In my last post, I shared a little bit about new research that has shown there isn’t just 1 stress response like we all have believed for years but instead there are 3 different stress responses, including “challenge response” and “tend-and-befriend response.” If you haven’t read that post first, I suggest you take a quick read of it before continuing.
In this post, I want to dive deeper into the “challenge response” to stress and how you can begin to tap into it.
This particular stress response is ideal for situations that require us to perform under pressure, like an athletic event, public speaking, an exam, or some type of performance.
The challenge response gives us energy, focus, and other resources to succeed, it elicits peak performance, and it helps motivate us into action.
Yet if you’ve been in one of these situations like where you have had to speak in public or you are getting ready for a big athletic event, you might notice that in the past you have felt the typical “fight-or-flight response” kick in…
So how do you make sure you can access this response when you need it?
One way to tap into this mode is to consciously make an assessment of your skills and resources to face the task ahead.
You can ask yourself how hard the task will be, do you have the skills, strength and courage to do what’s required, and if there is someone who can help you face the challenge.
When you do this, if you can realize you have the skills and resources needed and remember similar situations that you have faced with success, you will typically be able to find your entry into “challenge response.”
Another helpful thing to remind yourself of is that your stress response is actually an asset, not something harmful. Tell yourself that your anxiety and racing heart are actually bringing more oxygen to your brain, that it is giving you more energy for your task, and more strength and focus to do what you need.
The research of Dr. Kelly McGonigal actually showed that when participants in a study were told this message that stress was supporting their brains and their abilities, no negative health impacts of stress actually showed in their bodies.
This new understanding of stress is another beautiful example of how our beliefs and our mindset have a powerful impact on our health.
If we believe the old paradigm that stress is dangerous or can kill us, it pushes our bodies to respond with the classic “fight-or-flight response.” If instead, we see stress as something that is supporting us in taking on a challenge, our bodies will respond differently and not be negatively impacted.
To learn more about this other stress response, I highly recommend reading Dr. McGonigal’s book “The Upside of Stress.”
And if you are struggling with stress and need some support around lowering it, I encourage you to book a free consult call with me so we can chat or to try one of my 30 minute quick support healing sessions to see how you can begin to lower your stress level and shift into these other stress responses NOW.
For years, many of us have heard the idea that stress is bad for us. You may have even heard that stress can kill you.
This idea definitely has some basis in reality, as stress can contribute to things like high blood pressure and heart disease, which can cause sickness and even death.
However, in the past decade, new research has come out supporting the notion that stress doesn’t always have to be bad for you and that in many cases, believing it is “dangerous” is part of the problem.
One of the key components of this new research is that there are actually 3 different stress responses, not just the “fight-or-flight response” we all think of.
With this new paradigm there is also the “challenge response,” which helps to prepare our bodies for situations where we need to perform under pressure, and the “tend-and-befriend response,” which drives us to connect with others and use the power of community when under threat.
These 2 other types of responses activate different hormones and neurotransmitters in our bodies than the “fight-or-flight response” does.
The “tend-and-befriend response” helps to produce oxytocin to help us connect, empathize, and trust, to produce more dopamine for motivation, optimism, and decreasing fear, and more serotonin for enhanced perception, intuition, and awareness.
The “challenge response” allows the body physiologically to respond like we are exercising, rather than running for our lives. This puts less stress on the heart as our blood vessels stay relaxed, our heart beat is actually stronger, and each beat pumps more blood. In addition, different hormones like DHEA help the brain learn stress resilience rather than becoming more sensitized to future threats.
In future posts, I will be sharing more about these 2 other types of stress responses and ways that you can start to shift out of “fight-or-flight” and instead use “challenge response” or the “tend-and-befriend” response.
Did you know…. Only 3-5% of all disease is believed to be caused by our genes?
So what accounts for the rest of the reasons we get sick?
In this short video, I explain more about the fascinating science of epigenetics.
