Turning Stress into Strength – 20 Simple Methods (Part 2)

Following are more simple, common-sense strategies for transforming mental and physical tension into creative and efficient energy:

1. Consciously practice doing one thing at a time, keeping your mind focused on the present moment.  Take time to do whatever you are doing slowly, intentionally and with careful attention.
2. Practice a relaxation technique regularly.
3. Release facial tension by allowing your eyes to be soft and relaxed.
4. Practice stress-reducing communications.  Clarify what you hear by paraphrasing.  Listen actively
5. Feel the difference in your mental attitude and your body you make the following phrase substitutions: ”I choose to” vs. “I have to” and “I want” vs. “I need”.
6. Develop skills in negotiating and seeing the other person’s point of view
7.  Become more aware of the demands that you place upon yourself and others to be different from you/they are at any moment.  Demands are a tremendous source of stress.
8. If your schedule is busy, prioritize your activities and do the most important one first
9. When you read your mail, act on it immediate–toss it, return it, file it, etc.
10. Smile to yourself and laugh more–your immune system will love you for it.
11. When organizing your time, leave room for spontaneity.  Set a realistic schedule which allows some transition time between activities.  Eliminate unnecessary commitments.
12. Why do everything yourself?  Learn to delegate responsibility.
13. Treat yourself to a massage.
14. Limit your intake of alcohol, caffeine and sugar.
15. Live mindfully, having an accepting,  nonjudgmental awareness of your body, feelings and actions.
16. Develop a personal support system consisting of people you trust and are comfortable with.
17. Listen to music or the sounds surrounding you.  Notice the silence between sounds and the space between thoughts.
18. Bend a friend’s ear or seek professional help when you feel unable to cope.
19. Practice being more patient, caring and compassionate toward yourself and others
20. Remembers to stop and smell the rose.

Self Help Through Stress Management

Our daily lives are so filled with distractions and obstacles that it can become difficult to find time for ourselves. Between having a 9 to 5 and taking care of children, the stress can become almost overpowering. It’s hard to escape to a quiet place to get a calm moment when everything is so very chaotic all the time. Still, a moment of peace and solitude is very important to a healthy mind and body, and there are plenty of ways to “get away” without actually going anywhere.

One of my favorite techniques is to schedule a ”me time” for a certain period out of every day. If I’m at work, this is time on my break spent in my car reading for 15 minutes. If I’m at home, this is 30 minutes alone with a cup of coffee and a notebook, writing tidbits about my day in my journal. Allotting a time for yourself everyday will give you a chance to step out of the fast lane for a minute, and enjoy life. During this time, take a moment to breathe deeply and experience the calm. Your body and mind will thank you for the peace and quiet. A great way to find time is to do this as soon as you wake up. If you have a balcony or a back deck, wake up as early as you can (without ruining your mood) and have a seat outside. This will allow you to enjoy some fresh air right at the start of your day, and you’ll feel entirely more relaxed as the day goes on.

Relaxation is vital to a healthy, happy lifestyle. Even if you don’t have any time at all in your day to get away, try and close your eyes for just a second and breathe deep when you get a chance. It will surely help to clear your thoughts and make your day more enjoyable. Closing your eyes is sort of like escaping into yourself. To be honest, it feels so good to do this, that sometimes I find myself just closing my eyes for 10 minutes at a time. Taking a deep breath eases the nerves, and is very calming to the mind. The combination of closing your eyes and breathing slowly and calmly is an awesome experience, and very rewarding in terms of self help.

Don’t be afraid to break the daily  cycle of work, home, work, home. This can be an overload of stress for anybody, especially when 16 hours of your day are spent in the hustle and bustle. Taking a moment to get away from it all and seclude yourself can do wonders for your body and spirit. You’re hard work deserves a little calm after the storm.  Remember, even if you can’t go to your own quiet place, just stop where you are, close your eyes, and take a deep breath or two. I promise you’ll feel better right away.

Managing Your Stress With Hypnosis Techniques

There are many things in today’s society that are not good for us, stress is one of them and is also one of the biggest killers, it manifests itself in our bodies in many different ways. There is positive and negative stress, and it is negative stress that is usually the one we want to avoid. So how do we know when we are stressed? Here is a list of some of the top things that cause stress today, see if you recognize any of them in your life:

• You work long hours
• There is competition at work
• You spend a lot of time in traffic
• You drink every day
• Divorce
• Overcrowded cities and noisy neighbors
• You have too much responsibility
• Your house has negative equity
• You owe a lot of money

And so the list goes on. As I mentioned earlier, this stress manifests itself in may different ways, see how many of these you have:

• Lack of sleep or insomnia
• High blood pressure
• Indigestion problems
• Alcohol and drug problems
• Anxiety
• Ulcers
• Depression
• Headaches
• Memory problems

There are of course many more, and some of these can be caused by other illnesses, but they are also very much associated with stress. There are many things you can do, and of course there is always some new drug out there to make it go away, but increasingly more and more people are turning to alternative medicine and things like hypnosis and self-hypnosis to help relieve their stress. I have used hypnosis myself to relive stress, and I can honestly say it has definitely helped me become more relaxed. I still spend many hours in traffic and lack sleep, but since I started with hypnosis I more readily accept it now and feel a lot better within myself, and I am also a much nicer person to be around.

