| The powerful way to use biofeedback at | | | | Fahrenheit) (costs $.50 - $1.00), stress dots |
| home!Temperature Training - Home | | | | ( or stress card, or a biofeedback |
| BiofeedbackThe primitive survival mechanism | | | | temperature trainer (more expensive.) You |
| known as the "Fight/Flight" response is built | | | | usually begin by loosely taping the |
| in to every human. It responds to fear/danger | | | | thermister or simple thermometer to the |
| from everything from life threatening | | | | middle of one of your index fingers. Wait 1-2 |
| situations to the alarm going off in the | | | | minutes and determine the temperature of the |
| morning. Every human has a habitual response | | | | skin over the middle of this finger. It will |
| to stress that is either learned or | | | | range from 65 degrees to up to 97 degrees. (A |
| genetically implanted. In a real life or | | | | cool room will generally give lower |
| death situation almost all of this response | | | | readings.) By practicing: breathing |
| will be trigger by survival to help you to | | | | techniques, Autogenic Training, guided |
| fight off or flee this danger.Since awareness | | | | relaxations, visualizations, meditations, |
| is half the battle in controlling stress, you | | | | self-hypnosis, etc. you can learn to let go |
| must learn to be aware of how you respond to | | | | of stress and then raise your hand |
| stress. Remember, you have a unique response. | | | | temperature. Ideally, you would like to be |
| It may include:1. Increased heart rate. This | | | | able to warm your hands to 93-95+ degrees. |
| pumps blood around the body to get oxygen and | | | | This can take some time and practice, often |
| sugars to the cells that you will need to use | | | | 8-12 weeks. Usually, if you are practicing |
| to survive. Symptoms that can be associated | | | | 1-3 times per day, you will find increases in |
| with this stress response might include: | | | | hand temperatures within 4-6 weeks, |
| Rapid or irregular heartbeats2. Breathing | | | | occasionally sooner. In fact, many people |
| usually becomes more rapid. To get more | | | | find there hand temperature dropping in the |
| oxygen into the body. Symptoms that can be | | | | first few weeks. If this is happening, you |
| associated with this stress response might | | | | may be trying too hard to relax! This is not |
| include: hyperventilation and some forms of | | | | bad. It means you have good control, but just |
| asthma3. Stress hormones are released. | | | | not in the right direction. This can take |
| Adrenaline, also called epinephrine, is | | | | time and practice. You want to try |
| released by the adrenal glands. This hormone | | | | temperature training in a warmer room, in the |
| helps to maintain increased heart rates and | | | | beginning. Or you may want to warm your hands |
| will tell the liver to release stored sugar | | | | by placing them in warm water (remove |
| for energy to the body. Other stress hormones | | | | thermometer first,) holding them up to source |
| do other thing. Noradrenaline is associated | | | | of heat, or even in the sun light. This |
| with anger and will raise blood pressure for | | | | mechanical warming can assist you in learning |
| most people. Symptoms that can be associated | | | | to let go of constricted blood flow and so to |
| with this stress response might include: high | | | | be able to warm your hands mentally.After |
| blood pressure, panic or anxiety4. Blood | | | | mastering raising the hand temperature, |
| pressure can go up. Triggered by released | | | | consistently, to 93-95 degrees, you will want |
| stress hormones. Symptoms that can be | | | | to learn to warm your feet to 90 degrees. |
| associated with this stress response might | | | | This is usually more challenging, but will |
| include: high blood pressure5. Changes in | | | | usually be the key to lowering blood |
| blood flow/circulation. Blood is directed | | | | pressure, controlling panic/anxiety, |
| toward the brain and major muscles for | | | | preventing migraines, etc. |
| survival. Blood is directed away from surface | | | | |
| of skin in hands and feet (for survival a | | | | The key will be to tape the thermometer to |
| primitive response so you do not bleed to | | | | the ball of your foot, at the base of one of |
| death if you get cut running away or fighting | | | | your big toes. By practicing the relaxations |
| for your life.) Blood is directed away from | | | | and learning to let go of stress, you can get |
| digestive organ and reproductive organ | | | | your temperature to move up to about 90 |
| because for survival it becomes a low | | | | degrees. When you have mastered this and can |
| priority to digest food or keep the species | | | | get your feet to consistently warm to this |
| alive if you are threatened. Symptoms that | | | | level, you will see reduction of stress |
| can be associated with this stress response | | | | related symptoms. Warming the lower |
| might include: high blood pressure, cold | | | | extremities, though difficult, is very |
| hands and feet, upset stomach, migraine | | | | important to developing this process of |
| headaches, pre-ulcerous/ulcerous conditions, | | | | control. Using these skills regularly will |
| increased colitis, sometimes constipation, | | | | aid in prevention of the stress related |
| and 70% of sexual dysfunction in both men and | | | | symptoms.Like learning to ride a bicycle, you |
| women can be linked to this stress | | | | will never forget how do this new skill. You |
| response.It is this stress response that | | | | may get rusty and need practice, but your |
| Temperature Training Biofeedback is designed | | | | body will have a new, healthy skill, |
| to control.By learning to warm the | | | | forever!Remember everyone holds their tension |
| extremities, the hands and then the feet, you | | | | in one or more system. You need to identify |
| can learn the skills necessary to prevent or | | | | which systems respond when you get stressed |
| at least, minimize symptoms of stress that | | | | and then learn to release this physical |
| manifest, such as: | | | | tension. It takes time and motivated practice |
| | | | to learn to let go but the results in |
| | | | enhanced quality of life and increased |
| | | | productivity are worth the effort.Learn more |
| Stress caused or Situational High Blood | | | | about how temperature training fits into |
| Pressure | | | | programs to control symptoms such as: |
| | | | |
| | | | High Blood Pressure |
| | | | |
| Rapid or irregular heart rates | | | | Panic/Anxiety |
| | | | |
| | | | Digestive Disorders |
| | | | |
| Migraine Headaches | | | | at the Stress Education Center's website's |
| | | | Article pages: luck and good health!For |
| | | | information, audio stress management tapes, |
| | | | books, online stress management courses (a |
| Panic and Anxiety | | | | thermometer and audio tapes are included in |
| | | | the materials for this program), or coaching |
| | | | contact L. John Mason, Ph.D. through the |
| | | | Stress Education Center.Stress Education |
| Many Digestive symptoms | | | | Center (707) 795-2228 website: John Mason, |
| | | | Ph.D. is the author of the best selling |
| | | | "Guide to Stress Reduction." Since 1977, he |
| | | | has offered Executive Coaching and |
| Raynaud's Syndrome | | | | Training.Please visit the Stress Education |
| | | | Center's website at for articles, guide |
| | | | relaxation CD's, free ezine signup, and learn |
| | | | about the new telecourses that are |
| Many symptoms of Sexual Dysfunction | | | | available.If you are looking to promote your |
| including infertility, impotence, and lower | | | | training or coaching career, please |
| libido | | | | investigate the Professional Stress |
| | | | Management Training and Certification Program |
| How to use Home Temperature Training | | | | for a secondary source of income or as career |
| BiofeedbackYou can use a simple thermometer | | | | path. |
| (that registers from 60-100 degree | | | | |