'Relaxation and Peace' Category Archive

Posted on May 15th, 2006

Wouldn’t it be great if we all woke up with a positive attitude, full of enthusiasm to go to work? In most cases, many Americans find their job to be stressful and unfullfilling.

Companies are looking to reduce workplace stress. Employees under stress are less productive and creative as employees who have a grasp on their emotions and deadlines.The following are ways to resuce stress on the job.

Employers should take time to ask employees what would make them more productive at work. Many employees are never given the chance to voice their opinions. Stress is reduced when management spends time listening to employees.

Creativity breaks the monotony of everyday workplace routines. Employers can try a stand-up meeting where everyone remains standing during the staff meeting. Celebrating untraditional holidays such as Ugly Tie Day or Clean off Your Desk Day is another way of easing tension in the office.

Employers should let their staff know they are appreciated. This can be done by simply attaching a personalized letter to an employee’s paycheck. Giving out awards such as a box of candy for the "Good and Plenty Award" to a person who always has lots of good ideas is another way to express gratitude toward employees.

Encourage employees to bring pictures of their pets for a "World’s Cutest pets" bulletin board.

Start staff meetings by asking "What positive thing happened to you last week at work"? The discussion starts the meeting on an upbeat note.

Ask employees to share what produces stress at work. Then of course, brainstorm for solutions. Just the fact that management takes the time to listen makes employees more open to sharing problems and solutions.

Stress is an everyday part of life. With open communication and a few motivational tools, stress can become manageble, enabling employees to be productive and satisfied.

Silvana Clark is a professioanl speaker, presenting keynotes and workshops on Surviving The Workplace Jungle With Humor.She speaks to audiences, (wearing her pith helmet) about the importance of using humor to reduce stress.The author of 10 books, Silvana also sells a novelty PANIC computer key for frustrated computer users.The double-backed, adhesive computer key attaches to any computer keyboard, or any object that causes frustration, and is designed to reduce stress in the workplace. The gag gift is a bright red computer key imprinted with the word "PANIC." Clark believes that the panic button is ideal for bringing a light hearted touch to the office.

http://www.panicbuttons.com

Posted on May 14th, 2006

Tips To Ease Tension

We all know what it feels like to get emotionally mangled by the weight of day to day struggles. Our bosses yell at us, our spouses yell at us - it feels like an endless circle where getting ahead at the office can leave us with so little energy for home that home turns into battlefield that leaves us with no energy for work.

Is mere survival all you can ask of a hassle-filled world ? No. Stress, in fact is not only something you can beat, but a force you can turn into an advantage. You don’t have to run from it, and you don’t need any special stress management. The following tested tips show you how to combat stress - and win.

Work On Your Attitude.

The most important point you can make about stress is that in most cases it’s not what’s out there that’s the problem, its how you react to it. Changing the way you think can change a life of stress and discomfort to a life of challenge and excitement.

Think About Something Else.

Distract yourself - to break the thoughts that are producing your stress, you must think about something else. Anything will do, as long as it breaks the chain of bad thoughts.

Think Positive.

Thinking about a success or a past achievement is excellent when you’re feeling uncertain, remind yourself of all the good things you’ve achieved in the past, and tell yourself that you’re going to do the same in the future.

Take A Mental Vacation

Imagine yourself lying in warm sand on a beach in the Bahamas, a cool wind blowing off the ocean, the surf rolling in quietly in the background. It’s amazing what this can do to help you relax.

Take Deap Breaths

Belly breathing is what some people call it. It’s an old and useful trick for defeating anxiety and nervousness. The basic idea is act calm, be calm. When your experiencing stress, your pulse races and you start breathing very quickly. Forcing yourself to breathe slowly convinces the body that the stress has gone, whether it has or not. The correct way to breathe is abdominally - feeling the stomach expand as you inhale, and collapse as you exhale.

Stretch

A lot of us respond to stress with muscle tension. Ideally, we’d prefer to eliminate the cause of the stress, but stretching the muscles at least reduces the sensation of stress - the muscles relax, and we feel less tense.

Take A Hot Soak

Hot water works by defeating the stress response. When we’re tense and anxious, blood flow to our extremities is reduced. Hot water restores circulation, convincing the body it’s safe and that it’s ok to relax. Cold water must not be used because it has the opposite effect, and will increase tension. An office alternative might be running hot water over your hands until you feel the tension starting to drain away.

Exercise.

Regular exercise will burn off some of the stress chemicals tension produces, and exercise will tire your musles - a tired muscle is a relaxed muscle.

Listen To Music

Music soothes as perhaps nothing else does. You can use it in two basic ways - to relax or to inspire. New - Age music is very relaxing.

I trust these points will be of benefit to your wellbeing. Thank you for reading my article.

