Breathing Exercises for Stress Relief

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We can help! Please check out our extensive self-help library in the member's area. You can also register for your free stress management report here. We'd also like to recommend our range of stress-busting products.  Jill is also available for 1-to-1 online therapy if you'd prefer to speak to a very experienced therapist face to face.

3 Stress-Management Techniques for Front Line Workers

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We can help! Please check out our extensive self-help library in the member's area. You can also register for your free stress management report here. We'd also like to recommend our range of stress-busting products.  Jill is also available for 1-to-1 online therapy if you'd prefer to speak to a very experienced therapist face to face.

Managing Stress: Good for Your Health

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We can help! Please check out our extensive self-help library in the member's area. You can also register for your free stress management report here. We'd also like to recommend our range of stress-busting products.  Jill is also available for 1-to-1 online therapy if you'd prefer to speak to a very experienced therapist face to face.

Stretches for Stress Relief

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Stress Reduction for Nursing Students

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Stress Management Tips For Workaholics

Stress Management Tips For Workaholics

Those who spend more time with their works tend to suffer from stress more than the other.

The mental and emotional burden that is often attributed to the demands of work can affect our productivity and efficiency with our task that would often lead us to troubles than not.

This is one reason why it is very important for workaholics to undertake stress management to avoid compromising their career.

You don’t have to be in a special place to apply stress management. In fact, you can do it anytime and anywhere if you feel like it. You can do it while at your work desk, in the comfort room, or even out in the lobby.

The idea here is to control your mind to relax so that you can continue fresh with your task, emotionally, physically, and mentally.

Here are some tips that will surely help you out:

Understand The Cause Of Your Stress

You will never be able to get rid of stress if you don’t know what's causing it. The first stress management tip you might want to apply is to determine what stressed you out.

If it is the project you are working on, your boss, or with your work mates then take some time to determine what about them that gave you stress. Feel free to list them down if you want to keep track of it.

Learn To Relax Your Mind

Relaxation is a very useful stress management technique. Having a clear and focused mind can help in dealing with problems even before they blow up on your faces. You can relax by doing light meditation, breathing exercise, or simply get out for a breath of fresh air. Try to stop thinking about the cause for a few minutes to clear your head.

Keep in mind that there are different ways to help you relax. You can do yoga or a deep meditation exercise during your break. If you don’t know where to start, then you can buy self-help books that detail the steps to help you get started. If you have a ready access to the Internet, feel free to look for relaxation tips online and apply it at your leisure.

Indulge In After-Work Pampering

If you have some free time off from work then you might want to take advantage of this by pampering yourself in the local spa. You don’t have to undergo a complete full-body pampering treatment just to help you relax.

A simple massage or aromatherapy session will do. Keep in mind that a massage can be a relaxation technique for both the mind and the body so having one during your free time will help you relax enough to face the burden of work with a fresh mind.

Make This a Daily Habit

Integrate your stress management techniques with your daily lifestyle if you want to be good at it for your self-improvement project. Doing it just because you got stressed with work is not a good way to practice stress management.

You need to keep practicing your chosen method or technique until you can do it instantaneously. Learn to relax every single time when you're at work and you will surely see that no amount of bickering with your boss or noise from your workmates will stress you out.

Learn Stress Management To Avoid Making Mistakes

Wrong decisions and impromptu choices are always the result of stress. If your mind has gone berserk with a problem, then you can be sure that you will be making mistakes left and right without even knowing it.

You can compromise your career, destroy a business, or even hurt those you love with your actions. If you want to avoid making mistakes then you better learn stress management before it’s too late.

Start To Control Your Stress

The best way to control stress is to have a calm and focused mind. You don’t need special skills or superhuman abilities to cope with stress, you only need your mind for that.

A great way to achieve this is to know the cause of your stress and list them down so that you can tackle it one-by-one. It is not advisable to look at all your problems in one sitting since that will only lead to confusion, and eventually, more stress for you.

Start Your Learning Experience

There are plenty of ways to learn stress management. You can learn it through the experience and advice from experts or those who have already mastered the skill, or you can buy reading materials from the local bookstore. Keep in mind that there are different techniques to use for coping with stress and you need to find one that will work for you.

Another way is to download the materials necessary from the Web. You can even ask the experts in forums regarding their method of dealing with stress from work, friends, family, love life, and the likes. You can note them down and try them out later on to find out whether they work for you or not.

Some Stress Management Ideas

If it's your first time to try out stress management then it would be safe to say that you wouldn’t know where to begin. You can read tons of materials on it but it will still take some time for you to master the basics.

