Stress Management Magic

TAKE A BREAK! TAKE A BREATH!

This is your life!  The next moment everything could change. Whether it is a rough day, or going smoothly, use this moment to help you stay robust and relaxed.  If the duration of your break is only for a couple of minutes at a time, that is okay.  It is amazing what just that brief period of time will do for you, if you let it.

Stretch and move around.  If you’ve been glued to the internet or your task is tiring your eyes,  blink them for fifteen seconds. Rub your hands together until they get warm, and place them on your eyes for a few seconds. Give those wonderful eyes a rest for a minute!

We so abuse our bodies and forget to give them time to recover. PLEASE, remember to love your body (and not just it’s shape or tan), but think: “My body is the only place I have to live. It works for me twenty-four seven, even when I sleep it is regenerating. I will get into the habit of taking a couple of minutes every hour during the day to let my body and mind rest.”

Stress can cause anxiety, fatigue, depression, and even panic attacks.  By practicing simple exercises, you can help manage your stress effectively; even stopping some of these symptoms.

Stress hormones, like cortisol, can put a damper on your metabolism. When you become stressed about something, these hormones are activated. When your day is hectic, close your eyes and take five deep breaths. Exhale through the mouth. You will lower your heart rate and keep that metabolism “rocking and rolling’ (particularly important for those of you who are trying to lower your weight.)

Think yourself stronger.  “Researchers at the Cleveland Clinic Foundation found that people who imagined contracting their biceps for 15 minutes, five days a week for 3 months increased their arm strength by more than 13 percent.”

I am not surprised. MIND OVER MATTER and BRAIN MAGIC – we all have power available from within us. Power that truly does work! It is all about three things: 1. Believe it. 2. Bring it to the surface. 3. Practice, practice, practice.

Think and improve your lives: “I know better than to waste time and energy worrying about my future. I only can truly live in the present. I pause and gently wave all worry thoughts away from me – no negative concern, large or small can interfere with my peace of mind.”

As you exercise these thoughts your power to make good choices and think in a positive manner will increase daily.

Our magical Brains

Did you read about this on a recent post entitled “Stress and Our Incredible Brain”?  If not, check it out.  The statement that the brain rewires itself by just thinking is a proven fact – not just a theory.

Think positive thoughts today and you will begin to create new brain cells. Every time you begin to travel that negative highway, take a breath and find something to trigger that rewiring process.

“The brisk air makes me feel alive”. “I can begin again today to strive for excellence.” “I am happy I am still here to have the opportunity to learn to be happy more often than I’ve been.” “I love my family.” “I love my friends.” “I think the sound of the waves breaking on the shore is wonderful.” “I like the thunder when a storm approaches.” “I am fortunate to have the intelligence to be able to work and earn a living.”

Any positive statement will do!  Create a wonderful day or evening for yourself and those around you.

“Only what thou art in thyself determines thy value”

Orison Swett Marden, 1898

All of us have changes in life.  Change is impossible to stop.

There are common events such as promotions, relocations, divorce, parenthood, loss of job, death of a loved one, and numerous other events.

Whether these changes are welcome or unwelcome, all can be extremely stressful unless we learn how to adjust to them. Taking the time to recover, refocus and regenerate, following life changes can help us survive and oftentimes thrive.

Recover

After a major life change, you need to regain your sense of balance and routine.  Your situation may be, at least currently, stressful, challenging, or unfamiliar.  You may have symptoms such as depression, headaches, and / or backaches.

To begin recovery, it will help to step back from your new situation.  Take time just for you.  Plan a weekend get-away, or make time for “mini-breaks” such as a trip to the library or movies.

Exercise and sharing your feelings with others are excellent stress reducers.  You need to step back from your new situation so you are able to get distance and a true perspective.

Refocus

Stop!  Take a breath.  Take two.  There is still no charge for your oxygen, and it will help you to “perceive”, or to look at the big picture.  You will gain greater peace of mind about the change if you can step back and give your intellect an equal moment of time you give your emotions.

