Stress Management Magic

This is for EVERY ONE of you out there is cyberspace!  Whether you are a student, a parent, a child, an employer, an employee, or a senior citizen……take a minute and think about what follows.  Change is possible at ANY age!

After studying and teaching stress management for over thirty years, I have some simple but life altering techniques, observations and realizations.

We all have the power to transform the natural stress that comes from living into energy capable of improving our physical and spiritual health

Secret number one is that the essence of life is transformation. These simple words hold the key for changing your life for the better. Join me in transformation and see if it isn’t so.  These are thoughts for the day that can transform your life and the lives of others

Cherish your pets and the lives of all animals.  They are gifts to us and can be dear friends.

When someone asks for a donation, try to give with whatever you can – So many people have been left homeless-and we are not their judges; just their brothers and sisters.

Breathe deeply and mindfully.  Do it again!

Remember to look for all those blessings we take for granted.  The breeze in the trees, the sound of singing birds, the laughter of a child, these are all blessings we can enjoy!

Take a walk. Crunch leaves as they begin to fall from the trees. Watch the changing colors…it’s AWESOME.  Love!

Humble beginnings or wealth from the start, what truly matters are things of the heart.

Take your family for a walk, or just do something spontaneous for fun together.  Love deeply.

Don’t keep yourself in a prison.  Take a break from your electronics and refresh the memory of talking to a real human, or sitting in the sunshine!

Take a breath.  Stretch.  Smile.

Make a point of actually playing with your children while they are small. Catch a fish, catch a ball, and catch precious moments. We are only here for one short period of time.

Watch the sun rise as darkness lifts, watch the sunset.  How many times have you left to see the stars at night or revel in the full moon?  Not enough in a lifetime for me.

If you can’t leave – take a mental vacation.  Even if it’s just for a minute or two, visualize a favorite place.  Listen to the sounds of nature.  Take a breath and use your mind to renew your zest for life.

Cherish the earth.  It is our home.

Cherish your body.  It is the only place your Spirit has to live!

Don’t let the sour expressions or negative attitudes of people affect your day.

Let your light shine through and be grateful for small miracles.  Start a cycle of sharing smiles and positive thoughts.

Say a prayer kneeling, with head bent and a humble heart and God will tend to your needs.

Take a breath and exhale all your negative thoughts.  Create a wonderful weekend for you and those you love!

Every single thought listed on this post is a form of stress management!  Our thoughts guide our actions.  Our actions build our lives.  Make them “right” thoughts and “thoughtful” actions.  It is a choice!

You can do it!

There are many outstanding websites dedicated to introduce readers to the “why” of stress, it’s causes, and the management of it.  Each has a quantity of excellent information, and the majority of it is credible information. This is an amazing gift.

Stress Management Magic is unique, however, because our goal is to address specific and current challenges we all face in the area of stress management – not tomorrow – but today!

We teach techniques and work with you right online to begin to learn to change your life to one of peace and happiness amidst all the turmoil of 2010.

The time to begin learning to manage stress is not when you can squeeze in a day to think about it.  It is not when you can afford go to a class to practice or pay for a personal trainer. The time is NOW.

Begin now, and with our guidance, within a few short weeks, and perhaps sooner, if you will dedicate small increments of time throughout the day, you will find your world changing.

We offer food for thought on how to handle stressors such as anger, depression, divorce, loss of employment, financial challenges, and aging

We offer tips on improving relationships, managing stress at work, and dealing with a myriad of stress inducing scenarios.

Through posts we work on improving your child/parent relationship, communication skills, and on even improving your own health.

Our goal is simple.  We want you to learn techniques you can use anywhere and anytime.  WHY?  Because, we all have a right to be happy and at peace, and teaching the basic’s should NOT cost a penny!  You have a right as a human being to know how to use innate gifts for your benefit.

If then you choose to join a meditation class, a yoga class, another stress management program, or any other method to “enhance” what you’ve learned here, then bravo!

LET’S GET STARTED!

