Live Calm

7 Ways to Zap Stress Before it Strikes

Certain everyday situations have huge potential for causing stress. But by being organized and easing up on self-imposed time pressures, you can dodge these situations and skip the stress.

By Diana Rodriguez

Medically reviewed by Niya Jones, MD, MPH

        

Sometimes, stressful situations occur because we let them — once you allow stress get to you, tension and anxiety can mount very quickly. Here are some common anxiety-creating everyday events, and ways you can reduce stress and minimize their impact on your life:

1. Being stuck in traffic. There are few feelings as frustrating as being in traffic that has come to a dead stop or is crawling along when you need to get somewhere in a hurry — your child’s school, your office, or a doctor's appointment. You can’t anticipate an accident on the road, but you can do some advance planning to avoid stress:

• When possible, avoid scheduling appointments during peak traffic hours; when that’s not possible, give yourself twice the time to get to your destination.
• Research alternate routes or adjust your work schedule if leaving home 15 minutes earlier, for instance, can help you avoid traffic. And if you do get stuck, keep in mind that while you can't control the traffic, you can control your reaction to the situation: Use your time constructively and reduce stress by listening to an audio book or practicing deep-breathing relaxation to prevent frayed nerves. If you’re going to be late for a meeting or appointment, call ahead to explain what’s happened rather than keeping someone else waiting. The person on the other end of the phone will probably be more understanding of your predicament than you expect.

2. Arriving on time. To reduce stress from being late, plan for unforeseen delays and give yourself extra time to reach your destination. If you arrive early, use the extra minutes to freshen up, get organized, return a phone call that you thought you’d have to delay, and delight in the fact that you avoided the stress of cutting it too close!

3. Meeting a deadline at work. It may not be uncommon for your boss to ask you to complete a project on short notice. You can use this opportunity to flounder or shine. Being organized in general can help make a pressing deadline a little less stressful. Practicing good time management skills will also reduce stress when you're crunched for time. Consider writing out a concrete to-do list or making a schedule to help stay on track even when a major deadline is looming. Taking these methodic steps will increase your confidence level and help you avoid stress.

4. Making a presentation. Many people become anxious about giving a presentation whether it’s at work, a PTA meeting, or in front of a volunteer group. Taking the necessary time to get ready, though, can help you avoid stress. Plan ahead so you have plenty of opportunities to prepare, review, and give a dry run in front of a friend or your spouse — if you feel confident about your knowledge of the material, you will reduce stress. If you’re feeling nervous, relaxation techniques, such as deep breathing before, during, and after your presentation, can help slow your heart rate and make you feel calmer.

5. Arguing with friends, family, or coworkers. It's normal not to always see eye-to-eye with those around you. Even so, a disagreement doesn't have to become a stressful confrontation. When you approach your loved one or co-worker respectfully — and recognize that you are each entitled to your own opinion — and having different opinions doesn’t have to change your opinion of one another. If it seems like an argument is spiraling out of control, take a deep breath and step back from the situation. A brief time-out can help both of you keep things in perspective.

6. Having a financial problem. Planning for potential financial issues ahead of time can help you reduce stress. Focus on building up your savings, consider taking an additional job if necessary, and stick to a reasonable budget. Living within your means and replenishing your savings account can help significantly reduce financial stress. If you do find yourself in a financial bind, seek out the advice of a financial counselor who can help you deal with creditors and find ways to cut your bills.

7. Waiting in line. Lines always seem to be longer when you're in a rush. Unfortunately, waiting in line is another stressful situation that you can't control, but you can anticipate and plan for by shopping at off-hours and online. If you're pressed for time, put off tasks, like going to the post office, where there's likely to be a long line. Look for stress-free ways to get your tasks done; using the U.S. Postal Service, it’s now possible to mail almost anything from home — you can print out postage and even request a pickup. Use self-checkout aisles at stores; they’re often less crowded. And if you have no choice but to wait in line, take deep breaths, think of something soothing, and simply try to let your stress go (but don’t give in to that impulse candy purchase!).

Careful planning and a change in your overall attitude can also go a long way toward reducing stress … and what a relief that will be!

6 Ways to Take a Mental Vacation

Small stressors can quickly add up to major stress and one big stressful event can send you reeling, with no idea of how to start addressing it. If you could just get away for a little stress relief, you know you would be okay. But too few of us have the time — or the money — to run off on an impromptu vacation.  Well, you don't have to spend a dime or go anywhere other than a quiet spot nearby to take a mental vacation.

 

Stress Relief: Take Off on a Mental Vacation

If you don’t find a way to reduce stress, your health will pay the price, both mentally and physically. It’s not necessary to get a lengthy massage or head to a beach to relax — you can unwind every day in simple ways and still get a major benefit.

"People who are under a lot of stress have physical problems related to constantly being under stress," says Sally R. Connolly, a social worker and therapist at the Couples Clinic of Louisville in Louisville, Ky. "And if you don’t find ways [to relieve it], even in small periods of time, you can have long-term consequences." It's crucial to add stress relief to your everyday routine, she says.

