(Part 3 of a 5 part series on Stress and the Adrenals)

For the last 2 weeks I have talked about stress and the affect it has on your adrenal glands. Today I would like to reiterate that everyone has stress. Remember that the effect on the body of stress is directly related to how you perceive your stress. If the brain gets a message that you are in danger, it will appropriately send the correct cocktail of hormones down to the rest of the endocrine system to activate the fight or flight response. A prolonged fight or flight response message will eventually create problems in the body. However, there are some things you can work on starting today that will help you recover from this abnormal irritability, weight gain, PMS, sleeplessness, brain fog, joint pain, diminished immune system, and food cravings you might be suffering from.

You can actually speed your recovery by working on the variables in your life that you can have control over. Last week I covered the role of your health, diet, sleep and exercise in speeding the recovery of your adrenal fatigue or exhaustion. This week I will spend some time with four more easy-to-fix categories of life style choice that can impact your adrenals and ultimately cause the inflammatory problems that herald adrenal issues.

Your Work

When most people think of stress they define it as “too much to do and not enough time to do it.” Perhaps you feel this way about your current job, or you are a mother with active children and this describes your average day. If you remember the middle-managers mentioned earlier, stress is highest when we are given responsibility (and accountability) without feeling like we have the tools (authority, finances, time, skills, etc.) to accomplish the task. Does this sound like your job?

Often a supervisor pushes off their worst tasks, ultimately ending up on your desk. Stress doesn’t just “trickle down,” however. Many senior managers are also under a tremendous amount of stress; from stock holders, from their peers and even from those they employ.

Ask yourself if the amount of stress at your workplace is overwhelming you and how much of it could be relieved by taking positive action. Think about the four traits of common stressors. How can you eliminate the stress of novelty, unpredictability, threatening events and loss of control? Speak with your co-workers or supervisor about the need for adequate warning when changes are coming or for additional training when new skills are required. Ask for more specifics about what is expected of you so you can feel more control over your job performance.

If all else fails, consider other employment options. With few exceptions, no job is worth losing your health. Look for work that provides the right amount of challenge and the level of responsibility you believe you can handle. If you think this is financially impossible, you may need to create a plan to make the transition slowly.

• Is your productivity suffering at work?
• Are you unable to get away from email, phone, PDA?
• Are you working longer hours or shift work?
• Do you need to apologize to co-workers for your productivity or temper?
• Do you feel trapped in your current job?

Take control at work

• Schedule as much vacation as you are allotted-ask for more.
• Don’t skip meals and breaks to get more done.
• Resolve issues with supervisors and coworkers as soon as possible.
• Recognize the things that are truly under your control and don’t fret about the rest.
• Reorganize your work surrounding for better efficiency.
• Use an organizer to plan your day-your mind stresses when it thinks you will forget something. Write it down!
• Get new skills or training if needed to perform up to expectations.

Your Relationships

Some of the greatest pleasures in life and some of the worst experiences involve relationships. Few things can lift your spirits like being with someone you love. Few things are more damaging to your spirit than relationships that bring constant tension and strife. Below are some simple things you might want to consider to help reduce the stress, or increase the blessing of relationships.

Make a list/Make a call

Write down a list of the people that you enjoy being with. When was the last time you talked with them? Even if it has been a long time, make a call or schedule a visit. You can find joy in a rekindled friendship.

Thank someone

Being thankful and expressing your appreciation to others is therapeutic. Failing to express genuine thanks to those around you creates a mental “debt of gratitude” that weighs on your mind until it is paid. Sometimes it is more difficult to show appreciation to those we see every day; our coworkers, our spouses, our children, our parents. Try focusing on having a spirit of gratefulness during the first month of using the Adrenal Recovery Program (ARK) at Fern Life Center. You will be surprised at how rejuvenating it can be.

Resolve your disputes

Relationships will eventually produce conflict-some minor-some major. Conflict in a relationship can be extremely stressful. Often the issue seems to get worse the longer it is left unresolved, turning a minor misunderstanding into a major dispute. If the thought, “so-and-so is going to be at the party,” causes you stress, consider seeking reconciliation.

Make a list of individuals with whom you need to resolve disputes and then order the list from easiest to most difficult to resolve. Try resolving the easiest one first. Once you get the first one out of the way, move to the next one on the list. Not everyone will want to resolve the conflict, but even in those situations you will have much less stress knowing that you attempted to find a restoration.

