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The never ending search for ways to overcome anxiety and stress most certainly has increased over the recent past. Work related stress in particular has become more commonplace due to the tough economic environment. Many people have lost jobs and much more. On the other hand those that haven’t suffered jobs losses yet experience constant anxiety attacks over if and when they may lose theirs. As it stand there does not seem to be much relief in sight therefore it is all the more important to find ways to minimize anxiety attacks and to reduce stress.
By consciously adopting certain patterns of behavior we may not be able to rid ourselves of the many causes of stress we encounter but we can reduce its harmful affects.
Here is a simple survival guide for you reviewing 5 ways to minimize anxiety attacks and relieve the stress that comes with it.
Gain Separation
Gain physical separation as soon as possible to help diffuse the rising tension both within you and the situation itself. Nothing good comes from allowing the ‘cauldron’ to boil over so let it cool off at the first opportunity.
Out of sight out of mind!
Close Your Eyes
If you can not immediately leave the source close your eyes. This allows you a ‘quiet’ moment even in the company of others which will help you regain your composure. Once again ‘cooler heads’ always prevail and when you can not get physical distance ‘escaping’ into your thoughts is the next best thing.
Find Solitude
If possible locate a calmer environment that allows you to process things without the ‘static’ or disruptions you can expect in a busier environment. This will allow you to ‘regroup’ your thoughts and calmly ‘calculate’ your next move without emotions clouding your ability to reason.
Go Outside
There is ALWAYS something to be said about the ‘great’ outdoors. Besides the fresh air and change of scenery the reminder of how grand Mother Nature can be is always humbling and helps put things into perspective.
Breathe Deeply
Oxygen helps you think more clearly and slow up your ‘accelerated’ system by focusing on the deliberate act of breathing. Also when you are very tense the body usually reacts by shortening your breaths thereby adding to the tension you may already be feeling.
Recent times have sent everybody scrambling for ways to overcome anxiety and stress due to the current turbulence in many economies. Work related stress in particular has catapulted through the roof with people losing their jobs or in fear of that possibility. Since these causes of stress are not going away anytime soon we need to adopt certain patterns of behavior that will help us cope with the situation a little better. By exercising the 5 aforementioned techniques above we should be able to take the necessary actions enabling us to reduce stress and maintain a healthier balance in our lives.
TJ Philpott is an author and Internet entrepreneur based out of North Carolina.
To learn more about Ways to Overcome Anxiety and to get a free guide that teaches valuable niche research techniques visit:http://affiliatequickstart.com/
Article Source:http://www.articlesbase.com/stress-management-articles/5-ways-to-overcome-anxiety-and-stress-1484864.html
Stress is one of the most debilitating factors affecting our lives today. From the stress of losing a job to the frustration of finding a new job, from the strain of running a household to the additional pressure of handling a career, from the stress of raising children to the stress of trying to increase your pay grade, stress comes to each and every one of us in some manner on a daily basis.
Unfortunately, stress can affect your speaking voice as well. From spasmodic dysphonia to tension in the neck, throat, and/or jaw regions, you may find that your speaking voice is no longer working as it has in the past.
As a voice coach, I am encountering more and more individuals who are having difficulty with phonation, the production of voiced sound: tension in the upper chest, throat, neck, jaw and/or vocal folds (cords) is making it difficult for these individuals to speak smoothly and evenly. They may be gasping for air; their words may be dropped; or they may be unable to produce any sound during their speech.
If this type of problem is happening to you, it is not something that should be ignored because it will only get worse with time. What needs to be done, first and foremost, is to learn how to relax your body. Relaxation exercises are incredibly valuable in helping to alleviate tension which is why meditation and yoga are on the rise.
The majority of the population are unaware of diaphragmatic breathing because the majority of the population are known to be lazy or shallow breathers. What this means is that they are using only the upper portion of the chest for respiration. That in itself creates stress because this type of shallow or lazy breathing does not allow for the elimination of the toxins in the body.
