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A battle so difficult for some that thinking about dealing with it causes deeper layers of
it.
Stress Management
Dealing with stress
Here are some ways to reduce, prevent, and cope with stress.
It may seem that there’s nothing you can do about your stress level. Now that Christmas is over the bills aren’t going to stop coming. There will never be more hours in the day for all your errands. Your career or family responsibilities will always be demanding. You have a lot more control than you might think. In fact, once you realize that you are in control of your life you will be able to create a foundation for stress management.
Managing stress is all about being in charge: in charge of your thoughts, your emotions, your schedule, your environment, and the way you deal with problems. The ultimate stress management goal is a balanced life, with time for work, relationships, relaxation, and fun. With balance, any challenge can and will be dealt with heads on without the negative effects of stress.
It is so important to take control of stress, and to deal with it the effects without medication when at all possible. So many people come to me with issues related to stress. They are using drugs to ease the effects, when the drugs are causing more issues and more stress. Be aware. Not all drugs are created the same, and often the side effects are worse than the issue they are treating.
Let’s address a stress management structure - a plan for coping. First of all you need to Identify, secondly Learn, and thirdly Manage your stress and how it is affecting your life.
Identify the sources of stress in your life
Stress management starts with identifying the sources of stress in your life. This isn’t as easy as it sounds. Your true sources of stress aren’t always obvious, and it’s all too easy to overlook your own stress-inducing thoughts, feelings, and behaviors. Sure, you may know that you’re constantly worried about work deadlines. Maybe it’s your procrastination, rather than the actual job demands, that leads to deadline stress.
To identify your true sources of stress, look closely at your habits, attitude, and excuses:
Do you explain away stress as temporary (“I just have a million things going on right now”) even though you can’t remember the last time you took a breather?
Do you define stress as an integral part of your work or home life (“Things are always crazy around here”) or as a part of your personality (“I have a lot of nervous energy, that’s all”).
Do you blame your stress on other people or outside events, or view it as entirely normal and unexceptional?
Until you accept responsibility for the role you play in creating or maintaining it, your stress level will remain outside your control.
Start a stress journal
A stress journal can help you identify the regular stressors in your life and the way you deal with them. Each time you feel stressed; keep track of it in your journal. As you keep a daily log, you will begin to see patterns and common themes. Write down:
What caused your stress (make a guess if you’re unsure).
How you felt, both physically and emotionally.
How you acted in response.
What you did to make yourself feel better.
Look at how you currently cope with stress
Think about the ways you currently manage and cope with stress in your life. Your stress journal can help you identify them. Are your coping strategies healthy or unhealthy, helpful or unproductive? Unfortunately, many people cope with stress in ways that compound the problem.
Unhealthy ways of coping with stress
These coping strategies may temporarily reduce stress, but they cause more damage in the long run:
Drinking too much
Overeating or under eating
Zoning out for hours in front of the TV or computer
Withdrawing from friends, family, and activities
Smoking
Using pills to relax
Over Sleeping
Procrastinating
Filling up every minute of the day to avoid facing problems
Taking out your stress on others (lashing out, angry outbursts, physical violence)
Learning healthier ways to manage stress
If your methods of coping with stress aren’t contributing to your greater emotional and physical health, it’s time to find healthier ones. There are many healthy ways to manage and cope with stress, but they all require change. You can either change the situation or change your reaction. When deciding which option to choose, it’s helpful to think of the four A’s: avoid, alter, adapt, or accept.
Since everyone has a unique response to stress, there is no “one size fits all” solution to managing it. No single method works for everyone or in every situation, so experiment with different techniques and strategies. Focus on what makes you feel calm and in control.
Dealing with Stressful Situations: The Four A’s
Change the situation:
Avoid the stressor.
Alter the stressor.
Change your reaction:
Adapt to the stressor.
Accept the stressor.
Stress management strategy: Avoid unnecessary stress
Not all stress can be avoided, and it’s not healthy to avoid a situation that needs to be addressed. You may be surprised, however, by the number of stressors in your life that you can eliminate.
Learn how to say “no” – Know your limits and stick to them. Whether in your personal or professional life, refuse to accept added responsibilities when you’re close to reaching them. Taking on more than you can handle is a surefire recipe for stress.
