Stress Management

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 triggers. There are two kinds of stressors: external and internal.

External stressors include:
Physical environment: noise, bright lights, heat, confined spaces.

Social interaction: rudeness, bossiness or aggressiveness on the part of someone

Organizational: rules, regulations, “red tape,” deadlines.

Major life events: death of a relative, lost job, promotion, new baby.

Daily hassles: commuting, misplacing keys, mechanical breakdowns.

Internal stressors include:

Lifestyle choices: caffeine, not enough sleep, overloaded schedule.

Negative self-talk: pessimistic thinking, self-criticism, over-analyzing.

Mind traps: unrealistic expectations, taking things personally, all-or-nothing thinking, exaggerating, rigid thinking.

Stressful personality traits: Type A, perfectionist, workaholic, pleaser.

It is important to note that most of the stress that many of us have is actually self-generated. This is a paradox because so many people think of external stressors when they are upset (it is the weather, the boss, the children, the spouse, the stock market). Recognizing that we create most of our own upsets, however, is an important first step to dealing with them.

Read an article on Basic Breathing Exercises to reduce stress

Read all our articles on stress

**Much of this information was prepared by Dr. David B. Posen Lifestyle Counselor and Psychotherapist, and Author of “Always Change a Losing Game”

Oakville, Ontario. Permission has been given for this information to be copied and distributed to patients.

Other information was obtained from:

Lazarus, R.S., and Folkman, S. (1984). Stress, Appraisal and Coping.

For personalized advice for coping with stress you can visit Dr. KC at www.docinthebiz.com

©KitchenTableMedicine.com, LLC ™

What is Depression?

“If I’m such a legend, why am I so lonely?”  – Judy Garland
By KC Kelly, Ph.D., LMHC

Everyone feels down and sad, probably more often than they would like. The stressors of everyday life in our busy, hectic world make feeling this way very common. If, however, you have feelings of hopelessness and helplessness more often than not, you do not know why you are feeling this way, and can not seem to pull yourself out of it to the point where it affects your everyday life, you may be suffering with clinical depression.

Depression is a serious medical condition that effects both the mind AND the body. Many of the symptoms of depression are mental, but because the mind and body are connected, many physical symptoms appear as well.

Depression can be all encompassing causing great lifestyle changes. A person suffering with depression may have difficulties at work, difficulties at school, difficulties with professional and person relationships, and may not even want to leave his or her bed. They have extremely low self esteem and think the worst of themselves in all aspects. They tend to isolate themselves from everyone and everything around them and may even feel as though there is no hope and no reason to live.

What Depression IS

• The leading cause of substance abuse (either drugs or alcohol) as well as suicide.
• A mental condition that can strike anyone of any age, race, gender, or ethnicity.
• A very treatable condition given the proper therapeutic intervention and/or medication.

What Depression IS NOT

• A condition to be taken lightly.
• A sign of personal weakness.
• The fault of the person suffering.

Symptoms of Depression Include

• Sadness, feeling low or blue, irritability.
• Feelings of hopelessness, helplessness, worthlessness.
• Difficulty concentrating.
• Changes in appetite including overeating or under eating.
• Difficulty sleeping.
• Feelings of fatigue.
• Persistent physical symptoms such as headaches, digestive difficulties, chronic pain.
• Thought of death or suicide.
• Suicidal attempts.

Statistical information reported on this page was obtained from The National Institute of Mental Health

If you think you may be suffering with any of these symptoms, or would just like to talk with a professional in a caring and completely confidential way, you can visit Dr. KC at www.DOCintheBiz.com where you will be able to email her for private and confidential help from your own home! You will never be made to leave your house or comfort zone.

Read more articles on depression

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The Fifteen Most Fabulous Herbal Sedatives

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. In ayurvedic medicine ashawganda is a renowned anti-aging and rejuvenating herb.

