system.
Babies breathe deeply andnaturally using their entire
lung capacity.
(07:42):
It's only as we mature that weadopt breath practices that
don't support our well-being.
Holding the breath shallow,breathing from the upper chest
and breathing too quickly areall adaptations we've made in
response to anxiety and stressin our lives.
A simple way to build a breathpractice is to add deep breaths
(08:05):
to habits you already have, suchas taking three deep breaths
before eating, before brushingyour teeth, before fastening
your seat belt, etc.
Another tip is to place acolorful sticker on your
computer, your bathroom mirror,even your refrigerator or
steering wheel to remind you tobreathe, even your refrigerator
(08:27):
or steering wheel to remind youto breathe.
The connection between postureand breathing Good posture is
vital for good breathing, ahealthy body and a calm mind.
Poor ergonomics at your deskand computer or slouching over
devices like cell phones andtablets contribute to neck and
jaw problems, headaches and backpain, high blood pressure,
elevated heart rate, stress andanxiety and digestive system
(08:50):
issues.
So here are some tips for goodposture Sit comfortably in a
supportive, armless chair, suchas a dining room chair.
Place your feet flat on thefloor, hip width apart, knees
over ankles and toes pointingforward.
Roll shoulders up and back anddown.
(09:11):
This opens the chest.
Lift your heart to sit tall.
With a long spine, top of headlengthens toward the sky.
Three major types of breathingexercises Breaths that bring
balance to the body and mind.
Not too calming, not tooenergizing.
(09:32):
Breaths that boost energy.
Breaths that calm and relax.
Note start with three to fiverounds of each breath and if a
particular breath isuncomfortable or doesn't seem to
work for you, just try another.
(09:52):
Balancing breaths Balancingbreaths encourage a balance of
energy and relaxation in thebody, mind and emotions.
Next I'm going to walk youthrough how to do balancing.
Easy breath evens and calmsbreath.
Inhale and exhale through thenose.
Allow breath to become relaxedand even Aim for this to be your
(10:16):
normal way of breathing Tofurther quiet the mind and
support breath control silently.
Count to four on the inhale,then four on the exhale.
Alternate nostril breathbalances the nervous system,
promotes calm body with clearmind.
Lowers stress with anxiety.
(10:38):
Inhale and exhale through yournose.
Allow breath to become relaxedand even Aim for this to be your
normal way of breathing Tofurther quiet the mind and
support breath control silently.
Count to four on the inhale,then four on the exhale.
Alternate nostril breathbalances the nervous system,
(11:01):
promotes calm body with clearmind, lowers stress and anxiety.
Take three deep breaths throughboth nostrils.
Use your right thumb to closeyour right nostril.
Inhale through your leftnostril.
Pause breathing after theinhale.
Close your left nostril usingyour right index finger, release
(11:21):
thumb and exhale through theright nostril.
Inhale through right nostril.
This completes one round.
Try for three rounds to startand have tissues handy.
Relaxing breaths Relaxingbreaths promote the relaxation
response for stress and anxietyrelief.
Now I'm going to walk youthrough how to do relaxing
(11:42):
breaths.
Relaxation breath Lengtheningthe exhale calms the body, mind
and emotions.
Inhale through the nose.
Exhale through the mouth with along and audible sigh.
Make sure the exhale is muchlonger than the inhale.
(12:06):
If you feel lightheaded, returnto easy breath in and out of
the nose.
Same length, easy,diaphragmatic breath promotes
deeper, more efficient breathing.
When first practicing thisbreath, lie down on your back.
Place your hands on your belly.
Begin to inhale and exhalethrough your nose.
Allow the breath to even out,calm and relax.
(12:28):
Notice where you feel the bodymove when you breathe.
Allow the belly to expand onyour inhale and contract on your
exhale.
Three-part exhale breath Pausingon the exhale is relaxing and
reduces tension.
Inhale through the nose deeply.
Exhale one-third of the breathand pause.
(12:50):
Exhale one-third and pause.
Exhale the rest of your breathand pause.