Avoid people who stress you out – If someone consistently causes stress in your life and you can’t turn the relationship around, limit the amount of time you spend with that person or end the relationship entirely.
Take control of your environment – If the evening news makes you anxious, turn the TV off. If traffic makes you tense take a longer but less-traveled route. If going to the market is an unpleasant chore, do your grocery shopping online.
Avoid hot-button topics – If you get upset over religion or politics, cross them off your conversation list. If you repeatedly argue about the same subject with the same people, stop bringing it up or excuse yourself when it’s the topic of discussion.
Pare down your to-do list – Analyze your schedule, responsibilities, and daily tasks. If you’ve got too much on your plate, distinguish between the coulds” and the “musts.” Drop tasks that aren’t truly necessary to the bottom of the list or eliminate them entirely, things like cutting your hair today if there is no event, or finishing a job that does not affect your life.
Stress management strategy: Alter the situation
If you can’t avoid a stressful situation, try to alter it. Figure out what you can do to change things so the problem doesn’t present itself in the future. Often, this involves changing the way you communicate and operate in your daily life.
Express your feelings instead of bottling them up. If something or someone is bothering you, communicate your concerns in an open and respectful way. If you don’t voice your feelings, resentment will build and the situation will likely remain the same.
Be willing to compromise. When you ask someone to change their behavior, be willing to do the same. If you both are willing to bend at least a little, you’ll have a good chance of finding a happy middle ground.
Be more assertive. Don’t take a backseat in your own life. Deal with problems head on, doing your best to anticipate and prevent them. If you’ve got an exam to study for and your chatty roommate just got home, say up front that you only have five minutes to talk.
Manage your time better. Poor time management can cause a lot of stress. When you’re stretched too thin and running behind, it’s hard to stay calm and focused. But if you plan ahead and make sure you don’t overextend yourself, you can alter the amount of stress you’re under.
Stress management strategy: Adapt to the stressor
If you can’t change the stressor, change yourself. You can adapt to stressful situations and regain your sense of control by changing your expectations and attitude.
Reframe problems. Try to view stressful situations from a more positive perspective. Rather than fuming about a traffic jam, look at it as an opportunity to pause and regroup, listen to your favorite radio station, or enjoy some alone time.
Look at the big picture. Take perspective of the stressful situation. Ask yourself how important it will be in the long run. Will it matter in a month? A year? Is it really worth getting upset over? If the answer is no, focus your time and energy elsewhere.
Adjust your standards. Perfectionism is a major source of avoidable stress. Stop setting yourself up for failure by demanding perfection. Set reasonable standards for yourself and others, and learn to be okay with “good enough.”
Focus on the positive. When stress is getting you down, take a moment to reflect on all the things you appreciate in your life, including your own positive qualities and gifts. This simple strategy can help you keep things in perspective.
Adjusting Your Attitude
How you think can have a profound effect on your emotional and physical well-being. Each time you think a negative thought about yourself, your body reacts as if it were in the throes of a tension-filled situation. If you see good things about yourself, you are more likely to feel good; the reverse is also true. Eliminate words such as "always," "never," "should," and "must." These are telltale marks of self-defeating thoughts.
Stress management strategy: Accept the things you can’t change
Some sources of stress are unavoidable. You can’t prevent or change stressors such as the death of a loved one, a serious illness, or a national recession. In such cases, the best way to cope with stress is to accept things as they are. Acceptance may be difficult, but in the long run, it’s easier than railing against a situation you can’t change.
Don’t try to control the uncontrollable. Many things in life are beyond our control— particularly the behavior of other people. Rather than stressing out over them, focus on the things you can control such as the way you choose to react to problems.
Look for the upside. As the saying goes, “What doesn’t kill us makes us stronger.” When facing major challenges try to look at them as opportunities for personal growth. If your own poor choices contributed to a stressful situation, reflect on them and learn from your mistakes.
Share your feelings. Talk to a trusted friend or make an appointment with a therapist. Expressing what you’re going through can be very cathartic, even if there’s nothing you can do to alter the stressful situation.
Learn to forgive. Accept the fact that we live in an imperfect world and that people make mistakes. Let go of anger and resentments. Free yourself from negative energy by forgiving and moving on.
