Welcome to Stress Whispering

Lifting you above daily stress to find a place of inner peace and calm so that you can be your most crazy powerful divine being each and every day.


What is Stress???


“A state of mental or emotional strain or tension resulting from adverse or demanding
circumstances”


Stress can be described as physical, mental & emotional reactions to things in our
environment/lives which we perceive to be stressful, creating a physiological response
in our bodies and leading to the experience of stress.
Each individual’s mind-set is different because it is created by each individual’s life
experience. These experiences tell us what is likely to cause us pain of some description,
some being set into our subconscious so young in childhood that we can’t even
remember them. Each time we are in a similar situation or presented with similar circumstances that has caused us pain in the past, a stress response will be elicited due
to stress hormones which run through the body creating the flight/fight responses and
the stress cycle.
Physiological effects such as a lack of sleep and inadequate nutrition can also trigger
the release of these hormones.
When these hormones are released into the body, they cause certain other physiological
reactions to occur because, when you are in danger, energy and hormones are
directed towards parts of the body which are needed such as your muscles to help you
run or fight harder and your heart to increase the output of blood and oxygen to your
muscles and stops going to parts of the body not necessary for danger situations such
as your reproductive and digestive systems.
These biological mechanisms are a throwback from days gone by where people
needed to have these biological responses in order to catch their food or run from wild
animals. Unfortunately, even though we no longer need to catch our own food or run
from danger very often, our body still has the same biological response to things that
we consider harmful or stressful to us.

The big difference in our ability to cope with these hormones running through our system
compared to our caveman ancestors is recovery.
In the days when these responses were necessary, after the beast was slaughtered or
attack averted, there was time for rest. There was time to let the system reset itself and
for the hormones to dissipate before the next attack or hunt, when the hormones were
required to be released again. In today’s society no such opportunity exists as the
hormones are released multiple times a day and in some cases all day everyday with
very little chance to let the stress cycle hormones run their course or to find a peaceful
balance before the next onslaught begins


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Triggers


Triggers are events or situations in our lives which are a cause for stress. They can
come in any form and remember that each individual has different triggers which bring
about different stress reactions.
Physiological
Adolescence, illness, accidents, lack of exercise, poor nutrition, alcohol or drug use/
abuse, sleep disturbances, muscle tension, headaches, upset stomach, injury, pain
Environmental
Excessive or irritating noise, problems with roommates or neighbours, uncomfortable
living space, bad weather, natural disasters, busy traffic, pollution
Social
Death, finance, group projects, disagreements, demands on time and attention, dating,
balancing work and school, loss of a loved one, conflicts with family, exams, moving
house, traffic, divorce.


Knowing what your triggers are and which situations illicit stress responses in you is
the first step in taking back your power and overcoming daily stress. What are

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Effects of Stress


Insomnia
Stress causes hyper arousal which creates havoc in the body’s normal ability to fall
asleep, stay asleep and affects the quality of sleep. In cases where insomnia is stress
related, finding relief from the stress can in turn cure the insomnia.
Physiological
I.B.S (Irritable Bowel Syndrome), Heart problems, adrenal fatigue indigestion, tension
headaches, stomach ache, sweaty hands, cold hands and feet, dizziness, fatigue,
muscle tension, back/ neck/ shoulder pain, racing heart, high blood pressure, shallow
breathing, restlessness, ringing in the ears diarrhoea, constipation

Emotional
Easily bothered, burned out, boredom, irritability, powerlessness, easily upset, overwhelmed,
pressure, loneliness, unhappiness, moodiness, helplessness.
Mental
Lack focus/ concentration, brain fog, excessively high expectations, forgetfulness, lacking
creativity, indecisiveness, worry, loss of humour, self – critical, pessimistic.
Behavioural
Excessive smoking/ alcohol/drugs, over eating, under eating, critical of others, short
tempered, procrastinating, over sleeping, inability to finish tasks, nail biting, driving too
fast grinding teeth, fidgeting.


