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Diets For Stress - A Healthy Way to Keep Stress Away

Diets For Stress - A Healthy Way to Keep Stress Away
By Amjad Islam Khan

Stress is the "wear and tear" our bodies experience as we adjust to our continually changing environment; it has physical and emotional effects on us and can create positive or negative feelings. As a positive influence, stress can help compel us to action; it can result in a new awareness and an exciting new perspective. As a negative influence, it can result in feelings of distrust, rejection, anger, and depression, which in turn can lead to health problems such as headaches, upset stomach, rashes, insomnia, ulcers, high blood pressure, heart disease, and stroke.

Discover the novel way of combating stress through the self help tips, a tailor made diet and lifestyle change program as per your individual body type (which also determines your response to stress) to help your body to combat stress and repair the damage done.

Tips to manage stress on your own:

• Learn to Relax throughout the day - take mini-breaks. Sit down and get comfortable. Slowly take a deep breath in, hold it, and then exhale very slowly.

• Practice Acceptance- Many people get distressed over things they feel they can't accept. Often these are things that are not under their control, like someone else's feelings, beliefs, or behavior.

• Get Organized - Develop a realistic schedule of daily activities that includes time for work, sleep, relationships, and recreation.

• Try Physical Activity - Physical activity has been proven to provide relief from stress. Develop a regular exercise program to help reduce the effects of stress before it becomes distress. Try walking, aerobics, jogging, dancing, and swimming.

• Balance Work and Fun - Balance school and work demands with some fun and private time. Hobbies are good antidotes for daily pressures. Unwind by taking a quiet stroll, watching a sunset, enjoying time spent with friends or simple activities.

• Watch your eating habits - Eat sensibly a balanced diet suitable to yourbody type. Avoid non-prescription drugs and minimize your alcohol use.

• Add wonderful anti-oxidants in your daily diet - Anti-oxidants are easily available in dark color fruits and vegetables. Basically anti-oxidants lower blood pressure and also detoxify the body, which in turn helps in stress management.

For more information on stress, Diets for stress, and Weight Loss Diets please visit Nutrition Consultants.

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Benefit From Stress Today!

Benefit From Stress Today!
By Faye Hollands

It's been a funny old day ... I started off feeling in control, I had a couple of fantastic networking meetings, and things were panning out as I'd hoped. Brilliant!

Then I got a call that rattled my cage a bit. I got off the phone feeling stressed, and despite telling myself that everything was OK I still felt anxious and had that nagging feeling in the back of my mind. You know the one, the voice that won't let you relax.

If I reminisce back to my pre-coaching days I would have turned into a Well of Worry - over-analysing everything, doubting myself, and wondering what I could do to make the nagging go away. Thankfully things are far easier these days!

Equipped with my 'coaching toolkit' (my mind!) I sat down and asked myself:-

• What is the anxiety and stress telling me?

It's purpose wasn't to make me feel bad, but to provide a valuable warning signal.

For me it was a wake up call to remind me that I hadn't done all the preparation I needed to for a particular event. The phone conversation had hit a nerve because unconsiously I knew there was more work to be done, and the stress was my 'alarm bell' saying "Faye - get on with it!".

So what did I do? I worked hard, I did all the necessary preparation I knew I had to do, and I got a plan of action in place. And what did I get? A relaxed mind again. I got to turn off my mental-alarm and go back to the sanctury of a peaceful head-space!

So next time you get stressed, sit down for a minute, and get some clarity. What is the stress telling you? Find out what the problem is, then work out how to solve it. At a time when logic often bypasses us, focus on a simple process for a happy head!

Faye Hollands, Director of Outshine Consulting, specialises in Executive and Personal Performance Coaching, along with delivering dynamic workshops and seminars for those who want to take their life, team or business to the next level. Visit http://www.outshineconsulting.com.au today and sign up for your free weekly blast of inspiration and a no-obligation 30 minute coaching consultation to see if coaching can assist you.

Start realising your potential today!