Take a slow breath in through the nose.  Your additional oxygen will relax and regenerate you simultaneously.  That is how the body works.

Exhale through the mouth, clearing carbon dioxide and making room for more oxygen.

Again, inhale slowly (think: I am feeling better).  Exhale  slowly (think:  I release my negative feelings).

Inhale slowly – exhale slowly.

Do this mindful breathing two or three times. ANY time of day when you feel stress beginning to mount, slow it down by doing this breathing.  Whether you think it will help or not – do it!  You are an oxygen machine, and this is the way the body works. You increase stress by not giving muscles, ligaments, and tendons needed oxygen.  Your brain needs fifty percent more oxygen to think optimally.

If you dareJ……..Push back the chair, and stand up for a moment.  Stretch your arms up to the ceiling and take a breath.  The natural response to a stressful situation is to hold our breaths.  This increases our anxiety as we are oxygen machines and need to breathe!  (You are not ignoring your job:  you are refining your intellect and maintaining a relaxed demeanor to do a better job!

Twist your body a bit.  Lift each leg and rotate your ankle in a few circles.   Wiggle your toes.  Stretch your fingers out and then crunch them together.  Now take another deep inhalation and exhalation.

If peers or family give you a strange inquiring look, just let them know you are taking a mini-management minute to improve your performance and regenerate a bit.  It does work.

When you resume your position, just before beginning the task before you, take another deep breath and give yourself a mental pat on the back.

It’s your life, your body, and your right to keep it finely tuned!  Onward and upward.

You CAN meet and rise above ANY stress that manifests in your life.  It just takes practice to create the brain cells that will be poised and dynamically respond with positive force.

The first step is to take a deep and mindful plug of oxygen into your oxygen machine!  When in difficult situations, whether it’s loosing a database, or perhaps facing a screaming combatant, we actually hold our breaths.  Think about it.  In turn our muscles, tendon 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 and abundant energy and you are in charge of whether it is positive or negative.

One of the most important exercises in managing stress is to expect the unexpected, and keep a habit of storing in your brain the belief that we are able to handle whatever happens to us!

None of us knows from moment to moment what our lives will challenge us with next.  In order to begin to manage stress we must be flexible to the idea that a new challenge may pop up, one we never dreamed would happen, and that no matter what we will meet the challenge.

The next step to begin real management of stress is to REFUSE to be negative and affirm, “I am getting better.  The situation will resolve with my calm perseverance.”  No matter how you feel at the time, whether you believe it or not, your positive affirmations make the statements true.

As you speak the words the body responds with positive energy growing and healing.  You will create brain cell impressions that reinforce your words. Do this repeatedly and you will find at some point that the thoughts automatically come to fruition in your mind and you will find a positive resolve with peace and the use of your own calm intellect.  It will happen!

Now take a few deep breaths and when you exhale remember your exhalations are making room for more wonderful oxygen to think optimally. Visualize all the negativity flying from your fingertips into oblivion and use your inhalations as a power surge for the mind and the body.  CREATE a wonderful day for yourself and those around you!

Are you feeling stressed out?  You can’t imagine it, but stress show on your face!  You don’t want to look like this at work, do you?

Think outside the box! This phrase often refers to novel, creative and smart thinking.

“According to consultants of the 1970s and 1980s tried to make their prospective clients feel inferior by presenting them with the puzzle. The challenge is to connect the dots by drawing four straight, continuous lines that pass through each of the nine dots, and never lifting the pencil from the paper. The puzzle is easily solved but only if you draw the lines outside the confines of the square area defined by the nine dots themselves. Thus, the phrase “thinking outside the box” was born. ”

You’ve gone far enough to look up “stress management” and read this post thus far, now think outside the box and begin to change your life!

Granted for some individuals out of control stress management requires medical help, perhaps anti-depressants, counseling, yoga classes, or general therapy; stress management help from a source that can be your motivator and guide you.  That is fine.  Help is out there!

