What Is Anxiety

Children can be a major change in your life. If you are suddenly finding it difficult to handle your children or that you are now in charge of raising children, you need to learn to handle stress, and to remain calm through out the many problems that children can ‘throw’ at your family and into your life.

To keep calm, no matter what the situation you have a few alternatives, you can make a joke about it, you can breath deeply or you can walk away.  Depending on the seriousness of the situation and how upset you really are, will also determine just what you are going to do at the moment when you feel that stress attach coming on. For some, a stress attack is felt as you clench your teeth, others notice your voice is rising, and sometimes, you may even feel your heart race a bit, and for a continued time.

Facing your problems head on is going to aid in lessening stress right away. For example, your daughter just brought her boyfriend home and they are heading to her room. Simply avoid stress, by telling your daughter, sorry, friends have to stay in the family room, rules are rules. If she doesn’t like it, she will have her boyfriend leave. If you aren’t speaking your mind, you are going to feel your blood boiling the entire time they are in her room, no matter what age she is or what you may be told they are doing. Breathe deeply, and start out with a solid voice. As you approach the situation you are in control, and you are putting stress behind you. As you are in control, you are reminding the child you are the parent and that what you say goes.

What you will find is that you have many ways of remaining in control, even if your son or daughter is being defiant. Perhaps your daughter continued walking to her bedroom with her boyfriend, what are you going to do next? Make a joke about it! Go to the basement, flip all the breakers, make the house dark. Make the stay unwelcome and make it known. There will be no computer no lights, no music when the lights are out. When the daughter comes out of the room to inquire what is going on, you can sit in the family room with a few candles and state to your daughter that you don’t know what is going on, and that maybe they should come down where the lights are. You never have to let anyone know about your ‘joke’ but you will feel less stress, because you are in control.

While these situations may seem a bit silly, they can actually be quite aggravating on the parents stress levels, and health levels.  It is vital to remember to control a situation, and to be in charge, you are going to feel less stress about any situation involving your child. Keep yourself under control, be in control, breathe deeply, and do something about those things in life that are causing you stress! You can use this simple story to apply to many situations your children; your teens are going to ‘throw’ at you to keep your sanity!

Usually, when you are stressed, your heart speeds up and your head pounds. What actually happens is that your pituitary gland releases a certain hormone, which in turn triggers your adrenal glands to release stress hormones (i.e., cortisol and adrenaline) into your bloodstream. As a result, several of your body’s systems are upset.

Again, this is something that I certainly do not want you to get worried about. However, if you are concerned about the physical signs of aging or you (or someone you care about) has skin problems caused by stress or anxiety, I would encourage you to, at least, to take the stress test, and read two articles which I have posted here:

Take The Stress Test Here

Anti Aging Care

Anti Aging Face Care Products

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Obsessive-compulsive disorder, also known as OCD, is just one of the many kinds of anxiety disorders affecting millions of people around the world. People with OCD often find that they do specific rituals and these obsessions can make it very difficult to interact with people in public. However, if you stay home all the time, you are actually hurting yourself even more. There are many ways to OCD-proof your home in order to move forward with your treatment and with overcoming OCD in your life completely.

First, you need to identify your obsessions. People obsess with everything from fear of dying to germs. Your obsessions will be the things you think about all the time, even when you wish you weren’t thinking about them. Next, identify your compulsions. Compulsions will be things that you feel like you must do because of you obsessions. For example, you may feel like you need to clean you bathroom a certain number of times a day or say a phrase a certain number of times repeatedly. Knowing your specific obsessions and compulsions is not difficult, but it is nevertheless the first step to helping to improve your condition while at home.

OCD might become a regular part of your life while you are at home where as you might be able to control yourself more readily when you are in public. Why? You may simply find it embarrassing to give in to your obsessions when you are around other people. That proves that you can actually have control, you just don’t want to, for whatever reason, when you are at home. To combat this, invite friends into your home often. When your home becomes, essentially, a public place, you’ll be less tempted to give in to your obsessions and compulsions, and over time your brain will be automatically programmed to perceive your home as somewhere where these activities are not ok.

Another great way to combat OCD in the home is to purchase a stopwatch. Whenever you begin to obsess about something stop the watch, and when you’re back in control, stop the watch. Do this throughout the day and then every night check out your total time for the day. You may be surprised about the time you’ve been wasting! Chart your progress and keep in mind this waste whenever you begin to obsess—you could be doing more enjoyable things with your time. OCD affects everyone, not just you, so by stopping your OCD behavior in the home you can work on a positive step towards recovery for yourself and those around you.

Usually, when you are stressed, your heart speeds up and your head pounds. What actually happens is that your pituitary gland releases a certain hormone, which in turn triggers your adrenal glands to release stress hormones (i.e., cortisol and adrenaline) into your bloodstream. As a result, several of your body’s systems are upset.

