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Stuck in Stress & Worry? Try These Four Actions to Filter Out Fear

calm joy Apr 17, 2019

by Henry Emmons, MD

In his first inaugural address, Franklin Roosevelt famously said “The only thing we have to fear is fear itself.” Let’s be honest, though—there are plenty of things in this world you may be fearful of. If you walk with fear as a regular companion, however, it creates its own set of problems that go well beyond the thing that generated the fear in the first place.

Fear begets fear. Terrorists use this knowledge as a weapon, aiming to destroy just enough to create a panic. Politicians use fear as a strategy, urging us to vote for them or support their plan in order to avoid the dire consequences that they themselves have planted in our minds like seeds. Marketers use it as an inducement: “Buy this to avoid that….”

It is a uniquely human trait that we can make ourselves sick through our own thinking and that we can spread ideas to one another at a large scale. Under the right circumstances, which we seem to have at...

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Understanding Stress & Anxiety: The Evolution of Fear (video)

calm joy Apr 09, 2019

 

Why is it that two people facing the same stressful situation can respond so differently? Thousands of years of training is one reason. Throughout human history, it was advantageous to have a vigilant person on high alert to detect danger. The stressful situation would pass, and that person could likely take a break from the stress before ramping up again.

Stressors today are different, but our wiring to be on high alert is still the same. Most folks experience and interpret stressors that are generally low-threat, but constant. Fear then becomes a permanent state as folks worry about the threats at hand and those to come. There is no break from the fear. No rest.

That constant state of fear is unsustainable.

Watch the video to learn more about this evolution of fear. It can help you to be more gentle with yourself when you feel consumed by the experience and symptoms of your stress/fear response.

After the video, visit our special newsletter space to download the Fear...

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What is Adrenal Fatigue?

calm joy sleep Apr 03, 2019

By Henry Emmons, MD

Signs of Adrenal Fatigue

Perhaps you feel unmotivated, have less interest in things, feel weakness, or an unrelenting achiness in your muscles. Maybe you want to sleep too much, or simply wake feeling unrested. Your mood might be sad or down, or perhaps it’s just flat. But your biggest concern? The one that never seems to go away? It’s this feeling of profound fatigue.

How is Adrenal Fatigue Diagnosed?

The Mainstream Medicine Approach

Adrenal fatigue is not a term accepted by mainstream medicine. Trying to care for symptoms like those above will usually start with routine blood tests that look for adrenal insufficiency (known as Addison’s disease). The result will likely be normal. Most doctors will then look for other causes of the fatigue, doing routine blood tests to rule out things like low iron, low hemoglobin, or a thyroid problem. After this series, symptoms will usually be attributed to untreated...

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How to Eat Healthy: Benefits of a Whole Food Plant-Based Diet

By Elly Hollenhorst

 

“Eat food, not too much, mostly plants.” -Michael Pollan

 

Nutrition can be quite confusing, but it doesn’t need to be. Focus on eating a wide variety of whole plant foods and don’t worry about being perfect. The latter advice is key, especially when transitioning from a processed food- or animal product-laden diet to a more health-promoting, plant-based diet--keep yourself successful by celebrating your journey and your progress rather than your perfection. Just as Dr. Henry Emmons recommends to acknowledge your moments of happiness amplify your joy, I can strongly attest to that same principle applying towards acknowledging your feelings of success and pride in your progress.

I believe knowledge is empowerment, and that is no less true for nutrition. Let’s briefly dive into the what and why behind eating plants and provide you with the best scientific resources to make you feel confident on your journey to eating...

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What You Need to Know About Caffeine

calm focus joy sleep Mar 13, 2019

By Henry Emmons, MD

“Life is short. Stay awake for it.” Caribou Coffee nailed it with that promotional tagline. It’s funny, memorable and a widely shared sentiment. If we want to get the most out of life, if we don’t want to miss anything, caffeine offers a safe, legal and increasingly pleasurable way to feel more enlivened.

I have nothing against caffeine. In fact, I personally love it. I’ve given it up several times over my life, thinking it might have negative health effects on me. But each time I’ve come back to it, finally accepting that I just plain enjoy it. I like the effect it has on me, the flavor, the ritual and the communal nature of sharing a cup of coffee with someone.

I believe that the research on the health effects from caffeine come out mostly on the side of it having an overall positive impact on health. It’s a legal stimulant. It can temporarily improve energy, focus, even mood. So long as it is not used in excess, it...

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DST Hangover? Try This Spring-Forward-Better Schedule

sleep Mar 06, 2019

Can that one hour spring forward in March really impact sleep? Yes!

Sleep is finicky. It likes a schedule. And Daylight Saving Time (DST) throws it off. Some folks can recover quickly from the one hour shift, but others may feel exhausted and "off" for many days after the time change. The latter is what we call the DST hangover.

If you're looking for a cure, try this simple schedule change to help you spring forward and meet the week in better shape.

p.s. This is also a great schedule change to use with kids. The more gradual change in bedtime and wake time should make their transition easier (aka less crankiness).

Spring-Forward-Better Schedule: Start Springing on Thursday

This schedule change is pretty simple. Here's the plan:

Go to bed 10-15 minutes earlier than you usually do on the Thursday night before DST. Then, get up 15 minutes earlier than you usually do the next morning (Friday). Follow that with a Friday night bedtime 10-15 minutes earlier than...

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The Science of Compassion: Survival of the Most Compassionate

joy Feb 26, 2019

 

This video explores the scientific secret sauce to living a full and more healthy life. And believe it or not, it only takes eight minutes a day using this shiny, super-expensive, brand new fitness and diet fad... oh wait, nope. The secret sauce is... compassion?! Watch the video to learn more about the power of compassion and how you can put it into practice.

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Sympathetic Joy Meditation

joy meditation Feb 19, 2019

Dr. Emmons and his meditating avocado have a simple, joy-boosting meditation you can practice anywhere. Use this Sympathetic Joy Meditation to let some sweetness in when you're feeling sour or salty.

Why does this kind of meditation work? Learn more about the science of compassion in this video blog. 

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Affirmation Scramble!

focus Jan 29, 2019
 

Hooray! It's National Puzzle Day!

Press the play button on the video above to try the Affirmation Scramble. There are four affirmations to solve and they move pretty fast. Press play again [and again] until you have all four solved.  

Puzzles can help calm stress, improve focus, and boost mood. How?

Here's one reason: Successfully completing a puzzle requires single tasking (vs. multitasking). Single tasking means that one task is focused on and completed at a time. Single tasking is soothing for the brain and body, whereas chronic multitasking can elevate cortisol and decrease mental sharpness and memory.  

Want more single tasking in your life? Try our Single Task Challenge!

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Hemp, Marijuana, CBD, and THC: What They Are and When to Use Them

calm focus joy Jan 21, 2019

 By Tim Culbert, MD

Hemp, Marijuana, CBD, and THC... what's the difference? Can any of them help with anxiety? Depression? Do they make you high? Learn the basics below so that you can decide if any are right for you.

A Trip Down Memory Lane: Hemp, Marijuana, CBD, and THC

Cannabis is thought to be one of the oldest domesticated crops. Throughout history, humans have grown different varieties of cannabis for industrial and medical uses. These sturdy plants were grown by early civilizations to make a variety of foods, oils, and textiles. These plants were bred with other plants with the same characteristics, leading to the type of cannabis we now know as hemp.

Other varieties of the cannabis plant were identified as psychoactive (causing euphoria or the “high” experience) and were bred selectively for medical, recreational, and religious purposes. This led to unique varieties of cannabis that now known as marijuana.

While hemp and marijuana are both...

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