Do this do that

Your ears may have heard a lot of times, "Do this and get away from stress" or "Do that and you will be completely relieved of stress," both of which will only make you more stressed out! Stop arguing about what should and shouldn't be done. To deal with life's stress, I've put together a specific plan of action. I've tried it before, and it was very helpful. In fact, I have used them time and again. This might help you as well, simply read on. 1. Beware of your own warning signs. Because this could simply be a sudden sense of anxiety. 2. Consider what is really causing stress to you? You may be surprised to find the fact. 3. Think over what you could do to change the things. Find out how much of stress is indeed caused by you? 4. Due to excessive stress, we sometimes fall into the vicious cycle of not eating well and engaging in unhealthy behaviors like smoking and drinking to exacerbate the situation. Try to eat a well-balanced diet instead. 5. Eat complex carbohydrates rather than refined ones. This will really help you cope with mood swings. 6. Eat plenty of fresh fruits and vegetables and keep sugar and salt intake low. 7. Drink plenty of water, it will rehydrate your body. Try to keep caffeine consumption to the minimum. 8. Neglect nicotine and any other self-medication drug. 9. Dont feel guilty about including a period of relaxation every day. We all need to turn off from time to time. 10. Do something that is creative and helps you relax. Say, listen to music, practice yoga, meditate, relax with aromatherapy, or engage in any other stress-reducing activity. 11. Learn to be more assertive and try to manage your time properly. 12. You can even consider attending a stress management training course. 13. When you require assistance, don't be afraid to ask for it. These are certain steps that can truly help you cope with stress. It will work wonders for you. The choice is yours, if you wanna live with stress or acquire any of these good points to mar the stress out of your life.

A stress-free lifestyle has the potential to significantly reduce depression. Here are some practical methods to combat stress: 1. Express Amusement And Be Happy. Laugh out loud and hard. If you dont have a sense of humor, find someone else who has. Laughter releases endorphins (happy chemicals) from the body, and it helps boost your immune system. 2. Take Control Over Your Time and Schedule. If you have a good handle on your job, relationships, and other activities, you'll be much better able to handle stress. When you are in control, you are more inclined to stay focused and calm. Use your time effectively. Remember to leave room for unexpected events both negative and positive. Be adaptable in rearranging your agenda. Get up 15 minutes early in the morning. Allow an extra 15 minutes to get to all appointments. Do not put off important or pressing tasks. Whatever needs doing, do it immediately. Do the unpleasant tasks early, so that you wont have to worry about them for the rest of the day. Keep an appointment or record book. Dont just rely on your memory. Do one thing at a time to complete your tasks. Focus your attention on the present moment, whether its the person talking to you or the job at hand. This helps you to avoid making errors – which lead to more tension and anxiety. Be patient while you wait. Impatience-induced anxiety can raise blood pressure. Say no to requests that you cannot accomplish. Delegate small jobs. Keep in mind that you don't have to do everything on your own. Divide a job into individual tasks and delegate them to people with the necessary skills. 3. Work Out Strive and get some habitual exercise such as brisk walking, swimming or whatever appeals to you. Play a sport youre interested in. Aerobic exercises can considerably reduce the stress factor. Work out also improves sleep and gives you time to think and focus on other things. It also promotes the release of natural soothing chemicals in your body. However, avoid overexerting yourself because doing so could be harmful and exacerbate depression. 4. Look for a support group. Youll be able to manage stress much better if you have other people helping and supporting you. Did you know that married people and people who are outgoing (always meeting with friends), have considerably low levels of stress in their lives? Choose positive friends who are not worriers. Friends who continually put you Your anxiety will grow if you shut down or talk negatively about life. Invite a good friend to help you talk out a problem and get it off your chest. A long-distance call to an old pal can be great therapy. Pardon others instead of holding grudges. Slow down your standards for both you and other people. Dont expect too much. Perfectionism does not lead to happiness. Become more adaptable to your surroundings and flexible. Communicate clearly with your co-workers and boss. Ask questions. Repeat instructions that you are given. Clarifying directions at the start of a project can save lots of time later rectifying out misunderstandings. Be truthful in your dealings with others. Lying and cheating leads to stress. 