Adrenal Fatigue Recovery

1. Gratitude – making a list every night before bed of 10 things you are grateful for.  When we focus on good things in our life, more good things seem to happen.

2. Be still – take time to sit quietly for 5-10 minutes to empty your head.  Our lives are so noisy that it’s hard to listen to that “still small voice within.”

 3. Boost your B’s – Studies show that vitamin B deficiency is linked to memory loss. The easiest way to get this brain-boosting vitamin is to take Shaklee B Complex.   B vitamins are competitive in the body, and it is important that the balance exists. The Shaklee label is a great example of this balance. I see other brands that will have zero amounts of the expensive components and 6000% of the less expensive components. It must be balanced.

4. Prayer - Ask daily for Highest Good to prevail, then let go. Use your favorite religious text, a book of poetry, a daily reader.

5. Forgiveness is key- Harboring feelings and thereby not forgiving others, or yourself, can actually make you physically ill.  The best part is that once you forgive, stress is reduced because you no longer hold resentment or anger.   Forgiving others is a deed you do unto yourself and it’s a wonderful healing agent.

6. Move it, move it – any form walk, dance, swim, bike… rid yourself of “stuck” energy.

7. Laughter - it is the best medicine. Rent funny movies, read funny books, fun social activity with friends. Turn off all the negativity.  Read uplifting material.

8. Meditation- Unwind daily with a stress reduction practice such as meditation-   Stress reduction meditation is often a natural home remedy for insomnia.  When you feel relaxed before you attempt to sleep, you have a far better chance of resting peacefully through the night.  Here is an easy method for stress meditation that you can try: First, find a quiet room.  Find a comfortable position on the floor using a cushion if desired.  Rest your hands lightly in your lap.  Try to relax with your eyes closed.  Take deep breaths in and out through your nose.  Focus on your breath. As you exhale, count each breath.  Count to ten.  Repeat until you find yourself in a relaxed state.  Attempt to banish all thoughts other than counting your breath from your mind.  If a thought does enter your mind, recognize it for a moment. Once you have done that, gently let the thought flow away and go back to focusing on your breathing.  When you are done meditating, stretch your body out gently and focus your awareness on your body before you get back up.   A variety of stress reduction meditation methods and anxiety relaxation techniques are also available on audio CD.

9. Breathe - take slow deep belly breaths in for count of 4, hold for 4, out to count of 8.

10.  Engage in an activity involving animals- walking, riding or grooming a horse, walking, grooming or petting a dog or cat, etc.

11. Create - Some possible ideas are:  writing, sewing, quilting, drawing, painting, building bird houses, stenciling furniture, decorating flower pots, redesigning your landscaping, making hand- made gifts or cards.

12.  Naps – just laying down for 20 min can greatly help restore your energy. No need to sleep, just get horizontal to help your adrenals recharge.  Some aids that may help you sleep if it is difficult may include sit in jacuzzi or warm bath before bed; listen to soothing music when you go to bed; have a cup of hot tea before bed (chamomile, Sleepy Time, etc.); take herb valerian (Gentle Sleep Complex*) as a sleep aid; take naps.

13.  Activities- such as Yoga, Quigong, or Tai Chi classes 1 time per week.

14. NO NEWS - it’s all bad and marketed to create anxiety; you’ll hear if something important has happened. Use prayer, meditation and positive actions to deal with it – not watching stressful images over and over!

15.  Write positive affirmations- about your health; read and visualize them daily.

16. Bodywork: Massage, Reiki, acupuncture – all tools to help relax the body and restore the adrenal system.

17. Uplifting music - listen to your favorite music.

18. Say “NO. My plate is full. Unfortunately I’m not available…”

19. Naps – just laying down for 20 min can greatly help restore your energy. No need to sleep, just get horizontal to help your adrenals recharge.

22. Get in bed by 10pm every night- it prevents your adrenals from going into overdrive and getting a “second wind” that makes sleep disturbed.  Some aids that may help you sleep if it is difficult may include sit in jacuzzi or warm bath before bed; listen to soothing music when you go to bed; have a cup of hot tea before bed (chamomile, Sleepy Time, etc.); take herb valerian (Gentle Sleep Complex*) as a sleep aid; take naps.

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