Stress Management Magic

Did you know that unmanaged stress can play a huge role in our bodies succumbing to various diseases.

A famous cancer specialist, Dr. Carl Simonton, wrote: “There is considerable research that points to stress as being an influencing factor in the susceptibility of and resistance to cancer, as well as to the course of the disease itself.”

Stress itself is emphasized by noting that both endocrine and immune functions are so sensitive to the influence of stress that measurable effects can be noted and characterized in both animal and human studies.

External stressors seem to overload human systems, particularly if the bodies have already been exhausted from the internal stress of not getting needs met for a long time.  It is probable that this research can support the role of stress in many other chronic and catastrophic diseases.

Negative thoughts (or black thoughts) when allowed to travel from the brain to the organ systems cause such stress on the systems that eventually they become overloaded and cannot even recognize there is a problem.  It is then a person can succumb to chronic and catastrophic diseases such as heart attacks, adrenal failure and cancer.

The way you view life situations can create a healthier life for you if you change negative thoughts to positive ones.

Below are simple activities than can help you live more in control of your stresses.  You will come to manage stress more effectively than you ever imagined.

1.  Make realistic “to do” lists, and check off tasks when done.

2.  Learn to live with unfinished tasks – only a corpse is completely finished!

3.  Slow your pace of talking, walking and eating.

4.  Leave time in your schedule for the unexpected.

5.  Move through your day slow enough to experience beauty in the environment.

6.  Find time each day to PRACTICE relaxing – whether it is in the form of a yoga class, meditating, praying, or simply mindful breathing breaks throughout the day.

7.  Use any waiting in line or stopping for lights as an opportunity to practice deep breathing techniques.  You will relax, regenerate and empower yourself by doing so.

8.  Remember certain types of music can help your heat rate to slow, and your blood pressure to lower to healthy numbers.

9.  If you can “delegate” or leave details to someone else (at home or in the office), take advantage of lightening your load by doing so.

10. As yourself whether that pressing “something” must be done this hour/ or this day.  Would it be catastrophic if you couldn’t squeeze it in?  If so, then practice your breathing so your intellect will sharpen and your shoulders and neck will stay relaxed and supple.

Now take a breath or two, stretch a bit, and go forth in a more relaxed manner to success in your endeavors in this life of yours!

If you have a few minutes to spend on an easy project:  enter our contest!  Some great stress management gifts will be awarded.  Check the upper left- hand corner for rules. 

Deep Breathing and an Online Practice!

This is not new to anyone who has been to this website prior to this day.  We will tout the benefits of mindful breathing on a regular basis, as it is the actual cornerstone of any other relaxation technique you undertake.

Deep breathing is a powerful tool that can be practiced almost anywhere, and will provide you with a quick way to get your stress levels in check.  You can use this tool at work, in the car at a stop sign, during class, at home, and even prior to a job interview or test.

The physiology of your body (the way the body works and responds to what you do to it) is such that if you pay attention to your full cleansing breaths, you will reap benefits in the stress management arena that you never dreamed could be so easy and readily available.

Learn this skill and rewire your brain.

How to breathe deeply

The key to the whole process is to breathe deeply from the abdomen, getting as much fresh air as possible to your lungs.  When you think of your abdomen, think of it as a balloon, filling from the bottom to the top.  Shallow breathing happens in your upper chest.  Deep abdominal breathing actually makes you feel less tense, less short of breath, less anxious, and provides optimal oxygen to your lungs and entire body.

Your neck and shoulders will relax and your brain will receive the oxygen you need to think more intelligently, and respond with a calmer demeanor, as opposed to responding with raw emotion.

Your brain needs fifty percent more oxygen than the rest of your body, and when you use deep breathing you are satisfying all the needs of this wonderful human machine.

To truly get in the habit of this kind of breathing, it would be perfect if you take just ten minutes a day and find a quiet place to stretch out and practice.

If this is impossible, then shame on you – you will never be able to manage all the stresses in this day and age if you can’t provide yourself with a ten minute recess to regenerate.  After all, you are reading to find a resolve, so please find that time period each day.

If you simply refuse to believe you can be allotted that time, then begin by taking a few minutes right here, and right now, to practice this easy and effective method.

Do it now

Sit comfortably with your back straight, and place one hand on your chest and the other on your abdominal area.