Connolly suggests learning techniques to reduce stress and trying to sneak in one or two each day. "Even if it's five minutes in the morning and five minutes at night, just find time to do that," she says.

Stress Relief: Six Quick Mental Trips

Visualizing a stress-free place and other relaxation techniques are quick and easy ways to help your whole body calm down and give you just the boost you need to get on with your day. Connolly suggests these six ways for you to slip away on a mental vacation to reduce stress:

1. Read a book in bed. Connolly says this is a great escape and can leave you feeling refreshed, relaxed, and ready to face whatever is outside your bedroom door. Your bed is warm, cozy, comfortable, and a peaceful place for you. It feels luxurious, and getting lost in a good book is a perfect way to forget, then refocus, your own thoughts.
2. Visualize relaxation. Steal a few quiet moments to close your eyes and think of an image that relaxes you — such as the warm sun on your skin and the sound of the ocean, a big country field sprinkled with flowers, or a trickling stream. Connolly suggests thinking back to a time when you felt peaceful and relaxed, and focus on releasing the tension from your toes to your head.
3. Look at pictures from a happy time. Connolly recommends pulling out snapshots from a photo album of a family vacation or a fun dinner with friends. Reflect on your memories of that occasion, and what made it so enjoyable. Spend a few quiet moments reminiscing, and you'll find yourself more relaxed.
4. Look out a window. Distract yourself by focusing on something other than what's stressing you. Grab a steaming cup of coffee or tea, close the door, and take a mental break. Do a little people watching, appreciate any birds within view, or enjoy some fluffy clouds rolling by. Allow yourself to daydream for a few minutes.
5. Listen to a relaxation CD. Invest in a couple of these CDs for a short daily escape, says Connolly. You may like to hear chirping birds, rolling waves, or gentle rain — whatever your choice, closing your eyes and listening to these soothing sounds while doing some deep breathing can help you relax and de-stress.
6. Take a walk. Exercise is a great way to relieve stress because it's a great escape for your mind. Head out for a quiet early morning walk or lace up your sneakers on your lunch break. Walking along a trail, waterfront, or other peaceful place when possible may offer even more relaxation.

Treat yourself to a 5-, 10-, or 20-minute mental vacation each day and train your body to relax and reduce stress — you'll be amazed at how much better you feel after taking just a few luxurious moments all to yourself.

Tai chi: Discover the many possible health benefits - MayoClinic.com

Tai chi: Discover the many possible health benefits

The ancient art of tai chi uses gentle flowing movements to reduce the stress of today's busy lifestyles and improve health. Find out how to get started.

By Mayo Clinic staff

If you're looking for another way to reduce stress, consider tai chi (TIE-chee). Tai chi is sometimes described as "meditation in motion" because it promotes serenity through gentle movements — connecting the mind and body. Originally developed in ancient China for self-defense, tai chi evolved into a graceful form of exercise that's now used for stress reduction and to help with a variety of other health conditions.

Understanding tai chi

Tai chi, also called tai chi chuan, is a noncompetitive, self-paced system of gentle physical exercise and stretching. To do tai chi, you perform a series of postures or movements in a slow, graceful manner. Each posture flows into the next without pause, ensuring that your body is in constant motion.

Tai chi has many different styles, such as yang and wu. Each style may have its own subtle emphasis on various tai chi principles and methods. There are also variations within each style. Some may focus on health maintenance, while others focus on the martial arts aspect of tai chi.

The result of all this variation is that there are more than 100 possible movements and positions with tai chi, many of which are named for animals or nature. Regardless of the variation, all forms of tai chi include rhythmic patterns of movement that are coordinated with breathing to help you achieve a sense of inner calm. The concentration required for tai chi forces you to live in the present moment, putting aside distressing thoughts.

Who can do tai chi

The intensity of tai chi varies depending on the form or style practiced. Some forms of tai chi are more fast-paced and exerting than are others, for instance. However, most forms are gentle and suitable for everyone. So you can practice tai chi regardless of your age or physical ability — tai chi emphasizes technique over strength. In fact, because tai chi is low impact, it may be especially suitable if you're an older adult who otherwise may not exercise.

You may also find tai chi appealing because it's inexpensive, requires no special equipment and can be done indoors or out, either alone or in a group.

Although tai chi is generally safe, consider talking with your doctor before starting a new program. This is particularly important if you have any problems with your joints, spine or heart, if you are pregnant, if you have any fractures, or if you have severe osteoporosis.

Why give tai chi a try

Like other complementary and alternative practices that bring mind and body together, tai chi can help reduce stress. During tai chi, you focus on movement and breathing. This combination creates a state of relaxation and calm. Stress, anxiety and tension should melt away as you focus on the present, and the effects may last well after you stop your tai chi session. Tai chi also might help your overall health, although it's not a substitute for traditional medical care.