Don’t worry… if you’ve never heard that term, I will give you a SIMPLE explanation of what it is AND, more importantly, what it means for your health!
I’d love for you to take a few minutes to watch and learn more about how so much more of our health is under our control than we were led to believe for many years!
After you watch, let me know what your biggest takeaway was in the comments! 🙂
This morning, I stepped on the scale and it was down 17 pounds from the beginning of this year. Each time the number goes down, I feel an internal sense of celebration.
My weight has been something that I have struggled with since my teenage years but in the last 5 years, I’ve gained an extra 25 pounds. For me, it really isn’t about getting to a certain number on a scale, it is how I feel about my body and how my body feels at a certain weight.
With the weight I’ve gained in the past 5 years, I have felt uncomfortable in my body. I feel like I get tired more easily, like it is harder to get around… even my feet were starting to hurt more if I stood or walked for a significant amount of time. I also looked at myself in the mirror and didn’t feel my best, and I was frustrated when trying to buy clothes that nothing seemed to fit or look good.
In January, I started working with one of my BodyTalk teachers who has developed a specialized way of working with BodyTalk tools and hormones connected to weight and metabolism.
After having tried to lose weight for several years through some dietary changes (mostly cutting down but not completely eliminating carbs) and seeing more of a yoyo effect, I had grown frustrated. I could lose 10 pounds but not more than that and after a month or 2, the weight would go come back.
Since I’ve struggled with weight since even my teenage years, despite being a very active and health-conscious teen, I have always felt like there was something about the way my body was made up that didn’t allow me to lose weight or be a weight that felt healthy for my body. I guess you could say I felt that I had “fat genes.”
Through working with my teacher for the past 4 months, I have easily released 17 pounds and the number just keeps going down from week to week. I’m losing inches in places and most of my clothes are now way too big. The best part is this is not some crazy fad diet or I’m not having to workout for several hours a day to see results. It is instead through healing an imbalance in my body that has probably been there most if not all of my life.
For the past 4 months, the main changes I’ve had to make are to exercise more days a week (but usually for around 20-30 minutes a day and I’m doing something that is enjoyable) and to decrease eating (but not completely eliminate) certain foods like potatoes that my body doesn’t easily metabolize.
The primary focus of the sessions I’ve received instead has been on numerous imbalances in my own hormones that help with metabolism. We have reset the gateways in my brain that have been thinking I’m in danger of starving to death tomorrow when in reality I have plenty of excess fat to burn should disaster occur.
These metabolic issues have stemmed from things like being exposed to toxins over the course of my lifetime, belief systems about being satisfied in my life and how much of that I was allowed, and also from things like ancestral exposure to toxins or having ancestors who have lived through things like famines or limited food supplies.
By addressing these root issues that cause an imbalanced metabolism, my body is now able to easily let go of weight and I’m not spending my time focusing on counting calories (that model has been proven not to work), feeling like I’m starving, or living at the gym.
I’m so grateful for these tools that can help my body return to a healthy weight and a healthy metabolism.
BodyTalk has changed my life in the past 6 years. It got rid of pain in my left knee that seemed to come out of nowhere and which nothing else seemed to get rid of (this was how I found BodyTalk!). It has helped me be able to sleep without taking a sleep aid, made me a less anxious person, and it has even shrunk an enlarged spleen due to a blood disorder (something doctors didn’t think was possible- at least without me taking some new medication which I refused to do). And now it is helping me release weight and feel healthy once again.
Yesterday, I interviewed a dear friend of mine. Annabel is one of the most inspiring people I know and I wanted to share her journey with ovarian cancer with more people, as I believe it is inspirational no matter if you are dealing with a health challenge or not.
Hear her wisdom on:
- the power of community for our health
- just how impactful our mindset is on our health
- how it isn’t really helpful to say yes to helping a friend if you are exhausted or unable to show up fully
- how she manages “bad days”
- and so much more!
