Symptoms Of Stress And How To Mitigate And Manage Stress Motivators

Overview

Stress manifests in individuals in different ways. Stress affects Physical and Mental Health and in extreme cases can lead to death. Stressful conditions cause the body response system to go into a response mode of high alert due to the secretion of hormones like cortisol and adrenaline. When this situation manifests continually, it could lead to system damage in the body. This could predispose the body to disease or injury due to loss or lack of concentration.

Symptoms and Diseases Associated With Stress

Symptoms and Diseases associated with Stress can manifest in the following forms:

Insomnia: This is a form of sleep deprivation. The individual cannot sleep for long periods and in extreme cases, may not be able to sleep at all.

Headache: Intermittent headaches could be a sign of Stress.

Migraine: This is a sustained pain or discomfort in the head for extended periods of time. This could affect the forehead or one side of the head.

High Blood Pressure: This condition manifests when a person's blood pressure reading is above 135/85. It can lead to heart attack if not well treated.

Depression: This is a state of very low esteem and despair in an individual and has led to suicide in some cases.

Erectile Dysfunction: This is Impotence in a man and Stress is one of the known causal factors

Drug/Alcohol addiction: Some people use drugs and alcohol to alleviate their Stress. Sometimes this gets out of hand and may lead to drug or alcohol dependency.

Mental Burnout: An individual could become irritable and a nervous wreck due to Stress.

Procrastination/ Inability to Take Decisions: This is also a sign of Stress. An irritable, stressed out person cannot go through the mental process necessary for making good decisions.

How To Mitigate and Manage Stress Motivators By Home Based Entrepreneurs

Overwork is a major cause of Stress for Home Based Business Owners.

Working late and extra hard could be an acceptable price to pay for the initial development of the business. But prolonged Stress can have adverse effects on Physical and Mental Health. There are many inexpensive ways to mitigate and manage Stress inducing factors.

These include the following:

Don't be over ambitious. Start small and grow, gradually.

Network with fellow industry players or join forum where you can discuss your problems and get relief.

Ensure that you take more regular short breaks throughout the day

Engage in regular daily exercise

Learn relaxation techniques, practice Yoga.

Decide to start eating Healthy.

Acquire financial management skills to enable you overcome the new irregular Income Cycle.

Always plan the next day in advance.

Conclusion

With this, I've come to the end of our discussion on STRESS. I'm very sure that if you endeavor to imbibe some of the advice given above, you'll be able to overcome stressful situations or reduce their effect to the barest minimum.

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What I Was Like, What Happened, and What Life's Like Now (By Steve Wickham)

I'll never forget the moment of hypocritical fear driving to work hungover to breathalyse fuel tanker drivers. Or, the time I was once again racked with guilt for smacking a daughter so hard it left the welts of my fingers on the back of her leg. Or, for that matter, the time I left my then wife all alone at a work dinner function, so I could investigate a theft at a service station in another state.

Those heady days in 2003 were a far cry from the heady days in 2004. March 23rd and 24th of both years provide the stark contrast. 2003 I am drunk and stoned at home with my family celebrating Australia's victory over India in the cricket World Cup Final, and hungover the next day, I fly to Melbourne for a Shell Oil Company national conference. 2004 I'm in a completely different job, the Gold frequent flyer card gone, attending Bible study, and I go home alone, my family in another man's hands.

Such contrasts. So materially blessed one year, career going well, family seemingly happy, by all appearances living the 'good' life. So materially vanquished the next, left with nothing of the former life, lonely oh so lonely, but with a passion for parenting and a heart on fire for God.

One year I was a hypocrite high on the preciously regular margins, the next I was a man with integrity and nothing to show for it.

I deserved for that old life to end. It was the best thing that could've happened. I couldn't see it at the time, of course. I was too broken, too upended, too blindsided to know God was doing me a favour.

And such favour was not for my favour, but for the Kingdom's favour. A poorly run life is not rewarded by favour unless there is repentance. I'd been far from a satisfactory husband (as I look back from this man's viewpoint). I'd been a father too frequently in those two preceding years who was present (when he was not travelling) only in body, not in mind or heart or soul.

What happened? I was given an abrupt awakening. Life changed overnight on September 22nd. On the 22nd I was married with a beautiful family home and three daughters, and on the 23rd I was a single man living the mission of his life in trying to win back his wife with limited access to his children. The first step was an AA meeting. This followed an AA meeting the following night, a Wednesday night, and then another meeting on the Thursday. I didn't know what had hit me.

All up in the eleven months until August 2004 I attended 160 AA meetings and shared at most of them. That's about 20 hours of saying, 'Hello everyone, my name's Steve and I'm an alcoholic... ' I've been sober ever since - nearly fifteen years of sobriety.

Sure, I hadn't been jailed because of my drunken sprees, but I had found a way to drink to excess three to four nights per week just to manage stress and feel good for ten years. I just loved the life of pleasure after work. I loved jet setting the state and country at the company's expense. And I was also a comparative workaholic. I had learned to give the company everything and my family relatively nothing.

A year on, and I was on a fast-track to ministry - to the giving of my life to the Lord for His use - even if I still pined so much for my former world to re-envelope me. It wasn't to be. The door had swung shut to a life I so desperately wanted. The door had opened to something I was reluctant to walk through.

I was once a back-slidden Christian who hadn't really found God, I found God through utter rejection and sheer brokenness, and I was given a pastor's heart for faith, repentance and reconciliation.

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Take the Stress Out of Stress

How would it be if you awoke every day feeling refreshed and confident about the day ahead, with enough energy and resilience in reserve to tackle whatever might be thrown your way? Yes, unexpected challenges crop up from time to time but how would it be, if in the main, you knew yourself well enough to be able to manage stress, cope well and have some time for yourself, including breaks for those important people and things in your life?

In a busy life we often focus on work, letting home, friends and outside interests take care of themselves. But often personal areas will stay quiet, gently fading into the background, not wanting to force us to choose or add to our stress. At some point the realisation hits us. Friends and family don't include us anymore. They are living their lives without us. It may take a while for us to notice, but it's not an uncommon situation.

