Stress Management Magic

You may need to plan on several hours to go through everything, but the relief will be worth it!

All of us deal with having more paperwork than we know what to do with these days. We are afraid to throw anything out, but we don’t have file drawers enough to keep it all

This is a list to help you organize your paperwork, and get rid of excess paperwork you really don’t need to keep. Be sure to remember when you dispose of “stuff”, if you don’t have any way to shed your things, at least make sure names, numbers, etc. are REALLY minced up small or burnt in the fireplace. Identity theft is no small problem to face, so guard yourself and your family.

Here is what you much keep, for at least a good while:

1. Canceled checks that are related to tax deductions or major purchases. If you pull these checks out from the rest each month it will save you lots of time later. Keeping bank statements available to see on line can be a bit of relief – but remember to check your accounts regularly.

You will probably need to print specific tax related checks if you pay someone to do your taxes. Also keep any charitable giving and medical expenses. You can file these in an envelope saying CHECKS for TAXES (include the year).

2. Keep a file with purchase and sale documents, including IRS Form 2119 for every home you’ve owned.

3. Keep a file of capital home improvement costs. Routine repairs don’t count. Only things like new roof, remodeled kitchen, etc.

3. Credit card records – keep for 6 years.

4. Health records are forever.  That is for your benefit.  It can be a safeguard for you to request a copy of your medical records whenever any procedure is done, or when a medical emergency arises.

5. Contracts (even those paid) are to be kept for 7 years past the expiration date.

6. Investments, contributions to IRA’s, and brokerage accountings.

7. A will. (VERY important for your family – even if handwritten and witnessed by three people is better than nothing!).

8. IRS returns. The IRS has three years to examine your return, and six years if there is a substantial under-reported income.

TRUST ME ON THIS ONE – if you have the misfortune to be audited you will need to come up with a TON of paperwork. The IRS can audit you for more than just one year – several, if they choose to do so.

If someone prepares your income tax statement for you make sure they are savvy with the IRS and current laws. If you are fined for errors (whether your errors or the bookkeeper) you can pay huge fines, compounded, and increased on a daily basis

1. Deeds and records of ownership. You should keep documents as to the condition of your home and a written inventory of goods in it.

2. Birth, marriage and death certificates. You should also keep passports, even old ones, and social security cards.

3. Stock and bond certificates

4. Make a list of all insurance policies and agents.

5. Adoption papers, divorce decrees and child custody agreements.

Even if you don’t have a lock box to keep them in, make copies of these items and store them separately in case you need them.

YEAH! Now we are down to the toss out stuff!

1. Expired insurance policies.

2. Non-tax related checks (but they have to be more than three years old:(.

3. Records for items you no longer own. (Cars, boats, etc.)

4. Pay stubs going back more than two years.

Have fun and get to shredding and trashing all the useless garbage!

When stress is not managed well, you are headed to a potentially parlous journey of poor physical health, and possibly deadly diseases.  The risk you take by ignoring your symptoms of stress and the feeling of being overwhelmed by it, is life threatening.

Without a doubt mental stress unmanaged affects your physical health.

The body is all one thing, a coherent whole, with many different systems and functions.  There is no separation of parts when one is afflicted.

Your thoughts, what goes into the mouth, and how you treat your body all have an effect throughout the body.  Just like when something happens to one member of the family, it affects all the rest of the family, some more than others, but everyone is affected.

It is the same with our bodies.  If there is a tight muscle in the hip for instance, from a corresponding weakness on the opposite side, then that hip is favored because of the tension restricting its motion.  That puts a different strain on the foot, and with the foot in a different position; there will be a strain on other sets of muscles.  This is going to change the body’s general posture, affecting the positions of the internal organs. That, in turn, restricts the nutrition to the organs and changes the excretions and hormonal functions.

The chemical/psychological balance of the person is changed and this affects the individual cells in the body.  As the body and mind are affected, the person will think and feel differently, so he is going to assume still a different posture.  Then there is one more tight area, one more tension, one more cycle.  Everything we do affects all the rest of the body.

Humans are structural, chemical, psychological and spiritual beings.  The primary structure and the natural chemistry work together to influence the psychological, and vice versa.

