Category — Sress Reduction

Cancer is such a scary word for every living being. We all have been touched by cancer in some way through family, friends, community members, and even our pets. Management of cancer becomes a horrific experience as well as an expensive one.

Cancer is ever changing because it is so adaptable and aggressive. The medical and pharmacological communities scramble each year to keep up with the science of cancer to not only heal us from this growing epidemic, but to also help us prevent its occurrence.

Prevention is key to warding off this disease and one of the most important components to focus on is healthy nutrition – reducing or eliminating processed and refined foods, increasing our intake of fresh fruits and vegetables; eating many raw and in the form of fresh juices. Whole foods are rich in nutrients containing vitamins, minerals, enzymes and a host of synergistic partners that aid in the proper breakdown and absorption of these vital ingredients all of our healthy cells require to fight the battle.

It requires a huge amount of good nutrients to detoxify the chemistry of processed foods, dyes, preservatives, herbicides, growth hormones, and antibiotics, all ingredients linked to cancer, that coat or are a part of the foods we eat daily. As well, the same healthy nutrients are necessary to detoxify the myriad environmental pollutants we are exposed to. Detoxification generally occurs first within our bodies leaving few nutrients to chemically combine, breakdown, and enable proper absorption and metabolism.

Stress is another factor that creates harmful chemistry in our bodies that must be detoxified before it can be eliminated, again using up vital nutrients needed to ward off disease. Adjusting our lifestyles to eliminate stress factors becomes essential in the fight to prevent cancer.

For those undergoing cancer therapies, it is important to recognize the complications that arise, especially if lymph nodes have been surgically removed, such as edema and lymphedema. The lymph system collects our cellular waste products and sends out our immune system fighting armies to do battle on our behalf. When lymph nodes are removed the process of eliminating these wastes slows down resulting in swelling with limb and torso enlargement. This can become painful and debilitating. We need the fullest power of our lymph system to keep our wastes moving out, so stagnation within this vital system can become disastrous.

Manual Lymph Drainage Massage Therapy (MLD) is the perfect answer for jump starting the lymph system following surgery and treatment. Its gentle pumping effect is soothing and effective at moving wastes along within a slowed down system and in supporting recovery and maintenance for the cancer patient. Teaming MLD with good nutritional choices, increasing physical exercise, learning deeper breathing techniques, and practicing relaxation strategies become the key components for helping us prevent cancer, recover from it, and manage any side effects of treatment therapies.

We want to be our optimal best each day. It is up to each of us to do our part as best we can and make the changes we can control. When we consider it is all about chemistry, providing ourselves with the benefits of life supporting chemistry rather than destructive chemistry becomes a powerful tool we all have available every day.

Krystle Shapiro, BA, LMT, CDT, Reiki

Allergies are among one of the most common medical conditions, affecting approximately one out of every five Americans. Common triggers include various grass and tree pollen, such as ragweed and elm, as well as foods or food groups like milk, nuts, or shellfish, and animal dander. Basically, anything the body does not recognize as “self” can become a potential allergen. Simply put, an allergy is an abnormal immune response to an otherwise harmless substance. The body detects a food or pollen exposure as a foreign invader, which triggers an inflammatory reaction. Symptoms range from the irritating but benign nasal congestion, sneezing and itchy eyes to possible skin rashes and hives, to the potentially fatal inflammation and swelling of upper airways.

Asthma is a respiratory condition that affects nearly 3 percent of Americans. Asthma is closely related in nature to the allergic-type response, as it too is a hyper-inflammatory reaction to an otherwise harmless substance or event. Often, people with asthma also suffer from some form of allergies. In asthma, one’s ability to breathe is greatly affected. Typical symptoms include spasm of the bronchi (or airway tubes), swelling of lining of the lungs, and excessive mucous production. Shortness of breath and wheezing are often experienced. The greatest concern is that if not immediately addressed, an asthmatic attack could lead to respiratory failure.

