23
Coping, Stress & Anxiety Summit HOSTED BY: CRYSTAL SALTRELLI CHC
Coping Stress amp Anxiety Summit HOSTED BY
CRYSTAL SALTRELLI CHC
Hi there Irsquom so glad that yoursquove chosen to join me for this one-of-a-kind event Organizing this summit was a true passion project for me Irsquove always been a ldquoworrierrdquo and was no stranger to the discomfort of a busy mind Not long after I was diagnosed with gastroparesis though I began to recognize that stress and anxiety contributed significantly to my physical symptoms as well So for many years I actively tried to ldquoreducerdquo and ldquomanagerdquo stress I quit my busy job I slept more ate well and exercised regularly I went to therapy and yoga I got acupuncture and massages I did everything I was ldquosupposedrdquo to dohellip but I was no less anxious or stressed In fact finding the money and time for all of these things started stressing me out Eventually I found the information yoursquoll be learning about today - from some of these very experts These concepts had a significant impact on my quality of life even through increasingly difficult circumstances and Irsquove wanted to share them ever since I sincerely hope that this event helps you on your own journey toward living WELL and I look forward to hearing about your experience Warmly Crystal Saltrelli CHC wwwLivingWIthGastroparesiscom PA GE 2
WELCOME
Bios Contact Info amp Exclusive Offers from Our Speakers
MEET THE PRESENTERS
Kelli Walker is an Anxiety Coach who for over 15 years struggled with generalized anxiety disorder obsessive-compulsive disorder and panic disorder with agoraphobia It was only after she became housebound and completely limited by her anxiety that she made it a priority to understand and overcome it Kelli has a Masterrsquos Degree in Nursing is a Certified Stress Management Coach and has worked in the mental health setting Unimpressed with our healthcare systemrsquos current approach to mental health Kelli wanted to do something more effective and helpful for those who are struggling with anxiety She now works as an Anxiety Coach providing clients with the knowledge support tools and friendly ear to overcome their own anxieties and live the lives they were meant to live
ldquoAnxiety Illness amp Acceptancerdquo
KELLI WALKER RN MSN
panicandanxietycoachgmailcom
wwwpanicandanxietycoachcom
PA GE 4
Download Kellirsquos free 50-page Panic amp Anxiety eBook by joining her mailing list here
Natalie Bell has been practicing mindful awareness and meditation since 1985 She lived in an ashram for a year in 1989 dedicating herself to intensive study and practice of meditation and awareness Natalie founded Mindful Wellness to bring mindfulness training and coaching to individuals and corporations with a focus on self-compassion to promote well being She teaches many groups including physicians and healthcare teams bringing awareness practices for self-regulation greater balance focus and creativity As a UCLA Certified Mindfulness Facilitator Natalie leads workshops and classes for MARC and Teach For America She is a trained teacher of Mindful Self-Compassion (MSC) Natalie believes passionately that through awareness we have the capacity for renewal of body mind and spirit
ldquoUsing Mindfulness amp Self-Compassion to Live Wellrdquo
NATALIE BELL
infonataliebellcom
wwwnataliebellcom
PA GE 5
AshleyJane Kneeland is the author of Living Incurably Despite Chronic Illness After becoming ill AshleyJane wasted years mired down by lousy chronic illness pitfalls Thankfully her whole life changed for the better as she learned to develop a new outlook - living incurablyrdquo Today AshleyJane is a part-time bookkeeper and a substitute teacher She is a fashion enthusiast and Special Projects Manager of her bustling household Her fianceacute and his daughter infuse her life with color and inspiration On her 30th birthday she dyed her hair blonde and never looked back She writes for her blog ldquoLiving Incurablyrdquo and is on a continuous pursuit to master ldquosick but not sicklyrdquo
ldquoRedefining lsquoIncurablersquordquo
ASHLEYJANE KNEELAND
Living Incurably Despite Chronic Illness is available for $299 at Amazoncom It can be read on Kindle devices or with the free Kindle reader software on any computer tablet or smart phone
ajkneelandicloudcom
wwwlivingincurablycom
PA GE 6
Dr Amy Johnson is a social psychologist master certified coach and public speaker She is the author of Being Human Essays on Thoughtmares Bouncing Back and Your True Natureand Modern Enlightenment Psychological Spiritual and Practical Ideas for a Better Life Her next book The Little Book of Big Change A No-Willpower Approach to Breaking any Habit will be published by New Harbinger in January 2016 Dr Amy has appeared in the Wall Street Journal Self Magazine and Oprahcom She also works with clients all over the world via telephone and online coaching programs If yoursquore interested in learning more about the inside-out nature of life and getting out of your own way so that you can have a more joyful experience on this planet she can help
AMY JOHNSON PHD
Listen to or download the first class in Dr Amyrsquos five-part An End to Anxiety audio course for free by clicking here
AmyDrAmyJohnsoncom
wwwDrAmyJohnsoncom
ldquoWhy Positive Thinking Wonrsquot Improve Your Experience (But Understanding Thought Will)rdquo
PA GE 7
Gina Ryan is a Nutritionist and Wellness Coach in Hawaii providing private coaching to clients in Maui and worldwide via Skype Gina believes that health well-being and nutrition is about much more than the macro (protein fat and carbohydrates) and micro (vitamins minerals co-enzymes) nutrients that we consume The nutrients we are immersed in through the quality our foods water environment our thoughts feelings and relationships are also important Gina works with clients to provide information and skills that allow each person to find their own path to joy and harmony She helps clients discover what isnt currently working for them and add new skills that promote greater well-being joy peace and wholeness
ldquoWhatrsquos this digestive discomfort about Teasing out food anxiety from organic physical symptomsrdquo
GINA RYAN
ginanourishingbyheartcom
wwwnourishingbyheartcom
PA GE 8
Hear Ginarsquos Top 10 Stress Soothers by clicking here
Rebecca is a relationship therapist and professional consultant in private practice in New Yorkrsquos Hudson Valley where she lives with her husband two children and a few four legged mischief makers Her evolving relational theory is called Connectfulness and she uses this approach to help her clients and colleagues understand manage and value their own humanity as a tool to connect to themselves and all of the important people in their lives She believes that our relationships are reflections of who we really are and every interaction is an opportunity for evolution Every day she embraces life as a beautiful messy serendipitous adventure
ldquoStaying Connected Despite Illnessrdquo
REBECCA WONG LCSW
Pre-register here for RESPARK Rebeccas online program for parenting couples launching in January 2016
rebeccaconnectfulnesscom
wwwconnectfulnesscom
PA GE 9
Crystal Saltrelli is a health educator and speaker helping people worldwide learn to live WELL with gastroparesis She is the author of Eating for Gastroparesis and Living (Well) with Gastroparesis Crystal is a graduate of Dartmouth College and the Institute for Integrative Nutrition She is certified as a Health Coach by the American Association of Drugless Practitioners and has completed continuing education coursework via the Harvard School of Medicine Massachusetts General Hospital and UCLA Crystal diagnosed with gastroparesis in 2004 also serves as a patient-advocate for the Digestive Health Alliance working to bring awareness to and increase funding for gastroparesis research
Summit Organizer amp Host
CRYSTAL SALTRELLI CHC
Receive 50 off the complete Living (Well) with Gastroparesis Online Program with discount code gpsummit
lwwgpcrystalsaltrellicom
wwwCrystalSaltrellicom
PA GE 1 0
My Top Picks for Further Exploration of These Topics
RECOMMENDED READING
THOUGHT COPING amp MINDSET
THE UNTETHERED SOUL
Michael Singer
View or buy on Amazon
THE LAST BEST CURE
Donna Jackson Nakazawa
LOVING WHAT IS
Byron Katie
MIND OVER MEDICINE
Lissa Rankin MD
View or buy on Amazon View or buy on Amazon View or buy on Amazon
PA GE 1 2
STRESS ANXIETY amp MINDFULNESS
FULL CATASTROPHE LIVING
Jon Kabat Zinn
View or buy on Amazon
10 HAPPIER
Dan Harris
THE HAPPINESS TRAP
Russ Harris
THE END OF STRESS
Don Joseph Goewey
View or buy on Amazon View or buy on Amazon View or buy on Amazon
PA GE 1 3
Bonus eBooklet for Summit Participants
THE GPERrsquoS GUIDE TO REDUCING STRESS
DEFINING STRESS AND THE STRESS RESPONSE
We use the word ldquostressrdquo to encompass everything from a traffic jam to heartbreak and itrsquos perceived meaning varies from person to person For the purpose of this booklet when I talk about ldquostressrdquo Irsquom referring to anything that puts the body into the stress response also called the fight or flight response By this explanation what is stressful for you may not be stressful for someone else (and vice versa) The key is to identify your personal stressors They may be internal (your thoughts) or external (your circumstances finances relationships etc) While we tend to think that most of our stressors are external itrsquos often the other way around The stress response itself is a natural totally normal physiological response to immediate danger When our brains sense a threat stress hormones such as cortisol and adrenaline are released to ready the body to fight or flee to safety Heart rate blood pressure and blood sugar increase Blood flow is increased to the heart lungs and extremities This stress response is intended to be infrequent and short-lived When the danger has passed hormones level out Heart rate blood pressure and blood sugar decrease Blood flow resumes to all parts of the body When this happens stress is not harmful Unfortunately our brains often canrsquot tell the difference between immediate danger and thoughts about things that might happen This means many of us are in the stress response nearly all the time
PA GE 1 5
STRESS amp GASTROPARESIS
When the stress happens frequently or for long periods of time it can have negative physical and mental implications While yoursquove probably heard about the potential impact of stress on general health outcomes such as an increased risk of everything from heart disease to the common cold there are three additional (important) considerations for those who have been diagnosed with gastroparesis 1 The fight-or-flight response essentially shuts down digestion directing blood flow away from the gut
slowing the churning motion of the stomach and drastically decreasing enzymes production This is why people may feel nauseous or even vomit during times of extreme stress If yoursquore constantly in the stress response your other efforts at symptom management may be less effective
2 Prolonged stress can cause or exacerbate a number of symptoms that people often associate with gastroparesis even though they are not thought to be a result of delayed gastric emptying These include brain fog chest pain poor sleep fatigue poor immune function and more Stress can also increase pain sensations making pain management strategies less effective
3 When in the stress response the body shuts down repair mechanisms since its efforts are focused elsewhere on fighting or fleeing (even if there is no actual immediate danger) This means the more time the body spends in the stress response the less time it spends healing or repairing This may be an especially important consideration for those with post-viral gastroparesis
PA GE 1 6
WHAT CAN WE DO ABOUT IT
Throughout this summit yoursquove heard a variety of ways to decrease stress through changing your relationship to your thoughts your circumstances and even stress itself Additionally on the following pages yoursquoll find a number of ways to address the various kinds of gastroparesis-specific stressors We can also practice purposeful relaxation in order to get our bodies out of the stress response and into whatrsquos known as the relaxation response The effects of the relaxation response are essentially the opposite of those of the stress response This state is also known as ldquorest and digestrdquo mode As the name suggests this is the state in which digestion is most efficient so we want to be here as often as possible Achieving the relaxation response is not complicated Just sitting quietly and focusing on the breath letting your thoughts come and go can be enough to trigger this relaxed state There are many other ways to get there as well and Irsquove described a number of options on pages 21-23 You should choose those which yoursquore most likely to do consistently Remember yoursquore likely triggering your stress response dozens a times per day so the more often you can get your body back into the relaxation response the better Combining the advice on the following pages with everything yoursquove learned from the speakers in this summit will likely make a significant difference in your levels of stress and anxiety as well as yoursquore overall well-being
PA GE 1 7
TIPS TO REDUCE GP-RELATED EXTERNAL STRESS
Make flexible plans Therersquos a level of uncertainty that comes with gastroparesis especially if your symptoms are not yet well-managed When making plans be honest about that uncertainty to avoid disappointment or misunderstanding For example ldquoIrsquom really looking forward to meeting you for brunch but I want you to know that sometimes I wake up with horrible nausea and need to just relax until it passes I never know when thatrsquos going to happen so Irsquoll call you in the morning to confirm that Irsquom feeling well enough to go out Is that okayrdquo
Be prepared Always have symptom-relieving medicationremedies on-hand as well as some food that you know you can tolerate (you may want to keep an Orgain a banana and a packet of a nut butter andor a MacroBar in your bag) This will make unexpected situations easier to deal with
Educate others We canrsquot expect people to understand something they know nothing about If there are people in your life who make comments or requests that reflect ignorance about the condition do your best to educate them If you have tried and itrsquos not workinghellip
Distance yourself from people who stress you out Therersquos no reason you have to continue to spend time with people who stress you out This isnrsquot always easy but itrsquos usually worth it when it comes to reducing stress
Speak up If therersquos something that would make it easier for you to participate in an activity or enjoy a situation let people know For example suggesting a restaurant with food you feel comfortable eating asking to meet at the time of day that you experience the least symptoms or avoiding stimuli that trigger nausea or symptoms In most cases itrsquos up to you to ask for what you need
Say no We too often say ldquoyesrdquo to everything wersquore asked to do leaving us overcommitted and stressed out Practice saying ldquonordquo especially when it comes to requests that will interfere with your self-care or comprehensive management plan
PA GE 1 8
Reevaluate your expectations Managing gastroparesis can feel like a job in and of itself especially as yoursquore building your management plan You may not be able to do that job well and still do everything else that you used to do or think you ldquoshouldrdquo do Beating yourself up about that wonrsquot change the situation and it may actually make you feel worse due to the stress it causes
Mother yourself If you had a child with an illness like GP and he or she felt sick or upset would you berate them No Treat yourself like yoursquod treat that child be kind patient comforting and nurturing
Watch your words Describing yourself as a ldquosuffererrdquo of gastroparesis referring to the condition as ldquoincurablerdquo or saying that it has ldquostolenrdquo something from you only adds to your internal stress Those messages leave you feeling as if you have no control over whatrsquos happening in your life But we always have some control over our symptoms and our experience with gastroparesis -- even if itrsquos only choosing to use words that donrsquot trigger our stress response and further impair digestion
Get rid of blame shame and guilt As Dr Lissa Rankin says ldquoTherersquos no place for blame shame or guilt on a healing journeyrdquo Taking care of yourself now will allow you to better take care of others in the future
Surround yourself with supportive uplifting people and messages Ditch the ldquosupport groupsrdquo that are really ldquocompetitive sufferingrdquo groups Donrsquot spend all of your time on the message boards which are skewed toward worst-case scenarios (the people who have gotten better or are living well arenrsquot on the message boardshellip theyrsquore out living life) These things exacerbate fears worries and a sense of powerlessnesshellip all stressful emotions Instead focus on things that make you feel hopeful encouraged joyful or playful
TIPS TO REDUCE GP-RELATED INTERNAL STRESS
PA GE 1 9
GP-FRIENDLY WAYS TO UNWIND
Ultimately as yoursquove heard in this summit the best way to ldquoreduce stressrdquo is to change your relationship to your thoughts As you practice that here are some of my favorite ways to help relax body and mind Learn to tap EFT also known as tapping is an easy-to-learn technique that combines acupressure and
affirmations It can be an effective way to address specific physical and emotional stressors You can learn more at TappingSolutioncom
Practice yoga Yoga combines breath work and physical postures to relax the mind and body There are a number of DVDs that can be used at home if you cannot attend in-person class There are also subscription-based websites like YogaGlocom which provide high-quality classes from a variety of instructors for a monthly fee
Get moving Physical activity allows the body to ldquouserdquo up the stress hormones that are created as part of the ldquofight or flightrdquo response thus reducing the impact of chronic stress Any kind of movement will do ndash biking swimming a brisk walk or even just dancing around your house
Color Adult coloring is a new trend and for good reason Expressing your creativity can help to lower stress and promote relaxation Yoursquoll find an assortment of adult coloring books on Amazon
Craft knit scrapbook or crochet These activities can be especially helpful for those who struggle with ldquostress eatingrdquo as they keep your hands busy and allow your mind to relax
PA GE 2 0
MORE GP-FRIENDLY WAYS TO UNWIND
Play music or listen to music Whatever kind makes you feel happy and calm
Get a massage Massage has been found to lower cortisol levels and balance the nervous system It doesnrsquot have to be from a professional Just ask a partner to rub your back shoulders or feet
Play with an animal If you donrsquot have a pet offer to walk a neighborrsquos dog or pet-sit for a friend while theyrsquore out of town
Garden The combination of mild physical activity being in nature and absorbing vitamin D is good for GP management overall health and stress reduction Try growing GP-friendly fruits and veggies
Keep a gratitude journal Studies have found that one of the best ways to increase feelings of contentment regardless of your situation or circumstances is to focus on gratitude
Cuddle Physical touch from loved ones calms the nervous system Hug a friend snuggle your child or hold hands with your significant other
Meditate Sit quietly When thoughts pop into your head just let them drift on by Focus on your breath a word or a mantra that resonates with you If you find yourself unable to meditate on your own try a guided meditation such as those from the Chopra Center or try an app like Headspace
PA GE 2 1
EVEN MORE GP-FRIENDLY WAYS TO UNWIND
Pray Feeling connected to something greater than ourselves can calm our fears
Take a slow deep breath Repeat
Take a warm bath Add 1-2 cups of Epsom salts and 6-10 drops of lavender essential oil to help relax body and mind
Take a walk Fresh air and physical activity can help to calm a racing mind If you walk with people who make you feel happy calm and supportedhellip even better
Read a book Sometimes escaping to fantasy land is just what our stressed out minds need If you find yourself worrying as you try to sleep read a few pages of a good novel before bed
Call a friend This can help get your mind off your worries or allow you to brainstorm solutions to your challenges Either way yoursquoll likely feel better afterward (Be careful to avoid simply ruminating on your worries though)
Laugh Watch a funny movie TV show or YouTube video Laughter reduces cortisol levels and releases pain-relieving chemicals in the body
Volunteer Whether itrsquos at a soup kitchen childrenrsquos hospital or animal shelter giving your time to help others in need can enhance your sense of purpose cultivate gratitude and foster a sense of connection
PA GE 2 2
If yoursquod like to receive updates about future events as well as
information about gastroparesis and the other topics addressed
today please join the Living WELL mailing list by clicking here
THANK YOU FOR ATTENDING
Hi there Irsquom so glad that yoursquove chosen to join me for this one-of-a-kind event Organizing this summit was a true passion project for me Irsquove always been a ldquoworrierrdquo and was no stranger to the discomfort of a busy mind Not long after I was diagnosed with gastroparesis though I began to recognize that stress and anxiety contributed significantly to my physical symptoms as well So for many years I actively tried to ldquoreducerdquo and ldquomanagerdquo stress I quit my busy job I slept more ate well and exercised regularly I went to therapy and yoga I got acupuncture and massages I did everything I was ldquosupposedrdquo to dohellip but I was no less anxious or stressed In fact finding the money and time for all of these things started stressing me out Eventually I found the information yoursquoll be learning about today - from some of these very experts These concepts had a significant impact on my quality of life even through increasingly difficult circumstances and Irsquove wanted to share them ever since I sincerely hope that this event helps you on your own journey toward living WELL and I look forward to hearing about your experience Warmly Crystal Saltrelli CHC wwwLivingWIthGastroparesiscom PA GE 2
WELCOME
Bios Contact Info amp Exclusive Offers from Our Speakers
MEET THE PRESENTERS
Kelli Walker is an Anxiety Coach who for over 15 years struggled with generalized anxiety disorder obsessive-compulsive disorder and panic disorder with agoraphobia It was only after she became housebound and completely limited by her anxiety that she made it a priority to understand and overcome it Kelli has a Masterrsquos Degree in Nursing is a Certified Stress Management Coach and has worked in the mental health setting Unimpressed with our healthcare systemrsquos current approach to mental health Kelli wanted to do something more effective and helpful for those who are struggling with anxiety She now works as an Anxiety Coach providing clients with the knowledge support tools and friendly ear to overcome their own anxieties and live the lives they were meant to live
ldquoAnxiety Illness amp Acceptancerdquo
KELLI WALKER RN MSN
panicandanxietycoachgmailcom
wwwpanicandanxietycoachcom
PA GE 4
Download Kellirsquos free 50-page Panic amp Anxiety eBook by joining her mailing list here
Natalie Bell has been practicing mindful awareness and meditation since 1985 She lived in an ashram for a year in 1989 dedicating herself to intensive study and practice of meditation and awareness Natalie founded Mindful Wellness to bring mindfulness training and coaching to individuals and corporations with a focus on self-compassion to promote well being She teaches many groups including physicians and healthcare teams bringing awareness practices for self-regulation greater balance focus and creativity As a UCLA Certified Mindfulness Facilitator Natalie leads workshops and classes for MARC and Teach For America She is a trained teacher of Mindful Self-Compassion (MSC) Natalie believes passionately that through awareness we have the capacity for renewal of body mind and spirit
ldquoUsing Mindfulness amp Self-Compassion to Live Wellrdquo
NATALIE BELL
infonataliebellcom
wwwnataliebellcom
PA GE 5
AshleyJane Kneeland is the author of Living Incurably Despite Chronic Illness After becoming ill AshleyJane wasted years mired down by lousy chronic illness pitfalls Thankfully her whole life changed for the better as she learned to develop a new outlook - living incurablyrdquo Today AshleyJane is a part-time bookkeeper and a substitute teacher She is a fashion enthusiast and Special Projects Manager of her bustling household Her fianceacute and his daughter infuse her life with color and inspiration On her 30th birthday she dyed her hair blonde and never looked back She writes for her blog ldquoLiving Incurablyrdquo and is on a continuous pursuit to master ldquosick but not sicklyrdquo
ldquoRedefining lsquoIncurablersquordquo
ASHLEYJANE KNEELAND
Living Incurably Despite Chronic Illness is available for $299 at Amazoncom It can be read on Kindle devices or with the free Kindle reader software on any computer tablet or smart phone
ajkneelandicloudcom
wwwlivingincurablycom
PA GE 6
Dr Amy Johnson is a social psychologist master certified coach and public speaker She is the author of Being Human Essays on Thoughtmares Bouncing Back and Your True Natureand Modern Enlightenment Psychological Spiritual and Practical Ideas for a Better Life Her next book The Little Book of Big Change A No-Willpower Approach to Breaking any Habit will be published by New Harbinger in January 2016 Dr Amy has appeared in the Wall Street Journal Self Magazine and Oprahcom She also works with clients all over the world via telephone and online coaching programs If yoursquore interested in learning more about the inside-out nature of life and getting out of your own way so that you can have a more joyful experience on this planet she can help
AMY JOHNSON PHD
Listen to or download the first class in Dr Amyrsquos five-part An End to Anxiety audio course for free by clicking here
AmyDrAmyJohnsoncom
wwwDrAmyJohnsoncom
ldquoWhy Positive Thinking Wonrsquot Improve Your Experience (But Understanding Thought Will)rdquo
PA GE 7
Gina Ryan is a Nutritionist and Wellness Coach in Hawaii providing private coaching to clients in Maui and worldwide via Skype Gina believes that health well-being and nutrition is about much more than the macro (protein fat and carbohydrates) and micro (vitamins minerals co-enzymes) nutrients that we consume The nutrients we are immersed in through the quality our foods water environment our thoughts feelings and relationships are also important Gina works with clients to provide information and skills that allow each person to find their own path to joy and harmony She helps clients discover what isnt currently working for them and add new skills that promote greater well-being joy peace and wholeness
ldquoWhatrsquos this digestive discomfort about Teasing out food anxiety from organic physical symptomsrdquo
GINA RYAN
ginanourishingbyheartcom
wwwnourishingbyheartcom
PA GE 8
Hear Ginarsquos Top 10 Stress Soothers by clicking here
Rebecca is a relationship therapist and professional consultant in private practice in New Yorkrsquos Hudson Valley where she lives with her husband two children and a few four legged mischief makers Her evolving relational theory is called Connectfulness and she uses this approach to help her clients and colleagues understand manage and value their own humanity as a tool to connect to themselves and all of the important people in their lives She believes that our relationships are reflections of who we really are and every interaction is an opportunity for evolution Every day she embraces life as a beautiful messy serendipitous adventure
ldquoStaying Connected Despite Illnessrdquo
REBECCA WONG LCSW
Pre-register here for RESPARK Rebeccas online program for parenting couples launching in January 2016
rebeccaconnectfulnesscom
wwwconnectfulnesscom
PA GE 9
Crystal Saltrelli is a health educator and speaker helping people worldwide learn to live WELL with gastroparesis She is the author of Eating for Gastroparesis and Living (Well) with Gastroparesis Crystal is a graduate of Dartmouth College and the Institute for Integrative Nutrition She is certified as a Health Coach by the American Association of Drugless Practitioners and has completed continuing education coursework via the Harvard School of Medicine Massachusetts General Hospital and UCLA Crystal diagnosed with gastroparesis in 2004 also serves as a patient-advocate for the Digestive Health Alliance working to bring awareness to and increase funding for gastroparesis research
Summit Organizer amp Host
CRYSTAL SALTRELLI CHC
Receive 50 off the complete Living (Well) with Gastroparesis Online Program with discount code gpsummit
lwwgpcrystalsaltrellicom
wwwCrystalSaltrellicom
PA GE 1 0
My Top Picks for Further Exploration of These Topics
RECOMMENDED READING
THOUGHT COPING amp MINDSET
THE UNTETHERED SOUL
Michael Singer
View or buy on Amazon
THE LAST BEST CURE
Donna Jackson Nakazawa
LOVING WHAT IS
Byron Katie
MIND OVER MEDICINE
Lissa Rankin MD
View or buy on Amazon View or buy on Amazon View or buy on Amazon
PA GE 1 2
STRESS ANXIETY amp MINDFULNESS
FULL CATASTROPHE LIVING
Jon Kabat Zinn
View or buy on Amazon
10 HAPPIER
Dan Harris
THE HAPPINESS TRAP
Russ Harris
THE END OF STRESS
Don Joseph Goewey
View or buy on Amazon View or buy on Amazon View or buy on Amazon
PA GE 1 3
Bonus eBooklet for Summit Participants
THE GPERrsquoS GUIDE TO REDUCING STRESS
DEFINING STRESS AND THE STRESS RESPONSE
We use the word ldquostressrdquo to encompass everything from a traffic jam to heartbreak and itrsquos perceived meaning varies from person to person For the purpose of this booklet when I talk about ldquostressrdquo Irsquom referring to anything that puts the body into the stress response also called the fight or flight response By this explanation what is stressful for you may not be stressful for someone else (and vice versa) The key is to identify your personal stressors They may be internal (your thoughts) or external (your circumstances finances relationships etc) While we tend to think that most of our stressors are external itrsquos often the other way around The stress response itself is a natural totally normal physiological response to immediate danger When our brains sense a threat stress hormones such as cortisol and adrenaline are released to ready the body to fight or flee to safety Heart rate blood pressure and blood sugar increase Blood flow is increased to the heart lungs and extremities This stress response is intended to be infrequent and short-lived When the danger has passed hormones level out Heart rate blood pressure and blood sugar decrease Blood flow resumes to all parts of the body When this happens stress is not harmful Unfortunately our brains often canrsquot tell the difference between immediate danger and thoughts about things that might happen This means many of us are in the stress response nearly all the time
PA GE 1 5
STRESS amp GASTROPARESIS
When the stress happens frequently or for long periods of time it can have negative physical and mental implications While yoursquove probably heard about the potential impact of stress on general health outcomes such as an increased risk of everything from heart disease to the common cold there are three additional (important) considerations for those who have been diagnosed with gastroparesis 1 The fight-or-flight response essentially shuts down digestion directing blood flow away from the gut
slowing the churning motion of the stomach and drastically decreasing enzymes production This is why people may feel nauseous or even vomit during times of extreme stress If yoursquore constantly in the stress response your other efforts at symptom management may be less effective
2 Prolonged stress can cause or exacerbate a number of symptoms that people often associate with gastroparesis even though they are not thought to be a result of delayed gastric emptying These include brain fog chest pain poor sleep fatigue poor immune function and more Stress can also increase pain sensations making pain management strategies less effective
3 When in the stress response the body shuts down repair mechanisms since its efforts are focused elsewhere on fighting or fleeing (even if there is no actual immediate danger) This means the more time the body spends in the stress response the less time it spends healing or repairing This may be an especially important consideration for those with post-viral gastroparesis
PA GE 1 6
WHAT CAN WE DO ABOUT IT
Throughout this summit yoursquove heard a variety of ways to decrease stress through changing your relationship to your thoughts your circumstances and even stress itself Additionally on the following pages yoursquoll find a number of ways to address the various kinds of gastroparesis-specific stressors We can also practice purposeful relaxation in order to get our bodies out of the stress response and into whatrsquos known as the relaxation response The effects of the relaxation response are essentially the opposite of those of the stress response This state is also known as ldquorest and digestrdquo mode As the name suggests this is the state in which digestion is most efficient so we want to be here as often as possible Achieving the relaxation response is not complicated Just sitting quietly and focusing on the breath letting your thoughts come and go can be enough to trigger this relaxed state There are many other ways to get there as well and Irsquove described a number of options on pages 21-23 You should choose those which yoursquore most likely to do consistently Remember yoursquore likely triggering your stress response dozens a times per day so the more often you can get your body back into the relaxation response the better Combining the advice on the following pages with everything yoursquove learned from the speakers in this summit will likely make a significant difference in your levels of stress and anxiety as well as yoursquore overall well-being
PA GE 1 7
TIPS TO REDUCE GP-RELATED EXTERNAL STRESS
Make flexible plans Therersquos a level of uncertainty that comes with gastroparesis especially if your symptoms are not yet well-managed When making plans be honest about that uncertainty to avoid disappointment or misunderstanding For example ldquoIrsquom really looking forward to meeting you for brunch but I want you to know that sometimes I wake up with horrible nausea and need to just relax until it passes I never know when thatrsquos going to happen so Irsquoll call you in the morning to confirm that Irsquom feeling well enough to go out Is that okayrdquo
Be prepared Always have symptom-relieving medicationremedies on-hand as well as some food that you know you can tolerate (you may want to keep an Orgain a banana and a packet of a nut butter andor a MacroBar in your bag) This will make unexpected situations easier to deal with
Educate others We canrsquot expect people to understand something they know nothing about If there are people in your life who make comments or requests that reflect ignorance about the condition do your best to educate them If you have tried and itrsquos not workinghellip
Distance yourself from people who stress you out Therersquos no reason you have to continue to spend time with people who stress you out This isnrsquot always easy but itrsquos usually worth it when it comes to reducing stress
Speak up If therersquos something that would make it easier for you to participate in an activity or enjoy a situation let people know For example suggesting a restaurant with food you feel comfortable eating asking to meet at the time of day that you experience the least symptoms or avoiding stimuli that trigger nausea or symptoms In most cases itrsquos up to you to ask for what you need
