Stress is overwhelming, all absorbing. Part of its terrible power is the feeling you get of losing control, of life washing over you without your input. Before you can address the things that are bothering you, you need to get a handle on them. The most effective tools you have are not drugs, or a therapist, or a padded room in a fancy treatment center -- the most effective tools are a pencil and paper.
Clear your schedule, find a quiet space with minimal distractions, and write down everything that's bothering you. Everything. From global warming to the bathroom sink that needs cleaning. Yes, everything. You're going to need several sheets of paper, trust me. When you have finished, take a break; you'll need one.
Read through what you have written. You're likely to see some patterns emerging, types of problems that stem from similar sources or that involve similar situations. Now you are going to start making lists that will help you identify and control the sources of stress in your life.
List all the people who make you anxious -- include friends, colleagues, family members, and anyone else who makes your life frustrating. In each case, think how you can either improve that relationship or, if necessary, bring it to an end. Obviously, there is a huge difference between switching coffee shops to avoid the snotty barista, and withdrawing from a relationship with a loved one. This is not a time to make hasty and consequential decisions, particularly while stress is making you feel emotionally vulnerable. But a list of this sort may help you identify relationships that would be better abandoned in the long term if your health is suffering.
Make another list of sources of stress that don't involve other people, but are instead things in your life you can change on your own. Are you keeping yourself healthy? Perhaps you want to begin exercising regularly, or would like to improve your diet? Is it time to look for a new job, either in your field or perhaps in a different area entirely? Some stress relief may come from simply taking actions that you have been considering for a long time.
Your final list will take a different approach. Despite your stress, despite your anxiety, despite feeling overwhelmed right now -- what are the things that make you feel good? What do you enjoy doing, what puts a smile on your face? Make a list of activities that you enjoy; perhaps you like to watch old movies, or to cook for friends, or ride a bike. List all these things, and make plans to do at least one of them this week, and every week from now on.
Now that your lists are complete, refer back to them regularly. Every week or so, scan through them and give yourself a check-up -- are you taking action to control the things, situations, and people that stress you out? And are you replacing those negative influences with positive and fun influences instead? You're beginning to change your life for the better, and that's an ongoing process. The lists are your guidebook, but it's up to you to make the journey.
If you would like some help making a list of great stress relief tips, visit Rachel's site - http://www.BeyondStressed.com
Sunday, 17 January 2010
Proven Techniques For Conquering Stress
Conquering stress is not as difficult as it seems; most people suffer from stress because they feel the sense of loss of control. There are many successful ways you can practice to seize or take back the control you want. Here are a dozen things you can try to do just that.
Yoga, Tai-Chi and similar disciplines from Asia have been effective for centuries in helping people to relieve stress. Please understand that there is no association between Yoga and a specific religion; you don't need to adopt certain belief in order to practice yoga. Like meditation, yoga upholds peace and harmony; this is its most important principle. The physical techniques in both Yoga and Tai-Chi loosen up the muscles and help focus and relax the mind.
Meditation has also been practiced for centuries. It's easy to learn and has many benefits. The focus is to calm the mind and move it away from the stressors. Perhaps you already know that stress always starts in our minds; it's something that intimidate our mind. So, the key is to train our mind to perceive and interpret something that's going on in the mind in a more positive way so that it can become something that is not so intimidating. If we could learn how to meditate for as little as 20-30 minutes per day, it can go a long way toward conquering the stress symptoms that bug us. There is also evidence that meditation if practiced properly, can have positive benefits on our physical health as well.
Deep breathing exercise is also another effective way to counter stress symptoms. Try this: lie face down on the floor on a large towel, elbows bent with your hands flat on the floor. The backs of your hands should be under your chest. Now inhale and exhale slowly and deeply, repeat the breathing for 15-20 times.
If you're in a car and feel agitated because you got stuck in a traffic jam, just place your left hand on your stomach and breathe slowly. You should feel that your stomach expands as you inhale and contracts as you exhale. This is the right way to breathe. Deep breathing won't take away the stress but it can lessen it quickly. And it's a good first step toward conquering your stress.