Mario Roxas, ND, 208/946-0984

A Naturopathic Prospective

Allergies and asthma are both conditions that can benefit from various alternative and complementary therapies. From a naturopathic perspective, one of the key considerations is to lower a person’s allergic threshold. This involves not only identifying the triggers and finding ways to reduce the risk of exposure, but also looking at aspects of an individual’s current lifestyle and health that may make them more prone to allergy reactions. If a person is already in a state of higher stress or inflammation, then they are more susceptible to react to other stressors that come their way. For example, habits such as smoking, and/or excess alcohol intake, lower an individual’s ability to handle the additional stressors that seasonal allergens may place on the body. Additionally, poor diet and nutritional deficiencies can play a very significant role in reducing one’s resistance to allergens. Key nutritional supplementation, like omega 3 fatty acids and bioflavonoids, along with certain diet and lifestyle modifications, can help reduce inflammation and strengthen the body’s resistance to stressors, allowing for better management of allergies. To find out more specific things you can do to manage your allergies and asthma, please call Mario Roxas, ND at 208-946-0984 or email at info@drroxas.com and set up a visit.

Owen Marcus, MA Certified Advance Rolfer, www.align.org, 265.8440

A Rolfer’s Perspective

Respiratory disorders, such as allergies and asthma, can actually alter the body’s physical structure. In the case of respiratory difficulty, restricted breathing can create a misshapen rib cage. If breathing is difficult–or even scary–the body will distort around that stress, adapting by creating fascial adhesions or scar tissue. Not taking full breaths creates the restricted structure reinforcing the experience that breathing is difficult.

So how do we reverse this pattern?

First, you free the chronic structural and soft tissue pattern by releasing the chronic tension held in the body. Rolfing was specifically designed to remove the chronic tension held in the body’s soft tissue and can reestablish the subtleness to allow the rib cage to move more freely.

Twenty years ago, I conducted a study on Rolfing with elite runners at Arizona State University. The biggest improvement they collectively experienced was increased vital capacity (the ability to take in more air). Even the world-class runners—including an Olympic marathon runner—experienced breathing improvements. Chronic allergy and asthma sufferers, after decades of breathing restrictions, usually see considerable improvement with Rolfing.

The other key factor with optimal breathing is to learn not to respond to stress in the old tension-producing manner.

When I had a clinic in Scottsdale, AZ, we operated a Mindfulness Stress Reduction program for hospitals and corporations. In the eight-week course, we often had students who experienced breathing problems. After a few weeks of teaching their mind and body to relax in the face of stress, the respiratory symptoms would decline. The core of the course was learning to feel, and then let what was occurring to occur. When we stop resisting our bodies, we stop tensing. For whatever reason, we learned to hold our breath when stressed; when we just let go and breathe, the stress seems to dissipate. When the tension of stress is gone, we breathe naturally.

Penny Waters, Relaxation Destination, 208/597-4343

Herbs and ReflexologyPerspective, Handling Allergies With the Touch of Reflexology and Herbs

Many of you are probably breathing a sigh of relief now that the days of buds in spring and grasses in summer are turning to cooler days of fall and winter. Gone will be the allergens that cause you such discomfort – itchy and runny eyes, sniffles, sore throat, stuffed up sinuses, aching head and so on. Would you like to be free of this yearly misery? Then let’s use the winter months to prepare for spring in such a way that you do not experience your allergies next year.

Without a doubt, the immune system needs to be cleansed and strengthened in order to fight the myriad of external pollutants and irritants that surround us daily that cause our allergic reactions. I recommend some wonderful herbs for this purpose. Foods that congest our system and cause our immune system to work overtime have to be reduced and eliminated, too. Foods that will be good for you are also recommended and help give you replacements for your usual fare. I also use herbs to boost immunity: Herbs that are high in Vitamin C that help flush the kidneys and detoxify the liver all find a place in an herbal formula. Herbs help curb cravings, too, when we give up some of our comfort foods for the sake of our health.

At the core of this program to control allergic reactions is reflexology. A series of reflexology sessions in the fall and then in late winter before spring will ensure success. The body is stimulated to throw off the congestion and toxic accumulation in your blood, organs, and lymphatic system. This will be strongly supported by your food program. You will be amazed at how deeply you can breathe, how clear your head feels, how alive and mobile you are, and how great it feels to experience true wellness.

Don’t wait until spring. Start now and avoid allergy misery and give yourself a health boost that will last a lifetime.

Robin and Layman Mize, Quantum Biofeedback, Certified Biofeedback Specialists, 208/610-9997.

Biofeedback and Allergies

When we hear the term “allergy testing” we most often think of the traditional medical approach, using a “scratch test” or needles to determine allergy stressors or sensitivities.

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Biofeedback Analysis is a phenomenal, scientific method to detect sensitivities using ones’ own muscle strength and the static electricity present in the body. Even children feel comfortable using this accurate, non-invasive and painless method of analysis!