If you are in need of immediate stress relief, then here are some ideas that will surely help you out in your time of need:

Get a Massage

Pampering yourself is one way to cope with stress. You can visit your local health spa and indulge yourself in one of their traditional massage styles to loosen those knotted muscles and relax while experts are working their magic on you. Shiatsu is considered to be the best choice for a relaxation massage, followed closely by Swedish.

Aromatherapy

There are certain scents from plant extracts that can greatly affect our mood. Have your stomach ever grumbled when you smell something delectable? This is the same thing with aromatherapy and stress.

You can enjoy an aromatherapy session along with your massage or you can buy some incense or oils from the nearby health shops and use them on your home or while in the office. Also, the smell will also have some effect on those around you for a calmer atmosphere.

Listen To Music

A common adage says that music can soothe the savage beast and stress is definitely a wild beast inside you waiting for the right moment to pounce.

You can try to listen to your favorite music to help you relax and get back your lost rhythm. This is practically the most common method for coping with stress and it will surely work for you if you give it a try.

We can help! Please check out our extensive self-help library in the member's area. We'd also like to recommend our range of stress-busting products.

Jill is also available for 1-to-1 online therapy if you'd prefer to speak to a very experienced therapist face to face.

Stress Management Program For Busy-Bodies

Stress Management Program For Busy-Bodies

Everyone would agree that one of the sources of stress is your workplace.

The seemingly impossible task assigned to you, noisy workmates, the pollution in and out of the office, as well as your state of mind can easily lead you to the throes of stress if you aren’t careful.

If you don’t take some time off from your busy schedule to address the problem, then stress will just keep piling up on you until such time that it will affect your work, which could prove to be a problem for your career or business.

It is very important for a workaholic or a busy-body to integrate proper stress management program into their daily routine to ensure that both their mind and body is up to the task of addressing the demand of work. If it's your first time to try this out on yourself, then here are some tips that will help you get started.

One Small Step At a Time

It is impossible to remove all your stress with just one flick of a wrist, and we can safely say that your mind is not equipped or prepared to handle the effort of getting rid of your problems in one go.

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If you are planning to apply stress management in your career then you need to keep in mind to take it slow. Don't rush the process of self-improvement if you want to benefit from it. Start first by determining the source of your stress and note them down so you can take care of it one-by-one.

Instead of ranting and raving on your fellow workmates due to your problems, you might want to take a short break from your task and take some time off to relax a little bit. Get some fresh air or make yourself some coffee to help you calm down.

Know Your Limits

If you think that you can do anything in one sitting, then you might want to reconsider this if you want to properly implement your stress management program. Keep in mind that our body has it own limits, even if our mind can cope with the demands.

You need to realize that your mind is linked with your body and both can break down if you're not careful. If you think that you are getting stressed with work then its fine time to take a break and relax.

Do some easy breathing exercises to help you calm down or you can try out a simple meditation trick to push worrisome thoughts out of your mind to improve your focus.

Pamper Yourself Once In a While

We can safely say that a workaholic or a busy-body will not have any free time to indulge in pampering as a stress-relief. If you are one of them then you better rethink your options if you don’t want your body to break down on you.

You might want to start pampering yourself once in a while to help you relax when the demands of work are starting to take its toll on you.

Start your pampering session by getting a massage to help loosen those tight muscles that causes aches and pains to appear in different parts of your body. Feel free to enjoy the services of a health and fitness spa near you to make your career more bearable.

Learn To Take Care Of Your Mind and Body

Stress can greatly affect our body's normal function; especially if we don’t pay attention to the warning signs. Even if we deny the sensations we are feeling on our bodies, we can surely feel that our physical and mental state is breaking down.

It is very important for an individual to learn to watch out for the warning signs that stress is already taking control of your system and you need to learn the ways to take care of your body to avoid a total breakdown.

Watch Out For The Danger Signs

Stress often starts out in our minds before it starts to show some signs on our bodies. Keep in mind that both are linked and one will show some effects of the other. A stress-free mind is often linked to an active and healthy body, but a mind riddled with problems will surely result to a deteriorating health.

It is very important for a person to watch out for danger signs your body is nearing the limits of its tolerance to stress. Often times, we will feel some minor aches and pains in various parts of our body when your mind is getting burdened with all the stress and problems it is subjected to.

If left unchecked, it might result to sleeping and behavioral problems, lack of breath, or even a potential heart attack when it is already above the danger level.

Mentally Cope With Stress

The mind shows the first signs of stress and will later reveal itself to your emotional and physical state when left unchecked. It is essential that we learn how to calm our minds when under the throes of stress and learn to focus our thoughts in order to push the problems out and learn to relax when you need to.

