Jobs and Careers5 Steps to Manage Stress and Anxiety Attacks by Self Examination
By Rick H. Carter
The physical symptoms of anxiety attacks can be devastating. The shortness of breath. The feeling of terror and panic. The high blood pressure, chest pains, and headaches. And nothing you are doing is preventing these attacks. You react to stress with panic and anxiety. This is not good, is it?
Having a strict self examination or self assessment tool to see how effectively you are dealing with stress can be the best way to manage stress and prevent panic attacks. By using self examination to alleviate or prevent the panic, you will in fact be better looking! Those dark circles under your eyes from lack of sleep will disappear. That weight gain from not attending to your diet will melt away. Your smile will return.
Here are 5 ways to use self examination to manage stress and eliminate panic and anxiety attack symptoms:
1. Know your emotional and intellectual strengths. Know the internal resources you have to draw on, to attack stress. Use frequent self-examination to see what strengths are most effective in different situations.
2. Know your emotional and intellectual weaknesses. Know what internal resources will let you down, and therefore what ones you should avoid calling on. Set your ego aside and realistically see what areas you are weak in and need to improve, especially under stress.
3. Know what other people are judging you on. Seriously. You are being judged all the time, especially at work. This can add to your feeling of workplace anxiety, over and above the normal deadline and overwork stresses.
4. Be aware of your specific personal goals. In any stressful situation, you have to deal with the goals set by many people around you. Knowing your goals will eliminate that internal stress that occurs when you finish a project and feel unsatisfied because you reached someone else's goals.
5. Know the tasks you should be delegating to others. Taking on the wrong work is probably more stressing than taking on too much work. By self-examination, you will know what tasks you need to delegate and therefore not put stress on yourself.
If you don't do self-examination concerning how you handle stress on a regular basis, you will continue to suffer anxiety attacks. And they will continue and they will get worse. This is because you have no knowledge of how to react to stressful situation, because you have no idea of how you react to stress. Your looks will just spiral downhill, as you eat stress foods, stop working out, and lose sleep. You think it will be painful to set up a plan of self examination. It will be much more painful not to.
Self-examination is an integral part of a comprehensive stress management system. Probably looking for the signs symptoms of panic attacks is part of what you are doing to relieve stress. But this is not enough. That's like a football coach charting out the opposing teams; defense, but not figuring out how to defeat it. Using a comprehensive stress management system which includes self-examination throughout, will eliminate those side effects that harm your looks and make you better looking.
Picture your life when stress is not a concern and where you are the leader in stressful situations. To see exactly how you can do this, go to What to do to relieve stress. STRESS JUDO was developed by Rick Carter, a trial lawyer and martial artist. The courtroom has emotional and intellectual stress, and the dojo and fight ring has physical and psychological stress. It was to handle these stresses that STRESS JUDO was developed, to give you a fighting chance against stress, to turn stressful situations into opportunities.
======================================
Relaxation Tips That Will Help Reduce the Stress in Your Life!
By Howard G Platt
Learning to relax is a vital skill because our instinctive responses to stress are often more harmful than the stress itself. When things are not going as planned and we begin to feel the anxiety building up we have a tendency to overreact to some of the most insignificant situations. Think about the times you have endured stress just by thinking about something that might happen. My Mother used to tell me that I was just borrowing trouble when I did this and now I can see how right she was. We are going to learn some techniques we can use that will help us deal with or even avoid stress altogether while helping us to enjoy some relaxation in our hectic lives.
Relaxation is that wonderful feeling you have when the pressures of life seem to be non-existent and you have a positive mental outlook about your surroundings, your work and the day ahead of you. Relaxation is really a wonderful feeling and we all should make concerted attempts to enjoy the peaceful feelings that relaxation invokes. Reducing stress, creating peace of mind and just easing all the tension throughout your body has so many positive affects on your life.
Meditation is one way to bring about a sense of calmness, quietness and peaceful relaxation. Meditation allows the mind to settle down and really experience an inner state of calmness. When you use meditation on a regular basis, after a short amount of time you will begin to notice an improvement in your memory and your problem solving skills. The more you use meditation to help yourself relax the easier it becomes to bring yourself to that peaceful state of mind. Using meditation on a daily basis will help you to focus more on the positives in life, you will notice an increase in your creativity and you will find joy in the small things in life. The use of soothing music such as the sounds of nature or symphonic harmonies are perfect for relaxing your mind allowing you to enter that peaceful meditative state.
