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Developing Coping Skills Within Stressful Situations

March 25, 2012 By Admin Leave a Comment

A Vision is a Target that Beckons

When you find yourself in a stressful situation (i.e., a closing that is coming up, an especially important negotiation) you may discover that your normal cool is replaced with panic. With practice, you can learn to handle these situations with grace. Here are some points to consider.

Step back and see the big picture…

When things get too much, slow yourself down. Take a step back and observe the situation from a neutral stand point.
What is the key objective (s) that you have to meet or get out of the situation? – Think about it and write it down, if there is more than one objective write them down and then go back over them and label them in order of priority. If you are unable to do so, then you may need to communicate this to all parties to agree timescales and then set priorities accordingly.
How can you achieve this objective in the time you have? Can you partially achieve this, or is there another way to look at how others can possible help you to achieve this objective in the time you have?
When can you achieve this? Look at the level of the tasks at hand, and evaluate the length of time each task would take you.
Once you have the information to hand, communicate this to all concerned, get their agreement and understanding on what you can and cannot do in the timescales give, and then you can begin to work towards your objective.

Review your goal. Hannah More wrote, “Obstacles are those frightful things you see when you take your eyes off the goal.”…

Always keep yourself focused on what it is your are trying to achieve. Remember, if you have your goal as a vision in your minds eye it will eventually become reality in the real world, but you do need to focus.
Go back over your goal regularly to ensure you are on track to achieving it. If you are not, then you may have to make some adjustments to ensure you can still achieve that goal.
Obstacles will always come up in the way, they are called ‘life’. Do not stay still when faced with an obstacle, look at how you can work around or over it, but get round them one way or another. Never make excuses of things becoming in the way of your goal / objective. The only thing stopping you achieving those goals or objectives is YOU.

Realize that stress is caused by fear. Fear is not a thing. It’s just a thought… Give yourself positive thoughts to dispel those fears.

Step back and see the big picture….
Sometimes, we just have to “feel the fear and do it any way”.

Give yourself a pep talk…

Have faith in yourself and what you are able to do, this will dispel the ‘fear fairy’ who takes great joy in feeding on your fear and builds it up no end. Play down the fear and go with your gut instincts.
Sometimes we have to fail in order to succeed…..
If you are into ‘mantra’s’ then devise one to say to yourself in such times. The most important thing is not what others tell us, but what we tell ourselves.. If we tell ourselves negative things, we will begin to believe them, and therefore fulfil our own self limiting prophecy. So tell yourself positive things and motivate yourself to get positive outcomes.

Do it now. Develop the habit of doing what you need to do when the thought comes to you…”

Colette Morris has owned two online business for the last 5 years and prior to that has worked as a Consultant Project Manager and Analyst working across Public and Private Industries. Her passion and hobbies include health and well being, personal development and helping others to achieve their potential.

See how Colette is helping others achieve their potential at http://www.bewealthywithme.com.

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Filed Under: Coping Skills, Stress Management Tagged With: coping, handling stressful situations, self improvement, stress management

Tips For Coping With Holiday Stress – Be Merry Not Stressed!

December 18, 2011 By Admin Leave a Comment

By Patricia L. McCallum -

Tips for Coping With Holiday Stress

During the holidays, it is easy to get stressed out. Knowing how to cope with holiday stress is important so that you do not feel beat when the holiday season is over. You are less pleasant to be around when you look and sound defeated by the holidays. Here are some holiday stress management tips and tricks that will help anyone get over those seasonal blues.

Get holiday shopping done early

When comes to coping with holiday stress, getting your holiday shopping out of the way early is a good way to lessen your burden. Most people already know what they want to eat for the holidays. They also know how they want to decorate and what gifts they want to give. If you already know all of those things before they holiday season actually starts, it is fairly easy to get some if not all of the actual shopping out of the way early on.

Ask for help

This may seem silly, but asking for help can really help with coping with holiday stress. There are many people who would rather get hit by a train, then ask for help. However, many times people are willing to help their friends, relatives, and neighbors get things done if it will make everyone happy. So do not be afraid to go and ask for help, especially from the people you may be having over the holidays.