Those who breathe with the support of their diaphragm, however, are able to reduce and, in many cases, eliminate their stress because diaphragmatic breathing eliminates those toxins. In doing so, the body relaxes. This is why yoga and meditation are so important. However, my advice is to learn to breathe with support and make it a habit. It is then that you will discover the innumerable benefits only possibly when your diaphragm is in play 24/7. It is an amazing feeling; it is a healthier feeling; and, it is the only way to stop the vocal problems you may be experiencing.
The Voice Lady Nancy Daniels offers private, corporate and group workshops in voice and presentation skills as well as Voicing It!, the only video training program on voice improvement. Visit Voice Dynamic and discover the best means to sounding more mature.
Article Source:http://www.articlesbase.com/stress-management-articles/the-negative-effects-stress-has-on-your-speaking-voice-1479090.html
Lets face it since September 11th, our lives have changed forever. We’ve seen war in Iraq and Afghanistan, with no end in sight. We’ve seen Wall Street collapse, and people’s life savings go down the drain. The economy hit the tank and people are in fear of losing their jobs, their homes, and everything precious to them. So it’s no wonder people are stressed, and have anxiety.
Stress and anxiety is a very real problem if it’s not treated properly. Lot’s of people don’t even realize they have stress until it starts to effect their lives or their health. Stress and anxiety can cause all kinds of health problems such as high blood pressure, heart problems, diabetes, ect. But it can also cause lot’s of problems in your relationships, your family and so on. Money problems is the worst kind of stress there is, it can literally drive you crazy, but there is help out there you just have to let yourself get the help that is right for you.
I myself, have experienced stress and anxiety. About ten years ago I had really bad neck pain that would not go away. I went to the doctor’s several times, I even had a MRI done and it kept showing nothing wrong. I also at the same time could not be in a small room or enclosed area, because I would start to sweat, and feel like I was going to faint. My doctor then suggested It may be stress, so he showed me some techniques that I could do at home, and after about two weeks of trying his techniques, my neck pain went away and it never bothered me again, or the anxiety of being in enclosed areas, it was great. So in this article I will show you a little of what he taught me.
The first thing my doctor showed me was to look at things as positive as you can, in other words if something bad happens think of something about it that’s positive. I know that might sound corny, but it works. If you have a bad day at work, leave it at work! Tell yourself that tomorrow will be better day, and so on, do this for every negative thing, make it positive even if it’s just a good fantasy thought.
The second thing he showed me was, music therapy that I could use at home. It’s music with what’s called Binaural Beats to help your mind relax. I downloaded it to my Mp3 player, and it really makes you relax, it has soft music with sounds of birds chirping and waterfalls, very calming. He told me for the best results find a quiet place with no distractions, use headphones and listen to it for about 30 minutes. It took a few times but it really help me out.
In conclusion, if you think that stress is starting to take over your life try some of the techniques in the article and if it does not help and you need more information please see link bellow.
If you would like more information on how to relieve stress and anxiety or how to download binaural beats to your computer or Mp3 player please visit:click here!
Thank you, Daniel Richard
Article Source:http://www.articlesbase.com/stress-management-articles/stress-and-anxiety-the-killer-among-us-1474726.html
It is a know fact that stress, depression and mental illness rob quality of life from those being held in their grasp. Life under these circumstances becomes a chore, one that paralyses the ability to function in relationships and as productive members of society. Many struggling will turn to substance abuse or even suicide. The medical community as well as mental health and wellness organizations work tirelessly to find positive, meaningful avenues for relief from stress and other mental health problems.
Resources have been provided and aids given to help take care of a healthy mental outlook. They have been proven effective. Exercise, meditation, change of diet and support groups together do relieve stress and depression. Some suggest a complete life style change or relocation, some a vacation and some medication. These may work in some cases but not in all.
Stress is common to the human condition. It has been invited as a guest into our life by the self imposed pressures of career, juggling family, and finances amongst others. Depression often brought on by those same self imposed conditions may also be clinical in nature or have other underlying issues. It has been said that depression is anger turned inward. Can it be said then that anger is stress suppressed? Some suffering from depression and mental illness may be excited by these issues but often there is a medical issue and need some sort of medical intervention.