Breathe in through your nose and feel the hand on your abdominal area rise as you begin to feel the balloon.  The hand on your chest should move very little.

Exhale through your mouth and push out as much air as you can while your contract you’re abdominal muscles, emptying from the bottom upward.  The hand on your stomach should move in as you exhale but the other hand move very little.

Continue inhaling and exhaling in this manner.  Inhale enough so that your lower abdominal area rises and falls.  Count slowly as you exhale and remember you are emptying the area for fresh oxygen to regenerate and relax you.

Do this for a minute or two, several times a day.  If you cannot do it perfectly do not worry about it.  Practice will help.  As you do this you will be using the number one tool and you WILL REAP BENEFITS IMMEDIATELY.  Though it seems too easy to believe, IT WILL HAPPEN.

(When at home, if you are having a difficult time doing this, place a small book on your stomach and try to breathe so the book rises as you inhale and falls as you exhale.)

Learn to breathe and make 2010 the best year ever for family, friends, and yourself!

CREATE a wonderful day and use this Free and Portable tool!

Marsha J. O’Brien

http://www.stressmanagementmagic.com/2010/02/contest-stress-free/

The little things can drive you crazy!

Here is how to manage them effectively.

Below is a partial list of the reality of constant “little irritants”. Recognize any of them?

1. People criticizing and then telling you a better way to do

your jobs, manage your home, or raise your children

2.  Ants in the kitchen

3.  Traffic

4.  Rude people

5.  Dropping something that spills or breaks

6.  Someone who pretends to listen

7.  Being put on hold and then being disconnected

8.  Parents screaming four letter words at their children

9.  The neighbor’s dog barking all day long.

10.  All the cats on the street turning your front porch plants           into urinals.

11.  The sound of the ba-boom coming from speakers in a car three blocks away.

12.  Being told the cost of living hasn’t gone up so there will be no increase for senior citizens.

13.  Looking in your rear view mirror only to find someone riding you so closely if you just took your foot off the gas pedal they would be sitting in your front seat

14.  Sick people coughing and sneezing while they are a work

15.  Not being able to get the lid off of a container or jar

16.  The puppy shredding paper all over the house

17.  Kids yelling

18.  When your entire day changes because of little sequences   of life you didn’t expect

19.  When you are in a hurry and everything and everybody seems to move in slow motion

20    Constipation  (really)

21.  You get to the meeting fifteen minutes early only to   discover that it started fifteen minutes earlier than your arrival

…..and the list goes on and on and on – day after day after day!

You probably can add fifty things to the list that haven’t been mentioned.  So WHY do these things irritate you?  After all, they aren’t life threatening; they are just bothersome.

The incident isn’t the biggest problem, but just the trigger for an overload of stress and a possible explosion of emotion!  The idiom “the straw that broke the camel’s back” is an old Arab proverb.   It refers to a camel loaded beyond it’s capacity; hence, the broken back. This is a reference to any process by which cataclysmic failure is achieved by a seemingly inconsequential additional event. This also gives rise to “the last straw” often used when something is deemed to be the last in a line of unacceptable occurrences.  Everyone suffers from this at one time or another in his or her life.

You know now that these events are simply triggers and a release that may be less troublesome to resolve – a bit of yelling or snappy answer and it’s over.  What you haven’t attended to is the underlying cause that will cause these events to trigger your emotions over and over again.

One or all of these methods can help you to manage these events calmly.

1.  Laughter.  Usually there is something that can tickle your silly bone if you search for it.  Even if it’s ironic humor, laughter will lighten the situation and trigger a more positive response.

2.  Use your oxygen immediately to manage your stress.  Breathing slowly and deeply will get oxygen to your brain and muscles and ligaments.  You will respond more intelligently and your shoulders will relax.  This is a method that is ALWAYS

AVAILABLE and its FREE.  Empower yourself, if you do nothing else in the management arena, learn to use this secret weapon.  It works mentally and physically – that’s the way human kind is built!

3. Keep in mind, we are all human and “stuff” happens to the best of us.  This is just a fact of life.  This trigger incident will be over quickly if you let it.

4.  Divert your attention to something that is really higher on the priority list.  You may have to clean up a mess or handle the scenario, but make it quick and positive.  You have more important stresses to attend to than the occurrence of these little irritants.