Take time to think about what has happened, why, and what it might mean. You will probably realize your feelings are mixed.

For example, if you’ve had a fight with a relative, you might feel relieved (the relationship might have been tense for a while), and uncomfortable in another (you love that person and don’t want a breech in the relationship.)

You may feel sad or angry about having to let go of familiar people and routines.  With time, those feelings will change.  Talking to trusted friends, family members, a counselor, or human resource professional may speed the process.

Regenerate

ALL major changes can be very stressful for your body, and your body needs time to heal.  Though it is mandatory that you settle your mind first, your body should not be neglected.

Get extra rest; avoid alcohol, cigarettes and drugs.  They just intensify the problems.  Try to increase your circle of support.  This is very important.  Connect with new people or reinforce old friendships.

No one can escape change.  It is inevitable.  Life is about change. Accepting the fact that change has taken place is important.  Take steps to recover, refocus and regenerate.  You will find acceptance easier.  These steps will help you successfully make the change part of your life.

Opt for Optimism

Research has shown that the majority of illnesses, including backaches, headaches, and even heart disease, can be caused or influenced by our feelings and our stress levels.

When we experience life changes-positive or negative-our bodies need time to recover.  If we have an optimistic attitude, it can help speed recover and may even keep you healthier than someone with negative attitudes.

By learning to look on the “bright side” you can help counteract the negative effects of stress and improve your overall health.

Look on the Bright Side

The classic definition of an optimist is a person who sees a glass as half full, while the pessimist sees it as half empty. Optimists choose to feel hopeful about how they see a situation. Optimists are positive thinkers who practice positive “self-talk”. Optimists tell themselves, “I can do it.  I will do it. ”

Surprisingly, optimism, or positive thinking, can help accomplish a surprising number of personal goals.

How to Become an Optimist

Find a role model.  Find someone who seems to make the best of any given situation.  Find out how that person maintains that attitude and copy the behavior!   Get in the habit of responding in a positive manner.  Chances are that this role model, even during difficult times, will get through the circumstance with fewer negative effects.

Practice positive self-talk.  Repetition is the mother of all learning, and the only way to change the habit of constant negativity, is by training yourself.   Tell yourself positive things for a month.  Make that brief commitment and follow through and it can change your life.  Leave out of your vocabulary negative words such as “can’t, won’t, or don’t”.

Practice positive affirmations.  Affirmations are positive, and motivating statements.  Use short “I am” statements:  “I am calm and will respond with intellect.”  “I am changing to become more positive.”  Say the affirmations out loud several times, and then imagine it happening.  You are in the process of creating new brain cells that are based on your positive thoughts and affirmations.

No one is optimistic all the time.  It just isn’t possible.  We are all human.  But anyone can learn how to adopt a more positive, healthier attitude.  When you practice being an optimist, you’ll be on your way to a happier, healthier body, mind and spirit.

Now take a deep inhalation of oxygen and think, “I am in charge of my attitude and the response to any challenge I may encounter.”

CREATE a wonderful day!

Take a few slow breaths while reading this short post, please.

This is an addendum to yesterday’s post.  I did not want to appear to diminish the critical issue of suicide.  When the stress level in your life becomes that intense, I am aware some people are able to skirt the thought and individually work on the problem with stress management techniques.

Others may not be able to do that.  If you have thoughts of suicide, it is urgent that you attend to your needs immediately.   This does not mean you are less of a person, less intelligent, or a looser!

It simply means your stress level has elevated to a point that you need to seek immediate help. There is help available.

In one of those dire moments, pick up the phone and dial 911.  Explain you need help and ask to be directed to that help.  Or get on the Internet. There are online MANY helpful websites.  Use keyword like:  suicide, distress, help, depression, etc, hopeless, and so on.

You can also look up suicide help lines, and suicide chat rooms.