Listen to holiday music

One of the best cures for the holiday blues is listening to music associated with that holiday. Music is very soothing to the mind and body, and will help you feel less stressed out. Choose songs that are fun and happy to listen to over those that have a more mellow tone, because the cheerful songs will help you get into the right mood. This is the best way to manage your stress levels without actually doing the other two ideas. Do not let the holidays get you down. Instead put on a happy face and do what you can to help alleviate the pressure. Coping with holiday stress will ultimately make you a happier person to be around. It will make the holiday season be a wonderful time for everyone to be together. Each year, holidays will get easier and easier, and you will find that holiday stress management is the best thing that you could have done for yourself. Happy Holidays!

Click here for more Tips for Coping With Holiday Stress: http://www.stress-affects-health.com/holiday-stress-tips.html

Patricia McCallum is a certified yoga instructor, former Buddhist nun and creator of the Tibetan Life web site containing information about the fascinating Tibetan people; their customs, habits and traditions in Tibet and in the exile communities around the world.

She has created a series of Stretch Chair Yoga Instructional DVDs for people who need gentle easy exercise but who have trouble getting up and down from the mat. http://www.stretch-chairyoga.com

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Stress Management – 7 Coping Skills For Stress Relief

November 13, 2011 By Admin Leave a Comment

By Linda Hampton -

Stress management is the controlling and reducing of tension that occurs in stressful situations. Everyone copes with stress everyday. “I’m SO stressed out!” – It seems like you hear it all the time from nearly every one you know . Most people are unprepared to deal with stressors that trigger feelings that can make us sick. Literally, sick.

The statistics are staggering. Research conducted by the National Institute of Mental Health has shown that anxiety disorders are the number one mental health problem among American women and are second only to alcohol and drug abuse by men. One in every eight Americans age 18-54 suffers from an anxiety disorder. This totals over 19 million people! Anxiety is the most common mental health issue facing adults over the age of 65. Treating anxiety disorders costs the U.S. $46.6 billion annually.

Health Psychology magazine reports that chronic stress can interfere with the normal function of the body’s immune system. And studies have proven that stressed individuals are more vulnerable to allergic, autoimmune, and cardiovascular diseases.

Stress often prompts people to respond in unhealthy ways such as smoking, drinking alcohol, eating poorly, or becoming physically inactive. This causes damage to the mind and body.

There are 3 common types of stress:

Mini-stress – the annoying hassles of day to day life: – Heavy traffic – Cells phones with no power

Moderate-stress – the more significant day-to-day hassles that comes from deadlines and time pressures constraints – Project deadline at work – Holidays

Severe-stress – those events that are traumatic long term or permanent – Divorce or separation – Loss of job

Although there is no definitive answer to any of specific stressor you may experience, it’s your coping skills that support your ability to manage stress.

Here are 7 coping skills to stress proof your life.

1.Know how to relax – find a quiet place, get comfy make sure your body is well supported. Breath slowly and deeply.

2. Eat right and exercise often – avoid caffeine and refined sugar, eat dairy products which may improve your mood. Make exercise a part of your daily life-even if it’s only taking the stairs instead of the elevator or parking at the far end of the lot.

3. Learn it is OK to say ‘no’. Often, many of us feel we have to say ‘yes’ to everyone, every time we’re asked for help. You can’t be all things to all people. You must first meet your own needs before you can truly give others what they need.

4. Take a mini-vacation from stress. If you can find fifteen minutes a day, or one hour a week if daily isn’t possible, make a date with yourself. Schedule a walk around the block, lunch in the park, a sunrise or sunset alone, a bubble bath without interruptions.

5. Make time for yourself, your number one priority; once your own needs are met you will find you have more time for others. And you may find more pleasure in helping others when you don’t feel that you must always put others needs before your own.

6. Go outside and enjoy Mother Nature. A little sunshine and activity can have amazing ramifications on your stress level and will enhance your entire outlook towards life. Your improved attitude will have a positive effect on everyone. Not only will you be less stressed, you will be healthier, happier, and more energetic; ready to face whatever obstacles come your way.

7. Have a good sense of humor. Be a resource to yourself. Try something new, learn to play again. Laugh. Laughter releases endorphins, chemicals in the brain that restore calm.

Stress management and how you cope with stress is part of your daily life. It’s how you react to stress that makes all the difference in maintaining your health and well-being. Just like causes of stress differ from person to person, what relieves stress is not the same for everyone. You’ll never completely get rid of stress, but you can learn to manage stress with coping techniques that work for you. I hope that I’ve given you some great ideas on how you can deal with stress.

