Showing posts with label stress relief. Show all posts
Showing posts with label stress relief. Show all posts

The 8 Secrets Happy and Fulfilled Women Practice Everyday



Finding stability and happiness is one of the many challenges we face as modern women. Oftentimes, there are more stressors today for women as there are growth opportunities. If we are not worried about career and family, then there's a good chance we are concerned about our other relationships or feel a sense of low self-esteem.  

The result can be a life where women do not believe in their ability or worth. In these modern times, it requires strength and strong character to seize what life has to offer. If we are not careful, life can be an exhausting and soul-sapping affair.

But it doesn't have to be this way. We can take active steps to find happiness and serenity in our chaotic world. Here's how.  

Avoid Negativity

Negativity destroys dreams, plain and simple. If you want to live a full and joyful life, avoid negativity at all costs. Begin by acknowledging that there is room for improvement and growth if we are committed to actively pursuing it. Many times this requires that we limit our time around negative people. If friends or family members are consistently voicing their negativity, it may be time to sever the relationship if they are unwilling to change. As Hans F. Hansen said, “People inspire you, or they drain you – pick them wisely.” 

The Power of Forgiveness

Truly forgiving another is a powerful practice. While not an easy task by any means, true forgiveness will help you to move forward and live your best life. Be patient and know that healing can take time before you feel whole again. One way to explore forgiveness is to write a letter to the person you feel has harmed you. Include all your thoughts and feelings about the situation. Sign it. Then tear up the letter. Abraham Lincoln used this method throughout his life—and it worked. 

You can also establish new networks of like-minded people for support and a sense of community. Reading inspiring books, magazines, and articles is helpful too. 

Set Realistic Goals

Consider if the frustrations you are experiencing in life might be the result of unrealistic goals. Examine your strengths and weaknesses, then create a manageable plan for achieving your dreams and aspirations. As you do this, work with short-term achievable goals and then progress to more complex actions. The short-term goals will help you stay on track and keep you motivated. Don't forget to take the time to enjoy your success milestones with small rewards.  

Ask for Help

Sometimes it is difficult to juggle career, family, and personal life in our modern, busy lives. This is why it's important to ask for help. When we are overloaded with responsibilities, it is difficult for us to manage our projects and goals with efficiency and grace. Consider hiring an assistant to help with scheduling, email, and other work-related responsibilities. A personal assistant can also ease the stress of house management. If hiring someone is beyond your budget, connect with friends and other mothers in your community to share childcare, meal prep, and shopping. It will help everyone to reduce their household workload and overall stress. 

Take Time for Yourself

A little pampering and self-care can go a long way in helping you to feel a renewed sense of enthusiasm. When you wear your favorite dress, easily style a French bob, and carefully apply your make up, you are able to be in touch with your femininity and soften your outlook. This is one method of self-care.

Alternately, we can simply take time for ourselves, curl up with a good book or meet a dear friend for coffee. Spending time in nature is another way we can care for ourselves. These small investments in your well-being can be life-changing, helping you to have a bright and positive outlook. 

Gratitude

It is well-known that comparison is the destroyer of happiness. Instead of envying the seemingly charmed life of a close friend or colleague, recognize your own value and all the blessings in your life. A gratitude journal is a terrific place to start. Take time each day to acknowledge the good in your life, whether it's a bright, sunny morning or that your husband brought you a steaming cup of coffee. Notice the little things and, before long, you will have transformed your outlook. The more gratitude you have and express, the more happiness you will experience. Don't wait to begin this simple practice! 

Challenge Yourself

Today’s world is competitive and offers a wealth of opportunities for those willing to take the initiative. Side hustles are generating six-figure incomes. Home businesses are exploding. And successful start-ups are now a common reality for many. 

With the Internet it is easier now more than ever to start a new business, learn a new trade, or increase knowledge in your area of expertise. Online courses are widely available from a range of universities and institutions, and many times are offered free or for a very low cost. Have a look at Coursera or EdX for courses from highly-regarded institutions like Harvard, MIT, and Stanford. 

Learn to Love Exercise 

If you are ready to feel beautiful, strong, and energetic, exercise is crucial. Being active will not only help you stay fit and alert, but it will also keep stress at bay and help you to live longer. It also can help you to develop social networks at the gym, while hiking, or when you're out and about on a walk. Exercise also keeps your weight within a healthy range and reduces your risk of cancer, heart disease, diabetes, and more.

In closing, it's important to recognize that everyone deserves to live a happy and fulfilled life. By taking action with these suggestions, you can lower stress while increasing joy, happiness, and health. 

Do you have ideas for how to lead a joyful life? Share your thoughts under the Words to Live By tab.


