Stress Management Magic

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!

Stress “Unmanaged” Will cause violence in a staggering number of people. It is almost inevitable!

Whether we choose to believe it or not, stress unmanaged will ultimately cause violence in many people.  Domestic violence, abuse towards children, intimate partners, (regardless of gender) and the elderly is on the rise.

Stress unmanaged can change of the body chemistry and can do can do infinite damage to credible brain function management. Anger causes words to cut to the heart, and actions to damage the recipient for his or her entire life in many circumstances.

Don’t be fooled.  Don’t be naïve.

There is a boiling point for water and for human emotions.  Whether the water stays in the pot or boils over, ultimately that, which is in the circumference of the pot, can be damaged or ruined entirely. .

Such is it with human behavior. Consequences of unmanaged stresses inflict suffering and can be life threatening.

Family conflicts are usually the result of stresses created in dysfunctional families.  Low levels of family conflict are warning signs for families that they are at risk of much greater abuse.  Any family member may intentionally or unintentionally contribute to the escalation of violence.

Stress is often created by feelings of hopelessness and or helplessness.  Other things that add to that could be excessive work hours, financial strain, and alcohol or drug abuse.

Personality disorders and/or early traumatic life experiences often predispose people to use violence in their own family relationships as adults.

Arguments created by stress can escalate.  Spontaneous arguments can lead to threats or actual physical assaults…without specific patterns, but they almost invariably escalate to more serious and injurious physical assaults.

We like to think “things” will resolve, or time will pass to “make it better”. For those individuals with particular personality traits or particular body chemistry, the danger lurks in close proximity to all who are near.

If YOU or someone near you is within the perimeters of this description, do something! Whether it be finding counsel (and if it is for YOU – please – do it now!) or just talking with family to consider action.

SOMETHING NEEDS TO BE DONE IMMEDIATELY>not just for the individual, but also for all who may tread in the same path, either by coincidence, or choice.

It YOU one of the people referred to in the paragraphs above, PLEASE take a slow breathe now in though the nose.  Now exhale slowly through the mouth.  Please do it again several times.

The added oxygen will calm you and help you to think more rationally, and remember, you have already taken the first step towards helping yourself by searching the Internet!  Don’t give up.  Don’t give in.  Connect with someone – perhaps a local group that deals with anger management.  Take time for yourself – you can’t afford not to do so!

If you are totally overwhelmed and need help and don’t know who to turn to you can email:  mo@jett.net.You are not alone.

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.

When was the last time you actually thought about the breathing process?  Have you ever?

For many of you this will be reviewing material that warrants a regular review.  For some this will be NEW and IMPORTANT information that can really help your stress level when activated.

Isn’t it amazing that this involuntary process of breathing, one that gives us a FREE commodity, one we take for granted, can be refined and used to radically improve the quality of every moment of our human lives.

By cultivating your ability to improve the quality of your oxygen you’ll actually see these things happening to the body.  Your level of energy will increase, the quality of sleep will improve, and your muscles, tendons and ligaments, in times of stress, will relax easier.

You can create morphine like painkillers from within you.  You can lower your blood pressure, slow your heart rate, control the flow of hydrochloric acid and adrenalin, and even create endorphins that are similar to an opiate like high.  “Get high” naturally.  Additionally, beta-endorphins also kick in when you walk or exercise, because of premium breathing.  Do something that is good for your body.

You may think it’s too simple and ask why isn’t there more promotion of the benefits of using oxygen optimally.  Simply, as yet, the “prescription” of oxygen for you hasn’t been necessary (with exceptions such as inhalants for asthmatics or COPD patients).  No one can market the oxygen you can freely use.  No one profits from breathing the air all around you, EXCEPT YOU. You don’t have to ask permission to obtain the healing powers of this wonderful gift for your oxygen machine.

The idea is that mindful breathing techniques will get enough oxygen to all the hidden and infinite areas of the only place you have to live – your body.

What else can you expect when you tend to your oxygen garden?  Your breathing will become easier, because the muscles in your chest will be stronger.  Your air will flow in and out more rapidly and with less effort.

The tiring work you do will be easier as the more mindful oxygen you take in, the more energy you produce.  You oxygen will distribute rapidly from your lungs to your heart and to all parts of your body.

Your heart will beat strong and will pump more blood with each stroke.  Even when you are working your hardest, you heart will pump blood at a lower rate than if you were “de-conditioned”.

