1) Make a clear distinction between stress and pressure. Stress comes from the outside. It’s what is imposed upon us by others, such as deadlines, bills, and that jerk that cut you off in traffic. Pressure is what we tell ourselves, how we think, about the stress.
2) Give up the silly notion that you can completely reduce or eliminate the stress in life. Stress is inevitable if you are alive. The goal is to manage it well.
3) Learn to say no. It’s such a small but powerful word. Yet we take on much more than we can reasonably handle when we don’t say no. Picture this scene from an old Mel Brooks film - Brooks is in a medieval dungeon being tortured by being placed on a stone table with a board on top of him, covering his body. Stones are being placed on the increasing the pressure on him. Here’s the punchline for our purposes - Brooks is yelling “more weight, more weight, give me more weight.†Learn how to say NO!
4) Stop trying to eat a pizza in one bite! In other words, break down large stressful events or projects into manageable sizes.
5) Rest. Rest. Rest some more. According to the story, even God rested one day out of seven. Not a bad model to follow. Or how about these sage words from Lily Tomlin - “For fast acting relief, try slowing down.â€
6) Watch your language! Pay attention to the language you use when thinking about the stress in your life. This applies to how you talk to yourself about stress - “I’ll never get all this done!â€, as well as to how you define situations - “This is the worst thing that could possibly happen, and besides, it’s not fair!â€
7) Guard how many things you allow to pull on your time and on your mind. I have a theory that our culture has gone insane and we just haven’t realized it yet. We have allowed so much stress, demands and have to’s into our life that we fail to realize it’s not normal or healthy. It’s a frog in the pot situation - place a frog in boiling water and he’ll do his very best to get right out. But place the same frog in a pot of water at room temperature, and then slowly turn up the heat. He’ll cook. Be careful how much you take on and allow into your life.
8) Make a list of all the things you like to do for fun. Then consider how many you have done lately. After you get over the shock, pick one and go do it.
9) Get organized. You will live longer and easier. If you say that you are too busy to get organized, then I thank you for proving my point. I’m not an organized person by nature. I’m lucky that Lauren has the gift of organization. If you don’t know how to organize, get help from someone who does.
10) Use these suggestions. Don’t just read this column, smile, say that makes sense and then walk away. Taking action, doing something about it, is one of the most powerful stress management tools available.
Implementing just one of these ten tips will help you to master stress. I wonder what would happen if you used all ten?
Visit http://www.TheInternetArticleGuy.com for more leading edge tips and tools for writing articles that bring you prospects, publicity and profits. You can also subscribe to our monthly Article Writing & Marketing Tips Newsletter. You are also invited to visit my Express-Start Article Writing Program for more information on the next article writing tele-seminar.
Article Source: http://EzineArticles.com/?expert=Jeff_Herring
Sunday, April 13, 2008
8 Steps To Success - Defeating Self-Negativity
It is easier said than done... Negativity has been a barrier to health, wealth, success in relationships, and life satisfaction for most people at some point in our lives. Currently, there seems to be a "feeding frenzy" for positive self-help information and wisdom such as the "Secret" which is a very simplistic and easy interpretation of the message that positive thoughts (and positive expectations) lead to positive results.
I am not saying that I disagree. I am saying that this positive pursuit often requires, time energy, SUPPORT, and discipline. Most people seem to fall short of these necessary ingredients and then negativity is empowered to win the struggle in life.
It is well researched that negative thoughts, fear, anger, and depression can lead to health challenges and even premature death. On the opposite extreme, positive thoughts, positive actions, stress management, and support can lead to better results in health challenges, as in the case of women support groups increasing survival rates for women with breast cancers.
Whether you want success in improving your health, your wealth, your relationship satisfaction, or your career path, most people will benefit from 8 Steps to Success:
1. Positive Attitude-Positive Self-Talk:Even if negativity grabs your attention, refocus on the positive. Do not let self-limitations steal your dreams. (This is easier said than done and requires perseverance.) Along the way, crush denial and let go of your belief that you can succeed alone...)
2. Support: Get a coach, a mentor, a master-mind group, a "positive" friend or family member to help you to focus your positive thoughts and energy on YOUR dreams.
3. Regular Exercise:Getting regular exercise clears your mind, grounds out negativity, and improves your health.
4. Regular Stress Management:Controls stress, anxiety, fears, and negative attitudes. It takes time but will save time in the long run. (Get coaching or support if you have not found the best way to practice stress management that is effective for YOU.)
5. Eat Well... the Best Diet you can afford will help.Without proper nutrition, it is difficult to get your positive energies moving in the right direction.
6. Targeted-Specific AND Achievable Goals:Realistic goals are important (but do not suffer from self-limited thinking, get input/feedback from supportive, successful mentors/coaches.) Set time limits and build achievable steps to accomplish major goals.
7. Build in Positive Rewards to help keep you on target.Even your small steps will build momentum toward success if you celebrate your achievements with positive rewards. (You do not have spend big money to celebrate. Find ways of rewarding your successes that have special meaning or value to you.)
8. Maintain Your Motivation:If you were honest about setting goals that create a "burning" feeling within you, then your motivation is much easier to maintain. If your goals were created externally or imposed on you, then these may be more challenging to maintain. Find the passion and revisit this passion on a regular basis...
These steps will not solve all your issues with fears of success or make the process EASY, but they will help lead you to your life goals if you follow them.
Wishing you all the success that you desire....
L. John Mason, Ph.D. is the author of the best selling "Guide to Stress Reduction." Since 1977, he has offered Success & Executive Coaching and Training.
Please visit the Stress Education Center's website at Stress, Stress Management, Coaching, and Training for articles, free ezine signup, and learn about the new telecourses that are available. If you would like information or a targeted proposal for training or coaching, please contact us at (360) 593-3833.
If you are looking to promote your training or coaching career, please investigate the Professional Stress Management Training and Certification Program for a secondary source of income or as career path.
Article Source: http://EzineArticles.com/?expert=L._John_Mason
I am not saying that I disagree. I am saying that this positive pursuit often requires, time energy, SUPPORT, and discipline. Most people seem to fall short of these necessary ingredients and then negativity is empowered to win the struggle in life.
It is well researched that negative thoughts, fear, anger, and depression can lead to health challenges and even premature death. On the opposite extreme, positive thoughts, positive actions, stress management, and support can lead to better results in health challenges, as in the case of women support groups increasing survival rates for women with breast cancers.
Whether you want success in improving your health, your wealth, your relationship satisfaction, or your career path, most people will benefit from 8 Steps to Success:
1. Positive Attitude-Positive Self-Talk:Even if negativity grabs your attention, refocus on the positive. Do not let self-limitations steal your dreams. (This is easier said than done and requires perseverance.) Along the way, crush denial and let go of your belief that you can succeed alone...)
2. Support: Get a coach, a mentor, a master-mind group, a "positive" friend or family member to help you to focus your positive thoughts and energy on YOUR dreams.
3. Regular Exercise:Getting regular exercise clears your mind, grounds out negativity, and improves your health.
4. Regular Stress Management:Controls stress, anxiety, fears, and negative attitudes. It takes time but will save time in the long run. (Get coaching or support if you have not found the best way to practice stress management that is effective for YOU.)
5. Eat Well... the Best Diet you can afford will help.Without proper nutrition, it is difficult to get your positive energies moving in the right direction.
6. Targeted-Specific AND Achievable Goals:Realistic goals are important (but do not suffer from self-limited thinking, get input/feedback from supportive, successful mentors/coaches.) Set time limits and build achievable steps to accomplish major goals.
7. Build in Positive Rewards to help keep you on target.Even your small steps will build momentum toward success if you celebrate your achievements with positive rewards. (You do not have spend big money to celebrate. Find ways of rewarding your successes that have special meaning or value to you.)
8. Maintain Your Motivation:If you were honest about setting goals that create a "burning" feeling within you, then your motivation is much easier to maintain. If your goals were created externally or imposed on you, then these may be more challenging to maintain. Find the passion and revisit this passion on a regular basis...
These steps will not solve all your issues with fears of success or make the process EASY, but they will help lead you to your life goals if you follow them.
Wishing you all the success that you desire....
L. John Mason, Ph.D. is the author of the best selling "Guide to Stress Reduction." Since 1977, he has offered Success & Executive Coaching and Training.
Please visit the Stress Education Center's website at Stress, Stress Management, Coaching, and Training for articles, free ezine signup, and learn about the new telecourses that are available. If you would like information or a targeted proposal for training or coaching, please contact us at (360) 593-3833.
If you are looking to promote your training or coaching career, please investigate the Professional Stress Management Training and Certification Program for a secondary source of income or as career path.
Article Source: http://EzineArticles.com/?expert=L._John_Mason
Stress Managment and Mastery: Progress vs. Perfection
David Bowie once sang, "Ch-ch-changes, tryin' to face the strain."
And though working on changes in our lives can be difficult at times, it really doesn't have to be such a strain.
Where did we get the notion that change has to be such a struggle? And what would it be like if we could make change easier?
That's what I have spent most of my career doing, finding the simplest, fastest and most effective ways to help people get the changes they want and need.
With that in mind, let's look at one of the major roadblocks to achieving lasting change, and then look at what to do about it.
Perfection vs. Progress
The failure to understand the important distinction between perfection and progress is a major stumbling block to lasting change.
Far too many people get stuck in demanding perfection from themselves and from others.
This leaves little or no room for appreciating the progress that might be happening.
So let's take a look and discover whether you are demanding perfection or appreciating progress. And then most importantly, how to focus on progress.
Demanding Perfection
So many people are stuck in the myth that in order to change, you have to do it perfectly, with no slip-ups. That's just not reality.
Here are some signs that you may be stuck in demanding perfection:
If you slip up just once, i.e., you go off your diet for one night, you say the heck with it and trash the whole plan.
You feel constantly defeated when trying to change.
You try to change too much all at once. There is just no way to get rid of 30 pounds in one month without amputation.
Appreciating Progress
Even the smallest amount of progress is still progress. It's still change. Here's how to focus on appreciating the progress:
Celebrate all improvements, even the smallest changes.
If a change looks too big to accomplish, break it down into smaller, more manageable parts, i.e. Just for today, I will ...
Do a little bit more, go a little bit further, each day.
There's the story of a middle-aged man who decided to take up running. The first day, he could only make it past his own house before he had to stop. The next day he went one house further, the next day another house further and so on. In less than a year, he entered and completed a marathon - that's 26-plus miles.
Recognize the process of change. Most folks think that once they learn something new, the changes happen all at once. Sometimes that's true, but more often change happens in four stages:
1. You learn some new skills, but do the same old thing that doesn't work again.
2. You catch yourself in the middle of doing the same old thing that doesn't work, stop and then do something new and different.
3. You stop yourself before you do the same old thing that doesn't work, and do something new and different.
4. You just naturally do something new and different.
Change does not have to be a strain, or even very difficult at all. You just have to enjoy the progress and keep at it.
Remember, in the battle between the rock and the river, the river always wins because the river just keeps at it.
For more tips and tools for stress management and stress mastery visit Tools for Successful Living
Article Source: http://EzineArticles.com/?expert=Jeff_Herring
And though working on changes in our lives can be difficult at times, it really doesn't have to be such a strain.
Where did we get the notion that change has to be such a struggle? And what would it be like if we could make change easier?
That's what I have spent most of my career doing, finding the simplest, fastest and most effective ways to help people get the changes they want and need.
With that in mind, let's look at one of the major roadblocks to achieving lasting change, and then look at what to do about it.
Perfection vs. Progress
The failure to understand the important distinction between perfection and progress is a major stumbling block to lasting change.
Far too many people get stuck in demanding perfection from themselves and from others.
This leaves little or no room for appreciating the progress that might be happening.
So let's take a look and discover whether you are demanding perfection or appreciating progress. And then most importantly, how to focus on progress.
Demanding Perfection
So many people are stuck in the myth that in order to change, you have to do it perfectly, with no slip-ups. That's just not reality.
Here are some signs that you may be stuck in demanding perfection:
If you slip up just once, i.e., you go off your diet for one night, you say the heck with it and trash the whole plan.
You feel constantly defeated when trying to change.
You try to change too much all at once. There is just no way to get rid of 30 pounds in one month without amputation.
Appreciating Progress
Even the smallest amount of progress is still progress. It's still change. Here's how to focus on appreciating the progress:
Celebrate all improvements, even the smallest changes.
If a change looks too big to accomplish, break it down into smaller, more manageable parts, i.e. Just for today, I will ...
Do a little bit more, go a little bit further, each day.
There's the story of a middle-aged man who decided to take up running. The first day, he could only make it past his own house before he had to stop. The next day he went one house further, the next day another house further and so on. In less than a year, he entered and completed a marathon - that's 26-plus miles.
Recognize the process of change. Most folks think that once they learn something new, the changes happen all at once. Sometimes that's true, but more often change happens in four stages:
1. You learn some new skills, but do the same old thing that doesn't work again.
2. You catch yourself in the middle of doing the same old thing that doesn't work, stop and then do something new and different.
3. You stop yourself before you do the same old thing that doesn't work, and do something new and different.
4. You just naturally do something new and different.
Change does not have to be a strain, or even very difficult at all. You just have to enjoy the progress and keep at it.
Remember, in the battle between the rock and the river, the river always wins because the river just keeps at it.
For more tips and tools for stress management and stress mastery visit Tools for Successful Living
Article Source: http://EzineArticles.com/?expert=Jeff_Herring
Pyscho Neuro Endo- Immunology PNEI - A Key To Reducing Stress
Pyscho Neuro Endo- Immunology the study of how psychological factors influence the nervous hormonal and immune systems and gives clues to how stress affects both our mental and physical being.
Pyscho Neuro Endo- Immunology can help our overall wellbeing in many ways but here, we are going to look at from the point of view of diet and the reduction of stress.
If you suffer from low sex drive, insomnia, anxiety attacks, are constantly tired and have an inability to concentrate, then you need to take a look first at your diet to help you cope with stress.
Magnesium
Magnesium gives energy, balances blood sugar levels and regulates blood pressure – Which all come under pressure when were under stress.
Keeping Magnesium levels up will help maintain balance. Around 55% of people are deficient in this mineral so make sure you get plenty of it.
Leafy green vegetables, wholgrains and pulses will provide it; if you don’t get enough consider a supplement
Caffeine
We take caffeine as an instant pick me up and the more you take the more you want as the body becomes immune to it – while it picks you up short term, it saps energy levels longer term and makes you feel drained.
Never drink caffeine in the morning before you have eaten.
Drink later on a full stomach and limit your intake to 3 cups per day. Try and wean yourself off caffeine and substitute green and herbal teas instead.
Eat Regularly
You need this to keep your blood sugar levels balanced and energy levels on an even keel. Try three main meals (never skip breakfast) and keep fruit to hand if you want a healthy snack.
Vitamin Boost
Coristol is the stress hormone and to keep it in check you need to feed it plenty of vitamin B (Mostly B5) and also significant amounts of vitamin C.
Make sure you get plenty and good healthy choices each day are for B5 are:
Eggs, fish, meat, lentils, Soya, brown rice and oats
For vitamin C go for:
Orange juice, peppers broccoli cabbage tomatoes and any citrus fruits
Serotonin
Cut Out These Stress Foods
Alcohol, smoking recreational drugs, smoking and cafeine mentioned earlier - they are all short term pick me ups but longer term can cause havoc with blood sugar levels, your mood and your sleep patterns.
Cut out refined foods and foods full of sugar and try and eat as “naturally from the earth” as you can.
You are what you eat!
Stress affects all of us to varying degrees and the study Pyscho Neuro Endo- Immunology can help you come to terms with it in a number of different ways, which we will look at further in other articles in this series.