Today I feel inspired to share with you a case study of a client who I have been working with consistently for the past 6 months.
Dee (name changed to protect privacy) came to me last fall seeking support to heal from several major chronic health conditions, including an autoimmune disease that attacks the tissue in the brain called Churg-Strauss Syndrome and also from a seizure disorder.
Dee has been dealing with these health issues for a number of years and has been on a disability as a result of them but she reached out to me because she believed that her health COULD improve, despite what doctors were leading her to believe.
Through our twice monthly sessions, Dee has been able to get off of 5 different medications (including prednisone) and decrease her anti-seizure medication. She has more energy than when we started working together and she also says she has more tools to help her when she is stressed out, anxious, or dealing with symptoms.
She told me recently that she’s finally feeling human again after over 3 years of flares and lack of proper treatment by doctors.
Dee has healed many layers of old traumas from her past, is shedding old belief systems and patterns that no longer serve her and, as she says, “I’m going back to who I am, which is the healthiest me to be.”
One of the biggest changes that I’ve witnessed in Dee is that she is much more empowered in terms of how she approaches her health. She recently shared with me that she has started working with a naturopath because she feels like her Western medicine doctors weren’t really listening to her or solving the real problem.
She is becoming her own best advocate in dealing with the medical system (she already was a pretty good advocate when we met but she continues to grow in this area) and she sees how her emotional state and her being an empath has a profound effect on her current health situation.
One of the things that I am most passionate about as a practitioner is that my clients feel empowered and able to feel in charge of their own health, that they are able to advocate for themselves when dealing with doctors, and that they learn to take charge of their own health and healing.
Dee has been a shining example of how an individual, even one faced with what can seem at times like an “overwhelming” diagnosis, can step up and take charge of her own healing. It is through becoming empowered to take charge in this way that further/deeper healing can truly happen.
Sitting in a room filled with hundreds of people there to see him was powerful. I was initially struck by just how amazing it is to live in a place that hundreds of people would buy a ticket and spend a day hearing such a thought leader!
The day was focused on the topic of “Becoming Supernatural: How Common People are Doing the Uncommon” (I highly recommend you check out his book with the same name!). Dr. Joe shared stories of people who had healed themselves from conditions like Stage 4 cancer that doctors said was terminal or a condition that caused partial blindness and resulted in a woman losing her driver’s license, her job, and her independence (again deemed “incurable” by Western medicine).
These examples were mind-blowing, even to me. I work in the field of healing and transformation and I witness amazing things like clients going off of medications for chronic illness and having more energy than they’ve had in over 20 years and yet the possibilities that Dr. Joe revealed through his stories were incredible.
Are You Living in the Present Moment?
For much of the day, Dr. Joe talked about how many of us spend much of our time living from subconscious programming. We wake up in the morning, begin thinking the same thoughts, go through our same routine (get up, make coffee, shower, get dressed, eat breakfast, go to work, etc), and we are stuck living in either thinking about our past and all the horrible things that happened to us (traumas, people who wronged us, our struggles, what our parents taught us) or we are always focusing on the future (what we need to do next, how long it is going to take us to get to our goals).
Dr. Joe said “We are becoming addicted to a life we don’t even like—but at least it’s predictable.”
What we are missing is being in the present moment. It is only in the present moment that we are really PRESENT and it is from that space of the present moment that we have the opportunity to step into new possibilities that exist for us. As Dr. Joe said, “If you aren’t being defined by creating a new future, your brain is already in the past.”
Tapping Into Infinite Possibilites
Dr. Joe has travelled the world and teaches week long retreats where he works with participants to develop meditation practices that help them to detach from their bodies, their personalities, their possessions and work with different brain wave patterns to tap into the quantum field and connect with the infinite possibilities that exist to create whatever new reality (health, money, relationships, etc.) it is they are wanting to create.
One of the key parts of this process is to feel the feelings of the new reality before that new reality exists. It is in this way that we can signal our genes ahead of the environment.
