Can Smoking Relieve Stress? The Effects of Tobacco on Emotional Wellbeing

A study coming out of the United Kingdom finds that - contrary to the 1 in 3 smokers who think smoking can relieve stress - smokers are 70-percent more likely to report they are anxious or depressed compared to non-smokers. This study was lead by University College London's Professor Robert West.

These study findings are consistent with an earlier meta-analysis study published in the "British Medical Journal". In that study, smoking cessation was associated with reduced depression, anxiety, and stress, as well as improved positive mood and perceived quality of life. Links to both research studies are below.

Perceived Stress Reduction Attributed to Smoking by Some Smokers

In my experience working with smokers who ask for help kicking the habit, those who express the belief that smoking helps them relax are less likely to successfully leave tobacco use behind. The truth, of course, is from a physiological and emotional standpoint the opposite is true.

Some smokers conclude smoking lowers stress because they often feel calmer and more relaxed after smoking a cigarette. What is actually going on, however, is the smoker feels calmer temporarily because of a change in thoughts and slower, deeper breathing. 

Unfortunately, what the smoker is breathing into his or her lungs is anything but healthy. If the smoker spent that same amount of time breathing deeply without the cigarette, s/he would feel even better physically and emotionally.

Smoking Effects on Emotional and Physical Health

In commenting on the most recent study findings, lead researcher Professor West commented:

"Quitting smoking could be the key to improving not only your physical health, but your mental health too."

Dr. Claire Knight, from Cancer Research UK which helped fund Professor West's study, added:

"Breaking that addiction and becoming a non-smoker is the best thing smokers can do to improve their health."

If you are a smoker the greatest gift you can give yourself and loved ones is to quit. Even if you have tried to quit in the past without success, recall what investment advisors have to say:

"Past performance does not necessarily predict future results."

Most ex-smokers try quitting multiple times before they ultimately succeed. Helpful actions include:

• Find and magnify a big "Why" to keep you going. Focus on that big "Why" frequently to help you move toward your chosen smoke-free life.

• Recognize the desire for a cigarette is really a desire to dampen stress and uncomfortable sensations. If you don't give in to the urgings, they will become weaker in about five to 10-minutes and usually disappear a few minutes later.

• Do something other than smoking to relieve urges. Meditate, exercise, take a walk, call a friend or snack on healthy foods such as raw veggies. Avoid sugary or starchy foods.

• Recognize that during the first few days after quitting you may experience periods of higher agitation. Tell yourself, "Yes, I'm feeling agitated, but it's only temporary. It's only a thought and feeling. This too shall pass".

• If you experience agitated thoughts or emotions, simply notice them. Say or think, "Oh, there is a thought about cigarettes" and then turn your attention to the task at hand.

• Use EFT to tap out cravings. To learn about EFT visit my Stress Solutions, LLC website at http://EFT-MD.com.

• Seek help from a doctor, hypnotist, EFT practitioner, and / or smoking cessation programs in your community.

My Father's Experience:

In recalling the many attempts my father made to quit smoking before he ultimately succeeded, I'm reminded of President Calvin Coolidge's profound words about the importance of persistence:

"Nothing in this world can take the place of persistence. Talent will not: nothing is more common than unsuccessful men with talent. Genius will not: unrewarded genius is almost a proverb. Education will not: the world is full of educated derelicts. Persistence and determination alone are omnipotent.

Be persistent. Better health and emotional wellbeing are ahead.

Warm blessings,

Steve

Stephen Carter CEO, Stress Solutions, LLC p:804-677-6772 | e:CarterMethod@gmail.com | w:http://www.EFT-MD.com

Important Note: This and all other postings to this blog are for informational purposes only. This and all other posts are not intended to diagnose, treat, or otherwise recommend any treatment for any medical or psychological condition. Anyone using any of the information contained in this or any other posting on this website does so at his or her own risk. You are urged to seek competent medical consultations with appropriate licenced medical professionals for any and all medical or physical conditions.

