About Stress...
Article-01
9 Ways to Relieve Stress-- Quickly!
While stress is something that we all experience, we have all heard stories about what can happen when you stress too much. When you stress, you lose control of your body both physically and emotionally which leads to headaches, fatigue, low sex drive, anger, anxiety, stomach problems and more.
For many of us, it’s nearly impossible to remove stress completely from our lives. When you have so much on plate, with little free time, it can be hard to find the time to relax and escape the pressures of your life. Be aware, medical research has linked stress to many illnesses and conditions. Checkout the picture below found on the blog The New Raw You on some of the many ways stress can affect our body.
The good news is, you can remove stress from your life. Instead of worrying about what you need to do, what you can’t control, what you don’t have, what you wished you had, focus on the good things in life that give you pleasure. Ask yourself questions like what’s going good in my life and tell yourself things like what I have to offer this world also matters or I choose to be optimistic despite what this situation looks like. I have come up with a 9 ways you can quickly relieve stress while in a time crunch. And big plus is you don’t need to buy anything, you have all the tools to complete the exercises within your reach!
Say Positive Affirmations Outloud
Using the daily practice of saying positive affirmations to yourself can boost your mood because it helps you focus and be optimistic. Some of my favorites are:
I compare myself only to my highest self.
I let go of my anger so I can see clearly.
I may not understand the good in this situation yet but it is there.
I trust myself to make the best and smartest decision for me.
I fill this day with hope and face it with joy.
I refuse to fall victim in a state of panic by preparing for my future.
Everything is going to work out for my highest good.
I believe in my ability to unlock the way and set myself free.
I have no right to compare myself to anyone for I do not know their whole story.
All that I need will come to me at the right time and place in this life.
Play Your Favorite Song
Everyone loves to jam out to the music that gets them in a good mood. Turn on your favorite song and sing every word of it. Stress will immediately start to dissipate.
Meditate
This is a very inexpensive way to relieve stress because all you need is your mind and a quiet place. Don’t worry about meditating the right or wrong way, all you need to do is clear out your mind by focusing on your breathing. As you inhale and exhale, let your thoughts run free. For this exercise I recommend inhaling and exhaling slowly 10 Times at 5 or more seconds per repetition to start your meditation. Stay in meditation mode for at least 5 minutes, but have a goal of 15 to 30 minutes per day.
Exercise
Whether it’s 25 push-ups, 30 sit ups, a one mile jog or hour cardio class, get your body moving. Exercising releases endorphins into the brain which help improve your mood and control your weight. Don’t focus so much on the time you have to exercise, but instead the quality of the workout you’re doing.
Disconnect Yourself from Technology
Believe it or not, you are capable of being away from your cell phone, computer, and technology in general for an extended amount of time. While it can be hard because you don’t wanna “miss” anything, trust me, you can catch-up with the world later. You may not realize it, but the pressures of keeping up with everybody else’s life create stress for your life. When you feel you have to log into your social media networks or answer that call, you lose track of things you need to do for you to be happy. Turn it all off and escape for at least 30 minutes a day. (This does not include watching TV)
Go Outside
Nature has a healing component and is a antidepressant that is free! Exposure to natural light increases our levels of serotonin which is a mood-lifting chemical. When you go outside take in the colors, vast amount of space, fresh air, etc. Totally disengage from your stress and give your props to Mother Nature.
Write in Your Journal
Keeping a journal to write down your thoughts is a great way to get rid of stress. It’s a proven fact that when you write down your goals. accomplishments, life plans, etc you have a higher chance of achieving them.
Drink An Extra 32oz of Water
Water is essential to good health. When we are dehydrated, it’s hard for us to function properly. Drinking more water can help you make decisions and think more clearly.
Take A Nap
Getting enough rest is an important part of relieving stress. We’ve all seen the affects of someone who hasn’t had enough sleep.When you don’t get enough sleep, you can become cranky, irritable and on edge. Getting even a 20 minute nap can help relieve stress because you will allow your body to rest.
By: Ashton Lynne
Article-02
- See more at: http://www.stress.org/stress-effects/#sthash.ErRkajrj.dpuf
Article-03
There are many negative effects of stress on health. It is important to reduce stress to maintain optimal health. In this modern world we experience many causes of stress in our daily lives. This is why it is important to actively reduce stress and causes of stress. There are multiple methods of stress reduction that can help you live a healthier, happier and longer life.
9 Ways to Relieve Stress-- Quickly!
While stress is something that we all experience, we have all heard stories about what can happen when you stress too much. When you stress, you lose control of your body both physically and emotionally which leads to headaches, fatigue, low sex drive, anger, anxiety, stomach problems and more.
