37 Stress Management Tips
Stress is a fact of life, but being stressed out is not. We don't always have control over what happens to us, says Allen Elkin, Ph.D., director of the Stress Management Counseling Center in New York City, and yet, that doesn't mean we have to react to a difficult, challenging situation by becoming frazzled or feeling overwhelmed or distraught. Being overly anxious is not just a mental hazard; it's a physical one too. The more stressed out we are, the more vulnerable we are to colds, flu, and a host of chronic or life-threatening illnesses. And the less open we are to the beauty and pleasure of life. For your emotional and bodily benefit, we've consulted experts and come up with 37 easy, natural alternatives to anxiety. Enjoy!
1. Breathe Easily
"Breathing from your diaphragm oxygenates your blood, which helps you relax almost instantly," says Robert Cooper, Ph.D., the San Francisco coauthor of The Power of 5 (Rodale Press, 1996), a book of five-second and five-minute health tips. Shallow chest breathing, by contrast, can cause your heart to beat faster and your muscles to tense up, exacerbating feelings of stress. To breathe deeply, begin by putting your hand on your abdomen just below the navel. Inhale slowly through your nose and watch your hand move out as your belly expands. Hold the breath for a few seconds, then exhale slowly. Repeat several times.
2. Visualize Calm
It sounds New Age-y, but at least one study, done at the Cleveland Clinic Foundation, has found that it's highly effective in reducing stress. Dr. Cooper recommends imagining you're in a hot shower and a wave of relaxation is washing your stress down the drain. Gerald Epstein, M.D., the New York City author of Healing Visualizations (Bantam Doubleday Dell Press, 1989), suggests the following routine: Close your eyes, take three long, slow breaths, and spend a few seconds picturing a relaxing scene, such as walking in a meadow, kneeling by a brook, or lying on the beach. Focus on the details -- the sights, the sounds, the smells.
3. Make Time for a Mini Self-Massage
Maria Hernandez-Reif, Ph.D., of the Touch Research Institute at the University of Miami School of Medicine, recommends simply massaging the palm of one hand by making a circular motion with the thumb of the other. Or use a massage gadget. The SelfCare catalog offers several, such as the S-shaped Tamm unit, that allow you to massage hard-to-reach spots on your back. For a free catalog, call 800-345-3371 or go to www.selfcare.com.
4. Try a Tonic
A study at Duke University in Durham, NC, found homeopathy effective in quelling anxiety disorders. Look for stress formulas such as Nerve Tonic (from Hyland) or Sedalia (from Boiron) in your health food store, or consult a licensed homeopath. To find one near you, contact the National Center for Homeopathy, 801 North Fairfax St., Suite 306, Alexandria, VA 22314; 703-548-7790 or go to www.healthy.net/nch/.
5. Say Cheese
Smiling is a two-way mechanism. We do it when we're relaxed and happy, but doing it can also make us feel relaxed and happy. "Smiling transmits nerve impulses from the facial muscles to the limbic system, a key emotional center in the brain, tilting the neurochemical balance toward calm," Dr. Cooper explains. Go ahead and grin. Don't you feel better already?
6. Do Some Math
Using a scale of one to 10, with one being the equivalent of a minor hassle and 10 being a true catastrophe, assign a number to whatever it is that's making you feel anxious. "You'll find that most problems we encounter rate somewhere in the two to five range -- in other words, they're really not such a big deal," says Dr. Elkin.
7. Stop Gritting Your Teeth
Stress tends to settle in certain parts of our bodies, the jaw being one of them. When things get hectic, try this tip from Dr. Cooper: Place your index fingertips on your jaw joints, just in front of your ears; clench your teeth and inhale deeply. Hold the breath for a moment, and as you exhale say, "Ah-h-h-h," then unclench your teeth. Repeat a few times.
8. Compose a Mantra
Devise an affirmation -- a short, clear, positive statement that focuses on your coping abilities. "Affirmations are a good way to silence the self-critical voice we all carry with us that only adds to our stress," Dr. Elkin says. The next time you feel as if your life is one disaster after another, repeat 10 times, "I feel calm. I can handle this."