Author John H Moore - please use my link
http://www.information-city-online.com

Posted on May 11th, 2006

Does your schedule leave you feeling frazzled? Do you find yourself spinning your wheels, running form work to soccer practice to dance class to your parent-teacher conference to the grocery store, then back home to cook dinner? Maybe then you spend a few quality minutes with your husband and children, and possibly squeeze in a little laundry? By the time you fall (fully clothed) into bed, are you out before your head hits the pillow? Between taking care of our families, our homes, and our jobs, many of us don’t know whether we’re coming or going. But we all know someone who seems to be able to do everything without breaking a sweat. You know the one. She’s Ms. Perfect, the mom who makes the rest of us look bad. She works full time, has 2.5 perfect children, and a loving (handsome AND successful) husband. She heads all the committees and bakes cookies (from scratch) for the whole neighborhood every time anything resembling a holiday pops up on the calendar. Oh, and somehow she has time to volunteer at the local soup kitchen every Saturday. And, on top of this, she always manages to look amazing! You despise her, right? Of course, who wouldn’t? But, wait. Let’s hold back the green-eyed monster for a moment and ask ourselves a question. How does she do it?

No matter what you may think, she’s not superhuman. She just manages to stay organized and focused on her goals. She schedules her time wisely and sticks to it.

So, how does an average Jane learn to do this? Don’t worry; it’s not as difficult as you might think. You, too, can have it all! All it takes is a little practice and perseverance. It might be hard to believe, but there is hope for the proverbial chicken running around with her head cut off!

Anne Morrow Lindbergh once said, “Lost time is like a run in a stocking. It always gets worse.”

The simple steps outlined below present a basic blueprint of time management that will help you to stop losing time and start shunning that stress. Give it a shot and you will be amazed at the results.

1. Where is your time going? You probably have no idea. The first step to organizing your day is to get a clear idea of exactly what you’re doing. How do you do this? In a small notebook, sketch a timetable. Divide it into three segments: morning, afternoon, and evening. For five days, carry the notebook with you. At the end of each time segment, record your activities and the amount of time spent on each. You may find it’s more accurate if you record after each activity. For example, a morning segment might begin like this: Sleeping in, 30 minutes. Shower, 15 minutes. Getting ready (clothes, hair makeup), 45 minutes. Getting kids ready, 30 minutes. Breakfast, 10 minutes. Commuting, 45 minutes…and so on. At the end of five days, take a serious look at how your time is spent. Could you be doing more, or are you doing too much? You might be surprised to find that you spend more time procrastinating and preparing to get things done than actually doing them.

2. What are your priorities? The next step is to determine exactly what you need (and want) to accomplish. Take a few minutes to list your day to day responsibilities and goals. Give each a rating from one to three, three being most significant. Use this rating to determine what’s worth your time and what may not be. You may find that some of the things you thought were priorities actually aren’t that important. Don’t be afraid to say “no” once in awhile. You’re not the only one who can organize that committee or host that party. When it comes to your home and family, you are allowed to ask for help. Delegate chores to your children or spouse, or even hire outside help if necessary.

3. Be a list maker. According to J. Robin Powell, PH.D., author of The Working Woman’s Guide to Managing Stress, list making alone can reduce stress levels. Each night before you go to bed, make a simple list of what you plan to accomplish the next day. Don’t go overboard. It’s important that it is actually possible to accomplish your goals. You will be able to sleep easily knowing that you are already organized for the next day. You can also keep a working list of more time-consuming projects, such as organizing closets or painting the bathroom. Make a point of completing one project from this list each week, and be sure to update it often.

4. Plan, plan, plan. Get an appointment book small enough to fit in your purse and carry it with you wherever you go. Use it to plan daily, weekly, and monthly activities. For your day to day matters, plan like activities together. For example, plan to run all of your errands in one afternoon. This will help you to avoid running in circles. But, remember to be flexible. Expect unplanned interruptions or events, and be willing to change your schedule on occasion to focus on what’s important. And speaking of focus, try to avoid skipping around. You may end up with a lot of unfinished projects. Staying focused will help you to stay on track and take care of business, giving you a wonderful feeling of accomplishment.

5. Get organized! Adopt that old motto, “A place for everything, and everything in its place.” Be sure your home, your car, and your office are as orderly as possible. Organization promotes a sense of well being and helps you to feel more in control. Bear in mind, it takes time to make time. Time spent organizing is an investment in you. If you find that things are already out of control, schedule several evenings or a weekend to do a good once-over to put everything in order. Throw out or give away what you don’t want or need, then organize the rest. After that, do a little each day to keep it together. You’ll thank yourself.

6. Last, but not least, keep that positive attitude! Don’t allow yourself to dwell on how little time you have; instead, focus on what you’ve got to do. Shun the stress! You don’t have to be on a strict schedule without time for leisure. A big part of effective time management is to remain flexible and set aside more time for you.