Stress management strategy: Make time for fun and relaxation
Beyond a take-charge approach and a positive attitude, you can reduce stress in your life by nurturing yourself. If you regularly make time for fun and relaxation, you’ll be in a better place to handle life’s stressors when they inevitably come.
Healthy ways to relax and recharge
Go for a walk.
Spend time in nature.
Call a good friend.
Sweat out tension with a good workout.
Write in your journal.
Take a long bath.
Light scented candles
Savor a warm cup of coffee or tea.
Play with a pet.
Work in your garden.
Get a massage.
Curl up with a good book.
Listen to music.
Watch a comedy
Don’t get so caught up in the hustle and bustle of life that you forget to take care of your own needs. Nurturing yourself is a necessity, not a luxury.
Set aside relaxation time. Include rest and relaxation in your daily schedule. Don’t allow other obligations to encroach. This is your time to take a break from all responsibilities and recharge your batteries.
Connect with others. Spend time with positive people who enhance your life. A strong support system will buffer you from the negative effects of stress.
Do something you enjoy every day. Make time for leisure activities that bring you joy, whether it be stargazing, playing the piano, or working on your bike.
Keep your sense of humor. This includes the ability to laugh at yourself. The act of laughing helps your body fight stress in a number of ways.
Stress management strategy: Adopt a healthy lifestyle
You can increase your resistance to stress by strengthening your physical health. I know it seems hard to believe, as so many of us stress over the thought of exercise but this works so well. I now do 20 minutes of exercise every morning and I feel so much better because of it.
Exercise regularly. Physical activity plays a key role in reducing and preventing the effects of stress. Make time for at least 30 minutes of exercise, three times per week. Nothing beats aerobic exercise for releasing pent-up stress and tension.
Eat a healthy diet. Well-nourished bodies are better prepared to cope with stress, so be mindful of what you eat. Start your day right with breakfast, and keep your energy up and your mind clear with balanced, nutritious meals throughout the day.
Reduce caffeine and sugar. The temporary "highs" caffeine and sugar provide often end in with a crash in mood and energy. By reducing the amount of coffee, soft drinks, chocolate, and sugar snacks in your diet, you’ll feel more relaxed and you’ll sleep better.
Avoid alcohol, cigarettes, and drugs. Self-medicating with alcohol or drugs may provide an easy escape from stress, but the relief is only temporary. Don’t avoid or mask the issue at hand; deal with problems head on and with a clear mind.
Get enough sleep. Adequate sleep fuels your mind, as well as your body. Feeling tired will increase your stress because it may cause you to think irrationally
Dealing with stress is very difficult for so many people. I hope that this information will help you to deal with the stress in your life. I know I use these techniques regularly and I am able to handle most anything. Meditation as well is an amazing form of stress reduction. I teach classes if you need to be guided.
Here are the top ten stress educing foods from Canada living.
Number 10
Almonds
These crunchy little dudes are great stress relievers: they're packed with vitamin B2 (riboflavin), vitamin E, magnesium, and zinc. B vitamins and magnesium are involved in the production of serotonin, which helps regulate mood and relieve stress. Zinc has also been shown to fight some of the negative effects of stress, while vitamin E is an antioxidant that destroys the free radicals related to stress and heart disease.
However, you should only eat a small handful at a time since almonds are high in fat. Although it is mostly healthy fat of the unsaturated variety, it could still make you pack on the pounds.
Number 9
Fish
Most types of fish are replete with all-important B vitamins, particularly the renowned stress fighters B6 and B12. In fact, B12 is one of the most important vitamins involved in the synthesis of the "happy" brain chemical serotonin; a vitamin B12 deficiency can even lead to depression.
For lunch, try a tuna salad or sandwich (with light mayo). A good dinner option is grilled salmon or mackerel with a side of leafy greens and whole-grain rice; see below for more on the stress-fighting benefits of these foods.
Number 8
Broccoli
Yet another food that is chock-full of stress-relieving B vitamins, broccoli has the added benefit of containing folic acid, which is also part of the B vitamin family. Folic acid helps relieve stress, anxiety, panic, and even depression.
Try broccoli as a simple accompaniment to fish or chicken, or toss it into a stir-fry along with a few other vegetables and some beef or shrimp.
