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    How to combat stress

     

    Tips To Ease Tension We all know what it feels like to get emotionally mangled by the weight of day to day struggles. Our bosses yell at us, our spouses yell at us - it feels like an endless circle where getting ahead at the office can leave us with so little energy for home that home turns into battlefield that leaves us with no energy for work. Is mere survival all you can ask of a hassle-filled world ? No. Stress, in fact is not only something you can beat, but a force you can turn into an advantage. You don't have to run from it, and you don't need any special stress management. The following tested tips show you how to combat stress - and win. Work On Your Attitude. The most important point you can make about stress is that in most cases it's not what's out there that's the problem, its how you react to it. Changing the way you think can change a life of stress and discomfort to a life of challenge and excitement. Think About Something Else. Distract yourself - to break the thoughts that are producing your stress, you must think about something else. Anything will do, as long as it breaks the chain of bad thoughts. Think Positive. Thinking about a success or a past achievement is excellent when you're feeling uncertain, remind yourself of all the good things you've achieved in the past, and tell yourself that you're going to do the same in the future. Take A Mental Vacation Imagine yourself lying in warm sand on a beach in the Bahamas, a cool wind blowing off the ocean, the surf rolling in quietly in the background. It's amazing what this can do to help you relax. Take Deap Breaths Belly breathing is what some people call it. It's an old and useful trick for defeating anxiety and nervousness. The basic idea is act calm, be calm. When your experiencing stress, your pulse races and you start breathing very quickly. Forcing yourself to breathe slowly convinces the body that the stress has gone, whether it has or not. The correct way to breathe is abdominally - feeling the stomach expand as you inhale, and collapse as you exhale. Stretch A lot of us respond to stress with muscle tension. Ideally, we'd prefer to eliminate the cause of the stress, but stretching the muscles at least reduces the sensation of stress - the muscles relax, and we feel less tense. Take A Hot Soak Hot water works by defeating the stress response. When we're tense and anxious, blood flow to our extremities is reduced. Hot water restores circulation, convincing the body it's safe and that it's ok to relax. Cold water must not be used because it has the opposite effect, and will increase tension. An office alternative might be running hot water over your hands until you feel the tension starting to drain away. Exercise. Regular exercise will burn off some of the stress chemicals tension produces, and exercise will tire your musles - a tired muscle is a relaxed muscle. Listen To Music Music soothes as perhaps nothing else does. You can use it in two basic ways - to relax or to inspire. New - Age music is very relaxing. I trust these points will be of benefit to your wellbeing. Thank you for reading my article. information-city-online

         
    How to cope with and reduce stress

     

    I have always struggled to live a stress-free life. I worry about almost every aspect of life and living this way has caused me a lot of problems including various bouts of ill health from time to time. I needed to find a way of coping with and reducing the amount of stress in my life and in this article I write about how I have managed to achieve this. I suppose my main areas of anxiety have been to do with relationships with my friends and with members of the opposite sex, financial, for example worrying about money and also work related stress. I am the kind of person who is classed as a thinker. I basically think far too much about personal matters. This thinking is very much in a negative manner and is a cycle which I have found hard to break. About a year ago I was invited to appear on a national radio show to talk about my occupation which is website promotion and website marketing. I was due to talk live on this radio program at around 2pm. All morning as was my way of course, I was thinking and worrying about how I would come across to other people. I was afraid that I would make a fool of myself and would sound like a bit of an idiot. I also, for whatever reason, started to stress about whether I would be able to remember, under the amount of pressure that I was likely be under, the important aspects of my occupation which people would be interested in. I was getting myself into a bit of a state and even thought about phoning up to cancel the interview. I then called up a good friend of mine who has always provided me with sound advice. I explained about the radio show and about my fears. He stated that I needed to relax and to even look forward to the experience. It would, he continued, be a chance to promote my own services and therefore was something to be grateful for. He advised me that what I needed to do was to keep myself busy. If I am very busy, I would not have any time to think in my usual negative way. He informed me that my main problem was that I had too much time on my hands, which results in me spending far too much time thinking and worrying. This is something I had realised a few years before but had in truth not acted on. I thought about what my friend had said and then decided to get stuck into some much needed gardening. I am happy to let you know that the radio interview went fine. I have now learnt from this experience and whenever I start to worry or stress, I quickly get to grips with some job, for example housework. This soon takes my mind off the fear and is the best way to stop me from over thinking.

         
    How to cope with stress and increase your natural energy

     

    About a quarter of all people who visit their doctor or medical health practitioner complain about feeling tired, run down or exhausted. Often an underlying health issue is the cause and their body is using all of its available energy to combat the disease process which is the cause of the health issue. However, what if you are in general good health and still suffer from a lack of energy? What steps can you take to improve your energy safely and naturally? The effects of stress, poor nutrition, lack of exercise and allergies can all contribute to fatigue and tiredness so it's important to look at your lifestyle as a whole instead of focusing on a single aspect. Under normal conditions stress is good for our bodies and provides drive, attention and persistence for our goals and aspirations. However, today we are subjected to longer periods and higher levels of stress than our bodies can cope with. If you are tired and feel stress is getting the better of you it is important you do something about it before you reach a stage of exhaustion. Do all you can to reduce the stresses in your life that are having an adverse effect on your health and well-being. Ensure you give yourself the space and time to eat well and drink plenty of clean, fresh water. An increase in the quality of your diet and nutrition will provide your body with the nutrients it needs to function at its best ability. If your relationships are causing you anxiety then try to work on your attitude towards them. Start with yourself and try hard not to get "wound up" or drawn into confrontations. Take a good look at your work-life balance and if you are spending too much time at your job try and make changes. If you have not taken a holiday for a long time then arrange a vacation or short break. If you work in a polluted area or atmosphere take appropriate steps to protect yourself with a mask, protective clothing, move away from electronic equipment or computer screens etc. Take every step possible to relax and allow your body to deal with your stress. Once you have built up your stores of energy you will be prepared to face stress again but this time you will be in a much better position to deal with and recognise it.