Despite its long history, tai chi has been studied scientifically only in recent years. And although more research is needed, preliminary evidence suggests that tai chi may offer numerous benefits beyond stress reduction, including:

• Reducing anxiety and depression
• Improving balance, flexibility and muscle strength
• Reducing falls in older adults
• Improving sleep quality
• Lowering blood pressure
• Improving cardiovascular fitness in older adult
• Relieving chronic pain
• Increasing energy, endurance and agility
• Improving overall feelings of well-being

Getting started with tai chi

Wondering how to get started in tai chi? Even though you can rent or buy videos or books about tai chi, consider seeking guidance from a qualified tai chi instructor to gain the full benefits and learn proper techniques. A tai chi instructor may also be able to teach you about the philosophy underlying this relaxation technique.

A tai chi instructor can teach you specific positions and how to regulate your breathing. An instructor also can teach you how to practice tai chi safely, especially if you have injuries, chronic conditions, or balance or coordination problems. Although tai chi is slow and gentle, with virtually no negative side effects, it's possible to get injured if you don't know how to do tai chi properly. It's possible you could strain your muscles or overdo it when first learning, or you could aggravate an existing condition. And if you have balance problems, you could possibly fall during tai chi.

You can find tai chi classes in many communities today. To find a class near you, contact your local:

• Senior center
• YMCA
• YWCA
• Health club
• Community education center
• Wellness facility

Keep in mind that tai chi instructors don't have to be licensed, and there are no standard training programs for instructors. So check an instructor's training and experience, get recommendations if possible, and make sure that you're comfortable with his or her approach. Eventually, you may feel confident enough to do tai chi on your own. But if you like the social element, consider sticking with group tai chi classes.

Maintaining the benefits of tai chi

To reap the greatest stress reduction and other health benefits from tai chi, consider practicing it regularly. While you may get some benefit from a 12-week tai chi class, you may enjoy longer and bigger benefits if you continue tai chi for the long term and become more skilled.

You may find it helpful to practice tai chi in the same place and at the same time every day to develop a routine. But if your schedule is erratic, do tai chi whenever you have a few minutes. You can even draw on the soothing mind-body concepts of tai chi without performing the actual movements if you get stuck in stressful situations — a traffic jam or a contentious work meeting, for instance.

A Few Ways to Cope with Holiday Stress

With pressures from the economic hard times, difficult families, and countless other factors, the holidays can contribute to emotional stress and depression. But there are ways to cope with the various scenarios that people experience at this time of year, according to Dr. Laura Miller, director of women's mental health in the psychiatry department at Brigham and Women's Hospital in Boston.

For instance, she suggests:

If seasonal depression gets worse in fall and winter ...

A therapeutic light box, which provides powerful light beyond what you can come up with yourself, might help in the morning. A doctor can help obtain one.
Exercise can also make you feel better.

If you're busy and stressed out ...

Take time for fun activities such as walking, meditating, exercising and hanging out with friends.
Consider buying prepared foods instead of trying to make everything yourself.
In general, reduce the number of activities that are more stressful than joyful.

If you can't afford the gifts you'd like to give ...

Remember that people who care about you will be more interested in the fact that you thought of them than in the cost of your gift. Find a poem someone would enjoy and frame it. Or, bake something special for someone.

If you get anxious at social gatherings ...

Self-help workbooks can help you develop skills to conquer social anxiety. Start now, though; don't wait until the day of the event.

If you've lost a loved one, and the holidays are especially tough ...

Find a way to remember your loved one. Play the person's favorite music, for instance, or visit his or her grave, making sure to bring along family or friends who can help you cope.

Get additional support... 

In addition, I would also suggest getting additional support if the anxiety, sadness, or loss of a loved one feels like too much to take on your own. There are wonderful counselors who specialize in these areas who are there to help you.

Stretching Relaxation Exercise

via www.youtube.com

This is a great little relaxation exercise, and it's only about 2 and a half minutes.

Social Support - How to Create Truly Supportive Friendships

 

Research shows that healthy and supportive relationships can reduce stress and improve your overall health and sense of well-being. However, all relationships are not equally supportive. Building a network of supportive friends, or even just one supportive relationship, can be vital to your wellbeing. Here are some key skills that can help you to build relationships with people that are truly supportive and sustaining.

Meeting People- The more people you have in your life, the more likely you are to have truly supportive relationships with at least one of them. It’s beneficial to be able to regularly add new people to your circle. Here are some good ways to meet people, and some tips to remember when making a new friend.

Time Management- It’s important to make time to nurture relationships, and to go out and have fun with friends. You may feel like you just don’t have time to spend on this, but time management and organization techniques can help you find more time in your life to spend on friendships. These techniques can also help you to show up on time, remember birthdays and other important events, help friends when they’re in need, and do other things that will strengthen friendships and make them supportive.

Assertiveness- People often think of assertiveness as ‘standing up for yourself’ and ‘not letting people push you around’ -- basically the alternative to passivity. While this is mostly true, assertiveness is also the alternative to aggressiveness, a way of handling people where you get your needs met at the expense of others’ needs. Developing the skill of assertiveness can really help you strengthen your relationships, making them mutually supportive, lasting and opening the lines of communication.