Number 7
Whole-grain rice or pasta
It's a good thing carbohydrates are finally back in style now that everyone has realized those low-carb diets were a bunch of hooey; carbs boost serotonin levels and thus have a calming, soothing effect. While all carbs will give you this kick, stick to whole-grain bread, rice and pasta.
Simple carbs like white bread and pastries will only give you a momentary boost followed by a crash, and they will make you pack on the pounds. On the other hand, whole grains (complex carbs) are digested more slowly and will thus keep you feeling fuller -- and conceivably happier -- for a longer period of time.
A small portion of brown rice or whole-wheat pasta as a side dish for dinner should give you the boost you need.
Number 6
Sushi
Aside from the benefits of fish described on the first page, the seaweed in maki (rolls) also has anxiety-fighting properties. It is packed with stress-relieving magnesium, as well as pantothenic acid and vitamin B2 (riboflavin).
Pantothenic acid is crucial, as it contributes to the health of the adrenal glands, which play a vital role in stress management. In times of stress, a deficiency in pantothenic acid can lead to feelings of anxiety and increased vulnerability to infection, illness and chronic fatigue.
Number 5
Milk
In addition to those kung fu-fighting vitamins B2 and B12, milk also contains antioxidants that help destroy free radicals associated with stress.
Have some skim milk with your cereal for breakfast or pour yourself a tall, cold glass and use it as an excuse to scarf down a few chocolate chip cookies. Hee hee, ok non fat chocolate chip cookies. If you did not read this far you would have missed the chuckle.
Number 4
Cantaloupe and cottage cheese
Cantaloupe is an excellent source of vitamin C, which is crucial in combating stress. In fact, prolonged periods of stress deplete levels of vitamin C in the adrenal glands, so it's important to consume foods that contain high levels of it.
Since cottage cheese is a good source of vitamins B2 and B12, mixing it with cantaloupe for breakfast or a midday snack will help you banish your feelings of anxiety.
Number 3
Beef
Ah, another great reason to indulge in a big slab of beef -- it will chill you out thanks to the iron, B vitamins and zinc it contains. Of course, beef does contain unhealthy saturated fat, which increases your risk of coronary heart disease and other illnesses.
To get around this problem, pick the leanest cuts of beef you can find; look for the word "round" or "loin" in the name, such as top sirloin, top round, and tenderloin.
Number 2
Fortified breakfast cereal
These days, many breakfast cereals are fortified with a slew of essential vitamins and minerals, so they can be a great one-stop source of stress-fighting B vitamins, folic acid, vitamin C, and fiber.
Two good brands to try are Whole Grain TOTAL and Fiber One. Good old fashioned oatmeal is my favorite.
Number 1
Blueberries
These little blue miracle workers are jam-packed with antioxidants and vitamin C, which are potent stress busters. As an added bonus, they're low in calories, so they won't make you blimp-like.
Blueberries are also a good source of fiber, which can help relieve the cramps and constipation that can occur in times of stress. Mix the little suckers with some cottage cheese or eat them on their own as a snack or dessert.
Can we ever get enough of these perfect little jewels; I love them, frozen in a shake with fat free yogurt and fresh orange juice, yummmmmmyyy.
Blessings of healthy new beginnings to everyone. Listen in on vividlife.me for my show every weds at 2 p.m. Life with Direction, a live call in talk show with a lineup of guest for everyone.
Salmon and spinach salad.
2 -2 inch portions of salmon
Lemon pepper sauce
One lemon, juiced
Black pepper 1 tsp
Balkan style plain yogurt one small container
Mix yogurt lemon juice and pepper and put to side.
Spinach salad
Fesh spinach 4 cups
Goats cheese 4 tbsp
Red peppers chopped into small portions
Blueberries ½ cup
½ Red onions chopped into small portions
Walnuts ½ cup
Dressing
Balsamic vinegar ½ cup
Extra virgin olive oil ¼ cup
Mix together put to side for dressing on salad
Grill the salmon on both sides on medium for about 6 to 8 minutes.
Places spinach. Peppers, onions blueberries and goats cheese on the center of the plate. Coat lightly with dressing.
Place salmon on top of spinach and dress with less yogurt sauce.
