Stress Management
June 12, 2009 by Kitchen Table Medicine
Filed under Dr. KC Kelly, Guest Posts, Kitchen Sink, Stress
By Dr. KC Kelly – Ph.D. and Licensed Psychotherapist 
Richard Lazarus and Susan Folkman suggested in 1984 that stress can be thought of as resulting from an imbalance between demands and resources, or as occurring when pressure exceeds ones perceived ability to cope. Stress management was developed and premised on the idea that stress is not a direct response to a stressor, but rather one’s resources and ability to cope and makes changes in his or her life, thus allowing stress to be controllable. Stress can be good (called eustress) when it helps us perform better, or it can be bad (distress) when it causes upset or makes us sick. The stress reaction results from an outpouring of adrenaline, a stimulant hormone, into the blood stream when a person is feeling distress. This, with other stress hormones, produces a number of changes in the body which are intended to be protective. Professionals in the field of psychology have called this outpouring of hormones, the fight-or-flight response because when faced with a stressful situation, a person will either fight or run away from danger. When encountering stress, a person may experience: an increase in heart rate, an increase in blood pressure (to get more blood to the muscles, brain and heart), faster breathing (to take in more oxygen), tensing of muscles (preparation for action), increased mental alertness and sensitivity of sense organs (to assess the situation and act quickly), increased blood flow to the brain, heart and muscles (the organs that are most important in dealing with danger) and less blood to the skin, digestive tract, kidneys and liver (where it is least needed in times of crisis), an increase in blood sugar, fats and cholesterol (for extra energy), and a rise in platelets and blood clotting factors (to prevent hemorrhage in case of injury). What are the Common Symptoms of Stress? Physical: fatigue, headache, insomnia, muscle aches/stiffness (especially neck, shoulders and low back), heart palpitations, chest pains, abdominal cramps, nausea, trembling, cold extremities, flushing or sweating and frequent colds, decrease in concentration and memory, indecisiveness, mind racing or going blank, confusion, loss of sense of humor, anxiety, nervousness, depression, anger, frustration, worry, fear, irritability, impatience, short temper, pacing, fidgeting, nervous habits (nail-biting, foot-tapping), increased eating, smoking, drinking, crying, yelling, swearing, blaming and even throwing things or hitting. What Are the Causes of Stress? Dr. Selye called the causes of stress stressors or Read more
Are Your Vitamins Safe? Read This Free Report
For just a $10 subscription you will receive full access to our 600 page natural medicine self help archive for 30 days. You will then be given the option to continue receiving our natural medicine news. Simply click the subscription button below. Thanks for supporting our community!
What is Anxiety?
February 19, 2009 by Kitchen Table Medicine
Filed under Anxiety, Dr. KC Kelly, Guest Posts, Kitchen Sink, Stress
By KC Kelly, Ph.D., LMHC Stress and anxiety are a natural part of everyday life and most of us experience it more often than not in today’s very stressful world. It is also very natural to worry about your hectic life from time to time. “Anxiety” is usually referred to as worry, concern, stress, or nervousness. Believe it or not, anxious feelings can sometimes be a good thing. Having this heightened sense can actually help to motivate a person to prepare for a big test in school, speech at work, or by keeping a person on his/her toes in potentially dangerous situations, to name only a few examples. Occasional anxiety isn’t something to be concerned about. However, if the worries, stress, or anxious feelings become overwhelming and you feel as though these feelings are getting in the way of your everyday quality of life, these may be signs that you may have an anxiety problem or disorder. Below are descriptions of the different anxiety disorders. Remember as you read, not to be frightened by the symptoms. An anxiety disorder is a serious condition, yes, but the good news is that it is also one of the most treatable emotional disorders! ANXIETY DISORDERS Anxiety disorders are serious medical illnesses that affect approximately 40 million American adults aged 16 years and older in a given year, causing them to be filled with overwhelming fearfulness and uncertainty. People usually experience anxiety about events they cannot control or predict, or about events that seem threatening or dangerous. Sometimes people feel anxious without any known cause. Unlike the relatively mild, brief anxiety caused by a stressful event such as an audition or performing in front of a live audience, anxiety disorders are chronic, relentless, and can grow Read more
Are Your Vitamins Safe? Read This Free Report
For just a $10 subscription you will receive full access to our 600 page natural medicine self help archive for 30 days. You will then be given the option to continue receiving our natural medicine news. Simply click the subscription button below. Thanks for supporting our community!
