4 Ways to Reduce Stress in the Workplace

Some stress is good for us; it keeps us on our toes, allows us to think outside the box and come up with new, innovative ideas on occasion. However, a recent survey on work-related stress, anxiety and depression (the Labour Force Survey 2016) found that the number of days lost in 2016 due to stress-related issues was 11.7 million days, equating to 45% of all working days lost to ill-health.

Let's look at four areas where there can be stress in the workplace.

- Stress and your work. Do you feel that you understand what is expected of you, that you've been trained well enough? Perhaps you feel that your work is mundane, that your boss doesn't pass on the interesting or challenging tasks, preferring to keep them for him or herself. Those employees who have no responsibility or autonomy can become increasingly stressed, bored or frustrated.

A lack of recognition and appreciation can also result in people feeling stressed. What can be done about it, are there ways to resolve this matter? You could suggest team meetings, social events or group training exercises, especially if you're part of a business that works part-time, varied shift patterns or random hours.

Could you speak to the human resources department? Does your company have a staff appraisal scheme to monitor and motivate staff? If so, you could use this as an opportunity to flag up your desire for more training or greater challenges and responsibility.

- Stress and your colleagues and co-workers. Many people make good friends at work, on the basis that they spend more time there than anywhere else. But sometimes bosses, colleagues and co-workers can be the source of much stress. Personalities and egos can run amok in a work environment, causing anger, frustration and sleepless nights.

Sometimes it's important to step back from our work relationships and assess what they really mean to us, how much of ourselves we're disclosing, compromising or perhaps selling ourselves short. It's interesting that when an ex-colleague returns to visit there's frequently little to discuss beyond the initial pleasantries; work relationships can be transient.

If your relationships at work are stressful try to deal with the underlying reasons. If someone's attitude is bullying or aggressive decide to keep a log of their behaviour, along with dates and times. This evidence can support any complaint you may choose to make in the future and help you to feel more in control.

If you find your co-workers to be an impenetrable clique that you can't or don't want to join, find positive ways to entertain yourself during breaks. Or perhaps you're stressed because you're regularly given the unpleasant, boring or thankless jobs. Find ways to address this by speaking up, becoming more assertive or finding an ally.

What about times when you feel isolated and alone in the workplace? An increasing number of people work by themselves, either from home or as consultants, perhaps frequently commuting away from home. It can be stressful and lonely at times. Finding a shared or co-working, hot-desking office to work from can add companionship and support.

- Stress and Sunday nights. 25% adults struggle with Sunday night insomnia, stressed about Monday's commute to work, finding a parking space or what to expect during the coming week. The workplace can become less stressful by introducing advance planning, perhaps taking thirty minutes on a Sunday afternoon to check emails, plan your diary and run through an overview of the forthcoming days. Then if new, unexpected items arise, you'll have a clearer idea of how and where to fit them into your schedule. And you should sleep better, too, on those Sunday nights.

- Stress and your work/life balance. It can be tough to focus on work if you've distractions at home or in your personal life. If you've got issues with your partner, children, close friends or elderly relatives it can be hard to concentrate on doing a good job, especially if you feel unsupported, unappreciated or that your work has little real value or relevance.

Communicate your concerns. Partners will usually understand if you discuss how you're feeling. Bosses at work may be sympathetic if you share that you're going through a difficult, short-term problem. Consider ways to manage the situation. Might it be valid to work part-time for a while, occasionally work from home or ask for more support?

Learning to be more assertive about your free and personal time may enable you to find ways to enjoy some stressfree fun and relaxation. Then you can share your time with the people who matter, doing what you enjoy.

In spite of everything it may be that you feel the best option is for you to change your job. Yes, some stress can be good for us; it tests us, pushes us to greater endeavours, but as a long-term way of life stress becomes harmful and damaging to our mental and physical health.

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7 Surefire Ways To Reduce Holiday Stress

Holiday seasons are filled with great expectations - family gatherings, reunions, gifts galore, parties, feasts, etc. However, it can be a stressful period if you don't handle it well. Here are seven steps you need to take in order to reduce your stress level during the holiday.

1. Plan ahead of time: Creating a timeline in advance and adhering to it will make your job easier. This is very important so that you don't muddle things up - you wouldn't want to put yourself in the stress of mailing the family gifts on a day you will be baking cookies for children's holiday school party. You can also set aside a weekend before the holiday starts to prepare cards and update letters so that the whole family will be encouraged to get involved.