Some stress is good for us. It keeps us on our toes, helps us think outside the box, come up with new ideas, deliver more than we thought we could. But continual stress is counter-productive and can cause many issues and ailments over time. There are a documented 360 physical symptoms of stress and you may be working your way through them all!

At first the occasional symptom may go unnoticed or be explained away. The intermittent headaches, sleepless nights, irritability, disappearing sense of humour, poor concentration can be explained away through being busy and overloaded. You may have a stressful period at work, problems at home, health-related concerns, things on your mind.

But if they continue unabated or start to escalate it may be time to address what's going on, what the root cause or trigger is to these changes in your equilibrium. Ignored, things often continue until you can't discount or brush them aside any more. The continual drips can escalate into an overflow which starts to impact and affect every area of your life.

Starting to take responsibility and own how you're feeling, the way you're living your life is an important first step to manage stress. When we acknowledge our responses, recognise that we need to take control and then start to do so we become more able to move to a better place both mentally and physically.

Here are some steps to take the stress out of stress;

Does dealing with stress mean compartmentalising it, leaving it at the door, or is it more effective to find positive ways to manage your life so that every area has balance as often as possible?

- Recognise what's going on with you. What is your inner voice saying; that you must do it all yourself or feel guilty, a failure, less successful? Do you fear being 'caught out', found to be an imposter if others step in to help? Recognise the triggers, the situations or phrases people use that influence your stress levels.

- Revise your perspective. Notice the difference in your outlook from when you're feeling happy and upbeat, or conversely battered and fed up. It's often not what happens to us but how we're feeling and responding that's the determining factor. Take control and focus on what your viable choices are. Appreciate what you have already in your life.

- Be kind to yourself by being healthy, with regular good food, water, exercise. Take time to read a book or even do nothing. Simply parking the car for a 15 minutes break after work can really benefit your mood and stress levels for when you return home.

- Manage the overwhelm by delegating, sharing and regularly communicating what's going on. Ask for help, don't expect others to be psychic. And when you bring others in to help they may thrive with the additional responsibility, seeing it as a chance to grow, improve their skills and perhaps even impress you with new ideas and better ways of doing things.

- 'No' can be most positive word in your vocabulary. Teach others to respect you, to understand what you do every day and value how much you do for them. Encourage their gratitude and appreciation.

- 'Yes' can be negative if it's become your constant default to everything that's asked of you. Do you agree out of fear, apprehension, guilt? Used positively 'yes' can move you out of your comfort zone and scare you a little every day.

- Break big tasks into bite-sized chunks so that you're the decision-maker, moving and feeling proactive.

Why not manage stress by selecting 3 of these items to action in the next 48 hours;

1. Outsource tasks that are not in your area of expertise. Hiring someone to manage your accounts, PR, advertising could be money well spent and free you to focus on your main business. Maybe hire someone to do your domestic chores, your cleaning, ironing, gardening and use that free time to do something for yourself.

2. Share with family. Your partner often wants to be there for you. Discuss what you're going through and let them be supportive. Even children can have tasks that are their responsibility, maybe setting the table or loading the dishwasher. Communicate and ask for help.

3. Ensure you have family time by sitting and eating together, even if it's just once a week. Keep two-way channels of communication open so it's not all about you. Be interested in what's going on in their lives and remember what you've been told so you can follow-up again.

4. Turn off technology at a set time in the evenings, unless there's an occasional emergency that needs your attention. Allow yourself to switch off, preferably for a couple of hours before bed. If you commit to specific time slots each day to go online you'll avoid wasting time by constantly checking. You'll have more free time and be able to invest genuine attention in your real relationships.

5. Treat sleep as important. Stress and sleep-related issues cost UK businesses £40 billion last year, or the equivalent of 200,000 days lost productivity, due to accidents, absenteeism and poor performance. Prepare to sleep well by winding down for an hour or two before bed. Avoid that heavy conversation last thing at night, plan for the next day by making a list of impending tasks, maybe have your clothes ready, the children's lunches packed.

6. Try to maintain a regular routine, a relaxing bath or shower to wash away the day's cares. If you have a busy physical job try to introduce balance with mentally challenging interests like quizzes, puzzles, interesting conversations, or mentally demanding work might be balanced by scheduling physical activity like the gym or a walk.

7. It can be fun to regularly get outside and maybe share that time with family by taking a walk, game of football, playing together.

8. Reward each stage of your journey with treats, me time and self-praise. Trying deserves recognition, even if things don't work out how you'd hoped.

9. Commit to ongoing training, learning, developing, improvement. Keep your brain active so that you're engaged and stimulated.

Stress is a fact of everyday life, but by incorporating a few basic steps you can implement effective ways to take the stress out of stress!

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Strategies To Manage Stress

Life for almost everyone is a series of stressful events, hopefully, interspersed with periods of abatement and recovery. However, many people are operating their day to day lives under a continuous current of tension that seems to never leave them.

Cumulative stress can stem from conditions such as relationship issues, financial woes or job-related problems. This can be compounded by self-image and self-worth issues. Whether your stress is chronic or acute, the good news is that there are proven healthy ways to cope with the symptoms.

How many times have you heard the following...

Define and Express Your Stress

Precisely defining and expressing your anxieties and feelings can immediately help you begin to release the problem. Confiding in a good friend or close family member is always an option.

If talking about what is bothering you isn't your style, what about writing it down? Many people find writing a poem or a song to be extremely cathartic.

Perhaps you are having a personal issue with someone. Another method is to write them a letter expressing your feelings.

Get everything down and don't worry about grammar or hurting their feelings. The exercise is to simply vent as though they will read the letter but you actually never give it to them.

Keep a journal on a daily or weekly basis

It is very beneficial for many people. This method also gives you the opportunity to reflect upon other entries and see how you dealt with similar issues in the past. It is a good way to keep track of what problem-solving methods seemed most effective.

Tame Your Tension

Finding a positive way to release the tension from your system will help you let go before it has a chance to chronically impact your cells, tissues, and muscles. Spending time with people who make you laugh and feel great is always a good option.