Had enough STRESS yet? Help your mind be stress free

A lot of people have not heard of two little words that cause a dramatic change in your mindset. 

Basically your brain goes through many frequency cycles throughout a single day. These different frequencies produce different effects to the human consciousness.

For example, 4-7 Hz, which is classified as Theta waves, is associated with Dreams, Deep Meditation, and REM sleep.

When you are just falling asleep at night you are probably in the 7 – 13 Hz range, classified as Alpha waves, which are associated with Relaxation, and before and after bed drowsiness.

The 13–40 Hz range is called Beta waves. Your brain is here when it is active and busy or doing thinking and active concentration or even arousal.

It’s not surprising that using this information, it has been discovered that the brains receiving and operating frequency can be altered by sound waves.

This is what’s called binaural beats or binaural tones.

So when we listen to a binaural beat we can help ourselves get pumped up or fall asleep or anything in between.

So how can you use these to your advantage when it comes to stress?

There are tailored beats that will help you do all sorts of things like relax, meditate, focus, improve your memory, increase your energy, fight addiction, and even make you more creative. In short they can help you focus your mind to where you need it to be to take your stress away or sharpen up your mind which can also help with stress.

Do not worry about binaural beats taking you on some sort of acid trip or someplace you’ll never get back from. It’s not like hypnosis or being under a spell.

Basically we try to relax all day by taking deep breaths or thinking of a relaxing place. Well this is taking us to that place for as long as we listen to it without having to take a thousand deep breaths in a row.

Give them a try and I know you’ll be telling everyone you know about them.

This website has instant downloadable binaural beats tailored to help you get through the workday and if you are like most people the workday can be very stressful. Click here to learn more about what kind of package you can get.

Self Help For Panic Attacks-Stop Panic Attacks

Chronic sufferers of anxiety often benefit very much from self help for panic attacks. They learn to Stop Panic Attacks very effectively. But is it really effective?? Let’s take a look at some of the most common techniques to stop panic attacks.

The top most common self help technique is Deep Breathing but is it really effective? Have you ever tried to deep breathe in a crisis situation? It’s almost impossible. The problem, as you well know, is that once the panic attack begins and that heightened state of fear starts, it is very difficult to calm yourself down. In order to restore calm you actually need the brains mental activity to change.

This is the reason why deep breathing is so ineffective in helping people control a panic attack. Deep breathing does is to try and restore calm to the body. Trying to mentally calm the body is like shutting the gate after the horse has bolted. Now some people are able to do deep breathe effectively and my hat goes off to them as the saying goes. But is it effective?

What about Exercise? Some people say regular exercise is good. I’ve heard that rigorous exercise helps cure a panic attack because it gives our bodies a sample of what it is like to put your body into an exerted state just as if you were having a panic attack. This way you can learn to become comfortable with the heightened state of exertion without fearing that your body will not be able to handle it.

What about relaxation exercises? Do they work? How about Yoga? Yoga is not just about being flexible. Mostly, it’s a way for you to bend and stretch naturally, which releases tension and eases muscle pain. When it comes to self help for panic attacks, this technique not only eases pain, but it also helps you feel calmer and more in control.

Negative thinking is one of the primary causes of panic attacks. The more frightened you become, the more your thoughts spin around in circles, chasing endless what-ifs and disturbing possibilities. If you live in the now you will eliminate a lot of these feelings. How many of us could benefit from living in the now? I know I could.Let’s Focus on the sights, sounds, and smells around us. Find pleasure in small things, such as the blue sky or the feel of the wind. By rooting yourself in the present, you prevent yourself from worrying about the future.

How would you like a tried and true method for living panic free? Many have conquered their anxiety disorder without the use of medications. Find out more information at http://www.squidoo.com/whataresometreatmentsforanxietyandpanicattacks I know you can do it. Many others have been here and gone on to panic free lives. You can to.

How to Manage & Overcome Stress

When we are in a state of stress, adrenalin flows and blood pumps through our heart at a faster rate than normal because we can feel under threat. Causes of stress can be created when there is so much to be done and not enough time to complete everything in a timely manner. Putting ourselves under pressure to appease another person (boss, co-worker, wife, children, friends) can also create stress.