         
    How to deal with supermom stress

     

    One of the top stressors for women today is what many are calling the “supermom syndrome”. Many of us are led by society today to believe that in order to be successful Moms, we have to do it all, and give all. Nonsense. We all want to do our best as Moms, as we should. But at some point, for our own mental health, our best has got to be good enough. Here are some great ideas to reduce the syndrome at your house. It’s ok not to be perfect. Let me say that again. It’s ok, not to be perfect. I think many of us hold ourselves up to a level of perfection that merely hurts our ability to be a good Mom. So what if the living room isn’t clean on Monday nights?…you had bedtime stories to read. Who cares if you had to choose a work presentation over your childs field trip…you’ll go next time. Not allowing ourselves any slack simply causes more stress in our lives, and prevents us from savoring every precious moment of being a Mom. Lighten up. It’s ok not to be perfect! Don’t buy into societies hype that in order to be a good parent, you must offer your child every experience under the stars. Over and over again, psychologists talk about the dangers of over scheduling our kids, but it seems few are listening. It is not healthy for your child to learn to be so busy that he/she never learns to be with and like himself, to dream, use his imagination, or just be bored! Limiting your family to one extracurricular activity per child will help reduce family stress both in time and money. Do not let society guilt you into doing more…after all, this is the same society rules that say its ok for our children to starve themselves to look like movie stars, or to play Nintendo for 12 hours straight. Is that what you want for your kids? Make time for yourself. Make a rule that you will take 10, 20, even 30 minutes a day and shut out the world. Close the bedroom door, take a bath, take a walk…just have that time to yourself. You deserve it, and your family owes you that much. Do not feel guilty asking for it either! Tell the kids Mom is not to be disturbed unless someone is bleeding or something is on fire…then enforce the rule! Oprah says it well…if your cup is empty, how will you fill up the ones you love? That being said, it is important to recognize your family as an essential part of your life. Stopping to smell the roses when it comes to your family will help you to keep your life in perspective, and therefore, reduce your daily stress. Make sure you take time for yourself, but also take time to spend with your family outside of the daily chores and running around. Let your children help you cook dinner, play cards together in the evening, take a walk around your neighborhood with your kids. Make sure you read to those little ones every night, and make sure you do those great voices with the characters! Laugh with your family, choose your battles wisely, and savor every moment of their precious childhood…before you know it, they will be tending their own families! (And won’t you feel good knowing what an example you were, cherishing your family as you do!) Finally, make sure you remember who you are as a person. Not as Mom, or wife, or business associate, but as who you are. Cultivate old pastimes, and expand your world by developing new ones! Learn to play piano, paint, or to speak a different language. Read. Celebrate your spiritual life, and let yourself grow in the world that has been gifted to you. It is time Moms stood up and made a stand…we don’t have to do it all to be good Moms. We already are good Moms, because we do our best. And that’s good enough.

         
    How to detect the warning signs of stress early

     

    How to Detect the Warning Signs of Stress Early Stress is the bodily response to demands made upon it. It must be emphasized that stress is caused by our bodily reaction to the external events or environment, and not the external events or environment themselves. The similar external event, for example when asked to make a speech, can have very different responses from different people. Some people may view that as an opportunity to show off his skills or to express their view or even to improve their public speaking skills. On the other hand, some people may fear their speech will display their ignorance or incapability. While stress that is short and ends quickly may be good for the body, stress that goes on for a longer time without sufficient relief can cause much damage to not only our bodies but many other aspects of our lives, such as damage to our relationships or personalities. It is therefore vital that we are able to detect when that stress period and level exceeds the healthy limit. Fortunately, it is not too difficult to detect the warning signs of stress, although to detect the signs during the early stage of stress is not so straight forward. We shall discuss the warning signs and symptoms of stress under the following three categories: 1. Physical Signs of Stress In the presence of a stressor, the body responds by the release of adrenaline to enable it to take explosive actions for survival or high performance. If the stress is relieved, the body goes back to normal conditions. On the other hand, after prolong period of stressful conditions many other physical conditions begin to exhibit themselves. The apparent signs include - Heart beats faster and stronger - Perspiration increases resulting in sweaty hands/ palms and even sweats may appear all over the body (even during sleep) - Headaches and chronic pains in various parts of the body - Pain or tightness of the chest, neck, jaw and back muscles. The jaw may clench, the teeth may grit resulting in stuttering and other speech difficulties, and the muscles may tremble and twitch - Restlessness and nervous ticks - Skin crawls and pales. - Nausea and vomiting because the body tries to repulse foreign particles in the stomach. May also experience 'Butterflies in stomach' - Diarrhea because the colon work faster and repel the waste before it has absorbed the water (and other materials). The not so apparent physical signs of stress include - Blood pressure may rise significantly which is bad for the arteries and heart in the long run and in the short term the pressure may rise above what the body can cope for one who already has high blood pressure - Increased sugar and insulin levels in the bloodstream - Increased cholesterol in the bloodstream - Addition of coagulates to blood - Indigestion and constipation - Urinary hesitancy or increase frequency - Increased cortisone from adrenal glands - Increased thyroid hormone in bloodstream - Increased endorphins from hypothalamus - Decrease in sex hormones in the bloodstream - Premenstrual tension. - Fall sick more easily because of weaken immune system - Excessive fatigue 2. Emotional Signs of Stress Stress affects the emotional life too. It often causes emotional upsets in people such as - Aggression, hostility and jealousy. - Impatience, anger and anxiety. - Stammering and other speech difficulties - Loss of sexual desire and even infertility - Withdrawal from social life because of difficulty in coping with group situations. - Loss of peace of mind and become restless, anxious and feeling of insecurity - Nightmares as a natural attempt to solve problem during dreams - Emotional upsets - Loss of positive spirit and become critical - Impulsive behavior, irritable and moody - Irregular, over or under eating - Crying for no apparent reasons 3. Cognitive and Perceptive Signs of Stress Stress often leads to a significant decline in the cognitive faculties in human beings. People lose the capacity to think rationally such as - Forgetfulness and memory loss and people fail to remember even small things. - Carelessness and irresponsible acts - Lack of attention to detail and fail to think from a broader perspective - Compulsive behavior and loss of clear thinking ability - Reduced capacity to think creatively - Disorganization of thought and productivity falls. - Use of intoxicating substances such as cigarette, alcohol or drugs Some of these signs and symptoms, such as heart beat rate, blood pressure and blood sugar, can be measured objectively. For the rest, we have to rely on our own awareness and the alertness of other people around us to the signs and symptoms that we may exhibit. It is therefore vital that we observe and notice our own as well as others' signs and symptoms of excessive stress so that corrective actions can be taken before stress take a better hold on us. We shall discuss the actions we can take to manage our stress and the stress of others around us in a separate article. Reference: 1. Stress the Silent Killer 1 in succezz/StresstheSilentKiller. html 2. Stress the Silent Killer 2 in succezz/stress1.html 3. The Power of Laughte in succezz/ThePowerofLaughter. html