5. Take Breaths Deeply and Slowly. Calm down your muscles, escalating your stomach and chest. Slowly exhale. Repeat it several times. Follow your breath as it flows in and out. Do not try to have power over it. This is a great way to unwind during any activity. You can discover a breathing pattern that feels comfortable and natural to you through this practice. Make use of this yoga technique: Inhale slowly, counting to eight. Exhale through your mouth, even more slowly, counting to sixteen. As you exhale, let out a sigh and feel the tension go away. Do it again 10 times. 6. Eat nutritious foods at the right time. Never skip meals, especially breakfast. Get time out to eat heartily no matter how busy you are. Take nutritious snacks to the office, or even the shopping mall. Your health and lifestyle depend on eating a well-balanced diet. For example, researchers have found that even small deficiencies of thiamin, a B-complex vitamin, can cause anxiety symptoms. Pantothenic acid, another B-complex vitamin, is critical during times of stress. Avoid caffeine, alcohol, and large amounts of sweets, which can worsen symptoms of stress. 7. Live with optimism. Even when everything seems to be going wrong, remember to count your blessings. Believe that many other people are living in worse conditions than you are. Dont exaggerate the complexity of your problems. There is a way to solve any issue. Finding that solution is all that is required. Learn to be joyful and to appreciate the blessings of life. Live one day at a time. 8. Avoid problems before they happen. This takes some preparation. If you are going to another city for an valuable meeting, carry your presentation materials and dress suit on board the plane. Get gas for the vehicle before the tank is empty. Get usual oil changes and checkups. Keep food ready anytime at your house so you can fix a fast meal without going to the store. Keep food, medicine, and toiletries on hand so you never have to worry about running out. 9. Take Advantage of the Good Things in Life. To relieve stress, give yourself some physical pleasure and enjoyment. away. Indulge yourself to a professional massage, or trade massages with a loved one. Give yourself consent to enjoy a movie, watch a concert or sports event, listen to music, or read a book. Take pleasure in a soothing cup of chamomile herb tea with a little bit of honey. For centuries, chamomile has been used to calm nervous tension. Arrange a day of beauty with a friend. Do each others hair, or paint your nails and chat. Make a simple steam facial at home by boiling water. Remove the pan from the stove. Cover your head with a large towel so that it creates a tent over the pot. Put some steam on your face for five or ten minutes. For a touch of sensuality, flavor the water with fragrant herbs. Center your attention on any of the senses hearing, seeing, eating or body movements for a few minutes. Even washing your hands can become a sensual experience. 10. Have a clear objective or purpose in life, and work toward it. Plan ahead to meet your most desired goals in life. You should always get out of bed with a clear goal in mind. Time management experts highlight the importance of writing down your important objectives Break big projects down into a series of small steps that you can work on every day. Want to change jobs? Contact one prospective employer today. Is writing a book your dream? Commit to writing one page a day. Inch by inch, slowly but surely, you will get to your ultimate destination. When you feel stuck in a situation that seems to have no direction, it helps to know that you are working toward your dreams. 11. Move Away to Recharge Your Spirit. Schedule private time with yourself each day. You deserve it. Unplug the telephone and enjoy a quiet evening alone or with your family, or even 15 continuous minutes in the shower or bathtub. You may want to spend a few minutes writing your feelings out in a journal. It can help you find a new viewpoint in life and relieve internal conflicts. More Tips to Recharge Your Spirit Put on some earplugs for instant calm anywhere, anytime. Be taught of a meditation technique. There are two ways to do this: watch your thoughts as they go through your head. Or, repeat a word or phrase with an uplifting meaning. Put into practice progressive relaxation for 20 minutes twice a day to relive high blood pressure and other physiological responses to stress. Start with the soles of the feet and work your way up to the scalp as you release each muscle group individually. Make plans for a weekend activity that breaks from your usual routine. If your week is a lot scheduled, relax and enjoy noncompetitive activities. If you never succeed, Choose a weekend project that you can finish in a few hours to finish anything during the week. Take time out for a little entertainment in the middle of your workday. Your productivity may suffer when the demands of completing a project become too much for you to handle. Take a walk or eat lunch outside the office. 