Stress Management Magic

Does this describe you? Your shoulders are tense your back hurts.  You feel grouchy and can’t quite put your finger on why you feel like —–.  Your wife (girlfriend, children or roommate) looks at you like you are a monster!  WHAT CAN YOU DO?

YOU CAN HELP RELIEVE BOTH THE PHYSICAL AND EMOTIONAL TENSION THAT OFTEN ACCOMPANIES STRESSFUL SITUATIONS!

Relax your body and relax your Emotions

The next time you feel the effects of stress too much, when you are overwhelmed, try some of the following ways to help you relax.

1.  Deep breathing is your number one defense against unmanageable stress.  You can sit, lie down, or stand to do this.

Close your eyes and breathe in slowly for a count of 5-10 seconds. By closing your eyes you will give them a rest too. Take ten of these super-relaxers any time you feel tense.

2.  Stretch.  Practice simple stretches that also be done in various positions.  Gently roll your head in a half circle from side to side with your head pressing towards your chest.  Stretch your arms into the air and stretch you fingers too.  Point your toes away from your body, and then flex them towards you.  Stretching will allow the blood circulation to those parts of the body that have been “crunched” by poor posture or sitting at a desk.

3.  Any kind of exercise is wonderful to help reduce stress.  Make it fun.  A walk, hiking, bowling, running, or playing a game of badminton or golf are good examples of fun exercise.

4.  Laugh!  Laughter is healing and a great way to relax.  Go to a comedy club, rent a funny movie, or give that funny friend of yours a call.   It’s impossible to really laugh and be tense.

5.  Read.  A good book can take you on a great escape.  Read a comedy or a tearjerker and it will help release pent-up emotions.  Take a class in meditation or a stress management technique such as visualization.

6.  Take a bath.  Spend at least 30 minutes soaking in a hot bubble bath.  Prior to slipping into the tub, light a few candles and play some very relaxing music.

7.  Eat well.  Try to eat a well-balanced diet, as it will help your body to perform, and keep your mind functioning optimally.  Take a class in nutrition.

8.  Do something you love to do.  If you like to go to the beach, go.

Gardening, kayaking, seeing friends, playing with a puppy, these are all wonderful ways to relax your emotions.

9.  Talk.  Take time to talk with a friend or relative.  Try to express feelings that you may have been holding inside.  Listen to your partner.  Try to have this conversation while walking in a quiet park or neighborhood.

10.  Get a massage.  A massage is a wonderful way to get rid of physical tension.  30 minutes to an hour will work wonders.  Do not be shy about your body.  Professional masseuses have seen body types of all kinds, and they are there to help. Request specific areas of tension, such as the neck or lower back.

Keep in mind these are just a few of the many stress reducers you can try.  Alcohol and drugs are a “temporary” fix and will take you down ultimately, and even cause depression!  Do yourself a favor and begin now.

Close your eyes.  Breathe in deeply and slowly exhale.  You are the only one who can help you, so get to it and create a wonderful day!

Right now you need to stop and take a breath.  It may sound silly, but you are an absolutely wonderful human being who needs to get control of your stress level.  Please.  Inhale slowly through the nose.  You need the oxygen. It will regenerate and relax you.  Physical response that actually happens!

Now exhale through the mouth.  You are ridding your body of what you don’t need and making room for what you need-oxygen!  When you exhale think “I am exhaling all that I think I can’t handle, and I am making room for life giving, intellect excelling, oxygen!

It works my friends.  Please.  It’s one of the few things we can do absolutely FREE!  Do it and take a chance it might work.  It does!

You need to learn to meditate and heal yourself from within.  I cannot tell you how many times I have felt desperate and was willing to try whatever it took to heal.  If you make the first move to change your life – you will succeed!

There will always be stress in our lives. There is some good stress and some bad stress.

People think of stress as “pressure” or “tension”.  I like to think of stress as being just the way we respond to change!  When you understand stress and the effects that it can have on you, you can use it to your own advantage, and turn potential “stressors” into “positive challenges.”

Positive and Negative

Most people equate stressors, or things that cause stress, as negative.  The instigator could be traffic, a difficult job, or divorce.  During theses stressful times, often people become aware of tense muscles, headaches, or stomach aches during, before or after such situations.