Again, this is something that I certainly do not want you to get worried about. However, if you are concerned about the physical signs of aging or you (or someone you care about) has skin problems caused by stress or anxiety, I would encourage you to, at least, to take the stress test, and read two articles which I have posted here:

Take The Stress Test Here

Anti Aging Care

Anti Aging Face Care Products

Technorati Tags: anxiety attacks, anxiety disorders, blocking behaviors, coping with stress, dealing with anxiety, how to eliminate stress, how to relieve tension, managing stress, obsessive compulsive disorder, OCD, panic attacks, panic disorders, self hypnosis, stress and anxiety, stress in the workplace, stress management

Patients who have anxiety disorders will often find that dealing with their medical condition, but people who love those with anxiety disorders many find coping even more difficult. If you yourself do not have an anxiety disorder, it may be difficult to understand another person, and yet you must still offer full support. Here are some methods you can deal with a friend or family member that has an anxiety disorder.

First, learn all you can about anxiety disorders and your loved one’s specific condition. Anxiety disorders range from slight to very severe and can be caused by a number of things. When you understand what causes a certain condition and how it is treated, you can better help your loved one. You can look up information on the Internet, talk to your love one’s doctor or other medical professionals, read up on the latest news in professional journals and magazines, and purchase or borrow from the library books on the anxiety disorder affecting your. Knowledge about the subject will help you to understand the condition, even if you are not personally suffering from it.

Another way to deal with a loved one’s anxiety disorder is to join support groups. You may not benefit from a support group full of people who are suffering from the disorder, but you can absolutely look for support groups for family members of those suffering from anxiety disorders. If these sorts of support groups are not available, you can look for some devoted to friends and family members of people suffering from mental illnesses in general. Don’t be afraid to start you own as well! There are millions of people suffering from anxiety disorders, each with loved ones who would benefit from a support group. Contact your local community center or hospital in order to check if support group meetings are being offered.

When dealing with a loved one’s anxiety disorder, it is also important to remember to take care of you own health as well. Helping someone who is dealing with any kind of medical condition, including a mental illness, can be emotionally draining and physically difficult. Don’t be afraid to ask for your own medical help by talking to a doctor or therapist. The most important thing in your life should be your own physical, emotional, and mental health, because if you aren’t at your best, you can’t help anyone else with his or her medical problems either.

Usually, when you are stressed, your heart speeds up and your head pounds. What actually happens is that your pituitary gland releases a certain hormone, which in turn triggers your adrenal glands to release stress hormones (i.e., cortisol and adrenaline) into your bloodstream. As a result, several of your body’s systems are upset.

Again, this is something that I certainly do not want you to get worried about. However, if you are concerned about the physical signs of aging or you (or someone you care about) has skin problems caused by stress, I would encourage you to, at least, to take the stress test, and read two articles which I have posted here:

Take The Stress Test Here

Anti Aging Care

Anti Aging Face Care Products

Technorati Tags: anxiety attacks, anxiety disorders, blocking behaviors, coping with stress, dealing with anxiety, how to eliminate stress, how to relieve tension, managing stress, panic attacks, panic disorders, self hypnosis, stress and anxiety, stress in the workplace, stress management

It is not easy to prevent stress.  This is the number one health problem for most people. Although stress itself may not be the cause of serious ill-health, the side effects from it can be.  So many things cause stress in daily life.  It can appear in the body in many ways and forms.  Stress is brought on differently in every person and for some people; it is a debilitating disease that can ruin an entire life. 

Some of the reasons for stress can be work, family, a terrible or sudden loss of a loved one, an ended marriage or relationship or problems in health and diet.  Stress can come from anything and take over a person’s life very quickly.  It is important for people to learn to prevent stress or more stress in their life. 

One way to help prevent stress is to have a good diet.  You need to make sure that you are filling your body with healthy foods that will support your mental and physical health.  The more junk that you eat will in turn make you gain weight or hurt your health.  Eating too much of this junk food will only make a person feel bad and may cause depression for some people.

Having a good exercise program is another important factor in relieving stress.  Exercise can make a person feel better, when they are feeling bad.  Exercise will help take stress out of the body and help you feel better inside and out.  You will be burning off calories and helping your body becomes stronger and healthier by reducing stress that you are accumulating. 

There are also medications for people that are dealing with stress.  There are different forms of prescription medication that that a doctor can prescribe for a person.  There are also forms of vitamins that can be used to help a person deal with stress as well.  These vitamins are going to help with the support of the mind and help people to maintain a better outlook.

One of the most important things in preventing stress is to have a good support system.  This means that you should have the help that you are going to need from your friends and family.  You will want have someone to lean on when you are in need and they will be there with your through all of your stressful situations.  You will be able to manage your stress and feel more confident in finding a way out of it.

