SHOW NOTES: stress management techniques

In this episode of Habits for Humans with Kim Flynn, we discuss how we are suffering from a national stress crisis. In this podcast, Dr Thomas Hemingway explains how an overactive sympathetic nervous system can cause us to feel on edge, anxious, and easily triggered. The good news is the negative effects from stress can be prevented by simply being proactive, and implementing a few simple stress management techniques.

Welcome to Habits for Humans, the show that explores how to program your brain to maximize your potential. The goal of this podcast is to teach you how to instill systems and habits to live a healthy, sustainable, deeply satisfying way of life.

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Kim Flynn is a best-selling author, podcaster, and serial entrepreneur who has built multiple businesses to 7 and 8 figures. She is the CEO of Card Salad, a health and wellness company that provides organizational products to live a healthy, sustainable, deeply satisfying way of life. Kim is a frequent guest expert in systems and habits on podcasts, television and radio shows.

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TRANSCRIPT

Kim Flynn: Hi, and welcome to habits for humans. The podcast that explores what makes people tick and how to program this brain of ours to do what we want it to do. I’m your host, Kim Flynn. And today I’m super excited. It’s actually kind of a miracle that we’re here. We had a I’m in Utah, our guest, Dr. Tom is having ways in Utah.

He was on the roof, uh, digging his satellite out of snow to be able to have internet. And I decided to have a fire in my office today. And of course smoked out the whole place. We’ve had audio issues, video issues. So this podcast was meant to happen. That’s all I can say. We’ve overcome a lot of hurdles to get here.

Um, I’m so excited to talk about a topic that is, uh, probably important to every person on the planet, especially coasts. Uh, post COVID post 2020 anyway, stress management techniques, how to optimize your stress and turn negative sympathetic stress into a positive growth or challenge response. So we’re going to go into a with Dr. Hemingway.

Uh, or Tom, do you go by Tom or Thomas? Let me know when you start talking. Um, we’re going to talk about what is sympathetic stress. First of all, because curious minds want to know we’re going to talk about stress management techniques and I love this. Uh, Dr. Thomas was talking about, uh, you get to choose the meaning. When you have stress, you get to choose the meaning. And, uh, we’re going to discuss the national stress crisis that’s happening right now. So lots of great topics. We have a giveaway for our listeners at the end, from both our sponsor and from Dr.

Thomas Hemingway. Um, but first a word from our sponsor. Habits for humans is brought to you by card salad, a health and wellness company that teaches you how to program your brain. Using systems and habits. So, you know how everyone wants to eat healthy, but it takes so damn long to meal plan every two week. Uh, so you end up eating freezer, pizza and chicken nuggets. Well, uh, what card’s salad did was create a product called eat well, it’s a done for you meal planning system. It’s kind of like blue apron.

Uh, or those meal delivery services minus the meal delivery, but you just sign up for a, um, a meal delivery service directly to your grocery store. And it’s about one 10th of the cost. So it comes with a menu board. You hang on your fridge, recipe cards, shopping lists and habit cards. Uh, to develop habits to last a lifetime.

Stay tuned till the end of this podcast for a free week of meal planning from card salad delivered to your inbox, and also stay tuned to the end for the free giveaway from Dr. Thomas Hemingway as well. So I’m excited to introduce Dr. Hemingway to you. He is a physician with two decades of experience in health and healing, and has learned how to get into the best health of your life at any age through natural means.

I love that about his message. And he is eager to share this with the world. He’s an avid surfer. He’s a father of six and he is a passionate health educator and enthusiastic with an exclamation mark. So welcome Dr. Thomas, the first thing we always start out with, which is ironically the. The topic today, which is what is your number one habit to manage your own mental wellness. So what do you do to practice, uh, the and manage the stress of daily life?

STRESS MANAGMENT TECHNIQUES

Thomas Hemingway: My, my secret weapon here with stress management techniques. I like to refer to not so much stress management management just seems like a. Has a little bit of a negative connotation. And I think all of us just want to be optimized. So, so the way that I optimize my stress is I leave some what I like to call gray space or white space in my life where.

You know, all of us have really busy schedules.

I do as well with my six children with my work as a physician, with my work as a health coach and all of those things.

And so I leave some space.

