Methods To Relieve Stess

Jane, a working mother, often feels tense. She feels she has too much to do. At the end of the day, she is drained and frazzled. She feels as if she is being pulled from all sides. Consequently, she cannot meet the demands of her job or her family. She gets irritated over insignificant things and has intense emotional outbursts. Lately, she cannot sleep at night, does not feel hungry, and feels exhausted all the time. Jane is under stress.

Many people who are under stress do not know what the effects of stress are and how it feels. The following are some key stress indicators:

- Irritability and nervousness
- Sleep disturbances
- Poor concentration and low memory retention
- Anger and tantrums
- Anti social behavior, sometimes bordering on the violent
- Alcohol or drug abuse
- Emotional outbursts

Constant stress will trigger physical ailments. When a person is stressed, the body responds by increasing the heart rate. The blood pressure rises because of a need to pump more blood into the brain. Blood is drained from the intestines and shunted to the arms and the legs (protection and attack instinct). Blood clotting takes place more quickly (body’s protective instinct).

While stress is present everywhere these days, about 10% of the population suffers from chronic stress. If left untreated, this can cause extensive damage to a person’s physical as well as mental well-being.

Stress CAN be relieved. There ARE ways in which one can drain out this poisonous matter from the body.

Methods to relieve stress:

Do it willfully and enjoy the satisfaction. Multitasking is all very well, but it's more for computers than man. Pay attention to the task at hand. Finish it and then go on to the next task.
Plan your day. Keep a timetable. If you are a working mom, there are deadlines to be met, brownie meets, and coaching sessions; not to mention cooking, cleaning and washing. Yes, that’s a lot of things to do. So, split the load. Fix a time for a task and pat yourself on the back when you finish each task.

Don’t rush through your meals, no matter how important that meeting is. Take the time to quiet your mind and relax when you do this all-important activity. Find pleasure in eating.

Keep your thoughts positive, ALWAYS. Focus on the good side of things. Meditation, Yoga, or Tai Chi will greatly help to calm your troubled mind. During the day, notice your body. If you notice tension in your body, release it. Breathe deep and stretch any of the tense areas.

Get some exercise. Jog, run, play, swim - just release those cramped muscles and let your heart beat faster and stronger.

You are only as good as the things you put in you body. Avoid sugary foods, fast food and fried stuff. Take in a lot of fiber and complex carbs. Plenty of fresh fruits and vegetables make you feel good.

Remember that proverb," All work and no play makes Jack a dull boy?” Find some things that you enjoy and make time for them. Read that book; go for a walk; or listen to music. The important thing is to find some time for you.

Lastly, be gentle with yourself. It is natural to fall back into stressful habits from time to time. If you do, simply notice this change and don’t get judgmental. Move back to the stress reduction techniques.

Managing Stress Could Be Blessing In Disguise!

Life with stress and life without stress- they are poles apart!

Some types of stress are inevitable. Some stresses are those over which you have no control. Plus, some one may be the cause of your stress; there are some types of stress of which you are the cause, and therefore you have to find its solution.

Mostly, the level of your stress and the level of your heartbeat go hand in hand. The greater the pounding, more intense is the level of the pressure. Nobody is happy to own the stress permanently. Hence, arises the question of managing the stress.

The causes of stress are innumerable. May be that it concerns your children, or the usual, unusual arguments with your spouse. A word of caution to the heart patients. Develop the trait of patience and avoid stress at all costs. Stress is the cause of many heart attacks.

Remember the cop managing the heavy traffic in a busy junction-he is the master of traffic rules, he has the assistance of red, yellow and green signals. He regulates, controls the rush of a large number of vehicles, with the assistance of these signals.

So, coping stress is all about stress management. Nobody likes to remain in a state of stress. But the style of life in the modern materialistic civilization, throws many types of stresses, without your asking for it. Rather, stress is forced upon you! Managing the stress assumes added importance here. Some of the following guidelines may help you in manging the stress:

1. Do not suppress your stress. Only you know the reason of your stress. Discuss your difficulties with your trusted ones, friends, relatives or with your spouse.

2. Do some deep breathing exercises, for 10-15 minutes everyday, sitting all alone.

3. Everything in the world is happening as it should. You are not the one to create all the problems or to solve all the problems. The perfect order or discipline that you want might not be available at all times. Carry on them, with the available discipline.

4. Temper is very valuable. Do not lose it. But if you are determined to lose it, do not respond to anyone at a high temperature level. Let things cool down. Time provides its own answers, for major part of your problems.

5. Think of the positive side of the issue. The strength of the negative side, will then automatically weaken.

Sometimes, a spiritual personality can help you more, for sure, than your psychologist or family doctor. Do not hesitate to surrender before the Perfect Master. He may bestow you with such grace, bless you with such positive thoughts that your stress may just float away, destination less and direction less never to return again.

Yes, this is not a vague assumption. This stress, could be your blessing in disguise!

Managing Stress

A growing number of women are experiencing the challenges of being a caregiver. Whether they're looking after children, elderly parents or a sick relative, the stress can take a physical toll on even the most hardy individuals.

The editors of Caring Today magazine offer these tips to work a little relief into busy schedules:

• Make time for a hobby. There's no need to feel guilty for taking time to have fun. Consider a hobby a tonic for your health. Paint a picture, knit a sweater, strum a guitar or hit a few golf balls.

• Take a 10-minute vacation. Can't go on that holiday you really need? Take a 10-minute fantasy vacation instead. Close your eyes and picture yourself in a place that makes you happy. Focus on the details-the sights, sounds, smells and feelings-to bring the scene alive.

• Try the tennis ball trick. For a quick mood boost, roll a tennis ball over tight muscles. But make sure you use a firm pressure-a light stroke stimulates instead of calms.

• Write out your worries. Telling your troubles to a friend can make you feel better. So can venting on paper. In fact, study after study suggests that jotting down your feelings about an upsetting situation relieves stress, boosts immunity and results in fewer visits to the doctor.

Look to Mother Nature to Reduce Stress on the Job

Are inadequate communication with co-workers, lack of control and even too much work stirring up feelings that you just can't take it anymore? If so, you may be experiencing work-related stress.

According to the U.S. National Institute for Occupational Safety and Health, work-related stress is a physically and emotionally harmful response that occurs when the requirements of a job don't match the capabilities, resources or needs of a worker.

Enduring tension headaches, neck and back pain, and tiredness are a few of the telltale signs that you may have work-related stress. Unfortunately, stress can affect more than just your performance on the job. It also can affect your health.

Because extreme stress can take a toll on many parts of your body, this state of mental tension and pressure can leave you with various degrees of health effects - from uncomfortable conditions, like heartburn, to chronic illnesses, such as diabetes. In turn, many stressed-out workers have found that Mother Nature holds the key to stress-relief.

Studies show that some all-natural products can help you control stress during trying work situations while bringing significant changes to your long-term health. For instance, Vital StressX, developed by CyberWize.com, contains a blend of seven unique herbs, known as adaptogens, that help fight stress and restore balance in your body.