Linda Hampton RN, MSN a wellness and stress management coach with over 15 years executive experience. Helping teams manage stress and meet goals. Would you like to learn stress relief techniques that get results? Learn how to dramatically improve your stress relief results by claiming your FREE 5 Part customized home study course at => http://www.keytostressfreeliving.com

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How To Manage Stress and Find The Right Stress Remedy

June 27, 2011 By Admin Leave a Comment

By Sandy Rutherforde

Everyone experiences stress from time to time. It is almost inevitable. Work obligations, school, children, and home life are all things that people cannot live without and can cause them stress. A small amount of stress is actually good for a person. Some scientists say it is what motivates us and keeps us going.

However, too much of it can cause adverse health effects such as: heart palpitations, increased blood pressure, increased respiration and weight loss or gain. That is why it is very important that a person learns how to manage his or her stress. It can be managed by meditation, exercise, taking up a hobby, and learning to say no.

Meditation can be a great stress remedy. It is done by a person breathing deep and focusing his or her attention on one thing. This is a practice that many people have done for years and is still popular today. When a person meditates, it calms them down. It also reduces blood pressure and heart rate, thus reducing a person’s tension level.

Exercise is another stress remedy that a person can use. There is nothing like a sweaty workout to take a person’s mind off the day’s stressors. In order for exercise to effectively reduce tension, it must be done at least 3 days out of the week for 35-45 minutes at a time. Exercise will leave a person feeling refreshed and more relaxed.

Taking up a hobby can also help a person manage his or her stress better. Everyone needs an escape from the world and discovering something that one enjoys doing can be that escape. Whether it’s drawing, writing, dancing, or just sitting down watching a comedy, everyone needs to do something that is enjoyable to keep the level of tension down.

Learning to say no is also a very effective stress remedy. Oftentimes, people simply have too much on their plate and need to empty it sometimes. If a person is feeling overwhelmed, he or she should not hesitate to say no to their boss, their spouse, their children, or their friends. They have to understand that one person can only do so much and that everyone needs a break.

While stress is a natural part of life, it is something a person must learn to deal with effectively. Otherwise he or she can end up making themselves mentally and physically ill. No one wants to do that, so a person needs to meditate, exercise, take up a hobby, and learn to say no sometimes. That will prevent life’s hassles from overtaking a person.

Are you looking for an all natural anxiety remedy? Be sure to visit my site to learn more about purecalm and other natural supplements.

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20 Best Ways to Relax Your Body and Mind

March 21, 2011 By Admin 2 Comments

By Anna R. -

If you follow these simple tips to relax your body and mind, you are on the best way to find relief from tension and anxiety, cope better with everyday problems, be emotionally stronger, and improve your concentration. You can become more positive, more tolerant and get more out of life. Generally the most effective way to overcome stress and anxiety is not so much to try to change the situations themselves, but simply to change the way you deal with them.

There are many ways to relax body and mind, ranging from the physical (massage, acupressure etc), to the emotional (influencing the subconscious) and spiritual (tapping into the universal life force and your inner spirit). In this article I will give you a few starters so you can instantly begin to relax. There is always more to learn!