Uh, usually I occupied that space with movement, stress management techniques, some sort of exercise outdoors, which is what I like to refer to as the vitamin and for nature and my vitamin M for movement. So I like to get outside at least for.

20 minutes a day, and that’s not only. Movement exercise, but it’s also my kind of free thinking time where I don’t carry my cell phone. I have everything off as far as connections, I’m just out in nature and I’m thinking, and I’m.

You know, planning and I’m just refreshing and rejuvenating. So that’s kind of my one secret.

Weapon. When it comes to stress management techniques and optimization is having a little bit of white space in your life and you can do it at what you will if it’s.

Meditation if it’s exercise, if it’s movement.

whatever. But I think that white space is super important.

Kim Flynn: Awesome. Um, so talk to us about this national stress crisis and stress management techniques. What do you mean by

this

Thomas Hemingway: know.

Um, Kim, if you want me to, uh, you asked about the classic.

you know, stress response, what that. Sympathetic responses.

So, so yeah, now in the year 2022. Um, you know, we’ve had quite a heck of a last two years with COVID and stress has always been something that’s been super common. In fact, uh, you know, studies.

In the last decade prior to COVID.

Um,

quoted figures in the 80 to 85% range of all humans have some significant stress and need stress management techniques.

annually. So eight out of 10 of us were already having a significant stressful event. Those numbers are pre COVID numbers.

You know, that that study was actually in 2012.

And now the updated numbers are well into the 90 plus percent of us on an annual basis are facing some significant stress. And so the.

APA, which is the American psychological association has basically declared.

a national emergency on stress because it’s so prevalent. It’s so common It is significantly impacting.

not only our day-to-day life, but our health, our wellbeing, our gut health, our microbiome, all these things are affected by stress and.

we are in a super stressful time and need stress management techniques. And so this is a.

super pertinent topic for today. So I’m excited to share more.

Kim Flynn: So it let’s share it. Let’s jump into what is the sympathetic stress response and just dive in.

Thomas Hemingway: Yeah. So classically, you know, many of us have probably heard of this. This is where you have the fight or flight sympathetic nervous system response, which.

you know, was for millennia advantageous to us.

it would pump up our blood pressure, our heart rate, our heart would contract more forcefully. You know, getting the blood flowing to our important Oregon’s lath, our legs or arms or eyes with dilate, you know, we would sharpen our mental focus and this would all happen via. Things like cortisol and epinephrin and adrenaline, adrenaline, noradrenaline, and all these kind of.

Um, stress hormones, if you will. And this was something that if you are running from a lion or a predator was super advantageous, but what we’ve seen in the last couple of decades is that if you.

over activate this sympathetic nervous system with cortisol and epinephrin and adrenaline and noradrenaline, you actually have.

negative responses over the long-term and it can deteriorate your health in many, many ways. It’s not good to.

Have, you know, this activated all of the time.

Kim Flynn: What are some of those negative responses? Is this, um, like stuff we can’t see or is this like every day I can feel differently and in a negative way, because I’m having these, you know, cortisol epinephrin. Adrenaline running through me. Can you tell when you have that?

Thomas Hemingway: Yeah. So one is just what you said, some of the things that you can note in your own life, whether it be you feel kind of anxious or have kind of more nerves than normal, you’re kind of jittery or on edge, you might be.

Um, getting upset more easily getting triggered by something either in your own family, on social media or whatever. And because you have this kind of.

Heightened stress level.

with your classic.

you know, sympathetic nervous system. You can more easily be triggered is probably the best word for that by things that maybe in the past wouldn’t really trigger you. So having this activated all the time is not a good thing. You need stress management techniques.

Kim Flynn: So it’s almost like you’re drinking too much coffee, right? Like if you have more than three cups of coffee during the day for me, I’m pretty wired in it. You know, I’m two at 2:00 AM in the morning and wondering why I can’t sleep. And just, and that on edge feeling is that what’s wrong with social media these days? Are we just all on edge and have turned crazy?