Stress affects everyone differently. There is a range of different ways how stress can play out in our lives. Emotionally, depression and anxiety can lead to anger and tension. Our thinking is also affect by a lack of concentration and feeling hopeless, issues with self esteem and self confidence as feelings of not good enough become strong. The side effects of stress can include changed behaviour patterns as a remedy to improve how we feel. This can include increased drinking habits, gambling and weight problems.

How we individually handle stress depends on the circumstances and situation. Just thinking about something stressful (for example, being in circumstances that are new and make us feel uncomfortable) creates stress. There are many strategies available to learn to cope with stress more effectively. Being able to understand and learn to prepare when something is going to be out of our control is a good starting point.

One of the best cures for stress is exercise. Not only does exercise make you feel better physically, it can improve your mood and make you feel happier. The benefits of exercise can also include more energy and it can be fun while improving the health of your heart at the same time.

Practising meditation can also help to relieve stress as well as manage stress. Another very successful technique to overcome stress is to use deep breathing when feel stressed. By stopping for a few minutes and taking time out with a few deep breaths can be a great relaxer.

Learning to cope with stress will also assist with your general health and happiness – take a deep breath and remember to always smile! A smile is another easy and simple way to reduce stress to make you feel so much more at peace and calm within.

Learn to deal with your stress through our online program; The Challenge of Happiness.

Visit www.challengeofhappiness.com today.

Stop Panic Attacks-Overcome Anxiety

Panic attacks can be debilitating both for you and for those around you. It is not an experience we want to live through again.Just what are some ways we can Overcome Anxiety and Stop Panic Attacks?

Here are some tips that have proven useful.

• You can apply some lavender oil to relax and de-stress your nerves. Just one drop near your lobes does wonders.
• Avoid high caffeine drinks as they stimulate your system and pile on more stress instead of relaxation.
• Add a dash of lemon in green tea to relax your nerves..
• Try all simple remedies before taking any anti-stress pills. It’s always easy to start on them but almost impossible to stop. Most have unpleasant side affects.
• For adults usually a combination of a light drug and remedies works more effectively.
• Stay away from the cause of your anxiety and tension. As “prevention acts better than cure”.
• In some women, anxiety may be caused (or worsened) by low hormone levels, most commonly progesterone…and progesterone levels drop in times of stress (such as the holidays). Progesterone helps keep serotonin levels from dropping too low, and low serotonin can cause anxiety & depression. Doctors can test for low progesterone and prescribe it (though many doctors are unaware of the link with anxiety-depression).

• If problem persists for longer time please consult a medical adviser. Most suggestions are suitable only for shorter periods of anxieties, where the causes can be discovered and reasoned out.
• Even the lightest pills should be consumed only after consulting a physician to “avoid conflicts” with other medications.
• If these suggestions do not help, and nervousness still reflects in the behavior of the person at social gatherings. Then perhaps it is some kind of anxiety disorder calling for a medical cure.
• These measures do not stand-in for medical help, it may do you good in mild problems. For severe acts of phobia it’s definitely best to consult a physician.

If you want a proven method that has been proven to work for MANY people, and very successfully, without medication I might add then please go to http://www.squidoo.com/whataresometreatmentsforanxietyandpanicattacks How would you like to join them in getting your life back? Think of all the social situations you will not have to avoid anymore.

Think of all the worry you will not have to put on your loved ones anymore. Watch their faces as you overcome anxiety. It is being done and it can be done for you too. Join the thousands who have given their testimonials. You can do it.

Managing Stress In Difficult Financial Times – What You Need To Know

Controlling and managing stress in these difficult financial times is very important and should not be taken lightly.  Your mental and physical health are in jeopardy.  

Managing stress in difficult financial times has become a problem for thousands of people in today’s economy.   Financial worries are abundant and are causing tremendous stress on many of us.  We are terrified and fear losing our jobs and houses.  We are worried about our dwindling retirement accounts.   This financial stress is causing health problems and insomnia which only makes things worse.

Watching the news only increases our stress.  It can be downright depressing.  It is advisable that you limit your viewing of news programs; they only create more fear and stress.  Try watching funny sitcoms, westerns and romantic movies – they will not cause additional stress like the news programs do.

To put it all in perspective, think about what worries you the most in your situation.  Break down the things you can change and things you can not change.  Start making the changes that you can and don’t worry about the other things that you can’t change.  Oh yeah, right!  But how do I not worry?

Well, think this over.  Does worrying ever change anything?  No, it  does not.   So why should you do it?   This is something you need to keep telling yourself over and over.  Worrying does not help and it never changes anything.

