Your 7 days program to Stress management
They say there’s more than one way to skin a cat. The same goes when you start tearing your hair out with all the frustration, grief, anxiety, and yes, stress. It’s a state of mental conditioning that is like taking that bitter pill down your throat, causing you to lose your sense of self, and worse your sanity. Just thinking about it can drive anyone off the edge.
And they say that the proactive ones are already living off the edge.
As one stressed-out person to another, I know how it feels, and believe me there are many variants when it comes to stress. Coping with life, and carrying the problems that may or may not belong to you can scratch away the little joy and happiness that you can carry once you head out that door. You can’t blame them for being like that; they have their own reasons, so much like we have our reasons to allow stress to weigh us down. They say that stress is all in the mind, well, what’s bugging you anyway?
There are several ways to manage stress, and eventually remove it out of your life one of these days. So I’ll try to divide it into a seven-day course for you and I promise it’s not going to be too taxing on the body, as well as on the mind.
1. Acknowledge stress is good
Make stress your friend! Based on the body’s natural “fight or flight” response, that burst of energy will enhance your performance at the right moment. I’ve yet to see a top sportsman totally relaxed before a big competition. Use stress wisely to push yourself that little bit harder when it counts most.
2. Avoid stress sneezers
Stressed people sneeze stress germs indiscriminately and before you know it, you are infected too!
Protect yourself by recognizing stress in others and limiting your contact with them. Or if you’ve got the inclination, play stress doctor and teach them how to better manage themselves.
3. Learn from the best
When people around are losing their head, who keeps calm? What are they doing differently? What is their attitude? What language do they use? Are they trained and experienced?
Figure it out from afar or sit them down for a chat. Learn from the best stress managers and copy what they do.
4. Practice socially acceptable heavy breathing
This is something I’ve learned from a gym instructor: You can trick your body into relaxing by using heavy breathing. Breathe in slowly for a count of 7 then breathe out for a count of 11. Repeat the 7-11 breathing until your heart rate slows down, your sweaty palms dry off and things start to feel more normal.
5. Give stressy thoughts the red light
It is possible to tangle yourself up in a stress knot all by yourself. “If this happens, then that might happen and then we’re all up the creek!” Most of these things never happen, so why waste all that energy worrying needlessly?
Give stress thought-trains the red light and stop them in their tracks. Okay so it might go wrong – how likely is that, and what can you do to prevent it?
6. Know your trigger points and hot spots
Presentations, interviews, meetings, giving difficult feedback, tight deadlines…. My heart rate is cranking up just writing these down!
Make your own list of stress trigger points or hot spots. Be specific. Is it only presentations to a certain audience that get you worked up? Does one project cause more stress than another? Did you drink too much coffee?
Knowing what causes you stress is powerful information, as you can take action to make it less stressful. Do you need to learn some new skills? Do you need extra resources? Do you need to switch to decaf?
7. Burn the candle at one end
Lack of sleep, poor diet and no exercise wreaks havoc on our body and mind. Kind of obvious, but worth mentioning as it’s often ignored as a stress management technique. Listen to your mother and don’t burn the candle at both ends!
So having stress can be a total drag, but that should not hinder us to find the inner peace of mind that we have wanted for a long time. In any case, one could always go to the Bahamas and bask under the summer sun.
What is the Greenhouse Effect?
Most supporters of the many alternative energy options available today talk about the greenhouse effect. Cutting down on our use of oil, coal, and natural gas will significantly reduce the greenhouse effect that is a daily part of our lives. However, if you don’t understand this terminology, you probably will not understand the serious consequences of the greenhouse effect or why it is important to pursue alternative energy options. By learning about the greenhouse effect, you can see that not only will the earth’s supply of fossil fuels run out within the next few hundred years, but the state of the earth’s atmosphere and weather conditions will be drastically changed by this time, for the worse.
The greenhouse effect is a relatively easy process to understand. It all begins with solar energy, which reaches the earth in rays of light, most of which are visible. These rays of light heat the earth’s surface, as you can clearly tell on a sunny day. The earth reflects this heat energy back into space at almost an equal rate from which it is received, and the process starts all over again, as more sunrays reach the earth the next day.
Understanding Body Temperature & Sleep
Understanding the relationship between body temperature and sleep is very important. This will help you understand find the best sleeping time and duration. Over sleep and under sleep are both bad for your health and daily life efficiency. Body temperature is really an internal clock that keeps us awake and sleeping at certain times.
It’s also extremely important to understand that the rise and drop of body temperature is a hint for our body to produce the feelings of being awake or being tired.
Whenever your body temperature begins to fall, you will feel tired, lethargic, and drowsier. Whenever your body temperature rises, you will feel more energetic, alert, and be able to focus better.
Don’t mistake the fall of body temperature at certain times during the day as the need to sleep. Your body temperature may rise and drop several times in the day as a response to the activities you’re doing at the time.
Whenever you put big physical demands on your body your body temperature will rise above the norm. As a response to any intensive physical activity, the body temperature drops for a while as soon as you stop the activity.
For example, if you work an 8 hour shift at a job that requires intense activity, one might feel totally drained and ready to fall asleep when you come home at around 4 PM. What you’ll actually find is that this feeling of tiredness is not a sincere desire to sleep, but rather a response from your body due to the drop of body temperature.
