What To Do When You Are Stressed- 15 Stress Management Tips And Techniques

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Tips on how to manage everyday stress

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Stress Relief Tips – 7 Ways on How to Lower Stress | Anthem

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How to Deal with Stress | 7 Stress Management Tips

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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.

6 Tips for Managing Difficult Feelings

6 Tips For Managing Difficult Feelings

Life can throw a lot of unpredictable curveballs, and when those happen, it can be difficult to manage your feelings and emotions. Having emotions (even the strongest ones) are totally normal but learning to process and manage them is key to living a healthy and balanced lifestyle. If you have trouble managing difficult feelings, consider these tips to improve your skills.

1. Learn how to identify the specific emotion(s) you’re feeling in the moment.

Identifying emotions is tough stuff. In the heat of a moment, you may think you feel one certain way, but upon further reflection, you realize you’re actually experiencing a whole conglomeration of mixed emotions! This is totally normal, though it can feel miserable. A great way to begin processing and managing these feelings is to identify each emotion.

For example, pretend your partner has made you incredibly angry because they promised to do something and then didn’t meet their end of the deal. Because they didn’t keep their promise, you have to clean up a big mess.

In the moment, you might feel like picking a fight with them because you’re so angry but take a moment to tear apart that anger and understand what else is fueling it.

You’re angry about them not keeping the promise, but you might also feel betrayed….someone you trust just let you down. You might also feel a little sad because you thought you could trust them, but they showed you otherwise. Often, our biggest and most reactive feelings have a whole package of different emotions behind them!

2. Trade your negative vocabulary for more positive phrasing.

Often, people make managing difficult emotions worse because of the way they speak to themselves about them. Having tough emotions is normal and being kind to yourself is one way to manage them.

If you make an embarrassing mistake, you may immediately think to yourself, “I am the dumbest person ever.” This negative self-talk is only going to stir even more tough feelings inside yourself. Instead, accept the embarrassment, but change your phrasing to be more positive and forward-thinking: “I made a mistake, but I will make sure I don’t do that again in the future.”
3. Don’t be afraid to reach out to somebody you trust.

When difficult feelings become too much to handle, it’s tempting to turn inward and try to fix the problems ourselves. However, this can be a dangerous move.

Hiding or suppressing difficult feelings and emotions can become a huge burden to bear alone. After a while, the balancing act of trying to keep difficult feelings tampered down can lead to negative side effects.

When your emotions and feelings become too big to handle alone, find a trusted friend you can talk to about them. Sharing your feelings with someone you trust can relieve some of the stress of those emotions from your mind.

4. Get comfortable with accepting (and even embracing) difficult feelings.

Unfortunately, life isn’t all sunshine and rainbows. When things get tough, your emotions and feelings can be taken through the wringer, but this is totally normal. A good way to begin managing difficult feelings is to accept them.

Psychology Today explains that trying to brush difficult feelings aside to force a positive facade can be really damaging and dangerous to your health. Instead, learn to accept tough feelings so you can begin to process them more efficiently.

5. Find a way to keep track of your feelings and emotions.

If you’re trying to identify patterns and potential triggers for certain difficult feelings you experience, consider keeping a mood tracker or log. Keeping a physical record can make it easier to understand how frequently and when you’re experiencing serious emotional changes so you can learn your triggers and prepare yourself for future encounters with them.

6. Find a healthy outlet to release stored emotions and feelings.

Managing your difficult feelings should never involve hurting yourself or others. Rather than moodily picking an argument with a friend or loved one, learn to channel difficult emotions into an outlet of some kind.

Some people enjoy getting in physical activity to help calm difficult feelings. Others like to explore the arts and express themselves creatively. Some people find joy in speaking to professionals, such as therapists, to explore and manage difficult emotions.

Ten Tips for Avoiding Temptation

Ten Tips for Avoiding Temptation

No matter what goals you’re trying to achieve in your life, there will always be temptations to
stray from those goals. If you’re prepared for avoiding temptation, you can create a plan that
will get you through and help you stick to your goals. Let’s look at the ten tips for avoiding
temptation that will help you reach success.