The Fifteen Most Fabulous Herbal Sedatives
December 18, 2008 by Dr. Nicole Sundene
Filed under American Sickcare System, Anxiety, Depression, Herbal Medicine, Kitchen Sink, Sleep, Stress
Do you ever just feel like you need to take a pill to take the edge off? Well a lot of us get extra stressed around the holiday season, and if you don’t want to take something that will totally knock you out, try a gentle relaxing cup of sedative tea instead of popping a pill. Now opinions may slightly differ amongst herbalists as to what the best herbal sedative is, but I think we can all agree that the best herb is the one that works best for the individual. Here are my top fifteen favorites for making in to herbal tea as they are widely available and not endangered species (to my current knowledge.) I have included a brief blurb so that you can get an idea of the herbs that will work best for your constitution.Please always check with your naturopathic physician before combining herbs with prescription drugs. Do not take sedative herbs during pregnancy or breastfeeding. #1 Passionflower- The intricate purple flower pictured above was shown to be as effective as sedatives in the benzodiazepine (valium) family, the aerial parts of this herb are great for nervous tension and anxiety. In recent research, passion flower extract at 45 drops daily (tincture) was shown to be as effective as oxazepam (similar to valium). This nervine herb is also “antispasmodic” which makes it great for people with constant nervous twitching. #2 Ashwaganda- This is probably one of my favorite herbs, which is why it got the award for “Best Herb of 2007.” Unlike most of the herbs on this list that are designed to be taken at night or at least late afternoon, both ashwaganda and schisandra (listed below) are terrific “adaptogenic” herbs that help us tolerate our stressful days that much better. You can make some tea, or grab some capsules of the organic root and take two capsules twice a day. This herb is specifically intended for those that are exhausted and agitated or debilitated by stress. Read more
Are Your Vitamins Safe? Read This Free Report
For just a $10 subscription you will receive full access to our 600 page natural medicine self help archive for 30 days. You will then be given the option to continue receiving our natural medicine news. Simply click the subscription button below. Thanks for supporting our community!
Stress is For Suckers: Free Book!
November 5, 2008 by Dr. Nicole Sundene
Filed under Life Coaching, Stress
My favorite Life Coach, Tim Brownson has done it again! His new ebook “Stress is for Suckers” is out– and as a gift to my Kitchen Table readers you are all welcome to access a free copy for the next week! Be sure to get it while it’s hot. Stress is THE most important lifestyle factor to get a grip on above anything else, and Brownson does a thorough job breaking down and simplifying all the best life coaching tactics for busy people coping with a stressful lifestyle. Simply visit Tim’s online bookstore and enter the coupon code KITCHENSTRESS Read more
Are Your Vitamins Safe? Read This Free Report
For just a $10 subscription you will receive full access to our 600 page natural medicine self help archive for 30 days. You will then be given the option to continue receiving our natural medicine news. Simply click the subscription button below. Thanks for supporting our community!
How to Quit Smoking
October 9, 2008 by Kitchen Table Medicine
Filed under Kitchen Sink, Life Coaching, Lifestyle Tips, Smoking, Stress
By Life Coach, Tim Brownson As a certified hypnotherapist people sometimes call me for help with quitting smoking. The first question I ask them is why they want to stop? That usually generates a look of horror akin to if I’d asked them if they could marry their 13-year-old daughter have a goat as the Maid of Honor and Michael Jackson as my best man. However, there is a positive intention behind every action you commit even if sometimes it isn’t immediately apparent. That applies to smoking too. Read more
Are Your Vitamins Safe? Read This Free Report
For just a $10 subscription you will receive full access to our 600 page natural medicine self help archive for 30 days. You will then be given the option to continue receiving our natural medicine news. Simply click the subscription button below. Thanks for supporting our community!
