You are here: Home / Stress

How to Stop Stress & Anxiety Before They Happen

November 7, 2010 By admin Leave a Comment

If you suffer from stress and anxiety, you probably want to avoid future run-ins with these problems. Of course, stress is inevitable, but you can learn to cope with it in a functional, healthy way. Here are some tips for staving off stress and anxiety before they catch up with you.

1. Good Nutrition
This is listed as number 1 for a reason. It is one of the most important and effective means by which you can cope with stress and anxiety and prevent them from taking over your life. Some nutrients and foods that are good for proper brain and body fuction are:

-Essential Fatty Acids, such as those found in olive oil, salmon, flax seeds, and other unrefined vegetable oils should be sought out and deliberately included in the diet.

-Vitamin D
This vitamin plays a signifcant role in mood regulation. In fact, has been used to treat people who suffer from Seasonal Affective Disorder (SAD).

2. Regular Exercise
This is also very important for avoiding the negative effects of stress and anxiety. Don’t wait until you feel stressed or anxious; like good nutrition, make exercise a part of your regular routine. Exercise increases circulation, and also induces the body to produce endorphins. These brain chemicals profoundly affect your mood and response to stress.

Exercising with realistic goals is also important. You don’t want to bring on anxious feelings by “failing” at an enormous exercise goal like running a marathon right away when you’ve never run before. Keeping your goals realistic – say running a around a quarter-mile track once and walking another 3 laps – can boost your confidence and give you a sense of accomplishment. These are great weapons against stress and anxiety.

3. Positive Self-Talk
You may need help in learning how to break negative self-talk patterns. Many of us have developed patterns of thought that automatically involve self-abasement. For example, if you make a mistake on a piece of paperwork, your mind may automatically begin “beating you up,” and you’ll have thoughts that you can’t do anything right, you are terrible at paperwork, and so forth. Learning to recognize this pattern and redirect your thoughts to more positive ones can help prevent further stress and anxiety.

4. Deep Breathing
It may seem silly to focus on breathing as part of preventing stress and anxiety. Everyone knows how to breathe, right? Yes, everyone knows how to breathe, but few people know how to breathe properly. Deep breathing is the deliberate taking in of breath that helps focus your thoughts and energy. It also promotes the circulation of oxygen throughout the body. Exhaling deeply and fully is also important, as this more thoroughly eliminates toxins from the body.

5. Rest
Getting adequate sleep is essential for helping your body cope with stress. Everything seems bigger, scarier, and more worrisome when you are exhausted.

6. Know the Symptoms
Learn to recognize your body’s cues that it’s experiencing too much stress and its resulting anxiety. Pay attention to things like feelings of restlessness, fatigue, anxious thoughts, and muscle tension. Once you learn to recognize the stressful trend, you can stop it before it takes hold.

Filed Under: Anxiety Relief, Stress Relief Tagged With: , , ,

Healthy Stress vs. Unhealthy Stress

October 17, 2010 By admin Leave a Comment

The phrase “healthy stress” may seem like an oxymoron, but it’s actually a reality. Stress is inescapable; everyone feels some stress at some points throughout their lives. Our bodies are therefore equipped to handle certain types and amounts of stress. We can even benefit from it.

So what is the difference between healthy and unhealthy stress? What makes stress healthy? Here are some things to think about regarding stress and its role in your health.

Healthy Stress
-The Great Motivator
Without stress, not very much would get done. Stress is what drives you to teach your kids proper behavior, to earn money, and to pay your bills on time. It is what keeps you on your toes in a football game or when catching your tumbling toddler. A certain amount of stress about traffic accidents motivates you to drive safely.

-Reaction Time
Did you feel stress when that person cut you off in traffic? The stress response was partially responsible for your quick pressure on the brakes! Stress can motivate us into quick, sometimes life-saving action. In the case of an emergency, one of your stress hormones – adrenaline – kicks in, and prompts you to act quickly and sometimes with remarkable strength.