Discovered by the Soviet Academy of Sciences, the adaptogens found in Vital StressX increase the body's ability to cope with internal and external stress factors by helping control the production of excess amounts of cortisol, hormones that are always present in the body but are disrupted during times of high stress.

Clinical studies also show that adaptogens can help boost energy and endurance, promote heart health, sharpen memory and alertness, build immunity and help fend off and repair damage to your body's cells.

Living a Better Life in Times of Chaos

Is your life full of chaos?

Challenges such as stress, anxiety, illness and depression all contribute to a chaotic life. So how do you rid your life of the obstacles to your happiness and change it for the better?

Yehuda Berg says the answer lies within a group of sacred letters from the biblical story of Moses and the Red Sea. In his book "The 72 Names of God," Berg says that through 72 three-letter combinations taken from three biblical verses, you can find the strength to eliminate negative forces that keep you from living a fulfilling life.

The book explains that the 72 names are not "names" in the literal sense, but visual mantras that are activated spiritually rather than vocally. These spiritual tools come from a tradition called Kabbalah, which is today the fastest-growing global spiritual movement. Contrary to popular belief, Kabbalah is not a religion and you do not have to be Jewish to study it.

According to the teachings of Kabbalah, everything, including our destiny, begins and ends with our own individual behavior. The apparent randomness that we encounter in life is actually a system of cause and effect. Furthermore, the ability to overcome challenges lies in the power of mind over matter.

"The 72 Names of God" encourages readers to meditate on the names and follow through with a physical action to implement positive change in their lives.

Here are a few of the names and their applications:

* Healing: Think about others who also need healing. Be accountable. Blaming someone or something else absolves us of responsibility. Accepting 100 percent responsibility brings about the energy of healing.

* Unconditional Love: You should offer unconditional love to others if you want to have peace and serenity in your life. Love has the power to eradicate all forms of darkness. When you offer love to your enemies, you destroy their darkness and hatred.

* Eliminating Negative Thoughts: When negative thoughts - worry, anxiety, fear, pessimism, uncertainty - invade your mind, focus on thoughts that move you forward, not backward.

* Letting Go: Human nature is to hang on to past regrets and earlier traumas. But you cannot live a fulfilling future if you are hanging on to an unhappy and cynical past. This name gives you the courage to let go.

Little Known Stress Management Tips & Techniques: How To Relax More & Worry Less

What is Stress?

To understand the need for stress management, we must first understand stress. When a person is in danger, the body reacts, preparing to defend itself. The heart rate increases, blood pressure climbs higher, breathing becomes faster and blood flows to the muscles. This is great if a fierce dog is chasing you, because it gives you additional energy to get out of harm’s way. Unfortunately, the body reacts in the same way in response to daily problems and changes and over time this causes issues. Your body is ready to flee, but you don’t need an extra spurt of speed. With no way to release this additional energy, you become nervous, anxious and worried. This is called stress.

Physical issues such as an illness, lack of sleep or eating poorly can cause stress. Stress can also be caused by mental pressures like worrying about work or a death in the family. Major life changes can also cause stress. Not only negative changes such as being laid off from a job, but changes that are considered positive as well, such as a marriage or a promotion at work can result in stress.

What Problems are Associated with Stress?

Stress management can help with the physical effects of stress. Stress can cause a number of health problems and can make existing problems worse. Fatigue, back pain, depression, high blood pressure, insomnia, headaches and constipation are just some of the signs of stress.

Stress Management Techniques

Stress management is the process of dealing with stress and lessening its negative effects.

To effectively deal with stress, it is necessary to sense when you are feeling stress. Next, you must determine what is causing the stress. This will be different for each individual. For example, one person might consider the daily commute a great time to wind down from work and listen to relaxing music in the car, while another finds the rush hour traffic incredibly stressful.

Once you have recognized the cause of the stress, see if you can get away from it or avoid it completely. If that is not possible, consider ways to lessen your exposure to the stressor. For example, can you spend less time engaging in a stressful activity? Can you limit the activity to certain days?

Think about your emotional reaction to stress. Do you try to perform every task perfectly? Are you trying to keep everyone happy? These attitudes are bound to cause stress when you fail to live up to your own expectations. In the name of stress management, take it easier on yourself, ask for help if you need it and recognize that no one is perfect.

Exercising regularly is a great stress management technique. The physical activity releases pent-up energy and distracts you from your anxiety, helping you to relax.

Other Stress Management Tips

- Get plenty of sleep every night

- Get away from stressful situations by participating in hobbies and other activities you enjoy

- Prepare well in advance for stressful events

- Meditate or use deep breathing exercises

- Eat healthy, nutritious meals and limit the amount of alcohol and caffeine you consume

- Manage time wisely and don’t take on more than you can handle

- Ask for help if you need it

- Learn conflict resolution skills and use them

Keep the little things ... little.

Too much stress? Get dressed before bed, make breakfast the night before, and work with the little voices ... say what?

Ever feel you have too much stress in your life? Most of know there is good stress and bad stress. Good stress challenges us, helps us be productive, creative and leaves us feeling better for having coped.

Some stress isn't good for us, especially if it lasts for longer periods of time. Most articles I've read suggest we have no control over 90 percent of stressors that could impact us. They are probably going to happen whether we like it or not.

Do we turn a blind eye? Are there little things we can do to mitigate the daily stressors we all face? I'm talking little things.

One of my neighbors, Dr. David Posen has written three books relating to stress and lifestyle management. He observes we all have a little voice in our heads that talks to us. These internal conversations can be positive or negative. The good news is we can control the type of dialogue we have. In my business I work with top sales professionals. One of my areas of focus is helping them understand the power of positive self talk. Managing these little voices can significantly impact their business goals and improve their personal life.

Dr. Posen in his latest book offers 52 "prescriptions" he believes can have a profound and positive effect on lifestyles. I'm not a doctor so I can't write a prescription. I can share some 'little things' I've done for the past 20 years that have worked for me.

In the morning, have you ever worried what you are going to wear for the day? Why not make that decision the night before. Before you go to bed, lay everything out. You may think it funny, but I lay out my clothes the night before, including my socks and underwear! I extended this to breakfast. Just before I go to bed, I program the coffee maker; lay out my cereal bowl, coffee cup, juice glass and multivitamin. Does it save a lot to time? Maybe not but if my most difficult thing to remember in the morning is the coffee goes in the cup and juice in the glass, them I'm off to a good start. Next thing I do is organize the little voices in my head. It's going to be a great day. I will be productive. I will not let others actions impact my behavior. That's it. I get on with my day and try not to let the little things become big things.

Take charge of the little things you can control - and if you don't already do so, start singing in the shower!

Keeping a Safe Distance from Management Stress

You finally got your well-deserved promotion. After working years and years on proving your worth, having been recognized for your efforts and getting that sizeable increase is making all the hard work well worth it.

But then again you didn't count on all the pressure the new job comes with. You suddenly notice that you're always tired, irritable and hardly gets any sleep, in other words you're all stressed out. Managing an office is not a simple task, as it seems. The responsibilities that can come with the job can be quite tremendous and for lesser people a breakdown is not uncommon. Management stress is a common occurrence with upper management.