Spending less time with negative and irritating people is just as wise. When was the last time you read a joke book? Watching funny movies can be a temporary pick-me-up and sometimes, that is all you need to clear your head and be able to look at your stressful situation with a fresh pair of eyes.

Find A New Hobby

Engaging in a new hobby can be a great way to relieve stress. By taking some time for yourself and learning a new skill, your focus can change and you may additionally meet a new diverse group of people. Spending time volunteering for something you feel passionate about, spending time with animals and getting back to nature are all great ways to alleviate stress.

The Pros and the Cons

Let's be honest: even though you realize that stress is potentially dangerous - even life-threatening in high doses - you probably see some benefits. Maybe it feels like high levels of stress keep you motivated to achieve at a high level at work or school.

Do you worry that your work would suffer? Do you feel it's useful for you to assume the worst (awfulizing) in situations so that you'll always be prepared for the worst case?

Your efforts to make changes will succeed only when you realize that your reasons for changing outweigh your reasons for not changing. It's that simple.

While these techniques might work for some people, most of my clients are dealing with chronic stress which means they need more intense help.

Over the past 11 years, I've realized that people need specific strategies to help with their problems. Everyone is unique and require personal and unique answers to their problems.

After all: when you lower your stress, you raise your quality of life!

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The Dangers of Stress and How To Manage It

This is a state of mental or emotional strain or suspense. The body functions in a cyclical manner. There are periods when it functions at a peak and there are periods when it needs to rest and replenish its energies to face more challenges of future activities. Through relaxation, the body is reenergized. It is then able to restore the brain processes of focusing attention and performing subtle cognitive and social tasks.

A lot of stress in our lives causes great havoc to our body system. Some of the negative effects of stress are:

i. Muscular tension-

This is the physical condition of stretching or overworking the muscles. The muscles, like machines, needs time to rest to replenish their energies to work for the body. If this break or rest is denied it, it puts a strain on it and can cause its breakdown. If this does not even happen, the efficiency of the muscles will be drastically reduced and the individual will start experiencing short term sicknesses. A long-term effect may have serious consequences such as stroke or render the individual paralyzed.

ii. The reduction of the flow of energy-

Stress causes the body to lose a greater quantity of energy to undertake its activities. This weakens the immune system which is supposed to protect the body from foreign substances and pathogenic organisms. This makes it very easy for the individual to be attacked by diseases.

iii. The feelings of fatigue-

Fatigue is a temporary loss of strength and energy resulting from hard physical or mental work. It is boredom that results from overexposure to work. When this occurs, the individual begins to experience tiredness which can be disastrous to his health. Working in this state can cause a person to commit serious mistakes in the course of work.

iv. The reduction of flexibility and range of motion in the body joints-

Stress can also cause the joints of the body to be stiff and may cause it not to enjoy its natural flexible manner of working. This reduces its speed of work resulting in the individual slowing his or her pace of work. It can cause the person to lose his employment because he works below the standards and expectation of his employers and thereby affecting his mental health.

v. Strain and injury-

Strain and injury are the visible end products of stress. The victim of stress usually exerts himself or herself too much to be able to perform even a simple task. If the task to be performed is physical in nature, the stresses person vigorously attends to the work resulting in injury. Stress has been the cause of numerous accidents, injuries and in some cases death in workshops, firms, industries and on our roads. Therefore, do not yourself good and maintain your healthy lifestyle by taking a rest or relaxation whenever you feel stressed up.

Stress is part of humans because we all toil to make ends meet and to take care of our families. There is, therefore, the need to manage stress. Stress can be managed through deep relaxation and massage.

i. Deep relaxation - a way of resting and enjoying yourself. It helps in keeping away from external detractions and to restore the lost energies that the body needs to function effectively.

ii. Massaging/touch therapy - the act of pressing and rubbing the body manually with the hands or mechanically with a machine, to help them relax or to reduce pain in the muscles or joints.

A creative person has to use his/her own imagination to come out with something new. He needs to have critical thinking, innovative and problem-solving skills. When the body is stressed up, fatigue sets in and critical thinking etc. are affected. This makes it very difficult for the creative person to come out with fresh original ideas. The artist should not get stressed up in any way since it can affect his abilities to create or bring new things into existence.

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Effective Ways to Maintain Minimum Stress

Keep a Cool Head and Count to Three. Are you generally a person who focuses on the past and is easily frustrated? Do you often make rash decisions because of the fluctuation of your emotions? You are probably stressed because you are quick to overreact and explode. Fiery spirits who tend to have limited patience for anything irritating, illogical, or without a purpose can manage stress by working on their patience, temper, and tolerance levels.

• Take a pause and assess the situation. Ask yourself, "is the situation worth getting angry or stressed about?"
• Consider "flight" rather than "fight." Learn that it is acceptable to simply walk away. Fighting is not the answer to every situation, especially if you have already decided it is not worth the anger or stress.
• Vent and move on. If something is bothering you, vent to someone you trust, but do not linger on the past. Be mindful of keeping your emotions bottled up; this can lead to muscle tension.

Accept Life's Imperfections. It is very honorable to want to perform to the best of your abilities. Wanting everyone to do what they are good at consequently promotes efficiency and productivity. However, this type of mindset can also cause you to take on more responsibilities than you can handle. People who strive for perfection can manage stress by focusing on the bigger picture and obsessing over small details a little less.

• Acknowledge that you are stressed. Realize that you cannot fix or do everything. Saying no occasionally assures that you will not become overwhelmed with obligations.
• Limit your multitasking; prioritize tasks by "High, Medium, or Low" priority and try to do one task at a time.
• Accept that there is more than one "right" way of doing things; try to be more open to different approaches and perspectives.

Take Care of Yourself. Worrying too much and feeling like you are wasting your efforts can be detrimental mentally and physically. Sometimes staying positive is easier said than done, especially if you do not feel like you are improving or accomplishing anything. If you find yourself consumed by getting the job done, you can manage stress by focusing on the things that you can control and staying active.

