Stress Information

Psychology of Fear, Anxiety, Stress, Anger

2010-07-23T05:27:00.000-07:00

Stress & Spirituality

2010-07-03T00:11:00.000-07:00

by: Tanja Gardner

Stress & Spirituality � How Spirituality Affects Stress Levels

Take a moment to close your eyes and think about what a �spiritual� person looks like. Whether you see them as sitting lotus-style in saffron robes or speaking emphatically from a pulpit, I�d bet one thing you won�t see them as is �stressed�. Relaxed� serene� beatific. These are all adjectives we associate with the super-spiritual. But stressed? Kind of defeats the purpose of all that spirituality, doesn�t it?

I�m going to take a moment here to make the all-important distinction between religion and spirituality. Different people have different definitions of each, but for the purposes of this article, it�s important to be clear about what I mean by each term. A religion is a codified set of beliefs and practices shared by adherents. Spirituality, by contrast, is about an individual�s relationship with Spirit (however they might see it) and their connection with their own spiritual aspect. Please note that the two concepts can co-exist, but that religion doesn�t have to be spiritual, and equally, spirituality doesn�t need to be religious.

In this article, I want to focus on spirituality, rather than religion. If you do follow an organised religion, feel free to apply the information to your own spiritual path. If not, I invite you to keep in mind the difference between religion and spirituality as you read. This is because there�s a great deal of evidence that a healthy spiritual belief system can both help lessen the impact some of our stressors have on us, and deal with the consequences of our stress responses. The first half of this article covers some of the suggested reasons for this, while the second (which will appear in the next issue of Optimum Stress News) explores how we can use this link to help with our stress management.

SUPPORT NETWORKS

Most stressors seem bigger and more difficult to deal with if we�re feeling isolated and as though we�re dealing with them alone. Knowing that we belong to and can connect with a group of people who care, and who can offer solace, strength and possibly even solutions, can do much to offset that feeling. And interestingly enough, that sense of belonging doesn�t necessarily have to be to a group of people. If we see the natural world as something we can interact with, or Spirit or our Higher Selves as beings with whom we can talk, then they can become part of our support just as much as actual people could.

PERSPECTIVE

In the thousand and one things we all have to do to keep up with the demands work, study, family, and friends; problems that would seem fairly minor if they attacked us one-by-one can seem unbearably huge. At such times, believing in something bigger than ourselves (or bigger than the day-to-day self who has to deal with all of these problems) can sometimes help to shrink our stressors back down to something approaching a manageable size.

MEANING

It�s a hard thing to accept when we�re going through tough periods, but it�s not the things that happen to us that upset us. What upsets us is the meanings we give those events. For example, if I�ve just failed a job interview, it�s not actually failing the interview that�s upset me � it�s all the things I�ve made it mean. Perhaps, in my mind, it means I�ll never get a job, that I�m just no good at interviews, that I�ll always be broke, or even that I�m a useless person in all areas of my life. Whatever it might be, unless I had my heart set on that specific job, it�s unlike to just be the interview results. When this happens, a sense of spirituality can help me to look for positive meanings in seemingly negative events � enabling me to ask what I can learn, or how I can grow stronger, instead of asking why it�s always me that gets dumped on.

SPACE & STILLNESS

Something most spiritual systems emphasise is the need for time spent by ourselves in quiet and stillness. In this still space, our minds - weary of thoughts rushing around at breakneck speed � can find rest. The time alone can be spent meditating, praying, or just listening and appreciating what is there around and within us in that given moment. The form doesn�t matter � whatever is right for you is what�s right for you. It�s the peace and respite we�re accessing � the simple �time out� that makes this so helpful for stress management.

These are just four of the possible suggested ways that developing a personal spirituality can help in keeping our stress at optimum levels. In Part 2, we�ll look at how we can start to develop the kind of spirituality that�s true to our own individual values, and how to make use of it as a tool for managing stress. If you have any questions or comments on the first half of the article, please don�t hesitate to contact me. Otherwise, until the next issue, may every day bring you closer to your optimum life.

Breathing And Relaxation Techniques To Sleep Better...

2010-07-01T09:07:00.000-07:00

by: George Lesco

There are many breathing and relaxation techniques that you can learn to use to promote relaxation and relieve stress. The deeper and slower that you breathe the more relaxed and sedated you will become.

Sleeping with the window open will help the air to circulate in your bedroom and fill your lungs with fresh air. Relaxation techniques will help your body to wind down and prepare for the sleep cycle.

Try this breathing technique when you first get into bed:

1.Take a deep breath.
2.Breathe in through your nose and visualize the air moving down to your stomach.
3.As you breathe in again silently count to four.
4.Purse your lips as you exhale slowly.
5.This time count silently to eight.
6.Repeat this process six to ten times.

The results of this breathing technique are immediate. You will feel your shoulders and arms relaxing. Your chest will feel less constricted and you will feel less stress and tension.

Practice this breathing technique on a daily basis so that it becomes a natural routine for you and helps to induce natural sleep.

As well as using breathing techniques to encourage natural sleep you can try several relaxation exercises. The goal is to relax your mind and let your body unwind and surrender to sleep.

Try the following relaxation exercise before you get into bed:

1.Lay on your back on the floor with your feet slightly apart, your hands by your sides, and your palms turned upward.

2.Close your eyes and concentrate on every part of your body.

3.Begin at the top of your head and work your way down to your toes.