He says, “To change is to be greater than your environment, and your body, and time.”
What is amazing is how at these events, Dr. Joe and his team use scientific equipment to measure participants brains during meditations and some of what is being observed is blowing scientists’ minds.
Observing My Own Patterns
Since Saturday, I’ve been spending a lot of time observing myself, observing my habits and patterns, noticing when I am checking out and going into an old habit or thought pattern. For one thing, I’m noticing how much I can get hooked into looking at my phone, checking social media, email, and more. This is one of the things Dr. Joe talked about was how for many of us, all these pieces of technology really reinforce our current identity and personality and keep us stuck in the past or future.
So now I am not looking at my phone until AFTER I do my morning meditation and am ready to shift into “work mode.” I’m noticing how when I feel bored by a situation, I tend to want to mindlessly scroll Facebook to “check out” and I’m working to curb that pattern.
I’m catching myself if I wake up in the morning and immediately jump into thinking about my schedule and all that I need to do today. And then working to bring myself back into the present moment once again. I’m excited to start working more with the meditations Dr. Joe has created and to see the transformation in my own life.
What Is Possible for YOU?
I truly believe in the power of possibility and that we can heal from any condition we currently experience but it takes discipline and changing habits and patterns of going unconscious. As Dr. Joe shared in the story of the man who healed Stage 4 cancer (with over 50 tumors in his body), it does take WORK. And sometimes we will feel resistance and not want to show up and keep doing the work but if we do, we have tremendous potential to change our lives.]]>
One evening, before dinner, Sylvia guided the group through a breathwork practice. I wasn’t sure exactly what to expect, as there are many kinds of breathwork techniques out there and I have experienced a good number of them but I was open to the experience as I already felt a strong connection to Sylvia and her work through the speaking program we had both just completed together.
Sylvia guided us to all lay on the floor in a circle and began to show up how to do this breathing technique, which consists of an inhale into the belly (through the mouth) followed by an inhale into the chest (again through the mouth) and then an exhale out through the mouth. After demonstrating, Sylvia guided us to start working with the breath at our own pace.
I remember the first few minutes of laying there when I started coughing and feeling like something was trying to clear from my throat. Then after a few minutes, my hands and face started to tingle fairly intensely.
I was immediately brought back to a body memory of the migraines I began getting as a teenager, which would bring a similar numbness, and I could feel a wave of panic and a desire to stop doing this breathwork practice.
Through Sylvia’s guidance and support and also through having a conversation with myself in my head telling myself that this was different, that I knew energy moving can also create tingling, I was able to work through the resistance and keep going… and I’m SO glad that I did.
After the first 5-7 minutes where I absolutely hated the experience, I then dropped into a very deep and profound space where I experienced insights about certain patterns and tendencies that I have in my life around my health which dated back to early childhood patterns…
And then I felt myself surrounded by all of the most important people in my life who are no longer with me on the physical plane but who I know now serve as guides for me (my maternal grandmother, my best friend and my “aunt” all made their presence known).
I cried and cried as I felt myself supported by these key people in my life and as I saw the truth of a deep pattern that I had never observed before unravel before my eyes.
I would say that this breathwork experience at the retreat was one of the most profound experiences of my own healing. To have these insights and “downloads” flow through me so quickly was a new experience for me and despite having cried for almost 20 minutes, afterwards I felt amazing!
After the retreat, I scheduled several one-on-one breathwork sessions with Sylvia via Zoom and then last fall, I was so intrigued that I asked her where she had learned this way of working. She told me about her teacher, David Elliott, and I knew that I needed to go to study with him. The confirmation came when the next level 1 training was the weekend after my birthday.
Now that I have done the level 1 training, I am trying to do my own breathwork practice at least 4-5 days a week and I find there are many profound experiences that happen for me when I do this work. I release a lot of old emotions, I feel energy moving in a way that I’ve never felt before, and I sometimes get clear information about the exact next steps I need to take in my life or my business.