5.  To begin to really attend to the “big stresses” – you have many options:  stress reduction exercises, meditation, on line websites, personal training.  Don’t give up.  Take a breath and learn how to help yourself!

“Things do not change: we change.”

Henry David Thoreau

*Why not enter our contest (upper left corner). You have the chance to win some great prizes.*

Death is never easy, whether your relative or friend dies at a hospital, or home, or in your arms.  No matter how prepared you think you are for the event, temporarily you may hit the bottom of the barrel.  It is a shock.  No one ever thinks death will hit home so closely.

The reality of life is that all humans are bound to die at some point.  That is simply part of life.  It doesn’t make it easier to accept when it happens.

What you can do is this.  Pull yourself together by allowing yourself to have moments to breathe and cry. It’s absolutely okay to have personal periods of mourning and learning to accept the loss.

Contact family and friends for support.  You will be amazed at how everyone will pull together to help you, if they can.

If no one lives near you, or you are absolutely alone, try to find human contact however you can.  Very few people will simply extricate themselves for any length of time from others, though a few people really will choose to mourn privately.  It is a choice.

What has happened is the starkest moment of realization that you are alive. No one knows why one person dies and another remains a living soul.  You now realize, more than ever, life is fragile and there is no guarantee of time allotted to do the things you are working towards.

From the prospective of stress management, remember it will take time to adjust to the fact that this human relationship has ended forever.  Do not be too hard on yourself for any dissension you had prior to the death of this individual.  It happens.  It has no merit now to torture yourself for mistakes you may have made in the relationship with the departed.

Unresolved scenarios are the most difficult to handle, but handle it you will – you have no choice except to do so.  Forgive yourself and find peace where you can.

Initially there will be a brief blitz when people arrive to offer their consolation.  There will be a flurry of activities, food, flowers and hugs.  There will probably be a service and prayers offered.

However the final good-by is handled, whether there is a cremation or burial, remember to use your mindful breathing to calm yourself and help you find a tender mix of intelligent choices with your emotions

Everyone responds differently.  You will find unexpected people popping in to offer sympathy.  Others you may have assumed would be there simply may not opt to, or be able to be there for the events

Try to have great understanding in this are as they have the right to handle “death” in whatever manner they are able. There is no hard and fast rulebook on reactions that may manifest.

Be respectful and supportive of the individual’s decisions in this matter.  Remember too, with the economic trials many people face, it simply may not be possible for family or friends to drop everything, get off work, or travel to be by your side.

Remember the great moments.  Revel in the time spent together with the deceased.  There are stages of grief and you will experience every one of them during the healing process.

For now, take a breath; use your oxygen to empower yourself. You are alive and able to make changes right now!  Don’t punish yourself for the fact you are still here – be grateful you have the opportunity to go forth in a positive and powerful way.  Make your life worthwhile by living it moment-by-moment to the best of your ability and attending to what is really important.

Take a breath.  Say a prayer.  Hug someone.  Tell someone you love him or her.    Spend time with those people in your circle of life and move forth to heal.  Celebrate life. There is no other GOOD choice.

Thoughts drive our “action and reaction”, our responses to life. Thoughts manifest into how you conduct your life.  The following is a list of tried and true positive thoughts, that when thought or spoken, repeatedly, can help manage your stress.

These are positive thoughts are for your enhancement as a human being, and for all those in your circle of life, whether at work or home.

You can refer to them as mantras, meditation, or just positive thoughts. You can think of them as prayers confirming your beliefs in the power your Creator has given to you.  Apply them to your life repeatedly, and see what happens.  No one can do it for you, and it certainly can’t hurt you!

As you read each one, take in a deep breath and assimilate what you are reading.  As you finish a thought, exhale and visualize negativity leaving you.  Then begin again.  This will give you two-fold benefits!

This requires desire, dedication and repetition.

This requires desire, dedication and repetition.

We are creatures of habit.

Whatever is pertinent to your needs are the ideas you should pay attention to; perhaps only for or five at a time, and then return to practice the others later.  Whatever is appropriate and will help the most in your life.

A great way to keep practicing without having to return to the computer is to simply copy and print these, and carry them in your wallet, post them near your desk, or tape them on a refrigerator.

If you fill your mind with positive and healing thoughts you will find you have less and less time to be filled with worry and fear.  It works!

