STRESS RELIF AND MANAGMENT

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stress relief managing

All stress isn’t bad. Stress can initiate change, help us focus on the task at hand, and in some cases even save our lives. Yet, when stress builds up, it can result in the opposites— and cause us to spin our wheels, keep us from concentrating, and cause bodily injury and even loss of life.
The first tip in managing stress is to recognize your stressors. The next step is to put each of them in their place. The following stress management tips, based on some old and some new adages, can help you do just that!
Take a Deep Breath and Count to Ten—Taking a deep breath or two adds oxygen to your system, which almost instantly helps you relax. In addition, taking a moment to step back can help you maintain your composure, which in the long run, is what you need to work rationally through a stressful situation.
Start with “take a deep breath” and…
1. Count to ten (or more or less as the situation warrants!)2. Stand up and stretch. Remember relaxation is the opposite of stress.3. Stand up and smile. Try it! You’ll feel better!4. Take a short walk. If you’re at work, take a bathroom break or get a glass of water. Do something that changes your focus. When you come back to the problem, chances are it won’t seem nearly as insurmountable.5. In the book Gone With the Wind, Scarlett O’hara says, “I can’t think about that right now. If I do, I’ll go crazy. I’ll think about that tomorrow.” Good advice!
Stop and Smell the Roses—“Things happen” and sometimes “bad things happen to good people”. If we let them, stressful events can build up, wall us in, and eventually stop us from enjoying the good things in life.
1. Take the time. Too often we put the pleasantries of life on the back burner, telling ourselves we don’t “have time” or can’t “make time” for them. However, actually, time is the only thing we do completely own. While we can’t “make” a day that’s longer than 24 hours, each of us starts the day with exactly that amount of time. Take a part of your time to recognize the good things in your life.2. Sleep on it. Every coin has two sides and every issue has both pros and cons. List them both then put the list away and take a second look tomorrow. Sometimes “sleeping on” a situation changes the minuses to pluses.3. Every cloud has a silver lining. After all, rain makes things grow! Ben Franklin found good in a bolt of lightning. Find the good in your stressful situation by listing the negative surges and determining what it will take to make them into positive charges!
“A Man’s Got to Know His Limitations—”Knowing yourself and your limits may be the most important way to manage stress effectively.
1. Dare to say no. One more little thing may be the “straw that breaks the camel’s back”. It’s okay to say “No”, “I can’t”, or “Later”.2. Acquit yourself. Sometimes events really are out of control and you really are “Not Guilty”. Quit blaming yourself.3. Be pro-active in finding peace. Those who unsuccessfully use the crutches of drugs and/or alcohol to alleviate stress often find themselves in a twelve-step program like A.A. where one of the mainstays is the Serenity Prayer:
“God grant me the Serenity to accept the things I cannot change; The Courage to change the things I can; and the Wisdom to know the difference.”
4. When you need help, get help. Even Atlas couldn’t bear the weight of the world on his shoulders forever. Whether you need help from kids or spouse in hauling groceries into the house, help from a colleague to solve a work-related problem, or professional help to find the causes of and effectively manage your stress, getting the help you need is in itself a major stress management tip!
Other Tips
* Get a good night’s rest.* Eat healthily.* Listen to your favorite music.* Exercise, participate in a sport or engage in fun activity.* Plan out your time and prioritize.* Talk to a friend about your problems, don’t hold it in.* Get a massage.* Take a nap.* Take a warm bath.* Read a book or watch TV.

The benefits of Laughter to Reduce StressLaughter's benefits on your health are no joke.

The benefits of Laughter to Reduce StressLaughter's benefits on your health are no joke.
A sense of humor can't cure all ailments, but data are mounting about the things that laughter can do.

Short-term benefitsA good laugh has great short-term effects. When you start to laugh, it doesn't just lighten your load mentally, it actually induces physical changes in your body, beginning with your face. Laughter can:
Stimulate your organs. Laughter enhances your intake of oxygen-rich air, stimulates your heart, lungs and muscles, and increases the endorphins that are released by your brain.
Activate your stress response. A rollicking laugh fires up and then cools down your stress response and increases your heart rate and blood pressure. The result? A good, relaxed feeling.
Soothe tension and tummy aches. Laughter can also ease digestion and stimulate circulation, which helps reduce some of the physical symptoms of stress.