12. Use Visualization and Affirmation Techniques. You can conquer a circumstance you fear by going over the event in your mind. Imagine the scene in clear detail and visualize the best possible result that may happen. You can also reduce an imagined fear down to size by picturing the worst possible outcome. Imagine how your best friend will react when you tell her about this worst-case scenario the following day. Imagine telling a group of friends the next month, who contribute to their similar experiences. Finally, imagine joking about your unpleasant experience with a complete stranger a month later. If you carry this exercise through to the end, your stress will become something to laugh about. Positive self-talk should be replaced with affirmations. Dont let your mind be filled with gloom: Youre too ugly. . . youre too old. . .youll never achieve anything. And things like: What if I fail the exam? What if she doesnt like my gift? What if we get lost? Even now, none of these things have taken place. Give your thoughts a steady supply of "I can; therefore, I will." 13. Get a Good Night's Sleep. Settle on how much sleep you require for best possible performance. Absence of sleep worsens the bodys responses to stress and lowers the immune system. 14. Dont Be Self-Centered. Always keep in mind that you don't have to be rich, famous, or successful to be happy. Todays society forces us to build up as much accomplishments as we can, while trying to balance our own personal and family life. There simply isn't enough time to complete all of these tasks. Start from the most important task and focus on one thing at a time.

In our lives today, we often find ourselves so busy taking care of the home, the children, our businesses, our social life, our children’s social life, our bills and just life in general that we often forget to take care of ourselves. With us wearing so many hats in life, we often find ourselves stressed and worn out. But there are remedies for this. For me personally, I find that by making myself indulge in at least one of the following during my week, I am much happier and a lot less stressed. I find myself enjoying this “My Time” but I also sometimes try to get my family involved so that we all can lead a more stress free life. 1.) Try to live Simply 2.) Take a nice long scenic walk, perhaps the beach or the lake. (Even invite a friend) 3.) Put on your favorite music, turn it up loud and dance 4.) Light up your electric simmering (aroma) pot with a softly scented aroma. This allows your senses to relax, thus allowing you to relax. Then curl up on the sofa with a good book 5.) Sink into your tub for a long, luxurious soak at the end of the day. Light a few nicely scented candles, turn off the lights and let the glow and scent of the candle relax your mind, body and soul. 6.) Splurge just a little and go in for a professional massage at your local day spa 7.) Go get your nails done and a manicure. (And I truly suggest the Spa Pedicure ohh la la!) 8.) How about your favorite movie? You know the one that just made you laugh, cry and smile. 9.) Another great idea is your local Coffee Stop. This is especially nice if it has a book store inside. Take a magazine, a cup of coffee, or a cappuccino, and just unwind with the most recent Hollywood gossip or a wonderful romance novel. 10.) Got a best or very dear friend you havent talked to in awhile? Pick up the phone and call her and reconnect. 11) The number one Stress Reliever: Take a Vacation!!!

How frequently have you heard yourself exclaim, "I need a vacation!"? Because your life is full of routines, like going to work, school, doing laundry, and taking the kids to all of their activities, it's no surprise that you feel rushed, stressed, or like you're stuck in a wheel you can't seem to get out of. Maybe your job seems boring, or your daily schedule seems endlessly tiring. You tell yourself that you require a vacation or convince yourself that you simply require a break from everything. But you know what? When you return, everything is there, and that blissful sense of well-being fades with the first work meeting or even the first hectic morning back in the routine. I remember the first time I heard A change is as good as a rest. They werent wise words from my parents, or part of an expensive motivational seminar I heard it on a cartoon that my children were watching. Since then, when I've felt tired, stressed, or just plain bored, I've put it to use in my life. Just the word change can be stressful for some people. They associate it with significant occurrences, such as the need to obtain a new job, a household move, or an occasion requiring significant effort on their part. But there are many changes that we can make that can refresh us on a daily basis, some serious and others fun. Many of the options for change are not things that we even normally consider a change, but they are things we can do to refresh our daily lives and maintain the balance we need. We all need to find the basic qualities that make our lives fulfilling and meaningful. These become the elements of our lives – the fundamental components that make us whole. Recognizing these elements is not enough – the key is to find the balance of elements that reflects the importance and priorities of our lives.

