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Counteracting Stress in your Everyday Life

Fortunately, there are many effective ways to reduce stress within our everyday life at work and at home. Some of them can be done by yourself, and with a little practice, they can be instrumental in helping you avoid any long term detrimental effects that might have otherwise have occurred from your ongoing stressful situations.
The key point to understand in the relief of stress is that relaxation is incompatible with the stress state, so that if you can generate relaxation in some way, you will automatically be countering the stress in your life.

Meditation is one of the key ways people can reduce stress and introduce a feeling of complete mental and physical relaxation into their lives, one which can continue to provide help in dealing with any stress experienced throughout the rest of the day. I want to say here, that, because of meditation’s connection with Eastern religions, many of you might feel that it is not in consonance with the life you are leading. The truth is, meditation is a valuable technique that is not of itself religious, but has simply been incorporated by various religions for their own purposes. It can be utilized in a completely non-religious way to achieve deep states of relaxation and great stress relief. Those suffering from serious stress should not hesitate to make use of this valuable resource for reducing stress in their lives.

The basic form of meditation is simply to focus your attention on one simple and relaxing thing. This relaxes the mind and keeps it from dwelling on stress generating thought. As a result, the mind gets relief and with the mind more relaxed the body follows. To do it, you should be in a comfortable position. Some people meditate in the so-called lotus position, you may have seen on yoga magazines. But this is not at all necessary. You can just sit in a comfortable chair or lie on your bed. You may chose to meditate for any period, but 20 to 30 minutes would be a good period to aim for. If you are worried you will lose track of time, you can use an alarm, preferably a gentle one, like a radio with music coming on or another softer choice of sound.
Once you are ready, you can choose how to concentrate your attention. One very popular way is to concentrate on your breathing. Pay attention to your slow breathing in and out. Here I want to point out, controlling your breathing, all by itself, can be a powerful influence on your stress and significantly reduce it. When we are experiencing stress we breathe shallow breathes up in our chest. When we are relaxed, we breathe slow, deep breaths by expanding our lower stomach area. Just by imitating the physiological states of relaxation, by controlling our breathing consciously to be like that when we experience relaxation, we induce our minds and bodies to experience relaxation. Thus, we can note here that breathing to promote relaxation, even without the act of meditation is a valuable resource for reducing stress. The beauty of using breathing for this purpose is that it can be employed wherever you are, even at work. You can just stop for a few moments and take a few slow, deep diaphragm breaths and you will be able to counter any stress you experiencing.
Another way you can meditate is to concentrate on looking at an object. You can do this with anything, but it can be more relaxing to choose a flower or an attractive piece of glass or pottery or a candle with a flame. Observe it carefully, noticing everything about it. Of course, this can be enhanced by breathing in the relaxing way at the same time, even if your attention is no longer on your breathing, but on the object. Some people can become very relaxed by focusing on a sound repeated silently in your mind. It can be short word; it can be a number, like one, or the word “easy,”, or the traditional sound used in religion, Om. You can even make up your own! Today many people have sound machines, and some of you may prefer to sit quietly with all your attention on listening to the sounds generated by your machine. You could listen to waves on a beach, or crickets at night, or a downpour in a rainforest. Many people get relaxed from just listening to such sounds without using them for meditation. There are also many meditative recordings designed to initiate relaxation in the person. Perhaps one of these will prove to your liking and be very beneficial to you. While you are meditating in the way you have chosen, some other thoughts may enter your mind, do not fight them. Just gently turn your attention back to what you were focusing on.

