Some simple ways to de-stress

• Try mindfulness. Simple mindfulness techniques can help you stay calm under pressure, and regular practice can keep your overall stress levels low. Many hospitals and health centers offer classes in mindfulness meditation. One recent study found that U.S. marines benefited from mindfulness training before being deployed.

• Spend time outdoors. Research shows that spending time in nature is a, well, natural stress buster. So find ways to spend time outside every day. Bring your dog with you, or a friend's—spending time with animals reduces stress, among other benefits.

• Treat yourself to a hand massage. In a study done in 2008, a five-minute hand rub was effective at lowering stress levels. You can teach a friend or partner how (and offer to return the favor when they need it). Or do it for yourself if there's no one around to lend a hand.

• Control workplace stress. Learn how to manage workplace stress and ease the burden when you have to bring work home with you.

• Customize your to-do list. No need to only list chores, meetings, and deadlines in your calendar or daily planner. Include enjoyable things as well. This has the added benefit of giving you more to cross off—voilà, a greater sense of accomplishment. For example: “Check my favorite travel blog to plan this year's vacation,” or “Watch that basketball game at 3:00."

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Slow Down: How Our Fast-Paced World Is Making Us Sick

Slow Down: How Our Fast-Paced World Is Making Us Sick
By Linda Buzzell, AlterNet
July 2, 2009
Link to full article below

Not so very long ago, humans -- like the rest of the animals and plants on earth -- moved through our natural cycles at nature's pace. Time was marked by the passing of the seasons, the life cycles of human, animal and plant life and the yet grander cycles of the moon and the other celestial bodies.

Homo sapiens, a late-appearing species in the long history of our unimaginably ancient planet and universe, evolved during the recent (as the universe views these things!) Pleistocene era, adapted for a life intimately connected with and expressive of our natural surroundings on the African savannah and beyond.

And this is how we lived for millennia.

In the last 150 years, however, the human relationship with time has radically changed. Some say the problems started earlier, with the development of agriculture or writing, but it was really the Industrial Revolution -- the rise of the Machine -- that put humans in thrall to mechanical processes and machine time. And the recent exponential speeding up into Cybertime has accelerated the process still further. Industrial time was bad enough (Charlie Chaplin did a wonderful job of visualizing that "cog in the wheel" feeling in his film "Modern Times") but Cybertime can be dizzyingly discombobulating for a Pleistocene primate.

And that's how many modern people feel -- completely frazzled and out of synch with our deepest selves.

To read the full article: http://www.alternet.org/story/140994/

It's Time to Relax: 15 Quick Tips to Help You Shift Your Gears To Relax More Quickly

It's Time to Relax: 15 Quick Tips to Help You Shift Your Gears to Relax Mode Quickly
by www.SixWise.com

http://www.sixwise.com/newsletters/06/01/25/its-time-to-relax-15-quick-tips-to-help-you-shift-your-gears-to-relax-mode-quickly.htm

America's number one health problem -- responsible for 75 percent to 90 percent of doctor visits, according to the American Institute for Stress -- is stress. And it's no wonder, given that we all face stress on a daily basis from the six areas of life that SixWise.com is dedicating to providing you guidance in:

* Relationships
* Finances
* Health
* Personal safety
* Home
* Career

When stress becomes unbearable, it can lead to a host of serious illnesses, including heart disease, cancer, depression, autoimmune diseases and reproductive problems.

So whether you are feeling stressed at home, work or in the car, taking time to relax is an essential part of staying healthy and happy. Here are 20 quick tips for helping you do just that -- and, unlike drinking, smoking or other potentially unhealthy stress relievers, these tips will only do your body good.

At Home

1. Take a Warm Bath or Hot Shower
This is especially relaxing if you add aromatherapy bath salts to your bath water (at Sixwise.com, we especially love the Vermont Soap Organics aromatherapy bath salts.), as aromatherapy has been used for thousands of years to calm emotions, relieve stress and more.

2. Sit Back and Listen to Soothing Music
Listening to soft, soothing music is one of the fastest ways to alter your mood and put your mind in a more relaxed state. One of the best relaxation CDs we have found is the Pure Relaxation: Guided Meditations for Body, Mind & Spirit CD. The guided meditations and music on this CD calm your mind, soothe your emotions and create a state of deep relaxation in your body. Using these guided meditations regularly will help you to live in a more relaxed way and you'll notice that when you begin to feel stressed, you'll be able to relax more easily than before.

