Stress Management Tips

Stress Management Tips

for Stress Relief and a more Peaceful Lifestyle

Are you feeling the effects of stress in your life? Do you feel like you need a handful of stress management tips in a hurry? If so, you are not alone. Millions of people deal with some sort of stress on a day to day basis.

Actually, in today’s fast paced world it is close to impossible to live completely stress free. The good news is that we can alleviate some of the stress by following a few, simple action steps.

The major changes that the world has endured over the past few decades -changes that create challenges and a constant call to adapt to our environment and our circumstances- have contributed greatly to the levels of stress we all face regularly, and as you know, stress can wreak havoc in our physical, mental and emotional health.

For this very reason, it is imperative for all of us to learn stress management tips and techniques to help us cope and perform better, and even reduce the amount of stress on a regular basis.

The interesting thing about stress is that it is not a new occurrence of modern life, but a natural response of the body to a certain demand or pressure from the outside world; it is a reactive mechanism that is innate to us all.  As such, stress is not always a bad thing, and acknowledging this already helps reducing resistance to stress and the stress that comes from the resistance itself. For instance, you feel stressed when you get a promotion at work, when you move to another house or city, after the birth of a baby, and even right before taking a vacation.

In short, any circumstance that derives from the routine will cause some kind of stress. Notice that none of the above examples are negative things per se, yet they do cause stress. From this we can conclude that the main purpose of stress is to keep us within a safe or known environment or situation, or within our comfort zone. Stress is a protection mechanism.

The problem with stress is that it has become the norm rather than the response to an occasional event. You most likely agree that life has changed drastically and its pace has truly quickened in recent years. This has given rise to additional stress and at times, a total lack of any stress-free moments which is where the real burden lies.

Persistent stress is harmful to your health because living in a constant reactive mode causes alterations within your system that affect important body functions. For instance, one of the immediate responses to stress is an increase in adrenaline production.

Adrenaline is a powerful hormone which increases your heart rate and raises your blood pressure. It also speeds up the conversion of glycogen into glucose to provide energy to your muscles, which makes blood sugar levels fluctuate a bit too often.

All of these changes facilitate the “Fight or Flight Response” to help you cope with potentially dangerous or unexpected situations.

This response is meant to save your life if you are in the middle of a fire or about to be run over by a car; however, when this response is active on a regular basis, it takes a toll on your health. This same activity goes on when one or more stressors that don’t necessarily pose an immediate threat are present in your day to day life… yet, the effects on your body are the same as if they were in fact, life threatening.

As you would expect, when one element is out of proportion in an otherwise balanced environment, other components are affected as well. Therefore, adrenaline affects other hormones. One of the most significant ones is cortisol. High Cortisol levels lead to a variety of symptoms that range from fatigue and weakness to total exhaustion and from muscle aches to severe bone loss.

Irritability, depression, skin problems, reduced healing ability, mental fogginess and immune dysfunction amongst many others could also be effects of impaired hormonal function, all which can have profound effects in your overall health.

A multitude of studies have been conducted around stress, its effects, and the benefits of stress management tips and techniques. You can find many more details by just doing an online search. However, I believe that since stress cannot be avoided 100%, the best approach lies in learning a handful of stress management tips to handle it in a way that is conducive to living a balanced life. The importance of this cannot be overstated. If you want to live a healthier, longer and happier life, there are things that you can do and many stress management tips are well within your reach.

The following five stress management tips are just a sample of the many tips that can help you with stress relief.

  • Diet
    Diet is not often associated with stress; however, it has a dramatic effect on stress. Diet is usually the number one element that is out of balance and as such, it should be an important element in your stress management arsenal. A well balanced diet will not only help you keep healthy but will reduce stress levels as well.

    The usual foods to avoid are stimulants such as coffee and all caffeinated beverages, alcoholic drinks and sugar saturated foods like doughnuts and cakes. Also, reduce or eliminate consumption of high fat content foods like fried chicken and other animal products.

    Add instead healthy foods to your diet every day, such as whole grains, green and yellow vegetables , good carbohydrates and foods high in fiber. Make sure that you’re also drinking plenty of water throughout the day to balance your diet properly.