• Do not forget to make time to relax and to sleep; also, eating a healthy diet can reduce stress in most cases.
• Practice a reward system; get as many tasks as you can get done within a set time frame and then reward yourself with something that like, such as an episode of your favorite show.
• Acknowledge every accomplishment, no matter how small. Find a positive affirmation to stay motivated when accomplishments seem scarce. Mottos or mantras are phrases that you tell yourself to cope with whatever situation you are dealing with. These phrases can be as simple as, "don't worry, be happy" or as intentional as, "each step is taking me to where I want to be."

It is never too late to know what causes you stress or what works best for you. Maintain a minimum amount of stress by following these easy stress management tips!

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Manage Stress With These 3 Steps

We all experience stress in our everyday lives, and indeed some stress is no bad thing, helping to motivate us, heightening our thinking, aiming to keep us safe. But becoming more aware of its impact on us and finding ways to manage stress effectively is crucial to good health and wellbeing. Here are some valuable steps to help you better recognise and manage stress.

Step 1

- Amber lights are like traffic lights, the warning signs that start to flash, alerting you to the need to slow down or even stop for a time. Learn to recognise your own warning signs that stress is building up and starting to negatively affect you. It may be that disturbed sleep, poor concentration, gut-related issues or changes in your appetite, sense of humour or libido give you the nudge to say you're doing too much and are becoming stressed. You may need to take a break, pause for some fresh air, eat healthily, schedule in some fun time. Familiarise yourself with your cues that you're starting to feel overwhelmed and use that information to better manage stress.

By adopting an adaptive approach you'll be able to handle stressful situations in a more flexible, open-minded way. Weigh things up first rather than instantly react. Ask yourself what's happening, what's really going on. Is this situation triggering your 'stuff', might you need to deal with your personal issues first? Rarely is everything equally urgent. Learn to prioritise, delegate and communicate what you need.

Step 2

- Busyness is a familiar state for many of us, trying to combine the diverse demands of home, work, family, friends. It can take just one area of life to push a little more urgently and everything comes crashing down. If there's no way you can negotiate with additional requests it may be more appropriate to put those opportunities or invitations on hold for the time being. Learn to say 'no' in a firm way, delegate or share the load.

- Black and white is an extreme way to view what's happening in your life. Most things have shades of grey, different perspectives and your perspective will be very much affected by how you're feeling, whether you're in a good or a bad mood, are feeling happy or sad. Keep that in mind and try to step back, so becoming more balanced whenever you find that you're reacting harshly to a person or situation.

- How the body's affected. When we're feeling threatened, in danger or needing to concentrate well our body will react to support us, helping us to stay vigilant and in control. Once the situation has passed we may have 'jelly legs', need to visit the bathroom, have a dry mouth or find our head is spinning. We'll often need a moment or two to calm, but that's okay because we understand why we're feeling like that. Learn to listen to your body and note that there are over 360 physical symptoms of stress, a new one for each day of the year!

- Breaks are a great way to manage stress, but some people are always on red-alert and are loathe to take time away from their work-station. As a consequence, they can become constantly hyper-vigilant. Notice if you favour expressions like, I'm gutted, it's doing my head in, I'm choked, I'm sick to my stomach. If we use emotive phrases on a regular basis these can influence our health and wellbeing. Could there be a correlation between these phrases and any physical symptoms you're experiencing, is it becoming a self-fulfilling result?

Try to take a 20 minute break every 90 minutes or so and allow your body to normalise and wind down. You may well find you return to work feeling refreshed and with clearer thinking - a positive investment of your time.

Step 3

- Communicate how you're feeling, what's going on in your life. Rather than expecting others to be psychic keep regular conversations going, commit to times when you regularly share, discuss and maintain mutual support in your relationships.You'll find a more 'team' mentality brings its own rewards.

- Commitments can change over time. Intermittently review what you typically feel obligated to do and ask yourself if the situation is still the same; could your involvement be modified or reduced? 'Yes' can end up becoming the most negative word you use, whilst 'no' can become positive by helping you reclaim some time for yourself. Bring some control back into your life and support ways to better manage stress.

- Avoid catastrophizing things that happen. Some people treat every new situation or request as a crisis, a stressful demand that needs to be attended to immediately. Change your thinking by listening carefully to what has been asked of you, maybe breaking it down into bullet points and prioritising.

Introduce your own steps that help you cope better with stress. and enjoy the opportunities that come your way.

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Impacts of Stress

Every living being in the world often experiences stress. It is basically a physical response of the brain and the body to any potential threat or demand.

When your body feels the potential of stress it releases a complex mix of hormones and chemicals causing a number of reactions in the body. These reactions could be your knees and hands getting shaky; your palms get sweaty, and your heartbeat and breathing getting faster. These reactions are caused due to the release of a hormone called adrenaline which temporarily affects your nervous system. Some people can recover from stressful events more quickly than others. A stress reaction may be a one-time event, for short period of time or can frequently be happening over a long period of time. You might experience stress from day to day activities, like the pressure of work, school, family, divorce, illness, events like an accident, natural disaster etc.

However, stress can be life-saving in some situations:

• Stressful situations lead to the release of chemicals which can give you a boost of energy, which also enables you to focus your attention so you can react quickly to the situation.

• The quickness of pulse, faster breathing, use of more oxygen and increased activity in your brain are all aimed at your body to prepare to face a threat.

• The stress response can help you perform well under pressure. It can help you mount to a challenge; focus and can boost your energy. It is a part of learning and growing up.

• It can also motivate you while preparing or performing certain tasks like take a test or an interview for a new job.

Everyone is exposed to stressful situations in their lifetime. How an individual copes with it can lead to a wide variety of health problems.

• If the stress response goes on for a long period of time it is called chronic stress which can hamper your health. During chronic stress, the mixed hormones and chemicals get released rapidly. These can suppress the immune system, sleep, digestion and reproductive system.

• A longer period of stress can release chemicals which can leave a person to feeling tired or overwhelmed.

• People who suffer from stress for long durations of time can become sick, unable to concentrate or think and even suffer from mental breakdowns.

