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The Sapio Files
Episode 13: Stress-Free Living
August 06, 2018 The Sapio Files
Are you stressed? If you're like most people, the answer is a resounding YES! This week, Chelsea and Caela break down the science of stress and offer advice for ways to naturally combat stress. Relax with us! Looking for a stress relief product we mentioned? Find them in the links below: *Purchases you make through these links support the podcast as part of the Amazon Affiliates Program* escue Remedy Tablets: https://amzn.to/2Ik1OiZ Lavender Essential Oil: https://amzn.to/2OefmlE Essential Oil Set: https://amzn.to/2N2AS8t Adrenal Edge Formula: https://amzn.to/2DxlrWj Probiotics: https://amzn.to/2DzF4Nq Vervain Flower Essence: https://amzn.to/2DACIxJ St. John's Wort: https://amzn.to/2R3a3UU Ayurvedic Mood Support Supplements: https://amzn.to/2DGCxRo Honey Lavender Stress Relief Tea: https://amzn.to/2zwSi9u Meditation Music: https://amzn.to/2xFFcpj Food and Mood Book: https://amzn.to/2IiXoZJ Stress relief candle: https://amzn.to/2Ir2PpM Wonder Sleep Pillow: https://amzn.to/2P1HntM

Episode Transcript

Speaker 1:0:05Now, who is attracted to intelligence? Join US fellow fun loving lover of knowledge as we need to give me your favorite topics with our very own nerdy, diatribes words of wisdom and takes on life as millennials. Welcome.

Speaker 2:0:32All right. Welcome back everybody.

Speaker 3:0:34Hello. As you can see, I'm a little clearer today and that's because I am in New Jersey.

Speaker 4:0:40You're in the same place. That never happened.

Speaker 2:0:42It never happens, but today we're in the same place and we have one and we have fun. We have water, we have wine, we have lots of good food. So much good food, good stress, free day.

Speaker 3:0:57It is a good stress free day. And speaking of speaking of stress, Kayla, well Chelsea, I think that we should discuss with listeners ways that we combat stress in our everyday lives. I think that's an amazing idea. Wow. It could be a topic.

Speaker 4:1:12It could be our topic this week. Yes. Our topic this week is

Speaker 3:1:16how we control stress and anxiety in our everyday lives through natural means,

Speaker 2:1:23important topic. Definitely a very important topic. Yes. We all have a lot of stress in our lives. Whether or not you actually have anxiety or depression or anything that is making it harder for you to relax, stress is something that we all experience and it is a natural response of your body. Um, it's a response that starts in your hypothalamus and it communicates with your nervous system to cause the fight or flight response from your adrenal glands which pump out adrenaline. And normally that's a great thing because if you're faced with a lot of danger, it'll put you in a safe place. It'll, it'll get you out of there or help you fight it. But there is that saying that people have all the time. It's like, okay, you're fighting a bear in the woods, but what happens when the bear lives in your living room? Oh, and I didn't make that up. It's, it's something from a lot of different studies, but for a lot of us, stress has become a chronic problem and that fight or flight thing is great to a point. But what happens when that's something you experience every single day?

Speaker 3:2:28And Chelsea just mentioned this, but it's good to keep in mind that none of us are immune to stress now that even a person who may have everything going for them in their life, um, who may know exactly who they are, who they want to become, that person is still susceptible to the s word stress.

Speaker 2:2:53They are. So stress is something we all face. Um, so order to combat

Speaker 5:3:00stress. There's a lot of different things that we can do. Sometimes it has to do with our lifestyle, what we're doing, making sure that we're managing it or maybe what we're eating or drinking. But we have a lot of different ideas about stress that we want to share with you today because you like to share some of your ideas. I would love to. Before I do, you may notice listeners that I'm taking a little bit more time to articulate what I'm saying today. And this was because while listening to the last podcast, it was brought to my attention while in the car that I am prone to saying the word like in between sentences. And this deeply bothered me more than it should have. It caused me stress. So stressful. I didn't edit out as much of the stuff last week because it was a crazy. Shouldn't have to edit my legs.

Speaker 5:3:55Sometimes I do though, but in any case, I think that this is something that I need to work on. So instead of stressing about it, I decided to challenge myself. This active stance. Proactive stance. Yes, yes. I decided to challenge myself. So to tie in my challenge with a topic that I'm going to be discussing in the stress podcast, I figured that whenever I said the word, like when it's not grammatically meant to be there. For example, I can say, Chelsea, I like red wine. I like red wine too, and that we have red wine. It's delicious. That is an appropriate use of the word. Like however, if I use it in the middle of thoughts as a placeholder for when I'm thinking that has an incorrect use of the word, like kind of like an Om. So we're going to have to hold you to this tonight.

Speaker 5:4:51What's going to happen is she's going to keep a tally. Okay? What's going on is that whenever I say like incorrectly, I have to do a burpee and he's going to do it. I will attest to the fact that she's actually doing it. Anybody that doesn't know what a burpee is, it's basically the combination of jumped back, squat into a pushup and then a jump up and it's, it's, it's the devil. You can look it up on youtube. Just look up burpees. Um Oh my gosh. That probably could. That could have been a like I just said, um, what I didn't who anyways, we all say it occasionally. We all do, but in any case, I'm going to do my best not to say like, and if I do then just know that I will be taking my challenge seriously and doing burpees. Alright? So I may or may not stop you if you say it, if you're in the middle of a good point, but I'll tell you and make you do it later. Yes. So if I do say like, and I'm making a good point, as Chelsea mentioned, she's going to keep tally and if it ends up working out that I just have to do 10 burpees in a row at the end and that's totally fine too. Sounds good. Cool.