Improve your fitness – a fit body is much more able to cope with stress and there is a lot of satisfaction to be gained from physical fitness and achievement. Start slow and don’t overdo it – but steadily build up your strength.
Improve your eating habits – You are what you eat – try eating more vegetables and less fat and see how quickly your body will react and your ability to relax will improve.
Improve your drinking habits – instead of coffee, have a glass of water or herbal tea. If you are feeling anxious, try to cut down on stimuli like caffeine or alcohol which will stress your body even more.
Improve your posture: slumped shoulders and a dropped neck inhibit breathing properly. Straighten up and feel how good it feels to stand up to yourself.
Get comfortable: To be able to calm and relax, remove your shoes, undo your tie or neck button, loosen your belt, unclasp your bra, slip into something comfortable. This is the prerequisite of any relaxing exercise.
Fresh air: Open the windows and breathe in the fresh air.
Slow down: Instead of talking and searching for company at any cost, take a couple of minutes outdoors to slow down. Nature has its own way of calming your mind.
Silence: find a place in silence – treasure it, absorb it, immerse yourself in it, hang on to it as long as possible. Many relaxing exercises will start with a place of silence.
Control Your Breathing: Straighten up and take a deep slow breath through your nose, deep into your tummy, do not let the chest rise, relax your shoulders – then release the breath slowly through your mouth.
Muscle relaxation: Sitting or lying comfortably tense the muscles of one arm – hold it – then let them go limp and feel the difference. Savour the relaxed feeling. Do the same with the other arm and the legs one at a time
Shoulders and neck: Slowly rotate one shoulder backwards and forwards, then up and down. Do the same with the other shoulder. Gently let your head fall down on your chest, then bring it up and backwards. After that, tilt your head on the left and right shoulder. Repeat this slowly.
Jaw release: Open your mouth wide, then close. Repeat this a few times. Then put your fist under your chin, open your mouth and press the lower jaw against the fist. Hold this for a few seconds, then release.
Hands: Clasp fingers tightly and press, then release. Become aware of how tension feels. Then nestle your left in your right hand, the thumbs gently touching each other. Remain like this and relax.
Motivation: motivate yourself to continue on your path to calmness. Actively seek it; if you are certain that you can achieve it the positive energy will push you forward.
Reject stress: Distinctly reorganize your priorities. Reject anything that will put pressure on you. Learn to say no and become more positive and energetic.
Affirmation: This is a whole wide field of possibilities. Try to visualize a certain situation (you being able to cope with a stressful situation for example), then imprint this picture onto a stone or small object you can fit into your pocket. Then every time you touch it you will see this picture and affirm yourself that you can achieve it.
Autogenic Training: This as well is a big field and is a good method for emergency stress response. Lie down and think of your arms. Feel them getting heavy. Think: “My arm is getting heavy”, again and again. Do the same with the other arm and each leg. You can also think: “My arm is getting warm” and repeat that. Feel it getting warm.
Influence your subconscious: To reinforce messages to your subconscious, like “I am calm and can cope with this situation”, there is no way like this: repeat, repeat, repeat.
Visualization: Go to sleep with a picture in your mind how you would like to be. Do this again and again, every night. Try to wake up with this picture in your mind.
Concentrate on the task at hand: If you immerse yourself totally in a task, so that you achieve the very best result you are capable of (this can be anything at all, for example washing the dishes, ironing, driving a car or mowing the lawn), you will find that task becomes like a meditation in itself. Time flies, you derive satisfaction from your efforts and you spend at least this time completely in the here and now, not worrying about past or future.

Anna R. is author of the website http://www.windrose.com.au

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Your Attitude Toward Positive and Negative Events Will Make You More Resilient

January 28, 2011 By Admin Leave a Comment

By Sharon S. Esonis, Ph.D. -

When your world is disrupted and shaken by adverse events, it can be extremely difficult to believe that the future will be better. But that’s just what the resilient person has learned to do. To be resilient, you must be an optimist who is confident that there is hope and renewal in the days to come and that this period of being under a very dark cloud is not personal, permanent or pervasive.

The optimist understands that bad things happen to everyone, and just because an unwanted event occurs, it does not mean that it was self-inflicted or engineered by a vicious, vindictive force. The optimist believes that there is a statute of limitations on the length of suffering — that the effects of the negative events won’t last forever, and that the storm need not cause a downpour over other aspects of one’s life. Resilience is about combating and even becoming immune to despair. An optimistic attitude provides some of the tools for such a worthy endeavor.

Helen Keller, an extraordinary woman whose optimism was a masterful force in living a life of purpose and fulfillment in spite of her very challenging handicaps, was born on June 27, 1880. At the age of 19 months she contracted “brain fever,” which today would probably be diagnosed as scarlet fever. She suffered a complete loss of her hearing and sight. She lived in a dark, silent, angry internal world until, at the age of seven, Anne Sullivan came to teach her.

After many attempts to communicate, Miss Sullivan (“The Miracle Worker”) broke through the barriers of blindness and deafness by splashing water on Helen’s hands, while simultaneously formulating in her hand the word for water in sign language. Anne Sullivan became a beloved friend, confidante and guiding force in Helen’s life.

Against tremendous odds, Helen Keller achieved great accomplishments as an author, speaker and activist. She modeled courage, persistence and optimism in ways that impressed so many people everywhere. She traveled throughout the world, campaigning for civil rights, womens’ rights, voting rights and world peace. She was a devoted advocate for the blind and handicapped. By viewing her limitations as opportunities to make the world a better place, Helen Keller was a shining example of resilience, optimism and commitment.