• Chronic stress can cause one to drink too much alcohol or intake of nicotine which can increase your blood pressure and may damage the artery walls.

The continued strain of stress in your body can cause mental disorders like depression or anxiety.

Conclusion:

We should all take steps to manage stress so that it does not impact our health. There are different methods such as Yoga, meditation, etc. which help to alleviate stress.

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Sort Out the Clutter in Your Life and Thrive

Are you one of those people who get up in the morning and start the day already feeling hassled? Maybe you can't decide what to wear, where to start, what to do first. Feeling that way can introduce a frustrating tone to the day, even before you've left the bathroom.

Sometimes we need to take time to manage stress and de-clutter, to clear our minds and our lives of the stuff that's surplus to requirements, the things that are getting in the way of us leading fulfilling, more productive lives.

- I bet we all know people who have several wardrobes, stuffed full of clothes. Women will often have outfits in several sizes that are waiting for the weight to be lost so that they can fit into them again. Few of us wear our clothes till they're threadbare and many of those hardly worn outfits may well be loved, meaning that we're unwilling to simply pass them onto a charity shop. But, when we lose that weight we'd probably want to celebrate and buy fresh new clothes, not wear something that's been in the cupboard for a year or two!

If we're disinclined to give prized outfits to a charity shop or sell them online why not search out those organisations that give clothes to people who have been out of work for a while, who want to go for interviews but can't afford to replace their stay-at-home wardrobe with smart business clothes. In doing that, we know they're going to a good home and will be put to good use.

Why not save time and manage stress by introducing a workday regime with your clothes. A recent survey disclosed that women spend eight hours a month deciding what to wear. You could improve efficiency by selecting your outfit the night before or by introducing a uniform colour like black, so that you can get up and dress without too much thought.

- Food can be another area of clutter-stress. How many of us simply shop and buy the same things week in, week out without really checking what we need? I bet I'm not the only person who's arrived home to discover that I've already got two bags of carrots or enough cereal for the next few weeks. Shopping on auto-pilot may seem like a quick way to get an onerous chore out of the way but it's not always constructive and can lead to lots of kitchen clutter.

Be firm about using a shopping list. Even if you shop online it can be helpful to manage stress by having a wipeboard or system where family members note down when something needs replacing. This list can be the basis for a final check before items are replenished.

- Books are often much-loved and many people are loathe to let them go, unless we're talking about the pot-boiler paperbacks bought on holiday. If your home is cluttered with too many books why not pass them on to somewhere where they'll raise money for charity. Some Community Centres and hospitals have libraries where readers choose the books they want, make a donation in the charity box and often return them once they've been read. Everyone benefits!

- It's great to have friends and be popular, with lots of people and arrangements clamouring for your time and attention, but if the pressure of maintaining them is becoming overwhelming it can be useful to step back, manage stress and check which of these commitments you really want in your life. Just like the old Christmas card list, sometimes it's necessary to delete a few names and let go of the people or plans we automatically commit to, without much enthusiasm.

Be firm about the number of appointments you clutter your diary with that are tedious or outgrown. Or you could plan events for several of your friends to enjoy together, so maximising your time spent socialising whilst also extending your friends' social circles. That way you'll have more time to spend on the things that are important, or even be able to take a little time for yourself to relax.

- If you find you're regularly stressed out, perhaps so much that's it's affecting your mood, sleep and even your health, you may need to focus on mentally de-cluttering. Again lists can introduce discipline. Write down all that's on your mind. It may take some time and perhaps several sheets of paper, but by doing this you can be reassured that you won't forget anything and don't need to keep things in your head.

Each evening prioritise your list of activities for the following day. Yes, new things will crop up throughout the day, but you'll be in a better place mentally to manage stress and be able to renegotiate your list by finding ways to accommodate any important new demands.

De-cluttering your life gives you better control. After all, if you wanted to make a meal or start an important piece of work you'd most likely want a clean, clear place from which to start. A little de-cluttering helps you manage stress, achieve better results and enjoy each experience.

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Who Else Wants to Meditate Without Falling Asleep?

Falling asleep is one of the most common obstacles to meditation. Maybe you're sitting at home when your eyes start rolling, and your head starts nodding. Maybe you're at a meditation center when you find out you've been snoring for the past two minutes.

If you want to enjoy the mental and physical health benefits of meditation, you'll need to stay alert. Study these tips so you can apply them the next time you begin to feel drowsy when you're on your cushion.

GETTING ADEQUATE SLEEP BEFORE YOU MEDITATE

Nodding off as soon as you sit down is a sure sign of sleep deprivation, and the issue is widespread. Almost 80% of Americans are getting less than the recommended seven to eight hours of sleep each night, according to a study commissioned by Dr. Oz.

The ultimate solution to staying awake during meditation is getting enough sleep on a regular basis:

Be consistent. One of the most effective sleep hygiene routines is going to bed and waking at the same time each day. Stick to your schedule as much as possible even on weekends.

Adapt your bedroom. Block out distracting background noises and lights. Buy a new mattress or pillow if your old ones make you toss and turn.

Manage stress. Anxiety can keep you up at night. If meditation is the only time you relax enough to sleep, it may be more constructive to take a nap instead of trying to force yourself to stay awake.

STAYING ALERT WHILE YOU MEDITATE

Being well-rested will take care of most of your troubles with snoozing during meditation.

If you need extra help, try these tips:

Open your eyes. Most forms of meditation recommend keeping your eyes slightly open and looking down with a soft focus. If that makes you doze off, try keeping your eyes wide open at least temporarily.

Check your posture. Sitting up straight on the floor or on a chair instead of slouching will enable you to breathe deeper and feel more energized. It also helps to lift your head slightly.

Find your peak time. Is there a time of day when you usually feel more productive? Switch your sessions to first thing in the morning or late afternoon if that's when you're in top form.

Walk around. Meditate on your feet. You can make walking meditation your main activity if you're starting out or use it to supplement your seated practice on those days when you feel especially tired.