3. Try Yoga or Other Gentle Exercise
The repetitious movements and slow, methodic nature of yoga and other gentle exercises (like Tai Chi) are excellent for relieving stresses that have accumulated during the day.

4. Stretch Your Stress Away
Simple stretching exercises can do wonders for stress relief. If you don't stretch, your body will naturally hold on to tension and you will have reduced flexibility. However, stretching for just a few minutes a day will increase your flexibility -- and with flexibility comes a significant reduction in the tension in your body.

5. Get a Massage
According to the American Massage Therapy Association (AMTA), people are using massage more than ever to help relieve stress and pain, lower blood pressure, increase circulation and flexibility and even boost the immune system.

Many massage therapists will come to treat you in your own home. To find a massage therapist near you and learn about some of the different techniques out there, check out our past article "The Amazing Benefits of Massage."

At the Office

6. Self-Massage
When you can't commit to having a standard massage, a self-massage can help you unwind easily while sitting at your desk. This can be done simply in your office to your:

* Shoulders: Use your opposite hand for the opposite shoulder. Massage the sides of your neck, down your shoulder and arm and on either side of your spine using small circular movements of your fingertips.
* Legs: Knead your thighs and calves. Next, pummel your thighs gently with soft fists to help relieve stiffness that can occur from sitting too long.
* Hands: Using small circular movements of your fingertips once again, massage between the tendons on your hands and around each joint. Then, start at the base of each finger and stretch it gently, pulling your grip up from the base of the finger to the tip as you stretch.

7. Take Care of the Quick Stuff
Our days are cluttered with "assignments" and "to-do's." Time management experts recommend taking care of as much of the small stuff as possible right away. For instance, stop on any quick errands you can on your way to work, then write back any quick e-mails, make any quick phone calls and get any other fast tasks out of the way immediately.

That way, you can completely forget about these things, rather than holding them somewhere in the back of your mind to accumulate and do later. The end result? You feel less cluttered, less overwhelmed and less stressed.

8. Power Nap
Sneaking off for a 20-minute "power nap" can leave you feeling refreshed and ready to take on new challenges. Studies have found that 20 minutes is just the right amount of time to de-stress -- sleep too much longer and you could end up feeling groggy. So grab and alarm clock and head off for some quick zzz's.

9. Laugh More
Having a good laugh can make stress melt away in an instant. Plus, it decreases blood pressure and heart rate, increases oxygen in the blood and creates an enzyme that helps protect your stomach from the effects of stress. Sadly, adults don't laugh nearly as often as they should.

"Children laugh approximately 80 to 100 times per day. By the time we reach adulthood, we laugh only 5-6 times per day. You only need to watch children to appreciate the relationship between humor and enjoying life. Children will laugh at anything! If you ask them, "what's so funny," they may say something like, "he looked at me!" says Barbara Bartlein, R.N., M.S.W., a motivational speaker and consultant.

So make an effort to have a few laughs with your coworkers as often as you can throughout your day.

10. Put Some Variety in Your Day
Sitting on the phone making sales calls for six hours straight, or filling out paperwork for five, is stressful, simply because of the repetitiveness of the activity. Breaking up your workday, by taking a walk outside, a "power nap," stopping to grab a bite to eat or even switching to a different work-related task, will help you to feel more invigorated and less tense.

On the Road

11. Drive the Unbeaten Paths
According to a study by Ohio State, study participants were frustrated when driving down industrial routes, but calm when driving on scenic routes. Whenever possible, trade in busy interstates and unsightly travel routes for the "road less traveled."

12. Turn Off the Radio
And turn on a soothing jazz CD -- something relaxing enough to help you feel calm, but not so soft as to make you fall asleep. Believe us, you won't miss the shock jocks, screaming morning and afternoon DJs, local news about murders and overplayed commercial segments one bit.

13. Breathe Deeply
Deep breathing is one of the easiest and most natural - yet most often overlooked - stress relief methods out there. Take in a deep breath through your nose, then exhale through your mouth, counting for about four seconds on each phase (in and out). Repeat this about 20 or 30 times.

