Browsing Category: "Stress"
Reducing Stress at Work
By Rod Berglund
Sixty hour work weeks, deadlines, and difficult customers can all cause us to become strained and stressed. Stress can increase blood pressure, raise cholesterol, and in severe cases cause ulcers and other intestinal problems.
One way to avoid these potential problems is to find ways to reduce stress while at work. If your employer provides you with an on site work out area and equipment then a thirty minute work out, perhaps at lunch would be one way to reduce stress and improve your overall health. For those that do not have access to such facilities, here are some suggestions.
Controlled Breathing Meditation
A simple meditation technique that can be learned quickly and used almost anywhere is the controlled breathing meditation. Follow these steps:
- Find a quiet and comfortable place where you can meditate. Make sure that you will not be disturbed. This technique can be performed either sitting down or lying down.
- Get comfortable. Loosen any tight clothing and do not to cross your arms or legs as this may cause you to move during the exercise. It’s ok to move, but less is better.
- Once in a comfortable position, take a deep breath, inhaling slowly but steadily from the bottom of your lungs. Hold the breath in for the count of two and then release it. Repeat this deep breathing two more time.
- Now breathe normally and start to shift your attention to your breath. Notice that your breathing is deeper and steady. Pay attention to your body as it relaxes. Imagine that with every “in” breath; you pull in fresh energy and that with every “out” breath; you release your stress.
Don’t worry about doing it right or how you should be feeling. Every time you practice this meditation technique, it may be different. Go with the flow of the experience. Practice makes perfect.
Music Meditation
When meditating one of the simplest ways to control your breathing and relax your mind is to listen to music. At work you will probably want to utilize a personal music device like a mp3 player or PDA with head phones.
For optimum health and to release the most alpha waves our pulse rate whilst resting should be between 60 and 110 beats per minute.Listening to something with a slower beat or a similar beat to our desired resting rate will effectively bring your body and mind to relax and imitate the desired rate quicker than if simply sitting in a quietened room.If used correctly, music can enhance the experience and also quicken the effects of meditation.
Some people do prefer to practice in a silent room without distractions but there are others who prefer to meditate with music.The more you practice how to meditate, the more you will be able to deal with things that would have bothered you in the past. This simple meditation exercise has allowed me to reduce stress and aggression from my life.
Guided Meditation
Guided meditation involves music and someone either in a classroom environment or via a recording coaching you on your meditative journey. There are many recordings available that will guide you on a meditation. Utilizing your personal dvd player and a quiet area, an effective stress relieving and relaxing meditation can be achieved.
Although you may not think of work as conducive to meditation remember this. The more relaxed and the less stress you feel, the healthier and happier you will be at work. Healthier and happier employees are more productive, absent less, and cost medical insurance program less.
Rod is an online researcher and marketing professional. His blog Relaxation Techniques 101 is devoted to the art of relaxation and meditation.
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Stress Control in Diabetes Management By Seb Thiam
Stress can influence your blood sugar and affect your diabetes in adverse ways says psychologists and medical experts.
Stress is a word heard very frequently these days, even from young children. We all get stressed from time to time. sometimes, stress is not a bad thing as it may help motivate us to succeed but sometimes stress can affect us negatively.
Stress can influence our blood sugar control in two ways:
It can cause hyperglycaemia and subsequently interfere with our self-care, sleep, appetite, treatment, as well as dietary and exercise programme. When you are under a lot of stress, your sleep may be disrupted and you wake up feeling tired. You may also turn to “quick fix” ways to relieve your stress, such as smoking or excessive drinking. You may not bother to adhere to your treatment regime or do your regular exercises. some may resort to comfort eating. All these attitudes may produce a significantly negative impact on your diabetes management. When you are stressed, your blood sugars may increase and when your blood sugar level is not under control, you may feel even less able to cope.
For some of us, the management of diabetes can be a huge cause of stress. When diagnosed with diabetes, you may not be able to accept the fact and this can cause emotional distress. The changes to lifestyle (exercise, diet, quit smoking and drinking) that you have to make to better manage your diabetes can be most stressful. To better manage this stress, you should increase your knowledge of diabetes and its management and to allow it to be a part of your
new routine.
The other type of stress that we experience can also be managed by proper stress management strategies. These strategies can help reduce your stress levels and even if you are not stressed, serve as a stress prevention kit.
Some of these strategies include:
Good sleep habits
• regular sleeping and waking times
• limit caffeine intake to once a day and before 6 pm
• warm shower to help relax
• do not play very stimulating games just before bedtime
• do not go to bed worried, sad or angry. Try to resolve arguments before bedtime or only bring things (that you are unhappy with) up in the day
• set aside a time for worries
More articles from the author at http://www.springwell.biz
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Why Stress Is Dangerous By Elizabeth Boardman
Almost everyone finds stress annoying and unwanted in their lives, but not everyone knows how dangerous stress can be - especially when it stays in your body for a long time. Certain parts of our bodies are directly affected by stress and its adverse effects.
