Managing Stress

Why You Need to Sleep More and How to Achieve This!

Getting enough sleep is crucial to your overall well being. Why?
Because it leads to overall improvements in health. Better memory, improved mood (less anxiety and depression), greater comfort in your body, fewer injuries, increased weight management and a stronger immune system (so you don’t get every cold going around)!
How do you achieve this?
1. Go to sleep and wake up at the same time each day.
2. Turn off all electronics – keep your bedroom a quiet zone.
3. Keep your room really dark.
4. Don’t go to bed upset or angry.
5. Avoid all stimulants like coffee, tea, alcohol, etc.
6. Choose L-Tryptophan rich foods like bananas, nuts/seeds, honey.
7. Use Melatonin.
8. Try these things to start with and make a commitment to 8-9 hours sleep each night!

Ask Dr. Anna S.3.E.37
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Dr. Christina Hibbert’s Pep Talk for Healing Trauma through Exercise

Dr. Baranowsky interviews psychologist and PTSD specialist, Dr. Christina Hibbert, about her new book, “8 Keys to Mental Health through Exercise”.

A few key takeaways…
1. Exercise does not have to always involve intense physical activity. Just trying to be more active is a great start.
2. Tackling the thoughts, beliefs and feelings behind exercising is important. Watch for how you talk yourself through the exercise and how much pressure you are putting on yourself. If you shift your mentality from “I have to exercise for 45 minutes daily” to “I’m just moving my body for mental health”, exercising will become a little easier.
3. Be gentle with yourself.
4. Pick an activity that you’re actually interested in. There is no need to copy other people.
5. Most people stick with exercising for the long term for the mental health benefits, not for the physical appearance.
6. Start small and build up. 10 minutes a day of physical activity for 2-3 days a week is a great start.

Check out Dr. Hibbert’s website here:

Ask Dr Anna S.3.E.31

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Shake to Release Stress Exercise. Try it now!

Watch this video to learn how to use the Shake for Stress Release exercise with Dr. Anna Baranowsky and Frank Pasquill.

Understanding that the large Psoas muscle is implicated in any stress reaction is a useful realization. Whenever we feel stress we ignite the fight, flight or freeze mechanism in our body and this generally tends to create tension in the Psoas muscle. If we shake, using a series of exercises that release tension in this part of the body, we can relieve feelings of tension and engage a relaxation response to help resolve chronic tension.

Frank Pasquill is the developer of Emotional Tuning and he joins Dr Anna Baranowsky in her Psoas Shake for Stress Release exercise. This Shake to Release Stress exercise is a simple approach for dealing with a stressful moment where you need to “reset” to a more relaxed feeling in your body and mind. Try it a few times to get the best results. You can try it with a “laugher shake” or just use the simplified “shaking” steps. Dr Baranowsky recommends using all four shake exercises 3 times in a row. Then check how you feel.


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Negative thoughts are sticky

Ever wonder why you cannot stop thinking about that negative thing in the past?
Negative thoughts are really sticky and the unconscious mind stores bad memories and replays them.
This is really a mechanism to keep us safe but can leave us feeling unwell if we don’t work through those old memories.

1. Recognize a negative thought
2. Notice if it is hooked into an earlier bad experience
3. When you see the source, you now can recognize that the pain in this moment is more about the past than the present – free yourself up!

Ask Dr. Anna S. 3. E. 9.

Prediction Models for PTSD give hope for early ID & care

Learn about the early markers of stress and strain and who could benefit from early intervention.

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