Contact: Faye Hollands
fayehollands@outshineconsulting.com
+61 2 9818 8203
http://www.outshineconsulting.com.au
http://www.outshineconsulting.blogspot.com

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Dealing With Stress - An Essential Skill

Dealing With Stress - An Essential Skill
By Darian Meyers

Dealing with stress is one essential skill the modern person has to learn. Stress has now become rather common as more and more demands are placed on us with limited time to deal with them. Many developed countries like the UK are seeing a spike in stress-related medical cases and is increasingly a cause for concern.

But we cannot escape from stress, it's part and parcel of our lives. In fact, a little stress is good, it actually pushes to accomplish tasks we otherwise would not. However, too much stress can lead to mental and physical health issues. In some serious cases, it can even cause death. It was reported recently that an office worker in Singapore committed suicide by jumping into a river because he was too stressed out at work.

There are a few ways to deal with stress if you find yourself in such a situation. But the key is to learn how to relax. When you are under stress, your body tense up and your breathing quicken and become erratic. You can learn some breathing exercise to regulate your breathing again; doing this will heal your body and clear your mind.

Another thing you can do is take time out to participate in your favorite activity. Many people are reluctant to do this because after taking the time out, they still need to go back and face their stress. However, taking the time out to do something you enjoy actually help you relax. And with a clearer mind, you can go back to your stressful task, complete it and produce a quality work. You may find yourself completing the task in a shorter time than you would if you had not taken the time out to relax.

In conclusion, a little bit of stress is good but if you let it get out of hand, it can be life threatening. Learning to recognize what causes your stress is also important and if you can, avoid the situation. Dealing with stress is not difficult and the techniques are easy to implement. If you find yourself in stressful situations, the earlier you deal with it, the better.

If you truly want to way to eliminate dangerous stress levels, I strongly suggest you read more at Conquering Stress which will tell you more on how to get rid of stress without using any medications.

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Two Breathing Exercises That Will Reduce Stress Immediately

Two Breathing Exercises That Will Reduce Stress Immediately
By Sherrie Aldrich

If you are like me, sometimes the daily hectic pace of your life leaves you feeling as if you were so stiff and achy that you are a statue. Your shoulders hurt, your back aches and it is only a matter of time until the inevitable headache begins.

Muscles tighten because of inactivity, prolonged sitting in one position, excessive workouts, and a whole host of other reasons. Exposure to cold weather can also cause muscle tightness as muscles contract when you are cold creating warmth. This leaves you feeling nearly immobile and uncomfortable.

So what can you do? There are two breathing exercises that work like a charm. These can cause your body to relax and help you lose that tight feeling so that you can move more freely or fall asleep quickly.

The first exercise is just a deep breathing exercise. You want to lie flat and erase everything from your mind. Concentrate solely on your breathing. Take a deep breath and exhale. Do this 3 times. Now on the fourth deep breath, breathe deeply through your nose and hold it for 10 seconds. You can count in your mind or aloud by reciting one one thousand, two one thousand, etc. At the end of the 10 second count, slowly exhale through your mouth for a 10 second count. Now breathe normally for 10 seconds. Then repeat the deep breathing through your nose for 10 counts, holding it for 10 counts and then slowly exhaling through your mouth for 10 counts. As you continue to do this, you will feel your stress and tension melt away as your body slows the pace of everything including muscle contraction.

The second exercise is a more involved deep breathing exercise that involves your whole body. You are going to lie flat and get as comfortable as possible. Now you close your eyes and you begin to concentrate on your body. You simply breathe deeply, exhale slowly and begin to focus on first one part of your body at a time. I begin with my feet. This is like willing the muscles all over your body to cooperate and it works!

You direct all of your attention to your feet. You begin by continuing the breathing exercises and focus solely on your feet, willing them to feel calm, relaxed and at rest. You continue your way up your body, moving next to your legs. Because you are breathing and thinking of nothing but your body and your muscles, you will feel the tension start to evaporate. You will feel your muscles become more lax. It almost feels like you are in a hypnotic trance.

If you cannot lie flat, you can do this in the car or at the office. Just give yourself five to ten minutes of time that you can devote completely to your breathing and your body relaxing and you'll be amazed at how much better you feel!

