Let it go - For Stress Relief

What is stress?

Modern life is full of hassles, deadlines, frustrations, and demands. For many people, stress is so commonplace that it has become a way of life. Stress isn’t always bad. In small doses, it can help you perform under pressure and motivate you to do your best. But when you’re constantly running in emergency mode, your mind and body pay the price.

If you frequently find yourself feeling frazzled and overwhelmed, it’s time to take action to bring your nervous system back into balance. You can protect yourself by learning how to recognize the signs and symptoms of stress and taking steps to reduce its harmful effects.

When you perceive a threat, your nervous system responds by releasing a flood of stress hormones, including adrenaline and cortisol. These hormones rouse the body for emergency action.

Your heart pounds faster, muscles tighten, blood pressure rises, breath quickens, and your senses become sharper. These physical changes increase your strength and stamina, speed your reaction time, and enhance your focus – preparing you to either fight or flee from the danger at hand.

Stress is a normal physical response to events that make you feel threatened or upset your balance in some way. When you sense danger – whether it’s real or imagined – the body’s defenses kick into high gear in a rapid, automatic process known as the “fight-or-flight” reaction, or the stress response.

The stress response is the body’s way of protecting you. When working properly, it helps you stay focused, energetic, and alert. In emergency situations, stress can save your life – giving you extra strength to defend yourself, for example, or spurring you to slam on the brakes to avoid an accident.

The stress response also helps you rise to meet challenges. Stress is what keeps you on your toes during a presentation at work, sharpens your concentration when you’re attempting the game-winning free throw, or drives you to study for an exam when you’d rather be watching TV.

But beyond a certain point, stress stops being helpful and starts causing major damage to your health, your mood, your productivity, your relationships, and your quality of life.

What are the effects of chronic stress?

The body doesn’t distinguish between physical and psychological threats. When you’re stressed over a busy schedule, an argument with a friend, a traffic jam, or a mountain of bills, your body reacts just as strongly as if you were facing a life-or-death situation. If you have a lot of responsibilities and worries, your emergency stress response may be “on” most of the time. The more your body’s stress system is activated, the easier it is to trip and the harder it is to shut off.

Long-term exposure to stress can lead to serious health problems. Chronic stress disrupts nearly every system in your body. It can raise blood pressure, suppress the immune system, increase the risk of heart attack and stroke, contribute to infertility, and speed up the aging process. Long-term stress can even rewire the brain, leaving you more vulnerable to anxiety and depression.

Many health problems are caused or exacerbated by stress, including:

• Pain of any kind
• Heart disease
• Digestive problems
• Sleep problems
• Depression
• Obesity
• Autoimmune diseases
• Skin conditions, such as eczema

How much stress is too much?

Because of the widespread damage stress can cause, it’s important to know your own limit. But just how much stress is “too much” differs from person to person. Some people roll with the punches, while others crumble at the slightest obstacle or frustration. Some people even seem to thrive on the excitement and challenge of a high-stress lifestyle.

Your ability to tolerate stress depends on many factors, including the quality of your relationships, your general outlook on life, your emotional intelligence, and genetics.

Things that influence your stress tolerance level

• Your support network – A strong network of supportive friends and family members is an enormous buffer against life’s stressors. On the flip side, the more lonely and isolated you are, the greater your vulnerability to stress.
• Your sense of control – If you have confidence in yourself and your ability to influence events and persevere through challenges, it’s easier to take stress in stride. People who are vulnerable to stress tend to feel like things are out of their control.
• Your attitude and outlook – Stress-hardy people have an optimistic attitude. They tend to embrace challenges, have a strong sense of humor, accept that change is a part of life, and believe in a higher power or purpose.
• Your ability to deal with your emotions. You’re extremely vulnerable to stress if you don’t know how to calm and soothe yourself when you’re feeling sad, angry, or afraid. The ability to bring your emotions into balance helps you bounce back from adversity.
• Your knowledge and preparation – The more you know about a stressful situation, including how long it will last and what to expect, the easier it is to cope. For example, if you go into surgery with a realistic picture of what to expect post-op, a painful recovery will be less traumatic than if you were expecting to bounce back immediately.

Am I in control of stress or is stress controlling me?

• When I feel agitated, do I know how to quickly calm and soothe myself?
• Can I easily let go of my anger?
• Can I turn to others at work to help me calm down and feel better?
• When I come home at night, do I walk in the door feeling alert and relaxed?
• Am I seldom distracted or moody?
• Am I able to recognize upsets that others seem to be experiencing?
• Do I easily turn to friends or family members for a calming influence?
• When my energy is low, do I know how to boost it?

