Walking Out of Fear

This month I want to talk about something that is destroying us and our world. That is FEAR. So let’s try to understand it and walk outside of it.

There are two kinds of fear in our lives: the natural kind that protects us from physical danger, and the unnatural kind that exists only in our mind. It is the one in our mind that stops us from truly living our lives in complete authenticity.

Fear is like a virus that causes havoc. It creates suspicion, mistrust, anger, hostility, aggression, anxiety, worry, hopelessness, and a host of other negative emotions. In fact, most of humanity's problems stem from fear. It is important to remember that fear is just an energy that can be redirected into a direction of your choosing.

Our biggest challenge is not the fear, but being opened to new information about fear. Did you know that 99% of fear is not about the now, and it is normally not about the reason you think it is. In fact, most fears are not real. Fear is justified less than 1% of the time you experience it.

What Are Fears?

* Irrational beliefs about how a person, place, thing
* Fear is an emotion that places blame and often has us neglect responsibility.
* Can be a product of religion
* Negative self-scripts you have either given yourself or someone gave you
* A weak self-image and self-concept
* Emotional blocks, unconscious messages that result in your being resistant,  hesitant, or unwilling to participate in the now.
* Beliefs that are not conducive to who you are today.
* "Comfortable" ways of acting and responding because the fear has become a habit the have become second nature; therefore, fear feels natural.

Keep in mind fear sells, and the media and people selling products use fear as their number one motivator. Basically, fear is a motivator and sales strategy.
Excuses behind which people hide to avoid change or growth.

Where Does Fear Come From?

History teaches us fear
Religion threatens us with fear
Fears are passed on from generation to generation.
Fear can be based from past experience.
Politic can teach us fear
Media produces fear

What Happens When We Have Fear?
Fear can create a chemical release to cause our body to undergo a series of very dramatic changes. Our respiratory rate increases, our muscles tighten, awareness intensifies and our perception of pain diminishes. We tend to perceive everything in our environment as a possible threat to our survival, even the people who are helping us. We tend to see everyone and everything as a possible enemy. We may overreact to the slightest comment, our fear is exaggerated. Our thinking is distorted. Fear becomes the lens through which we see the world; we see everything through the filter of possible danger. 

Mind Spam and How It Works

Why do we spin out so many thoughts all the time? We sit and try to quiet the mind, but it just rumbles on and on, churning out masses of thought, small, and large, and pink, and yellow, and bland, and slimy. It is like we have mind spam, unwanted junk. Do you realize that you create your own fear? You do this by thinking about negative outcomes to whatever it is that you want to do. If you can cause this feeling in yourself, it makes sense that you can also change it. Keep in mind that thought in and of itself has very little substance. That’s right you heard me! The truth is that our mind is always thinking and if every thought manifested itself, we'd all have nervous breakdowns!

Thoughts are fleeting creations—they arise, take form, and dissipate.
Thoughts are energized by reacting to them with emotion, generating more thought and more emotion. Did you know that if we hold a thought and the associated emotional energy for 68 seconds or more, we begin manifesting that thought? We feel it. We start reacting and most of the time our reaction is fear based. If you let fear get the better of you, you’ll end up being locked within a prison of self-doubt and this will have a negative impact upon your ability to grow in life and to try out new experiences. The important thing to remember is that although some events in life are naturally met by a feeling of fear.

Fear and love can have a profound effect on our health. Oxytocin (also known as the hug hormone) helps induce emotional bonding, labor, and lactation. It can also counter the affects of cortisol. Negative effects of continued stress on the body and mind are related to elevated levels of cortisol. These include: chronic anxiety and depression, emotional over-reaction, negativity, weight gain, heart disease, high-blood pressure, and weakened immunity. Basically, when we come from a place of love rather than fear, our overall health improves and research and science can now prove it!

Fear—Cortisol
Aggression, arousal, anxiety, feeling stressed-out, activates addictions, depression, breaks down muscles, bones, and joints, depresses immune system, increases pain
clogs arteries, promotes heart disease, and high-blood pressure, obesity, diabetes, osteoporosis, decreases work production and motivation.

Love—Oxytocin
Anti-stress hormone, feeling calm and connected, increased curiosity
Lessens cravings and addictions, oxytocin appears to be a major reason as to why SSRIs ease depression, positive feelings, facilitates learning, promotes healthy social behavior, repairs, heals, and restores, faster wound healing, diminishes sense of pain,
lowers blood pressure, protects against heart disease, increases work productivity and motivation.

How we create Fear

We weave these stories we tell ourselves. Let’s say we have a story about how we will never move ahead in the world. So how do we get the story to jell?

a) We make a up storyline.
b) We gather a cast of characters.
c) We assign the cast their roles.
d) We create situations that hold us back.
e) We put our cast to work.
f) We put the voices of fear and doubt into action.
g) We turn our story into reality.
h) We tell the story.

