Stress Management

How to Reduce, Prevent, and Cope with Stress:

It may seem that there’s nothing you can do about your stress level. The bills aren’t going to stop coming, there will never be more hours in the day for all your errands, and your career or family responsibilities will always be demanding. But you have a lot more control than you might think. In fact, the simple realization that you’re in control of your life is the foundation of stress management.

Managing stress is all about taking charge: taking charge of your thoughts, your emotions, your schedule, your environment, and the way you deal with problems. The ultimate goal is a balanced life, with time for work, relationships, relaxation, and fun – plus the resilience to hold up under pressure and meet challenges head on.g

Identify the sources of stress in your life

Stress management starts with identifying the sources of stress in your life. This isn’t as easy as it sounds. Your true sources of stress aren’t always obvious, and it’s all too easy to overlook your own stress-inducing thoughts, feelings, and behaviors. Sure, you may know that you’re constantly worried about work deadlines. But maybe it’s your procrastination, rather than the actual job demands, that leads to deadline stress.
To identify your true sources of stress, look closely at your habits, attitude, and excuses:

• Do you explain away stress as temporary (“I just have a million things going on right now”) even though you can’t remember the last time you took a breather?
• Do you define stress as an integral part of your work or home life (“Things are always crazy around here”) or as a part of your personality (“I have a lot of nervous energy, that’s all”).
• Do you blame your stress on other people or outside events, or view it as entirely normal and unexceptional?

 Until you accept responsibility for the role you play in creating or maintaining it, your stress level will remain outside your control.

Look at how you currently cope with stress

Think about the ways you currently manage and cope with stress in your life. Your stress journal can help you identify them. Are your coping strategies healthy or unhealthy, helpful or unproductive? Unfortunately, many people cope with stress in ways that compound the problem.

Unhealthy ways of coping with stress

These coping strategies may temporarily reduce stress, but they cause more damage in the long run:

Smoking Drinking too much Overeating or undereacting Zoning out for hours in front of the TV or computer Withdrawing from friends, family, and activities

Using pills or drugs to relax       Sleeping too much Procrastinating Filling up every minute of the day to avoid facing problems Taking out your stress on others (lashing out, angry outbursts, physical violence)

 Stress Management Strategies:

 Strategy #1: Avoid unnecessary stress

Not all stress can be avoided, and it’s not healthy to avoid a situation that needs to be addressed. You may be surprised, however, by the number of stressors in your life that you can eliminate.

• Learn how to say “no” – Know your limits and stick to them. Whether in your personal or professional life, refuse to accept added responsibilities when you’re close to reaching them. Taking on more than you can handle is a surefire recipe for stress.
• Avoid people who stress you out – If someone consistently causes stress in your life and you can’t turn the relationship around, limit the amount of time you spend with that person or end the relationship entirely. 
• Take control of your environment – If the evening news makes you anxious, turn the TV off. If traffic’s got you tense, take a longer but less-traveled route. If going to the market is an unpleasant chore, do your grocery shopping online.
• Avoid hot-button topics – If you get upset over religion or politics, cross them off your conversation list. If you repeatedly argue about the same subject with the same people, stop bringing it up or excuse yourself when it’s the topic of discussion.
• Pare down your to-do list – Analyze your schedule, responsibilities, and daily tasks. If you’ve got too much on your plate, distinguish between the “shoulds” and the “musts.” Drop tasks that aren’t truly necessary to the bottom of the list or eliminate them entirely. 
 

Strategy #2: Alter the situation

If you can’t avoid a stressful situation, try to alter it. Figure out what you can do to change things so the problem doesn’t present itself in the future. Often, this involves changing the way you communicate and operate in your daily life.