-Endorphins
Endorphins are the “feel good” neurotransmitters. When the body is stressed or in pain, its natural pain relievers are released in the form of endorphins. Exercise is a healthy way to bring this kind of endorphin-releasing stress onto your body. While you should not exercise to the point of unbearable pain, it’s okay to “feel the burn” and push yourself a little. Massage therapy and acupuncture can also stimulate the release of endorphins.

-Other Health Benefits
Experts are finding anti-tumor activity in people who undergo healthy stress, indicating that healthy stress stimulates the immune system.

Unhealthy Stress
-Constant
The unhealthy type of stress is constant. You do not return to a normal energy level after it has passed. Unhealthy stress can take the form of constant worry, depression, and exhaustion. It can cause weight gain as well due to the release of cortisol, the “stress hormone.”

-Immunity
Continual stress weakens the immune system. That can leave you more susceptible to everyday illnesses and more serious problems such as cancer.

-Don’t Sweat the Small Stuff
People who are chronically stressed usually worry about common, everyday things over which they have no control. These are the kinds of things that are not going to go away, such as paying bills, keeping the house clean, and so forth. Once one set of worries is tackled, another set comes along. Accepting these annoyances as part of life can go a long way in helping you cope with unhealthy stress.

Filed Under: Stress Management Tagged With: , ,

4 Keys to Stress Relief

September 19, 2010 By admin Leave a Comment

Do you feel more stressed out than ever? Is your work life so hectic that you’re starting to burn out? Do your friends always expect you to pull them out of their jams?

If you’re desperately seeking peace and relief from the hustle and bustle of your demanding life, the good news is that there are some simple strategies you can use to combat this stress.

You’ll never eliminate stress entirely. In fact, a life without stress would be pretty boring. The challenges of life often make it worth living. However, employing a few simple strategies to reduce stress will increase your peace and happiness, even in the midst of life’s storms.

Exercise

Working out can be a great way to relieve stress. Whether you go jogging, pump some iron, or hit the punching bag for several minutes, physical activity allows you to channel all the frustration you’re holding inside and release it in a constructive manner.

Music

Music has an incredible power to influence your mood. Sometimes, all it takes to gain peace and focus is a few minutes listening to music that soothes you inside. Different types of music affect your mood in different ways, and picking a style that suits your emotional need of the moment can dramatically lower the level of stress you feel inside.

When you’re feeling stressed, try upbeat music. When you’re down in the dumps, you want something that’ll perk you up and lift your spirits. Few things can lift your mood faster than music.

Nutrition

If your body isn’t getting the proper nutrition it needs, you’re more likely to feel tired and stressed out. Meals and snacks are fuel for your body. Are you eating the types of foods that contribute positively to your health?

Keep track of what you eat in a daily log. This simple step will make you more aware of what you’re eating, which often leads to automatically making healthier choices, like these:

• Drink as much water as possible.
• Add as many fruits and vegetables as you can to your diet.
• Look for tasty, healthier alternatives to junk food.
• Eat smaller, more frequent meals.

Small changes in your diet can make a big difference in how you feel and how effectively you handle stress.

Breathing

If you learn to control your breathing, you can control the level of stress you feel. Slow, deep breathing takes practice, but a little effort goes a long way. Once you learn to take slow, deep breaths from your belly, you’ll have an unstoppable weapon against stress.

Breathing plays a big part in our lives. Even beyond the obvious biological necessity, it comes into play when exercising, giving birth, easing fears, and even releasing stress.

Deep breathing slows your heart rate down and relaxes your muscles. It also helps you to calm down mentally. Shallow breaths create a feeling of anxiety within you. Deep breaths fuel your body’s cells with much-needed oxygen and your mind with much-needed confidence in the midst of the challenges you face.

With these simple strategies, you can learn to practice peace wherever you are. Instead of being tossed about in the midst of your storms, you’ll stand strong and handle challenges more effectively. Experience the confidence and inner peace you deserve by applying these simple stress management strategies today.