When you start to breathe deeply on a regular basis, you'll notice how little you were actually breathing before, and how taking deep breathes, which increases oxygen levels in your body, is naturally calming.

14. Add Natural Scents to Your Vehicle
Said Sue Nicholson, head of campaigns for the British RAC Foundation, a motoring organization, "It's astounding how much the smell in a car can affect a driver's mood and actions." Certain scents, like fast food wrappers and pastry, can actually irritate a driver, but others help a driver feel calm, yet alert. While driving, the most calming scents for reducing stress while still staying alert include:

* Peppermint and cinnamon: They improve concentration levels and make drivers less irritable.
* Lemon and coffee: These, too, help drivers achieve high concentration levels and clear thinking.
* Sea ozone: A breath of salty sea air may make drivers breathe deeply, which helps relieve stress, relax the muscles and calm the mind.

15. Be a Courteous Driver
It's easy to get caught up in trying to "one-up" an aggressive driver, but doing so is a surefire way to add unnecessary stress to your life. If you notice an aggressive driver who is weaving in and out of traffic, tailgating, etc., don't challenge them and avoid them if necessary. And, of course, don't be an aggressive driver yourself.

Sleep Problems on the Rise Due to Economy: How to Get Your Sleep Back

Sleep Problems on the Rise Due to Economy:
How to Get Your Sleep Back
by www.SixWise.com

http://www.sixwise.com/Newsletters/2009/March/18/Sleep-Problems-on-the-Rise-Due-to-Economy.htm?source=nl

The slumping economy has now made its way into many Americans’ bedrooms, where it’s interfering with sleep at alarming rates. Nearly one-third of Americans say they can’t get a good night’s sleep because they’re worrying about the economy, money or their job, according to a new poll by the National Sleep Foundation (NSF).

In fact, worries about money are more prominent than worries about global warming, the threat of a terrorist attack or the wars in Iraq and Afghanistan.

In all, 27 percent of those polled said their sleep had been disturbed in the past month due to money problems, such as:

* Personal finances (16 percent)
* The economy (15 percent)
* Losing their job (10 percent)

"What is very telling is that these Americans whose sleep is impacted by financial worries report that their sleep disturbance makes them much less likely to work efficiently, exercise, eat healthily, and have sex compared to their better-sleeping fellow Americans," report co-author Michael V. Vitiello, a professor of psychiatry and behavioral sciences at University of Washington told Yahoo News.

People who had trouble sleeping were also more than twice as likely to miss out on family events, leisure activities and work functions because they were tired, the poll found.

The Steep Risks of Too Little Sleep

“Getting enough sleep everyday is as important to your health as eating healthy and being physically active,” says Woodie Kessel, MD, MPH, Assistant Surgeon General, USPHS (ret.) who was a member of the 2009 Sleep in America poll taskforce.

Further, according to the Sleep Council, not sleeping enough could:

* Make you fat. People who sleep four hours a night or less are 73 percent more likely to be overweight than those who sleep enough. Even if you sleep less than six hours a night, you're 25 percent more likely to be overweight than those who sleep longer.

* Increase your appetite (also causing you to gain weight). Research by University of Bristol researchers found that people who slept for five hours had 15 percent more of a hormone called ghrelin, which increases your appetite, than those who slept for eight hours. Meanwhile, the short sleepers also had 15 percent less leptin, which is a hormone that suppresses appetite.

* Mimic the aging process. In fact, University of Chicago researchers found that sleeping for four hours a night for less than seven nights interferes with your ability to process and store carbs, and regulate hormone levels -- all of which may lead to aging.

* Impact your brain. According to Canadian sleep expert Stanley Coren, you lose one IQ point for every hour of lost sleep you didn't get the night before.

Further, the 2009 NSF poll found 54 percent of adults, which amounts to a potential 110 million licensed drivers, have driven when drowsy at least once in the past year, and 28 percent said they have nodded off or fallen asleep while driving. The obvious repercussions of this could be increased motor vehicle accidents and a major public safety problem.

How to Stop Worrying and Get a Good Night’s Sleep

"It is important for Americans to recognize that good sleep is not negotiable, rather it is a pillar of good health and function," Vitiello told Yahoo News. "As times get tougher, it actually becomes more important than ever to do what one can to maintain good sleep quality, as poor sleep has such an immediate impact on daily function and longer-term impact on physical health."

