Top 5 Ways to Stay Calm and Reduce Stress

Category : Mind / Body

Are you looking for more calm satisfying experience with you daily life?

Do you get frustrated with yourself at the end of the day because you’ve gotten stressed, unfocused or agitated?

Are you tired of getting over emotional and worn out.

Whether you are experiencing one or all of these feelings here are my 5 best tips on reducing the unwanted feelings so that you will feel calm and satisfied with yourself each day.

1. Catch yourself when you exhibit a feeling of behavior that you don’t like and change it.

At first you may not notice the feeling until after you have gone through it, that’s fine.

Think about how you would rather have felt.

Think about how you would rather have handled yourself. Decide how you want to do it next time.

As you continue with this process each day you will find that you will notice more easily what you are doing throughout the day.

You will begin to catch yourself earlier and earlier as you do this.

Eventually, you will be seeing yourself while you are doing it, then stop yourself.

At some point you will be able to notice before you even begin to feel and react in the undesirable way.

Here is where you will actually begin to change the way you react to the situations in your life and change your behavior.

2. Stay centered all day by refocusing throughout the day.

Develop the habit of paying attention to your mindset as the day goes on.

Several times a day, step away from what you are doing to get re-centered.

Sit down close your eyes and take several long slow deep breaths while imagining the tension washing slowly out of your body.

Notice your breathing getting slower and calmer.

Just think about your breath.

Try to keep from thinking about anything in particular.

It’s ok to not be actively thinking for a while!

3. Watch out for your expectations.

You are setting yourself up for failure, upset and frustration when you set too many standards as to how you think things should be.

Think about what leads you to getting upset?

Why does it upset you?

Notice that you decide how many things should be, based on your own outlook and desire.

The things others do that are not to your liking, even the things you do that don’t match your expectations.

Ask yourself, really how important is it that they be exactly that way.

Ask, who am I to insist that they are that way?

Does it matter that much?

Is it worth getting myself worked up about?

Choose which expectations are really important for you to hold on to and which ones are not.

Holding on to many expectations just complicates your life, with constant judgment.

Simplify your life and reduce the stress!

4. Delegate.

This applies to your personal life as well as at work.

Most of us think of delegating as a workplace skill, but it can apply personally as well.

We are all very busy these days with our activities and duties.

Trying to fit it all in and get it all accomplished can lead to tension.

For various reasons, many of us have developed the habit of thinking we must do it all ourselves.

Take a look at your situation.

Think about it, really, how important is it that everything must be done perfectly to your standards?

Are you sure there are not other people who can assist you. Are the other people in your life pulling their weight?

Many times we get into habitual ruts that don’t need to be as they are.

Look at what has been, with the eye of reducing the pressure on yourself.

5. Accept other people as one.

As you think of yourself as different and separate from the rest of mankind, you unknowingly create thinking and behavior that separates you from others.

This kind of separate thinking leads us to think we are superior to others which leads to judgment then selfish thinking and behavior.

We are then having an internal battle with others, which brings on fear, competition and comparison, ending in frustration and anxiety.

Look to discovering how to see yourself as one with all of mankind, not as separate.

Focus on what we have in common rather that the relatively small uniqueness.

Caffeine – Should You Be Giving it Up

By Royane Real
Category : General Health

Caffeine is so pervasive in our culture and in many other cultures that we often forget it is literally a drug that affects our brain. Caffeine is present in coffee, tea, many cola drinks and over the counter medications.

Many sober, law abiding people who would never dream of knowingly ingesting a mind- altering drug, actually consume one every day—caffeine!

Caffeine is so pervasive in our culture and in many other cultures that we often forget it is literally a drug that affects our brain. Caffeine is present in coffee, tea, many cola drinks and over the counter medications.

The real question is—is caffeine a bad drug, or is it “okay”? Is caffeine even better than “okay”, does it do good things for us?

The verdict on caffeine, particularly when taken in the form of coffee, seems to be mixed. There are nutritional advisers who claim that coffee makes us age faster, wears out our adrenal glands, and causes all sorts of untold damage to our cells. Other researchers claim that coffee, especially if it’s freshly roasted and ground, is full of antioxidants, and therefore good for us. Most doctors say that drinking one or two cups of coffee a day is probably not harmful. And of course there are others who say we ought to avoid caffeine altogether.

Many of us feel that we cannot really get going in the morning until we have had our first cup of coffee. We often continue to use it throughout the day whenever our energy appears to be flagging and our brain seems to need additional help to think more clearly.