Sherrie Aldrich is a freelance writer living in Ohio. http://www.incredible-ebooks.com

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Stress - How it Affects You and How You Can Treat It

Stress - How it Affects You and How You Can Treat It
By Ronald Godlewski

Your life is full of stress! Any arguments? Didn't think so. Your life is full of pressure, frustration, and stress. Worrying about job security, being overworked, driving in rush hour traffic, arguing with your spouse, even dealing with medical bills - all of these create stress in your life.

According to the American Psychology Association, more than half of all Americans report being concerned about the level of stress in their lives. Most people are feeling over scheduled, overextended, and overworked. By far, the most commonly reported source of stress is the workplace.

Studies suggest that stress is a contributing factor in the development of chronic and degenerative conditions such as heart disease and diabetes. High stress levels at work can lead to job burnout, reduction in productivity, ill health, job dissatisfaction, and absenteeism. As these problems add up over time, you worry more about keeping your job while your boss becomes more dissatisfied, leading to more stress and an ever-growing vicious cycle.

When you experience stress, glands within your body respond by releasing a hormone called adrenocorticotropic hormone - we'll call it ACTH for short. When your glands send out a burst of ACTH it is like an alarm system going off within your body. ACTH tells other glands to flood your body with the hormones cortisol and adrenaline. These two hormones cause your heart rate and blood pressure to increase. They shut down your digestive system and even alter your immune system. When you remove yourself from the stressful situation, the levels of cortisol and adrenaline decrease. As cortisol and adrenaline decrease in your system, your heart rate, blood pressure, digestive system and immune system return to normal.

As you pile one stressful situation on top of another, your body has no time to recover. If you are in a constant state of stress, or experience many stressful situations, your body's stress response system can disrupt nearly all of your body's processes. Some of the effects can lead to chronic illness and disease.

Stress affects the digestive system so much that stomachaches and diarrhea become common. The hormones related to stress slow down the release of stomach acid and the process of emptying the stomach. The same hormones stimulate your colon which speeds the passage of its contents - a.k.a diarrhea.

Chronic stress dampens your immune system making you more susceptible to colds and other infections.

Stress affects your nervous system and has been linked to depression, anxiety, panic attacks, and dementia. Over time, chronic release of cortisol can even cause damage to several structures in the brain.

Stress affects your cardiovascular system by causing an increase in heart rate and blood pressure and increasing the risk of heart attacks and stroke.

Unlike most other diseases that affect Americans, there really isn't any routine medical treatment for stress. Some doctors prescribe antidepressants. But drugs have a limited ability to alleviate stress.

The most effective way to reduce or relieve stress is through lifestyle habits.

Lifestyle habits such as spinal alignment, exercise, breathing exercises and coping strategies are the most effective ways to reduce stress.

Exercise is a good way to deal with stress because it is a healthy way to relieve your pent-up energy and tension. By getting physically active, you can decrease your levels of anxiety and stress, and elevate your moods. Numerous studies show that people who exercise exhibit a marked improvement in their ability to concentrate, sleep better, suffer fewer illnesses, suffer from pain less, and report a higher quality of life.

One of the consequences of stress is a tendency to unconsciously tense up your muscles, especially in your upper back and shoulder regions. This chronic tension, coupled with poor posture, causes the vertebrae of your spine to become misaligned. Misalignment causes irritation. Irritation causes more tension. More tension causes greater misalignment. And the cycle continues and you continue to get worse. Most people experience a notable improvement in their own stress levels almost immediately after a spinal adjustment. You can reduce your level of stress by visiting your local chiropractor to have a spinal adjustment.

There are two types of nutritional supplements. There are nutritional supplements that help reduce stress and there are nutritional supplements that help the body better cope with the effects of stress. Supplements that help reduce stress belong to a class of herbs that helps the body relax. Herbs such as chamomile, skullcap, valerian, and lavender help to clear your mind and calm intense emotions. Many of these herbs are taken in the form of a hot or warm tea.

Supplements that help the body cope with the physical effects of stress are the B-vitamins and zinc. When you experience stress, your body needs more zinc and more of the Vitamin-B complex. Your health suffers and you are more prone to illness when you don't have enough of each in your body. Taking a B-complex with zinc in the form of a liquid nutritional supplement will help protect your body from the negative effects of stress.

The final key to treating stress is healthy thinking. Most stress is caused by two factors - dealing with change and feeling out of control. While you can't predict the changes that will occur in your life, you can - control how you plan each day, - you can positively respond to change, and - you can act with purpose.