Enjoy I love this salad. Hot or cold it is delicious.
Stress Management
Dealing with stress
Here are some ways to reduce, prevent, and cope with stress.
It may seem that there’s nothing you can do about your stress level. Now that Christmas is over the bills aren’t going to stop coming. There will never be more hours in the day for all your errands. Your career or family responsibilities will always be demanding. You have a lot more control than you might think. In fact, once you realize that you are in control of your life you will be able to create a foundation for stress management.
Managing stress is all about being in charge: in charge of your thoughts, your emotions, your schedule, your environment, and the way you deal with problems. The ultimate stress management goal is a balanced life, with time for work, relationships, relaxation, and fun. With balance, any challenge can and will be dealt with heads on without the negative effects of stress.
It is so important to take control of stress, and to deal with it the effects without medication when at all possible. So many people come to me with issues related to stress. They are using drugs to ease the effects, when the drugs are causing more issues and more stress. Be aware. Not all drugs are created the same, and often the side effects are worse than the issue they are treating.
Let’s address a stress management structure - a plan for coping. First of all you need to Identify, secondly Learn, and thirdly Manage your stress and how it is affecting your life.
Identify the sources of stress in your life
Stress management starts with identifying the sources of stress in your life. This isn’t as easy as it sounds. Your true sources of stress aren’t always obvious, and it’s all too easy to overlook your own stress-inducing thoughts, feelings, and behaviors. Sure, you may know that you’re constantly worried about work deadlines. Maybe it’s your procrastination, rather than the actual job demands, that leads to deadline stress.
To identify your true sources of stress, look closely at your habits, attitude, and excuses:
Do you explain away stress as temporary (“I just have a million things going on right now”) even though you can’t remember the last time you took a breather?
Do you define stress as an integral part of your work or home life (“Things are always crazy around here”) or as a part of your personality (“I have a lot of nervous energy, that’s all”).
Do you blame your stress on other people or outside events, or view it as entirely normal and unexceptional?
Until you accept responsibility for the role you play in creating or maintaining it, your stress level will remain outside your control.
Start a stress journal
A stress journal can help you identify the regular stressors in your life and the way you deal with them. Each time you feel stressed; keep track of it in your journal. As you keep a daily log, you will begin to see patterns and common themes. Write down:
What caused your stress (make a guess if you’re unsure).
How you felt, both physically and emotionally.
How you acted in response.
What you did to make yourself feel better.
Look at how you currently cope with stress
Think about the ways you currently manage and cope with stress in your life. Your stress journal can help you identify them. Are your coping strategies healthy or unhealthy, helpful or unproductive? Unfortunately, many people cope with stress in ways that compound the problem.
Unhealthy ways of coping with stress
These coping strategies may temporarily reduce stress, but they cause more damage in the long run:
Drinking too much
Overeating or under eating
Zoning out for hours in front of the TV or computer
Withdrawing from friends, family, and activities
Smoking
Using pills to relax
Over Sleeping
Procrastinating
Filling up every minute of the day to avoid facing problems
Taking out your stress on others (lashing out, angry outbursts, physical violence)
Learning healthier ways to manage stress
If your methods of coping with stress aren’t contributing to your greater emotional and physical health, it’s time to find healthier ones. There are many healthy ways to manage and cope with stress, but they all require change. You can either change the situation or change your reaction. When deciding which option to choose, it’s helpful to think of the four A’s: avoid, alter, adapt, or accept.
Since everyone has a unique response to stress, there is no “one size fits all” solution to managing it. No single method works for everyone or in every situation, so experiment with different techniques and strategies. Focus on what makes you feel calm and in control.
Dealing with Stressful Situations: The Four A’s
Change the situation:
Avoid the stressor.
Alter the stressor.
Change your reaction:
Adapt to the stressor.
Accept the stressor.
Stress management strategy: Avoid unnecessary stress
Not all stress can be avoided, and it’s not healthy to avoid a situation that needs to be addressed. You may be surprised, however, by the number of stressors in your life that you can eliminate.
Learn how to say “no” – Know your limits and stick to them. Whether in your personal or professional life, refuse to accept added responsibilities when you’re close to reaching them. Taking on more than you can handle is a surefire recipe for stress.