1.   I will never let another be in charge of my actions, my healing, my thoughts, nor my heart.  I am in charge.

2.  I will dismiss all undue anxieties, and picture my life, as I want it to be.

3.  I am my own and have a choice in every word I speak and every action I take.

4.  I am an individual creation in the process of becoming my elevated destiny.

5.  I am able to shift my thoughts from emotion to intellect and back again to have a fine mix of both.

6.  I am healing, mentally and physically.

7.  I am learning, step by step.

8.  I will stop trying to control the present and the future.

9.  I will accept those things that I must accept.

10.  I will be courageous moment by moment.

11.  I will smile more.

12.  I will celebrate each moment with vigor.

13.  I can.  I will.  I am becoming what I see in my dreams and

feel in my heart.

14.  I will await the next change in life with anticipation,

regardless of the challenge it may require.

15.  I will use the gift of “breathing” for my empowerment.

16.  I will never loose sight of the light before, and I will keep

my path in focus.

17. This moment is a new beginning.  I will savor it and hope

for the best.

18.  I will read again, and think again, these thoughts and positive thoughts of my choice.

As you think, so shall you become

CREATE a wonderful life for you and your loved ones.  It is possible and easier than you can imagine.  Practice these over and over.  It certainly can do no harm!

This is a stepping-stone to stress management for a lifetime.

If you find you need additional help  (most people do) – seek it by find stress management classes, joining a yoga class, or contact one of the fine organizations advertised on this website or the many other sites available.

Marsha

http://www.stressmanagementmagic.com/2010/02/contest-stress-free/

Thoughts drive our “action and reaction” responses to life. Thoughts manifest into how you conduct your life.  The following is a list of tried and true positive thoughts, that when thought or spoken, repeatedly, can help manage your stress.

These are positive thoughts are for your enhancement as a human being, and for all those in your circle of life.

You can refer to them as mantras, meditation, or just positive thoughts. If you apply them to your life you can change your life.  No one can do it for you.

This requires desire, dedication and repetition.

This requires desire, dedication and repetition.

The following thoughts can transform your life, one thought at a time.  Pick whatever is applicable to your need and use the thoughts as a reminder when you feel the time is appropriate.

1.   I will never let another be in charge of my actions, my healing, my thoughts, nor my heart.  I am in charge.

2.  I will dismiss all undue anxieties, and picture my life, as I want it to be.

3.  I am my own and have a choice in every word I speak and every action I take.

4.  I am an individual creation in the process of becoming my elevated destiny.

5.  I am able to shift my thoughts from emotion to intellect and back again to have a fine mix of both.

6.  I am healing, mentally and physically.

7.  I am learning, step by step.

8.  I will stop trying to control the present and the future.

9.  I will accept those things that I must accept.

10.  I will be courageous moment by moment.

11.  I will smile more.

12.  I will celebrate each moment with vigor.

13.  I can.  I will.  I am becoming what I see in my dreams and

feel in my heart.

14.  I will await the next change in life with anticipation,

regardless of the challenge it may require

15.  I will use the gift of “breathing” for my empowerment.

16.  I will never loose sight of the light before, and I will keep

my path in focus.

17. This moment is a new beginning.  I will savor it and hope

for the best.

18.  I will read again, and think again, these thoughts and           positive thoughts of my choice.

This is a stepping-stone to stress management for a lifetime.

If you find you need additional help  (most people do) – seek it  by find stress management classes, joining yoga, or contact one of the fine organizations advertised on this website or the many other sites available..

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CREATE a wonderful life for you and your loved ones.  It is possible and easier than you think, for as you think, so shall you become.

Marsha

http://www.stressmanagementmagic.com/2010/02/contest-stress-free/

If today is a challenge, or if something is bothering you and you aren’t sure where to turn for insight, then this minuscule amount of time required to help manage stress should be a priority!    You are searching for help so take this time to begin helping yourself.

For those who are not familiar with empowering breathing techniques, do a “simple” inhalation through the nose, and exhalation through the mouth.  Keep your breathing slow and deep. You can learn more about mindful breathing techniques another time.  For now, let’s just relax.  READY?  Let’s begin J

Think about the way you’ve been sitting, and the length of time your movement has been limited to fingers flying on the keyboard. .  Wiggle around and put sit back from the computer a bit.   Straighten up a bit for better oxygen flow. Place your hands on the desk comfortably.