21 Free Preventative Medicine Habits!
October 7, 2008 by Dr. Nicole Sundene
Filed under Depression, Kitchen Sink, Lifestyle Tips, Motivation, Preventative Medicine, Stress, Zen Thinking
#1 Laugh- When we laugh we release endorphins that make us feel good. These endorphins reduce pain and stress. Stress is a common cause of chronic disease. Maybe you just lost a ton of money in the stock market and don’t feel like laughing a whole lot about it, but can’t you just muster up a deep dark cynical laugh about it? Good. Now that is a start! Remember, things can always be worse, and we may not have a whole lot of control over them. But, we can always control our attitudes. Read more
Are Your Vitamins Safe? Read This Free Report
For just a $10 subscription you will receive full access to our 600 page natural medicine self help archive for 30 days. You will then be given the option to continue receiving our natural medicine news. Simply click the subscription button below. Thanks for supporting our community!
Zen Please? 20 Things to do on Your Day Off
September 12, 2008 by Kitchen Table Medicine
Filed under Kitchen Sink, Lifestyle Tips, Stress, Zen Thinking
Hope you all have a great weekend! The author of ZenPlease has offered some fun ideas for what we can all do with our time off… 1. Head to your local video store and get a movie that fits your genre. Comedy is the remedy; no matter who you are, you’ll enjoy a good laugh! 2. Play some sports! Go swimming or go for a jog. This is the time to work out and sweat it all out. 3. Take a stroll in the park and walk your dog (or your neighbor’s). 4. Read a book, something that will keep you engrossed and guessing – suspenseful plots! 5. Curl up in bed and sleep in, the world does not need you today. 6. Learn how to cook a new dish. It’s going to be fun! 7. Practice Yoga. It Read more
Are Your Vitamins Safe? Read This Free Report
For just a $10 subscription you will receive full access to our 600 page natural medicine self help archive for 30 days. You will then be given the option to continue receiving our natural medicine news. Simply click the subscription button below. Thanks for supporting our community!
Meet Dr. KC Kelly Online Psychotherapist at DOCintheBiz
July 9, 2008 by Kitchen Table Medicine
Filed under Anxiety, Attention Deficit Disorder, Counseling, Depression, Dr. KC Kelly, Guest Posts, Kitchen Sink, Product Reports, Self Esteem, Stress
Editorial Note: Please welcome to the kitchen table a very dear friend of mine, guest author Dr. KC Kelly, licensed psychotherapist… Hi! I am KC Kelly, Ph.D., LMHC and I was invited to introduce myself here at one of my favorite alternative medicine and health care informational websites, Kitchen Table Medicine. I’d like to share with you what online counseling or psychotherapy (also called E-therapy) is all about and what I have to offer at DOCintheBiz.com. Millions of people search the Internet every day for total health care information. Now, I have embarked on a whole new frontier of offering a single place to find a plethora of mental/emotional health information including depression, anxiety, bipolar disorder, personality disorders, relationship issues, self esteem, stress management, time management, and so much more! I also offer online counseling or therapy! One click to DOCintheBiz.com takes you to a safe and comfortable place where all your mental/emotional health needs can be met! Before you go there, please allow me to share with you, who I am and some facts about online counseling or therapy. First of all, one of the most important factors to consider when entering into therapy or counseling is the relationship you have with your therapist. A special kind of trust and rapport needs to be present or the therapy will not be successful. Not every therapist is for every client and visa versa and Read more
Are Your Vitamins Safe? Read This Free Report
For just a $10 subscription you will receive full access to our 600 page natural medicine self help archive for 30 days. You will then be given the option to continue receiving our natural medicine news. Simply click the subscription button below. Thanks for supporting our community!
Cellulite Reduction: The Best Treatments
July 2, 2008 by Kitchen Table Medicine
Filed under Back Pain, Bonnie Pfiester, Cellulite, Discipline, Exercise, Motivation, Pediatrics, Protein, Reader Questions, Stress, Weight Loss, Whole Foods Diet
By Bonnie Pfiester, Fitness Trainer. Someone once asked me if I knew of anything that would help get rid of cellulite. I am proud to say I do! My answer isn’t a cream nor is it a complicated surgical procedure. My solution is something that has been around for years – diet and exercise. Surprised? You see, I don’t believe the issue is always the lumpy fat we call cellulite, but the problem can be magnified by the result of muscle deterioration. The unfortunate combination can leave skin loose and lumpy. Let’s look at the facts. Women who do not exercise lose an average of 5 pounds of muscle per decade before menopause and a pound a year thereafter. Since cellulite is more common for women, this causes a couple of problems. Each pound of lean muscle lost decreases your metabolism, making it easier to gain weight. If you already have a problem with cellulite, the slowing metabolism will only make matters worse. Weight gain causes the cellulite to be more pronounced as the fat cells grow. If that wasn’t bad enough, the firm muscle that once supported the skin and fat is now shrinking. Lumpy fat cells are growing and smooth firm muscle Read more
Are Your Vitamins Safe? Read This Free Report
For just a $10 subscription you will receive full access to our 600 page natural medicine self help archive for 30 days. You will then be given the option to continue receiving our natural medicine news. Simply click the subscription button below. Thanks for supporting our community!