Anxiety Anger Depression

Feelings of anger, anxiety and depression are all often long term effects of living in the stress cycle and  having to be too strong for too long. When we don't have a break from stress and look after ourselves, the onslaught of negative thoughts and flight response hormones become too much and we lose control over our emotional responses. Long term this can alter the chemistry in or brain making it hardwired for these negative emotions and these then become or programmed states. This is usually when people find they can no longer function without anti depressants.

Anxiety and depression are more characteristics of flight responses taking over, where we get caught in a state where we just want to run away from everything

Anger is characteristic of fight responses taking over where we just want to fight with everything and express our anger in explosive ways.


Find ways to relax

Taking the time to look after ourselves and spend a few minutes simply just relaxing and being peaceful can help rejuventae the batteries and keep you going.

By partaking in activities that we enjoy, that makes us happy and by doing what you
love, we are helping ourselves to feel good and every time our thoughts tell us that we
are enjoying ourselves or having a good time, being peaceful, we are rewiring our brain
to have pleasure responses much more easily. For this reason it is hugely important to
engage in what makes you happy, the things that really make you feel good.
Not only will it give you time to enjoy yourself but also gives you something to look
forward to at the end of the day and as you do more activities that make you feel great
about yourself, you can find that you automatically begin to get more enjoyment out of
other areas of your life as well.


Meditation

Meditation is not about losing all thought but focusing thought onto the one at hand. It
is a common misconception surrounding the ancient practice. To completely remove all
thought from the mind is pretty much impossible even for seasoned gurus. The aim of
meditation instead is to learn to focus the thoughts you do have and gain control, helping
mindfulness become easier to achieve.
In order to meditate it is simply a matter of channelling all thought into a single point of
concentration and holding it for as long as you can. Your mind will naturally drift off to
other places but when you do notice this happening, just gently remind yourself to bring
your thoughts back to focus.
Latest studies show that meditative practices can help with rewiring the brain, allowing
for more peace, better concentration and greater life satisfaction. Small amounts of
time will probably be enough to start with, 5 min is a good starting point, just like physical
fitness, the more you do it, the better you will become at it.
The beauty of meditation is that it doesn’t have to be sitting still in one place, although
that is the way of most formal teachings. Anything that channels the creative side of
us can be meditative, excellent examples of meditative practices are exercise, dance,
listening to music, art and of course the wonderful new trend of adult colouring books.


Download music tracks here

Download the tracks below and play them as you fall asleep at night to experience more calm in your life.

Each music track is especially designed to help you fall asleep and experience enhanced relief from insomnia, stress and anxiety.

Hypnotic track for insomnia

<a href="https://renaygramberg111.podbean.com/mf/play/hrqzse/Insomnia.mp3">Download this episode (right click and save)</a>

hypnotic track for stress

<ahref="https://renaygramberg111.podbean.com/mf/play/a26s2v/Managing_Stress.mp3">Download this episode (right click and save)</a>

hypnotic track for anxiety

https://s106.podbean.com/pb/37da0f96f3b212a5055e172692ac7222/5a162d47/data2/fs186/2247493/uploads/Insomnia.mp3


Change Your Thought Patterns

Changing our thought patterns surrounding situations we perceive to be stressful can
prevent the stimulation of the stress hormones into the blood system. For example
a person who stresses about traffic may benefit from changing their focus from being
stuck in the traffic unable to get anywhere to a mind-set that says ‘You know what, this
really is pretty crappy but it’s only traffic. I’ll get home and when I do, I can relax and
enjoy my weekend.’
It’s not necessary to be all positive, all the time but changing the focus of the thoughts
we have can help to find a more peaceful place.
Changing our thoughts is not an easy task to achieve but the tools coming up in the
next few pages gives many tools which can help to make it easier to achieve and you
can find that as you practice controlling your thoughts you will naturally have more
positive thoughts and enjoy life much more easily as you do so.


