Living in a hectic world such as ours can sometimes get to us. You may feel like you're completely exhausted nearly all of the time. You work 50 or 60 hours a week, run all over town after work, and by the time you get home, you're spent. There's nothing left for your family or your dreams. Nearly everyone has experienced this feeling at some point in their life. What is the key to getting out of this never ending pressure? Living a balanced life is essential for everyone.

One of the most successful business people of all time, Oprah Winfrey, said, 'I've learned that you can't have everything and do everything at the same time.' This may seem simple, but it's also great advice. This is quite possibly the issue that gives everyone the most trouble. We want to be the most successful business person, have the most friends, have the best family, and still have time to relax.

While you can do many things in your life, the key is to prioritize them. You can't try to do everything all at the same time. First of all, you must have goals that guide your daily actions. They will help point you in the right direction. If you don't do something that moves you in the direction of your goal every day, then you're living your life for someone else. This is not the key to living a balanced life.

Second, you have to prioritize your actions before its time to do them. The night before is a great time to think about what you'd like to accomplish. Every night, write down the six most important things you want to accomplish the next day. Don't worry about writing 20 things, just six. Put the most important one at the top and work on it until you get done. Then move on to the next one and so on. This will help you achieve balance in your daily activities. It will help you focus on what is really important to you.

In every area of your life, there must be balance. You can't save all your money and you can't spend it all. There must be a happy medium that only you know. It's your job to find this balance. You can't work all the time, but you must have a job. Go with your instincts in every area. Just remember to maintain balance in every situation.

Source: Article Tipps

Increasingly, science has concluded that learning how to cope with stress and how to use it to our advantage is vital to our health and mental well being.

1) Exercise reduces stress hormones and increases healthy immune activity.

2) Sleep: Get eight hours!  Make sure it's restful and restorative.

3) Eat a well balanced diet.  Include fruits and vegetables to support your immune system.

4) Meditation is a great tool for reducing stress.  Research shows that regular meditation reduces illness, increases productivity, and deep breathing.

6) Supportive Communication: Surround yourself with friends and family who are supportive and listen.  Positive feedback is a must.

7) Massage is a powerful stress reducer.  It increases immune response, decreases anxiety, and reduces soreness.  Research shows that it relieves pain and increases productivity.  All the attention is on you!

8) Relaxationis important.  Use your vacation time.  Plan three day weekends.  Let go and rejuvenate.

9) Have fun, be in the moment.

10) Don't sweat the small stuff.  For many of us, it's the small stuff that gets to us and drains our energies.

Excerpt from Dangerous Stress-Healthy Stress

I suspect most people would agree that life is stressful.  What specific situations cause us more or less stress, to what extent we feel it and how we cope with it vary greatly.

Stress management is a broad term relating to raising our awareness of how stress specifically affects each of us and to providing a variety of approaches and techniques for keeping those effects from damaging or overwhelming us.

Wherever you are on the continuum of awareness, causes and effects, and methods for coping, here are a few basic ideas you may find helpful in approaching the broad area of stress management:

1. Slow down once in a while.  As long as we keep moving at the break-neck speed that modern life seems to expect, we have little opportunity to gauge how we’re feeling and what condition we’re in, physically, mentally and emotionally.  No matter how challenging, try to carve out some spaces of time for yourself, to be quiet, to think, to tune in, to take a reading on yourself.

2. Don’t forget to breathe.  Sounds obvious, but you’d be surprised how much of the day you spend breathing a very shallow and constricted breath, depriving your body and mind of the life-giving oxygen needed to function at the optimum level.  Whenever you become aware of your shallow breathing, take a few slow deep breaths in and out and notice if it makes a difference in how you feel and think.

3. Exercise regularly.  So much has been written about the benefits of exercise, yet how many of us still find it difficult to incorporate exercise into a weekly routine.  Aerobics classes, walking and running, yoga, swimming, biking – choose one or more and set your intention to get yourself moving for at least a half hour 3 times a week.

4. Bodywork and massage can be very beneficial in the relief of muscular tension, minor pain and other stress symptoms.  There are so many approaches to try: various massage techniques, acupressure, cranio-sacral, Feldenkrais, shiatsu, etc.  Ask friends or associates for recommendations and try different approaches to see if one seems more effective for you.