Do you feel sick to your stomach, have a headache, and have high blood pressure when you get out of your car? If you do, stress, that energy vulture, may have sent your heart rate skyrocketing. In a study conducted at the University of California at Irvine, researchers found that the stress of commuting takes a major toll on health. The study found that it directly affects the body by raising blood pressure and causing the body to release stress hormones. In addition, exposure to high levels of air pollutants, which appear to be a risk factor for heart disease, may also increase the likelihood of having a heart attack during long commutes (more than 18 miles one way). Although there is no antidote to stressful commuting, there are lots of ways to shoo off the energy vulture. How to thrive while driving is as follows: 1. Prepare in advance One of the best ways to lessen the strain of road rage is to prepare everything the night before. Clothes, documents, attache cases, and even packed lunches should be set the day before to avoid the morning rush. With everything champing at the bit, you’d save plenty of time to do your morning routines, devour a good breakfast and enjoy special moments with the family. Best of all, you can dash out the highway free of traffic congestion. 2. Good rest and an early start The body is rejuvenated by getting a good night's sleep. Make it a habit to have enough sleep and to rise early. A lack of rest worsens the effects of cumulative stress on your work and home lives if you were already stressed the day before. Your frustration levels at work eventually rises, your brainpower falters, and your mood at home sours. You no longer have the energy to enjoy life. 3. Manage your work schedule. Why pack the freeways with all the other “9-to-5″ers when you can try a ten-to-six or an eight-to-four shift? Depending on your company’s work policy, try to check out other shifts that fit your lifestyle. Choose one that would help you get rid of energy-depleting stress and allow you to lighten your highway woes. 4. Share a ride. The benefits of carpooling outweigh the inconvenience of having to coordinate your arrival and departure with more than one person. Ridesharing significantly reduces commuter stress, according to studies. With carpooling, there is less air and noise pollution, less traffic congestion, and you can relax more while someone else does the driving. 5. “Cocoon” in your car Use your time wisely rather than getting upset when traffic is at a standstill. Listen to the radio or pop in some music tapes to take your mind off the stop-and-go driving and traffic tie-ups. If you like to read but just can’t have time to flip pages of a book, check out books on cassette. A lot of libraries have both abridged and full-length books on tape. You can even learn a new language or do some car exercises like shoulder rolls, neck extensions and tummy tucks to help you stay awake and relax. 6. Pillow your back and squirm When you’re standing, the lumbar area of your spine (the lower portion) normally curves inward, toward your abdomen. However, when you’re sitting, it tends to slump outward squeezing your spinal disks and putting stress on them. The director of the Iowa Spine Research Center at the University of Iowa, back specialist Malcolm Pope, Ph.D., advises tucking a rolled towel or pillow in that lumbar section to support your back. In cases of longer drives, since sitting in one position for longer than 15 minutes gradually stiffens you even with a back pillow, make necessary adjustments for a comfy ride. You could, for instance, try placing the majority of your weight on one buttock first, followed by the other. Then, shift the position of your seat or your buttocks slightly. For fun, you could even slide down in your seat and sit up again. 7. Exercise after work. Since the evening rush is worse than the morning rush because of the compounded fatigue from the workday, it is best to wait out the traffic. For stress relief, go to a gym near your workplace or take a meditation class. If you plan to go to dinner, see a movie or go shopping, try to do these things near work, delaying your departure enough to miss the maddening rush. 8. Give yourself some space. You might want to consider taking a day off from work. Many companies today offer compressed working hours or longer working days to give way to work-free days for you to unwind. 9. Move your office If you have to drive a lot to get to your job every day, ask your boss if the company would let you work from home some days of the week or if you could work close to where you live. An alternative work schedule would make you feel less tense and in control thereby reducing stress. 10. Occasionally change your routine An occasional change of commuting habits may be advisable too. For a change, try walking or riding a bicycle. There’s nothing like a good walk to ease tension especially when it means you don’t have to get in your car and fight rush hour traffic. By lessening the stress of getting to work, you are conserving enormous amounts of energy that may be lost over stressful commuting. It doesn’t only leave you a lot more energy to do your job and become more productive but it also makes you feel good and gives you a good reason to always start your day right.