Most stories we tell, have strong negative emotions with threads of fear woven into them. This presence stunts our growth, and helps us to remain in fear and the associated emotions and feelings.

So how do we disassemble it and change the fear vibration?

* Say “no” to old habits of fearful thinking and automatic responses.
* Say “no” to drama and media that ignites old fears.
* Insist on changing your self-talk into what you want.
* You have thousands of thoughts a day, but keep in mind your mind can only think   one thought at a time. So make it one you want to experience.
* Discover where your fear comes from. Understand their roots.
* Get rid of irrational beliefs.
* Take that negative thought and turn it into a positive.
* Identify the fear analyze it. Is it real or did you make it up?
* Relax, physically, reduce anxiety and tension, around the fear.
* Establish a sense of confidence in your ability to overcome and deal with the fear.
* Let go of insecurity and develop trust.
* Permit yourself to be vulnerable to change and growth.
* Be here in the now.
* Stop obsessive thoughts about the feared objects or events.
* Put it into a realistic perspective.
* Accept that fear is a human quality.
* Allow for discomfort and pain.
* Know it will pass.
* Try not to feed it energy.
* Locate the truth and only the truth.
* Maintain the motivation to change and grow.
* Take risks!
* Imagine what is the worst that can happen.
* Remind yourself of the four noble truths.
* Build courage.
* All thought is prayer and words are actions…You spot it you got it.

We are not born with courage but it takes courage to live life to its fullest.

Perhaps the strongest weapon against fear is courage. Courage is taking a hold of and admitting your most important fears. When you build courage, you put fear behind you. Courage is the process of admitting that you have fears, yet you are willing to find a way to defeat those fears and not allow these fears to take control of you.

 

This is Tyler Woods with this months newsletter.       Remember, walk in peace and not in fear.

Psychoneuroimmunology and You

This month I wanted to do the newsletter on Psychoneuroimmunology which is a relatively new science which is all about how our minds influence our immune system. Basically what we think has a profound effect on us. I believe we ignore this valuable piece of information. I tell my clients that all thought is prayer because we become what we think. This is a series of articles I have written on Psychoneuroimmunology (PNI) and it is my hope that each reader gets something valuable from it.

Psychoneuroimmunology Health and Emotions
It just worried me sick. It ate through me like a cancer. It cut me like a knife. It’s killing me. These are expressions we use that hint at the mind/body connection. Have you ever wondered if there really is any basis for these sayings? Can our thoughts and feelings actually influence our health? Can the death of a spouse, unemployment or other environmental situations cause problems for your immune system?

Psychoneuroimmunology (PNI) is telling us yes, our emotions can effect our immune system causing illness. PNI by definition is a multidisciplinary field, involving psychologists, neuroscientists and immunologists. This field looks at the scientific data on the interaction of the nervous and immune systems as well as the impact of behavior and psychological functioning. In short, PNI is based on we are what we think.

Human beings are the only creatures on earth that can change their biology by what they think or feel. According to research, exposure to stressful life experiences has been associated with changes in the immune system. Viral and bacterial infections, auto-immune diseases, cancer, heart disease, and HIV-related illness have all been linked to immune system changes associated with stressful events and psychological responses.

Experts have noticed that illness has many positive rewards. Ever notice when someone becomes sick they receive cards, flowers and gifts. Often people who are ill will gain praises from family and loved ones. In fact, sickness gives us permission to do things that we would not do otherwise. It makes it easier to say no to unwelcome people, burdens, and job demands in our lives. Being sick, or not feeling good allows us to take time to rest, stay in bed, meditate, reflect, and gives us permission to relax. It also gives us permission to be loved because we attain a great amount of emotional support.

For example, immunological changes have been observed in response to major life change events such as a marital separation, the death of a loved one, caring for a sick spouse, people who suffer from chronic stress, and being unemployed. In a series of studies done over the past ten years, the relationship between psychological stress and illness has been linked together. People with chronic stress are prone to acute infectious respiratory illness, heart and liver disease, chronic headaches, Irritable Bowel syndrome, back- aches, and joint problems. In fact, in a recent study done at UCLA, studies showed that 90% of illness had an emotional root.

In addition, according to new evidence, healthy self-esteem is one of the best preventative measures we can utilize for both psychical and mental health. In fact, strong self-esteem can help boost the immune system and protect against heart disease, and aid in healing.

A growing body of evidence is showing that some people with low self-esteem suffer from chronic pain, headaches, respiratory infections, and digestive problems such ulcers, and Irritable Bowel Syndrome, heart disease, cancer, and chronic fatigue.

Researchers in psychology and psychoneuroimmunology stress that Self-efficacy is one of the major components to self-esteem. Self-efficacy is your perception of your own abilities. It is your belief in yourself and how you rate yourself. A study at UCLA showed that self-efficacy actually causes a chemical change in the brain that releases a chemical called catecholamine, which triggers a set of physiological reactions.

