The Resource Gallery for the book.
If the book sent you here, you are in the right place. Every chart and worksheet it points to is on this page, listed by page number, so you can see it in color and print what you need.
Find your page number
Stress creates noise. These are the charts I use in the book to help you see the pattern underneath it.
How stress shows up
Stress rarely announces itself. It shows up in the body, the mood and the things we do. The full list is below.
Page 18
Chronic stress and inflammation
When stress stays switched on, cortisol and inflammation follow. This chart shows the systems the research links to long term stress.
Page 142
Happy brain chemicals
Dopamine, oxytocin, serotonin and endorphins, and the small everyday things that invite each one in.
Organ systems and emotion
Each organ system paired with a positive feeling to step into and the feeling you are leaving behind. See the full table.
How stress shows up
| On your body | On your mood | On your behavior |
|---|---|---|
| Headache | Anxiety | Overeating or undereating |
| Muscle tension or pain | Restlessness | Angry outbursts |
| Chest pain | Lack of motivation or focus | Drug or alcohol misuse |
| Fatigue | Feeling overwhelmed | Tobacco use |
| Change in sex drive | Irritability or anger | Social withdrawal |
| Stomach upset | Sadness or depression | Exercising less often |
| Sleep problems |
Chest pain always deserves a call to your doctor first. Do not assume it is stress.
Organ systems and emotion
| Organ system | Positive emotion: I feel | Negative emotion: I no longer feel |
|---|---|---|
| Gall Bladder | Humble | Proud |
| Lung | Cheerful | Depressed |
| Pineal | Communicative | Speechless |
| Thymus | Calm | Troubled |
| Heart | Secure | Insecure |
| Eye | Successful | Overwhelmed |
| Stomach | Reliable | Unreliable, Inferior |
| Ear | Supportive | Unsupportive, Uncooperative |
| Parotid, Spleen, Pituitary | Joyful | Unhappy |
| Urinary Bladder | Longsuffering, Assured | Futile |
| Pancreas | Approved, Unselfish | Rejected |
| Thyroid | Serving, Goodness | Humiliated, Shamed |
| Liver | Content | Distressed |
| Hypothalamus | Pleasant | Undesirable |
| Skin | Harmonious | Uneasy |
| Small Intestine | Appreciated | Unappreciated |
| Large Intestine | Mild | Exasperated |
| Reproductive | Assured, Steadfast | Worried |
| Kidney | Firm, Steadfast | At fault, In error |
| Adrenal, Parathyroid | Peaceful | Anxious |
| Blood | Willing | Unwilling |
| Nervous | Restful | Nervous |
| Lymph | Confident | Confused |
See it in your own numbers
In the 2006 Field Study at Bellingham Technical College, fifty students took each other's blood pressure before and after the One Minute Stress Release. You can do the same at home and record your numbers before and after on this chart. If at any time you feel overwhelmed, think of your Happy Place. It brings you back to your centered baseline.
Measurable Change blood pressure chart
Track your stress word, your baseline, your numbers after, and the change.
Take these home with you
Four worksheets from the book, for you and for the kids in your life. All four are in one printable PDF, free to download.
Overcoming Mind Traps
Catch the thought, then write the reframe beside it.
Identifying Stress
Prompts that help children name what sets off their stress.
Matching Feelings to Pictures
Children match each expression to the feeling behind it.
Measurable Change chart
A printable copy of the blood pressure chart above.
Twelve printable pages: Overcoming Mind Traps, Identifying Stress, Matching Feelings, and the Measurable Change chart.
See the process and share it with your kids
One Minute Stress Release demonstration (2008)
The original video demonstration that the book refers to.
Everyone Can: Be Happy
My children's book teaches kids a simple way to settle big feelings, so they can calm themselves when everyone is at their wits' end. Find the paperback on Amazon.
Stress and the gut talk to each other
Two notes I share alongside the book for readers who want to explore how the gut and the stress response influence each other.
Prebiotics, probiotics and postbiotics
What each one is and where it is found.
Clinical evidence summary
Published research links irritable bowel symptoms with stress, and some studies have looked at specific probiotic strains. If this is part of your picture, ask me in a session and talk with your own provider before changing anything you take.
Learn it with me, one on one
If you would like to learn the One Minute Stress Release in person and fit it to your own life, book an hour with me by Zoom.
Book a 60 minute session60 minutes by Zoom, $157