As you Inhale slowly and deeply through the nose think:

“I am an oxygen machine.”

As you exhale slowly and deeply through the mouth think:

“My negative emotions fly away.”

(Please note:  Stress causes shallow breathing.)

As you inhale think:

“I am relaxing my mind and body with a quality measure of oxygen.”

Exhale slowly and think:

“My shoulders relax and tension diminishes with every exhalation.”

Visualize it and feel it as it is happening.  When you breathe mindfully this IS what happens!

Continue this process of breathing.  Direct your attention to your fingers and clasp them together.  Stretch your arms in front of you, palms facing away.  Still clasped, lift them up over your head and stretch.   Inhale.  Exhale.

As you bring them downward, with fingers still clasped, place your hands on the back of your head and lean back a bit in you chair, allowing the weight of the head to be on the hands and arms, and not the neck.  Inhale.  Exhale.

Release and shake hands and place them on the desk again.

Start with both feet flat on the floor.  Lift heels Drop heels.

Press toes towards you. Drop toes to floor and relax feet.

Do this several times.

Drop the right side of your head to your shoulder and hold.

Bring to center.  Drop the left side of your head to your shoulder and hold.  Bring to center.  Inhale.  Exhale.

As you inhale slowly and deeply in through the nose think:

“I can choose my response to any circumstance.”

As you exhale slowly and deeply out through the mouth think:

” Useless worry and fear leave with my exhalation.”

Continue the breathing and remember it can be your secret weapon against stress.  It will empower you intellectually and physically.  It will allow you to assimilate your thoughts before speaking.

If you can now, stand up and move around a bit.  You activate   circulation by doing this.  Stand in front of your desk; take a walk to get a drink of water.  You do not need to walk a mile,  but thirty or forty steps with the whole body moving  will refresh you blood flow.

When you sit down again be grateful for eyes and ears that work for you without you even thinking about it!  Take another great breath and exhale fully.

Now SMILE.

You just did a wonderful thing for YOU.  Great job! You can incorporate this tiny “session” into your life whether at work, school, or home.  You can do it several times a day for added help in managing stress.  The more you are a good “caregiver” for your own body and mind, the easier and more relaxed your days will become.  It just happens!

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Check out our contest: free and “helpful and fun” prizes!  You have until May 1st to enter.

Are they difficult and unreasonable, or just normal?

The first stress management tip for YOU is to SLOW DOWN a moment, and take a breath or two.  Remember you were a teenager once and you and your parents probably (we hope) survived all the challenges!

It’s not easy being a parent to a teenager, but if you can recall – it’s not easy being a teenager either.  To say that living with a teen is a mix of soap operas, frantic moments, and last minute projects, is just skimming the surface of all that is involved.

Did you know that there are really scientific explanations for the emotional outbursts and sitcom scenarios?  New studies have found that the frontal lobe, the brain region responsible for impulse control and good judgment, is the last part of the brain to mature.

Until the individual is about twenty-five what is active within the brain is the more primitive amygdala, which governs instinct and emotion that tends to rule behavior and decision-making.  This is a tough reality, and means there is long time between the “urge to take a risk” stage, and the “ability to resist” stage.  If you’ve ever looked at your teen and thought, “What were they thinking?” they were probably thinking exactly as the maturing of the brain of the teenage normally progresses.  They are vulnerable to errors associated with the normal brain functioning.

Teen’s brain doesn’t mature as quickly as the bodies do.  You may look at your son or daughter and see the appearance of what seems to resemble an adult, but there is still a little boy or girl upstairs who is directing all the action!  With that fact kept in mind, the next time you look at your child, remember you are dealing with a child who only has the appearance of an adult.

There is also a difference between intelligence and brain maturity, so even a very bright student can do stupid things, especially in social situations.  When emotions come into play, teens can-and will-make poor decisions.  It happens to the best of “mature” adults.

You may think what you say has no influence over children, but studies show this to be untrue.  Although you may want to run out the door screaming occasionally, experts say it is critical that parents maintain a strong presence during adolescent years, and serve rather as a temporary frontal lobe for teens.