Biofeedback analysis is based on the idea that there is an energy field which flows around and through all things. The Chinese call this energy Qi or Chi (pronounced “Chee”). Like a magnet creates a magnetic field which holds iron filings in a certain pattern, the Chi creates a field which holds the cells of our body in alignment. Theoretically, by altering the Chi, one can alter the body. In biofeedback analysis we use the body’s energy as a gauge to determine the level of stress intolerance to a given substance.

Krystle Shapiro, BA, LMT, CDT, Touchstone Massage Therapies,

208-290-6760

A Medical Massage Therapy Perspective

I find Manual Lymph Drainage Therapy especially helpful for clearing congestion in the sinuses and chest when my clients complain of stuffy heads, runny noses, and difficulty breathing. The lymph system works overtime during spring and summer when so much environmental toxins are present in our air and water. This specialized massage effectively encourages the lymph system to speed up its removal of accumulated toxins and cellular wastes of all kinds. This may increase a runny nose and/or coughing experience, but these reactions are short lived as the wastes are eliminated leaving the allergy/asthma sufferer feeling more clear headed, less achy, “dryer” and more energetic to get on with normal routines.

Clearing the accumulated debris from the immune system in a timely fashion enables it to continue its normal alert, attack, and manage activities that keep us healthy and vibrant. Manual Lymph Drainage is the perfect complement to your fall/winter health regimen.

A Common Complaint from Today’s Busy People

Each of us has heard from many of our friends and family that they suffer from arthritis. It seems to be common today and we have begun to take it for granted. With the coming of the maturing of the “boomers” we have begun to expect arthritis as part of the aging experience.

Research is uncovering that arthritis has begun to affect people as early as age 25. One of the professional dental assistants I have recently been visiting shared with me that her three year old daughter is suffering from juvenile rheumatoid arthritis. I was stunned to hear that.

Arthritis is generally considered an inflammation of the joints leading to pain or tenderness, stiffness, perhaps localized swelling, sometimes a “crunchiness” sound in the joints known as crepitis, and often a loss of full use potential in the affected areas, mainly the neck, shoulders, elbows, wrists, hands, hips, knees, and ankles. This occurs because joint spaces become narrowed due to a loss of cartilage or crystalline boney deposits. Wear and tear, normal for active people, as well as repetitive motions experienced in work and sports activities accumulates as we age and may cause damage to the collagen matrix covering and padding our joint ends. Our joints are always moving, bone, cartilage, tendons, ligaments, fluids, etc. to enable our actions. Stress and strain on our joints can cause damage that in turn causes irritation and thus inflammation. Surfaces that were once smooth become rough, irritated, and tender. Such inflammation alerts the body to release enzymes that further damage the irritated cartilage.

Two forms of arthritis are more familiarly recognized: Osteoarthritis (OA) and Rheumatoid Arthritis (RA). We ask ourselves, “What, if I am living a normal active lifestyle, causes me to acquire such a condition?” Some causes may be congenital predisposition as arthritis tends to run in families, such as abnormalities in joint or bone structures. Also trauma, obesity whereby excess weight places additional wear on weight bearing joints, nutritional deficiencies, illness or disease, even previously experienced ones leaving an “imprint” on structures, allergies, immune disorders, stress (and who doesn’t experience stress in our busy lives), and our everyday exposures to environmental pollutants and toxins.

Most of these “symptoms” are addressed with pain relieving medications, and many work well in spite of the variety of side effects. But the causes are the real culprits that must be addressed to bring on the most long lasting results.

Natural therapies have become more widespread in reducing the pain, swelling, stiffness, and loss of mobility in affected joints and can work in complement with ongoing medical interventions. As a massage therapist studying holistic nutrition, I have become fascinated with the connection of dietary choices that can accelerate or diminish the symptoms of OA or RA. And, as well, our exposures to industrial pollutants and toxins have lead to many disorders affecting digestion, all with a connection to OA and RA, such as leaky gut syndrome, GERD (acid reflux), candidiasis (overgrowth of yeasts in the gut), allergies, chemical sensitivities, chronic infections, and autoimmune disorders as in ankylosing spondylitis and lupus erythematosis.

The members of The Sandpoint Wellness Council often serve clients suffering from arthritic conditions and seek to find answers and solutions to the many individualistic causes. Following are the therapies they find most effective in relieving the day-to-day symptoms enabling an improvement in pain management, overall health and healing, and mobility. Our goal is to provide information to help you choose a therapy best suited for your needs, and we always welcome your responses to our articles. Please visit our website, www.sandpointwellnesscouncil.com, and share with us your stories, comments, and ideas.