Say no We too often say ldquoyesrdquo to everything wersquore asked to do leaving us overcommitted and stressed out Practice saying ldquonordquo especially when it comes to requests that will interfere with your self-care or comprehensive management plan
PA GE 1 8
Reevaluate your expectations Managing gastroparesis can feel like a job in and of itself especially as yoursquore building your management plan You may not be able to do that job well and still do everything else that you used to do or think you ldquoshouldrdquo do Beating yourself up about that wonrsquot change the situation and it may actually make you feel worse due to the stress it causes
Mother yourself If you had a child with an illness like GP and he or she felt sick or upset would you berate them No Treat yourself like yoursquod treat that child be kind patient comforting and nurturing
Watch your words Describing yourself as a ldquosuffererrdquo of gastroparesis referring to the condition as ldquoincurablerdquo or saying that it has ldquostolenrdquo something from you only adds to your internal stress Those messages leave you feeling as if you have no control over whatrsquos happening in your life But we always have some control over our symptoms and our experience with gastroparesis -- even if itrsquos only choosing to use words that donrsquot trigger our stress response and further impair digestion
Get rid of blame shame and guilt As Dr Lissa Rankin says ldquoTherersquos no place for blame shame or guilt on a healing journeyrdquo Taking care of yourself now will allow you to better take care of others in the future
Surround yourself with supportive uplifting people and messages Ditch the ldquosupport groupsrdquo that are really ldquocompetitive sufferingrdquo groups Donrsquot spend all of your time on the message boards which are skewed toward worst-case scenarios (the people who have gotten better or are living well arenrsquot on the message boardshellip theyrsquore out living life) These things exacerbate fears worries and a sense of powerlessnesshellip all stressful emotions Instead focus on things that make you feel hopeful encouraged joyful or playful
TIPS TO REDUCE GP-RELATED INTERNAL STRESS
PA GE 1 9
GP-FRIENDLY WAYS TO UNWIND
Ultimately as yoursquove heard in this summit the best way to ldquoreduce stressrdquo is to change your relationship to your thoughts As you practice that here are some of my favorite ways to help relax body and mind Learn to tap EFT also known as tapping is an easy-to-learn technique that combines acupressure and
affirmations It can be an effective way to address specific physical and emotional stressors You can learn more at TappingSolutioncom
Practice yoga Yoga combines breath work and physical postures to relax the mind and body There are a number of DVDs that can be used at home if you cannot attend in-person class There are also subscription-based websites like YogaGlocom which provide high-quality classes from a variety of instructors for a monthly fee
Get moving Physical activity allows the body to ldquouserdquo up the stress hormones that are created as part of the ldquofight or flightrdquo response thus reducing the impact of chronic stress Any kind of movement will do ndash biking swimming a brisk walk or even just dancing around your house
Color Adult coloring is a new trend and for good reason Expressing your creativity can help to lower stress and promote relaxation Yoursquoll find an assortment of adult coloring books on Amazon
Craft knit scrapbook or crochet These activities can be especially helpful for those who struggle with ldquostress eatingrdquo as they keep your hands busy and allow your mind to relax
PA GE 2 0
MORE GP-FRIENDLY WAYS TO UNWIND
Play music or listen to music Whatever kind makes you feel happy and calm
Get a massage Massage has been found to lower cortisol levels and balance the nervous system It doesnrsquot have to be from a professional Just ask a partner to rub your back shoulders or feet
Play with an animal If you donrsquot have a pet offer to walk a neighborrsquos dog or pet-sit for a friend while theyrsquore out of town
Garden The combination of mild physical activity being in nature and absorbing vitamin D is good for GP management overall health and stress reduction Try growing GP-friendly fruits and veggies
Keep a gratitude journal Studies have found that one of the best ways to increase feelings of contentment regardless of your situation or circumstances is to focus on gratitude
Cuddle Physical touch from loved ones calms the nervous system Hug a friend snuggle your child or hold hands with your significant other
Meditate Sit quietly When thoughts pop into your head just let them drift on by Focus on your breath a word or a mantra that resonates with you If you find yourself unable to meditate on your own try a guided meditation such as those from the Chopra Center or try an app like Headspace
PA GE 2 1
EVEN MORE GP-FRIENDLY WAYS TO UNWIND
Pray Feeling connected to something greater than ourselves can calm our fears
Take a slow deep breath Repeat
Take a warm bath Add 1-2 cups of Epsom salts and 6-10 drops of lavender essential oil to help relax body and mind
Take a walk Fresh air and physical activity can help to calm a racing mind If you walk with people who make you feel happy calm and supportedhellip even better
Read a book Sometimes escaping to fantasy land is just what our stressed out minds need If you find yourself worrying as you try to sleep read a few pages of a good novel before bed
Call a friend This can help get your mind off your worries or allow you to brainstorm solutions to your challenges Either way yoursquoll likely feel better afterward (Be careful to avoid simply ruminating on your worries though)
Laugh Watch a funny movie TV show or YouTube video Laughter reduces cortisol levels and releases pain-relieving chemicals in the body
Volunteer Whether itrsquos at a soup kitchen childrenrsquos hospital or animal shelter giving your time to help others in need can enhance your sense of purpose cultivate gratitude and foster a sense of connection
PA GE 2 2
If yoursquod like to receive updates about future events as well as
information about gastroparesis and the other topics addressed
today please join the Living WELL mailing list by clicking here
THANK YOU FOR ATTENDING
Bios Contact Info amp Exclusive Offers from Our Speakers
MEET THE PRESENTERS
Kelli Walker is an Anxiety Coach who for over 15 years struggled with generalized anxiety disorder obsessive-compulsive disorder and panic disorder with agoraphobia It was only after she became housebound and completely limited by her anxiety that she made it a priority to understand and overcome it Kelli has a Masterrsquos Degree in Nursing is a Certified Stress Management Coach and has worked in the mental health setting Unimpressed with our healthcare systemrsquos current approach to mental health Kelli wanted to do something more effective and helpful for those who are struggling with anxiety She now works as an Anxiety Coach providing clients with the knowledge support tools and friendly ear to overcome their own anxieties and live the lives they were meant to live
ldquoAnxiety Illness amp Acceptancerdquo
KELLI WALKER RN MSN
panicandanxietycoachgmailcom
wwwpanicandanxietycoachcom
PA GE 4
Download Kellirsquos free 50-page Panic amp Anxiety eBook by joining her mailing list here
Natalie Bell has been practicing mindful awareness and meditation since 1985 She lived in an ashram for a year in 1989 dedicating herself to intensive study and practice of meditation and awareness Natalie founded Mindful Wellness to bring mindfulness training and coaching to individuals and corporations with a focus on self-compassion to promote well being She teaches many groups including physicians and healthcare teams bringing awareness practices for self-regulation greater balance focus and creativity As a UCLA Certified Mindfulness Facilitator Natalie leads workshops and classes for MARC and Teach For America She is a trained teacher of Mindful Self-Compassion (MSC) Natalie believes passionately that through awareness we have the capacity for renewal of body mind and spirit
ldquoUsing Mindfulness amp Self-Compassion to Live Wellrdquo
NATALIE BELL
infonataliebellcom
wwwnataliebellcom
PA GE 5
AshleyJane Kneeland is the author of Living Incurably Despite Chronic Illness After becoming ill AshleyJane wasted years mired down by lousy chronic illness pitfalls Thankfully her whole life changed for the better as she learned to develop a new outlook - living incurablyrdquo Today AshleyJane is a part-time bookkeeper and a substitute teacher She is a fashion enthusiast and Special Projects Manager of her bustling household Her fianceacute and his daughter infuse her life with color and inspiration On her 30th birthday she dyed her hair blonde and never looked back She writes for her blog ldquoLiving Incurablyrdquo and is on a continuous pursuit to master ldquosick but not sicklyrdquo
ldquoRedefining lsquoIncurablersquordquo
ASHLEYJANE KNEELAND
Living Incurably Despite Chronic Illness is available for $299 at Amazoncom It can be read on Kindle devices or with the free Kindle reader software on any computer tablet or smart phone
ajkneelandicloudcom
wwwlivingincurablycom
PA GE 6
Dr Amy Johnson is a social psychologist master certified coach and public speaker She is the author of Being Human Essays on Thoughtmares Bouncing Back and Your True Natureand Modern Enlightenment Psychological Spiritual and Practical Ideas for a Better Life Her next book The Little Book of Big Change A No-Willpower Approach to Breaking any Habit will be published by New Harbinger in January 2016 Dr Amy has appeared in the Wall Street Journal Self Magazine and Oprahcom She also works with clients all over the world via telephone and online coaching programs If yoursquore interested in learning more about the inside-out nature of life and getting out of your own way so that you can have a more joyful experience on this planet she can help
AMY JOHNSON PHD
Listen to or download the first class in Dr Amyrsquos five-part An End to Anxiety audio course for free by clicking here
AmyDrAmyJohnsoncom
wwwDrAmyJohnsoncom
ldquoWhy Positive Thinking Wonrsquot Improve Your Experience (But Understanding Thought Will)rdquo
PA GE 7
Gina Ryan is a Nutritionist and Wellness Coach in Hawaii providing private coaching to clients in Maui and worldwide via Skype Gina believes that health well-being and nutrition is about much more than the macro (protein fat and carbohydrates) and micro (vitamins minerals co-enzymes) nutrients that we consume The nutrients we are immersed in through the quality our foods water environment our thoughts feelings and relationships are also important Gina works with clients to provide information and skills that allow each person to find their own path to joy and harmony She helps clients discover what isnt currently working for them and add new skills that promote greater well-being joy peace and wholeness
ldquoWhatrsquos this digestive discomfort about Teasing out food anxiety from organic physical symptomsrdquo
GINA RYAN
ginanourishingbyheartcom
wwwnourishingbyheartcom
PA GE 8
Hear Ginarsquos Top 10 Stress Soothers by clicking here
Rebecca is a relationship therapist and professional consultant in private practice in New Yorkrsquos Hudson Valley where she lives with her husband two children and a few four legged mischief makers Her evolving relational theory is called Connectfulness and she uses this approach to help her clients and colleagues understand manage and value their own humanity as a tool to connect to themselves and all of the important people in their lives She believes that our relationships are reflections of who we really are and every interaction is an opportunity for evolution Every day she embraces life as a beautiful messy serendipitous adventure
ldquoStaying Connected Despite Illnessrdquo
REBECCA WONG LCSW
Pre-register here for RESPARK Rebeccas online program for parenting couples launching in January 2016
rebeccaconnectfulnesscom
wwwconnectfulnesscom
PA GE 9
Crystal Saltrelli is a health educator and speaker helping people worldwide learn to live WELL with gastroparesis She is the author of Eating for Gastroparesis and Living (Well) with Gastroparesis Crystal is a graduate of Dartmouth College and the Institute for Integrative Nutrition She is certified as a Health Coach by the American Association of Drugless Practitioners and has completed continuing education coursework via the Harvard School of Medicine Massachusetts General Hospital and UCLA Crystal diagnosed with gastroparesis in 2004 also serves as a patient-advocate for the Digestive Health Alliance working to bring awareness to and increase funding for gastroparesis research
Summit Organizer amp Host
CRYSTAL SALTRELLI CHC
Receive 50 off the complete Living (Well) with Gastroparesis Online Program with discount code gpsummit
lwwgpcrystalsaltrellicom
wwwCrystalSaltrellicom
PA GE 1 0
My Top Picks for Further Exploration of These Topics
RECOMMENDED READING
THOUGHT COPING amp MINDSET
THE UNTETHERED SOUL
Michael Singer
View or buy on Amazon
THE LAST BEST CURE
Donna Jackson Nakazawa
LOVING WHAT IS
Byron Katie
MIND OVER MEDICINE
Lissa Rankin MD
View or buy on Amazon View or buy on Amazon View or buy on Amazon
PA GE 1 2
STRESS ANXIETY amp MINDFULNESS
FULL CATASTROPHE LIVING
Jon Kabat Zinn
View or buy on Amazon
10 HAPPIER
Dan Harris
THE HAPPINESS TRAP
Russ Harris
THE END OF STRESS
Don Joseph Goewey
View or buy on Amazon View or buy on Amazon View or buy on Amazon
PA GE 1 3
Bonus eBooklet for Summit Participants
THE GPERrsquoS GUIDE TO REDUCING STRESS
DEFINING STRESS AND THE STRESS RESPONSE
We use the word ldquostressrdquo to encompass everything from a traffic jam to heartbreak and itrsquos perceived meaning varies from person to person For the purpose of this booklet when I talk about ldquostressrdquo Irsquom referring to anything that puts the body into the stress response also called the fight or flight response By this explanation what is stressful for you may not be stressful for someone else (and vice versa) The key is to identify your personal stressors They may be internal (your thoughts) or external (your circumstances finances relationships etc) While we tend to think that most of our stressors are external itrsquos often the other way around The stress response itself is a natural totally normal physiological response to immediate danger When our brains sense a threat stress hormones such as cortisol and adrenaline are released to ready the body to fight or flee to safety Heart rate blood pressure and blood sugar increase Blood flow is increased to the heart lungs and extremities This stress response is intended to be infrequent and short-lived When the danger has passed hormones level out Heart rate blood pressure and blood sugar decrease Blood flow resumes to all parts of the body When this happens stress is not harmful Unfortunately our brains often canrsquot tell the difference between immediate danger and thoughts about things that might happen This means many of us are in the stress response nearly all the time
PA GE 1 5
STRESS amp GASTROPARESIS
When the stress happens frequently or for long periods of time it can have negative physical and mental implications While yoursquove probably heard about the potential impact of stress on general health outcomes such as an increased risk of everything from heart disease to the common cold there are three additional (important) considerations for those who have been diagnosed with gastroparesis 1 The fight-or-flight response essentially shuts down digestion directing blood flow away from the gut
slowing the churning motion of the stomach and drastically decreasing enzymes production This is why people may feel nauseous or even vomit during times of extreme stress If yoursquore constantly in the stress response your other efforts at symptom management may be less effective
2 Prolonged stress can cause or exacerbate a number of symptoms that people often associate with gastroparesis even though they are not thought to be a result of delayed gastric emptying These include brain fog chest pain poor sleep fatigue poor immune function and more Stress can also increase pain sensations making pain management strategies less effective
3 When in the stress response the body shuts down repair mechanisms since its efforts are focused elsewhere on fighting or fleeing (even if there is no actual immediate danger) This means the more time the body spends in the stress response the less time it spends healing or repairing This may be an especially important consideration for those with post-viral gastroparesis
PA GE 1 6
WHAT CAN WE DO ABOUT IT
Throughout this summit yoursquove heard a variety of ways to decrease stress through changing your relationship to your thoughts your circumstances and even stress itself Additionally on the following pages yoursquoll find a number of ways to address the various kinds of gastroparesis-specific stressors We can also practice purposeful relaxation in order to get our bodies out of the stress response and into whatrsquos known as the relaxation response The effects of the relaxation response are essentially the opposite of those of the stress response This state is also known as ldquorest and digestrdquo mode As the name suggests this is the state in which digestion is most efficient so we want to be here as often as possible Achieving the relaxation response is not complicated Just sitting quietly and focusing on the breath letting your thoughts come and go can be enough to trigger this relaxed state There are many other ways to get there as well and Irsquove described a number of options on pages 21-23 You should choose those which yoursquore most likely to do consistently Remember yoursquore likely triggering your stress response dozens a times per day so the more often you can get your body back into the relaxation response the better Combining the advice on the following pages with everything yoursquove learned from the speakers in this summit will likely make a significant difference in your levels of stress and anxiety as well as yoursquore overall well-being
PA GE 1 7
TIPS TO REDUCE GP-RELATED EXTERNAL STRESS
Make flexible plans Therersquos a level of uncertainty that comes with gastroparesis especially if your symptoms are not yet well-managed When making plans be honest about that uncertainty to avoid disappointment or misunderstanding For example ldquoIrsquom really looking forward to meeting you for brunch but I want you to know that sometimes I wake up with horrible nausea and need to just relax until it passes I never know when thatrsquos going to happen so Irsquoll call you in the morning to confirm that Irsquom feeling well enough to go out Is that okayrdquo
Be prepared Always have symptom-relieving medicationremedies on-hand as well as some food that you know you can tolerate (you may want to keep an Orgain a banana and a packet of a nut butter andor a MacroBar in your bag) This will make unexpected situations easier to deal with
Educate others We canrsquot expect people to understand something they know nothing about If there are people in your life who make comments or requests that reflect ignorance about the condition do your best to educate them If you have tried and itrsquos not workinghellip
Distance yourself from people who stress you out Therersquos no reason you have to continue to spend time with people who stress you out This isnrsquot always easy but itrsquos usually worth it when it comes to reducing stress
Speak up If therersquos something that would make it easier for you to participate in an activity or enjoy a situation let people know For example suggesting a restaurant with food you feel comfortable eating asking to meet at the time of day that you experience the least symptoms or avoiding stimuli that trigger nausea or symptoms In most cases itrsquos up to you to ask for what you need
Say no We too often say ldquoyesrdquo to everything wersquore asked to do leaving us overcommitted and stressed out Practice saying ldquonordquo especially when it comes to requests that will interfere with your self-care or comprehensive management plan
PA GE 1 8
Reevaluate your expectations Managing gastroparesis can feel like a job in and of itself especially as yoursquore building your management plan You may not be able to do that job well and still do everything else that you used to do or think you ldquoshouldrdquo do Beating yourself up about that wonrsquot change the situation and it may actually make you feel worse due to the stress it causes
Mother yourself If you had a child with an illness like GP and he or she felt sick or upset would you berate them No Treat yourself like yoursquod treat that child be kind patient comforting and nurturing
Watch your words Describing yourself as a ldquosuffererrdquo of gastroparesis referring to the condition as ldquoincurablerdquo or saying that it has ldquostolenrdquo something from you only adds to your internal stress Those messages leave you feeling as if you have no control over whatrsquos happening in your life But we always have some control over our symptoms and our experience with gastroparesis -- even if itrsquos only choosing to use words that donrsquot trigger our stress response and further impair digestion
Get rid of blame shame and guilt As Dr Lissa Rankin says ldquoTherersquos no place for blame shame or guilt on a healing journeyrdquo Taking care of yourself now will allow you to better take care of others in the future
Surround yourself with supportive uplifting people and messages Ditch the ldquosupport groupsrdquo that are really ldquocompetitive sufferingrdquo groups Donrsquot spend all of your time on the message boards which are skewed toward worst-case scenarios (the people who have gotten better or are living well arenrsquot on the message boardshellip theyrsquore out living life) These things exacerbate fears worries and a sense of powerlessnesshellip all stressful emotions Instead focus on things that make you feel hopeful encouraged joyful or playful
TIPS TO REDUCE GP-RELATED INTERNAL STRESS
PA GE 1 9
GP-FRIENDLY WAYS TO UNWIND
Ultimately as yoursquove heard in this summit the best way to ldquoreduce stressrdquo is to change your relationship to your thoughts As you practice that here are some of my favorite ways to help relax body and mind Learn to tap EFT also known as tapping is an easy-to-learn technique that combines acupressure and
affirmations It can be an effective way to address specific physical and emotional stressors You can learn more at TappingSolutioncom
Practice yoga Yoga combines breath work and physical postures to relax the mind and body There are a number of DVDs that can be used at home if you cannot attend in-person class There are also subscription-based websites like YogaGlocom which provide high-quality classes from a variety of instructors for a monthly fee
Get moving Physical activity allows the body to ldquouserdquo up the stress hormones that are created as part of the ldquofight or flightrdquo response thus reducing the impact of chronic stress Any kind of movement will do ndash biking swimming a brisk walk or even just dancing around your house
Color Adult coloring is a new trend and for good reason Expressing your creativity can help to lower stress and promote relaxation Yoursquoll find an assortment of adult coloring books on Amazon
Craft knit scrapbook or crochet These activities can be especially helpful for those who struggle with ldquostress eatingrdquo as they keep your hands busy and allow your mind to relax
PA GE 2 0
MORE GP-FRIENDLY WAYS TO UNWIND
Play music or listen to music Whatever kind makes you feel happy and calm
Get a massage Massage has been found to lower cortisol levels and balance the nervous system It doesnrsquot have to be from a professional Just ask a partner to rub your back shoulders or feet
Play with an animal If you donrsquot have a pet offer to walk a neighborrsquos dog or pet-sit for a friend while theyrsquore out of town
Garden The combination of mild physical activity being in nature and absorbing vitamin D is good for GP management overall health and stress reduction Try growing GP-friendly fruits and veggies
Keep a gratitude journal Studies have found that one of the best ways to increase feelings of contentment regardless of your situation or circumstances is to focus on gratitude
Cuddle Physical touch from loved ones calms the nervous system Hug a friend snuggle your child or hold hands with your significant other
Meditate Sit quietly When thoughts pop into your head just let them drift on by Focus on your breath a word or a mantra that resonates with you If you find yourself unable to meditate on your own try a guided meditation such as those from the Chopra Center or try an app like Headspace
PA GE 2 1
EVEN MORE GP-FRIENDLY WAYS TO UNWIND
Pray Feeling connected to something greater than ourselves can calm our fears
Take a slow deep breath Repeat
Take a warm bath Add 1-2 cups of Epsom salts and 6-10 drops of lavender essential oil to help relax body and mind
Take a walk Fresh air and physical activity can help to calm a racing mind If you walk with people who make you feel happy calm and supportedhellip even better
Read a book Sometimes escaping to fantasy land is just what our stressed out minds need If you find yourself worrying as you try to sleep read a few pages of a good novel before bed
Call a friend This can help get your mind off your worries or allow you to brainstorm solutions to your challenges Either way yoursquoll likely feel better afterward (Be careful to avoid simply ruminating on your worries though)
Laugh Watch a funny movie TV show or YouTube video Laughter reduces cortisol levels and releases pain-relieving chemicals in the body
Volunteer Whether itrsquos at a soup kitchen childrenrsquos hospital or animal shelter giving your time to help others in need can enhance your sense of purpose cultivate gratitude and foster a sense of connection
PA GE 2 2
If yoursquod like to receive updates about future events as well as
information about gastroparesis and the other topics addressed
today please join the Living WELL mailing list by clicking here
THANK YOU FOR ATTENDING
Kelli Walker is an Anxiety Coach who for over 15 years struggled with generalized anxiety disorder obsessive-compulsive disorder and panic disorder with agoraphobia It was only after she became housebound and completely limited by her anxiety that she made it a priority to understand and overcome it Kelli has a Masterrsquos Degree in Nursing is a Certified Stress Management Coach and has worked in the mental health setting Unimpressed with our healthcare systemrsquos current approach to mental health Kelli wanted to do something more effective and helpful for those who are struggling with anxiety She now works as an Anxiety Coach providing clients with the knowledge support tools and friendly ear to overcome their own anxieties and live the lives they were meant to live
ldquoAnxiety Illness amp Acceptancerdquo
KELLI WALKER RN MSN
panicandanxietycoachgmailcom
wwwpanicandanxietycoachcom
PA GE 4
Download Kellirsquos free 50-page Panic amp Anxiety eBook by joining her mailing list here
Natalie Bell has been practicing mindful awareness and meditation since 1985 She lived in an ashram for a year in 1989 dedicating herself to intensive study and practice of meditation and awareness Natalie founded Mindful Wellness to bring mindfulness training and coaching to individuals and corporations with a focus on self-compassion to promote well being She teaches many groups including physicians and healthcare teams bringing awareness practices for self-regulation greater balance focus and creativity As a UCLA Certified Mindfulness Facilitator Natalie leads workshops and classes for MARC and Teach For America She is a trained teacher of Mindful Self-Compassion (MSC) Natalie believes passionately that through awareness we have the capacity for renewal of body mind and spirit
ldquoUsing Mindfulness amp Self-Compassion to Live Wellrdquo
NATALIE BELL
infonataliebellcom
wwwnataliebellcom
PA GE 5
AshleyJane Kneeland is the author of Living Incurably Despite Chronic Illness After becoming ill AshleyJane wasted years mired down by lousy chronic illness pitfalls Thankfully her whole life changed for the better as she learned to develop a new outlook - living incurablyrdquo Today AshleyJane is a part-time bookkeeper and a substitute teacher She is a fashion enthusiast and Special Projects Manager of her bustling household Her fianceacute and his daughter infuse her life with color and inspiration On her 30th birthday she dyed her hair blonde and never looked back She writes for her blog ldquoLiving Incurablyrdquo and is on a continuous pursuit to master ldquosick but not sicklyrdquo
ldquoRedefining lsquoIncurablersquordquo
ASHLEYJANE KNEELAND
Living Incurably Despite Chronic Illness is available for $299 at Amazoncom It can be read on Kindle devices or with the free Kindle reader software on any computer tablet or smart phone
ajkneelandicloudcom
wwwlivingincurablycom
PA GE 6
Dr Amy Johnson is a social psychologist master certified coach and public speaker She is the author of Being Human Essays on Thoughtmares Bouncing Back and Your True Natureand Modern Enlightenment Psychological Spiritual and Practical Ideas for a Better Life Her next book The Little Book of Big Change A No-Willpower Approach to Breaking any Habit will be published by New Harbinger in January 2016 Dr Amy has appeared in the Wall Street Journal Self Magazine and Oprahcom She also works with clients all over the world via telephone and online coaching programs If yoursquore interested in learning more about the inside-out nature of life and getting out of your own way so that you can have a more joyful experience on this planet she can help
AMY JOHNSON PHD
Listen to or download the first class in Dr Amyrsquos five-part An End to Anxiety audio course for free by clicking here
AmyDrAmyJohnsoncom
wwwDrAmyJohnsoncom
ldquoWhy Positive Thinking Wonrsquot Improve Your Experience (But Understanding Thought Will)rdquo
PA GE 7
Gina Ryan is a Nutritionist and Wellness Coach in Hawaii providing private coaching to clients in Maui and worldwide via Skype Gina believes that health well-being and nutrition is about much more than the macro (protein fat and carbohydrates) and micro (vitamins minerals co-enzymes) nutrients that we consume The nutrients we are immersed in through the quality our foods water environment our thoughts feelings and relationships are also important Gina works with clients to provide information and skills that allow each person to find their own path to joy and harmony She helps clients discover what isnt currently working for them and add new skills that promote greater well-being joy peace and wholeness
ldquoWhatrsquos this digestive discomfort about Teasing out food anxiety from organic physical symptomsrdquo
GINA RYAN
ginanourishingbyheartcom
wwwnourishingbyheartcom
PA GE 8
Hear Ginarsquos Top 10 Stress Soothers by clicking here
Rebecca is a relationship therapist and professional consultant in private practice in New Yorkrsquos Hudson Valley where she lives with her husband two children and a few four legged mischief makers Her evolving relational theory is called Connectfulness and she uses this approach to help her clients and colleagues understand manage and value their own humanity as a tool to connect to themselves and all of the important people in their lives She believes that our relationships are reflections of who we really are and every interaction is an opportunity for evolution Every day she embraces life as a beautiful messy serendipitous adventure
ldquoStaying Connected Despite Illnessrdquo
REBECCA WONG LCSW
Pre-register here for RESPARK Rebeccas online program for parenting couples launching in January 2016
rebeccaconnectfulnesscom
wwwconnectfulnesscom
PA GE 9
Crystal Saltrelli is a health educator and speaker helping people worldwide learn to live WELL with gastroparesis She is the author of Eating for Gastroparesis and Living (Well) with Gastroparesis Crystal is a graduate of Dartmouth College and the Institute for Integrative Nutrition She is certified as a Health Coach by the American Association of Drugless Practitioners and has completed continuing education coursework via the Harvard School of Medicine Massachusetts General Hospital and UCLA Crystal diagnosed with gastroparesis in 2004 also serves as a patient-advocate for the Digestive Health Alliance working to bring awareness to and increase funding for gastroparesis research
Summit Organizer amp Host
CRYSTAL SALTRELLI CHC
Receive 50 off the complete Living (Well) with Gastroparesis Online Program with discount code gpsummit
lwwgpcrystalsaltrellicom
wwwCrystalSaltrellicom
PA GE 1 0
My Top Picks for Further Exploration of These Topics
RECOMMENDED READING
THOUGHT COPING amp MINDSET
THE UNTETHERED SOUL
Michael Singer
View or buy on Amazon
THE LAST BEST CURE
Donna Jackson Nakazawa
LOVING WHAT IS
Byron Katie
MIND OVER MEDICINE
Lissa Rankin MD
View or buy on Amazon View or buy on Amazon View or buy on Amazon
PA GE 1 2
STRESS ANXIETY amp MINDFULNESS
FULL CATASTROPHE LIVING
Jon Kabat Zinn
View or buy on Amazon
10 HAPPIER
Dan Harris
THE HAPPINESS TRAP
Russ Harris
THE END OF STRESS
Don Joseph Goewey
View or buy on Amazon View or buy on Amazon View or buy on Amazon
PA GE 1 3
Bonus eBooklet for Summit Participants
THE GPERrsquoS GUIDE TO REDUCING STRESS
DEFINING STRESS AND THE STRESS RESPONSE
We use the word ldquostressrdquo to encompass everything from a traffic jam to heartbreak and itrsquos perceived meaning varies from person to person For the purpose of this booklet when I talk about ldquostressrdquo Irsquom referring to anything that puts the body into the stress response also called the fight or flight response By this explanation what is stressful for you may not be stressful for someone else (and vice versa) The key is to identify your personal stressors They may be internal (your thoughts) or external (your circumstances finances relationships etc) While we tend to think that most of our stressors are external itrsquos often the other way around The stress response itself is a natural totally normal physiological response to immediate danger When our brains sense a threat stress hormones such as cortisol and adrenaline are released to ready the body to fight or flee to safety Heart rate blood pressure and blood sugar increase Blood flow is increased to the heart lungs and extremities This stress response is intended to be infrequent and short-lived When the danger has passed hormones level out Heart rate blood pressure and blood sugar decrease Blood flow resumes to all parts of the body When this happens stress is not harmful Unfortunately our brains often canrsquot tell the difference between immediate danger and thoughts about things that might happen This means many of us are in the stress response nearly all the time
PA GE 1 5
STRESS amp GASTROPARESIS
When the stress happens frequently or for long periods of time it can have negative physical and mental implications While yoursquove probably heard about the potential impact of stress on general health outcomes such as an increased risk of everything from heart disease to the common cold there are three additional (important) considerations for those who have been diagnosed with gastroparesis 1 The fight-or-flight response essentially shuts down digestion directing blood flow away from the gut
slowing the churning motion of the stomach and drastically decreasing enzymes production This is why people may feel nauseous or even vomit during times of extreme stress If yoursquore constantly in the stress response your other efforts at symptom management may be less effective
2 Prolonged stress can cause or exacerbate a number of symptoms that people often associate with gastroparesis even though they are not thought to be a result of delayed gastric emptying These include brain fog chest pain poor sleep fatigue poor immune function and more Stress can also increase pain sensations making pain management strategies less effective