5. If you haven’t already, try meditation.  Many different approaches are available, and meditation is becoming so mainstream that you can find classes at day spas, yoga centers and even through your local recreation departments and adult education centers. 

Caution: This information is not a substitution for qualified medical advice.  If you are experiencing persistent pain, mental distress or other symptoms that are causing you concern, consult a medical doctor as part of an overall stress management approach.

-  A.G.R

 

According to the theory of Acupressure, the Sea of Tranquility point can help reduce the effects of stress and restore a sense of calm. (see May 9, 2006 post: What is Acupressure?)

Location: On the center of the breastbone, three thumb widths up from the base of the bone.

Benefits: This point can help relieve nervousness, anxiety, chest tension and other emotional imbalances.

An effective way to work with the Sea of Tranquility is to lightly place the middle fingertip directly on the point while allowing your index and ring fingertips to rest gently just above and below the point next to the middle finger.

Try the gentle placement of your fingertips on the area of the Sea of Tranquility along with a few slow gentle breaths in and out, and see if this brings you into a calmer state.  If it does, you can use this technique to help you get to sleep at night, to reduce stress while at work, and at any time when you need a gentle reminder to restore calm.

Caution: This acupressure information is not a substitution for qualified medical advice.  If you don't know what is causing the pain or other symptom, consult a medical doctor before you start treating yourself.

Self Massage: Gently massage each suggested area for a few seconds.  Applying light pressure to each area can help release tension and increase blood circulation.

• Place one hand on each knee and rub, squeeze and knead the area surrounding the kneecaps (apply only light pressure directly on the kneecaps).

• Move your hands slowly from the knees up the thighs, continuing to rub, squeeze and knead the thigh muscles.

• When you reach the tops of your legs, move your hands slowly around to the low back area and gently massage the low back muscles.  Try applying a gentle raking motion with your fingertips on the low back muscles.

• Place your right hand over your left shoulder and apply a gentle raking motion with your fingertips to the upper back area above the shoulder blade.  Continue with a gentle rubbing of the top of your left shoulder.

• Place your left hand over your right shoulder and apply a gentle raking motion with your fingertips to the upper back area above the shoulder blade.  Continue with a gentle rubbing of the top of your right shoulder.

• Place either hand around the back of your neck and gently squeeze your neck muscles.

• Place your fingertips of each hand on each side of your face in the area behind your temples and just in front of your ears.  Gently rub this area with a rotating motion.  Move your fingertips down to your jaw muscles and continue gentle rubbing with a rotating motion.

Caution: This information is not a substitution for qualified medical advice.  If you are injured or are experiencing pain or other symptoms, consult a medical doctor before you start treating yourself.

-  A.G.R

 

 

“Of all exercises walking is the best.”  - Thomas Jefferson

In this era of exercise mania, emphasizing cardio, weights and a “no pain, no gain” lifestyle, walking has been relegated to the status of an ugly stepchild.  Yet many health and fitness professionals agree that good old fashioned walking is one of the most effective ways to promote overall health and wellbeing.

Walking 3 – 4 times per week for approximately two miles or 30 minutes promotes deeper breathing and oxygen intake, increases blood circulation, improves body strength (especially in the weight-bearing leg and pelvic muscles), raises the heart rate and reduces the effects of stress.  Adding hills and/or stairs to your walk greatly enhances all of these benefits.

"A man's health can be judged by which he takes two at a time - pills or stairs."  - Joan Welsh

My grandparents, who lived to be 90 and 100, never drove a car and walked for miles around their town every day as a matter of routine.  Even when factoring in genetics, diet and lifestyle, it’s hard to dismiss the overall effect that daily walking had on their longevity.

I always feel better after walking.  A well paced half hour stroll can lift my spirits and reduce the aches and stiffness that build up while sitting at my desk. 

The main requirements for walking are a comfortable pair of shoes, a safe place to walk, and a willingness to place one foot in front of the other.

"A vigorous five-mile walk will do more good for an unhappy but otherwise healthy adult than all the medicine and psychology in the world."  - Paul Dudley White

 

Data smog is a term coined by David Shenk to refer to the information overload that many of us have experienced recently.  The internet allows us to have access to entire libraries of information.  The sheer volume of information which many of us are exposed to every day may actually impair our performance and add stress to our lives.