#3 Schisandra- Referred to as “Chinese Prozac” this herb is commonly unappreciated and underutilized in American herbal practice. Schisandra is a terrific day time adaptogen herb and should be taken as is recommended with Ashwaganda, two capsules with breakfast and lunch, or a cup of tea in the morning and afternoon. The berries can be made in to a nice aperitif for those with a low libido.

#4 California Poppy- The bright orange flowers of the California poppy, leaves and other aerial parts are sedative, anti-spasmodic, and mild pain relievers. This is also a gentle herb used for colic and agitation in children. Do not use this herb or any other sedative herbs in pregnancy.

#5 Hops- No I am not recommending that you drink more beer to calm down. However, the herb commonly used to make beer bitter also works as a sedative. It is extremely bitter though so is best given a small part in your herbal tea formula for insomnia or stress. Do not combine with prescription sleep aids due to an additive effect.

#6 Kava Kava- A well known Polynesian psychotropic sedative, this herb is sedative and “spasmolytic” and thus helpful for chronic pain conditions. Several conflicting studies debate the safety of using this herb with alcohol. Liver damage is thought to occur if used in large doses in conjunction with alcohol. This research however was used to scare many people away from using kava kava for whatever reason.

People need to simply remember that herbs are medicines and that an herb with actions similar to prescription sleep aids and analgesics will of course pack the same side effects. A strong herb demands respect. When used ceremoniously, or occasionally this herb does not run the risks it runs when it is heavily abused.

The best way to safely use kava kava is in an organic tea form. Look for a tea blend that includes kava, or make your own. This herb should not be used in large doses, and large doses should not be used over long term. Do not combine with alcohol, or use during pregnancy or nursing. Chronic abuse will result in a horrible scaly skin rash.

#7 Lavender- Try adding lavender to your favorite baked good recipe. Purple lavender flowers will offer a sophisticated herbal makeover to your favorite shortbread cookies, or white tea cakes.

Lavender is great in your herbal medicine blend, and can also be used to stuff pillows, or as an aromatherapy stress reliever throughout the day. Lavender should not be used in pregnancy due to it’s emmenagogue effect.

#8 Lemon Balm- Also known as “Melissa officinalis” this herbal sedative should not be used by those with hypothyroidism as it inhibits the thyroid and is used to treat hyperthyroidism, however for everyone else it is a common simple herb to grow in your garden and make in to your own calming sedative tincture each summer. Do not use this herb in pregnancy.

I grow lemon balm in my garden and harvest it, rinse it, let it dry and then pack it in a jar with enough room for it to swim around in some vodka. Shake the jar once a day for two weeks. The vodka will extract the constituents and after a few weeks you can strain out the plant part leftovers and put a half a teaspoon of this liquid “anxiety medicine” in a little bit of water when you need something to calm you down.

#9 St. John’s Wort- Although we think “depression” the second we hear about St. J’s Wort, we also need to address that depression and anxiety tend to walk hand in hand and this herb is not just an anti-depressant it is a mild sedative as well. St. John’s Wort has also been shown to have a lower risk of side effects than conventional anti-depressants and is worth trying for those that don’t quite have severe enough depression to mandate the use of a prescription pharmaceutical, but instead need something to take the edge off and boost the mood a bit.

If you are suffering from anxiety that has a form of depression associated with it, then this would be a great herb to consider in your herbal sedative blend pending that you are not on any anti-depressants or anti-psychotic medications. The condition “serotonin syndrome” may occur from combing this herb with those classes of medications or other herbs and supplements that boost neurotransmitter levels.

This herb should not be used by those on oral contraceptives, or any medications as it increases the cytochrome p450 enzyme system which results in a more rapid detoxification of drugs from the system. The drugs or birth control pills are then rendered useless. Standard dose of St. John’s Wort for those not on any other medications, is 300 mg three times daily of the 0.3% standardized extract.