Can You Always Think Positive?
June 27, 2008 by Dr. Nicole Sundene
Filed under Depression, Kitchen Sink, Stress, Zen Thinking
By Dr. Nicole Sundene Can You Always Think Positive? I am certainly trying. I was raised on a thick Scandinavian-German dose of Murphy’s Law, and am described to have a “Death Valley DRY sense of humor sprinkled heavily with cynicism”. Maybe I get my old man sense of humor from my Grandpa, or maybe it is just because I have been working in The American Sickcare System for the past nine years. Sometimes it is really tough to stay positive. Recently I read an article at one of my favorite positivity sites Ya-ttitude Read more
Are Your Vitamins Safe? Read This Free Report
For just a $10 subscription you will receive full access to our 600 page natural medicine self help archive for 30 days. You will then be given the option to continue receiving our natural medicine news. Simply click the subscription button below. Thanks for supporting our community!
Pain and Positive Mental Attitude
June 27, 2008 by Kitchen Table Medicine
Filed under Fibromyalgia, Pain Management, Stress, Zen Thinking
Do You Think Positive Mental Attitude Can Heal Pain? In the case of Jennifer Mannion it did. I am very grateful that Jennifer found Kitchen Table Medicine so that she could share her story with us. The following is a case report on how positive thinking was used to heal chronic pain. Below is Jennifer’s personal account on how she cured her fibromyalgia and chronic pain syndrome with a change in her thinking. If this story doesn’t support the naturopathic model of mind/body/spirit holistic healing, I am not sure what else will. Since no pharmaceutical company can patent “positive thinking” and sell and promote it, I will do my best to be the spokesperson (not the poster child) Read more
Are Your Vitamins Safe? Read This Free Report
For just a $10 subscription you will receive full access to our 600 page natural medicine self help archive for 30 days. You will then be given the option to continue receiving our natural medicine news. Simply click the subscription button below. Thanks for supporting our community!
Subvert Unfulfilled Consumerism
June 11, 2008 by Dr. Nicole Sundene
Filed under American Sickcare System, Kitchen Sink, Stress, Unfulfilled Consumerism
An unnecessary cause of stress these days is unfulfilled consumerism. When we are stressed out we often immediately opt to buy something that will make us happy. We want the quick fix. Most of the time the joy of buying something is transient. The drug-like serotonin and dopamine rush we receive from our latest purchase quickly dissipates as the stress, depression, anxiety, or desire to compulsively shop just quickly returns. Before making purchases start the new habit of asking yourself… “Do I REALLY need that?” Chances are you don’t. The dreaded unfulfilled consumerism is the GRAND American tradition of overdoing everything:
- Over-shopping.
- Over-eating.
- Over-drinking.
- Over-smoking.
- Over-driving around.
- Over-needing.
- Over-buying.
- Over-producing.
- Over-wanting.
- Over-”keeping up with the Joneses”
- Being the “Joneses”
- Over-consuming.
Really, you don’t need STUFF, what you really need is a VACATION! Trust me I’m a doctor…and I need one too! Hooray! Let’s all stop buying stuff we don’t need (especially in bulk or the dreaded “buy two get one free”) and ask ourselves: “What is the bare minimum I need in order to be happy?” Learn Read more
©KitchenTableMedicine.com, LLC ™Are Your Vitamins Safe? Read This Free Report
For just a $10 subscription you will receive full access to our 600 page natural medicine self help archive for 30 days. You will then be given the option to continue receiving our natural medicine news. Simply click the subscription button below. Thanks for supporting our community!
Happy Birthday to…Everyone!
June 9, 2008 by Dr. Nicole Sundene
Filed under Diet Tips, Discipline, Sleep, Stress
Ever since med school, I became terrible about remembering birthdays. Becoming a doctor certainly did not make me more thoughtful or provide me with more free time to hand make gifts and such.
