What's New In The War On Stress?

What's New In The War On Stress?

By Paul Anderson

What’s new in stress management? Stress and its sources increase as time goes by.

What’s old in the management of stress? The same thing as always: we don’t use what we know and could be using to handle daily living stressors.

A few facts to prove the point that stress is caustic to quality living and is not going away. These are as recent as 2004, according the American Psychological Association and the National Institute of Mental Health.

Stress is linked to the six leading causes of death: heart disease, cancer, lung ailments, accidents, cirrhosis of the liver and suicide.

Seventy five (75) percent of visits to doctor’s offices concern stress-related ailments.
In a typical workplace with 20 employees, four will likely develop a mental illness in the year.

Nearly 15 percent of college students have been diagnosed with depression.Two observations for your health: first, acknowledge you are not immune to stress. Accept it. Secondly, practice mindful stress reduction. Build at least five management activities into your daily life.

To get a read on your current level of stress take the Holmes Stress Assessment Test. Quick and easy with results instantly available online, no charge!

Next, do something to reduce and manage stress, anything. Okay, so you can’t/won’t start doing five things daily. Do this one thing, the best thing: breathe deeper. If you smell the roses or any flower for that matter, you breathe deeper than usual. If you laugh, you breathe deeper than usual. If you cry, yell, run, hit something, cheer at a sporting event you will inhale and exhale with more volume. That’s the point, get the oxygen flowing.

Of course there are other more conscious and mindful ways to breathe deeper: yoga, meditation, walking, playing with children and dogs, sitting up straighter and deliberately inhaling, or taking breathing lessons as in qui kong or voice lessons.

You choose, but please do choose something for your stress reduction. Then, there will be something new in your life regarding stress management.

A licensed psychologist, Paul W. Anderson, Ph.D. has coached people in their careers, relationships and business aspirations for many years. He helps women believe in themselves and men use their emotional intelligence. He is experienced in working with family business snarls and people in personal chaos who need strategies that will turn their best into success.

You may reach him at http://www.bulletproofcoach.com or http://www.netpsychologist.com

Reduce Stress With Yoga

Yoga for Beginners: A Stress Management Program that Really Works

By Paul Jerard, E-RYT 500

Every time of year, there is an occasion for stress with work, holidays, family obligations, education, moving, and weddings. There is no shortage of reasons to be stressed out over something. Here is a Yogic method, which can help you handle stress all year long.

Learn from a Yoga teacher who remains calm “under fire.” It is easy to have the appearance of being calm and quite another matter to actually put it into practice daily. In life, you will see stressful situations and hectic moments, but the person, who remains calm, during a naturally stressful time, is a person you can learn from.

Now, what if the calmest person you know is not a Yoga teacher? You should learn by watching him or her, in action, and enhance your own powers of observation. Later, you could visualize yourself being calm in a similar chaotic situation.

Does this sound unrealistic? No, but the Sanskrit word “Grahana” comes to mind. This is a complex word, but one of the ways it can be defined is, as a perception, or the process of seeing things as they are. Grahana is a meditative state where your mind focuses on observing without judgment.

Some people scoff at the idea of Yogis, who practice positive visualization and observe life, with mindfulness. You may hear people say, “That will never work,” or “Meditation is a waste of time.” The truth is the person who is negative in life, does practice his or her own negative brand of Grahana. In fact, some Yoga teachers would say negativity is the opposite of Grahana because it is non-acceptance.

On the other hand, if we constantly look at the world with a pessimistic viewpoint, is this a truthful perception of life? To the pessimist, a negative perception of life is reality. A negative perception creates the “cloud of doom,” which follows this person around in life. Self-pity and negative thoughts are created, envisioned, and become a constant daily cycle, within the life of a pessimist.

Remember the saying: “Be careful what you wish for.” You could also say, “Be mindful of what you visualize.” A mindful and positive perception of life is “light baggage,” in comparison to the burden of negative thought.