But stressors can also be very positive experiences.  Having a wedding, a baby, or pitching a perfect no-hit baseball game are examples of changes that can activate your stress response.

The Mechanics of Stress

Your body reacts to stress in many ways.  Stress is defined as a response by your body to any demand made upon it.

Hormones, like adrenalin, surge.  Your blood pressure and heartbeat increases.  These effects on human beings have been unchanged for thousands of years.  Our prehistoric ancestors used this response to help them run away faster, or fight harder.  That is why this reaction is known as the “fight or flight” response.  It is a natural response when your mind senses the need.

The Effects of Stress

The problem with this automatic response is that the body can’t tell the difference between a positive or negative stressor.  In either case, your body experiences the same stress effects.

If you are not able to vent by letting off steam somehow, if you don’t learn to relax, these effects can be harmful.  During periods of stress you may feel exhausted or anxious.  You may experience physical symptoms such as a clenched jaw or shoulder and backache.

If you are able, during these times, take care by getting plenty of rest, eating healthily, exercising and practicing some form of meditation or quiet time.

Alcohol or drugs do not help the situation.

If you are someplace where you are unable to practice the techniques listed above, FOR YOUR SAKE, use your oxygen as a magical and secret weapon.  Breathe deeply and exhale slowly and fully.  When stress enters we withdraw our oxygen supply to a minimum.  This exasperates the tightening of muscles and ligaments.  It can cause headaches, and only makes the situation much worse.

Think of your oxygen relaxing and regenerating you.  Know that the oxygen will make your intellect finer.  These are changes that happen to the human body, automatically, just by breathing mindfully.

Stress is like a body temperature; if it’s too low or to high, you can’t survive optimally, but the right balance can keep you going strong.  Consider life’s stressors challenges, experiences and wisdom builders.

You can use this mindful breathing even when you are not feeling overwhelmed. Now take a breath and have a wonderful day!

YES, YOU CAN!

Often we are hit with so much at one time we may think we just can’t handle it. The secret is, WE CAN!  We have to if we are on a mission to accomplish our goals, whether at work or at home.

I will say what I’ve said in class so many times.  STOP for a minute or two. Take a slow and mindful breath to energize you mind and body. Your exhalation makes room for more healing oxygen.  It is also the time to think, “I am exhaling and pushing self-defeating thoughts out with the carbon dioxide.”

Slow down for 30 seconds and pull yourself together. We have been given a great natural instinct from within, to help us find an answer, or at least find a resolve to what seems to be unbelievable circumstances that surround us.  We just must slow down.

Change the subject. Divert your own attention to something else momentarily. Take another mindful breath!

What is the worst that can happen? If you can fathom handling that, you can handle anything. If you think you can’t, then think again! Life is tough, but we have within our minds, the tools and power to rise above the obstacles.

Stop listening to all the negative things that include the words: I can’t, I won’t, I won’t be able to, I give up, I quit, etc. Never give up.

Just when you think you can’t handle everything – everything will change. Give it a bit of time.

Ninety percent of what we waste our lives worrying about never comes to fruition.  STOP wasting your life on “worry and doubt”.

The worry doesn’t do anything except hurt you and all those around you. Instead, handle anything that crosses your path. Never give up or give in!  If I sound like a cheerleader I probably am.  I know you can alleviate so much unnecessary stress by just controlling your thoughts, hence, actions.

Now take a breath and relax! It will all be okay.

Here are a few self- care remedies

There are many kinds of headaches, but the most common variety is caused by tension.  Fortunately these tension headaches are the easiest to take care of by yourself.

Here are a few tips to help you recognize the symptoms of tension headaches, and what you can do to help relieve your discomfort.

A typical tension headache can be mild, but it can also be very painful.  Stress causes our muscles and ligaments to get tense.

The neck, face, and scalp muscles can tighten and your head may feel like there is great pressure on the head or neck, or as if you have a tight band circling around the head.

You can find yourself with blurred vision and nausea and vomiting.  If you think the headache might be distressing enough to be a migraine, it would be wise to see your physician.