So, in order for me to feel all “caught back up” I am going to just celebrate everybody’s birthday today!
Really June is a fabulous time for a birthday party. As a child I was always envious of people with June birthdays. Ponies, balloons, flowers, and birthday cake all look best behind the blue summer sky of June.
What shall you be receiving this year from me for your birthday? Read more
©KitchenTableMedicine.com, LLC ™Are Your Vitamins Safe? Read This Free Report
For just a $10 subscription you will receive full access to our 600 page natural medicine self help archive for 30 days. You will then be given the option to continue receiving our natural medicine news. Simply click the subscription button below. Thanks for supporting our community!
How Well Do You Handle Criticism?
May 13, 2008 by Dr. Nicole Sundene
Filed under Self Esteem, Stress
Let’s face it, nobody likes to deal with criticism. Especially unsolicited criticism when we are not even asking for “feedback”.
For those of us that are extremely sensitive, trying to shake negative criticism can take days, months, or sometimes even it can cling to us and linger in the back of our minds indefinitely.
One of my favorite tips for dealing with criticism I learned from my Family Medicine instructor, Robert Anderson, MD. Read more
©KitchenTableMedicine.com, LLC ™Are Your Vitamins Safe? Read This Free Report
For just a $10 subscription you will receive full access to our 600 page natural medicine self help archive for 30 days. You will then be given the option to continue receiving our natural medicine news. Simply click the subscription button below. Thanks for supporting our community!
Breathing Exercise: Five Minutes to Zen
May 8, 2008 by Dr. Nicole Sundene
Filed under Stress
Question: What is the one stress management tool you ALWAYS have with you everywhere you go?
Answer: Breathing!
Deep breathing is the simplest way to calm ourselves down.
I work hard to teach my patients to immediately check in with their breathing when they are feeling stressed.
First, sit comfortably in a chair and make sure both feet are on the ground. Imagine that your feet are deeply “rooted” in the ground. Now check in with your breathing… Read more
©KitchenTableMedicine.com, LLC ™Are Your Vitamins Safe? Read This Free Report
For just a $10 subscription you will receive full access to our 600 page natural medicine self help archive for 30 days. You will then be given the option to continue receiving our natural medicine news. Simply click the subscription button below. Thanks for supporting our community!
The Wellbeing Toolbox
May 2, 2008 by Kitchen Table Medicine
Filed under Stress
Recently I stumbled across an article at The Healthy Living Lounge on how to make a “Wellbeing Tool box”.
I loved the concept so much that I asked the author to write about it for Kitchen Table Medicine.
The following is a very inspiring guest post on self care by Carole Fogarty.
When Did You Become The Least Important Person in Your Life? Have you been feeling out of balance, scattered, stressed, disconnected from the real you or simply pushed around by life? Read more
©KitchenTableMedicine.com, LLC ™Are Your Vitamins Safe? Read This Free Report
For just a $10 subscription you will receive full access to our 600 page natural medicine self help archive for 30 days. You will then be given the option to continue receiving our natural medicine news. Simply click the subscription button below. Thanks for supporting our community!
Why your Work should Pay you to be Healthy
February 27, 2008 by Kitchen Table Medicine
Filed under Motivation, Stress, Vitamins, Work Health
A simple tip I recommend to many of my patients that struggle with remembering to take their various supplements, is to simply let their work pay them to take their vitamins!
A smart employer knows that a healthy and happy employee is ultimately more productive and contributory to the work environment.
Most employers will be happy to see you spending your work breaks stretching, running up and down stairs, flossing your teeth, meditating, eating healthy snacks, drinking water, and taking vitamins.
You can simply keep your supplements at your desk, which should ensure compliance with your health regimen at least five out of the seven days each week! Read more
©KitchenTableMedicine.com, LLC ™Are Your Vitamins Safe? Read This Free Report
For just a $10 subscription you will receive full access to our 600 page natural medicine self help archive for 30 days. You will then be given the option to continue receiving our natural medicine news. Simply click the subscription button below. Thanks for supporting our community!
