National Institutes of Health • U.S. Department of Health and Human Services

Cure JM Family Conference Stress Management Resource Guide on a Budget

Rita Volochayev, PhD, CRNP, CPMN, CHT, CMNLP Clinical Research Branch, NIEHS

NIH, HHS Bethesda, MD volochar@mail.nih.gov

June 29, 2018

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Disclaimer:

The information presented here does not represent views or opinions of the NIH and it is only the author’s personal opinions and views.

The information presented here is for information purposes only and does not constitute medical advice

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Purpose – Balanced Life

From this…. To this….

3 Image Courtesy: The Scream, 1893 by Edvard Munch, National Gallery and Munch Museum, Oslo, Norway

Purpose – Balanced Life

• To be able to help yourself to manage any challenges in life anytime anywhere

• To learn how to handle and manage daily stress

• To provide information on variety of resources available

• Information on where and how to get help if needed

• To save money and time.

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GIFT/GIVEAWAY + Housekeeping

• There will be giveaway for all attendees of the lecture at the end of the presentation

• I will only discuss tools that I have personally tried/used

• No need to take notes – I will provide a handout with detailed

information and a section for beginners with suggestions where to start

5 Image Courtesy: gosmith.com

List of Resources for Stress Reduction • Smile/Laughter – Real or Fake

• Watch – TEDx Talks on YouTube

– Dr. Alia Crum. Change the mindset, change the game

– Gen Kelsung Nyema. Happiness is all in your mind.

• Read or Listen – Louise Hay “You can Heal Your Life”

• Read or Listen – Joe Dispenza “Breaking the Habit of Being Yourself”

• Virtual Reality

• Hypnosis (free/paid)

• Self-Hypnosis or/and Meditation

• Music Therapy

• Aromatherapy

• EMDR (Eye Movement Desensitization and Reprocessing)

• ADT/Havening

• EFT/Faster EFT

• BSFF (Be Set Fast Free)

• Energy Work: Chigong/Qigong, Quantum Touch (QT).

• Acupressure (free)/ Acupuncture (paid)

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Emotions Are Like…. • When you react to others it is a projection of your own reality =

meta-mirror = the problem is within you, never another person.

• Meta-mirror is when you see pieces of you in the other person = tip of the iceberg = Your emotions.

• This means you need to go and find inside you the emotion, the root cause, the iceberg and eliminate it.

• Once eliminate negative emotions nothing and nobody can ever bother you.

• When others react it is a projection of their own reality = it is never ever about you. It is about their inner iceberg that they need to work on, to find it and eliminate it.

7 Image Courtesy: http://preparedtoanswer.org

Important Points to Remember

• Your body does not know the difference between imagined and real

– Virtual reality, panic attacks, anxiety and stress are all imagined.

– You can “Un-imagine” with visualizations, suggestions, hypnosis, faking…

– ….thus, can take care of most issues and problems.

• What your mind believes body follows

• If “It Is In Your Head” then you can fix it easily and effortlessly

• Your body has two systems (Can activate only one system at a time):

– Sympathetic (fight or flight response)

– Parasympathetic (resting state)

• Your mind is the most powerful tool – become a President of your mind. Do not make space for anybody or anything that does not have your best interests.

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TEDx Talks on YouTube Neuroscientist explaining power of placebo Experiment 1 • Two groups of hotel maids

(Information/No Information)

• Changes in health status in information group

Experiment 2 • Same Milkshake given x2 times

• Ghrelin (hunger hormone) checked post – Increase after 2nd milkshake because participants were provided different information than the first time.

9 Image Courtesy: TEDxTalks on youtube.com

Dr. Alia Crum Change the mindset, change the game

TEDx Talks on YouTube

• Are you happy today? Why?

• Are you unhappy today? Why?