Usually, when you are stressed, your heart speeds up and your head pounds. What actually happens is that your pituitary gland releases a certain hormone, which in turn triggers your adrenal glands to release stress hormones (i.e., cortisol and adrenaline) into your bloodstream. As a result, several of your body’s systems are upset.

Again, this is something that I certainly do not want you to get worried about. However, if you are concerned about the physical signs of aging or you (or someone you care about) has skin problems, I would encourage you to, at least, to take the stress test, and read two articles which I have posted here:

Take The Stress Test Here

Anti Aging Care

Anti Aging Face Care Products

Technorati Tags: anxiety attacks, anxiety disorders, blocking behaviors, coping with stress, dealing with anxiety, how to eliminate stress, how to relieve tension, managing stress, panic attacks, panic disorders, self hypnosis, stress and anxiety, stress in the workplace, stress management

If you’ve learned nothing from reading this blog, we hope you realize and understand that there is NO WAY to completely eliminate stress from your life.  What you can do is to learn how to make that stress work FOR you.

Stress management isn’t as difficult as it might actually seem. 

However, we can’t emphasize this next point enough.  If you think you have too much stress in your life, it may be helpful to talk with your doctor, spiritual advisor, or local mental health association. Because reactions to stress can be a factor in depression, anxiety and other disorders, they may suggest that you visit with a psychiatrist, psychologist, social worker, or other qualified counselor.

We don’t want to present ourselves as medical professionals.  All we want to do is give you some tools to implement in your life to help you better cope with those things that make us overwhelmed and feel out of control.

You may also want to look into time management tools in order to get rid of some of your stressors.  When we feel like we don’t have enough time to do the things that need to be done, that creates more stress and can lead to anxiety which, believe me, you don’t want to have!

Stress management tips are simple cost effective methods to effectively check stress. They can be practiced anywhere and at anytime.  Well, almost!

If you feel you are in need of help, do not hesitate. You might not be correct always.  The cause of your stress might be for no reason at all. But it might be physical in its roots.  Someone else might be able to solve it easily. Understand your limitations and it can relieve stress to a large extent.

Stress is a normal part of life. In small quantities, stress is good — it can motivate you and help you be more productive. However, too much stress, or a strong response to stress, is harmful.

It can set you up for general poor health as well as specific physical or psychological illnesses like infection, heart disease, or depression. Persistent and unrelenting stress often leads to anxiety and unhealthy behaviors like overeating and abuse of alcohol or drugs.

Just like causes of stress differ from person to person, what relieves stress is not the same for everyone. In general, however, making certain lifestyle changes as well as finding healthy, enjoyable ways to cope with stress helps most people.  I hope that I’ve given you some great ways of dealing with the stress that we all feel!

Above all, remember that you are in no way alone in this battle.  There are hundreds of thousands of people out there who feel overwhelmed and nearly completely out of control.  That’s why we wanted to give you this book.  So you can find peace within yourself and realize that we’re all on this big blue marble for a reason.

You are too!  Enjoy it and live life to its fullest.  And when you feel yourself stressed out or beset with a panic attack, relax, breathe through it, and know that there are many, many people who know exactly how you feel.

I like Bobby McFarrin’s philosophy best of all – “Don’t Worry, Be Happy!”

Usually, when you are stressed, your heart speeds up and your head pounds. What actually happens is that your pituitary gland releases a certain hormone, which in turn triggers your adrenal glands to release stress hormones (i.e., cortisol and adrenaline) into your bloodstream. As a result, several of your body’s systems are upset.

Again, this is something that I certainly do not want you to get worried about. However, if you are concerned about the physical signs of aging or you (or someone you care about) has skin problems, I would encourage you to, at least, to take the stress test, and read two articles which I have posted here:

Take The Stress Test Here

Anti Aging Care

Anti Aging Face Care Products

Technorati Tags: anxiety attacks, anxiety disorders, blocking behaviors, coping with stress, dealing with anxiety, how to eliminate stress, how to relieve tension, managing stress, panic attacks, panic disorders, self hypnosis, stress and anxiety, stress in the workplace, stress management

Coffee breaks aren’t the only times when you can take a moment for yourself.  Experience has actually taught me that coffee (or smoke) breaks can actually add to the stress you feel when you’re at work.

Some of the suggestions we’ve given you in this series of posts can certainly be practiced at work, but, unfortunately, others cannot.  Here’s a tried and true method to help you relax at work.

First and foremost, find a place to sit.  Sit up straight with your back against the back of your chair, your feet flat on the floor, and your hands resting lightly on your thighs.