Keeping Away from Management Stress

So as to not succumb to management stress, a person must be able to discipline him or herself. Have a proper work, rest and play schedule. Keeping yourself organized won't let you get stressed out.

Know your responsibilities and organize them according to their priority. Bering able to effectively divide the work is a sign of a true manager, which makes the workload light for everybody. Properly dividing responsibilities won't provide pressure to a single person which will make production faster.

Set attainable goals. If you keep on promising numbers and figures that are hardly realistic would provide unnecessary pressure and would contribute a lot to the stress factor.

Get along with your employees. Avoid letting them exploit it though, you are still the boss, set certain ground rules and an invisible line wherein you can still be in a good boss-employee relationship and still get the respect you deserve.

Management stress should get the best of you. Learn and research well your new position and live a healthier and stress-free life.

It took a tragedy to help me to increase my self-esteem

There are many people seeking help and ways to increase their self-esteem or self-confidence. This article describes how I managed to pull myself out of depression, and how I boosted my own self-esteem by hearing about a tragedy which happened in my local area.

I am the type of person who always saw life as one big struggle. I thought that I had it tough, that I was so unfortunate. To say that I worried about things was an understatement. I stressed so much that my hair began to turn grey by the age of twenty-one. My self-esteem had been shot to pieces by people who had bullied me at school and despite many attempts to achieve happiness, had not been able to find it. I was a very negative thinker and certainly did not appreciate what I actually did have in life, which were a superb family and some good friends.

The tragic event

One day when I was around my early to mid twenties, I went to the hairdressers for my monthly trim. I knew the lady who worked in there quite well and we often had a good gossip. What she was about to tell me, not only came as a shock, but would change my life forever.

She asked me if I had heard about the car crash, that had happened over the weekend. I hadn't and she then went on to describe what had happened.

Three young men who were all aged twenty-two, were on the way for an evening in the local public house. One of them decided he would drive and on the way there, partly due to the fact that he was driving too quickly, he lost control of the car. His vehicle had then careered straight into a large tree, all three of the people in the car had died at the scene.

She continued that one of the men which had died, had worked in the butchers, which was only two doors away from her shop. She described the man in question, which turned out to be a person that I knew, just to say hello to. I actually saw him on most mornings and we often smiled at each other, and would say something like, hi there.

I know that this type of event happens everyday, however this had really took me by surprise and had quite a big impact on me. I was asking myself many questions such as:

Why him?

Why did he have to die so young, he seemed so harmless and friendly?

Later on when I was at home, I started to think even more about this particular person. Even though he was friendly, he always looked quite stressed and did not seem that happy. If he had known what was about to happen to him, I am sure he would have made the most of the time he had left.

It should not have taken this kind of tragedy to bring me to my senses, but it did. I suddenly realised that we are all terminally ill as we all will die at some point in the future. I am sorry if that is a bit morbid, but it is true. Not all of us will live until retirement age and our lives could end tomorrow.

I then decided that I had to change my approach to life, I needed to make the most of whatever time I had left. Time spent stressing is time wasted. I am now just going to go for it and not worry about, for example, what people think of me.

I also thought about the family and friends of the people who had died. I can't really imagine what they were going through as I have never been in that situation, however is must be awful. Those people have a reason to feel sorry for themselves, not me.

Life is no longer the struggle it once was, I do not care how much money I have or what car I drive or what opinion people may have of me. I fully appreciate my sense of smell, my ability to walk and talk, my family and my friends. I will die at some point but in the mean time I am going to live life to the full.

I hope this article can help you to increase your self-esteem and in conclusion, life is to short to worry. Walk tall and be proud of who you are. Think about all the positive aspects of your life, rather than the negative ones. Good luck.

Is Your Work Stressing You? Test Yourself

All of us who are working to earn our living face some stress in our work life. Many of us face more stress than we can cope up with. But sometimes we don't realize that. The stressed life becomes a routine, and we don't bother to check if we are under more than acceptable stress. Can tests and quizzes help us find out the true state of affairs? Let us find out.

Let me talk about few quizzes that you can take to understand your work life and stress better. For example quizzes that are titled - Are you stressed? Are you a work slave? Do you believe in fun at work? Are you living a tense life? Are you burning out yourself? Are you fighting stresses in the right way? And Are you a good time manager? Will all tell us something about our mental state? How do these quizzes and tests help us?

No test or quiz can be precise. No body can tell us precisely about our mental state. It is not measurable. But a quiz raises questions. It wants us to answer many questions. That makes us think about the answers. This is like somebody interviewing us and making us think of the answer. The thought process that begins in our mind is a great tool for self-improvement. Once we realize that we might be facing more stresses or that we are nearing a burn out, we will take care.

Let us all remember that the world is going forward at a great speed. In this information age, people to people contact is getting reduced. This makes us more vulnerable. Earlier colleagues used to be more vigilant about other co-workers. Today, everyone is over loaded. Tests and quizzes are therefore a good way to self analyze and decide the course of action. Stresses are harmful. If we can use any tool that can help us, we should try. Use tests and quizzes to find out if you are stressed and try to live a long and healthy life.

Is Your Job Stressful? Add a Little Harmony

Every job has stress. Some stress is due to the nature of the job, some stress we apply to ourselves, and some stress is caused by those around us, be it demanding bosses, unreasonable customers or unproductive and scheming co-workers.

Malcolm S. Forbes once said, “If you have a job without any aggravations, you don’t have a job.”

So if workplace stress is a given, then how we handle this stress has a large impact on how well we perform and how much we enjoy our job.

The fact is that living and working with others is not always easy. You don’t have to like the people you work with, but you do need to be able to co-exist and co-operate with them. You can start by remembering that everyone has their place and the more harmony you can bring to the situation the more enjoyable it will be for everyone.

Why not try bringing a little harmony to the workplace by imagining your job as being a member of a choir. In a choir some people sing too loud, others too softly and some out of tune, but we’re all still part of the same choir. If you sing louder to compete with the loud singers or sing so softly that you are not heard or sing out of tune just to fit in, then you do nothing to help the choir-you don’t add anything to the harmony.

You can’t change how another sings, you can only do the best that you can and hope that others follow your lead.

The Roman philosopher Sallust said, “Harmony makes small things grow, lack of it makes great things decay.”

Wise words, indeed. Whatever you do, don’t add to the disharmony, this will only make matters worse and drag the choir further out of tune.

Your performance should be based on how well you perform, and not the performance of others. The more harmony there is in a choir the better it sounds. The more harmony we can create at work the less stressful our job becomes. Don’t let someone else singing off key ruin your song.

Is Stress Ruining Your Life?

Do you find it difficult to make decisions? Do you feel generally unsettled and sometimes downright irritable? When you stop and think about it are you aware of an underlying sense of anxiety or worry that permeates every aspect of your life?

If you’re nodding your head to all or most of these questions chances are that you are suffering from chronic stress.