For many of us, it’s nearly impossible to remove stress completely from our lives. When you have so much on plate, with little free time, it can be hard to find the time to relax and escape the pressures of your life. Be aware, medical research has linked stress to many illnesses and conditions. Checkout the picture below found on the blog The New Raw You on some of the many ways stress can affect our body.
The good news is, you can remove stress from your life. Instead of worrying about what you need to do, what you can’t control, what you don’t have, what you wished you had, focus on the good things in life that give you pleasure. Ask yourself questions like what’s going good in my life and tell yourself things like what I have to offer this world also matters or I choose to be optimistic despite what this situation looks like. I have come up with a 9 ways you can quickly relieve stress while in a time crunch. And big plus is you don’t need to buy anything, you have all the tools to complete the exercises within your reach!
Say Positive Affirmations Outloud
Using the daily practice of saying positive affirmations to yourself can boost your mood because it helps you focus and be optimistic. Some of my favorites are:
I compare myself only to my highest self.
I let go of my anger so I can see clearly.
I may not understand the good in this situation yet but it is there.
I trust myself to make the best and smartest decision for me.
I fill this day with hope and face it with joy.
I refuse to fall victim in a state of panic by preparing for my future.
Everything is going to work out for my highest good.
I believe in my ability to unlock the way and set myself free.
I have no right to compare myself to anyone for I do not know their whole story.
All that I need will come to me at the right time and place in this life.
Play Your Favorite Song
Everyone loves to jam out to the music that gets them in a good mood. Turn on your favorite song and sing every word of it. Stress will immediately start to dissipate.
Meditate
This is a very inexpensive way to relieve stress because all you need is your mind and a quiet place. Don’t worry about meditating the right or wrong way, all you need to do is clear out your mind by focusing on your breathing. As you inhale and exhale, let your thoughts run free. For this exercise I recommend inhaling and exhaling slowly 10 Times at 5 or more seconds per repetition to start your meditation. Stay in meditation mode for at least 5 minutes, but have a goal of 15 to 30 minutes per day.
Exercise
Whether it’s 25 push-ups, 30 sit ups, a one mile jog or hour cardio class, get your body moving. Exercising releases endorphins into the brain which help improve your mood and control your weight. Don’t focus so much on the time you have to exercise, but instead the quality of the workout you’re doing.
Disconnect Yourself from Technology
Believe it or not, you are capable of being away from your cell phone, computer, and technology in general for an extended amount of time. While it can be hard because you don’t wanna “miss” anything, trust me, you can catch-up with the world later. You may not realize it, but the pressures of keeping up with everybody else’s life create stress for your life. When you feel you have to log into your social media networks or answer that call, you lose track of things you need to do for you to be happy. Turn it all off and escape for at least 30 minutes a day. (This does not include watching TV)
Go Outside
Nature has a healing component and is a antidepressant that is free! Exposure to natural light increases our levels of serotonin which is a mood-lifting chemical. When you go outside take in the colors, vast amount of space, fresh air, etc. Totally disengage from your stress and give your props to Mother Nature.
Write in Your Journal
Keeping a journal to write down your thoughts is a great way to get rid of stress. It’s a proven fact that when you write down your goals. accomplishments, life plans, etc you have a higher chance of achieving them.
Drink An Extra 32oz of Water
Water is essential to good health. When we are dehydrated, it’s hard for us to function properly. Drinking more water can help you make decisions and think more clearly.
Take A Nap
Getting enough rest is an important part of relieving stress. We’ve all seen the affects of someone who hasn’t had enough sleep.When you don’t get enough sleep, you can become cranky, irritable and on edge. Getting even a 20 minute nap can help relieve stress because you will allow your body to rest.
By: Ashton Lynne
Article-02
There are numerous emotional and physical disorders that have been linked to stress including depression, anxiety, heart attacks, stroke, hypertension, immune system disturbances that increase susceptibility to infections, a host of viral linked disorders ranging from the common cold and herpes to AIDS and certain cancers, as well as autoimmune diseases like rheumatoid arthritis and multiple sclerosis. In addition stress can have direct effects on the skin (rashes, hives, atopic dermatitis, the gastrointestinal system (GERD, peptic ulcer, irritable bowel syndrome, ulcerative colitis) and can contribute to insomnia and degenerative neurological disorders like Parkinson’s disease. In fact, it’s hard to think of any disease in which stress cannot play an aggravating role or any part of the body that is not affected (see stress effects on the body stress diagram) or. This list will undoubtedly grow as the extensive ramifications of stress are increasingly being appreciated.