Using imagery is another way to relieve stress that people find extremely pleasant. You can either use a remembered peaceful, relaxing scene you have experienced or make up an entirely imaginary one. As you create this image in your mind, make sure to involve as many senses as possible. For example, an image of a beach should involve seeing the waves and the blue sky with some lovely clouds in it; while at the same time, you should be hearing the sounds of the waves and smelling the water and sand, feeling the warmth of the sun and a light breeze on your body.
Other imagery might involve seeing stress flow out of your body, or things you are concerned with moving away from you into the distance. You can also see waves of relaxation flowing down over your body and these waves can move in time with your breathing. You should feel how the relaxation is moving down your body with each new wave. Once you have done this regularly, wherever you are, you can stop for a while, even for just a minute, or as long as you are able, and imagine you are in your relaxing place or the waves of relaxation are flowing over you while you breathe in the relaxation-inducing manner.
You can also do deep breathing while imagining the stress flowing out of your body with each breathe you exhale.
Another very effective way to reduce stress is by practicing muscle relaxation. Remember that relaxation is incompatible with the stress state, so that if you can generate relaxation in some way, you will automatically be countering the stress in your life. Relaxed muscles are the opposite of the tensed muscles experienced with stress. If you learn to relax your muscles, you will be in a more relaxed state and your stress will be reduced.
Many people use what is called, progressive muscle relaxation. You should consult with your doctor before using this method if you have back problems or muscle spasms, or any other condition you think might lead to injury from this program. Starting either from the top part of your body or at your feet, you tighten then relax each set of muscles. For example, you might tighten your fists and hold this for about five seconds, fully experiencing the tenseness of the muscles used. Then you release this contraction and completely relax the muscles. Breathe out as you do so. It is important to focus your attention on the different feelings of tension and total relaxation. Take your time to fully experience the feelings of relaxation in the muscles. You can repeat doing this with each muscle group, feeling deeper relaxation each time as you release the contraction. Be careful when you contract the muscles in your feet and your back; do this deliberately, but gently and carefully. Practice throughout your body for awhile, then you are ready for the next stage. Now you will tense all the muscles of your body at once and then release them, while saying a word, like “relax” or a phrase, like “let go,” out loud or silently in your mind. Make sure you keep breathing in a relaxing manner as you are doing all these exercises. Never hold your breath. If practiced regularly, you can reach a point where all you have to do is feel in your body where you are experiencing muscle tension, think of that muscle group in your mind, say that word or phrase, and while you are in that stressful situation, you will experience relaxation.
Exercise is another very effective way to relieve stress. It releases tension in the muscles, which leads to a state of relaxation when completed. It improves blood flow to your brain and throughout your body to bring more nutrients and oxygen to these areas and remove toxins and other waste products from them too. In addition, a body in better physical condition is better able to deal with the actual physiological stresses created by being in stress creating situations. Exercising results in an improved mood. This may result from physiological changes within your body, but there is another reason as well. While you are exercising, especially if you are doing some sport, you are focusing on other things rather then the concerns which were causing you stress. Exercise will also help you to sleep soundly, and getting enough healthy sleep is an important part of combating stress. You should examine your sleep habits and make sure you are getting enough sleep each night. Many people do not get enough sleep and this contributes to the stress they experience trying to cope with things during their waking life. If you are one of the individuals who do not get plentiful sleep, you should seriously consider rearranging your life to get more sleep. Make sure you consult your doctor before beginning any new exercise program.
There are some forms of exercise that combine meditation, breathing and physical movement. For example, you might wish to try Tai Chi or Yoga.

Remember, the best stress reduction system is the one that works for you and leads to less stress and more relaxation. Often people can improve their overall results by just adding more pleasant enjoyable moments during the day. Listening to your favorite music or reading a good book are some things you may have neglected to include in your life recently. Taking the time to enjoy good food, and taking a brisk walk can all add up to less stress and a more enjoyable relaxing existence. A lot of little things can add up and change the tone of your life toward the more positive. One of these things, often overlooked, is to include more humor in your life. This might include seeing more comedies in the movies, and amusing shows on TV, for example, going to the Comedy Channel regularly, or reading your favorite comedian’s latest book. It is now accepted that humor and laughter can significantly lower stress and have very positive mental and physiological effects on your health.

You must experiment and see what works best for you. Often it may actually be a combination of things that will best lead to you a less stressful, more relaxing and enjoyable life.

Simple Ways to Reduce Your Stress and be Happy

Stress can be a good thing. Do I have your attention? Does that statement sound contrary to everything you have ever heard about stress? Well, too much of anything is bad for the health and a small amount of stress is actually good, as it could actually help you function at your best. However, as we all know, too much stress can take a serious physical toll as well as a mental toll on your body. As with many things in life we need everything in moderation and this is especially so for stress which should be recognized, evaluated and managed carefully.

So how should you manage that stress? The following sections are some very simple and easy to apply tips and advice to help manage your stress.

Stress Tip 1: Write it out, schedule it out.

You can help reduce your stress by making lists and writing things down. It is best to write down everything that seems to be overwhelming stressful. People under stress often find a things-to-do-list is much easier to manage than having errands all crumpled up in your head. You have enough to worry about without stressing about little things. Writing down the tasks, and putting a specific schedule and time to do them, helps you manage activities one item at a time. Also, the task of crossing out an activity that has you have accomplished is very rewarding as you see items coming off your list can really relieve stress as you see more goals completed.

Stress Tip 2: Complete one task at a time works.

You may cause yourself a lot of stress by trying to focus on many things and tasks at once. Focus and put all your attention and effort on one task at one time until it is complete. It does not help to feel stressed about the other undone or to-do tasks. Thinking about other tasks while undertaking another only adds unnecessary stress and could even hamper in doing the task you are attempting to accomplish at present.