Diet is a great place to start dealing with stress, as it will help you cope with the daily stresses that modern living throws at all of us.
Pyscho Neuro Endo- Immunology proves conclusively that if you eat the right foods, your mental and physical wellbeing will be improved. So follow the tips above and get on the road to a healthier lifestyle.
MORE FREE INFO AUDIO AND PDF DOWNLOADS
On all aspects of self improvment and stress management visit our website for a huge resource of articles, features and downloads and at http://www.net-planet.org/index.html
Article Source: http://EzineArticles.com/?expert=Kelly_Price
Controlling Anxiety During Pregnancy for a Safer and Healthier Labor and Delivery
Pregnancy can be stressful and especially difficult if you are anxious, sensitive, nervous, high-strung, tense, or prone to panic. It is a time in your life when you are more vulnerable and this reduced level of control can add to your perceptions of stress and anxiety. Emotional responses can cause physical changes that can negatively affect your pregnancy. Conversely, effective stress management can promote the health and well being of the mother and the developing baby. Anxiety can help create conditions which may cause premature labor, reduced weight of baby, slow labor and delivery, and possible contribute to complications for the labor and birth.
Practicing stress management, and possibly temperature training biofeedback, as early in the pregnancy as possible, will help to minimize the negative impact of stress and anxiety on the pregnancy and labor/delivery. Consider the following suggestions on controlling the effects of panic and anxiety.
Symptoms of panic and anxiety can be confused with life threatening physical disorders! Please consult your physician to determine the source of your symptoms.
These devastating occurrences of panic or anxiety can negatively affect your day to day quality of life. But this is not news for anyone suffering from this terrible disorder. Millions of people live in fear of these "attacks." Major transitions, trauma, and stress can lead to feelings of little or no control over one's life! This can affect people in major ways.
A scary symptom which can develop is called Panic (or Panic Attack.) A panic episode can come on suddenly or can awaken you from your sleep with a nasty feeling of apprehension. Some people believe that they are having a heart attack because often there is chest pain, a shortness of breath, neck or arm pain, major stomach upset, an adrenaline rush, lightheadedness, dizziness, and other unpleasant feelings of fear and apprehension. These feelings can be triggered by specific events such as: driving (getting stuck in traffic), shopping, waiting in lines at stores, banks, post offices, etc, feeling trapped in church/movies/classes, traveling distances from home (especially flying, etc.), making a presentation in front of a group of people (drawing attention toward yourself), doing new or unfamiliar activities, meeting new people, basically, doing anything new or seemingly stressful where you may fear "LOSING CONTROL."
Loss of control is the main feature that makes this so frightening for the people who suffer from panic and anxiety. We may not know a panic sufferer by looking at him or her because they can maintain such good control that unless we were to look very carefully we might not notice the nervousness below the surface.
Heart problems, chest pain, and respiratory difficulties(hyperventilation and dizziness are common symptoms of panic/anxiety attacks) should be carefully examined by your physician! If no heart related problem exists, but you are still in great fear of these occurrences of panic then the following behavioral program, with practice, will greatly aid you in preventing or at least minimizing the episodes of panic. Also, remember that exciting/positive actions or events can raise your heartrate. This excitement is not bad or life threatening, but you fear of the physical symptoms of excitement can really hamper your enjoyment of life!
The keys to controlling panic and anxiety are:
1. Breathe slowly/diaphragmatically 2. Remain in the present... in your body, in a positive way 3. Positive self-talk... not negative ruminations 4. Avoid caffeine and stimulants 5. Regular aerobic exercise 6. Regular deep relaxation with Biofeedback Temperature monitoring... Learn to warm your hands and feet 7. Use relaxation tapes/CD's regularly! 8. Get support in confronting and then desensitizing yourself to fears/phobias 9. Taper your anti-anxiety medication after you have mastered the relaxation-biofeedback
1. Learn to breathe diaphragmatically
A) Place a hand over your upper abdomen 1. Push it OUT as you inhale 2. Let in move IN as you exhale
B) Let your chest, shoulder, neck, and back relax as you breathe Only on a very deep breath should these parts move in the breath. This may be the most important Panic Control Technique you can learn!
2. Use any of the Stress Management tapes/CD's, especially, #205 Stress Management for Controlling Panic and Anxiety or the #201 Stress Management for Prenatal Care from the Stress Education Center’s Health Series, 1-3 times per day for 8-12 weeks. Or make your own tape from the exercises in this book. (You may wish to order a copy of any of the tapes available from the Stress Education Center, if so, check the order form in the back of the book or on the tape page of this website (the #205 is strongly recommended for panic/anxiety control).) If you do not have an audio tape or CD for relaxation yet, then the general indirect relaxation which is discussed in a separate article Relaxation is recommended or use any other deep relaxation from the book, Guide to Stress Reduction, or any other deeply relaxing tape/CD or exercise that you may have available.
After achieving a level of controlled deep relaxation, repeat suggestions of "control," especially control of slow, regular breathing and slow regular heart rate. Suggestions of "letting go" to help achieve hand and foot warming, along with any visualizations that can encourage this increase of peripheral blood flow, would be very useful, as well. Use some sort of temperature training biofeedback device on your hands to learn how to warm your hands with relaxation. When you can consistently get above 90 degrees Fahrenheit (93-95 degrees is ideal) then you can begin to master warming your feet to 90 degrees. See the article on temperature training at the Stress Education Center’s website. When you can "let go" by relaxing and warming your hands and feet, you will be able to control if not prevent your panic episodes. Then you must develop the confidence in your control so the fear of panic will not control your life.
3. Regular exercise will help you to work off the effects of life's stresses. If you are pregnant, you may want to get some professional assistance building an appropriate exercise program. 3-5 times per week of regular exercise that can elevate your heart rate for 15-45 minutes would be best. Check with your doctor before beginning an exercise program if you have been inactive for a long while. Even though elevating your heart rate can be a little scary, the release of tensions and the strengthening of your cardiovascular system will have great benefits.
4. Eat regular meals. Low fat and complex carbohydrates are better than fast foods with lots of sugar. AVOID CAFFEINE and other stimulants. Caffeine is found in coffee, black teas, cola drinks, chocolate, some over-the-counter pain medications, and other foods/drugs. Read labels. Eating as closely as you can to natural foods (lots of: fruits, vegetables, whole grains, etc.) will benefit any one.
5. Practice positive self-talk. Do not let your fears escalate into you losing control of your body and your mind. By breathing slowly and staying in your body, in present time, you avoid falling into the negative pattern of fear and panic.
6. Get support from your friends, doctor, and a therapist if necessary. Check your area for panic/anxiety support or treatment groups! Regular use of anti-anxiety medications may be better than just taking your prescription only after the panic has begun. Reduce your medication in a supervised way after you have mastered the relaxation/biofeedback control techniques.
Remember you can get back in control of your body and your life! You must make this a priority so you can avoid being a victim to this set of scary symptoms.
Panic/anxiety is not always your enemy. This reaction is designed to protect you and may teach you something about the stresses and transitions you are going through. Denial of these challenges only creates a more stubborn set of symptoms that can be more debilitating.
Other good books that can help you learn more about panic or anxiety:
David Barlow, Ph.D. and Jerome Cerny, Psychological Treatment of Panic, Guilford Press, New York. 1988.
Susan Lark, MD, Anxiety & Stress: A Self-Help Program, Westchester Publishing Company, Los Altos, CA. 1993
L. John Mason, Ph.D. is the author of the best selling "Guide to Stress Reduction." Since 1977, he has offered Executive Coaching and Training.
Please visit the Stress Education Center's website at Stress, Stress Management, Coaching, and Training for articles, free ezine signup, and learn about the new telecourses that are available. If you would like information or a targeted proposal for training or coaching, please contact us at (360) 593-3833.
If you are looking to promote your training or coaching career, please investigate the Professional Stress Management Training and Certification Program for a secondary source of income or as career path.
Article Source: http://EzineArticles.com/?expert=L._John_Mason
Stress Management Videos
In today’s world stress is an omnipresent factor. It pervades almost every aspect of modern life. Stress-related diseases represent an ever-increasing share of health care expenditures. Over the years, the experts have devised several techniques to combat stress. Some of them include:
• Yoga• Deep breathing techniques• Taking breaks and finding effective support systems. • Other methods of healing like Reiki, Pranic healing etc,
However these things are easier said than done. Often a stressed out person fails to find a remedy to his stress problems and consequently becomes even more stressed. It is here that these videos have an important role to play. Not only do they teach people how to manage stress but also, at times, make them aware of symptoms of stress and what stress is.
Who should buy stress management videos:
• Any individual who is feeling stressed• Any individual undergoing treatment for stress/depression• Corporations for training their employees to cope with stress.
Advantages of stress management videos:
• You can see them at your convenience in your own home • They are a step-by step guide to relaxation• The stress management videos teach you to identify symptoms of stress.
Content/Program of stress management videos:
A stress management video usually presents strategies and techniques that can help prevent stress from accumulating to potentially harmful levels. The video also discusses how to manage any stress you have by changing attitudes in order to prevent greater levels of stress. The program includes:
• How a stressor becomes a symptom, • The signs and symptoms of stress, • The sources of stress: How to identify them • Common coping strategies that can help you prevent stress• Intense coping strategies for managing stress.
Characteristic features of the video:
1. Soothing music: This feature of the stress management video will help you to relax while you do your exercises. It has been proven that music can do wonders in combating stress. The stress management videos use this feature to its best advantage.
2. Beautiful pictures: Landscapes and other beautifully soothing pictures in the stress management video help one to do the visualization exercises that can enable one to relieve stress.
3. Time management techniques: In most cases, stress occurs due to ineffective time management. These stress management videos teach you to manage time effectively, balance life and therefore reduce stress.
Where can you shop for them?
The best place to shop for them is online. There are numerous websites that offer stress management videos and you can just shop online. Leading book and music shops will also have stress management videos. The prices vary according to the length and content of the program. Usually they are in the range $10 to $ 500. You can look for them in video parlors as well. You can buy a membership and select any video of your choice. After seeing it, they can be returned. Your friends can provide you with great tips on stress videos. You may take their suggestions and get the video from any online store or parlor.
John Furnem is a dot com veteran, specializing in human resources and work psychology he has written articles and held workshops/seminars for stress relief and stress management. John currently writes Stress Management Videos Articles.
Article Source: http://EzineArticles.com/?expert=John_Furnem
• Yoga• Deep breathing techniques• Taking breaks and finding effective support systems. • Other methods of healing like Reiki, Pranic healing etc,
However these things are easier said than done. Often a stressed out person fails to find a remedy to his stress problems and consequently becomes even more stressed. It is here that these videos have an important role to play. Not only do they teach people how to manage stress but also, at times, make them aware of symptoms of stress and what stress is.
Who should buy stress management videos:
• Any individual who is feeling stressed• Any individual undergoing treatment for stress/depression• Corporations for training their employees to cope with stress.
Advantages of stress management videos:
• You can see them at your convenience in your own home • They are a step-by step guide to relaxation• The stress management videos teach you to identify symptoms of stress.
Content/Program of stress management videos:
A stress management video usually presents strategies and techniques that can help prevent stress from accumulating to potentially harmful levels. The video also discusses how to manage any stress you have by changing attitudes in order to prevent greater levels of stress. The program includes:
• How a stressor becomes a symptom, • The signs and symptoms of stress, • The sources of stress: How to identify them • Common coping strategies that can help you prevent stress• Intense coping strategies for managing stress.
Characteristic features of the video:
1. Soothing music: This feature of the stress management video will help you to relax while you do your exercises. It has been proven that music can do wonders in combating stress. The stress management videos use this feature to its best advantage.
2. Beautiful pictures: Landscapes and other beautifully soothing pictures in the stress management video help one to do the visualization exercises that can enable one to relieve stress.
3. Time management techniques: In most cases, stress occurs due to ineffective time management. These stress management videos teach you to manage time effectively, balance life and therefore reduce stress.
Where can you shop for them?
The best place to shop for them is online. There are numerous websites that offer stress management videos and you can just shop online. Leading book and music shops will also have stress management videos. The prices vary according to the length and content of the program. Usually they are in the range $10 to $ 500. You can look for them in video parlors as well. You can buy a membership and select any video of your choice. After seeing it, they can be returned. Your friends can provide you with great tips on stress videos. You may take their suggestions and get the video from any online store or parlor.
John Furnem is a dot com veteran, specializing in human resources and work psychology he has written articles and held workshops/seminars for stress relief and stress management. John currently writes Stress Management Videos Articles.
Article Source: http://EzineArticles.com/?expert=John_Furnem
Addicted to Drama and Pain? 5 Ways to Stress Proof Your Life
I grew up with lots of stress, on a day to day basis. It became a natural feeling to have stress buttons on alert and positioned to fire. In the beginning, it made me feel vulnerable to release the hair trigger stress buttons, and bring them to a neutral position. As a child, my body had been accustomed to stress chemicals, and I was addicted to their toxic high. Follow my formula below, that I found to create a way back to health, and manage my stress.
*Commit. Make a commitment to be present throughout your day, and take your reactions off auto-pilot. In order to change you must learn your stress buttons, and acknowledge how stressed you are.
*Learn. Enroll yourself in a stress management class. This could be a breathing class or yoga class. You must lean how to allow yourself to relax and make it a new habit.
*Change. To invite change into your life you must be committed and want to accomplish change. It takes 21 days to create a new habit. It will not happen without awareness of what you want and a commitment to make it happen.
*Accomplish. Find a role model for what you would like to accomplish it will help you to stay focused. Chances are if you have always been stressed, overwhelmed and a constant worrier, you will find those people around you as friends, family and co-workers. You will need a role model who is not your normal friendship.
*Succeed. You will find you life becoming healthier, happier, and more successful than you ever dreamed.
These five steps to manage stress can be applied through a spiritual retreat. Click here to find more stress management tools and information on our year round retreats for stress mangagement. http://www.retreatandheal.com/retreats.html
© copyright by Annie B Lawrence, Ph.D, CHT. Author of Love's Secret Live Your Life In Love, and co-author of 101 Ways to Improve Your Health. Love's Secret was awarded Finalist in Self Help Relationship by USA Book News.
Find Love's Secret here http://www.retreatandheal.com/products.html Retreat and Heal offers year round spiritual retreats for individuals, couples, groups and corporate retreats. Annie offers phone consultations to clients world wide for couples coaching and spiritual life coaching sessions.
NOTICE: Article(s) may be republished free of charge to relevant websites, as long as Copyright and Author Resource Box are included; and ALL Hyperlinks REMAIN intact and active.
Article Source: http://EzineArticles.com/?expert=Annie_B_Lawrence
*Commit. Make a commitment to be present throughout your day, and take your reactions off auto-pilot. In order to change you must learn your stress buttons, and acknowledge how stressed you are.
*Learn. Enroll yourself in a stress management class. This could be a breathing class or yoga class. You must lean how to allow yourself to relax and make it a new habit.
*Change. To invite change into your life you must be committed and want to accomplish change. It takes 21 days to create a new habit. It will not happen without awareness of what you want and a commitment to make it happen.
*Accomplish. Find a role model for what you would like to accomplish it will help you to stay focused. Chances are if you have always been stressed, overwhelmed and a constant worrier, you will find those people around you as friends, family and co-workers. You will need a role model who is not your normal friendship.
*Succeed. You will find you life becoming healthier, happier, and more successful than you ever dreamed.
These five steps to manage stress can be applied through a spiritual retreat. Click here to find more stress management tools and information on our year round retreats for stress mangagement. http://www.retreatandheal.com/retreats.html
© copyright by Annie B Lawrence, Ph.D, CHT. Author of Love's Secret Live Your Life In Love, and co-author of 101 Ways to Improve Your Health. Love's Secret was awarded Finalist in Self Help Relationship by USA Book News.