2. Rest more: When you are tired, your stress level builds up. As a result of this, you should endeavor to sleep early in order to get the best quality of sleep, especially when you don't have night parties. If you are having difficulties in getting quality sleep, you can make use of food supplements especially natural products which do not have major side effects.

3. Meditate daily: Daily meditation is very vital for banishing worries. Choose a comfortable time daily for meditation and make sure you are religiously committed to it. There are ayurvedic meditations that are very good for your mind and body.

4. Balance the emotions to avoid holiday blues: It is possible that the holiday period brings emotional trauma for some people due to painful memories or family conflict. If you find yourself in this type of situation, you should not let the trauma lead you to eating too much which can lead to weight gain and skin breakout after the holiday.

5. Let your mind be steady when under pressure: Not minding your best-laid plans, there may come a time in your holiday when you have to choose between several choices - attending multiple parties, choosing the right gift, organizing family gatherings and so on. This can overwhelm the mind, but at this point, you need to calm down and give yourself a break.

6. Look good: When you look good, you will definitely feel good. You can make a list of things you will do for yourself during the holiday apart from wining and dining. You can get the best massage especially with ayurvedic massage oil and you will be left with a genuine holiday glow.

7. Be creative: Look for ways to make your next holiday unique. Think of places you have not visited before, think of events you have not participated in before, think of resorts you are yet to see, etc. By thinking outside the box, you will surely have a great holiday and in fact, a stress free one.

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How to Reduce the Never Ending Stress in Your Life

Everybody experiences stress in life. Stress is actually brought about by a personal perceived inability to cope with certain situations. Stress is really unavoidable in life but it can be reduced. You just need to find out what is responsible for causing it in the first place.

There are 2 types of stress: acute and chronic stress. Acute stress is short in duration but chronic occurs over a long period of time. Chronic stress is never good for the human body. It increases oxidative stress in the cells which can lead to health conditions such as anxiety, depression, stroke, heart problems and cancer. Stress also increases acidity in the body which isn't good for the cellular environment either.

The following ways can help alleviate stress in your life and assist in helping you achieve optimal health.

10 ways to decrease stress in your life

Social Support: Have a good social support system. Talk to someone you can trust about your situation. This has been proven to alleviate stress.

Humor: This is known to relieve stress. Laughing daily reduces pressure one feels from stress and anxiety.

Change of environment: If at all possible, you may need to change jobs or move house if your source of stress comes from these.

Me time: Spending scheduled time by yourself, doing what you love can also help in reducing stress.

Visualization: This relaxes your mind because you are visualizing the truth about who you are; blessed, able, healthy and creative.

Affirmations: Making affirmations has been shown to decrease stress and provide a relaxed state of mind, helping to boost confidence.

Organization: Making a schedule, time management, tidying up your house or work desk can go far in reducing stress.

Exercise: Studies show that regular exercise can reduce stress levels. Exercising outdoors is highly encouraged because the fresh air you breathe helps to increase oxygen flow to the brain. Running, biking, swimming and walking are all great exercises that can be done outdoors.

Meditation: By meditating, you are resting, reprogramming and rejuvenating your mind. Studies show that this helps to reduce stress levels because you are in a state of mental quietness or you are thinking thoughts of goodness.

Yoga: Yoga is a form of exercise that involves stretching and holding those stretches. It has been shown to reduce stress and may be helpful in the management of depression and anxiety.

Reducing stress in your life is very important for good health. Do all of the above and you'll see your stress go down significantly. Remember, whatever you do, try and have fun while doing it!

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6 Tips To Reduce Stress By Making Friends in Your Work

You can reduce stress by having friends at work because you feel less lonely at work and it will help you reduce stress and relationship stress. Some days you just feel like nobody at work is your friend.You may know a lot of people, but none of them knows you. In this article I will show you how to make real friends at work.

To make friends at work to do the following things:

Give people time

If you do not give people the time, it is unreasonable to expect that they like you. People need time to understand you and to know you. Sometimes a cup of coffee and good conversation well enough to know someone. Other times it may be many weeks and months of hard work. Do not be afraid to give some time.

Be honest

It makes no sense to say that you are good at pooling while you're not it. It's not true and you will have problems if the next time you go to a local pub and you want your new friend to play pool. Be honest with the people you want to be friends with. You'll always have a strong bond with people who have similar interests as you.

Be open

Do not be afraid to express who you are and what you think about a particular topic. If you are open people can know what it is like to deal with you. More often than not people will appreciate who you are.

Please bring food

No matter what situation you're in, but with food you can make friends. Large companies have emerged during lunch. Best friends are made with a coffee and a snack. Food is a relationship builder. If you late into the evening working at office, order a pizza and share it with everyone without having them to pay it back. This act of generosity can do wonders.