1. Know Your Goals – It cannot be stated enough how important it is to write out your
goals in a very specific way. What exactly do you want to achieve? Describe it in as much
detail as you can so that you know what type of work will go into it.

2. Give Them a Deadline – When you set a goal, don't leave it without a time to finish
it and experience success. Instead, set deadlines for each goal that you create, and even
smaller goals in between the big ones so that you can note progress as it’s happening.

3. Know Your Why – For the most part, your goals will inform your why. For example, if
you have a goal to set up a new website in 90 days, why? Do you need it because you’re
having a new launch? If you want to lose 15 pounds this year, how much do you want to lose
each week or month and why did you pick that number? Those details will help you.

4. Be More Self-Aware – This means that you know how you feel and why you feel
how you feel. You can note that you’re extra tired, so you better get a healthy snack before
you grab a piece of chocolate cake so that you can avoid temptation in the first place.

5. Keep a Gratitude Journal – It’s hard to fall off a path you’ve set for yourself when
you take the time to be thankful for the journey. You don’t have to take a long time. Each
evening, just write down three things you’re thankful for and why.

6. Be Accountable to Your Promises – Most of your promises are going to be to
yourself, but some will be to family, friends, or maybe a boss. It doesn’t matter who you have
obligations to but it’s important to be accountable if you fail - and also to be accountable
when you succeed. Taking time to accept success will create more success.

7. Develop Habits – One thing to do about temptation is to develop habits over
willpower. For example, if you want to drink more water, set up a system that makes it easy
to get the amount of water you want in your body. Then do it the same way daily. After a
month or so, it’ll be a habit and it’ll come more naturally.

8. Create a Vision Board – It always helps to visualize the potential results of reaching
your goals. It will make it feel real when you can see it.

9. Create a "What If" Plan – When you know you’ll be in situations where temptation
exists, talk to yourself about it. Craft a plan on what you’ll do to avoid temptation if it
happens.

10. Start Over If Needed – Even if you realize right in the middle that the goal was
wrong, or the plan to get there was flawed, it’s okay. You can start over. You can tweak
anything and fix it so that you can keep going forward.

Developing your self-discipline is almost all about avoiding short-term temptation to get off
the path toward reaching your long-term goals. When you learn to avoid temptation in the
first place, you won’t have as much of a chance to fall off the path

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Effective Tips To Burn More Calories

Effective Tips To Burn More Calories

When trying to lose fat and build some muscle so you can reshape your body, it helps to find simple tricks to eliminate or burn more calories, whether it's through your workout program, or through your nutrition plan.

Here are five simple nutrition tips that will help put your body in fat burning mode. This will help you get even more out of your workout plan, helping you make even faster progress.

1. Eat More Vegetables.

Simple sure, but how many people really do it? Try mixing and matching fresh vegetables for variety. Besides the numerous health benefits, most veggies are full of fiber, which will fill you up, as well as burn more calories than eating other foods.

Yes, frozen vegetables are just fine. In fact, frozen fruits and vegetables have shown to be more likely to hold their nutrient value versus fresh because of things like the time they sit after being picked before you have them at home and eat them.

2. Go Ahead And Snack

Just snack on good stuff, like raisins, nuts (especially almonds), veggies and most fruit. Not dried fruit, though. Have you ever looked at the calorie count and ingredients of most mixed nut and fruit “trail mix” products? It's not pretty!

  1. Speaking Of Nuts, Add Nuts To Your Yogurt And Salads.

Chopped nuts make a great alternative to "breaded" style garnishes like croutons.

  1. Specific Food Combinations Can Help To Burn Calories By Ramping Up Your Metabolism.

Eat carbs that are rich in fiber. They take longer to digest and you will feel “fuller” for longer periods of time.

Along with carbs rich in fiber, take in more protein. Your body burns more calories when you eat protein than it burns digesting either fats or carbohydrates.

Eating more protein to burn fat was confirmed in a study published in the American Journal of Physiology.