Find Love's Secret here http://www.retreatandheal.com/products.html Retreat and Heal offers year round spiritual retreats for individuals, couples, groups and corporate retreats. Annie offers phone consultations to clients world wide for couples coaching and spiritual life coaching sessions.
NOTICE: Article(s) may be republished free of charge to relevant websites, as long as Copyright and Author Resource Box are included; and ALL Hyperlinks REMAIN intact and active.
Article Source: http://EzineArticles.com/?expert=Annie_B_Lawrence
101 Stress Management Tips - Part 2
21. Get a massage. A massage can relieve muscle tension and stiffness, and improve the range of motion of your joints. Studies show a massage can reduce the heart rate, lower blood pressure and increases blood circulation, promoting relaxation.
22. Accept responsibility for where you are in your life. By adopting this attitude you no longer become a victim who has handed power over to some one else but rather an empowered individual who can solve all problems.
23. Visualize calm, especially during times of stress or intense emotions. Combined with deep breathing, this can help produce a state of calmness emotionally and psychologically.
24. Write down exactly what is bothering you. In a lot of cases, the solution to a problem that may be causing you stress can be arrived at very easily by identifying and writing the problem on paper.
25. Know your limits so you can prevent life from becoming too stressful. Don’t try to fit too much in, over commit yourself or attempt to over achieve to the point of breaking down.
26. Get sufficient rest. A major key to performing at your best and dealing with stress is being well rested both mentally and physically. Make sure you go to bed early at minimum one night per week.
27. Being low in energy can make you tired and contribute to stress. To get more energy introduce high energy foods into your diet such as bananas, pineapple, strawberries, spinach and cabbage, red meats and even high-energy smoothies.
28. Increase your iron intake. If you are low in iron, you can become mildly depressed which can definitely inhibit your ability to deal with stress. Try eating foods high in iron including lentils, spinach, tofu and lean beef, as well as iron supplements.
29. Drink ample water. On average you should be drinking eight glasses of water per day, otherwise you run the risk of becoming dehydrated which can result in feeling lethargic and low in energy, and hence more susceptible to stress.
30. The state of your energy body and chakras are directly related to you physical, emotional and mental state. Maintaining a healthy energy body will not only help deal with stress and many other challenges that life may bring.
31. Surround yourself with positive and supportive people and influences. Minimize contact with people who are generally negative or stressed. Do not listen to people who are pessimistic or overly critical of you.
32. Adopt the following as your personal philosophy: "Have the serenity to accept the things I cannot change, the courage and resolve to change the things I can, and the wisdom to know the difference."
33. Laugh away your Stress. Laughter is a good tool for managing the challenges in your life that would otherwise make you feel overwhelmed and stressed. It reduces muscular tension caused by stress and contributes to the production of endorphins, natural pain killers for your body.
34. Go for a walk. This is not only a good stress management remedy but also a great form of exercise that anyone can do. This is particularly beneficial during stressful times at work or after having had a heated debate. Make walking a regular activity in your day, either in the morning, during lunch, or in the evening.
35. Repeat a mantra, a meaningful word or phrase, through out the day and or night. Studies have shown that mantras can help you better cope with stress. Your mantra can be spiritual in nature, such as "Amen" or "Om", or not totally unrelated to any tradition such as "Calm".
36. A rewarding personal life can help you better deal with stress especially at work. This may mean spending ample quality time with your loved ones or regularly catching up with friends.
37. Drink herbal tea. Different herbs are known for target and support specific parts of the body including the nervous, circulatory and cardiovascular systems. It is the ideal drink for dealing with stress and other ailments including colds, flu and fatigue.
38. Listen to music (that you like). Music has an incredible ability to change your mood and relieve stress. It can not only be used to sooth, but also to "rev" your energy levels when needed.
39. Learn from the lesson. Sometime stress can be caused because of a mistake you have made or some other adverse circumstance that has occurred. Rather than brooding over it, look at the lessons that can be learnt from the experience.
40. Take regular time off or vacations. It is important to regularly take time away from the stresses in your life. Regular vacations or breaks give you that opportunity to recharge your batteries, reconnect with yourself and prevent burn out.
David Tomaselli is the creator of Stress Management Techniques and Self Improvement – The Wholistic Development Exchange. The aim of the Wholistic Development Exchange is to empower you to deal with stress, pressure and the day to day challenges that life brings by providing you the latest Tips, Techniques, Articles, News, E-Books, Products and other Resources related to Stress Management and Self Improvement. To download free E-Books go to our Free Stress Management E-Books section. For all 101 Stress Management Tips go to Stress Management Tips.
Article Source: http://EzineArticles.com/?expert=David_Tomaselli
22. Accept responsibility for where you are in your life. By adopting this attitude you no longer become a victim who has handed power over to some one else but rather an empowered individual who can solve all problems.
23. Visualize calm, especially during times of stress or intense emotions. Combined with deep breathing, this can help produce a state of calmness emotionally and psychologically.
24. Write down exactly what is bothering you. In a lot of cases, the solution to a problem that may be causing you stress can be arrived at very easily by identifying and writing the problem on paper.
25. Know your limits so you can prevent life from becoming too stressful. Don’t try to fit too much in, over commit yourself or attempt to over achieve to the point of breaking down.
26. Get sufficient rest. A major key to performing at your best and dealing with stress is being well rested both mentally and physically. Make sure you go to bed early at minimum one night per week.
27. Being low in energy can make you tired and contribute to stress. To get more energy introduce high energy foods into your diet such as bananas, pineapple, strawberries, spinach and cabbage, red meats and even high-energy smoothies.
28. Increase your iron intake. If you are low in iron, you can become mildly depressed which can definitely inhibit your ability to deal with stress. Try eating foods high in iron including lentils, spinach, tofu and lean beef, as well as iron supplements.
29. Drink ample water. On average you should be drinking eight glasses of water per day, otherwise you run the risk of becoming dehydrated which can result in feeling lethargic and low in energy, and hence more susceptible to stress.
30. The state of your energy body and chakras are directly related to you physical, emotional and mental state. Maintaining a healthy energy body will not only help deal with stress and many other challenges that life may bring.
31. Surround yourself with positive and supportive people and influences. Minimize contact with people who are generally negative or stressed. Do not listen to people who are pessimistic or overly critical of you.
32. Adopt the following as your personal philosophy: "Have the serenity to accept the things I cannot change, the courage and resolve to change the things I can, and the wisdom to know the difference."
33. Laugh away your Stress. Laughter is a good tool for managing the challenges in your life that would otherwise make you feel overwhelmed and stressed. It reduces muscular tension caused by stress and contributes to the production of endorphins, natural pain killers for your body.
34. Go for a walk. This is not only a good stress management remedy but also a great form of exercise that anyone can do. This is particularly beneficial during stressful times at work or after having had a heated debate. Make walking a regular activity in your day, either in the morning, during lunch, or in the evening.
35. Repeat a mantra, a meaningful word or phrase, through out the day and or night. Studies have shown that mantras can help you better cope with stress. Your mantra can be spiritual in nature, such as "Amen" or "Om", or not totally unrelated to any tradition such as "Calm".
36. A rewarding personal life can help you better deal with stress especially at work. This may mean spending ample quality time with your loved ones or regularly catching up with friends.
37. Drink herbal tea. Different herbs are known for target and support specific parts of the body including the nervous, circulatory and cardiovascular systems. It is the ideal drink for dealing with stress and other ailments including colds, flu and fatigue.
38. Listen to music (that you like). Music has an incredible ability to change your mood and relieve stress. It can not only be used to sooth, but also to "rev" your energy levels when needed.
39. Learn from the lesson. Sometime stress can be caused because of a mistake you have made or some other adverse circumstance that has occurred. Rather than brooding over it, look at the lessons that can be learnt from the experience.
40. Take regular time off or vacations. It is important to regularly take time away from the stresses in your life. Regular vacations or breaks give you that opportunity to recharge your batteries, reconnect with yourself and prevent burn out.
David Tomaselli is the creator of Stress Management Techniques and Self Improvement – The Wholistic Development Exchange. The aim of the Wholistic Development Exchange is to empower you to deal with stress, pressure and the day to day challenges that life brings by providing you the latest Tips, Techniques, Articles, News, E-Books, Products and other Resources related to Stress Management and Self Improvement. To download free E-Books go to our Free Stress Management E-Books section. For all 101 Stress Management Tips go to Stress Management Tips.
Article Source: http://EzineArticles.com/?expert=David_Tomaselli
Get a Handle on Teenage Stress Management
In today’s performance driven society people are forced to deal with stress at very a young age. Teenagers are constantly driven to compete for the best or the highest at school, amongst peers they are constantly fighting for acceptance usually based on how “in” they are with today’s trends. The way they talk, dress and act are all governed by standards set by the media and cultural icons.
Introducing Teenage Stress Management at Home?
Children are motivated and driven, even bribed to perform well from a very young age. Course materials and parental expectations usually work up a great deal of stress that neither the child nor the parent recognize or address. As soon as the child enters into his/her teens, there are a lot physiological changes that take place which adds a great deal to the already existing load of stress. Let’s look at three very important aspects of teenage stress management.
1. Communication
The first step towards teenage stress management is that you establish and keep communication lines open. You should be able to talk with your teenager at any time you need to and he/she should be able to do so, too. This habit should be cultivated right from childhood when you should establish a feeling in the child’s mind and heart that you are there any time he/she needs to talk with you.
2. Prefatory Counseling
Preparing the child for the changes he/she will face is another extremely important step in teenage stress management. This prefatory counseling should happen well in advance. For example a child should be told about the changes in their bodies when they are around 11or 12 years old; they should also be assured that everything is normal and expected.
3. Telling the truth
Teenagers usually suffer greatly when parents do not pull along. When there is a divorce in the family they tend to blame themselves for the fall-out between the parents. Keep the children in the loop if you are not pulling along and try as much as possible to keep your arguments private.
In the case of a divorce teenage stress management would involve telling the truth. Never lace up the truth or try to give it some sort of artificial flavor. The children deserve to know the truth.
Click this link for more information on Stress Management
Article Source: http://EzineArticles.com/?expert=J._Roberts
Introducing Teenage Stress Management at Home?
Children are motivated and driven, even bribed to perform well from a very young age. Course materials and parental expectations usually work up a great deal of stress that neither the child nor the parent recognize or address. As soon as the child enters into his/her teens, there are a lot physiological changes that take place which adds a great deal to the already existing load of stress. Let’s look at three very important aspects of teenage stress management.
1. Communication
The first step towards teenage stress management is that you establish and keep communication lines open. You should be able to talk with your teenager at any time you need to and he/she should be able to do so, too. This habit should be cultivated right from childhood when you should establish a feeling in the child’s mind and heart that you are there any time he/she needs to talk with you.
2. Prefatory Counseling
Preparing the child for the changes he/she will face is another extremely important step in teenage stress management. This prefatory counseling should happen well in advance. For example a child should be told about the changes in their bodies when they are around 11or 12 years old; they should also be assured that everything is normal and expected.
3. Telling the truth
Teenagers usually suffer greatly when parents do not pull along. When there is a divorce in the family they tend to blame themselves for the fall-out between the parents. Keep the children in the loop if you are not pulling along and try as much as possible to keep your arguments private.
In the case of a divorce teenage stress management would involve telling the truth. Never lace up the truth or try to give it some sort of artificial flavor. The children deserve to know the truth.
Click this link for more information on Stress Management
Article Source: http://EzineArticles.com/?expert=J._Roberts
Stress Management Solutions
I know I am not alone. I hear it every where I go these days. It seems like everybody is telling me, ”I am so stressed out. I just can’t take it anymore!” We live in such a hurried age. All our time-saving gadgets have simply allowed us to cram more into our days and this is creating an intense pressure in our lives. We must take control of the negative stresses in our daily living. When the pressure is on, we can win the battle. The principles that I have lived by for many years have saved my life many times. Here are some of those principles:
+ Live in the moment.+ Remind yourself that this too shall pass.+ You do not have to buy the cow to get a glass of milk.+ Encourage others.+ Get out of yourself and do something to help others.+ Pray.+ Ask yourself what is the worst that can possibly happen? then prepare to accept it.+ Take action on what you are putting off.+ Plan, think, and plan some more.+ Take a walk.+ Read a good book.+ Eat a chocolate chip cookie (an awesome stress reliever!)
These principles are pretty simple to implement. Sometimes we just need to be reminded of them. Go ahead and try them on for awhile, and you’ll be amazed at the results that will come your way when you practice them.
I recently spent three days taking time to regroup my thoughts, fine-tune my plans, set some new goals, and make some tough decisions. The principles, listed above, literally saved my life again. Yes, I am just as human as all of you who are reading this. I, too, can get pretty stressed out at times. I have found the key is to plan how I will respond in the midst of a stressful situation. So why let life’s inevitable challenges stress you out when they don’t have to? Take control; put these stress management principles to work in your life today!
©2004 Professional Development Systems All Rights Reserved
Robert Prentice of Professional Developments Systems has spent the last twenty years bringing inspiration and motivation to business owners as well as their employees. For more information visit his website at http://www.mrattitudespeaks.com
Article Source: http://EzineArticles.com/?expert=Robert_Prentice
+ Live in the moment.+ Remind yourself that this too shall pass.+ You do not have to buy the cow to get a glass of milk.+ Encourage others.+ Get out of yourself and do something to help others.+ Pray.+ Ask yourself what is the worst that can possibly happen? then prepare to accept it.+ Take action on what you are putting off.+ Plan, think, and plan some more.+ Take a walk.+ Read a good book.+ Eat a chocolate chip cookie (an awesome stress reliever!)
These principles are pretty simple to implement. Sometimes we just need to be reminded of them. Go ahead and try them on for awhile, and you’ll be amazed at the results that will come your way when you practice them.
I recently spent three days taking time to regroup my thoughts, fine-tune my plans, set some new goals, and make some tough decisions. The principles, listed above, literally saved my life again. Yes, I am just as human as all of you who are reading this. I, too, can get pretty stressed out at times. I have found the key is to plan how I will respond in the midst of a stressful situation. So why let life’s inevitable challenges stress you out when they don’t have to? Take control; put these stress management principles to work in your life today!
©2004 Professional Development Systems All Rights Reserved
Robert Prentice of Professional Developments Systems has spent the last twenty years bringing inspiration and motivation to business owners as well as their employees. For more information visit his website at http://www.mrattitudespeaks.com
Article Source: http://EzineArticles.com/?expert=Robert_Prentice
Panic Attacks While Sleeping
Panic attacks are very common disorders that strike individuals randomly and suddenly and can be absolutely terrifying. The list of possible symptoms is long and varied, but the end result is the same. Individuals may feel like they are powerless, losing control or even going insane. These devastating attacks can strike people of any age or race, and they may occur any time, day or night. In fact, individuals can even experience panic attacks while sleeping.
What Are Some of the Symptoms
If you tend to suffer panic attacks while sleeping, you may wake up feeling absolutely terrified or anxious for no apparent reason. Some individuals even wake up feeling very nauseous and may vomit, whereas others may awake completely drenched in sweat. Some sufferers wake up feeling like they are going to die, stop breathing or contract a deadly disease. One of the reasons may be that this is one of the time periods when your body is most relaxed and most vulnerable to an attack.
Many individuals who suffer from panic attacks while sleeping find themselves getting up and pacing back and forth before trying to fall back to sleep. In severe cases, sufferers may be very scared to sleep and may require medication prescribed by their doctor.