This might take some effort if it's your first time to undertake stress management. But there are some techniques you can use to simplify the process and helps you learn it bit by bit.

You can start by listening to your favorite music to help focus your thoughts. Try singing along with the lyrics or hum the tune to yourself to divert your attention away from your problems.

Breathing Exercise

Another method is to focus on your breathing. You can start some exercises which involves breathing in and out in specific intervals. This might take some getting used to on your first try but you will be able to focus on your breathing immediately after some practice.

Also, this exercise will ensure that your body, as well as your mind will get enough oxygen for it to function properly. We usually hyperventilate or suffer short breathing when stressed so it's best to practice some breathing exercise to help you cope with it.

Eat The Right Food To Fight Stress

We need to take care of what we eat if you plan to fight stress head-on. It is essential that our body gets enough nutrients for it to function properly and avoid a breakdown when our mind is getting bombarded with problems. Avoid eating foods that are high in cholesterol and try to focus more on integrating a healthy lifestyle of fruits and vegetables.

You might not know it, but healthy foods can also help you in dealing with stress. After all, if you're not burdened with body pains then you can focus more in helping your mind cope with it.

Stress Management For Self-Improvement

Stress Management For Self-Improvement

Stress has always been a part of our daily lives.

We often find ways to deal it with but can become unbearable when you're tightly under its grip. The important part here is to take control of stress before it ends up controlling you, which is to say that you will be making a lot of mistakes that will take quite a lot of time and effort to fix. This is where stress management comes in.

Why Get Rid Of Stress

We can never deny the fact that stress can be a big hindrance in everything you plan to do with your life. It can get in the way of business, career, or even with your family and friends.

If you give in to the irritation and anger that is often the result of stress, you are bound to make wrong decisions and plenty of mistakes that will bring you down.

You can lose your job, do badly in a business deal, or even make enemies left and right when you let your stress control you. Learn to control stress and get rid of it every time it crops up for self-improvement.

Find The Source Of Your Stress

Knowing the source of your stress gives you plenty of options to counter it. If your stress stems from overwork, then take some time off from your busy schedule to relax. The home can also become a stressful environment, especially when it's disorganized.

If you think that the design of the interior is giving you problems, then take some time to rearrange the furniture around or add some home décor to make it comfortable to look at. Once you are able to determine the problem then you can take the necessary steps to correct it.

Learn To Relax Once In a While

Everyone would agree that work, or the demands of work, is mostly the cause of stress. If you think that you have that wild look in your eyes every time your boss asks you to do something, then you better ask for a vacation leave to relax yourself outside your work area before it leads you into trouble.

Take some time off from your busy schedule and visit the local spa. Pamper yourself by indulging in a full-body massage or get an aromatherapy session going on to help you relax.

You can always take a vacation if you really want to get the thoughts of work out of your system, but a massage will do just fine if you can't afford to be absent from it.

Find The Child Within You

Kids are known to be stress-free. Even if you scold them or force them to eat vegetables, you will never see them suffer from stress. The reason here is with their mindset to enjoy life as they see fit. You can take your cue from them and enjoy life more.

Find your inner child and just play. You can grab your PlayStation out of the cabinet and bring out the games you usually play during your free time. Another idea is to listen to your favorite music or read some comics on the Internet. You can even play online games if you like just to get your mind off your work.

Keep in mind that the gist of stress management is not the methods you take for getting stress out of your system. The idea here is to learn how to divert your mind from the problems that causes stress to give yourself time to relax and face the problem with a clear mind.

Activities You Can Try Out For Stress Management

It is quite possible to easily cope with stress if you find the right activities to help you get your mind off the problem that's bothering you.

Even if having fun does not directly get rid of the source of the problem entirely, diverting your mind from it for a short period of time will calm you down and regain your composure before taking it on again.

You don’t have to go on an extended vacation just to get rid of stress. In fact, you can easily have fun while in the comforts of your own home to get your mind off it.

You can indulge in word or board games, sports, music and art, and many others to fill up your time with something you like to do and forget your problems to help you relax.

Let Your Mind Have Some Fun

Since stress is centered on your mind, then it would only be plausible to divert it into something more productive and fun. Try to delve into games that require your mind to think.

Chess is a great way to stop thinking about the problem and focus more on how to beat your partner. You can also try playing word or number games that will put your logical mind at work, like scrabble, Sudoku, word puzzles, crosswords, and the like. This will help divert your mind from stress to help you achieve a sense of relaxation.