Speaker 4:6:07Alright. So let's not stress about that and let's get into some of the information about why we stress and what we can do to help combat our stress. Because it's not easy. Not Easy being an adult these days or a kid if you happen to be listening to us if you're a kid. But I think most of the adults, teenagers, it's just not that easy. Life is hard. So

Speaker 5:6:31what can we do for stress? Well, anybody that has listened to me talk the past few podcasts knows that I may or may not like exercise. So one of my favorite ways to alleviate stress is to exercise. And I actually was able to find a really cool article. Not gonna read you the entire thing, but the anxiety and depression association of America, if you want to look it up, it's at a d, a.org, and they actually outlined a number of reasons why exercise is a great combat for stress and anxiety, so they talk about the physical benefits of exercise and of course anybody that's watched legally blonde knows that exercise raise your endorphin levels and endorphins make you happy and how he people just don't kill their husbands. They just don't just don't. So besides the natural boost and endorphins that individuals get while exercising.

Speaker 5:7:35It also has been known to improve cognitive brain function. And even though at present there is no cure for cognitive degeneration. Diseases like Alzheimer's exercise that counts as a like the omd exercise has been known to take years off of when that type of disease would start. So for example, someone that goes for 20 minute walks every day, that individual say if they had a predisposition for Alzheimer's in their family, it would not make that go away. But at present, scientists and researchers have decided and based on their theories and conclusions and hypotheses that it might take five years off of when that would start very totally interesting and I just love the feeling of exercise because it's Cathartic for me and that's not research. That's not anything that I just read about, but I just always feel so empowered when I exercise and it's probably the endorphins. It's all scientific, but endorphins make you happy. I know, but I always feel as though it's a way that I can take of something that makes me feel good and healthy when stress off makes me feel out of place

Speaker 4:9:00control. I think that's a great point, especially about the catharsis and finding something that does that and you know, exercise is very beneficial to everybody, but if that's not, maybe what makes you feel better in the same way. Finding any kind of outlet that allows you to release those negative emotions and the catharsis is very important for me. I use theater, I use acting. I used the arts and that's very relaxing for me, which might sound counterintuitive because a lot of people say things like, oh, well I would be terrified of being onstage. And aren't you terrified? Actually, no, because it's you would you like zen out and you'd go into this different worlds where you're just not yourself. So for me, that's a different type of outlet. So I think that it's important to find whatever outlet works for you. So it may be exercise.

Speaker 4:9:56Um, it may be something like what I do, like the theater or it might be something totally different. You want to find what works for you. However, even if you're not using it as your catharsis outlet, it does have benefits to your health. So it is important that we all do some sort of exercise even if it's a later exercise. Um, a lot of the sort of yoga is the gentle exercises, like yoga are actually very mindful and practice. And mindfulness is another one that I wanted to talk about today. Being mindful and being present in the moment is a great way to reduce your stress, whether it's specific meditations or just taking some time to breathe and calm down and focus on yourself. You know, there are times when in the middle of a really stressful work day, I will close the door to my office and put on like a five minute meditation just because I need my brain to just chill out and that's really helpful to me. I know a lot of people who have had great success with using meditations and more of the mindful, like slower exercises, even just taking a nice walk is very cathartic and beneficial and relaxing and helps you be mindful and in the present and let go of whatever stress you have.

Speaker 5:11:12Actually I was looking@anarticleonhealth.com, but the three types of exercise that are the best to alleviate stress, anxiety and depression and they list running. They also list hiking or walking in the woods and they list to yoga and yoga and hiking. Have direct correlation to what you were just talking about with mindfulness and being present in the moment and taking the time to just erase everything that's going on and just live in what you're seeing. And I think I was talking to your mom it, your mom today.

Speaker 4:11:47You probably were talking and she always, she's my mom. She says that something, something that she says to her students

Speaker 5:11:54is that they always, she always wants them to think about where their feet are and that's where they should be. So now instead of thinking about the past or thinking too far into the future, they should think about exactly where they are at the time and be mindful of that. And that really helps her students alleviate stress.

Speaker 4:12:14That actually reminds me of something, um, if anybody has read the book the Charisma Myth. I'm not, it's a good book. I actually don't have my copy. I lent it to somebody yesterday, but it's a good flexion. Lend it to people. Um, it is about making yourself a presence and being able to like how do we learn charisma? And one of the biggest things in an early chapter that it tells you to do is when you're kind of out of control and not sure like what face you're putting forward to breathe, to relax and to feel your toes, like because they would be glued to the floor, they would be spread out, they can touch something and if you are connected with what your feet are touching and then you're grounded in the present. So that was one of the early suggestions in that book.

Speaker 5:13:06Can it just reminded me of that? So your mom is so smart, she just, she is smart things. I also, similar to what you just said, I listened to a lot of podcasts, um, besides doing this one and one of my favorites is called the psychology podcast and it's with Dr Scott Barry Kaufman and I just listened to episode 1:34 and titled how to live with Guts and confidence. And it talked about what you said being present. And if you basically Dr Kauffman had another person on his show who I can't remember her name for the life of me right now. And I can probably Google it right now for all of you,

Speaker 3:13:50but absolutely actually because I have her book saved on Amazon, so bear with me. Okay. I'll cut out the dead space. I've got it. His guest was amy al-Khan, spelled a l, k o n, and pardon my language. This is the actual title of her book. It's called unfuck. Ology, a field guide to living with guts and confidence and she talks about alleviating stress and gaining confidence by really treating your brain like a muscle and not. Not necessarily that you obviously can't do actual crunches with your brain, but if you think about your brain as a muscle and that you actually have to work through certain things that give you stress and find avenues and ways to alleviate that and train your brain. Then really it's like I said in the last podcast, actually train your brain as if you're training your body. Yeah, there we go. That's the point. I assumed. Oh, okay. You're catching them more than I am. I'm very competitive with myself. Three tallies. I'm really excited, but in any case, definitely check out that podcast and other podcasts within the psychology podcast because all of them are quite good.