3 When in the stress response the body shuts down repair mechanisms since its efforts are focused elsewhere on fighting or fleeing (even if there is no actual immediate danger) This means the more time the body spends in the stress response the less time it spends healing or repairing This may be an especially important consideration for those with post-viral gastroparesis
PA GE 1 6
WHAT CAN WE DO ABOUT IT
Throughout this summit yoursquove heard a variety of ways to decrease stress through changing your relationship to your thoughts your circumstances and even stress itself Additionally on the following pages yoursquoll find a number of ways to address the various kinds of gastroparesis-specific stressors We can also practice purposeful relaxation in order to get our bodies out of the stress response and into whatrsquos known as the relaxation response The effects of the relaxation response are essentially the opposite of those of the stress response This state is also known as ldquorest and digestrdquo mode As the name suggests this is the state in which digestion is most efficient so we want to be here as often as possible Achieving the relaxation response is not complicated Just sitting quietly and focusing on the breath letting your thoughts come and go can be enough to trigger this relaxed state There are many other ways to get there as well and Irsquove described a number of options on pages 21-23 You should choose those which yoursquore most likely to do consistently Remember yoursquore likely triggering your stress response dozens a times per day so the more often you can get your body back into the relaxation response the better Combining the advice on the following pages with everything yoursquove learned from the speakers in this summit will likely make a significant difference in your levels of stress and anxiety as well as yoursquore overall well-being
PA GE 1 7
TIPS TO REDUCE GP-RELATED EXTERNAL STRESS
Make flexible plans Therersquos a level of uncertainty that comes with gastroparesis especially if your symptoms are not yet well-managed When making plans be honest about that uncertainty to avoid disappointment or misunderstanding For example ldquoIrsquom really looking forward to meeting you for brunch but I want you to know that sometimes I wake up with horrible nausea and need to just relax until it passes I never know when thatrsquos going to happen so Irsquoll call you in the morning to confirm that Irsquom feeling well enough to go out Is that okayrdquo
Be prepared Always have symptom-relieving medicationremedies on-hand as well as some food that you know you can tolerate (you may want to keep an Orgain a banana and a packet of a nut butter andor a MacroBar in your bag) This will make unexpected situations easier to deal with
Educate others We canrsquot expect people to understand something they know nothing about If there are people in your life who make comments or requests that reflect ignorance about the condition do your best to educate them If you have tried and itrsquos not workinghellip
Distance yourself from people who stress you out Therersquos no reason you have to continue to spend time with people who stress you out This isnrsquot always easy but itrsquos usually worth it when it comes to reducing stress
Speak up If therersquos something that would make it easier for you to participate in an activity or enjoy a situation let people know For example suggesting a restaurant with food you feel comfortable eating asking to meet at the time of day that you experience the least symptoms or avoiding stimuli that trigger nausea or symptoms In most cases itrsquos up to you to ask for what you need
Say no We too often say ldquoyesrdquo to everything wersquore asked to do leaving us overcommitted and stressed out Practice saying ldquonordquo especially when it comes to requests that will interfere with your self-care or comprehensive management plan
PA GE 1 8
Reevaluate your expectations Managing gastroparesis can feel like a job in and of itself especially as yoursquore building your management plan You may not be able to do that job well and still do everything else that you used to do or think you ldquoshouldrdquo do Beating yourself up about that wonrsquot change the situation and it may actually make you feel worse due to the stress it causes
Mother yourself If you had a child with an illness like GP and he or she felt sick or upset would you berate them No Treat yourself like yoursquod treat that child be kind patient comforting and nurturing
Watch your words Describing yourself as a ldquosuffererrdquo of gastroparesis referring to the condition as ldquoincurablerdquo or saying that it has ldquostolenrdquo something from you only adds to your internal stress Those messages leave you feeling as if you have no control over whatrsquos happening in your life But we always have some control over our symptoms and our experience with gastroparesis -- even if itrsquos only choosing to use words that donrsquot trigger our stress response and further impair digestion
Get rid of blame shame and guilt As Dr Lissa Rankin says ldquoTherersquos no place for blame shame or guilt on a healing journeyrdquo Taking care of yourself now will allow you to better take care of others in the future
Surround yourself with supportive uplifting people and messages Ditch the ldquosupport groupsrdquo that are really ldquocompetitive sufferingrdquo groups Donrsquot spend all of your time on the message boards which are skewed toward worst-case scenarios (the people who have gotten better or are living well arenrsquot on the message boardshellip theyrsquore out living life) These things exacerbate fears worries and a sense of powerlessnesshellip all stressful emotions Instead focus on things that make you feel hopeful encouraged joyful or playful
TIPS TO REDUCE GP-RELATED INTERNAL STRESS
PA GE 1 9
GP-FRIENDLY WAYS TO UNWIND
Ultimately as yoursquove heard in this summit the best way to ldquoreduce stressrdquo is to change your relationship to your thoughts As you practice that here are some of my favorite ways to help relax body and mind Learn to tap EFT also known as tapping is an easy-to-learn technique that combines acupressure and
affirmations It can be an effective way to address specific physical and emotional stressors You can learn more at TappingSolutioncom
Practice yoga Yoga combines breath work and physical postures to relax the mind and body There are a number of DVDs that can be used at home if you cannot attend in-person class There are also subscription-based websites like YogaGlocom which provide high-quality classes from a variety of instructors for a monthly fee
Get moving Physical activity allows the body to ldquouserdquo up the stress hormones that are created as part of the ldquofight or flightrdquo response thus reducing the impact of chronic stress Any kind of movement will do ndash biking swimming a brisk walk or even just dancing around your house
Color Adult coloring is a new trend and for good reason Expressing your creativity can help to lower stress and promote relaxation Yoursquoll find an assortment of adult coloring books on Amazon
Craft knit scrapbook or crochet These activities can be especially helpful for those who struggle with ldquostress eatingrdquo as they keep your hands busy and allow your mind to relax
PA GE 2 0
MORE GP-FRIENDLY WAYS TO UNWIND
Play music or listen to music Whatever kind makes you feel happy and calm
Get a massage Massage has been found to lower cortisol levels and balance the nervous system It doesnrsquot have to be from a professional Just ask a partner to rub your back shoulders or feet
Play with an animal If you donrsquot have a pet offer to walk a neighborrsquos dog or pet-sit for a friend while theyrsquore out of town
Garden The combination of mild physical activity being in nature and absorbing vitamin D is good for GP management overall health and stress reduction Try growing GP-friendly fruits and veggies
Keep a gratitude journal Studies have found that one of the best ways to increase feelings of contentment regardless of your situation or circumstances is to focus on gratitude
Cuddle Physical touch from loved ones calms the nervous system Hug a friend snuggle your child or hold hands with your significant other
Meditate Sit quietly When thoughts pop into your head just let them drift on by Focus on your breath a word or a mantra that resonates with you If you find yourself unable to meditate on your own try a guided meditation such as those from the Chopra Center or try an app like Headspace
PA GE 2 1
EVEN MORE GP-FRIENDLY WAYS TO UNWIND
Pray Feeling connected to something greater than ourselves can calm our fears
Take a slow deep breath Repeat
Take a warm bath Add 1-2 cups of Epsom salts and 6-10 drops of lavender essential oil to help relax body and mind
Take a walk Fresh air and physical activity can help to calm a racing mind If you walk with people who make you feel happy calm and supportedhellip even better
Read a book Sometimes escaping to fantasy land is just what our stressed out minds need If you find yourself worrying as you try to sleep read a few pages of a good novel before bed
Call a friend This can help get your mind off your worries or allow you to brainstorm solutions to your challenges Either way yoursquoll likely feel better afterward (Be careful to avoid simply ruminating on your worries though)
Laugh Watch a funny movie TV show or YouTube video Laughter reduces cortisol levels and releases pain-relieving chemicals in the body
Volunteer Whether itrsquos at a soup kitchen childrenrsquos hospital or animal shelter giving your time to help others in need can enhance your sense of purpose cultivate gratitude and foster a sense of connection
PA GE 2 2
If yoursquod like to receive updates about future events as well as
information about gastroparesis and the other topics addressed
today please join the Living WELL mailing list by clicking here
THANK YOU FOR ATTENDING
Natalie Bell has been practicing mindful awareness and meditation since 1985 She lived in an ashram for a year in 1989 dedicating herself to intensive study and practice of meditation and awareness Natalie founded Mindful Wellness to bring mindfulness training and coaching to individuals and corporations with a focus on self-compassion to promote well being She teaches many groups including physicians and healthcare teams bringing awareness practices for self-regulation greater balance focus and creativity As a UCLA Certified Mindfulness Facilitator Natalie leads workshops and classes for MARC and Teach For America She is a trained teacher of Mindful Self-Compassion (MSC) Natalie believes passionately that through awareness we have the capacity for renewal of body mind and spirit
ldquoUsing Mindfulness amp Self-Compassion to Live Wellrdquo
NATALIE BELL
infonataliebellcom
wwwnataliebellcom
PA GE 5
AshleyJane Kneeland is the author of Living Incurably Despite Chronic Illness After becoming ill AshleyJane wasted years mired down by lousy chronic illness pitfalls Thankfully her whole life changed for the better as she learned to develop a new outlook - living incurablyrdquo Today AshleyJane is a part-time bookkeeper and a substitute teacher She is a fashion enthusiast and Special Projects Manager of her bustling household Her fianceacute and his daughter infuse her life with color and inspiration On her 30th birthday she dyed her hair blonde and never looked back She writes for her blog ldquoLiving Incurablyrdquo and is on a continuous pursuit to master ldquosick but not sicklyrdquo
ldquoRedefining lsquoIncurablersquordquo
ASHLEYJANE KNEELAND
Living Incurably Despite Chronic Illness is available for $299 at Amazoncom It can be read on Kindle devices or with the free Kindle reader software on any computer tablet or smart phone
ajkneelandicloudcom
wwwlivingincurablycom
PA GE 6
Dr Amy Johnson is a social psychologist master certified coach and public speaker She is the author of Being Human Essays on Thoughtmares Bouncing Back and Your True Natureand Modern Enlightenment Psychological Spiritual and Practical Ideas for a Better Life Her next book The Little Book of Big Change A No-Willpower Approach to Breaking any Habit will be published by New Harbinger in January 2016 Dr Amy has appeared in the Wall Street Journal Self Magazine and Oprahcom She also works with clients all over the world via telephone and online coaching programs If yoursquore interested in learning more about the inside-out nature of life and getting out of your own way so that you can have a more joyful experience on this planet she can help
AMY JOHNSON PHD
Listen to or download the first class in Dr Amyrsquos five-part An End to Anxiety audio course for free by clicking here
AmyDrAmyJohnsoncom
wwwDrAmyJohnsoncom
ldquoWhy Positive Thinking Wonrsquot Improve Your Experience (But Understanding Thought Will)rdquo
PA GE 7
Gina Ryan is a Nutritionist and Wellness Coach in Hawaii providing private coaching to clients in Maui and worldwide via Skype Gina believes that health well-being and nutrition is about much more than the macro (protein fat and carbohydrates) and micro (vitamins minerals co-enzymes) nutrients that we consume The nutrients we are immersed in through the quality our foods water environment our thoughts feelings and relationships are also important Gina works with clients to provide information and skills that allow each person to find their own path to joy and harmony She helps clients discover what isnt currently working for them and add new skills that promote greater well-being joy peace and wholeness
ldquoWhatrsquos this digestive discomfort about Teasing out food anxiety from organic physical symptomsrdquo
GINA RYAN
ginanourishingbyheartcom
wwwnourishingbyheartcom
PA GE 8
Hear Ginarsquos Top 10 Stress Soothers by clicking here
Rebecca is a relationship therapist and professional consultant in private practice in New Yorkrsquos Hudson Valley where she lives with her husband two children and a few four legged mischief makers Her evolving relational theory is called Connectfulness and she uses this approach to help her clients and colleagues understand manage and value their own humanity as a tool to connect to themselves and all of the important people in their lives She believes that our relationships are reflections of who we really are and every interaction is an opportunity for evolution Every day she embraces life as a beautiful messy serendipitous adventure
ldquoStaying Connected Despite Illnessrdquo
REBECCA WONG LCSW
Pre-register here for RESPARK Rebeccas online program for parenting couples launching in January 2016
rebeccaconnectfulnesscom
wwwconnectfulnesscom
PA GE 9
Crystal Saltrelli is a health educator and speaker helping people worldwide learn to live WELL with gastroparesis She is the author of Eating for Gastroparesis and Living (Well) with Gastroparesis Crystal is a graduate of Dartmouth College and the Institute for Integrative Nutrition She is certified as a Health Coach by the American Association of Drugless Practitioners and has completed continuing education coursework via the Harvard School of Medicine Massachusetts General Hospital and UCLA Crystal diagnosed with gastroparesis in 2004 also serves as a patient-advocate for the Digestive Health Alliance working to bring awareness to and increase funding for gastroparesis research
Summit Organizer amp Host
CRYSTAL SALTRELLI CHC
Receive 50 off the complete Living (Well) with Gastroparesis Online Program with discount code gpsummit
lwwgpcrystalsaltrellicom
wwwCrystalSaltrellicom
PA GE 1 0
My Top Picks for Further Exploration of These Topics
RECOMMENDED READING
THOUGHT COPING amp MINDSET
THE UNTETHERED SOUL
Michael Singer
View or buy on Amazon
THE LAST BEST CURE
Donna Jackson Nakazawa
LOVING WHAT IS
Byron Katie
MIND OVER MEDICINE
Lissa Rankin MD
View or buy on Amazon View or buy on Amazon View or buy on Amazon
PA GE 1 2
STRESS ANXIETY amp MINDFULNESS
FULL CATASTROPHE LIVING
Jon Kabat Zinn
View or buy on Amazon
10 HAPPIER
Dan Harris
THE HAPPINESS TRAP
Russ Harris
THE END OF STRESS
Don Joseph Goewey
View or buy on Amazon View or buy on Amazon View or buy on Amazon
PA GE 1 3
Bonus eBooklet for Summit Participants
THE GPERrsquoS GUIDE TO REDUCING STRESS
DEFINING STRESS AND THE STRESS RESPONSE
We use the word ldquostressrdquo to encompass everything from a traffic jam to heartbreak and itrsquos perceived meaning varies from person to person For the purpose of this booklet when I talk about ldquostressrdquo Irsquom referring to anything that puts the body into the stress response also called the fight or flight response By this explanation what is stressful for you may not be stressful for someone else (and vice versa) The key is to identify your personal stressors They may be internal (your thoughts) or external (your circumstances finances relationships etc) While we tend to think that most of our stressors are external itrsquos often the other way around The stress response itself is a natural totally normal physiological response to immediate danger When our brains sense a threat stress hormones such as cortisol and adrenaline are released to ready the body to fight or flee to safety Heart rate blood pressure and blood sugar increase Blood flow is increased to the heart lungs and extremities This stress response is intended to be infrequent and short-lived When the danger has passed hormones level out Heart rate blood pressure and blood sugar decrease Blood flow resumes to all parts of the body When this happens stress is not harmful Unfortunately our brains often canrsquot tell the difference between immediate danger and thoughts about things that might happen This means many of us are in the stress response nearly all the time
PA GE 1 5
STRESS amp GASTROPARESIS
When the stress happens frequently or for long periods of time it can have negative physical and mental implications While yoursquove probably heard about the potential impact of stress on general health outcomes such as an increased risk of everything from heart disease to the common cold there are three additional (important) considerations for those who have been diagnosed with gastroparesis 1 The fight-or-flight response essentially shuts down digestion directing blood flow away from the gut
slowing the churning motion of the stomach and drastically decreasing enzymes production This is why people may feel nauseous or even vomit during times of extreme stress If yoursquore constantly in the stress response your other efforts at symptom management may be less effective
2 Prolonged stress can cause or exacerbate a number of symptoms that people often associate with gastroparesis even though they are not thought to be a result of delayed gastric emptying These include brain fog chest pain poor sleep fatigue poor immune function and more Stress can also increase pain sensations making pain management strategies less effective
3 When in the stress response the body shuts down repair mechanisms since its efforts are focused elsewhere on fighting or fleeing (even if there is no actual immediate danger) This means the more time the body spends in the stress response the less time it spends healing or repairing This may be an especially important consideration for those with post-viral gastroparesis
PA GE 1 6
WHAT CAN WE DO ABOUT IT
Throughout this summit yoursquove heard a variety of ways to decrease stress through changing your relationship to your thoughts your circumstances and even stress itself Additionally on the following pages yoursquoll find a number of ways to address the various kinds of gastroparesis-specific stressors We can also practice purposeful relaxation in order to get our bodies out of the stress response and into whatrsquos known as the relaxation response The effects of the relaxation response are essentially the opposite of those of the stress response This state is also known as ldquorest and digestrdquo mode As the name suggests this is the state in which digestion is most efficient so we want to be here as often as possible Achieving the relaxation response is not complicated Just sitting quietly and focusing on the breath letting your thoughts come and go can be enough to trigger this relaxed state There are many other ways to get there as well and Irsquove described a number of options on pages 21-23 You should choose those which yoursquore most likely to do consistently Remember yoursquore likely triggering your stress response dozens a times per day so the more often you can get your body back into the relaxation response the better Combining the advice on the following pages with everything yoursquove learned from the speakers in this summit will likely make a significant difference in your levels of stress and anxiety as well as yoursquore overall well-being
PA GE 1 7
TIPS TO REDUCE GP-RELATED EXTERNAL STRESS
Make flexible plans Therersquos a level of uncertainty that comes with gastroparesis especially if your symptoms are not yet well-managed When making plans be honest about that uncertainty to avoid disappointment or misunderstanding For example ldquoIrsquom really looking forward to meeting you for brunch but I want you to know that sometimes I wake up with horrible nausea and need to just relax until it passes I never know when thatrsquos going to happen so Irsquoll call you in the morning to confirm that Irsquom feeling well enough to go out Is that okayrdquo
Be prepared Always have symptom-relieving medicationremedies on-hand as well as some food that you know you can tolerate (you may want to keep an Orgain a banana and a packet of a nut butter andor a MacroBar in your bag) This will make unexpected situations easier to deal with
Educate others We canrsquot expect people to understand something they know nothing about If there are people in your life who make comments or requests that reflect ignorance about the condition do your best to educate them If you have tried and itrsquos not workinghellip
Distance yourself from people who stress you out Therersquos no reason you have to continue to spend time with people who stress you out This isnrsquot always easy but itrsquos usually worth it when it comes to reducing stress
Speak up If therersquos something that would make it easier for you to participate in an activity or enjoy a situation let people know For example suggesting a restaurant with food you feel comfortable eating asking to meet at the time of day that you experience the least symptoms or avoiding stimuli that trigger nausea or symptoms In most cases itrsquos up to you to ask for what you need
Say no We too often say ldquoyesrdquo to everything wersquore asked to do leaving us overcommitted and stressed out Practice saying ldquonordquo especially when it comes to requests that will interfere with your self-care or comprehensive management plan
PA GE 1 8
Reevaluate your expectations Managing gastroparesis can feel like a job in and of itself especially as yoursquore building your management plan You may not be able to do that job well and still do everything else that you used to do or think you ldquoshouldrdquo do Beating yourself up about that wonrsquot change the situation and it may actually make you feel worse due to the stress it causes
Mother yourself If you had a child with an illness like GP and he or she felt sick or upset would you berate them No Treat yourself like yoursquod treat that child be kind patient comforting and nurturing
Watch your words Describing yourself as a ldquosuffererrdquo of gastroparesis referring to the condition as ldquoincurablerdquo or saying that it has ldquostolenrdquo something from you only adds to your internal stress Those messages leave you feeling as if you have no control over whatrsquos happening in your life But we always have some control over our symptoms and our experience with gastroparesis -- even if itrsquos only choosing to use words that donrsquot trigger our stress response and further impair digestion
Get rid of blame shame and guilt As Dr Lissa Rankin says ldquoTherersquos no place for blame shame or guilt on a healing journeyrdquo Taking care of yourself now will allow you to better take care of others in the future
Surround yourself with supportive uplifting people and messages Ditch the ldquosupport groupsrdquo that are really ldquocompetitive sufferingrdquo groups Donrsquot spend all of your time on the message boards which are skewed toward worst-case scenarios (the people who have gotten better or are living well arenrsquot on the message boardshellip theyrsquore out living life) These things exacerbate fears worries and a sense of powerlessnesshellip all stressful emotions Instead focus on things that make you feel hopeful encouraged joyful or playful
TIPS TO REDUCE GP-RELATED INTERNAL STRESS
PA GE 1 9
GP-FRIENDLY WAYS TO UNWIND
Ultimately as yoursquove heard in this summit the best way to ldquoreduce stressrdquo is to change your relationship to your thoughts As you practice that here are some of my favorite ways to help relax body and mind Learn to tap EFT also known as tapping is an easy-to-learn technique that combines acupressure and
affirmations It can be an effective way to address specific physical and emotional stressors You can learn more at TappingSolutioncom
Practice yoga Yoga combines breath work and physical postures to relax the mind and body There are a number of DVDs that can be used at home if you cannot attend in-person class There are also subscription-based websites like YogaGlocom which provide high-quality classes from a variety of instructors for a monthly fee
Get moving Physical activity allows the body to ldquouserdquo up the stress hormones that are created as part of the ldquofight or flightrdquo response thus reducing the impact of chronic stress Any kind of movement will do ndash biking swimming a brisk walk or even just dancing around your house
Color Adult coloring is a new trend and for good reason Expressing your creativity can help to lower stress and promote relaxation Yoursquoll find an assortment of adult coloring books on Amazon
Craft knit scrapbook or crochet These activities can be especially helpful for those who struggle with ldquostress eatingrdquo as they keep your hands busy and allow your mind to relax
PA GE 2 0
MORE GP-FRIENDLY WAYS TO UNWIND
Play music or listen to music Whatever kind makes you feel happy and calm
Get a massage Massage has been found to lower cortisol levels and balance the nervous system It doesnrsquot have to be from a professional Just ask a partner to rub your back shoulders or feet
Play with an animal If you donrsquot have a pet offer to walk a neighborrsquos dog or pet-sit for a friend while theyrsquore out of town
Garden The combination of mild physical activity being in nature and absorbing vitamin D is good for GP management overall health and stress reduction Try growing GP-friendly fruits and veggies
Keep a gratitude journal Studies have found that one of the best ways to increase feelings of contentment regardless of your situation or circumstances is to focus on gratitude
Cuddle Physical touch from loved ones calms the nervous system Hug a friend snuggle your child or hold hands with your significant other
Meditate Sit quietly When thoughts pop into your head just let them drift on by Focus on your breath a word or a mantra that resonates with you If you find yourself unable to meditate on your own try a guided meditation such as those from the Chopra Center or try an app like Headspace
PA GE 2 1
EVEN MORE GP-FRIENDLY WAYS TO UNWIND
Pray Feeling connected to something greater than ourselves can calm our fears
Take a slow deep breath Repeat
Take a warm bath Add 1-2 cups of Epsom salts and 6-10 drops of lavender essential oil to help relax body and mind
Take a walk Fresh air and physical activity can help to calm a racing mind If you walk with people who make you feel happy calm and supportedhellip even better
Read a book Sometimes escaping to fantasy land is just what our stressed out minds need If you find yourself worrying as you try to sleep read a few pages of a good novel before bed
Call a friend This can help get your mind off your worries or allow you to brainstorm solutions to your challenges Either way yoursquoll likely feel better afterward (Be careful to avoid simply ruminating on your worries though)
Laugh Watch a funny movie TV show or YouTube video Laughter reduces cortisol levels and releases pain-relieving chemicals in the body
Volunteer Whether itrsquos at a soup kitchen childrenrsquos hospital or animal shelter giving your time to help others in need can enhance your sense of purpose cultivate gratitude and foster a sense of connection
PA GE 2 2
If yoursquod like to receive updates about future events as well as
information about gastroparesis and the other topics addressed
today please join the Living WELL mailing list by clicking here
THANK YOU FOR ATTENDING
AshleyJane Kneeland is the author of Living Incurably Despite Chronic Illness After becoming ill AshleyJane wasted years mired down by lousy chronic illness pitfalls Thankfully her whole life changed for the better as she learned to develop a new outlook - living incurablyrdquo Today AshleyJane is a part-time bookkeeper and a substitute teacher She is a fashion enthusiast and Special Projects Manager of her bustling household Her fianceacute and his daughter infuse her life with color and inspiration On her 30th birthday she dyed her hair blonde and never looked back She writes for her blog ldquoLiving Incurablyrdquo and is on a continuous pursuit to master ldquosick but not sicklyrdquo
ldquoRedefining lsquoIncurablersquordquo
ASHLEYJANE KNEELAND
Living Incurably Despite Chronic Illness is available for $299 at Amazoncom It can be read on Kindle devices or with the free Kindle reader software on any computer tablet or smart phone
ajkneelandicloudcom
wwwlivingincurablycom
PA GE 6
Dr Amy Johnson is a social psychologist master certified coach and public speaker She is the author of Being Human Essays on Thoughtmares Bouncing Back and Your True Natureand Modern Enlightenment Psychological Spiritual and Practical Ideas for a Better Life Her next book The Little Book of Big Change A No-Willpower Approach to Breaking any Habit will be published by New Harbinger in January 2016 Dr Amy has appeared in the Wall Street Journal Self Magazine and Oprahcom She also works with clients all over the world via telephone and online coaching programs If yoursquore interested in learning more about the inside-out nature of life and getting out of your own way so that you can have a more joyful experience on this planet she can help
AMY JOHNSON PHD
Listen to or download the first class in Dr Amyrsquos five-part An End to Anxiety audio course for free by clicking here
AmyDrAmyJohnsoncom
wwwDrAmyJohnsoncom
ldquoWhy Positive Thinking Wonrsquot Improve Your Experience (But Understanding Thought Will)rdquo
PA GE 7
Gina Ryan is a Nutritionist and Wellness Coach in Hawaii providing private coaching to clients in Maui and worldwide via Skype Gina believes that health well-being and nutrition is about much more than the macro (protein fat and carbohydrates) and micro (vitamins minerals co-enzymes) nutrients that we consume The nutrients we are immersed in through the quality our foods water environment our thoughts feelings and relationships are also important Gina works with clients to provide information and skills that allow each person to find their own path to joy and harmony She helps clients discover what isnt currently working for them and add new skills that promote greater well-being joy peace and wholeness
ldquoWhatrsquos this digestive discomfort about Teasing out food anxiety from organic physical symptomsrdquo
GINA RYAN
ginanourishingbyheartcom
wwwnourishingbyheartcom
PA GE 8
Hear Ginarsquos Top 10 Stress Soothers by clicking here
Rebecca is a relationship therapist and professional consultant in private practice in New Yorkrsquos Hudson Valley where she lives with her husband two children and a few four legged mischief makers Her evolving relational theory is called Connectfulness and she uses this approach to help her clients and colleagues understand manage and value their own humanity as a tool to connect to themselves and all of the important people in their lives She believes that our relationships are reflections of who we really are and every interaction is an opportunity for evolution Every day she embraces life as a beautiful messy serendipitous adventure
ldquoStaying Connected Despite Illnessrdquo
REBECCA WONG LCSW
Pre-register here for RESPARK Rebeccas online program for parenting couples launching in January 2016
rebeccaconnectfulnesscom
wwwconnectfulnesscom
PA GE 9
Crystal Saltrelli is a health educator and speaker helping people worldwide learn to live WELL with gastroparesis She is the author of Eating for Gastroparesis and Living (Well) with Gastroparesis Crystal is a graduate of Dartmouth College and the Institute for Integrative Nutrition She is certified as a Health Coach by the American Association of Drugless Practitioners and has completed continuing education coursework via the Harvard School of Medicine Massachusetts General Hospital and UCLA Crystal diagnosed with gastroparesis in 2004 also serves as a patient-advocate for the Digestive Health Alliance working to bring awareness to and increase funding for gastroparesis research
Summit Organizer amp Host
CRYSTAL SALTRELLI CHC
Receive 50 off the complete Living (Well) with Gastroparesis Online Program with discount code gpsummit
lwwgpcrystalsaltrellicom
wwwCrystalSaltrellicom
PA GE 1 0
My Top Picks for Further Exploration of These Topics
RECOMMENDED READING
THOUGHT COPING amp MINDSET
THE UNTETHERED SOUL
Michael Singer
View or buy on Amazon
THE LAST BEST CURE
Donna Jackson Nakazawa
LOVING WHAT IS
Byron Katie
MIND OVER MEDICINE
Lissa Rankin MD
View or buy on Amazon View or buy on Amazon View or buy on Amazon
PA GE 1 2
STRESS ANXIETY amp MINDFULNESS
FULL CATASTROPHE LIVING
Jon Kabat Zinn
View or buy on Amazon
10 HAPPIER
Dan Harris
THE HAPPINESS TRAP
Russ Harris
THE END OF STRESS
Don Joseph Goewey
View or buy on Amazon View or buy on Amazon View or buy on Amazon
PA GE 1 3
Bonus eBooklet for Summit Participants
THE GPERrsquoS GUIDE TO REDUCING STRESS
DEFINING STRESS AND THE STRESS RESPONSE
We use the word ldquostressrdquo to encompass everything from a traffic jam to heartbreak and itrsquos perceived meaning varies from person to person For the purpose of this booklet when I talk about ldquostressrdquo Irsquom referring to anything that puts the body into the stress response also called the fight or flight response By this explanation what is stressful for you may not be stressful for someone else (and vice versa) The key is to identify your personal stressors They may be internal (your thoughts) or external (your circumstances finances relationships etc) While we tend to think that most of our stressors are external itrsquos often the other way around The stress response itself is a natural totally normal physiological response to immediate danger When our brains sense a threat stress hormones such as cortisol and adrenaline are released to ready the body to fight or flee to safety Heart rate blood pressure and blood sugar increase Blood flow is increased to the heart lungs and extremities This stress response is intended to be infrequent and short-lived When the danger has passed hormones level out Heart rate blood pressure and blood sugar decrease Blood flow resumes to all parts of the body When this happens stress is not harmful Unfortunately our brains often canrsquot tell the difference between immediate danger and thoughts about things that might happen This means many of us are in the stress response nearly all the time
PA GE 1 5
STRESS amp GASTROPARESIS
When the stress happens frequently or for long periods of time it can have negative physical and mental implications While yoursquove probably heard about the potential impact of stress on general health outcomes such as an increased risk of everything from heart disease to the common cold there are three additional (important) considerations for those who have been diagnosed with gastroparesis 1 The fight-or-flight response essentially shuts down digestion directing blood flow away from the gut
