"STRESS, ANXIETY, AND INSOMNIA
What the drug companies won't tell you and your Doctor doesn't know."

By Dr. Michael Murray, N.D.

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CONTENTS

• Forward
• Acknowledgements and Preface


• Chapter 1 -What is Stress?

- Recognizing Stress,
- Understanding Stress,
- The General Adaptation Syndrome,
- Stress: A Healthy View,
- Can Stress be Measured?,
- Effective Stress Management


• Chapter 2 – Develop Positive Coping Strategies

- Chemical Dependencies,
- Seven Steps to a Stress-Busting Attitude,
- Calming the Mind and Body,
- Learning How to Breathe,
- Progressive,
- Relaxation


• Chapter 3 – Get a Good Night’s Sleep

- Sleep Deprivation in the United States,
- The Problem with Sleeping Pills,
- Improving Sleep Quality Naturally,
- Melatonin,
- 5-HTP,
- L-theanine,
- Valerian


• Chapter 4 – Stabilize Blood Sugar Levels

- Understanding Blood Sugar Control,
- What Does All This Biochemistry Have to Do with Stress?
- The Negative Effects of Excess Cortisol,
- Stabilizing Blood Sugar Levels is a Key to Stress Management,
- PGX is the Key,
- Eat to Support Blood Sugar Control


• Chapter 5 – Nourish Your Body and Brain

- Key Dietary Recommendations,
- Key Nutrients to Protect Against Stress


• Chapter 6 – Manage Your Life

- The Importance of Time Management,
- Stress and Relationships,
- Develop Health Habits,
- The Anti-Stress Benefits of Regular Exercise


• Chapter 7 – Use Natural Products

- Serotonin,
- Antidepressant drugs,
- Alternatives to SSRIs,
- 5-HTP,
- SAMe,
- Nutritional Products for Stress and Anxiety,
- L-theanine,
- PharmaGABA,
- Key Botanical Medicines for Stress,
- Ginseng,
- Rhodiola,
- Ashwagandha,
- Lavender

• Conclusions
• Appendices:

- Appendix A – The Stress Scale
- Appendix B – Frequently Asked Questions on PGX
- Appendix C – Glycemic Index, Carbohydrate Content, and Glycemic Load of Selected Foods
- Appendix D – The Optimal Health Food Pyramid

• References
• Back Page