4.Start by feeling your forehead tense, then your eyes, face, and jaw.

5.Tense and release each muscle group, such as your shoulders and neck.

6.Give attention to each area of your body from the top of your head, down through the trunk of your body, down along your legs, and ending at the tip of your toes.

7.Stay in this relaxed condition for a few minutes. Concentrate on your breathing and let all worry and stress dissipate from your mind and body. Make sure that your breathing comes from deep in your stomach and flows slowly and evenly.

8.Stretch slowly before standing.

The above exercise will tell your body and mind that it is okay to settle down, leaving behind thoughts of worry, fear, and stress.

There are many more techniques and exercises available to promote deep breathing and relaxation. You will have to find what method works best for you.

Your goal is to recognize that deep breathing and concentrated relaxation are tools available for you to achieve natural sleep.

Breathing And Relaxation Techniques To Sleep Better

2010-06-22T09:12:00.001-07:00

by: George Lesco

A Simple Tip For When You're Stressed

2010-05-14T09:52:00.000-07:00

by: Jane Thurnell-Read

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This is a fantastic tip from Touch For Health to help you when you're stressed, angry, anxious or upset. Try holding your frontal eminences. These are bumps on your forehead that many people hold instinctively when they're upset.

For those of you who don't do this naturally, let me help you locate them. Feel up from the middle of your eyebrows going towards your hairline. Your forehead comes outwards before it curves back in towards the hairline. Hold your forehead at the points where it is furthest out - about 3cms (1.25 inches) above the middle of each eyebrow.

While you hold these points think about the stressful event. It can be something that has already happened, something that is about to happen, or something you fear may never happen! Gradually you should find that the stress lessens.

You can use it for small things, but you can also use it for more traumatic events too. If the thoughts/images are too overwhelming initially, imagine you are watching it on a TV - you can always switch it off if becomes too stressful - you're the one in charge. You can watch it in black and white if that feels easier too. Use it to defuse anything that you feel anxious, stressed, angry or fearful about.

You may want to do it several times covering different aspects of the problem. You can do them one after the other, or at different times, whichever feels best for you.

As you hold the points and think about/imagine the event, you will probably start to feel calmer - you may even find that you start to feel a little bored thinking about this scenario that previously stressed or angered you so much.

Why does it work?

These particular points on the forehead, known as frontal eminences, are reflex points with connections to the central meridian (involved with the brain), the stomach meridian (and your stomach often churns when you're anxious or angry), and the bladder meridian (trips to the loo/bathroom are often necessary when we're apprehensive).

I recently explained this self-help technique to a business colleague - a keen mountain biker who'd had a serious bike accident at 30 miles an hour and had broken his skull and collar bone. His bones had mended, but he was now sometimes fearful of the sport he loved.

This is what he wrote to me later:

"I don't know how to thank you enough for the technique you described to me over the phone the other day, it helped me enormously!"

The following week he sent me this message:

"Your tip worked once again last night - went out (in the pitch black with my Light&Motion 'daylighter' light) and did some serious single-tracking and downhilling!!! I never thought I'd be doing that again - ever! Thank you so much!!!!!!!!!!!!!!! It was brilliant!!!!!!!"

It may be hard to believe that something this simple could be effective in removing anxiety and stress, but try it and see.

2010-04-21T02:55:00.001-07:00

2010-04-20T22:27:00.001-07:00

Beat stress and be healthy!

2010-04-19T07:51:00.000-07:00

by: Peter Sachford

Everyone knows that stress isn't good - that it can get on top of us and effect our wellbeing. What most people don't realise is that stress can effect much more than just our mood or mental state. Stress has been shown to have a detrimental effect on many parts of our body and indeed peoples health in general.

Stress is one of the most widespread afflictions in modern life - everyone suffers from it in their day to day lives.
Its because of this that most people don't recognise stress for what it is until it is effecting their mental and physical health in a negative way. Most people don't realise they are stressed until it becomes a major issue for them.

Of course some of the effects that stress has effect us on a mental level but it can have an effect all over the body.
High blood pressure and heart rate have both been linked to stress so if you find your blood pressure is too high a lot of the time then you should act to reduce the amount of stress you have in your life. This can reduce your health problems and leave you happier and more content.

There is no such thing as a safe level of stress, obviously we will all have stress in our lives but decreasing the stress you experience every day will always have positive effects in your life. Considering the health implications of prolonged stress it is better to actively act to cut down the stress that you experience in your life.

Reducing your stress is not difficult, a little time spent planning how to change your life can make a huge difference.
A small effort will go a long way to making you feel better about yourself and others.

The first thing that you should do is to sit down and make a list of all the things that are causing you to be stressed out. It doesn't matter whether or not you think something should be stressful - write down anything that genuinely is stressful to you. Then, go through the list again and see which things you can eliminate from your life.

Of course you won't be able to eliminate everything that causes you stress - you will probably still have to go work, and deal with people you find difficult. The important thing is that there will be several items on your list that you can take steps to avoid and eventually eliminate from your life or at least cope better with.

One of the key ways to reduce stress is also one of the simplest - relax! Relaxation time is extremely important in your day - a time to unwind and forget all the stress of your day. You should schedule your relaxation time and let nothing interrupt it, it is as important to your health as exercise in avoiding the negative effects of stress.

Exercise is another excellent way to defeat stress. Exercise will clear your head, make you feel better, and more confident. It is also excellent for your general health so make exercise a part of your day also.