Speaker 2:15:16Definitely. Cool. So, um, another thing that I do in order to alleviate stress, and this is something that was suggested suggested, well, something that was suggested on a website for support for anxiety and depression and whether or not you live with anxiety and slash or depression, it's something that is beneficial to everyone. So I have an anxiety kid. It's like a little zipper case that I keep in my bag at work, put it in my car. I don't always have it on me. I should have it on me during like longer parts of the day. But if I go out at night I might only take like a clutch and not take my anxiety kit. But anyway, it has things that helped me to feel better. So whatever that is for you is what we're going in this kit. So mine has things like essential oils, so sense that'll calm me down.

Speaker 2:16:15Things like lavender, lavender is an amazing one. Um, other ones that can calm you down or things like Bergamot Neroli Rosemary, Rosemary's a good one. Yeah. I'm, one of them is like an orangy sense. So there's a lot of, there's a lot of good ones, things that. So that's one thing, essential oils to calm you down if you have any kind of medication that helps calm you down or any kind of even like a herbal remedy that calms you down. You can put extras of that in there because there are days that you might forget it. Um, I also put things like notes from people that are like, why they appreciate me if I'm having a day where I feel useless, uh, pictures of important things to me. I have things like a tea bags of like relaxing, calming teas. So if I get stuck somewhere and I'm not having an easy time of it, I can do that.

Speaker 2:17:12I also have things like flower remedies, which like the rescue remedy tablets, if you're not familiar with rescue remedy, it is a tablet that is a flower essence and it's like a chewy, like gummy tablet. It's good. Yeah. And it is a good like instant relax your body kind of snack I guess if you want to call it a snack. So I have all these things in my kid and whether or not you need this many things in your kit that's up to you. But I find it helpful if I find myself in a bind. So I think it's a good idea to think about what you might need and whether or not you have a maybe make a drawer in your desk at work of things that calm me down if I'm having a stressful day might be something helpful. So I think that's a good idea too.

Speaker 3:17:59I feel like I instinctually have done that without actually calling it a pack and it takes it back and I don't necessarily have a pack, but in my purse or bag that I carry, I had been carrying that. You are a bad ass book where he wrote me a nice note in it because I've had a wonderful past few months. But as anybody who has dealt with good stress, that can sometimes turn into bad stress just because you're so busy. That's kind of where I'd been at. And when buisiness makes you stress, sometimes the negative pops up in your head. Yes. So I occasionally will have either a book or a note that Chelsea mentioned that makes me feel empowered or happy or all make sure I always have pictures of people that I care about with me. So yes,

Speaker 2:18:56it's important to have this place. They're very helpful. Um, so I mentioned a lot of things in that about different items that helped me. So I did want to go into a list that I made actually a while back for let's see, some people who had asked me about some ways to help them through their anxiety, their depression, their stress number four. Yeah. So, all right, I'm going to go through these and these are things that either I've used or know about or people like that I know have used in order to help them with their stress, their anxiety, their depression. They don't necessarily need to be something for clinical depression, but these are things that help. So the one that I just mentioned before, the little tablets is a type of Bach flower remedy, which is my first one, so bach flower remedies are just flower essences that help you relax and help you focus.

Speaker 2:19:52So I use rescue remedy and sometimes vervain, which is good for those like spiraling ruminating thoughts. You can check the descriptions and see what kind of symptoms they help you with. They are very effective and I found out about them from my acupuncturist, which is also another one that is a great suggestion. Acupuncture. People get very nervous about because it's like, oh, I don't like needles. It's actually the most relaxing thing. I love acupuncture. I fall asleep during it and it helps take off the edge of stress, of anxiety, of depression, of any other illnesses. It's a very good centering activity.

Speaker 3:20:31I was a skeptic when it came to acupuncture until Chelsea convinced me to give it a try and it has to this day. Then one of the only things that consistently helped my hip soreness. I have had a hip injury since 2009, and acupuncture is by far

Speaker 4:20:48the best thing for it, at least when it was really, really flaring up.

Speaker 2:20:53Yes, definitely. All right, so I also mentioned essential oils. You can use any number of different scents that help with different feelings, emotions, maybe physical aches and pains I put them on in the inside of your ears, on your spine, on your temples risks, soles of feet, and the center of your chest. Those are the spots for anxiety and depression for relaxing yourself. So that's like connecting your nervous system together. Those are the best spots to blend it. Another one that I've recently started using, um, if anybody has had a hard time balancing their stress and they find themselves wired and tired all the time and they can't get through the afternoon without passing out, but then they're up all night. That was something that I struggled with for a long time. I researched a lot about it and that those are actually early signs of adrenal fatigue, which basically just means that you are pumping out too many stress hormones that your body can't quite keep up and

Speaker 4:22:05your adrenals are having a hard time. So one thing that I've been using, which I really like, it gives you a little instant benefit, but it also helps build over time, is a sub, a substance called adrenal edge, so it's just little drops. It's like a dropper. You can put it into water or you can just put it directly in your mouth, um, and it helps you just balanced your adrenaline and your norepinephrine and it, it's very centering and relaxing and helps you sleep at the right times and be alerted the right times. So that's certainly something I'd recommend if you feel like your adrenals are a little out of control. The next one I want to talk about is actually probiotics. I love probiotic. Probiotics are so helpful and people don't realize how helpful they are. They help you to balance your stomach and your gut microbiome, which many people don't realize is directly connected to your mood.

