Beating Holiday Stress

Stress during the holidays can be quite common. Although stress can be quite common almost any day, the holidays can bring it into a sometimes higher level. What will all the parties, the preparations, the emotions that go with the holidays- they sometimes can make an otherwise enjoyable time quite stressful enough. Here are some ways that will help you beat the holiday stress.

Prepare In Advance

One of the reasons that people find the holidays stressful is because of the usual rush that comes with it. People usually wait until the actual holidays in order to buy gifts, plan their vacation getaways, prepare parties or make their schedules. Doing all these without giving yourself ample time can be very stressful indeed. One way to avoid it is to prepare and plan early. Make sure that you have all things listed and decided on a couple of months before the holidays. The earlier you do them, the better.

Delegate Work

Stress also comes during the holidays because there is just too much work to do. Having to prepare a party at the office or at home takes quite a lot of work. It would be quite helpful if you have other people to share the responsibilities with. Don’t try to take on the challenge all by yourself. Try to delegate the work required to co-workers or family members able to take on the different responsibilities. Not only will it help you avoid stress, the team effort that everyone puts into the preparations makes it all worthwhile.

Avoid Piling Holiday Debt

Even the holidays can bring on some long term stress. It may be easy for you to pile on debt during the holidays since there might be many things to buy for the party or gifts for loved ones. Using that credit card can easily make you pile up on stress later on as you look into your credit statement. To avoid this type of stress, try to avoid piling up on holiday credit. You can prepare ahead of time and plan your holiday expenses and try saving up for it instead of using plastic. This would be the best way for you to avoid the stress of holiday debt.

Using Cognitive Behavioral Therapy – Self Help For Panic Attacks

When it comes to self help for panic attacks, perhaps the most effective method is cognitive behavioral therapy. The reason this technique works so well is that it allows you to overcome panic attacks by confronting your feelings of anxiety. The following is a more detailed explanation of this method and how you can implement it to overcome such episodes by yourself.

One of the first things you will need to do is to be able to identify the cause of such attacks whether it is an emotional, financial or other related issue. Overwhelming feelings of anxiety can occur at any time but are often associated with dizziness, nausea, shortness of breath and lightheadedness. Being able to pinpoint the exact cause is crucial so you can learn to effectively deal with it instead of ignore it.

Avoiding the issue that is causing you to feel panic is the worst thing you can do as it will only continue to elevate anxiety levels. So if driving alone at night causes you to feel anxious, you might start by driving with a friend until you become more confident of your ability. During this process, it’s important that you completely do away with destructive thoughts and replace it instead with more pleasant ones.

Then once you realize that what you were afraid of never happened, you can slowly start to shift your behavior and thinking towards driving alone at night. It’s quite natural not to immediately overcome your anxiety so be sure to take deep breaths until your body is relaxed. Before you know, you’ll start to discover that what you were afraid this whole time wasn’t so bad.

The 40-Something Woman and Stress

Why? Because you’re learning the subtle secrets handling stress intelligently. Think it’s too much to ask for? Ah, but in an attempt to gain more peace of mind, here are some vital tips for staying as stress free as possible. You deserve them!

Stress manifests itself in different ways. When you get that headache, you know you’re stressed out. But did you realize that those bouts of fatigue you experience can also be a sign of stress? It’s true. And here’s a tip to dealing with them when you start yawning uncontrollably at your desk or your computer and your project deadline is approaching. (Let’s face it a power nap at this moment just isn’t appropriate!)

When you experience fatigue and you think it might be stress reach for the cheese – or for that matter any protein! A recent study from Sweden showed that the a direct cause of chronic fatigue may in fact be stress. Why goat?

Proteins like those found in cheese, and chicken contain an abundance of tyrosine. Ah, that clears everything up now doesn’t it?

Tyrosine is an amino acid that improves alertness, focus and mood. The results of another study, this one performed by the U.S. Military’s Uniformed Services University of the Health Sciences, discovered that when busy people (much like yourself!) take tyrosine they find it easier to juggle their busy schedule.

Next time you feel as if you’re about to fall asleep, grab some protein first! Then if that doesn’t work, try this stress buster: exercise.