Does caffeine really enhance mental performance, or is that just a myth? Yes, caffeine does give a temporary boost to brain cells. But the amount required to improve mental performance is not very high. Even half a cup of coffee will be enough to give your brain a boost that lasts several hours.

Oddly enough, more caffeine is not necessarily better. In one test done when high-level executives were given the equivalent of fourteen cups of coffee in a day, they made their decisions faster, but the decisions were not of very good quality.

Not every person reacts to caffeine in the same way. Some people experience greater mental clarity, alertness and productivy after a cup of coffee. Others become jittery, anxious, or depressed. Although caffeine will keep most of us awake if taken at night, it does not have this effect in everyone.

In some older people, coffee or tea can improve memory and alertness enough to partly offset the effects of aging.

It is true that caffeine is mildly addicting for most people. Some people can quit using caffeine with absolutely no withdrawal symptoms, while others will feel headaches, fatigue, and experience cravings for caffeine for weeks.

Caffeine works by blocking one of the neurotransmitters–adenosine—which normally tells brain cells to calm down. Brain cells that have been affected by caffeine will remain excited and on high alert for several hours.

The most noticeable negative effect of caffeine is that it can interfere with sleep. In most people, drinking coffee, tea or cola in the late afternoon or in the evening will cause insomnia. The quantity and quality of sleep will be greatly reduced, setting in motion a vicious cycle, where the person affected will feel so tired all the next day that he drinks a lot more coffee in order to try feel awake.

If this is happening to you, cut back on the amount of caffeine you consume each day. You may experience fewer withdrawal symptoms if you cut down gradually. You may wish to substitute green tea for some of your cups of coffee. Green tea has some caffeine, but not as much as coffee.

Better yet, consider substituting exercise for some of those cups of coffee. If you can’t leave your workplace, at least get up from your chair periodically. Do a few stretches, walk around a bit, and jump up and down a few times. Take some deep breaths. A little exercise break can revitalize your brain without giving you the caffeine jitters.

Remember that your brain won’t really benefit from more than one or two cups of coffee in a day.

This article is taken from the new book by Royane Real titled “How You Can Be Smarter – Use Your Brain to Learn Faster, Remember Better and Be More Creative” Check it out at  www.royanereal.com

The Effects of Stress – How Adrenaline Adds Years to Your Face

A threat is a threat as far as your subconscious mind is concerned.  Whether real or imagined your brain reacts in the same way to any ‘threat’ – by pumping stress hormones into your bloodstream.  It’s these stress hormones that trigger immediate changes in your body’s biochemical state.  You have experienced it – we all have – raised blood pressure, palpitations and mental reactions such as anger, fear, worry or aggression.  In short, stress upsets your normal bodily balance.

Of course nature doesn’t do this to you lightly. Adrenaline is released for a reason – to save your life. Raised adrenaline levels prepare your body to run away from trouble or to confront it
with a superhuman effort in dangerous situations. Adrenaline is the reason you could survive a life-threatening situation. Adrenaline is also at least partly responsible for great
sporting achievements or a supreme test of endurance.

Unfortunately, when the stress response occurs in less threatening situations, the adrenaline released simply causes burn out and disruption to your body. Think about a situation which
caused you acute anxiety recently – a job interview; standing up in public to say a few words; confronting a personal difficulty with a friend or colleague; an argument at home. You
probably felt your heart thumping, your brain racing, your blood pressure increase and every sense in your body on high alert. When the situation was over no doubt you felt exhausted –
physically and mentally drained. That is the toll the stress response takes on your body. Fine if it saved your life – but extremely harmful otherwise.

Most times the extra chemicals in your bloodstream from the stress response don’t get used – for instance in fleeing for your life or fighting off attackers. Many times the imaginary or real
threat persists over a long period. In this way your immune system is affected and you can become more prone to mental and physical illnesses. It can happen to anybody from a high
profile business executive to a student, or a home-maker. We are all are burning out our energies to defend ourselves from real or perceived causes of stress.

You probably won’t be at all surprised to learn that stress accelerates the aging process. The stress response upsets your body’s natural balance which causes damage to hormone secretion,
cell repair and collagen production. So next time you look at someone and conclude they must have had a hard or a sad life – based on what you see on their face – the chances are
you’re right. Worry, anxiety and stress really do etch themselves on our faces. The stress response is nature’s way of getting us out of trouble and there’s no doubt it helps us to come
through disaster and overcome adversity. But it can also harm you physically and mentally and what’s worse it can age you before your time.