Do not joke

Very often people think that all jokes as they can. This is not so. If you're used to extract jokes at your friends, it does not have to be with a new friend. This can be delivered in the wrong way and you waste thus perhaps all sense. If you make jokes, make sure they are not personal.

Take initiative

Do not wait and see attitude, but show initiative. Try to do things together what you both is fun or interesting to do. For example go together to a game along a drink etc. People love it when you show interest. Do not always off until they ask you out, start with yourself questions.

Conclusion

There are so many ways to make friends. No matter what tricks you learn to do this as long as you're honest and open. Do not be afraid to start a conversation. Be relaxed and natural. The stress and relationship stress will reduce by to have good friends at work. Good luck with this.

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Tips to Reduce Your Stress Before an Event in Less Than 5 Minutes

You cannot have protective armor but you can circumscribe yourself to stress by discovering a subtle space within you to relax. This space in you is your escape hole, where you mingle with yourself, shed your stressful moments and return to your work again. It's a sure way to reduce stress.

These small maneuvers harness your stress reducing hormones at the same time replenish your energy level in a natural way.

There are various recreational activities that can rejuvenate your energy level.

Let see some quick fix for your stress

1) Watch a video:

Live visuals or objects have a deep impact on your brain, it deciphers image and makes you live that happy world. It takes away your stressful hour in seconds and refreshes you with serene moments.

2) Take a Deep Breath:

Taking a deep breath elicit your inner peace and calm down your restless nerves. Doing 4-5 sets of a deep breath before an event can help to settle your unsteady feet on the ground.

3) Listen to music:

Musical nodes enable you to attain absolute tranquillity. Before an event, listening to soothing sounds like rain drops, ocean waves, the whizzing of wind, and other natural acoustic will help to achieve deep relaxation and a peaceful mind of a monk.

4) Attain eternal peace through Meditation:

Transcend yourself to an entirely new world through Meditation. Many meditations are done in sync with a musical chord to arouse ambiance that can re-calibrate your energy level and reduce stress.

5) Sketch, draw and paint Picture:

Add colour to your imagination. Take time to paint a picture, draw a sketch or try calligraphy before an event. Try to free up your mind with art and painting that is usually adamant to unexpected work.

6) Coffee, coffee, and coffee:

You can relish on each sip of coffee while having a vantage view of your event. It will drive your sublime mood with caffeine boost while keeping your drooping eye-lids open and lazy bones up right.

7) Me time:

Wield your stress time with me-time. Go for a brisk walk with your event team and banter on casual topics.

8) Write down your thoughts:

Sometime your words don't match with your thoughts. Open-up your creative closet and pen them down on a piece of paper. Writing them on paper can allow you to express your thoughts clearly and oozes out your stress without nagging anybody.

9) Take time for something fun:

Shape your analytical mettle in a zestful way and do something that gives you fun. You can try your hands on playful props like a cube, puzzle, crosswords, etc. before an event.

Your 5-10 minutes in any of these activities can recharge you for 4-5 hours. All the above activities don't require great preparation. They are quick, less time consuming and are yet effective in result.

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Discover Three Keys To Unleash Your Innate Power (By Dorothy M. Neddermeyer, PhD)

Everyone, who comes to me for mental/emotional healing, is seeking to step into their DESTINY-not just for their own fulfillment, but for the future of our world.

Do you desire to step into your DESTINY?

However, when thinking about what it might take to get there, do you feel overwhelmed by your day-to-day responsibilities, limitations, lack of connections, or weighed down by your 'To-Do' list?

For centuries many philosophers have extensively researched human capacity, they each added to the discovery that each of us has 5 "Quantum Powers" that are dormant inside us, just waiting to be unleashed, that can allow you to overcome these perceived limitations and step into the larger destiny the Universe has for you.

In my 50+ years of studying philosophy from Thales of Miletus (c. 624 BCE - c. 546 BCE) (pre-Soctratic) Greek philosopher who is often considered the first philosopher and the father of Western philosophy to modern-day philosophers, I am sharing their discoveries, and how you can access your innate powers.

There are 3 keys to unlocking Your Quantum Powers. Overcome Your Limitations. Accelerate Your Evolution. You will have Greater Impact in your life and on the world.

While these powers don't include the ability to grown wings to fly, turn invisible, walk through walls, or leap tall buildings, they allow you to...