50 common signs and symptoms of stress
1. Frequent headaches, jaw clenching or pain
2. Gritting, grinding teeth
3. Stuttering or stammering
4. Tremors, trembling of lips, hands
5. Neck ache, back pain, muscle spasms
6. Light headedness, faintness, dizziness
7. Ringing, buzzing or “popping sounds
8. Frequent blushing, sweating
9. Cold or sweaty hands, feet
10. Dry mouth, problems swallowing
11. Frequent colds, infections, herpes sores
12. Rashes, itching, hives, “goose bumps”
13. Unexplained or frequent “allergy” attacks
14. Heartburn, stomach pain, nausea
15. Excess belching, flatulence
16. Constipation, diarrhea, loss of control
17. Difficulty breathing, frequent sighing
18. Sudden attacks of life threatening panic
19. Chest pain, palpitations, rapid pulse
20. Frequent urination
21. Diminished sexual desire or performance
22. Excess anxiety, worry, guilt, nervousness
23. Increased anger, frustration, hostility
24. Depression, frequent or wild mood swings
25. Increased or decreased appetite
26. Insomnia, nightmares, disturbing dreams
27. Difficulty concentrating, racing thoughts
28. Trouble learning new information
29. Forgetfulness, disorganization, confusion
30. Difficulty in making decisions
31. Feeling overloaded or overwhelmed
32. Frequent crying spells or suicidal thoughts
33. Feelings of loneliness or worthlessness
34. Little interest in appearance, punctuality
35. Nervous habits, fidgeting, feet tapping
36. Increased frustration, irritability, edginess
37. Overreaction to petty annoyances
38. Increased number of minor accidents
39. Obsessive or compulsive behavior
40. Reduced work efficiency or productivity
41. Lies or excuses to cover up poor work
42. Rapid or mumbled speech
43. Excessive defensiveness or suspiciousness
44. Problems in communication, sharing
45. Social withdrawal and isolation
46. Constant tiredness, weakness, fatigue
47. Frequent use of over-the-counter drugs
48. Weight gain or loss without diet
49. Increased smoking, alcohol or drug use
50. Excessive gambling or impulse buying
]
As demonstrated in the above list, stress can have wide ranging effects on emotions, mood and behavior. Equally important but often less appreciated are effects on various systems, organs and tissues all over the body, as illustrated by the following diagram.
Article-03
The Benefits of Living Stress Free
There are many negative effects of stress on health. It is important to reduce stress to maintain optimal health. In this modern world we experience many causes of stress in our daily lives. This is why it is important to actively reduce stress and causes of stress. There are multiple methods of stress reduction that can help you live a healthier, happier and longer life.
The Effects of Stress on the Body
Some of the effects of stress on health include heart disease, depression, weight gain and obesity, digestive problems, sleep problems, depression and skin conditions. It is important to reduce stress to prevent these effects. Some other effects of stress on the body include muscle tension and soreness, lung problems, arthritis pain, stomach ulcers, and many other disorders.
You may notice the effects of stress in your body by your heart racing, sweaty palms, inability to sleep, upset stomach, nausea, stiff neck or jaw, tightness or pain in your back or diarrhea. Another effect of chronic stress is low fertility. Some effects of stress are noticeable through your mood. People that are jumpy, cranky, moody or get frustrated or angry easily are often under stress.
Causes of Stress
Stress can be caused by many different factors. We can experience stress from our jobs, our relationships, our lack of self-care, world issues, traffic and the busyness of this modern lifestyle. It is important to identify what is causing stress in your life and change your lifestyle so you experience less stress on a daily basis.
Stress Management
There are many ways to combat stress with stress management techniques. Some of these include meditation, proper exercise, meditative movement such as yoga, tai chi or qi-gong, time spent in nature, and spending more time with loved ones. It is also important to have a balance between work and pleasure, so make sure that you have enough time in your schedule for leisure activities.
Another way to manage stress is getting the proper care you need. At MD Home Health we provide caregiver services that help take care of your basic needs as well as your medical needs. When you are well taken care of with your basic needs met and the proper medical assistance, you will notice that your stress level lowers. This in turn will improve your health and reduce the effects of stress in your body. We are happy to provide these services for you to help reduce the effects of stress on your health.
Article-04
What is Stress?
“Stress is like an iceberg. We can see one-eighth of it above, but what about what’s below?”
Stress is a normal psychological and physical reaction to the ever increasing demands of life. Surveys show that most Americans experience challenges with stress at some point during the year. In looking at the causes of stress, remember that your brain comes hard-wired with an alarm system for your protection. When your brain perceives a threat, it signals your body to release a burst of hormones to fuel your capacity for a response. This has been labeled the "fight-or-flight" response. Once the threat is gone, your body is meant to return to a normal relaxed state. Unfortunately, the nonstop stress of modern life means that your alarm system rarely shuts off.