Article and Resource Links:

National Cancer Institute Smoke-Free Resource Site: http://smokefree.gov/
CDC Factsheet on Smoking: http://tinyurl.com/krhkrv8
CDC Guide for Quitting Smoking Site: http://tinyurl.com/kvje98h

Article Links:

"Anxiety & Depression More Common Among Smokers": http://tinyurl.com/o6myuu5

"Change in Mental Health After Smoking Cessation: Systematic Review and Meta-analysis":
http://tinyurl.com/o6myuu5 

5 Ways to Lower the Staggering Stress Cost of a Baby

Can the cost of stress related to a new baby really be calculated? Researchers at the University of Melbourne say, "Yes!".

The results are in. Researchers at the University of Melbourne have calculated the cost of time pressure and stress experienced by mothers in the first year of a baby's life. 

So how much does that little bundle of joy cost in stress dollars? A whopping $85,000!

Begin Stress Mastery Practices Early

At Stress Solutions, LLC we suggest expectant mothers and fathers engage in Stress Mastery practices well ahead of a child's birth. While the months before birth can be exciting and encourage greater bonding between mother and father, it also can be a time of uncertainty, worry, and tension. 

Life is disrupted and living patterns change. Any change can bring elevated stress. Even the most loving and caring people can experience moments when they snap at their partner or otherwise say and do things out of character.

Creating a Calm and Loving Space

So what can a couple do to create a calm and loving space before and after birth?

• Recognize and verbalize the fact that during the time leading up to and beyond birth there will likely be periods of high stress for everyone, including other children in the family.

• Establish a physical signal - a hand-touch for example - that lets your partner know you're sensing stress linked behavior. This signal must be established and agreed to before you're in the heat of emotion. Applying that touch or other agreed upon signal can then act as a cue for the other person to stop, breathe, and get better clarity. 

• Engage in stress-lowering practices such as meditation, meridian tapping, bilateral tapping, or simply taking a short walk outside or to another room.

• Apologize to your partner once the emotional storm has passed. The words, "I'm sorry" can be healing and calming for you both.

• Smile, touch, and share often. Be present and listen beyond the words. Let your partner know you love them with words, smiles, and actions.

All of these suggestions lead to both people experiencing moments of calm and clarity. Once those moments are experienced, the storm subsides as positive thoughts and emotions begin to flow. 

Remember, calm and loving parents raise calm and loving children. Stress Mastery is a lifelong gift you give to your children and to each other.

You'll find information about the University of Melbourne study below.

With love and light,

Steve Carter

Stress Solutions, LLC
CarterMethod@gmail.com
www.EFT-MD.com
804-677-6772

Important Note: This and all other postings to this blog are for informational purposes only. This and all other posts are not intended to diagnose, treat, or otherwise recommend any treatment for any medical or psychological condition. Anyone using any of the information contained in this or any other posting on this website does so at his or her own risk. You are urged to seek competent medical consultations with appropriate licensed medical professionals for any and all medical or physical conditions.

--------------------------------

Researchers attach dollar figure to the stress cost of a new baby

http://medicalxpress.com/news/2015-02-dollar-figure-stress-baby.html?utm_source=nwletter&utm_medium=email&utm_content=ctgr-item&utm_campaign=daily-nwletter

Why We Ignore Stress and How to Ensure We Don't Using an Easy 3-Step Technique

Is it possible to go through your days in a state of numb chronic tension and not recognize you're about to get hit by the Stress Express Bullet Train? For virtually everyone, the answer is absolutely yes!

How can that be? Isn't stress something we notice, something we feel, something we are always aware of? The answer is - like so many areas of life - it depends on focus and habitual mind patterns.

The Good and Bad News: You Are Wired to Survive:

As a key part of evolution we are programmed to survive. One of the mechanisms that helps us do that is habituation, or habit.

Think of habituation as a form of learning. As a given stimulus is repeated, we're less and less likely to respond to or consciously notice the stimulus. 

The brain is on alert to notice what's new, novel, and threatening. As we get used to a given stimulus over time, we tend to pay little or no attention to "old news". We tune out old signals in favor of attending to new and potentially threatening situations.

Ignoring Chronic Stress Signals:

As we habituate to internal signals we at first may have recognized as stress alerts, our overall stress levels increase. The physical body may take on a chronic muscular tension. Blood pressure becomes chronically elevated. Emotionally, we are frequently on edge, short of patience and less considerate. Life seems to become more of a struggle, so we feel the need to push harder. And we do.

Soon, another round of stressful circumstances hits us. Yes, we may for a time recognize that we're "stressed", but the business of life takes our attention away from internal signals of stress. We habituate to yet higher levels of tension and dis-ease.