slowing the churning motion of the stomach and drastically decreasing enzymes production This is why people may feel nauseous or even vomit during times of extreme stress If yoursquore constantly in the stress response your other efforts at symptom management may be less effective
2 Prolonged stress can cause or exacerbate a number of symptoms that people often associate with gastroparesis even though they are not thought to be a result of delayed gastric emptying These include brain fog chest pain poor sleep fatigue poor immune function and more Stress can also increase pain sensations making pain management strategies less effective
3 When in the stress response the body shuts down repair mechanisms since its efforts are focused elsewhere on fighting or fleeing (even if there is no actual immediate danger) This means the more time the body spends in the stress response the less time it spends healing or repairing This may be an especially important consideration for those with post-viral gastroparesis
PA GE 1 6
WHAT CAN WE DO ABOUT IT
Throughout this summit yoursquove heard a variety of ways to decrease stress through changing your relationship to your thoughts your circumstances and even stress itself Additionally on the following pages yoursquoll find a number of ways to address the various kinds of gastroparesis-specific stressors We can also practice purposeful relaxation in order to get our bodies out of the stress response and into whatrsquos known as the relaxation response The effects of the relaxation response are essentially the opposite of those of the stress response This state is also known as ldquorest and digestrdquo mode As the name suggests this is the state in which digestion is most efficient so we want to be here as often as possible Achieving the relaxation response is not complicated Just sitting quietly and focusing on the breath letting your thoughts come and go can be enough to trigger this relaxed state There are many other ways to get there as well and Irsquove described a number of options on pages 21-23 You should choose those which yoursquore most likely to do consistently Remember yoursquore likely triggering your stress response dozens a times per day so the more often you can get your body back into the relaxation response the better Combining the advice on the following pages with everything yoursquove learned from the speakers in this summit will likely make a significant difference in your levels of stress and anxiety as well as yoursquore overall well-being
PA GE 1 7
TIPS TO REDUCE GP-RELATED EXTERNAL STRESS
Make flexible plans Therersquos a level of uncertainty that comes with gastroparesis especially if your symptoms are not yet well-managed When making plans be honest about that uncertainty to avoid disappointment or misunderstanding For example ldquoIrsquom really looking forward to meeting you for brunch but I want you to know that sometimes I wake up with horrible nausea and need to just relax until it passes I never know when thatrsquos going to happen so Irsquoll call you in the morning to confirm that Irsquom feeling well enough to go out Is that okayrdquo
Be prepared Always have symptom-relieving medicationremedies on-hand as well as some food that you know you can tolerate (you may want to keep an Orgain a banana and a packet of a nut butter andor a MacroBar in your bag) This will make unexpected situations easier to deal with
Educate others We canrsquot expect people to understand something they know nothing about If there are people in your life who make comments or requests that reflect ignorance about the condition do your best to educate them If you have tried and itrsquos not workinghellip
Distance yourself from people who stress you out Therersquos no reason you have to continue to spend time with people who stress you out This isnrsquot always easy but itrsquos usually worth it when it comes to reducing stress
Speak up If therersquos something that would make it easier for you to participate in an activity or enjoy a situation let people know For example suggesting a restaurant with food you feel comfortable eating asking to meet at the time of day that you experience the least symptoms or avoiding stimuli that trigger nausea or symptoms In most cases itrsquos up to you to ask for what you need
Say no We too often say ldquoyesrdquo to everything wersquore asked to do leaving us overcommitted and stressed out Practice saying ldquonordquo especially when it comes to requests that will interfere with your self-care or comprehensive management plan
PA GE 1 8
Reevaluate your expectations Managing gastroparesis can feel like a job in and of itself especially as yoursquore building your management plan You may not be able to do that job well and still do everything else that you used to do or think you ldquoshouldrdquo do Beating yourself up about that wonrsquot change the situation and it may actually make you feel worse due to the stress it causes
Mother yourself If you had a child with an illness like GP and he or she felt sick or upset would you berate them No Treat yourself like yoursquod treat that child be kind patient comforting and nurturing
Watch your words Describing yourself as a ldquosuffererrdquo of gastroparesis referring to the condition as ldquoincurablerdquo or saying that it has ldquostolenrdquo something from you only adds to your internal stress Those messages leave you feeling as if you have no control over whatrsquos happening in your life But we always have some control over our symptoms and our experience with gastroparesis -- even if itrsquos only choosing to use words that donrsquot trigger our stress response and further impair digestion
Get rid of blame shame and guilt As Dr Lissa Rankin says ldquoTherersquos no place for blame shame or guilt on a healing journeyrdquo Taking care of yourself now will allow you to better take care of others in the future
Surround yourself with supportive uplifting people and messages Ditch the ldquosupport groupsrdquo that are really ldquocompetitive sufferingrdquo groups Donrsquot spend all of your time on the message boards which are skewed toward worst-case scenarios (the people who have gotten better or are living well arenrsquot on the message boardshellip theyrsquore out living life) These things exacerbate fears worries and a sense of powerlessnesshellip all stressful emotions Instead focus on things that make you feel hopeful encouraged joyful or playful
TIPS TO REDUCE GP-RELATED INTERNAL STRESS
PA GE 1 9
GP-FRIENDLY WAYS TO UNWIND
Ultimately as yoursquove heard in this summit the best way to ldquoreduce stressrdquo is to change your relationship to your thoughts As you practice that here are some of my favorite ways to help relax body and mind Learn to tap EFT also known as tapping is an easy-to-learn technique that combines acupressure and
affirmations It can be an effective way to address specific physical and emotional stressors You can learn more at TappingSolutioncom
Practice yoga Yoga combines breath work and physical postures to relax the mind and body There are a number of DVDs that can be used at home if you cannot attend in-person class There are also subscription-based websites like YogaGlocom which provide high-quality classes from a variety of instructors for a monthly fee
Get moving Physical activity allows the body to ldquouserdquo up the stress hormones that are created as part of the ldquofight or flightrdquo response thus reducing the impact of chronic stress Any kind of movement will do ndash biking swimming a brisk walk or even just dancing around your house
Color Adult coloring is a new trend and for good reason Expressing your creativity can help to lower stress and promote relaxation Yoursquoll find an assortment of adult coloring books on Amazon
Craft knit scrapbook or crochet These activities can be especially helpful for those who struggle with ldquostress eatingrdquo as they keep your hands busy and allow your mind to relax
PA GE 2 0
MORE GP-FRIENDLY WAYS TO UNWIND
Play music or listen to music Whatever kind makes you feel happy and calm
Get a massage Massage has been found to lower cortisol levels and balance the nervous system It doesnrsquot have to be from a professional Just ask a partner to rub your back shoulders or feet
Play with an animal If you donrsquot have a pet offer to walk a neighborrsquos dog or pet-sit for a friend while theyrsquore out of town
Garden The combination of mild physical activity being in nature and absorbing vitamin D is good for GP management overall health and stress reduction Try growing GP-friendly fruits and veggies
Keep a gratitude journal Studies have found that one of the best ways to increase feelings of contentment regardless of your situation or circumstances is to focus on gratitude
Cuddle Physical touch from loved ones calms the nervous system Hug a friend snuggle your child or hold hands with your significant other
Meditate Sit quietly When thoughts pop into your head just let them drift on by Focus on your breath a word or a mantra that resonates with you If you find yourself unable to meditate on your own try a guided meditation such as those from the Chopra Center or try an app like Headspace
PA GE 2 1
EVEN MORE GP-FRIENDLY WAYS TO UNWIND
Pray Feeling connected to something greater than ourselves can calm our fears
Take a slow deep breath Repeat
Take a warm bath Add 1-2 cups of Epsom salts and 6-10 drops of lavender essential oil to help relax body and mind
Take a walk Fresh air and physical activity can help to calm a racing mind If you walk with people who make you feel happy calm and supportedhellip even better
Read a book Sometimes escaping to fantasy land is just what our stressed out minds need If you find yourself worrying as you try to sleep read a few pages of a good novel before bed
Call a friend This can help get your mind off your worries or allow you to brainstorm solutions to your challenges Either way yoursquoll likely feel better afterward (Be careful to avoid simply ruminating on your worries though)
Laugh Watch a funny movie TV show or YouTube video Laughter reduces cortisol levels and releases pain-relieving chemicals in the body
Volunteer Whether itrsquos at a soup kitchen childrenrsquos hospital or animal shelter giving your time to help others in need can enhance your sense of purpose cultivate gratitude and foster a sense of connection
PA GE 2 2
If yoursquod like to receive updates about future events as well as
information about gastroparesis and the other topics addressed
today please join the Living WELL mailing list by clicking here
THANK YOU FOR ATTENDING
Dr Amy Johnson is a social psychologist master certified coach and public speaker She is the author of Being Human Essays on Thoughtmares Bouncing Back and Your True Natureand Modern Enlightenment Psychological Spiritual and Practical Ideas for a Better Life Her next book The Little Book of Big Change A No-Willpower Approach to Breaking any Habit will be published by New Harbinger in January 2016 Dr Amy has appeared in the Wall Street Journal Self Magazine and Oprahcom She also works with clients all over the world via telephone and online coaching programs If yoursquore interested in learning more about the inside-out nature of life and getting out of your own way so that you can have a more joyful experience on this planet she can help
AMY JOHNSON PHD
Listen to or download the first class in Dr Amyrsquos five-part An End to Anxiety audio course for free by clicking here
AmyDrAmyJohnsoncom
wwwDrAmyJohnsoncom
ldquoWhy Positive Thinking Wonrsquot Improve Your Experience (But Understanding Thought Will)rdquo
PA GE 7
Gina Ryan is a Nutritionist and Wellness Coach in Hawaii providing private coaching to clients in Maui and worldwide via Skype Gina believes that health well-being and nutrition is about much more than the macro (protein fat and carbohydrates) and micro (vitamins minerals co-enzymes) nutrients that we consume The nutrients we are immersed in through the quality our foods water environment our thoughts feelings and relationships are also important Gina works with clients to provide information and skills that allow each person to find their own path to joy and harmony She helps clients discover what isnt currently working for them and add new skills that promote greater well-being joy peace and wholeness
ldquoWhatrsquos this digestive discomfort about Teasing out food anxiety from organic physical symptomsrdquo
GINA RYAN
ginanourishingbyheartcom
wwwnourishingbyheartcom
PA GE 8
Hear Ginarsquos Top 10 Stress Soothers by clicking here
Rebecca is a relationship therapist and professional consultant in private practice in New Yorkrsquos Hudson Valley where she lives with her husband two children and a few four legged mischief makers Her evolving relational theory is called Connectfulness and she uses this approach to help her clients and colleagues understand manage and value their own humanity as a tool to connect to themselves and all of the important people in their lives She believes that our relationships are reflections of who we really are and every interaction is an opportunity for evolution Every day she embraces life as a beautiful messy serendipitous adventure
ldquoStaying Connected Despite Illnessrdquo
REBECCA WONG LCSW
Pre-register here for RESPARK Rebeccas online program for parenting couples launching in January 2016
rebeccaconnectfulnesscom
wwwconnectfulnesscom
PA GE 9
Crystal Saltrelli is a health educator and speaker helping people worldwide learn to live WELL with gastroparesis She is the author of Eating for Gastroparesis and Living (Well) with Gastroparesis Crystal is a graduate of Dartmouth College and the Institute for Integrative Nutrition She is certified as a Health Coach by the American Association of Drugless Practitioners and has completed continuing education coursework via the Harvard School of Medicine Massachusetts General Hospital and UCLA Crystal diagnosed with gastroparesis in 2004 also serves as a patient-advocate for the Digestive Health Alliance working to bring awareness to and increase funding for gastroparesis research
Summit Organizer amp Host
CRYSTAL SALTRELLI CHC
Receive 50 off the complete Living (Well) with Gastroparesis Online Program with discount code gpsummit
lwwgpcrystalsaltrellicom
wwwCrystalSaltrellicom
PA GE 1 0
My Top Picks for Further Exploration of These Topics
RECOMMENDED READING
THOUGHT COPING amp MINDSET
THE UNTETHERED SOUL
Michael Singer
View or buy on Amazon
THE LAST BEST CURE
Donna Jackson Nakazawa
LOVING WHAT IS
Byron Katie
MIND OVER MEDICINE
Lissa Rankin MD
View or buy on Amazon View or buy on Amazon View or buy on Amazon
PA GE 1 2
STRESS ANXIETY amp MINDFULNESS
FULL CATASTROPHE LIVING
Jon Kabat Zinn
View or buy on Amazon
10 HAPPIER
Dan Harris
THE HAPPINESS TRAP
Russ Harris
THE END OF STRESS
Don Joseph Goewey
View or buy on Amazon View or buy on Amazon View or buy on Amazon
PA GE 1 3
Bonus eBooklet for Summit Participants
THE GPERrsquoS GUIDE TO REDUCING STRESS
DEFINING STRESS AND THE STRESS RESPONSE
We use the word ldquostressrdquo to encompass everything from a traffic jam to heartbreak and itrsquos perceived meaning varies from person to person For the purpose of this booklet when I talk about ldquostressrdquo Irsquom referring to anything that puts the body into the stress response also called the fight or flight response By this explanation what is stressful for you may not be stressful for someone else (and vice versa) The key is to identify your personal stressors They may be internal (your thoughts) or external (your circumstances finances relationships etc) While we tend to think that most of our stressors are external itrsquos often the other way around The stress response itself is a natural totally normal physiological response to immediate danger When our brains sense a threat stress hormones such as cortisol and adrenaline are released to ready the body to fight or flee to safety Heart rate blood pressure and blood sugar increase Blood flow is increased to the heart lungs and extremities This stress response is intended to be infrequent and short-lived When the danger has passed hormones level out Heart rate blood pressure and blood sugar decrease Blood flow resumes to all parts of the body When this happens stress is not harmful Unfortunately our brains often canrsquot tell the difference between immediate danger and thoughts about things that might happen This means many of us are in the stress response nearly all the time
PA GE 1 5
STRESS amp GASTROPARESIS
When the stress happens frequently or for long periods of time it can have negative physical and mental implications While yoursquove probably heard about the potential impact of stress on general health outcomes such as an increased risk of everything from heart disease to the common cold there are three additional (important) considerations for those who have been diagnosed with gastroparesis 1 The fight-or-flight response essentially shuts down digestion directing blood flow away from the gut
slowing the churning motion of the stomach and drastically decreasing enzymes production This is why people may feel nauseous or even vomit during times of extreme stress If yoursquore constantly in the stress response your other efforts at symptom management may be less effective
2 Prolonged stress can cause or exacerbate a number of symptoms that people often associate with gastroparesis even though they are not thought to be a result of delayed gastric emptying These include brain fog chest pain poor sleep fatigue poor immune function and more Stress can also increase pain sensations making pain management strategies less effective
3 When in the stress response the body shuts down repair mechanisms since its efforts are focused elsewhere on fighting or fleeing (even if there is no actual immediate danger) This means the more time the body spends in the stress response the less time it spends healing or repairing This may be an especially important consideration for those with post-viral gastroparesis
PA GE 1 6
WHAT CAN WE DO ABOUT IT
Throughout this summit yoursquove heard a variety of ways to decrease stress through changing your relationship to your thoughts your circumstances and even stress itself Additionally on the following pages yoursquoll find a number of ways to address the various kinds of gastroparesis-specific stressors We can also practice purposeful relaxation in order to get our bodies out of the stress response and into whatrsquos known as the relaxation response The effects of the relaxation response are essentially the opposite of those of the stress response This state is also known as ldquorest and digestrdquo mode As the name suggests this is the state in which digestion is most efficient so we want to be here as often as possible Achieving the relaxation response is not complicated Just sitting quietly and focusing on the breath letting your thoughts come and go can be enough to trigger this relaxed state There are many other ways to get there as well and Irsquove described a number of options on pages 21-23 You should choose those which yoursquore most likely to do consistently Remember yoursquore likely triggering your stress response dozens a times per day so the more often you can get your body back into the relaxation response the better Combining the advice on the following pages with everything yoursquove learned from the speakers in this summit will likely make a significant difference in your levels of stress and anxiety as well as yoursquore overall well-being
PA GE 1 7
TIPS TO REDUCE GP-RELATED EXTERNAL STRESS
Make flexible plans Therersquos a level of uncertainty that comes with gastroparesis especially if your symptoms are not yet well-managed When making plans be honest about that uncertainty to avoid disappointment or misunderstanding For example ldquoIrsquom really looking forward to meeting you for brunch but I want you to know that sometimes I wake up with horrible nausea and need to just relax until it passes I never know when thatrsquos going to happen so Irsquoll call you in the morning to confirm that Irsquom feeling well enough to go out Is that okayrdquo
Be prepared Always have symptom-relieving medicationremedies on-hand as well as some food that you know you can tolerate (you may want to keep an Orgain a banana and a packet of a nut butter andor a MacroBar in your bag) This will make unexpected situations easier to deal with
Educate others We canrsquot expect people to understand something they know nothing about If there are people in your life who make comments or requests that reflect ignorance about the condition do your best to educate them If you have tried and itrsquos not workinghellip
Distance yourself from people who stress you out Therersquos no reason you have to continue to spend time with people who stress you out This isnrsquot always easy but itrsquos usually worth it when it comes to reducing stress
Speak up If therersquos something that would make it easier for you to participate in an activity or enjoy a situation let people know For example suggesting a restaurant with food you feel comfortable eating asking to meet at the time of day that you experience the least symptoms or avoiding stimuli that trigger nausea or symptoms In most cases itrsquos up to you to ask for what you need
Say no We too often say ldquoyesrdquo to everything wersquore asked to do leaving us overcommitted and stressed out Practice saying ldquonordquo especially when it comes to requests that will interfere with your self-care or comprehensive management plan
PA GE 1 8
Reevaluate your expectations Managing gastroparesis can feel like a job in and of itself especially as yoursquore building your management plan You may not be able to do that job well and still do everything else that you used to do or think you ldquoshouldrdquo do Beating yourself up about that wonrsquot change the situation and it may actually make you feel worse due to the stress it causes
Mother yourself If you had a child with an illness like GP and he or she felt sick or upset would you berate them No Treat yourself like yoursquod treat that child be kind patient comforting and nurturing
Watch your words Describing yourself as a ldquosuffererrdquo of gastroparesis referring to the condition as ldquoincurablerdquo or saying that it has ldquostolenrdquo something from you only adds to your internal stress Those messages leave you feeling as if you have no control over whatrsquos happening in your life But we always have some control over our symptoms and our experience with gastroparesis -- even if itrsquos only choosing to use words that donrsquot trigger our stress response and further impair digestion
Get rid of blame shame and guilt As Dr Lissa Rankin says ldquoTherersquos no place for blame shame or guilt on a healing journeyrdquo Taking care of yourself now will allow you to better take care of others in the future
Surround yourself with supportive uplifting people and messages Ditch the ldquosupport groupsrdquo that are really ldquocompetitive sufferingrdquo groups Donrsquot spend all of your time on the message boards which are skewed toward worst-case scenarios (the people who have gotten better or are living well arenrsquot on the message boardshellip theyrsquore out living life) These things exacerbate fears worries and a sense of powerlessnesshellip all stressful emotions Instead focus on things that make you feel hopeful encouraged joyful or playful
TIPS TO REDUCE GP-RELATED INTERNAL STRESS
PA GE 1 9
GP-FRIENDLY WAYS TO UNWIND
Ultimately as yoursquove heard in this summit the best way to ldquoreduce stressrdquo is to change your relationship to your thoughts As you practice that here are some of my favorite ways to help relax body and mind Learn to tap EFT also known as tapping is an easy-to-learn technique that combines acupressure and
affirmations It can be an effective way to address specific physical and emotional stressors You can learn more at TappingSolutioncom
Practice yoga Yoga combines breath work and physical postures to relax the mind and body There are a number of DVDs that can be used at home if you cannot attend in-person class There are also subscription-based websites like YogaGlocom which provide high-quality classes from a variety of instructors for a monthly fee
Get moving Physical activity allows the body to ldquouserdquo up the stress hormones that are created as part of the ldquofight or flightrdquo response thus reducing the impact of chronic stress Any kind of movement will do ndash biking swimming a brisk walk or even just dancing around your house
Color Adult coloring is a new trend and for good reason Expressing your creativity can help to lower stress and promote relaxation Yoursquoll find an assortment of adult coloring books on Amazon
Craft knit scrapbook or crochet These activities can be especially helpful for those who struggle with ldquostress eatingrdquo as they keep your hands busy and allow your mind to relax
PA GE 2 0
MORE GP-FRIENDLY WAYS TO UNWIND
Play music or listen to music Whatever kind makes you feel happy and calm
Get a massage Massage has been found to lower cortisol levels and balance the nervous system It doesnrsquot have to be from a professional Just ask a partner to rub your back shoulders or feet
Play with an animal If you donrsquot have a pet offer to walk a neighborrsquos dog or pet-sit for a friend while theyrsquore out of town
Garden The combination of mild physical activity being in nature and absorbing vitamin D is good for GP management overall health and stress reduction Try growing GP-friendly fruits and veggies
Keep a gratitude journal Studies have found that one of the best ways to increase feelings of contentment regardless of your situation or circumstances is to focus on gratitude
Cuddle Physical touch from loved ones calms the nervous system Hug a friend snuggle your child or hold hands with your significant other
Meditate Sit quietly When thoughts pop into your head just let them drift on by Focus on your breath a word or a mantra that resonates with you If you find yourself unable to meditate on your own try a guided meditation such as those from the Chopra Center or try an app like Headspace
PA GE 2 1
EVEN MORE GP-FRIENDLY WAYS TO UNWIND
Pray Feeling connected to something greater than ourselves can calm our fears
Take a slow deep breath Repeat
Take a warm bath Add 1-2 cups of Epsom salts and 6-10 drops of lavender essential oil to help relax body and mind
Take a walk Fresh air and physical activity can help to calm a racing mind If you walk with people who make you feel happy calm and supportedhellip even better
Read a book Sometimes escaping to fantasy land is just what our stressed out minds need If you find yourself worrying as you try to sleep read a few pages of a good novel before bed
Call a friend This can help get your mind off your worries or allow you to brainstorm solutions to your challenges Either way yoursquoll likely feel better afterward (Be careful to avoid simply ruminating on your worries though)
Laugh Watch a funny movie TV show or YouTube video Laughter reduces cortisol levels and releases pain-relieving chemicals in the body
Volunteer Whether itrsquos at a soup kitchen childrenrsquos hospital or animal shelter giving your time to help others in need can enhance your sense of purpose cultivate gratitude and foster a sense of connection
PA GE 2 2
If yoursquod like to receive updates about future events as well as
information about gastroparesis and the other topics addressed
today please join the Living WELL mailing list by clicking here
THANK YOU FOR ATTENDING
Gina Ryan is a Nutritionist and Wellness Coach in Hawaii providing private coaching to clients in Maui and worldwide via Skype Gina believes that health well-being and nutrition is about much more than the macro (protein fat and carbohydrates) and micro (vitamins minerals co-enzymes) nutrients that we consume The nutrients we are immersed in through the quality our foods water environment our thoughts feelings and relationships are also important Gina works with clients to provide information and skills that allow each person to find their own path to joy and harmony She helps clients discover what isnt currently working for them and add new skills that promote greater well-being joy peace and wholeness
ldquoWhatrsquos this digestive discomfort about Teasing out food anxiety from organic physical symptomsrdquo
GINA RYAN
ginanourishingbyheartcom
wwwnourishingbyheartcom
PA GE 8
Hear Ginarsquos Top 10 Stress Soothers by clicking here
Rebecca is a relationship therapist and professional consultant in private practice in New Yorkrsquos Hudson Valley where she lives with her husband two children and a few four legged mischief makers Her evolving relational theory is called Connectfulness and she uses this approach to help her clients and colleagues understand manage and value their own humanity as a tool to connect to themselves and all of the important people in their lives She believes that our relationships are reflections of who we really are and every interaction is an opportunity for evolution Every day she embraces life as a beautiful messy serendipitous adventure
ldquoStaying Connected Despite Illnessrdquo
REBECCA WONG LCSW
Pre-register here for RESPARK Rebeccas online program for parenting couples launching in January 2016
rebeccaconnectfulnesscom
wwwconnectfulnesscom
PA GE 9
Crystal Saltrelli is a health educator and speaker helping people worldwide learn to live WELL with gastroparesis She is the author of Eating for Gastroparesis and Living (Well) with Gastroparesis Crystal is a graduate of Dartmouth College and the Institute for Integrative Nutrition She is certified as a Health Coach by the American Association of Drugless Practitioners and has completed continuing education coursework via the Harvard School of Medicine Massachusetts General Hospital and UCLA Crystal diagnosed with gastroparesis in 2004 also serves as a patient-advocate for the Digestive Health Alliance working to bring awareness to and increase funding for gastroparesis research
Summit Organizer amp Host
CRYSTAL SALTRELLI CHC
Receive 50 off the complete Living (Well) with Gastroparesis Online Program with discount code gpsummit
lwwgpcrystalsaltrellicom
wwwCrystalSaltrellicom
PA GE 1 0
My Top Picks for Further Exploration of These Topics
RECOMMENDED READING
THOUGHT COPING amp MINDSET
THE UNTETHERED SOUL
Michael Singer
View or buy on Amazon
THE LAST BEST CURE
Donna Jackson Nakazawa
LOVING WHAT IS
Byron Katie
MIND OVER MEDICINE
Lissa Rankin MD
View or buy on Amazon View or buy on Amazon View or buy on Amazon
PA GE 1 2
STRESS ANXIETY amp MINDFULNESS
FULL CATASTROPHE LIVING
Jon Kabat Zinn
View or buy on Amazon
10 HAPPIER
Dan Harris
THE HAPPINESS TRAP
Russ Harris
THE END OF STRESS
Don Joseph Goewey
View or buy on Amazon View or buy on Amazon View or buy on Amazon
PA GE 1 3
Bonus eBooklet for Summit Participants
THE GPERrsquoS GUIDE TO REDUCING STRESS
DEFINING STRESS AND THE STRESS RESPONSE
We use the word ldquostressrdquo to encompass everything from a traffic jam to heartbreak and itrsquos perceived meaning varies from person to person For the purpose of this booklet when I talk about ldquostressrdquo Irsquom referring to anything that puts the body into the stress response also called the fight or flight response By this explanation what is stressful for you may not be stressful for someone else (and vice versa) The key is to identify your personal stressors They may be internal (your thoughts) or external (your circumstances finances relationships etc) While we tend to think that most of our stressors are external itrsquos often the other way around The stress response itself is a natural totally normal physiological response to immediate danger When our brains sense a threat stress hormones such as cortisol and adrenaline are released to ready the body to fight or flee to safety Heart rate blood pressure and blood sugar increase Blood flow is increased to the heart lungs and extremities This stress response is intended to be infrequent and short-lived When the danger has passed hormones level out Heart rate blood pressure and blood sugar decrease Blood flow resumes to all parts of the body When this happens stress is not harmful Unfortunately our brains often canrsquot tell the difference between immediate danger and thoughts about things that might happen This means many of us are in the stress response nearly all the time
PA GE 1 5
STRESS amp GASTROPARESIS
When the stress happens frequently or for long periods of time it can have negative physical and mental implications While yoursquove probably heard about the potential impact of stress on general health outcomes such as an increased risk of everything from heart disease to the common cold there are three additional (important) considerations for those who have been diagnosed with gastroparesis 1 The fight-or-flight response essentially shuts down digestion directing blood flow away from the gut
slowing the churning motion of the stomach and drastically decreasing enzymes production This is why people may feel nauseous or even vomit during times of extreme stress If yoursquore constantly in the stress response your other efforts at symptom management may be less effective
2 Prolonged stress can cause or exacerbate a number of symptoms that people often associate with gastroparesis even though they are not thought to be a result of delayed gastric emptying These include brain fog chest pain poor sleep fatigue poor immune function and more Stress can also increase pain sensations making pain management strategies less effective
3 When in the stress response the body shuts down repair mechanisms since its efforts are focused elsewhere on fighting or fleeing (even if there is no actual immediate danger) This means the more time the body spends in the stress response the less time it spends healing or repairing This may be an especially important consideration for those with post-viral gastroparesis
PA GE 1 6
WHAT CAN WE DO ABOUT IT
Throughout this summit yoursquove heard a variety of ways to decrease stress through changing your relationship to your thoughts your circumstances and even stress itself Additionally on the following pages yoursquoll find a number of ways to address the various kinds of gastroparesis-specific stressors We can also practice purposeful relaxation in order to get our bodies out of the stress response and into whatrsquos known as the relaxation response The effects of the relaxation response are essentially the opposite of those of the stress response This state is also known as ldquorest and digestrdquo mode As the name suggests this is the state in which digestion is most efficient so we want to be here as often as possible Achieving the relaxation response is not complicated Just sitting quietly and focusing on the breath letting your thoughts come and go can be enough to trigger this relaxed state There are many other ways to get there as well and Irsquove described a number of options on pages 21-23 You should choose those which yoursquore most likely to do consistently Remember yoursquore likely triggering your stress response dozens a times per day so the more often you can get your body back into the relaxation response the better Combining the advice on the following pages with everything yoursquove learned from the speakers in this summit will likely make a significant difference in your levels of stress and anxiety as well as yoursquore overall well-being
PA GE 1 7
TIPS TO REDUCE GP-RELATED EXTERNAL STRESS
Make flexible plans Therersquos a level of uncertainty that comes with gastroparesis especially if your symptoms are not yet well-managed When making plans be honest about that uncertainty to avoid disappointment or misunderstanding For example ldquoIrsquom really looking forward to meeting you for brunch but I want you to know that sometimes I wake up with horrible nausea and need to just relax until it passes I never know when thatrsquos going to happen so Irsquoll call you in the morning to confirm that Irsquom feeling well enough to go out Is that okayrdquo