Dietary supplements can also help but the problem is that there are so many varieties, and most of them are literally useless. So, to recommend you to use a specific brand is often always prone to error. As a side note, anything which helps elevate serotonin levels is likely to help. However, beware of those that have outrageous claims and promise miracle cures.
Some mild drugs such as a sleeping aid can be useful on occasion. However, the risk is becoming dependent on them not tackling on the root cause. But small doses of it and couple with some other stress buster program, it can prove to be very beneficial as it could help the patient to have a good rest or sleep. A proper rest is essential in conquering stress.
Although there is little scientific evidence, aromatherapy coupled with 'mood music' could serve as a magic pill for some people. Our memories are said to be fond of certain smells and the smells could trigger a happy event in our memory. It's the same with music, many believe that our feelings can be altered by certain kind of music.
A good massage can also be a great way to conquer stress, particularly combined with aromatherapy and relaxing music. One of the most common cause of stress is muscle tension, especially in the neck, shoulders and calves. Massage can help loosen up muscles in these parts of our body.
These are just few ways you could consider when comes to conquering stress. You can learn more successful techniques on how to conquer stress at our site.
You can also go and download a FREE report on how to Stop Stress and Anxiety at our site. This little report is packed with lots of useful stress management tips. And the best part is that it's 100% FREE!
Yoga, Tai-Chi and similar disciplines from Asia have been effective for centuries in helping people to relieve stress. Please understand that there is no association between Yoga and a specific religion; you don't need to adopt certain belief in order to practice yoga. Like meditation, yoga upholds peace and harmony; this is its most important principle. The physical techniques in both Yoga and Tai-Chi loosen up the muscles and help focus and relax the mind.
Meditation has also been practiced for centuries. It's easy to learn and has many benefits. The focus is to calm the mind and move it away from the stressors. Perhaps you already know that stress always starts in our minds; it's something that intimidate our mind. So, the key is to train our mind to perceive and interpret something that's going on in the mind in a more positive way so that it can become something that is not so intimidating. If we could learn how to meditate for as little as 20-30 minutes per day, it can go a long way toward conquering the stress symptoms that bug us. There is also evidence that meditation if practiced properly, can have positive benefits on our physical health as well.
Deep breathing exercise is also another effective way to counter stress symptoms. Try this: lie face down on the floor on a large towel, elbows bent with your hands flat on the floor. The backs of your hands should be under your chest. Now inhale and exhale slowly and deeply, repeat the breathing for 15-20 times.
If you're in a car and feel agitated because you got stuck in a traffic jam, just place your left hand on your stomach and breathe slowly. You should feel that your stomach expands as you inhale and contracts as you exhale. This is the right way to breathe. Deep breathing won't take away the stress but it can lessen it quickly. And it's a good first step toward conquering your stress.
Dietary supplements can also help but the problem is that there are so many varieties, and most of them are literally useless. So, to recommend you to use a specific brand is often always prone to error. As a side note, anything which helps elevate serotonin levels is likely to help. However, beware of those that have outrageous claims and promise miracle cures.
Some mild drugs such as a sleeping aid can be useful on occasion. However, the risk is becoming dependent on them not tackling on the root cause. But small doses of it and couple with some other stress buster program, it can prove to be very beneficial as it could help the patient to have a good rest or sleep. A proper rest is essential in conquering stress.
Although there is little scientific evidence, aromatherapy coupled with 'mood music' could serve as a magic pill for some people. Our memories are said to be fond of certain smells and the smells could trigger a happy event in our memory. It's the same with music, many believe that our feelings can be altered by certain kind of music.
A good massage can also be a great way to conquer stress, particularly combined with aromatherapy and relaxing music. One of the most common cause of stress is muscle tension, especially in the neck, shoulders and calves. Massage can help loosen up muscles in these parts of our body.
These are just few ways you could consider when comes to conquering stress. You can learn more successful techniques on how to conquer stress at our site.
You can also go and download a FREE report on how to Stop Stress and Anxiety at our site. This little report is packed with lots of useful stress management tips. And the best part is that it's 100% FREE!
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