A problem may exist in any part of an area, and disturbances that arise in other systems may represent the body’s efforts to compensate for the troubled system

To put our body in true balance, we must take into account all aspects of health – structural, mental and nutritional – as well as need for exercise and rest.

You only have one place to live – YOUR BODY.  Your body houses your intellect and your spirit, and will serve you well for many years if you take the time to learn to manage your stress.

Start today for this moment and for a better tomorrow.

Take a breath slowly in through the nose.  As you exhale let the carbon dioxide out slowly.

As you inhale again know you are providing for your LIFE.

As you exhale, picture negative thoughts flying out with your exhalation.

Take care of yourself and you take care of your family and friends.  How much will the works you do count if you find yourself mentally and physically sick from allowing unresolved stress to take control of you?

It’s a choice.

Stop here now! Take two minutes to refresh and regenerate these vital areas simultaneously.

If you have been here before, it is time right now to start mindful breathing.  If you haven’t, the following paragraph explains the breathing.

When we are tired or burdened with various elements of stressors, most people begin shallow breathing.  No one knows why, but stress causes this reaction.  It is the worst thing you can do for your mind and body.

When you slow your breathing two things happen: the brain doesn’t receive the needed oxygen to think optimally, and the body begins to tense up from the lack of oxygen and the already foreboding stress.  This is why our first line of defense again ANY mental or physical “challenge” is to think about our breathing.

Try it.  Inhale slowly through the mouth, think: “I breathe in new energy and finer intellect”.  As you exhale think:  “I am releasing all the negativity from within and will let it fly into oblivion.”

Eyes

The natural way to massage your eyes is to blink your eyes.  The eyes use eight times the nerve energy as any organ in the body.  We use our eyes constantly without much care.

Blink your eyes quickly ten times.  Open your eyes widely.  Look up.  Look down.  Look to the right – then left.  Blink your eyes again ten times.  Rub your fingertips together until they warm then close your eyes and gently place them on the lids for a moment.

If you are in your forties or older, it is great to carry a natural lubricant for the eyes and use it several times a day.  Viscine and “get the red out” products dry the eyes severely if used often.

Neck

This information is not new, but it is pertinent, so worth  a review. It is helpful to learn how to relax and lengthen, and decompress your neck as you become familiar with your own body.  Because of the structure of our chairs, the positions we sit in, the kind of pillow we use, the weight of our own heads, and the stress we maintain, our necks compress little by little.  This can cause horrible neck and headaches, and can cause your shoulders to further tighten up.

Here is a simple exercise to prepare you for keeping your shoulders down and your neck relaxed.  Hold an object weighing one or two pounds in each hand if you are at your desk you can bring one pound weights to use or find a substitute (such as a heavy tape dispenser-be creative).

Let the weight of the objects pull shoulder blades down.  Make sure that you keep the breastbone lifting up so that the tops of the shoulders don’t pull down and forward, collapsing the chest.

Now set the objects down and see if you can find the muscles you need to pull your shoulder blades down just as the weights did.

These muscles are called the lower trapeziums.  They attach to the vertebrae of the midback, and insert on the inner border of the shoulder blades.  They are antagonist muscles to the upper trapeziums. In other words, they are very important posture muscles, helping support the spine in the midback.  When the lower traps are too weak to counteract the pull of the stronger and tighter upper traps, the scapulae will tend to ride up, compressing your neck.

As a second exercise, sit up straight.  Press your pelvis to the back of the chair.  Drop your neck to your right shoulder and use your oxygen while hold the position for a few seconds.  Now drop your neck to the left shoulder and use your oxygen while holding the position.  Return the neck to center.

A few more mindful breaths and you will be better for the two-minute break.  You’ll never feel the benefits if you don’t try it.  You will be glad you did!

Teach your family, your children, your friends and peers.  Feeling good is addictive – and certainly NOT illegal!

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.

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

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

Relax your body and relax your Emotions

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Positive and Negative

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

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

The Mechanics of Stress

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

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

The Effects of Stress

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

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

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

Alcohol or drugs do not help the situation.

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

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

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

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

Here are a few self- care remedies

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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