Take a breath right now and slow down if you are having these feelings.  Seek help.  Remember there truly are people who care about you; even people you don’t know.  I am one of them.

Please check out “suicidehotlines.com”, or “suicidepreventionlifeline.org” or call: 1(800) 273-TALK as examples.

If you feel lonely, depression or desperate - Take a few breaths, and please take a few minutes to find help.  It very well may safe your life and actually give you hope for a new one!

It all begins with your thoughts!

“Not only can the brain learn new tricks, but it can also change its structure and function-even in old age.” Sharon Begley (January 2007 Time Magazine).

Scientists are 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!

Now we know that scientists concur with those of us who participate in mind training for stress management, such as visualizations and meditations, to be used to enhance our lives and reduce our stress level to one that is manageable and not damaging to the body.

At all ages the brain retains the ability to change its structure and function in response to thought and / or experience.

“As you think, so shall you become”, an old proverb, seems more meaningful than some previously realized. We have such great, and unrecognized powers, to help ourselves heal the mind and body.  We can mentally rehearse upcoming events, and actually change our lives through our thoughts.

When you begin to feel that the stress level is unbearable, begin management by exercising your mind. Use your intake of oxygen to enhance your thoughts and help the process.

An example of “thinking” to help manage stress might go something like this:

“Because I care about myself, I choose to eliminate negative thoughts and expectations from my mind. I monitor my words and actions carefully, make sure that what I say and do is positive and caring.”

“I will work with a better attitude, knowing I can achieve much more if I am less worried.  I will take a breath when I feel overwhelmed, and begin to review my thoughts.”

“I will read literature and books that enhance my life and enrich my mind. I will think myself healthier and my brain will help it happen.”

You have much more ability and resources from within to help manage stress than imaginable.  The crux of this is YOU must begin by using your intellect.  Be patient and expect miracles!

It’s easier than you think

No matter what age you are, good health habits are a huge part of taking care of yourself.  Practicing good habits do not guarantee that you will never get sick, or that you will live longer, but they will improve the way you feel and the quality of your life.  They also build your immunity, which can keep you from “catching” frequent colds and letting illness rule your life.

You only have one body to live in, so let’s review a bit of pertinent information. It’s not as difficult as you think.

Stay active with exercise

Don’t respond with “I hate exercise”.  Exercise does not mean you have to spend your life at the gym.  It should be fun, interchangeable, and something that will trigger excitement instead of dread.

There is a world of wonderful ways to get exercise.  The first one is simply walking.   A recent study showed that by taking a brisk, half-hour walk just six times a month, you cut the risk of early death by forty-four percent!  That’s astounding.

If you just can’t “squeeze” that into your schedule – first of all, shame on you!  You are worth that minimum amount of time to keep your body healthy.  After all, if you aren’t healthy you can’t perform any function optimally.  The world that surrounds you, family, work, friends, peers, will all NOT GET the best of you – so take a breath and read on.

If you still reconcile that you cannot afford that amount of time, do this:  Park further from the store.  On a break walk (even if it’s up and down the back stairs or through the office.)

Take your lunch and find a friend and walk the first fifteen minutes.  Stand in front of the television and walk in place.

Anything you do will help to better your health.  The trick is to do it regularly.  Get in the habit of allowing you that minimal amount of time to help your mind and body.

Your circulation will be better and you will return to your job refreshed.  A ten-minute walk can be relaxing and invigorating too.

You can join a health club.  Take a yoga class, walk with a friend, or play tennis.  Vacuum. That may not be the most fun, but consider it a dance, and sing, and it will be better.  Even gardening is a great exercise.  Body movement and breathing are keys to good health.

Exercise has many benefits.  It reduces STRESS, boredom, depression, and improves sleep.  It improves the skin and muscle tone.  It improves blood circulation, balance and flexibility.  It lowers blood pressure and even reduces the risk for adult-onset diabetes.