9. Check Your Chi
Qigong (pronounced chee-gong) is a 5,000-year-old Chinese practice designed to promote the flow of chi, the vital life force that flows throughout the body, regulating its functions. Qigong master Ching-Tse Lee, Ph.D., a professor of psychology at Brooklyn College in New York, recommends this calming exercise: Stand with your feet shoulder-width apart and parallel. Bend your knees to a quarter-squat position (about 45 degrees) while keeping your upper body straight. Observe your breathing for a couple of breaths. Inhale and bring your arms slowly up in front of you to shoulder height with your elbows slightly bent. Exhale, stretching your arms straight out. Inhale again, bend your elbows slightly and drop your arms down slowly until your thumbs touch the sides of your legs. Exhale one more time, then stand up straight.
10. Be a Fighter
"At the first sign of stress, you often hear people complain, 'What did I do to deserve this?'" says Dr. Cooper. The trouble is, feeling like a victim only increases feelings of stress and helplessness. Instead, focus on being proactive. If your flight gets canceled, don't wallow in self-pity. Find another one. If your office is too hot or too cold, don't suffer in silence. Call the building manager and ask what can be done to make things more comfortable.
11. Put It on Paper
Writing provides perspective, says Paul J. Rosch, M.D., president of the American Institute of Stress in Yonkers, NY. Divide a piece of paper into two parts. On the left side, list the stressors you may be able to change, and on the right, list the ones you can't. "Change what you can," Dr. Rosch suggests, "and stop fretting over what you can't."
12. Count to 10
Before you say or do something you'll regret, step away from the stressor and collect yourself, advises Dr. Cooper. You can also look away for a moment or put the caller on hold. Use your time-out to take a few deep breaths, stretch, or recite an affirmation.
13. Switch to Decaf
Wean yourself slowly, or you might get a caffeine-withdrawal headache that could last for several days, cautions James Duke, Ph.D., the Fulton, MD, author of The Green Pharmacy (Rodale Press, 1997). Subtract a little regular coffee and add some decaf to your morning cup. Over the next couple of weeks, gradually increase the proportion of decaf to regular until you're drinking all decaf. You should also consider switching from regular soft drinks to caffeine-free ones or sparkling mineral water.
14. Just Say No
Trying to do everything is a one-way ticket to serious stress. Be clear about your limits, and stop trying to please everyone all the time.
15. Take a Whiff
Oils of anise, basil, bay, chamomile, eucalyptus, lavender, peppermint, rose, and thyme are all soothing, say Kathy Keville and Mindy Green, coauthors of Aromatherapy: A Complete Guide to the Healing Art (Crossing Press, 1995). Place a few pieces of rock salt in a small vial, then add a couple of drops of the oil of your choice (the rock salt absorbs the oil and is much less risky to carry around in your purse than a bottle of oil). Open the vial and breathe in the scent whenever you need a quick stress release. Look for the oils in your local health food store, or try one of the following mail-order companies: Aroma-Vera, 5901 Rodeo Rd., Los Angeles, CA 90016, 800-669-9514; or Leydet Aromatics, P.O. Box 2354, Fair Oaks, CA 95628, 916-965-7546.
16. Warm Up
Try this tip from David Sobel, M.D., in San Jose, CA, author of The Healthy Mind, Healthy Body Handbook (I S H K Book Service, 1997): Rub your hands together vigorously until they feel warm. Then cup them over your closed eyes for five seconds while you breathe deeply. The warmth and darkness are comforting.
17. Say Yes to Pressure
Acupressure stimulates the same points as acupuncture, but with fingers instead of needles. Michael Reed Gach, Ph.D., director of the Acupressure Institute in Berkeley, CA, recommends pressing on the following three points:
The Third Eye, located between the eyebrows, in the indentation where the bridge of the nose meets the forehead.