Filed Under: Stress Relief Tagged With:

Why Running Is a Natural Stress Buster

September 12, 2010 By admin Leave a Comment

Ask a runner why they run and you might get a variety of reasons. Maybe they needed to lose weight for their health’s sake. Perhaps it was a requirement from being in the military and they decided to continue it. Others began running in school and continue because they enjoy the “runner’s high”. Whatever reason people choose to run, helping to understand why running is a natural stress buster may encourage them to keep running.

Everyone feels stress at one point or another in their lives. Demanding work schedules, problems with relationships, and not taking good care of yourself are just a few of the things which cause stress. While it’s not possible to totally remove stress from your life, running is a natural stress buster you may want to add if you’re faced with too much stress.

The scientific and medical communities have long told of the benefits of exercise for our physical health. Being physically active can also be a boon to our mental health. Even though being active is a form of stress, it can greatly improve our lives in so many ways.

Stress of any kind causes a huge release of biochemicals into your body which causes your heartbeat to increase, preparing your body for fight or flight. If the body doesn’t react in either fashion, the stress hormone cortisol is released into the body and can cause physical damage to the body. Exercising will approximate the flight response and bring the biochemicals into balance.

Running releases endorphins, which are the neurotransmitters producing the runner’s high. They also reduce the sensation of pain which could explain why some runners can run even while injured. Running, because of the release of endorphins, can be seen as a valid treatment for those suffering from depression and may produce better results than drugs or psychotherapy.

If you’re feeling stressed, angry or frustrated, running is a great outlet for releasing pent-up emotions. Running can help take your mind off problems, partially due to its rhythmic nature. Being outdoors in the sunshine and fresh air can also do wonders for helping you overcome your frustrations.

One of the most important benefits of running, however, is the improved health you experience. Not only are you providing your body with exercise, you’re also removing damaging stress. And since you’re being active on a regular basis, you’re less likely to feel the effects of stress when it tries to worm its way into your life. You may not be entirely free of stress but you’ll notice it much less.

Running is a great activity to help you stay healthy. Once you know why running is a natural stress buster you may be more willing to give it a try. So, who’s ready to tie on their running shoes and bust some stress?

Filed Under: Stress Relief Tagged With: ,

Healing Breath

September 5, 2010 By admin Leave a Comment

People don’t often think about their body’s automatic actions such as their heartbeat, blinking or breathing. The heartbeat is required to pump blood throughout the body. Blinking moistens and cleans the eyes. Breathing is necessary for life. Have you heard of Healing Breath? You may be surprised to know how using this type of breathing can be beneficial.

The Healing Breath is much more than the breathing you do every day. It is basically learning to control your breath by using both your mind and your body.

Many people don’t realize how their breathing is shallow and possibly doesn’t provide the oxygen the body needs. In fact, how you breathe while you’re sleeping is entirely different from how you breathe while you’re awake. That may explain why you feel more rejuvenated after waking up than during the remainder of the day.

Scientists have begun to realize the importance of breathing technique in helping the body run properly. Depending upon which breathing technique you learn, you may find the following and other conditions improve:

* Asthma
* Bronchitis
* Chronic Obstructive Pulmonary Disease (COPD)
* Panic attacks
* Rhinitis (Runny nose)
* Sinusitis
* Snoring/Sleep Apnea
* Hay fever or other allergies
* Depression
* Handling pain

Ayurvedic Pranayama breathing is very similar to some other breathing techniques. This one, however, is very simple to practice, doesn’t require you to use visualization, and can be practiced nearly anywhere.

The Healing Breath in this format is completed in three different parts, all regulated to a pattern of ‘1:4:2’. Begin by inhaling for the count of one, hold your breath for 4 counts, and exhale for the remaining two counts. Those beginning the Healing Breath begin using higher rates, but the ratio remains the same. For instance, inhale to the count of 4, hold for the count of 16, and exhale for the count of 8. The ratio remains stable.