The use of visualization is another powerful tool that you may use to rid yourself of stress and bring about true relaxation. To effectively use visualization you should find yourself a place where you can be alone with no noise around you. Close your eyes and try to quite your mind then vividly imagine that you are in the most peaceful place you can think of, picture that place in your mind. Completely immerse yourself in the picture as though you are really there experiencing the whole event involve all your senses, feel the wind, imagine how it smells, hear all the sounds allow yourself to be a part of the scenery. The practice of visualization is so powerful it can remove you from the stress of real life in a matter of moments. Practice it often as the more you use it the easier it becomes to relax and really get yourself swept up into a beautiful fantasy. I visualize the perfect outcomes of many events in my life, the more you visualize something the easier it becomes for your sub-conscious mind to accept the visualization as reality.
Slow easy stretching is a wonderful exercise to use to bring you into a state of complete relaxation. When we become stressed our muscles tighten up and get sore leaving you uncomfortable and tense. Slowly stretching the muscles and tendons loosens you up in a couple of ways, first it stretches the muscles helping you to feel like your not all tied up in knots and just the act of stretching takes your mind off anything that may have been causing you stress. Stretching exercises can be done almost anywhere and while your stretching you can add to your relaxation by adding visualization as you perform your stretches. Now you have connected the body and the mind which helps to bring about a complete state of relaxation.
Muscle relaxation is a very effective technique that involves concentrating on one muscle group at a time. When using this technique you focus on tightening and then relaxing the muscle group. Using this method helps to take your mind off any worries you might have and it allows you to focus on the physical sensation of bringing your muscles to a state of relaxation. You should start tensing and relaxing your muscles in your toes then your feet and progressively work your way up through all the muscles in your body in a methodical pattern. You should tense your muscles for five to ten seconds and then relax for 30 seconds then repeat this process for every muscle group. You will find this exercise to be very relaxing and stress relieving as it frees your mind from the pressures of the day.
Bringing yourself to a state of total relaxation takes practice but the benefits you will receive such as stress relief make it all worthwhile. Whether you have a lot of stress in your life or a little and you believe you have it under control, you can always benefit from the many types of relaxation techniques. The use of soothing music such as the calming sounds of nature will only enhance the benefits you receive from using these forms of relaxation. Music therapy itself has the strong ability to bring you into a peaceful state of relaxation or to help you avoid stress altogether by playing it in the background while at work in the car or at home.
Hi I am Howard Platt and I have been involved with personal development for over 25 years. I have spent a lot of my time helping people overcome problem areas in their lives. I run a website that is dedicated to offering free information to help better peoples lives. I also offer some specialized CDs that are perfect for inducing relaxation and relieving stress. Please visit: http://www.positive-thinking-for-you.com/stress.html
==================================
Stress Management - Turn Your Home Into a Sanctuary and Reduce Stress
By Rachel Ford
Are you feeling continuously stressed out? If so, you're not alone. Many people live with constant high levels of tension, leading to conditions such as depression, high blood pressure, headaches, and digestive disorders. But what can you do about it?
Providing a comfortable environment in your home is very important. Your home is your sanctuary from the outside world. As much as possible, surround yourself with items that are soothing and/or beautiful, according to your tastes. Filling your home with calming influences will not only reduce tension, but also create a beautiful environment to live in.
You may want to place a new "Welcome" mat outside your front door. Choose one that you find appealing. So that every time you enter your home, this mat can remind you to leave your worries outside.
It is helpful to have at least area you can go to unwind when you feel particularly stressed. Ideally, it will be a whole room (it's always good to be able to shut the door). If you don't have that much space, then create a sanctuary "nook", maybe in a corner or some other unused area.
In this space you may want to have beautiful pictures, a comfortable chair, soft pillows, a snug blanket, and candles (you get the idea). Also include hobby items that help you relax (books, knitting supplies, crossword puzzles, etc.). Make sure you have everything you need to unwind and don't forget to include some soothing music.
Aromatherapy can be used inside your home as well as anywhere you go. You may want a guide to the best scents for various purposes, or you may choose to go with your own tastes. If coconut or sun-ripened raspberry makes you smile, include it in your kit of stress relievers. Perhaps certain cologne reminds you of a favorite family member such as your grandmother. Since smell is the sense most strongly linked to memories, it can put you in touch with those comfortable feelings of the past.