Repeat.
Important note Retentionbreaths, such as square breath
inhale to a count of four, holdfor a count of four, exhale to
four, hold for four andfour-seven-eight breath.
(13:16):
Inhale to a count of fourseconds.
Hold for seven seconds, exhalefor eight seconds are often
recommended for relieving stressand anxiety.
However, these are advancedtechniques and are
contraindicated for those juststarting a breath practice.
Long holds after an inhale canbe very energizing because doing
so increases the heart rate andCO2 in the lungs and blood, as
(13:37):
well as increasing heat andenergy in the body in the body.
The third column is can oil andacupuncture help with anxiety?
By Dr Yufang Lin in thewellness and preventive medicine
department, also at ClevelandClinic.
Life can be busy and complicated, and most people experience
(13:59):
anxiety in response to stress atsome point in their life.
Symptoms of anxiety can bephysical or emotional.
Physical symptoms of anxietyinclude fast and pounding heart
rate, chest tightness, stomachupset, neck and shoulder tension
.
Emotional symptoms of anxietyrestlessness, hard to
(14:21):
concentrate, excess worry,insomnia.
These are just a few of thenormal human physical responses
to stressful stimuli, and thesymptoms can be quite
distressing.
The best way to manage thesesymptoms is to work on the cause
of the problem.
When you identify the cause ofthe anxiety, you can remove or
(14:42):
reduce the triggers, helping thesymptoms to subside.
However, sometimes the stressorisn't easily removed.
So what should you do then?
There are a number ofstrategies one can use to reduce
anxiety responses.
Most people have heard aboutthe benefits of soft belly
breath exercise and mindfulnesspractice.
(15:04):
I would like to discuss twomore tools to add to your
toolbox for managing anxietyEssential oils and acupressure.
Essential oils are derived fromplants rich in phytochemicals
with botanical properties thatcan be used for medicinal effect
.
Lavender, chamomile, peppermint, frankincense are a few of the
(15:26):
well-known plants withanti-anxiety properties.
Essential oil is considered tobe a concentrated medicine,
since it takes a large amount ofplant materials to produce even
a small amount to the aromaticmedicine.
Safety guidelines Be sure tofollow these safety rules below
when using essential oils.
(15:46):
Do not take essential oil bymouth.
Always dilute essential oilwith some carrier, be it water
or oil for skin applications.
Be cautious with use aroundpregnant women, young children
and animals.
Some essential oils have sideeffects or are toxic for young
ones.
Some essential oils, especiallycitrus, can contribute to
(16:09):
sensitivity to sunlight, soavoid sun exposure after use.
With the above in mind,essential oils are a great way
to change one's mood.
How to use oils at home.
Below are ways to safely useessential oils at home.
Below are ways to safely useessential oils at home.
Dilute with water to make roomsprays or body sprays.
(16:30):
Dilute with oil to make massageoil or skin roll-ons.
Add to a diffuser to dispersethroughout a room.
Add to bath water for arelaxing soak.
Finally, the quality ofessential oil matters.
Make sure you're purchasingtrue essential oil and not
scents which may have similarsmell but none of the medicinal
(16:53):
property.
Indeed, an easy way to get thebenefit of a plant is by
drinking a cup of tea.
By steeping the herbs in waterand inhaling the scent, you
benefit not only from theessential oil that is dispersed
by heat and absorbed throughsmell, but by drinking the tea,
you also benefit from themedicinal properties of the
plant that is in the water.
(17:13):
Making a cup of chamomile teacan be a lovely way to reduce
your anxiety response.
Acupressure Acupressure, assuggested by a licensed
acupuncturist, thai Kim NguyenDAOM, can serve as an effective
tool for relieving symptoms ofanxiety and stress.
A few acupressure points toconsider Yin Tang, located
(17:37):
between the midpoints betweenthe eyebrows.
Pericardium.
6, pc6, located on the innerforearm, about three finger
breaths below the wrist creasebelow index finger.
Large intestine.