So now – get up and shake everything.  Take a breath.  Come

on, it’s you LIFE!  Do something to make it better.  This is easy stuff.  Take another breath and stretch your arms above your head and remember – “I am alive.  I can do whatever I choosIt’s REALLY my option!”

CREATE a wonderful life.  Don’t be foolish.  I was.  Remember, no matter what happens, it’s your response that changes everything!

WHAT IT IS AND WHAT YOU CAN DO ABOUT IT

Burnout is a term we hear often.  ANYONE can suffer from burnout! It is when you feel seriously stressed and simply believe you may not be able to cope one more minute.

BUT BURNOUT CAN BE AVOIDED.

As with most behaviors, when you learn how to recognize the problem, the causes and symptoms, and ways you can change your environment to reduce stressful situations, you will find you can “manage stress” much more effectively, and probably not burnout at all!

Burnout most often occurs in people who feel that they are overworked and unappreciated.  They become disappointed and sometimes very cynical.  They may also feel guilty and ashamed, and may secretly blame themselves.

Signs a burnout can be near include exhaustion (both mental and physical); hopelessness and helplessness; low self-esteem and low spirit, and perhaps more frequent illness.

Burnout often occurs in professionals that “help”, such as nursing or teaching.  But anyone who feels very pressured, or even bored from work can suffer from burnout.

The first step towards recovery from any stress related concern is to define the problem.  Is the situation itself stressful?  Is the problem just some small matter that triggers these feelings?  Is there something about your situation you can change?

Nurses as an example again, particularly those who care for terminally ill patients, can be prime candidates for burnout.  However, by accepting that the scenario itself is stressful, they can reduce feelings of guilt and resentment.

Make Changes

Changes in both you and your environment can help prevent burnout.  You must let your emotional response take a step back, and let your intellect analyze the situation.  You may have more ability to change your environment than you think. Try to think in positive terms to follow with positive actions.

If a lack of appreciation on the job is damaging your morale, take charge.  Your environment will change as you develop skills to communicate and voice a calm and intelligent opinion about matters to either superiors or your peers. Share your feelings and listen to others.  This is simple and yet can have awe-inspiring results.

When you ignore your needs (both physical and mental) during a period of constant or severe distress, burnout is surely going to be a result.  You must take time to recover and heal from burnout if it strikes.  It can ignite a series of other physical ailments if ignored.

Use and develop skills such as risk-taking, reaching out to friends and family, and talking with others in similar circumstances.

Ask someone your respect to look at your situation and suggest solutions.  Use this change to make burnout a first step toward greater satisfaction.

Above all, before any response, use your oxygen to calm and regenerate you.  Always breathing in slowly, visualize it helping your intellect and your muscles relax.  Then exhale slowly, visualizing all the negativity flying out the fingertips, and making way for positive responses.

Why not practice right now with a few thoughtful breaths.  It will help you right away!  Believe it.  Scientists are now proving “the ability of mere thought to alter the physical structure and function of gray matter.”  It certainly can’t hurt!

TAKE A TIME OUT! Use these simple exercises to gain an edge on the impending disaster.

The workplace can be a major source of stress and physical tension.  If you don’t have a gym to use at work (and most of us don’t) you can relax and defuse office stress without leaving your desk.  You need to untie your knotty muscles.

The first way to begin to relieve the tension from jangling nerves, pulled up shoulders, tired eyes, and all kinds of stressors generated at work is to sit straight and take a deep breath.  You NEED oxygen!  Your best intellect will blossom with mindful breathing.

When we are under stress we stop breathing!  Think about it.  We kind of pull in a small breath and tighten up.  Take a “time out” to manage this stress.

Take a deep breath, and another, and another.  Use “quick breath” if need be.  Quick breath is achieved by taking in several short bursts of oxygen and then expelling them in the same way

Now TAKE THE TIME to do the following moves (one or all). You will be better for yourself and more productive for what you are doing.

Start in a neutral position at your desk.  Your arms and legs should bend at ninety-degree angles when you are seated.