If you resist sleeping at this moment and provide a wind-down period for your body after this period, body temperature will return to a normal and you will feel alert again.
In the Powerful Sleep plan I would suggest that you nap for 10-45 minutes during your day to physically recharge yourself, it’s ideal to take this nap when you experience this body temperature drop as it will help you sleep. Always limit your naps to 45 minutes to avoid entering deep sleep.
After you wake up from your power nap it’s normal to feel lethargic or drowsy, this is because your melatonin levels are higher. Get as much high intensity light as possible the moment you wake up, and make sure to MOVE your body to get your body temperature up and running again.
If you currently live a very sedentary lifestyle, your body temperature will drop very often when you’re sitting around on your butt or watching TV, so if you feel tired during the day understand it`s not because you need more sleep. It’s because you need LESS SLEEP and MORE MOVEMENT!
Body Temperature Update..!
We already know that your body temperature works and ticks like an internal clock controlling our sleeping cycles. Body temperature also controls the metabolism, circulation and other involuntary activities our body undertakes.
Variation in body temperature also indicates and induces the feeling of being awake or being tired.
Reduction in body temperature induces the feeling of lethargy, tiredness and drowsiness. Conversely, a rise in body temperature induces the feeling of alertness, feeling of being energetic resulting in better concentration levels.
The rise and fall of body temperature during the day should not be misinterpreted as the need to rest or sleep. This happens many a times during the day depending upon the body?s activity level at a given time.
When a human body is pushed for heavy physical activity, the body temperature automatically rises and drops slowly once the activity is stopped. This reduction of body temperature induces a feeling of tiredness or drowsiness.
When your body does intensive physical work during the day, you feel tired when you come back home and just want to sleep. This does not happen due to desire of sleep, but due to drop in body temperature, and the reaction of your body due to the drop in temperature.
If you let this phase pass and wait till your body temperature returns to normal, you will start feeling awake and alert again.
In order to recharge your physical energies, I would suggest, as a part of my Powerful Sleep Plan, to take a nap of 10 ? 45 minutes during the day. This nap should be taken when you feel sleepy, that is when your body temperature has dropped as it will help in falling asleep. The nap should not be more than 45 minutes and should not enter deep sleep. Deep sleep will only induce further fall in body temperature.
When you wake from your Power Nap, you may feel drowsy and lethargic due to high melatonin levels. It is important to get your body back to normal temperature with the help of light physical movement and exposure to light.
It is understandable if you feel tired even when you lead a sedentary lifestyle. This does not mean you need more sleep, but means that you need more movement and less sleep. This happens due to frequent dropping of body temperature.
Going Green is an Eternal and Viral Learning Experience
Adapting green life style is an eternal learning experience. The best way to adapt a green life style is
1. Develop a regular exercise routine that suits your life style.
2. Keep minimizing or best replace cold sodas and sweet drinks with plain water.
3. Reduce dependence on processed processed foods and take more on fresh foods, fruits and vegetables.
4. Make your meals balanced and regular.
5. Avoid over eating and fried foods
6. Increase organic foods in your diet.
7. Go to church or add a social work acivity in your lifestyle
8. When Buying New – look for fuel & power efficient
A new Home
A new car
A new Air-conditioner and so on
Support and promote Green Initiatives
There is nothing better than Going Green
Adapt a green daily reader habit: http:greenactionday.org
Building a Democratic Garden with Space for all Family Members & Pets
The world is yearning for democracy. True democracy is much more than holding free elections. It is the most important social process. True democracy can only be built when everyone is inspired to create a world of opportunities and prosperity. True democracy is much more than democratic elections. It has to be ingrained as a great value in our psyche at an early stage. It is an very important ingredient of recipe of Green Life Style. And this starts best with building a democratic garden that offers you the ambience for inculcating democratic thinking and deep value roentation for green life style in children.
Beautiful and flourishing garden is the best bet for building a rich life style in today’s world. While building a garden for the family, it is important to look into the needs of all members. Divide the space of your yard in two or three visual spaces, one for play and relaxation, one for gardening and maybe one for pets.
An open space, covered by lawn is ideal for your children. Here you can install a table for open air lunches or for a romantic summer evening dinner. Make it a practice to take minor decisions
democratically while deciding on which flowers, plants or herbs to plant in different seasons
Keep a portion of your garden especially for depositing fire woods, but make sure it is at a considerable distance from the house or animals that can cause damage.
How about pets? Before you plant bushes and ornamental plants, enclose the pet space in a way to restrict access to garden space for plants, vehetables and herbs. Cats and dogs tend to be attracted exactly by the things we try to keep them away from.
Keep the by-passers’ eyes away from your personal life. Before planning the scenery, you must have in sight a place for the garbage cans. It wouldn’t be very nice to have a wonderful garden right next to the garbage cans. These can be efficiently hidden in some kind of surrounded space, decorated on the sides with life fence.
Functionality is an important factor in your garden, so you have to think about children, little pets and family assets before you plant anything. Save a portion of the yard especially for you, in which you can plant whatever you want and leave for the others some space to breathe freely.
You will find it more satisfying this way, once the whole family is happy with your garden and they might even bring their personal ideas for it. It is important that personal space is respected and that is why the garden must not be very wide, taking up all available space. Build from time to time a pathway or some benches where you can just relax and admire your work.
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