Stress Management Magic

Well………so to speak!

Our technology-based culture has made many things easier and faster, but it’s taken a toll on the human body.  You may spend you day hunched over a computer, sitting in traffic behind a steering wheel, or crammed into “space” that seems to get smaller and smaller  (such as city streets, the market, theatres, etc).

As a direct result of this cramping of the human body people are loosing the ability to use their bodily core – the combination of shoulders, hip and torso – in a powerful and efficient manner.  Though we are sitting on our gluteus maximus for longer hours, we are not using the muscles as nature intended-propelling the hips forward regularly.

That’s because we sit on the glutes and that causes the muscles opposite to them (hip flexors) to become short and stiff.

All this sitting, rolling of the shoulders forward, and relaxing of the abdominal muscles are playing havoc with our flexibility, our strength and endurance, and YES, our stress level!

You live in your body and when it’s not being used correctly, even your intellect suffers.  So let’s do a tiny bit, right now, to activate your body and begin to feel better (and definitely less stressed out!)

First take a deep breath in through the nose quite slowly.  Hold a second or two.  Exhale through the mouth, from the bottom of the abdominal area and out.  Do this several times.

Take a moment and squeeze your left butt cheek.  Let it relax. Now squeeze your right cheek.  Let it relax.   Congrats!  That is how to activate your glutes.  You can do this throughout the day.  It’s a secret way to work those muscles

If you learn to activate and fire your glutes, constantly, you will be on your way to mobility, and body stability.

Take a few more breaths and consciously hold your abs in, straighten and drop your shoulders.  Now roll the shoulders in circles going towards your back (ten times).  Reverse.

Stand up and clasp your hands and stretch to the sky.  “Shake” hands as you bring them down.  Stretch any way it feels good, and walk around somewhere for a minute or two-down the hall and back?  Whatever you can squeeze in at the moment.

You will help your body to function optimally, and begin to manage your stress by activating your circulation and helping your body to relax.  You are in charge of you!

Create a wonderful day!

Are you devastated?  Distraught?  Feeling like you can’t go on anymore?

YES YOU CAN!

It is built into human nature to survive.  The majority of human beings (without alcohol and drugs being involved) are able to recover from almost anything!  If you think not, think again.  Just ask a Marine who has lost his limbs and has to start all over again or perhaps a young woman who finds herself a widow, or a mother who has been physically and/or verbally abused.  These are REAL scenarios.  RECOVERY is possible and will be faster than you think if you begin now.

You are NOT ALONE! The total numbers of U.S. divorces (excluding non-counting states) reported in the year 2000 was a staggering nine hundred and fifty seven thousand, two hundred and twenty for that year alone.  This statistic was ten years ago.  Statistics haven’t gotten better!

This figure didn’t include broken love affairs, broken friendships, or unreported instances of “some kind” of break-up.

Every human on this planet earth has felt emotions of despair at one time or another.  We all suffer LOSS.

You can start today by learning to use your oxygen.  (See yesterday’s post).  This is the first step.

Whether you have stopped loving someone, the love has changed, or you have lost someone to the final chapter of this life, you can recover.

There will be tears, and a flood of other emotions initially.  This is the way human beings are built.  If there is no sadness, and only rage and hatred, you have the opportunity now to begin again too.  (Start with the breathing technique in the last post.) When you feel rage you actually begin to breathe in a shallow manner and you need more oxygen for your brain to calm down!  More oxygen is necessary to think intelligently.

Remember:  What has happened is a done deal.  IF you have had this kind of loss the best thing you can do is move forward.

Acceptance.  Acceptance is primary.  What was then, is now changed.  This is life.  Life is a series of changes.

No one is telling you to not be sad, or feel insecure, or not to have regrets.  These things all seem to be a part of “pre-recovery”.  But don’t spend the next year of your life mourning.

It does not change things.

You can’t go back to “the good old days”.  They are the past.

Your goal now is to move forward, allow yourself a limited amount of time to mourn your loss – and if you were instrumental in making the changes then RECALL what prompted you to do so.  You must have been good reasons. Sometimes our emotions get in the way of our intellect and blur our memory of the “why” of things. Remember what prompted your actions.

This is not a post to sound cold and harsh.  It is a reality check.

The reality of the loss of any relationship or another human is deeply felt – but there must be a limit.  You will go forward.