Knitting to Reduce Stress
February 27, 2008 by Kitchen Table Medicine
Filed under Stress
How can you create a beautiful and fashionable accessory while at the same time lowering your stress level? With knitting, of course. Research carried out by the Benson-Henry Institute for Mind Body Medicine has found that knitting (and crocheting) have been shown to decrease heart rate and induce a relaxation response, much like the meditation response. The repetitive motion and the setting aside of thoughts as the motion is repeated is the key to the relaxation response. Anyone who has knit for any period of time will tell you that they feel quite relaxed while doing so (unless of course they are laboriously “tink”ing or undoing their knitting). So get out your needles and yarn and prepare to feel relaxed and cozy with your new scarf! Author: Dr. Emily Gonzalez, Naturopathic Physician
Are Your Vitamins Safe? Read This Free Report
For just a $10 subscription you will receive full access to our 600 page natural medicine self help archive for 30 days. You will then be given the option to continue receiving our natural medicine news. Simply click the subscription button below. Thanks for supporting our community!
Basic Breathing Exercises
January 24, 2008 by Kitchen Table Medicine
Filed under Breathing Exercises, Stress
How we breathe has a profound effect on our life and health. Not only does it change how much oxygen is going into our bodies and how much waste is coming out of our bodies, it also effects cardiac function, immune system function, mood, stress levels, hormone levels, digestion, strength, endurance and a wide variety of other things. In short, how you breathe can influence almost every aspect of your health and wellbeing. The most efficient way to breathe is diaphragmatic breathing or belly breathing. This is the predominant method of breathing in healthy infants and young children, but as we get older we tend to breathe using our chest and shoulder muscles and less of our diaphragm. The exercise below will help you to relearn the most healthful way of breathing. If belly breathing is practiced regularly it can again become second nature to us. This is a natural way to reduce stress and improve circulation. • Pick a comfortable position either sitting, standing or lying on your back. It might be helpful to practice this for the first few times in front of a mirror. • If you are standing or sitting, make sure that your feet are flat on the floor and your back is straight. • You can place your hands at your side, in your lap, or on your belly. • Take 3 deep breaths in through your nose and out through your mouth, feeling stress exit your body with each exhalation. • As you inhale, let the breath completely fill your lungs and push your belly out. (As your diaphragm contracts it pushes down on the organs of your abdomen and thus pushes your belly out.) • Exhale completely, feeling your belly move back in as your breath leaves. • Do a series of 7 breaths. Rest for 2 minutes and then repeat 2 more times. Alternating Nostril Breathing This technique is especially good for those who suffer from chronic sinusitis, allergies and lung infections. • Sit in a comfortable position in a chair or on the floor. Press the thumb of your left hand against the left side of your nose blocking the air passage. Keep the other fingers of your hand straight, but not touching your face. • Breathe in through your right nostril for a count of ten. • Move your hand so that the side of your index finger closes the air passage on Read more
Are Your Vitamins Safe? Read This Free Report
For just a $10 subscription you will receive full access to our 600 page natural medicine self help archive for 30 days. You will then be given the option to continue receiving our natural medicine news. Simply click the subscription button below. Thanks for supporting our community!
The work place stretching routine
December 9, 2007 by Dr. Nicole Sundene
Filed under Back Pain, Exercise, Fatigue, Kitchen Sink, Neck Pain, Stress
Sitting at a desk all day long creates a hunched over posture, which typically results in upper back and neck pain. The reason for this is that the muscles on the back side of the neck and upper back become chronically stretched throughout the day. A muscle can only stretch for so long before it will begin to spasm. By stretching out the muscles on the front side of the body such as the neck and pecs you can give the tight muscles on the backside a break. A simple routine involves doing several sets of neck rolls twice daily, along with a few breaks a day to do “doorway stretches” . You can do a simple doorway stretch by standing slightly in front of a doorway with both hands placed slightly above shoulder height on the trim of the door. Now lunge forward until you feel a nice stretch in your pecs and the front crease of your armpits. Take some deep breaths and hold for at least 10 seconds. Keep in mind it takes at least 10 seconds for a muscle to relax. Taking a few moments throughout your work day to take care of yourself will not only help you feel better but should also enhance your overall productivity.
Are Your Vitamins Safe? Read This Free Report
For just a $10 subscription you will receive full access to our 600 page natural medicine self help archive for 30 days. You will then be given the option to continue receiving our natural medicine news. Simply click the subscription button below. Thanks for supporting our community!