Be prepared Always have symptom-relieving medicationremedies on-hand as well as some food that you know you can tolerate (you may want to keep an Orgain a banana and a packet of a nut butter andor a MacroBar in your bag) This will make unexpected situations easier to deal with
Educate others We canrsquot expect people to understand something they know nothing about If there are people in your life who make comments or requests that reflect ignorance about the condition do your best to educate them If you have tried and itrsquos not workinghellip
Distance yourself from people who stress you out Therersquos no reason you have to continue to spend time with people who stress you out This isnrsquot always easy but itrsquos usually worth it when it comes to reducing stress
Speak up If therersquos something that would make it easier for you to participate in an activity or enjoy a situation let people know For example suggesting a restaurant with food you feel comfortable eating asking to meet at the time of day that you experience the least symptoms or avoiding stimuli that trigger nausea or symptoms In most cases itrsquos up to you to ask for what you need
Say no We too often say ldquoyesrdquo to everything wersquore asked to do leaving us overcommitted and stressed out Practice saying ldquonordquo especially when it comes to requests that will interfere with your self-care or comprehensive management plan
PA GE 1 8
Reevaluate your expectations Managing gastroparesis can feel like a job in and of itself especially as yoursquore building your management plan You may not be able to do that job well and still do everything else that you used to do or think you ldquoshouldrdquo do Beating yourself up about that wonrsquot change the situation and it may actually make you feel worse due to the stress it causes
Mother yourself If you had a child with an illness like GP and he or she felt sick or upset would you berate them No Treat yourself like yoursquod treat that child be kind patient comforting and nurturing
Watch your words Describing yourself as a ldquosuffererrdquo of gastroparesis referring to the condition as ldquoincurablerdquo or saying that it has ldquostolenrdquo something from you only adds to your internal stress Those messages leave you feeling as if you have no control over whatrsquos happening in your life But we always have some control over our symptoms and our experience with gastroparesis -- even if itrsquos only choosing to use words that donrsquot trigger our stress response and further impair digestion
Get rid of blame shame and guilt As Dr Lissa Rankin says ldquoTherersquos no place for blame shame or guilt on a healing journeyrdquo Taking care of yourself now will allow you to better take care of others in the future
Surround yourself with supportive uplifting people and messages Ditch the ldquosupport groupsrdquo that are really ldquocompetitive sufferingrdquo groups Donrsquot spend all of your time on the message boards which are skewed toward worst-case scenarios (the people who have gotten better or are living well arenrsquot on the message boardshellip theyrsquore out living life) These things exacerbate fears worries and a sense of powerlessnesshellip all stressful emotions Instead focus on things that make you feel hopeful encouraged joyful or playful
TIPS TO REDUCE GP-RELATED INTERNAL STRESS
PA GE 1 9
GP-FRIENDLY WAYS TO UNWIND
Ultimately as yoursquove heard in this summit the best way to ldquoreduce stressrdquo is to change your relationship to your thoughts As you practice that here are some of my favorite ways to help relax body and mind Learn to tap EFT also known as tapping is an easy-to-learn technique that combines acupressure and
affirmations It can be an effective way to address specific physical and emotional stressors You can learn more at TappingSolutioncom
Practice yoga Yoga combines breath work and physical postures to relax the mind and body There are a number of DVDs that can be used at home if you cannot attend in-person class There are also subscription-based websites like YogaGlocom which provide high-quality classes from a variety of instructors for a monthly fee
Get moving Physical activity allows the body to ldquouserdquo up the stress hormones that are created as part of the ldquofight or flightrdquo response thus reducing the impact of chronic stress Any kind of movement will do ndash biking swimming a brisk walk or even just dancing around your house
Color Adult coloring is a new trend and for good reason Expressing your creativity can help to lower stress and promote relaxation Yoursquoll find an assortment of adult coloring books on Amazon
Craft knit scrapbook or crochet These activities can be especially helpful for those who struggle with ldquostress eatingrdquo as they keep your hands busy and allow your mind to relax
PA GE 2 0
MORE GP-FRIENDLY WAYS TO UNWIND
Play music or listen to music Whatever kind makes you feel happy and calm
Get a massage Massage has been found to lower cortisol levels and balance the nervous system It doesnrsquot have to be from a professional Just ask a partner to rub your back shoulders or feet
Play with an animal If you donrsquot have a pet offer to walk a neighborrsquos dog or pet-sit for a friend while theyrsquore out of town
Garden The combination of mild physical activity being in nature and absorbing vitamin D is good for GP management overall health and stress reduction Try growing GP-friendly fruits and veggies
Keep a gratitude journal Studies have found that one of the best ways to increase feelings of contentment regardless of your situation or circumstances is to focus on gratitude
Cuddle Physical touch from loved ones calms the nervous system Hug a friend snuggle your child or hold hands with your significant other
Meditate Sit quietly When thoughts pop into your head just let them drift on by Focus on your breath a word or a mantra that resonates with you If you find yourself unable to meditate on your own try a guided meditation such as those from the Chopra Center or try an app like Headspace
PA GE 2 1
EVEN MORE GP-FRIENDLY WAYS TO UNWIND
Pray Feeling connected to something greater than ourselves can calm our fears
Take a slow deep breath Repeat
Take a warm bath Add 1-2 cups of Epsom salts and 6-10 drops of lavender essential oil to help relax body and mind
Take a walk Fresh air and physical activity can help to calm a racing mind If you walk with people who make you feel happy calm and supportedhellip even better
Read a book Sometimes escaping to fantasy land is just what our stressed out minds need If you find yourself worrying as you try to sleep read a few pages of a good novel before bed
Call a friend This can help get your mind off your worries or allow you to brainstorm solutions to your challenges Either way yoursquoll likely feel better afterward (Be careful to avoid simply ruminating on your worries though)
Laugh Watch a funny movie TV show or YouTube video Laughter reduces cortisol levels and releases pain-relieving chemicals in the body
Volunteer Whether itrsquos at a soup kitchen childrenrsquos hospital or animal shelter giving your time to help others in need can enhance your sense of purpose cultivate gratitude and foster a sense of connection
PA GE 2 2
If yoursquod like to receive updates about future events as well as
information about gastroparesis and the other topics addressed
today please join the Living WELL mailing list by clicking here
THANK YOU FOR ATTENDING
Rebecca is a relationship therapist and professional consultant in private practice in New Yorkrsquos Hudson Valley where she lives with her husband two children and a few four legged mischief makers Her evolving relational theory is called Connectfulness and she uses this approach to help her clients and colleagues understand manage and value their own humanity as a tool to connect to themselves and all of the important people in their lives She believes that our relationships are reflections of who we really are and every interaction is an opportunity for evolution Every day she embraces life as a beautiful messy serendipitous adventure
ldquoStaying Connected Despite Illnessrdquo
REBECCA WONG LCSW
Pre-register here for RESPARK Rebeccas online program for parenting couples launching in January 2016
rebeccaconnectfulnesscom
wwwconnectfulnesscom
PA GE 9
Crystal Saltrelli is a health educator and speaker helping people worldwide learn to live WELL with gastroparesis She is the author of Eating for Gastroparesis and Living (Well) with Gastroparesis Crystal is a graduate of Dartmouth College and the Institute for Integrative Nutrition She is certified as a Health Coach by the American Association of Drugless Practitioners and has completed continuing education coursework via the Harvard School of Medicine Massachusetts General Hospital and UCLA Crystal diagnosed with gastroparesis in 2004 also serves as a patient-advocate for the Digestive Health Alliance working to bring awareness to and increase funding for gastroparesis research
Summit Organizer amp Host
CRYSTAL SALTRELLI CHC
Receive 50 off the complete Living (Well) with Gastroparesis Online Program with discount code gpsummit
lwwgpcrystalsaltrellicom
wwwCrystalSaltrellicom
PA GE 1 0
My Top Picks for Further Exploration of These Topics
RECOMMENDED READING
THOUGHT COPING amp MINDSET
THE UNTETHERED SOUL
Michael Singer
View or buy on Amazon
THE LAST BEST CURE
Donna Jackson Nakazawa
LOVING WHAT IS
Byron Katie
MIND OVER MEDICINE
Lissa Rankin MD
View or buy on Amazon View or buy on Amazon View or buy on Amazon
PA GE 1 2
STRESS ANXIETY amp MINDFULNESS
FULL CATASTROPHE LIVING
Jon Kabat Zinn
View or buy on Amazon
10 HAPPIER
Dan Harris
THE HAPPINESS TRAP
Russ Harris
THE END OF STRESS
Don Joseph Goewey
View or buy on Amazon View or buy on Amazon View or buy on Amazon
PA GE 1 3
Bonus eBooklet for Summit Participants
THE GPERrsquoS GUIDE TO REDUCING STRESS
DEFINING STRESS AND THE STRESS RESPONSE
We use the word ldquostressrdquo to encompass everything from a traffic jam to heartbreak and itrsquos perceived meaning varies from person to person For the purpose of this booklet when I talk about ldquostressrdquo Irsquom referring to anything that puts the body into the stress response also called the fight or flight response By this explanation what is stressful for you may not be stressful for someone else (and vice versa) The key is to identify your personal stressors They may be internal (your thoughts) or external (your circumstances finances relationships etc) While we tend to think that most of our stressors are external itrsquos often the other way around The stress response itself is a natural totally normal physiological response to immediate danger When our brains sense a threat stress hormones such as cortisol and adrenaline are released to ready the body to fight or flee to safety Heart rate blood pressure and blood sugar increase Blood flow is increased to the heart lungs and extremities This stress response is intended to be infrequent and short-lived When the danger has passed hormones level out Heart rate blood pressure and blood sugar decrease Blood flow resumes to all parts of the body When this happens stress is not harmful Unfortunately our brains often canrsquot tell the difference between immediate danger and thoughts about things that might happen This means many of us are in the stress response nearly all the time
PA GE 1 5
STRESS amp GASTROPARESIS
When the stress happens frequently or for long periods of time it can have negative physical and mental implications While yoursquove probably heard about the potential impact of stress on general health outcomes such as an increased risk of everything from heart disease to the common cold there are three additional (important) considerations for those who have been diagnosed with gastroparesis 1 The fight-or-flight response essentially shuts down digestion directing blood flow away from the gut
slowing the churning motion of the stomach and drastically decreasing enzymes production This is why people may feel nauseous or even vomit during times of extreme stress If yoursquore constantly in the stress response your other efforts at symptom management may be less effective
2 Prolonged stress can cause or exacerbate a number of symptoms that people often associate with gastroparesis even though they are not thought to be a result of delayed gastric emptying These include brain fog chest pain poor sleep fatigue poor immune function and more Stress can also increase pain sensations making pain management strategies less effective
3 When in the stress response the body shuts down repair mechanisms since its efforts are focused elsewhere on fighting or fleeing (even if there is no actual immediate danger) This means the more time the body spends in the stress response the less time it spends healing or repairing This may be an especially important consideration for those with post-viral gastroparesis
PA GE 1 6
WHAT CAN WE DO ABOUT IT
Throughout this summit yoursquove heard a variety of ways to decrease stress through changing your relationship to your thoughts your circumstances and even stress itself Additionally on the following pages yoursquoll find a number of ways to address the various kinds of gastroparesis-specific stressors We can also practice purposeful relaxation in order to get our bodies out of the stress response and into whatrsquos known as the relaxation response The effects of the relaxation response are essentially the opposite of those of the stress response This state is also known as ldquorest and digestrdquo mode As the name suggests this is the state in which digestion is most efficient so we want to be here as often as possible Achieving the relaxation response is not complicated Just sitting quietly and focusing on the breath letting your thoughts come and go can be enough to trigger this relaxed state There are many other ways to get there as well and Irsquove described a number of options on pages 21-23 You should choose those which yoursquore most likely to do consistently Remember yoursquore likely triggering your stress response dozens a times per day so the more often you can get your body back into the relaxation response the better Combining the advice on the following pages with everything yoursquove learned from the speakers in this summit will likely make a significant difference in your levels of stress and anxiety as well as yoursquore overall well-being
PA GE 1 7
TIPS TO REDUCE GP-RELATED EXTERNAL STRESS
Make flexible plans Therersquos a level of uncertainty that comes with gastroparesis especially if your symptoms are not yet well-managed When making plans be honest about that uncertainty to avoid disappointment or misunderstanding For example ldquoIrsquom really looking forward to meeting you for brunch but I want you to know that sometimes I wake up with horrible nausea and need to just relax until it passes I never know when thatrsquos going to happen so Irsquoll call you in the morning to confirm that Irsquom feeling well enough to go out Is that okayrdquo
Be prepared Always have symptom-relieving medicationremedies on-hand as well as some food that you know you can tolerate (you may want to keep an Orgain a banana and a packet of a nut butter andor a MacroBar in your bag) This will make unexpected situations easier to deal with
Educate others We canrsquot expect people to understand something they know nothing about If there are people in your life who make comments or requests that reflect ignorance about the condition do your best to educate them If you have tried and itrsquos not workinghellip
Distance yourself from people who stress you out Therersquos no reason you have to continue to spend time with people who stress you out This isnrsquot always easy but itrsquos usually worth it when it comes to reducing stress
Speak up If therersquos something that would make it easier for you to participate in an activity or enjoy a situation let people know For example suggesting a restaurant with food you feel comfortable eating asking to meet at the time of day that you experience the least symptoms or avoiding stimuli that trigger nausea or symptoms In most cases itrsquos up to you to ask for what you need
Say no We too often say ldquoyesrdquo to everything wersquore asked to do leaving us overcommitted and stressed out Practice saying ldquonordquo especially when it comes to requests that will interfere with your self-care or comprehensive management plan
PA GE 1 8
Reevaluate your expectations Managing gastroparesis can feel like a job in and of itself especially as yoursquore building your management plan You may not be able to do that job well and still do everything else that you used to do or think you ldquoshouldrdquo do Beating yourself up about that wonrsquot change the situation and it may actually make you feel worse due to the stress it causes
Mother yourself If you had a child with an illness like GP and he or she felt sick or upset would you berate them No Treat yourself like yoursquod treat that child be kind patient comforting and nurturing
Watch your words Describing yourself as a ldquosuffererrdquo of gastroparesis referring to the condition as ldquoincurablerdquo or saying that it has ldquostolenrdquo something from you only adds to your internal stress Those messages leave you feeling as if you have no control over whatrsquos happening in your life But we always have some control over our symptoms and our experience with gastroparesis -- even if itrsquos only choosing to use words that donrsquot trigger our stress response and further impair digestion
Get rid of blame shame and guilt As Dr Lissa Rankin says ldquoTherersquos no place for blame shame or guilt on a healing journeyrdquo Taking care of yourself now will allow you to better take care of others in the future
Surround yourself with supportive uplifting people and messages Ditch the ldquosupport groupsrdquo that are really ldquocompetitive sufferingrdquo groups Donrsquot spend all of your time on the message boards which are skewed toward worst-case scenarios (the people who have gotten better or are living well arenrsquot on the message boardshellip theyrsquore out living life) These things exacerbate fears worries and a sense of powerlessnesshellip all stressful emotions Instead focus on things that make you feel hopeful encouraged joyful or playful
TIPS TO REDUCE GP-RELATED INTERNAL STRESS
PA GE 1 9
GP-FRIENDLY WAYS TO UNWIND
Ultimately as yoursquove heard in this summit the best way to ldquoreduce stressrdquo is to change your relationship to your thoughts As you practice that here are some of my favorite ways to help relax body and mind Learn to tap EFT also known as tapping is an easy-to-learn technique that combines acupressure and
affirmations It can be an effective way to address specific physical and emotional stressors You can learn more at TappingSolutioncom
Practice yoga Yoga combines breath work and physical postures to relax the mind and body There are a number of DVDs that can be used at home if you cannot attend in-person class There are also subscription-based websites like YogaGlocom which provide high-quality classes from a variety of instructors for a monthly fee
Get moving Physical activity allows the body to ldquouserdquo up the stress hormones that are created as part of the ldquofight or flightrdquo response thus reducing the impact of chronic stress Any kind of movement will do ndash biking swimming a brisk walk or even just dancing around your house
Color Adult coloring is a new trend and for good reason Expressing your creativity can help to lower stress and promote relaxation Yoursquoll find an assortment of adult coloring books on Amazon
Craft knit scrapbook or crochet These activities can be especially helpful for those who struggle with ldquostress eatingrdquo as they keep your hands busy and allow your mind to relax
PA GE 2 0
MORE GP-FRIENDLY WAYS TO UNWIND
Play music or listen to music Whatever kind makes you feel happy and calm
Get a massage Massage has been found to lower cortisol levels and balance the nervous system It doesnrsquot have to be from a professional Just ask a partner to rub your back shoulders or feet
Play with an animal If you donrsquot have a pet offer to walk a neighborrsquos dog or pet-sit for a friend while theyrsquore out of town
Garden The combination of mild physical activity being in nature and absorbing vitamin D is good for GP management overall health and stress reduction Try growing GP-friendly fruits and veggies
Keep a gratitude journal Studies have found that one of the best ways to increase feelings of contentment regardless of your situation or circumstances is to focus on gratitude
Cuddle Physical touch from loved ones calms the nervous system Hug a friend snuggle your child or hold hands with your significant other
Meditate Sit quietly When thoughts pop into your head just let them drift on by Focus on your breath a word or a mantra that resonates with you If you find yourself unable to meditate on your own try a guided meditation such as those from the Chopra Center or try an app like Headspace
PA GE 2 1
EVEN MORE GP-FRIENDLY WAYS TO UNWIND
Pray Feeling connected to something greater than ourselves can calm our fears
Take a slow deep breath Repeat
Take a warm bath Add 1-2 cups of Epsom salts and 6-10 drops of lavender essential oil to help relax body and mind
Take a walk Fresh air and physical activity can help to calm a racing mind If you walk with people who make you feel happy calm and supportedhellip even better
Read a book Sometimes escaping to fantasy land is just what our stressed out minds need If you find yourself worrying as you try to sleep read a few pages of a good novel before bed
Call a friend This can help get your mind off your worries or allow you to brainstorm solutions to your challenges Either way yoursquoll likely feel better afterward (Be careful to avoid simply ruminating on your worries though)
Laugh Watch a funny movie TV show or YouTube video Laughter reduces cortisol levels and releases pain-relieving chemicals in the body
Volunteer Whether itrsquos at a soup kitchen childrenrsquos hospital or animal shelter giving your time to help others in need can enhance your sense of purpose cultivate gratitude and foster a sense of connection
PA GE 2 2
If yoursquod like to receive updates about future events as well as
information about gastroparesis and the other topics addressed
today please join the Living WELL mailing list by clicking here
THANK YOU FOR ATTENDING
Crystal Saltrelli is a health educator and speaker helping people worldwide learn to live WELL with gastroparesis She is the author of Eating for Gastroparesis and Living (Well) with Gastroparesis Crystal is a graduate of Dartmouth College and the Institute for Integrative Nutrition She is certified as a Health Coach by the American Association of Drugless Practitioners and has completed continuing education coursework via the Harvard School of Medicine Massachusetts General Hospital and UCLA Crystal diagnosed with gastroparesis in 2004 also serves as a patient-advocate for the Digestive Health Alliance working to bring awareness to and increase funding for gastroparesis research
Summit Organizer amp Host
CRYSTAL SALTRELLI CHC
Receive 50 off the complete Living (Well) with Gastroparesis Online Program with discount code gpsummit
lwwgpcrystalsaltrellicom
wwwCrystalSaltrellicom
PA GE 1 0
My Top Picks for Further Exploration of These Topics
RECOMMENDED READING
THOUGHT COPING amp MINDSET
THE UNTETHERED SOUL
Michael Singer
View or buy on Amazon
THE LAST BEST CURE
Donna Jackson Nakazawa
LOVING WHAT IS
Byron Katie
MIND OVER MEDICINE
Lissa Rankin MD
View or buy on Amazon View or buy on Amazon View or buy on Amazon
PA GE 1 2
STRESS ANXIETY amp MINDFULNESS
FULL CATASTROPHE LIVING
Jon Kabat Zinn
View or buy on Amazon
10 HAPPIER
Dan Harris
THE HAPPINESS TRAP
Russ Harris
THE END OF STRESS
Don Joseph Goewey
View or buy on Amazon View or buy on Amazon View or buy on Amazon
PA GE 1 3
Bonus eBooklet for Summit Participants
THE GPERrsquoS GUIDE TO REDUCING STRESS
DEFINING STRESS AND THE STRESS RESPONSE
We use the word ldquostressrdquo to encompass everything from a traffic jam to heartbreak and itrsquos perceived meaning varies from person to person For the purpose of this booklet when I talk about ldquostressrdquo Irsquom referring to anything that puts the body into the stress response also called the fight or flight response By this explanation what is stressful for you may not be stressful for someone else (and vice versa) The key is to identify your personal stressors They may be internal (your thoughts) or external (your circumstances finances relationships etc) While we tend to think that most of our stressors are external itrsquos often the other way around The stress response itself is a natural totally normal physiological response to immediate danger When our brains sense a threat stress hormones such as cortisol and adrenaline are released to ready the body to fight or flee to safety Heart rate blood pressure and blood sugar increase Blood flow is increased to the heart lungs and extremities This stress response is intended to be infrequent and short-lived When the danger has passed hormones level out Heart rate blood pressure and blood sugar decrease Blood flow resumes to all parts of the body When this happens stress is not harmful Unfortunately our brains often canrsquot tell the difference between immediate danger and thoughts about things that might happen This means many of us are in the stress response nearly all the time
PA GE 1 5
STRESS amp GASTROPARESIS
When the stress happens frequently or for long periods of time it can have negative physical and mental implications While yoursquove probably heard about the potential impact of stress on general health outcomes such as an increased risk of everything from heart disease to the common cold there are three additional (important) considerations for those who have been diagnosed with gastroparesis 1 The fight-or-flight response essentially shuts down digestion directing blood flow away from the gut
slowing the churning motion of the stomach and drastically decreasing enzymes production This is why people may feel nauseous or even vomit during times of extreme stress If yoursquore constantly in the stress response your other efforts at symptom management may be less effective
2 Prolonged stress can cause or exacerbate a number of symptoms that people often associate with gastroparesis even though they are not thought to be a result of delayed gastric emptying These include brain fog chest pain poor sleep fatigue poor immune function and more Stress can also increase pain sensations making pain management strategies less effective
3 When in the stress response the body shuts down repair mechanisms since its efforts are focused elsewhere on fighting or fleeing (even if there is no actual immediate danger) This means the more time the body spends in the stress response the less time it spends healing or repairing This may be an especially important consideration for those with post-viral gastroparesis
PA GE 1 6
WHAT CAN WE DO ABOUT IT
Throughout this summit yoursquove heard a variety of ways to decrease stress through changing your relationship to your thoughts your circumstances and even stress itself Additionally on the following pages yoursquoll find a number of ways to address the various kinds of gastroparesis-specific stressors We can also practice purposeful relaxation in order to get our bodies out of the stress response and into whatrsquos known as the relaxation response The effects of the relaxation response are essentially the opposite of those of the stress response This state is also known as ldquorest and digestrdquo mode As the name suggests this is the state in which digestion is most efficient so we want to be here as often as possible Achieving the relaxation response is not complicated Just sitting quietly and focusing on the breath letting your thoughts come and go can be enough to trigger this relaxed state There are many other ways to get there as well and Irsquove described a number of options on pages 21-23 You should choose those which yoursquore most likely to do consistently Remember yoursquore likely triggering your stress response dozens a times per day so the more often you can get your body back into the relaxation response the better Combining the advice on the following pages with everything yoursquove learned from the speakers in this summit will likely make a significant difference in your levels of stress and anxiety as well as yoursquore overall well-being
PA GE 1 7
TIPS TO REDUCE GP-RELATED EXTERNAL STRESS
Make flexible plans Therersquos a level of uncertainty that comes with gastroparesis especially if your symptoms are not yet well-managed When making plans be honest about that uncertainty to avoid disappointment or misunderstanding For example ldquoIrsquom really looking forward to meeting you for brunch but I want you to know that sometimes I wake up with horrible nausea and need to just relax until it passes I never know when thatrsquos going to happen so Irsquoll call you in the morning to confirm that Irsquom feeling well enough to go out Is that okayrdquo
Be prepared Always have symptom-relieving medicationremedies on-hand as well as some food that you know you can tolerate (you may want to keep an Orgain a banana and a packet of a nut butter andor a MacroBar in your bag) This will make unexpected situations easier to deal with
Educate others We canrsquot expect people to understand something they know nothing about If there are people in your life who make comments or requests that reflect ignorance about the condition do your best to educate them If you have tried and itrsquos not workinghellip
Distance yourself from people who stress you out Therersquos no reason you have to continue to spend time with people who stress you out This isnrsquot always easy but itrsquos usually worth it when it comes to reducing stress
Speak up If therersquos something that would make it easier for you to participate in an activity or enjoy a situation let people know For example suggesting a restaurant with food you feel comfortable eating asking to meet at the time of day that you experience the least symptoms or avoiding stimuli that trigger nausea or symptoms In most cases itrsquos up to you to ask for what you need
Say no We too often say ldquoyesrdquo to everything wersquore asked to do leaving us overcommitted and stressed out Practice saying ldquonordquo especially when it comes to requests that will interfere with your self-care or comprehensive management plan
PA GE 1 8
Reevaluate your expectations Managing gastroparesis can feel like a job in and of itself especially as yoursquore building your management plan You may not be able to do that job well and still do everything else that you used to do or think you ldquoshouldrdquo do Beating yourself up about that wonrsquot change the situation and it may actually make you feel worse due to the stress it causes
Mother yourself If you had a child with an illness like GP and he or she felt sick or upset would you berate them No Treat yourself like yoursquod treat that child be kind patient comforting and nurturing
Watch your words Describing yourself as a ldquosuffererrdquo of gastroparesis referring to the condition as ldquoincurablerdquo or saying that it has ldquostolenrdquo something from you only adds to your internal stress Those messages leave you feeling as if you have no control over whatrsquos happening in your life But we always have some control over our symptoms and our experience with gastroparesis -- even if itrsquos only choosing to use words that donrsquot trigger our stress response and further impair digestion
Get rid of blame shame and guilt As Dr Lissa Rankin says ldquoTherersquos no place for blame shame or guilt on a healing journeyrdquo Taking care of yourself now will allow you to better take care of others in the future
Surround yourself with supportive uplifting people and messages Ditch the ldquosupport groupsrdquo that are really ldquocompetitive sufferingrdquo groups Donrsquot spend all of your time on the message boards which are skewed toward worst-case scenarios (the people who have gotten better or are living well arenrsquot on the message boardshellip theyrsquore out living life) These things exacerbate fears worries and a sense of powerlessnesshellip all stressful emotions Instead focus on things that make you feel hopeful encouraged joyful or playful
TIPS TO REDUCE GP-RELATED INTERNAL STRESS
PA GE 1 9
GP-FRIENDLY WAYS TO UNWIND
Ultimately as yoursquove heard in this summit the best way to ldquoreduce stressrdquo is to change your relationship to your thoughts As you practice that here are some of my favorite ways to help relax body and mind Learn to tap EFT also known as tapping is an easy-to-learn technique that combines acupressure and
affirmations It can be an effective way to address specific physical and emotional stressors You can learn more at TappingSolutioncom
Practice yoga Yoga combines breath work and physical postures to relax the mind and body There are a number of DVDs that can be used at home if you cannot attend in-person class There are also subscription-based websites like YogaGlocom which provide high-quality classes from a variety of instructors for a monthly fee
Get moving Physical activity allows the body to ldquouserdquo up the stress hormones that are created as part of the ldquofight or flightrdquo response thus reducing the impact of chronic stress Any kind of movement will do ndash biking swimming a brisk walk or even just dancing around your house
Color Adult coloring is a new trend and for good reason Expressing your creativity can help to lower stress and promote relaxation Yoursquoll find an assortment of adult coloring books on Amazon
Craft knit scrapbook or crochet These activities can be especially helpful for those who struggle with ldquostress eatingrdquo as they keep your hands busy and allow your mind to relax
PA GE 2 0
MORE GP-FRIENDLY WAYS TO UNWIND
Play music or listen to music Whatever kind makes you feel happy and calm
Get a massage Massage has been found to lower cortisol levels and balance the nervous system It doesnrsquot have to be from a professional Just ask a partner to rub your back shoulders or feet
Play with an animal If you donrsquot have a pet offer to walk a neighborrsquos dog or pet-sit for a friend while theyrsquore out of town
Garden The combination of mild physical activity being in nature and absorbing vitamin D is good for GP management overall health and stress reduction Try growing GP-friendly fruits and veggies
Keep a gratitude journal Studies have found that one of the best ways to increase feelings of contentment regardless of your situation or circumstances is to focus on gratitude
Cuddle Physical touch from loved ones calms the nervous system Hug a friend snuggle your child or hold hands with your significant other
Meditate Sit quietly When thoughts pop into your head just let them drift on by Focus on your breath a word or a mantra that resonates with you If you find yourself unable to meditate on your own try a guided meditation such as those from the Chopra Center or try an app like Headspace
PA GE 2 1
EVEN MORE GP-FRIENDLY WAYS TO UNWIND
Pray Feeling connected to something greater than ourselves can calm our fears
Take a slow deep breath Repeat
Take a warm bath Add 1-2 cups of Epsom salts and 6-10 drops of lavender essential oil to help relax body and mind
Take a walk Fresh air and physical activity can help to calm a racing mind If you walk with people who make you feel happy calm and supportedhellip even better
Read a book Sometimes escaping to fantasy land is just what our stressed out minds need If you find yourself worrying as you try to sleep read a few pages of a good novel before bed
Call a friend This can help get your mind off your worries or allow you to brainstorm solutions to your challenges Either way yoursquoll likely feel better afterward (Be careful to avoid simply ruminating on your worries though)