Adjust the backrest or use a cushion to support your lower back. Relax and breathe.

Upper-back stretch: place your hands on your shoulders and twist at the waist until you feel a stretch across your upper back.  Return to center and twist the other way. Relax and breathe.

Neck Roll:  Slowly drop your head to the left and then to the right. Now drop it to the chest.  Drop your shoulders and lift your neck as if in traction.  Relax and breathe.

Chest Stretch:  Grasp you arms behind your neck and press your elbows back until you feel a pull across the chest.  Relax and breathe.

Arm Circles:  Raise your arms straight out from sides and rotate in small circles, first forward, then backward. Relax and breathe.

Shoulder shrugs:  Rotate your shoulders five times in one direction. Reverse direction. Relax and breathe.

Side Stretch:  Lock fingers and left your arms over your head until elbows are straight.  Then lean to left, and to the right.  Relax and breathe.

Finger flex:  With hands in front and palms down, spread thumbs and fingers as far apart as you can.  Hold to count of 5 and relax.

Wrist twist:  Extend on arm in front of you.  Use the other hand to bend the outstretched fingers up and back.  Repeat with the opposite hand.

One or all of these moves can be done within just a few minutes.  When you are feeling like you just can’t go any further, slow down, and do EVERYONE a favor, and do these exercises to reduce your stress level.

You are not only going to help yourself, but your performance at work will improve!  Use one or all of these moves (and the breathing) as a secret weapon to combat stress in the workplace.

Here are some simple things that may keep you from  catching it!

This information was passed on to me from someone I’ve known over the years to be trustworthy and intelligent.  The following sums up to me, as well, “common sense” things we can all do to keep this problem less prevalent.

Remember too, if you have a cough, please cough into the armpit area.  If you cough in your hands you may spread whatever it is that is causing it by simply touching something!

Make sure your children are aware of the things they can do to prevent spreading any virus or flu.  Even if they are young, children are oftentimes brighter,and absorb more information they we realize.

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“The only portals of entry are the nostrils and mouth/throat. In a global epidemic of this nature, it’s almost impossible to avoid coming into contact with H1N1 in spite of all precautions. Contact with H1N1 is not so much of a problem as proliferation is.

“While you are still healthy and not showing any symptoms of H1N1 infection, in order to prevent proliferation, aggravation of symptoms and development of secondary infections, some very simple steps, not fully highlighted in most official communications, can be practiced (instead of focusing on how to stock N95 or Tamiflu):

1. Frequent hand-washing (well highlighted in all official communications).

2. “Hands-off-the-face” approach. Resist all temptations to touch any part of face (unless you want to eat, bathe or slap).

3. *Gargle twice a day with warm salt water (use Listerine if you don’t trust salt). *H1N1 takes 2-3 days after initial infection in the throat/ nasal cavity to proliferate and show characteristic symptoms. Simple gargling prevents proliferation. In a way, gargling with salt water has the same effect on a healthy individual that Tamiflu has on an infected one. Don’t underestimate this simple, inexpensive and powerful preventative method.

4. Similar to 3 above, *clean your nostrils at least once every day with warm salt water. *Not everybody may be good at Jala Neti or Sutra Neti (very good Yoga asanas to clean nasal cavities), but *blowing the nose hard once a day and swabbing both nostrils with cotton buds dipped in warm salt water is very effective in bringing down viral population.*

5. *Boost your natural immunity with foods that are rich in Vitamin C (Amla and other citrus fruits). *If you have to supplement with Vitamin C tablets, make sure that it also has Zinc to boost absorption.

6. *Drink as much of warm liquids (tea, coffee, etc) as you can. *Drinking warm liquids has the same effect as gargling, but in the reverse direction. They wash off proliferating viruses from the throat into the stomach where they cannot survive, proliferate or do any harm.”

Please share this information.  It may save someone’s life!

Yes it can!

Everyone knows that laughter feels good.  Laughter can make any situation a little more bearable, but did you know it could actually make you healthier?