Happiness and Positivity


There is a myth surrounding happiness whereby many people think that in order to
be happy, things in life have to be perfect. Happiness will come when I get that raise,
when I get that house, when I get that new job , when, when, when, when.
The truth is, is that if we wait for happiness, it may never come because it is in our nature
to dream bigger, to reach one goal and then set another so if we wait until we have
everything we want before being happy, we may find that we never come to the point
in our lives where our expectations have been met enough to allow that happiness to
happen. Instead the trick is to remember that happiness is not the destination, it is the
journey.
Looking at your situation with honest acceptance is an important step in finding happiness
and dealing with stress. Acceptance doesn’t mean to roll over and play dead
while horrible things happen to us and in fact if there are truly horrible things happening
in your life then I encourage you, no beg you, to please get help to get out of that
situation.
Acceptance is simply looking at the situation you are in and realising two things; 1, it
won’t last forever and 2, things could always be worse.
Sometimes it can be hard to find acceptance and happiness in the journey as we grow impatient waiting for things to be the way we want them to be, in these times it is important
to practice gratitude. Whenever I think of gratitude I am reminded of an old saying
that goes something like; “Along my travels I met a man with no shoes, I felt sorry for
this man until I met a man with no feet”
For me this is a perfect metaphor for being grateful for what we have, We may not
have a fancy house but we do have a house, we may not eat the fanciest foods but we
do eat, maybe our job is a bit of a strain, at least we have the health to be up and out
working. It really doesn’t matter what your situation is, if you look with an open loving
heart, there is always something to be grateful for.
Take the time to think about and write down the things you are grateful for and remember
to look at it regularly to stay in tune with the things that you are grateful for. As you
work through your list, the things that you will find that you are the most grateful for will
be the very reasons that you do it all, the reason you get out of bed in the morning.
As you focus on what you are most grateful for you can find that the stress in your life melts away and you enjoy life so much more.


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Exercise for Stress


Not only does exercise keep you strong fit and healthy but just about every form of
exercise can help to relieve stress. Just 30 minutes a day of enjoyable exercise triggers
the release of dopamine which is the body’s feel good hormones.
Exercise has the added benefit of helping you look better, feel fitter and be healthier
and stronger. When this happens your body performs more optimally and you will be
naturally equipped to deal with any stressors that come along in your life.

The easiest way of course to include exercise in your daily routine is to find an exercise
that you really enjoy and can afford. Find a time where you can fit the exercise in and
stick to it. If 30 min is too much according to your current fitness levels then of course,
start out with less, as little as 5 min at a time if you need to, and build it up to longer
times as your fitness levels permit.


Great examples of fun exercise include; Walking, running, swimming, horse riding,
team sports, yoga, Tai Chi, Pilates, Karate, water aerobics, join a gym, anything that
gets you moving is a really great place to start.


If going out and exercising in public is a little bit too daunting to start with, exercise at
home, invest in a yoga mat and some light weights. You tube and Pinterest is full of
great exercise programs and how to articles to help get you started.


If it’s been a while since you have exercised or you have injury or illness concerns
please start slow and see a physician before you begin any intensive exercise program.


Including 30 minutes of exercise in your daily routine may seem like a difficult task but
start small if you need to and lest yourself build up stamina as you let go of the stress
and find exercise that you enjoy doing you will find that you enjoy the feeling of movement so much that it becomes a part of your daily life.


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Nutrition For Stress

Stay hydrated

The standard guide for how much water
we should consume is 8 glasses per
day, however this is only an average.
Depending on your activity levels, alcohol
and coffee consumption and your
size, the amount of water you need to
consume each day may vary widely.
For an easy calculation for how much
water you should be consuming try
simply multiplying your body weight by
3.2. The answer will give you the total
amount of water you should be drinking
each day to stay thoroughly and
adequately hydrated

Drinks

Cut down on stimulants such as coffee,
tea, and soda as much as you can.
Trade them for decaffeinated coffee
or tea, 100 percent fruit juice and herb
teas. Drink plenty of water to avoid
dehydration and protect your kidneys.
Alcohol.
Alcohol supplies little to no nutrients.
Women should have no more than seven
alcoholic drinks a week, and men no
more than 14. Attempt to match each
alcoholic drink with a glass of water.