If you start working on stress reduction, you should start seeing improvements in your health right away. Also, even if you are not noticing that your health is improving right away, you should still feel confident that it is - the more relaxed you are, the better you should feel. Start working on stress reduction today, and have a healthier life tomorrow!

About the author:
Peter Sachford is the owner and operator of FP Health which is a popular and extensive resource for health information.
For more information, go to:

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2010-04-05T07:35:00.001-07:00

Combat Stress

2010-03-31T06:22:00.001-07:00

by: John Moore

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. Cols 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.

Excercise.

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 Moore

About the author:
This article was born out of my own problems with stress. I trust you'll find it helpful. You may use this article providing you use my link

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12 Ways to be Healthier

2010-03-31T06:21:00.001-07:00

by: Evan Brinton
Want to loose weight, sleep better and boost your immune system?

1 Have a lie down
Back pain can be avoided and the damage repaired with one easy exercise, which is lie down on the floor with your knees bent, hip width apart, feet on the floor. Do this daily for about five to fifteen minutes to release and lengthen your spine.

2 Note your nibbles
Crash diets don't work for long enough; instead maintain a food dairy to note your daily eating habits. With this you'll be conscious of what you eat, and make healthier choices.

3 10 deep breaths
Our breath power our lymphatic system, which removes waste from cells. By taking 10 deep breaths, three times a day, you'll clear more toxins and boost your thinking power by getting 20% more oxygen to your brain.

4 Put your fork down
Put your fork down between every mouthful of food, it makes you chew your food properly, preventing digestive problems, and also prevents you from over- eating.

5 Make a list
The most effective stress buster is to make a list. Your short term memory can only remember, on an average, seven things. So when you overload it , your stress level escalate. Making a list clears out all the stress from your brain you feel tension free. This saves you from headaches, depression and high blood pressure.

6 Massage your feet
Poor circulation could be robbing you of much needed sleep. Your temperature needs to drop slightly before you fall asleep, so your body dispels heat via your face, hands and feet. But many women have poor circulation, which constricts the blood vessels in their hands and feet and prevents them from dispelling heat. A hot bath before sleeping or a hand and foot massage will increase your circulation.

7 An organic apple a day
If you buy one organic item a day, make it an apple. Research found that pesticide residues in 71% of apples- the highest in fruits and vegetables.

8 Change your tea bag
When it comes to tea white is the new green. White tea comes from the same plant as green and black but is harvested earlier and undergoes less processing, which means it contains more cancer fighting anti- oxidants.

9 Eat dried apricots
The most common nutritional deficiency is iron. Tiredness, irritability and lack of concentration. Prevent it by having two helpings of lean red meat a week, or three dried apricots a day.

10 Stop skipping meals
Eating three meals a day is very important for a healthy body. It's the simplest way to balance blood sugar levels, which will keep your mood, energy and concentration balanced and strengthen your stress tolerance.

11 Keep it crunchy
Include some raw vegetables in every meal. Many of the vitamins and minerals are in vegetables are lost through cooking, so raw food is as good as it gets.

12 Focus on your feeling
Take two minutes to boost your resolve to do walk, jog or aerobics class. The instant gratification of that exercise high is far more motivating than the promise of thinner thighs two months down the line.

About the author:
Evan Brinton for Health-Care-Information.org provides basic information on various diseases, injuries, symptoms, herbal medicines, drugs, medical tests and more. You are free to publish the above article in your ezine or website, provided the credit is given to the author and a hyperlink (HTML clickable) is given to

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10 Ways to Reduce Commuting Stress

2010-03-31T06:20:00.001-07:00

by: Rachelle Arlin Credo

Do you get out of your car with a queasy stomach, a headache and your blood pressure registering through the roof? If you do, that energy vulture called stress may have sent your pulse skyrocketing. In a study conducted at the University of California at Irvine, researchers found that the stress of commuting takes a major toll on health. According to the study, it has direct physiological effects of raising blood pressure and releasing stress hormones into the body. Not only that, long commutes (more than 18 miles one way) may also increase the likelihood of having a heart attack due to exposure to high levels of air pollutants, which appears to be a risk factor for heart disease.

Although there is no antidote to stressful commuting, there are lots of ways to shoo off the energy vulture. Here's how to thrive while you drive.

1. Prepare in advance

One of the best ways to lessen the strain of road rage is to prepare everything the night before. Clothes, documents, attache cases, and even packed lunches should be set the day before to avoid the morning rush. With everything champing at the bit, you'd save plenty of time to do your morning routines, devour a good breakfast and enjoy special moments with the family. Best of all, you can dash out the highway free of traffic congestion.

2. Sleep well and wake up early

A good night's sleep rejuvenates the body. Make it a habit to have enough sleep and to rise early. If you are already stressed out the day before, an incomplete repose takes over cumulative stress effects into your life at work and at home. Your frustration levels at work eventually rises, your brainpower falters, and your mood at home sours. You have no energy left for enjoying life.

3. Juggle your work hours

Why pack the freeways with all the other "9-to-5"ers when you can try a ten-to-six or an eight-to-four shift? Depending on your company's work policy, try to check out other shifts that fit your lifestyle. Choose one that would help you get rid of energy-depleting stress and allow you to lighten your highway woes.