         
    How to eliminate stress instantly effortlessly in 10 seconds

     

    No matter where you find yourself on your career journey, you know by now that overwhelm is a natural by-product of success. Whether you are employed, you are in transition to your own business, you just started off on your entrepreneurial journey, you have been in it for a while and you have an established business, you deal with stress every day (sometimes every minute) Yes, sometimes, especially at the beginning of your business journey, stress is good. It drives you to work long hours, you get things done, you push forward. Then, after a while, the long hours, the endless emails and phone calls get to you. You find that the passion is leaving you, find yourself wondering why you got started in the first place. You lost your work/life balance. You know that stress got to you if you frequently wake up tired or with a headache. Eventually this pain and fatigue drains your energy that you need for your business or job and your life. Unfortunately, you can’t spend a day in company with others without hearing somebody complain about just these symptoms. Yes, I have been there and so have my clients. As matter of fact, there has not been a time in history where the level of stress has been greater than it is now, in our automated, fast-changing world of internet, emails, cell phones, instant messaging, and black berries. Yet, living with too much stress for too long, results in behaviors that are opposite to the ones you need to exceed at what you desire most. Stress creates adrenaline, it allows for spontaneous, reflexive responses it enables you to react to stimuli. An effective business leader does the opposite. He/she acts based on careful thinking and analysis and calm decision-making. Pro-active behavior rather than reactive behavior. My clients come to me for two reasons: a) they want to grow a thriving business while they want to create a rich life and b) they find that they work harder and longer hours for less return. You might identify with that. Have you started feeling overwhelmed, tired, stressed, short-tempered and maybe even burned out? Are you coming home feeling worn out, short tempered and irritated? Your productivity is down. You know that you can’t create a rich life, nor be successful over long term if you let overwhelm and long-term stress run your life. Any career success, independent of your ultimate goal is not worth the ills that prolonged stress can bring on. My clients tell me that they can’t sleep at night because they have so much to do, their stomachs hurt because they have to choose between picking up their kids from school and working that extra hour. Especially my women entrepreneur clients tell me how tired they are at night because they work two shifts, one at work, the second one as a mom and home manager. Yet, what I also hear sometimes is a kind of pride of staying “so” busy, of juggling it all precariously high in the air. That to me, is great for a few short days because you have to meet a deadline or you are getting ready for some out-of town travel but over long term, this “heroic” and “stoic” pursuit of too many things at the same time, is certainly detrimental to your health and to your business. When we confuse busyness with productivity, which is exactly what happens when we squeeze too much into one day, we actually lower our productivity, do it less well and have a lot less fun in the process. The most amazing part of learning how to manage stress in an easy-to-implement way is that you find yourself in your optimal learning and performance zone much more often than before. Every time you practice any of the eight strategies I am teaching in my stress-busting audio course, you’ll find that your blood is returning to your brain as each technique is signaling to the body that the fearful, stress-inducing situation is over and the calm has returned. Research shows that we have a specific zone in which we work most productivily. Whatever time we spend outside of that zone because of stress and overwhelm or because we are multi-tasking or we are being distracted, is time spent in mediocrity. In my book, ”The Art Of Succeeding By Design” and its accompanying audio guide to enjoying your success stress-free, you will find that having a plan to succeed AND having proven stress-managing tools are the keys to accelerating your business and career while allowing you to slow down to life! The technique I am teaching you today through this article (and the many other techniques I teach in my audio course) are the result of years of personal research of stress studies, my graduate studies in occupational therapy at USC, years of professional experience helping chronically ill patients reduce their fear and stress to facilitate healing and recovery and of course, my years of coaching entrepreneurs living very similar lives to yours. . Ok, onto strategy number One then: In my book, the first chapter talked about creating a vision for your life and business that is compelling to you. That you should align that vision with your values and passion, that this will help you jump out of bed every morning and take on the world. That this vision will help you overcome any obstacle that might be thrown onto your business path. That this vision will help you stay focused and on track. Whether you are employed or have started on your entrepreneurial path, I hope you have created a very exciting vision for yourself. With that excitement comes though another challenge and that is: How do you keep your excitement in check and don’t let it turn into a run-away train of late nights and weekends in front of the computer? I know that the excitement for my work, for helping business owners, for making a difference, for the privilege of using my creativity is the most exciting project I have ever undertaken but after a while, it also caused me to get a tight stomach or had my heart beat a bit faster. Have you noticed how your body reacts to your excitement? This energy is good but it needs to be channeled and used only when you ask for it. Here is then a great and very powerful way to channel that energy. It can help you be more productive and reduce the wear and tear that this sense of excitement can have on your body. It simply has to do with breathing. Yes, you might be laughing (that would be good) but keep paying attention. When we feel stressed, our breathing becomes shallower. We start breathing faster and less deeply and ultimately only use 20% of the oxygen in our lungs. The result is two-fold: 1) you only circulate a very limited amount of oxygen in your body 2) your body goes into defense mode because of shallower breathing signals danger. So, what is there to do? Simple, stop your work for just a few seconds and start breathing deeply by inhaling slowly with a rise of your belly. Put your hand on your belly and feel it rise up and lower down. Breathe deeply, fully and slowly for about 10 seconds. That signals to the body that “the coast is clear”, the danger has passed and you can then reenter your high-productivity zone, that zone where you can think clearly and act rationally. Easy, yes? Ok, let’s practice it right now: With your hands on your belly, breath in, take a deep long breath; watch your hands as they rise up with you breathe in. Then watch your hands as they lower with your out-breath. Let the air out of your belly without losing your relaxation. Take another deep breath, and let it out, and one more, IN and OUT. Now, how do you feel? Like the air cleared, like sanity returned, like a fresh breath of spring air entered your room? It’s good, it’s it? So, remember, every time you start feeling overwhelmed with your to-do list, when you feel angry, when you are starting to worry about your business or career success, you have to deal with kids who don’t want to cooperate, in traffic while late to a meeting, any time, you feel like it, take a few deep, calm, slow breaths and feel peace reenter your life!