Stress begins in the brain. There is a sudden unexpected surge of “stress” hormones when you feel anxiety. When these hormones are released, sleeping and resting are nearly impossible. Though being extremely energetic is good when one is working, the human body is not built for such state for long periods of time. If the hyper-activity is extended too much, one will eventually experience headaches, mood swings, aggressiveness, and a loss of the ability to concentrate on a given task. During this time, it becomes difficult to retain information and short term memory can be affected.
There is a constant misconception that men are less susceptible to stress compared to women and this idea is now being challenged. Studies reveal that the difference between men and women is not stress susceptibility, but their way of dealing with stress.
Too much stress also stops the function of the “hypothalamus” which is where the brain regulates emotion. When we are stressed, the hormones that make us feel better (endorphins) are not well regulated. Thus, we lack energy to deal with problems and tasks, and we eventually feel unwell.
Another area affected by stress is the ears. Though high stress usually increases our awareness and therefore our hearing, it does not mean that it is healthy to be in this constant state of arousal. A study from Cornell University reveals that during hyper-awareness, there is a greater risk for heart failure. Since our hearing is increasingly sensitive when we are stressed, we are more exposed to hearing loud honks of car horns, too loud ringtones and shouting.
One’s lungs are also affected by stress, as one will more likely experience hyperventilation when he or she is under a lot of stress. It is a natural response for our body to demand more oxygen when it feels in danger or uncomfortable. Too much inhaling of oxygen will cause dizziness and a sharp pain on the chest. Asthma and other respiratory problems can be triggered if there is too much inhalation of oxygen.
When one is under stress, the adrenaline resulting from this state will dilate the eyes, thus improving one’s vision. However it also might cause eye ticks. Over time, your eyes become overused, over-stimulated and fatigued.
Uncontrolled stress also dries out the mouth, and leads to dehydration - something we all know is uncomfortable and unhealthy. Clenching jaws and grinding teeth are also normal mannerisms of people when they undergo stress.
As proven by countless researchers, aromatherapy is a good way to de-stress. One will instantly feel rejuvenated after a relaxing bath using products made from essential oils and plant extracts such as the oils of jasmine and lavender. Nice flowery scents take the mind off the problems that are impending, and stimulate the brain. Not only do they smell great, but plant based products tend to restore hydration and replenish oils in the skin that are lost during times of stress. The skin will not only look better from the outside, but it will also absorb the essential oils that are bundled with aromatherapy products and be healthier on the inside.
The San Francisco Bath Salt Company’s slogan is “Relaxing The World One Bath at a Time”. The company specializes in luxury bath salts for skincare and relaxation with the overall goal of improving health through bathing. Their website is a powerful resource of information about bathing and contains many more articles and the daily bathing blog. For more information visit http://www.sfbsc.com or to visit the complete resource section on bathing go to http://www.sfbsc.com/resource-center
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An EFT (Emotional Freedom Techniques) video to help relieve ANXIETY and STRESS. EFT is unsurpassed in relieving immediate stress, fear and anxiety very quickly and easily.
Anxiety is a more complex issue, and usually needs more thorough work.
I’ve been very successful using a combination of EFT, TAT and the German system of Colorpuncture to release contributing factors to the stress, relearn negative patterns of thought, and to rebalance the energy system from a habitual state of anxiety into one of ease and relaxation.
TAT, Tapas Acupressure Technique is the method of choice to release underlying trauamtic events. It is truly painless and superbly effective.
Please visit http://www.evamarklund.com for more info on how to use these EFT and TAT to regain a sense of Peace and Ease.
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What Causes Stress?
By [http://ezinearticles.com/?expert=Brian_D_Johnson]Brian D Johnson
Life.
We all deal with stress every day. Here are some of the primary stress inducers.
Family Life
Our families can be a source of great joy, strength, and support. But they can also be a source of a great deal of stress.
Raising children, and doing everything you can to make sure they are happy, healthy, and well cared for, can be pretty stressful. If you have several children, just keeping all of their individual schedules straight can be a major source of stress.
Relationship problems (like conflicts with your spouse, or divorce proceedings) can make the other stresses in your life seem even worse.
Work
Work is a pretty big source of stress. Working long hours, and dealing with a heavy workload, can leave little time for fun in your life.
Another source of stress is an unpleasant work environment. This can mean anything from a verbally abusive boss, to feuding coworkers, to a fellow employee who is making unwanted romantic advances towards you.