At a time in my life when I needed it most a friend of mine said, “When your hands are at work your mind can find peace and listen.” My friend then pointed me to a flowerbed, overcome with weeds, and left me there with only a couple of tools to get the job done.
As I knelt in the dirt of the flower bed (I had not knelt in a long time) tugging and pulling I began to feel as if I was getting nowhere. I was focusing on my circumstances. As I began to let go I realized how overrun with weeds my own life was, due to my own neglect. I listened and knew then that with some hard work, with no hurry, on my knees, the beauty and productivity of my life could return. For the first time in a long time I had hope and felt some peace. I found that in the… click here
Dan is an RN currently working in the field of collecting life saving blood. Dan’s passions are spending time with family and close friends, watching films, and working on the family hobby farm and ranch. Though Dan has been immersed in the hobby (or urban) farm lifestyle all of his life, he is always looking to learn more.
Article Source:http://www.articlesbase.com/stress-management-articles/gods-stress-relief-1453590.html
Not surprisingly, many people fear public speaking. For people who suffer panic and anxiety attacks, it can become a major source of distress. Public speaking doesn’t necessarily mean standing on a podium and giving a speech. It can be as simple as sitting in a classroom and having a discussion with peers and feeling tight-chested, short of breath, and incapacitated by anxiety just because of having to speak in front of other people. This fear is centered on giving verbal feedback to others.
The fear experienced by people who suffer from panic attacks and anxiety disorders is different from the typical public speaking anxiety. Jitters and nervousness before giving a speech are quite common, but having a panic attack, which is a debilitating situation, is not something most people experience.
People who have to deal with anxiety and panic attacks can fight the fear of public speaking in a few ways. The key is to build confidence, getting back to a non-anxious state of mind. Now, instead of experiencing anxiety and suddenly thinking “oh no, how am I going to deal with this?”, we can instead turn the anxiety to our advantage. Thinking “I knew this was going to happen, and have been expecting it. I am not threatened by these sensations and will conquer my fears instead of being debilitated” can be a powerful antidote.
Controlling fear and anxiety in this way can help you fight the fear of public speaking. These intense feelings can actually fuel your speech, giving you momentum instead of making you unable to continue delivering your speech.
Overcoming anxiety and panic attacks can be done without medical treatment or drugs of any kind. The mind can be our most effective source of overcoming panic. To learn more about natural solutions to overcoming panic and anxiety attacks, visit http://cure-panic-and-anxiety.com
Article Source:http://www.articlesbase.com/stress-management-articles/public-speaking-and-anxiety-how-to-fight-the-fear-1466193.html
Relaxation is rare in today’s mad world. The world is running fast and we, humans, run faster to catch up with this pace. There is no time for relaxation, enjoyment, holidays etc. Rather, we do not make use of the right relaxation technique. We just pop a few pills and get ourselves treated by the doctor. We take the pills for a few days and when we find that we are not getting relaxed, we drop the pills and the idea of finding relaxation.
There is a solution for all of us who are in dire need of relaxation. It comes in the form of software, which comes in an easily downloadable format. This software sends a few frequency waves to our brains and the brain gets the appropriate signals to cool down. The waves are accompanied by a few soothing sounds like soft music, sounds from nature etc. These sounds have a very good effect on the brains and give us that much needed relaxation, which we never get from pills.
One might wonder as to how different this software is from the pills that we take. There are two main differences. Pills do give relaxation but they are short lived. After a certain point of time, the brain tends to become tensed again and we might start feeling too much of mental pressure. This software, however, acts directly on the brain through sound waves and changes the basic character of the brain, in that, makes it more relaxed and relaxed. There is no way that we feel the mental pressure again after we take this treatment. Secondly relaxation pills tend to have serious side effects in the long term. I remember one of my friends who had a brain stroke which was a result of excess of antibiotic intake. The relaxation software, however, does not have any side effects and is very good for the body.