If possible, close your eyes. You may do the exercise without closing your eyes, but closing your eyes will help you relax a bit more. Do not clench your eyes shut. Let your eyelids fall naturally.

Breathe in slowly through your nose, counting to 5. Hold the breath for a count of 5. Breathe out slowly, counting to five. Repeat.

This exercise is performed by tensing and holding a set of muscles for a count of 5, and then relaxing the set of muscles for a count of 5.
 
When you tense each muscle set, do it as hard as you can without hurting yourself. When you release the hold, be as relaxed as possible.

Begin by tensing your feet. Do this by pulling your feet off the floor and your toes toward you while keeping your heels on the floor. Hold for a slow count of 5.  Release the hold. Let your feet fall gently back. Feel the relaxation. Think about how it feels compared to when you tensed the muscles. Relax for a count of 5.

Next tense your thigh muscles as hard as you can. Hold for a count of 5. Relax the muscles and count to 5.

Tighten your abdominal muscles and hold for a count of 5. Relax the muscles for a count of 5. Be sure you are continuing to sit up straight.

Tense your arm and hand muscles by squeezing your hands into fists as hard as you can. Hold for a count of 5. Relax the muscles completely for a count of 5.
Tighten your upper back by pushing your shoulders back as if you are trying to touch your shoulder blades together. Hold for a count of 5. Relax for a count of 5.

Tense your shoulders by raising them toward your ears as if shrugging and holding for a count of 5. Relax for a count of 5.

Tighten your neck first by gently moving your head back (as if looking at the ceiling) and holding for 5. Relax for 5. Then gently drop your head forward and hold for 5. Relax for a count of 5.

Tighten your face muscles. First open your mouth wide and hold for 5. Relax for 5. Then raise your eye brows up high and hold for 5. Relax for 5. Finally clench your eyes tightly shut and hold for 5. Relax (with eyes gently closed) for 5.

Finish the exercise with breathing. Breathe in slowly through your nose, counting to 5. Hold the breath for a count of 5. Breathe out slowly, counting to five. Repeat 4 times. And that’s it!

Perform this exercise whenever you need to relax, whether it’s on a plane or in a car or anyplace else you may be sitting. Because this exercise may be very relaxing, it should not be performed while driving.

Over time, if performed regularly, this exercise will help you recognize tension in your body. You will be able to relax muscles at any time rather than performing the entire exercise. Perform at least twice a day for long-term results.

You may develop your own longer relaxation exercise by adding more muscle groups. Pinpoint your own areas of tension then tense and relax these areas in the same way.

Maximize the relaxation benefits of this exercise by visualizing a peaceful scene at the end of the exercise. Visualize a scene - a place where you feel relaxed - in detail for at least 5 minutes.  Remember the happy place?  Go there and enjoy it!

Usually, when you are stressed, your heart speeds up and your head pounds. What actually happens is that your pituitary gland releases a certain hormone, which in turn triggers your adrenal glands to release stress hormones (i.e., cortisol and adrenaline) into your bloodstream. As a result, several of your body’s systems are upset.

Again, this is something that I certainly do not want you to get worried about. However, if you are concerned about the physical signs of aging or you (or someone you care about) has skin problems, I would encourage you to, at least, to take the stress test, and read two articles which I have posted here:

Take The Stress Test Here

Anti Aging Care

Anti Aging Face Care Products

Technorati Tags: anxiety attacks, anxiety disorders, blocking behaviors, coping with stress, dealing with anxiety, how to eliminate stress, how to relieve tension, managing stress, panic attacks, panic disorders, self hypnosis, stress and anxiety, stress in the workplace, stress management

So often, we know inside ourselves that we need a break.  That break might be a full-fledged vacation or a weekend getaway.  Either way, getting out of the daily grind can be amazingly liberating and a huge way to get rid of stress and anxiety.

Unfortunately, many people think they can’t take the time to get away.  This is toxic thinking.  Get out and get away!

How many times have you continued working, knowing that you are not giving 100% to the task at hand?  How many times have you read or written the same sentence over and over again, as your mind keeps wandering and thinking about other things?  How often have you wanted to take a break from the family or kids but feared the consequences of doing so?  It’s time for a break!

Why do we not allow ourselves the time to take a ‘time out’?  Perhaps we feel like we don’t deserve it or that there’s just too much to be done.  There are many genuine reasons for needing to complete jobs and tasks; however we may also on occasion have ‘hidden agendas’ as to why we cannot stop for a break.  Why?

It could be ego.  Some people simply enjoy boasting about, ‘how late they had to work in order to complete a project’ or ‘how much effort they invested in order to complete the job so quickly’.  This type of person is often looking to impress others with their efforts, thereby increasing their ego in the process.