The Heavenly Pillar, on the back of the neck slightly below the base of the skull, about half an inch
From India, Vadodara
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5Stress is a fact of life, but being stressed out is not. We don't always have control over what happens to us, says Allen Elkin, Ph.D., director of the Stress Management Counseling Center in New York City, and yet, that doesn't mean we have to react to a difficult, challenging situation by becoming frazzled or feeling overwhelmed or distraught. Being overly anxious is not just a mental hazard; it's a physical one too. The more stressed out we are, the more vulnerable we are to colds, flu, and a host of chronic or life-threatening illnesses. And the less open we are to the beauty and pleasure of life. For your emotional and bodily benefit, we've consulted experts and come up with 37 easy, natural alternatives to anxiety. Enjoy!
1. Breathe Easily
"Breathing from your diaphragm oxygenates your blood, which helps you relax almost instantly," says Robert Cooper, Ph.D., the San Francisco coauthor of The Power of 5 (Rodale Press, 1996), a book of five-second and five-minute health tips. Shallow chest breathing, by contrast, can cause your heart to beat faster and your muscles to tense up, exacerbating feelings of stress. To breathe deeply, begin by putting your hand on your abdomen just below the navel. Inhale slowly through your nose and watch your hand move out as your belly expands. Hold the breath for a few seconds, then exhale slowly. Repeat several times.
2. Visualize Calm
It sounds New Age-y, but at least one study, done at the Cleveland Clinic Foundation, has found that it's highly effective in reducing stress. Dr. Cooper recommends imagining you're in a hot shower and a wave of relaxation is washing your stress down the drain. Gerald Epstein, M.D., the New York City author of Healing Visualizations (Bantam Doubleday Dell Press, 1989), suggests the following routine: Close your eyes, take three long, slow breaths, and spend a few seconds picturing a relaxing scene, such as walking in a meadow, kneeling by a brook, or lying on the beach. Focus on the details -- the sights, the sounds, the smells.
3. Make Time for a Mini Self-Massage
Maria Hernandez-Reif, Ph.D., of the Touch Research Institute at the University of Miami School of Medicine, recommends simply massaging the palm of one hand by making a circular motion with the thumb of the other. Or use a massage gadget. The SelfCare catalog offers several, such as the S-shaped Tamm unit, that allow you to massage hard-to-reach spots on your back. For a free catalog, call 800-345-3371 or go to www.selfcare.com.
4. Try a Tonic
A study at Duke University in Durham, NC, found homeopathy effective in quelling anxiety disorders. Look for stress formulas such as Nerve Tonic (from Hyland) or Sedalia (from Boiron) in your health food store, or consult a licensed homeopath. To find one near you, contact the National Center for Homeopathy, 801 North Fairfax St., Suite 306, Alexandria, VA 22314; 703-548-7790 or go to www.healthy.net/nch/.
5. Say Cheese
Smiling is a two-way mechanism. We do it when we're relaxed and happy, but doing it can also make us feel relaxed and happy. "Smiling transmits nerve impulses from the facial muscles to the limbic system, a key emotional center in the brain, tilting the neurochemical balance toward calm," Dr. Cooper explains. Go ahead and grin. Don't you feel better already?
6. Do Some Math
Using a scale of one to 10, with one being the equivalent of a minor hassle and 10 being a true catastrophe, assign a number to whatever it is that's making you feel anxious. "You'll find that most problems we encounter rate somewhere in the two to five range -- in other words, they're really not such a big deal," says Dr. Elkin.
7. Stop Gritting Your Teeth
Stress tends to settle in certain parts of our bodies, the jaw being one of them. When things get hectic, try this tip from Dr. Cooper: Place your index fingertips on your jaw joints, just in front of your ears; clench your teeth and inhale deeply. Hold the breath for a moment, and as you exhale say, "Ah-h-h-h," then unclench your teeth. Repeat a few times.
8. Compose a Mantra
Devise an affirmation -- a short, clear, positive statement that focuses on your coping abilities. "Affirmations are a good way to silence the self-critical voice we all carry with us that only adds to our stress," Dr. Elkin says. The next time you feel as if your life is one disaster after another, repeat 10 times, "I feel calm. I can handle this."