Well, don’t go run a marathon, but leave your desk and go for a quick walk. A walk outside is best. If you can’t go outside, though, try just walking around the office. The mere act of leaving your work for a few minutes can be energizing and even a short five minute walk can help relieve that stress.

Of course, every 40-something woman already knows the importance of visualization in relieving stress. It’s just that some of us are “visualization-deficient.” We find it difficult – especially when the important “stuff” of the day comes crashing around us – to picture us lounging at a beach somewhere.

So here’s a great secret to building to your “visualization muscle.” Instead of trying to picture your ideal location from thin air, simply whip out a postcard of a serene, tranquil place. It could be any location that appeals to you, from a tropical beach (just imagine that warm sun caressing you!) to a secluded mountain retreat. While you looking at this, softly repeat an affirmation something along the lines of: “I choose to enjoy this moment.”

Speaking of speaking softly, there’s another secret every 40-something woman needs to know. To reduce your stress level, follow at least a portion of Teddy Roosevelt’s axiom: Speak softly and carry a big stick.

Uhm . . . it’s the speak softly part, may I remind you, that is the stress reduction method. Now just put that big stick down (although that too may reduce stress if directed . . . no, no, I’m just kidding!)

When barraged with deadlines from every direction or demands from several individuals (both at work and at home!) try to lower your voice. Many of us if you notice, tend to talk louder as we get frazzled. There’s no need for that really. It just adds to our tension. Studies show it’s a great way to calm the nerves!

Now, sally forth in the world confident that you’re stress-free! And enjoy your 40-something attitude.

Visit http://www.i40club.com to know more of what a 40 year old woman needs.

How to Stop Panic Attacks Using Methods That To Help You Cure Anxiety Attacks

Those individuals who suffer from anxiety may be pleased to discover that learning how to deal with panic attacks can be done using natural methods. In fact, dealing with such episodes is beneficial as it will ultimately reduce the stress in your life. The following are natural methods to dealing with panic attacks for good without consulting a doctor or consuming prescription drugs.

Exposing yourself to the situation or issue that causes you anxiety is perhaps the best method to dealing with it. While this may seem like the opposite of what you are trying to accomplish, confronting the issue will enable you to conquer your feelings. It’s also important to change the way you think to something more positive as destructive thoughts will only elevate anxiety levels.

If you start to notice symptoms such as nausea or dizziness, relaxation techniques such as deep breathing, meditation or yoga can help to calm and relax your body. Be sure to exercise on a regular basis as doing so releases endorphins into your body that can significantly reduce stress levels. Do away with substances such nicotine, alcohol and caffeine as these can trigger anxiety attacks.

Learning to deal with panic attacks starts with a state of mind and how you perceive a particular situation or activity. Avoiding or ignoring the issue may be a temporary solution, but you will continue to feel anxious the longer you delay action. This process can take some time so you may want to ask for the assistance of a friend to help you get started in the right direction to overcoming your anxiety.

Self-Help To Stress Management – 6 Sure-Fire Ways

Stress is the condition which a person undergoes when he has to deal with situations which are beyond his grasp. He is unable to cope with the impossible circumstances and develops stress. The definition of stress differs from person to person. What constitutes stress for one person might be a normal everyday occurrence for another. But it has been observed that most of us go through stress at various times of the day. It might be due to work or any other state of life. While most of us get used to dealing with stress in our everyday life, it turns out to be very difficult to deal with it in the long run. It might lead to awful conditions which are very harmful for us. For this reason, it is imperative to get self-help for stress management.

Symptoms of stress:

Stress can be identified in many ways. There are many symptoms associated with it, the most common being headaches and muscle pain, dizziness and sweating, nausea and bowel problems, thudding of heart and a shaking of the entire body. You feel tense and very much wanting in self-esteem. This will lead to feeling irritable and wanting to become a typical introvert. Memory seems to fail and you start drinking and smoking all the more. Severe problems of the heart, asthma, migraine and insomnia might also set in if the stress stays for a prolonged time. Self-help to stress management acquires great importance under these circumstances.