• Quickly increase your skill-building
• Profoundly improve your health
• Expand time in your day
• Reduce stress
• Expand your creativity and success
• Attract more money and support the projects that are important to you

These "Quantum Powers" are primarily undiscovered in the majority of people, but some of the most successful people in history have used them to achieve seemingly impossible things. Think of first inventors, people's lives that seem to flow through calm or choppy waters.

After mastering these Quantum Powers myself and proving their effectiveness with hundreds of people the past 30+ years, I am confident you too will be glad you discovered the 3 keys to unlocking Your Quantum Powers.

This moment is the first moment of the rest of your life; it is time to step into your DESTINY-not just for your own fulfillment, but, your family, friends and for the future of our world.

These are the 5 Quantum Powers I will explore with you to discover what you need to shift:

• Expand time so you can do more in less time than ever before without adding stress to your life
• Experience "sustained fire" to keep you operating at your highest energy level throughout even the longest, most challenging days
• Partner with the energy of the Universe to more easily accomplish your goals and fulfill your dreams
• Expand and express your creativity without sacrificing your daily responsibilities
• Attract the money, people and resources you need to move your projects forward and achieve the level of success you're striving for and deserve.

Allow me to assist you to overcome your limitations and step into a life of true power, connection and fulfillment.

I will assist you to take the steps you need to take to claim your happiness, success, fulfillment, and empowerment? You can take advantage of the opportunity to create a new reality for your life?

You might need to ask for assistance to clear out the self-doubt, fear, guilt, shame or unworthiness.

Here's to living your empowered life NOW.

There is no judgment about asking for assistance to create happiness and success. If you have read the books, taken workshops, had psychic readings, taken prescriptions and OTC drugs and still struggle; you might have mental/emotional blocks preventing you from moving into your happiness and desires.

This is an investment in your Self, your happiness, your success, your fulfillment, and your empowerment. Following these principles will change your life forever. My desire is two-fold to assist you to experience it for yourself as soon as possible and to see the joy, happiness and success you create. Remember only you can create your happiness and professional success.

It is your DESTINY... You can do it! Call me if you need assistance to overcome any blocks or sabotaging behaviors!

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Boost Your Creativity With a Walk in the Woods

Clearing your mind of as much conscious thought as possible for short periods can dramatically improve your cognitive processes and problem-solving abilities. When you let go of the things that seem top of mind along with all of the external stimuli that floods your brain with noise, then your sub-conscious mind is free to get to work solving problems and clarifying your perspectives. Freeing your mind of the clutter also relaxes your body and helps to reduce stress.

Walking and exposing your mind to nature are effective techniques for easing stress and stimulating positive brain activity. If you have access to a forest, or a place where you can walk for an hour or more surrounded by trees and nature, then you can combine the idea of meditation with exercise and nature get the biggest boost to your mental performance. If you have difficulty meditating at home, then this process can help you. Of course, you'll also gain the health benefits of stress relief and exercise in general.

Before you start, write down the one problem or topic on which you'd like to find answers or greater clarity. Write this in big bold letters on a large piece of paper, and stare at it for a few minutes. Then, leave that piece of paper on your table, take your notebook and pen or pencil with you and start your hour-long walk. Keep the pace to a reasonable stroll, not a power-hike. If you exercise too heavily with this process, your mind will begin to think about other things, like the pain in your feet and lungs and the distance yet to cover. You want your mind to be free to relax and that will be easier if your body is relaxed and doing what it is designed to do, and that is walk.

Turn your cell phone off and leave your iPod music player at home. This process requires that you focus all of your attention on your natural surroundings. As you walk, scan the forest, trees, grass, shrubbery and water for anything that looks or sounds mildly interesting and write it down on your notepad. You are looking for items that would otherwise seem mundane, like interesting tree bark, extra tall grass, a yellow wild flower or an unusual shape in a tree that reminds you of something. Make sure you keep walking and don't simply stop and scan one area. Keep your eyes and ears tuned to everything around you, and make a brief note about what you observe.

Walking stimulates the neurons in the front of your brain and increases synaptic activity. It also balances stress hormones and helps you to manage and cope with stress. Focusing your eyes and ears on items in nature further stimulates the brain and pushes other thoughts into the background. This procedure simulates the practice of meditation by freeing your mind of conscious thoughts, with the added benefits of stimulating neurons and relieving stress.

Scanning the forest and taking notes serve only to focus the mind on things that provide positive stimulation and not on things that add stress to your life. You may choose to keep or toss your notes after each walk. Practice this walk-in-the-woods technique several times each month and soon you'll find you have greater clarity, improved problem-solving and reduced stress.