Speaker 4:23:04Your gut has receptors for your neurotransmitters that control your mood, such as Serotonin, dopamine, norepinephrine. Those are the three biggies that help control your mood and center you and there are foods that can help you increase those, but if your gut microbiome is off, you're not going to get those benefits from the foods, so that is something that is very helpful. So I would definitely suggest probiotics. It also helps you not gain weight randomly because it clears out that whole area. I have to say one of my colleagues at UCC, so I work for university college and they have

Speaker 5:23:46a huge food science division there and one of the big research is researching gut health and how microbes impact anxiety, depression, stress levels, and other than taking probiotics, which is amazing, and you can find them in some shakes and find them. You can actually get probiotic pills, but another there. There's one for tally. Okay. If anybody's heard of Kombucha, that's a good drink that's full of probiotics. It's actually a fermented tea, not a fan of all of them, but the strawberry sage one is my favorite and then things like Kefir, which is a really, really thick yogurt, kind of an acquired taste, but if you get the chocolate kind, it's pretty good. Those are really high in probiotics to and if you get coffee or you can mix it in with another protein powder and kind of balance out the taste for that.

Speaker 4:24:39Awesome. Can you tell I do athletics? No, it's great. All right, so number five is St John's wart. This. There's an important caveat to it is an herb that is natural antidepressant. It is effective, it is helpful. It comes in, t's a comes in tablets. There's a lot of different ways you can get it. However, if you are actually already being treated for anxiety or depression, it is dangerous. It will double up what your antidepressant is doing and can make you a lot works from cause serotonin syndrome. So if you are on a prescription Ssri, not do not use St John's war. Really? It makes your head all weird. I tried it once actually to see if it made it better or worse. Um, I had just a teeny bit of the St John's wort tea and I had this like flaring headache and I stopped and I was and I'm fine and you're fine.

Speaker 4:25:38John's work. So the difference is prescription Ssri, correct. So be very careful with that one. However it is effective if you are not being treated. Very effective. Yes. So that's why I included it here. Okay. We're almost at the end. Um, hypnosis is another good one who knows this and meditation's there are sleep hypnosis that you can play while you're asleep that help you recenter yourself and deal with your anxiety, deal with your stress to people who do sleep hypnosis are Michael Sealy and jody whitely. Those are my favorite ones, but there are lots of different choices as well. All right. Those are some suggestions. Also, there are apps because this is a digital world. There are some apps that are very helpful. One that I find helpful is mood tracker, which helps you find patterns and triggers. So you just track how you're feeling each day.

Speaker 4:26:40Another one is happify, which is designed for people who are struggling with anxiety or depression, but it can be useful for any kind of stress and it helps it's games and exercises that help break your thought patterns, your negative thought patterns so you would tell it how you're feeling and it gives you games. So there's one that's kind of like depression. Angry birds were like, you blow up a negative words and negative thoughts. You just blow them up, you shoot right up them. It's great. So there's that one. There's also calm, which has guided meditations to help. Um, another one that I've, that I didn't list on here that I've used recently is, um, for the women, there is a tracker that is called my flow, which is a period tracker, but what it does is tell you where your hormones are at this moment in the month that's really smart and it helps you figure out like you're going to have a surge of estrogen today.

Speaker 4:27:37So that may make you feel like this. To combat that, you want to eat these healthy foods this week or today is not a great day for high impact exercise because of what your body's doing. So that's very interesting too because for the women out there, a lot of the exercise programs or the way systems are run are based on men who have this same hormonal level across. They have a daily cycle, like they have different hormones in the morning and afternoon and night, but their baseline of hormone is pretty similar across the board. We go up and down throughout the month. So it's important to know what your body's doing at any given period in time so that you can correctly identify what you need. So, you know, stay educated. And so it's all very important. Um, and the last APP that I have this to here was if you are starting any kind of medical treatment, there's an app called start that helps you track your treatments and gauge how well they're working. Especially if you have multiple ones. It assesses how much progress you've made and if this is working or if you should talk to a doctor about switching it, so that's something that I found helpful as well, so this is, this is my whole long list of non medicinal treatments,

Speaker 5:28:54so I also not on this list, but also that something that is non medicinal. My boss, the CEO of the place I worked for Arlene is brilliant and one of the things that she had us do as a group for one of our trainings as a, I guess a group of colleagues was talk about ways to train your brain to don't. It doesn't take away stress, but it allows you to compartmentalize stress that you can handle it at a certain time and I'm sure that all of a sudden had that work day where someone's not being particularly kind to you or you're dealing with someone who is maybe a stressful client. Someone who makes feel down low, not worthy, etc. We've all had really bad days at work. Absolutely, and one thing that arlene told me to do Was to imagine you have a red bucket. Your bucket can be any color, mine is red, and whenever something comes at you that bothers you and causes you stress to place that in the red bucket, acknowledged that it's a negative and then let it go, and just imagining the placement of something that's stressing you out into someplace that can't hurt you. For some reason that really works for me.

Speaker 4:30:16I've also heard of that same concept as a balloon. You put it in a balloon and you watch it fly, it flies away. You see it. That's all. Hey, there was a balloon. There it is. That is. It just goes. It flies away and do you acknowledge that you saw it, but it's not able to affect you any longer.

Speaker 5:30:34[inaudible] I'm all about training your brain.