Sadly, this ever increasing stress spiral can continue for years. Our physical and emotional health will likely deteriorate and lead to acute medical conditions such as heart disease and stroke. We can become profoundly unhappy to the point that life seems far more a burden than a joy.

Apply the Stop - Look - Listen Technique:

Fortunately, we can harness the power of positive habituation to recognize and release stress in real time throughout each day. 

Choose to get into the habit of taking a one-minute stress break several times a day. At first you'll likely need to schedule these breaks in your daily calendar or set your email program to send reminders. You can also use sticky notes or other items as prompts until the Stop - Look - Listen habit becomes automatic. That will likely take about three to four weeks of daily practice. After that time, you will have created a new, habitual healthy pattern you can benefit from for the rest of your life.

The Three Easy Stop - Look - Listen Steps Are:

Step 1: STOP: Stop whatever you're doing when it's time to take the Stop - Look - Listen break. Notice any sensations, tightness, or uncomfortable feelings in your body. Touch those areas gently and say out loud or silently in mind, "Soften, soften and flow. It's only blocked energy, release and let it go." After a few seconds move your hands over your heart. As you place hands over your heart (right hand over left or left hand over right is fine) take three gentle, long, easy breaths as if breathing into and out of your heart.

Step 2: LOOK: Raise your head up or - even better - stand up and take a few steps. If a window is nearby, look outside. Soften your gaze and look off into the distance. Returning attention to the space nearby, if you have a photo of family, a loved one, or pet available, look at that photo. Really, really look at the photo and allow positive feelings of appreciation and gratitude to flow through you. Feel those feelings and smile. In the absence of photos, find something to look at that creates positive feelings. Flowers, a stuffed animal, a special award or a thousand other items can all work. Really feel the positive energy flow.

Step 3: LISTEN: Pay attention to your self-talk and notice if your self-talk is positive, helpful and upbeat or critical, judgmental, and energy depleting. Choose self-talk with phrases, and commentary that are upbeat and encouraging. Use phrases that include words such as, "can", "choose", "positive", "happy", and "success". Positive power words change our state and allow us to get onboard the Success Express train bound for Joyville, Abundance, and Peace.

There you have it. Three simple steps to help avoid getting hit by the Stress Express while ensuring you enjoy a first class seat on the Success Express for daily travel. 

Acute or serious chronic stress may require help from an appropriate professional. But choosing to take charge of your daily stress challenges with Stop - Look - Listen and other techniques described in posts on this site - and in other authoritative sources - offer wonderful ways to help assure stress mastery becomes a healthy habit everyday.

Your Suggestions:

How do you ensure you stay on top of stress in your day-to-day life? Please add your voice to the conversation in the comments section below.

If you would like to contact me privately, please email me at CarterMethod@gmail.com.

Stephen Carter

Stress Solutions, LLC
CarterMethod@gmail.com
www.EFT-MD.com | www.EasyStressCures.com
804-677-6772

Important Note: This and all other postings to this blog are for informational purposes only. This and all other posts are not intended to diagnose, treat, or otherwise recommend any treatment for any medical or psychological condition. Anyone using any of the information contained in this or any other posting on this website does so at his or her own risk. You are urged to seek competent medical consultations with appropriate licensed medical professionals for any and all medical or physical conditions.

  

Improve Brain Power With Channel Breathing

Nadi Shadhana Pranayama, also called Channel Clearing Breath (it goes by other names as well) originated as part of Yoga breathing practices. 

For our purposes here, the idea of Channel Clearing Breath - or Channel Breathing as we'll call it ongoing - is to either balance the brain hemispheres so that they are working optimally together or to enhance performance in one or the other hemispheres.

When we refer to right and left hemisphere functions in our discussion, we're referring to hemispheric processes for the vast majority of right handed and most - but not all - left handed people. Some left handed and a small percentage of ambidextrous people have hemispheric specializations switched. Regardless of handedness or hemispheric specializations, anyone can benefit by practicing this method.

Examples of Hemispheric Specializations:

As an example of hemispheric specialization, let's assume someone is preparing to fill out complicated forms, balance their bank statement, complete accounting entries, or otherwise engage in activities that use sequential, linear brain processing. While we usually use both hemispheres for all activities to some degree, the left hemisphere normally leads in activities requiring linear, sequential processing such as accounting functions, rational analysis, language, and so forth. 

