Stress Management Magic

Opt for Optimism

Research has shown that the majority of illnesses, including backaches, headaches, and even heart disease, can be caused or influenced by our feelings and our stress levels.

When we experience life changes-positive or negative-our bodies need time to recover.  If we have an optimistic attitude, it can help speed recover and may even keep you healthier than someone with negative attitudes.

By learning to look on the “bright side” you can help counteract the negative effects of stress and improve your overall health.

Look on the Bright Side

The classic definition of an optimist is a person who sees a glass as half full, while the pessimist sees it as half empty.

Optimists choose to feel hopeful about how they see a situation.

Optimists are positive thinkers who practice positive “self-talk”. Optimists tell themselves, “I can do it.  I will do it. ”

Surprisingly, optimism, or positive thinking, can help accomplish a surprising number of personal goals.

How to Become an Optimist

Find a role model.  Find someone who seems to make the best of any given situation.  Find out how that person maintains that attitude and copy the behavior!   Get in the habit of responding in a positive manner.  Chances are that this role model, even during difficult times, will get through the circumstance with fewer negative effects.

Practice positive self-talk.  Repetition is the mother of all learning, and the only way to change the habit of constant negativity, is by training yourself.   Tell yourself positive things for a month.  Make that brief commitment and follow through and it can change your life.  Leave out of your vocabulary negative words such as “can’t, won’t, or don’t”.

Practice positive affirmations.  Affirmations are positive, and motivating statements.  Use short “I am” statements:  “I am calm and will respond with intellect.”  “I am changing to become more positive.”  Say the affirmations out loud several times, and then imagine it happening.  You are in the process of creating new brain cells that are based on your positive thoughts and affirmations.

No one is optimistic all the time.  It just isn’t possible.  We are all human.  But anyone can learn how to adopt a more positive, healthier attitude.  When you practice being an optimist, you’ll be on your way to a happier, healthier body, mind and spirit.

Now take a deep inhalation of oxygen and think, “I am in charge of my attitude and the response to any challenge I may encounter.”

CREATE a wonderful day!

“Not only can the brain learn new tricks, but it can also change its structure and function-even in old age.” Sharon Begley (January 2007 Time Magazine).

Scientists are proving that “the ability of mere thought to alter the physical structure and function of our gray matter” is NOT just an idea posed by those who participate in visualizations and meditations.

Mental practice resulted (as seen in a series of tests) in the reorganization of the brain. The scientists also discovered that mental training had the power to change the physical structure of the brain. How cool is that!

Now we know that scientists concur with those of us who participate in mind training for stress management, such as visualizations and meditations, to be used to enhance our lives and reduce our stress level to one that is manageable and not damaging to the body.

At all ages the brain retains the ability to change its structure and function in response to thought and / or experience.

“As you think, so shall you become”, an old proverb, seems more meaningful than some previously realized. We have such great, and unrecognized powers, to help ourselves heal the mind and body.  We can mentally rehearse upcoming events, and actually change our lives through our thoughts.

When you begin to feel that the stress level is unbearable, begin management by exercising your mind. Use your intake of oxygen to enhance your thoughts and help the process.

An example of “thinking” to help manage stress might go something like this:

“Because I care about myself, I choose to eliminate negative thoughts and expectations from my mind. I monitor my words and actions carefully, make sure that what I say and do is positive and caring.”

“I will work with a better attitude, knowing I can achieve much more if I am less worried.  I will take a breath when I feel overwhelmed, and begin to review my thoughts.”

“I will read literature and books that enhance my life and enrich my mind. I will think myself healthier and my brain will help it happen.”

You have much more ability and resources from within to help manage stress than imaginable.  The crux of this is YOU must begin by using your intellect.  Be patient and expect miracles!

Burnout is a term we hear often.  ANYONE can suffer from burnout! It is when you feel seriously stressed and simply believe you may not be able to cope one more minute.

BUT BURNOUT CAN BE AVOIDED.

As with most behaviors, when you learn how to recognize the problem, the causes and symptoms, and ways you can change your environment to reduce stressful situations, you will find you can “manage stress” much more effectively, and probably not burnout at all!