Migraine headaches are different than tension headaches though; they usually begin with symptoms such as numbness or extreme sensitivity to light.  When the pain comes on it, it is intense, and can last for hours or days.

All kinds of things can cause headaches.  If you are meeting a deadline, if traffic is terrible, if your child is screaming or if you are simply feeling a bit overwhelmed with other stressors.

First and foremost, remember when we have pain, we all have a tendency to hold our breaths.  The lack of oxygen will make the headache worse.  So take a breath and visualize it giving you the oxygen you need to help your headache diminish.

For occasional tension headaches you can use aspirin, acetaminophen or ibuprofen.  Particularly when you are at a job these pain relievers can help. Be sure to taken as directed.  Over-medicating is always dangerous.

My preference for a tension headache is to take an ice pack and place it directly on the head, or hold it as close as you can get to the area of the most pain.  You can also apply it to the back of the neck.  It may feel uncomfortable to you at first, but it will help diminish inflammation. I always head for the ice if I feel a headache coming on.

For those times you are able to do so, try a warm shower or bath, or a damp heating pad.  Lie down in a dark room with your feet up and a cool washcloth over your eyes.

If you are fortunate to be able to have someone deeply massage your neck and shoulders and scalp that is very helpful.  I have found that I am able to use one hand to massage and loosen one side of my neck and shoulder.  Then I switch hands and do it to the other side.  There is ALWAYS a way to use “self-help” methods for your own healing.

Of course participating in relaxation training is excellent.  After twenty plus years specializing in this field, I can honestly say, seeing the change in students after just four or five classes is incredible.

Try to restructure your thinking.  When you are in a relaxed situation, visualize the stressful one, and then imagine practicing your own successful response to it.  This teaches you to change your habitual responses to stressful situations.

With practice, these “rehearsals” for life, will become automatic and when you feel a tension headache beginning, you will know automatically what to do to help.

Remember, your oxygen is your secret weapon, and your “in house” healing tool.

It’s easy to get caught up in all the negativity!  Today’s stress management tip?

DON’T DO IT!  REFUSE!

CHANGE YOUR ATTITUDE AND CHANGE THE MOMENT

Attitude has been described as “the presence of a hypothetical construct that represents an individual’s degree of like or dislike for a specific target.”

It is actually a personal perspective that can be positive or negative.  Negativity is harmful and definitely not in the realm of being optimistic.  You cannot have a negative attitude without feeling your stress increase. Negativity opens the door for failure.

CHANGE YOUR ATTITUDE AND CHANGE THE MOMENT

Our attitude also drives the behavior of our body language. This obvious outward show of our mental attitude is a direct result of either positive or negative thoughts.

One wonderful thing about being a human being is that no matter what the circumstance, we always have a choice in how to respond.

The trick is do not REACT – take a breath and feed your intellect so you will make a better choice in your response. You will also find that if YOU take charge of your “attitude” about any situation, you will be empowered.

CHANGE YOUR ATTITUDE AND CHANGE THE MOMENT

Life is just too short to waste a moment being a sour ball. We all have problems. I am no exception. If it’s not a financial problem, health problem, family problem, car problem, or work problem, then it may be a neighbor problem, etc. etc. etc. So what is your choice when problems arrive?

You can opt to be miserable.  Or you can remember to practice thinking in positive terms and remembering that life is about change.  Just when you think you can’t take any more, something changes.

Take a breath.

CHANGE YOUR ATTITUDE AND CHANGE THE MOMENT

Remember, it’s your life, so don’t let life’s challenges steal  a moment from you. Don’t let life pass you by while you sink in an ocean of stress.

Start now.

CHANGE YOUR ATTITUDE AND CHANGE THE MOMENT

Take a breath, and when you exhale, let all the problems fly out your fingertips. Do it again. YOU WILL BE IN CHARGE OF YOUR LIFE AND YOUR RESPONSE TO LIFE, if you JUST PRACTICE being in charge!

An Old Russian proverb says that repetition is the mother of all learning.  Five times throughout this article you have been reminded through repetition to: CHANGE YOUR ATTITUDE AND CHANGE THE MOMENT.