Thomas Hemingway: Yeah, and it, and it, that’s absolutely true and they do it for a reason. Right. You’ve probably heard, you know, the classic, uh, In the, in the media, if it bleeds, it leads, you know, they want to have these sensational dramatic stories so that we all get hyped up and we’re paying attention, but it’s not good for our health or stress management techniques. And not only in the immediate sense, because we feel on edge and we feel activated and we feel triggered, but for a longterm stuff, like a decreases the functionality of, of, of our immune system, of our.

gut and our gut health.

that actually over time.

you know, will decrease our ability to respond to future stress. Some of you may have heard of something called adrenal fatigue, and that’s kinda this burned out, you know, um, system which responds to stress. But if we overuse it, it’s not going to respond appropriately when we need it. Um, if we do have to.

you know, have that in a positive way, running from uh, You know, running from not, not Elian per se, but if we, if we need that to be activated in it, our system is burned out because all day long, we’re just hyped up and having, you know, cortisol released. It won’t respond appropriately when we do need it. So adrenal fatigue is a real thing and this overactive stress is.

is commonplace nowadays.

Kim Flynn: So I have a friend, a good friend of mine who, um, traveled like crazy, like just traveled. Uh, most days of the year was always busy, was running events. And she said she actually went through. Um, just a wall. It was a hard wall and her body just shut down and her brain just shut down and it was like no more. You cannot push me anymore. Not even stress management techniques would have helped.

Do you see that? Is that a real thing or is she just a little bit bonkers, but I don’t think she’s bunkers at all.

Thomas Hemingway: No that’s that’s, absolutely a real thing. And, and in the last two years I’ve been seeing that much more commonly because we all are under such heightened stress. And so we can get kind of burned out with this.

Syndrome, if you will called adrenal fatigue and we can really hit the wall and it can affect us in those ways, like you say, you get kind of this brain fog, low energy, no energy but it also can affect your immune system. Certainly affects your ability to focus and thinking. And, you know, be able to be on point and on your game, so to speak, but yeah, you can hit that wall and that can happen from being burned out from this sort of overactive stress response. Absolutely.

Kim Flynn: Okay. So now we’ve talked about what it is and I so appreciate just cause you always hear oh, stress. Yeah. Yeah. And, and it’s hard to feel, I don’t know about you, but for me, I can’t feel that the background of my life has been heightened, tightened, tightened, but I’ve been through some incredibly stressful, uh, things the past couple years, probably the hardest years of my life, the past two years.

And, uh, it’s no wonder that things are affect me so much more than they normally would. It’s. It’s no wonder. That, uh, things my husband said says like just crawled under my skin in a way that I wouldn’t. I have two years ago, you know, And so that’s really, really helpful. So what do you recommend in stress management techniques? So now that we know what the problem is, and we can kind of feel that a heightened sense of having too much coffee in the back of our, of our brains.

What can we do? What’s the solution.

Thomas Hemingway: Yeah. And you know, that’s so true.

And the beauty of it is the solution is actually pretty simple and it is.

based on scientific data. You know, this isn’t that fru fru kind of one of these intangible hard to, you know,

appreciate things. This is actually very real. It’s been well studied.

And what it is is that it is.

our response.

or how we view stress in our life. What meaning we give it?

that at the end of the day, determines the outcome. There was a super important study and I’ll just share it super brief. In 2012, they studied over 185,000 people.

And they found that 80 plus percent of them were having significant stressful events, but. Only the subset of people who had stress. And gave it a negative meaning. In other words, those that believed that that stress they were having was actually bad for them. Only that group was having the significant health consequences.

in fact, they had a 43%.

increased mortality rate.

but if they took another group that also rated their stress as high, they had mild, moderate and high another group that had the same high stress levels, but they did not believe. That this dress was dangerous or harmful to their health or had any negative effects. They. I viewed it as something that pushed them that helped them to achieve more, to do more, to be more, those people that did not have the negative meaning.

uh, to that high stress in their life. That was actually protective, even though they were having a high level of stress, they had no decrease in wa or no increase. They didn’t need stress management techniques.

I should say in mortality and actually had a decrease.

in mortality despite having more stress.

Then to.

The other groups. And so it was the meaning that they attached to this stress that at the end of the day made the difference.

And so we.

get to change or we get to decide what that meaning is. And if you’ll allow me, I’d like to share just a quick example of something that in my life.

Um, was always, you know, traditionally a very stressful event, you know, as a physician going through college and medical school and having giant, you know, exams on a regular basis, you know, those were usually viewed as stressful, you know, typical stress that needed stress management techniques. And what I decided to do this was before I even understood the physiology of why this work, but I changed the nature of it in my mind.

