Physical Effects Of Stress & How to Cure With Mindfulness

Physical Effects Of Stress & How to Cure With Mindfulness

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The Physical Effects Of Stress

We all get stressed, some more then others and some even find themselves constantly feeling stressed and overwhelmed.

Stress can be extremely harmful to our body and mind if it is mismanaged, so it is vital we learn how to better manage our stress levels to ensure optimum overall health. Between 60-90% of all doctor visits are stress related in forms of illness, physical problems and mental issues, so being able to manage our stress will inevitably increase our overall wellness. 

I want to first briefly go into the physical effects that stress causes in our bodies to better understand the negative effects and why it is so important to manage.

When we are feeling stressed it triggers what is called our 'Autonomic Nervous System' to go into imbalance. Our Autonomic Nervous System controls our Sympathetic Nervous System (deal with fight or flight and stress response) and our Parasympathetic Nervous System (deals with relaxation and rest response)

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Stress makes our Sympathetic Nervous System kick into action releasing stress hormones into our bodies. We are not able to cope with long term fight or flight conditions. Our flight or flight and stress response is only meant to serve us for very short periods of time. Continued time spent in this state will have a dramatic negative effect on our bodies, such as, but not limited to, the following:

• Adrenal Fatigue Syndrome
• Thyroid production difficulty
• Reproductions hormones issues such as menopause and low sperm count 
• Inability to regulate inflammation
• Immune system breakdown
• Digestive issues, such as regulation of blood sugar
• Muscular pain and injury

How Mindfulness Can Cure Stress

When mindfulness is used regularly it soothes our Autonomic Nervous System and increases our Parasympathetic Nervous System which deal with our relaxation and rest response and decreases our Sympathetic Nervous System, thus creating a perfect balance for overall wellness. Relaxation creates effectiveness within our bodies, it allows our bodies to work in harmony and provides the best environment for us to thrive and live healthier well balanced lives.

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When you are fully engaged in your present moment you are not bringing any regrets or worries from your past or future which makes your present moment free of resistance. When you are free of resistance, you are no longer triggering your stress response and when you are no longer triggering your stress response your Autonomic Nervous System is in balance.

"Mindfulness and meditations is better then any drug for lowering your stress levels and balancing your Autonomic Nervous System"

Keith Holden, M.D. Physician

So what is Mindfulness

Mindfulness is about paying attention to the present moment without judgement. Watching, witnesses and allow things to unfold, releasing resistance to the present moment. Calmly engaging in the present moment as often as you can. When we resists against things, this is what can cause the stress response in our bodies.

Using mindfulness to trigger your relaxation response will create relaxation in the body/mind and reduce stress and limit illness and physical pains caused by stress.

Mindful Techniques To Try

Undertaking mindful techniques on a daily basis will soon become a habit, second nature to you. You can practise mindfulness anywhere and at any time. Here are a few easy to follow tips on becoming more mindful.

Focus on your breath

Sit quite and start taking deep slow breaths and be totally focused just on your breathing. Start doing this for about 5 minutes at a time and slowly increase the time as you get better at it. If you start notice the chatter of your mind coming into your thoughts, just acknowledge them and then brush them away. I literally visualise a broom sweeping them from my mind. Then refocus on your breath again.

The best way to breath during mindfulness meditations is to belly breathe. This is also called Diaphragmatic breathing because you are engaging your diaphragm fully to pull in a deep breath to the bottom of your lungs. You will know you are engaging your diaphragm when you see your tunny extending outwards with each breath. The below video will help you get more comfortable with belly breathing. 

Mindful Observations

When carrying out certain tasks during your day you can turn these into mindfulness practise. I personally do this when washing the dishes as I usually find this chore a really drag. So when carrying out this task I become fully present in the moment. I start to notice such things as the temperature of the water on my hands, the smell of the washing up liquid, the formation of the bubbles on top of the water, the sensation of the wet cloth on my hands and so forth. I am completely present in the moment and on the task at hand. this works in most situations from doing any household chores to engaging in your favourite hobby.

Mindful Eating

This one is fantastic and has been used successfully by many to help loose unwanted weight as well as living in the present moment. 

Understanding that the act of eating is to nourish and replenish your body. It is not to be used as method of comfort or to soothe unwanted negative emotions.  Start your mindfulness when preparing your food. Be mindful of what it is you are adding to your dishes. Are the ingredients going to nourish and replenish your body? Are they a healthy choice?

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Going into a state of gratitude or grace before you start eating and this will calm your Autonomic Nervous System which will in turn optimise your digesting and absorption of the nutrients of your food. 