That's why stress management is so important. Stress management gives you a range of tools to reset your alarm system. Without stress management, all too often your body is always on high alert. Over time, high levels of stress lead to serious health problems. Don't wait until stress has a negative impact on your health, relationships or quality of life. Start practicing a range of stress management techniques today. (from Mayo Clinic)
What causes stress?
Stress is often caused by some type of change. Even positive changes, like marriage or a job promotion, can be stressful. Stress can be short–term or long–term.
| Common Causes of... | |
| ...short-term stress | ...long-term stress |
|
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What are the signs of stress?
| Stress Warning Signs and Symptoms | |
| Cognitive Symptoms | Emotional Symptoms |
|
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| Physical Symptoms | Behavioral Symptoms |
|
|
Information provided by University of Washington
Article-05
MOOD BOOST: STRESS-LESS EXERCISE
By Amy Jones
This month’s Dossier is entitiled Stess Less, Feel Better – but it’s easier said than done. We reveal myriad ways in which you can change your approach to the pressures of everyday life and make our ethos your mantra. This week the beauty team brings you our contribution.
After a successful collaboration with clinical aromatologist Pierre Franchomme, Aveda will shortly launch its Stress Fix range – a body lotion, £27; bath salts, £29, and a pressure pure-fume rollerball, £21, all infused with a 100 per cent organic aroma made from French-sourced lavender, lavadin and clary sage – a concoction proven to relieve tension and ease the feeling of stress.
To celebrate the launch of this new range, Aveda enlisted the help of The Stress Management Society, which provided the brand with a collection of stress-busting techniques and exercises to recommend. Every day this week we will be posting a tip for you to try at home or at your desk. Enjoy!
Monday 20 February 2012
TRY THIS:
Sit comfortably with your back supported against the back of the chair, feet firmly on the ground, hands and arms open and relaxed.
1) With a deep breath in, raise the shoulders towards the ears and hold them raised for a few seconds. Then slowly breathe out and drop the shoulders. Repeat several times.
2) Place your left hand on your right shoulder. Squeeze gently and then release. Repeat down the right arm to the elbow. Repeat several times. Place your right hand on your left shoulder and repeat the exercise.
3) Place the fingers of both hands at the base of your skull; apply slow circular pressures down from the base of the skull to the base of the neck.
4) Now close your eyes and relax your face muscles. Be aware of your eye muscles, your jaw and your forehead. Place the fingers of both hands on each side of the temples and slowly massage in circular motion. Repeat several times.
5) Finish by cupping your hands over your eyes and holding for several seconds. This helps to release tension and tightness in the face.
STRESS LESS EXERCISE: NO. 2
By Amy Jones
To celebrate the launch of its new Stress Fix range, Aveda has enlisted the help of The Stress Management Society who have provided the brand with a collection of stress busting techniques and exercises to recommend. This month’s dossier is STRESS LESS, FEEL BETTER so every day this week we will be posting a tip for you to try at home or at your desk.
Tuesday 21st February
TRY THIS:
You can learn the secrets of guided imagery and use them at any time of the day. All you need is five minutes to yourself.
Begin by closing your eyes and taking deep, measured breaths. Imagine that you are in beautiful surroundings – either a place you have visited or a place you conjure up from your imagination. Focus on bringing all the elements of the scene to life: the colours you see, the sounds you hear, the smells you detect, the aromas and taste. How does your body feel with whatever it’s doing in your special place? Is it warm or cool? Are you alone or with others? Bring the images into focus and try to stay in the scene for at least five minutes.
Practice this exercise for a few minutes every day, or use whenever you’re stressed.
STRESS LESS EXERCISE: NO.3
By Amy Jones
To celebrate the launch of its new Stress Fix range, Aveda has enlisted the help of The Stress Management Society, which has suggested a series of stress-busting techniques and exercises. This month’s Dossier is entitled Stres Less, Feel Better, so every day this week we will be posting a tip for you to try at home or at your desk.
TRY THIS:
Alternate nostril breathing.
Fold your index and middle fingers towards your palm on your right hand. Then place your left thumb under your right nostril to ‘tape’ it up.
Inhale from the left nostril to the count of four. Gently pinch the left nostril with the right ring finger for as long as it is comfortable, working up to the count of 16. Release your thumb and exhale through the right nostril for a count of 8.
Now inhale through the right nostril for 4. Hold for as long as it is comfortable (up to 16 seconds). Exhale through the left nostril for 8.
Repeat for several minutes.