You will increase the number and size of the blood vessels that transport blood to your body tissue, thus enriching that tissue and increasing circulation.

Cultivating this oxygen will pay off not only with better health for your body, but the quality of your oxygen intake is the basis of dynamic and creative intellectual activity.  Intelligence and skill function will always peak with increased intake of oxygen.  Your brain actually requires fifty percent more oxygen than the rest of the body to think optimally.

This is the physiology of your body.  If you work on getting in the habit of breathing deeply and exhaling fully, all these things will automatically happen.  How cool is that!

Think about your oxygen and take in a few mindful plugs of right now, exhaling fully and deeply. It’s  a wonderful thing to do for your life!

How do you quell anger, find peace, forgiveness, and reconciliation?

There will be times in your life when you feel you someone has treated you unfairly.  Whether your feelings are legitimate or not, whether you are to blame or not, they are still feelings that procreate stress, and they need to be managed effectively.

Though you cannot control every circumstance in your life, or the behavior of others, you can choose your perception of the scenario, and your response in every situation.

Your perceptions can either pull you down or lift you higher. They can either serve you or limit you.  The choice is yours.

First step to empowerment: always, the mindful use of your oxygen.  This cannot be mentioned too many times, as your oxygen intake and exhalations will begin the mental and physical changes that welcome higher intellect and a more relaxed state.

When a challenge faces you, remember that if your thoughts harbor fear or thoughts of limitation, you will confront the situation differently.  You need to courageously decide to look at things differently.

You need to remind yourself that from within you are qualities and resources of strength and courage that you may not have called on before.  Claim your power to choose how you show up in life.

Any anger or unforgiving feelings that you keep within will ultimately hurt you – not the offender.  It takes practice to release harmful habits.  Anger withheld takes a toll on your physical and mental wellbeing.  Find a way to replace anger with eagerness to find a resolution to the problem.

Want to be a “real man” (or woman)?  Forgive.  Forgiving allows you to mend.  It is courageous, and a move that can be one of the first steps to adopt new life-enhancing your habits and your thoughts.

Don’t let circumstances and the actions of others stand in the way of your growth.  Don’t let others actions dictate how you will respond.  There is nothing as surprising to an adversary as discovering his or her target is someone who is forgiving and offers a peaceful response.

Rather than being controlled by “out of control emotions”, your intellect will guide you calmly in finding answers if you choose, and activate, a positive perception of  “challenges” that come into your life.

Don’t dwell on the negative.  What has happened is in the past…even if it was only moments ago.  Begin anew and choose your life.

Take a breath in through the nose, and think,  “I am calm and will react affirming my intellect.”

Exhale and think:  “I release anger, tension, and negative thoughts to make room for positive ones.”

Create your life.

Learn the Secrets of Resilience: Here and Now

These are tough times.  With job losses (which includes financial stress as well), foreclosures, the threat of a health pandemic, and war, it is not surprising that stress is mounting.

Life can be tough and challenging.   Even in times that feel calmer and more secure, there will always be the need to manage stress.  Remember, stress can be positive too, such as preparations for a wedding or new baby. Learning to be resilient can be a lifesaver!

Resiliency varies from person to person, and has a genetic component.  Recent studies show that certain genes may protect your emotional back draft of trauma.

This is important to keep in mind: Almost any “behavior” can be learned.  Research has shown that resilient people share common qualities. They are ones that you can  cultivate; learn to manage, and ultimately to help master any crisis.

Right now, please take a slow and deep breath in through your nose.  This is your life.  Think as you breathe in.  I can meet any challenge, and rise above it.

Exhale slowly and as you release the carbon dioxide, release any negative fears.  Release the frame around your life that says, “I can’t handle this.” Make room for new oxygen and new thoughts.

Negative thinking is just a bad habit. Experts agree that changing habits will be easier for some than others, but everyone has the potential ability to do it. You must change your mindset.

When you catch yourself thinking negatively challenge your thinking to put a positive spin on what you are experiencing.  Be patient with yourself.  Changing habits requires dedication, and the belief you can do so.

Join an online support group, or find a local group to stay connected.  You are not alone.  Encouraging others will return to you in encouragement.

People who are resilient realize focusing on things that are out of their control is a waste of time and energy.  Whining or complaining doesn’t help, but refocusing time and energy to something with a better outlook will help.