Our right hemisphere tends to be holistic, spacial, emotional, and artistic. If we are engaged in activities involving creativity, calming emotional states such as anxiety, or nonverbal symbolic explorations, we can apply Channel Breathing to enhance processing in the right hemisphere.

For most activities throughout our day, we are well served with balanced, cooperative processing between the right and left hemispheres. 

How Channel Breathing is Done to Enhance Left Brain Activities:

1. Close off left nostril with thumb or finger as you prepare to inhale
2. Breathe in through right nostril only for about four to six seconds
3. Hold breath for one or two seconds
4. Open left nostril and close off right nostril with thumb or finger as you prepare to exhale
5. Exhale though left nostril for four to six seconds
6. Repeat for two to three minutes for maximum effectiveness. 

If time or circumstances don't allow Channel Breathing for two to three minutes, shorter periods - even a few seconds - are beneficial.

You're now ready to tackle those left hemisphere tasks with added energy and brain power.

How Channel Breathing is Done to Enhance Right Brain Activities:

1. Close off right nostril with thumb or finger as you prepare to inhale
2. Breathe in through left nostril only for about four to six seconds
3. Hold breath for one to two seconds
4. Open right nostril and close off left nostril with thumb or finger as you prepare to exhale
5. Exhale through right nostril for four to six seconds
6. Repeat for two to three minutes for maximum effectiveness. 

After completing Channel Breathing to enhance right brain processing, you're now ready to think more creatively, handle emotional challenges in a calmer fashion, and receive more intuitive insights.

How Channel Breathing is Done for Optimum Balance Between Hemispheres:

1. Close off right nostril with thumb or finger as you prepare to inhale
2. Breathe in through left nostril only for about four to six seconds
3. Hold breath for one to two seconds
4. Open right nostril and close off left nostril with thumb or finer as you prepare to exhale
5. Exhale through right nostril for four to six seconds
6. Keep left nostril closed off
7. Breathe in through right nostril for four to six seconds
8. Hold for one to two seconds
9. Open left nostril and close off right nostril
10. Exhale through left nostril for four to six seconds
11. Repeat for two to three minutes for maximum effectiveness

As a reminder, if time or circumstances don't allow Channel Breathing for two to three minutes, shorter periods - even a few seconds - are beneficial.

Engaging in Balanced Channel Breathing two or three times a day will help keep your mind sharp, your body relaxed, and emotions dancing to the positive rhythms of life.

Stephen Carter

Stress Solutions, LLC
www.EFT-MD.com | www.EasyStressCures.com
804-677-6772

Important Note: This and all other postings to this blog are for informational purposes only. This and all other posts are not intended to diagnose, treat, or otherwise recommend any treatment for any medical or psychological condition. Anyone using any of the information contained in this or any other posting on this website does so at his or her own risk. You are urged to seek competent medical consultations with appropriate licensed medical professionals for any and all medical or physical conditions.

High Levels of Maternal Care Yield Life-Long Benefits Against Stress Vulnerability

Can the way a mother cares for her offspring influence vulnerability to stress of those offspring during their adult years? If the results of recent research into the effects a mother rat has on her progeny when she exhibits high levels of maternal care has application to humans, the answer is yes.

In a study led by Tallie Baram, MD, PhD, University of California at Irvine, intense maternal care of rat pups resulted in brain chemistry and gene expression changes yielding lowered vulnerability to stress events by those pups. Those beneficial changes continued throughout the adult life of the experimental cohort of rat pups compared to the control group cohort in the study.

Study Findings:

Dr. Baram, quoted in the December 12, 2013 edition of, "Science Daily", comments:

"The findings show a direct casual effect of sensory input from the mother on the function of stress handling throughout life, and pinpoint the molecular changes involved. They also show plasticity of the wiring on the infant brain."

Applications to Us:

In humans, there is abundant research showing that children raised in a loving and supportive two-parent family are on average happier, healthier, and emotionally better adjusted compared to children raised in single parent families.

One possible contributor to this disparity could be that time and energy are often in short supply in single parent families. Single parents often experience higher levels of stress due to financial and other pressures compared to two-parent families.