One group was fed a high protein diet (just over one gram per pound of bodyweight per day) while the second group consumed a protein diet near equal to that of the RDA.

The group eating the high protein diet burned more fat than the group consuming protein near equal to the RDA.

Want to burn fat or build muscle? Get lots of fiber and protein.

Eating protein also helps to prevent muscle loss while dieting, which can help prevent the slowing of your metabolism.

  1. Yogurt Can Help You Lose Weight While Protecting Muscle.

A study of overweight people who ate three servings of yogurt daily for 12 weeks lost 22% more weight, 61% more body fat and 81% more abdominal fat than people who ate a similar number of calories but no dairy products.

Make sure to get yogurt with real fruit and no added sugar. Or, get plain yogurt and add your own berries to it.

Yogurt is also an easy and convenient snack and contains high quality protein as well.

Put these five tips into practice and your new muscle building, fat burning machine (your body) will reward you for it.

Basic Food Group Guidelines

Protein

Ham Turkey
Veal Eggs
Venison Buffalo Shrimp
Lean Beef/Steak Swordfish
Pork Salmon
Lamb Tuna
Chicken Cottage Cheese

These are real meats, not sandwich meats filled with unhealthy additives like nitrates. And forget the glaze for the ham!

Carbohydrates/Vegetables/Fruits

Celery Broccoli
Parsley Cabbage
Cucumber Spinach
Peppers Asparagus
Olives Peppers: green,
yellow, red
Romaine Lettuce Barley
Onion Tomatoes
Cucumber Oatmeal
Yam Collard Greens
Sweet Potato Carrots
Apple Beans,
Orange all types Brown Rice
Squash Brussel Sprouts
Corn Zucchini
Cauliflower Lentils
Green Beans Black eye Peas
Garlic Legumes
Artichokes Pineapple
Yogurt Beets
Avocado Peas

Good Fats

Udo's Choice Oil Blend Coconut Oil
Flaxseed Oil Fatty Fish such as
salmon, herring and
trout
Fish Oil Capsules Natural Peanut Butter
Olive Oil Nuts and Seeds like
Almonds Macadamia
Oil

This is a partial list. As far as fruits, get fresh fruits, or frozen fruits without added sugar. For canned fruit, it should be in water or its own natural juice.

As far as vegetables go, raw, canned or frozen with no added salt, lightly cooked or raw.

Keep in mind, that these are not complete lists and your selections will vary based on total caloric needs, total protein needs, etc. Not to mention your taste buds. If you don't eat meat, that's okay. You can get adequate protein from vegetable sources, especially a variety of beans and legumes, such as pinto beans, black bean, lima beans, etc.

Stay away from all processed foods. I can’t stress this enough. Processed foods play a huge role in obesity as well as many other health problems such as diabetes.

Consider staying away from all white carbohydrates, as well. At the very least minimize them by only allowing yourselves these treats once in a while such as on a reward day.

White carbohydrates include bread, rice, potatoes, cereal, pasta, fried food with breading, tortillas and anything else white that falls under this category.

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Stress Management Tips

Stress Management Tips

The good news is that there are a lot of effective ways in which you can control your stress if you are struggling in coping with stress
•Stop disapproving and comparing yourself to ultimately every person around you. You have your positives and in addition they have their own, you might have your high things and for that reason so will they, and at the end of the same day everyone knows what simply being overstressed and not one of us enjoys it.
•Take a break: When’s the last time which you determined that you just needed a break? When’s the last time that you cared for yourself to some on your own time, for which you get pleasure from ? If you’re dealing with a lot of stress then the answer to that is probably “not for a long time now”. That is the reason why we are so stressed in most cases. We all need an escape now and then, and that is a well known fact. We are not robots, we can not serve several weeks without a break. We ought to get our breakss nearly as much as everyone else does, which explains why it is very important for all our intellectual states.
•Practice self-maintenance: Make time for things that cause you to be joyful. Pick-up a manuscript, take your pet out for a walk, go strolling, go to the nearby park and actually eat an soft ice cream in the blazing sunshine. You ultimately choose whichever causes you to be happy, regardless of how costly it might or might not be.
•Look for more, weep less: It’ll be worth it on the long run, although this might be hard to do at first. Except if you’re a psychopath that’s devoid of all inner thoughts you should certainly maintain a favorable mindset on a regular basis. Sure, it might sound a bit fake at first, but that doesn’t really matter when the fact is that you will most likely improve your mental state this way over a relatively short period of time.
If you do remind yourself to keep a positive mindset at all times then you should be able to avoid any stress build-up over the course of the day, although this is a sort of a “fake it until you make it” type of an ordeal.
De-activate that bad news station and as a substitute why not consider you go to some childish cartoons? Listen to happy-go-lucky music and songs for after, check out some swing music from the 50s and loosen up. Life is very good; there is absolutely no cause to pollute your thoughts with negativity and stress.