4. Share your ride

It may be a hassle to coordinate your arrival and departure with another person or two, but carpooling is worth it. Studies show that ridesharing lowers commuter stress significantly. With carpooling, there is less air and noise pollution, less traffic congestion, and you can relax more while someone else does the driving.

5. "Cocoon" in your car

Instead of getting worked up when traffic is at a standstill, utilize your time wisely. Listen to the radio or pop in some music tapes to take your mind off the stop-and-go driving and traffic tie-ups. If you like to read but just can't have time to flip pages of a book, check out books on cassette. Many libraries have full-length books on tape as well as abridged versions. You can even learn a new language or do some car exercises like shoulder rolls, neck extensions and tummy tucks to help you stay awake and relax.

6. Pillow your back and squirm

When you're standing, the lumbar area of your spine (the lower portion) normally curves inward, toward your abdomen. However, when you're sitting, it tends to slump outward squeezing your spinal disks and putting stress on them. According to back expert Malcolm Pope, Ph.D.,director of the Iowa Spine Research Center at the University of Iowa, it helps to support your back by tucking a rolled towel or a pillow in that lumbar section. In cases of longer drives, since sitting in one position for longer than 15 minutes gradually stiffens you even with a back pillow, make necessary adjustments for a comfy ride. For instance, you can try putting most of your weight on one buttock and then the other. Then, shift the position of your seat or your buttocks slightly. You may even try sliding down in your seat and sit up again for fun.

7. Work out after work

Since the evening rush is worse than the morning rush because of the compounded fatigue from the workday, it is best to wait out the traffic. Work out at a gym near your office or take meditation classes to relieve your stress. If you plan to go to dinner, see a movie or go shopping, try to do these things near work, delaying your departure enough to miss the maddening rush.

8. Give yourself a break

It may be a good idea to give yourself some day off from work. Many companies today offer compressed working hours or longer working days to give way to work-free days for you to unwind.

9. Move your office

If your job is a long drive ahead everyday, inquire at work if the company would allow you to work at home some days of the week or if you can work near your place. An alternative work schedule would make you feel less tense and in control thereby reducing stress.

10. Occasionaly change your routine

An occasional change of commuting habits may be advisable too. Try walking or bicycling sometimes for a change. There's nothing like a good walk to ease tension especially when it means you don't have to get in your car and fight rush hour traffic.

By lessening the stress of getting to work, you are conserving enormous amounts of energy that may be lost over stressful commuting. It doesn't only leave you a lot more energy to do your job and become more productive but it also makes you feel good and gives you a good reason to always start your day right.

About the author:
Rachelle Arlin Credo is an entrepreneur and relationship coach. She also works as an image consultant and part-time writer. Her stories, articles, essays and poetry have been published in various magazines and online publications.

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10 Unusual Ways to Reduce Stress

2010-03-31T06:19:00.001-07:00

by: Dr. Nancy Olthoff

You may think some of the ideas below are pretty far out and perhaps downright Weird...

But that's okay. These are ways Real people have used to cope with Stress.

Here's the thing...just read through these and choose one or two and see how they work for you. You know what they say. Different strokes for different folks. So just pick a couple to start with, and see how they help you.

They're not in any particular order. Simply read through the list. See what "jumps out" at you. Don't try to do too many at once. (You may stress yourself out even more.)

1. Hide a Toy in Your Pocket

What? How will that help you say?

It will remind you each time you stick your hand in your pocket, not to take life too seriously.

Remember how you felt when you were a child and life was carefree? Grab on to that feeling each time your fingers touch that toy.

2. Schedule Your Worry

If you have stress that comes from worrying, do this:

When you start to worry, tell yourself you're not going to worry about it now, that you've set a time to worry. Say, each day between 7 and 7:30 pm, you've scheduled as Worry Time.

When it's 7, then sit down. Better yet ---- Pace the floor! Then WORRY!

Really get into it! Worry BIG! Catastrophize!

Awfulize! (I don't think that's a word, but you get the picture.)

Worry like you've never worried before!

You'll feel really odd doing this, but go at it.

I know it sounds crazy, but trust me. I've recommended people do this and it helped them.

No kidding!

3. Do Something Silly :0)

Eat Twinkies for breakfast or something.

I know, Twinkies are junk food, but break your routine once in a while. It's good for you.

4. Curl Your Toes

Huh? Yes, tighten your toes for 15" as tightly as you can, then relax. Do this with all muscle groups up through your body. All the way up. Finish with wrinkling up your face. It works.

5. Grab Your Pillow and Beat the Heck out of the Bed

(If you've got a feather pillow, be sure to check for holes first!)

Beating on the bed is good for releasing stress that comes from anger.

I knew a lady who actually put a punching bag in her basement just for getting out her anger!

She swore by it.

6. Don't Answer the Phone/Door/Cell Phone/ Pager...

(Say, Does anybody out there still have a pager?)

Sometimes you don't feel like talking to anyone, right?

Give yourself a break and don't.

7. Nuts -- Eat Nuts!

Good for "anger stress" to crunch on something.

Go ahead. Take out all your aggression on the Nuts. They won't mind!

You could eat crunchy raw veggies, but the nuts are better.

8. Get good at Procrastinating

Egad! Heresy? Sometimes it's the very best thing you can do for yourself.

Ask yourself, "Will something Awful happen if I put this off til later, to cut myself some slack?"

If you answer No, then put it off, as long as possible.

9. Act Like a 2 Year Old

They're Real Good at saying No, aren't they?

