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When you consume them, you assimilate some of their ability to withstand stress. No matter what your emotional condition is, following the lighthouse will help you arrive safely in the present moment. Welcome this moment when you can apply the brakes, take a deep breath, and gather yourself at this landmark before proceeding anew. Feel each in-breath calm your body and mind and each out-breath release any tension or thoughts you are holding. Rapidly inhale and exhale up to 10 times through your nose, short and fast. Keep the in- and out-breaths equal in strength and length. Afterward, take one deep breath in, rest your chin on your chest, and hold. Then raise your head and exhale. This stimulating breath will raise vital energy and increase alertness. You can stand unmindfully in line at the fast-food restaurant or you can be meditating--focusing on your breathing and your whole-body presence. Whenever you have your attention on the here and now, perceiving your inner and outer reality without judging it, you are meditating. In this way, the victim sees the abuser in a better light than they should or manage to blame themselves for the abuse. The more signs you exhibit, the more likely it is that you are suffering from some level NAS and so the more you need to seek out a good therapist who is trained to deal with the aftermath of narcissistic abuse syndrome. In the next article, we'll take a closer look at the dynamics of narcissistic abuse and narcissistic abuse syndrome in families. Some mental disorders are the direct result of our upbringing. Things like sociopathy, borderline personality disorder, and narcissistic personality disorder, all have their roots in childhood abuse and neglect, and they all have lasting repercussions long into adulthood. Sometimes, these issues are caught early, by particularly aware parents or teachers, other times, no one notices because no one knows what to look for. Daisy is an attractive, thirty-four-year-old woman, with a good job, a nice apartment, and an active social life. She's lost weight since college, but still doesn't exercise much, and it shows, but not really enough for anyone to call her fat. She also lives in the same town as her recently widowed mother and sees her on weekends to help with errands and small chores around her childhood home.

When Daisy goes over, she sees the athletic trophies won by her older sister, Ellen, who is now married and living across the country. The scientific term for this quality is hormesis, which means a generally favorable response to stressors. Unfortunately, foods grown with fertilizers and pesticides don't have that same quality. So go organic--and add as many vegetables to your diet as you can. I promise you will feel the difference within a month or two, if not sooner. All three of these items help direct estrogen metabolism down the correct pathway in the liver, which, as we have seen, contributes greatly to hormonal health by promoting breast health, decreasing your risk of female cancers, and reducing the symptoms of fibroids and endometriosis. This is one of those areas where you might hear different experts offering different kinds of advice. Some people counsel eating every three hours, while others say every four to six. You might hear the suggestion to eat three meals plus two snacks or to eat five to six small meals a day. This is one of those areas that, in my opinion, is completely individual. Some people only need to eat three meals a day and don't seem to show any ill effects from eating slightly larger meals and no snacks. Practicing spacious breathing allows you to observe deep-rooted patterns of tension in various postures and movements of your body, patterns that inhibit the sensation of energy and movement. You may lie down, sit, or be standing for this exercise. Let your belly soften and expand as you inhale through your nose, breathing in deeply all the way from your belly up through your chest. Feel your breath expanding your belly, solar plexus, and chest. Slowly release your breath through your nose, expelling as much air as you comfortably can. Develop a natural rhythm without forcing it. Systematic rhythmic breathing done at your own pace oxygenates and cleanses your mind and body. On a rainy day, find a sheltered place outside or sit inside by an open window. Look at the rain falling down from the sky.