If you can answer yes to most of these questions, you’re probably in control of stress.

Source: The Language of Emotional Intelligence by Jeanne Segal, Ph.D.

What causes stress?

Top Ten Stressful Life Events

• Spouse’s death
• Divorce
• Marriage separation
• Jail term
• Death of a close relative
• Injury or illness
• Marriage
• Fired from job
• Marriage reconciliation
• Retirement

Source: Holmes-Rahe Life Stress Inventory

The potential causes of stress are numerous and highly individual. What causes stress depends, at least in part, on your perception of it. Something that’s stressful to you may not faze someone else; they may even enjoy it.
For example, your morning commute may make you anxious and tense because you worry that traffic will make you late. Others, however, may find the trip relaxing because they allow more than enough time and enjoy listening to music while they drive.

The situations and pressures that cause stress are known as stressors. We usually think of stressors as being negative, such as an exhausting work schedule or a rocky relationship.
However, anything that puts high demands on you or forces you to adjust can be stressful. This includes positive events such as getting married, buying a house, going to college, or receiving a promotion.

Common external causes of stress

Not all stress is caused by external factors. Stress can also be self-generated:

• Major life changes
• Work
• Relationship difficulties
• Financial problems
• Being too busy
• Children and family

Common internal causes of stress

Not all stress is caused by external factors. Stress can also be self-generated:

• Inability to accept uncertainty
• Pessimism
• Negative self-talk
• Unrealistic expectations, perfectionism

What are the signs and symptoms of stress overload?

It’s important to learn how to recognize when your stress levels are out of control. The most dangerous thing about stress is how easily it can creep up on you. You get used to it. It starts to feels familiar – even normal. You don’t notice how much it’s affecting you, even as it takes a heavy toll.

The signs and symptoms of stress overload can be almost anything. Stress affects the mind, body, and behavior in many ways, and everyone experiences stress differently.

How do you respond to stress?

Psychologist Connie Lillas uses a driving analogy to describe the three most common ways people respond when they’re overwhelmed by stress:

• Foot on the gas – An angry or agitated stress response. You’re heated, keyed up, overly emotional, and unable to sit still.
• Foot on the brake – A withdrawn or depressed stress response. You shut down, space out, and show very little energy or emotion.
• Foot on both – A tense and frozen stress response. You “freeze” under pressure and can’t do anything. You look paralyzed, but under the surface you’re extremely agitated.

The following lists some of the common warning signs and symptoms of stress. The more signs and symptoms you notice in yourself, the closer you may be to stress overload.

Cognitive Symptoms

• Memory problems
• Inability to concentrate
• Poor judgment
• Seeing only the negative
• Anxious or racing thoughts
• Constant worrying

Emotional Symptoms

• Moodiness
• Irritability or short temper
• Agitation, inability to relax
• Feeling overwhelmed
• Sense of loneliness and isolation
• Depression or general unhappiness

Physical Symptoms

• Aches and pains
• Diarrhea or constipation
• Nausea, dizziness
• Chest pain, rapid heartbeat
• Loss of sex drive
• Frequent colds

Behavioral Symptoms

• Eating more or less
• Sleeping too much or too little
• Isolating yourself from others
• Procrastinating or neglecting responsibilities
• Using alcohol, cigarettes, or drugs to relax
• Nervous habits (e.g. nail biting, pacing)

Keep in mind that the signs and symptoms of stress can also be caused by other psychological and medical problems. If you’re experiencing any of the warning signs of stress, it’s important to see a doctor for a full evaluation. Your doctor can help you determine whether or not your symptoms are stress-related.

How do I deal with stress and its symptoms?

Learn how to manage stress

You may feel like the stress in your life is out of your control, but you can always control the way you respond. Managing stress is all about taking charge: taking charge of your thoughts, your emotions, your schedule, your environment, and the way you deal with problems. Stress management involves changing the stressful situation when you can, changing your reaction when you can’t, taking care of yourself, and making time for rest and relaxation.
Read Stress Management

Strengthen your relationships

A strong support network is your greatest protection against stress. When you have trusted friends and family members you know you can count on, life’s pressures don’t seem as overwhelming. So spend time with the people you love and don’t let your responsibilities keep you from having a social life. If you don’t have any close relationships, or your relationships are the source of your stress, make it a priority to build stronger and more satisfying connections.