The combination of these three positive thinking habits can help remove stress from your life and diminish the effects of stress. These three simple 'attitude adjustments' will help you feel more in control and once adopted as a habit, can be quite relaxing.

Don't let prolonged or repeated episodes of stress lead you to chronic or degenerative disease like diabetes or heart disease. Lifestyle habits such as spinal alignment, exercise, breathing exercises and coping strategies are the most effective ways you can reduce stress and the effects of stress on your body.

Ronald Godlewski has published several dozen articles on health, wellness, and the value of nutrition in disease prevention. Do you want to learn more about reducing your health risk related to stress? Join the discussion on the benefits of nutrition in reducing stress and learn how to receive your FREE quart of a nutrient dense supplement that helps provide zinc and Vitamin B to your body during times of stress. Got a question? Call Ron toll free at 1-888-LFI-CUST (1-888-534-2878) to discuss your own feeling fit success story.

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You Must Learn How To Reduce Stress - Why Its Killing You And You Don't Even Know It

You Must Learn How To Reduce Stress - Why Its Killing You And You Don't Even Know It
By Chris Becker

Yet again another study reveals that stress is deadly. If you didn't already have enough reason to do something about it, then you do now. Read more in this article.

Stress has long been said to be damaging to your health and every year you can see more and more evidence for this.

For instance, today, doctors from the European Heart Journal found out that those who are very stressed have a 68 per cent higher risk of developing heart disease. Does this sound like you?

But how can being stressed out be bad for you?

Well first of all, if you are stressed then you are more likely to eat more good to get some happiness to counteract the stress, you probably also do less exercise as well. These things will give you more cholesterol in your blood and they will also give you a bigger belly and this type of fat is well known for being related to heart disease.

And stress can also directly affect you too. When you are stressed, your body releases cortisol into your bloodstream. In nature, a scared animal being attacked by a predator would soon flush the cortisol out of its system because it will run around and burn it up. But when you are sitting at work and getting stressed, this won't happen and it will stay in your system for a long time. This is also known to be bad for your heart and blood vessels too.

But don't worry, if you decide to do something about it then you can surely lower your risk in future. I know it's hard not get stressed - you can't just quit your job but there are things that you can do to "manage" the stress.

Always stressed out at work and getting really worried about the damage it might be doing you? Learn the secrets of how to reduce stress at http://www.stop-getting-stressed.com

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Stress Hypnotherapy

Stress Hypnotherapy
By Christine Woolfenden

Stress, in the form of pressure, can be useful. It can focus the mind, improve motivation and, ultimately, lead to goal attainment. In this positive light it tends to be referred to as 'ustress'. But, excessive pressure over prolonged periods of time can lead to feelings of distress.

Stress can be result from any number and combination of sources such as work demands, insecurities, change and uncertainties, long-term pain or ill-health, family expectations and financial concerns.

No one person's cause is quite the same as the next. People interpret and react to things differently; what one person might consider an exciting challenge, another might find altogether overwhelming. Whether a person will react negatively or not to specific situations, people or events, depends largely upon their life experiences; what has happened to them in the past, how they have interpreted those events, and, most importantly of all, the nature of the emotions around the stored memories of those events.

Too much stress experienced over prolonged periods of time can be damaging both physiologically and psychologically. Individual's body responses to stress (the fight and flight response) tend to vary, but typically people are left feeling physically tense, unable to sleep, out of control, feeling helpless, unable to cope and vulnerable to ill-health. Often emotions, perceptions of self-confidence and feelings of self-worth are also negatively affected, ultimately influencing choices and behaviour.

But much of this suffering is unnecessary. Stress hypnotherapy can help people to manage the physical and psychological ramifications of stress more effectively whilst positively influencing their perceptions of specific stressors.

So what might a typical stress hypnotherapy treatment programme involve? At the outset, it is vital that the individual's unique situation is assessed to identify and explore the causes, symptoms and triggers of stress as they are personally experienced. The physical, emotional, cognitive and behavioural ramifications of that stress are then typically investigated in depth.