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5 Ways to Feel More Positive in 10 Minutes

#One. Breathe

Stop for just a moment and have a slow, deep breath. This will lower your level of stress by kick-starting your rest response, and stabilising your heart-rate and blood pressure level. From the calmer place, it is possible to more efficiently handle challenges and then make better decisions. Build your own happy place anywhere with one breath.

#Two. Movement

Take a stroll, even just ten minutes can improve your frame of mind and lower anxiety by releasing those feel-good endorphins and giving a better sense of well-being. Or stretch some part of the body with long, turning motions to get rid of muscle tension, and reduce stress: love those feel-good and do-good hormones.

#Three. Music

Enjoy music that uplifts you. Upbeat music has been discovered to give a significant positive effect on emotions as well as energy levels, in addition to boosting the health of the heart and brain. Have a break from 'The News', and the pressures of life, and raise your mood with the press of a music button.

#Four. Sleep

Do what you are able to get a good night's sleep to provide the body the very best chance for repair and revitalisation. Try for a surrounding that is darker, quieter plus more comfortable, and go to bed at a regular time. Let go of worries by jotting them down and focus on your breathing while you lie quietly.

#Five. Appreciation

Consider the positive things in your daily life, along with the part which you play in them being there. Good things happens because of you, due to what you are about and what you do. You will be making the difference in bringing the positivity into your life plus the lives of others.

#Six. Mindful

Take notice of the moment you're in. Yesterday has been and cannot be changed, and the future is not yet here, and can always be managed with a psychic reading. Develop the skill of focussing on the present moment, accepting how the situation is, and making conscious, positive choices.

#Seven. Nature

Head outdoors, look for a tree, or even just sit in front of a pot-plant. Being with nature is actually a tonic for stress and depression, that will do wonders for the immune mechanism: there's research which shows it lowers concentrations of cortisol and increases health-promoting white blood cells.

#Eight. Strengths

Name and use your strengths. Pay attention to what you're pretty good at, when you feel confident and capable. Intentionally call on those strengths once the going gets tough. Expressing your real character strengths is often a way to empowerment, self-esteem and greater wellness.

#Nine. Actions

Do the things you love doing more regularly. Remind yourself of what gives you pleasure and brings you happiness, and then make an effort to add more of that in your life. Schedule time to increase those experiences in new and various ways to a raise your positivity.

#Ten. Be Connected

The most powerful of all positivity tips is get in touch with others. Pay attention to your relationships, spend some time to be with others and you'll be there to support each other person during times of greater need. Remember, It's people! It's people! It's people!

#Eleven. Future

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8 Considerable Reasons To Develop A Sense Of Humor

If you have an interest in enhancing your health, brain, social life, and state of mind, attempt to laugh more. Having a good sense of humor is beneficial to several elements of your life. A well-developed sense of humor has incredible advantages. Chuckling and smiling aren't frivolous activities. So, stop being so serious and discover why humor is so important.

A sense of humor has numerous benefits:

1. Reinforce your health. The more you laugh, the less regularly you'll be sick. Studies have actually revealed that laughing enhances the body's immune system. It likewise decreases your risk of high blood pressure, which is great for your heart and brain. It's possible that laughter can lower your medical costs.

2. A funny bone is attractive. Who does not like to laugh? We're instinctively drawn to individuals that laugh easily. Everybody wants to have fun and release their stress.

If you're enjoyable to be with and you understand ways to make others laugh, you'll find yourself surrounded by others who likewise have a common sense of humor.

3. Reduce stress. Day-to-day living can be pretty demanding. There are lots of ways to relieve tension, however few feel as good as a good laugh. With a common sense of humor, it's easy to find various reasons to laugh about life. A great laugh will permit you to forget your difficulties for a little while.

4. Boost your mood. It feels great to laugh, and the good feelings can last for hours afterwards. Humor can reroute your focus from the negative happenings in your life to something more pleasurable.

5. Boost your social life. Whether you're trying to find brand-new friends or searching for the man or woman of your dreams, having a funny bone, or sense of humor, is important. Think about the most popular people you know. Are they upbeat and do they smile easily? Or do they do not have a good sense of humor?

6. Benefit others. Your state of mind, words, and actions affect those around you. When you're in a bad mood, it adversely affects others. Your smiling, pleased face and state of mind are uplifting and lighten up the moods of those around you.

7. Reinforce your relationships. Is it possible to have a relationship that would not take advantage of your sense of humor? Laughing together will bring you closer. You'll find that your relationships with your neighbors, pals, family, and coworkers take advantage of your ability to laugh and appreciate the lighter side of life.