Turning your home into a sanctuary from stress is a great place to start. If you want to reduce your overall tension in other areas of your life, then pop over to http://www.movebeyondstress.com and claim your FREE Stress Survival Kit.
=================================
3 No Stress Tips For Taking Mini Vacations That Will Not Stress You Or Your Wallet
By Ellen R. Norman
We are stressed at home and at work. Just the thought of a weekend off as a mini vacation seems ominous. So many details and things to plan, is it worth the hassle and the stress? You need the 3 tips to make it easier.
1) Real planning ahead- This means that you will need to spend some time to do this right, no spontaneous get up and go! Plan on where you want to go and the length of time to get there and stay there. You may opt for a day trip, leave home early in the morning and come back home fairly late in the evening. Or spend the whole weekend on your mini vacation. Your destination, of course matters very strongly in the equation. With the gas prices still uncertain, a car trip is still the best option verses an air flight. Keep your itinerary open. What you do at your destination should be very flexible, so you can have time to enjoy yourself and be aware of the limited time you have. Don't try to cram a lot of stuff in just one day; this is a recipe for mega stress.
2) It is true that you may have to psych yourself into taking the time off to do something for yourself. Don't feel guilty that the wash doesn't get done that weekend or the house doesn't get cleaned up. During your planning sessions you can block time during the week for the chores. Understand that this is an investment in your calm, relaxed self; don't ever feel guilty about investing in yourself.
3) Enjoy yourself when you get to your destination. Take pictures of your trip to your destination. Make the trip fairly leisurely, don't rush. Take in the sights and sounds of your destination. Find some postcards or write in your journal about your feelings for this place, this will relax you and have a more lasting effect later. You will find that your arrival back home will be relaxed and refreshing. You will seem to be reenergized; this is the whole purpose of your adventure.
With that said, I would like to invite you to claim your free monthly newsletters, tips, tricks and ideas and a free e-book "Creating your Own Day Spa". At http://www.thezensage.com Ellen R. Norman is a Life Coach who specializes in stress management. I use my 40 plus years of Nursing background and life experiences to Coach others to Win in this Game called Life.
By Rick H. Carter
The physical symptoms of anxiety attacks can be devastating. The shortness of breath. The feeling of terror and panic. The high blood pressure, chest pains, and headaches. And nothing you are doing is preventing these attacks. You react to stress with panic and anxiety. This is not good, is it?
Having a strict self examination or self assessment tool to see how effectively you are dealing with stress can be the best way to manage stress and prevent panic attacks. By using self examination to alleviate or prevent the panic, you will in fact be better looking! Those dark circles under your eyes from lack of sleep will disappear. That weight gain from not attending to your diet will melt away. Your smile will return.
Here are 5 ways to use self examination to manage stress and eliminate panic and anxiety attack symptoms:
1. Know your emotional and intellectual strengths. Know the internal resources you have to draw on, to attack stress. Use frequent self-examination to see what strengths are most effective in different situations.
2. Know your emotional and intellectual weaknesses. Know what internal resources will let you down, and therefore what ones you should avoid calling on. Set your ego aside and realistically see what areas you are weak in and need to improve, especially under stress.
3. Know what other people are judging you on. Seriously. You are being judged all the time, especially at work. This can add to your feeling of workplace anxiety, over and above the normal deadline and overwork stresses.
4. Be aware of your specific personal goals. In any stressful situation, you have to deal with the goals set by many people around you. Knowing your goals will eliminate that internal stress that occurs when you finish a project and feel unsatisfied because you reached someone else's goals.
5. Know the tasks you should be delegating to others. Taking on the wrong work is probably more stressing than taking on too much work. By self-examination, you will know what tasks you need to delegate and therefore not put stress on yourself.
If you don't do self-examination concerning how you handle stress on a regular basis, you will continue to suffer anxiety attacks. And they will continue and they will get worse. This is because you have no knowledge of how to react to stressful situation, because you have no idea of how you react to stress. Your looks will just spiral downhill, as you eat stress foods, stop working out, and lose sleep. You think it will be painful to set up a plan of self examination. It will be much more painful not to.