I’m very excited to now be offering this as another way to support my clients in my practice as well. So far the results have been pretty cool as a friend of mine told me she me she felt completely amazing and the best she’s ever felt (despite a huge and intense emotional release during the actual session) and another friend shared that she felt doing this work “changed her life.”
If you are interested in learning more about this type of healing work, reach out with questions or let me know if you’d like to try a session. I have a special introductory rate going on for these breathwork session through the end of April 2019.]]>
In our modern world, it is easy to feel like we are constantly on the go, pulled from one activity to the next, and that there are so many demands on our time and attention. We can end up feeling exhausted, burned out, and spread too thin…
Today, I would love to share with you the top 5 reasons why attending a retreat is a powerful gift to yourself that you should consider investing In.
- A retreat provides you the opportunity to get outside of your day-to-day life and to spend time focusing on your own self-healing and self-development. It can also jump-start changes in habits that you are trying to make.
With how busy we are in our daily lives, it can be hard to prioritize things like our health, self-reflection, and our own growth as a person.
It can be easy to get caught up with the to-do lists, with taking care of our families, cleaning the house, and all the various other activities that call for our attention and time. It’s sad but we are often the last thing on our priority list!
A retreat provides a valuable opportunity to step away from your life, to have the spaciousness of time to reflect on what is and isn’t working in our lives (and to commit to changing that!), and to dive deep into learning about new topics to support our health and well-being.
If you are struggling to implement some new changes in the area of your health, a weekend away focused on this topic and learning new skills can provide a “jump start” to new habits, patterns, and routines.
If everything tends to feel overwhelming or if you are feeling life like is stale right now, taking an intentional getaway can lead to powerful shifts!
2. A retreat is an amazing opportunity to RECEIVE- support, nurturing, connection, and so much more.
For most women, we are busy taking care of everyone else and not very focused on taking care of ourselves. Just ask yourself, when was the last time you did something FOR YOURSELF?
When you attend a retreat, you will have the opportunity to have homemade nourishing meals cooked just for you, the opportunity to learn from and receive support of the retreat’s leader(s), a chance to make new friends and share your own struggles and challenges in an open and honest way with other women.
There will be spacious time for being alone if you want, for walking outside in nature, to take a nap if your body requires it.
3. A retreat gives you an opportunity to reconnect to the healing power of nature.
Many retreats are held at beautiful locations around the world. Places can include global destinations like Bali, Costa Rica, or Mexico or can be more local like the Oregon Coast or a mountain near you.
We have become a society that has become more disconnected from nature as we spend time indoors, in front of screens, and connected more to technology than to Mother Nature.
Yet nature holds tremendous healing potential and gifts for us and a weekend or week away in a natural setting can offer tremendous healing benefits to us.
4. You can make new friends that can support you on your life’s journey.
By spending a weekend away with a small group of women, you will have the opportunity to form new friendships. When we are in the space of getting away together and being present, we can form much deeper and more real connections with others and these are the kinds of relationships that can support us for years to come.
Although it might initially feel intimidating to spend a weekend away with a group of people we don’t know (yet), with the help of a skillful leader and a schedule of activities focused on growth, you will find yourself connecting deeply with other participants.
5. Attending a retreat can help you become a better version of you in your daily life.
When we allow ourselves spaciousness, receive nurturing and connection, and learn new tools and skills, we become empowered to grow and to develop into a better version of ourselves.
As a result, we are the able to show up in new ways for the people and the things we care about in our lives!
Imagine being able to take better care of your family, to have more energy and passion for your work, and to show up in the world in a bigger and brighter way…
If you are thinking that a retreat sounds like the thing for you, I invite you to opt-in to my exclusive list for the first details on my October “Nourishing YOU” Retreat on the beautiful Oregon Coast! Be the first to be in the know!!