And I decided that, you know what. It doesn’t matter if I view this as positive or negative, I got to take the darn test whether or not I want to, I’m going to take it. And so why not?

Decide that I’m going to look at this as a challenge. And I’m going to like set the record at getting, you know, a hundred percent on this exam or whatever it was. It was going to be a game to me. And I was going to use that.

sort of to push me.

As, as it would, you know, to be able to achieve and to do my best possible result on this exam. And I, I would actually sit there this was actually something that I would commonly do before I would start my test. I would just kinda close my eyes for a second and just envision.

you know, I’m going to just crush this exam. I’m going to get a hundred percent. I’m going to get the highest score that’s ever happened. And I would actually smile in my mind and just kind of be excited about it.

and I would kind of. laugh about it.

And then I would go and take the test and this strategy, even though I didn’t understand the physiology of this was before it had even been studied in a detailed fashion.

This actually propelled me to do very, very well in medical school. And it was just because in my mind, I decided that I was going to view this as a positive.

challenge instead of that anxiety provoking, oh my gosh, this stressful, you know, final exam. I use that as a challenge and as a growth response, rather than that typical sympathetic stress.

response.

So it’s all in the way that you look at it and you get to decide how you’re going to give meaning to that. So it’s amazing.

you know, what’s so cool. Is that, um, you know, not only does the data kind of back this, but, I want to just briefly share a recent study from Yale, looked at this as well. And they were looking at things that either increased longevity or decreased it and.

In the classic, you know, medical teaching, let’s say your physician tells you, you know, don’t smoke.

you know, try to get your blood pressure under control, watch your cholesterol, these kinds of things, all of those interventions and stress management techniques.

So to speak only added about four years to the average person. Person’s life,

but there was something.

That added 7.5 years And all of that was, was just having.

a positive

outlook.

On the future. And I know right now,

We’re sort of just coming out of this pandemic and you know, it’s been hell fire and brimstone for a lot of people. And, and so that’s been hard, but if you just view. Your own.

Future as something to look forward to, it’s going to be amazing. I can’t wait for the future It’s so exciting. I’m going to be able to spend time with my kids, grandkids, whatever it is, friends, family, and you’re just excited and positive. Just being positive about your own future are effective stress management techniques.

can literally add seven and a half years to your life, which was more than any of these classic medical interventions like quitting smoking or, or maintaining a good blood pressure.

And so that just aspect of having a positive outlook.

is just, it’s, it’s hard to beat. I mean, it has such significant positive consequences, not only on your lifespan, but your day to day.

I mean, we all know the negative Nellies out there, right? Like how happy are they? But if you’re positive and you’re hopeful,

it changes everything.

Kim Flynn: So interesting as a physician. Uh, to be saying, you know, This is more valuable than quitting smoking and all the smokers out there are like, yes, I knew it. I knew it. Dr. Hemingway said I could, I could keep smoking. But really like, uh, the, the connection between mind and body is so strong. And it really isn’t addressed at all in traditional Western medicine. Will you talk to us about that and how you kind of marry the two.

Thomas Hemingway: Yeah, so, so important. I’ve always been a strong advocate of sort of the whole picture, the whole experience, your body, your mind, your spirit, or your soul, because the magnitude of the effect that you can have upon not only your day-to-day health, but your future health and.

and happiness is significantly and directly proportional to how you view.

yourself and your future and, and, you know, The emotion that you bring up on that is extremely powerful. Everybody’s heard of the placebo effect, right? That it’s about 30%. You know, if you just believe that something will be helpful for you.

even if it’s just the so-called sugar pill, it’s going to be helpful for you or at least, you know, one third of the time.

And that’s actually better than a lot of medication out there that gets approved. That is not even that good. You know, and then if you add to that,

that you have this.

positive belief in your future, that you’re gonna, you know, just have this amazing future.

and not, not just, you know, one thing that I think we leave out oftentimes is that it’s not just these, I don’t mean to make this oversimplified to say, you just gotta be positive and.

And whatever, but but it’s actually beyond that. It’s actually the connection. And you said this word, but it wasn’t exactly in this context.