Why are we stressing about relaxation technique? Is relaxation is so important? The answer is a bold yes. Relaxation is a must for the human brain. Too much of pressure on the brain tends to reduce the performance of the brain, thereby leading to fatal brain strokes or brain hemorrhages. A strained mind cannot perform even the normal activities. Simple things like working to deadlines, eating, sleeping etc become cumbersome activities for a person whose brain is under lot of pressure. Such people, should definitely take a break, cool their minds for a while and then get back. This is very important for the health of the mind and for the increased productivity at the workplace.
Relaxation helps us to multi task. The brain takes enough rest so it is able to do more than one thing at a time. This helps professionals a lot, because in their career, they need to focus on many things at the same time. Relaxation is a very good medicine for headaches, muscle strain and spinal problems. Most of the doctors recommend relaxation therapy for nerve ailments as well. All these only go to prove that relaxation is very important and following the right relaxation technique is more important.
Check out this recommended site if your interested in learning more about relieving your stress.
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Article Source:http://www.articlesbase.com/stress-management-articles/melt-your-stress-away-forever-1457302.html
It was late summer 2007 and the markets were bottoming out,” he says. “Everything I had worked for was falling apart. My marriage was in shambles because of my anger, and I felt as though I was at the point of no return. I desperately needed rescue.”
It was then that Bob sat down with Anger Resolution Expert, Julie Christiansen to share his challenges. He decided to try her Anger Solutions Coaching program to see if it would make a difference in the way he was coping with his intense stress and anger. Bob admits that at first he resisted completing the tasks that Julie set out for him. “I didn’t want to look at myself. It was easier to just put my head down and concentrate on rescuing my business rather than do what was necessary to rescue myself. I wanted a shortcut to feeling better – I didn’t want to take time to do the work.”
After a few weeks of trying to do things his way, Bob relented and began working through the program in earnest. Within a few short weeks he began to experience a turnaround both in his mood and in his business. By the time he completed the fifteen week program, his business had returned to a place of financial stability, and Bob had resolved many of the issues that were contributing to his stress and anger. He admits that some of the challenges that were present at the beginning are still there; what is different now is that he has the tools he needs to deal effectively with those challenges as they arise, and he owes this to Anger Solutions Coaching.
“What is unique about this process is its focus,” says Christiansen. “We recognize that anger is an emotion that is part of the human construct. It will not go away and it is not something that should be ‘managed’. Rather we believe that if people learn to look at the beliefs and expectations that underscore our feelings of anger and stress, and seek to resolve them, we can approach every anger-inducing situation with confidence and assertiveness.” Christiansen says the key to anger resolution is in a unique decision making model that enables one to evaluate each anger-inducing situation before responding.
The decision making model is simple:
1. Think about what is happening – what does it mean, how do you feel, and how would you like the situation to be resolved,
2. Say something using assertive behavior and language – let the person know your perception of what is happening, how you feel about it, and how you would like to resolve the issue,
3. Ask for a response. Be sure to listen to what the other party says, and continue this process until you agree to disagree or you come to terms with how best to resolve the problem.
4. Finally, release the residual anger so that your body’s energy and stress levels can return to baseline. Do this through healthy and safe means, such as going for a walk, working out at the gym, or engaging in relaxation.
“This leads to better outcomes because people are actually making decisions based on their desired outcome rather than just what will satisfy the anger in the moment,” says Christiansen.
Christiansen developed the Anger Solutions program in 1994 and notes that the program has consistently maintained a success rate of 80% or higher over the years. Now a staple offering for many community agencies across Canada and in the Caribbean, Anger Solutions is recognized as the single best evidence-based alternative to traditional anger management in the world.
All that matters to Bob is that it works. “I believe that Julie saved my life,” he says. “I had gotten so overwhelmed by my situation at one point that had she not been there coaching me along, I might have made some awful, irrevocable decisions. I realize now that ‘it is what it is’, and the only things that I can control are my choices and responses, and now I’m back on track.”
Julie has authored a self-help book based on this successful program entitled, Anger Solutions! Proven Strategies for Effectively Resolving Anger and Taking Control of Your Emotions. The book is available at http://www.angersolution.com.