Laugh Watch a funny movie TV show or YouTube video Laughter reduces cortisol levels and releases pain-relieving chemicals in the body
Volunteer Whether itrsquos at a soup kitchen childrenrsquos hospital or animal shelter giving your time to help others in need can enhance your sense of purpose cultivate gratitude and foster a sense of connection
PA GE 2 2
If yoursquod like to receive updates about future events as well as
information about gastroparesis and the other topics addressed
today please join the Living WELL mailing list by clicking here
THANK YOU FOR ATTENDING
My Top Picks for Further Exploration of These Topics
RECOMMENDED READING
THOUGHT COPING amp MINDSET
THE UNTETHERED SOUL
Michael Singer
View or buy on Amazon
THE LAST BEST CURE
Donna Jackson Nakazawa
LOVING WHAT IS
Byron Katie
MIND OVER MEDICINE
Lissa Rankin MD
View or buy on Amazon View or buy on Amazon View or buy on Amazon
PA GE 1 2
STRESS ANXIETY amp MINDFULNESS
FULL CATASTROPHE LIVING
Jon Kabat Zinn
View or buy on Amazon
10 HAPPIER
Dan Harris
THE HAPPINESS TRAP
Russ Harris
THE END OF STRESS
Don Joseph Goewey
View or buy on Amazon View or buy on Amazon View or buy on Amazon
PA GE 1 3
Bonus eBooklet for Summit Participants
THE GPERrsquoS GUIDE TO REDUCING STRESS
DEFINING STRESS AND THE STRESS RESPONSE
We use the word ldquostressrdquo to encompass everything from a traffic jam to heartbreak and itrsquos perceived meaning varies from person to person For the purpose of this booklet when I talk about ldquostressrdquo Irsquom referring to anything that puts the body into the stress response also called the fight or flight response By this explanation what is stressful for you may not be stressful for someone else (and vice versa) The key is to identify your personal stressors They may be internal (your thoughts) or external (your circumstances finances relationships etc) While we tend to think that most of our stressors are external itrsquos often the other way around The stress response itself is a natural totally normal physiological response to immediate danger When our brains sense a threat stress hormones such as cortisol and adrenaline are released to ready the body to fight or flee to safety Heart rate blood pressure and blood sugar increase Blood flow is increased to the heart lungs and extremities This stress response is intended to be infrequent and short-lived When the danger has passed hormones level out Heart rate blood pressure and blood sugar decrease Blood flow resumes to all parts of the body When this happens stress is not harmful Unfortunately our brains often canrsquot tell the difference between immediate danger and thoughts about things that might happen This means many of us are in the stress response nearly all the time
PA GE 1 5
STRESS amp GASTROPARESIS
When the stress happens frequently or for long periods of time it can have negative physical and mental implications While yoursquove probably heard about the potential impact of stress on general health outcomes such as an increased risk of everything from heart disease to the common cold there are three additional (important) considerations for those who have been diagnosed with gastroparesis 1 The fight-or-flight response essentially shuts down digestion directing blood flow away from the gut
slowing the churning motion of the stomach and drastically decreasing enzymes production This is why people may feel nauseous or even vomit during times of extreme stress If yoursquore constantly in the stress response your other efforts at symptom management may be less effective
2 Prolonged stress can cause or exacerbate a number of symptoms that people often associate with gastroparesis even though they are not thought to be a result of delayed gastric emptying These include brain fog chest pain poor sleep fatigue poor immune function and more Stress can also increase pain sensations making pain management strategies less effective
3 When in the stress response the body shuts down repair mechanisms since its efforts are focused elsewhere on fighting or fleeing (even if there is no actual immediate danger) This means the more time the body spends in the stress response the less time it spends healing or repairing This may be an especially important consideration for those with post-viral gastroparesis
PA GE 1 6
WHAT CAN WE DO ABOUT IT
Throughout this summit yoursquove heard a variety of ways to decrease stress through changing your relationship to your thoughts your circumstances and even stress itself Additionally on the following pages yoursquoll find a number of ways to address the various kinds of gastroparesis-specific stressors We can also practice purposeful relaxation in order to get our bodies out of the stress response and into whatrsquos known as the relaxation response The effects of the relaxation response are essentially the opposite of those of the stress response This state is also known as ldquorest and digestrdquo mode As the name suggests this is the state in which digestion is most efficient so we want to be here as often as possible Achieving the relaxation response is not complicated Just sitting quietly and focusing on the breath letting your thoughts come and go can be enough to trigger this relaxed state There are many other ways to get there as well and Irsquove described a number of options on pages 21-23 You should choose those which yoursquore most likely to do consistently Remember yoursquore likely triggering your stress response dozens a times per day so the more often you can get your body back into the relaxation response the better Combining the advice on the following pages with everything yoursquove learned from the speakers in this summit will likely make a significant difference in your levels of stress and anxiety as well as yoursquore overall well-being
PA GE 1 7
TIPS TO REDUCE GP-RELATED EXTERNAL STRESS
Make flexible plans Therersquos a level of uncertainty that comes with gastroparesis especially if your symptoms are not yet well-managed When making plans be honest about that uncertainty to avoid disappointment or misunderstanding For example ldquoIrsquom really looking forward to meeting you for brunch but I want you to know that sometimes I wake up with horrible nausea and need to just relax until it passes I never know when thatrsquos going to happen so Irsquoll call you in the morning to confirm that Irsquom feeling well enough to go out Is that okayrdquo
Be prepared Always have symptom-relieving medicationremedies on-hand as well as some food that you know you can tolerate (you may want to keep an Orgain a banana and a packet of a nut butter andor a MacroBar in your bag) This will make unexpected situations easier to deal with
Educate others We canrsquot expect people to understand something they know nothing about If there are people in your life who make comments or requests that reflect ignorance about the condition do your best to educate them If you have tried and itrsquos not workinghellip
Distance yourself from people who stress you out Therersquos no reason you have to continue to spend time with people who stress you out This isnrsquot always easy but itrsquos usually worth it when it comes to reducing stress
Speak up If therersquos something that would make it easier for you to participate in an activity or enjoy a situation let people know For example suggesting a restaurant with food you feel comfortable eating asking to meet at the time of day that you experience the least symptoms or avoiding stimuli that trigger nausea or symptoms In most cases itrsquos up to you to ask for what you need
Say no We too often say ldquoyesrdquo to everything wersquore asked to do leaving us overcommitted and stressed out Practice saying ldquonordquo especially when it comes to requests that will interfere with your self-care or comprehensive management plan
PA GE 1 8
Reevaluate your expectations Managing gastroparesis can feel like a job in and of itself especially as yoursquore building your management plan You may not be able to do that job well and still do everything else that you used to do or think you ldquoshouldrdquo do Beating yourself up about that wonrsquot change the situation and it may actually make you feel worse due to the stress it causes
Mother yourself If you had a child with an illness like GP and he or she felt sick or upset would you berate them No Treat yourself like yoursquod treat that child be kind patient comforting and nurturing
Watch your words Describing yourself as a ldquosuffererrdquo of gastroparesis referring to the condition as ldquoincurablerdquo or saying that it has ldquostolenrdquo something from you only adds to your internal stress Those messages leave you feeling as if you have no control over whatrsquos happening in your life But we always have some control over our symptoms and our experience with gastroparesis -- even if itrsquos only choosing to use words that donrsquot trigger our stress response and further impair digestion
Get rid of blame shame and guilt As Dr Lissa Rankin says ldquoTherersquos no place for blame shame or guilt on a healing journeyrdquo Taking care of yourself now will allow you to better take care of others in the future
Surround yourself with supportive uplifting people and messages Ditch the ldquosupport groupsrdquo that are really ldquocompetitive sufferingrdquo groups Donrsquot spend all of your time on the message boards which are skewed toward worst-case scenarios (the people who have gotten better or are living well arenrsquot on the message boardshellip theyrsquore out living life) These things exacerbate fears worries and a sense of powerlessnesshellip all stressful emotions Instead focus on things that make you feel hopeful encouraged joyful or playful
TIPS TO REDUCE GP-RELATED INTERNAL STRESS
PA GE 1 9
GP-FRIENDLY WAYS TO UNWIND
Ultimately as yoursquove heard in this summit the best way to ldquoreduce stressrdquo is to change your relationship to your thoughts As you practice that here are some of my favorite ways to help relax body and mind Learn to tap EFT also known as tapping is an easy-to-learn technique that combines acupressure and
affirmations It can be an effective way to address specific physical and emotional stressors You can learn more at TappingSolutioncom
Practice yoga Yoga combines breath work and physical postures to relax the mind and body There are a number of DVDs that can be used at home if you cannot attend in-person class There are also subscription-based websites like YogaGlocom which provide high-quality classes from a variety of instructors for a monthly fee
Get moving Physical activity allows the body to ldquouserdquo up the stress hormones that are created as part of the ldquofight or flightrdquo response thus reducing the impact of chronic stress Any kind of movement will do ndash biking swimming a brisk walk or even just dancing around your house
Color Adult coloring is a new trend and for good reason Expressing your creativity can help to lower stress and promote relaxation Yoursquoll find an assortment of adult coloring books on Amazon
Craft knit scrapbook or crochet These activities can be especially helpful for those who struggle with ldquostress eatingrdquo as they keep your hands busy and allow your mind to relax
PA GE 2 0
MORE GP-FRIENDLY WAYS TO UNWIND
Play music or listen to music Whatever kind makes you feel happy and calm
Get a massage Massage has been found to lower cortisol levels and balance the nervous system It doesnrsquot have to be from a professional Just ask a partner to rub your back shoulders or feet
Play with an animal If you donrsquot have a pet offer to walk a neighborrsquos dog or pet-sit for a friend while theyrsquore out of town
Garden The combination of mild physical activity being in nature and absorbing vitamin D is good for GP management overall health and stress reduction Try growing GP-friendly fruits and veggies
Keep a gratitude journal Studies have found that one of the best ways to increase feelings of contentment regardless of your situation or circumstances is to focus on gratitude
Cuddle Physical touch from loved ones calms the nervous system Hug a friend snuggle your child or hold hands with your significant other
Meditate Sit quietly When thoughts pop into your head just let them drift on by Focus on your breath a word or a mantra that resonates with you If you find yourself unable to meditate on your own try a guided meditation such as those from the Chopra Center or try an app like Headspace
PA GE 2 1
EVEN MORE GP-FRIENDLY WAYS TO UNWIND
Pray Feeling connected to something greater than ourselves can calm our fears
Take a slow deep breath Repeat
Take a warm bath Add 1-2 cups of Epsom salts and 6-10 drops of lavender essential oil to help relax body and mind
Take a walk Fresh air and physical activity can help to calm a racing mind If you walk with people who make you feel happy calm and supportedhellip even better
Read a book Sometimes escaping to fantasy land is just what our stressed out minds need If you find yourself worrying as you try to sleep read a few pages of a good novel before bed
Call a friend This can help get your mind off your worries or allow you to brainstorm solutions to your challenges Either way yoursquoll likely feel better afterward (Be careful to avoid simply ruminating on your worries though)
Laugh Watch a funny movie TV show or YouTube video Laughter reduces cortisol levels and releases pain-relieving chemicals in the body
Volunteer Whether itrsquos at a soup kitchen childrenrsquos hospital or animal shelter giving your time to help others in need can enhance your sense of purpose cultivate gratitude and foster a sense of connection
PA GE 2 2
If yoursquod like to receive updates about future events as well as
information about gastroparesis and the other topics addressed
today please join the Living WELL mailing list by clicking here
THANK YOU FOR ATTENDING
THOUGHT COPING amp MINDSET
THE UNTETHERED SOUL
Michael Singer
View or buy on Amazon
THE LAST BEST CURE
Donna Jackson Nakazawa
LOVING WHAT IS
Byron Katie
MIND OVER MEDICINE
Lissa Rankin MD
View or buy on Amazon View or buy on Amazon View or buy on Amazon
PA GE 1 2
STRESS ANXIETY amp MINDFULNESS
FULL CATASTROPHE LIVING
Jon Kabat Zinn
View or buy on Amazon
10 HAPPIER
Dan Harris
THE HAPPINESS TRAP
Russ Harris
THE END OF STRESS
Don Joseph Goewey
View or buy on Amazon View or buy on Amazon View or buy on Amazon
PA GE 1 3
Bonus eBooklet for Summit Participants
THE GPERrsquoS GUIDE TO REDUCING STRESS
DEFINING STRESS AND THE STRESS RESPONSE
We use the word ldquostressrdquo to encompass everything from a traffic jam to heartbreak and itrsquos perceived meaning varies from person to person For the purpose of this booklet when I talk about ldquostressrdquo Irsquom referring to anything that puts the body into the stress response also called the fight or flight response By this explanation what is stressful for you may not be stressful for someone else (and vice versa) The key is to identify your personal stressors They may be internal (your thoughts) or external (your circumstances finances relationships etc) While we tend to think that most of our stressors are external itrsquos often the other way around The stress response itself is a natural totally normal physiological response to immediate danger When our brains sense a threat stress hormones such as cortisol and adrenaline are released to ready the body to fight or flee to safety Heart rate blood pressure and blood sugar increase Blood flow is increased to the heart lungs and extremities This stress response is intended to be infrequent and short-lived When the danger has passed hormones level out Heart rate blood pressure and blood sugar decrease Blood flow resumes to all parts of the body When this happens stress is not harmful Unfortunately our brains often canrsquot tell the difference between immediate danger and thoughts about things that might happen This means many of us are in the stress response nearly all the time
PA GE 1 5
STRESS amp GASTROPARESIS
When the stress happens frequently or for long periods of time it can have negative physical and mental implications While yoursquove probably heard about the potential impact of stress on general health outcomes such as an increased risk of everything from heart disease to the common cold there are three additional (important) considerations for those who have been diagnosed with gastroparesis 1 The fight-or-flight response essentially shuts down digestion directing blood flow away from the gut
slowing the churning motion of the stomach and drastically decreasing enzymes production This is why people may feel nauseous or even vomit during times of extreme stress If yoursquore constantly in the stress response your other efforts at symptom management may be less effective
2 Prolonged stress can cause or exacerbate a number of symptoms that people often associate with gastroparesis even though they are not thought to be a result of delayed gastric emptying These include brain fog chest pain poor sleep fatigue poor immune function and more Stress can also increase pain sensations making pain management strategies less effective
3 When in the stress response the body shuts down repair mechanisms since its efforts are focused elsewhere on fighting or fleeing (even if there is no actual immediate danger) This means the more time the body spends in the stress response the less time it spends healing or repairing This may be an especially important consideration for those with post-viral gastroparesis
PA GE 1 6
WHAT CAN WE DO ABOUT IT
Throughout this summit yoursquove heard a variety of ways to decrease stress through changing your relationship to your thoughts your circumstances and even stress itself Additionally on the following pages yoursquoll find a number of ways to address the various kinds of gastroparesis-specific stressors We can also practice purposeful relaxation in order to get our bodies out of the stress response and into whatrsquos known as the relaxation response The effects of the relaxation response are essentially the opposite of those of the stress response This state is also known as ldquorest and digestrdquo mode As the name suggests this is the state in which digestion is most efficient so we want to be here as often as possible Achieving the relaxation response is not complicated Just sitting quietly and focusing on the breath letting your thoughts come and go can be enough to trigger this relaxed state There are many other ways to get there as well and Irsquove described a number of options on pages 21-23 You should choose those which yoursquore most likely to do consistently Remember yoursquore likely triggering your stress response dozens a times per day so the more often you can get your body back into the relaxation response the better Combining the advice on the following pages with everything yoursquove learned from the speakers in this summit will likely make a significant difference in your levels of stress and anxiety as well as yoursquore overall well-being
PA GE 1 7
TIPS TO REDUCE GP-RELATED EXTERNAL STRESS
Make flexible plans Therersquos a level of uncertainty that comes with gastroparesis especially if your symptoms are not yet well-managed When making plans be honest about that uncertainty to avoid disappointment or misunderstanding For example ldquoIrsquom really looking forward to meeting you for brunch but I want you to know that sometimes I wake up with horrible nausea and need to just relax until it passes I never know when thatrsquos going to happen so Irsquoll call you in the morning to confirm that Irsquom feeling well enough to go out Is that okayrdquo
Be prepared Always have symptom-relieving medicationremedies on-hand as well as some food that you know you can tolerate (you may want to keep an Orgain a banana and a packet of a nut butter andor a MacroBar in your bag) This will make unexpected situations easier to deal with
Educate others We canrsquot expect people to understand something they know nothing about If there are people in your life who make comments or requests that reflect ignorance about the condition do your best to educate them If you have tried and itrsquos not workinghellip
Distance yourself from people who stress you out Therersquos no reason you have to continue to spend time with people who stress you out This isnrsquot always easy but itrsquos usually worth it when it comes to reducing stress
Speak up If therersquos something that would make it easier for you to participate in an activity or enjoy a situation let people know For example suggesting a restaurant with food you feel comfortable eating asking to meet at the time of day that you experience the least symptoms or avoiding stimuli that trigger nausea or symptoms In most cases itrsquos up to you to ask for what you need
Say no We too often say ldquoyesrdquo to everything wersquore asked to do leaving us overcommitted and stressed out Practice saying ldquonordquo especially when it comes to requests that will interfere with your self-care or comprehensive management plan
PA GE 1 8
Reevaluate your expectations Managing gastroparesis can feel like a job in and of itself especially as yoursquore building your management plan You may not be able to do that job well and still do everything else that you used to do or think you ldquoshouldrdquo do Beating yourself up about that wonrsquot change the situation and it may actually make you feel worse due to the stress it causes
Mother yourself If you had a child with an illness like GP and he or she felt sick or upset would you berate them No Treat yourself like yoursquod treat that child be kind patient comforting and nurturing
Watch your words Describing yourself as a ldquosuffererrdquo of gastroparesis referring to the condition as ldquoincurablerdquo or saying that it has ldquostolenrdquo something from you only adds to your internal stress Those messages leave you feeling as if you have no control over whatrsquos happening in your life But we always have some control over our symptoms and our experience with gastroparesis -- even if itrsquos only choosing to use words that donrsquot trigger our stress response and further impair digestion
Get rid of blame shame and guilt As Dr Lissa Rankin says ldquoTherersquos no place for blame shame or guilt on a healing journeyrdquo Taking care of yourself now will allow you to better take care of others in the future
Surround yourself with supportive uplifting people and messages Ditch the ldquosupport groupsrdquo that are really ldquocompetitive sufferingrdquo groups Donrsquot spend all of your time on the message boards which are skewed toward worst-case scenarios (the people who have gotten better or are living well arenrsquot on the message boardshellip theyrsquore out living life) These things exacerbate fears worries and a sense of powerlessnesshellip all stressful emotions Instead focus on things that make you feel hopeful encouraged joyful or playful
TIPS TO REDUCE GP-RELATED INTERNAL STRESS
PA GE 1 9
GP-FRIENDLY WAYS TO UNWIND
Ultimately as yoursquove heard in this summit the best way to ldquoreduce stressrdquo is to change your relationship to your thoughts As you practice that here are some of my favorite ways to help relax body and mind Learn to tap EFT also known as tapping is an easy-to-learn technique that combines acupressure and
affirmations It can be an effective way to address specific physical and emotional stressors You can learn more at TappingSolutioncom
Practice yoga Yoga combines breath work and physical postures to relax the mind and body There are a number of DVDs that can be used at home if you cannot attend in-person class There are also subscription-based websites like YogaGlocom which provide high-quality classes from a variety of instructors for a monthly fee
Get moving Physical activity allows the body to ldquouserdquo up the stress hormones that are created as part of the ldquofight or flightrdquo response thus reducing the impact of chronic stress Any kind of movement will do ndash biking swimming a brisk walk or even just dancing around your house
Color Adult coloring is a new trend and for good reason Expressing your creativity can help to lower stress and promote relaxation Yoursquoll find an assortment of adult coloring books on Amazon
Craft knit scrapbook or crochet These activities can be especially helpful for those who struggle with ldquostress eatingrdquo as they keep your hands busy and allow your mind to relax
PA GE 2 0
MORE GP-FRIENDLY WAYS TO UNWIND
Play music or listen to music Whatever kind makes you feel happy and calm
Get a massage Massage has been found to lower cortisol levels and balance the nervous system It doesnrsquot have to be from a professional Just ask a partner to rub your back shoulders or feet
Play with an animal If you donrsquot have a pet offer to walk a neighborrsquos dog or pet-sit for a friend while theyrsquore out of town
Garden The combination of mild physical activity being in nature and absorbing vitamin D is good for GP management overall health and stress reduction Try growing GP-friendly fruits and veggies
Keep a gratitude journal Studies have found that one of the best ways to increase feelings of contentment regardless of your situation or circumstances is to focus on gratitude
Cuddle Physical touch from loved ones calms the nervous system Hug a friend snuggle your child or hold hands with your significant other
Meditate Sit quietly When thoughts pop into your head just let them drift on by Focus on your breath a word or a mantra that resonates with you If you find yourself unable to meditate on your own try a guided meditation such as those from the Chopra Center or try an app like Headspace
PA GE 2 1
EVEN MORE GP-FRIENDLY WAYS TO UNWIND
Pray Feeling connected to something greater than ourselves can calm our fears
Take a slow deep breath Repeat
Take a warm bath Add 1-2 cups of Epsom salts and 6-10 drops of lavender essential oil to help relax body and mind
Take a walk Fresh air and physical activity can help to calm a racing mind If you walk with people who make you feel happy calm and supportedhellip even better
Read a book Sometimes escaping to fantasy land is just what our stressed out minds need If you find yourself worrying as you try to sleep read a few pages of a good novel before bed
Call a friend This can help get your mind off your worries or allow you to brainstorm solutions to your challenges Either way yoursquoll likely feel better afterward (Be careful to avoid simply ruminating on your worries though)
Laugh Watch a funny movie TV show or YouTube video Laughter reduces cortisol levels and releases pain-relieving chemicals in the body
Volunteer Whether itrsquos at a soup kitchen childrenrsquos hospital or animal shelter giving your time to help others in need can enhance your sense of purpose cultivate gratitude and foster a sense of connection
PA GE 2 2
If yoursquod like to receive updates about future events as well as
information about gastroparesis and the other topics addressed
today please join the Living WELL mailing list by clicking here
THANK YOU FOR ATTENDING
STRESS ANXIETY amp MINDFULNESS
FULL CATASTROPHE LIVING
Jon Kabat Zinn
View or buy on Amazon
10 HAPPIER
Dan Harris
THE HAPPINESS TRAP
Russ Harris
THE END OF STRESS
Don Joseph Goewey
View or buy on Amazon View or buy on Amazon View or buy on Amazon
PA GE 1 3
Bonus eBooklet for Summit Participants
THE GPERrsquoS GUIDE TO REDUCING STRESS
DEFINING STRESS AND THE STRESS RESPONSE
We use the word ldquostressrdquo to encompass everything from a traffic jam to heartbreak and itrsquos perceived meaning varies from person to person For the purpose of this booklet when I talk about ldquostressrdquo Irsquom referring to anything that puts the body into the stress response also called the fight or flight response By this explanation what is stressful for you may not be stressful for someone else (and vice versa) The key is to identify your personal stressors They may be internal (your thoughts) or external (your circumstances finances relationships etc) While we tend to think that most of our stressors are external itrsquos often the other way around The stress response itself is a natural totally normal physiological response to immediate danger When our brains sense a threat stress hormones such as cortisol and adrenaline are released to ready the body to fight or flee to safety Heart rate blood pressure and blood sugar increase Blood flow is increased to the heart lungs and extremities This stress response is intended to be infrequent and short-lived When the danger has passed hormones level out Heart rate blood pressure and blood sugar decrease Blood flow resumes to all parts of the body When this happens stress is not harmful Unfortunately our brains often canrsquot tell the difference between immediate danger and thoughts about things that might happen This means many of us are in the stress response nearly all the time
PA GE 1 5
STRESS amp GASTROPARESIS
When the stress happens frequently or for long periods of time it can have negative physical and mental implications While yoursquove probably heard about the potential impact of stress on general health outcomes such as an increased risk of everything from heart disease to the common cold there are three additional (important) considerations for those who have been diagnosed with gastroparesis 1 The fight-or-flight response essentially shuts down digestion directing blood flow away from the gut
slowing the churning motion of the stomach and drastically decreasing enzymes production This is why people may feel nauseous or even vomit during times of extreme stress If yoursquore constantly in the stress response your other efforts at symptom management may be less effective
2 Prolonged stress can cause or exacerbate a number of symptoms that people often associate with gastroparesis even though they are not thought to be a result of delayed gastric emptying These include brain fog chest pain poor sleep fatigue poor immune function and more Stress can also increase pain sensations making pain management strategies less effective
3 When in the stress response the body shuts down repair mechanisms since its efforts are focused elsewhere on fighting or fleeing (even if there is no actual immediate danger) This means the more time the body spends in the stress response the less time it spends healing or repairing This may be an especially important consideration for those with post-viral gastroparesis
PA GE 1 6
WHAT CAN WE DO ABOUT IT
Throughout this summit yoursquove heard a variety of ways to decrease stress through changing your relationship to your thoughts your circumstances and even stress itself Additionally on the following pages yoursquoll find a number of ways to address the various kinds of gastroparesis-specific stressors We can also practice purposeful relaxation in order to get our bodies out of the stress response and into whatrsquos known as the relaxation response The effects of the relaxation response are essentially the opposite of those of the stress response This state is also known as ldquorest and digestrdquo mode As the name suggests this is the state in which digestion is most efficient so we want to be here as often as possible Achieving the relaxation response is not complicated Just sitting quietly and focusing on the breath letting your thoughts come and go can be enough to trigger this relaxed state There are many other ways to get there as well and Irsquove described a number of options on pages 21-23 You should choose those which yoursquore most likely to do consistently Remember yoursquore likely triggering your stress response dozens a times per day so the more often you can get your body back into the relaxation response the better Combining the advice on the following pages with everything yoursquove learned from the speakers in this summit will likely make a significant difference in your levels of stress and anxiety as well as yoursquore overall well-being
PA GE 1 7
TIPS TO REDUCE GP-RELATED EXTERNAL STRESS
Make flexible plans Therersquos a level of uncertainty that comes with gastroparesis especially if your symptoms are not yet well-managed When making plans be honest about that uncertainty to avoid disappointment or misunderstanding For example ldquoIrsquom really looking forward to meeting you for brunch but I want you to know that sometimes I wake up with horrible nausea and need to just relax until it passes I never know when thatrsquos going to happen so Irsquoll call you in the morning to confirm that Irsquom feeling well enough to go out Is that okayrdquo
Be prepared Always have symptom-relieving medicationremedies on-hand as well as some food that you know you can tolerate (you may want to keep an Orgain a banana and a packet of a nut butter andor a MacroBar in your bag) This will make unexpected situations easier to deal with
Educate others We canrsquot expect people to understand something they know nothing about If there are people in your life who make comments or requests that reflect ignorance about the condition do your best to educate them If you have tried and itrsquos not workinghellip
Distance yourself from people who stress you out Therersquos no reason you have to continue to spend time with people who stress you out This isnrsquot always easy but itrsquos usually worth it when it comes to reducing stress
Speak up If therersquos something that would make it easier for you to participate in an activity or enjoy a situation let people know For example suggesting a restaurant with food you feel comfortable eating asking to meet at the time of day that you experience the least symptoms or avoiding stimuli that trigger nausea or symptoms In most cases itrsquos up to you to ask for what you need
Say no We too often say ldquoyesrdquo to everything wersquore asked to do leaving us overcommitted and stressed out Practice saying ldquonordquo especially when it comes to requests that will interfere with your self-care or comprehensive management plan
PA GE 1 8
Reevaluate your expectations Managing gastroparesis can feel like a job in and of itself especially as yoursquore building your management plan You may not be able to do that job well and still do everything else that you used to do or think you ldquoshouldrdquo do Beating yourself up about that wonrsquot change the situation and it may actually make you feel worse due to the stress it causes
Mother yourself If you had a child with an illness like GP and he or she felt sick or upset would you berate them No Treat yourself like yoursquod treat that child be kind patient comforting and nurturing
Watch your words Describing yourself as a ldquosuffererrdquo of gastroparesis referring to the condition as ldquoincurablerdquo or saying that it has ldquostolenrdquo something from you only adds to your internal stress Those messages leave you feeling as if you have no control over whatrsquos happening in your life But we always have some control over our symptoms and our experience with gastroparesis -- even if itrsquos only choosing to use words that donrsquot trigger our stress response and further impair digestion
Get rid of blame shame and guilt As Dr Lissa Rankin says ldquoTherersquos no place for blame shame or guilt on a healing journeyrdquo Taking care of yourself now will allow you to better take care of others in the future
Surround yourself with supportive uplifting people and messages Ditch the ldquosupport groupsrdquo that are really ldquocompetitive sufferingrdquo groups Donrsquot spend all of your time on the message boards which are skewed toward worst-case scenarios (the people who have gotten better or are living well arenrsquot on the message boardshellip theyrsquore out living life) These things exacerbate fears worries and a sense of powerlessnesshellip all stressful emotions Instead focus on things that make you feel hopeful encouraged joyful or playful
TIPS TO REDUCE GP-RELATED INTERNAL STRESS
PA GE 1 9
GP-FRIENDLY WAYS TO UNWIND
Ultimately as yoursquove heard in this summit the best way to ldquoreduce stressrdquo is to change your relationship to your thoughts As you practice that here are some of my favorite ways to help relax body and mind Learn to tap EFT also known as tapping is an easy-to-learn technique that combines acupressure and