This exercise balances the brain’s serotonin, the chemical that regulates happiness. It pushes oxygen to the bottom of the lungs and helps remove toxins when you exhale. You will feel relaxed after this exercise, particularly in the shoulder area, and may experience heightened perception.
STRESS LESS EXERCISE: NO.4
By Amy Jones
To celebrate the launch of its new Stress Fix range, Aveda has enlisted the help of The Stress Management Society, which has suggested some stress-busting techniques and exercises. This month’s Dossier is entitled Stress Less, Feel Better so every day this week we will be posting a tip for you to try at home or at your desk.
TRY THIS:
Baby Breath Exercise
Where are you breathing from? Your chest or your stomach? When a baby takes a breath which part of its body moves the most? It is the belly. That is how we were designed to breathe. This exercise reminds you to breathe just as you did as an infant.
Imagine a triangle that starts at your belly button and the corners are at your hips. Inside that triangle is a ball or a balloon. Every time you take a breath in imagine that ball or balloon filling up with air. Take a slow deep breath in and fill the belly up with air. Hold at the top of the breath for five to 10 seconds and then slowly exhale, pulling your navel towards your spine.
2. Work off stress with physical activity
Pressure or anger releases adrenalin in the body. Exercise helps to reduce it, and produces ‘good mood’ substances in the brain. So go for a brisk walk around the block when you feel tense, and try some regular exercise after work.
3. Have a massageMassage is a natural human response that has been steadily developed through countless generations and great civilizations. It is now a sophisticated therapeutic art and science that works wonders if you’re feeling stressed.
4. Relax with a stress reduction technique every dayTry self-hypnosis – it’s and can even be done at your desk. Guided imagery is a form of self-hypnosis that has been associated with positive stimulation of the immune system. Positive suggestion is used to release negative self-image, assist in creating and achieving goals, and as a natural way to relieve physical, mental and emotional stress. The method can be used to treat stress-related illnesses such as high blood pressure and insomnia.
5. Get enough sleep
Sleep is essential for the body to function properly. Sleeping pills are not necessary if you change your lifestyle. If you’ve habitually skimped on sleep, you probably won’t even remember how it feels to wake up fully rested. Give it a go for a week, and see if there’s a difference in how you perform during the day.
Sleep is essential for the body to function properly. Sleeping pills are not necessary if you change your lifestyle. If you’ve habitually skimped on sleep, you probably won’t even remember how it feels to wake up fully rested. Give it a go for a week, and see if there’s a difference in how you perform during the day.
6. Do some desk yoga
Yoga has been used for 5,000 years to tone the body, boost the immune system and calm the mind. Most importantly, it unlocks inner happiness, lifting your mood and leaving you feeling light and energised. Desk Yoga allows you to use these techniques in almost any situation – sitting in your office or car, travelling on the bus. They are so discreet, only you will know you’re doing them.
Yoga has been used for 5,000 years to tone the body, boost the immune system and calm the mind. Most importantly, it unlocks inner happiness, lifting your mood and leaving you feeling light and energised. Desk Yoga allows you to use these techniques in almost any situation – sitting in your office or car, travelling on the bus. They are so discreet, only you will know you’re doing them.
7. Accept what you cannot change
A well-known serenity prayer asks us ‘to accept the things I cannot change, have the courage to change the things I can, and the wisdom to know the difference’. This philosophy will help you avoid unhappiness, cynicism and bitterness.
A well-known serenity prayer asks us ‘to accept the things I cannot change, have the courage to change the things I can, and the wisdom to know the difference’. This philosophy will help you avoid unhappiness, cynicism and bitterness.
8. Listen to your body
When you’re tired, hungry or thirsty, do something about it. Recognise stress and anger in your day and counter them immediately with a brisk walk, 10 minutes’ deep relaxation or whatever works for you.
When you’re tired, hungry or thirsty, do something about it. Recognise stress and anger in your day and counter them immediately with a brisk walk, 10 minutes’ deep relaxation or whatever works for you.
9. Learn to say ‘no’
Simple, but effective. Where ‘no’ is the appropriate response, say it without guilt.
Simple, but effective. Where ‘no’ is the appropriate response, say it without guilt.
10. Exhale stress and breathe in relaxation
Breathing is one of the easiest and most effective ways to eliminate stress. Slowing and deepening the breath is the key.
Breathing is one of the easiest and most effective ways to eliminate stress. Slowing and deepening the breath is the key.
Imagine a triangle that starts at your belly button and the corners are at your hips. Inside that triangle is a ball or a balloon. Every time you take a breath in imagine that ball or balloon filling up with air. Take a slow deep breath in and fill the belly up with air. Hold at the top of the breath for five to 10 seconds and then slowly exhale, pulling your navel towards your spine.
