1. From Surviving To Thriving:
Natural Alternatives For Stress Management
Dr. Janet McKenzie, ND
Summit Natural Health Centre

2. What Is Stress?
Life’s demands seems to heavy
Feel tense, anxious, heart beats too fast
Is it always bad?

3. What Is Stress?
Any factor – physical or emotional – that
threatens health
Requires response or change

4. How Do You Know You’re Stressed?
Tired, can’t sleep or sleep too much
Change in mood: worried, anxious,
depressed
Aches and pains
Digestive symptoms: heartburn,
indigestion, change in bowel or bladder
habits
Increased use of : cigarettes, alcohol,
coffee, comfort food

5. How Do You Know You’re
Stressed?
Signs of stress:
Change in vital signs: pulse, respirations,
blood pressure
Changes in blood/urine chemistry
Changes in stress hormones (cortisol,
adrenaline)
Usually, a report of symptoms (previous
slide) is enough for a diagnosis

6. What’s The Big Deal?
Stress makes us vulnerable to other
illnesses
Stress depresses the immune system
Stress elevates cortisol
Cortisol increases blood glucose
Cortisol increases fat deposits, especially on the
abdomen

7. What Should I Do About It?
Make stress management part of your everyday lifestyle.

8. What Is “Stress Management”?
Stress management is the use of specific
skills that help reduce the health impacts
of negative stress by invoking the
“relaxation response”
Some examples of stress management
techniques are deep breathing, the use of
mental imagery and progressive muscle
relaxation
Changes

9. What Should I Do About It?
Learn to recognize how stress affects you
Counter these effects with “stress-busters”

10. Stress-Busters
Simply your life by saying “No” more often
“Let go, and let God…”
Treat yourself
Exercise – your body AND your sense of
humour
Eat well, sleep well
Share your concerns

11. Stress-Busters
Seek help when overwhelmed
Learn to use relaxation techniques such
as mental imaging, Emotional Freedom
Technique (Tapping), progressive muscle
relaxation and diaphragmatic breathing

12. 4 Cycle Breathing
Breathe from your tummy
Breathe in to a slow count of 4
Hold for a slow count of 4
Breathe out for a slow count of 4
1 cycle = 4 deep breaths
Do 4 cycles per day

13. How Can Naturopathy Help?
Naturopathic medicine is a distinct system
of primary health care that addresses the
root cause of illness and promotes health
using natural therapies.
Naturopathic doctors are highly educated
primary care providers who integrate
standard diagnostic tests with a broad
range of natural therapies.
Naturopathic doctors work collaboratively
with you to ensure your needs are met by

14. Want To Learn More?
See our presentation “Treating The Whole Person”
Explore our website: www.summitnaturalhealth.ca
Email or call us with your questions
Arrange your free consultation