Diversion is great therapy.  Join a stress management group; take yoga, or seek friendships through church or work.

“Busy hands are happy hands” makes sense.  If you stay busy you won’t have so much time to dwell on the past.  Volunteer; get together with family or old friends.

Lastly – quit dissecting what happened.  Men are much better at dropping a subject than women.  When it’s done for men it’s usually done.  Women like to go over and over it again, and truthfully, that is not a healthy way to recover.

Take a breath.  Say a prayer.  Life goes on and it can move oftentimes to many more wonderful times in the future; times you never imagined.   It’s up to you now.  Take a breath and start your life over.  Be rid of the negativity and start with a positive thought:  “I am healing!”

These flowers are for you!  Know in your heart – someone you don’t know – REALLY CARES!

California Poppy

Take a breath and enjoy these moments of your life!  When you are lonely or bored it is the perfect time to find a place to lay down, put on some gentle music (without words),  and begin to practice your breathing.

Inhale through the nose slowly and think:  “This is the breath of life.  It will make me feel better.”

As you exhale through the mouth think: “Everything changes and I exhale my negative thoughts to make room for better ones.”

Repeat this slow and mindful breathing and you will begin to relax.  It is the way this wonderful oxygen machine works.  Let

the negative feelings leave you with each exhalation.  With each inhalation breathe in hope and positive thoughts.

Change your mind and you change your life!  Love and blessings to you.

Do you remember the last time you laughed out loud?

Laughter is a powerful antidote to aid in the management of stress, pain, and conflict.

There is nothing that works faster, or can lighten your burden better than laughter.  It is one of the most powerful tools you have to support your emotional health, and your daily mood.

Physical benefits

A hearty laugh relaxes the entire body, relieving physical tension and stress, and it leaves your muscles relaxed for almost an hour after.

Laughter releases endorphins, the body’s natural feel-good chemicals.  These endorphins promote a sense of wellbeing, and can even help to relieve pain.

Your resistance to disease will increase as you incorporate into your life.  It decreases stress hormones and actually increases immune cells and infection-fighting antibodies.

Laughter even protects the heart!  It actually improves the function of blood vessels and increases blood flow, which can help protect you against a heart attack and cardiovascular problems.

Humor is really infectious.  When you hear the sound of roaring laughter, even if you are not aware of the scenario, you will most certainly smile!  The domino effect of laughter triggering laughter triggers those physical changes in the body.

Remember hearing a child laugh wildly as he or she is being tickled….just the sound makes anyone within hearing distance enjoy their day just a little more.

When laughter is shared it always increases happiness.  It binds people together is a shared joy.   Laughter simply makes you feel good, and the feeling stays with you long after the sound subsides.

Laughter helps you keep a positive and optimistic outlook.  It is rather a “mini-vacation” from sadness and pain, and even in very difficult times, laughter can surely help in making you feel better.  It stimulates the brain and makes you ready for more fun and relaxation.  It stays in the memory and can cause you to smile hours afterwards.

Benefits for optimum mental health

You simply CANNOT feel angry, sad, or anxious when you are honestly laughing.  Not the kind of “laughter” you may feel required to do when you are trying to be courteous or join the group.  The kind of laughter that comes from your heart is irreplaceable.

You will reduce stress and increase your energy because you are more relaxed.  Humor allows you to shift your perspective to see situations in a more realistic way, a less threatening light.  This type perspective creates psychological distance, which can help you avoid feeling overwhelmed about the circumstances.

Laughter is innate and it is your right.  Though often you may feel there is nothing to laugh about, you can always find humor in life – if you just try!  The absurdity of stoic behavior abounds in life.  If you focus and allow yourself to picture things in a different way, you will really find there is so much to laugh about; you will want to weave laughter into every day of your life once you feel it’s benefits!

Read a joke book.  Go to a comedy club.  Rent a movie.  Get together with friends.  Start laughing today!  Practice a positive attitude change through the use of positive humor.  Begin to see humor all around you in puns, irony and oxymora.

Remember – “cutting” humor is not really funny.  If your words pierce someone’s heart, or if you have to say “Oh, I was just kidding” – it’s probably not humorous, but more in the line of ridicule or words that are harming someone else.  Condition your mind to find positive humor and it will surely help manage your stress.

