StreSS, Anxiety, And · PDF file StreSS, Anxiety, And inSomniA WhAt the drug CompAnieS Won’t tell you And your doCtor doeSn’t KnoW Michael T. Murray, N.D. the nAturAl SolutionS

StreSS, Anxiety, And inSomniA WhAt the drug CompAnieS Won’t tell you And your doCtor doeSn’t KnoW

Michael T. Murray, N.D.

the nAturAl SolutionS thAt CAn ChAnge your life

StreSS, Anxiety, And inSomniA WhAt the drug CompAnieS Won’t tell you And your doCtor doeSn’t KnoW

the nAturAl SolutionS thAt CAn ChAnge your life

Michael T. Murray, N.D.

StreSS, Anxiety, And inSomniA WhAt the drug CompAnieS Won’t tell you And your doCtor doeSn’t KnoW

our focus is education

Copyright © 2012 miChAel t. murrAy, n.d.

All rights reserved. no part of this book may be used or reproduced in any manner whatsoever without written permission, except in the case of brief quotations embodied in critical articles and reviews.

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this publication contains the ideas and opinions of its author. it is intended to provide helpful and informative material on the subjects addressed in the publication. it is sold with the understanding that the author and the publisher are not engaged in rendering medical, health, or any other kind of personal professional services in the book. the reader should consult his or her medical, health, or other competent professional before adopting any of the suggestions in this book or drawing inferences from it. the author and publisher specifically disclaim all responsibility for any liability, loss, or risk, personal or otherwise, which is incurred as a consequence, directly or indirectly, of the use and application of any of the contents of this book.

tAble of ContentS

Acknowledgments ............................................................................................................................................................................................................................................................................................................................................................................ I

Foreword ................................................................................................................................................................................................................................................................................................................................................................................................................. III

Preface ......................................................................................................................................................................................................................................................................................................................................................................................................................... V

Chapter 1 – What is Stress? ................................................................................................................................................................................................................................................................................................................1

Recognizing Stress ...................................................................................................................................................................................................................................................................................................................................................... 2

Understanding Stress ........................................................................................................................................................................................................................................................................................................................................ 2

The General Adaptation Syndrome .............................................................................................................................................................................................................................................................................. 2

Stress: A Healthy View ................................................................................................................................................................................................................................................................................................................................... 4

Can Stress be Measured? ..................................................................................................................................................................................................................................................................................................................... 5

Effective Stress Management..................................................................................................................................................................................................................................................................................................... 6

Chapter 2 – Develop Positive Coping Strategies .................................................................................................................................................................................................................... 9

Chemical Dependencies ....................................................................................................................................................................................................................................................................................................................... 10

Seven Steps to a Stress-Busting Attitude ........................................................................................................................................................................................................................................... 12

Calming the Mind and Body ........................................................................................................................................................................................................................................................................................................ 18

Learning How to Breathe .................................................................................................................................................................................................................................................................................................................. 20

Progressive Relaxation ............................................................................................................................................................................................................................................................................................................................. 21

Chapter 3 – Get a Good Night’s Sleep .......................................................................................................................................................................................................................................................... 23

Sleep Deprivation in the United States ....................................................................................................................................................................................................................................................... 24

The Problem with Sleeping Pills ..................................................................................................................................................................................................................................................................................... 24

Improving Sleep Quality Naturally .............................................................................................................................................................................................................................................................................. 28

Melatonin .......................................................................................................................................................................................................................................................................................................................................................................... 30

5-HTP ...................................................................................................................................................................................................................................................................................................................................................................................... 31

L-theanine ................................................................................................................................................................................................................................................................................................................................