What's the lesson? When we take charge of our own stress and give children as much love and attention as we can, we're giving a gift that truly keeps on giving throughout our children's lives.

Click HERE to read the "Science Daily" report on Dr. Baram's research.


Stephen Carter

Stress Solutions, LLC
www.EFT-MD.com | www.EasyStressCures.com
804-677-6772

Important Note: This and all other postings to this blog are for informational purposes only. This and all other posts are not intended to diagnose, treat, or otherwise recommend any treatment for any medical or psychological condition. Anyone using any of the information contained in this or any other posting on this website does so at his or her own risk. You are urged to seek competent medical consultations with appropriate licensed medical professionals for any and all medical or physical conditions.

Meditation and Inflammatory Genes Expression

Earlier this year an international team of researchers from the United States, France and Spain conducted research to determine what effects mindfulness meditation has on inflammation, circadian, and chromatin modulatory genes in peripheral blood mononuclear cells (PBMC).

What does all that mean? Simply stated, the purpose of this research was to identify the effects mindfulness meditation has on specific families of genes.

Study Approach:

Researchers divided study participants into two groups: Nineteen experienced meditators were compared to a control group of 21 people. The experienced meditators spent eight-hours in meditative behaviors while the control group spent the same amount of time in leisure non-meditative activity in the same environment.

Researchers found decreased expression of a family of pro-inflammatory genes in meditators compared to control group members.

Bottom Line for Health:

While this is obviously a small study, these findings are in line with a growing body of research showing meditative practices can have demonstrated beneficial effects on gene expression. Likewise, in other studies stress has been shown to negatively influence physical and emotional health.

While meditators in this study were experienced mindfulness practitioners, there is an abundance of research to support the health benefits of other regularly applied meditative practices as well.

Study summary: Click HERE

Stephen Carter

Stress Solutions, LLC
www.EFT-MD.com| www.EasyStressCures.com
804-677-6772

Important Note: This and all other postings to this blog are for informational purposes only. This and all other posts are not intended to diagnose, treat, or otherwise recommend any treatment for any medical or psychological condition. Anyone using any of the information contained in this or any other posting on this website does so at his or her own risk. You are urged to seek competent medical consultations with appropriate licensed medical professionals for any and all medical or physical conditions.

Train the Brain to Master Stress and Enhance Health

The brain and the brain-mind-body connection is one of the most important areas of scientific exploration for a host of reasons. In April, 2013 President Obama announced a $100 million project to map the human brain. This project named Brain Research Through Advancing Innovative Neurotechnologies (BRAIN), is designed to be an extended effort similar to the Human Genome Mapping project.

The BRAIN project has an impressive array of players to include the National Institutes of Health DARPA (Defense Advanced Research Projects Agency) and the National Science Foundation plus four private plus four private research institutes. While advances in neuro science have been extraordinary over the past few years, we are still decades - if not centuries - away from understanding how the brain really works. This project is a noble attempt to jump start research that ultimately may bring more effective treatments for conditions such as Parkinson's, epilepsy, and brain injuries.

One might wonder why DARPA has an interest in brain research. Recall DARPA is about identifying ways of achieving military advantages on the battle field and beyond. I don't believe it's a stretch to suggest we'll see weapons that disorient and otherwise disable a hostile opponent's ability to perform. DARPA is also likely interested in how to "train the brain" of future soldiers to enhance their fighting effectiveness.

There are already weapons and tactics today in our military and law enforcement agencies arsenals that affect a person's brain and central nervous system's ability to function. Having detailed knowledge of brain functions beyond what is known today will allow development of weapons that work directly on the physical brain, mind, and body in ways we can't yet imagine.

The $100 Million Question:

Few of us have access to brain monitoring equipment such as fMRIs, electroencephalograms (EEG), or other equipment that measure aspects of brain function. We do, however, have an array of ways to monitor and self-regulate our brain - mind - body interactions.

Let's begin with a simple truth: Our level of stress directly affects our well being. Low stress promotes optimum health, empowering emotions, and clarity of mind. Chronic high stress promotes problem medical conditions, disempowering emotions, and muddled thinking.

So, can we effectively "train the brain" without a $100 million project team and the latest and greatest neuroscience equipment? Absolutely, yes we can.