Methods of stress management:

Managing stress can have a very significant role in your life. You need to find out the situations or the conditions which trigger stress in your life. After recognizing them, you need to work on how to break free from them. In due course of time, you will get to prevent these stressors from affecting your life too. Drinking and smoking are not the solutions to stress; in fact, they make the situation worse. Self-help for stress management is indispensable and this is how you can do it.

1. Acceptance of the problem is the biggest step towards finding a solution. Half the battle is won if you accept that the situation is beyond your control. Difficulties arise in every person`s life and at this time, the support of friends and relatives counts a lot. Turn to them for advice. Let bygones be bygones and move forward in life taking a lesson from the situation.

2. Now that you have identified your stressors, try to avoid them and stay away from them. If you are away from the environment, you will feel less stressed.

3. It is very important to talk about your problems to someone who will understand you. Seek out a friend and let go of your feelings.

4. Take charge of your feelings. See if you can control your feelings related to stress. Inspire yourself by constantly reassuring that it is only a passing phase and you will emerge stronger from it. Try to develop interest in other things which will divert your mind from your problems. Exercising and eating a balanced diet is good for your system. Meditation will also give you respite. When your body and mind are at rest, you will never be stressed. Self-help to stress management is best for you.

5. Keeping an optimistic view will help you manage things better. If you always think with a negative attitude, then you will only be hurting yourself more. Try to think positively and defeat stress.

6. Take plenty of rest and have at least 6 hours of sleep. A body which has been rested will never be irritable and so will help you to recover fast.

Learn to relax yourself and you will see that self-help to stress management will indeed make you a more complete person.

Is Stress Having a Negative Impact Upon Your Health?

It is ever so easy to get into a rut. We humans are creatures of habit and we tend in the main to stick to patterns of behavior which have grown familiar to us. We tend to keep on repeating the same patterns even when we know that they are not working for us. In fact, it is often the case that the more we know we need to get out, the deeper the rut we inadvertently dig for ourselves.

This is especially true when we are experiencing stress. We just keep on doing the same things again and again in the vain hope that the results will somehow miraculously change. It is easy for an observer to question why you do not simply change what you are doing or the way in which you are doing it; but somehow you don’t quite think about this yourself.

There is actually a very good reason for this apparently rather “stupid” behavioral tendency. When under stress, the logical reasoning part of the brain which is found in the higher cortex can sometimes be bypassed; the result is an inability to think logically and clearly. Stress can in this way make us “stupid”. Stress is a threat and this is a trigger to the primitive brain to take action; the action sought will be the most familiar reaction to us, hence keeping doing what you have been doing.

I overheard someone saying that “the difference between a rut and a grave is just the dimensions” and this is indeed a very true statement. When one is feeling stressed, an awful lot of pressure is put upon one’s physiology. Everything speeds up and tightens up; your heart beats faster, your pulse begins to race, your blood pressure becomes higher and so on. If you do not learn to stop this cycle, the rut you are digging may indeed become your grave.

The way in which to get out of a stress induced rut is actually a lot simpler than one might think. Just by stopping doing what you were doing you relieve some of the pressure. You get away from the panic caused by knowing that whatever you are doing isn’t working. When you know something isn’t working you tend to try harder and harder to make it work, rapidly building the pressure you are feeling and becoming ever more stressed. If this has been happening to you, just stop; stop doing what you have been doing.

Now let’s think about climbing out of that rut. We need to make sure that your logical and reasoning mind is fully engaged and to do this you need to relax. Just by learning to use self hypnosis you can relax at will and ensure that all areas of your brain are working on full power instead of firing off a single cylinder, so to speak. Hypnosis is normal and natural and easy to learn with the help of a hypnosis mp3 download. As you practice hypnosis you get better and better at it.

The next step is to ask yourself what alternative ways there are of dealing with your circumstances. You already know that what you were doing before was as effective as banging your head against a brick wall. By learning to stop and relax you are on a far better pathway to finding a more appropriate solution to whatever was causing you stress.

Often the solution is not so much in acting differently; rather it is in learning to think differently. A problem is only a problem if you see it that way. Stress is only felt if you think of something as stressful. With hypnosis you can learn different mental strategies and find ways in which to relax and let go of things which previously caused you stress and tension.