Did you know that if you choose to listen to music that flows along with the natural heart rate you could relax your mind and lower your stress level.

Music has been used therapeutically for years in mental health settings, but it was discovered only a decade or so ago that it can have dramatic effects in the realm of physically healing persons in intensive care units.

In particular studies at one hospital, observations were made of levels of heart rate, blood pressure and medication needs. There were significant decreases recorded in patient anxiety, heart rates, and blood pressure levels when selected music was played.

Initial observations in the studies prompted the use of music in surgery, pre-op, recovery and other areas in the hospital.  One of the most dramatic results of the use of music in the surgical areas was a fifty percent reduction in the need for anesthetics.

Currently over one hundred hospitals and research centers use music as a therapeutic way to relax, and as a way to enhance the patient’s ability to relax.

Pain sufferers have been found to benefit from musical listening not only for relaxation, but an adjunct for mental imagery development.  The emotional power of music has long been recognized.  It is the real power of these emotions that is of recent discovery.

There is a growing field of therapy which ranges from group therapy to individual counseling in which the individuals use music and images to promote healing in an institutional setting.  Still some question the value, but acceptance of its value is spreading.  Anything that can help a patient cope or even thrive in an unfamiliar, and often-impersonal setting, such as a hospital, could be a valuable resource.

Now think about the music that is played while you shop for groceries, or in a department store, or an office.  You’ve heard the different types of music.

Did you know that many grocery stores gear the type music they play to the preferred music of the “average age” shopper?

Think about when you drive up to a stoplight and you hear loud music, usually with a loud base tone, and how it makes you feel.  Example:  rap or hard rock.

Perhaps you’ve been in high intensity aerobics or kick-boxing;

the music is probably “pumped up” with a steady beat to promote that kind of movement.  All music CAN serve a purpose.

For stressful times, CHOOSE to listen to with a calm and light feeling, type of music, perhaps, with no lyrics.  You won’t be forced to listen to someone else’s thoughts, but find yourself listening to yourself.

The rhythm will begin to slow your heart rate and lower your blood pressure.  Even while driving in traffic, if the selection of your music is calming to your heart and mind, it will calm your demeanor.

Try it and you will find after changing the habit of playing high-energy music, you will begin to feel relaxation coming on as the music plays.   Music can be a thoroughly pleasurable aid to managing your stress.

What can you do about it?

If you think H1NI is a potential pandemic, then about Herpes. One in four Americans lives with the herpes virus.Herpes is for life. There is no cure.  It can be overwhelming.

The psychological cost can be staggering.  Many people feel that they “brought it on themselves.”  This self-blame can cause depression, which many times, is a side effect of the disease anyway.  It can cause low self-esteem and so many other intense emotions, which in turn create a great deal of stress.

This STD (sexually transmitted disease) happens – remember, to one in four Americans.  You are not alone.

One of the problems manifested with having herpes is that the majority of people don’t realize how common it is now-over fifty million people in America alone.

The virus can remain dormant for years.   Many people aren’t even aware they have it until they pass it on to someone else.

Another fact that may surprise you is that 70-80% of people have Oral Herpes.  This can, by the way, be passed to the genitals during oral sex.  Sadly, a baby or young child can receive a kiss from an adult who carries Oral Herpes virus.

Herpes is forever.  This is sobering and true.   The virus stays in the nerve cells beside the spinal cord at the base of the pelvis for life.  These facts alone can cause terrible stress.

Now,  to what you need to do.  When you have an outbreak, please abstain from sexual activity.  Even if you don’t have any blisters, you could be shedding virus that is contagious.

Another truth about the virus is that even if you are very careful, nothing short of total abstinence from skin to skin contact will prevent the possible spread of the virus.

With all this information it is no wonder the Herpes virus causes staggering stress amongst the population.  There is also a form called neonatal herpes – herpes passed on to a newborn child.  This is a “cause” that has had too little attention!

It is itchy, painful, leaves hardened crusty spots, and it worsens with age.  Staggering facts – but facts you CAN and MUST deal with in order to be in charge of your stress management.  You can do it!

The first step is to accept it.  You have it.  Now you have to begin to manage it in your daily living.  Take a breath.  Slow down a bit. Many people find when they activate stress management techniques, the breakouts are less frequent.

