Natural Stress Relief Techniques And Methods.

How To Relieve Stress The Natural Way!

Effective Stress Relief Techniques

Exercise

Exercise is at the top of the list of effective natural stress-relief tools. Aerobic exercise burns out cortisol levels and promotes levels of beneficial endorphins in the brain that improve mood and general states of wellbeing.

Be Timely

If running late is a major cause of stress in your life, make the effort to leave before your normal time. This will help you offset the usual rush hour traffic and prevent you from getting to where you need to be late.

Meditation For Stress Relief

There are few things in life that illicit the relaxation response as well as meditation. Meditation calms, it’s really as simple as that, and it is the exact opposite of the ‘fight or flight’ response that instead of raising everything like heart rate, blood pressure and breathing, it calms everything, including the mind.

2012 research conducted at UCLA, (Lavretsky, et al) found that only 12 minutes of daily toxic chanting for 8 weeks greatly reduced stress in 48 subjects who were caretakers of Alzheimer’s and dementia patients, who are some of the most stressed people. It was determined that this occurs because chanting yoga reduces those biological mechanisms that trigger the immune system’s inflammation response that at chronic levels causes serious health complications.

Meditation falls into two broad categories.

The first one involves negation or eliminating all thoughts from the mind, leaving it a blank slate. This achieves the ultimate goal of relaxation as it eliminates all worries, cares, thoughts, concerns, and especially external stimuli from the mind. A sort of unconscious state while being conscious.

The second type requires an intense focus on something specific until it consumes the mind and replaces all other thoughts.

One of the reasons that meditation is so effective at managing chronic stress is that it trains you to control how you respond to external stimuli.

If someone punches you in the face, you will likely feel pain, get angry, and fight back. Conversely, if you have to give a speech in front of a hundred people, you will likely feel anxious, start sweating, and become very nervous. Both of these are examples of emotional, mental, and physical responses to some type of external stimuli.

In short, the brain and body respond to external stimuli based on your perception of said stimuli. If you are terrified of flying and your sister isn’t, then each of you will have completely different reactions when getting on a plane. The perception of the plane trip will dictate the effects in mind and body.

Meditation takes advantage of this and uses it to relax the mind, which consequently relaxes the body. By reducing cares and worries and refocusing the mind, the body responds with the relaxation response. Stress Relief is easier with meditation.

The idea of replacing stressful thoughts and chaos brewing in the mind with relaxing thoughts diverts your attention from the stress and thereby replaces the fight or flight response with the relaxation response in the body.

This is very effective, especially since the mind is only capable of focusing on one idea at a time. With practice, you can master the ability to refocus and eliminate all other thoughts but one, which allows you to manage chronic stress for the long-term. Furthermore, meditation is a tool that requires no external assistance, which means it can be, used anywhere, anytime.

The brain is a highly trainable organ, and its plasticity serves you well in getting chronic stress under control. Through the power of mental suggestion, you can train your mind to believe, feel, see and associate anything you want.

The act of meditation trains the mind on what to think, and with practice, meditators get so good at this that they can summon a state of relaxation on command, creating a mind over body effect that when presented to the brain will override any of the usual responses to any type of external stimuli.

The brain is an adaptive organ making it quite able to learn to relax on cue, so much so that over time the meditative state can be conjured on command.

Meditation Helps Keep Telemores Healthy

Elizabeth Blackburn The Nobel Prize winner in Physiology or Medicine 2009 and author of The Telomere Effect: A Revolutionary Approach to Living Younger, Healthier, Longer (with Elissa Epel) who is currently the President of the Salk Institute for Biological Studies has been studying telomere shortening for many years and told The Guardian, “Nobody had any idea that meditation and the like, which people can use to reduce stress and increase wellbeing, would be having their salutary and well-documented useful effects in part through telomeres. The book is also recognizing how much control we can have. Small tweaks in how you approach stress, for example, can lead to long-term habits that make a difference.”

Eat A Diet With Lots Of Whole Foods To Reduce Stress.

Whole food is not only the most nutritious but also fortifies the immune system, which is highly compromised by chronic stress. Processed foods, while convenient do nothing good for your health.

Many fruits and veggies also actively help to reduce the effects of stress on the body, helping manage inflammation and oxidation. As an added benefit, you will save money when you skip the processed factory food and chose a whole food, likely solving another source of your stress.

Choose Your Battles

“Rule number one is, don’t sweat the small stuff. Rule number two is, it’s all small stuff.” – Robert Eliot

Change Limiting Beliefs

Certain beliefs you hold may be holding you back in life. The good news is, once you identify them, you can change them for more helpful beliefs. Next time you catch yourself thinking a negative thought, just say, “I am no longer subject to that belief. I choose ….” Then insert your new, more empowering belief.

MBSR For Stress Relief

Created by Jon Kabat-Zinn, Ph.D., Mindfulness-Based Stress Relief is one of the most successful in training people to manage their stress. This is 8-week mindfulness program teaches meditation, body awareness, mindfulness practices, and mindful movement.

Progressive Muscle Relaxation

The muscle relaxation technique for stress doesn’t require much exertion for it to be effective, that’s probably why it has become so popular. One of the common methods is progressive muscle relaxation, which uses subtle movements to relieve tension and achieve relaxation.

The method is based on the idea that it’s easier to relax muscles by making smaller movements to relieve tension. It’s the type of tension in the muscles that causes body aches and headaches that you have probably had for days or at least so long you haven’t even realized they were there.

By tightening each muscle group and then releasing you start to feel more relaxed and less stressed. It’s all about exaggerating each conscious movement and release – this makes you more aware of your muscles and to when you’re holding tension.

This allows you the opportunity to complete the muscle relaxation technique in a bid to reduce your stress levels before it has a chance to get out of control.

How To Progressive Muscle Relaxation

The first step is finding a room to practice this – it should be relatively quiet, dimly lit, and you should be able to sit comfortably or lie down.
Close your eyes and start breathing deeply through your nose. Hold your breath for 3 seconds, and then exhale through your lips. Do this several times and imagine that your body is becoming heavy and warm. Release tension that you become aware of.
Continue to breathe slowly and clench both of your fists, tightening your biceps and holding the tension for a few seconds. Now release the tension and let it ebb away. Your focus should be on the changing sensations in your muscles. As you allow the tension to flow from your arms, hands, and fingers keep your hands open to shake off the remnants.

You should continue this pattern through each of the major muscle groups in the body.

Take Control

Some are under the impression that their life and all that happens in it is beyond their control, that they are a powerless victim falling prey to all the unpredictable forces around them. The truth is that this state of mind is not only erroneous but is quite harmful, especially when it comes to chronic stress and the effect it has.

In the victim mentality there is never a reason to take any action, and “lack of control” thinking only lends itself to ill health from chronic stress and other issues as a result of a non-proactive lifestyle.

You can control your emotions

You can control how you respond to stress

You can control how you respond to life and its problems

When you stop blaming circumstances and take back the reigns, you take back your power, and power is the ability to take action in order to control how situations and “life on life’s terms” affect you.

Create Predictability

Some people thrive under constant change and even chaos, while for others managing chronic stress is simply a matter of a predictable, consistent, and stable living environment.

This does not mean that there will never be stress, but even the fact that the stress itself can be predicted, like that which occurs at work, makes it easier to deal with.

It’s really all about perception, where the unpredictable world leaves us at the mercy of randomness, as opposed to the comfort that can be found in predictability.

When you combine this with having an arsenal of tools to manage those stressful times, chronic stress becomes much more manageable.

Reduce Stress With Mind-Body Exercises

Yoga, Tai Chi, and Qigong are mind-body exercises, which numerous studies prove to be highly effective in relieving chronic stress.

The Mayo Clinic reports that yoga relieves stress because it boosts mood, increases mindfulness, and increases self-compassion. Its calming effects stay with you after any one session is over, and with regular practice, this makes a big difference in how chronic stress affects you.

The 2016 Yoga in America Study (Yoga Journal and Yoga Alliance) found that 56% of those surveyed cited stress management and relief as 1 of the top 5 reasons for starting yoga. Furthermore, 49% of subjects cited better health because of practicing yoga. 86% of subjects cited a strong sense of mental clarity as one of the main benefits of regularly practicing yoga.

