Stress Management 101

It is not the stressful situations and accidents of our lives that cause most of the harmful side effects of STRESS. It is our own reaction to those outside stressors that cause our grief. Our stress response is actually a survival tool, designed by nature to last only about 3-5 minutes. This immediate and powerful response of the body and emotions gives us the hormonal boost we need to either fight for our lives or run away as fast as we can. The fight or flight response has saved us from extinction.  This system works splendidly for emergency situations. Our problem is that in our modern life we rarely have those emergencies; rather we have chronic alarms going off throughout the day, and even as we try to sleep at night.

Dr. Robert Sapolsky, a researcher on the effects of stress on the nervous system, wrote a book entitled: Why Zebras don’t get Ulcers. The title says it all…when a zebra is being chased by a lion, its survival system goes into high-gear and the animal either becomes the lion’s lunch or gets away.

If the lion goes without her lunch, the zebra can contentedly go about his business of eating and enjoying life. Sapolsky takes blood samples soon after the zebra’s recent panic to check on the hormone levels. The absence of stress hormones proves that the zebra hasn’t been mulling over his near miss.  Humans, on the other hand, can hold on to a grudge, a conflict, or a piece of bad luck for hours and sometimes days, months or years. The effects of holding on to these negative emotions take a toll on both our health and happiness.


The good news is that our response to stressful events is actually just a habit pattern and habits can be changed. Using the tools and techniques researched and developed by The Institute of HeartMath, I have excellent success in coaching folks of all ages and levels of stress to become masters of emotional self management. I don’t teach you how to “break” the habit; rather I help you learn to replace the habit with a healthier routine. Believe it or not, most of us can learn how to feel better more of the time, with education and with practice.


Stay tuned for more information on how to have more peacefulness, more energy, and clearer thinking, through my

On Demand Stress Solutions program

Managing Stress is a Learned Ability

Our response to stressful situations is most often based on habit patterns we formed when we were children. This response probably helped us cope in some fashion ‘way back then, however when we repeat it today it can cause us more grief than relief.  To learn more about our habitual stress responses and how to transform them into new patterns that leads to better health, clearer thinking and improved relations:

see my website:  (caps not required)


Carole Rose


Call me now for information on how to form a new ability that can bring you peace, prosperity and joy in living



Little known fact: I publish a weekly article for the Springfield Times, Springfield, OR:

I usually write about issues dealing with addiction and recover and life transitions.

I love feedback. You can read past blogs on my private practice website:, click “MAx’s Blog” on left panel.

Learn more about me, MAx Fabry,  at .

Do I really need a personal trainer?

I am often asked the question: “Do I really need a personal trainer?” “Arn’t they just luxuries for people with money?” My  answer is “Heck, No!”. If moving well and pain-free were as simple as “Just doing it”, everyone would be doing it. But they aren’t. Our bodies are meant to move. It is vital to our emotional, mental, and physical health.  Our ancestors moved constantly in search of food and this activity regulated hormones in the body as a method of  self-therapy. Stress hormones accumulate in our bodies to prepare us for “fight or flight” when we get stressed or threatened. Movement is how we came back to balance, or homeostasis. In our modern society, however, we are exposed to constant stressors but don’t move in response to them in ways that our ancestors did.  We are sitting in front of computers, behind steering wheels, in customer service lines, or worse, in airport terminals, when it happens and have no option to “burn it off”. We get upset and unhealthy.

The great news, however, is that we have the option to choose being an advocate for our own well-being. The power is within us to make positive changes in our lives to allow us to deal with the stressors we face daily in a healthy way. If the hormones that we produce in a stressful situation are prepping us to move, doesn’t it make sense that we should move? A certified personal trainer can show you how to integrate movement into your life in a fun, healthy and sustainable way. My own philosophy is that it can be whatever you want it to be! Gardening, dancing, walking, hula-hooping, you name it. Take advantage of this great potential to enhance your life experience. Life is matter in motion!




This morning at my Toastmaster’s meeting I learned a valuable lesson about forgiveness from, of all people, a Real Estate Broker: Ruth Kuehl, Key Realty Group, Eugene, OR. Ruth’s speech was so powerful, I would like to share it with you—and, I certainly will pass it onto my many clients that struggle with forgiveness in their lives.

Ruth started by removing her jacket; her arms were covered with bandaids and a large gauze wrapping on her left wrist. She talked about how we carry each person we are angry at like a sore. She cited three groups that are these “sores”—people we most carry negative feelings about: our parents, our extended families and “others” we meet along our journey, and, ourselves. She created a visual image of the “devil” standing over her with a whip that he never used “Why aren’t you hitting me with that?” she asked. The devil laughed and said “I don’t have to, I am enjoying watching you beat yourself up.” She pulled one of the bandaids off. As she started rubbing the area she explained “When you finally decide to forgive, it will sting for a while, but eventually all the pain is gone.” She concluded with “When we forgive, we become better, happier people, wanting to interact more with others.”

I thank Ruth for sharing this thought with all present this morning; and, am honored to pass it on to all of you.


Learn more about Ruth Kuehl and let her know what you thought of this at

Learn more about me, MAx Fabry, at

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Andy Libert, Personal Trainer, Eugene, OR
Sharon Ogle, Licensed Massage Therapist, Eugene, OR
Carole Rose, Stress Management Specialist, Eugene, OR
Marie Cavaroc, Licensed Massage Therapist, Eugene, OR
Rosemary Foster, Attorney at Law, Eugene, OR
Visit the Directory to learn more about each of these


Summer is a fun and relaxing time for just about everyone. Spiking temperatures encourage people to take advantage of the natural Vitamin D provided by the sun and gets couch potatoes out and about doing things. Unfortunately, the sun also is a huge health risk: cancer, dehydration, sun poison, etc. Early childhood experiences, reinforced by the same adult experiences, leads me to personally issue this warning to all sun enthusiasts to caution you about your “sun insanity”:

1. Protect your outsides by applying sunscreen throughout the day.Use a waterproof SPF 30, or above, to protect from UVB rays. The American Cancer Society explains “When using an SPF 30 sunscreen and applying it thickly, you get the equivalent of 1 minute of UVB rays for each 30 minutes you spend in the sun. So, 1 hour in the sun wearing SPF 30 sunscreen is the same as spending 2 minutes totally unprotected. People often do not apply a thick enough layer of sunscreen, so the actual protection they get is less.”

2. Wear a hat to protect your head, wear sunglasses to protect your eyes, and wear a shirt to limit exposure to bare skin.

3. Drink lots of water throughout the day to stay hydrated. Caffeinated beverages will contribute to becoming dehydrated, so avoid them.

Have fun, stay cool, be healthy!!

Learn more about why and how to protect yourself from the sun at:

I am MAx Fabry, Senior Counselor at