Tips for reaching out and building relationships:

• Help someone else by volunteering.
• Have lunch or coffee with a co-worker.
• Call or email an old friend.
• Go for a walk with a workout buddy.
• Schedule a weekly dinner date
• Take a class or join a club.

Learn how to relax

You can’t completely eliminate stress from your life, but you can control how much it affects you. Relaxation techniques such as yoga, meditation, and deep breathing activate the body’s relaxation response, a state of restfulness that is the opposite of the stress response. When practiced regularly, these activities lead to a reduction in your everyday stress levels and a boost in your feelings of joy and serenity. They also increase your ability to stay calm and collected under pressure.

Invest in your emotional health

Most people ignore their emotional health until there’s a problem. But just as it requires time and energy to build or maintain your physical health, so it is with your emotional well-being. The more you put in to it, the stronger it will be. People with good emotional health have an ability to bounce back from stress and adversity. This ability is called resilience. They remain focused, flexible, and positive in bad times as well as good. The good news is that there are many steps you can take to build your resilience and your overall emotional health.

Melinda Smith, M.A., Ellen Jaffe–Gill, and Jeanne Segal, Ph.D. contributed to this article.

Eleuthero: Eleutherococcus senticosus is part of the Aralia family and its benefits for stress and energy are renowned as well as relieving stress, fatigue, and disease. 1

Although it was initially marketed in the U.S. as Siberian Ginseng, eleuthero is not in the Panax genus as are other species of ginseng, and it is now illegal to market it as Siberian Ginseng. Widely believed to have positive effects on memory, concentration, blood sugar, blood pressure, and a number of other areas of personal health and well-being, eleuthero is also an adaptogenic herb.
Said to help the body deal with stress, both physical and emotional, adaptogenic herbs such as eleuthero are often used as a general tonic and a preventative measure. Regardless of the health issue, eleuthero and other adaptogenic herbs, often used in conjunction with one another, are believed to help the body return to homeostasis. Further, this substance is said to boost the immune system, preventing possible disease caused by both internal and external stressors.
Eleuthero Studies:
Astronaut Training & Adaptogens
Eleutero & Development of Free Radical Pathology
Eleuthero-General Studies
Eleuthero and Egg Qualith (hens)
Eleuthero & Aviculture
Eleuthero in Cattle and Swine Breeding
Eleuthero Influenza Study
Eleuthero & Lymphocytes
Eleuthero Physical Performance Humans
Eleuthero & Schizander in ImmuneHawthorne Berry: Herbalists use hawthorn to treat heart ailments. 3

Hawthorn Berry: Also known as a cardiotonic, hawthorn berry (Crataegus oxyacantha) is an extremely popular adaptogenic herb. In fact, hawthorn berry reportedly has many cardiac benefits, including softening and relaxing arteries, helping to maintain a healthy blood pressure and vessels, and simply increasing circulation of oxygen and blood in and out of the heart. Along with its cardiac effects, hawthorn berry is known as an adaptogenic herb.

As an adaptogenic herb, hawthorn berry reportedly helps the body adapt to stress, both external and internal. Whether it’s mental or physical, an adaptogenic herb such as hawthorn berry is said to help the body be flexible enough to handle stress and extenuating circumstances, returning to or remaining at homeostasis. Further, hawthorn berry contains antioxidants, which may protect against free radical damage.

Viburnum Sargenti: Also known as Sargent Viburnum, has anti-aging and antioxidant effects, it also enhances immunity. The fruits of the Viburnum Sargenti (Sargent Viburnum) have been widely used for their medicinal properties. 3
Although Viburnum refers to an entire genus of plants, Vitarich Laboratories uses the Viburnum sargentii species. Generally speaking, the Viburnum genus is a group of small trees or shrubs that are native to the Northern Hemisphere. Standing anywhere from 12 to 15 feet, this Virburnum species sprouts beautiful white flowers, which give way to deep red fruit in fall. However, the true marvel of Viburnum sargentii lies in its health abilities.

As an adaptogen, Viburnum sargentii is used to help the body adjust and maintain homeostasis despite external and/or internal stressors. Vitarich Laboratories is one of few companies able to manufacture adaptogenic herbs, including Viburnum sargentii. However, we also have the experience and technology to create unparalleled formulas and adaptogen products of the highest caliber.