According to the National Center for Complementary and Alternative Medicine, 2.3 million to 3 million people practice Tai Chi in the United States, worldwide the number is 250 million people, and in China, it is a regular practice in parks across the country. Numerous studies have found Tai Chi to elicit the relaxation response and calm the mind making it an effective stress management tool.

Try Laughter Yoga For Stress Relief

Laughter yoga makes you feel more relaxed and happier: Even when you fake laughing, your brain thinks the laughter is real and understands it must create happiness chemicals because you are acting happy. Therefore, you become happier. Laughter yoga causes tensions to be released, mood to be elevated and stress to dissipate.

Positivity

Optimists are far more efficient at dealing with stress, one of the reasons for this is that they see the bright side to everything and this type of positive attitude influences the perception of stressful events reducing their effects.

Positive thoughts help relieve stress naturally because they allow you to focus on things that are totally stress-free. This allows you to defocus your attention from stressful stimuli and situations and improves your mood.

Positive Emotions

The Heart Math Institute (HMI) has been doing research for more than twenty years and has discovered that positive emotions have an incredibly positive effect on reducing harmful chronic stress.

“Research has shown that sustained positive emotions lead to a highly efficient and regenerative functional mode associated with increased coherence in heart rhythm patterns and greater synchronization and harmony among physiological systems,” HeartMath Institute Director of Research Dr. Rollin McCraty writes in his paper, Heart Rhythm Coherence – An Emerging Area of Biofeedback.

HMI’s many trials have shown participants to have “significant reductions in stress levels and improvements in cognitive functions” by practicing deliberate positive emotions that include compassion, love, and care.

Gratitude

Gratitude is well known to be beneficial for emotional and psychological health. The Mayo Clinic reports that it can also boost your mood, and reduce cortisol levels by 23%.

Researchers at the University of California, Davis discovered that subjects who cultivated gratitude on a daily basis had more energy, better moods, and improved physical health.

Visualization

Visualization can help you increase productivity or effectiveness and help you reach your goals. Imagine a goal: Picture yourself as having reached the goal already. Imagine in as much detail as you can the positive outcome you desire. Science shows that visualization causes you to act in ways that increase your chances of achieving your anticipated outcome.

Manage Your Emotional Response

It’s impossible to eliminate every stressor in your life, but what you can do is develop positive coping strategies to deal with the stress that you can’t get rid of. This should make it easier to identify positive coping strategies. It’s all about managing your response to the stress you experience, rather than trying to micromanage the stress that you experience.

Stress Relief And Time Management

A key skill in stress relief is managing time, this means prioritizing your schedule and responsibilities, using your time wisely and making sure there is time for rest and relaxation.

Do you find it difficult to say no to anyone who asks you for help, or asks a favor of you? This type of behavior could be fueling your stress directly because every time you say yes, something else is impacted. It always results in more stress, so you need to learn how to manage your time effectively and take “me” time without feeling bad about it.

Have Fun

Those who have fallen victim to chronic stress have likely forgotten what it means to have fun. However, in today’s busy and hectic world, fun is no longer a luxury but a necessity that your life may depend on.

Time needs to be made for fun every day, even if it’s just for a few minutes. This is something that is totally under your control, a choice, and the opposite of being a victim of stress and life’s circumstances.

Getaway from it all, and do something that relaxes you and makes you feel like a kid again.

Work-Life Balance

It might not be easy to strike a balance between the work, home, and relaxation parts of your life, but it’s a necessity if you want to effectively manage chronic stress. Your mind needs time to relax, your body needs time to relax, these are facts that remain constant throughout your life.

Deep Breathing

Intermittent sessions of deep breathing throughout the day engage the vagus nerve that signals the brain to slow blood pressure, heart rate and diminishes levels of cortisol in the body.

This is really one of the easiest and most convenient ways to relieve stress on a daily basis. Take 10 to 15 deep breaths every couple of hours throughout your day, and you will feel the positive effects.

Release Frustration

The fight or flight response is like being caught in a firestorm, with an incessant onslaught of chaotic and uncontrollable physiological manifestations that cause mental frustration, which can boil over like a pot of water sitting on a very high flame.

Find an activity that helps release this type of frustration. Hitting a boxing bag is a great example of a healthy way to vent, especially as opposed to yelling at others, cursing aloud or becoming violent, all examples of very unhealthy ways to manage stress frustration. The boxing bag is effective at venting pent up emotions, and it’s an activity that facilitates power and control over your body and mind.

Laugh Often

Numerous studies find laughter to reduce stress hormones.

According to HelpGuide.org, “Laughter relaxes the whole body. A good, hearty laugh relieves physical tension and stress, leaving your muscles relaxed for up to 45 minutes after. Laughter boosts the immune system. It also decreases stress hormones and increases immune cells and infection-fighting antibodies, thus improving your resistance to disease.

Laughter triggers the release of endorphins, the body’s natural feel-good chemicals. Endorphins promote an overall sense of well-being, relieve stress and can even temporarily relieve pain.”

One major study found (Cortisol and Catecholamine Stress Hormone Decrease Is Associated with the Behavior of Perceptual Anticipation of Mirthful Laughter, Berk, et al) that the mere anticipation of laughter reduced levels harmful stress hormones in the body – cortisol was reduced by 39%, epinephrine by 70% and DOPAC, a dopamine catabolite that produces epinephrine by 38%.

So, you can literally laugh away stress? Yes!

Easy Ways To Create Laughter Opportunities

Watch comedy shows, movies or funny videos on YouTube.
Spend time with fun people, for some humor comes naturally and you find yourself laughing whenever you are in their presence.
Get a Joke Of The Day calendar for your desk.

Listen To Music

Music has incredible effects on the brain, it lights up synapses, stimulates mood neurotransmitters, stirs emotions and yes, it can reduce cortisol levels to help manage stress.

According to the University Of Nevada, Reno, “Music can have a profound effect on both the emotions and the body. Faster music can make you feel more alert and concentrate better. Upbeat music can make you feel more optimistic and positive about life. A slower tempo can quiet your mind and relax your muscles, making you feel soothed while releasing the stress of the day. Music is effective for relaxation and stress management.

Research confirms these personal experiences with music. Current findings indicate that music around 60 beats per minute can cause the brain to synchronize with the beat causing alpha brainwaves (frequencies from 8 – 14 hertz or cycles per second). This alpha brainwave is what is present when we are relaxed and conscious.”

Any music that relaxes you work to relieve stress. Be it classical, jazz, or pop, go ahead, and turn up the volume. By the way, nature sounds, like rain, bubbling creek, and others are also a great way to use your auditory senses to relieve stress.

Vitamins To Relieve Stress.

Chronic stress means you need key nutrients more than at any other time; ask your doctor if you need a multivitamin.

Support System And Social Network

Elissa Epel, PhD, who has been researching the connections between chronic stress, telomere shortening, and accelerated aging for over 10 years at the University of California, San Francisco, where she directs the Center for Aging, Metabolism, and Emotion replied in an interview to the question of what risk factors of chronic stress are most underappreciated.

“Our social environment. How rich is your social fabric? How connected are you to the people in your social circle, starting with your family? A strong social network is probably the biggest buffer from toxic stress, next to exercise. Yet we often lack quality long-term social connections. There is frequent loneliness among high-risk groups like the elderly, who may be more isolated. For those of low income, many are working long and inflexible hours. Part of the problem is that there are limited minutes in the day, and if you are overworking, you are undercaring for your social network and for yourself.”

Your social network provides support through the most stressful times; this includes friends, relatives, and even co-workers. Something as simple as talking over your stressful day with a friend, going out to the movies with your family, or dancing with friends bolsters your personal relationships and offers respite when you’re under stress.

Stay The Course

If you have previously turned to unhealthy coping methods don’t lose hope if you have a slip-up. It isn’t the end of the world if you pick up a cigarette or have a drink, but don’t allow them to creep back in as a habit. Instead, focus on how you can regain control.

Get Help

Most importantly, if you are having trouble getting your stress under control, see your doctor or a mental health professional, with the help you can manage and relieve your stress.