         
    How to feel better naturally simple tips for meditating stress away

     

    Copyright 2006 Janna Chan Once considered an exotic and exclusively spiritual practice, expert doctors and scientists now credit meditation with alleviating a host of physical and mental ailments such as anxiety, depression, high blood pressure, and chronic fatigue. But what comes to mind when you think of meditation? Is it monks wearing enlightenment on their sleeves, drinking super caffeinated green tea, levitating at will, and disappearing into tree-lined monasteries for days, weeks, or years at a time? Is it gym yoga classes complete with $22.95/pair purple pastel blocks and trendy attractive people in the front row? The gazillion ads for guided meditation CDs that pop-up whenever you put "meditation" into a search engine? Clearly, the word meditation conjures up some interesting images, but arguably the general idea behind mindfulness meditation is inherent in all forms of meditation. 99.9% of the time, our mental processes are dominated by a never-ending stream of angry, anxious, and reactive thoughts that rob us of our inherent ability to feel at peace and focused in any given moment. By contrast, during a meditation practice, you encourage yourself to feel aligned with whatever is happening in the present moment, instead of getting caught up in habitual perceptions of what has happened in the past or may happen in the future. By meditating, you gently turn off the never-ending and very popular "what if THIS happens" channel in your mind and just exist in the here and now. As Dr. Jon Kabat-Zinn, renowned meditation teacher, psychologist, and facilitator of the Stress Reduction and Relaxation program at the University of Massachusetts Medical Center says in Full Catastrophe Living: Simply put, mindfulness is moment-to-moment awareness. It is cultivated by purposefully paying attention to things we ordinarily never give a moment's thought to. It is a systematic approach to developing new kinds of control and wisdom in our lives, based on our inner capacities for relaxation, paying attention, awareness, and insight. Kabat-Zinn, Jon. Full Catastrophe Living. Dell Publishing, New York, 1990, 2. So if we accept the premise that feeling centered in the present moment can be beneficial to our physical and mental well being, how do we learn how to meditate? While there are many ways of introducing yourself to meditation, three simple methods come to mind: 1) Taking a meditation or yoga class with a teacher and other students. 2) Using guided meditation tapes or CDs to create your own practice. 3) Cultivating focused awareness through short "spot" meditations, even if you can't commit to a full fledged meditation practice. Taking a Class with Others Your local gym or YMCA probably sponsors yoga classes which can function as a kind of meditation-in-motion practice, even if you don't have a full-fledged yoga school in your area. Typing "online meditation class" into a search engine also yields virtual classes encompassing many different time zones and meditation philosophies compatible with almost anyone's belief system or schedule. Using Guided Meditation CDs Using guided tapes and CDs can be a great starter program for anyone unsure about beginning a meditation practice on their own. Meditation for Optimum Health: How to Use Mindfulness and Breathing to Heal Your Body and Refresh Your Mind, by Drs. Jon Kabat-Zinn and Andrew Weil, is an excellent meditation starter program for anyone (especially those interested in scientific validation that meditation works). Radical Self-Acceptance, by renowned meditation teacher, Buddhist lay priestess, and psychologist, Dr. Tara Brach, combines psychological awareness with Buddhist teachings about compassion in exploring how mindfulness meditation can alleviate the shame or "the trance of unworthiness," so common and destructive in modern life. Belleruth Naparstek's guided imagery series frequently gets rave reviews from individuals using guided meditation/visualization in working with specific issues such as post traumatic stress disorder, weight loss, or insomnia. Cultivating a Smidgen of Meditative Awareness: Spot Meditations Meditations designed to be done in 5 minutes or less may not bring instant enlightenment, but they can still provide a taste of feeling calm and focused in the present moment. Flip the Switch: 40 Anytime, Anywhere Meditations in 5 minutes or Less by Eric Harrison, is an excellent resource for anyone who can take a few deep mindful breaths while waiting for a red light to change or a meeting to start. Meditation from Thought to Action by Alexander and Annellen Simpkins, also contains many short exercises designed to focus the mind in a few minutes. Conclusion Most people who have tried meditation usually agree that simply having the intention to meditate has a profound effect on anyone's mental/physical health and personal development. So what not order a book or CD about meditation right now, and make an investment in your well being?