Children laugh about 400 times a day.  Adults only laugh about 15 times a day, and that’s not the majority of adults.

Many of us get so wrapped up in the serious side of our jobs, whether it be in an office, working outside, or parenting.  The trouble with that is we simply aren’t laughing enough.  When we get so bogged down and serious, our stress levels spiral out of control.  Oftentimes we forget there is really still a lighter side to life.

How often do you let yourself laugh?  How often to you chuckle or really laugh until it hurts?  Not often enough I’d bet!

Laughter is really an all-around health booster.  According to “Science of Laughter” on the Discovery Health Web site, when we laugh, natural killer cells, which destroy tumors and viruses, increase.

Not only that, but Gamma-interferon (a disease-fighting protein, T-cells (important for our immune system) and B-cells (which make disease -fighting antibodies) increase too!

Blood pressure lowers with laughter, and you breathe more when laughing, thereby increasing oxygen in the blood.  That also encourages healing.

Be aware though, what “some people” call humor is not beneficial.  When jokes and laughter turn into jabs towards others, and yourself, you are no longer reaping the benefit of your laughter, and are in fact increasing pain and putting distance between yourself and others.

Healthy humor is a whole body experience comprised of three key components:

1.  Laughter, the reflexive and contagious physical experience.

2.  Wit, the cognitive experience.

3.  Amusement (or mirth), the feel good emotional experience enhanced when shared with others.

When these three elements are part of your “laughter” experience, you can be absolutely sure your body is benefiting.

Laughter really does lower blood pressure.  Many tests have shown that those who laugh heartily on a regular basis have lower blood pressure than the average person.

Laughter protects our hearts.  Laughter can help prevent heart disease.

The “humor factor” actually changes our biochemical state, similar to what the “flight or fight” syndrome does – only laughter changes are good.  It decreases stress hormones and increases infection-fighting antibodies.  It makes us more attentive, and increases the heart rate and pulse.

Laughter is a great workout for your diaphragm, abdominal, respiratory, facial, leg, and back muscles.  It actually gives us a good workout.  It massages abdominal organs, tones the intestinal functioning, and strengthens muscles that hold abdominal organs in place.  A hearty laugh can burn calories equivalent to several minutes on the rowing machine or an exercise bike.

Humor does improve brain function, which in turn helps relieve stress.  It stimulates both sides of the brain to enhance our intellect and learning.  It eases psychological stress and allows people to retain more information.

When we laugh our ability to connect with others improves.   Humor helps us to replace negative emotions with good feelings.

When humor enters it changes our behavior.  We talk more, make more direct eyes contact with others, our energy increases, and simply put, it makes us feel better

Look for everyday humor.  There is humor to be found!  There are things constantly around us that can incite humor if we let them.  Honestly, you can find silly things happening around you every day.

Look at children.  They can find humor in anything! Surround yourself with positive people.  Take a humor break and pick up a book of jokes to read.  When you start to feel pressured, pick the book up and read a few jokes.

I remember a time years ago that I went to the beach with friends.  Trying to impress the guys, I attached a long ponytail to my own hair.  I looked hot!

When asked to play volleyball I said, “Of course.”  I had a hundred pins holding the darn thing in.  We played for a few minutes and then my ponytail fell off!

Everyone looked shocked and I simply said “Time out”, and I set it by the sidelines and kept playing.  No one laughed or mentioned it, and the game continued.  I played hard and our team won.

When over, I put the hairpiece in my purse and my friend and I went back to the house.  Once the door was closed we burst into laughter and fell down on the floor and laughed until our sides hurt.  I’m still smiling.

Rather than suffer humiliation or embarrassment, I chose to ignore the stress, and just keep going.  It was the best thing I possibly could have done.

Remember, this is your life!  Don’t forget to have fun.  Enjoy your life.  Take a breath and take heart.  It will work out easier if you remember to laugh!

Smile now.  The good times are closer than you think.