Burnout most often occurs in people who feel that they are overworked and unappreciated.  They become disappointed and sometimes very cynical.  They may also feel guilty and ashamed, and may secretly blame themselves.

Signs a burnout can be near include exhaustion (both mental and physical); hopelessness and helplessness; low self-esteem and low spirit, and perhaps more frequent illness.

Burnout often occurs in professionals that “help”, such as nursing or teaching.  But anyone who feels very pressured, or even bored from work can suffer from burnout.

The first step towards recovery from any stress related concern is to define the problem.  Is the situation itself stressful?  Is the problem just some small matter that triggers these feelings?  Is there something about your situation you can change?

Nurses as an example again, particularly those who care for terminally ill patients, can be prime candidates for burnout.  However, by accepting that the scenario itself is stressful, they can reduce feelings of guilt and resentment.

Make Changes

Changes in both you and your environment can help prevent burnout.  You must let your emotional response take a step back, and let your intellect analyze the situation.  You may have more ability to change your environment than you think. Try to think in positive terms to follow with positive actions.

If a lack of appreciation on the job is damaging your morale, take charge.  Your environment will change as you develop skills to communicate and voice a calm and intelligent opinion about matters to either superiors or your peers. Share your feelings and listen to others.  This is simple and yet can have awe-inspiring results.

When you ignore your needs (both physical and mental) during a period of constant or severe distress, burnout is surely going to be a result.  You must take time to recover and heal from burnout if it strikes.  It can ignite a series of other physical ailments if ignored.

Use and develop skills such as risk-taking, reaching out to friends and family, and talking with others in similar circumstances.

Ask someone your respect to look at your situation and suggest solutions.  Use this change to make burnout a first step toward greater satisfaction.

Above all, before any response, use your oxygen to calm and regenerate you.  Always breathing in slowly, visualize it helping your intellect and your muscles relax.  Then exhale slowly, visualizing all the negativity flying out the fingertips, and making way for positive responses.

Why not practice right now with a few thoughtful breaths.  It will help you right away!  Believe it.  Scientists are now proving “the ability of mere thought to alter the physical structure and function of gray matter.”  It certainly can’t hurt!

Yes it can!

Everyone knows that laughter feels good.  Laughter can make any situation a little more bearable, but did you know it could actually make you healthier?

Children laugh about 400 times a day.  Adults only laugh about 15 times a day, and that’s not the majority of adults.

Many of us get so wrapped up in the serious side of our jobs, whether it be in an office, working outside, or parenting.  The trouble with that is we simply aren’t laughing enough.  When we get so bogged down and serious, our stress levels spiral out of control.  Oftentimes we forget there is really still a lighter side to life.

How often do you let yourself laugh?  How often to you chuckle or really laugh until it hurts?  Not often enough I’d bet!

Laughter is really an all-around health booster.  According to “Science of Laughter” on the Discovery Health Web site, when we laugh, natural killer cells, which destroy tumors and viruses, increase.

Not only that, but Gamma-interferon (a disease-fighting protein, T-cells (important for our immune system) and B-cells

(which make disease -fighting antibodies) increase too!

Blood pressure lowers with laughter, and you breathe more when laughing, thereby increasing oxygen in the blood.  That also encourages healing.

Be aware though, what “some people” call humor is not beneficial.  When jokes and laughter turn into jabs towards others, and yourself, you are no longer reaping the benefit of your laughter, and are in fact increasing pain and putting distance between yourself and others.

Healthy humor is a whole body experience comprised of three key components:

1.  Laughter, the reflexive and contagious physical experience.

2.  Wit, the cognitive experience.

3.  Amusement (or mirth), the feel good emotional experience enhanced when shared with others.

When these three elements are part of your “laughter” experience, you can be absolutely sure your body is benefiting!

Laughter really does lower blood pressure.  Many tests have shown that those who laugh heartily on a regular basis have lower blood pressure than the average person.

Laughter protects our hearts.  Laughter can help prevent heart disease.

