The UltraMind Solution (133 page)

Learn meditation.
Mindfulness meditation is a powerful, well-researched tool developed by Buddhists, but now practiced and used all over the world, thanks to the work of Jon Kabat Zinn, Ph.D., of the University of Massachusetts, in many hospitals and medical centers. Read his book
Wherever You Go, There You Are
to learn basic meditation techniques or attend a local class on meditation.

Pray, chant, dance, and celebrate.
All these are ancient tools for healing and all help you deeply relax. Just pull down the shades, turn on the music, and dance in your living room.

Practice tai qi quan or qi gong.
These are ancient, energy-balancing tools that can help restore your health and calm your nervous system.

Writing away stress.
Journaling is a well studied and powerful tool to help improve mood and become more intimate with yourself. Studies show how it boosts immunity and improves mood.
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Daily journaling for twenty minutes can be helpful.

You can also try this well-researched tool, which can create immediate benefits: Set aside twenty minutes four days a week to write in your journal. Write nonstop about the most upsetting or traumatic experience of your life. Don’t worry about spelling or grammar. Write about all your emotions and thoughts, as many details as you can remember, and any insights you have.

Be in nature.
A walk in the woods, or on the beach, a hike up a mountain, and watching a sunset all have soothing effects on us and help us push that pause button.

Listen to music.
Certain types of music have soothing effects on our nervous system. Listen to Bach, Chopin, Mozart, Pachelbel, and Vivaldi. Or to traditional types of music such as Benedictine monks chanting or Sanskrit chants.

Be artful.
Painting, drawing, sculpting, or participating in any of the arts engages our brains and minds, creating a soothing and calming effect.

Nutrients help regulate and control all the hormones and neurotransmitters involved in brain function and in the stress and relaxation responses. Stress can also quickly deplete the very nutrients needed for deep relaxation of the nervous system, including magnesium, the B vitamins, and vitamin C. These stress-reducing supplements are included in the basic recommendations for long-term supplements in Part III.

Herbs to Help You Adapt and Respond to Stress

Certain herbs help you adapt better to stress. If you want to add another dimension to your stress reduction program, try these herbal remedies alone or in combinations. You can reduce the overactivity and increase the resilience of the system by using adaptogenic (named that way because they may help you adapt to stress) or balancing herbs such as:

Asian Ginseng Root Extract (
Panax ginseng
)—standardized to 8 percent (16 mg) ginsenosides—200 mg twice a day

Rhodiola Root Extract (
Rhodiola rosea
)—standardized to 1 percent (0.5 mg) salidroside—100 mg twice a day

Siberian Ginseng (
Eleuthrococcus senticosus
)—root, standardized to contain 0.8 percent eleutherosides—250 mg twice a day

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In addition to the steps outlined in the six-week program and the keys, there are a few special considerations I would like to address before I close.