4, li4, located at the webbingbetween thumb and index finger
(18:01):
and the back of your hand.
This acupressure point shouldbe avoided during pregnancy.
How to do acupressure?
Apply steady pressure for aduration of at least 30 seconds
to one minute.
Continue this process for 15 to20 minutes to activate these
points and experience thebenefits.
(18:22):
Feel free to incorporate thispractice multiple times
throughout the day, as needed.
For optimal results, it'srecommended to perform
acupressure in a calm andrestful environment.
If possible.
Having someone else applyingthe pressure while you relax can
enhance the effectiveness ofthe treatment.
Remember, you are a uniqueindividual and your response to
(18:45):
the above therapies may differthan others.
All treatment options havepotential benefits as well as
side effects, so always observehow you feel and use all therapy
with caution.
With that said, I hope you findthe above tools supportive for
you in times of stress andanxiety.
The fourth column I'd like todiscuss is Hitting the Reset
(19:07):
Button a Guide to ReducingStress and Prioritizing Wellness
by Dr Eric Modlow in theWellness and Preventive Medicine
Department at Cleveland Clinic.
As a physician, dr Modlowunderstands the challenges of
managing a busy schedule and theconstant pressure to balance
work and family responsibilities.
Many of us experience theoverwhelming demands of daily
(19:30):
life, often feeling like there'snever enough time to get it all
done.
However, by incorporatingsimple yet effective strategies
into your routine, you can hitthe reset button and prioritize
your health.
One day, after a particularlystressful stretch of managing
work and family responsibilities, dr Modlow found himself
(19:51):
feeling utterly depleted andmentally exhausted.
It seemed like there was neverenough time in the day to
accomplish everything on histo-do list.
It was then that he realizedthe importance of incorporating
self-care practices into hisdaily routine to manage stress
and maintain his well-being.
Prioritize quality sleep.
(20:13):
One of the most powerful waysto hit the reset button on your
day is by prioritizing qualitysleep.
Adequate rest is essential foroverall well-being, as it allows
your body and mind to rechargeand prepare for the day ahead.
Aim for seven to nine hours ofsleep each night and establish a
relaxing bedtime routine tosignal to your body that it's
(20:34):
time to wind down.
Avoiding screens, caffeine andheavy meals before bed can also
promote better sleep quality,helping you wake up feeling
refreshed and ready to tacklethe day.
Nourish your body with abalanced diet.
A nutritious diet plays acrucial role in managing stress
(20:56):
and supporting overall health.
Fueling your body with whole,nutrient-dense foods can help
stabilize your mood, energylevels and stress response.
Focus on incorporating plentyof fruits, vegetables, lean
proteins and healthy fats intoyour meals and aim to stay
hydrated throughout the day.
By making mindful food choices,you can provide your body with
(21:18):
the essential nutrients it needsto thrive and better cope with
daily stressors.
Engage in restorative exercise.
Engage in restorative exercise.
Incorporating restorativeexercise into your routine can
be a game changer when it comesto reducing stress and promoting
overall well-being.
Activities such as yoga, taichi or gentle stretching can
(21:47):
help alleviate physical tension,calm the mind and improve your
body's resilience to stress.
By dedicating time torestorative exercise, you can
develop a space for relaxation,mindfulness and self-care,
ultimately enhancing yourability to navigate life's
challenges with ease.
Cultivate a supportive community.
Fostering a supportivecommunity is a powerful tool for
(22:10):
reducing stress and enhancingwell-being, whether it's through
in-person interactions oronline networks.
Surrounding yourself withpositive, like-minded
individuals can provide a senseof belonging, encouragement and
understanding.
Nurturing meaningfulconnections with friends, family
or fellow wellness enthusiasts,creates a valuable support
(22:32):
system that offers emotionalsupport, motivation and a sense
of camaraderie.
By incorporating thesestrategies into your daily
routine, you can hit the resetbutton and proactively manage
stress, ultimately improvingyour overall health and
well-being.