Krystle Shapiro, LMT. Touchstone Massage Therapy 208/290-6760

When joints are stiff and inflamed, the surrounding muscles respond by tightening up. The brain sends chemistry to the affected areas signaling the need to protect, and this in turn informs the muscles to react whereby they then further compress the joints. Massage therapy can relax tensed muscles, gently stretch and release spasms, reduce associated pain, and improve overall mobility of joint function.

Ilani Kopiecki, CMT, Ilani Healing CranioSacral, 208/610-2005

The pain and inflammation from arthritis can be miserable and sometimes debilitating. Through the release work of CranioSacral Therapy, tight tissues brought on by arthritis can be softened, enabling blood flow and oxygen to surge into inflamed areas, providing pain relief and mobility. Since CranioSacral Therapy is based on light touch, the affected area can be treated without much invasive manipulation, thus preventing more discomfort for the client.

Owen Marcus, MA, Certified Advance Rolfer, 208/265-8440, www.align.org

In thirty years of practice, I’ve worked with many people who were diagnosed with arthritis. After Rolfing, the symptoms usually went away when the soft tissue tension left. In this country, we traditionally had little understanding of how soft tissue (muscles and fascia – the tissue that holds everything together) affects all aspects of our existence. Last summer, my colleagues produced the first international conference on fascia at Harvard Medical School for clinicians and researchers. It was so successful that another one is planned.

Often, someone who has osteoarthritis will tell me that the joint they injured many years ago is now the joint with arthritis. Previous trauma creates a cascade of body responses that can end with a joint locking up. By releasing the effect of the trauma in the soft tissue, we can often prevent–and in few cases, reverse–arthritis. I will be the first to admit, however, that after a joint has deteriorated, removing the soft tissue strain may be of little benefit to the joint – Rolfing can prevent other areas from tightening.

Penny Waters, Reflexology and Herbs, Relaxation Destination, 208/597-4343, sunpen54@yahoo.com

Whether suffering from osteoarthritis or rheumatoid arthritis, a client will benefit from reflexology and herbs. They decrease inflammation and pain and help prevent a worsening condition. Reflexology is proven to improve blood circulation. This means stagnant, inflamed areas are flushed so swelling decreases and soreness improves. With improved circulation the liver cleanses and kidneys filter impurities more frequently, which reduces toxicity that promotes inflammation.

Reflexology will help stimulate the natural release of cortisone from the adrenal glands which reduces inflammation and pain. The relaxation of reflexology coupled with the improved circulation results in joints feeling less stiff as well as less painful. It’s wonderful that improvement can happen in painful places without having to touch them directly.

Herbs are selected for their specific properties which will benefit the person with arthritis. I look for herbs which will reduce inflammation and swelling and support liver and kidney function. Burdock is an excellent choice for these goals. Cleansing herbs that will penetrate into muscles and tissue walls; cleansers that will break down organic waste such as uric acid; pain relieving herbs; herbs with high levels of vitamin C to return an acid system to an alkaline system will all be combined into a formula for relief.

Lifestyle support is very valuable so I make the following suggestions: Movement/exercise will help stiff joints from becoming heavily arthritic. Do a little every day. Reduction of highly acidic foods (examples are meats, acidic fruit) will also support a return to well-being. I encourage my clients to do their best to make dietary changes that will help them feel better. All kinds of supportive ideas are available in a little booklet I have for my clients for easy reference. Reflexology and herbs offer a safe and healthy way to relieve the symptoms of arthritis. Check with your doctor, as always, and then discover the help that is available.

Mario Roxas, Naturopathic Physician, 208/946-0984

Arthritis is an inflammatory condition affecting the joints. There are several potential factors that can contribute to an individual developing arthritis. Such factors include genetics, age, weight, previous injuries, illness or infection, and chronic repetitive movements as associated with a job or a sport. Mounting clinical evidence suggests that dietary habits and potential nutritional deficiencies can also be significant contributing factors to arthritis.

As a naturopathic physician I work with patients not only to diminish their arthritis, but get to the cause of their pain and inflammation. This involves taking a fairly comprehensive personal medical history that looks at all those factors mentioned above, from family history, to past illnesses and injuries, to occupation, hobbies and level of physical activity. This medical history also includes taking an in-depth look at a patient’s diet. Once this done, I develop a treatment plan that outlines specific nutritional considerations and dietary recommendations that can help lessen inflammation and promote healing for that particular individual. I may also incorporate anti-inflammatory herbs to further help soothe pain and promote relaxation and soft tissue repair, and physiotherapeutic modalities, such as hydrotherapy, stretching, and various bodywork techniques, to help increase circulation, reduce stress, and enhance flexibility.