Maybe you think you just can’t take the time off.  “I can’t stop; I just have to get this finished”. Does this sound familiar? “I can’t stop because the job has to be finished, WHY? So I can move straight on to the next thing, and the next, and the next etc…”  This person will find that there is always something that has to be done, which will constantly prevent him/her from taking a break.

Maybe you just feel like you need to be needed.  A mother managing the household, kids and other chores may feel as if her household will collapse if she were to put her feet up or take a weekend off! By not taking a break she can keep convincing herself that her role is crucial and the family would collapse without her input. This may indeed be true, but is still not a good enough reason to prevent her having a rest!

Get rid of that thinking!  You can get some amazing benefits just by taking a little time for yourself!  Allowing your mind and/or body to rest can help re-focus your attention, sharpen your wits and increase motivation. In addition, taking time out helps to relieve stress, can aid the recovery of tired muscles and also promotes the discovery that there is more to life than just work.

Many athletes will tell you that an important part of their training routine is rest.  Muscles need time to repair after a workout.  Remember that your brain is a type of muscle as well.  It needs time to rest and recuperate in order to perform at its best.  By giving your brain time off, you’ll be able to better concentrate and give tasks you once found difficult your full attention.  They’ll be easier, believe me! 

So you’ve decided that a break is in order.  Good for you!  A break can be anything from a 10-minute meditation session to a trip around the world, and anything in-between. I think a break should be something that takes your mind off of a preoccupation with the everyday tedium of life.
 
So depending on the time you wish to give towards relaxing you may enjoy reading, watching a movie, cooking, playing with the kids, riding a motorbike or driving, exercising or doing sports, traveling or simply sleeping!

While you are taking this rest, above all, allow yourself the time to do it and don’t feel guilty about.  You will gain so very much by this time off, so enjoy the time you are giving yourself.

Life will go on without you and contrary to what your mind might be telling you, everyone will survive – even when you’re not there!  Let everything go  and concentrate on YOU for once instead of everyone around you!

If you’re feeling tired, unmotivated or just in need of a rest, don’t be a martyr or look negatively at this. You may actually find that in reality, allowing yourself a break will actually help you ultimately become more efficient and effective in every part of your life.  Plus you’ll get the badly needed recharging of your “batteries” that you need and sorely deserve!

Work can probably be one of the most stressful places to be.  You might think that none of these techniques can help you when you’re around your co-workers.  You couldn’t be more wrong.

If you want to know why, come back tomorrow - “Relaxing At Work”.

Usually, when you are stressed, your heart speeds up and your head pounds. What actually happens is that your pituitary gland releases a certain hormone, which in turn triggers your adrenal glands to release stress hormones (i.e., cortisol and adrenaline) into your bloodstream. As a result, several of your body’s systems are upset.

Again, this is something that I certainly do not want you to get worried about. However, if you are concerned about the physical signs of aging or you (or someone you care about) has skin problems, I would encourage you to, at least, to take the stress test, and read two articles which I have posted here:

Take The Stress Test Here

Anti Aging Care

Anti Aging Face Care Products

Technorati Tags: anxiety attacks, anxiety disorders, blocking behaviors, coping with stress, dealing with anxiety, how to eliminate stress, how to relieve tension, managing stress, panic attacks, panic disorders, self hypnosis, stress and anxiety, stress in the workplace, stress management

One huge problem people who are overly stressed out have is the ability to say “No” when they need to.  Maybe your mother wants you to take Grandma to the store, but you’re in the middle of a big work project.  Perhaps your best friend asks if you wouldn’t mind babysitting her kids when you’ve already made plans with yourself to get a haircut.

There’s no reason why you have to say “Yes” to everyone. 

In fact, there are often many times when you should turn them down.  If you find yourself agreeing to do things when you really don’t want to, you’re a people pleaser.  In general, this isn’t a bad trait to have, but it can be a huge stressor.

People pleasers think of other people’s needs before their own. They worry about what other people want, think, or need, and spend a lot of time doing things for others. They rarely do things for themselves, and feel guilty when they do. It’s hard being a people pleaser.

People pleasers hold back from saying what they really think or from asking for what they want if they think someone will be upset with them for it. Yet they often spend time with people who don’t consider their needs at all. In fact, people pleasers often feel driven to make insensitive or unhappy people feel better - even at the detriment to themselves.

Constantly trying to please other people is draining and many people pleasers feel anxious, worried, unhappy, and tired a lot of the time. They may not understand why no one does anything for them, when they do so much for others - but they often won’t ask for what they need.

This is the trap I fell into.  I found myself always agreeing to do for others but when I needed those same people to help ME out, they were curiously occupied.

A people pleaser may believe that if they ask someone for help and that person agrees, that person would be giving out of obligation, not because they really wanted to. The thinking goes - if they really wanted to help, they would have offered without my asking.
 