You gotta take care of yourself.

If you don't, who will?

Say No more often to the demands others want to heap on you.

10. Act Like an 84 Year Old

Now wait a minute!

You just told me to act like a 2 year old.

Now you're saying act like an 84 year old?

What's up with that?

Well, here's it is.

When you're in stressful situation, ask yourself...

"How would my 84 year old future self handle this or say about this?"

See what wisdom surfaces from within you.

So there you have it, the 10 unusual stress tips.

I sincerely hope these ideas will be helpful to you.

To Your Health,

Dr. Nancy Olthoff

About the author:

Dr. Nancy Olthoff lives in Apache Junction, AZ, with her husband and 2 mini dachshunds. Mini dachshunds are great stress reducers! :0) For years she practiced as a psychologist. Now she is helping people reduce their stress in an entirely different way......

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9 Tips to Stop Food Cravings and Help You With Your Diet

2010-03-31T06:18:00.002-07:00

by: Emily Clark

Most of us are "regular" people. We don't eat the perfect diet
all the time and have our struggles with food, same as everyone
else. But having an awareness of this fact and knowing a little
bit about our health and food nutrition can help when it comes to
making wise decisions.

Many people struggle with food "cravings." Studies tell us that
it's fairly common for food cravings to happen at certain times,
quite often at around bedtime. Your guard may be down, you may
have had an unusually hard day, and off you go on your
not-so-merry way to find that tasty treat. Fatigue and stress
often combine to take their toll on the best of intentions.

When food cravings are unconstrained, what starts out as a
bedtime snack quickly turns into a full blown feeding
frenzy...not something most of us fully understand or appreciate.
We head to kitchen and every other place where food can hide,
clearing a path as we go.

Most food cravings are not about satisfying a nutritional need or
imbalance. They seem to be more emotionally related, or God
forbid, are caused by plain old gluttony. Exactly why we
over-indulge is not completely understood, however our knowledge
about this subject continues to grow.

Listed below are some thoughts and ideas about food cravings:

- If the food isn't available, you can't eat it! Empty the cookie
jar and keep it that way! Keep healthy food choices on-hand.

- Recognize the feelings and emotions that lead-up to a food
craving. Do you have food cravings when you�re bored, lonely, or
stressed? If you can identify a trigger, you can deal with the
emotion that�s making you desire a certain food. Try to deal with
the triggers in the best way you can.

- Sometimes, even recognizing that a craving is about to happen
doesn't seem to help. Don't beat yourself-up. There is always
tomorrow. Call a friend, make good use of your support network
and share your feelings with someone.

- Get enough sleep. When you�re tired, you�re more likely to
crave things.

- Never give-up. When you "slip", press-in, bear-down, get a
grip, do whatever is necessary to re-gain control. Try to
practice restraint most of the time, but don't get legalistic and
un-balanced in your weight loss approach. Think moderation and
not abstinence at all times!

- Understand that self-control and discipline by themselves,
won't cut it! If you depend totally on yourself for control, you
will fail. Forming caring and supportive relationships is
required. If you do not currently have a support network, start
building one TODAY.

- Exercise. It increases feel-good endorphins that cut down on
your cravings. Try to get at least 30 minutes of physical
activity every day.

- Use moderation. Instead of stuffing yourself with every kind of
food hoping that your craving will go away, eat 100 to 200
calories of your "craved" food.

- Substitute with low-fat foods and complex carbs. If you�re
hungry for chocolate, eat non-fat chocolate yogurt. Try fig bars
or raisins for a sweet craving.

- Never skip a meal. Eat every three to five hours. Try six
smaller meals or regular meals with nutritious snacks.

- Understand that hunger craving are oftentimes stress related.
Practice other ways to treat chronic stress � a walk in the park,
spiritual connections, a cozy fireplace, baths...all these
stimulate neurochemicals that activate regions of the brain that
stimulate pleasure. Relaxation techniques may work by reducing
the psychological drives on stress output, which can be the root
causes of stress. Bottom line, substitute pleasurable experiences
for comfort foods.

- Beware of certain medications. They can stimulate appetite.
Drugs used for the treatment of depression and bipolar disorder
can be appetite stimulants. Other drugs, both prescription and
over the counter, may influence appetite as well. If you are on a
medication, and troubled by food cravings, discuss this with your
doctor or pharmacist. You may be able to find an alternative that
doesn't send your cravings out of control.

- Distract Yourself. What's that old expression...idle hands are
the devils workshop? Get busy. Do anything other than cave-in to
your desire for food, and keep doing it until the cravings
subside.

- One final thought, take a look inside your refrigerator and
kitchen cabinets and do some general "house cleaning." Throw-out
all that unhealthy stuff that is waiting to sabotage your diet,
and start shopping more wisely. A little forethought and careful
planning will go a long way for improving your chances of
success.

Eat wisely, be happy, and live long!

The information contained in this article is for educational purposes
only and is not intended to medically diagnose, treat or cure any
disease. Consult a health care practitioner before beginning any
health care program.

About the author:
Emily Clark is editor at Lifestyle Health News and Medical Health News
where you can find the most up-to-date advice and information on
many medical, health and lifestyle topics.

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6 Steps to Relieve Stress

2010-03-31T06:18:00.000-07:00

by: Lambert Klein
We get over-stressed now and then. It's a natural response under certain conditions. We need to be concern when our stress is getting out of hand and interfering with our lifestyle. What problems can too much stress cause?

