The Mastelle Stability Manual

Mastelle, your body is not broken. It has been living in prolonged stress exposure for decades. Chronic stress sensitizes the nervous system and can make blood pressure more reactive, adrenaline easier to trigger, sleep more fragile, executive function more overloaded, and anxiety more body-focused.

Core truth: Stability reduces reactivity. Reduced reactivity stabilizes blood pressure. Stability builds safety. Safety builds healing.

This is not restriction. This is protection.

You are experiencing:

• Stress-triggered BP spikes
• Salt-sensitive vascular reactivity
• Morning headaches (possible nocturnal BP elevation)
• Ringing in ears (often stress or vascular-related)
• Anxiety/panic sensitivity
• Executive overload

Your system is currently biased toward sympathetic dominance (fight-or-flight). The goal is not stimulation. The goal is to reduce variability, oscillation, unpredictability, improve parasympathetic tone, and restore trust in your body.

This framework removes emotional decision-making.

This structure prevents panic escalation.

Amlotel 80/5 - Nightly, Consistently

Taking medication only during spikes creates oscillation (high -> drop -> high -> drop), which can stress blood vessels more than steady control.

Night dosing supports:

• Morning BP control
• Reduced daytime hyper-awareness
• Predictable rhythm

Consistency builds vascular protection.

Magnesium Glycinate - Night

Supports muscle relaxation, nervous system calming, improved sleep, and reduced excitability. It anchors your wind-down routine.

Your nervous system needs fewer variables.

Keep: Morning Omega-3 and simple non-stimulating multivitamin. Night Amlotel and magnesium glycinate.

Remove (for now): Stress-Away tablets, adaptogen stacks, Slow-Mag, excess hibiscus.

Simplicity reduces vigilance. Reduced vigilance lowers cortisol.

Breakfast (Stability Anchor)

Plain yogurt, 1 tsp unsweetened cocoa, 1 tbsp chia or flax, optional berries/nuts or egg. Protein + fiber stabilize glucose. Stable glucose reduces adrenaline surges.

Lunch

Salad + fish/chicken; optional beans or small potato. Potassium buffers sodium.

Dinner

Protein + vegetables; minimal processed sauces.

Tea Protocol

• Hibiscus: 1-2 cups/day
• Chamomile: evening
• Rosehip: moderate

Moderation reduces BP variability.

Weekend Strategy

• Home alternatives: oven wedges, air-fryer chicken, lean homemade burger
• If takeaway: small portion, no alcohol, next meal potassium-rich

Salt + stress + alcohol can drive spikes.

• Weekdays: 25-40 minute walk, or 20-minute strength, or gentle yoga
• Weekends: one longer nature session and one gentle session

Exercise improves vascular flexibility, executive function, reduces cortisol, and improves sleep. Movement recalibrates stress response.

Use one notebook only.

• Daily: 3 tasks and first tiny step
• Weekly: identify trigger and choose one improvement

Externalizing reduces mental overload.

Retraining Interpretation of Sensations

Anxiety follows this chain: Sensation -> Interpretation -> Fear -> Adrenaline -> More sensation -> More fear.

The goal is to interrupt the chain at interpretation. Use your notebook when anxiety rises.

A) Trigger

What happened? Keep it factual.

B) Body Sensations

List only physical sensations.

C) Fearful Thought

What meaning did your brain add? Record without judgment.

D) Neutral Truth

Balanced, evidence-based, believable statement.

E) Next Action

Choose one regulating step: sit and breathe, drink water, step outside, gentle walk, or recheck BP once in 20-30 minutes.

Each time you replace fearful interpretation with neutral truth, you strengthen prefrontal regulation over the amygdala. That lowers panic, adrenaline, and BP spikes.

Concerta postponed for now. Stimulants can raise BP and increase anxiety initially. First stabilize BP, sleep, and stress response. Reassess after 8-12 weeks.

• Weeks 1-2: adjustment to consistency
• Weeks 3-4: more predictable readings, reduced morning headaches
• Weeks 6-8: improved steadiness, reduced panic sensitivity

Healing is gradual nervous system recalibration.

• Reduce variability
• Reduce complexity
• Build consistency
• Move daily
• Moderate sodium
• Externalize mental load
• Lengthen your exhale

You are not fragile. You are sensitized from prolonged stress exposure. This manual protects you while your system recalibrates. Your job is not perfection. Your job is consistency. Consistency builds safety. Safety builds healing.

Why This Matters

Chronic relational stress can elevate baseline cortisol, increase sympathetic tone, increase BP reactivity, heighten startle response, increase hypervigilance, and intensify decision fatigue.

This section is not about confrontation. It is about exposure reduction and nervous system protection.

Three-Layer Protection Model

• Internal boundaries (mental containment)
• Behavioral boundaries (how you respond)
• Environmental buffering (physical and relational space)

Layer 1: Internal Boundaries

Use Observer Mode: shift from “I am being attacked” to “I am observing behavior.” Use the 90-second rule before responding when triggered.

Layer 2: Behavioral Boundaries

Use short neutral responses (“I’ll think about that.” “Noted.”), avoid over-explaining, and limit emotional disclosure to safe people.

Layer 3: Environmental Buffering

Create at least 30 minutes daily of protected personal space. After stress, physically discharge: brief walk, shaking arms/legs, long-exhale breathing, cool water on wrists.

Communication Script

“I am not required to convince anyone. I am responsible only for my regulation.”

Emotional Detox Journal (Weekly)

• What felt controlling this week?
• How did my body react?
• What boundary did I apply?
• What boundary needs strengthening?

Weekly only, to avoid rumination. Reducing relational stress exposure protects BP stability directly.

Days 1-7: Stabilization Week

Focus on nightly Amlotel, supplement simplicity, limiting hibiscus, and movement at least 4 days. Goal: build rhythm.

Days 8-14: Nervous System Week

Add daily 5-minute breathing, one Anxiety Reframe entry, and one successful neutral response in conflict. Goal: reduce adrenaline reactivity.

Days 15-21: Confidence Week

Add 5 movement sessions, one smart-indulgence weekend meal, and less rumination after BP readings. Goal: build evidence of stability.

Days 22-30: Autonomy Week

Focus on consistency without overthinking, less symptom monitoring, and stronger boundary application. Goal: feel in control rather than vigilant.

• Are BP spikes less frequent?
• Are reactions shorter?
• Are mornings more predictable?
• Is anxiety intensity lower?
• Do I feel more in control of my body?

This becomes your data.

• No adding new supplements
• No sudden medication changes
• No major dietary overhauls
• No excessive BP checking
• Yes to consistency, simplicity, and gentle improvement

If you miss a day, do not restart. Continue.

Core affirmation: I am building stability, not chasing perfection.

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