Speaker 4:30:38Hey, you know what? It's very important and it's an important skill for getting through life. You know, we have much more stressful life than a few generations ago. There's a lot more expected of people now between work, between what we do at home, just all over. There's a lot expected of us and it's a more complex world and because it's so fast paced and so much is happening all the time, we don't really have those relaxation times are those, let's take a step back or today is day of rest kind of things that were built into life several hundred years ago

Speaker 5:31:20and I think the added benefit that we get from technology being connected also allows us to be a lot more stressed out because we see not only what's happening that stresses us out in our own world and our small bubbles for also globally

Speaker 4:31:36and also that. YeAh, yes, there's also that

Speaker 5:31:40um, but I also, you made a point of staying relaxed and really calming yourself down. And I feel like I have a really hard time with that. How do you feel like I'm very good at compartmentalizing so I'm not too stressed, but as far as really just taking the time to relax I or even do something like yoga, I'm just not wired that way. I have to almost force myself to breathe a little bit. So if anybody else is out there like me, that's why exercise. Exercise is a great outlet, but I know that I oftentimes will Ask chelsea here, my friend, eve, both of whom are particularly good at mindfulness and ed is actually the one that turned me onto the probiotics, the kaffir and the kombucha, but they, they're both such relaxing personalities in ways that I feel like I'm lacking. So I.

Speaker 5:32:40You inspire me. Thanks. Thanks. Yeah, you too. Ed of your listening. I appreciate my friends who. So, which leads me to my point. I don't want to say like lean on your friends to the point that they're, that they're carrying your weight, but if you see your friend doing something that inspires you or makes it more simple for you to understand yourself or the way that you should be handling something or the way that you think you could try handling something, then feel free to ask them what they do and absolutely ask them for advice and you'd be surprised what kind of stuff they'd have to share and how much it benefits you in the long run.

Speaker 2:33:18And like we said about two episodes ago, your friends, your inner circle is a huge part of balancing yourself and your life. You need that inner circle. You need your, your five closest people. So make sure that the people that support you. Yeah, don't waste your time in the wrong people. Pick the right people. It sounds like a lecture. It does. Pick the right friends. You better have the right friends. People, especially if you're a teenager, listening to pick your fake friends. I'm not an older sibling. No. clearly not. Not at all. No, me neither.

Speaker 5:33:57Not at all. Anyway. Alright, so you have what? Oh

Speaker 2:34:06yes. So do it. Another thing I wanted to speak to everyone about was, I had mentioned before that there are ways that you can use food to help balance yourself. And this is something that I've always been particularly sensitive to. Kayla can tell you this, if I don't eat the right food, if my blood sugar is off, if I don't know, I had a drink and I didn't have enough food in me. I'm not a happy camper. I am not. It's not a pretty picture. Sometimes I shut down and I'm just like not even there and people are like, are you okay? And I'm just not reacting, or sometimes I'm just crazy and I don't make any sense. Um, that's, that's the, the one of the worst parts of me, but it is something, it is, but it's something that I've worked towards fixing. Hopefully years regulating, not fixate on, towards regulating over the years, positive words.

Speaker 2:35:00So when you pay attention to the foods that you're eating and how they affect your chemical balance in your neuro transmitters, you can feel a lot more calm and a lot more healthy. So what I have here is I have a list of the three biggies, the three neurotransmitters that affect your mood. I had the symptoms of unbalanced, how you can tell if that neurotransmitter is out of balance and some foods that will help you put it back in balance. So here we go. Take no shots to post this. I will post this. This will be in the show notes. Serotonin is first one, that's the biggie. That's the anxiety one. That's the big anxiety, one. Symptoms that that is imbalanced as feeling extremely anxious, ruminating thoughts, self hatred, low self confidence, sudden mood swings, sensitivity, headaches, insomnia, lots and lots of stuff. Also, if you find yourself craving sugar, carbs, or alcohol, it's probably a serotonin imbalance, so that's something to keep in mind.

Speaker 2:36:09Also, trouble sleeping, panic attacks, things like that. That's the big anxiety one. Your your key to feeling that your serotonin is off is your anxiety is not regulated. It's out of control. It may not be proportional to what you are actually experiencing. You may be having a stronger reaction to something. Then what actually is happening? Foods to balance this whole grain, carbs, I say whole grain carbs because just like a white sugar cookie that's not going to help you, so whole grain is important, but carbs are not the devil. people who are on all of these fad diets, carbs are not the devil, and if you don't eat carbs, your serotonin is going to go crazy and then you're going to go crazy, so please eat carbs please, please do eat carbs, healthy carbs, eat carbs. I'm on that same line. Popcorn, potatoes, those are big ones.

Speaker 2:37:02Also going away from the carbs, eggplants, mangoes, blueberries, pineapple, dark chocolate, eggs, green tea, Turkey, brown rice. that's also card kiwi. Bananas and salmon are the big saratonin regulators. There's a reason that professor lupin had Harry Potter eat chocolate after the dementors attacked. It helps. It really helps. Really helps. It really helps. Dark chocolate, especially dark chocolate is actually very healthy for you. It's actually a stronger antidepressant if they were to able to harness dark chocolate to the same level that they have in a lot of the ssri is stronger than they can't get the right dosage and that you're eating like pounds and pounds of childhood. Exactly, but it does affect your brain technically better than an antidepressant, just not with the same potency, so that's their it. Number two, dopamine. This is another biggie, so signs. Dopamine is the pleasure chemical. dopamine is the chemical that's released when you have a great meal, when you are in a great mood, it's this chemical released during sex, so that's that pleasure chemical, but your body can't always regulate it or produce an alphabet and you always need a certain level of it to be able to enjoy things in the world.

