Thursday, October 9, 2008

5 tips to beat stress

Stress is an everyday part of life, and while there are many types of stress, there are also healthy and unhealthy ways of dealing with stress. In this article we provide you with 5 steps to beat stress.

Research shows that stress affects your immune system and can also directly affect your health and wellbeing. This makes dealing with stress an important issue for you and your family.

Here are 5 tips for you to deal with stress that you can put into place today.

Identify what causes you stress.

The old saying that if you can't identify the cause of the issue, then you will not be able to fix it, is also true of stress management. For this reason an important step to stress management is to know what causes you stress and your reaction to it. To do this, keep a stress diary of the situations and your responses to the situations that cause you physical and emotional stress.

Develop your support system

Turing to your friends and family to talk about issues that are causing you stress can help you to reduce your stress. This can be through a number of ways, but usually by talking out these situations you can feel much better and develop strategies to manage these situations.

Learn to say no

Saying no for many people is often a hard thing to do. Setting limits and not taking on too much can reduce your stress. By creating boundaries you create time for you to pursue things that are meaningful to you.

Do what is important for you.

Many people that I see jump from crises to crises, and at the end of the day, week or month, they have not really done what is important to them. In other words they have been reacting to the tyranny of the urgent. This can be due to a lack of goals, inability to say no, not delegating effectively. However, in my experience it is because people are planning their work and then working their plan. Plan to do those things that are important to you, and then make sure that you do them.

Breathing and meditation exercises

Deep belly breathing, or diaphragmatic breathing, reduces your stress response and increases the oxygen to the muscles and brain. I also highly recommend meditation and yoga as ways to reduce your stress.

Stress is a plague of the 21st century. In this article we have provided 5 strategies that you can use to reduce stress. This can improve your health and wellbeing.

: article by Kell Shaun [ Kell ( ) works with elite athletes and business professionals. Identify your stresses and common reactions with your downloadable stress diary ( ) . ]

Wednesday, September 24, 2008

Will You Relax? 3 Ways To A Faster Stress Relief

One of the increasing risks of illness and negative effects on health has been the growing levels of stress in daily life. The ever increasing pace of life is certainly having an effect on sleep, concentration, moods and, of course, relationships. However, stress is something that can be combated very easily. There are proven methods of relaxation that will not only help you beat stress, but improve your health and general well being as well.

Presented below are 3 easy relaxation methods which produce results quickly and are very easy to learn.

1. Learning Abdominal Breathing

Have you ever wondered why it is suggested you take a deep breath whenever you are hassled or irritated or tensed or anxious? The fact is that taking a deep breath during times of stress cannot produce results. In fact, it actually increases your stress and makes relaxation more difficult. The best time to learn abdominal breathing is when you are calm. This is one of the most effective relaxation methods around. The point to be remembered is that do not learn it when you are upset or stressed .

Here is the primer on how to do abdominal breathing. Place one hand on your lower abdomen and the other on your chest. Take a deep breath and concentrate on slow breathing. The key is to ensure that the abdomen goes out with each inhalation with the chest remaining still. The suggested number of times that this exercise be done is twice a day. It will be better if the exercise is performed before a mirror. Keep the number of breaths to a minimum so that you don't get dizzy. And yes, the next time you are stressed, start abdominal breathing to calm your mind and body.

2. Use Stretching Techniques

One of the symptoms of stress is that your shoulders or head may begin to ache or your jaw clenches . In fact the severity increases as the stress level increases (so do the symptoms). This happens because, when you're tense, your body reacts by sending extra blood to your muscles, which makes them tight and tense; so much so, that muscles in the chest when tensed can restrict your breathing to a good extent.

One of the easiest ways is to mobilize your body and start stretching. The effect is that the muscles will get relaxed and also allow you to breathe deeply. Stretching doesn't take much time and can practically be done during any part of the day. A regular stretching regime will reduce stress to a great extent. The best relaxation techniques are found in Yoga exercises.

3. Use Relaxation Audios

It takes some time before you can master relaxation techniques. For some, the results have to be instantaneous. One way to relax for these kind of people is to use relaxation audios. The relaxation audios work by making you concentrate on the sensations of relaxing your mind and slowing your ever busy mind.

One of the fastest ways for learning relaxation skills and for reducing stress as such has been the use of subliminal relaxation self-help audios. They are very effective as they work at the pre-conscious level . However, for this to work effectively, you would have to set aside half an hour. Lie comfortably, preferably on a bed or a chair and let no one disturb you for half an hour. Though initial results may seem poor, a continued use over 2-3 weeks can get very good results for most people.

Many of today's relationship and health problems are because of stress. It is in good order that you learn effective relaxation methods to maintain a good health and keep in check stress levels.

: article by Alan Moore [ Get a free Stress Management ( ) 7-Part E-Course and receive a free mp3 download of an interview with a clinical social worker ('Coping With Stress') with your first issue. Visit
for details and get loads of great relaxation tips and strategies for coping with stress. Free meditation report also available. ]