Unfortunately, the number of people reporting sleep problems has increased 13 percent since 2001. But the good news is if you are one of these sleep-disturbed people, there are many simple techniques that can help you get some much-needed shuteye.

First, shift your gears into relaxation mode. Falling asleep is like shifting gears. It involves a whole different style of functioning than the focused state of attention we have during the day. It requires relaxation and a kind of "letting go." An active mind at bedtime is not conducive to falling asleep. We need to be able to turn off our minds and "de-focus."

To do this, you can try:

* Creating a relaxing bedtime routine. Give yourself time to get ready for bed slowly. Savor the moments of winding down as you wash your face, brush your teeth, and change into your bed clothes. You can use aroma oils, soft music or if spirituality is important to you, a prayer.

* Keeping your bedroom cool, quiet, and dark. (Usually a cool room promotes sleep, but you will have difficulty sleeping if you feel cold, so experiment. If your feet are cold in winter, warm them up before bed!)

* Drinking a cup of relaxing tea, like chamomile.

* Massaging your feet, especially with warm oil, right before bed (or having your partner do it) -- it's very relaxing.

* Stretching a bit before you lie down. You can literally stretch out some of the "kinks" and tension of the day. Stretching makes some people more energetic and some more sleepy, so experiment and find out what works for you. 6.

* Once you are in bed, listen to relaxing music or a relaxation or sleep CD to help you "shift gears" and relax into sleep.

NSF also recommends you try these tips if you have difficulty sleeping for any reason:

1. Have a standard relaxing bedtime routine and keep regular sleep times.
2. Exercise regularly, but not too close to bedtime (finish your workout at least three hours before you plan to go to sleep).
3. Avoid foods and drinks high in caffeine (coffee, colas and tea) for at least eight hours prior to bedtime, and avoid alcohol for a few hours before bedtime. Both caffeine and alcohol disturb sleep.
4. Use your bedroom only for sleep and sex (including removing work materials, your computer and your TV from your bedroom). This will strengthen the association between your bed and sleep.

And remember, relaxation is one of the most important antidotes to stress and insomnia, especially if you’re having trouble sleeping due to the economy.

Listen to Love: We can help, by our relaxation & caring action

© 2009 Peace Through Kindness * text by Lily

http://www.yourlifeisadream.com/

All life is made by God...

@ 2008 Peace Through Kindness * text by Lily
Know who you are.
You deserve happiness, relaxation, peace.
Enjoy: http://dailytranscendence.blogspot.com/

Top 10 ways to deal with overwhelm

Top Ten Ways to Deal with Overwhelm
by Michael Angier

http://www.stretcher.com/stories/03/03oct13j.cfm

Lately, many of the people I've been talking with or coaching have been
complaining about being overwhelmed. I have to admit that I've been
wrestling with it too.

My ideas and my commitments seem to far outpace my time and energy. So
here's my advice to you--and to myself--for dealing with overwhelm.

Recognize that overwhelm isn't real. It's not something that attacks us.
It's a feeling we experience based upon a belief there's too much to do
and too little time to do it. It's fear--plain and simple. And once we
recognize and acknowledge it, we're better equipped to deal with it.

Be grateful. Just think, the alternative is that you have little to do and
you're bored. Appreciate the fact that you have the opportunities and the
projects that allow you to contribute to the world.

Accept the fact you'll never be caught up. If you're a person of
action--someone with goals and aspirations--it's not too likely you'll
ever have an empty inbox. The times in which we live and our ability to do
meaningful work throughout our lives leads me to believe that we will
always have things left to do.

Understand that we can only think about one thing at a time. We may be
able to multi-task and we may be able to switch our thoughts very rapidly,
but we really can hold only one thought in our mind at a time. Trying to
think about more than one thing at once is very tiring and frustrating.

Be selective. The biggest weapon you have in fighting overwhelm is your
ability to prioritize what you need to do. By making intelligent choices
based upon urgent, non-urgent, important and non-important, we can focus
better. By basing these choices on our core values, we can relax in the
belief that we're doing what matters most.

Delegate. Learn to gain the assistance of others. People like to help, but
you have to ask. Anything that can be adequately done by someone else
should be delegated. It's an important skill worth developing.