         
    How to fight the depression

     

    “I can’t go on working, I am depressed”, “I am so sick and tired of everything, maybe I have a depression?”, “Don’t bother her, don’t you see she is so depressed”. Such phrases are often to be heard lately. Those people suffering from depression have their individual reasons for it. The real causes of depression may depend on their personal propensity for overcoming stressful emotional states. Those who were brought up in conflicting families and experienced the feeling of fear, offence and humiliation are more subject to depression. Chronic stress can also result in depression. Depression is also typical for people who demand too much of themselves, are not able to relax and have inclination to constant anxiety. Though active and optimistic people seldom experience this state, it is even harder for them to overcome it – as it is completely alien to their nature. During our lives we have to feel different shades of moods. There is nothing strange or abnormal if the loss of the job or splitting up with a close person plunges us into gloomy thoughts. But when some trifle like a college essay topic tears you apart and you can’t get rid of this fixed idea, it looks like a depression. Depression may take many forms and to get rid of it you should know the initial cause of it. Sometimes a person just does not realize that all he needs is rest. And depression is his subconscious want of some time off. If you feel miserable for a long time, it can be the evidence of your exhaustion and you have to take at least some days off. So, put off writing your essay paper and just enjoy simple pleasures of life. Surely I recommend it as a single instance, not a regular practice. Depression may signify that you don’t live the way you want. Then it is very important to change something in your life, to raise your spirits and have a new source of life energy. If you don’t realize your innate capabilities, it may lead to despondent mood and depression. Self realization – is a significant term of psychological health. If you come across a serious problem, you may react with a depression. But after a while you start fighting the reality and overcome all the difficulties. As we can see all people have bad mood time from time, but they adopt different attitudes to it. Those who know how to control their mood and life energy are sure to win over the depression. These several simple steps of self control will help you to defeat the enemy: Don’t “stick “in the depressing thoughts. Don’t yield to burdensome reflections. People are winding themselves and the surroundings and fail to notice the good in life. There are so many simple pleasures around us – the sun and the sky, children, just a passer – by who smiled at you with all his heart. Don’t be obsessed with sad memories. Your life gets limited and is concentrated in one point – despair and loss of hope. There is simply no space for anything else. But there should be. Do you remember Scarlet O’Hara’s words “I will think about it tomorrow”? Repeat them to yourself. Tomorrow will be different and maybe you won’t have to think about your present problem at all. And of course you should search for the good around yourself. Everyone has something special in his/ her life, don’t miss it – make it your own asset.

         
    How to improve sleep by reducing worry and anxiety

     

    Perhaps you're someone whose mind is always busy. Do you think about the events of your day as you wind down for the evening? Do you worry about your family, your job, your finances, and what tomorrow will bring? Sometimes it's difficult to empty your mind of all these details long enough to fall asleep. This can lead to tossing and turning as your mind fights sleep. There are several ways that you can reduce the worry about situations and events in your life long enough to allow you to rest and fall asleep. The key is finding a process that works for you. The goal is to clear your mind and consciously realize that tomorrow is the time to tackle problems and tonight is the time to sleep. One technique you can try is the practice of writing down all your worries and concerns before you retire for the night. Keep a notebook available for just this purpose. List in point form those things that you are worrying about. Make note of which of these items you can deal with tomorrow. Have a decisive plan of action for what you are going to accomplish tomorrow. This will make you feel positive that tomorrow you will take care of certain items on your "worry list". Make a separate list in your notebook that contains only those things in your life over which you have no control. Firmly tell yourself that these items are beyond your power. Once you have completed your two lists it is time to close the notebook and repeat to yourself that you will not think of these worries until tomorrow. If, during the night, you find yourself thinking about any of the items in either list make a mental note to catch yourself and sternly remind yourself that the covers of the notebook are closed and cannot be opened. Another technique for keeping daily anxiety and worry out of your thoughts while you try to fall asleep is to keep a daily diary. Make sure to include all your worries and fears in your diary along with the events of the day. The goal here is to actualize your feelings in writing so that you can be free of them in the evening. The act of physically writing is the key here to acknowledging that you are worried while at the same time giving yourself permission to rest and deal with these feeling tomorrow. You can reduce the effects that worry and stress can create for your body by using some of the other methods for achieving relaxation described in this book. You may want to consider a combination of soothing music and yoga to clear your mind. Or perhaps reading quietly will keep your mind from wandering back to the stressful thoughts you had during the day. Once again, the goal here is to relax and prepare you for a night of restful sleep.