affirmations It can be an effective way to address specific physical and emotional stressors You can learn more at TappingSolutioncom
Practice yoga Yoga combines breath work and physical postures to relax the mind and body There are a number of DVDs that can be used at home if you cannot attend in-person class There are also subscription-based websites like YogaGlocom which provide high-quality classes from a variety of instructors for a monthly fee
Get moving Physical activity allows the body to ldquouserdquo up the stress hormones that are created as part of the ldquofight or flightrdquo response thus reducing the impact of chronic stress Any kind of movement will do ndash biking swimming a brisk walk or even just dancing around your house
Color Adult coloring is a new trend and for good reason Expressing your creativity can help to lower stress and promote relaxation Yoursquoll find an assortment of adult coloring books on Amazon
Craft knit scrapbook or crochet These activities can be especially helpful for those who struggle with ldquostress eatingrdquo as they keep your hands busy and allow your mind to relax
PA GE 2 0
MORE GP-FRIENDLY WAYS TO UNWIND
Play music or listen to music Whatever kind makes you feel happy and calm
Get a massage Massage has been found to lower cortisol levels and balance the nervous system It doesnrsquot have to be from a professional Just ask a partner to rub your back shoulders or feet
Play with an animal If you donrsquot have a pet offer to walk a neighborrsquos dog or pet-sit for a friend while theyrsquore out of town
Garden The combination of mild physical activity being in nature and absorbing vitamin D is good for GP management overall health and stress reduction Try growing GP-friendly fruits and veggies
Keep a gratitude journal Studies have found that one of the best ways to increase feelings of contentment regardless of your situation or circumstances is to focus on gratitude
Cuddle Physical touch from loved ones calms the nervous system Hug a friend snuggle your child or hold hands with your significant other
Meditate Sit quietly When thoughts pop into your head just let them drift on by Focus on your breath a word or a mantra that resonates with you If you find yourself unable to meditate on your own try a guided meditation such as those from the Chopra Center or try an app like Headspace
PA GE 2 1
EVEN MORE GP-FRIENDLY WAYS TO UNWIND
Pray Feeling connected to something greater than ourselves can calm our fears
Take a slow deep breath Repeat
Take a warm bath Add 1-2 cups of Epsom salts and 6-10 drops of lavender essential oil to help relax body and mind
Take a walk Fresh air and physical activity can help to calm a racing mind If you walk with people who make you feel happy calm and supportedhellip even better
Read a book Sometimes escaping to fantasy land is just what our stressed out minds need If you find yourself worrying as you try to sleep read a few pages of a good novel before bed
Call a friend This can help get your mind off your worries or allow you to brainstorm solutions to your challenges Either way yoursquoll likely feel better afterward (Be careful to avoid simply ruminating on your worries though)
Laugh Watch a funny movie TV show or YouTube video Laughter reduces cortisol levels and releases pain-relieving chemicals in the body
Volunteer Whether itrsquos at a soup kitchen childrenrsquos hospital or animal shelter giving your time to help others in need can enhance your sense of purpose cultivate gratitude and foster a sense of connection
PA GE 2 2
If yoursquod like to receive updates about future events as well as
information about gastroparesis and the other topics addressed
today please join the Living WELL mailing list by clicking here
THANK YOU FOR ATTENDING
Bonus eBooklet for Summit Participants
THE GPERrsquoS GUIDE TO REDUCING STRESS
DEFINING STRESS AND THE STRESS RESPONSE
We use the word ldquostressrdquo to encompass everything from a traffic jam to heartbreak and itrsquos perceived meaning varies from person to person For the purpose of this booklet when I talk about ldquostressrdquo Irsquom referring to anything that puts the body into the stress response also called the fight or flight response By this explanation what is stressful for you may not be stressful for someone else (and vice versa) The key is to identify your personal stressors They may be internal (your thoughts) or external (your circumstances finances relationships etc) While we tend to think that most of our stressors are external itrsquos often the other way around The stress response itself is a natural totally normal physiological response to immediate danger When our brains sense a threat stress hormones such as cortisol and adrenaline are released to ready the body to fight or flee to safety Heart rate blood pressure and blood sugar increase Blood flow is increased to the heart lungs and extremities This stress response is intended to be infrequent and short-lived When the danger has passed hormones level out Heart rate blood pressure and blood sugar decrease Blood flow resumes to all parts of the body When this happens stress is not harmful Unfortunately our brains often canrsquot tell the difference between immediate danger and thoughts about things that might happen This means many of us are in the stress response nearly all the time
PA GE 1 5
STRESS amp GASTROPARESIS
When the stress happens frequently or for long periods of time it can have negative physical and mental implications While yoursquove probably heard about the potential impact of stress on general health outcomes such as an increased risk of everything from heart disease to the common cold there are three additional (important) considerations for those who have been diagnosed with gastroparesis 1 The fight-or-flight response essentially shuts down digestion directing blood flow away from the gut
slowing the churning motion of the stomach and drastically decreasing enzymes production This is why people may feel nauseous or even vomit during times of extreme stress If yoursquore constantly in the stress response your other efforts at symptom management may be less effective
2 Prolonged stress can cause or exacerbate a number of symptoms that people often associate with gastroparesis even though they are not thought to be a result of delayed gastric emptying These include brain fog chest pain poor sleep fatigue poor immune function and more Stress can also increase pain sensations making pain management strategies less effective
3 When in the stress response the body shuts down repair mechanisms since its efforts are focused elsewhere on fighting or fleeing (even if there is no actual immediate danger) This means the more time the body spends in the stress response the less time it spends healing or repairing This may be an especially important consideration for those with post-viral gastroparesis
PA GE 1 6
WHAT CAN WE DO ABOUT IT
Throughout this summit yoursquove heard a variety of ways to decrease stress through changing your relationship to your thoughts your circumstances and even stress itself Additionally on the following pages yoursquoll find a number of ways to address the various kinds of gastroparesis-specific stressors We can also practice purposeful relaxation in order to get our bodies out of the stress response and into whatrsquos known as the relaxation response The effects of the relaxation response are essentially the opposite of those of the stress response This state is also known as ldquorest and digestrdquo mode As the name suggests this is the state in which digestion is most efficient so we want to be here as often as possible Achieving the relaxation response is not complicated Just sitting quietly and focusing on the breath letting your thoughts come and go can be enough to trigger this relaxed state There are many other ways to get there as well and Irsquove described a number of options on pages 21-23 You should choose those which yoursquore most likely to do consistently Remember yoursquore likely triggering your stress response dozens a times per day so the more often you can get your body back into the relaxation response the better Combining the advice on the following pages with everything yoursquove learned from the speakers in this summit will likely make a significant difference in your levels of stress and anxiety as well as yoursquore overall well-being
PA GE 1 7
TIPS TO REDUCE GP-RELATED EXTERNAL STRESS
Make flexible plans Therersquos a level of uncertainty that comes with gastroparesis especially if your symptoms are not yet well-managed When making plans be honest about that uncertainty to avoid disappointment or misunderstanding For example ldquoIrsquom really looking forward to meeting you for brunch but I want you to know that sometimes I wake up with horrible nausea and need to just relax until it passes I never know when thatrsquos going to happen so Irsquoll call you in the morning to confirm that Irsquom feeling well enough to go out Is that okayrdquo
Be prepared Always have symptom-relieving medicationremedies on-hand as well as some food that you know you can tolerate (you may want to keep an Orgain a banana and a packet of a nut butter andor a MacroBar in your bag) This will make unexpected situations easier to deal with
Educate others We canrsquot expect people to understand something they know nothing about If there are people in your life who make comments or requests that reflect ignorance about the condition do your best to educate them If you have tried and itrsquos not workinghellip
Distance yourself from people who stress you out Therersquos no reason you have to continue to spend time with people who stress you out This isnrsquot always easy but itrsquos usually worth it when it comes to reducing stress
Speak up If therersquos something that would make it easier for you to participate in an activity or enjoy a situation let people know For example suggesting a restaurant with food you feel comfortable eating asking to meet at the time of day that you experience the least symptoms or avoiding stimuli that trigger nausea or symptoms In most cases itrsquos up to you to ask for what you need
Say no We too often say ldquoyesrdquo to everything wersquore asked to do leaving us overcommitted and stressed out Practice saying ldquonordquo especially when it comes to requests that will interfere with your self-care or comprehensive management plan
PA GE 1 8
Reevaluate your expectations Managing gastroparesis can feel like a job in and of itself especially as yoursquore building your management plan You may not be able to do that job well and still do everything else that you used to do or think you ldquoshouldrdquo do Beating yourself up about that wonrsquot change the situation and it may actually make you feel worse due to the stress it causes
Mother yourself If you had a child with an illness like GP and he or she felt sick or upset would you berate them No Treat yourself like yoursquod treat that child be kind patient comforting and nurturing
Watch your words Describing yourself as a ldquosuffererrdquo of gastroparesis referring to the condition as ldquoincurablerdquo or saying that it has ldquostolenrdquo something from you only adds to your internal stress Those messages leave you feeling as if you have no control over whatrsquos happening in your life But we always have some control over our symptoms and our experience with gastroparesis -- even if itrsquos only choosing to use words that donrsquot trigger our stress response and further impair digestion
Get rid of blame shame and guilt As Dr Lissa Rankin says ldquoTherersquos no place for blame shame or guilt on a healing journeyrdquo Taking care of yourself now will allow you to better take care of others in the future
Surround yourself with supportive uplifting people and messages Ditch the ldquosupport groupsrdquo that are really ldquocompetitive sufferingrdquo groups Donrsquot spend all of your time on the message boards which are skewed toward worst-case scenarios (the people who have gotten better or are living well arenrsquot on the message boardshellip theyrsquore out living life) These things exacerbate fears worries and a sense of powerlessnesshellip all stressful emotions Instead focus on things that make you feel hopeful encouraged joyful or playful
TIPS TO REDUCE GP-RELATED INTERNAL STRESS
PA GE 1 9
GP-FRIENDLY WAYS TO UNWIND
Ultimately as yoursquove heard in this summit the best way to ldquoreduce stressrdquo is to change your relationship to your thoughts As you practice that here are some of my favorite ways to help relax body and mind Learn to tap EFT also known as tapping is an easy-to-learn technique that combines acupressure and
affirmations It can be an effective way to address specific physical and emotional stressors You can learn more at TappingSolutioncom
Practice yoga Yoga combines breath work and physical postures to relax the mind and body There are a number of DVDs that can be used at home if you cannot attend in-person class There are also subscription-based websites like YogaGlocom which provide high-quality classes from a variety of instructors for a monthly fee
Get moving Physical activity allows the body to ldquouserdquo up the stress hormones that are created as part of the ldquofight or flightrdquo response thus reducing the impact of chronic stress Any kind of movement will do ndash biking swimming a brisk walk or even just dancing around your house
Color Adult coloring is a new trend and for good reason Expressing your creativity can help to lower stress and promote relaxation Yoursquoll find an assortment of adult coloring books on Amazon
Craft knit scrapbook or crochet These activities can be especially helpful for those who struggle with ldquostress eatingrdquo as they keep your hands busy and allow your mind to relax
PA GE 2 0
MORE GP-FRIENDLY WAYS TO UNWIND
Play music or listen to music Whatever kind makes you feel happy and calm
Get a massage Massage has been found to lower cortisol levels and balance the nervous system It doesnrsquot have to be from a professional Just ask a partner to rub your back shoulders or feet
Play with an animal If you donrsquot have a pet offer to walk a neighborrsquos dog or pet-sit for a friend while theyrsquore out of town
Garden The combination of mild physical activity being in nature and absorbing vitamin D is good for GP management overall health and stress reduction Try growing GP-friendly fruits and veggies
Keep a gratitude journal Studies have found that one of the best ways to increase feelings of contentment regardless of your situation or circumstances is to focus on gratitude
Cuddle Physical touch from loved ones calms the nervous system Hug a friend snuggle your child or hold hands with your significant other
Meditate Sit quietly When thoughts pop into your head just let them drift on by Focus on your breath a word or a mantra that resonates with you If you find yourself unable to meditate on your own try a guided meditation such as those from the Chopra Center or try an app like Headspace
PA GE 2 1
EVEN MORE GP-FRIENDLY WAYS TO UNWIND
Pray Feeling connected to something greater than ourselves can calm our fears
Take a slow deep breath Repeat
Take a warm bath Add 1-2 cups of Epsom salts and 6-10 drops of lavender essential oil to help relax body and mind
Take a walk Fresh air and physical activity can help to calm a racing mind If you walk with people who make you feel happy calm and supportedhellip even better
Read a book Sometimes escaping to fantasy land is just what our stressed out minds need If you find yourself worrying as you try to sleep read a few pages of a good novel before bed
Call a friend This can help get your mind off your worries or allow you to brainstorm solutions to your challenges Either way yoursquoll likely feel better afterward (Be careful to avoid simply ruminating on your worries though)
Laugh Watch a funny movie TV show or YouTube video Laughter reduces cortisol levels and releases pain-relieving chemicals in the body
Volunteer Whether itrsquos at a soup kitchen childrenrsquos hospital or animal shelter giving your time to help others in need can enhance your sense of purpose cultivate gratitude and foster a sense of connection
PA GE 2 2
If yoursquod like to receive updates about future events as well as
information about gastroparesis and the other topics addressed
today please join the Living WELL mailing list by clicking here
THANK YOU FOR ATTENDING
DEFINING STRESS AND THE STRESS RESPONSE
We use the word ldquostressrdquo to encompass everything from a traffic jam to heartbreak and itrsquos perceived meaning varies from person to person For the purpose of this booklet when I talk about ldquostressrdquo Irsquom referring to anything that puts the body into the stress response also called the fight or flight response By this explanation what is stressful for you may not be stressful for someone else (and vice versa) The key is to identify your personal stressors They may be internal (your thoughts) or external (your circumstances finances relationships etc) While we tend to think that most of our stressors are external itrsquos often the other way around The stress response itself is a natural totally normal physiological response to immediate danger When our brains sense a threat stress hormones such as cortisol and adrenaline are released to ready the body to fight or flee to safety Heart rate blood pressure and blood sugar increase Blood flow is increased to the heart lungs and extremities This stress response is intended to be infrequent and short-lived When the danger has passed hormones level out Heart rate blood pressure and blood sugar decrease Blood flow resumes to all parts of the body When this happens stress is not harmful Unfortunately our brains often canrsquot tell the difference between immediate danger and thoughts about things that might happen This means many of us are in the stress response nearly all the time
PA GE 1 5
STRESS amp GASTROPARESIS
When the stress happens frequently or for long periods of time it can have negative physical and mental implications While yoursquove probably heard about the potential impact of stress on general health outcomes such as an increased risk of everything from heart disease to the common cold there are three additional (important) considerations for those who have been diagnosed with gastroparesis 1 The fight-or-flight response essentially shuts down digestion directing blood flow away from the gut
slowing the churning motion of the stomach and drastically decreasing enzymes production This is why people may feel nauseous or even vomit during times of extreme stress If yoursquore constantly in the stress response your other efforts at symptom management may be less effective
2 Prolonged stress can cause or exacerbate a number of symptoms that people often associate with gastroparesis even though they are not thought to be a result of delayed gastric emptying These include brain fog chest pain poor sleep fatigue poor immune function and more Stress can also increase pain sensations making pain management strategies less effective
3 When in the stress response the body shuts down repair mechanisms since its efforts are focused elsewhere on fighting or fleeing (even if there is no actual immediate danger) This means the more time the body spends in the stress response the less time it spends healing or repairing This may be an especially important consideration for those with post-viral gastroparesis
PA GE 1 6
WHAT CAN WE DO ABOUT IT
Throughout this summit yoursquove heard a variety of ways to decrease stress through changing your relationship to your thoughts your circumstances and even stress itself Additionally on the following pages yoursquoll find a number of ways to address the various kinds of gastroparesis-specific stressors We can also practice purposeful relaxation in order to get our bodies out of the stress response and into whatrsquos known as the relaxation response The effects of the relaxation response are essentially the opposite of those of the stress response This state is also known as ldquorest and digestrdquo mode As the name suggests this is the state in which digestion is most efficient so we want to be here as often as possible Achieving the relaxation response is not complicated Just sitting quietly and focusing on the breath letting your thoughts come and go can be enough to trigger this relaxed state There are many other ways to get there as well and Irsquove described a number of options on pages 21-23 You should choose those which yoursquore most likely to do consistently Remember yoursquore likely triggering your stress response dozens a times per day so the more often you can get your body back into the relaxation response the better Combining the advice on the following pages with everything yoursquove learned from the speakers in this summit will likely make a significant difference in your levels of stress and anxiety as well as yoursquore overall well-being
PA GE 1 7
TIPS TO REDUCE GP-RELATED EXTERNAL STRESS
Make flexible plans Therersquos a level of uncertainty that comes with gastroparesis especially if your symptoms are not yet well-managed When making plans be honest about that uncertainty to avoid disappointment or misunderstanding For example ldquoIrsquom really looking forward to meeting you for brunch but I want you to know that sometimes I wake up with horrible nausea and need to just relax until it passes I never know when thatrsquos going to happen so Irsquoll call you in the morning to confirm that Irsquom feeling well enough to go out Is that okayrdquo
Be prepared Always have symptom-relieving medicationremedies on-hand as well as some food that you know you can tolerate (you may want to keep an Orgain a banana and a packet of a nut butter andor a MacroBar in your bag) This will make unexpected situations easier to deal with
Educate others We canrsquot expect people to understand something they know nothing about If there are people in your life who make comments or requests that reflect ignorance about the condition do your best to educate them If you have tried and itrsquos not workinghellip
Distance yourself from people who stress you out Therersquos no reason you have to continue to spend time with people who stress you out This isnrsquot always easy but itrsquos usually worth it when it comes to reducing stress
Speak up If therersquos something that would make it easier for you to participate in an activity or enjoy a situation let people know For example suggesting a restaurant with food you feel comfortable eating asking to meet at the time of day that you experience the least symptoms or avoiding stimuli that trigger nausea or symptoms In most cases itrsquos up to you to ask for what you need
Say no We too often say ldquoyesrdquo to everything wersquore asked to do leaving us overcommitted and stressed out Practice saying ldquonordquo especially when it comes to requests that will interfere with your self-care or comprehensive management plan
PA GE 1 8
Reevaluate your expectations Managing gastroparesis can feel like a job in and of itself especially as yoursquore building your management plan You may not be able to do that job well and still do everything else that you used to do or think you ldquoshouldrdquo do Beating yourself up about that wonrsquot change the situation and it may actually make you feel worse due to the stress it causes
Mother yourself If you had a child with an illness like GP and he or she felt sick or upset would you berate them No Treat yourself like yoursquod treat that child be kind patient comforting and nurturing
Watch your words Describing yourself as a ldquosuffererrdquo of gastroparesis referring to the condition as ldquoincurablerdquo or saying that it has ldquostolenrdquo something from you only adds to your internal stress Those messages leave you feeling as if you have no control over whatrsquos happening in your life But we always have some control over our symptoms and our experience with gastroparesis -- even if itrsquos only choosing to use words that donrsquot trigger our stress response and further impair digestion
Get rid of blame shame and guilt As Dr Lissa Rankin says ldquoTherersquos no place for blame shame or guilt on a healing journeyrdquo Taking care of yourself now will allow you to better take care of others in the future
Surround yourself with supportive uplifting people and messages Ditch the ldquosupport groupsrdquo that are really ldquocompetitive sufferingrdquo groups Donrsquot spend all of your time on the message boards which are skewed toward worst-case scenarios (the people who have gotten better or are living well arenrsquot on the message boardshellip theyrsquore out living life) These things exacerbate fears worries and a sense of powerlessnesshellip all stressful emotions Instead focus on things that make you feel hopeful encouraged joyful or playful
TIPS TO REDUCE GP-RELATED INTERNAL STRESS
PA GE 1 9
GP-FRIENDLY WAYS TO UNWIND
Ultimately as yoursquove heard in this summit the best way to ldquoreduce stressrdquo is to change your relationship to your thoughts As you practice that here are some of my favorite ways to help relax body and mind Learn to tap EFT also known as tapping is an easy-to-learn technique that combines acupressure and
affirmations It can be an effective way to address specific physical and emotional stressors You can learn more at TappingSolutioncom
Practice yoga Yoga combines breath work and physical postures to relax the mind and body There are a number of DVDs that can be used at home if you cannot attend in-person class There are also subscription-based websites like YogaGlocom which provide high-quality classes from a variety of instructors for a monthly fee
Get moving Physical activity allows the body to ldquouserdquo up the stress hormones that are created as part of the ldquofight or flightrdquo response thus reducing the impact of chronic stress Any kind of movement will do ndash biking swimming a brisk walk or even just dancing around your house
Color Adult coloring is a new trend and for good reason Expressing your creativity can help to lower stress and promote relaxation Yoursquoll find an assortment of adult coloring books on Amazon
Craft knit scrapbook or crochet These activities can be especially helpful for those who struggle with ldquostress eatingrdquo as they keep your hands busy and allow your mind to relax
PA GE 2 0
MORE GP-FRIENDLY WAYS TO UNWIND
Play music or listen to music Whatever kind makes you feel happy and calm
Get a massage Massage has been found to lower cortisol levels and balance the nervous system It doesnrsquot have to be from a professional Just ask a partner to rub your back shoulders or feet
Play with an animal If you donrsquot have a pet offer to walk a neighborrsquos dog or pet-sit for a friend while theyrsquore out of town
Garden The combination of mild physical activity being in nature and absorbing vitamin D is good for GP management overall health and stress reduction Try growing GP-friendly fruits and veggies
Keep a gratitude journal Studies have found that one of the best ways to increase feelings of contentment regardless of your situation or circumstances is to focus on gratitude
Cuddle Physical touch from loved ones calms the nervous system Hug a friend snuggle your child or hold hands with your significant other
Meditate Sit quietly When thoughts pop into your head just let them drift on by Focus on your breath a word or a mantra that resonates with you If you find yourself unable to meditate on your own try a guided meditation such as those from the Chopra Center or try an app like Headspace
PA GE 2 1
EVEN MORE GP-FRIENDLY WAYS TO UNWIND
Pray Feeling connected to something greater than ourselves can calm our fears
Take a slow deep breath Repeat
Take a warm bath Add 1-2 cups of Epsom salts and 6-10 drops of lavender essential oil to help relax body and mind
Take a walk Fresh air and physical activity can help to calm a racing mind If you walk with people who make you feel happy calm and supportedhellip even better
Read a book Sometimes escaping to fantasy land is just what our stressed out minds need If you find yourself worrying as you try to sleep read a few pages of a good novel before bed
Call a friend This can help get your mind off your worries or allow you to brainstorm solutions to your challenges Either way yoursquoll likely feel better afterward (Be careful to avoid simply ruminating on your worries though)
Laugh Watch a funny movie TV show or YouTube video Laughter reduces cortisol levels and releases pain-relieving chemicals in the body
Volunteer Whether itrsquos at a soup kitchen childrenrsquos hospital or animal shelter giving your time to help others in need can enhance your sense of purpose cultivate gratitude and foster a sense of connection
PA GE 2 2
If yoursquod like to receive updates about future events as well as
information about gastroparesis and the other topics addressed
today please join the Living WELL mailing list by clicking here
THANK YOU FOR ATTENDING
STRESS amp GASTROPARESIS
When the stress happens frequently or for long periods of time it can have negative physical and mental implications While yoursquove probably heard about the potential impact of stress on general health outcomes such as an increased risk of everything from heart disease to the common cold there are three additional (important) considerations for those who have been diagnosed with gastroparesis 1 The fight-or-flight response essentially shuts down digestion directing blood flow away from the gut
slowing the churning motion of the stomach and drastically decreasing enzymes production This is why people may feel nauseous or even vomit during times of extreme stress If yoursquore constantly in the stress response your other efforts at symptom management may be less effective
2 Prolonged stress can cause or exacerbate a number of symptoms that people often associate with gastroparesis even though they are not thought to be a result of delayed gastric emptying These include brain fog chest pain poor sleep fatigue poor immune function and more Stress can also increase pain sensations making pain management strategies less effective
3 When in the stress response the body shuts down repair mechanisms since its efforts are focused elsewhere on fighting or fleeing (even if there is no actual immediate danger) This means the more time the body spends in the stress response the less time it spends healing or repairing This may be an especially important consideration for those with post-viral gastroparesis
PA GE 1 6
WHAT CAN WE DO ABOUT IT
Throughout this summit yoursquove heard a variety of ways to decrease stress through changing your relationship to your thoughts your circumstances and even stress itself Additionally on the following pages yoursquoll find a number of ways to address the various kinds of gastroparesis-specific stressors We can also practice purposeful relaxation in order to get our bodies out of the stress response and into whatrsquos known as the relaxation response The effects of the relaxation response are essentially the opposite of those of the stress response This state is also known as ldquorest and digestrdquo mode As the name suggests this is the state in which digestion is most efficient so we want to be here as often as possible Achieving the relaxation response is not complicated Just sitting quietly and focusing on the breath letting your thoughts come and go can be enough to trigger this relaxed state There are many other ways to get there as well and Irsquove described a number of options on pages 21-23 You should choose those which yoursquore most likely to do consistently Remember yoursquore likely triggering your stress response dozens a times per day so the more often you can get your body back into the relaxation response the better Combining the advice on the following pages with everything yoursquove learned from the speakers in this summit will likely make a significant difference in your levels of stress and anxiety as well as yoursquore overall well-being
PA GE 1 7
TIPS TO REDUCE GP-RELATED EXTERNAL STRESS
Make flexible plans Therersquos a level of uncertainty that comes with gastroparesis especially if your symptoms are not yet well-managed When making plans be honest about that uncertainty to avoid disappointment or misunderstanding For example ldquoIrsquom really looking forward to meeting you for brunch but I want you to know that sometimes I wake up with horrible nausea and need to just relax until it passes I never know when thatrsquos going to happen so Irsquoll call you in the morning to confirm that Irsquom feeling well enough to go out Is that okayrdquo
Be prepared Always have symptom-relieving medicationremedies on-hand as well as some food that you know you can tolerate (you may want to keep an Orgain a banana and a packet of a nut butter andor a MacroBar in your bag) This will make unexpected situations easier to deal with
Educate others We canrsquot expect people to understand something they know nothing about If there are people in your life who make comments or requests that reflect ignorance about the condition do your best to educate them If you have tried and itrsquos not workinghellip
Distance yourself from people who stress you out Therersquos no reason you have to continue to spend time with people who stress you out This isnrsquot always easy but itrsquos usually worth it when it comes to reducing stress
Speak up If therersquos something that would make it easier for you to participate in an activity or enjoy a situation let people know For example suggesting a restaurant with food you feel comfortable eating asking to meet at the time of day that you experience the least symptoms or avoiding stimuli that trigger nausea or symptoms In most cases itrsquos up to you to ask for what you need
Say no We too often say ldquoyesrdquo to everything wersquore asked to do leaving us overcommitted and stressed out Practice saying ldquonordquo especially when it comes to requests that will interfere with your self-care or comprehensive management plan
PA GE 1 8
Reevaluate your expectations Managing gastroparesis can feel like a job in and of itself especially as yoursquore building your management plan You may not be able to do that job well and still do everything else that you used to do or think you ldquoshouldrdquo do Beating yourself up about that wonrsquot change the situation and it may actually make you feel worse due to the stress it causes
Mother yourself If you had a child with an illness like GP and he or she felt sick or upset would you berate them No Treat yourself like yoursquod treat that child be kind patient comforting and nurturing
Watch your words Describing yourself as a ldquosuffererrdquo of gastroparesis referring to the condition as ldquoincurablerdquo or saying that it has ldquostolenrdquo something from you only adds to your internal stress Those messages leave you feeling as if you have no control over whatrsquos happening in your life But we always have some control over our symptoms and our experience with gastroparesis -- even if itrsquos only choosing to use words that donrsquot trigger our stress response and further impair digestion
Get rid of blame shame and guilt As Dr Lissa Rankin says ldquoTherersquos no place for blame shame or guilt on a healing journeyrdquo Taking care of yourself now will allow you to better take care of others in the future
Surround yourself with supportive uplifting people and messages Ditch the ldquosupport groupsrdquo that are really ldquocompetitive sufferingrdquo groups Donrsquot spend all of your time on the message boards which are skewed toward worst-case scenarios (the people who have gotten better or are living well arenrsquot on the message boardshellip theyrsquore out living life) These things exacerbate fears worries and a sense of powerlessnesshellip all stressful emotions Instead focus on things that make you feel hopeful encouraged joyful or playful
