Jobs and CareersUsing a Stress Management Journal - Why It's More Helpful Than You May Think
By Jill Rheaume
Why is using a Stress Management Journal a good idea for me?
There are many reasons. One is that it gives you an outlet to write out your feelings, vent, and work out some conflicts on paper. You can write anything you want because nobody has to see it but you... unless you decide otherwise.
Another reason that using a stress management journal is great is that you can chronicle your stress. If you keep track of dates, times, and types of stress with each of your entries, you will begin to see a pattern.
You will be able to predict times when you're likely to be stressed.
For example, if you record in your stress management journal that you are experiencing stress almost every day at 10am, then it would be a good idea to look deeper into what happens at 10am every day. Is there something specific at that time of day that causes you stress? Think about it.
This insight will give you a leg up on your stress and allow you to plan ahead. Think of ways you can manage your 10am stress. And maybe it's not a time of day issue for you, maybe you discover that a specific event or being around a specific person causes you additional stress. Either way, this knowledge gives you an advantage.
Once you have spent some time diligently writing in your stress management journal, you will be surprised by what is revealed about you. You will not only be able to predict when you'll experience stress, but you'll also be more aware of what kinds of things are causing you stress. You'll discover when your stress level is the highest and from what types of events.
This information will become invaluable and all you have to do is write. Write daily and make sure to always include the time and date. Be as specific as possible because it'll help you out later when you go to analyze your entries. However, don't try to analyze while you're writing. Just write as much as you need and move on. You will want to come back later when your mind is clearer to sit down and take a closer look at what's going on.
Another way your stress management journal can come in handy is if you decide to go to your doctor or a counselor to discuss your stress.
This information will also be invaluable to them and they may even be able to help you analyze it deeper and help you find ways to work through those stressful times and maybe help you to avoid or plan for the ones that you can predict.
This information will help your doctor know what your symptoms are and how severe your stress level is. Sometimes trying to come up with this information on the spot is difficult, but if you've been keeping a stress management journal, you'll have no problem discussing these types of things with your doctor or counselor.
Your Stress Management Journal will have many good uses and you'll be glad that you decided to use one... it's sure to come in handy!
Jill Rheaume is the author of http://www.ourstressfullives.com/Stress-Management-Journal.html and specializes in helping people find new ways to cope with stress to live a happier, more fulfilled life. Find your tips and allow Jill to guide you on your journey to living a less stressful life by signing up for your FREE monthly newsletter now at http://www.ourstressfullives.com/stress-free-living.html.
====================================
Vacation Relaxation - This Summer, Get a Head-Start on Letting Go of Stress
By Nancy Hausauer
Why is it that when I go on vacation, it often takes me nearly the whole holiday to feel like I've relaxed and let go of accumulated stress. Just about the time I've finally unwound, it's time to go home again.
Is it that way for you? This summer, get a head-start on relaxing by consciously building into your itinerary some simple, pleasant exercises that will encourage you to let go of stress and relax. You'll get more out of your time off-and be the healthier for it.
Here are a few ideas to get you started. Of course you don't need to do all of the exercises-just pick ones that appeal to you (and that are realistic for you), and try to incorporate them on most of your vacation days.
Some Simple Relaxation Practices
Breath of Calm
This breathing exercise will help you turn off your stress response and relax.
* Inhale through your nose and exhale through your mouth.
* Gently inhale all the way down into the lower third of your lungs. Your belly should rise when you inhale and fall when you exhale.
* Gently slow your breathing down and even the rhythm of your breathing out. (You can count the duration of each breath to help keep the rhythm even.)
* After your breathing has evened out, slow down the out-breath (in comparison to the in-breath). Breathe in for a certain number of counts-whatever is comfortable for you--then breathe out for up to twice as many counts. Do this for at least one minute, and up to five minutes.
* If you start to feel dizzy or faint, just go back to normal breathing for a while.
* Breathing exercises can make you feel light-headed, so don't do this while driving.
Meditation
As you most likely know, meditation is a wonderful method for managing stress and promoting wellness. If you don't already have an established meditation practice, you might enjoy the following body awareness meditation.
In body awareness meditation, you sequentially focus your attention on the various parts of your body. This centers you and turns off your over-busy brain.
Start by taking a few slow, deep breaths. Start with your feet and work your way up your body-your right foot, your right lower leg, your right upper leg, then your left foot, left lower leg, and so on. (Or you can focus your attention on areas of your body less systematically, as you feel called.)
Simply be aware of the way each part of your body feels, and then move on to the next area. Allow yourself to feel the aliveness in each body part.