9. Check Your Chi
Qigong (pronounced chee-gong) is a 5,000-year-old Chinese practice designed to promote the flow of chi, the vital life force that flows throughout the body, regulating its functions. Qigong master Ching-Tse Lee, Ph.D., a professor of psychology at Brooklyn College in New York, recommends this calming exercise: Stand with your feet shoulder-width apart and parallel. Bend your knees to a quarter-squat position (about 45 degrees) while keeping your upper body straight. Observe your breathing for a couple of breaths. Inhale and bring your arms slowly up in front of you to shoulder height with your elbows slightly bent. Exhale, stretching your arms straight out. Inhale again, bend your elbows slightly and drop your arms down slowly until your thumbs touch the sides of your legs. Exhale one more time, then stand up straight.
10. Be a Fighter
"At the first sign of stress, you often hear people complain, 'What did I do to deserve this?'" says Dr. Cooper. The trouble is, feeling like a victim only increases feelings of stress and helplessness. Instead, focus on being proactive. If your flight gets canceled, don't wallow in self-pity. Find another one. If your office is too hot or too cold, don't suffer in silence. Call the building manager and ask what can be done to make things more comfortable.
11. Put It on Paper
Writing provides perspective, says Paul J. Rosch, M.D., president of the American Institute of Stress in Yonkers, NY. Divide a piece of paper into two parts. On the left side, list the stressors you may be able to change, and on the right, list the ones you can't. "Change what you can," Dr. Rosch suggests, "and stop fretting over what you can't."
12. Count to 10
Before you say or do something you'll regret, step away from the stressor and collect yourself, advises Dr. Cooper. You can also look away for a moment or put the caller on hold. Use your time-out to take a few deep breaths, stretch, or recite an affirmation.
13. Switch to Decaf
Wean yourself slowly, or you might get a caffeine-withdrawal headache that could last for several days, cautions James Duke, Ph.D., the Fulton, MD, author of The Green Pharmacy (Rodale Press, 1997). Subtract a little regular coffee and add some decaf to your morning cup. Over the next couple of weeks, gradually increase the proportion of decaf to regular until you're drinking all decaf. You should also consider switching from regular soft drinks to caffeine-free ones or sparkling mineral water.
14. Just Say No
Trying to do everything is a one-way ticket to serious stress. Be clear about your limits, and stop trying to please everyone all the time.
15. Take a Whiff
Oils of anise, basil, bay, chamomile, eucalyptus, lavender, peppermint, rose, and thyme are all soothing, say Kathy Keville and Mindy Green, coauthors of Aromatherapy: A Complete Guide to the Healing Art (Crossing Press, 1995). Place a few pieces of rock salt in a small vial, then add a couple of drops of the oil of your choice (the rock salt absorbs the oil and is much less risky to carry around in your purse than a bottle of oil). Open the vial and breathe in the scent whenever you need a quick stress release. Look for the oils in your local health food store, or try one of the following mail-order companies: Aroma-Vera, 5901 Rodeo Rd., Los Angeles, CA 90016, 800-669-9514; or Leydet Aromatics, P.O. Box 2354, Fair Oaks, CA 95628, 916-965-7546.
16. Warm Up
Try this tip from David Sobel, M.D., in San Jose, CA, author of The Healthy Mind, Healthy Body Handbook (I S H K Book Service, 1997): Rub your hands together vigorously until they feel warm. Then cup them over your closed eyes for five seconds while you breathe deeply. The warmth and darkness are comforting.
17. Say Yes to Pressure
Acupressure stimulates the same points as acupuncture, but with fingers instead of needles. Michael Reed Gach, Ph.D., director of the Acupressure Institute in Berkeley, CA, recommends pressing on the following three points:
The Third Eye, located between the eyebrows, in the indentation where the bridge of the nose meets the forehead.
The Heavenly Pillar, on the back of the neck slightly below the base of the skull, about half an inch
From India, Vadodara
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I thought of adding some that would help us manage stress at our working place
__________________________________________________ ______
Today’s workplace produces plenty of stress. Life’s little hassles mount up until you say to yourself, “If one more thing goes wrong today, I’ll explode.” Don’t reach for the aspirin bottle, try these stress management tips.