The “humor factor” actually changes our biochemical state, similar to what the “flight or fight” syndrome does – only laughter changes are good.  It decreases stress hormones and increases infection-fighting antibodies.  It makes us more attentive, and increases the heart rate and pulse.

Laughter is a great workout for your diaphragm, abdominal, respiratory, facial, leg, and back muscles.  It actually gives us a good workout.  It massages abdominal organs, tones the intestinal functioning, and strengthens muscles that hold abdominal organs in place.  A hearty laugh can burn calories equivalent to several minutes on the rowing machine or an exercise bike.

Humor does improve brain function, which in turn helps relieve stress.  It stimulates both sides of the brain to enhance our intellect and learning.  It eases psychological stress and allows people to retain more information.

When we laugh our ability to connect with others improves.   Humor helps us to replace negative emotions with good feelings.

When humor enters it changes our behavior.  We talk more, make more direct eyes contact with others, our energy increases, and simply put, it makes us feel better!

Look for everyday humor.  There is humor to be found!  There are things constantly around us that can incite humor if we let them.  Honestly, you can find silly things happening around you every day.

Look at children.  They can find humor in anything! Surround yourself with positive people.  Take a humor break and pick up a book of jokes to read.  When you start to feel pressured, pick the book up and read a few jokes.

I remember a time years ago that I went to the beach with friends.  Trying to impress the guys, I attached a long ponytail to my own hair.  I looked hot!

When asked to play volleyball I said, “Of course.”  I had a hundred pins holding the darn thing in.  We played for a few minutes and then my ponytail fell off!

Everyone looked shocked and I simply said “Time out”, and I set it by the sidelines and kept playing.  No one laughed or mentioned it, and the game continued.  I played hard and our team won.

When over, I put the hairpiece in my purse and my friend and I went back to the house.  Once the door was closed we burst into laughter and fell down on the floor and laughed until our sides hurt.  I’m still smiling.

Rather than suffer humiliation or embarrassment, I chose to ignore the stress, and just keep going.  It was the best thing I possibly could have done.

Remember, this is your life!  Don’t forget to have fun.  Enjoy your life.  Take a breath and take heart.  It will work out easier if you remember to laugh!

Smile now.  The good times are closer than you think.

Can Laughing Make You Healthier?

Yes it can!

Everyone knows that laughter feels good.  Laughter can make any situation a little more bearable, but did you know it could actually make you healthier?

Children laugh about 400 times a day.  Adults only laugh about 15 times a day, and that’s not the majority of adults.

Many of us get so wrapped up in the serious side of our jobs, whether it be in an office, working outside, or parenting.  The trouble with that is we simply aren’t laughing enough.  When we get so bogged down and serious, our stress levels spiral out of control.  Oftentimes we forget there is really still a lighter side to life.

How often do you let yourself laugh?  How often to you chuckle or really laugh until it hurts?  Not often enough I’d bet!

Laughter is really an all-around health booster.  According to “Science of Laughter” on the Discovery Health Web site, when we laugh, natural killer cells, which destroy tumors and viruses, increase.

Not only that, but Gamma-interferon (a disease-fighting protein, T-cells (important for our immune system) and B-cells

(which make disease -fighting antibodies) increase too!

Blood pressure lowers with laughter, and you breathe more when laughing, thereby increasing oxygen in the blood.  That also encourages healing.

Be aware though, what “some people” call humor is not beneficial.  When jokes and laughter turn into jabs towards others, and yourself, you are no longer reaping the benefit of your laughter, and are in fact increasing pain and putting distance between yourself and others

Healthy humor is a whole body experience comprised of three key components:

1.  Laughter, the reflexive and contagious physical experience.

2.  Wit, the cognitive experience.

3.  Amusement (or mirth), the feel good emotional experience enhanced when shared with others.

When these three elements are part of your “laughter” experience, you can be absolutely sure your body is benefiting!

Laughter really does lower blood pressure.  Many tests have shown that those who laugh heartily on a regular basis have lower blood pressure than the average person.