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Did you know that if you do not take care of your emotional stress that you are five times more likely to die within seven years!

Start Managing Your Stress Rather Than Let It Manage You!

Of course, each individual reacts to stress in different ways so the symptoms of stress, of one individual, are not concurrent with those of the next! Some people suffer from both emotional and physical symptoms and some just manifest the stress in their body while still being outwardly cheerful. Yet others can’t stop crying or sleeping while otherwise enjoying perfect health! It is also true that people react to stress in different ways and are also vulnerable to many different types of triggers. In our blog, we provide you with several other Stress Relief articles. Feel free to browse our blog we add daily new articles.

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16 January 2020

9 Tips to Sleep Better and Get More Energized Mornings

9 Tips to Sleep Better and Get More Energized Mornings “There is a time for many words, and there is also a time for sleep.” ― Homer, The Odyssey We all get to sleep at night. But not everyone can be as energized as others when they wake up. What’s the difference? Why do some people wake up beaming with energy… While other people, even after 8-10 hours of sleep, didn’t feel like rested at all? There are several scientific reasons why that’s the case… But the root of all this is that people will feel more rested and energized in the morning… If the quality of their sleep is great. And when talking about sleep, quality isn’t equal to the duration. So it doesn’t mean that if you slept for 8-10 hours, you’ll have a great quality sleep. So here I’ll be giving you 9 tips to increase the quality of your sleep. Before we begin, check out Wake Up Calm program right here: Click here 9 Tips to Sleep Better and Get More Energized Mornings 1. Pitch black room at night, sunlight during the day At night when you’re trying to sleep… Your room should be as dark as […]

374 visits

3 January 2020

9 Ways to Make the Most of a Bad Day

9 Ways to Make the Most of a Bad Day Bad days happen. Sometimes, bad days are our own fault. Other times it feels like the whole world is on a mission to make us miserable. A bad day doesn’t have to be a lost day. A bad day doesn’t have to stay a bad day. There are plenty of things you can do to save the day. Instead of lying down and surrendering, you can fight back with a smile. Show that bad day who’s the boss. Use these tips to make the most of a bad day: 1. Set reasonable goals for the remainder of the day. It’s okay that your day has been awful so far. There’s still time to salvage it. Take a look at the amount of time you have left in the day and re-evaluate how you’re going to spend that time. Throw your previous plans in the garbage and start over. 2. Have fun with it. It can help to just laugh about how poorly things are going. Decide that you’re going to persevere even if the rest of the world seems to be against you. 3. Make a gratitude list. When life […]

281 visits

23 December 2019

The Kaizen Method To Improve Yourself

The Kaizen Method 101 For anyone who has embarked on a journey toward self-improvement or personal growth, you know that the better version of yourself seems to lie at the other end of a roller coaster ride. The path to transformation is uneven, mostly uphill, and often includes many setbacks that leave you questioning your choice to start. The Kaizen method is an approach to improvement that helps you embrace the marathon that is continuous growth, rather than expecting instant results and gratification. Instead of looking for ways to make it all better RIGHT NOW, this approach adopts a more realistic strategy that leads to success over time. Understanding the Kaizen Method Unlike the notion of radical change, the Kaizen method is an approach the focuses on continuous, incremental improvement that leads to significant, long-term change. Many people talk about Kaizen as being the “1 percent rule,” because instead of trying to make changes in substantial leaps and bounds, you instead focus on doing one small thing every single day that will get you closer to your final outcome. The method was developed as a business model to promote lean manufacturing. You may know it as “The Toyota Way,” because […]

333 visits

4 December 2019

Where Does Stress Come From?

Where Does Stress Come From? From the time you were young, you probably heard people talking about being stressed out. Then the moment you experienced stress for yourself, you immediately knew what everyone was complaining about! Stress is a part of life. What is the origin of stress? This is a question that many people ask but can never quite pinpoint it. Where Does Stress Originate? If you ask 10 people where their stress comes from you’re likely going to get answers such as their kids, family, work, and especially money. These are stress factors that are common to most of us. Yet, when you receive these answers and really understand them you’ll notice that these are causes of stress but not where the stress actually comes from. So where does stress come from? There are many different schools of thought about where stress comes from. The fact of the matter is that stress is our body’s response to the demands that we place on it. The demands may be physical, mental, or emotional in nature and when we place these demands on our body, chemicals and hormones like Cortisol and Neuropeptide Y are released into our bodies and then […]

170 visits

3 December 2019

Ideas For Holiday Shopping on a Budget

10 Gift Ideas for Holiday Shopping on a Budget The holiday season is all about goodwill, good friends, family, and love. Unfortunately, we’ve been conditioned to believe that the best way to show these feelings is through elaborate gifts. If you’re strapped for cash this year, but don’t want to give up the giving aspect of the season, look no further! Here are some great gift ideas for when you’re pinching pennies during the holiday season: 1. Gourmet tea and coffee. Create a gourmet tea or coffee basket combining a hand-picked mug with a favorite flavor or two of coffee or tea. Add in other items as desired, such as honey, sweetener sticks, specialty creamers, and marshmallows to suit the gift recipient. 2. Homemade cocoa mix. Create a homemade cocoa mix by combining powdered sugar, cocoa, powdered milk, and other desired ingredients. Layer the mix in a jar to create a unique gift and include instructions for making the hot cocoa on the gift tag. 3. Homemade baking mix. Follow the same idea as the homemade cocoa mix, but this time with cookie or brownie mix. Layer the individual ingredients like flour, sugar, and chocolate chips in the jar to […]

139 visits

29 November 2019

How To Overcome Fear Of Failure

The Three Parts Of Overcoming Failure No one likes to fail, but everyone fails at some point in their lives. For many people, the fear of failure is paralyzing and stops them from overcoming obstacles and reaching their goals. The fear of failure creates negative self-talk that keeps people from learning and growing. Overcoming the fear of failure is a necessary step in achieving personal goals and being successful. Scientists, psychologists, and business leaders have studied the fear of failure and how people can overcome it. Overcoming the fear of failure is divided into three areas: Preparing for Fear of Failure Confronting Fear of Failure Recovering from Failure How a person prepares for and confronts fear determines how well they can overcome it. Recovering from failure helps people overcome fear in future situations. Scientists have developed specific steps in each area to help people learn to overcome the fear of failure. Preparing for Fear of Failure A person must be prepared to face failure to overcome the fear of it. The right mindset minimizes the fear of failure and puts it into perspective. While the fear of failure is a part of the achievement, overcoming the fear requires understanding what […]

85 visits

25 November 2019

Tips On How To Reduce Holiday Stress

Reducing Holiday Stress Has stress taken the fun out of your holidays? Put the “jolly” back in your holidays and create cherished holiday memories with these proven strategies. Acknowledge that everything doesn’t need to be perfect Start holiday planning and preparations earlier Simplify wherever you can when planning and holding festive celebrations Stick to your budget Scale down your holiday plans Ponder what you really want to do to celebrate the holidays Talk with family members and friends about what they want to do Plan celebrations that express what the holidays truly mean for you Identify old family traditions. Which ones do you love? Opt to keep holiday traditions that bring you joy and happiness Give yourself permission to let go of old traditions that you aren’t fond of Establish the start and stop times for parties Take shortcuts like buying pre-made pies to save time Examine options for pre-made meals or catering services Promptly ask for help when you need it Inform all prospective attendees of your holiday plans in advance Discuss challenging issues in advance with a person who tends to create tension Use place cards to assign seating in efforts to avoid tension-filled holiday gatherings Short-circuit disagreeable […]

244 visits

19 November 2019

Causes of Anger and What To Do About It.