This line of thinking happens because people pleasers themselves feel obliged to help and do not always do things because they want to. Sadly, people pleasers have been taught that their worth depends on doing things for other people.

It’s painful being a people pleaser – believe me, I know! People pleasers are not only very sensitive to other people’s feelings, and often take things personally, but they also rarely focus on themselves.

When they do take a moment for themselves, they feel selfish, indulgent, and guilty which is why they are often on the go, rushing to get things done. Because people pleasers accomplish so much and are easy to get along with, they are often the first to be asked to do things - they are vulnerable to be being taken advantage of.

People pleasers were most likely raised in homes where their needs and feelings were not valued, respected, or considered important. They were often expected as children to respond to or to take care of other people’s needs. Or they may have been silenced, neglected, or otherwise abused, thus learning that their feelings and needs were not important.

In many cultures, girls are raised to be people pleasers - to think of others’ needs first, and to neglect their own. Many women have at least some degree of people pleasing in them. Men who identified with their mothers often do as well.

People pleasers’ focus is mostly on others and away from themselves. They often feel empty, or don’t know how they feel, what they think, or what they want for themselves. But it’s possible to change this pattern and to feel better about yourself.

I managed to learn how to break out of this cycle.  You can do the same thing if you see yourself in the above description.  You want to know how?  It’s easier than you think!

First, practice saying NO. This is a very important word! Say it as often as you can, just to hear the word come out of your mouth. Say it out loud when you are alone. Practice phrases with NO in them, such as, “No, I can’t do that” or “No, I don’t want to go there”.  Try it for simple things first, and then build your way up to harder situations.

Stop saying YES all the time. Try to pause or take a breath before responding to someone’s request. You may want to answer requests with “I need to think about it first, I’ll get back to you” or “Let me check my schedule and call you back”. Use any phrase that you feel comfortable with that gives you time before you automatically respond with YES.

Take small breaks, even if you feel guilty. You won’t always feel guilty, but most likely in the beginning you will.  Remember that your mental health is well worth the aggravation you may have to take from others.  What’s important is you.  When you are healthy, those around you will be healthy!

Figure out what gives you pleasure.  For example, you may like reading magazines, watching videos, going to a park, or listening to music.  Give yourself permission to do those things and then enjoy them.

Ask someone to help you with something. I know this is a hard one but you can do it!  After all, everyone else is asking YOU for favors, why shouldn’t YOU ask THEM?  Just be tolerant if they turn you down.  Just because you have always told them “Yes” doesn’t mean they always have to tell you “Yes”.

Check in with how you feel and what you are thinking. It’s important to be aware of these things; they’re part of who you are. And then try saying what you feel and think more often.  Just remember to have a little decorum in certain situations. 

Many people pleasers believe that nobody will like them if they stop doing things for other people. If someone stops liking you because you don’t do what they ask, then you’re being used by them and probably don’t want them as a friend anyway.

People will like you for who you are and not simply for what you do. You deserve to take time to yourself, to say NO, and to take care of yourself without feeling guilty. It’s within your reach to change - one small step at a time!

I think most people would be in complete agreement when I make this next statement.  McDonald’s had it right – You Deserve A Break Today! But I need to ask you to tune in again tomorrow. See you then and please, take it easy.

Usually, when you are stressed, your heart speeds up and your head pounds. What actually happens is that your pituitary gland releases a certain hormone, which in turn triggers your adrenal glands to release stress hormones (i.e., cortisol and adrenaline) into your bloodstream. As a result, several of your body’s systems are upset.

Again, this is something that I certainly do not want you to get worried about. However, if you are concerned about the physical signs of aging or you (or someone you care about) has skin problems, I would encourage you to, at least, to take the stress test, and read two articles which I have posted here:

Take The Stress Test Here

Anti Aging Care

Anti Aging Face Care Products

Technorati Tags: anxiety attacks, anxiety disorders, blocking behaviors, coping with stress, dealing with anxiety, how to eliminate stress, how to relieve tension, managing stress, panic attacks, panic disorders, self hypnosis, stress and anxiety, stress in the workplace, stress management

Even More Stress Busters!

19.    Yell.

I really love this thought and have used it many times myself!  Yell!  That’s right, scream at the top of your lungs – as loud as you can.  While this may not be feasible in your home, it works great when you’re in your car with the windows rolled up.  Let out a guttural yelp from deep down inside.  It’s liberating!

20.    Sing. 

As we said in the previous chapter, music can be extremely beneficial when getting rid of stress.  Think how much better you can feel when you belt out “Copacabana” at the top of your lungs!  Who cares if you can’t carry a tune?  You’re doing this for you!

21.    Take up a new hobby like knitting or crocheting. 

Don’t worry about being good at it. It’s the process that’s beneficial. Sitting still while performing repetitive movements is calming and stabilizing for many people. It can be time to collect your thoughts.