• Express your feelings instead of bottling them up. If something or someone is bothering you, communicate your concerns in an open and respectful way. If you don’t voice your feelings, resentment will build and the situation will likely remain the same.
• Be willing to compromise. When you ask someone to change their behavior, be willing to do the same. If you both are willing to bend at least a little, you’ll have a good chance of finding a happy middle ground.
• Be more assertive. Don’t take a backseat in your own life. Deal with problems head on, doing your best to anticipate and prevent them. If you’ve got an exam to study for and your chatty roommate just got home, say up front that you only have five minutes to talk.
• Manage your time better. Poor time management can cause a lot of stress. When you’re stretched too thin and running behind, it’s hard to stay calm and focused. But if you plan ahead and make sure you don’t overextend yourself, you can alter the amount of stress you’re under.

Strategy #3: Adapt to the Stressor

If you can’t change the stressor, change yourself. You can adapt to stressful situations and regain your sense of control by changing your expectations and attitude.

• Reframe problems. Try to view stressful situations from a more positive perspective. Rather than fuming about a traffic jam, look at it as an opportunity to pause and regroup, listen to your favorite radio station, or enjoy some alone time.
• Look at the big picture. Take perspective of the stressful situation. Ask yourself how important it will be in the long run. Will it matter in a month? A year? Is it really worth getting upset over? If the answer is no, focus your time and energy elsewhere.
• Adjust your standards. Perfectionism is a major source of avoidable stress. Stop setting yourself up for failure by demanding perfection. Set reasonable standards for yourself and others, and learn to be okay with “good enough.”
• Focus on the positive. When stress is getting you down, take a moment to reflect on all the things you appreciate in your life, including your own positive qualities and gifts. This simple strategy can help you keep things in perspective

Adjusting Your Attitude:

     How you think can have a profound effect on your emotional and physical well-being. Each time you think a negative thought about yourself, your body reacts as if it were in the throes of a tension-filled situation. If you see good things about yourself, you are more likely to feel good; the reverse is also true. Eliminate words such as "always," "never," "should," and "must." These are telltale marks of self-defeating thoughts.

Strategy #4: Accept the things you can’t change

Some sources of stress are unavoidable. You can’t prevent or change stressors such as the death of a loved one, a serious illness, or a national recession. In such cases, the best way to cope with stress is to accept things as they are. Acceptance may be difficult, but in the long run, it’s easier than railing against a situation you can’t change.

• Don’t try to control the uncontrollable. Many things in life are beyond our control— particularly the behavior of other people. Rather than stressing out over them, focus on the things you can control such as the way you choose to react to problems.
• Look for the upside. As the saying goes, “What doesn’t kill us makes us stronger.” When facing major challenges, try to look at them as opportunities for personal growth. If your own poor choices contributed to a stressful situation, reflect on them and learn from your mistakes.
• Share your feelings. Talk to a trusted friend or make an appointment with a therapist. Expressing what you’re going through can be very cathartic, even if there’s nothing you can do to alter the stressful situation.
• Learn to forgive. Accept the fact that we live in an imperfect world and that people make mistakes. Let go of anger and resentments. Free yourself from negative energy by forgiving and moving on.

Strategy #5: Make time for fun and relaxation

Beyond a take-charge approach and a positive attitude, you can reduce stress in your life by nurturing yourself. If you regularly make time for fun and relaxation, you’ll be in a better place to handle life’s stressors when they inevitably come.

Healthy ways to relax and recharge

Go for a walk. Spend time in nature. Call a good friend. Sweat out tension with a good workout. Write in your journal. Take a long bath. Light scented candles

Savor a warm cup of coffee or tea. Play with a pet. Work in your garden. Get a massage. Curl up with a good book. Listen to music. Watch a comedy

Don’t get so caught up in the hustle and bustle of life that you forget to take care of your own needs. Nurturing yourself is a necessity, not a luxury.

• Set aside relaxation time. Include rest and relaxation in your daily schedule. Don’t allow other obligations to encroach. This is your time to take a break from all responsibilities and recharge your batteries.
• Connect with others. Spend time with positive people who enhance your life. A strong support system will buffer you from the negative effects of stress.
• Do something you enjoy every day. Make time for leisure activities that bring you joy, whether it be stargazing, playing the piano, or working on your bike.
• Keep your sense of humor. This includes the ability to laugh at yourself. The act of laughing helps your body fight stress in a number of ways

Strategy #6: Adopt a healthy lifestyle

You can increase your resistance to stress by strengthening your physical health. 