Suppressed or unsuppressed anger can also cause a wide spread effect on the body. To fully understand the process of anger, it is important to sense what happens to the body when one becomes angry. In a moment of anger, people may experience muscle tension, grinding of teeth and teeth clenching, ringing in the ears, flushing, higher blood pressure, chest pains, excessive sweating, chills, severe headaches or migraines.

With chronic anger people can experience peptic ulcers, constipation, diarrhea, intestinal cramping, hiccups, chronic indigestion, heart attacks, strokes, kidney problems, obesity, and frequent colds. Medical experts have found that the heart muscle is effected by anger and can actually reduce the hearts ability to pump properly.

The results of prolonged anger can actually cause harm to the body’s largest organ, the skin. Many people who hold their anger in often have skin diseases such as rashes, hives, warts, eczema, and acne. Researchers have studied anger and skin disorders and discovered that when the person resolved their deep buried anger, skin disorders dramatically improved.

One of the major effects anger has on the body is the release of chemicals and hormones, primarily the adrenaline and non-adrenaline. The adrenaline act on all organs that reach the sympathetic nervous system stimulating the heart, dilating the coronary vessels, constricting blood vessels in the intestines, and shutting off digestion.

There are many ways people can control their anger, relive stress, and gain self-esteem.

*Meditation. You hear it all the time, take a deep breath and count to ten. Meditation can allow you to take some time breathe, relax, and to reflect on the situation and take a critical look at what is happening with you. It can also slow down the metabolism of the body allowing it to heal.

*Practice forgiveness. Anger often times results in resentments. Resentments can be resolved through forgiveness. You do not necessarily have to forgive the person you are angry at face to face, you can forgive in any way that works for you.

* Creativity. Be creative in releasing your emotions. Screaming in a pillow, dancing, aerobics, pillow pounding, stretching exercises, tearing up old news papers, throwing rocks in a safe place, squeezing a ball of clay, kicking a ball or pillow, some sort of sport activity such as basket ball, racket ball, soccer or throwing a baseball.

* Avoid holding onto your feelings. Learn to express yourself. Talk to a friend, family member or counselor. Learn to talk and your health will benefit.

* Encourage others. By encouraging others you begin to believe in yourself as well as others.

* Begin to recognize positive traits in yourself as well as others.

* Do not set yourself up for failure. If you are setting goals, be realistic about your goals and allow yourself room to succeed. Do not set yourself up for failure.
Recognize your achievements! Achievements do not come in sizes. There are no small achievements, all achievements are BIG.

Most research thus far is showing that the immune system and the mind are
indeed connected. People really can be worried sick, or can psychologically be “eaten up” like a cancer. The medical field and psychology field can join together integrating both practices to ensure the best possible care.

By attempting to stay healthy, learning to give yourself permission to take time out for yourself, and building up your immune system, people have a head start in preventing illness and disease and can work towards stronger mental health.


Self Esteem and boosting the Immune System

According to new evidence, healthy self-esteem is one of the best preventative measures we can utilize for both psychical and mental health. In fact, strong self-esteem can help boost the immune system and protect against heart disease, and aid in healing.

There are five major components that determine our self-esteem.
1. Appearance and how we dress and present ourselves.
2. Psychical abilities and determining what we can and can’t do
3. How confident we feel in a social setting
4. Our perceived intelligence
5. Self regard and how we feel about ourselves.

A growing body of evidence is showing that some people with low self-esteem suffer from chronic pain, headaches, respiratory infections, and digestive problems such ulcers, and Irritable Bowel Syndrome. Low self-esteem is a common denominator in stress prone people.

Researchers in psychology and psychoneuroimmunology stress that
Self-efficacy is one of the major components to self-esteem. Self-efficacy is your perception of your own abilities. It is your belief in yourself and how you rate yourself. A study at UCLA showed that self-efficacy actually causes a chemical change in the brain that releases a chemical called catecholamine, which triggers a set of physiological reactions.

What can you do to improve your self-esteem and boost your immune system? There are many ways people can boost their self-esteem. Here are just a few.

· Have faith in yourself. Otherwise, begin to feel confident about who you are and what you do.
· Encourage others. By encouraging others you begin to believe in yourself as well as others.
· Dress up! Go out on the town, let people see you. Dress up and feel good about your psychical appearance.
· Take a class or take up a hobby. Keeping ourselves occupied on an intelligent level helps boost self-esteem.
· Begin to recognize positive traits in yourself as well as others.
· Do not set yourself up for failure. If you are setting goals, be realistic about your goals and allow yourself room to succeed. Do not set yourself up for failure.
· Recognize your achievements! Achievements do not come in sizes. There are no small achievements, all achievements are BIG.