  • Rest
    Do you have a difficult time sleeping because of stress? If so, you must take serious steps to break this habit because lack of sleep compounds on stress itself which can turn into a vicious cycle. Among the easiest of stress management tips is to prepare before you go to sleep at night.About 30 minutes before your bedtime, stop all food intake, do not watch TV –and much less the news- and do not drink anything either.Take melatonin, sit in a quiet place to read something pleasant, do some relaxation exercises or meditate. Control your self-talk by not allowing your mind to run rampant about the challenges you might have had throughout the day. Learn to think about solutions during the morning hours, but never at bedtime. You will soon find that you are sleeping better and achieving balance which helps you reduce stress.
  • Exercise
    When the problems in your mind are bubbling, you get tense and when you are in the same position most of the day (i.e. working at your computer or desk), the inactivity will undeniably cause muscle tension as well.

    We’ve all heard about the well documented benefits of exercising; the human body was designed to move. Thus, in order to relieve this physical tension, start by getting frequent breaks throughout your day to stretch and get the blood flowing.

    Then, get into an exercise routine that includes 30 minutes per session at least three times per week.When you exercise, you give yourself an instant vacation from the problems in your mind and in many occasions you will notice that solutions will suddenly pop into your mind. Also, endorphins are released during exercise. These hormones create a “natural high” and the good feelings contribute to stress relief. This is why exercise is at the top of the stress management tips list.

  • Organization
    Many don’t realize it but living in a cluttered environment can cause a lot of stress. If you don’t believe this, just think back to the time in which your car keys were nowhere to be found or the rush you felt at 9:30 AM going through your desk frantically looking for that important contract for the 10:00 AM meeting, or trying to find the bill you had to pay immediately to prevent overcharges, or… whoaaaa! Stressful for sure! Organization is essential for a more relaxed and peaceful life as well as getting rid of every thing you don’t use or need any longer. Taking time to organize your file cabinet, your closet and your garage, and disposing of all the excess stuff will help you get in balance and reduce stress almost immediately.
  • Fun
    We’ve been talking about the importance of leading a balanced life to reduce stress, and having fun is an all important element to this formula.It doesn’t matter how much you love your work, if you are a workaholic and don’t take time to have fun, laugh and enjoy life, you will find yourself stressed over time. Take time off to share with your friends and family and do something fun.If you have a hobby or enjoy an outdoor activity, take time to enjoy that too. Your mental and physical health will thank you!

The above are just five stress management tips to get you started into a more balanced and less stressed life. For a more comprehensive approach to stress, I highly recommend this brand new ebook titled “Dealing with Stress Naturally.” Click on the ebook image to learn more…


Tips To Be Happier

Tips To Be Happier

All of us have difficult days every now and then, days in which we wish we were feeling more positive to endure the complexities of life. We may try to convince ourselves that these things happen in life, that it’s no big deal, and that this soon ‘shall pass.’ While these thoughts are positive in nature and even a bit encouraging, they may not be enough to get us into a better state of mind. Truth is, it may not be as easy as it sounds.

Have you experienced something like this yourself? If you feel stuck in your own emotional loopholes when the going gets rough, and if you find that feeling happier is a struggle sometimes, these “Seven Tips To Be Happier” will help you lift your mood in no time at all, so you can feel happy NOW

  • Take a walk
    Most of us know that taking a short daily walk is a wonderful form of physical exercise. And when we are feeling down it is also beneficial for our inner state. So, if you feel overwhelmed or if things are not going your way, take a walk in a natural location where you can admire plants, birds and yes, even butterflies.
    Take deep breaths and feel your lungs expand with fresh air. Make it a point to focus in the beauty of nature and smile. Forget about your problem for a few minutes. You will not only feel more relaxed and happier, but will look at your situation from a different angle when you return to it.
  • Listen to beautiful music
    Research has proven that music is a great tool to shift the listener’s state of being within moments. Its effects can be almost magical.When you feel blue, dig out that CD you haven’t listened to in years or tune in your favorite radio station to something you have not listened to in awhile, or even something totally new. If stress is getting the best out of you, classical music may be helpful as well. Vivaldi tones are known to improve mood and overall well-being.