Although the word stress is frequently heard it’s far reaching long term damage is little appreciated. Allowing it to continue builds invisible barriers in your life and limits your ability to simply enjoy life and your capacity to express emotions and appreciate opportunities. If a sense of stress becomes the norm rather than the exception you run the risk of inflicting serious damage to your health and limits to your future happiness.

Think about it – imagine how different your life would be if you just went ahead with decisions and once you made those decisions they didn’t come back to haunt you. Imagine how much more energy you’d have to enjoy activities that you put off now, because you ‘don’t feel up to it,’ or you ‘just have to get some extra work done.’

Don’t worry if you feel all of the above is pertinent – you are not alone. Stress and anxiety are commonplace in competitive environments and most workplaces. Unfortunately nowadays we are bought up to believe that you must be seen to succeed at everything and that you must be able to buy all the latest products and gizmos to add short-term enjoyment to your life.

With this kind of everyday pressure to face it’s not by accident that such conditions as IBS, chronic backache, depression, psoriasis and migraine are on the increase in our hi-speed, consumer oriented society. Understandably when we fall pray to these conditions we seek our doctor’s advice, who will invariably prescribe a drug regime. This traps you in a syndrome of dependency on drugs and feelings of failure because you are unable to cope with life like everyone else seems to.

What Can You Do to Avoid the Stress Trap?
The simple answer is to learn the art of living consciously and being self-aware in the right way. Instead of constantly going over thoughts in your head that point out your mistakes and what everyone else is thinking, ask yourself some useful questions.

You could start by posing the question: ‘How am I contributing to my feelings of stress?‘ This could lead you to examine what exactly you’re saying to yourself in your head and noticing whether it’s of value or helpful.

Then perhaps check whether you’re tensing up your body anywhere. You may suddenly be aware that every time you talk to a certain person you are unconsciously tensing up your neck and shoulders.

Now check whether you’re habitually imagining things going wrong, or rehearsing arguments to have or how to defend yourself.

Changing your thinking in this way may seem subtle but it has far reaching effects. Firstly it puts you back in control and makes you concentrate on the here and now instead of racing off into your own make-believe land of disaster.

Other key steps to the road of recovery and life enhancement are:

Acknowledge your current feelings – being aware is the first step to recovery.

Get help – seeking support is not a sign of weakness but a step of growth. Talking with a therapist, friends or family about your concerns and frustrations relieves emotional tension and brings a sense of relief – you’re not alone.

Learn how to relax – we so often feel that lying inert in front of the TV of an evening is relaxing. It isn’t. Your mind and body need the benefits of regular relaxation techniques such as deep breathing, calm moments of mental space, regular exercise. The resulting energy and clear head thinking you’ll experience will convince you of their worth.

Doing any or all of these exercises will help you regain control and start to create the life you were meant to have. Why wait any longer?

Is Stress Keeping You Up At Night?

What keeps Americans awake at night? While for some it may have been too much pizza, for most business people today, especially entrepreneurs, managers, and executives, it’s stress. There’s just too much to do, and not enough time to do it. The result of the hyped-up business climate we live in today is a population that’s dependent on medication and drugs to sleep and get through the day. These only serve to increase the devastating effects of stress on our lives.

The Centers for Disease Control and Prevention estimates that 60% to 70% of all disease and illness is stress-related. Add to that the fact that an estimated 75% to 90% of visits to physicians are stress-related, and there’s good reason the drug companies are having a field day. This really isn’t necessary. There is so much good information and knowledge about stress and stress reduction to get all stressed out over stress!

These are the top nine stress busters that I teach all my clients which help them dramatically reduce stress and improve the quality of their sleep.

1. Mindful Awareness of Thoughts and Beliefs - Become aware of what you are thinking and feeling during the day. Are your thoughts negative, fearful or limiting? Do you worry about everything: money, health, and relationships? If you are thinking negative thoughts, you are attracting into your life negative people and unhelpful situations. You are doing the very thing you do not want to do. Try to “let go” of the thought and replace it with a positive belief or image.
2. Visualization - Clinical evidence shows that physical changes clearly happen when people practice imagery regularly. Creating a mental image in your mind is a very powerful practice to use in the morning when you get up and at night before you go to sleep. Start by relaxing with music or in silence and create an image of a peaceful place. Then envision in your mind what you want to happen. “I am totally relaxed, I will wake-up with the solution to my problem, I will sleep soundly all night.” If you practice this technique frequently, you can instill these messages into your subconscious mind and activate the relaxation response anytime you want.
3. Meditation - Mediating before bedtime for ten to twenty minutes can be very helpful for reducing stress and promoting sounder sleep.
Sit quietly in a comfortable chair, close your eyes and breathe deeply. Focus on your breath; relax your chest and body. When your mind wanders and you find yourself lost in other thoughts, let the emotion or thoughts go and return your focus to your breathing. This practice works quickly to reduce stress and rebalance your body. Continue for at least ten minutes or until you feel drowsy.

4.Purchase The Best Of Stress Management Kit -A ten-week multimedia course to help reduce stress, anxiety, promote relaxation, improve mood, lower blood pressure and much more. This course is based on the Center for Mind-Body Medicine’s world-renowned professional training program. It features James Gordon, Joan Borysenko, and other leading experts in mind-body relaxation and stress-reduction techniques.

5. Exercise, Exercise, Exercise
It’s a great way to release tension and fortify ourselves against the physical effects of stress. Engage in aerobic activity; take a walk, run or swim. Try a new, fun exercise such as NIA, belly-dancing or boxing. Exercising in the evening, however can be counter-productive, particularly if the exercise is vigorous.

6. Laugher and Fun
Laughter is one of the healthiest antidotes to stress. Take yourself lightly and your work seriously. When we laugh or even smile, blood flow to the brain is increased, endorphins are released, and levels of stress hormones drop. Start to notice how often you smile. People who experience joy, fun and laughter sleep well.

7. Diaphragmatic Breathing - The following exercises make use of the breath and can enhance the ability to fall asleep due to their calming effect.
Put one hand on your abdomen and close your eyes. Take a deep breath in through your nose and expel it slowly and completely through your mouth. You will feel your belly flatten. Exhale fully, drawing in your abdomen. At the end of each third exhalation, hold your breath for as long as you can. Then repeat the process two or three times, or until you feel sleepy.

8. Take Action - Rather than worry, re-live the situation over and over or spend sleepless nights thinking about the consequences, take some action to move the issue forward. Talk to a friend, get a therapist, journal… just do something. Procrastination weakens productivity, compounds your anxiety and causes the stressful side-effects of guilt, anger and low self-esteem.

9. Get Serious- Hire a coach who specializes in stress reduction and mind-body coaching. Develop a blueprint for lifestyle change, set goals, have accountability and make the health lifestyle changes you have always wanted.

Instant Luxuries Relieve Daily Stress

Discovering how to de-stress may be easier-and more important-than many people realize. A recent survey reveals that 34 percent of Americans report their daily stress levels are at an all-time high. Of those surveyed, more than 90 percent indicated a growing need for adding some stress-busting "instant luxury" to their lives, with decadent desserts and fine coffee topping their "favorites" list, followed by fresh-cut flowers and high-thread-count sheets.