Filed Under: Stress Relief Tagged With:

Bounce for Joy with a Stress Relief Ball

August 22, 2010 By admin Leave a Comment

The stress relief ball is an apparatus that is very effective for stress relief. It is a simple ball that measures 3 inches in diameter and it works wonders to help you reduce stress. All you have to do to benefit from a stress relief ball is hold it in the palm and squeeze it repeatedly with your fingers.

You will find that the repeated squeezing of the stress relief ball gives you a feeling of relief from all the emotional and physical stress that you may be going through. In addition to stress relief, this ball is also used for exercising hand and forearm muscles.

The stress relief ball may not always be shaped like a ball as it can sometimes be found in other interesting shapes. It is usually filled with foam rubber, but the ones that are meant for therapeutic use contains gel of different densities. Another type of stress relief ball contains fine powder that has a rubber coating like a balloon.

Now, you may wonder how the stress relief ball actually helps in relieving stress. You generally experience muscle tension when your hand is turned into a fist, even if there is nothing in the palm. Once you release the grip, muscle tension is also released. It is this gripping and releasing that exercises your muscles and helps you reduce stress.

The reason you use a ball is that it is provides something for you to grip. This gives a better meaning and effect to the stress relieving exercises. In fact, stress relief balls are mostly used by computer professionals who often spend long hours working in a fixed position.

Other than spherical stress relief balls, there are also creative balls that look like a pack of cigarettes, the shape of a body part or a person disliked by the society. The pack of cigarettes is a great option for those who are trying to quit smoking. There are also imprinted stress balls that have smiley faces printed on them.

The foam filled stress balls are found in simple shapes like sphere, starfish, vegetables, pills, etc. The stress relief ball that is more dynamic in shape like the human face balls or Santa Claus balls are usually filled with gel. Imprinted stress balls usually carry corporate logos and are distributed among employees or clients.

There are also high-tech stress relief balls like vibrating stress balls and viral stress balls. The viral stress relief ball is soft and it has an embedded transmitter and receiving chip in it that communicates the level of stress the user is going through.

Filed Under: Stress Relief Tagged With:

How Stress Signs Stopped Dreaming of Beautiful Dreams

August 15, 2010 By admin Leave a Comment

Is there a connection between dreams and stress? Is it possible that stress signs stopped dreaming of beautiful dreams for sufferers? Studies show that there is indeed a connection between stress and the dreams a person dreams when stressed out. Whether bad dreams create stress or stress signs stopped dreaming of lovely dreams, the connection is indeed there.

Since dreams are connected with a person’s subconscious, it is then entirely possible that these dreams are the subconscious mind’s way of telling a person what is going on. There are people who do not readily admit that they are stressed and the mind reacts to such a denial by making them dream of the things that may be bothering them.

This was proven in a test that was conducted by students to prove that stress signs stopped dreaming of beautiful dreams for the test subjects. When the experiment was started, some students were given information that they will be having a difficult test a few days later. Another group was not given such information. The results of the experiment showed that those students who were to be given a difficult exam were stressed out by the impending test. This stress then translated to their dreaming of the difficult exam and the possibility of failing, thereby giving them a few nights of restless sleep. The other group did not suffer the same thing. This basically shows that stress signs stopped dreaming students from dreaming of positive things but rather had their dreams replaced by the worrisome exam.

This experiment may seem a bit inconclusive since there may be other factors that may have come into play during such an experiment. While the students may have been stressed out about other things and the problematic exam just compounded the situation, it still shows that stress signs stopped dreaming students in the experiment from enjoying positive dreams due to the added stress factor.

There are also findings that stress can cause nightmares. People who are stressed out are often prone to incorporating the source of their stress in dreams. While there are people who dream to cope with the stress of life, there are also people who dream of the stress, resulting in frightening nightmares. The connection between nightmares and stress has always been a fascinating subject for a lot of researchers. While there is no real concrete evidence to support the fact that stress signs stopped dreaming of beautiful dreams among those who suffer from stress, the possibility that they do is still seen in these studies that were conducted.