• Exercise regularly. Physical activity plays a key role in reducing and preventing the effects of stress. Make time for at least 30 minutes of exercise, three times per week. Nothing beats aerobic exercise for releasing pent-up stress and tension.
• Eat a healthy diet. Well-nourished bodies are better prepared to cope with stress, so be mindful of what you eat. Start your day right with breakfast, and keep your energy up and your mind clear with balanced, nutritious meals throughout the day.
• Reduce caffeine and sugar. The temporary "highs" caffeine and sugar provide often end in with a crash in mood and energy. By reducing the amount of coffee, soft drinks, chocolate, and sugar snacks in your diet, you’ll feel more relaxed and you’ll sleep better.
• Avoid alcohol, cigarettes, and drugs. Self-medicating with alcohol or drugs may provide an easy escape from stress, but the relief is only temporary. Don’t avoid or mask the issue at hand; deal with problems head on and with a clear mind.
• Get enough sleep. Adequate sleep fuels your mind, as well as your body. Feeling tired will increase your stress because it may cause you to think irrationally. 

 So My Dear Friends, You are to be down ait  because you are stressed out. Naah! Just be good to your self and others & Enjoy You Weekend!

Need to Advance Your Career? Read This..

Many career experts agree that the best time to look for a new job is while you are still comfortably in your old one. If you’re starting to feel unchallenged in your present position, you may be ready for a promotion to the next level. If there aren’t many career advancement opportunities where you work, the best next job may be waiting for you elsewhere. 

Nowadays, it’s up to you to take control of your professional future and make sure that you are progressing wisely down the right career path. Here are 10 proven strategies to help you get started: 

Talk to your boss. Sit down and have a very direct and pointed conversation with your boss about your future in the company. Stress that you want your job performance to meet the company’s goals. Share your own career goals with him or her. Your boss will respect this display of confidence and maturity.  

Ask for more. Volunteering to help out other departments or teams — or simply asking for more responsibilities — increases your value within the organization. Asking for additional work shows an interest and desire to help your department and company to succeed. It also puts a spotlight on your value to the business. 

Volunteer for boards: If you have your career set on something beyond what you are doing in your present position, seek out opportunities to volunteer or serve on advisory boards, where you can build a reputation as someone who is passionate and dedicated to your particular industry. 

Sharpen your people skills. Strong interpersonal skills play a crucial role in gaining the respect of your boss and coworkers; they will also attract the notice of outside influencers who might open new doors of opportunity for you. Be friendly, outgoing, and personable. Listen carefully to people, and practice being a clear and effective communicator.  

Be innovative. Never be afraid to think outside of the box and put your business acumen to work. Stay on the lookout for creative solutions to problems that will make you — and your boss — look good.  

 

Find a mentor. Develop mentoring relationships, either inside or outside the company. Recent studies have shown that four out of five promotions are influenced by a mentor higher up in the company. Mentors are also great sources of information and career guidance.  

Sell yourself. Learn the fine art of self-promotion. If you have had major accomplishments or created successful programs, make sure people know about it — especially those in influential positions who could help you advance professionally. Let it be known that you are seeking a promotion or the next step up in your career.  

  

Keep learning. A proven way to advance in your career is to be continually acquiring new knowledge. Stay on top of trends or developments in your field and make sure that your current résumé reflects those needed skills.  

 Network. Strengthen your personal network and join professional organizations, attend industry conferences, or even volunteer. The more people who are aware of your strengths and abilities, the better your chances of hearing about any new opportunities that might arise.  

Build your reputation. In business, your reputation is the most valuable thing you own. Be known for being dependable, professional, and cooperative. Act and look the part by dressing professionally. Make a name for yourself by attending conferences, delivering speeches, or writing articles.