According to Alison Deyette, lifestyle expert and host of the Fine Living Network series "Pocket the Difference," there are some simple things anyone can do every day to bring in life's little luxuries and reduce stress.

"These days, luxury is a mindset, not a lifestyle; to manage the daily stresses of life, consumers are finding ways to treat themselves with products and experiences that convey attainable luxury," said Deyette. "Products such as Nescafé Taster's Choice 100 percent Colombian coffee provide opportunities to enjoy simple indulgences, such as fine coffee, each day."

For coffee lovers in search of instant luxury, Nestlé recently introduced a new variety that allows anyone to experience the world-renowned taste of Colombian coffee, brewed fresh in the cup anytime. This new offering provides java enthusiasts an opportunity to indulge in delicious premium coffee at work or home, that until recently was only reserved for gourmet coffee shops.

Other instant luxuries Deyette suggests as ways people can treat themselves on a regular basis include fresh-cut flowers, possibly from a farmers' market or just a grocery store. She adds, "These types of indulgences can stimulate the senses and make those 'feel-good' chemicals in the brain spring into action."

Since every day should begin with a good night's sleep, great bedding is essential. High-thread-count sheets that are affordable can now be found at virtually any bedding store or major retailer and can add a "little luxury" to your life.

Defining "instant luxury" as a product or experience that's attainable by the average person, the survey by TNS Express asked 1,000 Americans ages 18 to 90 what they are doing to enrich their lives and cope in an increasingly stressed-out world.

If you are Stressed - Learn to Relax

In modern society it is becoming far more impossible to avoid stressful situations. Too much stress can be unhealthy which is why learning to relax is so important. We all cope with stress when we go to sleep at night. While we are sleeping, our bodies become very relaxed and our heart rate, blood pressure, pulse and body temperature decrease. This allows our bodies and minds a chance to recharge allowing us to face the next day with renewed energy.



In theory, relaxation does the opposite of what stress does. It gives the body a break and helps cancel out many problems that stress may cause. Relaxation can also reduce muscle tension. Learning to relax is like learning a new skill. It takes practise to become good at it. Here are a few ideas to help you achieve it.



Breathing.

Most of us take breathing for granted, in stressful situations our breathing can go off sync and we don't even notice. This can lead to muscle tension, headaches and anxiety. Performing deep breathing exercises on a daily basis can help relieve stressful feelings.



Relax your Muscles.

Our muscles tense when we are stressed. Learn to recognise muscle tension and then learn to relieve it.



Use Imagery.

We were all great at this when we were children, imagining things all the time. Learn to use your imagination again to relieve stress. For example, imagine you're sitting on the beach and can hear the waves crashing while feeling the warmth of the sun on your skin.



Exercise.

Exercise can have a calming effect that makes you feel, think and perform better. Yoga is an excellent relaxer. But even just going for a brisk walk can make you feel so much better.



Ways to reduce your stress.

Firstly, take stock of your life and what may cause you stress. Look to find a way you can eliminate or reduce some of the stress in your life. By reducing the problems you can reduce the symptoms of stress.



Take a look at your diet, certain things we eat can all contribute to stress. Caffeine, alcohol and sugar can cause stress, whereas fruit and vegetables can help reduce it.



Quit smoking. Nicotine increases nervous irritability. While quitting maybe a stressful process, in the long run you'll feel better once you've quit.



Make time for recreation and enjoy yourself. Take up some new hobbies and make sure you allow enough time for these each week.



Keep a positive attitude. Try and focus on the positive side of each situation. Looking on the bright side lightens your load. You might not like certain things in your life, but instead of letting them frustrate you, try to accept them and find a way of working around them.



Have a massage once in a while. A massage will allow your body and mind to be intouch again. In stressful situatiuations our mind and body loose touch with one another. This contact needs to be re-established again. If you cant leave the house for whatever reason or don't have a partner to give you a massage at home try relaxing by yourself in the bedroom. Climaxing is extremly relaxing. If you are alone or single, sex toys can help you along with this.



Learn to laugh. Laughing can lower your stress levels and exercises your heart and cardiovascular system. By brightening your mood you can improve your well-being.



Finally, don't be afraid to ask for help. Read a book or even see a counsellor to find out ways of making your life more manageable.



Stress can be a result of allowing daily irritations and frustrations to take control of your life. It doesn't have to be like that. You can anticipate difficulties, plan your time carefully, and be aware of how you react to problems. By attending to a particular problem you can create ways that put you in the driver's seat where you belong.

How You Can Find Stress Relief

Copyright 2006 Douglas Alp

We all have heard of the harmful effects stress can have on our lives. Although we can never totally eliminate stress we must be able to manage stress, and find stress relief, especially the prolonged stress which will indeed cause many ill effects on your health.

In many ways we can eliminate much of our stress by the way we perceive things. There are many things in life in which we have little or no control over. Things such as traffic jams and the way others act. If we react to these things in a way that adds stress to our lives many of our bodily functions shut down and prevent our bodies from keeping ourselves healthy and youthful.

Much of our stress can be relieved by the way we perceive things. In many cases we are stressed out by things we have no control over. If we can do something about a situation then we should act on it to resolve the problem. If the situation is out of our control we would be better off just accepting it for what it is and focus our attention on something more pleasant or something that will enhance our day and our lives.

The body reacts to stress by producing a flood of chemicals that shut down important but not vital functions to survival. This constant supply of stress hormones like cortisol and adrenaline and the suppression of growth hormones and other healing hormones that help your body heal after stress, will damage your body and have a negative effect on your health over time.

Some ways you can control the amount of stress you encounter is to monitor a few things about the so called stressful situation you are in. Firstly ask yourself, am I in control of the situation that is upon me. Like I said earlier if the situation is beyond your control you must let it go. If there is something you can do about the situation then you must be in action and do something to resolve it.

Secondly you could identify to what extent your stress is the result of your interpretation of the situation, which in fact, relates to your beliefs and judgments. If you are caught up in the story of “this always happens to me” or are you always trying to prove something to yourself to reinforce a limiting belief you have about yourself or others. This can be a harmful cycle in which you will always generate unwanted stress in your life. Pay attention to see if the same situations come up and you get stressed out about similar things. Awareness to our beliefs and judgments can open doors to freedom within our consciousness.

The third thing that one can do is to learn to consciously adjust your reaction to what is happening in our lives. Learn to be calm in situations, to be focused and powerful in dealing with stressful issues. When we react all the time we are not in control and not being in control can add to feelings of recklessness. An out of control feeling is definitely a situation which can cause stress.

Besides the few perceptive ways to deal with stress just mentioned one can also start a program which will be more proactive and help you put your mind and body in a state that more readily handles situation as they arise. Proactive stress management techniques can be addressed with knowledge. Through personal development books or courses that teach you to be in more control of your life and to accept others for who they are, you can eliminate about fifty percent of your stress.

There are also courses in anger management if you feel you have an issue with anger. Many times anger is the end result of other emotions such as disappointment, jealousy, fear, or other emotions. Not being able to communicate this in a healthy manner and really understanding your emotions can lead to anger in almost any area of your life. The recognition of these emotions and the ability to communicate them to yourself and others can be a big stress releaser and put you in better control of your emotions and your life.