Nutrients


Stress creates a greater demand on the physiological resources of the body and
depletes important nutrients from the body. Omega 3s, B complex vitamins & Antioxidants
are all burned up during the metabolic processes surrounding stress. Gut flora
and intestinal permeability are also effected during times of stress, effecting absorption
of vitamin D.


Unhealthy foods
Many people also turn to unhealthy foods such as saturated fats and refined sugars
during times of stress. While these give a small reprieve in allowing us to feel good for
a short while, the aftermath is often worse leaving us feeling irritable and fatigued with
mood swings as well as the stress.
Have an honest look at your diet and see where improvements can be made to help
with your ability to deal with day to day stress. Make it easy for yourself by making a
few small, maintainable changes at a time instead of trying to make massive changes
all at once. Let yourself settle into each change before moving onto the next changes
you wish to make and as you become more confident you will find that you naturally
make the changes you need to in order to control your stress and live a peaceful life.


Breakfast
Aim to always eat breakfast, even if you can only manage a piece of fruit. Fruit
smoothies make a great choice for breakfast. They can be made with various combinations
of fruits and with or without oats, chia and yogurt. Be adventurous by adding
vegetables or spices.


Lunch and the Evening Meal
Healthy options include baked potatoes with baked beans or tuna, sushi, vegetable
soup, whole-grain sandwiches or salads. In restaurants, baked fish or chicken with
vegetables are good choices. Or go for pasta with a tomato-based sauce.


In-between
To sustain your energy, snack on healthy food throughout the day. This calls for a little
planning. Bring a banana, yogurt, nuts and raisins, a few oatcakes or a bagel to work to
have handy.


Supplements
Consider a vitamin and mineral supplement to replace the nutrients depleted by stress,
particularly the B vitamins, vitamin C, calcium, magnesium and zinc. Herbal supplements
to aid digestion include liquorice root, aloe vera, lemongrass and kava kava.
Mint, dandelion, fennel, ginger, slippery elm and meadowsweet teas help digestion.

Company: Eating in the pleasure of good company, laughing, relaxing and enjoying
your meal has been shown in several studies to aide digestion and increase absorption
of vital vitamins and minerals from your food. Take your time and share a meal with
family and friends to distress and unwind while you eat.


Herbs and spices: Add herbs and spices to your meals for enjoyable flavour combinations
and the added health benefits of all the wonderful compounds found in herbs and


Sample of Diet Good for Stress


Breakfast


Eggs, whole grain toast and spinach, baked beans, fruit and yoghurt.


Morning tea


Fresh fruit, yoghurt, nuts, juice


Lunch


Big leafy salad, fresh raw vegetables, feta cheese, nuts and seeds, lean chicken,
salmon


Afternoon tea


Freshly brewed peppermint tea, rice cakes, tomatoes


Dinner


Lean meat, white fish, green salads, quinoa


Dessert


Dark chocolate and green tea


Drinks


No more than 2 cups per day of any caffeinated drink. No more than 2 standard alcoholic
drinks per day. 8-10 glasses of water per day or your body weight multiplied by


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Stress Whispering Personal Guidance

Would you like to be personally guided through to lift you above stress and anxiety and the daily grind to reach your goals?

The Stress Whispering program is an individualised, private program designed to help women who are experiencing  stress  in order to find their inner calm, let their light shine bright and chase their dreams 

When you sign up to become one of my exclusive stress whispering clients I will work with you to determine what your goals are and the issues preventing you from fulfilling them and determine the approximate number of sessions you will require to move into an anxiety free state.

Sessions are carried out utilising a combination of therapeutic techniques such as Hypnotherapy, EFT, visualisation, mindfulness and NLP and reiki .

Stress Whispering gently moves you into a state of being which allows you to follow your dreams unhindered by daily stress and emotional baggage.

Allow yourself to experience a deeper level of healing and reach your goals so much faster that you think.