         
    How to keep stress out of the car

     

    We’ve all experienced it: it’s morning rush hour, you have five minutes to get to work, and you are stuck in traffic because of a major accident on the highway. The stress of being late for work makes your blood boil or it’s the evening rush hour, and you’re late to pick your child up from day care. You narrowly avoid an accident because of a careless driver. Your stress level is through the roof. Driving is a major source of stress. Between traffic congestion, construction delays, road rage, and accidents, being in the car has never been less enjoyable, or more nerve-racking. Another cause of stress is in the cost to maintain your car. There are insurance, astronomical gas prices, and maintenance costs. This can be a huge financial burden. This can be compounded if you have an older vehicle that requires a lot of extra case and maintenance. As a parent, you might have to drive your children to school, various activities, or social events. This can be a major stress source; aside from the traffic, you may have to deal with fighting or entertaining the young children, all while remaining focused on driving safely. This can be a big source of tension. Driving and the stress that goes with it is a fact of modern life. There will always be potholes, traffic jams, other rude drivers, and irritable passengers. There will probably be construction delays on your way to work, to the store, or to school. There will be times when you wonder if you’ll be able to make it. There are ways to deal with these unavoidable driving stresses. Try playing some calming CD’s that help you shut out the stresses, but also let you concentrate on your driving. You will be able to deal with stresses and situation in the car better if you have some minor distractions like pleasant music. You can also change the route you take in the morning, in order to avoid construction, traffic jams, etc. Even if the route is a little longer, if it is less crazy, you will be too. You might also consider leaving five to ten minutes earlier than usual. You won’t be in such a rush, and you will be surprised how much a difference those few minutes will make in your daily commute. Almost everyone has to drive on a daily basis. The plan should be to make it as enjoyable as it can be in order to avoid anxiety. Chances are you will not be able to rid yourself of driving stress in one day. Many of us have become so accustomed to driving stress that it is almost habitual. But, by making the best out of our necessary commutes and trips in the car, it is possible to alleviate driving-induced stress greatly.

         
    How to live life free of stress an interview with joe dimaggio

     

    Stress! Everyone can relate to that overwhelming feeling. It creeps up on you at work, at home, sometimes even on your vacation. How can one impact this? How can one end the vicious cycle of stress? As a Senior Program Leader for Landmark Education, an international training and development company, I lead courses for hundreds of people on a monthly basis. The people that attend our programs are there to create breakthrough results in the areas of their life that matter most, including career, relationships, and productivity. Each person brings his or her own set of life experiences to the course. However, one commonality that I often find among participants is that they feel STRESSED. They are stressed about their jobs, their kids, responsibilities, schedules, and on and on. Many participants, including extremely successful individuals, communicate that they sometimes feeling overwhelmed by what they have to deal with in their day-to-day lives, and they don’t know what to do about it. In today’s world, it is clear that stress can have an enormous negative impact on people. It ultimately robs us of our ability to operate at our maximum potential and to enjoy life fully. When coaching participants about stress in Landmark Education’s courses, I often share the following ways to begin to interrupt the natural progression of stress: Give yourself room. It is helpful to remember that it is completely natural to experience stress from time to time. When this happens, allow yourself time and space to experience just how you are being impacted. A natural response to serious events, or numerous events that require your attention at the same time, is to sometimes become numb or distracted. This takes away our ability to experience for ourselves what is actually happening. Reacting is natural. Be clear that there is nothing wrong in being affected by the events of the day. It’s natural to have reactions. At the same time, you do not need to be limited by them. People need to create a distinction between what stress is and what causes it. Stress is not based upon outside sources but rather how we perceive a circumstance and then react to it. Observe your reaction. The key here is to react appropriately to “what’s really happening” rather than “overreacting.” How does one know if he or she is overreacting? You can begin by making a distinction between “what’s actually happening” versus “what you think about what’s happening.” Here’s an example: You are busy at your job working hard to make a deadline. Then, unexpectedly, your wife calls to tell you that one of your sons was stung by a bee and has to go the doctor and she needs someone to watch your other children. Your first reaction is to overreact: “It is always something, I can’t catch a break, my wife should have been watching the kids more closely, I am going to miss my deadline and my boss will be furious, etc.” Your stress and frustration begin to mount. This is when you must consciously decide to distinguish between a) what happened and b) what you are thinking about what happened. In that moment, you will see that all that is happening is that your son has a bee sting and needs to be treated and you need to find someone to watch your children. You will see that everything else is just part of your reaction. As your stress subsides, you will remember your neighbor and best friend is on home on vacation. You will call him and ask him to watch your children and he will accept. The crisis will be handled and your stress will disappear. When you recognize that you are simply reacting -- perhaps even overreacting -- you will expand your view and ultimately find additional power in the face of stress. Another thing that I have noticed is that most people experience stress when they are feeling like something is out of their control. There are many demands and expectations that are placed on each of us, from others and from ourselves, and we often fall into the trap of mistaking these expectations as the way things should or must go. To deal with stress that results when our expectations go unfulfilled, we invite participants in our Landmark Education courses to try letting themselves be 100% present to a situation to watch the events unfold rather than trying to force those events to conform exactly to their expectations. For example, even if we know better, we expect people to do exactly what they say they will do by the time at which they say they will do it. Therefore, when people fall short of doing what they said, our unfulfilled expectations leave us upset and stressed. We may even blame them for our feeling so upset. This over reaction then leaves us stuck in the middle of how things should have gone vs. how things went. This robs us of the power to deal with what needs to be accomplished with the available resources at hand. You have a say. While there are events in life that we cannot alter, one thing that always remains in our control is who we are going to be in the face of those events. Where are you standing regarding the events that are taking place? Focus your attention on what you are committed to - for yourself and others - and take action based on that. By doing this, you will experience more freedom and clarity, and your actions will make more of a difference. Ultimately, when people experience stress, they are simply reacting to life not working out the way they want or expect. Becoming aware of what is really happening -- separating what happened from our story or interpretation about what is happening -- allows us to discover that much of what we considered already determined, given or fixed, may in fact not be. Situations that may have been challenging or stressful can become more fluid and open to change. We find ourselves no longer limited by a finite set of options, but able to stand committed, not stuck. This can create new levels of ease and enjoyment. You may actually surprise yourself and find areas in your life where you have said good-bye to stress!