Your amazing brain has begun to create new brain cell impressions and the next time a scenario arises that asks for

“attitude”, you will remember how you can take charge of the moment by recalling this simple statement.

CREATE a wonderful day!

THEN READ ON MY FRIENDS! Today is my introduction to you about the fact that even though I have specialized in this work for over twenty years, I STILL HAVE STRESS in my life! Don’t misunderstand this.

It is not debilitating though.  I only allow it to encompass my being for minutes, but not without using my immediate secret weapon…using my oxygen to regenerate quickly.   Then I make (and in the beginning it took practice) my mind switch from emotion to intellect, during which time I take a breath. This very moment is the perfect one to do it. You might as well too! Be wise and take two deep breaths and deep exhalations too!

Release all the troubles and draw in positive expectations.  It you habitually do this, I mean throughout the day wherever you are, you will begin to feel better almost immediately.

It would be instinctive to tell a friend who was drowning in stress, “Relax.  It will be okay.  Take a breath.  Slow down.”

Think about it. We have natural gifts that can really help us manage any stress. They are offered to us all, for free.  Now pretend you are your friend and love yourself that much!

Your performance in any task requires a confident and relaxed state of mind.  It is attainable, but ONLY if you challenge yourself to find out if what I say is true or not.

I guarantee it is!

Simply the diversion from the stress to thinking about and performing the simplest of breathing exercises will really help!

Some stress is positive, such as wedding preparations, the birth of a child, or graduation.

Some stress is absolutely disheartening.  A death in the family, divorce, financial disaster, or fighting with someone you love.  All of these require a dedicated and habitual offering to your brain to exercise thoughts, your breath, and then your actions will be responding intelligently, and not just reacting.

Here’s a thought to ponder.  Every single individual in the world wakes up with challenges and not knowing what life will bring from moment to moment.

We think we’d like to know the future, and make plans for what to do in our lives.  But here’s the thing: the only for sure plan you can make for your life is to be flexible and be prepared to be surprised.

Dedicate a few minutes during your workday each hour to breathe and clear the negative away.  When stuck in traffic think about something lovely and take a breath.

If you are honorable to your goal of seeking stress management this simple practice is the first step to that goal.  Remember also to make the journey a happy challenge and use your moments well.   Time is fleeting.

Common terms used to describe the mental condition of those of us who must concentrate, meet deadlines, provide a service for people, and adjust to the demands of the work world and family life include “stress”, “burnout”, and usually “exhaustion”.

The drive for efficiency and increasing costs of providing for basic life functions, add to the pressures, as does the stress simply caused by change.

We all need help in “time management, as it is one remedy that does enable people to cope.  If you want to head towards a more healthful workday, incorporate five-minute vacations when you can.

Those who give of themselves to others, whether at work or at home, must have time for replenishing vital forces from within themselves.

If we are expected to produce ideas, designs, or detailed work, we need a renewal of our intellect and creativity.  Paper pushers, foremen, even harassed mothers, must make time capsules for coping ability and restoration during the day.

The United States Department of Labor website offers laws for specific states regarding breaks and lunch breaks.  Each state differs.

In California the law states that a ten-minute rest period is required for each four hours worked.  After five hours (if you work at least eight hours) you are to be given one-half hour for lunch.

Thankfully, many employers know the value of empowering breaks to regenerate, but even during a brief five-minute respite YOU can really use the time to relax completely.

For just five minutes, mentally (and, if possible, physically) remove yourself from the hurry of work and the demands of others. Use this time to relax completely.  Even if the time is a restroom break, rest and regenerate in whatever room you can!

Use your oxygen to relax and regenerate your body. That can be done anywhere and at any time!  Breathe now, inhaling slowly, and exhaling slowly.  Continue while reading further.

The physiology, or functioning of your organs, will respond to this plug of oxygen by resuming normal functioning, as opposed to being riddled with stress.

If you have the opportunity to get up and move around, do so.  Stretch and take a breath, as you want to invigorate your circulation.  If you are stationery, you can still regenerate.