Backgrounder:
Julie Christiansen is the leading expert on Anger Resolution and the creator of the Anger Solutions Program. She is the author of Anger Solutions, Top Ten Lists to Live By, and Stress Less in 27 Days, and is an international speaker branded by her clients as “Oprah for the Office”. Julie is frequently called on by television and radio media to provide expert advice or commentary on issues related to anger in the news. She is the president of Leverage U, a company devoted to creating positive, radical, lasting change, based in the Niagara Region of Ontario, Canada. Contact Julie Christiansen at (905) 329-6169
Since 1999, Larry Elliott has been President of Find Your Traffic (http://www.findyourtraffic.com) a public relations, development, marketing, and business advisory firm. Find Your Traffic helps emerging and existing businesses increase revenue, profitability, and customer satisfaction through the use of integrated marketing and sales effort using press releases, internet based radio and television and e-marketing campaigns. By utilizing Direct Response Television, E-commerce, and many other forms of marketing, Mr. Elliott has personally developed hundreds of millions of dollars in revenue for his clients. In all, Mr. Elliott has over 30 years in sales, marketing, and management, primarily involved in the marketing of products and services directly to consumers via direct sales, telemarketing, the internet, and other forms of direct marketing, both domestic and international.
Article Source:http://www.articlesbase.com/stress-management-articles/when-stress-and-anger-affect-your-business-1459702.html
If you’re having a stressful day, you’re probably thinking of your favorite comfort which is probably something like chocolate, cookies or ice cream. You might get an initial rush from this type of food, but you will soon start to feel tired and sluggish as fatty foods are known to sap energy.
There are foods that you can eat that will help you fight stress and keep your energy level at a peak. We have some suggestions for treats that will not only taste good, but they are also chock-full of nutrients that have proven effective in fighting stress.
- Carbohydrates, such as bagels or crackers, increase your level of serotonin, a brain chemical that affects mood. It should only take 30 to 45 grams of carbs to raise your serotonin level enough to produce a calming effect.
- Calcium supplements can help women cut their PMS-related tension and irritablility by nearly half. 1,200 milligrams of calcium is the recommended dosage and will not only help them reduce stress, but will be good for their bone health. Yogurt, broccoli and canned salmon are good sources of calcium as well.
- Magnesium is an important mineral for keeping you calm and can also make you less sensitive to noise pollution. Sunflower seeds or walnuts are good ways to add magnesium to your diet.
- Iron deficiencies tend to make us feel tired, irritable and more prone to stress. Iron is important in the production of red blood cells which transport oxygen to your body’s cells.
- Vitamin C helps the body produce adrenaline which, in turn, can help you fight stress. Oranges, strawberries and kiwi fruit are all good sources of Vitamin C.
- Vitamin E can boost your immune system. Avocados and peanuts or peanut butter are good sources of Vitamin E.
So, the next time you’re feeling stressed out, reach for one of the foods suggested above instead of a candy bar or soft drink. It will make a difference.
Donna has many interests including reading, writing and watching old movies. She is currently employed as an accountant in a large corporation. She is also learning how to build websites. Check out her latest endeavour related to manufactured log homes at www.manufacturedloghomessite.com.