Listening to Your Friends- When we’ve had a hard day, sometimes being able to talk to a friend about our feelings is all it takes to turn things around and make stress a feeling of connection and well-being. Being truly listened to and understood can have profound effects on us. When dealing with friends, it’s important to give as well as receive this supportive type of listening when support is truly needed. Here are some things to remember when friends are talking about things that stress or upset them:

Ask them about their feelings, and listen.
Reflect back what you hear, so they know you really understand.
Instead of always trying to tie the conversation back to your experiences, focus questions on them and their feelings.
When they’re talking, are you missing some of what they say because you’re waiting for them to stop talking so you can say what you want to say next? Stop, and really listen to them.
Learn more about how to be a good listener, an important skill to have.

Listening to Your Intuition- Some people give off positive energy that makes us feel good, and others give off negative energy that drains us. If you pay attention to the signals that your intuition sends you and act on those signals, you’ll have a healthier social circle. Here are some questions to ask yourself:

Does the conversation flow easily, or is it forced?
Do you feel they truly understand, accept and support you?
Do you feel you truly understand, accept and support them?
Do you feel better or worse about yourself when you’re with them?
Do you leave them feeling energized or mildly depressed?
Do you include them in your life for positive qualities they have, or just to have more people in your life?
The answers to these questions, and what you can learn from this quiz will help you begin to develop your intuition, which will help you strengthen your relationships, or help you with...

Letting Go- Not everyone is an appropriate match. If there’s someone in your life who makes you feel bad about yourself, doesn’t share any of your interests or values, or is someone that you just don’t mesh well with, it’s perfectly acceptable to put that relationship on the back burner, let it fade altogether, or not develop it in the first place. Even if you were at one time close, people change and grow in different directions. That doesn’t mean there’s something ‘wrong’ with either of you. But if someone in your life is no longer good for you, it’s perfectly acceptable to let them go. (Conversely, if you’d like to keep them in your life out of loyalty, albeit in a periphery role, that’s OK, too. However, it would be beneficial to remember not to count on them for support, if they’re not able to give it to you.) Only you know if the relationship is worth keeping or not. But it is important to have several people you can count on for support in your life. (If you're not sure if your relationships are supporting or draining you, the can help!)

It takes some work, but cultivating a circle of truly supportive friendships can make a huge difference in how you handle stress and life.

 

The Power of Calm Is Within You

Recently, I heard a renowned psychiatrist say, "you must be your own advocate of calm. Stress will always find you, calm you have to create." This resonated with me. In life it's so easy to get caught up in the whirlwind of life's stressors, and taking the time to to bring that heightened emotional level down is not only recommended, but necessary.

So learn what works for you, whether it's taking a walk, doing breathing exercises, reading a great book, or taking a hot bath. Take what works for you and turn it into an ongoing practice; write these things into your schedule if you need to. And most importantly, make yourself a priority in your own life. 

~Amyen 

How To Stop Absorbing Other People’s Negative Emotions by Judith Orloff M.D.

Adapted from Dr. Judith Orloff’s new book “Emotional Freedom: Liberate Yourself From Negative Emotions and Transform Your Life” (Harmony Books, 2009)

Emotional freedom means learning how to stay centered in a stressful, highly emotionally charged world. Since emotions such as fear, anger, and frustration are energies, you can potentially “catch” them from people without realizing it. If you tend to be an emotional sponge, it’s vital to know how to avoid taking on an individual’s negative emotions or the free-floating kind in crowds. Another twist is that chronic anxiety, depression, or stress can turn you into an emotional sponge by wearing down your defenses. Suddenly, you become hyper-attuned to others, especially those with similar pain. That’s how empathy works; we zero in on hot-button issues that are unresolved in ourselves. From an energetic standpoint, negative emotions can originate from several sources. What you’re feeling may be your own; it may be someone else’s; or it may be a combination. I’ll explain how to tell the difference and strategically bolster positive emotions so you don’t shoulder negativity that doesn’t belong to you.

This wasn’t something I always knew how to do. Growing up, my girlfriends couldn't wait to hit the shopping malls and go to parties, the bigger the better--but I didn't share their excitement. I always felt overwhelmed, exhausted around large groups of people, though I was clueless why. "What's the matter with you?" friends would say, shooting me the weirdest looks. All I knew was that crowded places and I just didn't mix. I'd go there feeling just fine but leave nervous, depressed, or with some horrible new ache or pain. Unsuspectingly, I was a gigantic sponge, absorbing the emotions of people around me.

With my patients, I’ve also seen how absorbing other people’s  emotions can trigger panic attacks, depression, food, sex and drug binges, and a plethora of physical symptoms that defy traditional medical diagnosis. The Centers for Disease Control and Prevention report that more than two million Americans suffer from chronic fatigue. It’s likely that many of them are emotional sponges.

Here are some strategies from Emotional Freedom to practice. They will help you to stop absorbing other people’s emotions.