Long-term effects
Laughter isn't only good for a quick pick-me-up, though. It's also good for you over the long haul. Laughter may:
Improve your immune system. Negative thoughts manifest into chemical reactions that can impact your body by bringing more stress into your system and decreasing your immunity. In contrast, positive thoughts actually release neuropeptides that help fight stress and potentially more serious illnesses. In fact, in one study, people with cancer who watched a humorous video showed less stress and an increase in a particular cell activity that's beneficial in fighting diseases such as HIV and cancer.
Relieve pain. Research increasingly shows that laughter may ease pain by causing the body to produce its own natural painkillers.
Increase personal satisfaction. Laughter can also make difficult situations a little bit easier. One study of nurses who work in emergency rooms found that nurses who use humor in dealing with their patients and co-workers experience greater job satisfaction and feelings of personal accomplishment than do those who remain dour during their shifts.

How to have - or gain - a sense of humorAre you afraid you have an underdeveloped - or nonexistent - funny bone? Developing or refining your own particular sense of humor may be easier than you think.
Put humor on your horizon. Find a few simple items, such as photos or comic strips, that elicit a chuckle from you or others. Then hang them at home, in your office or even on the visor of your car.
Laugh and the world laughs with you. Develop a sense of humor about your own situation and watch your stress begin to fade away.
Think positive. Look for the positive or the humorous in every situation and surround yourself with others who do the same.
Knock-knock. Browse through your local bookstore or library's selection of joke books and get a few rib-ticklers in your repertoire that you can share with friends.
Know what isn't funny. Don't laugh at the expense of others. Some forms of humor are not appropriate. Use your best judgment to discern a good joke from a bad, or hurtful, one.

Laughter is the best medicineGo ahead and give it a try. Turn the corners of your mouth up into a smile and then give a laugh, even if it feels a little forced. Once you've had your hearty chuckle, take stock of how you're feeling. Are your muscles a little less tense? Do you feel more relaxed or buoyant? That's the natural wonder of laughing at work.

How to manage stress ,Tips to reduce stress and its side effects

How to manage stress

Maybe you just moved or started a new job, or maybe you just always have too many things on your to-do-list; stress is caused by many things and is all too common in our lives.

Change in our life can cause stress and anxiety, especially if we perceive this change as negative.
Unfortunately stress can cause physiological effects such as muscle tension, stomach aches and even headaches.

Tips to reduce stress and its side effects

:Progressive Muscle relaxation: Lay down in a quiet place, close your eyes, and breath in deeply and exhale slowly. Next tense a muscle group, such as your thigh muscles, for about 10 seconds and then relax them. It is best to start with your lower extremities and work your way up. Repeat this with other muscle groups; sholders, feet, legs, stomach and up to your head.

Meditation: Meditation is a focusing of the mind, and for many it brings peace, serenity and stress relief. Two prevelant forms of meditation are mindfulness meditation and transendental meditation.
Yoga: Besides helping manage stress, yoga helps tone muscles, improve flexibility, and improve posture
R and R: Take time to rest and relax. Be sure the rest after a lonf stressful day at work and on the weekend. Hobbies and sports are a great way to relax.
Excersise: Studies show excersise is an excellent way to reduce stress.
Keep a diary: If you have persistent worrying thoughts, write them down in a journal. This will help you put the thoughts aside.
Aromatherapy: Lavender, jasmine, frankincence, myrrh, camomile and orange essential oils are used for relaxation

Ways to boost your energy

Ways to boost your energy

Low energy levels could have some hidden causes. Here are some things to watch for.

An iron deficiency - Foods that can up your iron include meat, beans and cereals and vitamin C can promote the absorption of iron.
Allergies - An allergy can cause a lack of energy.
Poor sleep - Not getting enough sleep can zap energy levels. It is important to get eight hours of sleep but this sleep should also be uninterupted. If you're having trouble sleeping try exercising during the day. Be sure not to exercise right before you go to bed.
Low blood sugar - Be sure to eat a proper breakfast in the morning because When you wake up your body has a burst of energy which requires fueling. To keep your blood sugar level through out the day, eat smaller meals and healthier snacks every few hours and also eat before you feel hungry.
Avoid too many carbs and sugary foods like sodas and candy.
To boost your energy in the middle of that long work day, try taking a 15 minute walk. Fresh air and sunshine will also help.
Be sure you drink water. Dehydration can really zap your energy.