Mountain Ash: Sorbus – is rich in vitamins, and a natural source of vitamin C.
Also known as Mountain Ash, European Rowan, or even more generally as Rowan, Sorbus aucuparia is a deciduous tree that reaches 25-35 feet in height. With small clusters of white flowers, ripening to bright red fruit, Sorbus aucuparia is an especially hardy plant, growing in altitudes of up to 2000m and in colder temperatures.
Although it is often used as an ornamental plant and the berries as a culinary pairing with venison, Sorbus aucuparia is also an adaptogenic herb. Whether your body is overactive or underactive, an adaptogenic herb is said to bring it back to homeostasis. Because of all the stress we undergo on a daily basis, it’s easy for your body’s rhythm to get out of whack. However, adaptogenic herbs such as Sorbus aucuparia are used to not only return your body to normalcy, but to prevent future issues.

Maral Root: Cultivated in Russia and Eastern Europe. is believed to have an effect on a person’s memory, learning intake, energy and more. This herbaceous perennial plant is considered an adaptogen, which is thought to help a person cope better with fatigue, stress and anxiety. 3

Also known as Maral root or Maralu, Rhaponticum carthamoides is so named because the deer that often eat this plant are called maral deer. A perennial plant, Maral is widely known for its many health benefits, among which are relieving impotence and fatigue. However, this amazing plant is also said to have a positive effect on learning and memory, as well as skeletal and physical strength. For this reason, Maral is often used by athletes to enhance performance.
However, arguably the most impressive characteristic of Maral is its use as an adaptogenic herb. Helping the body deal with stress, both external and internal, Maral and other adaptogenic herbs not only help return your body to its balanced and healthy state, but many proponents of these plants say that they can even prevent stress from negatively impacting health.
More information on Rhaponticum cathamoides:
Treasures of Siberian Phytomedicines: Rhaponticum Carthamoides

Schisandra (Schizandra Chinensis seed): Schisandra has been used for increasing the body’s resistance to stress, stimulating the immune system, increasing stamina, and decreasing fatigue. It has also been used as a liver protectant. 2
Known by many names, including Wu Wei Zi, Magnolia Vine, and O Mi Cha, Schizandra is a woody Chinese vine that produces very unique berries. In fact, the Chinese name of Schizandra, Wu Wei Zi, translates to mean “five flavor berry” because these berries are said to contain all five types of taste, including bitter, sweet, salty, sour, and spicy. The Japanese name for Schizandra is gomishi, while Koreans call these berries omija.
However, Schizandra is also one of the 50 fundamental herbs of traditional Chinese medicine, and it is used for a variety of health issues, especially liver and lung problems. For example, many users will take Schizandra for a cough. As an adaptogenic herb, Schizandra is also said to help the body resist breaking down under stress, both mental and physical.

More Information on Schizandra:
Brekhman’s Elixer for Health & Vigor
Eleuthero Schizander in Immune

Manchurian Thorn Tree: (Aralia mandchurica) Known by its full scientific name as Aralia Mandchurica, Aralia is an adaptogenic herb with many health benefits that vary from weight management to helping regulate blood sugar. Further, many people have used Aralia to enhance athletic performance.
As an adaptogen, Aralia is said to improve immune function, effectively reducing the incidence of sickness. Further, this plant is said, in conjunction with other adaptogen ingredients, to help the nervous system. Whether the stressors are internal or external, such as depression or airborne bacteria, an adaptogenic herb such as Aralia can be used to help stay strong.

Known by its full scientific name as Aralia Mandchurica, Aralia is an adaptogenic herb with many health benefits that vary from weight management to helping regulate blood sugar. Further, many people have used Aralia to enhance athletic performance.
As an adaptogen, Aralia is said to improve immune function, effectively reducing the incidence of sickness. Further, this plant is said, in conjunction with other adaptogen ingredients, to help the nervous system. Whether the stressors are internal or external, such as depression or airborne bacteria, an adaptogenic herb such as Aralia can be used to help stay strong.