         
    How to manage tension and stress 4 useful tips

     

    Stress has always been a part of our lives. It is but a common occurrence for people to hear someone complain of how stressful his life had been in the school, in the workplace, or even with his family. This situation happens everywhere regardless of race, nationality, status in life, or level of education attained. Stress is just there clinging to us wherever we go, and we can’t merely disregard this sad truth. We must remember that in whatever we do, there are just some inevitable factors that cause pressure and anxiety to us. On the other hand, there are those that we can control. We must therefore be sensible enough to differentiate the two so that we do not end up wasting our time, effort, money and abilities on matters that we can’t change. Enumerated below are some helpful advice on how to cope with tension and stress: 1. Identify what makes you anxious and uneasy. Making a list of your stressful experiences is useful. Immediately deal with the issues that you can change like waking-up late for work in the morning or beating deadlines during the last minute. Forget about the ones that you can’t influence like being stuck in a traffic jam or not getting into the elevator because there is no space left. 2. Calm down. A three-minute break would do you good. You can go to the bathroom and wash your face, sneak out to buy a candy bar, or inhale fresh air. You can also listen to relaxing music, punch a pillow, or call someone. Releasing your inner feelings to a good friend is a healthy option. 3. It will pass; it will be over before you know it. Constantly reminding yourself that the stressful event “will end sooner or later” can make you see the positive sides of things. At the same time, stabilize your emotions and think of what is the best thing to do rather than take your energy away from what needs to be done. 4. Know yourself. Ask yourself: What triggers your anxiety? If it is your job, then maybe it’s the right time for you to reconsider whether it would be best to find a less stressful job. You can also make your present job more bearable by allowing yourself to get that needed vacation or leave. Never tire yourself of thinking what can’t be changed immediately, like a new memorandum assigning you to a new work schedule that you don’t prefer. In due time, things will get better as you adjust to your work. Eventually, you have two choices. You could change the situation or you could accept it. There’s no other way around it.

         
    How to manage your holiday stress

     

    Are you plagued by holiday stress year after year? Do you feel as if you are a victim in all of this? Do you believe that you are the ONLY one in your household who is contributing to the success of the holiday? Let me share with you some ideas for making the holidays manageable. I used to literally make myself nuts during holiday time. I was married to a man who thought his contribution to the holiday was simply to show up, eat his fill and then watch television in the living room while I cleaned up the kitchen. I also had two sons who couldn’t care less about the trimmings of the holiday season. What I am about to suggest may offend your sensibilities but it does stand a good chance of greatly reducing your holiday stress. When you are finished with this article, you’ll have to decide what is most important to you---having everything just perfect or regaining some of your sanity. When all is said and done, you can always continue to do it just as you’ve always done. I’m only providing some alternative suggestions. What is your typical routine? Of course, for me there was mailing of at least 100 Christmas cards. Often this was the only way I was able to stay in touch with people I cared about. Then there was the gift buying. I married into a family where I instantly inherited 20 nieces and nephews and the family insisted that all children receive a gift from all the aunts and uncles until they reached the age of 25! No matter what I said, they were not going to be swayed from their position. Christmas shopping, for me, was a chore. Then, after the gifts were purchased, there were the many hours of gift-wrapping that was required. And what about putting up the Christmas tree and decorating the rest of the house? Let’s not forget the cleaning that had to be done to make my house presentable for the drop-in holiday visitors. There was also the baking of the many multiple varieties of cookies and the preparation of whatever food I was expected to bring to any myriad of places to which we were invited for holiday party after holiday party. Add to that the stress of the inevitable weight gain over the holidays and it was no wonder I was crabby and irritable. Once I began to practice Inside Out Living, ™ I had to question the sanity of all the rituals in which I engaged myself. The first question I asked was, “How many things am I doing because I believe I have to and how many are for my pleasure and the pleasure of my family?” I remember one particular Christmas when I was feeling especially stressed, I told my children I either needed help with holiday preparations or I needed to cut some things out of the holiday routine. They made it clear they didn’t really want to help in reducing the load of things that I put on myself but they were more than willing to forego many holiday traditions. In fact, what they told me is that we didn’t need a tree. All they cared about was presents and they didn’t even need them to be wrapped! That was eye opening for me. Now it was clear that anything beyond gifts was something I was choosing to do and not something that was necessary to the success of the holiday for my children. Next, I had to assess what was necessary for me. I decided I wanted to send Christmas cards to stay in touch with friends and family and I wanted to wrap my children’s gifts so I could enjoy the expressions of surprise and pleasure on their faces as they opened their gifts. That particular Christmas, I discovered the joy of sending out New Year’s cards. That’s right. I stopped pressuring myself to get the cards out before Christmas. After all, the purpose was to keep in touch with people. It turned out to be much better to send my card in January. It definitely stood out from the rest! I didn’t put up a tree. My children really didn’t care if we had one or not. Neither did I. Great stress reducer. I also gave up the idea that everyone in the home SHOULD contribute to the work involved in the holidays. In demanding assistance from unwilling family members, the only thing I accomplished was to alienate the people I loved the most. The whole holiday hype was not important to them. If it were, they would have more willingly provided the assistance for which I asked. In shopping for the nieces and nephews, I discovered the value of gift cards. The kids love them because they can pick out whatever they want and they protect them from getting those unwanted, unappreciated gifts from an aunt or uncle who really doesn’t know them well enough to purchase a gift they would truly appreciate. Another suggestion, particularly if you have older children, is to take the money you would normally spend on gifts and find a family who needs it more than you and purchase gifts for another family as part of your new Christmas ritual. As for the cookies, I stopped making 27 different varieties and only made chocolate chip cookies---the family’s favorite. They were always a hit and no one really the liked the others anyway! And as for the weight gain, there are two possible solutions. Approach the holidays with reckless abandon. Know that you will gain weight and that you will address it in January. The other option is to take control of your eating. Eat smaller portions and taste, instead of devour, any of the many sweets offered during holiday parties.