Just think, in a few short weeks, you can change your life by making a few simple changes. Furthermore, the next time you see Ms. Perfect, you won’t feel defective. You can just smile and nod, knowing that you’ve learned her little secret.

Angela Atkinson lives in St. Louis, Missouri and has two beautiful sons. She has been writing for 25 years and recently became a stay at home mom, which allows her full time access to both of her passions, her family and her writing. You can contact her at angieeigna@stressmanagementarticles.com.

Posted on May 10th, 2006

Fear and anxiety are closely linked, but quite different. Fear is focused, anxiety is diffuse. Fear is health promoting and protective: it keeps us from jumping off cliffs. Anxiety can destroy health and increase our vulnerability: it shortens our breath, narrows our blood vessels, and interferes with the functioning of the immune system. Fear is useful energy; it calls to our courage. Anxiety is useless; it promotes feelings of insecurity, helplessness, weakness.

Notice the difference in yourself between fear and anxiety. Whenever possible, find the fear hidden in your anxiety and let it call forth your strength and power. The following remedies can help you make this transformation.

Bach flower remedies are easy to carry and use. A dose is 1-4 drops, taken as needed. One or more of the following may ease your anxiety:

  • Aspen (anxious about the future)
  • Mimulus (anxious about the past)
  • Red Chestnut (anxious about the safety of others)
  • Elm (overwhelming anxiety)
  • Rock Rose (anxiety that escalates into panic)

The smell of roses has been used for centuries to ease anxiety. A touch of rose essential oil on the seam of your sleeve will wrap you in calming fragrance all day. To magnify the effect, have a massage with rose-scented balms. Even one massage can cause a marked decrease in anxiety for weeks afterwards.

Yoga postures, yoga breathing, and quiet, focused meditation are excellent ways to tonify (and soothe) the sympathetic nervous system. Regular practice alleviates anxiety, often permanently. If you feel so anxious you think you might burst, try the lion pose:

  • Open your mouth very wide; even wider!
  • Stick your tongue out; even further.
  • Open your eyes really wide; bigger.
  • Rotate eyes left, then right.
  • Breathe deeply and exhale fully up to ten times.
  • Keep the shoulders and the forehead relaxed.

This pose unblocks the throat, releases facial tension, relaxes the breathing muscles, and relieves anxiety.

Stinging nettle infusion strengthens the adrenals: relieving anxiety and building focused energy. Depleted adrenals often over-react, giving rise to sudden sensations of anxiety, fear, and nervousness. Use bulk herb, not tea bags, not capsules.

  • Put one ounce by weight (about a cup by volume) of the dried nettle herb in a quart jar.
  • Fill the jar to the top with boiling water and cover tightly.
  • Let steep for at least four hours; overnight is fine.
  • Strain herb out and drink the remaining liquid.

Oatstraw infusion is another favorite of those who want to feel less anxious. Preparation is the same as for nettle infusion; remember to avoid tea bags and capsules. The taste of oatstraw is softer and more mellow; you will enjoy it warm with a little honey. Green oat tincture is much more powerful than oatstraw infusion. It is especially useful for those whose anxiety is combined with excessive nervous energy. Or try a hot bath with lemon balm or oatstraw; an ancient remedy for bad cases of the “nerves.” Ahhhh…

Motherwort tincture is my favorite calmative. It is not sleep inducing nor mind numbing. A dose of 10-20 drops can safely be taken as often as every ten minutes if needed, to calm and soothe sore spirits. "Like sitting in my mother’s lap," one satisfied user commented. Motherwort tea tastes terrible and is not very effective; likewise the capsules are not useful. Motherwort tincture can be taken every day if you wish, but you will find that you don’t need it as you have used it for a while.

A dropperful of St. Joan’s/John’s wort tincture is the remedy to reach for when you are on edge and feel like anything will push you over it. The dose can be repeated safely several times an hour if needed. This nerve-nourishing and nerve-strengthening herb relieves the immediate anxiety and helps prevent future distress as well.

Herbal tranquilizers are safer than prescription tranquilizers, but are best reserved for occasional use. Valerian is the best known. Because its action can be quite strong, it is best to begin with a five-drop dose, which can be repeated every 10-15 minutes until you are calm (and probably asleep). To avoid addiction, use valerian root as a tea or a tincture, not in capsules, and take it for no more than three weeks. Skullcap tincture is less addictive and often more effective. The dose is 10-20 drops of fresh plant tincture or 1-2 dropperfuls of dried plant tincture. Skullcap can also be sleep inducing, but it is rarely habituating.

Exercise is a ready remedy for overwhelming anxiety. If you feel like running away from it all, running or skating or walking briskly might be the very thing to do. Fifteen to twenty minutes of heart-pounding exercise will use up your excess adrenalin and “eat up” your stress.