Are You Always Angry? Maybe It’s Cause Is Chronic Stress If you find yourself blowing up over the smallest thing, or over-reacting when situations get out of control, or when things don’t go exactly the way you’d like them to, it may be because you are suffering the emotional and physical burnout that is associated with chronic stress. Life has a habit of throwing us curveballs, which by definition we never seem to expect, as they aren’t part of the plan, so to speak. But when they keep on coming, we get overwhelmed, fatigued, drained, and exhausted, and the outcome is that we are frazzled, at the end of our rope, with patience that starts to run thin. This is when we find ourselves feeling moody and irritable the whole time and when frequent angry outbursts are the unhappy status quo. When stress is chronic, adrenaline and cortisol are constantly being released and do not shut off after a short time, as they would have done in our ancient ancestors’ hunter-gatherer lifestyle. The fear, flight, fight response was designed to deal with life or death situations, or to provide the adrenaline needed for the hunt, and, once the danger had […]

288 visits

16 November 2019

Going Outdoors To Prevent Depression

Doing This for 30 Minutes a Week Helps Prevent Depression The complications of modern life can leave you feeling stressed and lonely, but the solution is sometimes surprisingly simple. A recent study found that visiting a park for at least 30 minutes a week significantly reduces the risk of depression. Scientists in Australia found further evidence of what researchers have been saying for years. Connecting with nature enhances your physical, mental, and social wellbeing. If you’re ready to beat the blues, check out these tips. You’ll find ideas for making the most of your local park, and discover other ways to commune with nature. Benefits of Parks and Other Natural Settings 1. Increase your happiness. Contact with green spaces makes us happy. Whether it’s a spectacular waterfall or a simple flower bed, we appreciate the beauty and order in our surroundings. 2. Boost your health. Spending time in parks has been shown to lower high blood pressure and reduce the risk of hypertension and heart disease. Being outdoors can also help you lose weight and sleep well if it increases your physical activity and exposure to the morning light. 3. Socialize more. Parks bring together citizens from different walks of […]

509 visits

7 November 2019

Reduce Stress by Learning to Say No

Reduce Stress by Learning to Say No There is a very powerful tool that we can use to better manage the amount of stress that we experience in everyday life. It’s not really a tool, it’s more of a response. Can you guess what it is? No? Yes, that’s right, No! ‘No’, by its very definition is a word that ‘ends, closes off, or discontinues a line of thought or conversation’. Quite obviously, it negates things. So regarding the topic of stress, we can use ‘No’ to reduce the effect that it has on us, to lower its levels and even stop it from ever having the chance to arise within our bodies and minds. Simple Really It should be obvious to us that if we can say ‘No’, we can stop ourselves from getting overwhelmed. If someone asks us to do some work for them and we say ‘Yes’, now we have to commit ourselves to goals, deadlines, and expectations and so we encounter either small or great amounts of stress. However, if we say ‘No’ in exactly the same situation, then quite simply we don’t. We don’t take on-board the desires of the other person, we don’t put […]

774 visits

1 November 2019

Stress Tips for Single Moms

Stress Tips for Single Moms Being a single mom may be common today, but that doesn’t mean it’s easy. Many single moms are experiencing dangerous levels of stress, and they don’t see any way around it. Chronic stress is harmful to your body, mind, and spirit. As a parent, you need to find positive ways to deal with the stress so you can be healthy for both your children and yourself. With a little bit of planning, help, and effort, you can juggle being both the parent and provider of your family. Here are some tips to help you combat the everyday stress of being a single mom: 1. Plan ahead. The best thing you can do when you’re a single mom is to plan ahead. You’ll find that the simple things in life that often cause the most stress can be managed or outright eliminated when you plan ahead. * Prepare meals in advance and freeze them until you’re ready to use them. * Have everyone put out their clothes the night before and their shoes by the front door so getting the day started will be a breeze. 2. Involve the kids. You can’t do everything by yourself, […]

173 visits

31 October 2019

6 Ways to Overcome a Panic Attack

6 Ways to Overcome a Panic Attack Panic is an emotion that everyone has felt at one time or another. Feeling panic is normal, but if panic is taking over your daily life, it’s time to take action to reduce it. Understanding what a panic attack is and what you can do about it can help immensely. Panic serves a clear purpose in life. It gets your adrenaline pumping and allows you to act quickly to save yourself when you’re faced with danger. Humans are complex creatures, however, and your mind may create panic in situations where it wouldn’t help you. Also, if these situations continue to arise, you may be dealing with a serious panic disorder, so please consult with your physician. Here are some strategies that can help you overcome panic: 1. Breathe deeply. Deep breathing techniques can bring you a certain level of calm during any situation. When you start to feel panicked, you tense up and your breathing becomes quick or heavy. * Take a moment to find your breath and take deep breaths in and out. The deep breathing will relax you and help you focus on taking in oxygen, instead of the stressful situation. […]

768 visits

24 October 2019

Stress And Body Aches, What Is It And What You Can Do

Stress and Body Aches: What You Can Do Adrenaline is a safety mechanism our body produces. It’s produced by the hypothalamus in our central nervous system. It comes from the days when we were hunters, and sometimes the hunted. In addition, when we were in these types of situations, adrenaline coursed through our veins in what scientists refer to as the ‘fight or flight’ response. In addition, we either fled and ran away, or fought. It’s our body’s way of preparing us to act quickly. When stress signals occur infrequently, it doesn’t harm our bodies since it’s easier to recover. In fact, in small doses, stress can save your life and help you get things done. Stress is what gets you to cram before a big test or jerk your hand away from a hot stove. However, nowadays, things have changed. We have the same surge of adrenaline pumping through our veins, but it never seems to stop. In addition, stress levels stay elevated for far longer than normal, never giving our body the chance to rest or recuperate. This leads to tension, muscle aches, and even more stress. It’s a vicious cycle of feeling overwhelmed, anxious, irritable, exhausted, which […]

254 visits

15 October 2019

Dealing With Financial Stress?

Financial Stress Tips If you find yourself dealing with financial stress, it can be an exceptionally difficult time. However, you mustn’t let the stress take over your life. If the bills are piling up, there are steps you can take to reduce your stress and your debts. The most important thing to keep in mind when you’re faced with financial troubles is to make a plan and stick to it. If you need help with this plan, it would be in your best interest to seek out a financial planner. Here are a few techniques that can help reduce your financial stress: 1. Don’t spend money to relieve your stress. It’s often tempting to reduce stress by going out for meals, entertainment, and other activities. This is clearly counterproductive. Instead, use some free stress relievers such as a warm bath, a good book, or a social event with friends at home. 2. Accept your situation. Being unwilling to accept that you’re dealing with a hard situation can increase your stress. In many financial scenarios, you’re unable to control the situation. However, once you surrender control and accept it, you’ll feel better knowing that you can only do what you can […]

224 visits

14 October 2019

Healthy Stress Relievers.

Best 8 Healthy Stress Relievers. If you are looking for healthy stress relievers, we listed our top 8 below. Some may surprise you. Just try a few out and you will feel more relaxed. Try Laughter Yoga Laughter yoga makes you feel more relaxed and happier: Even when you fake laughing, your brain thinks the laughter is real and understands it must create happiness chemicals because you are acting happy. Therefore, you become happier. Laughter yoga causes tensions to be released, mood to be elevated and relieves stress Take Nature Walks Walking in nature have been shown to help relax both body and mind, causing a greater sense of peace and tranquility to relax the body. Being in the fresh air with natural beauty is a balm for the soul. Reflexology According to the ancient art of reflexology, or therapeutic foot massage, the soles of the feet contain a map of the body. By pressing different points on the feet, the body’s energy system can be brought into balance. Very relaxing and refreshing. Go On Vacation Everybody deserves a vacation, and in fact, everybody needs a vacation. “All work and no play makes Jack a dull boy,” is true for […]

245 visits

11 October 2019

Top ten stress relievers

Top ten stress relievers. Who is the biggest enemy in your life? Is it your unfriendly ex, your mean boss, or that old high school bully? Whomever you think it is, I bet you weren’t thinking it would be the monster we’re all so familiar with, Stress… But yes, stress is truly public enemy #1. More than you may realize, stress is the biggest factor in your life causing all manner of ailments and diseases. Chronic stress has been shown in studies to account for up to 90% of all health problems! It is time for your stress relief tips. Here are our top ten stress relievers. 1.Breathe Take a moment: Focus on the tip of your nose and the cool air coming in, warm air coming out. Repeat several times to reduce your stress levels 2. Take Time For You Although you undoubtedly have a busy schedule with work, family and other commitments, it is vital that you take time for you. You need downtime, to recharge your batteries, refresh yourself, and rejuvenate. You need time for you to destress so that you can continue giving to others. One of the most important of our top ten stress relievers. […]