Stress Tip 3: Take it slow and relax!

Just like the Rabbit and the Tortoise in the fable, “Slow and steady wins the race”. At least, try not to expend too much energy on activities that are currently not priorities. Prioritizing tasks and realizing which ones are less important can really alleviate stress. When we stress on too many things at once and realize some of these items are not absolute priorities it leaves us mental focus to deal with the tasks that really are important. This way you have the energy for the tasks you must do now and the easier or less important tasks can either be tackled later or dealt with in another way. This latter point leads into our next tip…Stress Tip 4: Delegate, delegate, delegate, and if you can, delegate

You can really help your stress by realizing you do not have to do everything all at once or by yourself. If you need help to get something done then get help, or pay for help. When you are stretched too thin and getting stressed you are not able to perform at your best so if needed hire someone to mow the lawn or get a sitter for your children. The stressful feelings of being pushed to finish something on time will somehow be eliminated if tasks are delegated. This stress relief takes a load off unnecessary worry and anxiety. Moreover, it is easier checking up on other people’s progress than worrying yourself and stressing over doing everything on your own, all at once.

Stress Tip 5: Give yourself a reward, you earned it.

One of my favorite anti-stress tips is to acknowledge your accomplishments, no matter how big or small. This is something you need to do before getting on to the next tasks and activities as it places a mental smile in your thoughts and gives you a fresh feeling before you move on. It reduces stress and could even make you happier in doing the next task.

Stress Tip 6: Take a break.

Everyone needs a break or mental rest occasionally to be more productive. A ten to fifteen minute break during your work is absolutely necessary. Go visit a nearby cafe, take a swift, brisk walk, or do anything to take your mind completely off work, at least for a little while.

This is necessary to refresh your mind and recharge your batteries. If there is no way you can leave your stressful environment, you can also stay where you are and simply close your eyes as you visualize a peaceful landscape or a relaxing scene. This frees the stress from your muscles and your mind. If you have an iPod or mp3 player you can also download plenty of peaceful music tracks to drown out the noise around you to help you relax.

Stress Tips Conclusion

There are many other great guides available online that can really help you reduce stress and anxiety. You should check them out and see which ones really address your needs so you can find the complete road to minimal stress

Manage Your Stress With Ease

Studies from the 1950s, 60s and 70s predicted that with advances in technology we would have a lot more leisure time by the year 2000. How wrong they were! Today we are expected to produce a lot more, of a higher quality, as fast as possible and all with less support than we had 30 years ago. In this information age we spend more time living inside our heads than in our bodies; we move less and think more and it is taking a major toll on our health. The effects of pressure have become so prevalent in our lives that they have even been given it a name: stress.

Stress is an internal phenomenon. You might say, My office is stressful or My shopping mall gives me stress or You try having four kids and not being stressed! But while these are contributors to the stress process they do not create stress. There is no such thing as external stress. Stress is in your thoughts, feelings and beliefs and how you choose to behave in response to an external pressure. If you feel that a situation is more demanding than you are capable of handling, then you will experience stress.

The three major causes of stress

Acute Pressure

Acute Pressure is pressure that only lasts for a short period of time. As an example, imagine you are a cat strolling through the backyard, minding your own business, when suddenly a rabid dog jumps over the fence and charges straight toward you. Your body would react immediately by activating a series of neurological, biochemical, hormonal and physiological actions, all designed to help you avoid the dog and survive. This automatic response is commonly referred to as the fight or flight response. The stress response in the case of our cat runs its course very quickly, eg the dog bolts over the fence and charges at the cat (the external pressure), which causes the cats brain and hormonal system to release a series of stress hormones (the stress response), which in turn puts the cat in a physiological state to either fight the dog or run away (the fight or flight response). After escaping the dog, the cats stress hormones return to normal and it is soon strolling through the backyard again. This is an example of acute pressure causing stress. The short-term effects of acute stress include an increase in heart rate, blood pressure, breathing rate, body temperature and adrenaline output as well as feelings of anxiety, nervousness and tension.

Chronic Pressure

Unfortunately in todays world, we humans are not as fortunate as the cat. Every day we deal with situations that cause continuous stress. Alarm clocks, unexpected bills, mortgage repayments, traffic jams, work, family and partner commitments, all of which can be harder to escape than the rabid dog and unlike the rabid dog, they come back time and time again. This creates a situation where we are constantly stuck in the middle of the stress response, where our stress hormones are elevated for long periods of time. Although this is not immediately life-threatening (as is the acute pressure situation of the cat and the dog), over the long term it can lead to obesity, reduced sex drive, weakened immune system, loss of memory and poor feelings of well being. If we cannot remove or escape from acute stress, it soon becomes chronic stress.