She is an inspiration in telling us, “We could never learn to be brave and patient if there were only joy in this world,” and that “character cannot be developed in ease and quiet. Only through experience of trial and suffering can the soul be strengthened, ambition inspired and success achieved.”

More information on how to develop your optimism and resilience can be found in my book on Positive Psychology, It’s Your Little Red Wagon… Six Core Strengths for Navigating Your Path to the Good Life (Embrace the Power of Positive Psychology and Live Your Dreams).

Sharon S. Esonis, Ph.D., has spent close to three decades helping individuals thrive and improve their lives through her work as a licensed psychologist, author and life coach. An expert in human behavior and motivation, Dr. Esonis specializes in the burgeoning field of Positive Psychology, the scientific study of optimal human functioning and the core strengths that can lead to the achievement of one’s personally-defined goals.

Her most recent book, “It’s Your Little Red Wagon… 6 Core Strengths for Navigating Your Path to the Good Life (Embrace the Power of Positive Psychology and Live Your Dreams!),” is Dr. Esonis’s contribution to the field of Positive Psychology, presenting proven success factors and strength-building techniques that can lead individuals to a life of purpose, motivation and happiness. It is available on Amazon.com.

Dr. Esonis earned her doctoral degree at Boston College and currently maintains a life coaching practice in the San Diego area. She also teaches Positive Psychology in the Extended Learning Program at California State University San Marcos. To learn more about the power of Positive Psychology and to order her latest book, visit her website at http://www.PositivePathLifeCoaching.com

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Release Stress and Anxiety – Learn to Breathe Fully to Live Fully!

December 14, 2010 By Guest Contributor Leave a Comment

By Donna Packard -

Do you know that most people are breathing barely enough to be alive? Most people breathe in a shallow manner, just bringing the breath barely into the chest. We have been conditioned to hold in our stomachs, and to wear tight clothing, inhibiting our ability to breathe fully. Have you watched a new baby breathing? The baby’s belly rises with the inhale and falls gently with the exhale. It’s kind of like watching the ocean waves rising and falling in a natural rhythm. There is no pause between the inhale and the exhale. This is our natural breathing rhythm.

Many of us have shut down our breathing, and no longer breathe in this natural rhythm due to stressors, repressed emotions, fears, anxiety, etc. that we have experienced throughout our lifetimes. Think of what happens when you get anxious in traffic, for instance. Chances are you are holding your breath.

Our culture has taught us to repress many of our emotions and feelings. If someone is crying, what do we do? We try to get them to stop, where, if we simply allowed them this space to feel, they would move through the feelings, or ‘storm’, clearing them from their emotional and physical bodies. It’s like the ocean that has storms and clears to peaceful sea. Unfortunately, when we repress feelings, they are held in the body’s memory and we begin to breathe in a more shallow way to hold the feelings in.

Additionally, we carry a lot of stress in our bodies. If we are breathing fully, we cannot hold stress in the body. Yet, most of us carry stressors around for many years! For instance, let’s say you have an argument with a loved one or a boss or friend. Your stress level goes way up, and, ideally, it would be best to find a way to relax and bring it back down as soon as possible. Instead, you carry it with you.You think about it later in the day and your stress level rises again. You may think about it the next day and the same thing happens, or months later. Sometimes years later, you are still carrying that residual tension around with you. And, chances are, you are not breathing as fully because of it. This is where we get into trouble, for carrying this stress around with us leads to dis-ease. Most diseases are related to stress in one form or another. I have heard that cancer cannot live in cells that are oxygenated and there are studies that show that heart patients have not had reoccurence of their problems once they learned to breathe fully.

It’s also fascinating how when we learn to breathe fully, not only do we learn ways to relax and relieve stress, we begin to live more fully. It is as if we get back in touch with what is in our hearts, our True Selves, and, often, we also reconnect with our Source, in whatever form and way we each view that. In working with hundreds of people over the years, teaching them how to repattern their breathing, I have witnessed many many people finding a place of inner serenity, of peace. Oftentimes, they were embraced by the consciousness of pure Love.

So, I ask you, in this moment, to take a breath in and out. Does your breathing feel restricted? Ideally, a full breath fills your belly like it is filling a balloon, then rises up through your chest and then releases freely. It may be likened to the ocean waves, where the wave rises in the belly, flows into the shore (the chest) and then flows back out, as the exhale. And, then flows in again, with no pause between the inhale and exhale, in a perfect circle of breathing, flowing in and out freely.