At this point it is important to note is that there is no one set treatment plan. For instance, if 10 people came to the office diagnosed with arthritis, they may all share similar general symptoms, but their root cause may be different. For one person it may be an underlying nutritional deficiency. For another, an immune function issue. And for yet another it may be a metabolism issue. Consequently, each person may leave with a different treatment plan. One thing that is consistent with each plan is my adherence to the principles of naturopathic medicine which are: First, do no harm, address the cause not just the symptom, treat the whole individual not just the injury, help the body heal itself, and promote prevention and wellness. Please visit my website at: www.drroxas.com

Kristine Battey MSPT, ATC, CSCS, HLC, Owner Divine Health & Fitness, www.divinehf.com, 208-946-7072

I have worked with many people with varying levels of arthritis. I teach people exercises designed to preserve and increase the strength and use of their joints. People who suffer from arthritis usually always feel better after exercising. Exercise helps the joints to become looser and glide better which in turn decreases the amount of pain and stiffness a person may suffer from.

An exercise session may begin with low or non-impact aerobic exercise such as the stationary bike or elliptical machine to warm up the body and begin to loosen the joints. Aerobic exercise also strengthens the heart, helps to maintain weight, and increases the overall fitness level. The more fit a person with arthritis is, the easier the disease is to manage and the more active and pain-free the person is likely to be. Gentle range of motion exercises are another type of exercise that moves the joint through it’s full range of motion helping to relieve stiffness, improving and maintaining joint mobility, and increasing flexibility. Strengthening exercises preserve and increase muscle strength, increase the person’s general level of fitness, and help to maintain overall body strength and weight.

Any exercise program that I design is always tailored to the individual’s disease and limitations. Any movement is better than no movement and will improve the person’s quality of life significantly.

Last year I was blessed to be invited to Tasmania, Australia to teach healing classes and to offer private sessions. During that quiet retreat time half way around the world I entered into a process of deep reflection and received some wonderful insights about the art of forgiveness. They have truly blessed my life, and I would like to share them with you.

Many people look at forgiveness as the most selfless act one can do for another human being. From my view point it is totally for the benefit of the giver! When we hold on to resentment, anger, sadness, fear, or hatred it can literally weigh us down with negativity. We are unable to truly move forward into the future with peace and clarity of direction. Sometimes our physical health suffers as well, leaving us in chronic pain and discomfort. Then all of our actions seem to have a dark cloud over them. That is because our bodies, minds, and spirits are blocked by unresolved traumas from the past. The act of forgiveness releases those old thought patterns and emotions and clears the way for self healing and restoration.

So why do people hang on to these negative emotions? One reason is that they might feel they are right in the conflict, and therefore justified in their emotional reactions. Another reason is that they could feel that if they let go of the negativity they will somehow let go of the memory of the incident, and no one will know the wrong that was done to them. Or maybe they feel a sense of empowerment by keeping those negative reactions alive as the result of an apparently powerless situation. Whatever the case, those negative emotions only continue to harm the person thinking them. The other people involved probably have moved on with their lives, and don’t give it a second thought! Just remember, when you forgive another you will never forget the incident, but you will dramatically release your emotional attachment to it. It is like saying, “Okay, it happened. I will never forget. But I set myself free of this unbearable emotional burden I have been carrying around, so I can get on with my life.”

When you forgive, you set yourself free.

Many times people want to forgive but their minds hold them into unrelenting negative patterns. Forgiveness takes a change of action, and takes practice. I suggest you try writing a “poison pen letter” to those who have wronged you. You will never mail it to them, but it will be used as a process to let go of your emotional attachment surrounding the situation. Sit down with a pen and paper and write down all of your feelings that you have about the incident and the people involved. Let go of all stops. Use expletives if needed! The idea is to let loose of all the feelings that you have been holding on to and get them out. No one but you is going to see this letter, and you will probably feel whole a lot better afterwards. When you have finished writing and feel released, take the letter, tear it up and throw it away. Imagine all of those negative feelings dissolving, until you are free of them. This process may take a few times, but each act of release will be rewarded with greater insight into the situation, and finally, and act of forgiveness itself.