Imagined Pressure

Our subconscious minds cannot distinguish between a real and an imagined event. Therefore, even though some of our fears may be anticipated or imagined, rather than actual, they still activate the bodys stress responses. If these fears are not dealt with they will soon become a source of chronic stress.

A large proportion of the stress we experience is caused by either a fear of failure or fear of success. Fear of failure can be traced back to a fear of loss in some form. Loss of control, reputation, money, livelihood and even life. Fear of success on the other hand can be traced to a fear of your own greatness, which may actually also lead back to a fear of loss. Loss of freedom, loss of privacy, loss of leisure time, loss of having a life.

FEAR = False Expectations Appearing Real. It is thought that as much as 90 per cent of all fears never eventuate and that the other 10 per cent often dont turn out to be as bad as we expect. You need to be aware that fear is a negative thought and the more you focus on it, the more likely it will manifest itself in your life.

The best way to deal with your fears is to categorise them as things you can control and things you cannot control. It is pointless to worry about things that you cannot control. They are what they are and whatever will be will be. There is nothing you can do about them. Focus instead on the things you can control. Begin by putting them into perspective. Ask yourself, If this fear were to eventuate, how stressful would it be on a scale from 1-10?

Only 1-2 per cent of all fears are really worth worrying about. The others, which are more likely to really be inconveniences, should be confronted and dealt with before they create further dis-EASE in your life.

There is nothing either good or bad, but thinking makes it so.Shakespeare

Outcomes of stress

The effects of stress can be either positive or negative, depending entirely on how you choose to view the external pressure.

Positive Outcomes of Stress include:

Increased physical, mental and emotional performance
Growth
Change
Creativity
Fun and enjoyment

The human body loves positive stress as it provides a stimulus for growth and improvement.

Im sure you know of people who just seem to be cruising through life, merely existing and not truly experiencing. These people do not have enough positive stress in their lives. Unfortunately, if we are not growing, we are dying, and these people are simply waiting to die. The key to living an amazing life is to fill it with positive stress so that you are continually growing and developing.

What is a source of positive stress for one person may be a source of negative stress for another. Your experience will depend on your stress threshold and the coping strategies you employ. To determine whether an event causes you positive or negative stress you need to be aware of its affect on your body.

Negative Outcomes of Stress include:

Heart disease
Cancer
Diabetes
Obesity
Illness and injury
Burnout and breakdown

Exposure to too much stress for too long will reduce the ability of your immune system and enhance your susceptibility to dis-EASE. The first sign of any dis-EASE in your life is a good indicator that you have surpassed your stress threshold. As with all forms of dis-EASE, before you can address your stress you must first confront the underlying issue(s) causing it. If these issues, thoughts, feelings, beliefs and behaviours are not dealt with they can end up ruling our lives and creating self-destructive patterns, which will eventually lead to burnout or even breakdown.

Identify your optimal level of stress

To achieve an optimal balance of stress in your life you should look to involve yourself in situations which are neither too relaxing nor too stressful, but somewhere in between. If something is too easy you will not become sufficiently stimulated to produce a quality performance or growth, and if it is too difficult you will become over-stimulated which will also affect your ability to produce a quality performance and lead to dis-EASE. Becoming an expert in your own stress management is simply a matter of putting yourself into situations that provide you with enough stimulation to perform at your peak.

Coping Strategies

By listening to your body you will be able to implement positive solutions to reduce the effects of stress in your life.

Positive Coping Strategies:

Planning ahead
Thinking positive and empowering thoughts
Eliminating toxins
Exercising
Eating well
Resting, relaxing and rejuvenating
Evaluating

Negative Coping Strategies:

Too often people will deal with the effects of stress by using either stimulants to kick start the body or suppressants to slow it down. Unfortunately, most of these stimulants and suppressants are toxic. Continuously pumping your body with toxins is one of the fastest ways to inflict damage on yourself. Toxins can take the form of:

Stimulants

Caffeine
Nicotine
Recreational drugs
Sugar

Suppressants

Alcohol
Prescription drugs
High fat or processed foods

Behaviours

Work addiction
Sex addiction
Exercise addiction
Food addiction (overeating/under eating)
Television addiction
Gambling

The problem with these coping strategies is they do not address the root cause of the stress. They simply mask the symptoms and thus become detrimental to your health.

Are you suffering from stress?