But the connection that we can have with people and the connection we can have with ourselves and what our true.

mission is, you know, the Japanese caught the icky guy, which is basically your purpose.

in life, your mission, what you’re out to do, what your, you know, how you’re going to benefit and impact the world in a positive way. And when you can do that and do that with connecting.

With humans, with people at even magnifies the response, the whole stress response that I talked about at the beginning with you.

know, Cortisol and the sympathetic nervous system, there’s actually sort of an anti stress hormone out there, if you will. And it’s called oxytocin.

and oxytocin is actually does almost everything the opposite of what adrenaline and cortisol does. It actually lowers the blood pressure. It calms the nerves. It makes you feel more connected. It makes you more hopeful and that can be triggered by having personal and human connection.

with people. You and I, and you can also.

Trigger it. With your pet, for example, just petting your favorite feline or canine friend can actually trigger that oxytocin, which is basically the anti-stress hormone. And so.

you know, in these days of the pandemic and everything, it’s been hard because some of that connection has been lost, but I’m so grateful that we do have like what we’re doing now, we have zoom and we have the internet and we can still connect with people in some way.

It may not be. Given given him a big hug in person, but maybe we’ll get back to that. And those kinds of connections. We’ll basically dispel and decrease all these negative effects of the classic stress response through this amazing hormone called oxytocin, which is, you know, encouraged by human connection.

Kim Flynn: I love that. Um, do you know of any studies that compare.

Uh, connection on zoom versus the connection in person. Cause I don’t know about you, but I feel a pretty huge difference. There’s just something about being with people in person. You can feel their energy, you can, I don’t know, look into their eyes just as different. Do you know of any studies about that?

Thomas Hemingway: So that’s, that’s only, you can imagine being started to be looked at and the preliminary stuff shows exactly what you would think that, that just being on zoom is not quite as good, but it’s actually better than most people would have anticipated being able to connect in person especially giving somebody a hug, you know, a real Ida I smile.

And that sort of thing is definitely more powerful than just being online, but actually.

I was surprised at how effective that even online communication with, you know, entities like zoom and others that are able to get us at least talking and sharing, you know, are pretty effective, not as good as.

being in person and giving the hug, but it’s actually not that far off and it’s still being looked at, but I think I just makes me so grateful that we do have this technology at such a weird time to be able to still.

have some ability to reach out and connect with friends and family via, via zoom or FaceTime or Google meets, whatever we use.

You know, it’s definitely better than nothing, but being back in person is the real deal. Absolutely.

Given a big hug. There’s no supplement

for that.

Kim Flynn: deal I agree. I agree. Alright, last question for you. I’m going to put you on the spot a little bit. Here’s the question. Uh, let’s say I’m a smoker, which I’m not, but let’s say I’m a smoker. And I love my smoke time. Every, you know, every hour I take a 10 minute break. I’ve got some great smoking friends. We go outside. We’re in nature. We soak up the sun.

Maybe there’s a pet dog out there. Lots of oxytocin. You guys get the idea, you get the idea. Do you say quit the habit. And leave all the other stuff behind, or do you say, keep the habit? What do you do?

Thomas Hemingway: That’s a great question. And as a physician and just a health advocate, I would always say to quit smoking, but the mechanism through which you can do that, you just have to.

You know, take those small steps. in. And this is what I like to call. You know, some people have coined it, the term tiny habits, a guy wrote a book on that, which was great. I like to just call it small and simple things that we can do that have great consequences and.

you know,

if you just decide in your mind, And that you will quit smoking. That’s the first step. It doesn’t have to be from.

today to tomorrow. Doesn’t have to be zero to 60, but if you make that effort, you know, the guy in the book.

that writes about tiny habits talks about flossing one tooth per day. You know what I mean? Like if you never floss philosophy and one tooth is better than flossing, zero teeth.

And still, if you smoke a pack a day, well, decreasing.

it by one cigarette every day, you’re going to get to zero fairly quickly, actually within a month, you know? And so, um, you first have to decide in your mind that it’s important to do, and then. Celebrate the small wins, you know, Hey, if you smoked one less cigarette today than you did yesterday.