Ultimately, if you feel you can’t handle the stress alone (and many people simply can’t) – find a support group.  Friends, family, or social support groups can be very helpful.  Sharing with others gives mutual understanding, love, validation and most importantly, hope.

IMPORTANT

Having a form of the virus myself (shingles), I spoke to my pharmacist yesterday only to find the reason I could not get generic Valtrex was because there is some glitch in the manufacturing of some of the ingredients. He told me he has no idea when generic will be available, and other non-generic medications are very expensive.

He did give me a couple of alternatives though!  A wise and experienced man, I do heed his words.  IF you find you can’t get the generic equal then here are two alternative moves.  THIS IS NOT A GUARANTEE…. but this pharmacist, who has been in the profession over thirty years, said he has had enough feedback to know sometimes these work magnificently.  There has to be alternatives in these tough economic times, and here they are:

1.  This works particularly well if this is your first outbreak.  Tagamet 200 mg. liquid.  3 Tablespoons – 3 times a day.  Two

tablespoons at bedtime.

Interactions with this drug may occur with the following:

• amoxicillin (Augmentin)
• anti-depressants (Elavil)
• anti-diabetic drugs (Micronase, Glucotrol)
• aspirin
• benzodiazepine tranquilizers (Valium, Xanax, Librium)
• beta-blockers (Inderal, Lopressor)
• blood thinners (Coumadin)
• calcium-blockers (Cardizem, Calan, Procardia)
• carbamazepine (Tegretol)
• chemotherapy drugs – some
• chlorpromazine (Thorazine)
• cisapride (Propulsid)
• clozapine (Clozaril)
• cyclosporine (Sandimmune, Neoral)
• digoxin (Lanoxin)
• fluconazole (Diflucan)
• ketoconazole (Nizoral)
• medication for irregular heartbeat (Cordarone, Tonocard, Quindex, Procanbid)
• metoclopramide (Reglan)
• metronidazole (Flagyl)
• narcotic (Demerol, morphine)
• nicotine ( Nicoderm, Nicorette)
• paroxetine (Paxil)
• pentoxifylline (Trental)
• phenytoin (Dilantin)
• quinidine (Quinidex, Quinaglute)
• sucralfate (Carafate)
• theophylline (Theo-Dur)

THERE IS NO GUARANTEE HERE, but if your prescription cannot be filled, then it is worth the effort to at least give it a try.It is very reasonable.

2. Three tablespoons of coconut oil a day.  Now this is not very palatable so you can also cook with it.

AGAIN – NO Guarantees here.

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Management of your stress can be your best friend if you have Herpes or Shingles.  Often a breakout will occur during more stressful times.

Learn to breathe, take specific stress management courses, join a support group, or join a yoga class. SLOW DOWN!  You can only do so much in one day, so no matter how you would like to control things, no matter how busy your schedule is, use your INTELLECT.  When you are overwhelmed, take a breath, take a walk, take a class, hug someone, pet your dog, divert your attrntion from the problem and take a time out!  It’s your life, and with this particular disease, YOU REALLY NEED TO TAKE CARE OF YOU!

Bathes are not strictly for women.  They are for all of us.  People of all ages spend money and time going some place to swim, or sit in a hot Jacuzzi.  Water is one of our most underrated and underappreciated gifts.  You bathtub is perfect for a light workout, water therapy and RELAXATION.

It’s cost effective and readily available without a reservation!

You will need these things for your productive, healing and peaceful bathing time:

1.  Music.  You must have music.  Make sure you are “electrically” safe, or not hooked to any electricity at all is preferable.  Use your Ipod, portable headset and player, a radio, or whatever you have, and make sure your music flows with your natural heart rate.  It should feel gentle and soulful. Music that is simpatico with your heart rate will enhance your relaxation.

2.  A candle, or a few candles, safely placed in areas to enhance the ambiance.  If you don’t have candles then simply try to make the lighting in the room soft for your eyes.

3.  Find a fragrance to capture within the room.  Try flowers, incense, and a splash of your favorite perfume or cologne to reward your sense of smell.

4.  You need a small cervical pillow with a waterproof cover – or simply a large towel rolled to place at your neck for comfort and support.