Extreme fear or anxiety may lead to hyperventilation. If you are breathing rapidly and shallowly and feel spaced out you can:

  1. breathe into a paper bag until normal breathing resumes or
  2. hold your breath (you can actually put your hand over your nose and mouth) for a count of 20; then breathe out as slowly as you can.

Calcium keeps the nerves steady. A glass of warm milk is an old wives’ trusted ally for relieving anxiety. Stinging nettle is an excellent source of calcium when brewed as an infusion; one cup can contain as much as 500 mg of calcium. Oatstraw infusion is also loaded with calcium, with one cup containing up to 300 mg. Soy beverage can have the opposite effect - that is, it may increase anxiety - due to its ability to disrupt thyroid functioning and interfere with calcium metabolism. One herbalist who consumed large quantities of soy "milk" and soy protein bars wound up in the hospital with an irregular heartbeat and severe anxiety. If you think you are lactose intolerant, drink no more than four ounces of milk at a time, or use yogurt instead of milk. (Yogurt is generally free of lactose.)

Of course, you don’t want to do all these things at once! But you could join a yoga class, use nettle or oatstraw infusion daily, and have a bottle of motherwort or skullcap tincture handy for times when you are exceptionally anxious. By working with strengthening herbs and exercises, you not only relieve the bothersome symptoms but also improve your overall health. That’s the Wise Woman Way.

Legal Disclaimer: This content is not intended to replace conventional medical treatment. Any suggestions made and all herbs listed are not intended to diagnose, treat, cure or prevent any disease, condition or symptom. Personal directions and use should be provided by a clinical herbalist or other qualified healthcare practitioner with a specific formula for you. All material contained herein is provided for general information purposes only and should not be considered medical advice or consultation. Contact a reputable healthcare practitioner if you are in need of medical care. Exercise self-empowerment by seeking a second opinion.

Susun Weed
PO Box 64
Woodstock, NY 12498
Fax: 1-845-246-8081

Vibrant, passionate, and involved, Susun Weed has garnered an international reputation for her groundbreaking lectures, teachings, and writings on health and nutrition. She challenges conventional medical approaches with humor, insight, and her vast encyclopedic knowledge of herbal medicine. Unabashedly pro-woman, her animated and enthusiastic lectures are engaging and often profoundly provocative.

Susun is one of America’s best-known authorities on herbal medicine and natural approaches to women’s health. Her four best-selling books are recommended by expert herbalists and well-known physicians and are used and cherished by millions of women around the world. Learn more at http://www.susunweed.com

Posted on May 8th, 2006

***** Stress Is The Life Killer

Stress is the greatest problem for people in the modern world, and it’s much worse than just health problems such as heart attacks that are brought on by too much stress for way too long.

Stress impacts EVERYTHING.

Stress kills our libido, our enjoyment of life; stress causes disturbed emotions of anger, rage, sadness and depression; stress makes us clumsy; stress causes us to make mistakes and worst of all, stress makes us think stupid thoughts (we become "stress stupid") and it cuts off the internal flow to our creative and innate talents and abilities.

It is clear that we ALL need to de-stress, whether we are teenagers who suffer from acne and migraines as a result of stress, men and women in "anger management", authors who suffer from writer’s block, business people who burst a blood vessel, or parents at home who aren’t enjoying their kids but end up screaming at them instead.

So how do we de-stress, and urgently, and FAST?

***** Why Stress & Meditation Are At Odds

Many hold that meditating and meditation is the answer to stress. Meditating and meditation is the act of entering into altered states of consciousness, to widen our conscious awareness and to re-connect with the superconsciousness of our energy mind (subconscious mind, subconsciousness).

This does not happen when we are stressed - a person under stress is like a TV that isn’t tuning properly. Everything is disturbed, mad, doesn’t fit together, there is no clarity.

Trying to meditate when you are stressed is like trying to be romantic with a pick axe embedded in your forehead - try as you might, it’s not going to work very well if ever at all.

So we have the classic Catch 22 and another big stressor to add to all of that stress - a stressed person is TOLD to relax and go away and meditate, but they can’t meditate because they’re way too stressed!

***** Why Hypnosis Is The Best For Stress

Long before a person who is under a lot of stress can even BEGIN to enjoy harp music to relax them even further, they need to be made to slow down into other states of being, and for that you need HELP.

"A good talking to" by a sympathetic other is the most NATURAL way of getting rid of stress invented by human kind, and it even exceeds physical touch approaches in high stress situations; it precedes them too. We "talk" a potential suicide victim DOWN from the top of a building, not massage them off; we "talk" an angry man with a gun down into lowering it, we don’t pat him on the back.

That is exactly where hypnosis comes in to help with stress.

Hypnosis is DESIGNED to assist people to ENTER INTO AN ALTERED STATE of meditation - that is the first purpose of hypnosis, and its speciality.