8. Increase your intelligence. At the minimum, you'll learn more quickly. A study demonstrated that laughing stimulates the learning centers of the brain. Promoting those areas regularly is believed to boost the ability to learn and retain new information. Laughing might assist you to get a scholarship to Harvard.

Laughing is good for you. Your sense of humor effects your health, state of mind, social life, and those around you. They say that, "Laughter is the best medicine." Now you have a better understanding as to why that statement is true. Discover the humor in life and keep your state of mind light. There are no benefits to expecting the worst and experiencing negative moods.

Spend time with others who take pleasure in laughing. Make it a point to take pleasure in funny movies or watch your favorite comics. Your laughter helps you and those around you. Feel free to laugh more.

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Simple Steps to Self-Care

What does self-care mean to you? What pictures come to mind when you think of the words 'self-care'? It usually means something very different for different people. Some of the responses I've had when I've asked people what it means to them include

· Taking time out for me

· Eating healthy

· Exercising

· Having a massage

which are all great answers!

Self-care to me means simply looking after your whole self, not because you 'have to' but because you want to, because it feels good to do so and because you like looking after your own needs as well as other people's and it is such an important thing to do for yourself. We can only give to others when we have plenty within us to give. If you let yourself get run down, tired, de-hydrated, lacking in nutrients, mentally exhausted and a tired body, you simply cannot enjoy life nor can you be there for the important people in your life.

By taking care of yourself properly, you reduce stress in your own life. You increase happiness, you create a healthier body and mind and you feel more satisfied with life in general. Self-care also helps prevent burnout, but most importantly, self-care shows you that you are indeed an important person. That your needs matter just as much as anyone else's needs and that it's not selfish or self-indulgent to take time out for yourself - it's simply showing yourself some self-respect.

There's a difference between eating fast food just because you're hungry and need a quick fix, compared with making yourself a delicious and nutritious meal. Fast food is taking care of the hunger part of your body, but the nutritious meal is taking care of all of yourself; your hunger, but also your body and mind. You can have a quick shower to get clean or you can prepare a warm bath with some Epsom Salts and essential oils and have a soak. Again, these both achieve the goal of getting clean, but the bath is taking care of all of you - allowing you to relax, unwind, have time out and also get clean, instead of the rush that a quick rinse off in the shower will give you.

Often ladies will tell me that the reason they don't do much in the way of self-care is because it's either too expensive or they don't have time. It is true that some self-care activities can be expensive but there's plenty of other things you can do also. Facials, massages, manicures, retreats, yoga classes etc. can all be wonderful ways of taking care of yourself, but of course they come with a price tag. For these type of items, you may want to put a little money aside each week and treat yourself on a quarterly basis for example. Giving yourself these same types of luxuries at home though can be relatively inexpensive and yet you'll still feel great after doing them.

And yes, sometimes self-care actions are impracticable on a daily basis - no, we don't all have time to soak in the bath for an hour every day, but there are many self-care actions that you can introduce that can quickly become habits in your life, and other actions you may want to schedule in time for on a weekly or fortnightly basis.

Some cheap, quick and easy ideas for self-care can include:

· Swapping your morning coffee for a slice of lemon in hot water

· Giving yourself a hand massage and manicure

· Taking a nap

· Drawing, painting, creating etc.

· Listen to music

· Meditate

· Going for a walk on the beach (or your other fav place)

· Investing in a foam roller and giving your aching muscles a massage

· Exercising

· Preparing a healthy and nutritious meal

· Reading

· Start a compliment jar. When someone says something nice to or about you, write it down and pop it in your compliments jar. Every now and then re-read through all the beautiful things people think about you

· Stretch your body; or even better find a yoga workout on YouTube and treat your body to that

· Get some sunshine

· Go for a swim

· Slow down. Walk slower than you usually do, put your phone away and try to spot 5 beautiful things in your environment

· Keep a gratitude and accomplishments journal. Each day, write 5 things that you're grateful for and anything you're proud of accomplishing that day

· Give yourself a facial

Other aspects of self-care include things like regular doctor, dentist, option appointments for example. Is there some minor health issue that's been bothering you but you seem to never get around to making that doctor's appointment? If it was your child or family member, would you make sure they got checked out?

Self-care is often the first thing to get neglected when you become busy, tired or stressed and yet it's the very thing that you should be turning to at these times. Many people treat self-care as a type of reward or treat, but if you start incorporating self-care into your daily and weekly routines, you'll begin to notice great improvements in your life. If you're feeling stressed or you've forgotten what self-care feels like, take some time today to pick out a couple of activities you can do every day that is caring just for you and then pick out another maybe lengthier activity you can do on a weekly basis.