If you find yourself tensing up or feeling depressed before you even get to work in the morning, that is a pretty clear indication that your job is a major source of stress in your life.
Finances
Financial problems are a major source of stress, not just on individuals, but on relationships as well. Many divorced and divorcing couples will cite financial problems as one of the major causes of their split.
Constant worry about credit card debt, or the high cost of living, can make it hard for some to relax and enjoy life.
On the Road
For some, just driving to work in the morning is a major source of stress. They feel irritated by the heavy traffic, annoyed by the behavior of their fellow motorists, or nervous about being able to navigate the congested streets safely.
The stress caused by driving through traffic has actually pushed some people to extremes, resulting in countless road rage incidents.
Image Issues
It almost seems like no one is happy with the way they look. Even many super models claim that there is at least one thing about their bodies that they hate.
Many people spend a great deal of their time and energy worrying about how they look and how much they weight. And they spend billions of dollars a year on cosmetic surgery, weight loss programs, and fad diets, trying to make themselves look the way they think they should.
The Wrong Ways to Deal With Stress
Considering how much stress we have to deal with every day, finding ways to deal with that stress is crucial. But the methods some use to deal with stress only make things worse.
Some people turn to alcohol to relax and de-stress. But, when alcohol use gets out of control, it creates bigger problems and more stress in your life.
Some people find food comforting. When they’re eating their favorite meal or snack, their problems seem to fade away for a while. However, relying on food too much can lead to weight gain, and weight is a major source of stress for many people.
We all have to deal with stress. But, once you learn what causes stress, you can then find ways to deal with it the right way.
For more information on managing stress of any kind, [http://www.zap-stress.com]please visit Zap-Stress.com and subscribe to Brian’s free newsletter on everyday stress management and download his free no-risk report on ways you can get started today in living a stress-free life.
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10 Easy Ways To Help Beat Stress
By [http://ezinearticles.com/?expert=Elizabeth_Boardman]Elizabeth Boardman
There are many ways to defeat stress - here are some ways to do so!
The number one way to fighting stress out is bathing with bath salts. Too much of stress and even adrenalin are believed to drain magnesium in our body; which works as a natural stress reliever. Magnesium regulates adequate amounts of serotonin. Serotonin is responsible for elevating our mood. The chemical within the brain creates the feeling of relaxation and well-being. While it increases your body’s magnesium levels, Epsom salt will also deliver sulfates in your body, which are very difficult to get through food but can be directly absorbed by the skin.
The second way to fight stress, don’t do too many things at once. Focusing on too many things at once brings you too much of stress. The best solution in this case, is you must focus on one thing at a time.
The third way to defeat it is avoid pushing too hard. If you push too hard to get the desired results, you will only damage your performance.
The fourth way in fighting it is, you must not ruminate. Meaning, you must avoid thinking about the negative things that had happened in your life during the past.
The fifth way is by just letting things flow. Just go with the flow, because being stressed will just bring you in creating some kind of unseen force. Besides, without any force, stress is absent. Thinking of the problems that already happened in your life will just put stress in you with force. That is why you just need to let it go and think that, “what’s done is done”.
The sixth way in defeating it is by taking control slowly. It is just like the second way of fighting stress, because if you do things in a rush thinking that there are so much work to follow, will just lead you to errors and will bring you a lot of stress.
Seventh way is putting things into perspective. Stress occurs when you believe that it is your fault when you are incapable of dealing with a bad situation.
The eight way is developing a release for the stress. When you are starting to feel like you are getting stressed, find a way to channel that energy in another way. You can either go to the gym, play sports, share problems and stories with your friends, or you can write it in a diary.
The ninth way is by adopting a process to get through a stressful time. It is one of the best ways to overcome stress. When everything is out of your control, you must learn to have a mindset, which is process-oriented.
The tenth way to defeat stress is to use Aromatherapy. Light some candles, incense, or take a bath (see #1) in scented salts. Aromatherapy products contain natural minerals and ingredients which helps people in reflecting and meditation in order to help them focus on their current state or problems.
The San Francisco Bath Salt Company’s slogan is “Relaxing The World One Bath at a Time”. We specialize in luxury bath salts for skincare and relaxation with the overall goal of improving health through bathing. Our website is a powerful resource of information about bathing and contains many more articles and our daily bathing blog. for more information visit http://www.sfbsc.com/ or to visit our complete resource section on bathing go to http://www.sfbsc.com/resource-center
Article Source: http://EzineArticles.com/?expert=Elizabeth_Boardman http://EzineArticles.com/?10-Easy-Ways-Tto-Help-Beat-Stress&id=888828
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