Emotional Action Step: How To Stay Centered In A Stressful World
To detach from other people’s negative emotions:

• First, ask yourself: Is the feeling mine or someone else’s? It could be both. If the emotion such as fear or anger is yours, gently confront what’s causing it on your own or with professional help. If not, try to pinpoint the obvious generator. For instance, if you’ve just watched a comedy, yet you came home from the movie theater feeling blue, you may have incorporated the depression of the people sitting beside you; in close proximity, energy fields overlap. The same is true with going to a mall or packed concert.
• When possible, distance yourself from the suspected source. Move at least twenty feet away; see if you feel relief. Don’t err on the side of not wanting to offend strangers. In a public place, don’t hesitate to change seats if you feel a sense of depression imposing on you. 
• For a few minutes, center yourself by concentrating on your breath: This connects you to your essence. Keep exhaling negativity, inhaling calm. This helps to ground yourself and purify fear or other difficult emotions Visualize negativity as gray fog lifting from your body, and hope as golden light entering. This can yield quick results.
• Negative emotions such as fear frequently lodge in your emotional center at the solar plexus. Place your palm there as you keep sending loving-kindness to that area to flush stress out. For longstanding depression or anxiety, use this method daily to strengthen this center. It’s comforting and builds a sense of safety and optimism. 
• Shield yourself. A handy form of protection many people use, including healers with trying patients, involves visualizing an envelope of white light (or any color you feel imparts power) around your entire body. Think of it as a shield that blocks out negativity or physical discomfort but allows what's positive to filter in.
• Look for positive people and situations. Call a friend who sees the good in others. Spend time with a colleague who affirms the bright side of things. Listen to hopeful people. Hear the faith they have in themselves and others. Also relish hopeful words, songs, and art forms. Hope is contagious and it will lift your mood.

Keep practicing these strategies. You don’t have to reinvent the wheel each time you’re on emotional overload. With strategies to cope, you can have quicker retorts to stressful situations, feel safer, and your sensitivities can blossom.

via www.drjudithorloff.com

Relaxation & Meditation

 

There are many ways to use structured relaxation and meditation techniques to help control stress and improve your physical and mental well-being. While some types of meditation and relaxation therapies are best learned in a class, it's also possible to learn meditation techniques on your own. There are literally hundreds of different types of relaxation methods ranging from audio CDs to group martial arts and fitness classes. The following are only examples of the types of structured programs available that can increase our capacity for relaxation:

• Autogenic training: Developed in the early 20th century, this technique is based upon passive concentration and awareness of body sensations. Through repetition of so-called autogenic "formulas" one focuses upon different sensations, such as warmth or heaviness, in different regions of the body. Autogenic training has been used by physicians as a part of therapy for many conditions. Popular in Europe (where it is even covered by some insurance plans), this method is currently gaining acceptance in the United States. No particular physical skills or exercises are involved; however, people desiring to learn this technique must be prepared to invest time and patience. Since this technique is slightly more complex than some relaxation methods, a course is generally the best way to learn the method.



• Biofeedback: Biofeedback is one method of learning to achieve relaxation, control stress responses, or modify the body's reactions through the use of monitoring equipment that provides information from the body which would normally not be available. This method is based upon the principle first advanced in the early 1960s that the autonomic nervous system (the part we don't consciously use) is trainable. For example, instruments can be used to measure heart rate, blood pressure, brain activity, stomach acidity, muscle tension, or other parameters while people experiment with postural changes, breathing techniques, or thinking patterns. By receiving this feedback, one can learn to identify the processes that achieve the desired result, such as reduction in heart rate and blood pressure. Biofeedback is used by many practitioners for a variety of psychological and physical conditions. Because the technique involves the use of measuring devices, it can only be performed by a professional.



• Imagery: Imagery, sometimes referred to as guided imagery, is the use of pleasant or relaxing images to calm the mind and body. By controlling breathing and visualizing a soothing image, a state of deep relaxation can occur. This method can be learned by anyone and is relatively easy to try out.



• Meditation techniques: Ranging from practices associated with specific religions or beliefs to methods focusing purely on physical relaxation, meditation is one of the most popular techniques to achieve physical and mental relaxation. There are thousands of different types of meditation, and many can be learned on your own. The meditative state is one in which there is a deep centering and focusing upon the core of one's being; there is a quieting of the mind, emotions, and body. The meditative state can be achieved through structured (as in a daily practice of a routine) or unstructured (for example, while being alone outdoors) activities. While teachers of meditative arts are readily available, some techniques can be learned though books or online tutorials.
  
