As a clinical nurse specialist, evidence-based information, research, and the science is the absolute foundation in my pursuit of wellness and healing modalities. We can inspire wellness by empowering individuals to embrace self-healing and making healthy choices through education, learning, and prevention. Taking the woo-woo factor out of integrative modalities will enable individuals to move forward in understanding their incredible capacity to promote their own healing and overall health. By creating a culture of wellness, we can instill healthy living and promote self-awareness of mind, body, and spirit.

Integrative medicine approaches healthcare with theories and practices that are different from conventional allopathic medicine. Homeopathic, naturopathic, traditional Chinese and Ayurveda are examples.

Mind-body approaches and bio-based approaches to healthcare include meditation, creative arts therapies (art, music, and dance), herbal and vitamin nutritional approaches, and aromatherapy

Body based approaches refers to therapies that improve the structure and functioning of the human body. Massage, physical therapy, and chiropractic adjustments are therapies provided by trained specialists are utilized to alleviate pain, enhance healing of injured muscles, stimulate blood circulation, and promote deep relaxation. Yoga, Qigong, and Tai Chi combine movement, meditation, and breathing to enhance the energy flow in the body. The physical postures and inner focus enhance flexibility and strength, reduce stress, and promote a strong sense of well-being.

Energy Medicine involves the use of energy biofields that surround and penetrate the body. Some forms of energy therapy manipulate biofields by applying pressure and/or manipulating the body by placing the hands in fields. Healing Touch and Reiki practitioners pass their hands over another person's body with the intent to use healing energy to identify energy imbalances and promote health. Bioelectromagnetic-based therapies involve the use of electromagnetic fields, such as pulsed fields, magnetic fields, or alternating-current or direct-current fields.

Creating a path to manage stress and promote wellness:
Ignorance is not bliss… enlightenment is powerful! The more you understand about health and wellness, the more power you have to create optimal health and heal yourself …physically, emotionally, psychologically, and spiritually.

Understanding How Stress affects your Health

Stress is the body’s response to any stimulation that will initiate a physical response by the nervous system. It can be both positive and negative, depending how it is perceived. The body will respond to a perceived (real or imagined) threat with a “fight or flight” response.

Your sympathetic nervous system secretes stress hormones, epinephrine and norepinephrine, to prepare you for battle or flight from the enemy. Your heart rate and blood pressure increase, breathing quickens, muscles tense, pupils dilate, mouth goes dry, and digestion stops as the blood diverts to your muscles.

As your body relaxes, your stress response shifts to a state of relaxation that is controlled by your parasympathetic nervous system. You maintain a steady heart rate and blood pressure, breathing slows, muscles relax, and your digestion resumes. The parasympathetic nervous system responds unconsciously, without your awareness. You aren’t aware of the rise and fall of your chest as you breathe, the beating of your heart, or the tensing and relaxing of your muscles.



YOUR BODY’S RESPONSE TO STRESS

These miraculous processes occur all throughout the day, unconsciously, as you encounter stressful or peaceful moments. Positive stress, known as eustress, is productive and energizing, allowing clarity, concentration, and focus. Your body is designed to handle this for short periods of time.

However, in today’s hectic, fast–paced society, people tend to remain in a “fight or flight” response, which can be very wearing on their bodies and immune system. When stress becomes prolonged, it shifts to a negative impact, draining your energy, sapping your body’s defenses, and leaving you vulnerable to illness. If stress continues long-term, you may become prone to stress-related disorders…

SYMPTOMS

Physical

• Headaches
• Aches and pains, esp. in the neck and back
• Elevated blood pressure and heart rate
• Insomnia or sleep disturbance
• Indigestion or diarrhea
• Increase or decrease in appetite, with weight gain or loss
• Shortness of breath or rapid breathing

Emotional

• Anxious feelings
• Sadness/Depression
• Sense of hopelessness
• Lack of joy or spontaneity
• Irritability
• Frustration/ intolerance of others

Behavioral

• Outbursts of anger
• Beginning or increase in use of alcohol or drugs
• Loss of efficiency at work or school
• Withdrawal from social situations

Mental/ Cognitive

• Difficulty concentrating
• Distractibility
• Forgetfulness
• Preoccupation with certain thoughts, especially negative ones
• Difficulty making minor decisions

It is important to recognize negative stress responses that impact your emotional, physical, spiritual, and social well-being. When you are aware of how you respond to stress, you have the power to CHANGE your response to stress!

Learning stress management techniques will teach you to turn OFF your sympathetic nervous system... allowing your parasympathetic nervous system to maintain calm and peaceful control. You will be in CONTROL of unconscious processes and take charge of your body’s response to all the stresses you encounter in your world!!!!!



SIMPLE STEPS TO ALLEVIATE STRESS- An Integrative Health approach

CHANGE your lifestyle

• Caring for your body… the temple of your soul
  • Exercise… a 15 minute walk, a yoga class, a gym work-out
  • Eat healthy, nutritious foods
  • Sleep well… prioritize enough rest to feel refreshed
  • Nurture yourself… take “me” time to relax and reflect

CHANGE your body’s response to stress

• Body awareness...
  • Tune into HOW you physically respond to stress…tight shoulders, clenched teeth, upset stomach?
  • Practice diaphragmatic breathing… deep, slow breaths
  • Learn relaxation techniques
  • Train your body to “let go” of tension

CHANGE your outlook and feelings

• Emotional Wellness... Live, love and laugh
  • Create balance with work and home
  • Laugh at yourself… don’t take life too seriously
  • Prioritize family and friends
  • Be creative… paint, write, sing, dance, design
  • Soul support… connect with your higher power

CHANGE your way of thinking

• Mind matters...
  • Let go of worries that you can’t control…
  • Become an optimist… see the glass as half full
  • Break those mind tapes… if only, should have, etc
  • Be assertive… speak your mind, it will free your spirit
  • Reframe your negative thoughts to positive thoughts

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