By Amy Jones
To celebrate the launch of its new Stress Fix range, Aveda has enlisted the help of The Stress Management Society, which has suggested some stress-busting techniques and exercises. This month’s Dossier is entitled Stress Less, Feel Better so every day this week we are posting simple tips that you can try at home or at your desk to manage your stress levels.
Friday 24 February
The Stress Management Society’s top 10 tips for dealing with stress:
1. Avoid nicotine, alcohol, caffeine and refined sugar products
They are all stimulants, so therefore they cannot calm you down. If you’re stressed, steer clear of them and keep yourself well-hydrated by drinking water instead, or a soothing cup of camomile tea. You could drink the tea in the bath tub while using Aveda Stress-Fix Soaking Salts. Add 1–2 tablespoons of Stress-Fix Soaking Salts to a warm bath, close your eyes, breathe deeply and release of feelings of stress.
They are all stimulants, so therefore they cannot calm you down. If you’re stressed, steer clear of them and keep yourself well-hydrated by drinking water instead, or a soothing cup of camomile tea. You could drink the tea in the bath tub while using Aveda Stress-Fix Soaking Salts. Add 1–2 tablespoons of Stress-Fix Soaking Salts to a warm bath, close your eyes, breathe deeply and release of feelings of stress.
2. Work off stress with physical activity
Pressure or anger releases adrenalin in the body. Exercise helps to reduce it, and produces ‘good mood’ substances in the brain. So go for a brisk walk around the block when you feel tense, and try some regular exercise after work.
Pressure or anger releases adrenalin in the body. Exercise helps to reduce it, and produces ‘good mood’ substances in the brain. So go for a brisk walk around the block when you feel tense, and try some regular exercise after work.
3. Have a massageMassage is a natural human response that has been steadily developed through countless generations and great civilizations. It is now a sophisticated therapeutic art and science that works wonders if you’re feeling stressed.
4. Relax with a stress reduction technique every dayTry self-hypnosis – it’s and can even be done at your desk. Guided imagery is a form of self-hypnosis that has been associated with positive stimulation of the immune system. Positive suggestion is used to release negative self-image, assist in creating and achieving goals, and as a natural way to relieve physical, mental and emotional stress. The method can be used to treat stress-related illnesses such as high blood pressure and insomnia.
5. Get enough sleep
Sleep is essential for the body to function properly. Sleeping pills are not necessary if you change your lifestyle. If you’ve habitually skimped on sleep, you probably won’t even remember how it feels to wake up fully rested. Give it a go for a week, and see if there’s a difference in how you perform during the day.
Sleep is essential for the body to function properly. Sleeping pills are not necessary if you change your lifestyle. If you’ve habitually skimped on sleep, you probably won’t even remember how it feels to wake up fully rested. Give it a go for a week, and see if there’s a difference in how you perform during the day.
6. Do some desk yoga
Yoga has been used for 5,000 years to tone the body, boost the immune system and calm the mind. Most importantly, it unlocks inner happiness, lifting your mood and leaving you feeling light and energised. Desk Yoga allows you to use these techniques in almost any situation – sitting in your office or car, travelling on the bus. They are so discreet, only you will know you’re doing them.
Yoga has been used for 5,000 years to tone the body, boost the immune system and calm the mind. Most importantly, it unlocks inner happiness, lifting your mood and leaving you feeling light and energised. Desk Yoga allows you to use these techniques in almost any situation – sitting in your office or car, travelling on the bus. They are so discreet, only you will know you’re doing them.
7. Accept what you cannot change
A well-known serenity prayer asks us ‘to accept the things I cannot change, have the courage to change the things I can, and the wisdom to know the difference’. This philosophy will help you avoid unhappiness, cynicism and bitterness.
A well-known serenity prayer asks us ‘to accept the things I cannot change, have the courage to change the things I can, and the wisdom to know the difference’. This philosophy will help you avoid unhappiness, cynicism and bitterness.
8. Listen to your body
When you’re tired, hungry or thirsty, do something about it. Recognise stress and anger in your day and counter them immediately with a brisk walk, 10 minutes’ deep relaxation or whatever works for you.
When you’re tired, hungry or thirsty, do something about it. Recognise stress and anger in your day and counter them immediately with a brisk walk, 10 minutes’ deep relaxation or whatever works for you.
9. Learn to say ‘no’
Simple, but effective. Where ‘no’ is the appropriate response, say it without guilt.
Simple, but effective. Where ‘no’ is the appropriate response, say it without guilt.
10. Exhale stress and breathe in relaxation
Breathing is one of the easiest and most effective ways to eliminate stress. Slowing and deepening the breath is the key.