Join others. Sitting with a group provides extra stimulation. You may also want to avoid the embarrassment of having someone else wake you up.

Go online. Even if you're meditating solo, you can find some company on the internet. Browse online for guided meditations you can listen to if your own thoughts are putting you to sleep. You can also watch videos with pleasant images that will keep you engaged.

Turn up the lights. Bright lights trigger hormonal changes that make it easier to stay focused. Sit down in a well-lit room or go outside on a sunny day.

Cool off. Similarly, colder temperatures are bracing. Turn down the thermostat at home or take off your sweater.

Eat light. What you consume counts too. Heavy meals and dehydration are likely to make you want to go to bed. Before meditating, enjoy a small snack like fruit or a green salad. Drink plenty of water or tea.

Reduce stress and increase your mindfulness by creating a regular meditation practice. Developing positive sleep habits and making a few adjustments in your environment can help you meditate without falling asleep.

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Understanding the Art of Stress Management

Most people in the world experience stress at different stages of their lives. Stress arises due to such circumstances or situations which are perceived as obstacles by an individual. The belief of inability to cope with such obstacles leads to stress. Stress may be big or small depending upon the situation and how people perceive it. It can be classified according to the level of difficulty to tackle and the level of anxiety it produces in the particular individual facing it. Some people may feel helpless and hopeless in these types of stressful situations while there are others too, who learn the art of understanding situations and ways to manage stress.

The first thing one should think while in a stressful situation is the primary or actual reason behind the stress. Often there are surrounding similar obstacles which contribute to stress but it is important to find and focus on the main cause. Simplification and solution to this primary cause of stress can eventually release the stress and the other smaller contributing factors become easy to take care of. Once the chief stress causing reason is clear, the next task is to think of the immense amounts of pressures and stress which people are facing around the world. There are conditions where even simple livelihood becomes difficult. If one compares his reason for stress to such conditions, some amount of stress is sure to decrease in the initial step itself. The next step is to tell oneself that "you are NOT alone!", because as someone thinks of the stress other people are facing, one should also think that nobody is facing a particular type of problem situation alone in this world. There are thousands of people who face similar stress causing issues. Finally the self-motivational part of thinking that if people with even lesser resources are confronting their stress, then it is surely possible for others too. Resources may include trustworthy people around us, things which can motivate us and things which can actually solve our problem.

Another reason to feel stress-free is the fact that nature does not differentiate between individuals. For example, usually when the sun shines, it provides heat and light energy to a particular region impartially, equal for all the individuals. People should learn to make use of the available resources positively so as to resolve their obstacles in the simplest of possible ways without causing much stress or anxiety. When such stress causing obstacles are resolved, an individual not only feels relaxed and free but also becomes experienced and mentally strong, to face such tough situations in the future. It becomes particularly important here, that not only should an individual seek help from close friends and relatives when in stressful situations, but should also share his experiences with them when one resolves these issues successfully. This can motivate them to clear their obstacles with patience and strength.

The world is full of various types of anxieties and stressors. It is the choice an individual has to make whether to think positive or negative about a situation. Stress can be in any smallest of things we try to do and there can be no stress in doing the biggest of things in life. It entirely depends on individual attitude, self-motivation and the use of available resources. There is a need to understand the art of managing stress with a positive approach of mind.

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Open the Front Door: Take the Time to Smell the Roses

It's lovely when you can open the front door and allow the air to flow through your home. It has a therapeutic and calming effect on your mind and body.

At a certain time of the year you become tired and exhausted. The year is long and you work hard every day. You have your family to take care of. The pressure piles because there are tasks at work that are urgent, there are activities you have to take your children to, and you have to take care of your relationship with your partner. Life packs a lot on you.

But when do you get to relax?

When is it your turn to get back to your life?

Well, it all depends on you!

You have to take your life back. Find a way to control the things in your life or let some of it go. Firstly, you need to learn to say no and to prioritise what is important. Take on only what you can handle.

At work, prioritise your workload. Manage client expectations so that you can have better control over your eight hour day. Work causes a lot of stress and that stress is caused by your boss clamping down on you and customers being very demanding. If you can learn how to control the expectations of your boss and your customers, you can get your hours back. Make a list of what you need to do for the day. Allow about half an hour to deal with any unexpected tasks or problems that may come your way. This could allow you to manage the stress level. If you plan your day early in the morning, you can manage what needs to get done within a day.

At home, you also have a lot of errands to run. Your child doesn't need to partake in all the activities at school. Let them choose two or three activities that will fit into your schedule. Not only do you need to relax but your children need to be children for a little while longer. They should enjoy their childhood. This is good for you and for them. Select recipes that are quick and easy to make for supper. Don't stand around making a long and complicated meal at the end of the day when you are exhausted.

Then go and sit down. Open the front door, let the air flow, and smell the roses. Take the time for yourself and enjoy your life.

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Take the Pressure Off and Plan Ahead

Life doesn't tend to run smoothly, with a measured, evenly spaced flow of demands and expectations. For business people it's often a feast or famine situation, with several orders, customers and meetings to attend, frequently followed by a disconcerting lull.

Parents may have child-related fairs, festivals and parents evenings in their diaries as well as having to juggle the other areas of their lives. Plus social invitations have a habit of occurring like buses, none for ages then six arriving all at once!

At those times something has to give. Whilst we may have lots to do there's also a need for us to manage stress, look after ourselves, take the pressure off and plan ahead.

- Anticipate the busy times. You may be able to forecast when a busy period is likely to occur; it may be around holiday time, Christmas, before the school term starts or when the universities resume. You may not always guess correctly but it's helpful to prepare for an influx of different demands. It may be useful to enlist help. Taking on an apprentice or forming alliances with complementary businesses may help you manage stress and take some pressure off as you support each other during those busy times. Or outsource some domestic chores or those business tasks outside your specific skill set. It could be money well spent.

It may be appropriate to manage stress by sometimes declining work which you suspect could become excessively draining and demanding. It might be tempting to say 'yes', but's it's not always viable to accept every offer of work that comes your way. In quieter periods it may be fun, interesting and challenging to have a go and learn new skills, but it's important to pick your time well. That's where networking, making connections and getting to know local people in similar fields can become a win/win relationship for all over time.