How To Reduce Panic Attacks While Sleeping
Stress is often a triggering factor for this type of disorder, and individuals who experience high levels of stress often suffer from panic attacks. Therefore, you need to find ways to reduce your stress levels and control your anxiety. One easy way to accomplish this task is to teach yourself relaxation or stress management techniques. You can discuss some options with your doctor, take some classes at a local gym or recreation center or conduct research online. Reducing your stress will often reduce them while sleeping and during the daytime.
Other options include exercising lightly in the evening or eating a very light meal. Make sure to avoid smoking and alcoholic beverages as they tend to increase the severity and frequency of panic attacks while sleeping or awake.
If you suffer from them while sleeping, there is no need to suffer in silence. This condition is very common, and can often be treated with various effective methods and treatment options. Visit your doctor and learn some of the techniques that can help you obtain a good nights sleep.
Go to Rose's site, PanicAttackHelpGuide.com for more information on Panic Attack Relief.
Article Source: http://EzineArticles.com/?expert=Rose_Lindy
What Are Some of the Symptoms
If you tend to suffer panic attacks while sleeping, you may wake up feeling absolutely terrified or anxious for no apparent reason. Some individuals even wake up feeling very nauseous and may vomit, whereas others may awake completely drenched in sweat. Some sufferers wake up feeling like they are going to die, stop breathing or contract a deadly disease. One of the reasons may be that this is one of the time periods when your body is most relaxed and most vulnerable to an attack.
Many individuals who suffer from panic attacks while sleeping find themselves getting up and pacing back and forth before trying to fall back to sleep. In severe cases, sufferers may be very scared to sleep and may require medication prescribed by their doctor.
How To Reduce Panic Attacks While Sleeping
Stress is often a triggering factor for this type of disorder, and individuals who experience high levels of stress often suffer from panic attacks. Therefore, you need to find ways to reduce your stress levels and control your anxiety. One easy way to accomplish this task is to teach yourself relaxation or stress management techniques. You can discuss some options with your doctor, take some classes at a local gym or recreation center or conduct research online. Reducing your stress will often reduce them while sleeping and during the daytime.
Other options include exercising lightly in the evening or eating a very light meal. Make sure to avoid smoking and alcoholic beverages as they tend to increase the severity and frequency of panic attacks while sleeping or awake.
If you suffer from them while sleeping, there is no need to suffer in silence. This condition is very common, and can often be treated with various effective methods and treatment options. Visit your doctor and learn some of the techniques that can help you obtain a good nights sleep.
Go to Rose's site, PanicAttackHelpGuide.com for more information on Panic Attack Relief.
Article Source: http://EzineArticles.com/?expert=Rose_Lindy
Stress Management Tip - Reduce Stress in the Work Place
Feeling stress in the work place is a very common issue in many organisations both large and small. For workers, the result of such stress is reduced job satisfaction. In extreme cases this can degenerate further into physical and psychological symptoms such as muscular aches and pains, weakened immunity, irritability and depression to name a few. This ultimately leads to feeling burnt out. For the organisation, there is also an impact.
Firstly a worker that is suffering from stress and burn out will typically be quite unproductive because of absenteeism and/or less than satisfactory job performance. The impact on the organisation will also vary depending on the type of role the worker engages in. For example a stressed out salesman who develops a detachment towards clients can potentially affect the public perception of the organisation. Similarly a stressed out worker involved in producing goods will not produce anywhere near his/her optimal output. There can also be an indirect impact on other fellow co-workers due to lower morale.
Before one can look at how to deal with work place stress, it is important to look at the various sources of such stress. Stress will be either due to personal reasons or because of workplace issues. Personal stress can include anything unrelated to the actual workplace such as relationship issues, family conflicts, financial concerns etc. Workplace stresses will be based on either the nature of the job itself or the nature of the organisation or both. The job itself may be too much of a load for the one person due to either lack of resources (people and equipment) or time. There may be some form of ambiguity as to what the actual role of the job is exactly. From an organisational perspective, there may be simply low morale due to downsizing and cost cutting. The management of the organization may also be perceived as not treating their workers fairly. Or perhaps the actual conditions of the workplace are below an acceptable standard.
Because workplace stress can be either personal or organisational, addressing and managing this stress will require a proactive approach from two angles. Personally, there is a lot one can do ensure that he/she is feeling content and happy including getting regular rest, exercising, eating well and even seeking professional help if necessary. If the stress is due to the nature of the role or organisation, then the worker must speak to the relevant authority, i.e. the manager or other individual, to discuss the concerns. If discussing this does not solve the issue, perhaps it is time to move on – there may simply be not a good fit between the individual and the job, or the individual and the company.
Finally the organisation can also be quite proactive in minimizing the workplace stress felt by its workers. Roles can be redesigned to fit the individuals. Appropriate training or change management programs can be put into place to support the workers. The HR division within the company may also need to look at better strategies for recruiting the right people. For large organisations, stress management and wellness programs can also be introduced. The organisation has a lot to gain by implementing one or more of the above suggestions - increased morale, decreased absence, decreased turnover, increased performance and productivity, and ultimately growing profits.
David Tomaselli is the creator of Stress Management and Self Improvement Techniques – The Wholistic Development Exchange. The aim of the Wholistic Development Exchange is to empower you to deal with stress, pressure and the day to day challenges that life brings by providing you the latest Tips, Techniques, Articles, News, E-Books, Products and other Resources related to Stress Management and Self Improvement. To download free E-Books go to our Free Stress Management E-Books section. To find out how to create an Extra Hour in your Day, have a read of our NEW seven part Time Creation Tips series.
Article Source: http://EzineArticles.com/?expert=David_Tomaselli
Firstly a worker that is suffering from stress and burn out will typically be quite unproductive because of absenteeism and/or less than satisfactory job performance. The impact on the organisation will also vary depending on the type of role the worker engages in. For example a stressed out salesman who develops a detachment towards clients can potentially affect the public perception of the organisation. Similarly a stressed out worker involved in producing goods will not produce anywhere near his/her optimal output. There can also be an indirect impact on other fellow co-workers due to lower morale.
Before one can look at how to deal with work place stress, it is important to look at the various sources of such stress. Stress will be either due to personal reasons or because of workplace issues. Personal stress can include anything unrelated to the actual workplace such as relationship issues, family conflicts, financial concerns etc. Workplace stresses will be based on either the nature of the job itself or the nature of the organisation or both. The job itself may be too much of a load for the one person due to either lack of resources (people and equipment) or time. There may be some form of ambiguity as to what the actual role of the job is exactly. From an organisational perspective, there may be simply low morale due to downsizing and cost cutting. The management of the organization may also be perceived as not treating their workers fairly. Or perhaps the actual conditions of the workplace are below an acceptable standard.
Because workplace stress can be either personal or organisational, addressing and managing this stress will require a proactive approach from two angles. Personally, there is a lot one can do ensure that he/she is feeling content and happy including getting regular rest, exercising, eating well and even seeking professional help if necessary. If the stress is due to the nature of the role or organisation, then the worker must speak to the relevant authority, i.e. the manager or other individual, to discuss the concerns. If discussing this does not solve the issue, perhaps it is time to move on – there may simply be not a good fit between the individual and the job, or the individual and the company.
Finally the organisation can also be quite proactive in minimizing the workplace stress felt by its workers. Roles can be redesigned to fit the individuals. Appropriate training or change management programs can be put into place to support the workers. The HR division within the company may also need to look at better strategies for recruiting the right people. For large organisations, stress management and wellness programs can also be introduced. The organisation has a lot to gain by implementing one or more of the above suggestions - increased morale, decreased absence, decreased turnover, increased performance and productivity, and ultimately growing profits.
David Tomaselli is the creator of Stress Management and Self Improvement Techniques – The Wholistic Development Exchange. The aim of the Wholistic Development Exchange is to empower you to deal with stress, pressure and the day to day challenges that life brings by providing you the latest Tips, Techniques, Articles, News, E-Books, Products and other Resources related to Stress Management and Self Improvement. To download free E-Books go to our Free Stress Management E-Books section. To find out how to create an Extra Hour in your Day, have a read of our NEW seven part Time Creation Tips series.
Article Source: http://EzineArticles.com/?expert=David_Tomaselli
Stress Relief Food to Help Lower Stress Levels
Foods play a vital role in providing mental and physical nourishment for relieving stress. For stressed people, the foods that you need to avoid are the ones that contain a great amount of caffeine and alcohol. Sugar should also be avoided because it causes the blood sugar to soar and then drop very quickly.
To get rid of stress, there are different kinds of stress relief foods that you can try for your mental and physical wellness. Below are several types of stress relief food to help you manage stress:
1. Asparagus – This green vegetable is high in folic acid that helps stabilize your mood. The body releases hormones that affect the mood when stressed and eating asparagus is a good way to block these hormones. Folic acid is actually needed by the body to make serotonin, it is a chemical naturally produced in the body that affects mood in a positive way.
2. Beef – Beef is also a good stress relief food even though it is usually not considered when talking about health but beef contains good amount of zinc, iron, and B vitamins that also helps in stabilizing the mood. People always think that beef is not good for the body but it is actually more nutritious than chicken. The secret to making a nutritious meal with beef is to not include the fat because it is high in cholesterol.
3. Milk – Milk is very nutritious and high in antioxidants. It is also rich in vitamins B1, B12, calcium and protein that can make you feel relaxed. You can have a bowl of cereal and milk for breakfast to battle the stress ahead of you. Drinking a warm glass of milk also help induce sleep.
4. Cottage Cheese and Fruit – Cottage cheese is a stress relief food that is rich in both protein and calcium. Mixing cottage cheese and fruits high on vitamin C like oranges is a good combination to help fight stress. Vitamin C contains antioxidants that fight free radicals that are released when you are stressed. Furthermore, these free radicals are known to cause cancer.
5. Blueberries – Blueberries are high-fiber, low-calorie fruits that contains vitamin C antioxidants good for combating stress. You can mix blueberries with cottage cheese or you can also eat them alone for a healthy snack.
6. Tuna – Tuna is also a great stress relief food option because of its stress-fighting vitamins. Tunas are rich in vitamins B6 and B12 and it is also a good source of protein. If you love mayonnaise, it is advisable to use a low-fat mayonnaise for a healthy meal. To know more about other kinds of stress relief food, it is best that you consult a
Milos Pesic is an expert in the field of Stress, Depression and Anxiety management and runs a highly popular and comprehensive Stress Management web site. For more articles and resources on stress relief, stress tests, stress symptoms, stress reduction, anxiety and depression treatments and much more visit his site at:
=>http://stress.need-to-know.net/
Article Source: http://EzineArticles.com/?expert=Milos_Pesic
To get rid of stress, there are different kinds of stress relief foods that you can try for your mental and physical wellness. Below are several types of stress relief food to help you manage stress:
1. Asparagus – This green vegetable is high in folic acid that helps stabilize your mood. The body releases hormones that affect the mood when stressed and eating asparagus is a good way to block these hormones. Folic acid is actually needed by the body to make serotonin, it is a chemical naturally produced in the body that affects mood in a positive way.
2. Beef – Beef is also a good stress relief food even though it is usually not considered when talking about health but beef contains good amount of zinc, iron, and B vitamins that also helps in stabilizing the mood. People always think that beef is not good for the body but it is actually more nutritious than chicken. The secret to making a nutritious meal with beef is to not include the fat because it is high in cholesterol.
3. Milk – Milk is very nutritious and high in antioxidants. It is also rich in vitamins B1, B12, calcium and protein that can make you feel relaxed. You can have a bowl of cereal and milk for breakfast to battle the stress ahead of you. Drinking a warm glass of milk also help induce sleep.
4. Cottage Cheese and Fruit – Cottage cheese is a stress relief food that is rich in both protein and calcium. Mixing cottage cheese and fruits high on vitamin C like oranges is a good combination to help fight stress. Vitamin C contains antioxidants that fight free radicals that are released when you are stressed. Furthermore, these free radicals are known to cause cancer.
5. Blueberries – Blueberries are high-fiber, low-calorie fruits that contains vitamin C antioxidants good for combating stress. You can mix blueberries with cottage cheese or you can also eat them alone for a healthy snack.
6. Tuna – Tuna is also a great stress relief food option because of its stress-fighting vitamins. Tunas are rich in vitamins B6 and B12 and it is also a good source of protein. If you love mayonnaise, it is advisable to use a low-fat mayonnaise for a healthy meal. To know more about other kinds of stress relief food, it is best that you consult a
Milos Pesic is an expert in the field of Stress, Depression and Anxiety management and runs a highly popular and comprehensive Stress Management web site. For more articles and resources on stress relief, stress tests, stress symptoms, stress reduction, anxiety and depression treatments and much more visit his site at:
=>http://stress.need-to-know.net/
Article Source: http://EzineArticles.com/?expert=Milos_Pesic
Successful Stress Management in the Workplace
The importance of all businesses in the different markets is based on diverse factors, including the work force. Developing a successful stress management plan in the workplace is a must to any small, medium or large company before stress becomes a problem, affecting employees' personal relations and productivity.
If the search for stress relief in our every day life is necessary, a stress-free work environment is mandatory before the business becomes itself the cause of stress to its owner. In times of China's Mao Tse Tung (Mao Zedong), the Chinese Communist party implemented a stress management-like method that common citizens around the world still follow, many decades later.
The practice of Tai Chi Chuan was held as early as 3:30 am every working day. Hundreds of employees were gathered in the main squares all over the nation to exercise, including Tian An Men Square nearby the Forbidden city in Pekin (Beijing). Westernized as Tai Chi, this New Age practice contributes enormously to stress relief in work and every-day settings.
Coping with stress within the workspaces is considered the key to long-term career success, economic growth and permanency in businesses markets. Workers are generally under different time pressures. In such conditions, stress can appear as a result of the most insignificant thing.
Furthermore, demanding careers may be more stressful than others. Companies must be aware of this situation by preventing tension. Stress management can be as easy as providing workers with the knowledge to detect and self-manage their stress levels, or shared activities involving all the personnel.
Opening communication channels is often a good idea so they can express what they feel or their particular concerns about labor matters. Manage stress at the office is sometimes as simple as closing the door to avoid people walking in and distracting.
Stress can be beneficial when few doses motivate employees, but out of control, it can cause a sense of urgency that can be devastating for both the worker and the company. Control the high levels of stress within the workspace reduces the negative impact on their personal life, and improving time management is another way to generate stress relief between the work force.
Research has found that fixed work schedules are the main cause of stress within the workspace, as a result of the anxiety caused by feeling there is not enough time to complete all the tasks due every single day.
When stress management is focused on time, the development of an anti-stress program, optimizing phone calls, Internet Surfing and eliminating time wasters, is a solution that works.
Many companies have annual sporting events to encourage employees’ productivity, generating as well the necessary stress relief.
Natalie Aranda writes about working and business. Developing a successful stress management plan in the workplace is a must to any small, medium or large company before stress becomes a problem, affecting employees' personal relations and productivity. Control the high levels of stress within the workspace reduces the negative impact on their personal life, and improving time management is another way to generate stress relief between the work force.
Article Source: http://EzineArticles.com/?expert=Natalie_Aranda
If the search for stress relief in our every day life is necessary, a stress-free work environment is mandatory before the business becomes itself the cause of stress to its owner. In times of China's Mao Tse Tung (Mao Zedong), the Chinese Communist party implemented a stress management-like method that common citizens around the world still follow, many decades later.
The practice of Tai Chi Chuan was held as early as 3:30 am every working day. Hundreds of employees were gathered in the main squares all over the nation to exercise, including Tian An Men Square nearby the Forbidden city in Pekin (Beijing). Westernized as Tai Chi, this New Age practice contributes enormously to stress relief in work and every-day settings.
Coping with stress within the workspaces is considered the key to long-term career success, economic growth and permanency in businesses markets. Workers are generally under different time pressures. In such conditions, stress can appear as a result of the most insignificant thing.