Keep in mind a good diet and regular physical activities are crucial buffers against stress.  Exercise actually helps repair neurons in the brain areas that are particularly susceptible to stress!

In a nutshell:

1.  When facing mountains that are insurmountable, use your oxygen as often as possible to relax, release negative thoughts, and regenerate the body.

2.  Change the habit of negative thinking.  Watch your words.  Your brain reacts to your thoughts.

3.  Find a support group – or family and friends – to share ideas and work as a team.

4.  Look for a silver lining.  Spend your thoughts wisely.

5.  Keep a sense of humor.  You can find humor in many circumstances if you look.

6. Resilient people convert misfortune into education.  They gain strength from adversity.

If you are experiencing any of these symptoms it is time you take charge of your life, and begin to REALLY learn to manage your stress.

Sudden weight loss or weight gain

Tired but can’t sleep, excessive fatigue

Speech difficulties, impatience

Headaches, repeated colds or flu

Nail biting, teeth grinding

Low or high blood sugar

Low or high blood pressure

High cholesterol or triglycerides

Ulcers and gastric disturbances

Chest pains, muscle aches

Lower back, shoulder, neck pain

Menstrual problems, hair loss

Forgetfulness, withdrawal from social life

The consequences of allowing stress to rule your life can be mentally and physically debilitating!

If you have more than two or three of these signs, and honestly feel you simply will not attempt to learn to manage by yourself, consider that it might be time for you to speak to a professional in person.  A counselor, your physician, or a specialist in this fieldt that you can speak with, eye to eye.  You do not want to ignore your symptoms any longer.

If you are willing to give it a go, then begin right now.  First, take a minute or two, and inhale through your nose slowly.  Next exhale through your mouth.  Do this several times and you will be fortifying your brain for new thoughts and optimum intellect.

Here are some tips that will get you started.

1.  Remember a sedentary lifestyle often accompanies and accelerates out of control stress.  Exercise.  Simply walking an extra ten minutes a day will suffice to get started.  Walk in place in front of the television, or standing in front of the computer.  Find a parking space further from the stores you frequent.  Walk the dog and you’ll both be happier.

2.  Quit anticipating the worst.  We have no guarantee of the very next moment and we stall our own progress with fears of impending doom.  Drop negative thinking and a negative vocabulary.  Listen to your own words and make them positive.

3.  Accept the fact, if you are in a stage of your life that feels more stressful than normal, and then start doing something about making changes.  Often the thought of change doesn’t feel as cozy and as safe as the current position you are in, but change is what you need if your stress level is out of control.

4.  Realize there are risks (physically and mentally) if you stay continually stressed out about everything.  Serious risks. Keep in mind, if you feel you’ve hit rock bottom, the only way is up.

5.  Remember to use your oxygen as a secret weapon.  Whenever you feel overwhelmed, let a bell ring in your head and think of it this way: “I will breathe in help to regenerate, relax, and respond better.  I will exhale all those thoughts that are negative and seemingly impossible at the moment.  I can begin life again this very moment.”  Your mind and body will respond and you WILL BE EMPOWERED.  Keep remembering the mind works this way and so does the physiology of the body.

6.  Lighten up on the junk food.  What you put into your body does matter.  The mind and body require nutrition to function properly.  Make sure you drink enough water to keep the system working effectively for you.

The choice is yours and yours alone. You CAN use your intellect to overcome any habitual feelings that fill you with sorrow, or anger, or empty you of any feelings at all.  It takes practice, but the effort will reap the rewards of peace and happiness. .

Again.  The choice is yours, and yours alone.  You can remain miserable and stressed out to the max.  You can infect all those around you or you can WORK at practicing new thoughts and new ways.

Take another breath and get started right now.  There is no time like the present.  Actually there is no time but the present!  Use it wisely.

STOP!  READ THIS BEFORE DOING ANYTHING ELSE

It doesn’t matter if you are buying into the “black Friday” shopping hysteria, preparing for a trip, having company, or just fighting additional traffic in the stores and on the road.  If you are reading this, you must take just three minutes to do this mini-stress management post while reading it. It may save your sanity and save the holiday.

Take a breath right now.  Exhale.  Remember, when under pressure we stop breathing (at least adequately for good thinking).  Our shallow breathing doesn’t provide what we need to kick in optimum thinking for our brain. It furthers tension as muscles and ligaments tighten.