Often people get confused by the "instructions" or the content of hypnosis - the post hypnotic suggestions for change that take all the attention, but it is the fact that hypnosis brings people into the restful meditative state where they even become RECEPTIVE to suggestions, ideas, visions and new thoughts is where the power of hypnosis to heal the mind actually lies.

***** From Hypnosis To Meditation - Breaking The Stress Loop

"Going into trance" is something that we learn and we are taught when a hypnotist talks to us, and talks us down from the stress of the thoughts that fly here, there and everywhere, into a relaxed state of clarity, and peace, where your body is at ease and mind healing can finally begin.

THE MORE HYPNOSIS YOU DO, THE BETTER YOU GET AT RELAXING.

It is a learned skill that gets ever better with practice.

So my recommendation to combat stress, and to learn how to relax and EVENTUALLY to be able to meditate successfully, which then leads to being able to control one’s own stress levels in the real world and to be able to relax and de-stress even in the middle of a stressful situation, is to DO HYPNOSIS - and LOTS OF IT.

Rather than to hopelessly try and "find inner peace" so necessary for mind healing without guidance, do hypnosis inductions. This is as easy as sitting down in a chair, putting on the headphones and letting the hypnotist do their job.

Hypnosis CDs, mp3s and tapes are readily and freely available; there are MANY free downloads and trial downloads available.

Try many, and if you find a hypnotist that YOU GET ON WITH, someone you find relaxing to listen to and who can make you feel safe, relaxed and you can feel your stress begin to drain away as they speak with you, you have struck "Anti-Stress Gold".

Now you have a tool to help you break out of the stress loop. Use this hypnotist to de-stress you regularly and as often as you possibly can.

You will find after a few repetitions that you LEARN TO LEARN TO RELAX and HOW YOU DO THAT.

Now, you are ready to start meditating on your own.

***** Anti-Stress Meditation In The Moment

When you are out and about in your daily environment and you notice your stress levels rising, remember your hypnotist and what they said, just for a moment. Find out if you can feel your stress beginning to flow away. Even if your stress abates just a little bit, you can know that you are now on your way - you have started to learn to control your states of being, your states of mind.

This is the beginning of a new stress free life.

Life will ALWAYS be stressful.

We need to learn to be able to notice when we’re stressed, and to step back from that into the clarity of altered states.

That is what hypnosis teaches you, teaches you easily, and just for the listening, no willpower required at all.

When you have learned the basics of relaxation, THEN and only THEN are you ready to begin to meditate on your own, or to use meditation devices that require these basic skills of knowing how to shift state in the first place.

***** Hypnosis, Stress & Meditation - In Conclusion

Using hypnosis for stress relief doesn’t mean that you should only look at hypnosis programs designed for stress alone. Remember that what you want to learn is the skill of altering your states of being, so that you can also then meditate and get all the health benefits from that; but more importantly even still, so that you can de-stress yourself in REAL LIFE.

You can choose ANY good hypnotist, and ANY good hypnosis program that excites you, in a double benefit, because it is not the CONTENT, but the hypnosis skills themselves you need to learn to put an end to being in stress states all the time.

You can choose intelligence enhancing hypnosis programs; mind healing programs; performance programs, health programs - the CONTENT is irrelevant and just the icing on the cake.

Hypnosis is a WONDERFUL and incredibly USEFUL tool for dealing with the human mind, for healing the mind, and for getting our thoughts and conscious mind under control.

Explore. Find a GOOD hypnotist who can teach you the life saving skill of going into trance, and you get control not just of your stress, but of your entire WORLD.

===========================================

Dr Silvia Hartmann is an international energy therapies trainer, hypnotist and author of "Project Sanctuary". For many free stress relieving hypnosis mp3 downloads and other mind healing resources, please visit http://starfields.org.

Posted on May 8th, 2006

Music is the key to a thousand emotions. We associate music with the places we have been, the times we have experienced and the people in our lives. Music is all around us. There is no denying the effectiveness of music, so why not use it to affect our own emotions and enhance our personal environment? Relaxing music, relaxation music, meditation music… call it what you will. There is no question that it can help us to shape our environment effectively and can be changed to suit or influence our mood.

In todays society, wherever there is radio, television, cinema or the internet, we will be exposed to music. Music is all around us and is a commodity so important that is used by virtually every company on the planet to sell us their products and services. Very often we are completely oblivious to the sounds drifting out of those in-store speakers or the impact and drama of an action-movie soundtrack placed in a car advert. Music is a complex language that can convey any emotion or conjure a response from any audience. At the same time music is simple and universally understandable.