Prioritize your sleep, nourishyour body with wholesome foods,
(22:54):
engage in restorative exerciseand seek out supportive
connections within yourcommunity.
By doing so, you can empoweryourself to navigate life's
challenges with resilience andgrace.
The fifth and final columnwe're going to discuss is Stress
Management Change theControllable and Manage the
Uncontrollable Stressor by DrSonal Patil in the Wellness and
(23:18):
Preventive Medicine Departmentat Cleveland Clinic.
What is stress?
Stress is a normal protectiveresponse to threats.
When someone confronts anoncoming truck or a danger, the
brain sends signals to the bodyfor self-protection, known as
the body's naturalfight-or-flight response.
Acute stress responses are dueto increased sympathetic nervous
(23:42):
system activation, whereaschronic stress results from
hypothalamic pituitary axisactivation, which leads to
increased cortisol production.
When the fight and flightresponse is out of proportion to
(24:03):
the threat present, it turnsinto an anxiety disorder.
Stress and anxiety disordersare more common in women than in
men.
How does stress affect health?
Sympathetic nervous systemactivation during acute stress
can increase blood pressure,heart rate and cause adverse
heart events.
Chronic stress response leadingto increased cortisol can lead
(24:27):
to increased glucose levels,leading to prediabetes or
diabetes 2.
Additionally, stress cantrigger unhealthy behaviors such
as smoking, emotional eatingand heart disease risk factors.
Can you prevent stress?
Stress is an inevitable part oflife.
It can be easier to handle smallstressors, but they can pile up
(24:49):
with time.
Additionally, significantadverse life events can seem
debilitating.
Stress management is anecessary skill for optimal
functioning.
What can help with stressmanagement?
Recognize and normalize yourstress responses.
Everyone has different stressresponses, so it's important to
focus on what you notice aboutyour body, feelings, thinking
(25:14):
and behaviors.
Once you understand your normalstress responses, condition
yourself to know when they areunnecessary, such as in
conditions that are no longerthreats or danger, or of minor
consequences.
Recognize what is in yourcontrol and what isn't.
Thinking about stressful issues.
(25:40):
Try to compartmentalize what iscontrollable and what is not.
Examples of controllable thingsare safe driving, bedtime,
wake-up time, hugging your lovedones and showing up on time.
Examples of what is notcontrollable are other people's
actions, weather, constructionand politics.
Change controllable and manageuncontrollable stressors.
(26:00):
For controllable stressors,make a change.
Get information and advice,followed by making action plans
and decisions to reduce theeffect of controllable stressors
For uncontrollable stressors.
Develop coping skills to manageemotions and their effect on
your health.
Online and phone apps formeditations, guided imagery and
(26:22):
progressive muscle relaxationare useful strategies.
Seeing a professional therapistcan be very helpful.
Relationships can be a bigsource of support or stress.
Connect and grow supportiverelationships.
Set limits or distance fromstressful relationships.
Stress can affect your heart,relationships and health.
(26:44):
Regular physical activity,healthy eating, adequate sleep
and relaxation strategies areand can prevent the negative
effects of stress on your health.
When dealing with a stressfulissue, simply ask yourself is it
worth it?
Thank you for listening to thisepisode of the Speaking of
(27:06):
Women's Health podcast.
If you don't already, pleasesubscribe to the Speaking of
Women's Health podcast.
If you don't already, pleasesubscribe to the Speaking of
Women's Health podcast whereveryou listen to your podcast.
We hope you enjoyed this newepisode and I will see you soon.
Be strong, be healthy, be incharge.
Speaker 1 (27:30):
Well, thanks for listening.
You have been listening to theSpeaking of Women's Health
podcast and I'm Dr Holly Thacker.
If you've enjoyed this episodeand you want to help support our
podcast, please share it withothers and you can donate to our
nonprofit onspeakingofwomenshealthcom.
(27:51):
You could also leave us afive-star rating and review and,
to catch all the latest from us, you can subscribe to this
podcast anywhere you catchpodcasts.
Thanks for joining us at theSunflower House and we'll see
you next time.
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