YOU, however, may be one of the self-motivated individuals who are able to make life changes with just a bit of knowledge and a burning desire to have less stress in your life.  There are plenty of you out there – just too many of you, know you need it, but when it comes down to practice, says:  “I just don’t have time.”

If you IGNORE your stress now it will accelerate with fervor, and sooner or later plow you down like an innocent bystander.  Take action now and save mental and physical woes that will come without you doing anything about managing your stress.

Here are a few simple thoughts to mull over to help get you started.

When you adopt a positive outlook you create a shift in your outlook.  Instead of seeing a set of problems before you, see opportunities and challenges.  Instead of feeling hopeless about any stressful scenario, feel hopeful.  By focusing on the things that do work well, you are inviting more of the same.

Your brain is adaptable.  “Scientists use the term ‘plasticity’ to describe the brain’s ability to adapt.  It’s a simple idea with big implications.  If some brain cells are lost through normal aging, others can often pick up the slack.  Existing connections may be fine-tuned.  The remaining cells also may grow new dendrites-branches that receive messages from other cells.

“The upshot:  Specific areas of your brain may actually grow as a result of particular experiences.  Certain areas may function more efficiently, too.”       (excerpt from Healthy Living)

What this means to you is that you can use almost any stressful experience to grow new brain cells and refine your brain.  The trick is to adapt that positive train of thought and made the problems challenges instead of dreaded problems.

This power is all kick started from within you and if you are tired of the way things are, pull it together and CHANGE YOUR LIFE!

Five Easy ways to get started

1.  Practice mindful breathing.  Not familiar?  Simply put: breathe in through the nose, and exhale through the mouth.

Every time you feel stressors getting the best of you – slow down and breathe.  (For more details on this refer to previous posts – with detailed information)

2.  If you think ANY negative words or feelings, replace them with two positive thoughts.

Example:

I can’t  =  I will,  Ican

I’m miserable = I’m happy, I’m  grateful

no = yes, will do

I’m fearful = I’m brave, I’m empowered

things will never change = this too shall pass, change is a guarantee

Teach your changing brain to respond to life experiences with smart thoughts that blossom into changes for the better.

3.  Don’t take everything so seriously.  The “party” was going before you arrived, and will be here after you leave.  Allow you to have some fun. Prioritize what is REALLY most important.

4. Smile more often.  It doesn’t matter if others do or not.  Smiling actually makes you feel better.  Just do it.  If you smile at someone and they scowl or ignore you then just remember they must be more unhappy than you.  Send them a blessing.You will feel better than if you allowed them to take your happiness away.

5.  Know that no matter how you want to control things – most things are simply out of our control.  The only thing you really have control over is your response to life!  Things usually work out, and sometimes better than you expected initially.

CREATE  a wonderful day and you will change your life and the lives of those in your world.  Pray (and / or meditation) never hurts!

The facts:  First take a few nice slow breaths and exhale fully.  This will sharpen your intellect and help relax you for this reading.

If you have been stressing lately about the amount of alcohol you are consuming, or if you find yourself drinking when no one else knows, you had better start right away to make some BIG changes or you are HEADED DIRECTLY IN THE PATH OF A FREIGHT TRAIN!  This is not a joke.

Even if you think you are in control and just have a drink or two when no one is around – YOU’VE ALREADY GOT A PROBLEM.  If you have the “need” for a drink this warning is as serious as stopping at a red light in major city traffic.  You are headed the wrong way on a one-way street.

You can lie to yourself, justify your drinking, or just say it’s no one’s business – but this writer speaks from personal experience on both sides of the fence….the drinker, and the one who suffered the effects of living with a drinker.  This is serious business. It cannot be stressed enough. If you continue your stress level will increase.

If you think having a drink takes the edge off for a while, you are kidding yourself.  It’s like any drug only more insidious.

Ultimately you’ll need more to get the same feeling.  This drug causes much more damage than others because it is legal and so readily available.

Ever have a blackout?  Ever gotten angry when drinking?  Have you ever said or done something you wish you hadn’t?  Ever thought about what it costs to continue the habit?  Have you lost your family and / or the respect and love of friends?  Ever hidden a bottle or lied about your drinking?