We are used to others using music to influence our emotions and therefore decisions. However, we rarely use music’s benefits to help ourselves. Relaxing music or relaxation music (also marketted as meditation music or yoga music) can be used to relieve stress, unwind after a hard day at work, promote good sleep or as a focus of concentration during yoga or meditation. As a composer, the idea of music for relaxation has fascinated me. For a long time, I have researched the benefits of music for health and wellbeing. Music is just a part of relaxation, but can be the key to calm and relax mind and body.

A good habit can be built; find a quite room, put work worries to one side and allow yourself time to unwind - dim the lights, light some candles or incense or whatever you find calming. Close your eyes and focus on the sound of your breath. Take in the same amount of air and breathe longer breaths but less often. Relaxing music is a great focus for an exercise like this or any relaxation technique. Listen to relaxation music at a volume level that is high enough to mask any background noise but not so high as to be overbearing. In a busy workplace or home, headphones are useful.

The music should not be too distracting and should be carefully composed to be easy to listen to. Music should be upbeat but also interesting and different enough to capture the imagination and become a suitable focus for relief. Nature sounds enhance the experience as this helps you to imagine a place of peace, calm, tranquility and serenity. It is best to use music written specifically for relaxation, although you could use any music that you find particularly relaxing. This technique is most useful if it can be practiced for a significant amount of time - more than half an hour. However, it can be effective if used for just a few minutes at break times.

Martin Mayer is a media composer and owner of Sounds That Soothe, producing music to calm and relax.

The new CD, "Silver Streams" is available now - instrumental pieces developed to relieve stress and aid the body in relaxation. Over 55 minutes of warm orchestral movements and original nature sounds, inspired by the beautiful views of the Peak District, England.

Posted on Apr 17th, 2006

This article may be published if the resource box is left intact. It would be appreciated if you would notify me when you do at lynn_b2@stressmanagementarticles.com. Total words 697.

An excellent way of being recognized as an expert in your field is to speak in public. Unfortunately most people are terrified at the thought of it. They may also be afraid of using improper grammar, or forgetting what they wanted to say.

Some speakers sound like they have something to say, and some sound like they have, to say something. I believe this is the key to overcoming your fear. If you focus on getting your message across it will take your mind off being in front of all those people. Write out what you want to say on a wordprocessor and check the grammar. Speak it out loud several times. Record it and listen to how you sound.

One of the difficulties of public speaking is learning how to use notes. What works for one may confuse others. Some speakers put the notes on cards they hold in their hand. This works best if you are going to roam with a wireless microphone. Others write it out. If you go over it enough, you can memorize most of it. The main purpose of notes is to remind you what comes next. Sometimes you can write down a word or more for each point you wish to make. Seeing the word will remind you of the rest of it. If you are going to be behind a podium stand, you can print it all out and put it in a notebook. Keep your finger on the paragraph you are on and move it to know where you are. If you forget what is next, you already have your finger on it.

A little fear can be channeled to emotion that will emphasize points. The trick is not to be paralyzed by fear. Take several deep breaths before you start. This will help to calm you down.

I overcame my fear in High School plays. The first time I got up in front of people; I couldn’t hear my knees knocking for my teeth chattering. I did, however, manage to say my lines. We presented the play on Friday night for rehearsal, and again on Saturday, but many came each night. After the first night I tried to reason why I was afraid. I thought, “Either I can do this or I can’t, and I know I can, so why all the butterflies?” I decided to go out there and do the best I could and not worry about it. I had such a ball that I wanted to be in more plays.

Ask yourself why you are afraid. The usual reason is just panic clouding your mind. Almost everyone can talk. That’s all you have to do in public speaking. If you are not a professional speaker, no one expects you to be a great orator. The main thing is to get your message across in a manner that can be understood. Pronounce your words slow enough and loud enough for everyone to understand them. Most people have trouble understanding someone speaking fast. Take your time. Talk in your normal tone and place emphasis on important things to get your point across. You can make gestures with your hands to emphasize points. Some speakers lean forward slightly for this purpose.

Speak into the microphone so that you can be heard distinctly. Speaking too close will pop your p’s and too far will result in not being heard. Different setups may require different distances from the mike. It is best to test it before anyone else arrives.

Lynn Bradley is the author of the book, “Climbing the Heavenly Stairs.” The requirements of salvation and the steps after conversion are given. Learn how to fit in with your congregation and live life to the full. Discover what Jesus said about accomplishing seemingly impossible things. Learn more by clicking on the following link. http://www.thelynnbradleybook.com

Posted on Apr 16th, 2006

Whether it’s induced by too little time, too much to do, family commitments or disagreements at work – stress is the buzzword of the decade. From headaches to ulcers to heart disease, everything can be blamed on this syndrome that has taken over today’s men, women and children. Try the following relievers the next time stress has got you down:

Take a day off. Use a vacation day for a day to yourself. Resist the temptation to pack it full with all the things you “should do” to catch up. Instead do something you really enjoy. Take a road trip and crank the music, read a good book or have a movie marathon.