It may be helpful to imagine you are filling a jug with your breath. You fill all the way to the bottom when inhaling, the bottom being the top of your pubic bone, and then filling the jug with the air all the way to the top, which you may imagine as the throat area or even to the top of your head.

I invite you, in this moment, to practice breathing fully and freely.

Exercises:

1. Lie down and place one hand on your abdomen and one hand on your chest. Breathe in your normal fashion. Which hand rises as you inhale? Since many people are shallow breathers, breathing only into the chest. You may find that the hand on the chest raises up with the inhale. Practice bringing the inhale deep into your belly and fill your belly with the air, like you are filling a balloon. You may want to place a small pillow on your abdomen to see if it is rising as you inhale. (One woman I worked with would have her small dog lie on her belly to watch to see if it she was raising him up and down as the breath moved into her belly:-) ) This type of breathing may take practice and, at first, may seem like a lot of work. Yet, in the end, you will be happy you learned to breathe deeply. Getting the breath into your belly is the first step.

2. Once you are able to breathe deeply into your belly, as in step 1. above, next you want to practice bringing the breath into your belly, as above, and then continue to bring it from there up through your chest and heart, and then release it. Breathe in, pull up and release. Do not force the exhale, let it fall like a sigh. Then breathe in again, with no pause between the exhale and inhale and breathe again deeply into your belly. Practice for 5 minutes to start.

3. Begin to notice throughout the day whether you are breathing or not. You may find various times you are holding your breath or not breathing fully. Remind yourself from time to time to take a deep breath! The more fully you breathe, the more fully alive you will be.

When you begin breathing more fully, at first, you may experience different sensations in your body which may not be used to getting as much oxygen. You may feeling tingling in your hands, or face, or feet, or other places. You may feel uncomfortable feelings in various parts of your body at first. You may feel feelings! Just feel what you feel and keep breathing through it! Know it is safe to breathe! The breath carries what gives you life.

Breathe Fully and Live Fully!

Many blessings and remember to Breathe Peace in each moment, Donna Packard, M.Ed., “The Inspirer” http://www.BreathePeace.com

Copyright 2009 Donna Packard. All rights reserved. Please feel free to pass this lesson along, or reprint it, and invite/encourage others to be a part of the Breathe Peace movement. Just be sure to include my name as the author and the website contact information as listed above.

I invite you, in this moment, to Breathe Peace, Donna L. Packard, M.Ed., “The Inspirer”
http://www.BreathePeace.com
E-mail: info@breathepeace.com

Relax, reconnect, move into a consciousness of Love. Learn to Breathe Peace.http://www.breathepeace.com for free mini-lesson series, information, resources,
and more!

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6 Tips for Handling the Stress of the Holidays

November 27, 2010 By Admin Leave a Comment

By Tracie Hammelman -

In addition to the joy and fun that the holidays can bring, you and may also encounter stress, depression, or anxiety. Here are some tips to handle the sometimes hectic events of the next couple of months:

1. Be an advocate for yourself. It is not uncommon for those who tend to be overachievers to increase expectations that they have for themselves. Just because there may be more to do, does not mean that you have to be the one to do it all. Delegate those extra duties to family members or friends so that you are not overwhelmed and exhausted.

2. Be proactive. Along with festive events, comes food and drink that would throw your healthy lifestyle out the window in a heartbeat. Overcome your urges to indulge in those high calorie snacks or drinks by eating before you get hungry, drinking a large glass of water, consuming small amounts throughout your day, and taking in foods that are going to sustain you.

3. Prepare. If you will be spending time with family, friends, or other people who you have unresolved emotional issues or conflicts with, the stress of the holidays may intensify or trigger these issues. Be aware of this ahead of time, make a pact with yourself that this may happen, and devise a plan of action to take care of yourself if it does.

4. Keep a routine. Maintain your day as close to your usual schedule as possible. When you know that there will be extracurricular activities, be sure to also build in time outs or “breathing time” for yourself.

5. Maintain flexibility. Expect the unexpected. Your children and pets function the best also when they have a routine to follow. When that changes, their behavior may change also-they may become withdrawn, or they may act out. If you understand and expect this to happen, you will be much less likely to react to them in a way that you might regret later.

6. Make a plan. Not everyone looks forward to the holidays. some, people are alone, have had negative experiences, and may even become depressed or suffer from increased anxiety during this time. A way to cope is to devise a plan-know that these feelings may surface, acknowledge them, and build self soothing or other activities that provide comfort into your day.