Forgiveness

This is related to resolution but deserves its own heading. Often, there are persons who genuinely hurt us; physically, mentally, emotionally. Regardless of the offense, the unwillingness to forgive them causes bitterness, resentment and anger that can lead to further stress, which can affect your health. If the list you make above includes someone you are unwilling to forgive, you may want to consider seeking out a spiritual leader or counselor to help you work through the issues involved. Conversely, if you have wronged someone and have not sought forgiveness, consider going to that person and asking for forgiveness and reconciliation. You can learn the Heart Light Meditation technique at Fern Life Center from Keesha Ewers, ARNP or the Naiken Japanese system to engender appreciation. The release of guilt and the sense of restoration will do wonders for your soul.

• Do you find yourself frequently snapping at those around you?
• Do you have someone you can confide in?
• Have you lost your libido or are you too tired?
• Do you spend time with people who drain your energy?
• Do you feel like you can’t say “no” to others?
• Are there people you try to avoid?
• Does the thought of someone bring up bitterness and anger?

Take Responsibility for your Relationships

• Make a list and make a call
• Cultivate an attitude of thankfulness
• Resolve your disputes
• Practice forgiveness
• Learn the Enneagram system at Fern Life Center to uncover your strategies for getting what you want that sometimes cause conflict in relationships with others.

Your Rest and Relaxation

If life’s enjoyments seem like a thing of the past; if you find yourself wishing you could go back to the day when (fill in the blank) wasn’t giving you stress, you need some R & R. Find a place where you can feel relaxed enough to allow yourself to rejuvenate. It should be free of the four stress components: Novelty, unpredictability, threatening, uncontrollable). It should be familiar, relaxing, and guilt-free. You need short times like this on a daily basis, but occasionally you need an extended, relaxing break.

Consider choosing relaxation over adventure for your next vacation. Schedule a 15-minute break every afternoon when you can brew a cup of tea (Tranquil Moments Tea is a good choice and can be found at Fern Life Center). Turn off your computer monitor and cell phone, turn of some music that soothes you and just….relax. Schedule a massage once a month and budget this as a health expense. Write down a list of things that give you guilt-free pleasure and begin finding ways to add them back into your schedule. Taking these steps will help you be more focused, productive and in balance.

• Do you feel guilty taking vacations?
• Do you have a place to go that provides guilt-free pleasure and relaxation?
• Do worries and work follow you into your vacation and recreation times?
• Are you too tired to do anything in your free time except vegetate?
• Does the dread of Monday morning/end of vacation interfere with your time-off?
• Can you easily create an atmosphere that relaxes you?

Take Control of your R & R

• Find enjoyable things (people, movies, etc.) that make you laugh.
• Create a place you can go (at work and at home) to relax without much preparation.
• Find some music that relaxes you and keep it handy.
• Schedule relaxing time into all your vacations so you feel rested when you return to work.
• Schedule a massage once a week, or at least a month.

Your Finances

Financial instability creates tremendous anxiety and stress. It can create major friction in a marriage and bring constant worry. While this blog isn’t the place to give financial advice, finding a competent advisor to help you eliminate your debt and create a plan for financial stability will result in more peace than you can imagine.

Debt is not always about the lack of money, but the lack of proper priorities. The things we think will bring us pleasure often become a noose when we obtain them before we can afford them. The stress of calls from creditors; the embarrassment of a bounced check; the anticipation of the delivery of a credit card bill-all of these constantly hammer on your already tired adrenals.

If you found yourself cringing as you read the last paragraph, it is probably time to rethink your financial situation. Seek out a credible financial consultant (there are many free services available) to help you evaluate your financial situation and help design a program to give you financial control once again.

• Do you worry about money/bills regularly?
• Do you feel guilty spending money for non-necessities?
• Do you limit your recreation/vacation due to lack of money?
• Are creditors hounding you?

Take Control of your Finances

• Create a plan (with an advisor if needed) to stabilize your financial situation.
• Create a will or estate plan if you haven’t already.
• Recognize that it might take time to clear your debt, but with a good plan in place, you can stop worrying about bills or creditor calls.
• Downsize or simplify.

Think about ways you can make changes in these areas of your life if you are fatigued and/or stressed. Remember your adrenal glands cannot run on stress mode for long sustained periods of time and stay healthy. When your adrenals become unhealthy, so does your entire endocrine system (hormones). You can easily have your adrenals and your hormones tested at Fern Life Center for $200. This data will help me help you to become the vibrant, energetic person you are meant to be. The Adrenal Recovery Program usually takes about 12 weeks to complete and you will notice a big difference!

Next week I will talk about the most accurate way to test the health of your adrenal and how to measure cortisol. Until then…here’s to your health!