Of course eating well and exercising help your body to deal with stress. The release of good hormones through things such as yoga, aerobic, meditation, breathing exercising or weight lifting greatly help your body deal with stress, firstly by having a means to release the stress through the physical activity and secondly these activities enable the body to produce the healthy endorphins and healing hormones into your body.

Other ways to reduce stress is to engage in something you love to do. Get your mind off the situation that is causing you stress. By having a hobby that you just love to do such as gardening, playing a musical instrument, stained glass or whatever gets your mind focused on something you love. Usually something creative opens you up a totally different space within you.

And of course my two favorite thing to relieve stress, laughter and good supportive friends. Go see a funny movie or go out with supportive friends to a comedy club. Spend good quality time with them and share your love, don’t complain about your stressful situation unless you discuss it to find possible ways of resolving the situation and then end the conversation and have some fun.

Listen, stress can kill you and the more and more scientist explore this issue the more and more they know that almost all disease can manifest from stress and ill thoughts. Choose to deal with stress in a positive way. Find the way to incorporate stress relief practices into your life and help you mind, body and spirit live a healthier more fulfilled life.

How To ‘Stress Relief’ Easily?

Steam bathing provides a cardiovascular workout without stress or strain on your joints. You heart rate will speed up 50-75% in a 20-minute steam bath. This goes a long way to speeding up your metabolism, thus helping you burn fat. It is about the same as going for a long walk. Some people are under the conception that steam baths raise your blood pressure. While this is true, it also expands your blood vessels to compensate.

Stress Relief

In today's fast-paced world, we are rarely able to take time for ourselves, to relax, and just let our bodies rest. It has been proven time and time again that stress plays a huge role in our physical health and metal well-being. A sauna session is a great way to kick back with a good book or your favorite music and just relax.

Sweating

Sweating is as essential to our health as eating and breathing. It accomplishes three important things: rids the body of wastes, regulates the critical temperature of the body at 37 degrees C (98.6 degrees F), and helps keep the skin clean and pliant. Many people, in this sedentary sauna benefit,sauna health benefit,hot sauna,dry sauna,buy a sauna,build a sauna,sauna,infrared sauna,home sauna,arizona sauna age, simply don't sweat enough, making sweat bathing particularly desirable during these times. Antiperspirants, artificial environments, smog, synthetic clothing, and a physically idle lifestyle all conspire to clog skin pores and inhibit the healthy flow of sweat. These detrimental effects are reversed in a sweat bath.

A Finnish doctor wrote: "The best-dressed of foreigners can come into a doctor's office, and when his skin is examined, it is found to be rough as bark. On the other hand, as a result of the sauna, the skin of any Finnish worker is supple and healthy." Properly cared for skin is better able to resist eczema, athlete's foot, pimples and blackheads.

Furthermore, combining sweat bathing and brushing with a loofa or rough brush removes flakes of dried skin cells that accumulate on the epidermis. If allowed to remain, they can clog sweat pores and oil passages and result in dry, flaky skin.

Blood Pressure

One Finnish study observed that whereas blood pressure of healthy persons remains approximately normal in a sweat bath, there occurs a marked reduction of pressure in persons suffering from high blood pressure. However, this effect is only transient, and the original condition returns soon after the sweat bath.

How To Teach Your Children To Beat Stress

We are sending our children into a future filled with stress and conflict. Parents and teachers have the responsibility to model behaviors and teach skills that will enable our children to be productive, accepting, healthy, and above all, resilient.

1. Self-understanding and acceptance

Self-esteem is a realistic estimate of your own capabilities and worth. People with high self-esteem are productive, responsive, imaginative, and attentive to the needs of others. Encourage your children to develop their natural aptitudes and interests. Set them up for success. Empower them to be more responsible.

2. Adults' understanding and acceptance

Give your children regular, focused, undivided attention. This, more than anything else, communicates your unconditional love.

3. Constructive thinking

We are what we think. Fill your language with statements that help your children see change in a positive way, to view adversity as manageable, to persist until they are successful, and to become more oriented to the needs of others. Prepare your children for the reality that others may not think or believe like they do. Teach your children to identify positive and negative feelings in themselves and others. Replacing destructive thinking with constructive thinking increases self-esteem and improves coping skills.

4. Good decision-making strategies

Making a good decision requires the ability to generate alternative solutions to a problem, predict consequences, view the problem from the perspective of others, and consider how to implement alternatives to reach a solution. Children as young as four or five can usually generate alternatives and predict consequences, but advanced decision making skills come later. Model good decision making for your children. Show children how characters in stories make decisions. Let your children make their own decisions whenever possible.

5. Stress-coping strategies

It's not too early to teach children physical relaxation exercises like breathing techniques, some forms of meditation, imagery, and muscle relaxation exercises. Help your children learn to recognize their own stress triggers and responses, and identify which relaxation methods work best for them. And help your kids laugh--read funny stories, watch age-appropriate comedies, and laugh at their jokes.

6. Good nutrition and exercise

Good nutrition optimizes the way your mind and body works. A well-functioning mind and healthy body increase our self-esteem and resiliency. Make aerobic exercise and recreation a family affair. If your children see you exercise, they are more likely to take it up themselves and develop a lifelong positive habit.

7. A sense of purpose and commitment to personal and social goals

Commitment to goals gives meaning and value to life, and a reason for existence. Children should have more than one goal, and their goals should be realistic. Teach them to be flexible in how they achieve their goals, and help them learn persistence when progress is slow.

8. Social skills and social supports

Healthy relationships build self-esteem and protect from the negative effects of stress. Help your children to build self-awareness skills and to see situations from another's point of view. Teach them to positively manage conflict and disagreement.

Resilient children grow up to be adults who have a sense of control, a positive view of change, and an ability to find meaning and value in life. Now doesn't that describe the kind of people you want to have running the world when you retire?

How To Stay Calm When Life Isn't

No matter what is happening in the world around us, it is never necessary to become caught in depression, fear or other negativity. We are not the victims of the world we see, but have the ability to mobilize ourselves and take charge of the way we respond. There are simple steps to take which when practiced easily turn our state of mind around – and effect the world outside as well.

It is very important to both learn and take these steps. Depression and fear can easily become addictive. The longer we stay in negative states of mind, the more difficult it can become to leave them ..Our world then grows smaller and we begin to develop catastrophic expectations. We lose touch with our own power to take charge, to choose actions and perceptions which counteract the negativity. However, it is the right and responsibility of every mature adult, to steer their lives in the direction of their own choosing. The tools offered both in this article and program make it easy to do. They all result in a process of Centering. The more we practice these steps, the stronger we grow, and the more we can see negativity for what it is, something that has no power other than that which we give it.

Centering
This practice of Centering is universal. Many forms of exercise, martial arts and meditation are ways of achieving centering and balance. They are ways of tapping into the fundamental strength and courage all individuals are endowed with. In Zen they say, “Open the treasure house within.” This reminds us that we are endowed with gifts which are far greater than we currently realize or employ.