Take another breath, a bit slower, and deeper this time. As you are inhaling, think:  I am pulling in oxygen that will help me relax and regenerate with each breath.

Now exhale slowly through the mouth repeating in your mind:  I exhale all my worries and know I am doing the best I can.

Crying children, burned pie, dust on the coffee tables, financial woes, and short tempered citizens are all potential holiday “breakers”.  Don’t let things get to you.  In the long-term scheme of things, these little irritants won’t play into your life but for a nanosecond.

Breathe and think positively. Teach your brain to create those “cell impressions” from which you can empower yourself simply through your thoughts. Ultimately, if you are consistent, your body physiology will be changed for the good.

Stretch your arms high into the air and wiggle your fingers.  Roll your wrists one way, and now the opposite direction.  Take another deep breath and exhale and release any unforgiving thoughts or hostility.  Clasp your hands and stretch to the heavens.  Now shake your hands as you bring them down.

Put aside any doubt and release any tendency to “make things work out” or to force an outcome. Open your thoughts and your life to the source of all intelligence and let go of worry.

Worry changes nothing for the better. The only thing worry does is increase in increments, and cause more worry, more problems, and affect us physically in a negative manner.

Sit with lower back pressed to the chair and shoulders down and back.  Deep breathe.  You are empowering yourself.  Exhale.  You are making room for more healing oxygen.

Bend your right ear to your right shoulder.  Hold for a moment and breathe.  Now left ear to you left shoulder.  Breathe again slowly.

Spend time on thoughts that are positive and quality and you will draw those things to you. Be mindful of your oxygen intake, and as you exhale send all those negative thoughts into oblivion.

This day is yours – CREATE a beautiful one for yourself and those around you.

THINK before you speak. Take a breath and it will spark your intellect.

Remember words are sharper than any knife and they pierce the heart.

Take THIS opportunity to tell someone you love or appreciate him or her.

Make these moments of value and the worth of your actions will ultimately come back to benefit you!  It always works… The things you think and the way you breathe!

The things that you think, and the quality of your oxygen will ultimately become your life and health.  YOU ARE IN CHARGE OF WHERE YOU GO FROM HERE.

What is past is past. The future is but a “hope for the best”.  The moments you have are now.   Make them of value to you and those around you and create beautiful moments in time.

Don’t Hurry to Death!

Over thirty-three million people will be traveling by car this year for the Thanksgiving holiday. Tradition dictates we cook fabulous meals (which usually means you will spend more money at the grocery store), visit relatives, or have visitors for dinner, and take the time off, whether we can afford to do so or not!

Wow! The REAL thanksgiving will probably happen AFTER the holiday and time off work – if it comes at all!  Here are a few tips to actually help you enjoy what is supposed to be a festive time for family and friends. These are some “stress buster” thoughts to put into action.

Advertisers like to promote the standard “turkey dinner with all the trimmings”.  They like to sell us decorative items and special desserts.

Don’t BUY into the necessity of all they are selling.

Don’t feel obligated to invite people if you cannot financially afford to do so.

The day is meant to express gratitude for our bounty.  If you are healthy, or have a family or even just a place to rest your head at night, be grateful.  So many on this planet don’t have even meager food or belongings.  Keep those thoughts fresh in your mind.

If you are driving to visit, prepare in plenty of time to be relaxed during the drive.  All those last minute details, all the planning, all the hopes of a great time will be dashed if you find yourself in a head on crash because your stress level is out of control!  Take a breath.  Think about that.

Sing.  Take a breath.  Play positive music that makes everyone’s heart beat calmly.  Laugh together. Teach the family to breathe, and take a breath together!  This will help everyone.  It will create a calmer presence and less stress for everyone.

We are not guaranteed more than the moment. Be grateful for time together.

If you are going to share time with family or friends, then certainly, if you are running late, make sure you are considerate enough to call if you feel there is any chance you will not be on time.  The love those people feel for you should forgive the tardiness.

Don’t yell at the children because they are not flying on YOUR time schedule.  They are children.  Try to be flexible and remember what is important.  How great is a memory of someone screaming, “Hurry, we’ll be late for our Thanksgiving visit!”

Create a new “tradition”.  Really make the time festive and restful too.  Present whatever food you have with grandeur and say, “We are having food to eat tonight!  How wonderful is that!”