  A form of meditation popularized in the last few decades is TM, or transcendental meditation. TM has the goal of achieving transcendental consciousness, or the simplest form of awareness. It is practiced for 15-20 minutes in the mornings and evenings and is relatively easy to learn. Numerous classes and teaching materials are available for beginners.
• 
  
• Another variant of a meditation technique has gained popularity in the U.S. since its description in the 1970s by Harvard physician Herbert Benson. This technique involves generation of the so-called relaxation response through the repetition of a word of phrase while quietly seated, 10-20 minutes per day. Designed to evoke the opposite bodily reaction to the stress response (or "fight or flight" reaction), this method carries no religious or spiritual overtones. Its value has been documented in the reduction of blood pressure and other bodily stress responses. Like other forms of meditation, it can be learned on one's own, but time and practice are required to elicit the desired relaxation state.
• 
  
• Progressive muscle relaxation: Progressive muscle relaxation is a method developed in the 1930s in which muscle groups are tightened and then relaxed in succession. This method is based upon the idea that mental relaxation will be a natural outcome of physical relaxation. Although muscle activity is involved, this technique requires no special skills or conditioning, and it can be learned by almost anyone. Progressive muscle relaxation is generally practiced for 10-20 minutes a day. As with the relaxation response, practice and patience are required for maximum benefits.
• 
  
• Qigong: The martial art qigong is an ancient Chinese health-care system that combines physical training (such as isometrics, isotonics, and aerobic conditioning) with Eastern philosophy and relaxation techniques. There are many different kinds of qigong, including medical qigong. Some forms are practiced while standing, sitting, or lying down; others involve structured movements or massage. Over 70 million Chinese practice some form of qigong daily. Qigong has been used for centuries in China for the treatment of a variety of medical conditions. Learning qigong involves time, commitment, patience, and determination, and learning from a master or group is advisable. Since this technique involves physical exertion, check with your doctor before beginning, particularly if you have a chronic medical condition or are over 40 years old.
• 
  
• Tai chi: Like qigong, tai chi is a Chinese martial art. It has been termed a kind of "meditation in motion" and is characterized by soft, flowing movements that stress precision and force. Also known as tai chi chuan, this method is thousands of years old. As with qigong, training from a master is necessary to learn the art of tai chi. Again, since motion and force are required, check with your doctor before beginning training.
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• Yoga: There are many forms of yoga, an ancient Indian form of exercise based upon the premise that the body and breathing are connected with the mind. The practice of yoga is thought to be over 5,000 years old. One goal of yoga is to restore balance and harmony to the body and emotions through numerous postural and breathing exercises. Yoga, which means "joining" or "union" in Sanskrit, has been called the "search for the soul" and the "union between the individual and the divine." Among the benefits of yoga are increased flexibility and capability for relaxation. No special level of conditioning is required; yoga can be learned by nearly anyone. Classes, books, and videos are widely available. Those with special or chronic physical conditions will want to get clearance from their doctor before beginning.

via www.medicinenet.com

Anxiety Attacks and Disorders: Signs & Symptoms

We all know what anxiety feels like. Our heart pounds before a big presentation or a tough exam. We get butterflies in our stomach during a blind date. We worry and fret over family problems or feel jittery at the prospect of asking the boss for a raise. However, if worries and fears are preventing you from living your life the way you'd like to, you may be suffering from an anxiety disorder. The good news is, there are many anxiety treatments and self-help strategies that can help you reduce your anxiety symptoms and take back control of your life.

Understanding anxiety disorders

It’s normal to worry and feel tense or scared when under pressure or facing a stressful situation. Anxiety is the body’s natural response to danger, an automatic alarm that goes off when we feel threatened.

Although it may be unpleasant, anxiety isn’t always a bad thing. In fact, anxiety can help us stay alert and focused, spur us to action, and motivate us to solve problems. But when anxiety is constant or overwhelming, when it interferes with your relationships and activities—that’s when you’ve crossed the line from normal anxiety into the territory of anxiety disorders.

Do you have an anxiety disorder?

If you identify with several of the following signs and symptoms, and they just won’t go away, you may be suffering from an anxiety disorder.

• Are you constantly tense, worried, or on edge?
• Does your anxiety interfere with your work, school, or family responsibilities?
• Are you plagued by fears that you know are irrational, but can’t shake?
• Do you believe that something bad will happen if certain things aren’t done a certain way?
• Do you avoid everyday situations or activities because they make you anxious?
• Do you experience sudden, unexpected attacks of heart-pounding panic?
• Do you feel like danger and catastrophe are around every corner?

Signs and symptoms of anxiety disorders

Because the anxiety disorders are a group of related conditions rather than a single disorder, they can look very different from person to person. One individual may suffer from intense anxiety attacks that strike without warning, while another gets panicky at the thought of mingling at a party. Someone else may struggle with a disabling fear of driving or uncontrollable, intrusive thoughts. Still another may live in a constant state of tension, worrying about anything and everything.

But despite their different forms, all anxiety disorders share one major symptom: persistent or severe fear or worry in situations where most people wouldn’t feel threatened.

via www.helpguide.org

Ten Ways to Tame Chronic Worrying

We all worry about what may happen. When we are sick, we may worry about what thesymptoms mean, whether it is serious, what treatment will be needed. When our children go off to school, we worry about whether they will manage on their own. Our lives are filled with worry. But sometimes, worry becomes chronic and interferes with our daily lives. 