- Plan for your health. Batch cooking so you have healthy food ready to go can stop you reaching for the take-away menu or pre-chilled dinners. When you're extra-busy is precisely the time when good nutritious food is especially important. There may be merit in sometimes declining invitations so that you go to bed a little earlier, rather than regularly collapsing exhausted in the early hours, mind racing, wondering why sleep is so elusive.

Remember to allow yourself time for fun, exercise and your important relationships. Take breaks to manage stress and have personal time. You'll return to work feeling better, often with clearer thinking. Cosset yourself regularly. Investing in your health and wellbeing will enable you to continue performing at your best.

- Anticipate the lonely times. Take the pressure off and plan ahead for when you'll potentially be bereft, alone and feeling unloved. Find out what's happening locally, maybe register on mailing lists and suggest outings to friends, neighbours and colleagues. Often free or special offers can be found for shows, concerts and restaurants.

Make and accept invitations, even if they sometimes take you out of your comfort zone. It's okay to scare yourself a little from time to time! And think how proud you'll feel afterwards, doing something different, making new friendships and keeping yourself busy.

Plan for alone time by turning it into a special indulgent time. Take the pressure off and claim that time for yourself. Buy your favourite foods, organise your reading, music or viewing. Decide to have a lovely, relaxing, candle-lit bath, put clean sheets on the bed, have a treat of 'me-time' on your own.

- Plan ahead for studying or a heavy workload. If there's a period when you need to focus and really concentrate on work or a specific project you can take the pressure off by planning ahead. Identify what's urgent, important and what can wait until another time. A timetable can help you focus, but you need to stick with it! Use those deadlines as a useful way to measure what you've done and how much more there is yet to do. A little forward planning can put you firmly in control.

Being accountable may seem like a pressure situation, but used well, having to answer to another person can be constructive. It can keep you on track by refusing to allow you to go off course or become distracted. Knowing you have to check in regularly can keep you in the zone, clear about your immediate commitments and aware of each stage of the journey.

Taking time to plan and clarify your next steps can be time well spent, enabling you to feel more in control and less pressurised as a consequence.

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Acing the Art of Stress Management, Part 1

Would you like to discover how to succeed in managing chronic stress for good?

Managing stress is an active and continuous process of controlling the way you react to common stressors present in everyday life.

The main objective is to progressively revamp your thought patterns and lifestyle so that you will no longer suffer from chronic, toxic stress on a daily basis

Like other major endeavors, stress management is not without its own set of challenges. That's why it's important that you adequately prepare yourself for this important commitment because if you don't, you're going to end up being disappointed with the results.

How can you consistently succeed in stress management?

Here are some expert tips that will help demolish the obstacles to successful stress management:

If you want to overcome negative beliefs and old values that don't support your current goals, you have to identify them first.

Below are some common beliefs and values that can directly impair your ability to manage stress:

1. Record Your Stressors - Each person has his own unique set of stressors. Stressors can be any of the following: situations, actions, events, general circumstances, objects, people, tasks, chores and work-related obligations.

To make things more organized, I would advise you to create a stress management journal.

What does a stress management journal look like?

One part of your journal should be separated and devoted specifically for recording stressors. Each page should have three columns with the following headings: time/date, stressor, stress level (1-10).

Evaluating your stress level is of paramount importance. When a stressor is rated a "1," it means that you are only mildly annoyed for a brief period of time.

When you rate an item as a "10" that means that you experience not only mental signs of stress but also physical signs of stress such as a racing heart rate, cold hands and feet, etc.

Is it challenging to maintain a stress management journal?

Bear in mind that a stress management journal should not be difficult to maintain. If recording and journaling stresses you out, it's possible that you are simply overdoing it.

You do not have to record every little stressor that comes your way - you only have to record the ones that you remember at the end of the day.

Some people can write on their journals every few hours; the majority of people cannot. Write only when it's convenient for you but you have to write in your stress management journal every day.

2. Acknowledge Your Personal Beliefs & Values - The battle against stress would be much easier if you came to terms with your personal beliefs and value system.

"I have more important things to do than manage stress"

"Stress management won't bring food to the table, my work does"

"I have no time left for this sort of thing"

"I'd rather sleep than try to manage stress"

"I'm a hopeless case!"

"I'm not very good at learning new things"

"How will I know if this will work?"

"Stress management is just not 'my thing'"

"I think it's tedious and boring"

"I don't have the energy to think about it"

3. Take the First Baby Steps - Stress management isn't just a vague concept - it's a whole set of special skills that will allow you to evade or moderate the stress response so you will be healthier, happier and more productive.

How long will it take before you master stress management?

Stress management has spawned a whole industry of mentors and coaches because it's not something that can be learned overnight.

With these facts in mind, it logically follows that if you want to learn how to manage stress, you have to muster the courage to take the first few baby steps to achieve your goals.

Managing chronic stress doesn't require a lot of time.

You can accomplish a lot of things within a 20-30 minute timeframe. If 20 minutes sounds overwhelming, try limiting your stress management sessions to 10-15 minutes.

10-15 minutes will give you enough time to think about the stressors you encountered for that day and how you reacted to the stressors. Self-analysis is your most important tool in managing stress.

You have to be honest with yourself though. You must avoid justifying habitual, negative responses to stressors as this will impede personal breakthroughs.

You must make it a point to identify harmful thoughts and behaviors so you can modify them. Behavioral modification, in order to be successful, must be gradual and you must be consistent in enforcing new behavior and rewarding yourself when you succeed in doing so.

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Effective Ways to Maintain Minimum Stress

Keep a Cool Head and Count to Three. Are you generally a person who focuses on the past and is easily frustrated? Do you often make rash decisions because of the fluctuation of your emotions? You are probably stressed because you are quick to overreact and explode. Fiery spirits who tend to have limited patience for anything irritating, illogical, or without a purpose can manage stress by working on their patience, temper, and tolerance levels.