Brain Plasticity and Our Ability to Learn Stress Mastery:

One of the surprises that's emerged in neuroscience research over the past decade or so is the discovery that brains have the capacity to change in ways considered impossible a generation ago. Another surprise is that our minds - through patterns of thought and behavior - can creaste physical, structural brain changes. 

The key to training the brain and mastering chronic stress is the frequency and type of activities we engage in over time. I'll have more to say on this in future posts, but let's play with a couple of techniques that will help you lower stress.

The more often we practice self-regulation, the more effective we are in reducing chronic stress. The good news is we can start with techniques that are easy to learn and only take a few seconds to do. Performing these simple techniques throughout the day encourages what's called the Relaxation Response. This is the mindful, relaxed state where we're most comfortable and creative.

Two Simple Techniques:

Technique 1: Close your eyes and follow your breath:

What happens? Closing your eyes increases the percentage of alpha waves in the brain compared to beta waves. It's simple and takes just a few seconds to do. Closing your eyes changes the relative mix of beta and alpha waves in the brain.

Beta waves are associated with our moment to moment eyes open waking activities. They range between 15 - 30 Hz (cycles per second).

As we engage our minds to solve problems, carry on a conversation, or otherwise intently pay conscious attention to our surroundings, we increase beta wave dominance. Generally, as the percentage (compared to other wave ranges) and frequency of beta waves increase, so to does our stress.

Alpha brain waves (8 - 12 Hz) are associated with a reduction in conscious brain activities. Our visual system is a major contributor to increased beta activity. Closing our eyes will typically calm the brain by lowering the concentration of beta waves in the occipital lobe and other brain regions.

Alpha waves, the brain frequency associated with the Relaxation Response, increase when our eyes are closed, but we remain awake. They can also increase when we're feeling a sense of reverie or a calm, relaxed state such as when we're taking a bath or driving in "auto pilot" on a long stretch of a lightly traveled highway.

Tuning into the breath provides a focus awareness point. It helps to quiet the "monkey mind" that diverts our attention (and typically increases the Stress Response) through thought associations.

If, when focusing on the breath, your attention wanders, simply notice and then return attention to your breathing.

This simple exercise helps calm the brain - mind - body after only a few seconds. Taking one to two minute "stress breaks" each hour and doing eyes closed breathing is a great way to promote your emotional and physical well being.

Technique 2: Heart Breathing:

Steps:

1. Place both hands over your heart. Right on left or left on right works equally well.
2. Close your eyes and imagine breathing into your heart with each in breath.
3. Breathe in as deeply as you can with comfort and then gently release the breath without effort. Allow the breathing to be unforced and relaxed.
4. Pace your breathing so that it takes about five to eight seconds for your in-breath and about the same amount of time for your out-breath. 
5. Breathe from the diaphragm in a rhythmic, gentle flow.
6. Bring to mind a person, place or thing that you love or have deep, positive feelings for. As you're breathing, really feel the love or positive feelings in your heart. Breath in the love and allow the good feelings to flow outward from your heart throughout your entire body.
7. Smile and really feel the joy, love, or other positive feelings flowing through your body.

What happens? Heart Breathing brings the same benefits as closing your eyes and following your breath plus many others. Creating the flow of positive feelings can influence your heart, mind, brain, and body in ways that encourage the Relaxation Response, lower average heart rate and increase heart rate variability, lower blood pressure, and provide an overall sense of emotional well being.

I recommend doing Heart Breathing at least three times a day. Optimum duration can vary, but you'll likely notice a significant shift to a sense of positive well being after just one or two minutes. Heart Breathing can also be a wonderful way to enter into longer duration meditation.

Of course, please check with your doctor before engaging in any health related activity and never do any relaxation activity when driving or engaging in any other actions that require your full attention.

If you would like to share your experiences using one or both methods, please comment below.

Blessings,

Stephen Carter

Stress Solutions, LLC
www.EFT-MD.com | www.EasyStressCures.com
804-677-6772

Important Note: This and all other postings to this blog are for informational purposes only. This and all other posts are not intended to diagnose, treat, or otherwise recommend any treatment for any medical or psychological condition. Anyone using any of the information contained in this or any other posting on this website does so at his or her own risk. You are urged to seek competent medical consultations with appropriate licensed medical professionals for any and all medical or physical conditions.