Got Pain? Rewire your Brain! If your doctor's can't find anything wrong, it might be time to dig deeper
Integrative pain management has been quite successful for many…including me. I have been working on this part of myself for a number of years now. Taking back control of your life takes work, but as the phrase goes, ‘choose your hard!’ Trust me, it is SO worth the work!
Wondering how to begin? Start writing…
"Doing expressive writing twice a day, which involves writing down in longhand whatever is on the mind using graphic and descriptive language for 10 to 30 minutes, and then promptly tearing it up. Neurological research shows that this simple practice rewires the brain"
It’s a technique that has been around for decades. Contact me and request ‘Conquering Chronic Pain’ to learn more.
𝒢𝑒𝓃𝑒𝓋𝒾𝑒𝓋𝑒
Science tells us that there are negative weight-related outcomes of chronic stress! When stressed...a neural-stress response network is activated in the brain, causing previous automatic habits to be used.
Chronic life stress is associated with a greater preference for high-calorie and nutrient-dense foods, and it may be linked to weight gain.
Stress-induced eating can also happen in normal-weight women who desire to remain slim using “dietary restraint.”
If the mental effort required to restrain eating serves as a stressor...weight gain occurs!
If this happens to you, try your best to not focus on the food.
Think about other healthy lifestyle changes you can make first.
Settle into good habits before changing your diet and you're likely to have greater long term success!
Here are some great ideas to remove the focus from the food and help manage stress:
о Spend time in nature. Go for a walk, hike, or even just sit in a garden. Watch the sun rise or set, star gaze, or get lost in the moon.
о Equal breathing (or Box breathing) is known as Sama Vritti (in Sanskrit). This breathing technique focuses on making your inhales and exhales the same length. Making your breath smooth and steady can help bring about balance and equanimity.
о Try meditation (there are apps to help with this message me if you're interested in a link)
о Try Tapping. Tapping Regulates the Nervous System and Boosts the Immune System! There is an excellent app available to try for free. (https://www.thetappingsolution.com/)
о Ask for help if you need it from friends, family or others.
ADD ON ARBONNE PRODUCT TO CONSIDER:
о Arbonne's InnerCalm
Did you know...Arbonne's Inner-Calm is a nootropic formulated with a blend of adaptogen ashwagandha, saffron, and L-theanine to help temporarily reduce feelings of stress and support a more “meditative” state of mind?
𝒢𝑒𝓃𝑒𝓋𝒾𝑒𝓋𝑒
Some days the bravest thing you do is lie down before the day lies you flat! This isn’t quitting. This is motherhood care. It’s not extravagant and I don’t look perfect, but it’s effective. Let the cortisol drain and allow your body to sense that it is okay to rest…before it collapses in on itself.
My 7 Minute Legs Up!
1. Set up (1 minute) Scoot your hips close to the wall. Legs up. A pillow or folded blanket under your hips or neck is optional.
2. Hands to body (1 minute) One hand on your chest, one on your belly. This tells your nervous system that you are present and safe.
3. Breathe slow and deep (3 minutes) Inhale through your nose for 4 Exhale through your mouth for 8 Longer exhales creates a cortisol downshift. It’s the best and can be used throughout your day in the car or at your desk, in the shower or walking down the street…everywhere. If your mind wanders, that’s fine. Let it wander. It’s completely okay.
4. Micro-release (2 minutes) Gently point and flex your feet, or make slow ankle circles. This helps lymphatic drainage and rids the body of that ‘on your feet all day’ heaviness. Why it works: • Legs up = assists circulation • Slow exhale = vagus nerve activation • Stillness = tells your brain the danger is over Mantra (optional whispered or internal): Nothing is needed from me right now.
Do this once a day. It can be before the chaos of dinner, before bed, or used a a rescue method after an emergency situation and coming out of ‘fight or flight’ response. With daily practice, you will begin to notice a less reactive response to extreme situations. Another benefit you will experience is better sleep, and a quieter baseline. Love to you
𝒢𝑒𝓃𝑒𝓋𝒾𝑒𝓋𝑒