Most people with a problem (possibly unrecognized, as yet) have experienced at least one or two of these scenarios.

No matter what the scenario – married, divorced, children, partnering with someone, or alone – overindulgence of alcohol can not only RUIN your life and the lives – it is a spirit, intellect, and health killer!

The problem is that alcohol has been advertised to be “socially acceptable”, a way to take the “edge off”, and a way to find your “confidence”, some profess true feelings come out, or that it is one of the best legal ways to party hearty.

DON’T FORGET WHO IS ADVERTISING:  big business, politicians who have there hands out, and people who are in the middle of the struggle and don’t want to drink alone.

Those are NOT very good recommendations!  If you are a parent and you love your children SEEK HELP NOW.  There is no shame in it.  From grade school to the elderly, America is fighting the battle with alcohol.  It takes courage to make this move, but you won’t loose everything ultimately, if you do something now!

If you don’t care about yourself enough, yet, think what you are possibly doing to someone else because of your drinking.

Alcohol stress for the NON-DRINKERS

This is a true story about a little girl who deals with the effects of alcohol EVERY DAY of her young life.

This is what a child should be worrying about (boy or girl) -  “Is there enough bread to feed all the geese?”

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McKenna was nine years old the day I met her.  I rounded the corner while taking my energetic puppy for a promised walk.  I walked a few yards and noticed a little girl across the street on her bike.  Her outfit was pink and her hair red. Not the kind of red that reminds you of a fire truck.  It was a soft red, almost  light pink.  It was cut in a cute bouncy style.

I introduced her to my dog so they could become friends.  She was “sparkly”.  Funny, that’s the only word that comes to mind.

She has dreams.  She sings.  I asked if she was good and she was modest and said “Some people think I’m good when they hear me.”  I asked if she thought she was good and said it wouldn’t be conceited to tell me.  She told me she thought she was good – but with purity and no diva attitude.

She asked if she could sing for me and I said yes.  When she started she was a little nervous, but she got more relaxed and belted out a very nice rendition of the song she was singing.

She was actually very good and I told her I enjoyed her singing.

Then out of a clear blue sky she told me this:

“My dad’s an alcoholic.  I know he loves me, but alcohol took my dad away.  I’ve known it since I was five.  He never keeps his promises to us and my mom warned me to let me know if he crushed my heart some time along the way.”

My heartbeat quickened.  I knew if I allowed the tears in my eyes to express themselves, it wouldn’t be right, or helpful for McKenna, this beautiful nine year old.  I could feel her genuine pain.

She was however, mature beyond her years and ready to understand and forgive.  I explained some things about addiction and she listened hard.

She rode her bike next to us all the way to her boundry.  I turned around and backtracked because she was so hungry to talk about it.  She has lived on this planet only nine years and is already suffering the pain living with someone who is an alcoholic brings.

She asked me if I would walk that way again and I said I would love to see you again.  She hugged me and we waved good-by.

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McKenna’s pain has only begun.  Times will get harder.  I can pray for her and be her friend.  A child shouldn’t have to feel this way!

Know this:  just because you may not be an “alcoholic” (you may not even know you could be) – and you think you are just a social drinker, be sure to plant a seed in your mind to monitor your habits.

As creatures of habit we get into the “habit” of things easily; they are harder to break.  Remember alcohol is a seductive and sneaky drug that at some point can creep up on you and rule your life!

Don’t wind up like the man I saw laying on the side of the road, sleeping under cardboard.  His shoes were off and I couldn’t see his face, but I could see the empty bottle of bourbon next to him.  Head towards the path a friend of mine went down.  He actually made a decision to quit all on his own.  He had been in jail, almost lost his family, and knew he had to do something.   He quit cold turkey and has not had a drink in twenty-five years.  His life is wonderful now and he has no regrets.