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I think stress management is so important, I hope you agree. By the way, if you are 'stress free'; congratulations! If not, please read on, I know these tips will help:
Stress Management
This is a big one. Stress is literally a killer and can make life a misery. Use these stress management tips to get and stay on top of stress:
Stress Management Tip No. 1 - Two circles that could change your life !

These two circles certainly helped me sort my head out - I hope they work for you too.
Step 1. Firstly, find a quiet corner where you are not likely to be disturbed for about 30 minutes.
Step 2. Next, draw two circles, one inside the other, the larger circle should be the width of an A4 piece of paper, the smaller circle should be about half the size of the larger circle. Good, so now you should have two circles on your page, one inside the other which is about half the size of the larger one.
Step 3. Next, with a pencil, write down IN THE OUTER RING all the things that are causing you stress (THE CAUSES) ie too much work, not enough time etc., Think long and hard here and be open and
honest - no one else will see this piece of paper (unless you want them to).
Step 4. Next, write down, on a separate piece of paper, the ACTIONS you need to take to reduce or eliminate the stress caused by each
individual CAUSE. If the ACTION is within reach and you think that you can and will do it then move the CAUSE to your INNER CIRCLE,
erasing it from the OUTER RING.
Step 5. You should now be left with three things: A list of stress CAUSES that you can do something about, they are in your INNER CIRCLE. A list of stress CAUSES that you CANNOT do one thing about, they are the ones left in the OUTER RING.A list of ACTIONS that you are going to take to reduce your stress levels.
Step 6. One of the most important steps. Complete your list of ACTIONS. If you cannot complete the ACTION for whatever reason then the CAUSE should be moved back to the OUTER RING.
Step 7. LISTEN BIG HERE. Stop worrying about any CAUSES left in your OUTER RING. You CANNOT do anything about them - so stop worrying - kick them out of your OUTER RING by either letting the issue go - or move it inside your INNER CIRCLE by doing something about it.
Conclusion: To reduce the amount of stress don't let CAUSES get left in the OUTER RING - this is where stress is
created. Change It ! I appreciate that there may be some big decisions here....