Filed Under: Stress Tagged With: ,

Tips to Become Happier & More Empowered

August 1, 2010 By admin Leave a Comment

By Aurelia Williams, author of Journey to Joy

In a search for happiness, many people look for it in other people and not within ourselves. Many people feel that things like money, a better job, better relationships..etc will make them happy. In reality, to find true contentment you must look inside yourself and learn to be your own best friend. That means you have to trust, love, and care for yourself just as you do the people you consider to be close to you.

Following are steps that you can incorporate into your life that will help you to feel more empowered and happy about yourself! These are just some of the many practical strategies I provide to my Journey to Joy students:

Begin to lift yourself up, not put yourself down. If you don’t like something about yourself, work to change it. If you can’t change it, simply accept it. Don’t beat up on yourself with negative self-talk. You’re not likely to change for the better when you fill yourself with negative thoughts.

Give yourself positive rewards. When you do something that you are proud of give yourself a small reward. Try not to wait for others to praise you because you may grow resentful if the praise doesn’t come. Pat your own back, it is a great feeling that can stay with you for a long time.

Forgive yourself. I doubt that you would keep scolding a child over and over for making a mistake so don’t do that to yourself. Give yourself the gift of forgiveness when you make a mistake. After that, work to figure out what lesson you can learn, and use it to make better choices the next time around.

Enjoy your successes. Most people can remember all of the details of depressing, painful or even embarrassing events that happened many years ago. What if you did the same thing with all of your wins? Try to remember all of the triumphs and accomplishments that you’ve made and keep that memory with you and think about it at least once a week.

Always remember to celebrate your wonderful qualities! You will soon discover that the more you love yourself, the more you will be able to give love to others – and the more others will be able to love you!

Next Steps:

For more help, instantly access your instantly access your Journey To Joy tools for a happier and more fulfilled you. This inspiring eBook with accompanying audio recordings, worksheets and easy-to-apply action steps shows you how to take back the joy in your life.

Filed Under: Self Improvement Tagged With: ,

Eight Simple Things You Can Do to Get a Better Night’s Sleep

July 25, 2010 By admin Leave a Comment

Nearly everyone will have trouble sleeping from time to time. You may have trouble falling asleep or staying asleep. Either way, these challenges can affect your life in many negative ways. The good news is that there are simple strategies you can use to get a better night’s sleep.

Try these strategies to chase away your insomnia and wake up refreshed:

1. Keep the lights off. Even small lights can affect your body’s natural ability to determine night from day. Turn off all the lights when it’s time for bed, including nightlights, bathroom lights, and computers. Sometimes even the neon numbers from your alarm clock can be bothersome.

2. Wind down at night. Avoid trying to transition straight from an activity to sleep time. This can cause your mind to race continuously. Approximately 30 minutes before you go to bed, do something calming in order to ease your mind. Many people find activities such as praying, meditating, reading, or listening to relaxing music to be the perfect sleep inducer.

3. Keep yourself on a schedule. It’s always a good idea to have your life on a general schedule. It works well for babies, toddlers, and for you too! Schedules allow you to set up natural rhythms in your body and mind.

• Sleeping for different lengths of time can confuse your body. If you have trouble sleeping one night, get up at the normal time and remain on your normal schedule the next day.

4. Keep an eye on your diet. Eating a balanced diet gives you a better chance for a good night’s sleep. It’s especially important to pay attention to the things you eat and drink in the few hours before your bedtime.

• It’s best to avoid anything containing sugar, caffeine, alcohol, high fructose corn syrup, or red dyes shortly before you sleep.

• Try drinking chamomile tea before bed. Chamomile is a calming herb.

5. Exercise during the day. Keeping yourself on a regular exercise routine will actually help you get a quality night’s rest. Even 30 minutes of light exercise can benefit you in many ways.