Look at stress as a tool, which you can use for good. When you come to a Yoga class, you will notice that some of your problems seem to evaporate. What happened? You filtered thoughts, concentrated, meditated, and prioritized all of the day’s problems.

If you took part in a Hatha Yoga, Raja Yoga, or Kundalini Yoga class, the muscles in your body feel much less tense; due to the physical techniques you learned and practiced. When you finish your Yoga class you are ready to put the daily stress of life to good use. This is a form of “Yoga off the mat.”

Yoga is not a “magic stress killer,” but Yoga does have many techniques for effective stress management.

© Copyright 2006 – Paul Jerard / Aura Publications

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7 Secrets for a Stress-Free Thanksgiving

By Paula Gregorowicz

Before you know it Thanksgiving will be upon us. In just over a week we will sit down once again with our families (biological and/or chosen) and gorge upon a feast until we need to unbutton our jeans and snooze on the couch.

Thanksgiving officially launches what people refer to as "The Holiday Season" which means it is the beginning of what is often the most stressful time of the year. I'm here to tell you - it doesn't have to be that way! Consider these top tips and you can enjoy your meal without all the stress and heartburn.

Keep It in Perspective

It's just a meal. It is a chance to be with people you care about. It is not a contest nor is it a measure of your personal worth. Lives do not hang in the balance. So, take the pressure off of yourself! If you're hosting the meal, nothing has to be perfect. No one really cares and if someone is that filled with criticism, it is their issue, not yours; chances are nothing you do could please them anyway.

Pace Yourself

Start now. Don't wait until the last minute when everyone with a pulse is roaming the grocery stores like predators on a hunt. If you can buy ahead of time - do it. Even better is to buy local and from the little guy. Then you not only know where your food is coming from but you support local farmers as well. Give yourself permission to ask for help where you need it whether it is assistance cleaning or having guests bring a dish to share.

Mind Your Budget

While Thanksgiving is not nearly as bad as Christmas when it comes to breaking the budget, it is still important to be mindful of your money. Now is not the time for the finest wine known to man (unless you have a family of oenophiles) and you most definitely don't need a 30lb. turkey to feed a half dozen people. Take it from someone who once made 10lb of potatoes for 6 guests -- people can only eat and drink so much in one day.

Focus on What Matters

The whole point behind gathering at Thanksgiving is just that -- to give thanks. Keep an attitude of gratitude and reflection in the forefront of all you do. If you can do that, you will effortlessly flow as little petty things crop up. If I can survive a call to Roto-Rooter (backed up sewer) the first time we ever hosted our families for Thanksgiving, you too can cruise through the bumps in the road.

Experience People as They Are

You're not going to change anyone. It's a fact. The same quirks and pitfalls you've experienced from the same people year after year are not going to suddenly vanish. If you love them, enjoy them for who they are and don't let them push your buttons. If you feel your angst rising, pretend that you are watching the day unfold as if it were a movie on a screen. It'll allow you to be an observer and be present to the day without all the drama.

Remember Moderation

You don't need to eat like you've never seen food before. There will be leftovers and you shall be fed. While I'm not suggesting you deny yourself or follow the strictest of diets on this day, overeating is a sure fire way to feeling lousy physically and emotionally. Enjoy the food, the drink, and the goodies but do so consciously knowing you get to choose how you feel.

Savor the Moment

Tomorrow is promised to no one. Celebrate who you are and those around you on this day because you never know if you'll have the opportunity to gather together next time around. This tip isn't meant to depress you or make you anxious about the future - just the opposite.

If we are fully present in the moment and share how we really feel with those we care about we get to live a life free of regrets no matter what tomorrow brings.

If you follow these tips you can almost feel the stress melting off of you and making room for you to enjoy the juiciness of this autumn holiday.
(END)

Paula Gregorowicz is the owner of The Paula G Company which partners with women who don't like what they spend their days doing and helps them blow the lid off their wildest dreams. Learn more at her website http://www.thepaulagcompany.com/ .