Give up always being right. Of course it would be wonder-ful if everything always went out way – but that just isn’t possible. Have cooperation as your goal and let confron-tations slip away. Remember that always being right equals more chances for a fight. Let go of high expecta-tions and encourage give and take in all aspects of your life.

Give up the guilt. Guilt is a learned emotion. After parents, teachers and adults hound us with “shoulds” and “coulds,” we learn to feel guilty and hold many of our mishaps against ourselves. While some guilt is necessary to keep a conscience, most of us carry around far more than our share. Learn to let go of the guilt, it doesn’t of-fer any benefit and hurts no one but yourself.

If you find you cannot let go of the guilt, then indulge in it. Take twenty minutes and think of everything you want to feel guilty about. Get wild with it. Make everything your fault. Then take a deep breath and let it go. After giving in to the guilt, work on letting go.

Ask for help. When there is too much to do, call a friend and ask for help. Create a help list before you need it. Ask friends or relatives if you can call on them should you find yourself in a bind.

Squeeze ten minutes out of your sleep time to awake each morning and lay quietly. Think about the day ahead or day-dream a little as you collect your thoughts.

Breathe. One of the quickest combatants for warding off stress is a few deep breaths. Place one hand on your stomach and focus on breathing from your stomach instead of your chest. Close your eyes and inhale for the count of ten. Then, exhale for the count of ten. Repeat five to ten times for a quick escape from stress.

Learning to successfully deal with emotions from our past, as well as dealing with new emotions arising from current situations, is key to living a balanced life. Invest time into nurturing your family’s base asset – you.

The Change Your Life Challenge
http://www.changeyourlifechallenge.com
Take control of your home, finances, relationships, clutter, time-managmenet and more with this 70 Day Program. Sign up for the free Challenge Weekly Newsletter and the motivational daily Good Morning.

Posted on Apr 15th, 2006

After the day-in and day-out ritual of schedules and demands, life can sometimes take on a monotonous tone that leads to boredom, frustration or depression. A discovery program is the perfect cure.

Take a set of index cards and write things you’ve always wanted to do, but have not made time for. One single father’s list looked like this:

o Learn how to scuba dive.
o Take an overnight hike in the Cascades.
o Spend a day making a photo essay of my children and family.
o Writing a book on the local culture.
o Enjoy an afternoon movie—alone.

You get the idea. Take these cards and paper clip them into your planner using the extra time you created in your week to accomplish them.

A fun variation is to choose discoveries that fit into the two-hour time slots we devised in Step Two. Jot down ten or so, and then each week pick one at random to enjoy. The key is rediscovering all the newness offered by life, all the excitement and things awaiting our discovery — when we only choose to make the time to live. This is also a great activity to do with children. Sit around a table and brainstorm ideas for the index cards and then aim to do one activity every week or biweekly.

“De-cluttering your life will give you lots of extra time with your kids. Throw out (or give away) everything not used. Get rid of negative people and surround yourself with positive people.” Maria C. Kleinbubm Maspeth, New York

Take a moment to allot a few blocks of time for yourself, your needs and your goals. Consider taking a personal day at work, if possible, to get yourself on track, organized and rejuvenated. You deserve it.

Making time takes time. But this is one of the most valuable ways to spend time. Don’t let life slip away when you aren’t looking. Plan to live—to make the most of each day and your potential.

The Change Your Life Challenge http://www.changeyourlifechallenge.com Take control of your home, finances, relationships, clutter, time-managmenet and more with this 70 Day Program. Sign up for the free Challenge Weekly Newsletter and the motivational daily Good Morning.

Posted on Apr 14th, 2006

We are told that ‘stress is the #1 killer today’, so stress reduction ‘is the #1 life saver today’.

Stress surrounds us constantly, from pressures at work, your relationships at home, global economics, climate changes and many others.

It is not stress that kills, but your inability to cope with stress does. How you cope and adapt to stress can be the difference from leading a productive and happy life … to being unhealthy, tired and burnt out.

But what to do? < BR> There are countless stress reduction techniques out there. Which ones are good? Which ones are best for you?

You need to use stress reduction techniques that:

  • suit your needs
  • fit your lifestyle
  • create a total balance

Simple.

Again there are literally thousands of techniques, all developed by experts. All saying they are the best at reducing stress.

How do you sift through them to find the best for you?

You don’t.

Look at techniques in groups; work out which group you identify with. Then apply a technique you enjoy. If it helps great. If not try another, until you find either a single technique or a variety that help you reduce your stress.

So which groups are there?

Mind Techniques

  • Based on Meditation, these help to calm the mind which results in mental and physical stress reduction.
  • These techniques include listening to tapes or CD’s, using ancient Mudra (hand positions) to create a quiet mind, Western or Eastern Meditative techniques.
  • Use techniques you identify with … meditation teaches you to access levels of your mind where stress melts away. At these levels you can also use your mind to set goals, do affirmations, visualize and recharge your batteries.