Each time you find yourself beginning to worry, remind yourself of this and turn your thoughts towards something positive.  Picture yourself doing something fun, or visualize the gentle waves at the beach – anything that makes you feel happy.  It is extremely hard to do at first, but the more you practice, the more your subconscious mind receives the message that you do not want this stress and fear in your mind.  It becomes much easier the more you do it.

Many people, including myself, have been very successful using meditation audios to help relieve this worrying .  They help you lower your threshold for stress.  Spend thirty minutes a day listening to the audios and you will feel calmer, less stressed and much more at peace with yourself.  This is one of the best ways for managing stress in difficult financial times.

Everyone should take fifteen to thirty minutes a day in quiet solitude to calm their mind and relax their body.  It will make a tremendous difference in the quality of your life.

Just like the saying goes – Don’t worry – Be Happy!

I hope these tips for managing stress in difficult financial times have been helpful for you.

Learning a Natural Technique To Stop Panic Attacks and General Anxiety Fast!

Panic attacks are a real, for those who suffer from then, as any other medical condition. Most of us suffer panic attacks only during time of extreme stress. However, others of us have to live with them on a daily bases. They come out of the blue without warning. That feeling of pending doom and gloom. Maybe your are worried about a job, and spouse cheating on you, or your kids getting into trouble. Maybe your spouse, the kids, and boss have done nothing to warrant you fear. It does not matter what triggers it. That feeling a total panic, like you world has spun out of control, and there is not way of stopping it.

Maybe you have ended up in the emergency room thinking your having a heart attack to be told it is just anxiety. The pain was real, but the cause is something else. Do you fear getting stuck in traffic, or on a long bridge, or maybe a a red light? Do you sometimes thing you may be going insane?

The most common symptom are:

* Dizzy spells leading to total panic

* Tightness in throat and chest with shortness of breath

* Heart racing out of control with tingling

* Fear of the unknown and not knowing what is happening

* Obsessive worries about thins that would normally bother you

* Overwhelming fear that the anxiety will push to over the edge and drive you insane

There is one key factor that make the difference between those who fully eliminate panic attacks and those who do not. The key is not medication, diet related, exercising, or other lifestyle changes. The cure is when a individual no longer fears the though of having a panic attack.

This may seem like a simplified and obvious observation but give it careful consideration. The one thing that has you searching for a solution to anxiety and panic attacks this very moment is the fear of having another one.

When this happens people begin avoiding situations that make them anxious, use drugs (including alcohol) to numb the feelings of panic, or they medicate themselves to the point where they are numb to the fear. I am sure you will agree neither of the above is a satisfactory solution. 

The really unique element of the technique, is that there is no need for you to regress into your past and find out why you had your initial panic attack in order to get results. All that is needed is your willingness to break out of the anxiety cycle. Are you ready to try this right now ?

 Learn More About Stoping Panic Attacks For Good Here!

Causes of Anxiety Attacks-Help For Panic Attacks

You’re in the supermarket and suddenly you feel an odd tightening in your chest. Are you having a heart attack? What’s with the shallow rapid breathing and sweating. Just what is going on? Why are you feeling this way? You hope no one notices as you look around quickly. You are quite worried that something is wrong with you. Do you need to go to the hospital? What is wrong? Should you call a doctor? Suddenly you get very shaky and weak in the knees. You wish you could sit down somewhere. Now your vision is getting blurry. What is going on???

Does this scenario sound familiar? They are the symptoms of an anxiety attack. But what are the Causes of Anxiety Attacks? Can you get Help for Panic Attacks?

Although the exact causes of panic attacks and panic disorder are unclear, the tendency to have panic attacks runs in families.

There also appears to be a connection with major life transitions such as graduating from college and entering the workplace, getting married, and having a baby.

Severe stress, such as the death of a loved one, divorce, or job loss can also trigger a panic attack.

Panic attacks can also be caused by medical conditions and other physical causes. If you’re suffering from symptoms of panic, it’s important to see a doctor to rule out the following possibilties:

• Mitral valve prolapse, a minor cardiac problem that occurs when one of the heart’s valves doesn’t close correctly.
• Hyperthyroidism
• Hypoglycemia
• Stimulant use (amphetamines, cocaine, caffeine)
• Medication withdrawal

If any of this sounds like it could apply to you please visit http://www.squidoo.com/whataresometreatmentsforanxietyandpanicattacks to find some home treatments for anxiety attacks. If none of this applies to you go to http://www.squidoo.com/overcoming-panic-attacks1 for even more causes of anxiety attacks.

The best part is whatever the Causes of Anxiety Attacks, there is help available. Please join the MANY who have gotten their lives back panic free with NO harmful medications, and nasty side affects. It can be done.

Join the thousands who have given their testimonial. Just click on one of the above links for more information and eliminate panic attacks for good. You can do it. Many have paved the way for you.

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