In this article, some Centering practices will be offered. While these are simple, they are very powerful. When they are taken on and practiced daily, an individual calms down and changes will soon be seen.


Attention
We are what we think about.. Morita, a Japanese psychiatrist, the founder of Morita Therapy, states that all neurosis comes from frozen attention that has gotten stuck and fixed upon recurring negative thoughts. The more we give attention to that which is destructive, the more strength it has to rule our lives. This can be counteracted rather easily.

Take back your attention. Do not let it be absorbed by all that is presented to it. The power of focus is the power of life. Spend time each day developing focus and concentration. Withdraw yourself from the chaotic external world for a period of time each day, and pull your attention back within. Sit with a straight back, do not move and concentrate upon your breath. Let random thoughts come and go. Do not suppress them, but do not let them grab your attention away. At first you may be besieged by many surprising thoughts and feelings, but if you simply notice them and then return your attention to your breathing, these will soon die down.

Count your breath from one to ten, then all over again. Do this for at least ten to fifteen minutes without moving. By not moving we are stopping what is called the monkey mind, the mind, which jumps from one thing to the next, fears, demands, grabs and sabotages our lives. It is the monkey mind, which causes our sorrow and fear. But it is only a part of us, it cannot take over our lives, when we take our attention back. By doing this daily, we are strengthening new parts of ourselves, which can guide and lead us in a new direction, one of meaning, and well-being.

This wonderful time spent with oneself is a simple way to attain perspective, become able to see clearly and be rooted in the larger truth. This time becomes a fortification against many storms, which naturally besiege us. We develop a place within ourselves, which we can always return, for wisdom, strength and comfort. When we allow the external world to consume us, we are simply giving our natural treasures away.

Rather than struggle to analyze and undo our patterns, we work directly with our attention. The question before us always is: What am I focusing on this moment? Am I present to the breathing, or lost somewhere in a dream, dwelling upon the pains and wrongs I think have others have done me, or the terrible things that can happen someday?

Reality continually renews and confronts us with new tasks, challenges, opportunities and solutions, day after day. Are we in touch with this ever flowing reality? Are we asking ourselves what is available now, what gifts we are receiving and what we can give to others, or are we dwelling upon how wronged, threatened or deprived we've always been?

Gratitude
As we do this faithfully, the second step of Centering appears. At a certain moment we become aware that depression and gratitude cannot co-exist in the same person at the same time. When our focus and life are primarily self absorbed, revolving around self-centered dreams, what we need and what others are thinking of us, we live in a prison without bars. Underlying feelings of worthlessness emerge, producing additional depression, hostility and stress.

In Centering as we become aware and grateful our focus naturally changes to all that we are receiving, to what others need, what we can give, what has to be done. And then we do it. We take action. We do not hesitate. When our focus is placed upon simple daily actions, and upon doing "deeds of service", the monkey mind is dismantled and passing emotions do not take center stage.

As we Center we learn to do each action with full attention, (no matter how small or large). We do not dwell upon the outcome. Our joy and satisfaction comes from acting with a whole heart and mind. Results and consequences are secondary, and take care of themselves. When we are not absorbed by concern for outcomes, how much anxiety can we ever have?

The most powerful antidote to psychological suffering is an individual's sense of self worth. When we are taking actions that are meaningful to us, self-respect develops naturally. When our behavior arises out of a grateful mind, each individual inevitably finds a personal alignment between their daily actions and highest values. As they become more and more occupied with that which is valuable, and life giving, their resourcefulness increase as does their sense of worth. They can then handle any difficult situation and give what is needed to all. Living in this manner, life feels like a gift they are constantly receiving, and they become a gift to life as well.

How To Relax Fast

Why should you learn how to relax fast? Because stress is more than just unpleasant. It's also dangerous. Many diseases are now known to be caused by or made worse by stress, but you can do something about it. Just try these relaxation techniques today, and use them whenever you feel that tension coming on.

1. Have a hot shower. The hot water relaxes your muscles, and the break from more stressful activities helps too.

2. Play relaxing music. Experiment to see which music relaxes you the most effectively. Then keep your favorite relaxation CD at the office, or wherever you'll need it most.

3. Go somewhere else. This really helps if the things stressing you out are in the room or associated with it. Why not get out for a little while?

4. Have a cup of chamomile tea. Chamomile seems to have a calming effect on the nerves, and hot drinks in general can help you relax.

5. Watch your mind. If you can spot the stressors lurking just below the surface (hunger, worry, a phone call you need to make), you can resolve them and feel more relaxed.

6. Have a laugh. Of course, you know from experience that this helps you relax, right? Find the guy that knows all the best jokes, or just find something funny in front of you.

7. Breath deep through your nose. Just close your eyes and pay attention only to your breathing while doing this. Five slow deep breaths is like a mini-meditation.

8. Take a walk. Walking is one of the best relaxation techniques if you have at least ten minutes to spare. Find a pretty place to walk while you're at it.

9. Give someone a hug. As long as it's from somebody you don't mind hugging, this really can be very relaxing.

10. Interrupt your routine. Stop to talk to that guy sleeping on the bench, or eat lunch on the roof. Anything that breaks you out of your habitual patterns can relieve stress.

Over time you can change yourself, and be naturally more relaxed. Of course, if the thought of the work involved in this just stresses you more, you might want to take it slow. In the meantime, the relaxation techniques above really aren't difficult, so why not try a few, and learn today how to relax fast.

How To Reduce Your Stress Like The Pros Do.

Stress is a huge problem especially for people in western societies. There are three types of stressors:

- Physical
- Psychological
- Environmental or Social.
The first group of stressors affect physically, for example : hunger ,hot and cold, illness, pain and injury, viruses, lack of sleep.

The Psychological affects your mind. Examples are : loneliness, fear, death of a relative or friend, threats to security, rejection, depression.

The Social occurs on your environment and they are such as: unpleasant work, extreme weather, economic depression, family environment and friends.

The Job stress is the most important that dominates our lives. It’s high unlikely to find someone without stress.
Some of the symptoms of stress are :

Tension, anxiety and confusion.
Withdrawal and depression.
Feelings of isolation and alienation.
Boredom and job dissatisfaction.
Low self-esteem.

So how you can reduce your stress?
One factor which is diminished is the nutrition. Most of us eat junk food, like fast food , snacks , refreshments which contain a lot of sugar e.t.c. That kind of food will cause illness sooner or later and there is no way you can reduce your stress.

Another factor is smoking especially when is compined with caffeine. These two triggers the stress response.

Medical research has proved that during the stress situations particular vitamins are needed to maintain proper functioning nervous and endocrine systems.

Deficiencies of vitamins B-1, B-5 and B-6, can lead to anxiety reactions, depression, insomnia, and cardiovascular weaknesses, while vitamins B-2 and niacin deficiencies have been known to cause stomach irritability and muscular weakness. Their depletion lowers your tolerance to, and ability to cope with stressors.

One widely popular theory is that the body's need for vitamin C increases when under stress.