People worry because they think they will be able to prevent something bad from happening. Most people that are chronic worriers think if they imagine all the bad things that may happen, they will be able to catch any ripples early and prevent problems from occurring. Chronic worrying, however, is rarely a way to improve your life. Chronic worrying can lead to troubled sleep, muscle tension, headaches or stomachaches. 

Here are some ways to help tame worry:

1)  Take a few days to observe your behavior and write down each time you begin to worry. When someone is a chronic worrier, they often do not even realize they are worrying, it becomes a habit. This will help you to begin to notice your habits and if there are specific triggers when worrying becomes more apparent than at other times.

2)      Set up a “worry” time in which you allow yourself to worry about events or situations. You may set up one hour at night. During the rest of the day, any time you catch yourself worrying, write down your thought and put it aside until your “worry time.”

3)      Use your “worry time” productively. Instead of sitting and worrying, have a paper and pen handy and try to think of solutions to any problems you are worrying about.

4)      Incorporate relaxation techniques into your daily routine. Doing deep breathing is often beneficial for people with anxiety and can sometimes fend off worry and anxiety attacks.

5)      Pay attention to what you are doing now. Worrying about future events can interfere with our ability to complete the task at hand. Practice focusing on what you are doing right this moment rather than thinking about the future.

6)      Make a list of what you worry about. For some of these items, worrying may be helpful and spur you to action to solve a problem, for other items, the worrying may be useless in that you cannot do anything to change the outcome of a situation. For example, worrying about your future health is productive worrying if you are willing to take steps to make healthy changes. Worrying about whether you may someday get cancer is unproductive.

7)      Accept life holds uncertainty. The thrill and excitement of life comes from not knowing what adventures are around the corner. Embrace the uncertainty in life instead of worrying about it.

8)      Use a mantra to calm your worrying thoughts. A mantra is a simple phrase or word you repeat over and over to yourself. Since the mind can only hold one thought at a time, the more you repeat the mantra, the more you drive away worrying thoughts.

9)      Use exposure therapy techniques and repeat a worrying thought over and over again until it no longer holds a negative meaning.

10)  Find support. Whether it is through a local support group, an internet group or just calling to talk with a friend, talking through your worry with someone that is non-judgmental and willing to offer support can help relieve chronic worry. 

Each person will respond to different strategies for reducing or eliminating chronic worry from their daily lives. Try using different strategies or combining ideas to help you find what works best for you. 

If you are a chronic worrier and self-help strategies do not seem to be helping, contact your medical provider to receive treatment for your worrying and improve your life. 

 

via www.healthcentral.com

Anxiety and Stress over Financial Issues

These days, picking up a newspaper can cause anxiety in people with the coolest of temperaments, due to a recession that has already lasted more than a year and shows few signs of ending any time soon. More than 5 million Americans have lost their jobs since the beginning of 2008, according to news reports. Since the start of the recession, roughly 3.7 million Americans have lost their health insurance.

Anxiety and Financial Issues: Rising Stress Levels

In a series of recent surveys, the American Psychological Association found that almost half of Americans felt that their stress had gone up during the previous year and 80 percent said the economy was a major source of their stress.

Nowadays, a lot of people are discussing their anxiety over financial issues with mental health professionals.

"What I'm finding is that many people who are already in therapy are talking more about the economy and its impact on their lives," says Jerilyn Ross, MA, a psychotherapist who is president of the Anxiety Disorders Association of America and director of the Ross Center for Anxiety & Related Disorders in Washington, D.C. "We're seeing people who were in therapy a while back for depression or anxiety, and they're coming back into treatment now saying that their stress levels are up. And we're seeing more new patients coming in for the first time."Even clients with relatively secure jobs and money in the bank are reporting anxiety, says Ross. "Whether they're being personally touched by it or not, people are being affected by the economy," she notes.

Anxiety and Financial Issues: De-stress, Not Distress

In some cases, "productive anxiety" can actually be helpful, says Ross. This type of anxiety can spur you to brush up on neglected job skills or do more employment-related networking. But becoming too anxious over financial issues can affect your relationships with the people around you and can even be bad for your health.

Here are some ways to protect your sense of well-being and manage your anxiety.

• Keep a diary. For at least two weeks, keep an anxiety journal. This could be just a simple notebook that you carry in your pocket. When you're feeling anxious, make note of when your feelings arise, and also record the thoughts, behaviors, and activities that are going on when you feel the anxiety.

  "A lot of times people say, 'I'm so stressed all the time, I just can't stop worrying,'” explains Ross, who is also author of One Less Thing to Worry About. "Then when they start keeping these little diaries, they start to look at patterns." Perhaps you always start feeling antsy around 3 p.m., which could mean that you're getting hungry or that you need to take a walk. Or maybe that's when your spouse calls and you often have a disagreement.

• Keep up healthy habits. When people are dealing with big worries like financial issues, they frequently stop doing the things that usually make them feel good, like exercising, socializing with friends, or getting enough sleep. After reviewing one client's anxiety diary, Ross noted that the client was bringing a laptop computer to bed and then waking up in the middle of the night to search for jobs online. This habit was clearly detracting from a good night's rest.

