Chronic Stress is the result of prolonged engagement of the Sympathetic Nervous System, a branch of the Autonomic Nervous system often referred to as the Fight or Flight Nervous System.  All living organisms can tolerate short term stress and in many ways acute stress can be beneficial to growth and evolution, but when we turn on stress and can't turn it off, we begin to push the genetic buttons that cause disease!  
 
Heart Rate Variability Biofeedback (HRVB) is a foundational component of Transformation Coaching’s offerings where individuals are coached in self-regulating breathing techniques while being monitored by a Heart Rate Variability (HRV) monitor.  The individual is then provided with a Coherence score which is a numeric output they can track and see improvement in over time.  Coherence is a measure of autonomic balance, harmony, or order.  When we are in a state of stress, we are Incoherent and as a result would see a lower Coherence score.  
 
A meta-analysis of 881 studies was published in the International Journal of Environmental Research and Public Health in March of 2021.  The analysis concluded "This systematic review shows significant improvement of the non-invasive HRVB training in stress related disorders like PTSD, depression, and panic disorder..."
 
According to the Stress in America Survey 2022…

• 81% of Americans who participated in the poll were stressed out due to Supply Chain issues.
• 87% Americans are stressed due to the rising inflation in the country, up from 59% in August 2021 and 58% in June 2021.
• 80% Americans are tensed and stressed about possible Russian cyberattacks or nuclear threats to the US.
• 69% Americans fear that a World War III could break out and we are in the genesis phase of it.
• 65% of Americans responded that they were stressed about money and the economy.

Pharmaceutical treatments of similar disorders (PTSD, depression, etc) come with a whole list of health side effects, but the side effects of HRVB are the heart quality emotions such as appreciation, care and even love!  Individuals who practice self-regulation become more communicative, more collaborative, and more creative because when you are in stress it is not at time to focus on communication, collaboration, or creativity.  It is a time to Run, Fight or Hide!
 
Developing the skill of creating and sustaining a state of Coherence by using proven techniques and HRVB is an accessible way to reduce stress and the risk of stress related disease and disorders.  
 
Interested in learning more? Contact Ken Scott.

Kennith James Scott
Transformation Coaching
231-392-5813
[email protected]
TransformationCoachingLLC.com

The specificity and rigidity of new year's resolutions can make it challenging to maintain them. While the desire to set your resolution comes from an intentional place, the loftiness and significant lifestyle change a resolution requires can be overwhelming. 

According to a study by the University of Scranton, New Year's resolutions are about self-improvement (living healthier 23% of people, getting happy 21%, losing weight 20%, exercising 7%, stopping smoking 5%, reducing drinking 2%). In addition, people resolve to meet career or job goals (16%) and improve their relationships (11%).
Despite their big plans, only 8% of people will achieve their New Year's resolutions. 

To avoid a feeling of "failing: on your New Year New Me Resolution, here are some suggestions for a different way to embrace a new year. 

• Set an intention for 2023. For example, choose one word you will focus on living true to for the entire year. With your attention on improving yourself toward that one word all year, you might be surprised at how many good changes you make. 
• Take things day by day. Instead of one huge goal for 2023, set small tiny, specific daily goals. Breaking them down into SMART Goals (Specific, Measurable, Achievable, Relevant, and Time-Bound.) will help make significant changes more attainable. 
• Make a 2023 bucket list. Take time to reflect on the experiences you want to have in 2023. Write time all down and leave space to check or cross them out when you accomplish something on your list. Make sure to keep this list out in the open, so you remember all the awesome things you want to do, and it will serve as a reminder that you need to make them happen. 

Suppose you keep a new year's resolution. All the power to you! You're part of the 8%. But if you're like most individuals and cannot stick to your lofty vision of 2023, the above ideas can help you re-focus and continue to work toward what's important to you. 

Whatever you do, please know you have the power in your palms to live your best life. You have to discover what works for your unique body, mind, and soul and then pursue it. 

A quote for this new year: "Small daily improvements are the key to staggering long-term results." - Unknown 

Wishing you a bright, beautiful, and blessed 2023!
-Kat