147 visits

10 October 2019

5 Ways To Squash Stress (And Reduce Anxiety)

5 Ways To Squash Stress (And Reduce Anxiety) By Dr. Steve G. Jones Clinical Hypnotherapist “Stress is the trash of modern life-we all generate it but if you don’t dispose of it properly, it will pile up and overtake your life.” ― Danzae Pace Susan, a mom of two in her mid-forties, knew a thing or two about stress. Her husband is in the military, and that means she has to hold the fort down at home, look after her two pre-teen daughters, and juggle a ton of other responsibilities. So it’s no surprise that she would find herself exhausted to the bone and mentally drained. Susan tried to keep herself cheerful and upbeat by watching a bit of Netflix and enjoy a glass of wine before bed. However, she started to realize that her relaxation ritual became less and less effective as time went on. For instance, Susan would still find it hard to get a good night’s sleep, so she’d have a rough start the next morning, which made her cranky around her kids. And she tried distracting herself by spending way too much time scrolling through her social media feed. But she’d wind up comparing herself to friends […]

90 visits

9 October 2019

How Meditation Can Help You Sleep

How Meditation Can Help You Sleep Meditation is a well-known process for achieving relaxation. It’s no surprise then, that regular meditation can bring a vast range of benefits to boost your overall health and well-being. As those who suffer from insomnia know, a lack of sleep can affect you mentally and physically. One advantage of learning to meditate is that it can help you to sleep better. If you’re wondering just how meditation can help you sleep, here are a few surprising insights. Mindfulness meditation There is actually more than one technique when it comes to meditating. For preventing a lack of sleep, mindfulness meditation has been found to fight insomnia and improve one’s ability to drift off. Mindfulness meditation is effective in training your daily thoughts to focus on the present, instead of the past or future. It also aids your breathing too. A study into sleep A study by Stanford Medical Centre investigated the effects of a six-week mindfulness program. The results demonstrated that those suffering from insomnia went to sleep twice as quickly as before, when they meditated. Furthermore, the participants were still benefiting from meditation twelve months after the study. A study by the University of […]

216 visits

30 September 2019

Good Stress, Bad Stress

Good Stress Versus Bad Stress Stress is a double-edged sword, whether you realize this or not. One end, helps you cut through obstacles and makes it easier for you to move forward. However, if you’re not careful, that same double-edged sword can end up hurting you, especially if you experience stress more than the average person does. Sadly, this is the case more often than not, when the stress hormone cortisol shows its ugly side and starts to adversely affect your health. Regardless, stress is here to stay. It does have its utility and can make you an efficient working individual. This is why it’s important to tell the difference between good and bad stress and make it work for you. Good stress is that stimulus that makes you actually do things and motivates you. Embedded into us is this primitive response that makes us get up and go, in one way or another. This is called the fight or flight response, which makes you either face adversity or get as far from it as possible. Good stress is usually of short duration, and of a magnitude that is just adequate to get us past a hurdle in our way. […]

212 visits

29 September 2019

Best Foods To Relieve Stress

Foods That Relieve Stress And Anxiety It’s no secret that many people turn to food as a means of comfort when they feel stressed out, but there’s good news, food can keep you calm when you’re under pressure. Before you get carried away, though, you should know that doesn’t mean heading out for fried chicken or mac and cheese. That type of eating will lead to anxiety and guilt. No, there are foods that reduce stress and boost your levels of happiness! Your food can help you relieves stress! Food Types That Relieve Stress • High in Fiber, Rich in Carbohydrates Serotonin is a hormone that contributes to relaxation and according to researchers from MIT (On Brain Serotonin, Carb Craving, Obesity And Depression, Wurtman) carbohydrates are believed to trigger it (remember, there are healthy sources of carbs). Fiber is great for satiating hunger and should help you avoid any junk food binges (particularly late at night). If you want, healthy comfort foods then turn to minestrone soup and baked sweet potatoes. • Fruits and Vegetables Sometimes there is just nothing better than a giant veggie platter to indulge in, which is good because they come with so many health benefits […]

256 visits

25 September 2019

15 Ways to Relax in 5 Minutes or Less

15 Ways to Relax in 5 Minutes or Less It’s easy to relax when you’re on vacation as you lie on the beach or stroll through museums. However, peace can be more elusive when your kids are home, sick and your inbox is overflowing at work. Fortunately, there are ways to make relaxing anywhere simple and quick. Try these 15 foolproof methods for unwinding at home or at the office. Relax at Home: Many studies suggest that prolonged television watching tends to be a short-term pleasure that contributes to long-term discontent. Search for more effective methods for making yourself comfortable at home. 1. Turn off your phone. Disconnect for a while each day. Make family meals and the final hours before bed a phone-free time. 2. Listen to music. Put on your local classical radio station or any music that you enjoy. Sit down and pay attention without trying to multitask. 3. Meditate briefly. Even a few minutes of meditation can increase your mindfulness. Pull up a cushion and observe your thoughts. You could also do walking meditation around your living room or patio. 4. Visualize peace. Guided imagery is another powerful technique. Picture a scene that makes you feel […]

366 visits

23 September 2019

Grief And Stress

Tips For Dealing With Grief-Related Stress Grief is something that everyone experiences at some point in his or her life. Grieving over the death of a spouse, friend, or family member exposes people to many months of constant stress that can lead to anxiety, …When we lose someone very close to us, it can leave us feeling lost, isolated, and alone. In many cases, we are left with greater pressure due to the added responsibilities that we are left with and at the same time, we are forced to consider our very human mortality. This can leave us shaken and overwhelmed. Fortunately, though there are some things that we can do to help ourselves deal with the stress that we experience as the result of our grief. A Shoulder To Lean On When we are dealing with grief, we have to understand that it is a process. The loss of something that we have been very attached to will leave a gap or wound in our minds that need time to heal. If we understand that the mind needs time to recover from the loss that it has experienced we can have greater patience and understanding for ourselves as we go through the grieving […]

271 visits

18 September 2019

How Does Stress Affect The Brain?

Your Brain On Chronic Stress: 5 Serious Consequences Many people do not consider the serious repercussions of suffering from long-term stress, as the acute stress response is what most people are accustomed to. This acute response could be elicited from something as simple as rushing to catch the train for your morning commute or completing a work assignment during the last hour of the day. Chronic stress is an entirely different beast and does affect your brain. If you’ve ever seen someone change after being bombarded with a heavy stress burden, then you have observed the negative changes that may have happened to the brain. Chronic stress affects almost every part of the body, inside and out and the brain is certainly one of the parts that suffer numerous serious consequences. The following are some of the manifestations of chronic stress inside the brain; these are serious consequences making it more important than ever to get your stress under control today! Stress Impairs Memory The brain is an incredibly flexible and versatile organ, able to respond to stimulus and change and grow accordingly. In this case, the action of cortisol shrinks an area of the brain known as the hippocampus, […]

616 visits

8 September 2019

Stress statistics

We have collected the most recent chronic stress statistics. Authority Site Research on Stress statistics Centers For Disease Control Coping: https://www.cdc.gov/features/copingwithstress/index.html Work stress: https://www.cdc.gov/niosh/topics/stress/ World Health Organization Work stress: http://www.who.int/occupational_health/topics/stressatwp/en/ Guidelines: http://www.who.int/mental_health/emergencies/stress_guidelines/en/ Mental Health: http://www.who.int/features/factfiles/mental_health/en/ WebMD Symptoms: https://www.webmd.com/balance/stress-management/stress-symptoms-effects_of-stress-on-the-body#1 Management: https://www.webmd.com/balance/stress-management/stress-management-topic-overview#1 https://www.webmd.com/balance/stress-management/stress-management-effects-of-stress#1 Effects: https://www.webmd.com/balance/stress-management/effects-of-stress-on-your-body Causes: https://www.webmd.com/balance/guide/causes-of-stress#1 Mayo Clinic Symptoms: https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress-symptoms/art-20050987 Management: https://www.mayoclinic.org/healthy-lifestyle/stress-management/basics/stress-basics/hlv-20049495 http://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress/art-20046037?pg=2 Relief: https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress-relievers/art-20047257 Health Risks: https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress/art-20046037 Weight Gain: http://www.mayoclinic.org/healthy-lifestyle/stress-management/expert-answers/stress/faq-20058497 Coping: https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/coping-with-stress/art-20048369 Relaxation Techniques: https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/relaxation-technique/art-20045368 National Center For Health Research http://www.center4research.org/medical-care-for-adults/depression-stress-mental-health/ University of Berkeley http://news.berkeley.edu/2014/02/11/chronic-stress-predisposes-brain-to-mental-illness/ American Institute Of Stress Definition: http://www.stress.org.uk/what-is-stress/ Symptoms: https://www.stress.org/stress-effects/ Helpguide Signs, Symptoms, and Causes: https://www.helpguide.org/articles/stress/stress-symptoms-signs-and-causes.htm Psychology Today Overview: https://www.psychologytoday.com/basics/stress Medline Plus Overview: https://medlineplus.gov/stress.html