Sometimes (keep this in mind as it is important) you may think your teen is purposely tuning you out or not following your instructions.  What happens more often than not is poor communication between you and your teen – simply a misinterpretation about what was said.

New research suggests that teens have trouble reading and understanding emotions in other people, and responding appropriately.  Remember that primitive amygdala is currently in the driver’s seat.  Encourage your teens to repeat what you’ve said so you know they haven’t misunderstood you.

Let the teens know about this research mentioned earlier, and acknowledge you know they are doing the best they can.  Tell them to just slow down and consider the consequences before making important decisions.  You are giving them the opportunity to think twice, and nurturing a partnership during this difficult time.

Remember they are working hard in school, have the appearance of a young adult, but are just now coming into a WORLD of new experiences.  Their emotions and sexuality are immerging.  Their body is changing, and their fear of failure and insecurity about body image and appearance are a mixed up bag that would be difficult for ANY young person to handle without a few challenges.  Pick your battles.  If the subject matter is life-threatening, then stick with it; otherwise, be choosy and allow your teen to make some decisions.

Remember you love them and you are their mentors and guides to this whole new world.  With all that can be intimidating for teens to learn, and the instability of our civilization and world right now, be a rock for your teen.  Be real.  Talk to them.  Keep the communication line open.

It would be REALLY aiming towards stress management with them, if you could share a class in breathing, or pursue some stress management techniques to help them with their demands in life -  and school – and help you, too, along the way.

There will be defining moments for your child’s entire life during the teen years.  He or she will often be at a crossroads and need guidance only you can give them.  Though it seems less than a desirable job at times, pat yourself on the back as you are molding a human being for their entire life on this planet.  The job is very important!  Don’t give up:  “This too shall pass”.   Now do a bit of mindful breathing.  Stand up and stretch, and begin your moments of life again.

STRESS MILLIONS ARE EXPERIENCING RIGHT NOW!

There are unexpected horror stories happening right now because of the high unemployment rate in our nation.  In February alone the number of job losses (reported) is over thirty-five thousand.  It is disheartening, to say the least, to be unemployed and not be able to support yourself or a family. This is particularly true for families with children, or with only one member of the family in the work force.

Not only is it stressful because of the financial problems that are accruing, it is devastating to many relationships. Today there are many citizens who have worked all their lives and have now been unemployed, not by choice, for months.  There are a growing number of people who have also just given up, and that number isn’t even counted in the unemployment monthly figures.

After a few months of unemployment there rises a feeling of detachment to the work force. As the period of time extends   the less current the resume becomes, and the potential for a possible loss of skills can occur.

For the unemployed person there is added worry about how the bills will be paid, often boredom with too much free time, a hit to the ego, and the ever-present luring nature of having a drink to “take off the edge”. The seductive nature of alcohol is a real temptation (after all it is social and legal).  It is also easy to have a second drink because “the first one made you feel so good”. Then you think, ” perhaps another just to be social”. The ball is rolling now.

Be careful, alcohol can run you down and kill your relationships, family, and even the potential to ever work again.  Motivation is lacking with those who drink regularly – except the motivation to get another drink. Good men (and women) can get caught up in this downward spiral.  It happens all the time!

Alcohol is a VERY DANGEROUS drug. Like any drug, it has a cumulative draw.  Too much alcohol and lies are congruent.  If a person has a blackout there is a huge danger of total ruination, because of actions you can’t remember, the possibility of driving under the influence, and often times, violence.

You don’t want the unemployed person, or yourself, to have to drink and get into that “fake world” where everyone is your best friend, and you all tell each other how great you are, just to regain some confidence.  That doesn’t even take into consideration the cost of the alcohol.  These days two drinks is the same cost as if you went to the store and bought a bottle!

These truths aren’t meant to freak anyone out, but to simply elevate awareness of potential problems.  We are ALL FLAWED human beings the need to be cognizant of the pitfalls and dangers that face so many people are real. It is important for you to be on your toes if “things” seem to be changing.

Be supportive and do understand it’s tough right now.  It does not help in most situations to point out how many other people are in similar situations.  A person who has been gainfully employed can only stay home so long (particularly with children) before “stir crazy” and “cabin fever” manifest.

Remember, too, particularly a man, may not want to share his insecurity, his concern, or his feelings of failure.  As an example of how tough it is right now, there are fifty-one candidates for every one position available in construction!  That is staggering.