A stress hypnotherapy treatment programme tends to employ deep relaxation hypnosis to lower the physical stress response and counteract the damaging side effects of stress, easing away tension allowing the body the opportunity to rest and repair and so operate optimally. By anchoring the physical and psychological sensations of deep relaxation, people can be taught how to re-create those feelings whenever desirable or necessary.

Direct positive suggestion and post hypnotic suggestion are typically used within stress hypnotherapy to re-educate the cognitive response to stress, and to instil alternative, more effective ways of dealing with specific stressors as they arise, so extending the ustress comfort zone. Memories from the past that are interfering with the present are often re-visited and re-framed so that the emotional and cognitive influence on the present and future are de-sensitised.

A typical stress hypnotherapy treatment programme also applies techniques such as mental rehearsal, creative imagery, future pacing and pseudo-orientation in time to reduce stress, positively influence perceptions of stress, build confidence and boost self-esteem.

Christine Woolfenden DCH DHP reg GHR
http://www.echelonassociates.co.uk
clinical hypnotherapist of Echelon Associates Hypnotherapy Practice Oxfordshire|Oxford.
Chris offers a holistic stress hypnotherapy treatment programme that not only promotes physical and psychological change in response to stress in an individual's life, but also positivley influences perceptions of stressors.

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Stress Management Skills - Manage Stress Along With Making You Healthier!

Stress Management Skills - Manage Stress Along With Making You Healthier!
By John Groth

When you respond creatively and positively to stress and stressful situations it's a measure that you have the knowledge and abilities to effectively management stress. These skills may range from anger management, better interpersonal skills, stress reduction techniques, and effective time management.

If you develop excellent stress management skills you will be better equipped to understand and deal with stress and the destructive impact it can have on you in the workplace and your personal life. Valuable stress management skills teach you the many ways to relax your mind and body. This in turn helps you work through the stress and possible negative emotions.

Massage therapy, breathing exercises and yoga are just some of the body-centered relaxation, tension reducing skills that will help you avoid or deal with stress. Massage therapy, and massage to your back, neck and shoulders relieves stress and increases your sense of well being. Massages are available from massages therapists, or perhaps you can go to a health spa where a massage is part of their routine.

Breathing exercises such as controlled breathing and deep breathing are both simple, fast and a free way to relieve stress. Another advantage of breathing exercises is that they can be done anytime and anywhere.

Another stress management skill is the use of yoga as a source of physical relief, stress reduction and spiritual well-being. Benefits of yoga include reduced stress, lower blood pressure, sounder sleep, reduced muscle tension and anxiety, and increased flexibility and strength.

The use of stress management skills on the whole can be very enjoyable. One of the best is music therapy, which it has been shown is a creative way to alleviate tension and provide you with an uplifted mood. Select relaxing music you enjoy. Music therapy has been known to increase your deep breathing, take your mind off pain and reduce stress.

Exercise is a stress management skill that will show you the importance of regular exercise to reduce both your negative response to tension and stress itself. Any exercise that increases you heart rate for twenty or more minutes three or four times a week will help reverse the harmful effect of stress.

When evaluating different stress management skills and activities to help you unwind, relax and relieve stress and tension one of the keys is to take some time everyday to do something you enjoy. A hobby, reading, or other meaningful activities outside your normal work routine will also help you relax and relieve stress and tension.

John Groth has learned to effectively manage everyday stress. On his site find a Stress Relief Guide, valuable articles and a FREE Stop Suffering from Anexity Report. Discover stress reduction strategies at his Stress Management Skills, area, all to assist you in reducing the stress and tension in your life.

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The Physical Stress Test - A Great Stress Management Tool

The Physical Stress Test - A Great Stress Management Tool
By Abhishek Agarwal

Psychologists and counselors the world over treat people with stress. For a successful treatment a successful diagnosis of the problem is needed, as with medical field as well. The physical stress test is one of the most popular tests to get an idea of a client's stress level. Stress does manifest itself in the physical body, more often than not. Stress shows up in the body as illnesses and ailments. These can be headaches like migraines, and other forms like sweaty hands or nausea. The physical stress test is used to indicate the level of stress that such patients undergo, and it has proved reliable over the years.