Don’t think your children aren’t watching.  They see and hear more than you think.  Don’t forget the statistics of high school and college age students who have DIED from alcohol poisoning is on the rise.  Don’t forget alcohol may seem to take you up temporarily, but as it wears off it becomes a depressant!

Now What Do I Do?

First of all, take a breath.  Before ANY fearful or major happening in your life, USE MINDFUL OXYGEN. It will help relax you and empower you.  Refer to earlier posts if you are not familiar with breathing techniques as there are a few on line practices on this website.  No charge, of course.

Seek help.  If you are hiding alcohol, have been drunk this week, or can relate to any of the scenarios above:  PLEASE SEEK HELP.

Most communities have Alcoholics Anonymous meetings, and Alanon (for those suffering from the actions of alcoholics).  Look online for help and websites offering more suggestions.

Contact a church, a family member or friends…there is help available and there is NO SHAME in asking for help.  There is hope in it!

Don’t leave your spirit in an empty bottle of alcohol.  The choice is yours and yours alone.

Provider, father, friend, husband or partner -are just a few of the demands made on men today.

Men, you  have a world of demands this life puts upon you every day too!  There is no doubt about that.  Today’s economy has played hell with hard working middle class men.

It has touched all levels of income, but for the average American, is proving to be fatal (for some), and for others , debilitating temporarily.  There is a quiet strength and regenerating ability within men, often lost in the shuffle of providing the almighty dollar, but it is there.

For the blue-collar  (another catch phrase) workers, the times have never been as difficult since the Great Depression.  The white-collar worker has been designated to be office workers, professionals, managerial, and administrative positions.  Many of those workers typically wear shirts with white collars.

Those working in factories or doing any type of manual labor are dubbed blue-collar workers, as when this catch phrase was born, they wore blue collars (at least they were in past days).

With two million people out of work currently, men are dealing with, not only being the wage earners, but many have been laid off and are now trying to figure out how to survive.

So, men, take a breath!  It has never been more important for you to learn something so readily available, and so lifesaving.

When you are ready to blow a gasket and shoot arrows at someone who may NOT really be the target – TAKE A BREATH!

You body will respond by calming down and getting enough oxygen to the brain to think and respond rather than blowup and react.  Please if you haven’t used your oxygen in a mindful way – learn now.  It might save your job, your marriage, or any number of relationships.  THIS IS THE WAY YOUR OXYGEN MACHINE WORKS.

These are stressful times.  Now is the time you need to use your oxygen for your oxygen machine.  Realize, too, that no matter how bleak things look right now, the old saying “this too shall pass” is correct.

For those who have been laid off work keep in mind this has nothing to do with you.  It has to do with the money god and those people in charge.  Life is so not fair right now, but here is a tip about women that might help.

If you handle your “life” as it is, with a calmer demeanor and more positive hopeful thoughts, your woman will almost always stand with you and hope for better times.  Though most of the world feel American women are spoiled, I have known many women over the years that would deal with sacrificing material possessions if necessary, without a whimper, if their man is willing to talk about problems.  Be gentle with your children as they are the innocents – no matter how irritating you may feel when you are tired and down.

Don’t give up, and don’t quit looking, as you never know what may be just around the corner.  Hope will show on your face.  Keep in mind that you can only do the best that you can do, and accept it.  If you have to suck it up and take less money, or tighten the budget strings, talk with your partner, there are ways to do this with less sting if you work together.

Don’t fall into the “bottle” or increase your smoking because of these hard times.  These things will only exacerbate the problems. Use your oxygen.

You’ve done nothing wrong and no one is questioning your   manhood, that is not in question, but if you give up hope, your future will look much bleaker and hard times will increase.

So chin up, and load up on the “free” stuff – your oxygen supply.  When stress enters humans become shallow breathers, thereby cutting off oxygen to the body and mind when it is needed the most.

Inhale slowly through the nose.  Pull in a positive thought such as “it will be okay”.  Exhale through the mouth and push out negativity-watch it, in your mind flying out your mouth and into oblivion.

Do this whenever you feel you are edging towards panic or out of control stress.