If you have a genetic connection to alcohol someone with alcoholic tendencies, be aware. Also, for those who simply fall into the pit by circumstance, keep the risks in mind. They are real.

So what can you really do?

1.  The first key to stress management will always be learning to use your oxygen to calm yourself down.  You will not “react” but “respond” with intellect if you slow down to breathe.  When you concentrate on your breath you will be leaving your problems for a short time.  You can only think of one thing at a time.

2.  If you are the person unemployed, listen to your mate or partner.  Really listen.  Some things they say may seem unfair to you, but be mature enough to know what is true, and work on the problems.

3.  If you are the mate or partner of the person unemployed, be patient.  Share your feelings without tearing down the other person.  Use your intellect and recognize the difference between someone who is really trying, and someone who is not.

3.  Remember fighting will not resolve anything.  It will only exacerbate the problem.  Again, use your oxygen before opening your mouth!  Don’t yell.  Everyone concerned is frustrated.

4.  Have a “production” meeting and make notes as to possible job opportunities or alternate choices that may work.

5.  STAY FLEXIBLE.  There are no guarantees of what will happen in the next moment.  The only guarantee you have is that if you turn sour or negative, you will definitely ruin your

TENSION creates a “Stress Triangle”  Neck – Head – Shoulders

When you are stuck in traffic you can feel the tension rising.

The kids are arguing and it’s getting irritating.

Work has been unusually hard and your peers haven’t helped.

These are just a few of the tension scenarios that can cause your shoulders to be tense, your neck to ache, your head to feel as if it is going to blow off your neck.  These three areas are the places where we hold much of our tension-the “stress triangle”, a phrase coined elsewhere, but absolutely correct.

Learning to release the tension in these muscles can really help us relax and de-stress.

Find the areas in need of help

If you place your right hand on your left shoulder, and move your fingers halfway in toward your neck, you are at one point of the triangle.  The second point is the same place off your right shoulder.  The third point is on your forehead, between your eyes.

Why tense muscles hurt

Muscles tighten to protect you!  That’s right.  We are talking about the muscles preparing for the “fight or flight” scenario.

But you don’t need that protection for everyday stresses.  When your muscle shortens, and then holds that position, waste products from muscle activity get trapped (metabolites).  This causes pain.  The pain is released when the muscle regains its natural length by relaxing.

Stretch away tension – TRY IT RIGHT NOW!

The following simple stretches can help relieve tightness in your “stress triangle.”  Always remember when you do these stretches that mindful breathing aids in the relaxation process.

1.  Neck roll.  Stretch your right ear to you right shoulder, keeping your left shoulder pulled down.  Roll you head down so you chin is on your chest.  Continue on to your left side.  Do rolls from side to side.  Begin with eight, build up to sixteen.

2.  Shoulder shrug.  Using one shoulder at a time, draw big circles.  Do two or three to start, and build up to eight times, going forward, then back.

3.  Pick Fruit.  With one hand, reach up as if you are picking fruit from an apple tree slightly ahead and far above you.  Go from one arm to the other, building up to eight times on each side.

4.  Self-massage.  Use your right hand to massage your left shoulder, and your left hand to massage your right shoulder.

Work your fingers gently, but firmly, beginning with your shoulder blade and moving up toward the neck. Include the scalp in this mini-massage.  Use your oxygen to help the relaxation.

5.  Standing body roll.  Let your head roll forward until your chin is on your chest.  Keep rolling down as your knees begin to bend.  When your hands are hanging near your knees, rest there a moment and slowly roll back up.  Work up to ten times.

A welcome release of tension

At home, at work, or wherever you are, just take a few moments to do one or all of these simple stretches.  Use them once an hour if you feel tension mounting.  After doing these a few times, and comparing the different feeling of tense muscles verses relaxed muscles, you will absolutely feel like it’s well worth it for a few minutes of your time.  You will feel better and prevent tension from building up in your body

Don’t forget to use your oxygen as an additional aid to your relaxation and management of stress. You will like the results!

You now have secret weapons of “oxygen savvy” and “simple movements” to enhance your day – every hour, if you choose!  Improve work, and your family life.

Get in the habit of caring for YOU and CREATE an awesome day.  The power to help YOU begins with one exercise. Exercise your mind with these simple beginnings.

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