You glance at the time. It’s 1 a.m. Since 11 o'clock, you've been trying to fall asleep, but you're still awake. Your thoughts race. Your muscles are tense. You think you’ll never get any rest. Sound familiar? If so, you are one of 60 million people in the U.S. who suffer from some form of insomnia. A recent survey by the National Sleep Foundation indicates that 58 percent of adults in America experience insomnia at least a few nights a week. Insomnia increases with age, afflicting approximately 30 percent of men and 40 percent of women. Despite the fact that there are numerous causes of insomnia, many of us simply suffer from excessive stress. Stress, a major contributor to all sorts of health issues – from weight gain to heart problems – seems unavoidable in today’s fast-paced world. We may not be able to eliminate all stress from our lives, but we can minimize it. Here are some strategies: * Make a list. Organize your next day’s activities into three categories: “To Call,” “To Buy, “To Do.” Attach a specific time to each activity, and rest assured that you won’t wake up to chaos. * Relax. Before you go to bed, take a timeout. Read or listen to music as you drink a cup of herbal tea or warm milk. Between your hectic day and bedtime, create a calm barrier. * Relax your body. We carry stress in our muscles, especially those of the neck and lower back. Stretching exercises can ease the tension. When you get into bed, lie flat your back for a few minutes. Tense and relax each muscle group as you work your way up from your toes to your temples. * Try a sleep aid. Finding non-habit-forming aids is simple. For instance, the spray Insomnia is a natural alternative to prescription medications. Part of the Spray line of sublingual sprays, Insomnia helps you relax to ease you into a deep sleep. Made with natural ingredients, the spray acts gently and causes no side effects, according to its manufacturer.

1. Drink Warm Milk – Drinking warm milk 15 minutes before bed has been known to soothe your nervous system. 2. Take a Warm Bath – Taking a warm bath can be a great way to relax your body. However, do not exhaust it. Staying too long in hot water can drain your body of vitality. Throw in a cup of baking soda or bath salts to drive the toxins out of your body. 3. Eat a Snack Before Going to Bed: A study shows that eating foods that contain a lot of the amino acid L-tryptophan helps us sleep better. As previously mentioned, this includes eggs, cottage cheese, chicken, turkey, cashews, and warm milk. 4. Avoid Caffeine, Alcohol and Tobacco in General – Most people think coffee is the only beverage which contains caffeine. Wrong. Non-herbal tea such as black tea, Cola beverages and even chocolate are high in caffeine. Research has shown that alcohol upsets sleep. The same holds true for tobacco. 5. Sleeping on your back is a common alternative for some people. Sleeping on your stomach causes pressure on all of your internal organs. This can also cause a stiff neck. Try sleeping on Your Back. It is the best sleeping position to allow your internal organs to rest properly. However, if you are accustomed to sleeping on your side, switch to sleeping on your right side instead. 6. Sleep in a Well Ventilated Room – A room temperature between 60-65 degrees in Fahrenheit is the optimum temperature for sleeping. Use more or fewer blankets to adjust your body to the room temperature. 7. Drink Herb Tea – If you have to avoid drinking Warm milk or any other dairy products, try a cup of herb tea (camomile, catnip, anise or fennel tea). This will help you sleep better. 8. Get Some Exercise During The Day – White collar workers (office workers, non-manual workers) are more known to have insomnia than blue-collar workers, who get physical exercise during their work. 15 Minutes of exercise or at least 30 minutes before going to bed will give your body work and oxygen it needs to get your body to relax and sleep better. 9. Avoid Naps – Skip naps if you take them. If you can’t get yourself to sleep at night, naps will stop you from sleeping properly. Your body will be too worn out to fall asleep at night if you skip naps. 10. A Reflexology Technique : Toe Wiggling – Lie on your back, and wiggle your toes up and down for about 12 times. This will relax your body, both inside and out. Acupuncture treats channels of energy known as "meridians." The meridians in your feet connect with every organ and every part of your body. Toe wiggling helps to bring about a relaxing energy within your body. Now there they are, 10 ways to fight insomnia. Have a good night’s sleep!