Article-06
Breathing is one of the easiest and most effective ways to eliminate stress. Slowing and deepening the breath is the key.
Article-06
1. Learn Bo-Tau (Breath Optimised Transformational Unblocking)
This technique helps you use your lungs to lower your stress load. ‘When we’re anxious we breathe faster, which lowers levels of calming carbon dioxide in our blood, increasing stress further,’ says neuropsychologist andBo-Tau creator Dr David Lewis. At its simplest level, Bo-Tau drops the number of breaths you take from an average of 12 to 14 a minute, to just three — inhaling for 5 seconds, holding for 5 seconds, exhaling for 10 seconds. This slows the heartbeat and increases production of calming alpha brainwaves.
This technique helps you use your lungs to lower your stress load. ‘When we’re anxious we breathe faster, which lowers levels of calming carbon dioxide in our blood, increasing stress further,’ says neuropsychologist andBo-Tau creator Dr David Lewis. At its simplest level, Bo-Tau drops the number of breaths you take from an average of 12 to 14 a minute, to just three — inhaling for 5 seconds, holding for 5 seconds, exhaling for 10 seconds. This slows the heartbeat and increases production of calming alpha brainwaves.
2. Have a cup of green tea
Experts in China have found that polyphenols in green tea reduce the damaging impact of stress on the brain while increasing levels of calming chemicals in the body. For maximum chill power, Bruce Ginsberg from tea company Dragonfly suggests using loose tea in a clear teapot, ‘to allow you to see the beautiful patterns and movement as the leaves unfurl’. As the perfect green tea takes one to three minutes to brew, watching the swirling leaves works brilliantly as a mini meditation.
Experts in China have found that polyphenols in green tea reduce the damaging impact of stress on the brain while increasing levels of calming chemicals in the body. For maximum chill power, Bruce Ginsberg from tea company Dragonfly suggests using loose tea in a clear teapot, ‘to allow you to see the beautiful patterns and movement as the leaves unfurl’. As the perfect green tea takes one to three minutes to brew, watching the swirling leaves works brilliantly as a mini meditation.
3. Take rhodiola
This serotonin-boosting Russian herb has been used for its pressure-fighting properties in environments as diverse as chilly Siberia and in space. In recent trials at Uppsala University in Sweden it’s been shown to lower cortisol levels and boost concentration even in people diagnosed with burn-out. ‘Rhodiola’s absorption is boosted if you take it with digestive herbs,’ says pharmacist Shabir Dayar from Victoria Health. He advises swallowing supplements with foods that contain black or cayenne pepper or trying blends with added bioaccelerators such as BetterYou StressAway, £10.25 for 60 capsules.
This serotonin-boosting Russian herb has been used for its pressure-fighting properties in environments as diverse as chilly Siberia and in space. In recent trials at Uppsala University in Sweden it’s been shown to lower cortisol levels and boost concentration even in people diagnosed with burn-out. ‘Rhodiola’s absorption is boosted if you take it with digestive herbs,’ says pharmacist Shabir Dayar from Victoria Health. He advises swallowing supplements with foods that contain black or cayenne pepper or trying blends with added bioaccelerators such as BetterYou StressAway, £10.25 for 60 capsules.
4. Get physical
According to research at the University of Zurich, spending 10 minutes connecting physically in some way with someone before a bad day will lower your levels of stress hormones. The effect is believed to be linked to raised levels of the calming hormone oxytocin, which is released during physical contact. In the trial researchers used head and neck massage but hugging, kissing or holding hands have similar effects.
According to research at the University of Zurich, spending 10 minutes connecting physically in some way with someone before a bad day will lower your levels of stress hormones. The effect is believed to be linked to raised levels of the calming hormone oxytocin, which is released during physical contact. In the trial researchers used head and neck massage but hugging, kissing or holding hands have similar effects.
5. Watch your weight
The more fat your body carries, the more mentally affected by stress you become. ‘Cortisol, the hormone released during stress, affects the parts of the brain used in reasoning, which triggers a decline in cognitive performance,’ says Dr Lilianne Mujica-Parodi from New York’s Stony Brook University. ‘We found that the more fat people carry, the more cortisol they produce, and the worse their mind is affected.’
The more fat your body carries, the more mentally affected by stress you become. ‘Cortisol, the hormone released during stress, affects the parts of the brain used in reasoning, which triggers a decline in cognitive performance,’ says Dr Lilianne Mujica-Parodi from New York’s Stony Brook University. ‘We found that the more fat people carry, the more cortisol they produce, and the worse their mind is affected.’