Breathe and consciously visualize all your muscles going limp for a moment.  Relax, and breathe into your muscles.  Now loosen up by rolling your shoulders forward and then backward.  Drop your head from side to side slowly.  Scrunch fingers together and stretch them out.  Wiggle your toes and rotate your ankles.  This is a GREAT little vacation!

If you are away from the “source” of your stress for a brief time, think about something lovely; dwell on the good that is around you.  Look at a tree or a living plant; consider the diffusion of color and the design and symmetry.

Take a five-minute walk outdoors if possible.  Read something funny or think of something to tickle your sense of humor.  Laugh (it’s healing).

Watch others and remember happiness is a CHOICE – no matter what!

Even one minute to breathe and move can give mental strength and invigorate the mind.  Such little “vacations” give a change of pace, needed oxygen, relief from concentration, and stimulate the circulation.

Begin today to incorporate these small “breaks” and you will find a difference in your management of stress right away.  I promise!

Our human body is truly magical and it can be self-healing, if we only take the time to learn some basic facts.

For instance, did you know that a complex part of our brain called the autonomic nervous system prepares our body when stress enters a scenario?

You’ve probably heard of it.  It’s called the “fight or flight” response.  You’ve probably experienced it.  Most humans have experienced it and some, people many times.

Here is the magical part.  Without you even realizing it your body prepares for danger by slowing digestion so that blood may be directed to the muscles and the brain.  In the face of potential danger it is more important to be alert and strong than for food to digest.  It’s automatic!

Your breathing gets faster to supply more oxygen for the muscles.  The heart speeds up; blood pressure soars and forces blood to part of the body that needs it.  (Remember your heart beginning to pound faster when you are stressed?)

Perspiration increases to cool the body.  This allows you to burn more energy.  Muscles tense and prepare for action.  All this is done automatically!

Chemicals are released to make your blood clot more rapidly.  If you are injured this clotting can reduce blood loss.  Sugars and fats pour into the blood to provide fuel for quick energy.

This “body magic” is done automatically for you when stress enters, when you are injured, or fearful.  The reaction can be invaluable for survival in critical situations.

The problem that can occur with this automatic magic is that if it happens too often, it can take a serious toll on your body, mind, and your spirit!  You don’t want to “wear out” your body before it’s time!

This is one of the important reasons to learn to recognize and manage stress.  It will put you in charge of your own life, and you will learn other methods to address the majority of stressors.

BEGIN NOW by taking in a deep inhalation through the nose. Visualize it traveling to your brain and through your body.   Now exhale through the mouth slowly. When you inhale remember that when you keep breathing in a stressful situation, you are empowering yourself.  You will stay more relaxed, think optimally, and give yourself a chance to respond instead of reacting to a circumstance. You will keep the body from automatically going into “fight or flight” unnecessarily.

Take another mindful breath.  Hold it a few seconds, and now exhale.  When you exhale remember it is a mind housekeeping tactic to visualize all the negativity flying from your mouth into oblivion (also clearing the carbon dioxide to make room for more oxygen.)

You can learn through, exercising your mind, to slow your breathing, calm your heart rate, lower your blood pressure, and relax those muscles, which in turn will allow you to make the best choices possible for the scenario you face.

Please inhale slowly and deeply.  Hold it a few more seconds, and now exhale through the mouth.  Use this secret weapon whenever needed. It’s readily available, the only cost is your thought process, and it WORKS beautifully!

Create a wonderful day.

Good day!  Let’s begin with a “mini-relaxation” right now, right here at the desk.  It will give you a boost no matter what time of day it is! You deserve one minute, don’t you?

Sit with your shoulders down and relax, but lift your neck to separate the vertebra and discs.  Press your low back into your chair, which in turn will help both the abdominals and back, open the chest area by sitting just a bit straighter.

Now take a breath in through the nose slowly, think about all it WILL do for you mentally and physically.  When you exhale (through the mouth) remember this purging breath will empty the carbon dioxide making room for more oxygen, and it CAN be a house cleaning breath to shoot the negative out the fingertips into oblivion.  That’s a great thing to do for managing stress.

Take another mindful breath slowly. Think about it working in your body and mind. Now exhale slowly and purge the negative out.  You are in charge of your mind.  Now your oxygenated brain can use that finely tuned intellect to absorb what you need to retain from the balance of today’s information.