Tracie L. Hammelman, LCSW has 20 years of experience as a psychotherapist and is known as “The Advocate for Mental Health Professionals”. She specializes in helping clinicians improve their clinical skills and how to double or triple their income online using passive residual income and continuity programs.

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Filed Under: Self Improvement Tagged With: anxiety, Depression, encounter stress, holidays, self improvement, self care, self help, stress management

10 Effective Stress Management Tips

October 20, 2010 By Guest Contributor Leave a Comment

By Alex Fir -

Stress is getting credit – or blame – for being the under-girding cause of a number of serious illnesses. And the stresses in our lives are increasing rather than decreasing. Most people need to cope with stress at one point in their own lives. Here are ten effective tips for stress management.

1. Getting enough sleep every night is very important. When you are rested, you feel fresh, alerting, and ready to accept ever day’s challenges. When you’re tired, problems always seem bigger than they are. When you lack energy, you are not able to stay on top of matters you need to do. Go to bed and wake up at the same time every morning, including weekends. To have good night’s sleep, your room should be in dark, cool and quiet. Get some exercises a few hours before going to bed.

2. Next tip for stress management is administration. Make a schedule and prioritize. Now exactly what activities, projects, works and meetings you must do. When you handle your time effectively, it makes such a difference in the level of stress.

3. Learn to take a break when you begin to feel flooded by the work you’re dealing with. Spend 10 minutes walking, putting the feet up, drinking a coffee, consuming something that you love, or listening to a favorite song. All this will relieve stress and give you new energy.

4. Procrastinating is common practice among people. So the fourth tip for stress management is learning not to put things off. Spending time worrying about a deadline instead of working will only cause more stress. Organize the things in order of importance and deadline.

5. Laugh as much as you can. It will carry you through hard times and help you relieve stress. Every day try to read something funny, watch a program that makes you laugh, or share pranks with friends or colleagues.

6. Have a healthy lifestyle. Exercise, eat healthy, proportionate meals, and avoid alcohol.

7. Don’t think about mistakes of the past or about things which you can’t change.

8. Interact with pets. Studies have found that spending time with pets raises mood and relieves tension. It will also help you to get rid of your sedentary life and to start living a life with physical activity.

9. Have a holiday without your cell phone or laptop computer. Even a very short holiday like a weekend escape will relieve stress.

10. Have fun and do not take life too seriously.

Do you know these proven stress management methods that will erase your stress and help you enjoy a more relaxing life? Or do you know about these stress reducing foods?

Article Source: http://EzineArticles.com/?expert=Alex_Fir
http://EzineArticles.com/?10-Effective-Stress-Management-Tips&id=5164850

Filed Under: Stress Management Tagged With: relieve stress, stress management, stress management tips

10 Simple Ways to Bring Peace to Your Life

October 12, 2010 By Guest Contributor 1 Comment

By K Lowe -

Life is chaotic, at best. We rush, we multi-task, and we try to be all things to all people, often failing to save anything for ourselves. We crave peace – but usually aren’t willing to do what it takes to achieve peace, or we take the alternative route and look for ways to find peace that generally only bring more chaos. Here are ten simple ways that you can bring peace to your life…no matter how chaotic your life may be.

1. Realize that you cannot control anything other than yourself in this world. You are the only thing that you have complete control over. When we realize this, and adjust our outlook and our actions accordingly, life becomes much more peaceful. Trying to control other people, or situations that really are beyond our control, only serves to suck away our time and adds to the chaos and frustration of life.

2. Cut some ties – and make new ones. This one isn’t easy, but if you want a peaceful life, it must be done. For most of us, there are one or two people – possibly more – that are in our lives, but bring very little to our lives on an emotional or support level. This isn’t a question of ditching friends who haven’t done anything for you.

It’s not about what they ‘do’ for you. It’s about what they bring to you on the emotional level, and what they take away from you on the energy level. It’s about ‘friends’ who live their lives on the basis of ‘it’s all about me.’ It’s about friends who constantly have drama in their lives (usually imagined), and who proceed to suck the life right out of you by bringing their drama to your door – and then, in the end, really don’t do anything for you on the emotional level (they aren’t there for you when you need them, every conversation is about them, they don’t have anything of real value to offer the friendship).