Avoid people who stress you out – If someone consistently causes stress in your life and you can’t turn the relationship around, limit the amount of time you spend with that person or end the relationship entirely.
Take control of your environment – If the evening news makes you anxious, turn the TV off. If traffic makes you tense take a longer but less-traveled route. If going to the market is an unpleasant chore, do your grocery shopping online.
Avoid hot-button topics – If you get upset over religion or politics, cross them off your conversation list. If you repeatedly argue about the same subject with the same people, stop bringing it up or excuse yourself when it’s the topic of discussion.
Pare down your to-do list – Analyze your schedule, responsibilities, and daily tasks. If you’ve got too much on your plate, distinguish between the coulds” and the “musts.” Drop tasks that aren’t truly necessary to the bottom of the list or eliminate them entirely, things like cutting your hair today if there is no event, or finishing a job that does not affect your life.
Stress management strategy: Alter the situation
If you can’t avoid a stressful situation, try to alter it. Figure out what you can do to change things so the problem doesn’t present itself in the future. Often, this involves changing the way you communicate and operate in your daily life.
Express your feelings instead of bottling them up. If something or someone is bothering you, communicate your concerns in an open and respectful way. If you don’t voice your feelings, resentment will build and the situation will likely remain the same.
Be willing to compromise. When you ask someone to change their behavior, be willing to do the same. If you both are willing to bend at least a little, you’ll have a good chance of finding a happy middle ground.
Be more assertive. Don’t take a backseat in your own life. Deal with problems head on, doing your best to anticipate and prevent them. If you’ve got an exam to study for and your chatty roommate just got home, say up front that you only have five minutes to talk.
Manage your time better. Poor time management can cause a lot of stress. When you’re stretched too thin and running behind, it’s hard to stay calm and focused. But if you plan ahead and make sure you don’t overextend yourself, you can alter the amount of stress you’re under.
Stress management strategy: Adapt to the stressor
If you can’t change the stressor, change yourself. You can adapt to stressful situations and regain your sense of control by changing your expectations and attitude.
Reframe problems. Try to view stressful situations from a more positive perspective. Rather than fuming about a traffic jam, look at it as an opportunity to pause and regroup, listen to your favorite radio station, or enjoy some alone time.
Look at the big picture. Take perspective of the stressful situation. Ask yourself how important it will be in the long run. Will it matter in a month? A year? Is it really worth getting upset over? If the answer is no, focus your time and energy elsewhere.
Adjust your standards. Perfectionism is a major source of avoidable stress. Stop setting yourself up for failure by demanding perfection. Set reasonable standards for yourself and others, and learn to be okay with “good enough.”
Focus on the positive. When stress is getting you down, take a moment to reflect on all the things you appreciate in your life, including your own positive qualities and gifts. This simple strategy can help you keep things in perspective.
Adjusting Your Attitude
How you think can have a profound effect on your emotional and physical well-being. Each time you think a negative thought about yourself, your body reacts as if it were in the throes of a tension-filled situation. If you see good things about yourself, you are more likely to feel good; the reverse is also true. Eliminate words such as "always," "never," "should," and "must." These are telltale marks of self-defeating thoughts.
Stress management strategy: Accept the things you can’t change
Some sources of stress are unavoidable. You can’t prevent or change stressors such as the death of a loved one, a serious illness, or a national recession. In such cases, the best way to cope with stress is to accept things as they are. Acceptance may be difficult, but in the long run, it’s easier than railing against a situation you can’t change.
Don’t try to control the uncontrollable. Many things in life are beyond our control— particularly the behavior of other people. Rather than stressing out over them, focus on the things you can control such as the way you choose to react to problems.
Look for the upside. As the saying goes, “What doesn’t kill us makes us stronger.” When facing major challenges try to look at them as opportunities for personal growth. If your own poor choices contributed to a stressful situation, reflect on them and learn from your mistakes.
Share your feelings. Talk to a trusted friend or make an appointment with a therapist. Expressing what you’re going through can be very cathartic, even if there’s nothing you can do to alter the stressful situation.
Learn to forgive. Accept the fact that we live in an imperfect world and that people make mistakes. Let go of anger and resentments. Free yourself from negative energy by forgiving and moving on.