#10 Red Clover- Not traditionally recognized as a sedative, but as a mineral source and blood thinner, this “cooling” herb calms the system and has a special affinity to the lungs, throat, and salivary glands.

This is a terrific balancing herb to include in your herbal sedative blend as the dried flower blossoms make for a beautiful addition to a glass teapot. Do not use in pregnancy, or if on blood thinning medications.

#11 Catnip- Not just for cats. Catnip is actually a gentle nervine herb for humans. No it won’t make you roll around on the carpet or chase after things (at least not to my current knowledge) but it is still a great mild sedative.

This herb should absolutely NOT be used during pregnancy, as most herbs should never be used during pregnancy without checking with your naturopathic midwife, however it can safely be used in children by making a very weak tea. Be sure to only give your children organic herbs and check with their pediatrician or naturopath prior to use.

#12 Valerian- Definitely one of the more potent herbal sedatives, valerian is also a great pain killer for those with chronic pain. Some people prefer not to use this herb because it can cause quite the herbal hangover the next morning and most complain that it makes them feel really groggy, or desire to sleep through the day.

Look for a tea formula that includes a bit of valerian to avoid the hangover, and if you have severe anxiety, chronic pain, or insomnia talk to your naturopathic doctor about using this at a more therapeutic dose. Always use organic root.

#13 Motherwort- The perfect herb for fried and frazzled mothers; it strengthens a weak heart and is great for nervous palpitations. Motherwort is best taken over a prolonged period of time, and because it is a uterine stimulant, it should not be used in pregnancy.

#14 Skullcap- A bitter, cooling sedative herb that is best used for nervous fear, restless sleep, and is also thought to lower blood pressure. This herb is great for people with the inability to pay attention—huh what was that? And has been used effectively to calm down children with ADHD. Some kids concentrate better when they are sped up, and some do better when they are calmed down.

#15 Chamomile- One of the most common kitchen herbs, chamomile is a great mild sedative and digestive bitter.

Be careful in using chamomile tea if you experience ragweed allergies, formally known as the “asteracea family” and previously recognized as “composite family.” If you have a history of seasonal allergies you should exercise caution.

If not, make your tea up strong, use a heaping tablespoon and not a teaspoon per 8 oz cup of water, and allow to steep 15 minutes covered. If you don’t cover your chamomile tea you will lose the calming essential oils to evaporation. Only elitist herbalists know to do that. Welcome to the club!

Traditional Herbal Sedative Use: Establishing a nighttime or daytime tea ritual is a great way to reduce stress, avoid binge eating, and help those that fight insomnia get to sleep at a decent hour.

Don’t forget to have your pot of tea with one of my favorite “Bedtime Snacks for Insomniacs.” Also if you tend to be one of those that gets troubled by having to use the restroom in the middle of the night, be sure to drink your tea at least 90 minutes prior to your expected bed time.

Directions: For most of these herbs simply make a tea with about 1 tsp (milder herbs use a tablespoon) to 8 oz cup of boiling water. Allow to steep covered 15 minutes. Or if you aren’t a tea drinker just look for a pre-made organic herbal formula to take in tincture or capsule form, and follow the manufacturer’s recommendations.

Common Sense Cautions: Please check with your naturopathic physician before combining any herbal medicines with prescription medications or making any changes to your health care routine. Women that are pregnant or breastfeeding should never use any herbs unless prescribed by their naturopathic midwife.

You can find bulk organic herbs at Whole Foods, through your local tea shop or buy them online through Mountain Rose Herbs.

What is your favorite herbal sedative?

~Dr. Nicole

Reference: “Herbal Medicine from the Heart of the Earth” by Dr. Sharol Tilgner
©KitchenTableMedicine.com

Related Reading
Best Bedtime Snacks for Insomniacs
Sleep the Miracle Drug
A Quick Deep Breathing Exercise

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Stress is For Suckers: Free Book!

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 to grab your free copy for this limited time period.

Happy Stress Busting Everyone!

~Dr. Nicole

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