Furthermore, demanding careers may be more stressful than others. Companies must be aware of this situation by preventing tension. Stress management can be as easy as providing workers with the knowledge to detect and self-manage their stress levels, or shared activities involving all the personnel.
Opening communication channels is often a good idea so they can express what they feel or their particular concerns about labor matters. Manage stress at the office is sometimes as simple as closing the door to avoid people walking in and distracting.
Stress can be beneficial when few doses motivate employees, but out of control, it can cause a sense of urgency that can be devastating for both the worker and the company. Control the high levels of stress within the workspace reduces the negative impact on their personal life, and improving time management is another way to generate stress relief between the work force.
Research has found that fixed work schedules are the main cause of stress within the workspace, as a result of the anxiety caused by feeling there is not enough time to complete all the tasks due every single day.
When stress management is focused on time, the development of an anti-stress program, optimizing phone calls, Internet Surfing and eliminating time wasters, is a solution that works.
Many companies have annual sporting events to encourage employees’ productivity, generating as well the necessary stress relief.
Natalie Aranda writes about working and business. Developing a successful stress management plan in the workplace is a must to any small, medium or large company before stress becomes a problem, affecting employees' personal relations and productivity. Control the high levels of stress within the workspace reduces the negative impact on their personal life, and improving time management is another way to generate stress relief between the work force.
Article Source: http://EzineArticles.com/?expert=Natalie_Aranda
Saturday, April 12, 2008
Eight Tips for Stress-Free Living
The following are eight ways I deal with stress:
1. I figure out what I can control. Stress for me is caused by situations that are out of my control. Even if this is the case, there is always something that I can do that is within my control. For example, I cannot control currency fluctuations but I can take actions that cause them to have less financial impact on me.
2. Stress is related to problem solving skills. I work on my problem solving by writing the problem down. Just the simple act of writing it down tends to help with the solution and also helps reduce the stress.
3. Look at what is really happening. Much stress is created in our imagination. We tend to think the problem is worse than what it is.
4. Exercise. Exercise keeps me centered. The times stress bothers me the most is when I have not balanced myself. Plain and simple – exercise reduces stress and the negative reactions to stress. Even a five minute walk can make me feel calmer.
5. Take a few slow, deep breaths. It is amazing how this reduces my stress reaction.
6. Help someone less fortunate. Nothing puts things into perspective better.
7. Acceptance. If there is truly nothing I can do, then worrying only creates stress. This is easy to say but I work hard at trying to accept what I cannot control; however, not until I have done a lot of brainstorming to make sure I cannot do anything about the problem.
8. Stress tends to be closely tied to time management and most of you know I am a student of this. If I am well organized and using my time effectively, I can handle stress better.
Managing stress is a bit like white water canoeing. The water will win if you try to control it – instead, work with it. Simply help guide a bit, but let the river do the work.
"If you are distressed by anything external, the pain is not due to the thing itself, but to your estimate of it; and this you have the power to revoke at any moment." --Marcus Aurelius Antoninus (121 AD - 180 AD)
Jim Estill started his business from the trunk of his car and grew into $375 Million in sales before selling it to SYNNEX. He is now CEO of SYNNEX Canada, a $1 Billion computer wholesaler. He is a regular blogger at http://jimestill.com.
Article Source: http://EzineArticles.com/?expert=Jim_Estill
1. I figure out what I can control. Stress for me is caused by situations that are out of my control. Even if this is the case, there is always something that I can do that is within my control. For example, I cannot control currency fluctuations but I can take actions that cause them to have less financial impact on me.
2. Stress is related to problem solving skills. I work on my problem solving by writing the problem down. Just the simple act of writing it down tends to help with the solution and also helps reduce the stress.
3. Look at what is really happening. Much stress is created in our imagination. We tend to think the problem is worse than what it is.
4. Exercise. Exercise keeps me centered. The times stress bothers me the most is when I have not balanced myself. Plain and simple – exercise reduces stress and the negative reactions to stress. Even a five minute walk can make me feel calmer.
5. Take a few slow, deep breaths. It is amazing how this reduces my stress reaction.
6. Help someone less fortunate. Nothing puts things into perspective better.
7. Acceptance. If there is truly nothing I can do, then worrying only creates stress. This is easy to say but I work hard at trying to accept what I cannot control; however, not until I have done a lot of brainstorming to make sure I cannot do anything about the problem.
8. Stress tends to be closely tied to time management and most of you know I am a student of this. If I am well organized and using my time effectively, I can handle stress better.
Managing stress is a bit like white water canoeing. The water will win if you try to control it – instead, work with it. Simply help guide a bit, but let the river do the work.
"If you are distressed by anything external, the pain is not due to the thing itself, but to your estimate of it; and this you have the power to revoke at any moment." --Marcus Aurelius Antoninus (121 AD - 180 AD)
Jim Estill started his business from the trunk of his car and grew into $375 Million in sales before selling it to SYNNEX. He is now CEO of SYNNEX Canada, a $1 Billion computer wholesaler. He is a regular blogger at http://jimestill.com.
Article Source: http://EzineArticles.com/?expert=Jim_Estill
Easy Stress Management Techniques
Stress is becoming a normal occurrence in our lives as we run all through our daily schedule. To some, stress is inevitable and unavoidable. The normal wear and tear on our bodies produces stress as we adjust to the changing world around us. Stress is not always physical but in some cases emotional as well. This can produce positive or negative feelings and actions. Stress can be positive or negative, for instance, a job promotion could make you strive for higher goals or have other positive effects. Of course negative stress is all too common especially during the time of a loved one's death. This can produce negative feelings of anger and frustration that could lead to health problems like headache, upset stomach or insomnia. Here are some ways to manage the stress in your life.
In some cases, low or non-existent stress can leave you feeling unutilized and bored at work and insignificant stress acts like a depressant. Having some stress of deadlines and high expectations from your supervisors could push you to excel and work harder. The goal is not to eliminate stress, but to find a suitable level that you can live with.
There is not an optimal stress level that applies to everyone. The amount of acceptable stress is different for everyone and it even changes depending on age. Some tasks may be produce significant stress with one person and be a complete joy for someone else. If there is a stressful task ahead of you, find a person who enjoys doing it and either ask them to help or learn why they do not find this particular task stressful. It could broaden your scope and increase your potential by stretching yourself. We are all born with different skills and by stretching; you can overcome that mountain of stress.
The first step is realizing the different stresses in your life and where they come from. If a daily task is highly stressful, be aware of that. Do not gloss over the events in your life that cause you stress. If you ignore those things then nothing can change in your life. Once you have identified the things that are stress related, figure out how your body and emotional well-being reacts. Do you feel sick, depressed or even nervous?
The next step is to recognize what can change. Are there things on your list you can avoid completely? If you cannot completely avoid them is there a way to reduce the frequency that you are in confronted with it? You can even try to minimize the intensity of this stress source. Intensity is often due to overacting or feeling a high degree of fear. Try to learn if you are overacting and making the situation worse. Putting every situation into perspective will help alleviate stress.
Learning how to react and control these reactions will greatly aid your stress management too. Breathing slow and deep tells your body that everything is fine and there is no need to be tense. Relaxation techniques will help you control to a point your heart rate, muscle tension and blood pressure.
Learning where your stress comes from and how it affects you will ease your stress as you find a solution to it. Do not ignore stress but work every day to manage it better.
Michael Russell
Your Independent guide to Stress
Article Source: http://EzineArticles.com/?expert=Michael_Russell
In some cases, low or non-existent stress can leave you feeling unutilized and bored at work and insignificant stress acts like a depressant. Having some stress of deadlines and high expectations from your supervisors could push you to excel and work harder. The goal is not to eliminate stress, but to find a suitable level that you can live with.
There is not an optimal stress level that applies to everyone. The amount of acceptable stress is different for everyone and it even changes depending on age. Some tasks may be produce significant stress with one person and be a complete joy for someone else. If there is a stressful task ahead of you, find a person who enjoys doing it and either ask them to help or learn why they do not find this particular task stressful. It could broaden your scope and increase your potential by stretching yourself. We are all born with different skills and by stretching; you can overcome that mountain of stress.
The first step is realizing the different stresses in your life and where they come from. If a daily task is highly stressful, be aware of that. Do not gloss over the events in your life that cause you stress. If you ignore those things then nothing can change in your life. Once you have identified the things that are stress related, figure out how your body and emotional well-being reacts. Do you feel sick, depressed or even nervous?
The next step is to recognize what can change. Are there things on your list you can avoid completely? If you cannot completely avoid them is there a way to reduce the frequency that you are in confronted with it? You can even try to minimize the intensity of this stress source. Intensity is often due to overacting or feeling a high degree of fear. Try to learn if you are overacting and making the situation worse. Putting every situation into perspective will help alleviate stress.
Learning how to react and control these reactions will greatly aid your stress management too. Breathing slow and deep tells your body that everything is fine and there is no need to be tense. Relaxation techniques will help you control to a point your heart rate, muscle tension and blood pressure.
Learning where your stress comes from and how it affects you will ease your stress as you find a solution to it. Do not ignore stress but work every day to manage it better.
Michael Russell
Your Independent guide to Stress
Article Source: http://EzineArticles.com/?expert=Michael_Russell
Reduce Stress in Taking Care of Elderly Parents
Taking Care or Elderly Parents can be very stressful. When they are feeling ill, there's an endless list of doctor's appointments and tests. Every doctor's appointment seems to result in a medical test which in turn results in another doctor's appointment. And doctors are never on time. In fact it usually takes over an hour for a doctor's appointment and you don't get paid for waiting. Medical tests? Another wait for the test and some of these tests take up to three or more hours. Doctors and hospitals can become an unwelcome way of life.
Personally, my mother has complained of fatigue, stomach and abdominal issues, and hemorrhoids for years. In addition to that she suffered from brain fog and memory loss. In the midst of her ailments I suffered from doctor's remorse with all the appointments and trips to the hospital emergency room, testing facilities...
Her abdominal issues were due to Candida Albicans which were fueled by her adolescent desire to eat carbohydrates and little protein. Of all the choices for protein the only one I could get her to eat was hamburger. When it came to vegetables forget it.
In desperation I bought a vita mix and began making her a drink with one clove of garlic, a stalk of celery, a carrot, and a small red beet. I also added a probiotic to the drink along with some protein powder. Fortunately, she welcomed it and within a few weeks and her modified diet (limited carbohydrates) plus Golden Seal before meals, the Candida was brought under control and her memory improved significantly. A stool sample showed that she had the type of Candida that would respond to Golden Seal or oregano.
Her health and memory improved to an acceptable level. Instead of doctor's appointments which resulted in the doctor shaking his head in confusion and ordering more tests on a weekly basis we went to every three or four weeks.
She also complained of poor vision in one eye and we consulted an ophthalmologist. She was as healthy as she had been in years so I thought it a good opportunity to have her get her cataract operation.
Even though the procedure was done outside the hospital in just a few hours it was tremendously stressful for her physiology. Brain fog and memory loss returned immediately. I had to guide her three times a day over the phone in how to apply the three different drops in her eye. She could not remember the basics and was very anxious about getting it right. In just one day her mental and physical health slid back to zero and the special vegetable drink seemed to have little value.
One morning as I rode to work I was listening to a station that I never listen to. I didn't know if it was an infomercial, an interview, or an expensive advertisement, but it was about vitamin B12, folic acid and Vitamin B6. My ears perked up as it was a means of replacing B12 shots she was getting every other week. The irony was that after she had the shot she became fatigued for a day and overall we couldn't see any value in the shots plus it was another unwelcome reason to wait in the doctor's office another hour every other week.
The radio infomercial (if that's what it was) indicated that B12, B6 and folic acid were meant to be in combination and went on to indicate that if this product were given to all seniors, their health and memories would dramatically improve. The good news was that the B12, B6, and folic acid were administered sublingually (under the tongue) rather than in a shot and that to get things started, the person taking the treatment should take it at least once each day. Being a stress management specialist and a person somewhat in tune with nutrition, everything said made a lot of sense to me and for around $30 for a month's supply I thought the risk was minimal plus I was desperate.
Each tablet is equivalent to a B12 shot and just after two days my mother's memory improved to the point I didn't need to guide her through how to use the eye drops. After six weeks, her memory improved dramatically and her brain fog is no more and fatigue is greatly diminished. Her hemorrhoids have also improved which her doctor attributes to using Tucks and magnesium oxide cream instead of baby wipes and doctor's appointments are every six weeks.
I have no financial interest in this product and don't resell it. I am merely passing along what I feel is valuable information that can make a difference in dealing with elderly parents. If you are interested go to B12now.com to learn more. I also take it because it is also beneficial to prevent heart disease (an option to playing the cholesterol game). If you have interest in stress management and or hypnosis cd's please read the resource box--you'll find real value there too--that's what I do.
Richard Kuhns B.S.Ch.E., NGH certified provides insightful tips on how to improve memory and reduce fatigue in elderly parents. He is a prominent figure in field of personal change and is instrumental in the creation of over 50 stress management hypnosis cd's and a new technique for overcoming anxiety panic attack.
Article Source: http://EzineArticles.com/?expert=Richard_Kuhns
Personally, my mother has complained of fatigue, stomach and abdominal issues, and hemorrhoids for years. In addition to that she suffered from brain fog and memory loss. In the midst of her ailments I suffered from doctor's remorse with all the appointments and trips to the hospital emergency room, testing facilities...
Her abdominal issues were due to Candida Albicans which were fueled by her adolescent desire to eat carbohydrates and little protein. Of all the choices for protein the only one I could get her to eat was hamburger. When it came to vegetables forget it.
In desperation I bought a vita mix and began making her a drink with one clove of garlic, a stalk of celery, a carrot, and a small red beet. I also added a probiotic to the drink along with some protein powder. Fortunately, she welcomed it and within a few weeks and her modified diet (limited carbohydrates) plus Golden Seal before meals, the Candida was brought under control and her memory improved significantly. A stool sample showed that she had the type of Candida that would respond to Golden Seal or oregano.
Her health and memory improved to an acceptable level. Instead of doctor's appointments which resulted in the doctor shaking his head in confusion and ordering more tests on a weekly basis we went to every three or four weeks.
She also complained of poor vision in one eye and we consulted an ophthalmologist. She was as healthy as she had been in years so I thought it a good opportunity to have her get her cataract operation.
Even though the procedure was done outside the hospital in just a few hours it was tremendously stressful for her physiology. Brain fog and memory loss returned immediately. I had to guide her three times a day over the phone in how to apply the three different drops in her eye. She could not remember the basics and was very anxious about getting it right. In just one day her mental and physical health slid back to zero and the special vegetable drink seemed to have little value.
One morning as I rode to work I was listening to a station that I never listen to. I didn't know if it was an infomercial, an interview, or an expensive advertisement, but it was about vitamin B12, folic acid and Vitamin B6. My ears perked up as it was a means of replacing B12 shots she was getting every other week. The irony was that after she had the shot she became fatigued for a day and overall we couldn't see any value in the shots plus it was another unwelcome reason to wait in the doctor's office another hour every other week.
The radio infomercial (if that's what it was) indicated that B12, B6 and folic acid were meant to be in combination and went on to indicate that if this product were given to all seniors, their health and memories would dramatically improve. The good news was that the B12, B6, and folic acid were administered sublingually (under the tongue) rather than in a shot and that to get things started, the person taking the treatment should take it at least once each day. Being a stress management specialist and a person somewhat in tune with nutrition, everything said made a lot of sense to me and for around $30 for a month's supply I thought the risk was minimal plus I was desperate.