TIPS TO REDUCE GP-RELATED INTERNAL STRESS
PA GE 1 9
GP-FRIENDLY WAYS TO UNWIND
Ultimately as yoursquove heard in this summit the best way to ldquoreduce stressrdquo is to change your relationship to your thoughts As you practice that here are some of my favorite ways to help relax body and mind Learn to tap EFT also known as tapping is an easy-to-learn technique that combines acupressure and
affirmations It can be an effective way to address specific physical and emotional stressors You can learn more at TappingSolutioncom
Practice yoga Yoga combines breath work and physical postures to relax the mind and body There are a number of DVDs that can be used at home if you cannot attend in-person class There are also subscription-based websites like YogaGlocom which provide high-quality classes from a variety of instructors for a monthly fee
Get moving Physical activity allows the body to ldquouserdquo up the stress hormones that are created as part of the ldquofight or flightrdquo response thus reducing the impact of chronic stress Any kind of movement will do ndash biking swimming a brisk walk or even just dancing around your house
Color Adult coloring is a new trend and for good reason Expressing your creativity can help to lower stress and promote relaxation Yoursquoll find an assortment of adult coloring books on Amazon
Craft knit scrapbook or crochet These activities can be especially helpful for those who struggle with ldquostress eatingrdquo as they keep your hands busy and allow your mind to relax
PA GE 2 0
MORE GP-FRIENDLY WAYS TO UNWIND
Play music or listen to music Whatever kind makes you feel happy and calm
Get a massage Massage has been found to lower cortisol levels and balance the nervous system It doesnrsquot have to be from a professional Just ask a partner to rub your back shoulders or feet
Play with an animal If you donrsquot have a pet offer to walk a neighborrsquos dog or pet-sit for a friend while theyrsquore out of town
Garden The combination of mild physical activity being in nature and absorbing vitamin D is good for GP management overall health and stress reduction Try growing GP-friendly fruits and veggies
Keep a gratitude journal Studies have found that one of the best ways to increase feelings of contentment regardless of your situation or circumstances is to focus on gratitude
Cuddle Physical touch from loved ones calms the nervous system Hug a friend snuggle your child or hold hands with your significant other
Meditate Sit quietly When thoughts pop into your head just let them drift on by Focus on your breath a word or a mantra that resonates with you If you find yourself unable to meditate on your own try a guided meditation such as those from the Chopra Center or try an app like Headspace
PA GE 2 1
EVEN MORE GP-FRIENDLY WAYS TO UNWIND
Pray Feeling connected to something greater than ourselves can calm our fears
Take a slow deep breath Repeat
Take a warm bath Add 1-2 cups of Epsom salts and 6-10 drops of lavender essential oil to help relax body and mind
Take a walk Fresh air and physical activity can help to calm a racing mind If you walk with people who make you feel happy calm and supportedhellip even better
Read a book Sometimes escaping to fantasy land is just what our stressed out minds need If you find yourself worrying as you try to sleep read a few pages of a good novel before bed
Call a friend This can help get your mind off your worries or allow you to brainstorm solutions to your challenges Either way yoursquoll likely feel better afterward (Be careful to avoid simply ruminating on your worries though)
Laugh Watch a funny movie TV show or YouTube video Laughter reduces cortisol levels and releases pain-relieving chemicals in the body
Volunteer Whether itrsquos at a soup kitchen childrenrsquos hospital or animal shelter giving your time to help others in need can enhance your sense of purpose cultivate gratitude and foster a sense of connection
PA GE 2 2
If yoursquod like to receive updates about future events as well as
information about gastroparesis and the other topics addressed
today please join the Living WELL mailing list by clicking here
THANK YOU FOR ATTENDING
WHAT CAN WE DO ABOUT IT
Throughout this summit yoursquove heard a variety of ways to decrease stress through changing your relationship to your thoughts your circumstances and even stress itself Additionally on the following pages yoursquoll find a number of ways to address the various kinds of gastroparesis-specific stressors We can also practice purposeful relaxation in order to get our bodies out of the stress response and into whatrsquos known as the relaxation response The effects of the relaxation response are essentially the opposite of those of the stress response This state is also known as ldquorest and digestrdquo mode As the name suggests this is the state in which digestion is most efficient so we want to be here as often as possible Achieving the relaxation response is not complicated Just sitting quietly and focusing on the breath letting your thoughts come and go can be enough to trigger this relaxed state There are many other ways to get there as well and Irsquove described a number of options on pages 21-23 You should choose those which yoursquore most likely to do consistently Remember yoursquore likely triggering your stress response dozens a times per day so the more often you can get your body back into the relaxation response the better Combining the advice on the following pages with everything yoursquove learned from the speakers in this summit will likely make a significant difference in your levels of stress and anxiety as well as yoursquore overall well-being
PA GE 1 7
TIPS TO REDUCE GP-RELATED EXTERNAL STRESS
Make flexible plans Therersquos a level of uncertainty that comes with gastroparesis especially if your symptoms are not yet well-managed When making plans be honest about that uncertainty to avoid disappointment or misunderstanding For example ldquoIrsquom really looking forward to meeting you for brunch but I want you to know that sometimes I wake up with horrible nausea and need to just relax until it passes I never know when thatrsquos going to happen so Irsquoll call you in the morning to confirm that Irsquom feeling well enough to go out Is that okayrdquo
Be prepared Always have symptom-relieving medicationremedies on-hand as well as some food that you know you can tolerate (you may want to keep an Orgain a banana and a packet of a nut butter andor a MacroBar in your bag) This will make unexpected situations easier to deal with
Educate others We canrsquot expect people to understand something they know nothing about If there are people in your life who make comments or requests that reflect ignorance about the condition do your best to educate them If you have tried and itrsquos not workinghellip
Distance yourself from people who stress you out Therersquos no reason you have to continue to spend time with people who stress you out This isnrsquot always easy but itrsquos usually worth it when it comes to reducing stress
Speak up If therersquos something that would make it easier for you to participate in an activity or enjoy a situation let people know For example suggesting a restaurant with food you feel comfortable eating asking to meet at the time of day that you experience the least symptoms or avoiding stimuli that trigger nausea or symptoms In most cases itrsquos up to you to ask for what you need
Say no We too often say ldquoyesrdquo to everything wersquore asked to do leaving us overcommitted and stressed out Practice saying ldquonordquo especially when it comes to requests that will interfere with your self-care or comprehensive management plan
PA GE 1 8
Reevaluate your expectations Managing gastroparesis can feel like a job in and of itself especially as yoursquore building your management plan You may not be able to do that job well and still do everything else that you used to do or think you ldquoshouldrdquo do Beating yourself up about that wonrsquot change the situation and it may actually make you feel worse due to the stress it causes
Mother yourself If you had a child with an illness like GP and he or she felt sick or upset would you berate them No Treat yourself like yoursquod treat that child be kind patient comforting and nurturing
Watch your words Describing yourself as a ldquosuffererrdquo of gastroparesis referring to the condition as ldquoincurablerdquo or saying that it has ldquostolenrdquo something from you only adds to your internal stress Those messages leave you feeling as if you have no control over whatrsquos happening in your life But we always have some control over our symptoms and our experience with gastroparesis -- even if itrsquos only choosing to use words that donrsquot trigger our stress response and further impair digestion
Get rid of blame shame and guilt As Dr Lissa Rankin says ldquoTherersquos no place for blame shame or guilt on a healing journeyrdquo Taking care of yourself now will allow you to better take care of others in the future
Surround yourself with supportive uplifting people and messages Ditch the ldquosupport groupsrdquo that are really ldquocompetitive sufferingrdquo groups Donrsquot spend all of your time on the message boards which are skewed toward worst-case scenarios (the people who have gotten better or are living well arenrsquot on the message boardshellip theyrsquore out living life) These things exacerbate fears worries and a sense of powerlessnesshellip all stressful emotions Instead focus on things that make you feel hopeful encouraged joyful or playful
TIPS TO REDUCE GP-RELATED INTERNAL STRESS
PA GE 1 9
GP-FRIENDLY WAYS TO UNWIND
Ultimately as yoursquove heard in this summit the best way to ldquoreduce stressrdquo is to change your relationship to your thoughts As you practice that here are some of my favorite ways to help relax body and mind Learn to tap EFT also known as tapping is an easy-to-learn technique that combines acupressure and
affirmations It can be an effective way to address specific physical and emotional stressors You can learn more at TappingSolutioncom
Practice yoga Yoga combines breath work and physical postures to relax the mind and body There are a number of DVDs that can be used at home if you cannot attend in-person class There are also subscription-based websites like YogaGlocom which provide high-quality classes from a variety of instructors for a monthly fee
Get moving Physical activity allows the body to ldquouserdquo up the stress hormones that are created as part of the ldquofight or flightrdquo response thus reducing the impact of chronic stress Any kind of movement will do ndash biking swimming a brisk walk or even just dancing around your house
Color Adult coloring is a new trend and for good reason Expressing your creativity can help to lower stress and promote relaxation Yoursquoll find an assortment of adult coloring books on Amazon
Craft knit scrapbook or crochet These activities can be especially helpful for those who struggle with ldquostress eatingrdquo as they keep your hands busy and allow your mind to relax
PA GE 2 0
MORE GP-FRIENDLY WAYS TO UNWIND
Play music or listen to music Whatever kind makes you feel happy and calm
Get a massage Massage has been found to lower cortisol levels and balance the nervous system It doesnrsquot have to be from a professional Just ask a partner to rub your back shoulders or feet
Play with an animal If you donrsquot have a pet offer to walk a neighborrsquos dog or pet-sit for a friend while theyrsquore out of town
Garden The combination of mild physical activity being in nature and absorbing vitamin D is good for GP management overall health and stress reduction Try growing GP-friendly fruits and veggies
Keep a gratitude journal Studies have found that one of the best ways to increase feelings of contentment regardless of your situation or circumstances is to focus on gratitude
Cuddle Physical touch from loved ones calms the nervous system Hug a friend snuggle your child or hold hands with your significant other
Meditate Sit quietly When thoughts pop into your head just let them drift on by Focus on your breath a word or a mantra that resonates with you If you find yourself unable to meditate on your own try a guided meditation such as those from the Chopra Center or try an app like Headspace
PA GE 2 1
EVEN MORE GP-FRIENDLY WAYS TO UNWIND
Pray Feeling connected to something greater than ourselves can calm our fears
Take a slow deep breath Repeat
Take a warm bath Add 1-2 cups of Epsom salts and 6-10 drops of lavender essential oil to help relax body and mind
Take a walk Fresh air and physical activity can help to calm a racing mind If you walk with people who make you feel happy calm and supportedhellip even better
Read a book Sometimes escaping to fantasy land is just what our stressed out minds need If you find yourself worrying as you try to sleep read a few pages of a good novel before bed
Call a friend This can help get your mind off your worries or allow you to brainstorm solutions to your challenges Either way yoursquoll likely feel better afterward (Be careful to avoid simply ruminating on your worries though)
Laugh Watch a funny movie TV show or YouTube video Laughter reduces cortisol levels and releases pain-relieving chemicals in the body
Volunteer Whether itrsquos at a soup kitchen childrenrsquos hospital or animal shelter giving your time to help others in need can enhance your sense of purpose cultivate gratitude and foster a sense of connection
PA GE 2 2
If yoursquod like to receive updates about future events as well as
information about gastroparesis and the other topics addressed
today please join the Living WELL mailing list by clicking here
THANK YOU FOR ATTENDING
TIPS TO REDUCE GP-RELATED EXTERNAL STRESS
Make flexible plans Therersquos a level of uncertainty that comes with gastroparesis especially if your symptoms are not yet well-managed When making plans be honest about that uncertainty to avoid disappointment or misunderstanding For example ldquoIrsquom really looking forward to meeting you for brunch but I want you to know that sometimes I wake up with horrible nausea and need to just relax until it passes I never know when thatrsquos going to happen so Irsquoll call you in the morning to confirm that Irsquom feeling well enough to go out Is that okayrdquo
Be prepared Always have symptom-relieving medicationremedies on-hand as well as some food that you know you can tolerate (you may want to keep an Orgain a banana and a packet of a nut butter andor a MacroBar in your bag) This will make unexpected situations easier to deal with
Educate others We canrsquot expect people to understand something they know nothing about If there are people in your life who make comments or requests that reflect ignorance about the condition do your best to educate them If you have tried and itrsquos not workinghellip
Distance yourself from people who stress you out Therersquos no reason you have to continue to spend time with people who stress you out This isnrsquot always easy but itrsquos usually worth it when it comes to reducing stress
Speak up If therersquos something that would make it easier for you to participate in an activity or enjoy a situation let people know For example suggesting a restaurant with food you feel comfortable eating asking to meet at the time of day that you experience the least symptoms or avoiding stimuli that trigger nausea or symptoms In most cases itrsquos up to you to ask for what you need
Say no We too often say ldquoyesrdquo to everything wersquore asked to do leaving us overcommitted and stressed out Practice saying ldquonordquo especially when it comes to requests that will interfere with your self-care or comprehensive management plan
PA GE 1 8
Reevaluate your expectations Managing gastroparesis can feel like a job in and of itself especially as yoursquore building your management plan You may not be able to do that job well and still do everything else that you used to do or think you ldquoshouldrdquo do Beating yourself up about that wonrsquot change the situation and it may actually make you feel worse due to the stress it causes
Mother yourself If you had a child with an illness like GP and he or she felt sick or upset would you berate them No Treat yourself like yoursquod treat that child be kind patient comforting and nurturing
Watch your words Describing yourself as a ldquosuffererrdquo of gastroparesis referring to the condition as ldquoincurablerdquo or saying that it has ldquostolenrdquo something from you only adds to your internal stress Those messages leave you feeling as if you have no control over whatrsquos happening in your life But we always have some control over our symptoms and our experience with gastroparesis -- even if itrsquos only choosing to use words that donrsquot trigger our stress response and further impair digestion
Get rid of blame shame and guilt As Dr Lissa Rankin says ldquoTherersquos no place for blame shame or guilt on a healing journeyrdquo Taking care of yourself now will allow you to better take care of others in the future
Surround yourself with supportive uplifting people and messages Ditch the ldquosupport groupsrdquo that are really ldquocompetitive sufferingrdquo groups Donrsquot spend all of your time on the message boards which are skewed toward worst-case scenarios (the people who have gotten better or are living well arenrsquot on the message boardshellip theyrsquore out living life) These things exacerbate fears worries and a sense of powerlessnesshellip all stressful emotions Instead focus on things that make you feel hopeful encouraged joyful or playful
TIPS TO REDUCE GP-RELATED INTERNAL STRESS
PA GE 1 9
GP-FRIENDLY WAYS TO UNWIND
Ultimately as yoursquove heard in this summit the best way to ldquoreduce stressrdquo is to change your relationship to your thoughts As you practice that here are some of my favorite ways to help relax body and mind Learn to tap EFT also known as tapping is an easy-to-learn technique that combines acupressure and
affirmations It can be an effective way to address specific physical and emotional stressors You can learn more at TappingSolutioncom
Practice yoga Yoga combines breath work and physical postures to relax the mind and body There are a number of DVDs that can be used at home if you cannot attend in-person class There are also subscription-based websites like YogaGlocom which provide high-quality classes from a variety of instructors for a monthly fee
Get moving Physical activity allows the body to ldquouserdquo up the stress hormones that are created as part of the ldquofight or flightrdquo response thus reducing the impact of chronic stress Any kind of movement will do ndash biking swimming a brisk walk or even just dancing around your house
Color Adult coloring is a new trend and for good reason Expressing your creativity can help to lower stress and promote relaxation Yoursquoll find an assortment of adult coloring books on Amazon
Craft knit scrapbook or crochet These activities can be especially helpful for those who struggle with ldquostress eatingrdquo as they keep your hands busy and allow your mind to relax
PA GE 2 0
MORE GP-FRIENDLY WAYS TO UNWIND
Play music or listen to music Whatever kind makes you feel happy and calm
Get a massage Massage has been found to lower cortisol levels and balance the nervous system It doesnrsquot have to be from a professional Just ask a partner to rub your back shoulders or feet
Play with an animal If you donrsquot have a pet offer to walk a neighborrsquos dog or pet-sit for a friend while theyrsquore out of town
Garden The combination of mild physical activity being in nature and absorbing vitamin D is good for GP management overall health and stress reduction Try growing GP-friendly fruits and veggies
Keep a gratitude journal Studies have found that one of the best ways to increase feelings of contentment regardless of your situation or circumstances is to focus on gratitude
Cuddle Physical touch from loved ones calms the nervous system Hug a friend snuggle your child or hold hands with your significant other
Meditate Sit quietly When thoughts pop into your head just let them drift on by Focus on your breath a word or a mantra that resonates with you If you find yourself unable to meditate on your own try a guided meditation such as those from the Chopra Center or try an app like Headspace
PA GE 2 1
EVEN MORE GP-FRIENDLY WAYS TO UNWIND
Pray Feeling connected to something greater than ourselves can calm our fears
Take a slow deep breath Repeat
Take a warm bath Add 1-2 cups of Epsom salts and 6-10 drops of lavender essential oil to help relax body and mind
Take a walk Fresh air and physical activity can help to calm a racing mind If you walk with people who make you feel happy calm and supportedhellip even better
Read a book Sometimes escaping to fantasy land is just what our stressed out minds need If you find yourself worrying as you try to sleep read a few pages of a good novel before bed
Call a friend This can help get your mind off your worries or allow you to brainstorm solutions to your challenges Either way yoursquoll likely feel better afterward (Be careful to avoid simply ruminating on your worries though)
Laugh Watch a funny movie TV show or YouTube video Laughter reduces cortisol levels and releases pain-relieving chemicals in the body
Volunteer Whether itrsquos at a soup kitchen childrenrsquos hospital or animal shelter giving your time to help others in need can enhance your sense of purpose cultivate gratitude and foster a sense of connection
PA GE 2 2
If yoursquod like to receive updates about future events as well as
information about gastroparesis and the other topics addressed
today please join the Living WELL mailing list by clicking here
THANK YOU FOR ATTENDING
Reevaluate your expectations Managing gastroparesis can feel like a job in and of itself especially as yoursquore building your management plan You may not be able to do that job well and still do everything else that you used to do or think you ldquoshouldrdquo do Beating yourself up about that wonrsquot change the situation and it may actually make you feel worse due to the stress it causes
Mother yourself If you had a child with an illness like GP and he or she felt sick or upset would you berate them No Treat yourself like yoursquod treat that child be kind patient comforting and nurturing
Watch your words Describing yourself as a ldquosuffererrdquo of gastroparesis referring to the condition as ldquoincurablerdquo or saying that it has ldquostolenrdquo something from you only adds to your internal stress Those messages leave you feeling as if you have no control over whatrsquos happening in your life But we always have some control over our symptoms and our experience with gastroparesis -- even if itrsquos only choosing to use words that donrsquot trigger our stress response and further impair digestion
Get rid of blame shame and guilt As Dr Lissa Rankin says ldquoTherersquos no place for blame shame or guilt on a healing journeyrdquo Taking care of yourself now will allow you to better take care of others in the future
Surround yourself with supportive uplifting people and messages Ditch the ldquosupport groupsrdquo that are really ldquocompetitive sufferingrdquo groups Donrsquot spend all of your time on the message boards which are skewed toward worst-case scenarios (the people who have gotten better or are living well arenrsquot on the message boardshellip theyrsquore out living life) These things exacerbate fears worries and a sense of powerlessnesshellip all stressful emotions Instead focus on things that make you feel hopeful encouraged joyful or playful
TIPS TO REDUCE GP-RELATED INTERNAL STRESS
PA GE 1 9
GP-FRIENDLY WAYS TO UNWIND
Ultimately as yoursquove heard in this summit the best way to ldquoreduce stressrdquo is to change your relationship to your thoughts As you practice that here are some of my favorite ways to help relax body and mind Learn to tap EFT also known as tapping is an easy-to-learn technique that combines acupressure and
affirmations It can be an effective way to address specific physical and emotional stressors You can learn more at TappingSolutioncom
Practice yoga Yoga combines breath work and physical postures to relax the mind and body There are a number of DVDs that can be used at home if you cannot attend in-person class There are also subscription-based websites like YogaGlocom which provide high-quality classes from a variety of instructors for a monthly fee
Get moving Physical activity allows the body to ldquouserdquo up the stress hormones that are created as part of the ldquofight or flightrdquo response thus reducing the impact of chronic stress Any kind of movement will do ndash biking swimming a brisk walk or even just dancing around your house
Color Adult coloring is a new trend and for good reason Expressing your creativity can help to lower stress and promote relaxation Yoursquoll find an assortment of adult coloring books on Amazon
Craft knit scrapbook or crochet These activities can be especially helpful for those who struggle with ldquostress eatingrdquo as they keep your hands busy and allow your mind to relax
PA GE 2 0
MORE GP-FRIENDLY WAYS TO UNWIND
Play music or listen to music Whatever kind makes you feel happy and calm
Get a massage Massage has been found to lower cortisol levels and balance the nervous system It doesnrsquot have to be from a professional Just ask a partner to rub your back shoulders or feet
Play with an animal If you donrsquot have a pet offer to walk a neighborrsquos dog or pet-sit for a friend while theyrsquore out of town
Garden The combination of mild physical activity being in nature and absorbing vitamin D is good for GP management overall health and stress reduction Try growing GP-friendly fruits and veggies
Keep a gratitude journal Studies have found that one of the best ways to increase feelings of contentment regardless of your situation or circumstances is to focus on gratitude
Cuddle Physical touch from loved ones calms the nervous system Hug a friend snuggle your child or hold hands with your significant other
Meditate Sit quietly When thoughts pop into your head just let them drift on by Focus on your breath a word or a mantra that resonates with you If you find yourself unable to meditate on your own try a guided meditation such as those from the Chopra Center or try an app like Headspace
PA GE 2 1
EVEN MORE GP-FRIENDLY WAYS TO UNWIND
Pray Feeling connected to something greater than ourselves can calm our fears
Take a slow deep breath Repeat
Take a warm bath Add 1-2 cups of Epsom salts and 6-10 drops of lavender essential oil to help relax body and mind
Take a walk Fresh air and physical activity can help to calm a racing mind If you walk with people who make you feel happy calm and supportedhellip even better
Read a book Sometimes escaping to fantasy land is just what our stressed out minds need If you find yourself worrying as you try to sleep read a few pages of a good novel before bed
Call a friend This can help get your mind off your worries or allow you to brainstorm solutions to your challenges Either way yoursquoll likely feel better afterward (Be careful to avoid simply ruminating on your worries though)
Laugh Watch a funny movie TV show or YouTube video Laughter reduces cortisol levels and releases pain-relieving chemicals in the body
Volunteer Whether itrsquos at a soup kitchen childrenrsquos hospital or animal shelter giving your time to help others in need can enhance your sense of purpose cultivate gratitude and foster a sense of connection
PA GE 2 2
If yoursquod like to receive updates about future events as well as
information about gastroparesis and the other topics addressed
today please join the Living WELL mailing list by clicking here
THANK YOU FOR ATTENDING
GP-FRIENDLY WAYS TO UNWIND
Ultimately as yoursquove heard in this summit the best way to ldquoreduce stressrdquo is to change your relationship to your thoughts As you practice that here are some of my favorite ways to help relax body and mind Learn to tap EFT also known as tapping is an easy-to-learn technique that combines acupressure and
affirmations It can be an effective way to address specific physical and emotional stressors You can learn more at TappingSolutioncom
Practice yoga Yoga combines breath work and physical postures to relax the mind and body There are a number of DVDs that can be used at home if you cannot attend in-person class There are also subscription-based websites like YogaGlocom which provide high-quality classes from a variety of instructors for a monthly fee
Get moving Physical activity allows the body to ldquouserdquo up the stress hormones that are created as part of the ldquofight or flightrdquo response thus reducing the impact of chronic stress Any kind of movement will do ndash biking swimming a brisk walk or even just dancing around your house
Color Adult coloring is a new trend and for good reason Expressing your creativity can help to lower stress and promote relaxation Yoursquoll find an assortment of adult coloring books on Amazon
Craft knit scrapbook or crochet These activities can be especially helpful for those who struggle with ldquostress eatingrdquo as they keep your hands busy and allow your mind to relax
PA GE 2 0
MORE GP-FRIENDLY WAYS TO UNWIND
Play music or listen to music Whatever kind makes you feel happy and calm
Get a massage Massage has been found to lower cortisol levels and balance the nervous system It doesnrsquot have to be from a professional Just ask a partner to rub your back shoulders or feet
Play with an animal If you donrsquot have a pet offer to walk a neighborrsquos dog or pet-sit for a friend while theyrsquore out of town
Garden The combination of mild physical activity being in nature and absorbing vitamin D is good for GP management overall health and stress reduction Try growing GP-friendly fruits and veggies
Keep a gratitude journal Studies have found that one of the best ways to increase feelings of contentment regardless of your situation or circumstances is to focus on gratitude
Cuddle Physical touch from loved ones calms the nervous system Hug a friend snuggle your child or hold hands with your significant other
Meditate Sit quietly When thoughts pop into your head just let them drift on by Focus on your breath a word or a mantra that resonates with you If you find yourself unable to meditate on your own try a guided meditation such as those from the Chopra Center or try an app like Headspace
PA GE 2 1
EVEN MORE GP-FRIENDLY WAYS TO UNWIND
Pray Feeling connected to something greater than ourselves can calm our fears
Take a slow deep breath Repeat
Take a warm bath Add 1-2 cups of Epsom salts and 6-10 drops of lavender essential oil to help relax body and mind
Take a walk Fresh air and physical activity can help to calm a racing mind If you walk with people who make you feel happy calm and supportedhellip even better
Read a book Sometimes escaping to fantasy land is just what our stressed out minds need If you find yourself worrying as you try to sleep read a few pages of a good novel before bed
Call a friend This can help get your mind off your worries or allow you to brainstorm solutions to your challenges Either way yoursquoll likely feel better afterward (Be careful to avoid simply ruminating on your worries though)
Laugh Watch a funny movie TV show or YouTube video Laughter reduces cortisol levels and releases pain-relieving chemicals in the body
Volunteer Whether itrsquos at a soup kitchen childrenrsquos hospital or animal shelter giving your time to help others in need can enhance your sense of purpose cultivate gratitude and foster a sense of connection
PA GE 2 2
If yoursquod like to receive updates about future events as well as
information about gastroparesis and the other topics addressed
today please join the Living WELL mailing list by clicking here
THANK YOU FOR ATTENDING
MORE GP-FRIENDLY WAYS TO UNWIND
Play music or listen to music Whatever kind makes you feel happy and calm
Get a massage Massage has been found to lower cortisol levels and balance the nervous system It doesnrsquot have to be from a professional Just ask a partner to rub your back shoulders or feet
Play with an animal If you donrsquot have a pet offer to walk a neighborrsquos dog or pet-sit for a friend while theyrsquore out of town
Garden The combination of mild physical activity being in nature and absorbing vitamin D is good for GP management overall health and stress reduction Try growing GP-friendly fruits and veggies
Keep a gratitude journal Studies have found that one of the best ways to increase feelings of contentment regardless of your situation or circumstances is to focus on gratitude
Cuddle Physical touch from loved ones calms the nervous system Hug a friend snuggle your child or hold hands with your significant other
Meditate Sit quietly When thoughts pop into your head just let them drift on by Focus on your breath a word or a mantra that resonates with you If you find yourself unable to meditate on your own try a guided meditation such as those from the Chopra Center or try an app like Headspace
PA GE 2 1
EVEN MORE GP-FRIENDLY WAYS TO UNWIND
Pray Feeling connected to something greater than ourselves can calm our fears
Take a slow deep breath Repeat
Take a warm bath Add 1-2 cups of Epsom salts and 6-10 drops of lavender essential oil to help relax body and mind
Take a walk Fresh air and physical activity can help to calm a racing mind If you walk with people who make you feel happy calm and supportedhellip even better
Read a book Sometimes escaping to fantasy land is just what our stressed out minds need If you find yourself worrying as you try to sleep read a few pages of a good novel before bed
Call a friend This can help get your mind off your worries or allow you to brainstorm solutions to your challenges Either way yoursquoll likely feel better afterward (Be careful to avoid simply ruminating on your worries though)
Laugh Watch a funny movie TV show or YouTube video Laughter reduces cortisol levels and releases pain-relieving chemicals in the body
Volunteer Whether itrsquos at a soup kitchen childrenrsquos hospital or animal shelter giving your time to help others in need can enhance your sense of purpose cultivate gratitude and foster a sense of connection
PA GE 2 2
If yoursquod like to receive updates about future events as well as
information about gastroparesis and the other topics addressed
today please join the Living WELL mailing list by clicking here
THANK YOU FOR ATTENDING
EVEN MORE GP-FRIENDLY WAYS TO UNWIND
Pray Feeling connected to something greater than ourselves can calm our fears
Take a slow deep breath Repeat
Take a warm bath Add 1-2 cups of Epsom salts and 6-10 drops of lavender essential oil to help relax body and mind
Take a walk Fresh air and physical activity can help to calm a racing mind If you walk with people who make you feel happy calm and supportedhellip even better
Read a book Sometimes escaping to fantasy land is just what our stressed out minds need If you find yourself worrying as you try to sleep read a few pages of a good novel before bed
Call a friend This can help get your mind off your worries or allow you to brainstorm solutions to your challenges Either way yoursquoll likely feel better afterward (Be careful to avoid simply ruminating on your worries though)
Laugh Watch a funny movie TV show or YouTube video Laughter reduces cortisol levels and releases pain-relieving chemicals in the body
Volunteer Whether itrsquos at a soup kitchen childrenrsquos hospital or animal shelter giving your time to help others in need can enhance your sense of purpose cultivate gratitude and foster a sense of connection
PA GE 2 2
If yoursquod like to receive updates about future events as well as
information about gastroparesis and the other topics addressed
today please join the Living WELL mailing list by clicking here
THANK YOU FOR ATTENDING
If yoursquod like to receive updates about future events as well as
information about gastroparesis and the other topics addressed
today please join the Living WELL mailing list by clicking here
THANK YOU FOR ATTENDING
