Dealing with Stress with Tracey Marks

May 31, 2016

Dealing with Stress tracey marks

Dealing with Stress with Tracey Marks


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Dealing with Stress


In this week’s episode of the Sailing to Success Podcast Show, Lyndsay Phillips interviews Dr. Tracey Marks. Dr. Tracey is a highly skilled and experienced psychiatrist who helps her patients restore joy and balance in their lives using the most up to date treatment strategies and the highest quality of care. She specializes in dealing with stress and sleep related problems and has appeared on CNN and HLN.


  • Is stress an epidemic?
  • What are the biggest stressors you see in your patients?
  • How does sleep affect your well being?
  • What is the ideal sleep routine?
  • How effective are essential oils as part of a bedtime routine?


Dealing with Stress and Society

  • Social media and technology have made it easier to connect but it means we are always “on”.
  • We have less downtime than ever before.
  • As a society we tend to praise being busy but it comes at a cost.
  • Being successful and productive doesn’t mean you have to be busy.
  • Anxiety is an indicator of too much stress in your life.

Causes of Stress

  • Being a parent automatically adds a certain amount of responsibility which can reduce your ability to deal with other stresses in your life.
  • Overcommitting to too many activities.
  • Feeling guilty that we can’t do it all.
  • You need downtime, unscheduled time during your day for yourself.
  • A lack of sleep is a major stress factor.


  • Sleep has to be planned for, it doesn’t just happen.
  • Good sleep involves a routine and a set bedtime.
  • The average adult should get between seven and nine hours.
  • You may be able to get by with less but you will also be less efficient and productive.
  • Prioritize your bedtime and you will be able to get more done during your day in less time.
  • Electronic screens emit a blue light that is similar to sunlight which will delay your ability to go to sleep.
  • Blue light blocking glasses can prevent this effect.

Effects of Sleep Deprivation

  • Sleep deprivation is anything less than seven hours.
  • You will have increased cortisol, the stress hormone.
  • Chronic sleep deprivation can reduce your ability to maintain your weight.
  • A lack of sleep can also lead to depression.
  • Your body gradually loses it’s ability to compensate for bad sleep habits as you get older.

Sleep Routine

  • An hour before you need to be unconscious, prepare for being in bed. Brush your teeth, etc.
  • Avoid electronics during this period.
  • Do something relaxing like a bath or reading for the thirty minutes before you have to be asleep.
  • If it takes more 30 minutes to fall asleep, you have a sleep problem.

Mark’s Essentials

  • Essential oils have a therapeutic benefit beyond just relaxation
  • Essential oils are a natural products that can help with a variety of things including anxiety, sleep, and attention. Some essential oils can also improve your immunity and are antiviral and antibacterial.
  • Mark’s Essentials creates organic products that help the mind and body.
  • Essential oils can be absorbed through the nose via smell but also through the skin and in some cases taken orally.
  • In general, essential oils should always be diluted with a base oil.
  • Some oils can be used directly on the skin. Lavender is particularly for burns.
  • Inhalers can be taken with you and don’t need to be plugged in to work.

Final Tips

  • Plan for sleep the same way you plan your meals and your work.
  • Schedule downtime for yourself each day.
  • Essential oils should be an important part of your daily routine.

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