 

How to Survive Mondays at Work..

Did you know that Mondays can be hazardous to your health? They're very stressful; the highest incidence of work-related injuries happen or occur on this day. There's also an increase in on-the-job heart attacks. Here's what you can do to make Mondays easier on your mind and body.

1. Always try to eat a healthy breakfast on Monday morning (Actually, you should have a healthy breakfast EVERY morning, but if you can't, at least do this on Monday. Have some juice, cereal, and some type of protein. If you don't, your blood sugar will be VERY low by mid-morning. You'll be dragging your feet (and the rest of you).

2. Have A Pleasant Social Activity Planned-Do something that you've always wanted or are greatly looking forward to (Every so often, take off Monday!).

 

 

3. Don't Do A Lot Of Chores On Monday Evening-Switch the work to other days of the week. Unwind instead (You'll thank me for this later).

4. Don't Over-Schedule- If at all possible, avoid setting urgent deadlines on this day. Try to spread your workload throughout the week.

 

 

5. Allow Yourself Extra Time To Get Ready-Arriving late will just cause you extra stress and you'll feel "out of it" the whole day. And than there's the ripple effect, because somehow even when you get off work.....but that's another feature to explore!

 

 

 

6. Don't stay out late Sunday night!-No further comment's needed here (Is it?).

7. How Do You Spend Your Weekend Time?-If you're still tired after the weekend or a three-day one, you may need to spend more time relaxing on Saturday and Sunday (See My Previous Post in this Blog) 

8. Try To Wrap Any Unfinished Work Or Projects On Friday if possible. That way, you won't have that last nagging bit of work to be fretting about over the weekend.

9. Try Your Best To Not Eat Any Heavy Food Sunday Evening-There's a correlation between heavy, fatty food intake and Monday heart attacks. (Now, I know a lot of you still have the traditional Sunday dinner; DON'T GIVE THAT UP! I would advise you that if the meal's a bit on the hearty side, just eat in moderation. 

 

 

 

10. Exercise On The Weekends-Even if your job involves physical labor, working out will keep you loose, limber and fit (And if you're going to pig out, it sure wouldn't hurt, right?). Now this is where doing the chores can kick in; you'll be combining your "fitness program" and getting laundry, housecleaning, or yard work all done at the same time. See how easy that was?

 

Having a Dully Boaring Weekend?

 People always wonder what to do on an utterly boring and dull weekend with nothing to do and no money to spend. Here's a solution to your dreadful problem...

• Eat a nice hot breakfast that you mostly prefer! Along with that, a cup of hot tea or coffee is recommended. Also, orange juice is a great morning drink, because it will give you all the energy you need for the day of relaxation!

• Take a long, hot shower or bath to get you up and awake, then either get in a clean pair of pajamas or a comfortable outfit such as sweatpants and a sweatshirt.
• Get on the computer, watch your favorite show, listen to music, etc.

• Eat again then relax and do whatever suits your interests. Some interesting ideas are to meditate, read, do your hair, dress up for fun, whatever your heart desires!

• If you're home alone, then let loose and be yourself completely. Do something silly or stupid, scream, release all the week's stress in some just plain dumb ways. You'll feel much better.

• If it's raining outside and whoever agrees, go walk in the rain; or if you dare, dance in the rain! Just have fun.

• Get something to look forward to. Think about that long assembly that gets you out of school, or your appointment at work on Monday, or your favorite movie being aired on TV...etc

Tips:

• To have fun, you can do anything! If you truly can't think of anything, you can always call an old friend.
• Another great idea to release the week's stress is to write down your thoughts & feelings.
• Resist the urge to check on work, call the office or check office emails. Unless you are required.
• Turn off your cellphone
• Don't spend time around friends from work since work will almost always come up
• Plan a few things to do. You'll feel like you got the most out of your weekend. Take a tour, read a book, visit friends or family, do something constructive yet rewarding.
• Try not to get yourself into trouble! If you want to have a nice relaxing weekend then that won't be very good.