• Take a pause and assess the situation. Ask yourself, "is the situation worth getting angry or stressed about?"
• Consider "flight" rather than "fight." Learn that it is acceptable to simply walk away. Fighting is not the answer to every situation, especially if you have already decided it is not worth the anger or stress.
• Vent and move on. If something is bothering you, vent to someone you trust, but do not linger on the past. Be mindful of keeping your emotions bottled up; this can lead to muscle tension.

Accept Life's Imperfections. It is very honorable to want to perform to the best of your abilities. Wanting everyone to do what they are good at consequently promotes efficiency and productivity. However, this type of mindset can also cause you to take on more responsibilities than you can handle. People who strive for perfection can manage stress by focusing on the bigger picture and obsessing over small details a little less.

• Acknowledge that you are stressed. Realize that you cannot fix or do everything. Saying no occasionally assures that you will not become overwhelmed with obligations.
• Limit your multitasking; prioritize tasks by "High, Medium, or Low" priority and try to do one task at a time.
• Accept that there is more than one "right" way of doing things; try to be more open to different approaches and perspectives.

Take Care of Yourself. Worrying too much and feeling like you are wasting your efforts can be detrimental mentally and physically. Sometimes staying positive is easier said than done, especially if you do not feel like you are improving or accomplishing anything. If you find yourself consumed by getting the job done, you can manage stress by focusing on the things that you can control and staying active.

• Do not forget to make time to relax and to sleep; also, eating a healthy diet can reduce stress in most cases.
• Practice a reward system; get as many tasks as you can get done within a set time frame and then reward yourself with something that like, such as an episode of your favorite show.
• Acknowledge every accomplishment, no matter how small. Find a positive affirmation to stay motivated when accomplishments seem scarce. Mottos or mantras are phrases that you tell yourself to cope with whatever situation you are dealing with. These phrases can be as simple as, "don't worry, be happy" or as intentional as, "each step is taking me to where I want to be."

It is never too late to know what causes you stress or what works best for you. Maintain a minimum amount of stress by following these easy stress management tips!

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My Tips To Manage Stress In The Workplace (By Brenda Lee Mitchell)

I have some tips that I share with my team at stressful times to help them to manage anxiety. The first step is to decide what is actually stressing you. Is it a lack of time, not enough training or just too much to do?

Then you need to speak with your supervisor, a colleague or a friend to help you to deal with the stress. Here are some ways that we work through stress in my office:

1. Write your thoughts in a diary, keep a log in your task section or just a note-book. You do not need to share this with anyone. Give it a little bit of time, say a week, and look for reoccurring themes. Usually without realising, you will be noting something repetitively.

2. Give yourself a way to finish your day. A lot of us leave the office but don't officially finish our work day. We replay things in our mind and talk about work with our loved ones and even dream about it. Make a ritual for your after work health. My husband and I have a 30-minute rule. We have 30 minutes to get everything out and then we don't talk about work anymore for the evening.

3. Practice yoga, meditation, go for walks or hit the gym. Give your body and mind something healthy to focus on. I love to meditate in the morning so that my mind is clear and stress free before I start and I can think clearly. I prefer to exercise, in some form at night. You can try all different things in different orders until you find what works for you.

4. Watch what you put in your mouth, drinks and food make a difference to how you feel. Try to eat healthy food with lots of water as bad food will make you feel even worse.

5. When you are calm, go through your list of stress points with your team leader or manager and see what can be done to make it easier. Perhaps they have a way that they deal with the same item in a calm way. This is not about handing over your work, rather finding a way to deal with what you must do.

6. Take your breaks regularly. I was getting told constantly by my team that they were too busy for breaks, but it is just not productive. By taking that short afternoon tea break or having a break away from your desk you are actually giving your mind and body the time to repair. Your best work will flow when you are rested.

Stress can be different for everyone. Find what works for you and remember that your team is there to support each other. They may be feeling the same, so take the time to speak with each other and your leader.

http://ezinearticles.com/?My-Tips-To-Manage-Stress-In-The-Workplace&id=9358275

Great Tips From Brenda: My Tips To Manage Stress In The Workplace

I have some tips that I share with my team at stressful times to help them to manage anxiety. The first step is to decide what is actually stressing you. Is it a lack of time, not enough training or just too much to do?

Then you need to speak with your supervisor, a colleague or a friend to help you to deal with the stress. Here are some ways that we work through stress in my office:

1. Write your thoughts in a diary, keep a log in your task section or just a note-book. You do not need to share this with anyone. Give it a little bit of time, say a week, and look for reoccurring themes. Usually without realising, you will be noting something repetitively.

2. Give yourself a way to finish your day. A lot of us leave the office but don't officially finish our work day. We replay things in our mind and talk about work with our loved ones and even dream about it. Make a ritual for your after work health. My husband and I have a 30-minute rule. We have 30 minutes to get everything out and then we don't talk about work anymore for the evening.

3. Practice yoga, meditation, go for walks or hit the gym. Give your body and mind something healthy to focus on. I love to meditate in the morning so that my mind is clear and stress free before I start and I can think clearly. I prefer to exercise, in some form at night. You can try all different things in different orders until you find what works for you.

4. Watch what you put in your mouth, drinks and food make a difference to how you feel. Try to eat healthy food with lots of water as bad food will make you feel even worse.

5. When you are calm, go through your list of stress points with your team leader or manager and see what can be done to make it easier. Perhaps they have a way that they deal with the same item in a calm way. This is not about handing over your work, rather finding a way to deal with what you must do.

6. Take your breaks regularly. I was getting told constantly by my team that they were too busy for breaks, but it is just not productive. By taking that short afternoon tea break or having a break away from your desk you are actually giving your mind and body the time to repair. Your best work will flow when you are rested.

Stress can be different for everyone. Find what works for you and remember that your team is there to support each other. They may be feeling the same, so take the time to speak with each other and your leader.

Brenda Mitchell is a Head of Department for Property Management and currently in her 6th year of real estate, she is passionate about the industry and strives to find innovative ways to support and mentor her team to reach their full potential.

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