Each tablet is equivalent to a B12 shot and just after two days my mother's memory improved to the point I didn't need to guide her through how to use the eye drops. After six weeks, her memory improved dramatically and her brain fog is no more and fatigue is greatly diminished. Her hemorrhoids have also improved which her doctor attributes to using Tucks and magnesium oxide cream instead of baby wipes and doctor's appointments are every six weeks.
I have no financial interest in this product and don't resell it. I am merely passing along what I feel is valuable information that can make a difference in dealing with elderly parents. If you are interested go to B12now.com to learn more. I also take it because it is also beneficial to prevent heart disease (an option to playing the cholesterol game). If you have interest in stress management and or hypnosis cd's please read the resource box--you'll find real value there too--that's what I do.
Richard Kuhns B.S.Ch.E., NGH certified provides insightful tips on how to improve memory and reduce fatigue in elderly parents. He is a prominent figure in field of personal change and is instrumental in the creation of over 50 stress management hypnosis cd's and a new technique for overcoming anxiety panic attack.
Article Source: http://EzineArticles.com/?expert=Richard_Kuhns
Yoga Is Good For Stress Management
Yoga is very good in stress management. Research has also shown that Hatha Yoga - the type of yoga practiced in the West - if practiced regularly, has a significant impact on ones muscular strength, flexibility, balance and endurance. Studies done on a group of people, who practiced yoga, revealed that after eight weeks - on average - the flexibility of this group improved by 14% to 35%.
The body/spirit/mind union together with breathing also brings about emotional benefits. It has been reported that people who practice yoga say that they felt less stressed out and sleep better. It also enables one to handle stress better, whether it is family or work related.
So how does one get started? The first step is to have an open mind. Many people are of the mistaken opinion that one has to be flexible in order to do yoga. This is not so – less flexible individuals generally see results faster.
Next you need to join - preferably - a beginner’s class that has a qualified yoga teacher. At first you may have to try out a few different types of classes and see what suits you best - as there are many types of yoga. Generally, Hatha Yoga would be the recommended type for a beginner; as it is the most gentle and flowing type.
Sometimes you may have joined a class that may be a little bit ahead of you and this might cause you to worry whether you are doing it properly or not. Do not worry about it; all that matters is what your body feels in each stretch and how relaxed you can allow yourself to be with each pose. Remember, practice makes perfect.
It is important to understand that no two people have the same level of flexibility. If your teacher instructs you to do a particular pose and if you feel your body cannot handle it, but everyone else seems to be doing it, DO NOT force your body to do it. You might end up injuring yourself.
Concentrating on your breathing is very vital in yoga and is the key to stress management. Your teacher will tell you when you should inhale and when you should exhale when you are working through your poses. It is recommended that you breathe through your nose only, as this helps keep the body heat in and the mind focused. Practicing yoga with bare feet is generally recommended as it has a twofold purpose. One is, it will help you not to slip when you do the standing poses and second, you fully articulate and exercise your feet when you do not wear shoes.
Any type of clothing can be worn for yoga as long as it is comfortable. They should not be too big for you as it might get in the way with some postures. A leotard or bike shorts and a loose T-shirt short are fine.
Most often a yoga lesson ends with simply lying on one’s back with the arms by the side, eyes closed and taking deep breaths. This is known as the corpse position and it helps in one’s relaxation.
Michael Russell Your Independent guide to Yoga
Article Source: http://EzineArticles.com/?expert=Michael_Russell
The body/spirit/mind union together with breathing also brings about emotional benefits. It has been reported that people who practice yoga say that they felt less stressed out and sleep better. It also enables one to handle stress better, whether it is family or work related.
So how does one get started? The first step is to have an open mind. Many people are of the mistaken opinion that one has to be flexible in order to do yoga. This is not so – less flexible individuals generally see results faster.
Next you need to join - preferably - a beginner’s class that has a qualified yoga teacher. At first you may have to try out a few different types of classes and see what suits you best - as there are many types of yoga. Generally, Hatha Yoga would be the recommended type for a beginner; as it is the most gentle and flowing type.
Sometimes you may have joined a class that may be a little bit ahead of you and this might cause you to worry whether you are doing it properly or not. Do not worry about it; all that matters is what your body feels in each stretch and how relaxed you can allow yourself to be with each pose. Remember, practice makes perfect.
It is important to understand that no two people have the same level of flexibility. If your teacher instructs you to do a particular pose and if you feel your body cannot handle it, but everyone else seems to be doing it, DO NOT force your body to do it. You might end up injuring yourself.
Concentrating on your breathing is very vital in yoga and is the key to stress management. Your teacher will tell you when you should inhale and when you should exhale when you are working through your poses. It is recommended that you breathe through your nose only, as this helps keep the body heat in and the mind focused. Practicing yoga with bare feet is generally recommended as it has a twofold purpose. One is, it will help you not to slip when you do the standing poses and second, you fully articulate and exercise your feet when you do not wear shoes.
Any type of clothing can be worn for yoga as long as it is comfortable. They should not be too big for you as it might get in the way with some postures. A leotard or bike shorts and a loose T-shirt short are fine.
Most often a yoga lesson ends with simply lying on one’s back with the arms by the side, eyes closed and taking deep breaths. This is known as the corpse position and it helps in one’s relaxation.
Michael Russell Your Independent guide to Yoga
Article Source: http://EzineArticles.com/?expert=Michael_Russell
Can You Cope With The Stress In Your Life?
Our world is full of stress nowadays. It is true that middle-aged people are really under high pressure. People who are under high pressure will be very inclined to smoke and drink alcohol. As a result, it will pose real health problem to us.
However, do you know what kind of stress we are facing daily? And how can we cope with the stress we are facing?
We will be worried when we are in traffic jam. In fact, most people will spend something like 2 hours on the car every day. It will be even worse when there is traffic jam. Something it will take you 3 hours in the car in a particular day if you encounter a traffic jam that day. You will find that you will be under stress if there is a traffic jam. This is especially true if you are in a hurry.
So how can you reduce the pressure you will facing? The easiest way is to avoid traffic jam. There will be no stress due to it if there is no traffic jam. Another way to tackle the problem is to prevent yourself form being in a hurry. You may get up 20 minutes earlier everyday so that you will not need to rush to your office. This is because you will probably be able to avoid the rush hours in the morning.
You will also be facing stress when you are at work. It is true that there are a lot of pressure from your work. However, you should always try to be relaxed. Sometimes you will find that it is not worth worrying about something at work. Do not try to eat in the office in the lunch time. This will certainly give you more pressure. Try to take a break during the lunchtime. It is good to have a 10 minutes walk in the park. Exercising is always a good way to reduce stress.
You attitude and mentality also play a crucial role when you are coping with stress. We will tend to be worried when we make mistakes. We have to think positive. The truth is that we have to find ways to correct the mistakes. Most people will just be worried when they make mistakes. They will never think about solutions. And there are always solutions to problems. If you can think in this way, you will find that you can cope with stress a lot easier.
Antony Lee has a website on Health, Fitness and Weight Loss. Be sure to check Tips on Weight Loss Pill Reviews and the article Faster Metabolism, Body Fat and Weight Loss.
Article Source: http://EzineArticles.com/?expert=Antony_Lee
However, do you know what kind of stress we are facing daily? And how can we cope with the stress we are facing?
We will be worried when we are in traffic jam. In fact, most people will spend something like 2 hours on the car every day. It will be even worse when there is traffic jam. Something it will take you 3 hours in the car in a particular day if you encounter a traffic jam that day. You will find that you will be under stress if there is a traffic jam. This is especially true if you are in a hurry.
So how can you reduce the pressure you will facing? The easiest way is to avoid traffic jam. There will be no stress due to it if there is no traffic jam. Another way to tackle the problem is to prevent yourself form being in a hurry. You may get up 20 minutes earlier everyday so that you will not need to rush to your office. This is because you will probably be able to avoid the rush hours in the morning.
You will also be facing stress when you are at work. It is true that there are a lot of pressure from your work. However, you should always try to be relaxed. Sometimes you will find that it is not worth worrying about something at work. Do not try to eat in the office in the lunch time. This will certainly give you more pressure. Try to take a break during the lunchtime. It is good to have a 10 minutes walk in the park. Exercising is always a good way to reduce stress.
You attitude and mentality also play a crucial role when you are coping with stress. We will tend to be worried when we make mistakes. We have to think positive. The truth is that we have to find ways to correct the mistakes. Most people will just be worried when they make mistakes. They will never think about solutions. And there are always solutions to problems. If you can think in this way, you will find that you can cope with stress a lot easier.
Antony Lee has a website on Health, Fitness and Weight Loss. Be sure to check Tips on Weight Loss Pill Reviews and the article Faster Metabolism, Body Fat and Weight Loss.
Article Source: http://EzineArticles.com/?expert=Antony_Lee
Can You Cope With The Stress In Your Life?
Workplace stress is on the rise and it's costing corporate America a fortune. Some estimate that 80% of health care costs are stress related, and these expenses go right to the bottom line.
According to CNN-Money.com, Americans spent more than $17 billion for anti-depressants and anti- anxiety drugs in 2002, up 10% from the year before and nearly 30% over a two year period.
The Institute for Management Excellence reports that American industry spends more than $26 billion each year for medical bills and disability payments with another $10 billion for executive's lost workdays, hospitalization, and early death.
In addition to these staggering figures, stress takes its toll through the added costs of quality control, legal challenges, lost opportunities, poor performance, bad attitudes, and training.
We cannot do much about the skyrocketing costs of medical care and prescription drugs, but we can take immediate action to control the top ten causes of stress as identified by The Global Business and Economic Roundtable on Addiction and Mental Health.
The countdown is:
10. "Workload" – Employees report that they are often stressed when they have too little or too much to do. Managers need to divide responsibilities and help employees prioritize work that must be done. Make sure you understand the impact before shifting responsibilities. Take into account the cost of stress before you increase anyone’s workload or hire more people.
9. "Random interruptions" - Telephones, pagers, walk-in visits, and spontaneous demands from supervisors all contribute to increased stress. Time management, delegation of responsibilities, and clarification of expectations can reduce these stressors. 8. "Pervasive uncertainty" – Stress levels increase rapidly when people are confronted by new requirements and procedures. Keeping people informed controls stress and increases productivity. Put details in a memo so they can review the facts following your explanations.
7. "Mistrust and unfairness" - These situations keep everyone on edge, create bad attitudes, and lower productivity. It is important to keep an open line of communication to avoid misunderstanding and know what people are thinking about your decisions. Managers must consistently build trust and give equal treatment - just do the right thing.
6. "Unclear policies and no sense of direction" - Lack of focus causes uncertainty and undermines confidence in management. You need more than a well-written policy manual. Enforcement of policies and clear communications are essential.
To make sure everyone gets the message, you can repeat your explanation in a variety of ways – repetition and feedback are important. Reinforce policies through memos, articles, bulletin board postings, personal meetings, and small group discussions.
5. "Career and job ambiguity" - If people are uncertain about their jobs and careers, there is a feeling of helplessness and of being out of control. In addition to the trusted job descriptions and annual personnel reviews, people need to understand a broad range of issues that affect the company.
News of mergers, consolidations, plant closings, and restructuring contribute to a feeling of helplessness. Management must keep people informed about situations that will affect their jobs, or the rumor mill will add to an already stressful situation.
4. "No feedback - good or bad” – People want to know whether they are meeting expectations. Consistent, written and verbal, personalized feedback is required. Some people need more attention than others, but everyone’s performance is enhanced if leaders frequently affirm individual efforts.
3. "No appreciation” - Failure to show appreciation generates stress that endangers productivity throughout the company. There are many ways to demonstrate appreciation, but the most effective is a sincere comment about how much the person means to you and the company.
2. "Lack of communications" - Poor communication leads to decreased performance and increased stress. Management memos and announcements work well for distributing information, but two-way conversation improves communication and solicits ideas and suggestions while reducing stress and complaints.
1. “Lack of control” – Workplace stress is at its greatest when employees have no say regarding things that affect them. You can decrease sensitivity to all the other stressors and give a sense of being in control by involving employees in operating and administrative decisions and acting on their input. Frontline employees know what they are talking about. Listening to what they have to say reduces stress and increases productivity.
Effective managers understand that stress control is a leadership responsibility and give it just as much attention as any other management function. For those who want to explore stress control further, a free 3-session e-course is available by email request at stresscontrol@sendfree.com
Grasping the concepts and reducing stress one step at a time can have an amazing impact on your bottom line --and on the lives of those who do the heavy work.
Dale Collie - professional speaker, former US Army Ranger, CEO, and a Fast Company top 50 innovative leader. Author of "Winning Under Fire." (McGraw-Hill) collie@couragebuilders.com
Article Source: http://EzineArticles.com/?expert=Dale_Collie
According to CNN-Money.com, Americans spent more than $17 billion for anti-depressants and anti- anxiety drugs in 2002, up 10% from the year before and nearly 30% over a two year period.
The Institute for Management Excellence reports that American industry spends more than $26 billion each year for medical bills and disability payments with another $10 billion for executive's lost workdays, hospitalization, and early death.
In addition to these staggering figures, stress takes its toll through the added costs of quality control, legal challenges, lost opportunities, poor performance, bad attitudes, and training.
We cannot do much about the skyrocketing costs of medical care and prescription drugs, but we can take immediate action to control the top ten causes of stress as identified by The Global Business and Economic Roundtable on Addiction and Mental Health.
The countdown is:
10. "Workload" – Employees report that they are often stressed when they have too little or too much to do. Managers need to divide responsibilities and help employees prioritize work that must be done. Make sure you understand the impact before shifting responsibilities. Take into account the cost of stress before you increase anyone’s workload or hire more people.
9. "Random interruptions" - Telephones, pagers, walk-in visits, and spontaneous demands from supervisors all contribute to increased stress. Time management, delegation of responsibilities, and clarification of expectations can reduce these stressors. 8. "Pervasive uncertainty" – Stress levels increase rapidly when people are confronted by new requirements and procedures. Keeping people informed controls stress and increases productivity. Put details in a memo so they can review the facts following your explanations.
7. "Mistrust and unfairness" - These situations keep everyone on edge, create bad attitudes, and lower productivity. It is important to keep an open line of communication to avoid misunderstanding and know what people are thinking about your decisions. Managers must consistently build trust and give equal treatment - just do the right thing.
6. "Unclear policies and no sense of direction" - Lack of focus causes uncertainty and undermines confidence in management. You need more than a well-written policy manual. Enforcement of policies and clear communications are essential.
To make sure everyone gets the message, you can repeat your explanation in a variety of ways – repetition and feedback are important. Reinforce policies through memos, articles, bulletin board postings, personal meetings, and small group discussions.
5. "Career and job ambiguity" - If people are uncertain about their jobs and careers, there is a feeling of helplessness and of being out of control. In addition to the trusted job descriptions and annual personnel reviews, people need to understand a broad range of issues that affect the company.
News of mergers, consolidations, plant closings, and restructuring contribute to a feeling of helplessness. Management must keep people informed about situations that will affect their jobs, or the rumor mill will add to an already stressful situation.
4. "No feedback - good or bad” – People want to know whether they are meeting expectations. Consistent, written and verbal, personalized feedback is required. Some people need more attention than others, but everyone’s performance is enhanced if leaders frequently affirm individual efforts.
3. "No appreciation” - Failure to show appreciation generates stress that endangers productivity throughout the company. There are many ways to demonstrate appreciation, but the most effective is a sincere comment about how much the person means to you and the company.
2. "Lack of communications" - Poor communication leads to decreased performance and increased stress. Management memos and announcements work well for distributing information, but two-way conversation improves communication and solicits ideas and suggestions while reducing stress and complaints.