Speaker 2:38:21So sign for your dopamine is off as extreme fatigue, lack of motivation, trouble thinking, clearly, inability to feel pleasure like you would be doing something that should make you happy and you're not. Um, loss of interest in things that used to be interesting. Oversleeping, trouble finishing tasks, things of that nature. So for dopamine, one of the biggies is red meat, which is also not the devil. People on fad diets.

Speaker 5:38:51I know.

Speaker 2:38:54It makes me so nervous for these people. It is huge for dopamine balance,

Speaker 5:38:59honestly. Every. just just listen to what she's saying. It's all about regulating portions, not about cutting out things. Your body needs all of these things to function at its best level. Yeah. Yeah. Please

Speaker 2:39:10don't cut out full groups of things. Whatever diet you do, you can, you can change like timing of what you're eating or portions or balancing like percentages of it with exercise. That's fine. Just please don't cut out groups because it will make you so much more stressed out and worse. Okay, so red meat, also almonds, which I love. Um, pumpkin. Uhm, mango again. Avocado, bananas, again, apples, kale, dark chocolate again because dark chocolate is everything. Coffee, oatmeal, yogurt, eggs, duck, fish, brussels sprouts, and asked. I eat berries. Those are the biggies for dopamine. they're not the only things, but those are the biggies that this whole list sounds delicious. It does. I want all of these foods right now. Okay, and your final one, norepinephrine, which is the third main chemical that regulates your mood. It's the tryout of these that controls your stress, your anxiety, your depression.

Speaker 2:40:12The third one, norepinephrine. You can tell your norepinephrine is off. This is connected directly to your adrenaline. So it's like notice it has epinephrin in it, nor epinephrin it has that phrase in it. It is. This is your adrenal function and your focus. So science does is off. Inability to handle stress, fibromyalgia, or any other general pain, inability of folk to focus, so that feeling of having too many tabs open that like add kind of feeling that's an actually add isn't norepinephrine imbalance. that's what it is. A difficulty controlling your reactions, slower reaction time, slow processing, brain fog, increased appetite and trouble regulating your blood sugar. So these are signs that your norepinephrine is off, so especially if your stress level is super high, which is what we're talking about today, you probably have to check your norepinephrine. Norepinephrine foods include lentils, cantaloupe, broccoli, red cabbage, chicken, any dark green leaf, shellfish, wholegrains, bananas, almond, sesame seeds, and alignment means lots of good food choices. So I think that all sounds delicious and I would like to have all of those foods. So. But for real though, I mean I'm not. You don't have the fruits at the same

Speaker 4:41:34time, but no, think about there was a reason that your body craves, would it craves. So learn to tune into your body and pay attention. And that'll help with your stress a lot. Now iF you're craving brownies every day, then that's different. You probably, you know, or having some kind of sugar dependency, but if you randomly craving different foods, you're like, today I feel like meat or today I really want pasta, or today I want some vegetables. Paying attention to what you want because there's probably a reason your body is good at telling you what it needs. If you learn to tune in.

Speaker 5:42:06I think the best example of, or the best memory example I have of that is chelsea knows and agree that has known me for a long time, knows that I have not always been good at eating vegetables and I remember the first year that I moved to New Jersey. I was really trying to focus on eating healthier and becoming more mindful and listening to my body and what it had to say. And I remember walking with chelsea one day and saying, oh my gosh, I really want spinach. Which for me was very, very strange. And now, even though I don't particularly care for eating spinach on its own all that much, if I put it in smoothies with peanut butter, it kind of masked the taste and I still get the spinach leaf is she is one of those norepinephrine. So just listen to your body and even if you, if you're, you've never been a vegetable person, but for some reason your body's saying I need a vegetable or fruit or I need something like that. Make sure you're listening because it knows what's going on.

Speaker 4:43:02It does. So I tend to find that food regulation helps me as well. And you know, I don't do it perfectly. It's not like I have perfect meal plans and I only eat things that will affect my serotonin that day. You know, I'll go out and I'll have whenever I want to eat, when I go out ice cream to that. Me too. You can have the things that you want, but it's important to think about what your body needs. So these are some chemical ways to combat extreme stress and anxiety. What about some just fun ways?

Speaker 5:43:36So why before we go into this topic, well I like to say is that never discount a way that you alleviate stress just because nobody else is doing it as long as it's safe. So totallY. That's a good. That's a good caveat. I just think that's five. Okay. In any case, I'm saying that as a preface to what I'm about to tell you. So besides exercising and trying my best to eat correctly and making sure that I do, just like chelsea does, I do have my essential oils that I use to go to sleep. I have a relaxed ceo app on my phone that makes it easier for me to go to sleep with some white noise and some crickets. So I do have my ways of taking stress away from my life. but then I have my random one which is called the youtube fund.

Speaker 5:44:28Songs to dance to playlist. Love that. So I kid you not. If I'm having a really bad day at work, if I get an email that just drives me up the wall and makes me want to find a punching bag or cry, then I will turn off my inbox. I will shut my computer, laptop, monitor off, I will go onto my cell phone, I will look up my fun songs to dance to playlist on youtube and I will play five minutes of these songs and dance like an idiot in my home office until I am just so in a happy place that I can get that to work because there's nothing worse than trying to work efficiently and effectively. When You're feeling like you're nothing or you're sad or you're not competent or someone makes you feel that way. So this is my own stupid way and stupid.

Speaker 5:45:24Yeah, buT does it work? Yeah, it does have combating stress and do other people do this and maybe not. Do other people do this? Perhaps? Do I care? Not really because it helps me. So that's my silly way of doing it and sometimes you do whatever makes you happy. You know, some of the songs are wham, wham, like wait, we go bill that. PHil collins on there. I've got the click five on their old school, the christina aguilera on there know sometimes you need your guilty pleasure songs and you just let it go. Doesn't disney? Disney's great use and let it go.