Learn to say no. Our feelings of overwhelm largely come from taking on too
much. If you're asked to do something, don't be too quick to accept the
assignment. You might think you're being a nice person, but if you succumb
to health problems because of it, you won't be nice for very much longer.

If you're TOLD to do something (by a boss, for instance), ask them which
things they would like to have you put off while you complete the new
assignment.

Take care of yourself. There will always be times when we're called upon
to put forth extra effort. And we can if we've been taking good care of
ourselves right along. For those periods where extra drive, a few extra
hours and hard work are required, we need to be in good shape--mentally
and physically.

If we've been eating, sleeping and exercising properly, we'll be far
better prepared for the extra stress our lives require.

Remember to take breaks. The tendency for many of us is to work harder and
longer. In actuality, we can get more done in less time and with less
effort if we take breaks.

Breathe. When we feel overwhelmed, we have a tendency to tighten up
instead of relax. It seems like there are many things we HAVE to do, but
the only thing we REALLY have to do is breathe. Take some long deep
breaths and feel yourself returning to the present.

Focus on the task at hand. If we're thinking about what's NOT getting done
or all the other things we have to do, we can't focus well on what we're
doing now. Think about what you ARE doing rather than what you're NOT
getting done. Otherwise, you're going to be defeated by your feelings of
overwhelm.

Use these ten tips in dealing with overwhelm and you'll find yourself
feeling more in charge and at peace.

Fatigue: When to rest, when to worry

Fatigue: When to rest, when to worry

http://www.mayoclinic.com/print/fatigue/HQ00673/METHOD=print
http://www.mayoclinic.com/health/fatigue/HQ00673

Some days you're so low on energy that you're drowsy by lunchtime and in need of
a nap by midafternoon. What's making you so tired all the time? Stress, poor
eating habits, overwork, even medical treatments can wear you down.

Most of the time, fatigue can be traced to one or more of your habits or
routines. You have the power to put the vitality back in your life.

Why so weary?
Taking a quick inventory of the things that might be responsible for your
fatigue is the first step toward relief. Fatigue can have a variety of lifestyle
causes, including:

Lack of sleep. Getting even an hour less than the sound slumber you need each
night can leave you drowsy and unable to manage your daily routine. You may not
go to bed early enough. Or more likely, you go to bed but can't sleep well. As
you get older, it becomes harder to get uninterrupted sleep. You sleep less
soundly. You awaken earlier.
Stress and anxiety. If you're running from one task to the next without a break,
it's eventually going to wear you down. Going through life anxious and on edge
can keep you from relaxing and getting the rest you need.
Inactivity. You're too tired to exercise, so you don't. But then when you do
exert yourself, you tire easily because you're out of shape. Engaging in
moderate physical activity for a half-hour or longer most days of the week may
decrease stress, improve mood and leave you feeling energized. Don't schedule
your activity too close to bedtime, though, or you might have trouble falling
asleep.
Eating habits. If you're not eating properly or drinking enough fluids, your
body isn't getting the fuel and fluid it needs. Trying to remedy this with
caffeine can backfire, especially if you consume it late in the day. Caffeine
not only makes it harder to fall asleep, it also interferes with sound sleep and
may keep you tossing and turning throughout the night.
Certain medications. Some medications, including many beta blockers and
antihistamines, can cause fatigue. In addition, some cold medications and pain
relievers contain caffeine and other stimulants that can keep you up at night.
Battling fatigue
To beat fatigue, try these tips:

Reduce stress
Take some of the pressure out of your day. Learn to say no. Set priorities. Then
organize your activities so that you avoid confusion. Pace yourself. Put aside
time each day to do something you enjoy. Take a midday stroll around the block,
or get up 15 minutes earlier to give yourself more time to start your day.

Manage workplace tension
On-the-job aggravation can add to work-related fatigue. Sit down and try to
resolve conflicts with co-workers. Become better acquainted with your boss and
clarify what he or she needs from you. Be realistic about your limitations. Take
time out to get up from your desk and stretch for a few moments several times a
day.

Be active
Try to include at least 30 minutes of moderate physical activity in your day.
Don't worry about doing a full workout all at once — start with 10 minutes of
activity at a time. Whether you walk, garden or swim, once you get moving,
you'll likely notice you have more stamina. While 30 minutes is the minimum
recommendation, you may need up to an hour of moderate activity daily to
maintain fitness and a healthy weight.