Stress Management Tip No. 2 - Get Fitter !
Exercise daily. Don't smoke. Don't drink alcohol. Drink lots of water. Eat vegetarian.
Don't believe me? Try it for 2 weeks (you might be a little grumpy to start) and let me know how you went.
Stress Management Tip No. 3 - Set Goals
Go and find a quiet spot where you won't be disturbed for 30
minutes, preferably away from any distractions. Take a pen and
paper. Sit for ten minutes and try to clear your head of any
thoughts. Now, draw a line on your piece of paper, at one end of
the line imagine one dimension of your perfect life. To define your
"perfect" life may be difficult, so start with something simple -
i.e. what type of car would you like to drive in your perfect life?
Let's call this Goal A. Now draw a circle at one end of your line
and write in the circle whatever you have defined Goal A to
be. Now, decide how close you are to achieving Goal A in your real
life. If you are close then place an "X" near to the Goal A circle,
if you are a long way away in real terms, then place your "X"
further away on your line. Next, imagine the steps that you have to
take to move the "X" nearer to your Goal. In fact, don't just
imagine them please write them down ! Each step might actually be
made up of several sub-steps i.e. STEP = get money, SUB-STEP = find
job etc. The further you are away probably means that there are
more steps to take.
Order your steps and sub-steps into a logical sequence.
When you have finished this task you should now have a clear plan
how to achieve ONE dimension of your "perfect" life. Can you
achieve the steps ? If you can then start - the longest journey
begins with a single step. If the steps are literally IMPOSSIBLE -
then you probably need to redefine your GOAL.
The outcome of this exercise should be less stress because you have
lined up your ACTIONS with your GOALS, or at least got them a lot
closer.
Next, laughter is a good stress remover, hopefully some of these
(copied from an email circular) will bring a smile to your face:
Stress Management Tip No. 4 - THINGS I WISH I'D KNOWN......
Any and all compliments can be handled by simply saying "Thank you."
Some people are working backstage, some are playing in the
orchestra, some are on-stage singing, some are in the audience as
critics and some are there to applaud. Know who and where you are.
Never give yourself a haircut after three margaritas.
When baking, follow directions. When cooking, go by your own taste.
Never continue dating anyone who is rude to the waiter.
Never refuse a breath mint when offered.
You need only two tools. WD-40 and duct tape. If it doesn't move
and it should, use WD-40. If it moves and shouldn't, use the tape.
If you tell a lie, don't believe it deceives only the other person.
The five most essential words for a healthy, vital relationship: "I
apologize" and "You are right".
Everyone seems normal until you get to know them.
When you make a mistake, make amends immediately. It's easier to
eat crow while it's still warm.
I've learned to pick my battles; I ask myself, Will this matter one
year from now? How about one month? One week? One day?
Never pass up an opportunity to pee.
If you woke up breathing, congratulations! You have another chance!
Living as well as you can really is the best revenge. Being
miserable because of a bad or former relationship just proves
that the other person was right about you.
Work is good but it's not that important.
Never underestimate the kindness of your fellow man.
And finally... Being happy doesn't mean everything's perfect, it
just means you've decided to see beyond the imperfections.
Stress Management Tip No. 5 - Be True
If you really want to eradicate stress from your life then you need to be true to yourself and true to your family. Being true to yourself means doing a job that you enjoy, can handle within your capacity and one that satisfies your body, mind, heart and soul. Try this little test: Mark on the line with a 'X' where you think your current job is in terms of your own personal motivation and satisfaction:
BODY MIND HEART SOUL
It also means exercising and playing regularly, eating properly and not drinking (at all if you can). Smoking is a waste of time, as is gambling. Being true to your family is fairly simple - it is about keeping promises and making time.
Stress Management Tip No. 6 - The Last Straw
Think of the saying "It was the straw that broke the camel's back." It wasn't the weight (or stress) of that final straw that caused the break, but the accumulation of many separate straws. It's the same with stress. So, the first thing to do if you regularly feel stressed is to DO LESS! Simplify. Set priorities. Prevent getting to the breaking point.
Next, do something to relax every day. Proven techniques include deep breathing, meditation, tai chi, yoga, journalling, prayer, guided imagery, and/or vigorous exercise. These all help reduce stimulation to the body and mind and regain a deep sense of peace and well-being. Think of them as taking "straws" off the camel's back so there is more room for more without breaking.
How to "De-Stress":
Get more rest.
Develop a weekly schedule.
Learn to manage time more effectively.
Exercise regularly.
Do less. Simplify. Set priorities.
Cut down on drinking alcohol (or don't drink at all).
Reduce caffeine consumption.
Practice a relaxation technique at least 15 min./day.
Make an appointment with a health educator or counsellor to learn
effective stress management skills.
Get information on a yoga, tai chi, or meditation class.
Laugh, laugh, laugh, laugh!
So, there you have it. That's the secret. We all need a little stress, but not too much. If you feel like you've got too much in your life, then pick and choose the tactics from the above selection and you'll be soon on your way to a (nearly) stress-free life.

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