Appreciate how important it is to have rain. In fact, an entire articlecase is devoted to Ellen memorabilia, from the child articleants Ellen won to her track and field days in college. Mom had been a track and field coach and loved basking in the victories of her team, speaking at the awards ceremonies, and even being interviewed by the local newspaper. So, she bankrolled all of these activities for Ellen and saw her daughter's achievements as her own. Ellen loved the spotlight that her mother provided and over time started to do things to ensure that she kept it. She began to bully Daisy in ways that were both subtle and overt. She would make nasty comments about Daisy's hair or clothes or would call her ugly, stupid, or fat, even though Daisy was none of these. She would break Daisy's toys and purposely took the heads off of her own Barbie dolls to prevent Daisy from playing with them. When Daisy would complain about her sister, her mother would not believe her. Instead, she complained that Daisy was not more like Ellen. That was the problem as far as Daisy's mother was concerned, that Daisy wasn't like Ellen. Listen to your body and do what works for you, which is always a good idea in any event. Your symptoms are evidence that you need a steady supply of protein throughout the day to support your energy, mood, and focus. Whatever your ultimate decision, you will surely benefit from eating within an hour of waking up--ideally, within half an hour. If you aren't hungry first thing in the morning, consider a breakfast smoothie containing high-quality protein and some healthy fat in the form of flaxseed or chia seeds. It's also important that each time you eat, you include some protein. Having just a piece of fruit, some carrots, or a plain salad will challenge your insulin and trigger your stress hormones. We're all under so much stress these days that I see more people than ever with blood sugar dysregulation. We all need protein! Adding protein to your snacks helps balance your blood sugar and your insulin, feed your brain, and keep you feeling calm.

Including some healthy fats each time you eat will also help with insulin balance and hormone building. Close your eyes and breathe deeply three times. Become present with the natural sounds of the water on objects like leaves, roads, and structures. Focus on the sounds. Alternatively, you can focus on the smells. Breathe in and out, calming the body and mind, for as long as you comfortably can, 5-20 minutes. Take away your opinions and what is left? Take away your opinion of your condition and situation and your mind is clear like space--and you will hear clearly. Aim to be constructive, positive, empathetic. Give support and encouragement. Be open and sensitive to what others are experiencing and you will truly hear them. Daisy was not interested in the articleants growing up, nor was she particularly interested in track and field sports, preferring martial arts and photography. She wanted to study aikido and learn to take astronomical photographs, but Mom had no interest in photography and felt that the martial arts would make Daisy too violent. So, seeing no value in either, she refused to support Daisy but did offer to pay if she wanted to become a runner like her sister. With her own dreams dying on the vine and her father defending her mother's decisions, Daisy turned her attention to two things her mother did not control: School and food. She excelled in high school, joining what academic clubs and activities she could to keep her out of the house as much as possible and eschewing sports entirely. She also put on some weight, much to the dismay of her mother and the amusement of her sister. After that, she enrolled at a good state university, put on the traditional Freshman 10 and gained another thirty pounds before she was done. She also worked hard in her classes, making the Dean's list and graduating Summa Cum Laude with a degree in finance. While her grades and academic honors brought some praise from her father, Daisy's mother and sister responded just enough to look good to the people around her, but never showed the interest or pride that Ellen's exploits running sprints and relays garnered.

As for Daisy's weight, her mother would call her chunky and a pudge-pot while holding up Ellen's athletic physique as some gold standard of appearance. Like many people, Chantelle found it challenging at first to alter her mealtime rhythm. She was used to eating only three times a day, and she considered it good for weight loss to skip a meal if she could. Our bodies evolved so they could stretch resources when food was scarce, which is why much of our physiology is designed to conserve body fat. Missing or even delaying a meal cues your body to slow down your metabolism, especially if you do so frequently. You also stress your system, which raises your levels of cortisol; and cortisol, in turn, cues your body to retain fat. If, like Chantelle, you find it difficult to create a new eating rhythm for yourself, I urge you to follow my 28-day diet plan, even for a single week. Give yourself a few days to follow a regime of small, frequent meals and allow your body to get used to this new approach to food. You are likely to discover both that you feel more energized and that you're losing weight. Food and Your Genes Stand up, feet hip-width apart. Then breathe into any part of your body that is tense or stressed, visualizing a stream of light massaging away the tension. Each breath will be like fingers massaging away the tension and stress. We need to loosen our armor, breathe a little more freely. Continue this exercise for each part of your body until you feel totally loose and free. Breathe in and say to yourself, What I have is enough. Breathe out and say, What I am is enough. Breathe in and say, What I do is enough. Breathe out and say, What I have achieved is enough.