� High Blood Pressure � Colds and the Flu � Allergies � Diabetes � Damage Relationships � General Bad Health

The list goes on�.

Getting over the stress is what we want to strive for. How can we go about this? Taking the natural approach is probably the best way to start. Here are a few ideas to begin with.

Exercise: It may be difficult to begin an exercise program but once you start it will become easier. Exercise helps to blow off steam and gets rid of excess stress. So you benefit by reducing your tension and obtaining a workout as well. Of course talk to your physician before beginning an exercise program.

Relax: Yes it is hard to relax when you are stressing. Try taking in a deep breath slowly. Now as you breathe out picture all the stress leaving you. You may find that doing relaxation techniques on a regular basic when you aren't stressed out to be beneficial.

Learn relaxation techniques such as: � Meditation � Yoga � EFT � Z-Point � Bio-Feedback � Listening to some soothing music. � Prayer � Asking for Assistance � Joining a Support Network

Look into what causes your stress: You may not know what is inducing you stress. Try to understand where the source is coming from if possible. Once you understand what is causing your stress you can try to modify these problem areas. If you can't, can you substantially reduce them? Maybe you can look at these stressors in a different way.

Have a Positive Attitude: Always look on the bright side of things. Don't think about what may go wrong. Take positive steps to improve yourself, your business and your spirit. Work on your ambitions. Find methods to enhance your routine activities. At the end of the day understand that you have done all you can to maintain a healthy lookout on life. Now you can relax and enjoy the remainder of the evening either by yourself or with family and friends.

Nutrition: A healthy diet with the proper nutrition is one key to balancing you physical, mental and emotional health. Frozen TV dinners or Big Macs are not good choices. You need to consume as much unprocessed food as possible. Try to eat as much organic products as possible to eliminate pesticides from your diet. Eat plenty of fresh vegetables, raw if possible, and some fruit. Drink plenty of clean water to keep those brain neurons communicating.

Get Enough Rest: Getting enough sleep at night is crucial to keeping stress at bay. Try to relax the best you can in the evening. Exercise early so that you aren't all wound up. If you watch a movie ensure it's not too violent are exciting. It may be better to watch a comedy, read something soothing or listen to soft pleasant music.

If your stress is so severe and you can't seem to find relief regardless of what you try then you may desire to request professional help.

So there you have six ideas that will help you reduce stress and enjoy life more. Don't delay. Start on these recommendations right away. Don't stop there. Keep looking for new ways to manage your stress and genuinely enjoy life once more.

About the author:
Lambert Klein is the owner of Think Healthy supplements and products. http://www.coral-cure.com

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5 Tips To Boost Your Spirits

2010-03-31T06:17:00.000-07:00

by: Chris Green

If you�re feeling like everything is getting on top of you, or you�re finding it difficult to cope or function, or you�re feeling down in the dumps, then try these 5 easy-to-do tips to relieve tension and stress and boost your spirits:

1. Take a relaxing bath. Add music, candles and a glass of your favourite drink: beer, tea, hot chocolate, wine or even champagne. Close the door and forget about everything else for an hour or so. This helps to increase levels of calmness and the calmer we feel, the less likely we are to get stressed out or depressed.

2. Comedy night: get in your favourite nibbles: chips, tortillas, salsa, crackers, cheese, pizza, chocolate, cookies, ice cream etc. Crack open a bottle of wine or pour yourself a beer or two and spend a full evening watching your favourite funny films or comedians. Laughter raises our spirits and is a great antidote to the stresses and trials of modern living.

3. Get out of the firing line: Take off for some peace and quiet for a day or better still a weekend or a week. Take a journal, relax and gather your thoughts. When we�re under pressure or struggling to cope with a major situation or event in life, seeing solutions to our problems can be really difficult. Distance from problems can bring clarity and relieve tension. I love going to the coast when I feel like this and it always, without fail, helps me to calm down and find solutions. I don�t know why but there�s something really soothing about being near the ocean. Being near water, come to think of it.

4. Increase calmness and feel great by indulging in massage. Share a massage with your partner � create a relaxing atmosphere by softening the lights and have oils and towels to hand. Lavender oil is particularly relaxing. Or, treat yourself to a massage from a professional masseur or masseuse. For a really invigorating massage, visit a Turkish baths if you�re fortunate enough to have one nearby. Massage is very relaxing and increases intimacy between lovers. It�s one huge stress buster as well but be warned, it�s addictive! Not a bad thing to be addicted to though, and it will do you no end of good.

5. Spend a week without watching any television. Television can fill your mind with negativity, bombard you with image manipulation via commercials and give you a distorted view of reality by showing you everything that�s bad about the world. Famines, disasters, murders, violence, war � the list is endless � and news programmes and soap operas are full of such events. So give your mind a break from this assault on your senses. Abandon the television for a week and do something more rewarding instead: Read a book, listen to music, socialize, workout, go for a walk or try your hand at something new. If you need to hear the news, listen to a radio news bulletin once a day. But try and avoid them for one week, replace them with something more life enhancing and see how you feel.

The above ideas are very simple to implement but they are also very effective in helping to relieve stress and tension. Give them a try and watch your mood levels rise!

Until next time.