Cutting people out of your life is very hard. In some instances, you won’t be able to cut them completely out, but you can limit their access to your time – which you are in complete control of. You can replace those people with others who actually do bring something of value to the relationship, and to your life – and you will be amazed at the difference this makes in your energy level, your peace of mind, your happiness, and to your life in general.

3. Reduce the clutter in your life. Clutter does not represent peace. This doesn’t mean that you have to give away all of your worldly goods. It means that you need to clean and organize the closets, drawers, shelves, and other nooks and crannies in your home and office. As you organize, get rid of anything that you don’t use, don’t need, and can easily live without. Donate items to charity, hold a yard sale, throw it in the trash…just get rid of the junk that you don’t need.

4. Clear the air. If you’ve had any disagreements in any of your personal relationships, and you are still smarting from them, clear the air. Go talk to that person. Let them know how you feel. Apologize and ask for forgiveness if this is needed. Request an apology and forgive if that is what is needed. Lay your cards – and feelings – on the table. If the relationship is worth saving, you will work it out. Otherwise, it is causing discord in your life – even if that discord is only in your mind – and you might need to cut ties.

5. Re-evaluate your budget and finances. Money makes everything very complicated, and does little to garner peace. It has been said that money cannot buy happiness, but that isn’t necessarily true. Are you going to be happy if you can’t pay the mortgage, and you have to live on the street? No. Are you going to be happy if you can’t afford a college education for your kids? No. Are you going to be happy if you can’t pay the power bill, retire, take your annual vacation, or purchase new clothing for your kids? No, no, no and no.

Money buys security, and security plays a big part in our overall happiness. Cut down on unnecessary expenditures. Save more money. Look for a better paying job. Make adjustments to your investments. Simply make sure that you have the financial security that you require.

6. Forgive yourself. Think about past mistakes that you have made. Reflect on them for a bit. Be clear about where you went wrong. Forgive yourself, and promptly remove it from your mind. We do learn from our mistakes, and we take those lessons into the future. It doesn’t mean that we have to dwell on those mistakes and constantly beat ourselves up for them. We are all human, and even the smartest and brightest have made their fair share of mistakes. You are not alone. Forgive yourself and move forward.

7. Turn off the news. Obviously, you do need to keep up with what is going on in the world. Most of us don’t have to do it on an hourly basis, or even a daily basis. Use the Internet and services such as Google to have news delivered to your email inbox. Make it a point to only read those news stories once or twice a week – and never in the evening hours, when you are trying to unwind from your day. The world is a scary place, and the news reminds us of that each minute of each day. This doesn’t contribute to a peaceful life.

8. Take the time to make a schedule for your week, each week. Stick to that schedule as closely as possible, but also understand that plans sometimes must change. Make a note of free time and instantly schedule in some ‘you time’ or something fun, instead of waiting for other people to fill that time for you. Set priorities to the items on your schedule. Make detailed notes that you will understand. Plan, but don’t over plan. When something new comes up, put it on the following week’s schedule, instead of rearranging this week’s schedule. Learn to say ‘no’ and ‘I can’t do that this week, sorry.’

9. Limit the technology in your life. Technology does not bring peace. The computer looks innocent enough – but you have the entire world at your fingertips right inside of that little box. This is overwhelming when you actually think about it. Learn to turn the box off, turn the television off, turn the cell phone off, and simply get out and enjoy the world up close and personal.

10. Take time out for yourself. Most people really fail to see the importance of this. When we take time to simply be by ourselves, without doing anything else to occupy our minds, we are able to reflect, dream, and simply relax. This brings the ultimate peace.

In the grand scheme of things, life can only be as complicated as you want it to be. It all comes down to what you accept for yourself, how you view the rest of the world, and the actions that you take. You can create peace in your life, no matter how chaotic it is.

Kelly Lowe offers more tips and information on Simplifying Your Life [http://letmetellyouwhat.com/2008/06/chaos-and-simplicity-do-not-mix/] On her site, Let Me Tell You What [http://www.letmetellyouwhat.com], you can learn more about simplifying your life, bringing peace into your life, dealing with day to day problems, and learning to be happy and healthy in general.

Article Source: http://EzineArticles.com/?expert=K_Lowe
http://EzineArticles.com/?10-Simple-Ways-to-Bring-Peace-to-Your-Life&id=1260992

Filed Under: Self Esteem Tagged With: anxiety, chaos, control, Happiness, peace, problems, simplify, stress management, time management

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