Glycyrrhiza Uralensis: More commonly known as licorice or licorice root, Glycyrrhiza uralensis is the plant from which the popular candy got its name. Although it isn’t used in making the candy anymore, Glycyrrhiza uralensis is often used as a sweetener and for various medical uses. Also known as Gan Cao, Glycyrrhiza uralensis is one of the 50 fundamental herbs in traditional Chinese medicine. This herb is said to have a number of medicinal purposes, including as an anti-inflammatory, antispasmodic, demulcent, antitussive, laxative, and antibacterial.
Glycyrrhiza uralensis is also an adaptogenic herb, and it is used in Vitarich’s exclusive adaptogen formula. Adaptogens are substances that help the body cope with stress. Adaptogenic herbs such as Glycyrrhiza uralensis are used to strengthen the body’s resistance and to recover from any health issues.
More information on Glycyrrhiza uralensis:
Brekhman’s Elixer for Health & Vigor

Golden Root: Also known as Rhodiola Root, Arctic Root, is native to the mountainous regions of Asia, Europe, and the Arctic, and is most abundant in Siberia. Golden Root has been used in traditional medicine to combat fatigue, depression, anemia, impotence, infections, and many other ailments energy and many other ailments. 3

Also known by its common names Roseroot and Golden Root, Rhodiola rosea is an herb that has deep roots in traditional medicine. Indigenous to many colder areas of the world, including the Rocky Mountains and Iceland, Rhodiola rosea has long been used to ease symptoms of depression. However, it is also said to improve athletic performance and performance under stressful conditions, as well as boosting the immune system. Further, Rhodiola rosea is used to sharpen memory and improve mental faculties.
Rhodiola rosea has been used as an adaptogen as well as for the aforementioned medical uses. Because of the extreme climate, the Vikings and Sámi in Scandinavia and the Russians have used Rhodiola rosea to cope with the stress and cold of the environment. As an adaptogenic herb, Rhodiola rosea is said to improve endurance, most notably endurance and resistance to stress.
More information on Rhodiola rosea:
Rhodiola Studies
 Rhodiola Rosea & Rosa Majalis

Inonotus Obliquus: More commonly known as the chaga mushroom, Inonotus obliquus is a type of fungus that feeds on trees, most notably Birch. Although it is known in Russia as birch cancer because it kills its host tree, Inonotus obliquus is said to hav anti tumor properties and to boost the immune system of human users. Further, the betulin or betulinic acid, found in high amounts in Inonotus obliquus, is undergoing studies as a chemotherapeutic agent. In fact, this mushroom has been called the most powerful medicinal mushroom against cancer.
Inonotus obliquus is also an adaptogenic substance. As such, this fungus is used to strengthen the body overall and increase resistance to stress. In doing so, the user may benefit from a strengthened immune system and less susceptibility to disease. Further, because adaptogens work both against both internal and external stress, Inonotus obliquus may help with mental issues such as depression and memory.References:

Valrian (Valeriana) is a sedative herb with calming, relaxing and anti-spasmodic properties. Valerian is classified as a mild, sedative herbal medicine. It can reduce the time it takes to fall asleep at night and may also relieve stress and anxiety during the day. Valerian is most often recommended for promotion of a restful sleep. It can help to relax the body, ease muscle twitching and spasms and alleviate nervousness, all of which may contribute to disturbed sleep patterns.

Chamomile: Chamomile has a long history of use in Europe for digestive ailments. The active constiuents of chamomile have anti-inflammatory properties, and ease spasm and discomfort in the digestive tract.
Chamomile is part of the Asteraceae plant family, which includes ragweed and chrysanthemum, so people with allergies may react when they use chamomile either internally or topically. Call your doctor if you experience vomiting, skin irritation, allergic reactions (chest tightness, wheezing, hives, rash, itching) after chamomile use.
Recent and on-going research has identified chamomile’s specific anti-inflammatory, anti-bacterial, anti-allergenic and sedative properties, validating its long-held reputation. This attention appears to have increased the popularity of the herb and nowadays Chamomile is included as a drug in the pharmacopoeia of 26 countries.

Chamomile has been used for centuries in teas as a mild, relaxing sleep aid, treatment for fevers, colds, stomach ailments, and as an anti-inflammatory, to name only a few therapeutic uses. Extensive scientific research over the past 20 years has confirmed many of the traditional uses for the plant and established pharmacological mechanisms for the plant’s therapeutic activity, including antipeptic, antispasmodic, antipyretic, antibacterial, antifungal, and antiallergenic activity.
Chamomile should not be taken during pregnancy or breast-feeding.
Chamomile contains coumarin, a naturally-occurring compound with anticoagulant or blood-thinning effects. It should not be combined with warfarin or other medications or supplements that have the same effect or be used by people with bleeding disorders. It shouldn’t be used two weeks before or after surgery.

Hops: The hop is a member of the Cannabaceae family, traditionally used for relaxation, sedation, and to treat insomnia.

1. Healthy Website (2009), www.healthy.net
2. Medicine Net Website (2009), www.medicinenet.com
3. Body and Fitness Website (2009), www.bodyandfitness.com