22.    Start a garden.

Even apartment-dwellers can do this. Inside in pots, pots on the patio, pots, a small spot in your yard. There is a little work to setting it up.
Tending plants, fruits, vegetables, flowers and watching them grow, bloom, or yield food is rewarding. Avid gardeners say working a garden is the best way to control stress and worry. An added benefit is the creation of a more beautiful, restful environment.

23.    Play with a dog or cat. 

Experts say pet owners have longer lives and fewer stress symptoms that non-pet owners.  Playing with your pet provide good vibrations – for you and for the pet!  It’s a form of social interaction with no pressure to meet anyone’s expectations!

24.    Look at the stars and the moon. 

It can be a very humbling experience to lay on a blanket with your hands behind your head and gaze up into the night sky.  It’s more than humbling; it’s downright beautiful and relaxing!

Just the other night, my grandson and I got a blanket out and lay in the yard looking at the moon going behind the clouds and gazing at the stars.  He’s only three, so it’s a fascinating experience for him, but looking at the sky through his eyes made it even more fascinating for me.

I could feel all my worries melting away as we chatted about the astronauts that get to see the stars close up and how big the universe is while we remain so small.  When you look at the vastness of the sky, you realize that our problems are small compared to that.  I also get great comfort from seeing that one bright star in the sky that is always above my house. 

25.    Treat yourself to some comfort food. 

But be careful or over-eating could become your big stressor.  Enjoy in moderation and make yourself feel better.

I love mashed potatoes and gravy and macaroni and cheese.  Those are my comfort foods.  But I make sure that I don’t overdo it.  I give myself just enough to bring on that calming feeling.

26.    Swing. 

Remember the feeling of sitting inside that little piece of leather on the playground as you sway back and forth and feel the wind whipping through you hair?  Do that!  If you don’t have a swing in your yard, go to a playground and remember to pump your legs back and forth to see how high you can go.  It’s liberating!

27.    Take a candle lit bubble bath. 

Even you guys out there can benefit from a warm bath bathed in the soft glow of candlelight.  Lay your head back, feel the bubbles and the warm water, and let your stress go right down the drain when you pull the plug!

Phew!  There you have it, twenty-seven ways to relax and de-stress!  You can come up with your own ways as well!  The key, really, is to find something that makes you feel better when you are overwhelmed and practice that method faithfully.  You’ll be a much happier and healthier person overall.

Usually, when you are stressed, your heart speeds up and your head pounds. What actually happens is that your pituitary gland releases a certain hormone, which in turn triggers your adrenal glands to release stress hormones (i.e., cortisol and adrenaline) into your bloodstream. As a result, several of your body’s systems are upset.

Again, this is something that I certainly do not want you to get worried about. However, if you are concerned about the physical signs of aging or you (or someone you care about) has skin problems, I would encourage you to, at least, to take the stress test, and read two articles which I have posted here:

Take The Stress Test Here

Anti Aging Care

Anti Aging Face Care Products

Technorati Tags: anxiety attacks, anxiety disorders, blocking behaviors, coping with stress, dealing with anxiety, how to eliminate stress, how to relieve tension, managing stress, panic attacks, panic disorders, self hypnosis, stress and anxiety, stress in the workplace, stress management

Here Come The Stress Busters! Following on from yesterday…

6.    Make stress your friend

Acknowledge that stress is good and make stress your friend! Based on the body’s natural “fight or flight” response that burst of energy will enhance your performance at the right moment. I’ve yet to see a top sportsman totally relaxed before a big competition. Use stress wisely to push yourself that little bit harder when it counts most.

7.    Stress is contagious

What we mean by this is that negative people can be a huge stressor.  Negativity breeds stress and some people know how to do nothing but complain.  Now you can look at this in one of two ways.  First, they see you as a positive, upbeat person and hope that you can bring them back “up”.  If that’s not it, then they’re just a negative person and can’t feel better about themselves unless those around them are negative as well.

Don’t get caught up in their downing behavior.  Recognize that these kinds of people have their own stress and then limit your contact with them.  You can try to play stress doctor and teach them how to better manage their stress, but be aware that this may contribute more to your own stress, so tread lightly.

8.    Copy good stress managers

When people around are losing their head, which keeps calm? What are they doing differently? What is their attitude? What language do they use? Are they trained and experienced?

Figure it out from afar or sit them down for a chat. Learn from the best stress managers and copy what they do.

9.    Use heavy breathing.

You can trick your body into relaxing by using heavy breathing. Breathe in slowly for a count of 7 then breathe out for a count of 11. Repeat the 7-11 breathing until your heart rate slows down, your sweaty palms dry off and things start to feel more normal.