Can we eliminate the stressors of modern work life? No. The trick is learning how to manage the stress versus being overwhelmed by it. Here are seven stress management tips
Know the enemy.
What, exactly, is stressing you out? Is it your job? Your home life? Your relationships? Without knowing the root of the problem, you are unlikely to resolve it.
Share the load.
Delegate whenever possible. Don’t fall into the trap of thinking you are the only person who can do the job right. Your coworkers and boss might start to buy into that concept as well.
Get a fresh outlook.
Whoops! I made a mistake. Okay. The world is not going to come to an end. Stress often comes from taking yourself and the job too seriously.
Be a kid again…play.
Put your job concerns aside for five minutes and concentrate on something of fun. Use your break time to work a crossword puzzle, play a quick game of Frisbee, listen to some good music, etc. A few minutes spent playing brings renewed energy to the job.
Let go.
Recognize the difference between the things you can control and the things you cannot. Make a list of these two categories. Stop stressing about the things in your job you have no control over.
Develop a tough skin.
Try not to personalize any criticism you receive. Look at negative comments as constructive criticism that allows you to improve your work.
Don’t make work your life.
Job stress builds when our minds are constantly focused on work. Strive for balance in your life. Make time for family, friends, hobbies and, most importantly, fun.
You man need to give your job the heave-ho. You know it’s time to quit when:
1. You’ve tried all the appropriate channels and methods for resolving your situation, to no avail.
2. You are not challenged and so bored that you hate to go to work every day.
3. Your boss is intimidating, disrespectful or demeaning to you.
Stress is a fact of life, but it need not be a way of life. Every job has stress. It is an inevitable consequence of living and working with others. Effective stress managers know how to reduce the harmful effects while retaining the energy and creativity needed to work and live in a stressful environment.
Article Source: http://EzineArticles.com/
From India, Ahmadabad
Acknowledge(0)Amend(0)
__________________________________________________ ______
Today’s workplace produces plenty of stress. Life’s little hassles mount up until you say to yourself, “If one more thing goes wrong today, I’ll explode.” Don’t reach for the aspirin bottle, try these stress management tips.
Can we eliminate the stressors of modern work life? No. The trick is learning how to manage the stress versus being overwhelmed by it. Here are seven stress management tips
Know the enemy.
What, exactly, is stressing you out? Is it your job? Your home life? Your relationships? Without knowing the root of the problem, you are unlikely to resolve it.
Share the load.
Delegate whenever possible. Don’t fall into the trap of thinking you are the only person who can do the job right. Your coworkers and boss might start to buy into that concept as well.
Get a fresh outlook.
Whoops! I made a mistake. Okay. The world is not going to come to an end. Stress often comes from taking yourself and the job too seriously.
Be a kid again…play.
Put your job concerns aside for five minutes and concentrate on something of fun. Use your break time to work a crossword puzzle, play a quick game of Frisbee, listen to some good music, etc. A few minutes spent playing brings renewed energy to the job.
Let go.
Recognize the difference between the things you can control and the things you cannot. Make a list of these two categories. Stop stressing about the things in your job you have no control over.
Develop a tough skin.
Try not to personalize any criticism you receive. Look at negative comments as constructive criticism that allows you to improve your work.
Don’t make work your life.
Job stress builds when our minds are constantly focused on work. Strive for balance in your life. Make time for family, friends, hobbies and, most importantly, fun.
You man need to give your job the heave-ho. You know it’s time to quit when:
1. You’ve tried all the appropriate channels and methods for resolving your situation, to no avail.
2. You are not challenged and so bored that you hate to go to work every day.
3. Your boss is intimidating, disrespectful or demeaning to you.
Stress is a fact of life, but it need not be a way of life. Every job has stress. It is an inevitable consequence of living and working with others. Effective stress managers know how to reduce the harmful effects while retaining the energy and creativity needed to work and live in a stressful environment.
Article Source: http://EzineArticles.com/
From India, Ahmadabad
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