While eating, chew your food slowly and be mindful of each mouthful. Savor the flavor, the smell and the texture of each mouthful. Notice what your tummy feels likes as it starts to get full up with food and know when you have had enough. The slower we eat, the less we consume. Research has shown that those who rush their food and eat very quickly will consume almost double that of a person who eats slowly and mindfully.

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Grounding

I love grounding, or as I call it, bare foot walking. Whenever you get the chance, while walking outside, remove your shoes and socks and walk bear foot. It works even better if walking along grass or a sandy beach. Imagine being connected to the ground via energy and feel it raising up through the souls of your feet through your body. Start to notice each step you take, every time your foot connects to the ground you notice the sensation. This usually happens automatically as walking bear foot is such a different sensation to us.

Nature Cues

Use nature as a reminder to practise being mindful. Every time to go outside into nature take time to notice the smells, the sensation of the wind or sun on your skin. Notice the green-ness of the grass and trees and the vibrant colours of the flowers. Notice the sounds of the birds or a near by road of busy traffic. Take it all in. Research has show just being in a natural environment has an positive effect on our Autonomic Nervous Systems and makes us feel calm and rested.

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Until you are able to practice mindfulness intuitively you can set yourself reminders. You could set an alarm on your smart phone to go off at certain time and then do your chosen mindful practice. Or you can leave post it notes around your home in certain places, such as by the sink, which will help you to remember to do some mindfulness mediation's while you wash your dishes. You will soon start to notice that you begin carrying out certain task's in a mindful way without the need of a reminder.

By living a more mindful life you WILL reduce your stress levels which in turn will cure all your stress related illnesses and physical symptoms.

If you are still struggling with mindfulness and your stress levels, then my holistic Life Coaching sessions may be of assistance. We can explore together the issues which are standing in your way and causing your stress. We will work together to remove and reduce these issues and find new ways to become more mindful, which will in turn make your life more balanced and enhance your overall wellness. I offer FREE consultation to everyone to see if Coaching can help you, feel free to get in touch to book a consultation. 

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Love & Light, 

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info@holistichonnies.com

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Skype: holistic-honnies

Lisajane Jones (IPHM) (DIP) of Holistic Honnies is registered as a fully accredited & qualified member of the International Practitioners of Holistic Medicine.

Ref: IHMNM00179

Mindfulness ~ Dealing With Crappy Emotions

Dealing with difficult emotions can be ... well ... bloody difficult!!

We all have to deal with emotions that don't feel very nice, whether that be stress, anger, depression, anxiety etc. Caused by an array of things from work, relationships, past trauma, that annoying "friend". 

Some people have to deal with these emotion on a long term basis, struggling daily with these very powerful emotions. Maybe you are one of them? Some times it feels like we a fighting these emotions so hard and constantly, which can leave us feeling drain, tired and washed out.

Using some mindfulness techniques may be just want you need to help you overcome these emotion. They work just as well for long term emotional issues as well as the daily emotions grind we have to deal with in our busy lives.

What mindfulness asks of people (to stop running away from themselves and surpass difficulties as they arise in awareness, moment by moment) is both very simple and very challenging. As soon as you get a glimmer of the effect mindfulness has, your trust in the process grows and grows and a new way of life emerges.


The next time you are faced with some difficult emotions try doing this:

1. Feel the emotion present in the here and now.
2. Label the emotion in your mind, and repeat it (such as fear, fear).
3. Notice the desire to get rid of the emotion, and as far as you can, gently be with it.
4. Be mindful of where you feel the emotion in your body (most emotions create a physical sensation in the body).
5. Observe the thoughts running through your mind.
6. Breathe into the emotion, allowing your breathing to help you observe what you are feeling with warmth and friendliness. Say in your mind, 'it's ok. Let me be with this feeling. It will pass'.
7. Become aware of the effect of this exercise on the emotion for a few moments.

Trust me .... this technique works!!

Try doing this with a sense of gentleness.  Explore the emotion you are experiencing as a whole, feel the physical sensation, listen to your heart beat, what is this emotion trying to tell you? Most of us fight off any negative emotions and try to suppress them and will them away as quickly as possible. But this actually makes the emotion feel stronger and thus makes us feel worse.

Get in touch with those emotion and listen to what they are trying to tell you about your situation or your issues.

Now if this all sounds a bit too much to take on then just take it step by step. You don't have to be a master at mindfulness for this to help you, just take your time but each step should lead you onto another step and then another, until your able to do all steps all at once :)

Learning mindfulness is a long-term process and can be difficult at times. If you would like help on becoming more mindful, learning how to meditate and gaining more balance in your life then why not have a one to one session with me on Mindfulness and Spiritual Development. I have may different exercises and tips and tricks to get you on the right track.