Warnings:

• If you are required to work, this article is not encouraging you to skip work. If you need to, wait until a weekend you have off.
• Seriously, try not to get into trouble.
• If you have kids then this could become a big problem when trying to relax. Get a babysitter or anybody who can help you take care of them and you relax
• Don't get overly stressed. This is the weekend, after all.
• Do not get too bored.

 So please Calm Down & Enjoy Your Relaxing Weekend!!

12 Steps to Good Health...

     Good health reefers to the state of the organism when it functions optimally without evidence of disease or abnormality. Or we can define it as  a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity.

    

     As a human being, to be in good health, the following steps which if well followed, will assist you to stay in good health:

1. Stop using all tobacco and drugs.

    

2. Limit alcohol to no more than 10 drinks per week.

3. Start exercising.

4. Use less salt and eat less fat--especially animal fat.

5. Eat more fresh vegetables.

6. Avoid obesity.

7. Take proper diet supplements, including calcium and antioxidant vitamins C, E and A.

8. Fasten your seat belt.

9. Avoid exposure to the sun.

 

10. Get immunization shots.

11. Get adequate prenatal care.

12. Get regular medical examinations.

 Take that and Stay Healthier and Blessed!

LOVE

Don't find love, let love find you. That's why it's
called falling in love, because you don't force
yourself to fall, you just fall. 

Safe Driving Tips For You!

Tip  #1:  Drive  with  care.

Always—

•   Plan your trips ahead of time. Decide what time to leave and which roads to take. Try to avoid heavy traffic, poor weather and high-speed areas.

•   Wear your safety belt—and wear it correctly. (It should go over your shoulder and across your lap.)

•   Drive at the speed limit. It’s unsafe to drive too fast or too slow.

•   Be alert! Pay attention to traffic at all times.

•   Keep enough distance between you and the car in front of you.

•   Be extra careful at intersections. Use your turn signals and remember to look around you for people and other cars.

•   Check your blind spot when changing lanes or backing up.

•   Be extra careful at train tracks. Remember to look both ways.

•   When you take a new medicine, ask your doctor or pharmacist about side effects. Many medicines may affect your driving even when you feel fine. If your medicine makes you dizzy or drowsy, talk to your doctor to find out ways to take your medicine so it doesn’t affect your driving. 

 Never—

•   Never drink and drive.

•   Never drive when you feel angry or tired. If you start to feel tired, stop your car somewhere safe. Take a break until you feel more alert.

•   Never eat, drink or use a cell phone while driving. 

If—

•   If you don’t see well in the dark, try not to drive at night or during storms.

Tip  #2:  Take  care  of  your  car.

•   Make sure you have plenty of gas in your car.

•   Have your car tuned up regularly.

•   Keep your windshields and mirrors clean.

•   Keep a cloth in your car for cleaning windows.

•   Replace your windshield wiper blades when they become worn out.

•   If you are shopping for a new car, look for a car with power steering and automatic transmission.

 

Tip  #3:  Know  where  you  can  find  a  ride.

How do you get around when your car is in the shop? If you don’t know the answer to this question, it’s time for you to put together a “transportation plan.”

A transportation plan is a list of all the ways that you can get around. Use this list when your car is in the shop or when you don’t feel safe driving. Your transportation plan might include:

•   Rides from friends and family

•   Taxi

•  Bajaji / Bodaboda / Daladala

Tip  #4:  Take  a  driver  safety  class.

    To learn how to drive more safely, try taking a class. In a driver safety class, the instructor teaches you skills that you can use when you are driving. 

  These classes usually last several hours. They don’t cost much—some are even free. As an added bonus, you might receive a discount on your auto insurance after taking one of these classes. Talk to your insurance company to see if it offers a discount.

Please Drive Safe and Enjoy Your weekend!!

OCTAGON - "DRIVE YOU CAN TRUST"