500 visits

6 September 2019

How To Overcome Stress Eating

Are You Eating Behind Your Stress? Stress is something that we all deal with. And we all have our own ways of dealing with it. One of the most common ways that people deal with stress, especially chronic stress, is eating. When we are stressed, our bodies release a stress hormone called cortisol, as well as the hunger hormone, ghrelin. Ghrelin stimulates the release of dopamine in the brain, which tells the body that it wants to eat. Cortisol is what triggers our cravings for foods that are salty, sweet, and fried. In other words, when you are feeling stressed, you suddenly have a strong appetite and an intense desire for foods that give you a burst of energy and pleasure. However, how do you know when you are eating out of hunger and when you are reaching for food because you are stressed? The Difference Between Stress Hunger And Physical Hunger There are many differences between eating because you are stressed out and eating because your body physically needs it. However, when you are stressed it can be difficult to tell the difference. Here are some of the biggest differences between stress eating and eating because you physically need […]

253 visits

1 September 2019

What Is Depression And What Causes it.

What is Depression? Depression is a mental disorder where a person has a prolonged period of sadness, unhappiness, helplessness, hopelessness or worthlessness. These feelings often get worse over a period of time, causing a person to have feelings of self-doubt, severe despondency and dejection. Depression is an extremely common illness. There are approximately 350 million people living in the world today who are affected by it and it is the leading cause for a visit to see a GP or doctor. Depression also has a stigma attached to it that people who suffer from it are weak which leads to them not seeking treatment – less than half of all of the people with depression are currently engaging in any kind of treatment for it. Long-lasting and moderate or severe depression can be a serious health condition. It can cause an affected person to suffer terribly, leading to problems with work, breakdowns in close relationships and lead to poor physical health. The worst cases of depression can lead to a sufferer taking his or her own life. An estimated 1 million people worldwide every year commit suicide because of depression. Half of all the people who die by suicide have a […]

560 visits

28 August 2019

Stop Anxious Thoughts Fast

6 Tricks to Stop Anxious Thoughts In Their Tracks. Do you have racing thoughts and anxiety? It’s hard to focus on anything else when anxiety takes control of your mind. You’re filled with worries and uncertainties. You can’t calm down or rest. Fortunately, there are ways to control anxious thoughts, and it just takes practice to master the techniques. Try these tips to control anxious thoughts: 1. Distance yourself from worrisome thoughts. Learn to look at your anxious thoughts in a different way. The key is to reshape how you think about things. When you get an anxious thought, immediately identify it as a sign of your worry and not reality. Labeling your thoughts correctly raises self-awareness and makes it easier to control them. It also gives you something else to focus on instead of a constant worry. 2. Ask yourself questions. When you get an anxious thought, stop and ask yourself these questions: What is the real reason for this anxious thought? What am I really afraid of? Is there a real danger, or is my mind simply playing games with me? Is the negative outcome I’m imagining likely to happen? How can I stop or change these negative thoughts […]

517 visits

26 August 2019

Stress Management

Stress Management: Listen To Your Body These days we live in difficult times where we’re constantly stressed over our health, our safety, work, finances…the list is endless. And the constant release of stress hormones in our bodies means we’re constantly at risk of chronic diseases, stress-induced pains and aches, and poor mental health. “When we are faced with stress, whether it’s giving a talk in front of a hundred people or feeling pressured to get a second gold medal at the Olympics, we experience changes in our body,” said Lori Haase, a clinical professor of psychiatry at the University of California, San Diego. “Improving internal communications with our bodies may be as simple as spending a few minutes each day in focused breathing. Over time, this exercise should teach you to have a change in breathing when anxious but be less attached to that reaction, which may help to improve your reaction in a stressful situation.” Being aware of your body and the signals it sends us, helps us ward off diseases and break the cycle of stress. This is what strong, resilient people do when they’re faced with stressful situations. They know their weaknesses and strengths, play on both […]

246 visits

20 August 2019

Effects Of Stress On The Body

Effects Of Stress On The Body Stress affects everyone from one degree or another. There are many types of daily stressors, such as the stress of driving in traffic, relationship stress, job stress, and financial stress. There are also stressors that come just once in a while but tend to be very severe, such as the death of a loved one, changing jobs, or having a baby. These stressors all add up to the point where it is inevitable that the effects of stress on the body will give symptoms and adverse health effects. Stress is linked to several kinds of disease that are normally thought of as physical illnesses. These include high blood pressure, anxiety, strokes, heart attacks, depression, disturbances in the immune system (so you are more susceptible to disease), and viral conditions, such as the flu, the common cold, AIDS, and herpes. Even autoimmune diseases are affected by stress. There are more than 100 autoimmune diseases that can be triggered or worsened by stress. Too Much Stress can affect the skin. When you are under stress, you can get a variety of skin diseases, such as hives, certain types of rashes, and atopic dermatitis. The GI system […]

150 visits

16 August 2019

Stress And Sleep Loss

Stress And Sleep Disturbances: What You Can Do Stress and sleep loss start a vicious cycle, with one feeding the order and ensuring it gets even worse. Think about it, when you are stressed, you can’t sleep. This lack of sleep, then makes you feel more stressed, making it even less likely that you will sleep well the following night. On and on it goes indefinitely, unless you take matters in hand and stop it dead in its tracks. Luckily, unless you been having sleep disturbances for years and years upon end (and you’re still alive?), there are things you can do about it. Dreaming up some good sleep tonight? It doesn’t have to be a dream! Just follow our tips below and tell how it went tomorrow. Just Breathe One of the simplest techniques can yield significant rewards in the relaxation department, helping you ultimately sleep. To perform, deliberately fill your lungs as much as it can with air, with one smooth deep breath. Gently exhale. Keep repeating, trying to focus on the actual flow of the air. Close your eyes to help you visualize the air as it goes in and out. You may find your heartbeat synchronizing, […]

245 visits

14 August 2019

Chronic Stress

Chronic Stress Is Dangerous! Our bodies are hard-wired to react to stress to protect us from potential threats. While we are no longer being threatened by predators or other aggressors, we are still facing multiple demands each day that our body reacts to in the same way. What Is Stress? In many cases, stress is described as feeling overwhelmed, worried, run-down, or anxious. Anyone can be affected by stress regardless of age, gender, socioeconomic standing, or circumstances. Some stress is beneficial to our lives because it produces a boost of drive and energy allowing us to get things done. In most cases, everyday stressors can be managed with healthy stress management skills. However, this isn’t always the case and extreme and chronic amounts of stress can have severe health consequences. What Is Chronic Stress? Acute stress is something we deal with on a regular basis, before an exam, a job interview, or when we are almost in a car accident. You will feel the effects of this stressful situation, but the stress will diminish when the stressor is gone and your body will recover. Chronic stress is the stress that people deal with day after day for years on end. […]

258 visits

10 August 2019

How To Calm Yourself Down In Stressful Situations.