Source: About.com.  For complete article: http://mentalhealth.about.com/cs/computerstuff/a/datasmog.htm

Anyone who has ever had a foot rub knows how relaxing it can feel to have a foot massage.  Here’s a suggestion for a quick self massage of your feet:

As you put your socks on in the morning, curl the fingers of each hand into the shape of a rake and vigorously rub the top and bottom of each foot using a scratching motion.  Try it for a few seconds on each foot.

Among the potential benefits are a quick sense of relaxation and improved blood circulation in your feet.

Foot raking can be done on bare feet, but I find it easier and more comfortable to apply the scratching motion to my feet while wearing socks.

If you have longer fingernails, you can use the pads of your fingertips in a rubbing motion to avoid damaging or injuring your nails.

If you don’t have time in the morning, try foot raking for a mid-day break (if you are in a place where you can comfortably remove your shoes) or at night in front of the TV or while getting ready for bed.

-  A.G.R

 

Yoga, the ancient practice of movement, stretching and focused breathing, has emerged into the mainstream as a practical antidote to the stresses and strains of modern life.  Just consider some of the benefits:

* release of muscular tension and improved muscle tone

* increased blood circulation and improved oxygen delivery

* greater flexibility of the spine and joints

* stimulation of the lymphatic system to release stored toxins

* toning and relaxation of the nervous system

Yoga is practical for today's lifestyles because it requires no expensive clothing or equipment, and a short practice session, as little as 10-15 minutes, can be very beneficial.  Once the basic movements, postures and breathing techniques are learned, yoga can be practiced conveniently at home.

When considering a yoga class, care should be taken to find an instructor who is knowledgeable and experienced, one who will guide the beginning student slowly and carefully through the basics before moving on to more advanced postures and techniques.  It might be necessary to try more than one class until you find the right instructor for you, one who creates an experience of yoga that encourages you to move at your own individual pace and incorporate the practice into your daily life.

Caution: As with any exercise be careful not to push beyond your limits.  If you have chronic pain or injuries, consult your physician before attempting any new exercise program, including yoga.

- A.G.R

 

Here are 2 quick and easy exercises you can do in your office chair to help release tension and stress.

Caution: As with any exercise be careful not to push beyond your limits.  If you have chronic pain or injury in the neck, shoulder or back, consult your physician before attempting the following movements.

Neck Release –

1)     Sit comfortably with your back straight and keep your eyes looking forward throughout the movements

2)     Take a breath in, then as you breathe out, slowly turn your head to the left, while keeping eyes looking forward

3)     Take another breath in as you slowly turn your head forward, then as you breathe out, slowly turn your head to the right, while keeping eyes looking forward

4)     Take another breath in as you slowly turn your head forward, then breathe out

5)     Repeat steps 2 through 4, two more times

Shoulder and Back Release –

1)     Sit comfortably with your back straight and slightly forward in your chair to allow approximately 6 – 8 inches between your back and the back of your chair

2)     Clasp your hands behind your back with your arms straight and pointing downward towards the seat of your chair

3)     Take a breath in, then breathe out as you begin to slowly bend forward from the waist, keeping your back as straight as possible

4)     While bending forward, slowly raise your clasped hands behind you, keeping your arms as straight as possible

5)     Continue to slowly bend forward and raise your hands and arms only as far as you are comfortable, not to the point of pain

6)     When you reach your limit, stay in this position for a few seconds and breathe in and out a few times

7)     When you are ready to move back to an upright position, take a breath in, then breathe out as you slowly move back up and slowly lower your hands and arms behind you

8)     If you are comfortable, you can repeat the entire exercise again

-  A.G.R

It may sound like a pointless reminder, but if you stop and pay attention at any moment during the day, you’ll probably notice that your breathing is often so shallow as to be almost nonexistent.  Not only are you depriving your body of oxygen, one of its most vital nutrients, but you’re missing many opportunities to release, slowly but steadily, the inevitable build-up of stress and tension caused by life’s ordinary day-to-day challenges.

Try to remind yourself to take a few slow, deep breaths throughout your day.  Even if you don’t notice a dramatic difference, an increase in conscious deep breathing will have a subtle but powerful effect over time.

- A.G.R