1. “Lack of control” – Workplace stress is at its greatest when employees have no say regarding things that affect them. You can decrease sensitivity to all the other stressors and give a sense of being in control by involving employees in operating and administrative decisions and acting on their input. Frontline employees know what they are talking about. Listening to what they have to say reduces stress and increases productivity.
Effective managers understand that stress control is a leadership responsibility and give it just as much attention as any other management function. For those who want to explore stress control further, a free 3-session e-course is available by email request at stresscontrol@sendfree.com
Grasping the concepts and reducing stress one step at a time can have an amazing impact on your bottom line --and on the lives of those who do the heavy work.
Dale Collie - professional speaker, former US Army Ranger, CEO, and a Fast Company top 50 innovative leader. Author of "Winning Under Fire." (McGraw-Hill) collie@couragebuilders.com
Article Source: http://EzineArticles.com/?expert=Dale_Collie
Avoid Burnout With These Office Stress Management Techniques
Stress is a perfectly normal reaction to the unfamiliar, unexpected, or uncomfortable things we have to deal with in the workplace. Short term stress can be helpful in some cases, but in the long term stress can make you unwell, and make it difficult to remain productive and happy on a day to day basis. Stress can appear at home, and in the work place, but the principles for dealing with stress, and minimizing its impact on your health and wellbeing remain the same.
Learning Office Stress Management Techniques
There are lots of different office stress management techniques, and you will need to experiment to find the ones that work best for you. Some techniques for managing stress can help you while you feel stressed at work, and others are ones that you can practice at home to help yourself unwind and make the most of your relaxation time.
One of the main office stress management techniques is to alter the way you think about things. Take a step back and analyze situations before acting, and when a situation is causing you stress, consider it carefully so that you can get an objective idea of how things stand. Often, simply understanding a situation and the options that you have available can be enough to help you cope with the situation more effectively. Often, a short break can help you come back with a clear head and be ready to look at a situation more objectively.
Do You Make This Mistake?
One mistake many people make is to take work home with them - while the aim is good, often, taking work home makes you less productive. Instead of making your home another place where you feel stressed, make a mental rule that your work stays in the office. That way, when you go home, you can relax more easily. You will come back to work rested and refreshed, and be much more productive during your working time.
Sometimes managing stress at the office means being a little more organized - while it can seem like this is just making more work for you, once you get used to working that way, you will find that the little time spent in organization and time management can save you a lot of time and stress in the long term. Good stress management techniques will help you be more productive with less effort, and safeguard your health and happiness at the same time.
Avoid stress and diet related illnesses in your family by finding out how stress management helps illness. Sign up for our FREE newsletter and make stress and health management a priority in your family.
Article Source: http://EzineArticles.com/?expert=Darlyn_Burkle
Learning Office Stress Management Techniques
There are lots of different office stress management techniques, and you will need to experiment to find the ones that work best for you. Some techniques for managing stress can help you while you feel stressed at work, and others are ones that you can practice at home to help yourself unwind and make the most of your relaxation time.
One of the main office stress management techniques is to alter the way you think about things. Take a step back and analyze situations before acting, and when a situation is causing you stress, consider it carefully so that you can get an objective idea of how things stand. Often, simply understanding a situation and the options that you have available can be enough to help you cope with the situation more effectively. Often, a short break can help you come back with a clear head and be ready to look at a situation more objectively.
Do You Make This Mistake?
One mistake many people make is to take work home with them - while the aim is good, often, taking work home makes you less productive. Instead of making your home another place where you feel stressed, make a mental rule that your work stays in the office. That way, when you go home, you can relax more easily. You will come back to work rested and refreshed, and be much more productive during your working time.
Sometimes managing stress at the office means being a little more organized - while it can seem like this is just making more work for you, once you get used to working that way, you will find that the little time spent in organization and time management can save you a lot of time and stress in the long term. Good stress management techniques will help you be more productive with less effort, and safeguard your health and happiness at the same time.
Avoid stress and diet related illnesses in your family by finding out how stress management helps illness. Sign up for our FREE newsletter and make stress and health management a priority in your family.
Article Source: http://EzineArticles.com/?expert=Darlyn_Burkle
How To Get Rid Of Stress - Stress Management Strategies
Do you have that feeling that you are about to lose control and that the demands made on you are becoming unbearable?
You probably need to look at some ways to get rid of stress and some successful stress management strategies which will help to get out of the jungle alive ! I know, because I was there but that is another story.
So, what do you need to be able to manage this stress which everybody (including kids!) talks about nowadays!. Stress management is the ability to maintain control when situations, people, and events make excessive demands. Stress management is identifying, isolating and resolving that which bugs you. What you need to do is to collect a number of skills, tools, and techniques that help you reduce, manage, and even counteract the negative side-effects of stress. Develop a thick skin. The bottom line of stress management is "I upset myself". Fortunately, stress management is largely a learnable skill. Developing strategies in dealing with stress is gaining importance as we realize the need to deal with the "wear and tear" that our bodies are experiencing under the effect of stress. Prolonged exposure to stress will affect your health negatively in the long term.
Stress Management Strategies
Strategies of stress management will vary according to the theoretical paradigm adhered to, but may include some of the following: autogenic training, cognitive therapy,,conflict resolution, exercise, meditation, progressive relaxation and sexual intercourse. Keeping a diary is a way to better understand your thought patterns, examining your beliefs and attitudes, and stress resiliency. Some techniques of time management may help a person to control stress. Stress management encompasses techniques intended to equip a person with effective coping mechanisms for dealing with psychological stress, with stress defined as a person's physiological response to an internal or external stimulus that triggers the fight-or-flight response. Learn a few stress management strategies to help you in reducing stress to a level you can live comfortably with. Some of the best stress management techniques available include breathing exercises imagery and relaxation techniques.
If you need to escape from the stress jungle, you should bear in mind that by simply learning a few easy strategies to apply when you are under pressure, will help you enormously. If you cannot face ANOTHER Manual on how you can radically manage your stress, then you need a little helping hand to get you through. Nothing wrong with that and while you are taking the natural cure outlined below, you can begin to address things that need changing in a calm rational fashion !
Robert Locke is an Internet Marketer specializing in Health, Wellness and Fitness. Visit his blog :- http://www.thewellnessbible.blogspot.com
Stressed out ? Need to do something about it now? Try this link to discover a natural cure which will help you cope and get a grip !
http://www.usfreeads.com/1125227-cls.html
Article Source: http://EzineArticles.com/?expert=Robert_William_Locke
You probably need to look at some ways to get rid of stress and some successful stress management strategies which will help to get out of the jungle alive ! I know, because I was there but that is another story.
So, what do you need to be able to manage this stress which everybody (including kids!) talks about nowadays!. Stress management is the ability to maintain control when situations, people, and events make excessive demands. Stress management is identifying, isolating and resolving that which bugs you. What you need to do is to collect a number of skills, tools, and techniques that help you reduce, manage, and even counteract the negative side-effects of stress. Develop a thick skin. The bottom line of stress management is "I upset myself". Fortunately, stress management is largely a learnable skill. Developing strategies in dealing with stress is gaining importance as we realize the need to deal with the "wear and tear" that our bodies are experiencing under the effect of stress. Prolonged exposure to stress will affect your health negatively in the long term.
Stress Management Strategies
Strategies of stress management will vary according to the theoretical paradigm adhered to, but may include some of the following: autogenic training, cognitive therapy,,conflict resolution, exercise, meditation, progressive relaxation and sexual intercourse. Keeping a diary is a way to better understand your thought patterns, examining your beliefs and attitudes, and stress resiliency. Some techniques of time management may help a person to control stress. Stress management encompasses techniques intended to equip a person with effective coping mechanisms for dealing with psychological stress, with stress defined as a person's physiological response to an internal or external stimulus that triggers the fight-or-flight response. Learn a few stress management strategies to help you in reducing stress to a level you can live comfortably with. Some of the best stress management techniques available include breathing exercises imagery and relaxation techniques.
If you need to escape from the stress jungle, you should bear in mind that by simply learning a few easy strategies to apply when you are under pressure, will help you enormously. If you cannot face ANOTHER Manual on how you can radically manage your stress, then you need a little helping hand to get you through. Nothing wrong with that and while you are taking the natural cure outlined below, you can begin to address things that need changing in a calm rational fashion !
Robert Locke is an Internet Marketer specializing in Health, Wellness and Fitness. Visit his blog :- http://www.thewellnessbible.blogspot.com
Stressed out ? Need to do something about it now? Try this link to discover a natural cure which will help you cope and get a grip !
http://www.usfreeads.com/1125227-cls.html
Article Source: http://EzineArticles.com/?expert=Robert_William_Locke
Stress Management Questionnaire
When you put yourself under more pressure than you can handle, you make yourself vulnerable to a host of illnesses that can worsen into life-threatening diseases. Too often, we only notice our problems when they come and not before they do. Remember the old adage: an ounce of prevention is worth a pound of cure - and it's easier on the budget, as well. Take some time off your schedule and check yourself for any signs of mental and/or physical breakdown.
The results of this quiz can serve as a loose guideline when drafting a stress management program, so it's important that you answer the questions honestly. If you find that more than one answer applies to you, choose the one that applies to you best.
1. When forced to work overtime, how do you deal with it?
A: I start working on the things that need to be done.B: I think first, and then I take my time doing what I need to do.C: Get annoyed and bored with work.
2. If you suddenly find yourself in debt, you…
A: Try to settle all your financial problems as soon as you can manage.B: Assess the situation and gradually recover from your financial losses.C: Brood over the problem.
3. If you were asked to describe your life in one word, it would be?
A: Progressive.B: Stable.C: Difficult.
4. When you encounter a problem, you…
A: Take it as a challenge.B: Think about what necessary steps to take to deal with it.C: Blame others for the problem.
5. If a person you are waiting for is late, you?
A: Find something to distract myself with while waiting.B: Read a good book or take in the sights and relax.C: Get annoyed and angry.
6. When you're given more work than you can deal with, you?
A: Redouble your efforts in order to make ends meet.B: Trace a course of action and slowly but surely adapt to the pressure.C: Complain about it.
7. During a vacation you?
A: Go everywhere I can go to.B: Relax.C: Find it difficult to relax.
8. You find work?
A: Engaging.B: Amusing.C: Difficult.
9. You feel like you're?
A: Ready to tackle anything that comes my way.B: Calm and open-minded.C: Not able to make things go my way.
10. When something forces you to change your lifestyle, you?
A: Accept the changes.B: Learn how to deal with the changes.C: Complain about it.
If most of your answers are "A," it means that you're a very active and reliable person. You address problems by either dealing with them directly instead of letting things resolve themselves. It's most likely that your stress coping mechanism is turning stress into positive stress (eustress) which allows you to benefit from it while dealing with it at the same time. You usually achieve this by distracting yourself with a hobby or resorting to some form of exercise. The combination of your sound mind and healthy body will enable you to withstand a good degree of stress.
If the majority of your choices end up as "B" you're most likely a very relaxed, laid-back and logical individual. You take your time with things, minimizing the chances of error on your part. It is also this very methodological approach to things that allow you to root out most problems before they even become problems. Chances are you rarely deal with problems, and when you do, it doesn't affect you as much as it normally should, and you perform as though nothing happened. The only drawback to all these traits is you are prone to becoming too passive. You run the risk of overlooking problems or giving yourself too long a time to deal with things and thus you may find yourself facing a problem that you could have nipped at the bud.
Mostly "C" answers would reflect your relatively poor coping mechanisms. You're probably irritable and always want things to go your way, which is never the case in life. You become frustrated because of this and you end up putting unnecessary tension on yourself. Your nature could also be attributed to some life-changing event that may have happened recently. It might be advisable to seek professional help and start changing the way you see problems when they come. It would also be a good idea to start getting into shape, as a physically healthy person will receive stress much more favorably than one in poor health.
http://www.stressmgmtsite.com brings you all the latest information you need to assist you with stress management. There's nothing to buy, just really helpful information. Be sure to check out pages like Stress Management Questionnaire. © 2007 copyright by DSquare Marketing and Della Franklin.
Article Source: http://EzineArticles.com/?expert=Della_Franklin
The results of this quiz can serve as a loose guideline when drafting a stress management program, so it's important that you answer the questions honestly. If you find that more than one answer applies to you, choose the one that applies to you best.
1. When forced to work overtime, how do you deal with it?
A: I start working on the things that need to be done.B: I think first, and then I take my time doing what I need to do.C: Get annoyed and bored with work.
2. If you suddenly find yourself in debt, you…
A: Try to settle all your financial problems as soon as you can manage.B: Assess the situation and gradually recover from your financial losses.C: Brood over the problem.
3. If you were asked to describe your life in one word, it would be?
A: Progressive.B: Stable.C: Difficult.
4. When you encounter a problem, you…
A: Take it as a challenge.B: Think about what necessary steps to take to deal with it.C: Blame others for the problem.
5. If a person you are waiting for is late, you?
A: Find something to distract myself with while waiting.B: Read a good book or take in the sights and relax.C: Get annoyed and angry.
6. When you're given more work than you can deal with, you?
A: Redouble your efforts in order to make ends meet.B: Trace a course of action and slowly but surely adapt to the pressure.C: Complain about it.
7. During a vacation you?
A: Go everywhere I can go to.B: Relax.C: Find it difficult to relax.
8. You find work?
A: Engaging.B: Amusing.C: Difficult.
9. You feel like you're?
A: Ready to tackle anything that comes my way.B: Calm and open-minded.C: Not able to make things go my way.
10. When something forces you to change your lifestyle, you?
A: Accept the changes.B: Learn how to deal with the changes.C: Complain about it.
If most of your answers are "A," it means that you're a very active and reliable person. You address problems by either dealing with them directly instead of letting things resolve themselves. It's most likely that your stress coping mechanism is turning stress into positive stress (eustress) which allows you to benefit from it while dealing with it at the same time. You usually achieve this by distracting yourself with a hobby or resorting to some form of exercise. The combination of your sound mind and healthy body will enable you to withstand a good degree of stress.
If the majority of your choices end up as "B" you're most likely a very relaxed, laid-back and logical individual. You take your time with things, minimizing the chances of error on your part. It is also this very methodological approach to things that allow you to root out most problems before they even become problems. Chances are you rarely deal with problems, and when you do, it doesn't affect you as much as it normally should, and you perform as though nothing happened. The only drawback to all these traits is you are prone to becoming too passive. You run the risk of overlooking problems or giving yourself too long a time to deal with things and thus you may find yourself facing a problem that you could have nipped at the bud.
Mostly "C" answers would reflect your relatively poor coping mechanisms. You're probably irritable and always want things to go your way, which is never the case in life. You become frustrated because of this and you end up putting unnecessary tension on yourself. Your nature could also be attributed to some life-changing event that may have happened recently. It might be advisable to seek professional help and start changing the way you see problems when they come. It would also be a good idea to start getting into shape, as a physically healthy person will receive stress much more favorably than one in poor health.
http://www.stressmgmtsite.com brings you all the latest information you need to assist you with stress management. There's nothing to buy, just really helpful information. Be sure to check out pages like Stress Management Questionnaire. © 2007 copyright by DSquare Marketing and Della Franklin.
Article Source: http://EzineArticles.com/?expert=Della_Franklin
"Survivors Guilt" and PTSD Control- For People Who Have Survived Traumatic Situations
"Survivors Guilt" and PTSD are common responses to the Natural Disasters and Man-made Critical Incidents that can befall people.
"Survivors Guilt" can be experienced by people who have survived airplane crashes, tornados, hurricanes, and even "Corporate Downsizing." A question often asked by survivors is "Why did I survive and others did NOT?" There are often no easy answers. The Post Traumatic Stress that these "survivors" experience is very real and can have a huge impact on their lives and the people around them.