Stress management strategy: Make time for fun and relaxation
Beyond a take-charge approach and a positive attitude, you can reduce stress in your life by nurturing yourself. If you regularly make time for fun and relaxation, you’ll be in a better place to handle life’s stressors when they inevitably come.
Healthy ways to relax and recharge
Go for a walk.
Spend time in nature.
Call a good friend.
Sweat out tension with a good workout.
Write in your journal.
Take a long bath.
Light scented candles
Savor a warm cup of coffee or tea.
Play with a pet.
Work in your garden.
Get a massage.
Curl up with a good book.
Listen to music.
Watch a comedy
Don’t get so caught up in the hustle and bustle of life that you forget to take care of your own needs. Nurturing yourself is a necessity, not a luxury.
Set aside relaxation time. Include rest and relaxation in your daily schedule. Don’t allow other obligations to encroach. This is your time to take a break from all responsibilities and recharge your batteries.
Connect with others. Spend time with positive people who enhance your life. A strong support system will buffer you from the negative effects of stress.
Do something you enjoy every day. Make time for leisure activities that bring you joy, whether it be stargazing, playing the piano, or working on your bike.
Keep your sense of humor. This includes the ability to laugh at yourself. The act of laughing helps your body fight stress in a number of ways.
Stress management strategy: Adopt a healthy lifestyle
You can increase your resistance to stress by strengthening your physical health. I know it seems hard to believe, as so many of us stress over the thought of exercise but this works so well. I now do 20 minutes of exercise every morning and I feel so much better because of it.
Exercise regularly. Physical activity plays a key role in reducing and preventing the effects of stress. Make time for at least 30 minutes of exercise, three times per week. Nothing beats aerobic exercise for releasing pent-up stress and tension.
Eat a healthy diet. Well-nourished bodies are better prepared to cope with stress, so be mindful of what you eat. Start your day right with breakfast, and keep your energy up and your mind clear with balanced, nutritious meals throughout the day.
Reduce caffeine and sugar. The temporary "highs" caffeine and sugar provide often end in with a crash in mood and energy. By reducing the amount of coffee, soft drinks, chocolate, and sugar snacks in your diet, you’ll feel more relaxed and you’ll sleep better.
Avoid alcohol, cigarettes, and drugs. Self-medicating with alcohol or drugs may provide an easy escape from stress, but the relief is only temporary. Don’t avoid or mask the issue at hand; deal with problems head on and with a clear mind.
Get enough sleep. Adequate sleep fuels your mind, as well as your body. Feeling tired will increase your stress because it may cause you to think irrationally
Dealing with stress is very difficult for so many people. I hope that this information will help you to deal with the stress in your life. I know I use these techniques regularly and I am able to handle most anything. Meditation as well is an amazing form of stress reduction. I teach classes if you need to be guided.
Here are the top ten stress educing foods from Canada living.
Number 10
Almonds
These crunchy little dudes are great stress relievers: they're packed with vitamin B2 (riboflavin), vitamin E, magnesium, and zinc. B vitamins and magnesium are involved in the production of serotonin, which helps regulate mood and relieve stress. Zinc has also been shown to fight some of the negative effects of stress, while vitamin E is an antioxidant that destroys the free radicals related to stress and heart disease.
However, you should only eat a small handful at a time since almonds are high in fat. Although it is mostly healthy fat of the unsaturated variety, it could still make you pack on the pounds.
Number 9
Fish
Most types of fish are replete with all-important B vitamins, particularly the renowned stress fighters B6 and B12. In fact, B12 is one of the most important vitamins involved in the synthesis of the "happy" brain chemical serotonin; a vitamin B12 deficiency can even lead to depression.
For lunch, try a tuna salad or sandwich (with light mayo). A good dinner option is grilled salmon or mackerel with a side of leafy greens and whole-grain rice; see below for more on the stress-fighting benefits of these foods.
Number 8
Broccoli
Yet another food that is chock-full of stress-relieving B vitamins, broccoli has the added benefit of containing folic acid, which is also part of the B vitamin family. Folic acid helps relieve stress, anxiety, panic, and even depression.
Try broccoli as a simple accompaniment to fish or chicken, or toss it into a stir-fry along with a few other vegetables and some beef or shrimp.