Self-examination is an integral part of a comprehensive stress management system. Probably looking for the signs symptoms of panic attacks is part of what you are doing to relieve stress. But this is not enough. That's like a football coach charting out the opposing teams; defense, but not figuring out how to defeat it. Using a comprehensive stress management system which includes self-examination throughout, will eliminate those side effects that harm your looks and make you better looking.
Picture your life when stress is not a concern and where you are the leader in stressful situations. To see exactly how you can do this, go to What to do to relieve stress. STRESS JUDO was developed by Rick Carter, a trial lawyer and martial artist. The courtroom has emotional and intellectual stress, and the dojo and fight ring has physical and psychological stress. It was to handle these stresses that STRESS JUDO was developed, to give you a fighting chance against stress, to turn stressful situations into opportunities.
======================================
Relaxation Tips That Will Help Reduce the Stress in Your Life!
By Howard G Platt
Learning to relax is a vital skill because our instinctive responses to stress are often more harmful than the stress itself. When things are not going as planned and we begin to feel the anxiety building up we have a tendency to overreact to some of the most insignificant situations. Think about the times you have endured stress just by thinking about something that might happen. My Mother used to tell me that I was just borrowing trouble when I did this and now I can see how right she was. We are going to learn some techniques we can use that will help us deal with or even avoid stress altogether while helping us to enjoy some relaxation in our hectic lives.
Relaxation is that wonderful feeling you have when the pressures of life seem to be non-existent and you have a positive mental outlook about your surroundings, your work and the day ahead of you. Relaxation is really a wonderful feeling and we all should make concerted attempts to enjoy the peaceful feelings that relaxation invokes. Reducing stress, creating peace of mind and just easing all the tension throughout your body has so many positive affects on your life.
Meditation is one way to bring about a sense of calmness, quietness and peaceful relaxation. Meditation allows the mind to settle down and really experience an inner state of calmness. When you use meditation on a regular basis, after a short amount of time you will begin to notice an improvement in your memory and your problem solving skills. The more you use meditation to help yourself relax the easier it becomes to bring yourself to that peaceful state of mind. Using meditation on a daily basis will help you to focus more on the positives in life, you will notice an increase in your creativity and you will find joy in the small things in life. The use of soothing music such as the sounds of nature or symphonic harmonies are perfect for relaxing your mind allowing you to enter that peaceful meditative state.
The use of visualization is another powerful tool that you may use to rid yourself of stress and bring about true relaxation. To effectively use visualization you should find yourself a place where you can be alone with no noise around you. Close your eyes and try to quite your mind then vividly imagine that you are in the most peaceful place you can think of, picture that place in your mind. Completely immerse yourself in the picture as though you are really there experiencing the whole event involve all your senses, feel the wind, imagine how it smells, hear all the sounds allow yourself to be a part of the scenery. The practice of visualization is so powerful it can remove you from the stress of real life in a matter of moments. Practice it often as the more you use it the easier it becomes to relax and really get yourself swept up into a beautiful fantasy. I visualize the perfect outcomes of many events in my life, the more you visualize something the easier it becomes for your sub-conscious mind to accept the visualization as reality.
Slow easy stretching is a wonderful exercise to use to bring you into a state of complete relaxation. When we become stressed our muscles tighten up and get sore leaving you uncomfortable and tense. Slowly stretching the muscles and tendons loosens you up in a couple of ways, first it stretches the muscles helping you to feel like your not all tied up in knots and just the act of stretching takes your mind off anything that may have been causing you stress. Stretching exercises can be done almost anywhere and while your stretching you can add to your relaxation by adding visualization as you perform your stretches. Now you have connected the body and the mind which helps to bring about a complete state of relaxation.
Muscle relaxation is a very effective technique that involves concentrating on one muscle group at a time. When using this technique you focus on tightening and then relaxing the muscle group. Using this method helps to take your mind off any worries you might have and it allows you to focus on the physical sensation of bringing your muscles to a state of relaxation. You should start tensing and relaxing your muscles in your toes then your feet and progressively work your way up through all the muscles in your body in a methodical pattern. You should tense your muscles for five to ten seconds and then relax for 30 seconds then repeat this process for every muscle group. You will find this exercise to be very relaxing and stress relieving as it frees your mind from the pressures of the day.