Speaker 4:46:03Let it go, let it go. Okay. Anyways, a lot of it. Yeah,

Speaker 5:46:07it's just me dancing like a fool fool loses also on there, but. So that's my thing. That's my fun thing that I do. That's just kind of silly

Speaker 4:46:17actually. That just reminded me. I like to sing. I probably dance around to but it's not the same if it's not a full on sing along or I do sing for real, like I do sing in performance, but the act of singing I think because it makes you take deep breaths and it makes you kind of release. That helps me calm down too. So sometimes if I'm having a bad day I will pick some songs I'll put on, you know, an album that has songs that I can sing too and I will just felt it and that helps me. So we all need something that helps other things. I mean I Take walks a lot, which we said before in terms of making drugs, taking breaks, taking walks, stretching. STretching is a good one because your body hold your stress.

Speaker 5:47:10My aunt lynn actually used to have her classes. My outline just retired from teaching and she taught fourth, fifth and sixth grade for a long, long time. And at the begInning of every school day she'd have her kids do song [inaudible] kind of like camp songs

Speaker 4:47:26is this many podcasts to go when she made a cameo music one

Speaker 5:47:30and she'd have them do stretching and she'd pick a different child each day to do stretching into lead it. And the structures were actually legit stretches because my aunt lynn was an athlete for a long time. So it got the kids moving, it got there, the blood pumping and it really helped them out with stress levels. And she had to do it before test to, um, another one that helps me is writing,

Speaker 4:47:55so whether it's writing something full on and creative or just writing down your thoughts, just getting things out is very cathartic and helpful for me as well.

Speaker 5:48:05SometImes if an individual person is bothering me, I will write a letter as to why and then just you don't send the letter after that up or burned up afterward or throw it out. But it allows you to get out all of that negative emotion and then move on. second one. Thank you. we've both done that one written letters to people. yes. Oh totally. What else? Um, animals volunteering. I was going to say animal shelter or having animals around.

Speaker 4:48:42Being around animals is a huge stress reliever. Actually, there was some kind of study and I don't recall exactly what it was, but that like a cats per scientifically does something to your heart rate to alleviate stress. And I'm sure it works with other animals as well, but there was something about like the the frequency of the per against your heart rate if you're, if you're touching a cat, purring the benefits of that. So having animals around doesn't have to be a cat, cat, dog, any other kind of cuddly animal. They're very good.

Speaker 5:49:15Good for your mental health. They're actually for many people prescribed there. You need their support animals. They actually are starting. I've seen them. I travel a lot for work, so I'm frequently in airports and I'm starting to more frequently see therapy dogs in airports and they're there for the people at the airport. So they'll have a trainer with them and they'll have a little vest on that says I am a therapy dog. Come and say hi to me. And you'd be surprised how many people actually stop and pat these dogs and they just. You look at their shoulders as they walking towards the dog and then they walk away. It's so much more relaxed, like the tension is gone. So they're actually putting them in airports and it's a way that there. That's amazing. There. Last bit of training before they go into hospitals and children's wards and everything, but the fact that they're definitely in albany airport, so you've lied up out of albany. There are blogs, so I love that. Animals are great. Any kind of animal that is friendly to you, something for me, helping others and volunteering that totally puts your life into a new perspective

Speaker 4:50:28and kind of helps minimize the stress that you're going through. Now. You may not always have time during a high stress situation to stop and do that, but if you do have time, it is a good way. If you're dealing with chronic, ongoing stress or anxiety, it is a good way to help alleviate that.

Speaker 5:50:44I was going to say either chronic stress or anxiety or if you are dealing with something that has been a difficulty externally for a long, long time. Oftentimes it's.

Speaker 4:50:53Well, it's chronic stress. yeah. I mean it doesn't have to be clinical clinical's. Everything. Chronic chronic just means keeping.

Speaker 5:50:59Perfect. Thank you. Yes. Excellent. I know lots about the words. I'm so random. Also, I know that this was something I mentioned in my purse of rescue things, but having. I have three or four books that are my happy books that I have on hand with me just to read if I'm having a bad day. One of them is a wrinkle in time by madeleine l'engle. Great book. Another one is I should say other ones are any Harry Potter books. I also love. I also love books that are really inspiring, so I will read to kill a mockingbird over and over again and the things like I know why the caged bird sings and things such as that, so I will find things that I will actively look for. Things that inspire me.

Speaker 4:51:56A book of quotes. I have a book of my favorite quotes. Yeah. I actually have one of those students in the notebook. I write down quotes, so there's a lot of great literature out there. Even just light and fluffy stuff. If you just want to feel happy, just like cute little like chiclet or basically just self help things in a sense of like here's just some fun things unquote. Or like some of those fund memoirs from actors who had actors or other famous people who were just like, here's a funny story, schumer, amy schumer's book, do it. Lauren graham morgan grove's book, do it and then indicate like do it. They all have great memoirs

Speaker 5:52:42and then since we're talking about things that we do personally, now that we're in this part of the podcast, I will be your miss if I didn't mention. For those of you who are agnostic or atheist, you could tie this in with meditation, but for anything bigger than your fear for me works. I'm just saying just saying something into the world and saying, I would really like help with this. Even if you don't believe in a higher power, just offering it up to whatever you believe in. Nature. Karma absolutely is really, really helpful.