In order to pose as a stress management tools, the physical stress test involves the use of evaluating the responses of patients against a list of physical illnesses and ailments, in a grid pattern. About forty such ailments are mentioned on the pattern. The test involves a point rating system to estimate the stress a person is undergoing. Points between 40 and 75 tell us the patient is undergoing less stress. 75 to 100 points indicate moderate stress, 100 to 150 indicates high stress and anything above that calls for immediate help.

Once the therapist has determined the stress level using the physical stress test; he moves on to psychological questions which also pose as an indicator of stress level. These questions are generally about the patient's personal points of view about life.

When we are dealing with stress management we are actually dealing with factors that initiate the stress, which are not always physical. True, some physical factors like biological agents and the temperature could cause stress. But more often than not when we are dealing with stress, we are dealing with psychological stress agents that initiate the stress. When the brain undergoes stress, its affects are manifested in various body parts as physical ailments.

The physical and psychological tests mentioned above are both time-tested stress tests and can well stand on their own. However, when a psychologist feels the need he may use both tests to confirm his readings. He may do that for example, when the stress level readings seem unusually high or low.

The identification of stress factors is not difficult at all and most of us could well do it for our selves. However, it is sometimes difficult to analyze your own self, analyzing another person is always easier. Hence we resort to meeting psychologists and counselors regarding the same. Do not be fearful or feel ashamed that you may have to meet a counselor to handle your stress. There is not one among us who does not feel stress, and it is healthy that you are aiming to handle this in your life.

Abhishek is a self-proclaimed Personality Development Guru and has written several books on this topic! Visit his website www.Positive-You.com and Download his FREE Personality Development Report and discover some amazing self-improvement tips for FREE. Become the best you can become and reclaim your life! But hurry, only limited Free copies available!

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Stress - What is Stress?

Stress - What is Stress?
By Greg Frost

Stress refers to the strain from the conflict between our external environment and us, leading to emotional and physical pressure. In our fast paced world, it is impossible to live without stress, whether you are a student or a working adult. There is both positive and negative stress, depending on each individual's unique perception of the tension between the two forces. Not all stress is bad. For example, positive stress, also known as eustress, can help an individual to function at optimal effectiveness and efficiency.

Hence, it is evident that some form of positive stress can add more color and vibrancy to our lives. The presence of a deadline, for example, can push us to make the most of our time and produce greater efficiency. It is important to keep this in mind, as stress management refers to using stress to our advantage, and not on eradicating the presence of stress in our lives.

On the other hand, negative stress can result in mental and physical strain. The individual will experience symptoms such as tensions, headaches, irritability and in extreme cases, heart palpitations. Hence, whilst some stress may be seen as a motivating force, it is important to manage stress levels so that it does not have an adverse impact on your health and relationships.

Part of managing your stress levels include learning about how stress can affect you emotionally and physically, as well as how to identify if you are performing at your optimal stress level (OSL) or if you are experiencing negative stress. This knowledge will help you to identify when you need to take a break, or perhaps seek professional help. It is also your first step towards developing techniques to managing your stress levels.

Modern day stresses can take the form of monetary needs, or emotional frictions. Competition at work and an increased workload can also cause greater levels of stress. How do you identify if you are suffering from excessive stress? Psychological symptoms commonly experienced include insomnia, headaches and an inability to focus. Physical symptoms take the form of heart palpitations, breathlessness, excessive sweating and stomachaches.

What causes stress? There are many different causes of stress, and that which causes stress is also known as a stressor. Common lifestyle stressors include performance, threat, and bereavement stressors, to name a few. Performance stressors are triggered when an individual is placed in a situation where he feels a need to excel. This could be during performance appraisals, lunch with the boss, or giving a speech. Threat stressors are usually when the current situation poses a dangerous threat, such as an economic downturn, or from an accident. Lastly, bereavement stressors occur when there is a sense of loss such as the death of a loved one, or a prized possession.

Thus, there are various stressors, and even more varied methods and techniques of dealing with stress and turning it to our advantages. In order to do so, we must learn to tell when we have crossed the line from positive to negative stress.

Greg Frost is a leading innovator in the field of Stress Relief and the director of http://www.HowToRelieveStress.org which specializes providing a whole range of stress relief topics to improve the quality of your life

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