Article Source:http://www.articlesbase.com/stress-management-articles/foods-that-fight-stress-1459926.html
Meditation is accepted as one of the most potent and accessible methods of curbing stress and helping self improvement. An elementary daily meditation regime can alter your life dramatically and is among the great self improvement tips. There are a lot of different techniques that you are able to use to enter into a meditative state. They include centering on the breath, repeating a mantra over in your mind, journeying and originative visualization. Meditation is 1000s of years old in its ancestry. All of the world’s major spiritual paths have formulated beautiful meditative processes that have proved to have sound effects on the body and mind. The chief goal of the early mystics was to tie in with their God. This can only be accomplished if the mind, body and spirit are in a state of equilibrium – where the psyche is clear from the jumble of random thinking often caused by stress and worry, and the body isn’t holding onto dreadful experiences. Meditation is consequently as effective today in our pursuit of self transformation and stress free living as it was for the world’s holy men 10000 years ago. Meditation is the complete process for loosing negative energies, bringing down stress and producing a more centered and peaceful mind – a mind tributary to self-transformation and self improvement. In all likelihood the simplest meditation self improvement tip is to center on the breath. Try the following exercise for 20 minutes a day and see how you advance. 1) Sit comfortably either in a flat back chair with your feet level on the floor, or in a full or one-half lotus position. Whichever you Pick it’s important to sustain a straight back during the meditation. 2) Take 3 deep breaths, counting as you breath in, holding your breath for the equivalent counts, exhaling to the same count, and once again holding it to the same count before you begin the cycle over again. The number you tally during each stage will depend upon the size of your lungs. You need to take deep breaths but not experience uncomfortableness or like you are short-winded during the holds. 3) Let your breath come back to normal through your nose and directly try to keep a regular cycle going on of… in, hold, out, hold, in, hold, out… 4) Straightaway start centering on the breath. Feel it come in your nose. Experience your lungs expand. Notice your abdomen extend and then compress as it pushes the air back out. Experience your lungs deflate and center on the air as it passes back out through your nostrils. 5) As your respiration gets slower and more shallow just center on the motion of air in your nose – then at the every tip of your nose until you are able to distinguish the most petite of movements. 6) Continue doing this so your exercise takes about twenty minutes. 7) After twenty minutes approximately just sit in the quiet, not centering on anything, and savor the peace. It’s crucial not to leap out of a meditation as this can lead to a headache. After a couple of minutes bit by bit open your eyes and stretch. A beneficial way to ground yourself following a meditation is to ingest a glass of mineral water. Meditation is good for the mind, body and spirit and is one of the best self improvement tips around. Enjoying some serene moments where you can really get in touch with your inner peace can greatly reduce stress as well.
Khai is a marketing expert that makes big money by turning competitive niches into zero competition for a home business opportunity.
Check here to find out more about Inspiration DNA and what it can do for your MLM business and your life.
Article Source:http://www.articlesbase.com/stress-management-articles/inspiration-dnameditation-for-stress-relief-and-self-improvement-1456713.html
Work load and mental pressure works side by side in our life. While performing our duties, while trying to achieve our goals or targets, we tend to strain ourselves a lot. The result is mental stress. Apart from that the family pressure and many external factors give us severe mental stress. Stress makes a healthy human body ailing. To get rid of stress we have to manage stress. But how to manage stress? It is a very important question for us. There are many ways to combat stress. But our daily life does not allow us to do much. As such the only way out is to get good, hygienic and nutritious food, which contains all the essential ingredients which are required for our body to function normally. Such food is called a balance diet. A balanced diet is obviously the best solution to control stress.
A balance diet includes right doses of carbohydrate, fats, proteins, vitamins, minerals etc. Carbohydrate and fats give energy, protein builds our body, vitamins and minerals help in normal functioning of the body. Water is also an important part of a balanced diet.
If you want to fight stress you need to take fresh foods. Fresh fruit juice, boiled vegetable, milk, oats, fish and eggs are some of the healthy foods which contains maximum minerals and vitamins that can keep you strong. Junk foods and chemically packed food must be avoided as they contain oils and preservative chemicals.
It is very essential to take maximum water in a day. Water purifies the waste products of your body. It is very important to take four to eight glasses of water per day. You can control your stress in your work place by frequently taking a glass of water.
If you eat and drink healthy you can think better and it will help you in reducing your stress and keep you much healthier. A healthy and balanced diet is very necessary for a stress free life. One must avoid the consumption of liquor, smoking, steroids, excessive salts and other drugs. One needs to maintain a proper balance between vitamins, minerals, body and the avoid toxic.
A simple balance diet can give you a stress free life. So if you want to have a complete stress free life do mind your diet, have the best food and always keep yourself healthy.
Andrew James offers a no cost video showing you step-by-step how to overcome negative thinking patterns. please visit
www.stopthenegativewaves.com
Article Source:http://www.articlesbase.com/stress-management-articles/the-secret-behind-a-stress-free-life-a-balanced-diet-1452357.html
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