6. Chew gum
Professor Andrew Scholey from Melbourne’s Swinburne University has found that chewing gum lowers cortisol levels and reduces feelings of anxiety. He believes that chewing stimulates us mentally, making us better able to cope with stress, or ‘it might be that chewing reminds us of relaxing times such as mealtimes’. And the faster you chew, the calmer you’ll get. In Japanese trials rapid chomping cut cortisol levels by 25.8 per cent within 20 minutes; slow chewing resulted in only a 14.4 per cent drop.
Professor Andrew Scholey from Melbourne’s Swinburne University has found that chewing gum lowers cortisol levels and reduces feelings of anxiety. He believes that chewing stimulates us mentally, making us better able to cope with stress, or ‘it might be that chewing reminds us of relaxing times such as mealtimes’. And the faster you chew, the calmer you’ll get. In Japanese trials rapid chomping cut cortisol levels by 25.8 per cent within 20 minutes; slow chewing resulted in only a 14.4 per cent drop.
7 Walk more slowly
The faster we walk, the more stressed out we are likely to be, say doctors at California State University. If you don’t find it easy to slow your steps, try a walking meditation. ‘Simply become more aware of the physical act of walking,’ says yoga teacher Heather Mason. Walk slowly, mentally labelling each move as ‘lifting the foot’ or ‘placing the foot’. Focus only on what you’re doing, not on what’s around you. This, says Mason, can be even more calming than sitting meditation. ‘Often when an agitated mind tries to sit still it will find further obsessive thinking occurring,’ she says. ‘But in walking meditation we can draw attention to specific movements and find a sense of calm with less effort and struggle.’
The faster we walk, the more stressed out we are likely to be, say doctors at California State University. If you don’t find it easy to slow your steps, try a walking meditation. ‘Simply become more aware of the physical act of walking,’ says yoga teacher Heather Mason. Walk slowly, mentally labelling each move as ‘lifting the foot’ or ‘placing the foot’. Focus only on what you’re doing, not on what’s around you. This, says Mason, can be even more calming than sitting meditation. ‘Often when an agitated mind tries to sit still it will find further obsessive thinking occurring,’ she says. ‘But in walking meditation we can draw attention to specific movements and find a sense of calm with less effort and struggle.’
8 Eat a healthy breakfast
The higher the fat content of your breakfast, the worse your reaction to stress will be during the day. Dr Tavis Campbell at the University of Calgary found that people who ate a fast-food, high-fat breakfast had higher blood pressure and a faster heart rate during stress than those who ate cereal and yogurt. ‘Just one high-fat meal reduces the elasticity of the arteries, which would then lead to an increased reaction during pressure,’ he says.
The higher the fat content of your breakfast, the worse your reaction to stress will be during the day. Dr Tavis Campbell at the University of Calgary found that people who ate a fast-food, high-fat breakfast had higher blood pressure and a faster heart rate during stress than those who ate cereal and yogurt. ‘Just one high-fat meal reduces the elasticity of the arteries, which would then lead to an increased reaction during pressure,’ he says.
9 Fight it virtually
While computers can be a major source of angst (54 per cent of us shout at them daily, says University of Bolton research), stress busting via your PC is a hot new trend. From US doctors offering meditation spaces in the virtual world Second Life to biofeedback chill-out games such as Healing Rhythms, in which your movements on screen are modified by how calm you become, getting serene at your screen is big news.
While computers can be a major source of angst (54 per cent of us shout at them daily, says University of Bolton research), stress busting via your PC is a hot new trend. From US doctors offering meditation spaces in the virtual world Second Life to biofeedback chill-out games such as Healing Rhythms, in which your movements on screen are modified by how calm you become, getting serene at your screen is big news.
10 Get a mantra
Researchers in the US have found that people who spend five weeks practising mantram repetition lower their stress levels by 23.8 per cent — and suffer less insomnia and less rumination over unwanted thoughts. Any phrase will work (in the trial they used ‘take it easy’), but yoga expert Carolyn Cowan says the spiritual phrase ‘ek ong kar, sat gur prasad, sat gur prasad, ek ong kar’ is renowned for its calming properties. ‘Repeating it even just five times will dramatically improve your mood,’ she says.
Researchers in the US have found that people who spend five weeks practising mantram repetition lower their stress levels by 23.8 per cent — and suffer less insomnia and less rumination over unwanted thoughts. Any phrase will work (in the trial they used ‘take it easy’), but yoga expert Carolyn Cowan says the spiritual phrase ‘ek ong kar, sat gur prasad, sat gur prasad, ek ong kar’ is renowned for its calming properties. ‘Repeating it even just five times will dramatically improve your mood,’ she says.
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