Stretching, Yoga & Other Exercise
Stretching, yoga, or other forms of exercise are not only deeply relaxing, but if done mindfully can also be a form of meditation.
Journaling and Reflection
Writing about the events and thoughts of the day helps to slow down the roller-coaster of life. You could also draw or paint your reflections.
Mindfulness Breaks
Several times a day, take a five-minute "mindfulness" break. Hold the intention to stay completely present--to yourself, your thoughts, your body, and what is happening around you-for five minutes.
If your mind wanders, just notice it, and gently bring it back to being present. Like meditation, this is much harder than it sounds, but always valuable, even if you are only able to stay mindful for seconds at a time at the start.
Mindfulness breaks are great because they can integrate seamlessly into vacation plans.
Naps and Baths
Let's not forget these trusty old standbys for R &R. Make them special with some aromatherapy. Lavender essential oil is a classic for encouraging relaxation.
Nutrition
Cut back on caffeine-but slowly, as abrupt withdrawal will cause a headache. Eat foods and nutritional supplements that are shown to help the body-mind relax, including protein, dairy products, oats, chamomile tea, seafood, green leafy vegetables, nuts, seeds, dried fruits, legumes, and whole grains.
Making It Work: Plan to Unwind
The key to creating a truly restorative vacation is in the planning stages. Set the intention to have this be a healthy, balanced "relaxation therapy" holiday-and then fight the urge to over-schedule yourself. Balance the fun, exciting stuff with plenty of down-time. Build in the time necessary for your de-stressing practices. Make sure you bring along whatever "gear" you need, whether that be a yoga mat, an eye pillow, running shoes, a journal, or some lavender essential oil. Make releasing stress your number one priority.
Relaxing: A Prescription for Wellness
Relaxing is one of the best things you can do for your health. It turns off the body's response to stress--with remarkable health benefits, including decreasing heart and breath rate, normalizing blood pressure, improving immune function, reducing pain, and boosting concentration and creativity.
So this year as you plan your vacation, do more than talk about relaxing. Take relaxation seriously and make it a priority. Get a head-start on slowing down and de-stressing--and build the momentum to keep relaxing all year long.
Nancy Hausauer is an energy healer based in Tacoma, Washington. To learn techniques to support wellness naturally, or to learn about energy healing, visit her website at http://www.the-energy-healing-site.com/.
=====================================
Building Margin Into Your Life
By Steve Fultz
Margin is the white space around an 8.5 X 11 piece of paper. It provides a boundary for the information on the paper. Word processors allow users to define the top, bottom, left and right margins with the simple click of a button. If only life were that simple!
Think about your life. Many of us have way too much activity, too much change, too many choices, too much work, too much debt, too much media exposure. We're stressed by information overload. We're stressed by accessibility overload. We're connected all the time. The sheer pace of life can be overwhelming.
How can we make it stop? What is the solution? One solution is to put some margin into your life. Margin is breathing room. Margin is a little reserve that you're not using up. It's when you're not stretched to the limit.
Margin has been defined as the space between my load and my limit. Hopefully your load is not heavier than your limits. But the truth is that most of us are far more overloaded than we can handle and there is no margin, no margin for error in our lives.
You may feel like Job did in Job 3:26 "I have no peace. I have no quiet. I have no rest and trouble keeps coming." Can you identify with that verse?
In Dr. Richard Swenson's book entitled Margin, this MD, states, "The conditions of modern day living devour margin. If you're homeless we direct you to a shelter. If you're penniless we offer you food stamps. If you're breathless we connect you to oxygen. But if you're marginless we give you one more thing to do.
Marginless is being thirty minutes late to the doctor's office because you were twenty minutes late getting out of the hairdresser because you were ten minutes late dropping the children off at school because the car ran out of gas two blocks from a gas station and you forgot your purse. Margin, on the other hand, is having breath at the top of the staircase, money at the end of the month and sanity left over at the end of adolescence.
Marginless is the baby crying and the phone ringing at the same time. Margin is a relative taking the baby for the afternoon.
Marginless is being asked to carry a load five pounds heavier than you can lift. Margin is having a friend carry half the burden.
Marginless is not having time to finish the book you're reading on stress. Margin is having the time to read it twice.
Marginless is fatigue. Margin is energy.
Marginless is red ink. Margin is black ink.
Marginless is hurry. Margin is calm.
Marginless is our culture. Margin is counter-culture, having some space in your life and schedule.
Marginless is reality. Margin is remedy.
Marginless is the disease of our decade and margin is the cure."
Decide today to structure margin in your daily life. It will make a difference!