5.  Bubble bath, oil or whatever will nourish your skin.  Your skin will cover you all your life.  Keep it supple.

6.  A body sponge, pumice stone and / or wash rag.

7.  Epsom salts to add to your bath water for helping muscles and ligaments.

Set the scene while you run a hot bath.  Grab two soft towels and plan on twenty or thirty minutes alone.  Make a “do not disturb sign”.  Make your bath a reward in the comfort of your own home.  Only you and your family should have bathtub privileges.  Let the guests use a shower.

Now you are ready for this “stress management magic to begin

1.  Step into the tub (after it’s clean, of course), and when you first start drawing the hot water for your bath.  As the water fills the tub, sit down and paddle your arms side to side so the temperature stays even throughout the tub.

2.  When the tub is filled (I personally love a bubble bath), lean back on the towel or pillows and begin these easy stretches and movements.  Lift one leg slightly, and rotate you ankles in both directions.  Point and flex toes and then flex them, pressing them towards your chest.  Lightly massage the leg and foot and then alternate to opposite sight.  Repeat the movements.  As you are doing these things slowly breathe in and out.  Make the breaths deep and long, and relaxed.

3.  With hands in the water clench your fists.  Open the fingers wide and stretch them as far as you can.   Wiggle the fingers. Pull the water through your fingers.  Visualize how light the water is and yet how powerful.  You too can be “light in thoughts” yet powerful…if you manage your stress effectively.

4.  Remove the pillow and gently place your neck on the highest point of the tub itself.  If you need to, slide down in the water a bit.  Slowly, with mindful breathing, rotate the head from side to side.  Do it several times.

Next, press your chin towards your chest.  Hold it for a few moments and release.  As you do this note the stretch for your spine. Youth depends greatly on the suppleness of the spine.

When you decide to finish the bath, use warm water to rinse, splashing it first of the face and then the body.  It will be stimulating for your circulation and finish the cleansing part of the bath.  (Of course you have already soaped down and washed this body you live in!)

Be creative in the water and enjoy the healing properties and the time you have to simply concentrate on YOUR BATH!

We’ve all been there!

Life gets harder in the long run.  This statement is not meant to discourage you.  It is simply a fact, another stress that must be met head-on.  That doesn’t mean you can’t meet the challenge.  You were born with an instinct to survive, and along this journey in life there are times that are so spectacular that the “down time” can be met with the knowledge you will be stronger and wiser as years increase.

Part of the reason that life gets harder is because our bodies age, and with aging comes some problems that we just can’t avoid.  Some can be avoided with proper nutrition and exercise, but some changes must simply be accepted.

You are encouraged to continue to learn stress management and seek good mental and physical health.  No one in the years past age fifty can promenade “back” to the good old days.  Even those of you in your thirties won’t be able to turn back the clock.  Your age is a done deal, so acceptance is imperative, and your true beauty is honestly reflected in your heart and mind.

When your reality seems more like “bleak than bling”, keep these thoughts in mind.

1.  You are not alone.  Every single human being faces these same problems -aging and sometimes trying to find a reason to live.

2.  If you are aging, you aren’t dead.  If you aren’t dead then there is a reason to live; you just may not recognize it at the moment!   Take time to counsel with others. There is help available, and no one will judge you. We’ve all needed help at one time or another.  Just getting your feelings out in the open and sharing with someone will help.

3.   Part of the reason you may feel that life just isn’t worth it, is the fact these are difficult times, and are often compounded by personal traumas.  Try to sit back and change your perspective of the scenario that is your biggest stumbling block. .  Sometimes we are so emotionally charged we neglect to focus clearly on options.

4.  Enter the world of volunteering your time.  Why? Because you will divert your own attention to something worthwhile and in the process you may find many reasons to live.

5.  Remember the one thing you can count on is CHANGE.  Whatever the problem is – everything can change in the blink of an eye. What seems an insurmountable problem at this moment may be handled in the next moment.

6.  Because you are overwhelmed by stress you have probably begun shallow breathing.  Your body needs oxygen.  Concentrate on deep breathing and getting what you need to supply your body and mind optimally.

7.  If you are using alcohol to “relax”, keep in mind it is a stimulant.  After the rush and purported relaxation there will be the letdown.  The chemical reaction is always the same.  Don’t be deceived.

8. Pray.  It can’t hurt, and even if you don’t believe, you will mentally be releasing your concerns and thoughts. This action can help and is a positive step towards your healing.