  If you have an activity that relaxes you, such as specific hobby or exercise class, treat it as a priority, even if you have to set aside time on your calendar to do it, Ross suggests. She also recommends only using your bedroom for sleeping and intimacy.

• Think realistically. If you find that you're thinking catastrophically, re-evaluate the validity of such negative thoughts. The economy goes through cycles, Ross says, and it will eventually get better. Losing your job doesn't make you a "loser," and you'll eventually find another one, even if it takes a little longer than you'd like.

Financial issues can be a source of stress for all of us. Keeping these concerns in perspective, eating well, exercising, and getting adequate rest can help offset excess anxiety during these challenging times.

via www.everydayhealth.com

What is Progressive Muscle Relaxation?

Definition: Progressive Muscle Relaxation (PMR) is a tension-reducing technique that involves the systematic tension and relaxing of specific muscle groups. Starting with the muscles in the face, the participant completely tenses all muscles and holds the tension for several seconds (usually to the count of ten), completely relaxes for the same period of time, then repeats the process with the next set of muscles (the neck, the shoulders, etc.) until every area of the body has been relaxed. With practice, the participant learns to completely relax the body within seconds and keep from storing up tension and stress in the body, a practice known as Deep Muscle Relaxation.

via stress.about.com

I have provided a 6 min video below, if you'd like to try it out. This is a great way to let go of some body tension.

Body Relaxation Exercise

via www.youtube.com

This 6 min progressive relaxation exercise is wonderful when your body is feeling tense. Enjoy!

Another Sleep Tip

If you have trouble falling asleep I'm sure you're familiar with your thoughts racing and not being able to stop them. Here's something that might help. As you're lying in bed and your mind starts to spin with thoughts of work, or an angry boss, for example, ask yourself "Is thinking of this going to help me sleep?" If the answer is "no", then move your mind to something calming that will help you sleep, like your breathing, or an image you find soothing. And when you notice yourself thinking about that boss again, don't get mad at yourself--this will only make falling asleep more difficult. Instead remind yourself that this is a practice and that it takes time. Your mind will go back to things that will keep you awake, and this is natural. So notice these thoughts in a nonjudgemental way, move these thoughts to something calming, and allow yourself some grace as you practice something new.

How to Fall Asleep - Tips for Better Sleep

 

If you get less than six hours of sleep a night, as we just learned, you're in trouble. You need sleep more than you need food. When you're always tired, you actually age faster than you should. Here is your new nightly routine. Sleep tight:

• Dim the lights an hour before bedtime. This mimics sunset. Smack in the middle of your brain is something called the pineal gland. It releases melatonin, the hormone that readies the mind and body for sleep in response to lowered light levels.
• If you've got things on your mind -- tomorrow's meetings, errands, that kind of thing -- write them down fifteen minutes before bed. This sweeps them out of your mind.
• If you're still awake after fifteen minutes, get up and do something quiet, like reading a book. No Internet, no TV, no exercise. You have to let your body and mind slow down to be able to slip into sleep. If you just lie there thinking about how you're not sleeping, you'll never sleep.
• Wake up at the same time every day. An hour extra on weekends is fine, but if you wake up at seven every morning during the week, then sleep until ten on weekends, you're effectively giving yourself jet lag. Monday morning, you'll feel like you just got off the red-eye from three time zones away.
• A little chemical help once in a while is fine. Not alcohol -- it actually interferes with the normal sleep cycle. But Benadryl or one of the combination OTC painkillers or sleep drugs can give you that little nudge into natural sleep. Just describe your symptoms in detail: From a pharmaceutical perspective, "can't fall asleep" isn't the same as "wake up in the middle of the night."
• Sex.

via www.esquire.com

Sleep is so important when it comes it leading a good life, but for many of us, falling and staying asleep can be extremely difficult. Here are just a few tips that may be helpful.

How Exercise Reduces Stress

By now, you should know that exercise does your body good. But did you also know that virtually any form of exercise can decrease the production of stress hormones and counteract your body's natural stress response? It's true. The same regular exercise routine that helps prevent disease and builds muscle can also help you better manage stress.

How does exercise reduce stress?

Exercise increases your overall health and your sense of well-being, which puts more pep in your steps every day. But exercise also has some direct stress-busting benefits.

• It pumps up your endorphins. Physical activity helps to bump up the production of your brain's feel-good neurotransmitters, called endorphins. Although this function is often referred to as a runner's high, a rousing game of tennis or a nature hike also can contribute to this same feeling.
• It's meditation in movement. After a fast-paced game of racquetball or several laps in the pool, you'll often find that you've forgotten the day's dilemmas and irritations and concentrated only on your body's movements. As you begin to regularly shed your daily tensions through movement and physical activity, you may find that this focus on a single task, and the resulting energy and optimism, can help you remain calm and clear in everything that you do.
• It improves your mood. Regular exercise can increase self-confidence and lower the symptoms associated with mild depression and anxiety. This can ease your stress levels and give you a sense of command over your body and your life.

via www.mayoclinic.com