All entries had wonderful pieces of good advice for beginning stress management. Choosing winners was a challenge and very difficult, as they were to me, all winners!  Thanks everyone.

Today is gives me great pleasure to share with you the entries winning second and third place:

Second place winner:  Valerie Yancy

Because we are three-part beings, it is most important to remember to keep all three parts in check as body, mind, and spirit all effect each other. The key is to practice the following top three habits BEFORE stress has set in.  Preventive maintenance is a lot easier than trying to recover from a stressful breakdown.

1. A person will be successful at managing stress if they are well- prepared physically by getting enough rest, drinking plenty of water, and holding correct posture.  When stress begins to creep in, monitor the body’s posture and relax tense muscles in the neck, ease shoulders and lower extremities, release a furrowed brow by massaging temples, and breathe deeply from the diaphragm.

2. Keeping your thoughts positive is an obvious tip; but I want to dig deeper into what may be the root of all stress; isolation or helplessness.  Ask for help!  Stress stems from the feeling of having to ”go at it alone”.  When we solicit help, a friend sharing the load makes all the difference in the most difficult task and in turn will keep our thoughts positive.

3. Prayer/meditation or visualization of the end goal can help you get and stay spiritually centered and ward off stress.  Staying aware and calling upon your inner HELP can ignite the flow of supernatural wisdom throughout the mind and body to bring about success in managing most any situation.

Angel709

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Third place winner:  Freddy Doyle

1.  Deep breathing is the quickest and most effective stress management strategy. It is the simplest and most effective way to begin relaxation. The simple act of taking in a great quantity of air—filling your lungs and holding it—will immediately release tension in your back and neck muscles, clear your head, and bring a sense of peace. This technique brought awareness of my ability to empower myself and was instrumental in by being able disengage from stresses before doing more damage to my mind and body.

2.   When you feel yourself getting stressed out  (pay attention and don’t ignore it and you will know) just stop what you are doing and walk away.  You don’t have to go far away, but just far enough to divert your own attention from the problem for a minute or so.  Walk to the restroom, stand and stretch, do something to give you enough time to recover a bit.  Take a few breaths.

3.  Find what is triggering your stresses.  It is family stress, emotional stress, health, environmental, or chemical stress?  If you are able to reduce the strength of the stress by changing something, do it.  If traffic is driving you insane, play a calm and beautiful CD and it will calm you from within. If you are bothered by noise and can’t think, buy earplugs!  These are just a few examples. If there is no easy fix then practice empowering yourself instantly with your breathing.

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Tip:  If you plan to go out in the sun, don’t forget your sunscreen.  Sunglasses with UV protection are a must!  Have fun.

You want to manage your stress more effectively, because you wouldn’t be reading this website if you didn’t!  So let’s get personal.

Answer these questions honestly:

1.  Have you ever practiced deep breathing?

2. Have you recently allowed yourself ten minutes to sit or lie

down, put your feet up, and close your eyes to rest.

3.  Have you ever walked away (for a few minutes) from the computer, or a job you are attempting, when it seems there isn’t a resolve to be found?

4. Have you recently taken leisurely walk simply to see and hear nature?

5.  Have you told someone you love him or her, or at least let them know really enjoy their presence?

6.  Have you smiled at a stranger, and even if they didn’t smile back, stayed happy you at least offered the gesture of congeniality to someone.

7.  Have you genuinely been kind to someone lately?

If you’ve answered NO to any of these questions, then you haven’t even begun REALISTIC stress management techniques in daily living!  All of the above will help guide you on the path of a calmer and more peaceful life, and these are only a few of the actions you can incorporate into your life relatively easy.

None of these things take much time, but they will begin to attend to your Spirit and create new and calmer brain cell impressions.  Your burdens will start to lighten because you will have CHANGED YOUR ATTITUDE, and your attitude in responding to life is what it is all about!  With a good attitude, you make better choices, and with better choices your life improves.

If you are a sour drone, negative, listless, and sure life will never get better, then you had better make some changes soon.  You are the representative of your life.  You have let life use and abuse you and you have given in to it.  You have succumbed to the pressure. How clever you are aiming towards your own demise.