         
    How to meditate in a noisy environment

     

    : The first thing any meditation text will tell you is to find a quiet place with little or no distractions. In a perfect world, these silent places would exist for everyone. But, in many people’s lives, distractions are the rule rather than the exception. Let’s face it; life is hectic these days. If you share your home with children, parents, or roommates, you have built-in distractions at every turn. Whether it’s the television, earsplitting music, or just loud conversation, you may not be able to get a moment’s peace in your home no matter how hard you try. You may ask, “How can I possibly meditate under these conditions?” Unfortunately, many people just give up. They feel the noise and distractions in their lives make it impossible for them to enjoy the advantages of a daily meditation practice, which include stress-relief, mental relaxation, and physical rejuvenation. Ironically, these are exactly what we all need in these stressful, hectic times. Well, the good news is, you can! The method I’ll describe has been effective for me and many of my friends and associates. It takes practice though; along with acceptance, patience, and perseverance. Here’s how it works: The key to meditating in a noisy environment is to change the way you think about noise. Rather than letting the external sounds distract you from your meditation, use them in your meditation. Try this: Sit calmly and just listen to the noise around you. Let the sounds fill your head. Focus on the tones and vibrations of the sound rather than their origin. All sound—whether distracting like a television, a baby crying, a dog barking—or calming like ocean waves or a running stream—are just vibrations. If you break the noise down to its components, you can focus on the deep underlying vibrations and actually enhance your meditative state.

    If a sound is a sound is a sound, then this sound could easily be comforting rather than annoying. Acceptance – You can’t make the noise go away. You could try ignoring it but this is usually futile. You could try blocking it out with music but you will find that lulls in the music will allow the outside noises back in. The intermittent nature of this can prove to be even more distracting. You may even find yourself dreading the soft parts of the music or the silence between songs.

    In order to meditate in this kind of environment, you have to acknowledge the unwanted sounds in your space and understand that you must coexist. If you can accept them and are determined to meditate “with” them, not in spite of them, they lose the power to control your life. Patience – Give yourself a break. Don’t expect to be able to do this right away or 100% of the time.

    Be patient with yourself and realize that ALL meditation is about catching the mind wandering and bringing it back to your “object of meditation.” If you feel you’re getting frustrated with yourself because the sounds are still annoying you, pat yourself on the back instead and accept that you are only human. Just smile and focus back on your meditative mind, you will eventually succeed and—believe me—it will be worth the effort. Perseverance – Don’t give up. There will be times, especially at first, when you just can’t help being annoyed by the unwanted sounds. You’re non-meditative mind will “know” that these sounds are distracting and it will naturally want to be distracted.

    Just focus as best you can for your meditation session and come back tomorrow and try again. You’ll find that the meditative mind will start to learn that these sounds are part of the process and it will become easier and easier to reach your meditative state. So, if your life is full of noise and distraction, you don’t have to give up on a healthy meditation practice. Try the method above and see if it works for you. I sincerely hope this information helps because I strongly believe everyone should include meditation in their daily lives regardless of their living situation. If you have any questions or feedback about this article or any other subject, I would love to hear from you. You can contact me by emailing [email protected] or by visiting my website at imcalmer.

    In peace, Mike Suzuki

         
    How to minimize stress in your life

     

    : Every parent gets stressed. Its a part of life. How we deal with our stress will help shape the emotional health of our children. This article shows simple keys on how to deal with stress appropriately. Use these simple tips to minimize stress in your day to day living. Lower your expectations and you will suffer less disappointment. Try seeing everything as already perfect and accept things as they are, then you can strive less and relax more. Learn to say NO. Next time someone asks you to do something, before the word ‘yes’ slips out, pause, say you can’t give an answer just yet – you’ll get back to them. This technique gives you time to think. Now you can choose to say NO, calmly, politely and kindly. Do one thing at a time. SLOW DOWN!

    If you are racing, so is your heart! Write yourself a list, prioritize your tasks and work through your list methodically. You need to enjoy what you are doing, not just the results of your efforts. Stop trying to fall asleep. So many people go to bed desperate to fall asleep as quickly as possible, and then suffer the frustration of wakefulness. Quit struggling – you need to relax before you can sleep!

    Be thankful that you are warm, safe and cozy, be glad that your body is resting. Breathe deeply, slowly, gently and listen to your heart beating peacefully. Laugh more! Get serious an about humor. Laughter is seriously healing. The special chemicals released when we laugh are nature’s finest form of natural medicine. When you’ve suffered a stressful day, make sure you ‘suffer’ some serious humor in the evening.

    Watch a comedy show or film, one you know will produce copious laughter, to counter the stress you’ve endured. If you want to take a 30 second 'holiday' here is a funny video to watch: netjoke. ws Treat yourself to a catnap and don’t feel guilty. When your body is pleading for rest, “40 winks” works wonders but only if you don’t feel guilty about this. Get out in the fresh air! Drab office, the whir of computer hard drives the drone of your boss’s demands.

    Get outside during your lunch break, find a patch of green, some flowers, even wander around a garden center! Lose yourself in nature and feel your tensions dissipate, for a while at least. Live in the now. The past is gone, you can’t change it. The future is mysterious and seductive, but only with you in your dreams. What you need is with you NOW so make the most of it. Be creative and give everything you’ve got to NOW.

         
     
         
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