Yoga for Stress - Free eBook

Stress Busters

By Chris Chenoweth

Stress is the way we respond to changes that occur during our normal balance of life. When we are experiencing stress our adrenal glands release adrenaline, a hormone that activates the defense mechanisms in our bodies. This can result in a pounding heart, a rise in blood pressure, and tense muscles.

Basically, anything that overwhelms us can cause us to experience stress. Common signs indicating you may be under stress are anxiety, chronic fatigue, crying, and a change in eating habits. The illness or death of a family member or the loss of a job are examples of situations that are stressful enough to cause physical or psychological symptoms.

Some people are more vulnerable to stress than others. For some, even ordinary daily decisions seem insurmountable. For these people, deciding what to have for dinner or what to buy at the store can be a seemingly monumental dilemma. At the other end of the spectrum are people who thrive under stress by becoming highly productive as they are being driven by pressure.

Research shows that women with children have higher levels of stress-related hormones in their blood than women without children. This means for women with children, it is very important to schedule time for yourself. You will be better able to help your children and meet the daily challenge of being a parent, if you can reduce your stress level.

Reducing stress also reduces your risk for heart disease, the number one killer of American women, and certain types of cancer. Many women who experience PMS and other menopausal symptoms reduce their symptoms dramatically once they decrease their stress level.

Untreated stress leads many people to depression, anxiety, headaches and a host of other complaints. This makes reduction of stress an important factor in improving your total health.
WAYS TO BEAT STRESS IN YOUR LIFE

*Eat a well-balanced diet that includes plenty of fruits and vegetables, as well as foods that are high in complex carbohydrates, moderate amounts of protein, and low in fat.

*Avoid excessive amounts of caffeine that can increase anxiety. Often we reach for a cup of coffee to calm our nerves. Next time, try tea made with chamomile, valerian, or ginseng and CUT DOWN on the coffee.

*Avoid alcohol, which can mask symptoms and often make symptoms worse.

*Aerobic activity such as vigorous walking is one of the best ways to reduce stress and improve overall quality of life. Walk or do whatever type of exercise you feel comfortable with.

*Join a health club. Go often and make it your special time. Do not concern yourself with your family while you are working out. This is your time.

*Go outdoors whenever possible. A little sunshine and activity can have an amazing effect on your entire outlook towards life. Your improved attitude will have a positive effect on everyone in your family.

*Aromatherapy can be a tremendous help for alleviating stress. Put five or six drops of lavender oil in a warm bath or put a few drops on a cloth and inhale from time to time during the day.

*Give yourself permission to be a kid again. What did you enjoy when you were a child? Draw, paint, dance, read, play music, whatever makes you feel better.

*Other ways to beat stress include deep breathing exercises, massage, guided imagery and a healthy sex life.

*Allow yourself the freedom to express yourself without worry that you are not keeping with the image of who you are 'supposed' to be. As adults, we forget how to just relax and enjoy life.

*Do not set unrealistic for goals for yourself. Many of us set ourselves up for defeat simply by setting unrealistic goals. For example, if you are dieting, realize you cannot lose 40 pounds in one month.

*Whatever your goal is, allow sufficient time to reach your goals and realize occasional setbacks may occur. Do not expect anything. Expectations and reality are often two entirely different things.

*When you are facing an unpleasant circumstance, take a deep breath and count to ten before saying or doing anything. Taking a break produces a calming effect and allows you extra time to reassess the situation before acting on impulse.

*Learn it is okay to say 'no' occasionally. We often feel we have to say 'yes' to everyone. However, YOU CANNOT BE ALL THINGS TO ALL PEOPLE. You must first meet your own needs before you can truly give others what they need. Make time for yourself, your number one priority.

Once your own needs are met, things that used to seem overwhelming will soon become trivial matters, causing you to wonder what the predicament was. Not only will you be less stressed, you will be healthier, happier, and more energetic, ready to face whatever obstacles come your way.

Chris Chenoweth, author of the DO-IT-YOURSELF MONEY, HOME, & HEALTH GUIDE, writes articles pertaining to diet, exercise, health, and business.

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