Steve Fultz, PhD, is CEO and Creator of http://www.leadbettertoday.com View his other site at http://www.stevefultz.com
By Jill Rheaume
Why is using a Stress Management Journal a good idea for me?
There are many reasons. One is that it gives you an outlet to write out your feelings, vent, and work out some conflicts on paper. You can write anything you want because nobody has to see it but you... unless you decide otherwise.
Another reason that using a stress management journal is great is that you can chronicle your stress. If you keep track of dates, times, and types of stress with each of your entries, you will begin to see a pattern.
You will be able to predict times when you're likely to be stressed.
For example, if you record in your stress management journal that you are experiencing stress almost every day at 10am, then it would be a good idea to look deeper into what happens at 10am every day. Is there something specific at that time of day that causes you stress? Think about it.
This insight will give you a leg up on your stress and allow you to plan ahead. Think of ways you can manage your 10am stress. And maybe it's not a time of day issue for you, maybe you discover that a specific event or being around a specific person causes you additional stress. Either way, this knowledge gives you an advantage.
Once you have spent some time diligently writing in your stress management journal, you will be surprised by what is revealed about you. You will not only be able to predict when you'll experience stress, but you'll also be more aware of what kinds of things are causing you stress. You'll discover when your stress level is the highest and from what types of events.
This information will become invaluable and all you have to do is write. Write daily and make sure to always include the time and date. Be as specific as possible because it'll help you out later when you go to analyze your entries. However, don't try to analyze while you're writing. Just write as much as you need and move on. You will want to come back later when your mind is clearer to sit down and take a closer look at what's going on.
Another way your stress management journal can come in handy is if you decide to go to your doctor or a counselor to discuss your stress.
This information will also be invaluable to them and they may even be able to help you analyze it deeper and help you find ways to work through those stressful times and maybe help you to avoid or plan for the ones that you can predict.
This information will help your doctor know what your symptoms are and how severe your stress level is. Sometimes trying to come up with this information on the spot is difficult, but if you've been keeping a stress management journal, you'll have no problem discussing these types of things with your doctor or counselor.
Your Stress Management Journal will have many good uses and you'll be glad that you decided to use one... it's sure to come in handy!
Jill Rheaume is the author of http://www.ourstressfullives.com/Stress-Management-Journal.html and specializes in helping people find new ways to cope with stress to live a happier, more fulfilled life. Find your tips and allow Jill to guide you on your journey to living a less stressful life by signing up for your FREE monthly newsletter now at http://www.ourstressfullives.com/stress-free-living.html.
====================================
Vacation Relaxation - This Summer, Get a Head-Start on Letting Go of Stress
By Nancy Hausauer
Why is it that when I go on vacation, it often takes me nearly the whole holiday to feel like I've relaxed and let go of accumulated stress. Just about the time I've finally unwound, it's time to go home again.
Is it that way for you? This summer, get a head-start on relaxing by consciously building into your itinerary some simple, pleasant exercises that will encourage you to let go of stress and relax. You'll get more out of your time off-and be the healthier for it.
Here are a few ideas to get you started. Of course you don't need to do all of the exercises-just pick ones that appeal to you (and that are realistic for you), and try to incorporate them on most of your vacation days.
Some Simple Relaxation Practices
Breath of Calm
This breathing exercise will help you turn off your stress response and relax.
* Inhale through your nose and exhale through your mouth.
* Gently inhale all the way down into the lower third of your lungs. Your belly should rise when you inhale and fall when you exhale.
* Gently slow your breathing down and even the rhythm of your breathing out. (You can count the duration of each breath to help keep the rhythm even.)
* After your breathing has evened out, slow down the out-breath (in comparison to the in-breath). Breathe in for a certain number of counts-whatever is comfortable for you--then breathe out for up to twice as many counts. Do this for at least one minute, and up to five minutes.
* If you start to feel dizzy or faint, just go back to normal breathing for a while.
* Breathing exercises can make you feel light-headed, so don't do this while driving.
Meditation
As you most likely know, meditation is a wonderful method for managing stress and promoting wellness. If you don't already have an established meditation practice, you might enjoy the following body awareness meditation.
In body awareness meditation, you sequentially focus your attention on the various parts of your body. This centers you and turns off your over-busy brain.
Start by taking a few slow, deep breaths. Start with your feet and work your way up your body-your right foot, your right lower leg, your right upper leg, then your left foot, left lower leg, and so on. (Or you can focus your attention on areas of your body less systematically, as you feel called.)
Simply be aware of the way each part of your body feels, and then move on to the next area. Allow yourself to feel the aliveness in each body part.
Stretching, Yoga & Other Exercise
Stretching, yoga, or other forms of exercise are not only deeply relaxing, but if done mindfully can also be a form of meditation.