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Overcome Decluttering Hurdles to Reduce Stress and Increase Energy

It seems that every magazine, home improvement show and self-help book these days is touting the benefits of decluttering. There are constantly new guides and checklists to help pare down your belongings, simplify your life and surround yourself with less stuff.

Decluttering has the proven benefits of reducing stress and increasing energy and productivity. Declutter and the National Association for Professional Organizers (NAPO) set out to find out just how much clutter Americans suffer from and how they deal with it. Their study found that not only is 54 percent of America overwhelmed by the amount of clutter they have, but 78 percent have no idea what to do with it or find it too complicated to deal with so they let it build up, taking over their homes and offices.

In reality, it's much easier said than done to get out boxes and divide up your life into what stays and what goes. Pushing through the sometimes difficult task, however, can make a world of difference not only to your space, but to your mindset.

Here are three groups of possessions it may prove especially difficult to part with, and tips to overcome each:

The Sentimental

Getting rid of physical belongings can feel like giving up a piece of yourself or letting go of a time in your life, a person or a place you cherish. What may look to an outsider as an old business contract for an operation that has long since disbanded can bring back a flood of memories from that time. And what may look like a frayed towel can initiate a deluge of emotions thinking about the person who gave it to you. It's important to recognize that the memories and emotions are not tied to the physical possession. They are a part of you, with or without the contract or towel, and it's the memory you cherish, not the item.

Tip: Keep one reminder of that time, person, or place to bring a smile to your face.

Tip: Take a picture of anything you're keeping for sentimental reasons that doesn't fit in your home. Give the item away to someone who has space for it and will love it. Keep the photo in an album or make a memory book.

Tip: Allow each member of the family to have one sentimental box to fill with reminders and keepsakes. Just one.

The Practical

You can rationalize your way into keeping just about anything. "This dress will fit again" or "That kitchen gadget will make an amazing meal someday." Although every object has a function for someone, that person is not necessarily you. Fill your closet with the clothes that fit today and your shelves and cupboards with the tools and accessories you use regularly.

Tip: Evaluate items with a critical eye - though you may use or wear something again, in all reality, what is the likelihood that you will in the foreseeable future? If anything less than 90%, donate it to someone who will benefit from it now.

Tip: Recognize where you are right now in your life and get rid of anything that does not reflect the current state. Embrace your life today and stop living in the past or looking toward the future.

Tip: Remember that styles and technology advance. If the time comes when are that size or need that gadget, you'll always be able to get it. And by that time, there will likely be a far superior option available.

The Valuable

Television shows like Antiques Roadshow and Pawn Stars may cause you to pause and think, "... what if this vase is truly a collector's item worth hundreds of dollars?" It's important to know that value to you may not be the same as value to the outside world and also that more items decrease in value over time than gain it. For example, although you paid top dollar for a television set in 2005, today it's likely worth a small fraction of that.

Tip: Take 5 minutes (and no more than that) to look on eBay and see what similar items are selling for. Worthpoint (subscription required) is also a good resource to value antiques, art and vintage collectibles.

Tip: Remember that finding a buyer can be quite time consuming. If you want to sell a camera for $50, will it take you more than $50 worth of your time to find a willing buyer and arrange the sale? If yes, seriously consider if this makes sense.

Tip: Consignment may be an option for some items. Be prepared for items to sell for less than your asking price. People may not be willing to pay your asking price for items you deem to be in perfectly good condition.

Dictionary.com defines declutter as "to organize and prioritize (one's commitments, material possessions, etc.)" Our physical spaces reflect what's most important to us. The more thin you are stretched maintaining your possessions, the more apt you are to feel weighed down and out of control. To feel like you're constantly behind and stressed. When you declutter your space and surround yourself by only the things that you truly want, use and value, you feel energized rather than depleted and you may find that some of your stress slips away.

http://ezinearticles.com/?Overcome-Decluttering-Hurdles-to-Reduce-Stress-and-Increase-Energy&id=9470791

Lost Interest In Sex? Can't Lose Weight? It Could Be This

Testosterone levels are something we don't think about a lot, but they could have a major effect on your health. As a nutrition and fitness coach, I always keep this in mind when reviewing a client's diet.

Here’s the bad news, guys: Studies have found that testosterone (T) levels decrease about 1 percent every year after age 30, and low T affects 20 to 40 percent of older men.

Women, you aren’t off the hook. Researchers found that lower T levels contribute to depression, osteoporosis, declining libido, and an increase in total body fat mass.

