Excerpt for Footprints: Faith, Wellness & Forging Ahead Through

Life’s Challenges
By Juanita Fletcher Cone MD MPH www.wholelifehealthcaresolutions.com

OPTIMAL EMOTIONAL HEALTH

“I have learned the secret of contentment in all situations” Philippians 4:12,

What are your secrets to contentment?

Scenario 1
Your doctor’s appointment for a physical examination begins sixty minutes late. The doctor spends
twelve minutes with you. Most of your concerns go unanswered. Your body’s alert system has
moved to a moderately high stress zone.

Scenario 2
You are the primary caregiver for your chronically ill mother. The stress of caring for her has taken its
toll on your health, work, and relationships. Your body’s alert system is in a high stress zone.

Scenario 3
You were just notified that your mammogram shows something “suspicious looking.” Biopsy is
recommended but no appointments are available for ten days. Sleepless nights start. Body alert goes
off. Ten days later, biopsy reveals breast cancer. Your body’s alert system is overwhelmed.

When emotional stress disrupts one’s physical and emotional well-being, depression, anger,
denial, worry, as well as physical illness may occur. In fact, emotional stress and physical illness are
interrelated and interdependent.
As an internal medicine specialist, I remind patients about the mind, body, and spirit connection.
And, regularly encourage professional counseling. I explain that the best health outcomes occur when
all parts (mind, body, and spirit) are being cared for and in balance, and I explain why this is important.
In response to threatening situations, the brain and nervous system release large quantities of
hormones and chemicals into the bloodstream. When this happens, the heart rate, blood pressure, blood
sugar, and respiratory rate increase. This allows more oxygen to be pumped into the bloodstream to
supply muscles with energy needed to respond to the threat.
Scientists and psychologists call this the “Flight, Fright, or Fight phenomenon.” 5 This is a God-
given protective mechanism. Its purpose is to provide human beings with super human physical or
emotional strength to handle unexpected threats. Once the threat has been resolved, the heart rate, blood
pressure, blood sugar, and respiratory rate return to a normal resting state.
This type of response was perfect in past centuries when a
threat from the environment or nature occurred (untamed animals, fires, flooding). As soon as the threat
is eliminated, then the blood pressure, blood sugar, and respiratory rate return to a normal resting rate.
 While these situations occur today, they are less frequent but exciting to read about. For example:
In 2012, a TV news anchor reported how a 22-year-old woman mounts superhero strength to lift a car
off her father, who was pinned underneath while trying to fix a blown tire. Ordinarily, there is no way
for a female (or male) to lift a car. But, the “Flight, Fright, or Fight phenomenon” produces super
human strength. In another case report in 2006, in Ivujivik, Quebec, a mother sees a polar bear
advancing toward her son and another boy playing hockey. She tackles the bear while the boys run for
help. While she did suffer some wounds, she was able to spar with the bear long enough until the bear
is shot and killed by a neighbor. In both instances, once the excitement levels off, the body’s hormone
levels, blood pressure, blood sugar, respiratory and heart rate return to normal.

In the same way that environmental threats cause the body to produce large amounts of hormones
to prepare for action, emotional stress can release these same hormones and chemicals into the
bloodstream. However, in this fast-paced time constraint society, with multiple stressors, there is the
potential for continuous release of hormones.
Because of the continuous release of hormones, the body’s alert system (Flight, Fright, or Fight
phenomenon) remains stimulated without a return to a normal state. As a result, unhealthy outcomes
are more likely to occur. This is because ongoing stimulation causes blood vessels to become inflamed.
Arteries get smaller causing high blood pressure. Plaque and cholesterol build up in blood vessels
increasing the risk of heart attacks and strokes. Other factors contributing to inflamed blood vessels
include unhealthy foods, uncontrolled blood sugars, sleep deprivation, physical inactivity, cigarette
smoking, Hookah use, and alcohol overuse.
To be sure, emotional stress is a natural part of life. It becomes unnatural when the body remains
in an aroused state. Building a storehouse of healthy habits is a prevention strategy that enhances
emotional health. These strategies help you feel good while at the same time keeps hormone levels
from becoming chronically over stimulated. Moreover, this storehouse of healthy habits builds
sustainability power. Now, your responses are filled with vigor, insight, skill, love, and respect for your
total well-being even when there are long waits in the doctor’s office, caregiver responsibilities, or
upon hearing challenging health news.

Here are 6 healthy habits to consider storing in your emotional bank to help keep stress
hormones normalized:
1. Meditation–This is a habit that helps to de-clutter the mind. It is a time to be still and quiet. One
of my patients shared with me how 10 minutes of meditation before bedtime helps her not only
sleep better but has given her a more forgiving attitude. Harvard Neuroscientist Sara Lazar,
Ph.D., is doing a lot of research around meditation and mindfulness. She has found that
meditation increases one’s quality of life. Regardless of symptoms one is facing, some persons
who meditate feel happier and their symptoms don’t bother them as much. However, she
emphasizes that persons with major mental diagnoses should meditate only under the supervision
of their physician.6

Here is my path to meditation:

• Turn off the computer, phones, iPad, TV and radio. Set a stop watch to how long you want to
meditate.
 • Sit upright in a comfortable chair. Place your hands on your lap with palms facing upward. Relax
and breathe naturally. Relax your legs and feet to your liking.
• Let go of your will, your agenda, your desire.
• Start slow. Sit still for two minutes. As you move along, increase the time spent in meditation.
• My goal is twenty minutes twice a day. Right now, I meditate twenty minutes each day.
• Sometimes I incorporate meditation tools by experts (Deepak Chopra and Oprah Winfrey).
• Most times, I select my own Mantra (usually spiritual words like God, Jesus, Yahweh). When
thoughts pop up in my head, I repeat my Mantra. It is amazing how “clutter thoughts” vanish.
• When the timer goes off, I am done, feel marvelous, and at peace.

2. Prayer–This habit helps most to strengthen one’s relationship with the Almighty Sovereign
God.

• Prayer changes “me.”

3. Reading and memorizing positive prayers, poems, or biblical passages is another meditation
technique. Memorizing does take time and patience! You can find any of these poems or prayers
by just using Google on the internet. Here are some of my favorites:
• If by Rudyard Kipling
• The Serenity Prayer by Reinhold Niebuhr
• 1 Corinthians Chapter 13 on Love
• A Fence (around the cliff) or An Ambulance Down in the Valley by Joseph Malins
• I’d Rather See a Sermon by Edgar A. Guest

4. Annual physical examination

• Check in with your personal care physician to ensure you are up-to-date with screenings for cancer,
immunizations (based on your age and risk factors).
• Check in with your dentist twice a year. Don’t forget that oral health is connected to your physical
health. Inflammation in the gums can lead to inflammation in blood vessels throughout the body.
• Check in with an eye specialist (optometrist or ophthalmologist). They can find glaucoma or changes
from diabetes. Both can cause blindness.

5. Annual mental examination

Consider checking in with a certified professional counselor, psychologist, or psychiatrist at least once
a year. Remember, we are body, mind, and spirit. It is challenging to maintain a healthy body when
the mind and spirit are not in alignment.

6. Exercise In addition to helping with weight management, regular exercise helps to lower heart rate,
blood pressure, respiratory rate, and blood sugar, all of which can reduce hormones that increase with
stress.