Speaker 4:53:17Putting that intention out there. For me, it's god, but for people that may not believe in god, absolutely and I agree that that is powerful and helpful and whether

Speaker 2:53:26it's god or any specific religion for you, anything higher than yourself. So even if you consider yourself an atheist, I'm sure that there are things in the world that you consider higher than yourself, even if it's like the earth, right? It's higher than yourself or any kind of spirituality whatsoever, so offered up to something bigger than you. If it's god for you, like, like kayla and I, it is a god for us. Um, so that's, that's great. If it's not, if it's something else, if it's art or science or whatever you believe in, that's a big thing, you know, like, release your problems, offer it up to that. Yep. You don't have to be any particular religion, but having something bigger than you makes life more stable, makes it a happier life for you.

Speaker 3:54:23[inaudible]. And then fInally, again, I will use the word remiss again because I feel like it's important if you feel as though you, your stress levels are to the point that you can't do it alone anymore. Please go talk to someone. I went to counseling for five years steadily and it was the best decision I made for my mental health. And um, so if there's ever a point where you feel like you need that additional help, please don't be ashamed to go talk to someone professionally because that's what they're there for and they have phenomenal ideas of how to train your brain. There I go again. Um, and we used to really focus on the positives in your life and treat the negatives as stepping stones and learning moments and ways to better understand the world around you and then how you fit into it as opposed to just completely negative.

Speaker 2:55:17Definitely. Um, as kayla said, tHere is absolutely no shame in asking for help. In fact, I think there is more shame in not asking for help. And I mean, like kayla said, I've been to therapy before on and off for many years. I've also been medicated for anxiety and depression before and gone through all different kinds of treatments and both of us been occupied, puncture. So there is no shame in admitting that something is going on with you and taking those steps to help. I know that at times it's hard to do that, but if you can even just tell one person, just reach out to like one close friend that's a start and they can help get you to where you need to go and always be there for your friends who do reach out to you and make sure that you keep that in mind.

Speaker 3:56:14Absolutely, and I feel like this is a topic that does get, um, there we go again. Six does get brought up a few times podcasts, but the only reason we do mention it is because what we feel so passionately that people just, I at least I feel passionately that I need to be an advocate for those that may be too afraid to speak up. I was too afraid to speak up for a long, long time, I suppose. And it's just so important that all of you listening, I don't know all of you, but I truly believe in your capacity to be your best selves. And if that means talking to someone, please

Speaker 2:56:50do it. Right. And this, this podcast bridges the gap between normal stress and clinical issues. Exactly, but anywhere in between there we're not saying if you ask for help, that means you are somebody who is just. You have this mental condition that is terrible. You might not necessarily have that. That is totally fine. You could still need help and please remember that mental health is health is just as important as the rest of your health and your brain's in Oregon. It is. Your brain is a very important organ, so please remember that you need to take care of it like you take care of the rest of your body. You know if you injured yourself, if you couldn't walk, you would take time off of work, so if you can't function because of your stress, that's no less important and just keep that in mind and keep yourself happy.

Speaker 2:57:43Do things that make you happy. If you feel like you can't access that happiness anymore from those things, see somebody about how to access it. Again, take care of your mind and your body, exercise with eating correctly, and make sure that you don't take life too seriously all the time. You need some time for light hearted stuff and you know the world is a serious place and people get stressed about what's in the news. If people get stressed about what's happening at work and in their lives and with their families and with their friends, and that's all real, but please take time

Speaker 3:58:21for the fun things too. Absolutely and no one has ever been hurt by someone who tries to live life with positive intention despite the negativity. So be that light for people. If say, you don't suffer from chronic stress or say you are one of those people who you're incredibly self actualized, like good for you. I'm still not there yet, but if you're having a great day, try to pass on that good date. Other people smile at someone, make sure you say thank you. When you're breached, it gets your order right at starbucks. Hold the door for someone to say thank you so it makes a huge difference. Huge difference.

Speaker 2:59:05Be that light smile, be polite. Be a polite person to every buddy. If you know that reference, you get a bonus point. Some of you do. Alright.

Speaker 3:59:20Alright. Um, seven

Speaker 5:59:23and that's perfect. Seven is my favorite number. I will now do seven burpees before we end this.

Speaker 2:59:26Alright, so we're going to listen to seven burpees because she said, um oh. And slash or like seven times now. I probably said it more than that, but I wasn't counting mine,

Speaker 5:59:35but I feel like I even became a bit more understandable because I was really thinking when words

Speaker 2:59:42you did. This was great. All right, here we go. She's gonna do it. I'm counting. I'm watching her. Okay. Ready and go. One, two, three, four, five, six and seven. Woo. Did spartan burpees to spartan burpees with a pushup? Because she's hardcore lIke that. Now needs a water. All right, we're gonna. Get some water after exercise because water's in block. Have a great week.

Speaker 5:60:29Thank you so much for listening. As always, please subscribe if you haven't give us a like or

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Speaker 5:60:40If you really like us, write a comment or like, or a review on itunes.

Speaker 2:60:44Yeah, that helps more people here. Our podcasts and you know we're crazy and quirky sometimes, but hopefully we're helping brightening your days as well

Speaker 5:60:55and if you have any of your own chips, I'm still a breath and you haven't had your own tips for relieving stress. Please share them with us. You know they're silly, like listening to like before you go, go by when. That's great. Please do. And I'm not counting that one.

Speaker 2:61:15All right, thank you. Wake me up before you go. Go. Don't you wake me up.

Speaker 1:61:35Thanks for destressing with us this week on the cpo of files. As always, if you'd like to join the conversation, leave a comment or tell us a little about you. You can email us and say po files podcast with g mail.com. Find us on facebook, instagram, twitter, or youtube, or leave us a comment and reading reviews for every listening to this podcast. Have an amazing week and stay curious.

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