About the author:
Chris Green is the author of the new acclaimed book "Conquering Stress", the complete guide to beating stress, depression and anxiety, quickly, naturally and permanently. Click Here==>http://www.conqueringstress.com

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5 Reasons Why Paid Employment is Unhealthy

2010-03-31T06:15:00.002-07:00

by: Gabriel Ama

For most people, the prospect of getting a job after graduation from College is usually appealing. Some even go ahead and acquire higher degrees so that they could land themselves better paying jobs than their contemporaries.

As good as these desires appear, the truth is, paid employment affects one�s health in a number of ways. Five of such ways are:

(1) Trading time for money: In paid employment, one trades or spends time working for money. The implication of this is that one has to wake up very early (usually between 5a.m. and 6a.m. at worst), work all day and close late. This is an addition to the stress of commuting through rush hour traffic.

Research has shown that people are stressed more when they wake up earlier than waking up later. We all know too well the very unhealthy effects of stress � it is known worldwide as a severe killer disease.

(2) Financial Stress: when you work for money, one of the biggest problems you face is how to plan and manage your finances. Now because financial literacy is not taught at school, majority of employees struggle with salaries they earn to pay bills, living paycheck to paycheck and they are always in a financial stress.

For those who are married, the responsibilities that come with being married could worsen the situation if not handled well. Finance has also been traced to be the biggest cause of divorce amongst married couples. A broken relationship with a loved one could leave one emotionally devastated most times.

(3) Heart Attacks: again, research has shown that most employees who suffer Heart Attacks had them on Monday mornings. When asked the cause, they simply responded that they were unhappy coming to work after the weekend. Obviously, their minds had been filled with worries associated with paid employment over a long period of time and the day of the Heart Attack is a peak effect of the previous stresses accumulated over time.

Unfortunately too, some people in paid employment also have to work weekends because their employers asked them to come and very few others come on weekends just to make ends meet. The effect of this all week work situation on one�s health is better imagined because medical findings have recommended a 40-hour maximum work week for humans, that is, not more than 8 hours a day for 5 days only.

(4) Office Politics: About 3% of the world�s working population earn 96% of the world�s income through their private businesses. On the other hand, the remaining 97% of the world�s working population are in paid employment struggling to earn just 4% of the income available to their group.

We are equally familiar with the high unemployment rate in the labour market the world over. As a result of this oversupply of labour in the paid employment market, many employees in trying to protect their jobs engage in back biting, mudslinging, bitter rancour all in a bid to impress their employers and destroy their colleagues, subordinates, and at times superiors too.

When you have an unresolved strained relationship with a person or persons, it could lead to illnesses in one�s body that can only be healed after reconciliation with those we quarrel with.

We may recall such occasions when we felt pain in our heart once we sight someone we had an unresolved quarrel with in the office. Unfortunately, this could go on and on, forcing illnesses on us that are more psychological than physical and leaving us wondering why we feel so sickly.

(5) Fear of Poverty and the Unknown: this is one of the major reasons people remain in paid employment for so, so long. Most people see paid employment as more secure than business and so they are more willing to remain in a job than risk being on their own.

However, if you happen to work in an organization that was once doing well and is now unstable to the extent of wanting to downsize, this fear of poverty and the unknown could become emotionally paralyzing.

A story is told of an employee of a bank who was retrenched along with other staff during a downsizing exercise. And guess what? The man committed suicide.

You would do well to begin to develop a financial and time plan to take you out of paid employment so that your health would not adversely affected. Beautiful enough, when you are your own boss doing your own business that requires less of your physical presence and attention, your health is better for it and ultimately, you will earn more income to take good care of yourself and your loved ones in the long run.

This is why your plan should be vision for a business that requires less of your attention as it expands with capable hands employed to run it. You should also apply yourself to learn the subtle skills required to seek, identify and employ capable hands to run your business.

It is achievable, if you would just apply yourself to it.

About the author:
****************************************
Copyright (c) Gabriel Ama.

Gabriel Ama uses the Plug-In Profit Site
to earn multiple streams of income from
the Internet. What about you?...

****************************************

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4 Steps for You to Help Yourself During Chemotherapy

2010-03-31T06:15:00.000-07:00

by: Dave Saunders

Chemotherapy is a word that causes dread in most who hear it. It is a time of stress as well as risk. If you, or someone you know, are facing chemotherapy, these four simple steps may help get through the process with better spirits and better results as well.

1. Tell your doctor if you get side effects from treatment

You can't expect the possibility of relief from side effects if you do not share them with your doctor. Be sure to communicate with your doctor. Some people keep a health journal during and after treatment to improve the information you have to present to your doctor if problems arise more gradually. Discuss what you might keep in a health journal that might improve the effectiveness of your treatment.

2. Ask your doctor before you take any other medicine

All drugs operate by manipulating some normal cell function. This includes the chemotherapy drugs as well. These manipulations may conflict with the intended effects of your chemotherapy treatment. Even herbals, or an over the counter pain reliever can lead to unintended consequences. Always inform your doctor before taking any other medications.

3. Take care of your health

There are many things you can do to support the natural ability of your body to restore, protect and defend itself from the effects of injury and disease. Seek to improve your diet, find ways to reduce other sources of stress in your life and be thankful for the hope and opportunity you have because of your treatment. These things can have a remarkable affect on your body and your feeling of good health.

4. Talk about your feelings

These are stressful times. Don't keep your feelings bottled up. People you know and love are probably feeling stress too. Help each other by being open about what you are going through. By being open with others, you can feel more in control of the stress and trepidation you're feeling, instead of those things being in control of you.