So it should be no surprise that one study found that restoring your T levels to a more normal range could have a wide range of benefits such as improving your sex drive (libido), sexual function, and mood, while also reducing fat body mass and increasing lean body mass. It could also improve your bone-mineral density.

Talk with your doctor if you struggle with low libido, weight-loss resistance, mood swings, and other symptoms that signal low T levels. While some people opt for testosterone replacement therapy if their blood work reveals low levels of testosterone, the good news is that a few simple strategies can help normalize T levels.

Hormones can have a domino effect. When one gets out of balance, others follow. I’m not opposed to hormonal replacement therapy, but you have the power to reset your T levels yourself with these five strategies:

1. Go low-sugar impact.

Sugar keeps your hormone insulin ramped up, storing belly fat, lowering muscle mass, and crashing T levels. Belly fat elevates estrogen levels in men, and low libido and erectile dysfunction often result. One study found that glucose (sugar) significantly reduced total and free testosterone levels in men.Dumping the sweet stuff (including sneaky sugars) could help hit your T-reset button.

2. Get optimal nutrient levels.

One study found that higher zinc levels mean normal T levels. Another found magnesium supplementation increases free and total testosterone values in sedentary men and athletes. Look for these and other nutrients in a professional-quality multivitamin.

3. Burst to raise T.

High-intensity interval training (HIIT) gives you a killer workout in just minutes a day, but the most efficient, effective exercise on the planet can also help to normalize testosterone. One study found that for middle-age men, supplementing with dehydroepiandrosterone (DHEA) combined with burst training could raise free testosterone levels.

4. Sleep well.

Ever noticed you’re not really feeling frisky when you’re tired and jittery, coasting on your third dark roast? Among its other detrimental effects, studies find sleep-loss reduces testosterone levels in men. Aim for seven to nine hours of quality, uninterrupted sleep every night.

5. Reduce stress.

Chronic stress levels can crash and burn T levels, sinking your libido in the bargain. Among other problems, one study associated increased job stress with decreased T levels in men. Whether you choose massage, yoga,meditation, or deep breathing, find something that helps you de-stress, and prioritize it.

If you’ve struggled with low libido or other low-T signals, did you opt for testosterone replacement therapy? What strategy would you add here to normalize testosterone levels? Share yours below.

http://www.mindbodygreen.com/0-22089/lost-interest-in-sex-cant-lose-weight-it-could-be-this.html

Reducing Stress and Anxiety Is As Simple As Five Minutes

REALIZE YOU STRESS POINTS

Everyone has a situation or environment that creates stress in their life. Right before they pull up to their job or right before they take their kids to school. These stress points are critical. When stress and anxiety build up, they have a compounding effect. It becomes a snow ball that builds in the back of your mind like white noise from a TV in an empty room. You may not consciously know it is there, but it is. The key to ensure you reduce your stress and anxiety is to stop it before it starts.

To do this, make sure you inventory your stress points. Where do you start to feel anxiety? Where does uncontrollable stress come into play? Identifying the stress points are critical in preemptively striking before it starts.

BREATHING IS NOT JUST GOOD FOR YOUR BODY

Before you start reducing your stress and anxiety, you need to learn your coping techniques. One of the fundamental mediations used to lower stress and anxiety is a basic breathing exercise. Sit with your back straight, head up and eyes closed. Breath in through your nose slowly at a 4 second cadence and exhale through your mouth at a 4 second cadence. Repeat the exercise 10 times just to start. Put a primary emphases on the exhale and focus on the breath leaving your body. Eventually, increase the length of the breathing exercises until you are able to complete 1 3 - 5 minute exercises.

BREATHING EXERCISES AT YOUR STRESS POINTS

After becoming accustom to your breathing exercises, it will be time to put them into action. Take inventory of your stress points and identify preemptive times to practice your breathing exercises. For example, a stress point may be right before entering your job or going to work. If this is the case, your breathing exercises should be done right before exiting your car to walk into the office or right before you leave the drive way in your car from home. The goal of the exercises are to focus your mind and prepare it for the stressors about to be engaged.

PRACTICE YOUR BREATHING EXERCISES AS NEEDED

Do not limit yourself to one or two sessions of breathing exercises. The day is never stagnant and is ready to throw your way stresses and place you in anxiety building situations. Be aware of these variables. You may not be able to do your breathing exercises every time but incorporating them into your day to battle these unforeseen variables will go a long way to alleviate unwanted anxiety and stress.

https://ezinearticles.com/?Reducing-Stress-and-Anxiety-Is-As-Simple-As-Five-Minutes&id=9177830