    You may want to jump to the bottom of this page, and push play before you keep on reading this article so you can experience Vivaldi’s Four Seasons for a few moments of bliss… 🙂

  • Be open to discover and explore something new
    Go to a library and read something different than what you’d normally read. Go to a bookstore and browse through the magazine section. What catches your eye? Buy a magazine you wouldn’t normally buy. This will help you open your mind to learning a new thing or two, and/or feel the enthusiasm of discovering a wonderful activity or new hobby.
  • Laugh out loud!
    Laughter is the best medicine. We’ve all heard this phrase and it is true! Laughter is one of the best ways to lift your spirits and it is free.Read a humorous book, or watch a comedy. Allow yourself to laugh big! Try to learn a few new jokes to share with others. And don’t take life too seriously. We’ve all been silly at times. We’ve all goofed off some other times. It’s totally OK to learn to laugh at ourselves too!
  • Learn to breathe and meditate
    Breathing-meditation is a great exercise that you can do anywhere for just a few minutes and it has wonderful side effects. Simply look for a place where you won’t be disturbed, and sit comfortably with your back straight. Then, close your eyes and place your attention on the flow of air going in and out of your nostrils and follow it all the way to your lungs. Do this slowly.
    Relax and smile as you do it. For better results, add an imaginary color to the air that goes in and out. Choose a bright color going in, and a darker color going out. Associate colors with your mood; i.e. pink for happy, brown for unhappy. Breathe happiness in and let go of unhappiness. That’s all there is to it. When you do this for 10 to 15 minutes, you will be pleasantly surprised at how you will feel afterward!
  • Drawing for fun
    Do you remember when you used to scribble for hours as a child? We all loved drawing silly little pictures when we were younger. And doodling is not just for kids or artists, so go get a few pens, color pencils, crayons or whatever you have and just draw whatever comes to you for the fun of it. Notice how you get distracted as your state of mind shifts. On a stressful day, this can be therapeutic!
  • Acknowledge the less fortunate
    The fact that you are reading this article and have access to the web suggests that most likely you are much better off than most people on this planet. It may be hard to believe, but those two things alone mean that you are better off than most people in the world.
    Unfortunately, many human beings live in poverty and barely have access to the basics for survival. There are many people who live in pain, hunger and despair. When you give yourself a few moments to feel compassion for them, you’ll get a warm feeling of gratefulness and happiness for what you have in your life.

These seven simple tips are nothing profound, new or life changing, but when all you need is a quick pick me up these may be just what you need.

Want more quick “pick me up” moments? Watch these two mini movies titled Finding Joy can be Simple and Laughter is an Instant Vacation. They will warm your heart and make you smile!

In conclusion, when you put simple ideas, methods, tools and techniques into action you will be helping yourself into living happily, much quicker than you imagine.

The Four Seasons
by Antonio L. Vivaldi

Want more tips to be happy? Drop by the blog here to learn a couple more…
and don’t forget to share your tips for a happier live as well!



Learning Styles

About Learning Styles

What is Your Learning Style?

Discover yours to accelerate your self improvement!

There are three learning styles, basically: visual, auditory and kinesthetic. None of these learning approaches is better than the other. As a matter of fact, we all use a combination of all three styles but tend to favor one over the other two. This is due to our uniqueness as individuals. Our preferred learning style is related to our physiological characteristics, genetics, environment and even other less obvious factors.

However, having one preferred learning style does not mean that we cannot -or should not- learn to develop our less dominant styles. Actually it is advisable to do so to expand our mind’s potential. When you get to know your learning style and work on improving your less dominant ones, you accelerate your learning ability while making it less stressful and more enjoyable.

Actually, you will gain access to more ways to acquire information! Moreover, you will be better prepared to choose the best self improvement tools and techniques for you and the particular situation you want to work on. Once you know your learning style you can better…

  • Develop the correct strategies to learn unlimited information.
  • Compensate for any weakness you may have.
  • Take advantage of your strengths.