When you combine the trauma from a dramatic event which can be generated from primitive survival responses and the guilt which is generated from higher emotional and intellectual centers in the brain, you have a complex reaction that can be difficult to resolve. The more primitive survival responses make up the physical symptoms that can manifest from fear and anxiety. It is not unusual for people surviving from PTSD to have difficulties sleeping or concentrating or releasing the memories that haunt them. Anxiety can also manifest with symptoms of chest pain, rapid or irregular heart beats, pain or discomfort in the abdomen, reduced libido, shortness of breath, hyperventilation, and sometimes overwhelming fear as if these people were about to die. Guilt comes from complex emotions that are not as physically demanding but very distracting on the mental and emotional plane. Guilt may be a more "learned" reaction that may not be as close to the surface (or may not be there at all) for other people who have a shared experience. Self-esteem and feelings of self-control may be woven into the reaction that triggers the response of "guilt."
Many suffering from Survivor's Guilt and PTSD will "self-medicate" with alcohol (or possibly other drugs/medications) to control anxiety, stress, fear, and anger, and this can lead to substance abuse. The mental and emotional distractions that traumatic events create can lead to accidents or mistakes that can further injure these people mentally or physically.
It is important to understand that there are many things that happen in life that you can not control or fully understand. The things that are the most stressful are the things that you care the most about but that you can not control. The thing that you can control is the way that you respond. It is important to learn the lessons from your trauma or tragedy, try to not second guess yourself, stay as "present" as you can be, and find a way to move forward, in the most positive direction that you can.
There are many strategies that can be beneficial for people suffering from PTSD starting with understanding and support as quickly as possible. These people often need to be "debriefed" about the trauma and allowed to freely vent without outside judgments. Some will require more counseling and professional attention. Sometimes anti-anxiety or anti-depression medications can be helpful. Most can benefit from a program of stress management that leads to controlling their physical responses to fear and anxiety. After learning effective stress management, a process called desensitization can be employed to beat the remaining fear and anxiety. Linking this process with biofeedback can help improve the outcomes and offer the PTSD sufferer a chance to see the connection to "getting back in control" of their body's response mechanism. Getting people to regain their sense of self-control by learning to control their anxiety responses can allow them to get back in control of their lives which are often experienced by the traumatized person as spiraling out of control.
If you know people who may be suffering from Survivor's Guilt or PTSD reach out and give them as much support and understanding as possible. Lead them to trained professionals and do not assume that time will heal these emotional wounds. Buried traumas can come back to haunt "healthy" people in their future lives. Especially with young children and young adults take this information very seriously and get them the support that they need. Observe carefully for signs of depression which can occur after Guilt or PTSD episodes.
More information regarding stress management and anxiety control see the articles at www.dstress.com/articles.htm especially the article on Panic and Anxiety Control
Information on PTSD: ncptsd.va.gov and www.nimh.nih.gov/healthinformation/ptsdmenu.cfm
More info for Vets: vva.org/benefits/ptsd.htm
L. John Mason, Ph.D. is the author of the best selling "Guide to Stress Reduction." Since 1977, he has offered Executive Coaching and Training.
Please visit the Stress Education Center's website at Stress, Stress Management, Coaching, and Training for articles, free ezine signup, and learn about the new telecourses that are available. If you would like information or a targeted proposal for training or coaching, please contact us at (360) 593-3833.
If you are looking to use your training or coaching career to assist people with PTSD, please investigate the Professional Stress Management Training and Certification Program as a career path.
Article Source: http://EzineArticles.com/?expert=L._John_Mason
"Survivors Guilt" can be experienced by people who have survived airplane crashes, tornados, hurricanes, and even "Corporate Downsizing." A question often asked by survivors is "Why did I survive and others did NOT?" There are often no easy answers. The Post Traumatic Stress that these "survivors" experience is very real and can have a huge impact on their lives and the people around them.
When you combine the trauma from a dramatic event which can be generated from primitive survival responses and the guilt which is generated from higher emotional and intellectual centers in the brain, you have a complex reaction that can be difficult to resolve. The more primitive survival responses make up the physical symptoms that can manifest from fear and anxiety. It is not unusual for people surviving from PTSD to have difficulties sleeping or concentrating or releasing the memories that haunt them. Anxiety can also manifest with symptoms of chest pain, rapid or irregular heart beats, pain or discomfort in the abdomen, reduced libido, shortness of breath, hyperventilation, and sometimes overwhelming fear as if these people were about to die. Guilt comes from complex emotions that are not as physically demanding but very distracting on the mental and emotional plane. Guilt may be a more "learned" reaction that may not be as close to the surface (or may not be there at all) for other people who have a shared experience. Self-esteem and feelings of self-control may be woven into the reaction that triggers the response of "guilt."
Many suffering from Survivor's Guilt and PTSD will "self-medicate" with alcohol (or possibly other drugs/medications) to control anxiety, stress, fear, and anger, and this can lead to substance abuse. The mental and emotional distractions that traumatic events create can lead to accidents or mistakes that can further injure these people mentally or physically.
It is important to understand that there are many things that happen in life that you can not control or fully understand. The things that are the most stressful are the things that you care the most about but that you can not control. The thing that you can control is the way that you respond. It is important to learn the lessons from your trauma or tragedy, try to not second guess yourself, stay as "present" as you can be, and find a way to move forward, in the most positive direction that you can.
There are many strategies that can be beneficial for people suffering from PTSD starting with understanding and support as quickly as possible. These people often need to be "debriefed" about the trauma and allowed to freely vent without outside judgments. Some will require more counseling and professional attention. Sometimes anti-anxiety or anti-depression medications can be helpful. Most can benefit from a program of stress management that leads to controlling their physical responses to fear and anxiety. After learning effective stress management, a process called desensitization can be employed to beat the remaining fear and anxiety. Linking this process with biofeedback can help improve the outcomes and offer the PTSD sufferer a chance to see the connection to "getting back in control" of their body's response mechanism. Getting people to regain their sense of self-control by learning to control their anxiety responses can allow them to get back in control of their lives which are often experienced by the traumatized person as spiraling out of control.
If you know people who may be suffering from Survivor's Guilt or PTSD reach out and give them as much support and understanding as possible. Lead them to trained professionals and do not assume that time will heal these emotional wounds. Buried traumas can come back to haunt "healthy" people in their future lives. Especially with young children and young adults take this information very seriously and get them the support that they need. Observe carefully for signs of depression which can occur after Guilt or PTSD episodes.
More information regarding stress management and anxiety control see the articles at www.dstress.com/articles.htm especially the article on Panic and Anxiety Control
Information on PTSD: ncptsd.va.gov and www.nimh.nih.gov/healthinformation/ptsdmenu.cfm
More info for Vets: vva.org/benefits/ptsd.htm
L. John Mason, Ph.D. is the author of the best selling "Guide to Stress Reduction." Since 1977, he has offered Executive Coaching and Training.
Please visit the Stress Education Center's website at Stress, Stress Management, Coaching, and Training for articles, free ezine signup, and learn about the new telecourses that are available. If you would like information or a targeted proposal for training or coaching, please contact us at (360) 593-3833.
If you are looking to use your training or coaching career to assist people with PTSD, please investigate the Professional Stress Management Training and Certification Program as a career path.
Article Source: http://EzineArticles.com/?expert=L._John_Mason
Time Management Is Vital To Stress Free Living
Stop Stress Even Before It Happens
Self improvement Is For Everyone, Even If you don't think so.You can gather some self improvement Tips right here. All you have to do is be able to read and hopefully put to some use these ideas that will help you.
This self improvement guide is intended to offer you the best solutions to eliminate these factors for good. Or at least to reduce it drastically. Sometimes we overlook ourselves, Or Put "us" On the back burner.
Work, meetings, deadlines, appointments, telephone calls, shopping, taking the dogs out etc. - all these are things most people have to accomplish daily.
Most of the times, on the waiting list there are other things like: Kids To pay attention too,Chores To Do, friends and even more often ourselves.How long have you wanted to read that book you got a year ago? I guess a year right?
The Last one on that list is very important, "Ourselves" Try To Do Something for your self even if so small, It Pays off big time.
Sometimes we discover too late that the points mentioned on the waiting lists are, in fact, the most important and, unfortunately, sometimes, we don't realize this at all, so find ourselves wondering for what reason we are so unhappy. Or you wonder why your children are not feeling as close as they used to seem. Its not they like you any less than before, Its just they have gotten used to the fact your busy all the time.
Most people understand that time is worth more than money - time means, first of all, life and, more than that, it means our lives.
That is why we have the obligation not to surrender in stressful situations and to go fighting for the joy of living. Take care of your priorities first, Or at least equal...
Let us not forget also that deficient management of time can produce tremendous health problems, both at the physical and mental level. But having a clear mind can help to better manage our time and our whole schedule.
And cause you to be more productive, A huge asset.
See how these factors all feed themselves? Too Much Stress causes more stress, Crazy but all too true. Not Enough rest, But If you take rest you will not get your projects done, That Too Causes stress, But So does not enough rest.
So Its real important to work on project and more time management.
But there is good news! Time can be domesticated - we can make it, in certain ways, obey us. First step in setting up this process is to identify the elements that rob or waste your time. Normally, they are divided into two groups:
The external factors (unexpected phone calls, very long phone conversations, unplanned visits,too much television , the policy of open doors, not sufficiently trained personnel, frequent meetings, interruptions caused by colleagues, friends and family etc.)
The internal factors - related strictly to our own persons (priorities and objectives that change, the lack of a daily working plan, lack of self imposed deadlines, the tendency to take care of too many things at the same time, disorder, lateness ,Trouble in resolving any conflicts, incapacity of saying no, lack of decision, (over tiredness)These are part of the big problem..
About the only real problem is emergencies we cannot control , We just have to deal with those, And With a healthy mind its not so bad. The rest need to be put in their place.
By reading the above list you probably pictured or recalled all the similar situations that you went through. Now, all you have to do is to find a way to defeat and eliminate them, so that you can be the boss of your own time again.
Here are possible ways in which you can do that:
Get used to writing everything down. It is useful, especially if you have a bad memory. Otherwise you might fail to remember to go to important meetings, to make important phone calls, to answer messages you promised you would answer doctors visits etc.
You can also write down great ideas and inspirations that occur to you in the most unexpected moments. This Could Help you later.
Very Important : Make a list of priorities. It takes you very little time to draw it and you can even do it while you're having your morning coffee. Write down, the things you need to do that day, in the order of their importance and urgency.Then systematically Go After Your List
And Concentrate on getting it done, That's your goal of the day. Let Nobody get in the way, Without Being rude of course.
Learn to say no. One big mistake that a lot of us make is that we put other people's problems in front of ours. Nevertheless, by helping them in a bad moment, We give rise to frustration With our own list of things,Witch causes (you guessed it )Stress, And we find ourselves unable to carryout our previous plans.
All these advices and time management is also a philosophy of life. Soon you will feel the difference, And people will comment:
Wow he or she is hardly ever late, And you will look so fresh and feel ready to tackle the big ones with no problems.
Remember All We are expecting out of ourselves is to try, No punishments for failing just keep trying,
And Be Proud and happy for each little piece we get in order.
That's it soon it starts to become a habit, And your successes will pile up. With That Comes more freedom and and happiness and guess what?
Less Stress (*!~)
Now don't make me worry about you...
It might change your life. http://books-on-line.info/anxiety/ Get down right basic help with common sense approach that works, visit our site and ease your mind its gonna be just fine.
Article Source: http://EzineArticles.com/?expert=Rudy_Gentry
Self improvement Is For Everyone, Even If you don't think so.You can gather some self improvement Tips right here. All you have to do is be able to read and hopefully put to some use these ideas that will help you.
This self improvement guide is intended to offer you the best solutions to eliminate these factors for good. Or at least to reduce it drastically. Sometimes we overlook ourselves, Or Put "us" On the back burner.
Work, meetings, deadlines, appointments, telephone calls, shopping, taking the dogs out etc. - all these are things most people have to accomplish daily.
Most of the times, on the waiting list there are other things like: Kids To pay attention too,Chores To Do, friends and even more often ourselves.How long have you wanted to read that book you got a year ago? I guess a year right?
The Last one on that list is very important, "Ourselves" Try To Do Something for your self even if so small, It Pays off big time.
Sometimes we discover too late that the points mentioned on the waiting lists are, in fact, the most important and, unfortunately, sometimes, we don't realize this at all, so find ourselves wondering for what reason we are so unhappy. Or you wonder why your children are not feeling as close as they used to seem. Its not they like you any less than before, Its just they have gotten used to the fact your busy all the time.
Most people understand that time is worth more than money - time means, first of all, life and, more than that, it means our lives.
That is why we have the obligation not to surrender in stressful situations and to go fighting for the joy of living. Take care of your priorities first, Or at least equal...
Let us not forget also that deficient management of time can produce tremendous health problems, both at the physical and mental level. But having a clear mind can help to better manage our time and our whole schedule.
And cause you to be more productive, A huge asset.
See how these factors all feed themselves? Too Much Stress causes more stress, Crazy but all too true. Not Enough rest, But If you take rest you will not get your projects done, That Too Causes stress, But So does not enough rest.
So Its real important to work on project and more time management.
But there is good news! Time can be domesticated - we can make it, in certain ways, obey us. First step in setting up this process is to identify the elements that rob or waste your time. Normally, they are divided into two groups:
The external factors (unexpected phone calls, very long phone conversations, unplanned visits,too much television , the policy of open doors, not sufficiently trained personnel, frequent meetings, interruptions caused by colleagues, friends and family etc.)
The internal factors - related strictly to our own persons (priorities and objectives that change, the lack of a daily working plan, lack of self imposed deadlines, the tendency to take care of too many things at the same time, disorder, lateness ,Trouble in resolving any conflicts, incapacity of saying no, lack of decision, (over tiredness)These are part of the big problem..
About the only real problem is emergencies we cannot control , We just have to deal with those, And With a healthy mind its not so bad. The rest need to be put in their place.
By reading the above list you probably pictured or recalled all the similar situations that you went through. Now, all you have to do is to find a way to defeat and eliminate them, so that you can be the boss of your own time again.
Here are possible ways in which you can do that:
Get used to writing everything down. It is useful, especially if you have a bad memory. Otherwise you might fail to remember to go to important meetings, to make important phone calls, to answer messages you promised you would answer doctors visits etc.
You can also write down great ideas and inspirations that occur to you in the most unexpected moments. This Could Help you later.
Very Important : Make a list of priorities. It takes you very little time to draw it and you can even do it while you're having your morning coffee. Write down, the things you need to do that day, in the order of their importance and urgency.Then systematically Go After Your List
And Concentrate on getting it done, That's your goal of the day. Let Nobody get in the way, Without Being rude of course.
Learn to say no. One big mistake that a lot of us make is that we put other people's problems in front of ours. Nevertheless, by helping them in a bad moment, We give rise to frustration With our own list of things,Witch causes (you guessed it )Stress, And we find ourselves unable to carryout our previous plans.
All these advices and time management is also a philosophy of life. Soon you will feel the difference, And people will comment:
Wow he or she is hardly ever late, And you will look so fresh and feel ready to tackle the big ones with no problems.
Remember All We are expecting out of ourselves is to try, No punishments for failing just keep trying,
And Be Proud and happy for each little piece we get in order.
That's it soon it starts to become a habit, And your successes will pile up. With That Comes more freedom and and happiness and guess what?
Less Stress (*!~)
Now don't make me worry about you...
It might change your life. http://books-on-line.info/anxiety/ Get down right basic help with common sense approach that works, visit our site and ease your mind its gonna be just fine.
Article Source: http://EzineArticles.com/?expert=Rudy_Gentry
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