Sweat Out Your Stress

One stress management technique is to engage in sports. Many would agree that a friendly bout of basketball or tennis with your friend will help you relax.

This will help you focus your mind into winning, especially if you turn it into a competition. Consider this as an outlet for your anger or irritation with work and channel it in a positive way instead of venting it out at the office.

Also, stress can also affect your anatomy if left unchecked. Engaging in exercise or sports will help sweat out those toxins that accumulate due to stress that will surely grow on you.

Moving around a lot will also help in muscle rejuvenation, which is often cramped and sore every time you are under the throes of stress.

Go To The Gym

If you want to channel all your stress to something productive and release it in one go then you might want to try coping with it at the local gym. Stress affects you physically, mentally, and emotionally; so it would only be best to address these three aspects in one sitting.

Going to the gym to help cope with your stress is a good idea. The instructor will help you divert your mind from your problems to the program he or she has in store for you.

You will need to focus all your mind and effort to completing the workout routine. This way, you won't have time to think about your problems at home or office; just focus on getting your body in shape for a better you.

Another benefit of going to the gym is to strengthen your heart from the effects of stress. Heart attack and stroke are health conditions commonly attributed to stress.

By going into a cardiovascular workout, you are strengthening your anatomy for the future, this time, you will be physically equipped to deal with it.

We can help! Please check out our extensive self-help library in the member's area. We'd also like to recommend our range of stress-busting products.

Jill is also available for 1-to-1 online therapy if you'd prefer to speak to a very experienced therapist face to face.

30 Positive Affirmations For Healing Depression

30 Positive Affirmations For Healing Depression

I love myself without conditions

Every day I soar higher and higher, depression cannot beat me

Today, I will reject sadness, and find happiness

Today I choose to feel happy, safe, and serene

I am strong and I will beat depression

My mood is just thoughts, it is not my true self

Today, I will have at least 5 positive thoughts

Today, I will reject all negative thoughts

I love who I am

 

 

 

 

 

 

Today…I have hope. I have faith. I am free. I am well. I am happy

I am happiness, I am safety, I am serenity

Today, I feel connected to the universe

I will fight to my dying breath to beat depression

I am stronger than mental illness

Today, I will feel less depressed and more joyful

Today, depression will not beat me or keep me down

Today, I will enjoy each moment, one minute at a time

With the sun on my face, I find healing in nature

I am free of negativity, it does not have a hold on me

I have the power to beat my depression, my strength and fortitude will see me through

Depression has no hold over me, I find joy wherever it is

In every challenge, I find opportunity and valuable life lessons

Today, I will let optimism bring me happiness

Today, I will find joy in all that I do

There are many things in my life that I am grateful for

Today, I will focus only on those parts of my life that make me happy

I control my thoughts, what I do, and how I feel

Depression will never beat me

I will never let depression keep me down

I have no doubt that I will beat depression

 

We can help! Please check out our extensive self-help library in the member's area. We'd also like to recommend our range of stress-busting products.

Jill is also available for 1-to-1 online therapy if you'd prefer to speak to a very experienced therapist face to face.

Mind-Body Exercises For Anxiety

Mind-Body Exercises For Anxiety

 (This is an excerpt from the book available in the member's area).

Mind-body exercises are a form of therapy that teaches the mind how to influence the body and vice versa. Mind-body practices often focus on thinking and emotions to create change within the physical self.

Among the most common mind-body therapies are yoga, meditation, deep-breathing exercises, Tai chi, qi gong, biofeedback, relaxation tools, guided imagery, and creative art therapy. There are many others, and below, we explore the most common and successful of these techniques that you can do.

For some people, mind-body exercises and physical activity may be enough to control or lessen anxiety or treat the thoughts and feelings that are influencing your life. For others, especially those with diagnosed anxiety disorders, these should be used in combination with other forms of therapy and treatment suggested by your doctor.

If you are taking medication for anxiety, you should not stop taking that without consulting your physician. While the mind-body techniques we discuss below can help, your medication is working in a different but still effective way to improve your anxiety symptoms. Always follow your doctor’s recommendations.

There are many ways to practice or perform the techniques described below, and each could be discussed in a much longer form than what is allowed for here.

After reading about the basics of each therapy, choose ones that interest you the most, and do additional research to learn more about the specific techniques for practicing it at home. Choose one or two to incorporate into your life and make a regular habit of practicing them.

This article continues! The complete book is in our extensive self-help library in the member's area. We'd also like to recommend our range of stress-busting products.

Jill is also available for 1-to-1 online therapy if you'd prefer to speak to a very experienced therapist face to face.