Journaling and Reflection
Writing about the events and thoughts of the day helps to slow down the roller-coaster of life. You could also draw or paint your reflections.
Mindfulness Breaks
Several times a day, take a five-minute "mindfulness" break. Hold the intention to stay completely present--to yourself, your thoughts, your body, and what is happening around you-for five minutes.
If your mind wanders, just notice it, and gently bring it back to being present. Like meditation, this is much harder than it sounds, but always valuable, even if you are only able to stay mindful for seconds at a time at the start.
Mindfulness breaks are great because they can integrate seamlessly into vacation plans.
Naps and Baths
Let's not forget these trusty old standbys for R &R. Make them special with some aromatherapy. Lavender essential oil is a classic for encouraging relaxation.
Nutrition
Cut back on caffeine-but slowly, as abrupt withdrawal will cause a headache. Eat foods and nutritional supplements that are shown to help the body-mind relax, including protein, dairy products, oats, chamomile tea, seafood, green leafy vegetables, nuts, seeds, dried fruits, legumes, and whole grains.
Making It Work: Plan to Unwind
The key to creating a truly restorative vacation is in the planning stages. Set the intention to have this be a healthy, balanced "relaxation therapy" holiday-and then fight the urge to over-schedule yourself. Balance the fun, exciting stuff with plenty of down-time. Build in the time necessary for your de-stressing practices. Make sure you bring along whatever "gear" you need, whether that be a yoga mat, an eye pillow, running shoes, a journal, or some lavender essential oil. Make releasing stress your number one priority.
Relaxing: A Prescription for Wellness
Relaxing is one of the best things you can do for your health. It turns off the body's response to stress--with remarkable health benefits, including decreasing heart and breath rate, normalizing blood pressure, improving immune function, reducing pain, and boosting concentration and creativity.
So this year as you plan your vacation, do more than talk about relaxing. Take relaxation seriously and make it a priority. Get a head-start on slowing down and de-stressing--and build the momentum to keep relaxing all year long.
Nancy Hausauer is an energy healer based in Tacoma, Washington. To learn techniques to support wellness naturally, or to learn about energy healing, visit her website at http://www.the-energy-healing-site.com/.
=====================================
Building Margin Into Your Life
By Steve Fultz
Margin is the white space around an 8.5 X 11 piece of paper. It provides a boundary for the information on the paper. Word processors allow users to define the top, bottom, left and right margins with the simple click of a button. If only life were that simple!
Think about your life. Many of us have way too much activity, too much change, too many choices, too much work, too much debt, too much media exposure. We're stressed by information overload. We're stressed by accessibility overload. We're connected all the time. The sheer pace of life can be overwhelming.
How can we make it stop? What is the solution? One solution is to put some margin into your life. Margin is breathing room. Margin is a little reserve that you're not using up. It's when you're not stretched to the limit.
Margin has been defined as the space between my load and my limit. Hopefully your load is not heavier than your limits. But the truth is that most of us are far more overloaded than we can handle and there is no margin, no margin for error in our lives.
You may feel like Job did in Job 3:26 "I have no peace. I have no quiet. I have no rest and trouble keeps coming." Can you identify with that verse?
In Dr. Richard Swenson's book entitled Margin, this MD, states, "The conditions of modern day living devour margin. If you're homeless we direct you to a shelter. If you're penniless we offer you food stamps. If you're breathless we connect you to oxygen. But if you're marginless we give you one more thing to do.
Marginless is being thirty minutes late to the doctor's office because you were twenty minutes late getting out of the hairdresser because you were ten minutes late dropping the children off at school because the car ran out of gas two blocks from a gas station and you forgot your purse. Margin, on the other hand, is having breath at the top of the staircase, money at the end of the month and sanity left over at the end of adolescence.
Marginless is the baby crying and the phone ringing at the same time. Margin is a relative taking the baby for the afternoon.
Marginless is being asked to carry a load five pounds heavier than you can lift. Margin is having a friend carry half the burden.
Marginless is not having time to finish the book you're reading on stress. Margin is having the time to read it twice.
Marginless is fatigue. Margin is energy.
Marginless is red ink. Margin is black ink.
Marginless is hurry. Margin is calm.
Marginless is our culture. Margin is counter-culture, having some space in your life and schedule.
Marginless is reality. Margin is remedy.
Marginless is the disease of our decade and margin is the cure."
Decide today to structure margin in your daily life. It will make a difference!
Steve Fultz, PhD, is CEO and Creator of http://www.leadbettertoday.com View his other site at http://www.stevefultz.com
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