A great thought for those thoroughly challenging times:  LIFE ISN’T ABOUT HOW TO SURVIVE THE STORM…BUT HOW TO DANCE IN THE RAIN!

Does it seem sometimes that stress inducing bad things gang up on you all at once?  You may wonder: “Why me?  Why do all the bad things happen to me!”?

Well they don’t.  We’ve all had pity parties.Many are justified, but they can’t continue you will suffer the consequences.If you make a list of “your bad things” and compare them with someone else’s you are sure to find many people have it worse than you do.  Think about it.

If that thought doesn’t mean much to you because it’s not “you”, then think about this:  you need to rethink what is happening, and respond to it with intellect and calm – for you!.

No matter what happens to you, there is always a different way to see things. The truth is bad things happen to good people.  Every human on this planet has endured at least one crisis, and many people, more than a few of them.

You may not deserve one bad thing to happen to you, but things do happen, and what happens – happens!  The only choice you have is to broaden your perspective, and focus on learning from the incidents, and moving forward.

You may find that years down the road, your life changed for the better because of a specific past trauma.  Your character has been honed and your wisdom too.

If you succumb to today’s trials you’re done!  Even if you haven’t been able to find, to date, the “good” from the past you’ve endured, you will recognize it when it is time.

Don’t give up. Don’t give in!  When something triggers potential negatively charged emotions, take a breath!  If you are new to “the magic”, prior posts tell you how to begin to breathe and manage different stresses in your life.

What you “feel” about circumstances evolve into your life.  The power of thought, when rightly directed, is the key to it all. You will draw all the injury, all the anger, and all the fear to you like a magnet.

Likewise, if you think forgiveness, love, appreciation and hope,

you will draw all the joy and positive thoughts from the world to you.  This will trigger a pattern of blossoming in you.

Negative or positive thoughts, they are probably sparked with the same triggers, simply different interpretations.

Right thought holds the key to every situation. Be regenerated and transformed by your thoughts.  Today is the day.

Choose to create your reality.

The benefits we experience when pets are in close proximity to us are really not recognized fully by most of us.  There is a powerful human-animal connection that is only now being fully recognized.

There have been many workshops held on the benefits of owning pets.  There were just a few scientific papers available on the subject a few years ago, though snow studies have revealed that pets boost survival rates for coronary care unit patients. That was an eye-opening finding.

People have known the healing effect for centuries, but recently new data on the role of chemistry in the relationship has been revealed.

When a person interacts with a pet, the central nervous system releases several hormones that cause feelings of pleasure.  One hormone in particular, oxytocin, seems to play a major role in reinforcing this bond.

The hormone creates a sense of warmth, nurturing and calm.  Simply petting dogs releases the same chemical in both humans and the animals!  Researchers know this with certainty, but are not clear as to how two species can produce feelings of peace, closeness and contentment in each other.

What is clear is the fact that this bonding is very helpful in managing stress of almost any kind.

Animals (particularly dogs) give unconditional love.  It doesn’t matter if the owner yells, or is unkempt, or even doesn’t offer the best care to the animal.  All the animal wants is love and approval by their owner.  They accept their owners and companions without qualification.  An animal’s acceptance

is nonjudgmental and forgiving. They don’t play psychological games people sometimes play.  They accept you the way you are.

Pet ownership particularly helps children to learn to read body language.  The experiences children have with their pets later develop into relationships with people, and actually helps develop more empathy for others.

Children who are fortunate to have a pet learn nurturing skills, and the responsibilities that come with it. They also have in store for them lots of fun to share with a new pet.

Over eons it is well established that touch is very important for the nourishment for our spirits and minds.  Sometimes people who have been neglected find it difficult to accept touch from other humans.  The relationship with animals, simply the act of petting a dog, can create feelings of security and warmth; feelings of love without demands humans often desire.

In cases like these, having an animal to hold, hug, and touch can make a world of difference to people who would otherwise have no positive, appropriate physical contact.

Astounding cases of pet heroism and loving acts prove that the interaction between pets and humans, even just passing contacts, are healing and worthy of categorizing as important relationships in the management of stress.

Find ot for yourself and consider, if you don’t own a pet, possibly adopting one for yourself and your family.  More fun and less expensive than therapy, pet ownership can truly be a healing factor in your life.