If you feel that you are in a rut, don’t just keep on digging; that is a sure way to an early grave. It’s time to stop and relax and to learn to think differently.

Roseanna Leaton, specialist in self-hypnosis mp3s for health, wellness and success.

How to Deal With Panic Attacks – Effective Tips That Work

Symptoms of anxiety attacks such as dizziness, nausea or increased heart rate can occur at anytime so learning how to stop panic attacks is essential. Overwhelming feelings of anxiety and worry can often times be stressful and unpleasant to experience. The following are proven methods that have worked for many people to finally overcome such episodes from occurring.

The first thing you need to do is actually address the issue or problem that is making you anxious. While you can certainly avoid or ignore it, there’s no telling when you’ll have a panic attack again so it’s best to confront it. While many often associate feelings of fear and anxiety as being negative, they can also be used to your advantage when they are put into action to rectify the issue.

Another effective method that may be a little more difficult to implement is by replacing any destructive thoughts with ones that are more positive. It’s important to note that negative thoughts will only sustain panic attacks. It’s quite natural for many to imagine the worst case scenario so be sure to take a minute to question your thoughts and whether they really have a realistic chance of occurring.

Taking small steps is better than not taking any at all so anything you can do to rectify the issue will help a great deal. Then as you find a solution to the problem, you know how to effectively deal with it in the future should it ever occur again. Implementing these above steps will require patience on your part but the effort will be worth it as you learn how to effectively stop panic and anxiety attacks.

Learn How to Overcome Panic Attacks With These Powerful Tips

Not all forms of anxiety are necessarily a bad thing as learning how to overcome panic attacks can propel you to take action to rectify the issue. Avoiding or escaping from whatever is causing you anxiety is not recommended as this only offers a temporary solution. The following is a completely natural method that will help you cope and ultimately overcome panic attacks for good.

The cognitive behavioral therapy method is currently employed by thousands of people around the world. This process aims to shift your behavior and thought processes towards an event or activity that may be triggering feelings of anxiety. So if you are facing significant debt and it is causing panic attacks when you think about it, then learning to confront the issue is most effective.

For example, one of the first steps you will need to do is acknowledge that you have a problem so you can find a solution. The more you delay taking action, the more anxiety attacks you will continue to have. It’s often quite natural for people to think their situation is worse than it really is but they soon discover that it wasn’t all that bad once it was figured out.

Once you work through your problems and gain more confidence, you will start to realize that what you were afraid of this whole time wasn’t all that dreadful. Then you can start to slowly replace destructive thoughts with more positive ones until you finally overcome panic attacks and overwhelming feelings of anxiety. This process may take some time but it was well worth it in the end.

Stress, Depression and Family in Later Adulthood

Hasan A. Yahya, Ph.Ds

 The factors of health history, sleep time, eating habits, drinking habits, job placement, success and failure, Sex life, happiness, and family income or wealth plus the general health are important factors in your life.  Any of these factors influence anyone’s ability to accept or reject one or more of the 5 Monsters, stress, anxiety, anger, depression, and fear.

Depression in Later Adulthood

Fear is may be the strongest emotion in human history. At one time, it was commonly thought that women were particularly vulnerable to depression when their children left home and they were confronted with “empty nest syndrome” and experienced a profound loss of purpose and identity. However, studies show no increase in depressive illness among women at this stage of life.

As with younger age groups, more elderly women than men suffer from depressive illness. Similarly, for all age groups, being unmarried (which includes widowhood) is also a risk factor for depression. Most important, depression should not be dismissed as a normal consequence of the physical, social, and economic problems of later life. In fact, studies show that most older people feel satisfied with their lives.

About 800,000 persons are widowed each year. Most of them are older, female, and experience varying degrees of depressive symptomatology. Most do not need formal treatment, but those who are moderately or severely sad appear to benefit from self-help groups or various psychosocial treatments. However, a third of widows/widowers do meet criteria for major depressive episode in the first month after the death, and half of these remain clinically depressed 1 year later. These depressions respond to standard antidepressant treatments, although research on when to start treatment or how medications should be combined with psychosocial treatments is still in its early stage. www.hasanyahya.com

 

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