The more you release those negative emotions, the more you will know when it is time to forgive and let go. I suggest setting aside a quiet space for yourself to consciously begin the forgiveness process. Make sure you have no distractions, such as children, pets, or phone calls. Sit down and close your eyes. Take deep breaths and relax. Keep your feet flat on the ground. Imagine breathing in light through your nostrils, and breathing out all negativity through your mouth. Continue to do so for several breaths, and then just breathe normally through your nose. When you are ready, imagine calling to you the person or persons that have hurt you. Then look into their eyes, one by one. With your heart leading the way, tell them your feelings and that you forgive them and set them free. Imagine them turning around, and walking away towards the Light.

The next step in the forgiveness process is to call to you the person or persons that you have knowingly hurt or betrayed through your actions. Again, with your heart leading the way, look into their eyes one at a time and tell them that you are truly sorry and ask for forgiveness. Then let them go into the Light too. Keep doing this process until no one else comes to mind.

The last step in the process, and the most important, is to forgive yourself for any past actions. Sit with this for a while until you feel fully renewed. Then slowly open your eyes, and realize you are free to begin a new life without any emotional strings tying you down. Repeat this process as much as necessary.

As you become more adept at the Art of Forgiveness, you will notice that situations may arise that you can forgive right away. You will be able to release your anger, hatred, fears, resentments, or dissatisfactions much sooner that before. You may feel happier in your life, and ready to try new, creative endeavors. Old worries may seem to vanish, being replaced by more peace in your life. Remember, the more you practice forgiveness the easier it becomes. And good luck with your journey.

Ilani Kopiecki, BA, CMT & IET is a CranioSacral Therapist and Therapeutic Massage Practitioner here in Sandpoint. She maintains her practice at Stepping Stones Wellness Center.

We lose over $300 billion a year in productivity due to stress. What we lose in quality of life is much harder to put a figure to.

We don’t know what we are missing in terms of lost opportunity costs. A work team that is burnt out is not likely to be the first to jump on a new opportunity or create one. A family who is stressed out that takes a vacation is likely to neither renew themselves nor fully allow themselves to enjoy their time together.

The stress response, as a survival mechanism, is a reactive response. Even chronic stress puts you in a place where you are reacting and not creating. If you just worked your second 60-hour week and your son has a soccer tournament through the weekend, do you think you will be fully present for it? Or maybe you and your partner are attempting to find the time to sit down and design your new house. You finally find the time, but you are exhausted – how creative will you be? How much fun will it be?

Stress tends to put you in a mode where you are attempting to just keep up and not mess up. You are more likely to be planning from a position of covering your butt versus creating what could be the next breakthrough.

Some Solutions

Don’t buy into stress . I am not saying deny it. You need to acknowledge it and its effect on you. However, you don’t need to accept a life ruled by stress. Often, you may find yourself in an environment where there is an assumption that this is the way we do it, a place where stress rules.

Stop focusing on what you don’t want - focus on what you do want . When you learn to ride a motorcycle, one of the first things you are taught is not to look where you don’t want to go, but look where you want to go. Your bike will follow your eyes. Your behavior follows your focus. If your main concern is simply survival, you will do just that. As your focus shifts to generating a full spectrum of success, your survival and your stress around it may handle itself.

Make a commitment to your health and success . Use the information and resources in www.stressedout.org to break out of the state you are in with stress. Being more productive is being less stressed. France is known as a laid back country. Not only do they drink their wine, they also have one of the shortest work weeks in all of the developed world. Yet, they are one of the most productive, more productive than the United States.

A huge step occurs when you set boundaries that yourself and others respect. Start saying “no” to what takes energy from you and “yes” to what gives you energy. Make a conscious decision about the long hours of work; don’t just do it because everyone else does it. Are you willing to work those long hours to be promoted? Is being the manager what your really want? Ask your head, and ask your heart.

Just as a cost in business needs to be balanced against income, so does stress needs to be balance by receiving rejuvenation. After your long and hard two weeks, your mind and body needs time to renew. It might mean vegging-out for the weekend or going fishing. Balance your expenditures with your rejuvenation.

Take the long view . I once had someone tell me that as he matured he would ask himself: When I am an old man sitting on my rocker on the porch – would I be glad I chose a particular decision?

Reducing stress is not reducing risk taking. It may be taking a different kind of risk. Take risks that allow you to be different and invest energy in areas that will produce long term gains in health, wealth and happiness.

Owen Marcus is our local Rolfer and a producer of www.StressedOut.org .