Remember that believing in yourself is the strongest weapon you have in promoting good health and living a long happy live. If you have problems with self-esteem, seek the help of a support group or therapist and learn important ways to help you feel good about yourself. Having good
self-esteem can be the best medicine.

Anxiety Psychoneuroimmunology

What is it that has 35 million Americans ingesting over 5 billion doses of tranquilizers each year? What could possibly be the underlining factor in syndromes like chronic fatigue, fibromyalgia, and irritable bowels? Anxiety!

Anxiety is a far more common problem than researchers once thought. It can effect people from their teens through middle age and even later in life but the onset normally occurs in the late twenties and early thirties.

Besides anxiety creating physical syndromes such as chronic fatigue and fibromyalgia, it can also create symptoms that include headaches, trembling, night sweats, nervous tension, heartburn, heart disease, and immune difficulties such as chronic infections and respiratory problems.

Common mental problems that are produced by anxiety include panic attacks, agoraphobia, social phobia, insomnia, preoccupation with physical illness, and obsessive compulsive disorder. Those who suffer from post traumatic stress disorder (PTSD) are also prone to panic attacks.

There is good news for the millions of Americans that suffer from anxiety and its effects. Good diet, herbs, vitamins, and relaxation techniques are proving to be extremely helpful.

Diet
Doctors are suggesting the people with anxiety problems and secondary symptoms eat more meals daily in smaller portions. In addition these dietary guidelines are suggested.
Eat more apricots, garlic, salmon, asparagus, bananas, avocados, green leafy vegetables, whole grains, yogurt, and to concentrate on high complex carbohydrates.

Foods that should be avoided are caffeine, refined sugars, carbonated drinks, and a reduction of animal products.

Herbs
Saint John’s Wort can help if taken in the proper dosages. In addition, kava kava has shown positive results. Other herbs that can be taken include valerian root, 5-HTP, passion flower, ginko biloba, and hops.

Vitamins
Calcium and magnesium is one of the best things you can take for reducing stress and anxiety. The B vitamins are also helpful with a focus on B-12 and a B complex. Zinc also has been suggested by holistic practitioners.

Things you can do.

· Exercise and body movement. Everyone balks at exercise however those with high levels of anxiety, who exercise, have reported a great reduction of symptoms. Those with chronic fatigue and fibromyalgia have reported a notable improvement when they maintained light exercises such as walking, swimming, and bicycling.

· Seeking professional help from a loving caring therapist can help many people work through their anxiety and learn to control triggers that cause an anxiety attack.

· Take charge of your life! Having high anxiety, chronic fatigue and fibromyalgia does not mean you surrender to the syndrome (these are all syndromes and not diseases}. Assert yourself with the anxieties and discomforts and take charge of your life!

· Other helpful resources for anxiety can be, bio-feedback, yoga, mediation, energy work, and massage therapy.

· Most importantly, take the time each day to relax, and nurture your body and its needs.

Often times people require medications for their anxiety and secondary disorders that go with it. Please be sure to consult at least two medical doctors before taking prescribed medications as over half of these medications are over prescribed and can cause dramatic side effects.

As always, consult your doctor or holistic practitioner before taking making any major changes in your lifestyle such as herbs, vitamins, exercise, and diet change.

Social Support and Your Health

Can social support and friendships actually help improve the immune system? Researchers are asserting that yes it can. Social interactions can reduce stress, build self-esteem, and act as a buffer from our environment, thus enhancing the immune system and protecting a person from illness and disease.

The consequence of emotional abandonment can lead to a variety of
psychological problems such as, depression, suicidal ideologies, somatic disorders, addictions, and low self-esteem. Physical problems such as high blood pressure, heart disease, immune infections, digestive disorders, and some researchers claim social isolation can increase the risk of cancer. In fact, researchers have discovered people with chronic illness normally have a small support system and weak social ties.

Social support is important to good health because it effects the number of T- lymphocyte cells. Researchers studied a group of people with a high social support system and compared them to those with very low or no social support. They found that T- lymphocyte cells were much higher in people who had adequate social ties and their overall health was satisfactory. Those who had low social support and no family or friends were stricken with far more illness and their overall health was poor.

There are numerous ways to increase social support and friendships.

*Look for social groups that share the same interests you do.
*Engage in some sort of support group. There are support groups for EVERYTHING these days.
*Volunteer for something. Find a cause that interests you and donate some time.
*Sign up for a class that interests you and attend. There are classes for art, music, sewing, mechanics, computers, and anything else of interest.
*Join a gym and gain social support while exercising.
*Get involved with a community project.

Having good relationships with people can increase health, and decrease stress. By surrounding ourselves with tender loving care, and having people we can confide in, we increase our chances of living a happier healthier life.

Until next month, be healthy and whole!