Is stress ruining your life? Learn how to tame this health destroying beast with a few simple tips




Stress is such a common occurrence in our daily lives that we have come to the point where we barely question its presence. And yet, when we ignore these heightened states of pressure, our physical, mental and emotional health suffers. But it doesn't have to be this way. Taking a cue from those who are cool under fire, we can transform our daily experience into one that is productive, relaxed and actually enjoyable.

Danger signs of stress


According to the Mayo Clinic, chronic stress leads to heart disease, obesity and diabetes, as well as:

  • Headache
  • Anxiety
  • Over or under eating
  • Restlessness
  • Anger
  • Depression
  • Fatigue
  • Lack of focus 
  • IrritabilityLoss of libido
  • Insomnia
  • Social withdrawal

Since stress also suppresses the immune system, we are more prone to colds and influenza along with cancer. Risk of stroke increases too. Thankfully, we can break this damaging cycle with a few lifestyle adjustments.

More unflappability, less stress


In "7 Things Calm People Do Differently," Lindsay Holmes pinpoints several specific methods for reducing our daily stress load and orienting ourselves in a positive way.

Find your center

Michelle Carlstrom, senior director of the Office of Work, Life and Engagement at Johns Hopkins University, observes that centering practices like meditation, prayer or focusing on the breath "help a person push pause, reflect and try to stay in that moment to reduce racing thoughts and reduce interruptions. I believe any strategy that aims to do that absolutely reduces stress." Even just a few minutes of centering each day can encourage an unruffled orientation.

Express gratitude

Research has shown that using techniques which inspire positive mental states, such as appreciation and gratitude, reduce health destroying cortisol by 23 percent while increasing health promoting DHEA.

A study published in the journal Integrated Psychological and Behavioral Science found "DHEA was significantly and positively related to the affective state warmheartedness, whereas cortisol was significantly and positively related to stress effects ... The results suggest that techniques designed to eliminate negative thought loops can have important positive effects on stress, emotions and key physiological systems."

Sleep

People who are calm get the recommended amount of sleep each night, between 7-8 hours. Many also take naps, recognizing the habit reduces cortisol and boosts productivity as well as creativity. Just make sure a midday snooze is kept under 30 minutes.

If falling asleep is an issue, adopting a few simple habits can help, such as:

  • Write down your thoughts before going to bed. This can clear your mind and support sound sleep.
  • Limit screen time on devices like computers, televisions, and smartphones. Or you can purchase glasses with a blue light protection film from Eyeglasses.com, which will help you to fall asleep faster at night. Learn more about the dangers of blue light at Harvard Health
  • Avoid eating or drinking alcohol close to bedtime as this can cause disruption in your sleep patterns. 
  • Listen to calming white noise or a sleep hypnosis tape as you fall asleep. 

Socialize

When stress hits, those who manage it well tend to spend time with family and friends. Socializing helps reduce tension and anxiety, while buffering negative effects. Calstrom recommends blowing off steam with close friends, workmates or family when life becomes too tense.

Identify stressors

"It's important to realize that everyone is functioning at a really fast pace but carrying a lot of stressors," notes Carlstrom. "Pause, count to 10, and say 'Is this something I need to tackle? How significant is this going to be in three months?' Ask yourself questions to frame it and get perspective. Find out if this stress is real or if it's perceived."

Use vacation time

Besides increasing overall productivity and job satisfaction, taking a break and going on vacation can keep stress levels under control. Holiday trips have been shown to lower blood pressure, improve immunity and even extend lifespan.

Unplug

By taking an email sabbatical, we can dramatically lower our level of stress. A study at the University of Irvine in California discovered a break from email significantly lowered worker's stress and increased focus. Backing away from the computer also allows for more enjoyment of stress relieving, pleasurable activities.

Self-care 

Improving your self care regime is a great way to reduce stress, and there are so many options to try. Popular self care remedies include yoga, mediation, journal writing, or treating yourself to a pedicure. When you have a pedicure you’ll feel completely relaxed and pampered, plus your nail technician can recommend any further health treatments you may need, such as laser nail fungus treatment. With the right self care regime, it’s easier to lift your spirits.

Vitamin C for taming tension, burning fat, and much more

If you have undesirable fat around your midsection or would like to support cardiovascular health or reduce diabetic symptoms, vitamin C can help. Not only does it improve stamina, boost immunity, lessen stress response and curtail inflammation, but it also encourages insulin sensitivity and lowers concentrations of C-reactive protein (CRP) -- a biomarker which suggests heart disease risk.

A case in point is research from the University of California (Berkeley), which found participants who took approximately 500 milligrams of vitamin C each day experienced a 24 percent drop in plasma CRP levels after two months of the protocol.
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