You can book a free 30 minute consultation with me to discuss your needs and desires by the following ....   (or you can fill out the Contact Form on the top right of this blog)

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Here is a great Mindful guided mediation from

Jason Stephenson

Time For Some Self Healing 5 Top Tips

Self Healing ~ 5 Top Tips

We should make time during our busy lives for some self healing. The stresses and strains of our days can have a massive impact on our life force energy (or Chi), our natural vibrational frequencies get lower due to stress, worry, anxiety and the daily grind. When our Chi is lower than it should be we start to feel unwell, run down and can even become depressed.

Here are some of my top tips on how you can easily and quickly raise your vibrations and heal yourself.

1. Grounding ~ This is a simple but very effective technique which just involved taking a walk outside bear foot. Walk along some grass or the beach. Your body will naturally absorb the Earth energy thus raising your own to a healthier level. Bear foot walking is one of my favorite things to do.

2. Meditation ~ Ok so many of us often think we don't have time to meditate and many really can't find a hour or so to sit in mediation but everyone can find 10 minutes, and sometimes that is all we need to raise our energy levels. Sit with your eyes closed in a comfortable position and imagine your body soaking up the pure white light energy from the world. Keep your mind empty from other things, if something random pops into your head, just brush it away and enjoy your moments of calmness.

3. Drink Water ~ Yes we'r told time and time again to drink water and so many of us choose to ignore this sound advice but this can have a massive positive impact of your overall health. So ditch the fizzy drinks, swap a few of those cups of coffee's for a cold glass of fresh water.

4. Enjoy Time Outside ~ Take some time out to enjoy nature. This could be a walk in the local park or by the beach or even in your garden. Feel the energy coming from the nature around you and soak it up like a sponge. research has show that people who spend more time around nature rarely get sick and they seem happier than those who don't.

5. Balance Your Chakras ~ Having balanced Chakras is vital to our overall wellness but so many people don't know where to start when it comes to Chakras. You could go to visit an energy healer who could balance these for you or you can very easily do this yourself with a very simple meditation. Check out this link to one of my favorite YouTube Channels ~ Jason Stephenson ~ he has a fantastic video to help you.

Take time our of your day for some self healing and I can guarantee you will begin to feel a whole lot better.

Why not come along a visit our website ~ www.holistichonnies.com

Or visit us on facebook or twitter

From Shitty To Shiny

How I went from shitty to shiny with spiritualism

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Ok so this is my first ever blog post and I wanted to start with something meaningful to me. My story from how I went from shitty to shiny. This may draw up some emotional shit for me as I write it so I may just grab some tissues, as a snotty tear filled keyboard isn't cool. Don't worry ... .... this story does have a happy ending ;)

So ... ... I was 6 months pregnant with my 3rd baby but life wasn't feeling too rosy, in fact, its was pretty fucking shitty. Myself and my partner were fighting all the time, it didn't seem to matter how much effort we both made we would still end up in a big row, spouting nasty words to each other which we couldn't take back. My mood was low and getting lower each and every day.​​ We both made the decision that we had to end our relationship if we wanted to remain friends things had to change and breaking up seemed like the only option.

I was heart broken. He was my soul mate and my best friend, we had been through so much together, but I knew I had to let him go or I would loose him forever. As much as I wanted to hold onto him I knew we would just keep hurting each other so I had to let go.

But sadly things didn't get any better even after we separated. We still continued to fight about everything, we kept in regular contact due to the kids, but even the basic of communication would end up in a whirl of spiteful and nasty words. He would verbally attack me and I would verbally attack him, in some form of weird self-destructive torture kind of way. My mood was even lower, the lowest I think it had even been.

I cried constantly. I used to have to go and hide in the bathroom desperately trying to compose myself so that my 2-year-old daughter didn't see me cry .... but she did! Sometimes the tears would come without any notice and I had no control over them. Having my daughter wrap her arms around me and ask why I was crying was such a soul destroying thing to happen. I was her mother ... ... ... I was meant to wipe her tears away ... ... ... I was meant to be her hero not this emotional mess of a so called human being! ​​

3 months went by like this, I was suffering from insomnia, I was depressed, I would burst into tears at any point and spent most of the nights crying and trying to fight away the evil dark and hideous thoughts which run through my mind. I tried to act normal to my friends and family and so many of them said how well I was coping ... ... ... Oh, if only they knew the war I was fighting with myself every second of the day. I was dying inside.

Then .... ... ... I went into labour ... ... ... suddenly I felt emotions which I had forgotten were possible. I was excited, happy and filled with joy. It seemed so long ago when I last felt these types of emotions. It was nice :) My labour was pretty dam amazing too. My dad JUST managed to get me to the hospital in time. I think we were there about 10 minutes before my beautiful baby girl entered the world. I didn't even have the chance to take my underwear off and the midwife had to rip them off me like some crazy mad women just to get to the baby. Very amusing I must say.