Physical Exercise

  • Walking, swimming, cycling, sport, Tai Chi, Yoga and other exercise can and will reduce stress.
  • Exercise should be based on enjoyment, exercise you enjoy will create more benefits and quicker. More than so called ‘best’ exercise techniques that you don’t enjoy.

Natural Techniques

  • From remedies to Acupressure, there are many effective natural techniques to reduce stress and to improve your health.
  • Use techniques you identify with, as they will be best for you. Each of you is different … how stress affects you, how you cope and … which technique will reduce stress best.
  • There is Homeopathy, Bach Remedies, and Supplements you can take internally to drop stress levels. There is Acupressure, Acupuncture, Massage, Reiki, Reflexology and many other techniques that can relax and calm you … physically and mentally.
  • Using techniques that you can use at home are in my opinion best. You are able to reinforce the benefits you gain from seeing a practitioner. There are also many techniques you can use at home without consulting someone. Self-help techniques should be easy to do, quick in action and create benefits holistically … emotional, physical and general health.

Psychological Techniques

  • the West has given you many to choose from:
    • journaling stress
    • taking a break from your routines
    • learning to say no
    • time management
    • prioritizing tasks
    • and thousands more
  • These are great; all can create benefits of reduced stress, increases performance and productivity at work.
  • They can take time to do, and time to become a habit. They are better suited to preventing stress than removing stress.

These are the four main groups. Within each there are countless techniques you can try. It may take you weeks, months or longer to try them. Using them for the required time to see benefits, before you find them to help … or not.

So this can create even more stress in your life. So what to do?

I have been treating patients since 1991. For many health complaints, most of them are a result of some type of stress. The most effective ways I have used to get my patients to reduce stress and prevent it returning are as follows:

  • lie down often
    • watch TV, read a book, listen to music or just relax
    • Gravity tires you out … so laying down more keeps your energy high. Try it! Lie down for 5 minutes every hour if you can. If you can’t achieve this at work, then lie down more often at home. On the floor, on the bed, or furniture … don’t sleep, just relax and lie down.

  • look up more
    • When you look up at a 20 degree angle, you access the areas of your brain that release stress automatically.
    • Go for a 5-10 minute walk a few times a day and look up. Even walking around the office can help. Walking in fresh air is even better. Stress seems to melt away when you look up…
  • stop thinking
    • Spend 30 minutes each day not thinking. Very hard to do initially, so start with a just 2-3 minutes. Tell yourself that ‘I will have no thoughts in my head’.
    • Watch as you state this, your mind will become very active initially. Thoughts will crowd your head … don’t resist them. Just watch as the thoughts occur, let them complete and others occur.
    • Eventually your mind will slow and become quiet. It may take a time if you are very stressed, but it will happen. As you can do it for a few minutes, extend the time to 30 minutes. There are techniques you can use to help speed up the process of slowing your mind down … ancient Mudra (hand positions) are used to quiet the mind and awaken your potential to use your mind.
  • finally … be healthy
    • Healthy people are less stressed, more energized and happier.
    • Using self help techniques you can improve your health easily. Seeing a health practitioner at the same time will speed up the benefits and save time. Consult a practitioner that suits your needs:
      • Aches and pains – see a massage therapist, Chiropractor, Osteopath or Physiotherapist
      • Immune problems – Homeopathy, Naturopathy, Herbalist, Acupuncture or Acupressure
      • Emotional health – Reiki, Psychotherapy, Bach remedies, and many others
    • There are techniques to keep you healthy, get you healthy and to continually build your health. Self help techniques will aid any therapy no matter which needs you have.
    • Health is not the absence of symptoms; it is the absence of disease. Health is being high in energy, free of dysfunction in your body and mind. Like a fitness program it takes time … but there is no time like the present to start. Visit http://www.fast-stress-relief.com/tips-for-stress-relief.html for many self help techniques to improve your health.
  • Stress reduction is easy and simple. It is a process of combining simple and easy techniques that remove and prevent stress … and that improve your health.

    Dr Graeme Teague is a Chiropractor, Kinesiologist, Homeopath and Reiki Master. He has been in practice since 1991, treating people with physical and emotional health complaints. His focus has been to teach patients to help themselves with easy and simple techniques. Techniques that take only minutes to do, requiring no time away from work or home life. Techniques to prevent stress, maintain health, improve energy and increase longevity. His web site is part of this focus, if you would like to link to the site:

    - Home page http://www.fast-stress-relief.com

    - Mind Techniques http://www.fast-stress-relief.com/mind-control.html

    - Meditation Technique http://www.fast-stress-relief.com/meditation-technique.html

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