Number 7
Whole-grain rice or pasta
It's a good thing carbohydrates are finally back in style now that everyone has realized those low-carb diets were a bunch of hooey; carbs boost serotonin levels and thus have a calming, soothing effect. While all carbs will give you this kick, stick to whole-grain bread, rice and pasta.
Simple carbs like white bread and pastries will only give you a momentary boost followed by a crash, and they will make you pack on the pounds. On the other hand, whole grains (complex carbs) are digested more slowly and will thus keep you feeling fuller -- and conceivably happier -- for a longer period of time.
A small portion of brown rice or whole-wheat pasta as a side dish for dinner should give you the boost you need.
Number 6
Sushi
Aside from the benefits of fish described on the first page, the seaweed in maki (rolls) also has anxiety-fighting properties. It is packed with stress-relieving magnesium, as well as pantothenic acid and vitamin B2 (riboflavin).
Pantothenic acid is crucial, as it contributes to the health of the adrenal glands, which play a vital role in stress management. In times of stress, a deficiency in pantothenic acid can lead to feelings of anxiety and increased vulnerability to infection, illness and chronic fatigue.
Number 5
Milk
In addition to those kung fu-fighting vitamins B2 and B12, milk also contains antioxidants that help destroy free radicals associated with stress.
Have some skim milk with your cereal for breakfast or pour yourself a tall, cold glass and use it as an excuse to scarf down a few chocolate chip cookies. Hee hee, ok non fat chocolate chip cookies. If you did not read this far you would have missed the chuckle.
Number 4
Cantaloupe and cottage cheese
Cantaloupe is an excellent source of vitamin C, which is crucial in combating stress. In fact, prolonged periods of stress deplete levels of vitamin C in the adrenal glands, so it's important to consume foods that contain high levels of it.
Since cottage cheese is a good source of vitamins B2 and B12, mixing it with cantaloupe for breakfast or a midday snack will help you banish your feelings of anxiety.
Number 3
Beef
Ah, another great reason to indulge in a big slab of beef -- it will chill you out thanks to the iron, B vitamins and zinc it contains. Of course, beef does contain unhealthy saturated fat, which increases your risk of coronary heart disease and other illnesses.
To get around this problem, pick the leanest cuts of beef you can find; look for the word "round" or "loin" in the name, such as top sirloin, top round, and tenderloin.
Number 2
Fortified breakfast cereal
These days, many breakfast cereals are fortified with a slew of essential vitamins and minerals, so they can be a great one-stop source of stress-fighting B vitamins, folic acid, vitamin C, and fiber.
Two good brands to try are Whole Grain TOTAL and Fiber One. Good old fashioned oatmeal is my favorite.
Number 1
Blueberries
These little blue miracle workers are jam-packed with antioxidants and vitamin C, which are potent stress busters. As an added bonus, they're low in calories, so they won't make you blimp-like.
Blueberries are also a good source of fiber, which can help relieve the cramps and constipation that can occur in times of stress. Mix the little suckers with some cottage cheese or eat them on their own as a snack or dessert.
Can we ever get enough of these perfect little jewels; I love them, frozen in a shake with fat free yogurt and fresh orange juice, yummmmmmyyy.
Blessings of healthy new beginnings to everyone. Listen in on vividlife.me for my show every weds at 2 p.m. Life with Direction, a live call in talk show with a lineup of guest for everyone.
Salmon and spinach salad.
2 -2 inch portions of salmon
Lemon pepper sauce
One lemon, juiced
Black pepper 1 tsp
Balkan style plain yogurt one small container
Mix yogurt lemon juice and pepper and put to side.
Spinach salad
Fesh spinach 4 cups
Goats cheese 4 tbsp
Red peppers chopped into small portions
Blueberries ½ cup
½ Red onions chopped into small portions
Walnuts ½ cup
Dressing
Balsamic vinegar ½ cup
Extra virgin olive oil ¼ cup
Mix together put to side for dressing on salad
Grill the salmon on both sides on medium for about 6 to 8 minutes.
Places spinach. Peppers, onions blueberries and goats cheese on the center of the plate. Coat lightly with dressing.
Place salmon on top of spinach and dress with less yogurt sauce.
Enjoy I love this salad. Hot or cold it is delicious.