But this joy was short lived, not long after we got home from the hospital I was faced with being alone again, this time with a newborn baby to care for. I was so scared. What if I couldn't cope? What if my new baby didn't sleep well? How would I look after my other children if I was up all night with the baby? How will I manage all my housework? Shopping? Looking after my dog?

Turned out none of these issues were in fact issues. Baby girl slept through the night from our first day home ... ... ... ah, bliss ... ... .. I seemed to go on autopilot mode during the day and my housework was always done, my other children were cared for ... even my big ass smelly dog had plenty of love and attention. To the outside world I looked like I was holding my shit down, I looked like super fucking mum!

But the internal turmoil and battle with my constant feeling of grief and sadness was still very much there. Ok so I now didn't cry during the day but my nights were filled with tears and anguish. I hated myself. I hated myself for still feeling so sad, I hated myself for not being able to snap out of this depression, I hated myself for crying, I hated myself for failing. ​​ I hated myself for not knowing how to help myself.

Another 4 months passed feeling this way, but then things started to shift in me. I no longer had any contact with my ex. He moved abroad and had no contact with the kids or myself. As much as this hurt knowing my kiddies no longer had their dad around, it helped me to start to heal. I had finally mastered meditation, after about 6 long ass months of trying to nail it. It's not easy to master at all. How on earth some people can meditate for hours and hours and hours is beyond me. ​​ But I was now able to get myself into a deep meditation for about an hour, which I did daily.

This seemed to open something up inside me, it changed how I saw the world, my past, my present and my future. I was able to think about my past situation and see all the things I had done wrong in the relationship, I was able to see how I relied on my ex-partner as my emotional crutch, I had forgotten how to make myself happy and expected him to be the master of my emotions, and how difficult this must have been for him. I was taking responsibility for my own failing and mistakes which allowed me to move on.

Suddenly ... ... ... I realized ... ... ... I hadn't cried for about 3 weeks!!! I hadn't felt depressed, I hadn't felt guilt or grief or wanting to put my head through a window lol I noticed I hadn't thought about my past or future in a negative way or worrying about what might happen! What on earth was going on with me? Where had this shift come from? What was causing it?

I started to notice blogs and articles and post all about spiritual awakening .. ... ... everywhere I turned I would see something about spiritual awakening or 'the higher self'. At first I paid no attention to this as I had no idea what it was about, but then it got to the point I could escape from it .... ... ... it was stalking me!! So I decided to read a blog post which was named something like "10 signs your experiencing a spiritual awakening".

BOOM!

There it was ... ... 10 whole paragraphs explaining in accurate detail what I was currently experiencing. It all resonated with me massively. It was as if the article was written just for me. This left me feeling amazed but also confused. So I started reading more, and more and more .. ... .. I think I must have read every spiritual article on the internet. Then I turned to YouTube and watched video after video. Then books .... oh the amount of book I purchased and read was outstanding ... still is lol. All the information I was absorbing was like someone was writing it all just for me to read. I noticed myself changing, understand my past, present and future.

SYNCHRONICITY! ​​

I soon realised that my daily meditation had awakened my spirituality and I was connecting with my higher self. I was living in the present moment and being mindful on a daily basis. My research and self study into spirituality had allowed me to grow, awakened and was on my way to becoming a better person, I was following my passion and soul purpose. ​​I knew I had to share my knowledge with others, people who were feeling like I did needed to learn how to get their happy back, like I did. And that's when I chose to set up Holistic Honnies.

My Happy Ending!! ​​

We’re now 3 years down the road. I can't remember the last time I had a 'bad day'. I can't remember the last time I felt sadness or cried due to my own circumstances. I cry a lot more about happy things, though. I have a constant happy vibe inside me and I'm a positive little thing :) My spiritual journey is far from complete, I'm growing every day and I crave more information on spiritual growth. My life feels perfect. I don't care how soppy that sound or if it sounds a bit like a Disney movie, but it's true. I couldn't ask for anything more.

Chances are you are reading this blog for a reason! Something brought you to this page and made you read it right till the end! It's called synchronicity! No one has to suffer their dark times alone and if you, like me don't want to 'bother' your friends and family with your issues then seeking outside help in the form of a counsellor or mentor can really help. Please don't suffer alone. The universe believes you are an amazing being, even if you don't currently feel like it. Ask for help, reach out and believe that tomorrow will be a brighter day! Love and light to you all, Lisajane xx

 

I am content!

I am happy!

I am awakening!

I am listening to my Soul!

I am living to my true purpose!

I am loving my life!

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