Bringing yourself to a state of total relaxation takes practice but the benefits you will receive such as stress relief make it all worthwhile. Whether you have a lot of stress in your life or a little and you believe you have it under control, you can always benefit from the many types of relaxation techniques. The use of soothing music such as the calming sounds of nature will only enhance the benefits you receive from using these forms of relaxation. Music therapy itself has the strong ability to bring you into a peaceful state of relaxation or to help you avoid stress altogether by playing it in the background while at work in the car or at home.
Hi I am Howard Platt and I have been involved with personal development for over 25 years. I have spent a lot of my time helping people overcome problem areas in their lives. I run a website that is dedicated to offering free information to help better peoples lives. I also offer some specialized CDs that are perfect for inducing relaxation and relieving stress. Please visit: http://www.positive-thinking-for-you.com/stress.html
==================================
Stress Management - Turn Your Home Into a Sanctuary and Reduce Stress
By Rachel Ford
Are you feeling continuously stressed out? If so, you're not alone. Many people live with constant high levels of tension, leading to conditions such as depression, high blood pressure, headaches, and digestive disorders. But what can you do about it?
Providing a comfortable environment in your home is very important. Your home is your sanctuary from the outside world. As much as possible, surround yourself with items that are soothing and/or beautiful, according to your tastes. Filling your home with calming influences will not only reduce tension, but also create a beautiful environment to live in.
You may want to place a new "Welcome" mat outside your front door. Choose one that you find appealing. So that every time you enter your home, this mat can remind you to leave your worries outside.
It is helpful to have at least area you can go to unwind when you feel particularly stressed. Ideally, it will be a whole room (it's always good to be able to shut the door). If you don't have that much space, then create a sanctuary "nook", maybe in a corner or some other unused area.
In this space you may want to have beautiful pictures, a comfortable chair, soft pillows, a snug blanket, and candles (you get the idea). Also include hobby items that help you relax (books, knitting supplies, crossword puzzles, etc.). Make sure you have everything you need to unwind and don't forget to include some soothing music.
Aromatherapy can be used inside your home as well as anywhere you go. You may want a guide to the best scents for various purposes, or you may choose to go with your own tastes. If coconut or sun-ripened raspberry makes you smile, include it in your kit of stress relievers. Perhaps certain cologne reminds you of a favorite family member such as your grandmother. Since smell is the sense most strongly linked to memories, it can put you in touch with those comfortable feelings of the past.
Turning your home into a sanctuary from stress is a great place to start. If you want to reduce your overall tension in other areas of your life, then pop over to http://www.movebeyondstress.com and claim your FREE Stress Survival Kit.
=================================
3 No Stress Tips For Taking Mini Vacations That Will Not Stress You Or Your Wallet
By Ellen R. Norman
We are stressed at home and at work. Just the thought of a weekend off as a mini vacation seems ominous. So many details and things to plan, is it worth the hassle and the stress? You need the 3 tips to make it easier.
1) Real planning ahead- This means that you will need to spend some time to do this right, no spontaneous get up and go! Plan on where you want to go and the length of time to get there and stay there. You may opt for a day trip, leave home early in the morning and come back home fairly late in the evening. Or spend the whole weekend on your mini vacation. Your destination, of course matters very strongly in the equation. With the gas prices still uncertain, a car trip is still the best option verses an air flight. Keep your itinerary open. What you do at your destination should be very flexible, so you can have time to enjoy yourself and be aware of the limited time you have. Don't try to cram a lot of stuff in just one day; this is a recipe for mega stress.
2) It is true that you may have to psych yourself into taking the time off to do something for yourself. Don't feel guilty that the wash doesn't get done that weekend or the house doesn't get cleaned up. During your planning sessions you can block time during the week for the chores. Understand that this is an investment in your calm, relaxed self; don't ever feel guilty about investing in yourself.
3) Enjoy yourself when you get to your destination. Take pictures of your trip to your destination. Make the trip fairly leisurely, don't rush. Take in the sights and sounds of your destination. Find some postcards or write in your journal about your feelings for this place, this will relax you and have a more lasting effect later. You will find that your arrival back home will be relaxed and refreshing. You will seem to be reenergized; this is the whole purpose of your adventure.
With that said, I would like to invite you to claim your free monthly newsletters, tips, tricks and ideas and a free e-book "Creating your Own Day Spa". At http://www.thezensage.com Ellen R. Norman is a Life Coach who specializes in stress management. I use my 40 plus years of Nursing background and life experiences to Coach others to Win in this Game called Life.
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