Laughter protects our hearts.  Laughter can help prevent heart disease.

The “humor factor” actually changes our biochemical state, similar to what the “flight or fight” syndrome does – only laughter changes are good.  It decreases stress hormones and increases infection-fighting antibodies.  It makes us more attentive, and increases the heart rate and pulse.

Laughter is a great workout for your diaphragm, abdominal, respiratory, facial, leg, and back muscles.  It actually gives us a good workout.  It massages abdominal organs, tones the intestinal functioning, and strengthens muscles that hold abdominal organs in place.  A hearty laugh can burn calories equivalent to several minutes on the rowing machine or an exercise bike.

Humor does improve brain function, which in turn helps relieve stress.  It stimulates both sides of the brain to enhance our intellect and learning.  It eases psychological stress and allows people to retain more information.

When we laugh our ability to connect with others improves.   Humor helps us to replace negative emotions with good feelings.

When humor enters it changes our behavior.  We talk more, make more direct eyes contact with others, our energy increases, and simply put, it makes us feel better!

Look for everyday humor.  There is humor to be found!  There are things constantly around us that can incite humor if we let them.  Honestly, you can find silly things happening around you every day.

Look at children.  They can find humor in anything! Surround yourself with positive people.  Take a humor break and pick up a book of jokes to read.  When you start to feel pressured, pick the book up and read a few jokes.

I remember a time years ago that I went to the beach with friends.  Trying to impress the guys, I attached a long ponytail to my own hair.  I looked hot!

When asked to play volleyball I said, “Of course.”  I had a hundred pins holding the darn thing in.  We played for a few minutes and then my ponytail fell off!

Everyone looked shocked and I simply said “Time out”, and I set it by the sidelines and kept playing.  No one laughed or mentioned it, and the game continued.  I played hard and our team won.

When over, I put the hairpiece in my purse and my friend and I went back to the house.  Once the door was closed we burst into laughter and fell down on the floor and laughed until our sides hurt.  I’m still smiling.

Rather than suffer humiliation or embarrassment, I chose to ignore the stress, and just keep going.  It was the best thing I possibly could have done.

Remember, this is your life!  Don’t forget to have fun.  Enjoy your life.  Take a breath and take heart.  It will work out easier if you remember to laugh!

Smile now.  The good times are closer than you think.

We  ALL do it once in a while!

Once in a while it really is okay to cry.  Even if you are a guy sometimes it may be one of the only ways you find to release stress from within.

We often hide anxiety, concerns about finances, thoughts of injustice, resentments, or feelings of inadequacy.  We go on and on with these feelings, and others, building up inside of us.

This website will always honestly face the same challenging scenarios that face us all at one time or another.  Our resolve will be carried out together, realistically.

This morning I realized that I had allowed some emotions to be pent up inside of me.  I really didn’t know it consciously, but when this particular person was accusing and negative towards me, wrongfully, I felt, I went to a personal space and burst into tears.

If you’ve ever cried like a child, you can visualize my mix of flowing tears and sobbing sounds.  It was as if the dam inside had burst and came roaring out of me.

I allowed myself to cry until the tears stopped and I was left only with that sighing that can’t be helped after crying hard.  It felt good to release all those thoughts that were pent up inside about this particular person.  I felt somehow cleansed of the hurt, and I know for sure my eyes got a good cleansing.

With that release of stress out of the way, I was able to modify intrusive thoughts that were based strictly on emotion, but without that fine mix of intellect we need to face our challenges.

I began to breathe calmly and mindfully, as we can do right now.  Inhale through the nose and visualize your mind and body calming because it is receiving excellent oxygen.

Exhale through the mouth visualize this to be the “house-cleaning” of negativity and wasted worry.  Repeat the inhalation slowly, as I too am doing, and then exhale again slowly.

Just a few mindful breaths throughout the day can be one of the simplest and most important techniques in managing stress.

Allow you to bawl loudly or even just weep quietly once in a while.  There is no shame in it, and it can be a very healthy release of pent up emotions.