How To Calm Yourself Down in Stressful Situations When faced by a stressful situation what can we do to calm down? Ideas below, are practical and can be used in emergencies or when you realize that you have been carrying a low level of stress for a while. We’ll explore several ways that are easy and practical. First, what does the body do when it is stressed and how can I identify low-level stress? We need to be aware of how the body responds to stress, because if we can catch it before it ‘takes us over,’ it is much easier to ‘tame.’ PHYSIOLOGICAL SIGNS OF STRESS When we find ourselves in a stressful situation we often find that we: Begin to breathe more rapidly. Our body is getting the ‘fight and flight’ response ready so that we can run off the fight. Find our heart pumps faster to give us more blood for our fight or flight; we might get heart palpitations, chest pains or begin to feel flushed. Our heart is giving all it has to help us with our flight. Our blood pressure increases to pump more blood into our body so that we can run or […]

246 visits

5 August 2019

Natural Ways To Relieve Anxiety

Quick Ways to Relieve Your Anxiety The horrible thing about anxiety is that the very feeling makes you even more anxious. It tends to create a feedback loop that can leave you feeling helpless and trapped, which leads to you feeling even worse. If you suffer from anxiety often, here are some quick ways that you can start to relieve your anxiety. The first thing that you need to do when you are experiencing anxiety symptoms is to make yourself as comfortable as you can while the feeling passes. It is important to remember that your anxiety will pass, so you need to try and concentrate on making yourself comfortable, both emotionally and physically. Use Calming Self Talk If you’re like most people who suffer from anxiety, much of what you say to yourself when you are experiencing anxiety actually causes you to become even more anxious. To help relieve your anxiety instantly, tell yourself calming phrases like, “this feeling will pass,” or “I am feeling anxious now, but soon I’ll be calm.” Acknowledge and Accept Your Anxious Thoughts When you fight anxiety, you are only making it stronger. On the other hand, when you can accept that you are […]

346 visits

29 July 2019

Stress Tips For Moms

Stress Tips for Moms Being a mother will likely be one of the most difficult things you have ever done, but on the other hand, it will be one of the most rewarding jobs of your life. As a mother, you often forget to take care of yourself because you’re caught up in the madness that is life. It doesn’t matter if you’re a stay at home mom or you work outside the home, being a mother is stressful! Luckily, there are some great stress tips for moms. Get the kids on a schedule. The best thing that every mother can do for herself is to get her kids on a schedule and keep them on it. When you try to stick to a routine you’ll feel more comfortable handling breakfasts, lunches, naps, and bedtimes. When you don’t have a schedule, you may begin to feel scattered or disorganized and your stress levels will increase exponentially! Things are always unpredictable when kids are involved, but when you have even the simplest structure, your days will be a little more predictable and you’ll save your sanity! Don’t be afraid to put yourself in time out. Many mothers feel like they just […]

428 visits

27 July 2019

Dangers Of Stress

The Real Dangers of Stress and What You Can Do About It Truth: stress can kill you, or at least too much of it can. If unchecked and unmanaged, exposure to stress can wreak havoc in all aspects of your life. Notwithstanding the fact that being overloaded isn’t a good feeling in general, but uncontrolled stress can also have ripple effects in your personal and professional lives, at work and at home. Consider these real dangers of stress: 1. Immune System. Both chronic and acute stress can weaken your immune system, putting you more at risk for everyday illnesses. Individuals who manage their stress well have fewer bouts with the common cold, allergies, and seasonal flu. 2. Other Health Risks. Exposure to stress, especially uncontrolled stress, takes a toll physiologically on your body. * Certain chemicals, such as dopamine, epinephrine, and other neurotransmitters are released during times of stress. You may experience higher blood pressure, increased heart rate, and other symptoms when you’re stressed. * High-stress levels have been linked to many health challenges and illnesses. You are at a greater risk for strokes, heart attacks, headaches and migraines, and other cardiovascular diseases if you don’t have a system in […]

343 visits

26 July 2019

3 Ways To Reduce Everyday Stress

3 top ways to reduce everyday stress Learning how to deal with stress is something that everybody needs to know. Even our health can suffer the effects of stress which can also make it difficult to think clearly enough to solve even the simplest task. The good news is that there are simple easy techniques for reducing your stress which we will cover here in this article. As more studies show the link between stress and many health problems, stress management becomes an important consideration for many people. These 3 top stress management ways can help you to reduce the levels of stress in your life, so make good use of them. Massage Go get a massage, this is the first method for reducing and managing stress levels. Massage has often been thought of as a great way to relieve sore muscles, but it can also reduce overall body tension, anxiety and stress too. There are a lot of studies that prove massage is a great way to reduce stress when done regularly. There are many different types of massage, so you should try several kinds and find the one that you prefer. Nowadays it’s not usually hard to find […]

263 visits

20 July 2019

Super foods That Reduce Stress

Foods that Reduce Stress Life has a way of getting the best of us some days. Whether it’s working too many hours, shuffling your kids all over town for their activities, taking care of your household, or dealing with personal or family matters. Stress can take its toll on you physically, mentally, emotionally, and spiritually. But there are simple steps you can take to combat stress, starting with the foods you eat. Avoiding caffeine and alcohol is a good start when life’s particularly stressful. Stimulants and depressants like these can both zap your energy and rob you of the fuel you need to successfully cope with tension. Sugary foods should also be avoided as well, as they cause your blood sugar levels to spike then dip rapidly, which can, in turn, make your energy levels spike and dip at the same rate. However, there are several superfoods out there that provide you with the energy and nutrition your body needs to keep stress in check Asparagus, which is high in folic acid, can help level out your moods. Folic acid and vitamin B are key players in producing serotonin, a chemical that gets you into a good mood. And though […]

277 visits

28 February 2019

How To Meditate For Happiness.

Try This Exercise: How To Meditate For Happiness To let go of those negative feelings, do the following forgiveness meditation: Sit comfortably, close your eyes, and practice mindful breathing for 5 minutes. Allow thoughts, words or images of someone you can’t forgive yourself to surface in your mind. It can be someone you’ve hurt, and you have regretted your actions ever since. Let your mind wander to how much you cared for this person and the pain that you caused. If you are remorseful, feel those emotions. Accept what happened in the past. It is done. It is time to forgive yourself. In your mind, think, I forgive myself. I have made mistakes and caused pain, either deliberately or not. I am not the same person. I have learned much from life. It is time for me to move on. I forgive myself. I am ready to let joy back into my heart. Feel free to use words appropriate to your situation. This exercise will lift the burden from your heart and allow the feeling of happiness in its place. If you feel bitter toward another person who has caused you pain, do the same exercise, but change the word […]

371 visits

15 February 2019

Tips To Quiet Your Mind

Three Tips to Quiet Your Mind If you are not overachieving and extremely busy in today’s society, you are the exception and not the norm. We are all guilty of this; we overextend, overachieve, and overstress ourselves to the point of breaking. Little do we realize, however, that we are hurting our body by hurting our mind. The Art of Gratitude It is so easy to be upset when things do not go our way. From the moment we spill our coffee, lock our keys in the car, and forget our lunch, a spiral of circumstances can set us off into a tailspin of negativity. However, we can choose to stay in a state of discontent and let that dictate our day, or we can be grateful for the other things in our lives even if they are not present in front of us right now. Did you ever notice that when something nice happens, we tend to smile for a moment and then move on? However, when something goes wrong, we feel the need to tell everyone and anyone that will listen. It is in those exact moments of discontent that we need to focus on what we are […]

440 visits

14 February 2019

Anxiety At Work Meetings

Anxiety At Work Meetings One of the most common times people feel anxious at work (after getting called in to see the boss) is at meetings where you are expected to speak up in front of many others. Let me give you a few quick tips on how best to approach those meetings: Generally, these type of work meetings involves a group of people sitting around taking it in turns to speak. Most people anxious about speaking in public dread their turn and hope some divine intervention will save them from having to speak at all. To get around this try the opposite approach. Pretend to yourself and the group that you are actually dying to speak. Before you enter the room, say to yourself: I’m going to speak at any reasonable opportunity that presents itself -Be positively itching to speak! -Before the meeting kicks off, talk to everyone around you. Don’t sit there in silence. -If you have a short presentation to make and you don´t like the idea of having to do it in one go, break it up by asking those present questions during your talk. This puts the focus back on the group and can help […]