You know, give yourself a big high five thumbs up.

hug, whatever it is. Because it’s still smoking. It’s still never going to be helpful. It’s great that you spend that time outside and getting your vitamin D and with your friends. And you may have to either encourage those friends to do the same thing with you, or pick a new group of friends that doesn’t smoke. Cause that’s always a challenge too, but I really believe that you can have it all.

You can do it all, but it doesn’t have to be from today to tomorrow. Take, take the small bites, the small wins, you know, the tiny habits, so to speak in those will over time, you know, be transformed into big, big. Big consequences and in a positive way, if you just approach it. You know, in a small and simple fashion, and then you reward yourself out along the way. So important.

Kim Flynn: That’s one of my favorite books about habits that you mentioned. There’s a lot of books out there on habits that is, if you’re going to read one book about habits, that’s the one to read. It’s called tiny habits. It says this book will change your life. It’s my BJ’s some something or other. Uh, but it is a great book and I highly recommend it.

Um, so as we wrap things up, I know you have some giveaways here. I know you’re going to be releasing a book when you talked to us about that. And, uh, also you have several natural health courses, which will be released. Uh, earlier this year, this is 2022 in case you’re listening But talk to us about those.

Thomas Hemingway: Yeah, it’s been, it’s been an amazing process in the last couple of years, I wrote a book called preventable. Because I, you know, seven out of 10 of the top leading causes of death are preventable and they’re preventable by simple.

Natural healthful holistic means we’re not talking about adding pharmaceuticals. These are just natural means to prevent seven out of 10 of the most common diseases. And it’s in simple ways. And I, and I articulate in the book the five basis. Uh, basis for this, which are simple steps that you and I can do, they’re achievable and you can prevent most of the illnesses out there in a natural way. So that’s the book it’s called preventable.

And it’ll be out very shortly here in 2022 to go along with that, I have, uh, several courses that both mirror the book, as well as, um, those five.

Simple, but yet powerful steps.

to achieve your optimal health.

I have a course on stress because that’s one of the pillars, how to optimize your stress on gut health on.

nutrition or diet, for example, on movement and exercise and I’m gut health. Those are the five pillars right there. And if you optimize those.

We’ll optimize your health and your life. So you can.

You can find those on my website, which is modern medicine movement.com. You can also on that website, join my free weekly newsletter and you’ll get all the updates as to availability of the book and the courses. And you can just follow me on Facebook, Dr.

Thomas Hemingway, or on Instagram, Aloha surf doc or modern medicine movement on Instagram. All of those places you can connect with me or my email is modern medicine movement podcast at Gmail dot.

Um, but the easiest way is just hop on over to my website, modern medicine, movement.com, and you can find those things. And I have my own podcast, not surprisingly entitled modern medicine movement. It’s on apple, Spotify, all the places. So you can follow me there and get the latest and greatest.

And sign up for that free newsletter. That’s that’s where the magic happens. It’s free. I don’t clutter your inbox it’s once a week. And it’s good high quality health information just for you.

And so for listeners here, I want you to know that you can jump on over there, sign up. I’m going to give a one of. My.

Uh, books away preventable.

to one of you guys that specifically mentions this podcast? habits for humans I’ll give away a book to you guys.

for free. And, um, I can’t wait to be able to share that with you.

Kim Flynn: Awesome. Generous offer there. All these, if you’re listening on a podcast station, Uh, all of these are in the show notes. All of, uh, Dr. Hemingway Hemingway’s links are all in the show notes everywhere. So you can find those as well. But I encourage you to go to modern medicine, movement.com and check out everything that he’s got going. So thank you so much for that.

As we wrap things up a reminder that the goal of this podcast is to just like what Dr. Hemingway said is to program your brain using a very small. It’s systems and habits into your daily life. It’s not about what you know, it’s about what you do. Starting one very small step at a time. We give away from our sponsor card salad. Go to habits for humans.com and sign up for a free seven day eat real foods challenge. This is your seven days of meal planning done for you.

Seven days of recipes done for your shopping list and habit cards, meal planning done for you for next week. Download it today and you’ll have next week all planned out. Ready to go. Thank you for joining us, Dr. Hemingway, and thanks for our listeners. This is habits for humans. The podcast that teaches you how to program your brain to maximize your potential.

Thank you also in advance for giving us a positive review. Thanks everyone. Have a good one.