You’ve heard the old adage, “Speak before you think”.  There is so much more wisdom in these four words that we often understand.  Perhaps an even more productive saying could be “Breathe before you speak”.

Often times when we are under duress, and faced with a difficult scenario, we speak before we actually gather our thoughts together.

When in difficult situations, perhaps facing a screaming combatant, we will actually within draw by holding our breaths.  Think about it. In turn our muscle, tendons and ligaments begin to tighten.

Instinctively we are preparing for the “fight or flight” syndrome and our stance becomes that of preparing for defense. By unconsciously holding our breath we cut off our needed oxygen supply to make a more rational decision.  Our brains need fifty percent more oxygen to think optimally.

We need to put aside any doubt and release any tendency to “make things work out” or to force an outcome.

There is unlimited abundant energy and you direct whether it be positive or negative.  Refuse to be negative and affirm, “I am getting better.” No matter how you feel at the time, whether you believe it or not, your positive affirmation makes the statement true.

As you speak these words, the body responds with positive energy, growing and healing.  You will create brain cell impressions that reinforce your words.

If you do this expect an attitude of rejuvenation and be grateful for possibilities other wise not known.

We often become “compelled” and then “consumed”, hurrying through life. Compel yourself to seek peace and healing, and be consumed by those things.

Compel yourself to seek better responses to stresses. Don’t give your power away by reacting to someone else’s emotions.  Don’t be stripped of your joy in daily life.

Begin to form new habits.   Be compelled and consumed by thoughts that will aid your peace and healing process.

The things that you think, and the quality of your oxygen, will ultimately become your life and health.

YOU ARE IN CHARGE OF WHERE YOU GO FROM HERE.

Breathe and think positively.  Teach your brain to create those “cell impressions” from which you can empower yourself simply through your thoughts, and therein ultimately your body physiology will be changed for the good.

As you speak the words the body responds with positive energy growing.  You will create brain cell impressions that will reinforce your words, and your words, chosen carefully, will help to heal your own body.

Scientists are now proving that “the ability of mere thought to alter the physical structure and function of our gray matter” is NOT just an idea posed by those who participate in visualizations and meditations.

Mental practice resulted (as seen in a series of tests) in the reorganization of the brain. The scientists also discovered that mental training had the power to change the physical structure of the brain. How cool is that!

So now we know that scientists concur with those of us who participate in mind training (such as visualizations and meditations) to be used to enhance our lives. At all ages the brain retains the ability to change its structure and function in response to thought and / or experience.

Renew your mind, create new brain cells, and heal your heart and every fiber of your body.  Practice using the two options mentioned earlier in this article, and begin to rejuvenate your life.

Breathe and think. Think and speak. Be clear.  Do not let stressful obstructions or hindrances darken your day.  No matter what the situation is (like it or not) you always have the choice in your response.

Sometimes a problem may seem to take on a life of it’s own whispering into your ears.  If something is worrisome shrink the problem to nothingness by commanding your mind to focus on the good in your life and not that perception of desperation so many cling to.

Ninety-nine of all we worry about never comes to being.  It is a fact. Let it go the quality of your oxygen, the things that you think about and the words that you use will ultimately become your life and your health.  I repeat: You are in charge of where you go from here.

Let’s luxuriate for another minute!  Begin to repeat our personal healing minute.  Sit with your shoulders down and relaxed, but lift your neck to separate the vertebra and discs.  Press your low back into your chain, which in turn will help both the abdominals and back, open the chest area by sitting just a bit straighter.

Now take a breath in through the nose slowly, think about all it WILL do for you mentally and physically.  When you exhale (through the mouth) remember this purging breath will empty the carbon dioxide making room for more oxygen, and it is a way to shoot the negative out the fingertips into oblivion.

Inhale deeply again, please.  Now exhale slowly.

You know you can do this throughout the day and it will be your secret weapon in the conquest of really managing stress.

Now your oxygenated brain and body can use that finer intellect to bring forth better choices in words and deeds.  Create a wonderful day for yourself and others.  Start an epidemic of smiles!