346 visits

14 February 2019

Causes Of Panic Attacks

Causes of Panic Attacks The short and obvious answer: panic attacks are caused by high anxiety. But, what exactly is anxiety? Understanding how anxiety crops up will help you defeat panic attacks. One of the biggest myths surrounding anxiety is that it is harmful and can lead to a number of various life-threatening conditions. Definition of Anxiety Anxiety is defined as a state of apprehension or fear resulting from the anticipation of a real or imagined threat, event, or situation. It is one of the most common human emotions experienced by people at some point in their lives. However, most people who have never experienced a panic attack, or extreme anxiety, fail to realize the terrifying nature of the experience. Extreme dizziness, blurred vision, tingling and feelings of breathlessness and that’s just the tip of the iceberg! When these sensations occur and people do not understand why they feel they have contracted an illness or a serious mental condition. The threat of losing complete control seems very real and naturally very terrifying. Fight/Flight Response: One of the root causes of panic attacks? I am sure most of you have heard of the fight/flight response as an explanation for one of […]

509 visits

14 February 2019

Eliminate Anxiety and Panic Attacks For Good

If you suffer from anxiety and panic attacks… * Palpitations * a pounding heart, or an accelerated heart rate * Sweating * Trembling or shaking * Shortness of breath * A choking sensation * Chest pain or discomfort * Nausea or stomach cramps * Derealization (a feeling of unreality) * Fear of losing control or going crazy * Fear of dying Numbness or a tingling sensation * Chills or hot flashes (Source: American Psychiatric Association. Diagnostic and Statistical Manual of Mental Disorders, Fourth Edition, Text Revision (DSM-IV-TR) 2000 Washington, DC.) then you’ve experienced firsthand some of the possible symptoms of a panic or anxiety attack. If you are reading this page because a loved one suffers from these symptoms and you are trying to understand or help, it’s hard to appreciate what they go through. Just try to imagine what it feels like to experience one if you can. Here is a typical example: Standing in a supermarket queue, it’s been a long wait but only one customer to go before you make it to the cashier. Wait, what was that sensation? An unpleasant feeling forms in your throat, your chest feels tighter, now sudden shortness of breath, and what […]

142 visits

6 February 2019

Simplify Your Life And Reduce Stress

Simplify your Life The world you live in today exposes you to many complications. At times you end up complicating life because of overthinking. Otherwise, you end up overspending, overworking or even overcommitting. All in all, it’s an effort to get too many things done in a short amount of time. Overdoing anything also complicates to simplify your life. If you want to have a happy life you have to learn the art of simplification. Going back to its original philosophy, this simply means keeping only the important things part of your life and removing the rest. If you think about your material possessions, getting rid of unwanted or unused stuff will certainly clear your space. This will give you peace of mind and make you happy to have a clean and open house to live in. (Try not to fill it in with more unnecessary stuff, for that just kills the idea of simplification). But when you take the same idea to another level, simplifying life can also help you get through dark times. When you clear your mind of negativity, and unruly thoughts that don’t matter, you also provide space to your mind. This space will help you […]

402 visits

30 January 2019

Walking Meditation

Walking Meditation for Better Health People think that meditation is always performing in a closed room where no one can disturb them. They think that they are sitting alone in that room and just concentrate and focusing without any physical movement. They imagine the thinks by closing their eyes in silence and relax their body only their mind will work. No physical movement during meditation just sits and performs this process. If we define meditation then it is a skill or art which helps you in exploring yourself. With the help of the meditation process, you will discover yourself. It is a method of finding out yourself and many realities of your life. It is a very excellent art and you must know how you will perform meditation. When you are planning for meditation then you need discipline and full mental concentration. If you are thinking that you will learn the process of meditation from any book or website and when you will perform this then you will get 100 percent results. But it takes some time to get better results. Basically, it is a process of modifying your consciousness. There are specific sets of rules and procedures which are […]

331 visits

10 January 2019

Why Is Meditation Good For You

Benefits of Meditation Keeping your mind in a constant state of flux is like keeping the motor on your car running all night long. You and the car will eventually run out of gas. Quieting your mind needs a top-five placement on your to-do list. Since we are so well aware of the needs of others, from our employers to our families, it is easy to overlook ourselves. Therefore, keep the notion that it is necessary to quiet your mind in the forefront of your mind. In this way, you will be able to go forth and do more. Block aside a time and place for yourself that enables you to think of nothing, do nothing, and clear your mind. If you have to leave the house, then do so. Let everyone know that you are unreachable. Sit quietly in your car if you have to, take some cleansing breaths, and think of absolutely nothing. You will see how even recharging for a few minutes during lunch each day will make a difference. Imagine then how productive the art and practice of meditation can be, in many ways. Health Benefits Of Meditation Studies are beginning to show through trials how […]

318 visits

29 November 2018

Self-help for Anxiety and Stress

Anxiety and Stress Self-help Techniques What most people do not know is that there are several techniques of self-help for anxiety and stress. What is anxiety actually? In very simple terms, anxiety means excessive worry. Worry is a universal human trait; it is present in everyone. However, in people who are overly anxious, the worry can go to great lengths. In extreme situations, it can cause social anxiety disorder, which can manifest itself in various physical ways. At such times, methods such as hypnosis and cognitive behavioral therapy need to be used for the treatment. However, in most cases, methods of self-help for anxiety can be used and the problem can be snuffed out before it assumes monstrous proportions. Stop Building Extreme Case Scenarios Most people who worry out of proportion to what the situation warrants actually worry about extreme case situations. They may take a small thing and blow it out of proportion. If they see a single mosquito, they will think that they will suffer from malaria. This is just an example of how their thinking works. You must stop worrying on these counts. Remember that it is only the rarest of situations in which things go to […]

512 visits

8 November 2018

How To Relieve Stress By Meditation

The word meditation simply is defined as to be in a continuous contemplative thought or to simply just think about doing something. We all have different types of stress in our lives. Some of us are stressed out over a job, or maybe a relationship, or children, or if you are like most of us you are stressed over finances. Taking the time to meditate in your own relaxing way will help with the stress you are feeling. I have learned that worrying about what is stressing you will not help solve the situation that is upsetting you. You may think that taking time out of your already busy life to meditate is ridiculous, But it is not ridiculous it will absolutely help calm your nerves which will help you relax enough to sit down and calmly work out the situation that is upsetting you. I found that I can relax and meditate by sitting and relaxing in a hot bubble bath. If you are worried about not having enough time to sit and relax in a hot tub maybe you can just go outside for a breath of fresh air and take time to just collect your thoughts. After […]

Stress Relief

1,174 visits

23 October 2018

Breakfast recipes to relieve psoriasis symptoms

Breakfast is the first meal of the day, typically consumed in the morning. The word is a compound of break and fast, referring to the conclusion of fasting since the previous day’s last meal. Breakfast meals vary widely in different cultures around the world but often include a carbohydrate such as cereal or rice, fruit and/or vegetable or a meat protein like egg or sausage. In New Zealand like in many Western countries, breakfast will often include dairy food like milk or yogurt. Many who understand nutrition have referred to breakfast as the most important meal of the day, and many studies have found that people who skip breakfast are disproportionately likely to have problems with concentration, their metabolism, and maintaining their weight. Are you carrying a little too much weight? It is important to remember that those who are bigger than those who maintain a normal and healthy BMI (Body Mass Index) are more likely to have increased inflammation in their body, and this is bad news for those with psoriasis because psoriasis is considered an inflammatory disease. The greater the inflammation, the more likely that you will experience those flare-ups you want to avoid. Remember the saying: Eat […]

Stress Relief

326 visits

14 October 2018

Relieve Stress Fast

How To Relieve Stress Naturally Are you prevented from fully living your life because of stress, tension, and anxiety? Relieve Stress Naturally. Are you so stressed out, tense, and anxious that you are just getting through your day hoping that it will finally be over? Have you found yourself constantly plagued by insomnia, exhaustion, nausea, and headaches or other complaints related to stress and anxiety and find that you are once again calling in sick? Are you feeling overwhelmed by stress, tension, and anxiety and not achieving your dreams, having fun, or thriving because you are just barely surviving and struggling to get through your life? Do you wish you could stop taking those over-the-counter medications prescribed by doctors for stress, tension, and anxiety and long to throw away those addictive prescriptions? Or do you prefer to relieve stress naturally?