Learning styles are just different ways to access and retain information. Lets explore these three categories in more detail.

visual learnerVisual

People that fall into this category use their sight for visual interaction with the material being taught. They show a strong preference for the show me vs. tell me approach.

From looking at the teacher during a lesson and sitting in front of a computer screen to reading books and looking at diagrams, formulas, schemes, plots and tables, all of these activities engage primarily the sense of vision.

The current school system in most countries in the world is based on meeting the needs of visual learners. You  probably relate to this. Most of us learn and retain information best by looking, seeing and through visual interaction.

auditory learnerAuditory

Those within this category learn best through the sense of hearing. Their preferred form of acquiring information is by listening to speeches, discussions and/or lectures.

These people rather listen to the radio than watch TV, and have a vivid imagination. They can also associate music to learning concepts. This is called auditory memory.

These people have a special aptitude to take into account the pitch, speed, intensity, timbre and tone of voice which helps them analyze the meaning that underlies the words. People who fall into this category tend to have good rhythm and enjoy music much more than the average person. These learners prefer CDsaudios and other recording devises and auditory tools to acquire information.

kinesthetic learnerKinesthetic

These individuals learn best by touching and doing, rather than reading and hearing. The hands-on approach allows them to explore the physical world in a more experiential manner.

They are usually very creative with their hands, and tend to engage in construction projects, drawing and other artistic endeavors that involve movement. These students have the hardest time sitting in a classroom. They love the arts and are good dancers!

So which one is your preferred learning style?

The following scenario offers three different approaches to do the job. After reading the task at hand and possible approaches, explore the way(s) in which you would have handled this task. It will give you an idea of your predominant learning style.

Your son, daughter -or any other child in your life- comes from school with a project that needs to be completed in two weeks and asks for your help. The task involves designing and building a bird house with any materials of your choice.

Here are your options…

  1. You drive to the closest hardware store and ask a clerk for suggestions. The clerk tells you what materials you’d need and explains how to build the bird house.
  2. You do a Google search for “bird house design and plans” and explore several sites, then proceed to print the instructions and make a list of things you will need.
  3. You start looking around your house for things that could be used to build the bird house. You start building it by experimenting with a variety of materials by putting together, taking apart or changing things as you go.

bird house

Were you able to identify the three learning styles?

What approach would you have taken?

As stated above, most of us are primarily visual learners so we fall into the 65% of the general population. Thus, the #2 approach is the most common choice for us. If you are an auditory learner you most likely picked approach #1. Auditory learners comprise 25% of the general population. Finally, tactile learners are within the 10% who would have chosen option #3.

Interestingly, the best way to train your mind is by repetition which is best achieved through audition; by hearing the same messages over and over again, either consciously or subconsciously. This is why it is desirable to embrace other learning styles beyond your preferred one, especially when pursuing personal improvement of any kind, and more so if you happen to fall into the more common visual group or in the kinesthetic group.

Subliminal messages can help precisely with this. They are considered a powerful tool to train the subconscious mind, to modify unwanted behavior and/or learn a variety of skills, all by listening.

From whole brain thinking to releasing fear of failure, from achieving self confidence to losing weight, from becoming charismatic to becoming a money magnet and much more, there is no limit to what can be achieved with subliminal messages!

Subliminal CDs are an excellent tool to be added to your self improvement arsenal. You can learn more about subliminal messages here.

However, some people still feel uneasy about receiving subliminal inaudible messages; they rather know what they’re feeding their minds with. For them, there is an excellent alternative that I have actually used successfully myself.

Think Right Now is an accelerated success conditioning tool that is both, easy to listen to and very effective. It helps release unsupported patterns of behavior while installing new supportive patterns for a variety of purposes and goals.

You can learn more about the power of thoughts at this page here or go directly at the Think Right Now website. And while you are there, you may want to pick up your Free Life Transformation Kit packed with enlightening information!

Finally, no matter which tool you decide to go with, both subliminal CDs for subconscious programming and audio CDs for conscious programming are very powerful tools for laser focused behavior modification which encourages permanent change in thoughts, emotions and actions to enhance every area of your life.