10.    Stop stress thought trains

It is possible to tangle yourself up in a stress knot all by yourself. “If this happens, then that might happen and then we’re all up the creek!” Most of these things never happen, so why waste all that energy worrying needlessly?

Give stress thought-trains the red light and stop them in their tracks. Okay so it might go wrong – how likely is that and what can you do to prevent it?

11.    Know your stress hot spots and trigger points

Presentations, interviews, meetings, giving difficult feedback, tight deadlines……. My heart rate is cranking up just writing these down!
Make your own list of stress trigger points or hot spots. Be specific. Is it only presentations to a certain audience that get you worked up? Does one project cause more stress than another? Did you drink too much coffee?

Knowing what causes your stress is powerful information, as you can take action to make it less stressful. Do you need to learn some new skills? Do you need extra resources? Do you need to switch to de-caffeinated coffee?

12.    Eat, drink, sleep and be merry!

Lack of sleep, poor diet and no exercise wreaks havoc on our body and mind. Kind of obvious, but worth mentioning as it’s often ignored as a stress management technique. Listen to your mother and don’t burn the candle at both ends!

Avoid using artificial means to dealing with your stress.  That means don’t automatically pour a glass of wine when you think you’re getting stressed out and don’t light up a cigarette.  In actuality, alcohol, nicotine, caffeine, and drugs can make the problem worse.  A better idea is to practice the relaxation techniques we’ve given you.  Then, once you’re relaxed, you can have that glass of wine if you want.

13.    Go outside and enjoy Mother Nature. 

A little sunshine and activity can have amazing ramifications on your stress level and will enhance your entire outlook towards life. Your improved attitude will have a positive effect on everyone in your family and/ or circle of friends; things which seem overwhelming will soon become trivial matters, causing you to wonder what the predicament was.

Not only will you be less stressed, you will be healthier, happier, and more energetic; ready to face whatever obstacles come your way.

14.    Give yourself permission to be a ‘kid’ again.

What did you enjoy when you were a child? Draw; paint; be creative. Play with Play- dough, dance, or read. Play music, allow yourself freedom to express yourself without worry that you’re not keeping with the image of who you are ’supposed’ to be. Just relax and enjoy yourself. We all have a little child in us and it’s a good idea to allow expression of the child within from time to time.

If I might say so, this suggestion is excellent and very therapeutic.  I speak from experience.  I can tell you that there is nothing more satisfying than buying a brand new box of 64 Crayons – the one with the sharpener in the box – and coloring away in a coloring book.  My grandson loves it when I use this stress buster!

15.    Don’t set unrealistic for goals for yourself.

Many of us set ourselves up for defeat simply by setting unrealistic goals for ourselves. For example, if you are dieting, realize you cannot lose 40 pounds in one or two months.

Or maybe you are trying to reach a goal of obtaining a particular job position; whatever your goal is allow sufficient time to reach your goals and realize occasional setbacks may occur.

If you reach your goal without any delays, you will be even happier with yourself for arriving quicker than you planned, but don’t expect it. In fact don’t expect anything; expectations and reality are often two entirely different things.

16.    Learn it is OK to say ‘no’ occasionally. 

Often, many of us feel we have to say ‘yes’ to everyone, every time we are asked for help and feel that we must respond in a positive fashion.  But, remember, you cannot be all things to all people. You must first meet your own needs before you can truly give others what they need while at the same time keeping yourself happy.

17.    You do not have to do everything your family, friends, and others ask. 

Of course you can help others, but first make sure you have done what is necessary to take care of yourself.

18.    Make time for yourself, your number one priority.

Once your own needs are met you will find you have more time for others. And you may find more pleasure in helping others when you don’t feel that you must always put others needs before your own.

We’re not done yet!  There are so many great ways to combat stress and anxiety.  You deserve to get all the information you can.  After all, that’s really why you’re reading this blog, isn’t it? 

Even more great stress busters tomorrow.

Usually, when you are stressed, your heart speeds up and your head pounds. What actually happens is that your pituitary gland releases a certain hormone, which in turn triggers your adrenal glands to release stress hormones (i.e., cortisol and adrenaline) into your bloodstream. As a result, several of your body’s systems are upset.

Again, this is something that I certainly do not want you to get worried about. However, if you are concerned about the physical signs of aging or you (or someone you care about) has skin problems, I would encourage you to, at least, to take the stress test, and read two articles which I have posted here:

Take The Stress Test Here

Anti Aging Care

Anti Aging Face Care Products

Technorati Tags: anxiety attacks, anxiety disorders, blocking behaviors, coping with stress, dealing with anxiety, how to eliminate stress, how to relieve tension, managing stress, panic attacks, panic disorders, self hypnosis, stress and anxiety, stress in the workplace, stress management