You can still have it all, but often refuse to see it because it isn’t “YOUR perfect dream” of how life should be.  Dreamers who work hard and incorporate what seems the “less important things” (such as a kindness towards someone) – will find whatever dream they are living is better than they expected in many ways.

Most humans try as hard as they can to do the right thing, and still, life doesn’t turn out as expected. That’s life.

So right now begin to turn things around.  There is this moment-the only moment guaranteed.  Use it wisely.

Take a breath.  Don’t let life overwhelm you – overcome the “challenges” with ATTITUDE – the right attitude.

Take a breath slowly.  Exhale.  Do it again. Remember you always have the choice of your attitude.  When you choose to be positive you will find life flowing calmer, and you responding with more intellect and charisma.  You are the leader of YOU.

Stop to smell the roses.

The problem is simply that the majority (believe it!) of those seeking help with management techniques are only “mouthing” their desire to help themselves. Everyone says that they want to manage stress more effectively, but the percentage of people who actually practice techniques is negligible.

Yes!  It is true.   This is a reminder, you that you only have one life to live on this planet and one body to live in, and your stress level will affect it every single day of your life! If you don’t learn to manage it – you will pay the piper!  (Example:  if you don’t pay for services rendered, it will cost you in the long run.)  Hence, if you don’t pay your mind and body, the service of management of “civilization stresses”, you will pay the piper…. the death of what you want to save!  (Read up on the extended “pay the piper” example, if you so choose) – but personally, I think you should take a breath, now!

“I don’t have time.”

“Can’t fit it into my schedule.”

In a poll taken in 2006, one-third say they are living with extreme stress and nearly half (49 percent) believe that their stress has increased over the past five year period.  Read the year again, it is 2010, and those numbers have risen exponentially since then.

The rise is obesity and diabetes has only added to the numbers of those with increased stress levels.

The American Psychological Association, which conducted many surveys, revealed stress is taking a toll many people, in all age ranges, and is contributing to health problems, poor relationships and lost productivity at work.

Money and work continue as the leading causes of stress for three quarters of Americans, a dramatic increase over the past few years.  The survey also found that the housing crisis is having an effect on many, with over half of Americans (51 percent) citing rent or mortgage costs as sources of stress this year.

Over half of all Americans report that stress has a negative impact on both their personal and professional lives.  What they may not know is it SERIOUSLY affects health and mind!

So what can you REALLY do?  First of all take a deep and slow breath….remember life can end abruptly without warning….things change without notice.  ENJOY what is before you this moment, and if it isn’t what you want – CHANGE IT!
If you really want to begin, COME BACK TOMORROW for probably your first relaxation on line!   Take another breath and exhale all the negative and impossible thoughts for the night!

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!

When we are under stress the first reaction we have is stop breathing!  Think about it.  We kind of pull in a small breath and tighten up.

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 90-degree angles when you are seated.  Adjust the backrest or use a cushion to support your lower back. Relax and breathe in and out slowly.

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 in and out slowly again.

Neck Roll:  Slowly drop your head to the left and then to the right. Drop to chest. Now 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 your 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 a part as you can.  Hold to count of five 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.  Breathe in and out again, slowly.

Foot Stretch: Point your toes.  Flex your toes towards you.  Do it several time.  Make circles going in one direction and then reverse.  Take a slowly and mindful breath thinking:  “I am giving my intellect a boost, and helping my body to relax.”

As you exhale think:  “All negativity is released with my exhalation.”

Pat yourself on the back for being bright enough to take this time to help manage your stress.   Smile and feel refreshed.

Create a wonderful day and remember…

To enhance your life you simply need to make up your mind to be persistent, pick your highway towards management-whether it is yoga, stress management classes, exercise, or videos, college classes, or other resources on the internet-and get started!

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As Jack LaLanne has said over his seventy plus year in fitness:  “Don’t be a positive talker, be a positive doer!”