• Avoid exercising right before you go to bed, because exercise energizes you.

6. Avoid naps. Naps can be tempting, especially during a lull in the afternoon. However, some people tend to have trouble with their nighttime sleep if they nap during the day. If you feel that you must take a nap, try to make it only 15 to 30 minutes. That should be enough time to give you a little rest before continuing with your day.

7. Ensure you’re comfortable. Your bed might even be interfering with your sleep. Are you having issues with the quality of your mattress or the type of blankets and pillows you use? If they feel uncomfortable in any way, try changing to a different style.

• What about the positions that you use for sleep? Do you have plenty of room to stretch out and get comfortable?

8. Check the temperature. Determine the temperature you enjoy sleeping at during the night. It’s usually a few degrees cooler than you’ll keep the house during the day. You may want to experiment with adjusting the temperature.

• Also pay attention to the humidity to keep you from feeling stuffy. During the winter, the heater can dry out the air and a humidifier in your bedroom can help you breathe easier.

A good night’s sleep is critical to your health and enables you to live an active, fulfilling life. Just keep searching for a strategy that works for you. If you continue to have trouble sleeping after trying these tips, keep in mind that you can always talk with a physician about your insomnia.

Filed Under: Stress Relief Tagged With:

6 Tips to Balance Your Work and Home Life

July 18, 2010 By admin Leave a Comment

Trying to maintain harmony between your work and home life can be a serious balancing act. You want both to go smoothly, but sometimes you’ll find that you’re paying too much attention to one and neglecting the other.

Instead of just getting frustrated, tell yourself that it’s time to stop struggling! There are some easy strategies you can use to help you.

Try these techniques to better balance your work and home life:

1. Use a planner. You can save yourself a lot of time just by planning out your days. Include both business and personal commitments to ensure that you’re using your time effectively.

2. Be flexible. While it’s important to plan a schedule, include room for a certain amount of flexibility. If you’re schedule is too rigid, it’s easy to become stressed out. Leave some time for new commitments and have a Plan B in mind for tasks that could take longer than anticipated.

• If you find that you’ve been spending too much time on work or home life one week, shift your focus over to the other one for the following week.

3. Maintain communication. Many times you’re not the only one who’s suffering when you’re having trouble balancing your work and home life. Let your work partners know when you need to spend extra time with personal commitments and let your family know when work will be taking up extra time and focus.

• Plan some extra quality time for the neglected party. For example, if you need to work late one day, see if you can take off early the next. If you can’t spare the time, then plan some quality time with your loved ones to make your time together even more special.

4. Have backups who you can call on. Even with good planning skills, sometimes things come up that tend to throw everything awry. This is when advance planning for someone to back you up will help you to stay on track.

• If you must be away from work for personal issues, have someone cover for you, if possible, so you’re not overwhelmed when you return to your regular schedule.

• If you need to spend too much time away from home due to work commitments, plan some fun activities for the kids with relatives or friends and have someone agree to help with the housework. This way, you won’t face a total mess when you return to your regular home life.

5. Take breaks. Even on your busiest days, schedule in some time for yourself, even if it’s only 15 minutes in a relaxing bath. This time gives you a chance to recoup from the stresses of the day and you can return to your tasks renewed and refreshed. Take short breaks at work, too. When you finish your break, you’ll be more productive.

6. Avoid wasting time with worrying. If you’re worried about home when you’re at work, and worried about work when you’re at home, then you aren’t truly using your time wisely. If your head isn’t in the moment, you’ll have a hard time spending quality time to get things done and moving forward.

• Focus on what you need to do in each moment and get it done so there’s more time left to do what you really want to do!

There are only a certain number of hours in the day, but you’ll have time for the things that are truly important to you as long as you use your time effectively. Use these tips to help you balance your work and home life, and you’ll find a greater harmony between the two!

Filed Under: Time Managment Tagged With: ,
« Older Posts
Newer Posts »