I feel really ready to tackle the day’s challenges now, and hope you do too!

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.

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.

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!

Often we are hit with so much at one time we may think we just can’t handle it. The secret is, WE CAN!  We have to if we are on a mission to accomplish our goals, whether at work or at home.

I will say what I’ve said in class so many times.  STOP for a minute or two. Take a slow and mindful breath to energize you mind and body. Your exhalation makes room for more healing oxygen.  It is also the time to think, “I am exhaling and pushing self-defeating thoughts out with the carbon dioxide.”

Slow down for 30 seconds and pull yourself together. We have been given a great natural instinct from within, to help us find an answer, or at least find a resolve to what seems to be unbelievable circumstances that surround us.  We just must slow down.

Change the subject. Divert your own attention to something else momentarily. Take another mindful breath!

What is the worst that can happen? If you can fathom handling that, you can handle anything. If you think you can’t, then think again! Life is tough, but we have within our minds, the tools and power to rise above the obstacles.

Stop listening to all the negative things that include the words: I can’t, I won’t, I won’t be able to, I give up, I quit, etc. Never give up.

Just when you think you can’t handle everything – everything will change. Give it a bit of time.

Ninety percent of what we waste our lives worrying about never comes to fruition.  STOP wasting your life on “worry and doubt”

The worry doesn’t do anything except hurt you and all those around you. Instead, handle anything that crosses your path. Never give up or give in!  If I sound like a cheerleader I probably am.  I know you can alleviate so much unnecessary stress by just controlling your thoughts, hence, actions.

Now take a breath and relax! It will all be okay.  If you feel you need help – take the time to seek it out.  There are classes, on line help, counselors, and so much more available.  YOU ARE WORTH it!

It’s easy to get caught up in all the negativity!  The Tip?

DON’T DO IT!  REFUSE!

CHANGE YOUR ATTITUDE AND CHANGE THE MOMENT

Attitude has been described as “the presence of a hypothetical construct that represents an individual’s degree of like or dislike for a specific target.”

It is actually a personal perspective that can be positive or negative.  Negativity is harmful and definitely not in the realm of being optimistic.  You cannot have a negative attitude without feeling your stress increase. Negativity opens the door for failure.

CHANGE YOUR ATTITUDE AND CHANGE THE MOMENT

Our attitude also drives the behavior of our body language. This obvious outward show of our mental attitude is a direct result of either positive or negative thoughts.

One wonderful thing about being a human being is that no matter what the circumstance, we always have a choice in how to respond.

The trick is do not REACT – take a breath and feed your intellect so you will make a better choice in your response. You will also find that if YOU take charge of your “attitude” about any situation, you will be empowered.

CHANGE YOUR ATTITUDE AND CHANGE THE MOMENT

Life is just too short to waste a moment being a sour ball. We all have problems. I am no exception. If it’s not a financial problem, health problem, family problem, car problem, or work problem, then it may be a neighbor problem, etc. etc. etc. So what is your choice when problems arrive?

You can opt to be miserable.  Or you can remember to practice thinking in positive terms and remembering that life is about change.  Just when you think you can’t take any more, something changes.

Take a breath.

CHANGE YOUR ATTITUDE AND CHANGE THE MOMENT

Remember, it’s your life, so don’t let life’s challenges steal  a moment from you. Don’t let life pass you by while you sink in an ocean of stress.

Start now.

CHANGE YOUR ATTITUDE AND CHANGE THE MOMENT

Take a breath, and when you exhale, let all the problems fly out your fingertips. Do it again. YOU WILL BE IN CHARGE OF YOUR LIFE AND YOUR RESPONSE TO LIFE, if you JUST PRACTICE being in charge!

An Old Russian proverb says that repetition is the mother of all learning.  Five times throughout this article you have been reminded through repetition to: CHANGE YOUR ATTITUDE AND CHANGE THE MOMENT.

Your amazing brain has begun to create new brain cell impressions and the next time a scenario arises that asks for

“attitude”, you will remember how you can take charge of the moment by recalling this simple statement.

CREATE a wonderful day!