The reasons are two:
Vitamin C is stored in the adrenal gland. After the gland releases adrenal hormones as part of the stress response, the supply needs to be replenished. The production of adrenal hormones is accelerated by vitamin C.

Vitamin C is also needed for the synthesis of the thyroid hormone. Thyroid hormone production regulates the body's metabolism. Thus, when the metabolic rate increases under stress, so does the need for vitamin C.

Where do you find these vitamins, particularly B and C?
The B vitamins are amply supplied in protein rich foods.
Vitamin C is found in : citrus fruits, broccoli ,strawberries, tomatoes, green peppers

You may want to give special attention to foods that provide those vitamins affected by stress, but not to the extent that you neglect other important nutrients.

Relaxation is the best tool you could use in order to reduce stress. You can achive relaxation by following the techniques below:

- meditation
- yoga
- hypnosis
- deep breathing
- Progressive relaxation

Relaxation essentially means paying attention to something calming. For example, you can concentrate on your breath and your body. Your aim is to calm your mind and lower your metabolism.

Stress management is a lifelong process. With a successful stress management program, you'll note positive changes:

-In your own health and well-being .
-In your relations with family, friends and coworkers .
-In your performance your energy your concentration your ability to cope your efficiency

How To Reduce Stress And Ease Worries In Just 3 Minutes

Stress is everywhere, we know it’s unhealthy, and we know the conditions it can lead to. Many of us feel we really should do something about it, but the trouble with stress is when we’re in it’s grip it’s difficult to do much about anything.

Meditation, relaxation and visualisation are the standard recommendations for reducing stress, and they are all beneficial and useful to us in many ways, however, they are not so easy to put into use when stress strikes with it’s disruptive companions frustration, confusion, and anxiety in full attendance.

Here’s something simple you can try to diffuse stress quickly and easily, anytime and anywhere.

1. rub your forehead with both hands in vertical lines from your eyebrows to your hairline for a few moments

2. about an inch above each eyebrow you will find a bump – rest your fingertips there lightly and hold

3. take a deep breathe in and lighten the pressure of your fingertips until they are touching those points very softly

4. breathe deeply again and allow yourself to sink into how you are really feeling right now – focus clearly and specifically on the one thing that is mainly causing you stress, or anxiety

5. allow yourself to think the truth of the matter, hold the points and breathe and remain that way for a couple of minutes

6. concentrate on the area you are holding and feel for pulsations under your fingertips as the blood flow, previously diverted by stress, is restored to your forebrain. Now you can begin to think clearly again as you feel stress drain away and find yourself in control and able to choose how you wish to respond to what’s at hand.

What many of us don’t realise about stress is that although it is often triggered by our mental states and emotional responses it is in fact a physiological occurrence. The body responds directly to every impression we feed it be it real or imagined; it makes no difference to the body. If you tell it you are stressed it will respond immediately by sending the majority of the blood from your forebrain to your chest for faster breathing and the more efficient pumping of blood through your heart and to the muscles of your legs for whatever action they may need to take.

When you consider this automatic physical response it’s easy to see why we don’t always think well under stress. This simple technique tells your body to stand down and encourages the blood flow to return to the brain for clear thinking and decision-making.

Try this for:

- diffusing stress on the spot and stopping it from accumulating

- easing worries

- regaining control of your resources and having access to your full capacity for dealing with any given situation.

- preventing the digestive disorders associated with stress developing. (Use this before eating to make sure that your digestive system is ready and willing to receive the goodness from your food in a calm and efficient manner.)

- relaxing and clearing your mind before sleep

- inducing a feeling of calm from which you can then step deeper into a meditative or relaxed state

How To Reduce Stress

This article looks at ways to reduce the amount people stress. I was often known as a bit if a stress head, which I have to admit was a good description of me. I have now learnt about ways to relax, which have helped me to live a much more care-free life.

There have been a number of issues in my own life which have caused me to lose confidence, become stressed and even depressed. These include:

A lack of true friends

I have had problems with debt

A stutter

A bald patch

I have had problems controlling my weight

I was often paranoid about what other people thought of me

These issues have caused me many sleepless nights. I would be unable to get to sleep as I was unable to relax. This was due to constantly worrying and thinking about my problems.

I then decided to study ways in which I could increase my self-esteem, reduce the amount that I stressed and also about how I could learn to relax. After a long time, I believed that I had some tools and techniques which would help me.

Stress management techniques

Stop thinking so much

I am what people call a thinker. I basically think too much. This would not be a problem if I was thinking in a positive way but of course I was a negative thinker.

To help me in this quest to stop thinking, I decided to start listening to more music. Whenever I hit a negative thought process, I would play this music. This could be when I am in the car, when I am in the house and even when I am in bed.

The music helps to take my mind off the issues that I was stressing about.

Quit smoking and start exercising instead

Many people decide to smoke a cigarette when they are stressed. I believe that a far healthier and cheaper option is to exercise.

I will do a few weights and a few press ups which helps me to let off some steam. It also helps me to fight my anger and fears.

Learning to relax

Relaxation was something I found very hard to do.

I have now started various forms of alternative therapy such as tai chi, meditation and reflexology. These are superb at helping people to relax and also help to reduce levels of stress.

This is what has helped me to reduce my own stress levels and I hope the advice will be of benefit to other people.

How To Reduce Anxiety

At some level, all of us experience at different stages of life. Quite often it's a circumstantial anxiety due to a feeling of being out of control, dissatisfied with life circumstances, worried that something bad or worse will happen, or a general feeling of not dealing well with uncertainty. So anxiety is a normal feeling for many, and even a normal sign of being human.

But for many anxiety has become a dominant force in their life, one that affects their self-esteem, confidence, relationships, career, and is a constant inner voice churning that things are not right and that they may get worse. What may have initially been a circumstantial anxiety that ebbs and flows and shows up in minor non-debilitating ways becomes something more. For these people, it's an issue of physiology or biology - one where the anxiety starts in the brain or chemical makeup in the body. And this is where anxiety can become debilitating. What scarier feeling in the world could there be for your own body and mind to become your own enemy, and for the emotions you're feeling to be largely beyond your control. And frequently the results can become acute, such as an anxiety attack or a regrettable conversation or out of control behavior at work or at home. For these people, after months or years of suffering in silence, help is needed and available.

Frequently this is through the support of a therapist or mental health counselor who can provide a safe forum in which to process and discuss what is going on - mostly someone who can normalize and help regulate one's experiences. A close friend or small group of friends can also lend support. Additionally, a visit to a psychiatrist can help uncover whether this condition truly is biochemical in nature. Through brief experimentation with various medications, it could be determined whether a deficiency exists in a specific brain chemical that regulates anxiety. Often the use of medication, despite some side effects, and add normalcy to one's life. Despite having a condition which may be with them for life, at least they can experience a sense of freedom and relief from what otherwise may be a predominant way of being. Relief is available for someone suffering from anxiety.

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: http://www.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.

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 MikeS@ImCalmer.com or by visiting my website at www.imcalmer.com.

In peace,

Mike Suzuki

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 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 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 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.