• Happiness comes from within

• If your happiness depends on outside world then you are outsourcing your happiness

• Three minute meditation at the end – Great for those who want to learn how to meditate

10 Image Courtesy: TEDxTalks on youtube.com

Gen Kelsung Nyema Happiness is all in your mind

Breaking the Habit of Being Yourself by Joe Dispenza You can Heal Your life by Louise L. Hay Breaking the Habit of Being Yourself by Joe Dispenza • Mind/body connection, power of the mind to heal itself

and how to heal the body explained • The author healed himself, with daily visualizations after

he was hit by a car and poor prognosis of recovery

You Can Heal Your Life by Louise L. Hay • Considered to be Queen of Affirmations • Provides a list of affirmations that corresponds to each

illness at the end of the book • The author healed herself from a cancer • You can listen to both books on YouTube, and there is a

PDF version available on the internet • Best time to do affirmations is before falling asleep and

first thing when you wake up

11 Images Courtesy: www.amazon.com; www.youtube.com

Smile/Laugh – Real/Fake

• Problem = Panic attacks, anxiety, day to day stress? (Sympathetic system at work-fight or flight response).

• Solution = Smile/laugh. Cannot do either then FAKE until your symptoms improve (Activates Parasympathetic System – resting state).

• Overtime fake smile turns into real one and whenever you want to fake smile you just start smiling. Follows the same principle as Pavlov’s dogs, called anchoring in NLP.

12 Image Courtesy: https://idology.wordpress.com/tag/fake-smile/

Virtual Reality (VR)

• VR is the most powerful tool out there that makes you to believe whatever you are viewing is real. It hijacks your brain and the reality.

• Great for meditation, affirmations, stress reduction, self-healing.

• Virtual reality is used in medical medicine but limited usage for now. It is used with burn patients to manage pain, in rehabilitation, for pain, for depression etc.

• Downside: most apps are for gaming and limited apps for medical purposes, for meditation or visualization.

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Hypnosis (Free and Paid) • Hypnosis is as powerful tool as VR in hands of a skilled professional • Multiple ways to do hypnosis

– By professionals (expensive) – Self-hypnosis – Hypnosis recordings

• Can manage many emotional and medical symptoms • Works very well with children as their visualization

skills come naturally • Have children to visualize/daydream to help with

their symptoms. With children, especially with teenagers powerful results.

• Tips for self-hypnosis suggestions/affirmations • State what you want

– I am calm peaceful and relaxed (instead of saying I do not want to be anxious) • In present form

– Everyday in everyway I am getting better and better mentally, emotionally and physically • Suggestions must be believable

– My body is in the process of self healing mentally, emotionally and physically

14 Image Courtesy: simpsons.wikia.com

Meditation

• Variety methods

• As powerful as hypnosis

• Takes longer to obtain results

• Requires patience

• Very powerful results especially when done in two stages – Do regular meditation first-relaxes body and mind

– …then extend meditation into visualization and/or affirmations – leads to very deep state of resting similar to hypnosis – results are as powerful as hypnosis

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Meditation Process

Thought Mantra

Reduced Mental Activity

Reduced Physical Activity

Increased Mental Activity

Increased Physical Activity

Stress Release Deep Rest

Concept Courtesy: Katie Grose, Maharishi Foundation

Aromatherapy and Music Therapy

Aromatherapy • Using essential oils via diffuser and other ways • Little goes a long way so be careful with dosing • Stick with classics such as lavender until learn

more how to use essential oils • Listen to your body and use what makes you

feel good • Many brands and price ranges on the market

worth doing thorough research before buying

Music Therapy • Listen to music that resonates with your body

and makes your body feel alive • Many choices on YouTube if you type:

healing music, Tibetan singing bowls, solfeggio frequencies etc.

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EMDR (Eye Movement Desensitization and Reprocessing) • Developed by Francine Shapiro – psychologist • Well researched method recommended for treatment

of trauma, works faster than conventional talk therapy • Works well for emotional trauma, if people do not

want to talk and do not have to relieve trauma • Used extensively with military personnel for treatment

of PTSD • Works by moving eyes from left to right and right to left

following the object on the screen of the computer or fingers of the therapist while at the same time recalling disturbing event • On YouTube there are moving objects posted in

continuous manner for EMDR sessions • Can be done via Skype/Facetime • Expensive in the U.S. if not covered by insurance • Affordable option from Europe via Skype

18 Images Courtesy: www.quora.com

ADT/The Havening Technique (Amygdala Depotentiation Therapy) EFT/Faster EFT (Emotional Freedom Technique) ADT

• Founded by Paul McKenna • Watch and practice on YouTube with Paul McKenna • Release negative emotions with this technique within