Self-help can never take the place of professional health care. Ask your doctor and nurse any questions you may have about chemotherapy. Also don't hesitate to tell them about any side effects you may have. They want and need to know.

About the author:
Dave Saunders is a professional lecturer, and certified nutritional educator. He enjoys creating interconnections through his writings and lectures to help others create context and see new discoveries and technologies in more a practical light. You can find out more about new discoveries in cancer research at

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5 Simple Steps To Lower Cholesterol

2010-03-31T06:14:00.000-07:00

by: Frank Mangano

You can lower cholesterol without drugs by following some basic steps that will not only change your cholesterol readings, but also improve your health today and in the future. So often we use a prescription drug and hope it will magically cure whatever ails us. The truth is prescription drugs for lowering cholesterol do work. The problem is both the short term and long-term side effects.

Even more dangerous than the side effects of prescription drugs to lower cholesterol is not getting cholesterol under control. Over time, high cholesterol can lead to numerous conditions of the heart and arteries, not the least of which are atherosclerosis (hardening of the arteries), stroke or heart attack.

Here are 5 steps you can take today to lower your cholesterol without prescription drugs.

Eat right. May sound simple, but diet has such a significant impact on lowering cholesterol that it should be the number one factor you look at in determining if your high cholesterol is hereditary or a matter of dietary choices. A low fat and low cholesterol diet is the first step toward lowering cholesterol.

Exercise. Improving cardiovascular health is a step toward reversing the effects of high cholesterol. Exercise itself doesn't directly lower cholesterol, but will strengthen the heart and entire circulatory system.

Quit smoking. If you smoke, the plaque build up in the arteries due to high cholesterol is accelerated. When plaque blocks the flow of blood to the heart, the muscle has to work harder to get oxygen. This can lead to a heart attack. If the arteries get completely blocked with plaque from high cholesterol then a stroke can occur.

Relax. Chronic stress can affect cholesterol levels. If you are constantly stressed and eating a low cholesterol diet, you may not seen any improvement in cholesterol readings until you learn to relieve stress.

Talk to your doctor. Not all doctors are quick to prescribe medications. In fact, the more enlightened doctors will help you form a diet and exercise plan that is suitable for your current overall health and abilities as a first step toward lowering cholesterol. It is always important to ask your doctor if your decision to follow a specific diet or exercise plan is right for you. In addition, do not stop taking medications before consulting with your doctor. You can lower your cholesterol with diet and exercise, and under the care of your doctor, see about removing drugs from the process.

About the author:
Frank Mangano
It does not take long to see significant improvements in your cholesterol. Lower cholesterol can be yours in just a matter of weeks. If you would like to understand more about cholesterol, the prescriptions most often used to treat it, and what you can do to lower cholesterol naturally and without prescription drugs, visit one of the Internet's leading resources on cholesterol:

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4 Days to Better Health- Let me Show You How

2010-03-31T06:10:00.000-07:00

by: Ryan Cote

Copyright 2005 Ryan Cote

It's possible to learn HOW to better your health in only 4 days and this article will show you how. Each day is a bite-sized nugget of healthy living information you can actually use.

Let's get started...

Day 1: Nutritional Supplements

In my opinion, they are very necessary and very beneficial- especially when combined with healthy eating habits. It's very difficult to get all the nutrients your body needs through food alone, but combining proper nutrition with nutritional supplements is very powerful.

That being said, the one supplement everyone should be taking is a good multi vitamin/mineral. Look at it as added insurance- eating well is crucial, but now that you're also taking a multi, you can rest assured you're getting the nutrients your body needs.

Day 2: Nutrition

Good nutrition is SO important. You are what you eat...remember that. Make a conscious effort to gradually improve your eating habits, eating more of the good foods (nuts, berries, peanut butter, olive oil, greens, chicken, whole grains, etc.) and less of the bad foods (fried food, saturated fat, fructose corn syrup, hydrogenated oils, etc.). Reading the label of what you're eating will tell you a lot.

You may think you lack the needed will power, but you'll be amazed at what happens when you start to gradually improve your eating habits.

Day 3: Exercise

Exercise is the missing piece of the puzzle when it comes to better health. There are so many benefits of exercising, including stronger bones and improved libido- it's a no brainer to start doing it. Your goal should be to exercise 3-5 times a week with a combination of cardio exercises and strength training (but no more than 1 hour per workout session).

It's been measured that if you add 3 pounds of muscle to your body, this added muscle will burn as many calories as if you ran 1 mile. Muscle burns calories!

Day 4: Stress Management and Sleep

Stress management and getting good sleep each night round out your path to better health. Until you find a way to manage your stress, it will continue to do damage to your body. Two tips you might want to implement include prioritizing your day each morning and practicing deep breathing exercises (yes, you probably already knew this, but have you tried it?).

Getting enough sleep each night is equally important when you consider your body uses this time to repair itself. You should aim for 7-9 hours each night. Two tips you might want to implement include exercising and avoiding late night eating.

Now that you have the basics, expand on this information. Day 1 research more about Nutritional Supplements, Day 2 research more about Nutrition and so on. I guarantee after 4 days you'll feel more confident about reaching your goal towards better health.

About the author:
Ryan Cote is the creator of 4 Days to Better Health, a free health e-course that shows the average person how to live a healthy lifestyle. To receive all 4 days above in detail, please visit

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