Eat well
Start your day with a low-fat, high-fiber breakfast that includes plenty of
complex carbohydrates, such as whole grains and fruits for lasting energy. Stay
away from sugary cereals and juices and caffeinated drinks. They can make you
feel sluggish later in the day. Don't skip meals; refuel every three or four
hours. Very low calorie diets are guaranteed to increase fatigue.

Avoid alcohol
Alcohol depresses your central nervous system and acts as a sedative, making you
tired for hours after consuming no more than only a drink or two. It may also
disrupt your sleep, if you drink just before bed.

Practice good sleep habits
Avoid eating, reading or watching TV in bed. Keep your bedroom cool, dark and
quiet. And set your alarm for the same time each day — the routine can help
you establish a regular sleep schedule. Naps are OK, but keep them short and
early in the day. Schedule workouts at least six hours before bedtime. Small
snacks may help you drift off, but large late-night meals can keep you up. If
you can't sleep, don't toss and turn, go into another part of the house and read
or relax until you feel drowsy.

When to see your doctor
Sudden or persistent fatigue, despite adequate rest, may mean it's time for you
to consult your doctor. Unrelenting exhaustion may be a sign of an underlying
medical problem. In general, talk to your doctor if you're extremely tired or
unable to regain your energy after several weeks of increased rest. Medical
causes of fatigue can include:

Anemia
This blood disorder results from a number of problems that affect your blood's
ability to transport oxygen, causing fatigue.

Cancer
Fatigue can be a symptom of cancer. A thorough checkup, including routine cancer
screenings, can help rule out malignancy as a cause of your fatigue.

Depression
A loss of energy that's accompanied by any number of symptoms, including
sadness, loss of appetite, difficulty sleeping or oversleeping, a lack of
interest in pleasurable activities, and difficulty concentrating may be a part
of depression.

Diabetes
Extreme fatigue can be a warning sign of diabetes. Signs and symptoms of
diabetes, in addition to fatigue, include excessive thirst, frequent urination,
blurred vision and recurring infections.

Medications
Prescription or over-the-counter medications may cause fatigue or make you too
restless to sleep well. Antihistamines, cough and cold remedies, some
antidepressants, and many other drugs may make you tired. Talk to your doctor if
you suspect your medications are making you tired.

Restless legs syndrome (RLS)
This condition is characterized by an inability to keep your legs still and by
tingling or aching sensations in your legs, feet or arms. The symptoms generally
occur at night, preventing sound sleep.

Sleep apnea
Signs of this disorder include loud snoring, pauses between breaths and
awakening frequently while gasping for air. It's a common source of fatigue
because it interferes with sound sleep. Losing weight and quitting smoking may
help, as well as an adjustment in sleeping position. Lying on your side or
facedown may reduce snoring.

Thyroid problems
Hypothyroidism is a condition in which your thyroid gland fails to make or
release enough thyroid hormone. Signs and symptoms include sluggishness,
chronically cold hands and feet, constipation, dry skin and a hoarse voice.
Hyperthyroidism is a condition in which your thyroid produces excessive amounts
of hormone. Too much hormone also can cause fatigue, muscle weakness, weight
loss, increased heart rate, nervousness and irritability.

A diagnosis of exclusion: Chronic fatigue syndrome
Chronic fatigue syndrome (CFS) is a complicated disorder characterized by
extreme fatigue that doesn't improve with bed rest and may worsen with physical
or mental activity. Of all chronic illnesses, chronic fatigue syndrome is one of
the most mysterious.

Severe and debilitating fatigue, muscle aches and difficulty concentrating are
the most commonly reported symptoms of chronic fatigue syndrome. In some cases,
low-grade fevers and swollen lymph nodes also may develop.

A diagnosis of chronic fatigue syndrome is based on exclusion. This means that
before arriving at a diagnosis, a doctor has ruled out any other disease or
condition that may be causing your fatigue and related symptoms.

Don't let fatigue keep you from getting help
Once you face your fatigue head-on, you'll find that making small lifestyle
changes or treating an underlying medical condition will go a long way toward
giving you back your get-up-and-go.