12-30 minutes • If Emotions keep coming back, continue practicing until

they stop coming back • Research- PTSD and Depression resolved

EFT • Founded by Gary Craig • Tapping on meridian points using your fingertips • Identify the issue and then do the tapping • Good for handling day-to-day stressors • Faster EFT is variation of EFT 19 Images Courtesy: Paul McKenna, YouTube; www.emofree.com with permission from Gary Craig

BSFF (Be Set Free Fast) by Larry Nims Quantum Touch Healing (QT)

20 Images Courtesy: YouTube; www.quantumtouch.com

BSFF • Founded by Larry Nims • He presents the major concepts on YouTube • Great for forgiveness and stress reduction • Eliminates emotional triggers • The PDF version of the book is on the internet

QT • Founded by Richard Gordon • Works well for managing many symptoms on self and others • Can learn on the internet free • Many other energy work modalities but you have to pay • Learn to use your body’s energy that you already have • Visualization skills are important. Learn to visualize.

Acupressure and Acupuncture

• Acupuncture is done by using needles

• Acupressure is similar to acupuncture but without use of needles and can do by yourself by using the same meridians used in acupuncture

• Acupressure can be used for both stress and chronic pain

• Physical pressure applied to acupuncture meridian points to clear energy blockages

• Good site for pain management with acupressure http://www.prestopaingo.com/

21 Source: Kuruvilla A., Acupuncture and obesity, Medical Acupuncture, 2003 14(2):32-33

Qigong/Chigong (Zhineng)

• Founded by Dr. Pang Ming • Power-House of all symptom management • Takes time to learn and for it to work but if

practiced daily can do miracles-literally • Numerous versions and numerous modalities • Six Organ Sound Healing

– A 90+ year old Holocaust Survivor with intractable pain – 90% pain improvement with 4 weeks of sound healing therapy with three daily sessions, according to Qigong Master.

• I personally witnessed many improvements and some “miracles” at a qigong retreat

– A woman coming in a wheelchair and in a month left dancing. She was very dedicated, positive, kind and practiced qigong at all times for 30 days when she was not sleeping or eating.

• Bianca Molle healed herself from Parkinson’s with daily qigong practices and she wrote a book about it

22 Image Courtesy: Zhineng Qigong Instant Healing by Dr Ming Pang, youtube.com

How to Implement in Real Life?

• No magic – make time for daily practice • Not all tools work for everybody • Find what works for you or what you like

and practice on daily basis • Can use combination of multiple tools • Better to have 1-3 minute daily practices

when none at all • If no time then use what you can use:

– Music in the background, aromatherapy and 1-3 minutes of self-hypnosis

– Affirmation(s) when going to bed and when wake up – Visualizations (1-3 minutes) when go to bed and wake up – Take music with you on the go and listen when you have downtime – Smile and Laugh as hard as you can and as often as you can – Watch funny movies/videos – Surround yourself with fun stuff that makes you laugh

23 Image Courtesy: Simplereminders.com

On a Final Note…..

• Lots of good and bad in real world and on the internet –hard to sift through.

• YouTube and internet is your “treasure trove” it can also be downside as well with too many choices.

• Take your time to do thorough research. Learn to distinguish good from bad.

• You can help yourself with every issue and problem with no money out of your pocket or with minimum expenditures.

24 Image Courtesy: ktep.org

The Gift/Giveway

• Every person in this room will get one hour free stress management session over the skype or facetime

• You will also get additional two sessions but you have to pay $5 or more to your favorite charity

• I will teach self-hypnosis, other techniques and provide guidance

• Contact me at ritavolochayev@gmail.com

25 Image Courtesy: instructables.com

Acknowledgements

• Drs. Fred Miller (EAG Branch Chief) and Lisa Rider (EAG Deputy Chief) – who are among few scientists/ clinicians I know to recognize importance of balanced life and stress management on quality of life of their patients and who encouraged and supported me in doing this presentation.

• Dr. Rider has been supportive and encouraging every step of the way. She champions incorporating integrative medicine along with allopathic medicine to improve quality of her patient’s life.

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National Institutes of Health • U.S. Department of Health and Human Services

Thank You!