Top Stress Busters
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If you're stressed, you certainly know how it can affect you physically and mentally. Learn the top ten stress busters by watching this video.
Transcript: Ninety percent of us consider stress an inevitable part of our lives-but it doesn't have to be that way!...
Ninety percent of us consider stress an inevitable part of our lives-but it doesn't have to be that way! We all know what it feels like to be under stress, yet most of us don't know why we experience this condition. Let's look at how stress works. Doctors call the body's reaction to stressful events general adaptation syndrome. During tense times, our bodies release adrenaline and corticosteroids. This reaction, the fight or flight response, was designed to help man defend himself. The fight or flight response is healthy-in small doses. Unfortunately, exposure to A. continuous stressors, like traffic jams or B. piles of work, causes many of us to remain in this heightened state for hours, or even days. The result of this constant tension includes both short-term effects, like tense muscles and rapid heart rate, and long-term ones, like high blood pressure, a weakened immune system and depression. The good news is, we've got ten tips that can help. Let's start with diet: Research has shown that B-complex and C Vitamins, and the minerals magnesium and zinc, can help to ease stress symptoms. Vitamin C and magnesium lower stress levels because they help the brain produce serotonin, a hormone that regulates mood. Zinc and Vitamin B-complex fight free radicals, a term that refers to toxins found in the air and to harmful byproducts of digestion. Fresh vegetables, fruits, almonds, fish and whole-grains contain these essential vitamins and minerals and are great stress-busting foods. You can also combat stress with a supplement. St. John's Wort, is an herb that inhibits stress hormones and increases serotonin levels in the brain. Your approach can help too! Remembering that tension is a natural part of life can help curb your response to it. Take a minute to remind yourself that, This, too, shall pass. Sometimes a gentle touch, or acupressure, can relieve stress. One point, Lu 1, is prized for easing emotional stress and tense breathing. Find Lu 1 by sitting in a comfortable chair with your back straight. Use your thumbs to press the outside of your upper chest, just below your first rib. Maintain pressure for one minute. Another effective way to end your stress response is with simple meditation. For the best results, set aside 10 to 20 minutes for calm reflection. If you prefer a more formal approach, try this yoga meditation technique. Sit quietly with eyes closed. Pick a short phrase or word that calms you, like Ohm or Peace. Repeat the word as you clear your mind and relax your muscles. When mediating, always remember to breathe! Deep, relaxing breaths in and out through the nose help relieve stress. Even without meditation, just five minutes of deep breathing can be quite beneficial. And finally, if you're feeling stressed, take a time-out to do something you enjoy. Your body and mind will thank you. Stress is no fun, but with a little know-how, you can control your response to it, ensuring a calmer, happier you!More »
Last Modified: 2013-10-02 | Tags »
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If you're having trouble controlling your anger, anger management therapy might be something great for you to look into. Watch this video to learn more about how this type of therapy addresses anger issues.
Transcript: Do you hold grudges, feel cynical, or have trouble maintaining healthy relationships? There's a chance...
Do you hold grudges, feel cynical, or have trouble maintaining healthy relationships? There's a chance you may be a good candidate for an anger management program. Here's why: Everyone gets angry, but it's usually a passing emotion, dealt with and done. For some people though, angry, recurrent outbursts and inappropriate fits of rage, burden all facets of life, from romantic relationships, careers and even physical health. Problematic anger can't simply be ignored or "dealt with" independently. In severe cases, anger management counseling is life changing! The goal of most therapy for anger management is two-fold: to teach you to identify what triggers your anger, and to help you learn how to respond in a healthier, more constructive way. The most common psychotherapy approach for these objectives is called cognitive-behavioral therapy, or CBT. CBT helps people learn to avoid anger-inducing situations, such as taking public transportation if traffic jams are a trigger. Mostly though, anger management counseling fosters anger mindfulness, which helps when triggers are unavoidable. For example, you may learn to replace irrational thoughts, such as "The world is out to get me," with rational ones, like, "EVERYONE experiences bad luck or disappointment from time to time." These are the COGNITIVE parts of cognitive-behavioral therapy. Meanwhile, your therapist will also teach how to RESPOND to anger in better ways. You may study in-the-moment relaxation techniques, such as deep breathing, or learn a soothing mantra, like "Relax." You'll also gather better problem solving and communication strategies, like physically pausing before saying what's on your mind. These are the BEHAVIORAL parts of CBT. Most patients will see marked improvement in just eight to ten CBT sessions with a therapist! In fact, the average CBT recipient is significantly better at dealing with anger, than 76-PERCENT of people with UNTREATED anger issues, according to a series of studies published in the journal Cognitive Therapy and Research. Seeking help for out-of-control, inappropriate anger just makes sense!More »
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Most people don’t realize how stress can affect their lives--for the worse. Check out this video for more information on what stress does to your body.
Transcript: A new survey conducted by the American Psychological Association and the National Women's Health Resource...
A new survey conducted by the American Psychological Association and the National Women's Health Resource Center found that 43 percent of American adults suffer adverse health effects from stress. While stress can be a normal physical and psychological response to the demands and pressures of one's life, too much of it can be deleterious to one's health. When one is exposed to a stressful situation, the body responds by producing more of the hormones cortisol and adrenaline. These hormones cause changes in the body, such as increased heart and breathing rates as well as increased overall sweating and in particular, sweaty palms. An influx of these hormones may also result in stomach or gastro-intestinal problems, like nausea, vomiting, and diarrhea. Generally, these symptoms are the result of acute, or short-term stress. Examples of acute stress include making a big presentation or responding to a traffic jam. Most of the time, acute stress symptoms-which are also known as the fight-or-flight response-abate when the stressor does. But sometimes, acute stressors happen too often, so that the body does not have time to recover. And OTHER times, stress is caused by situations that last over a long period. This chronic stress may be due to issues like a difficult job, or to disease. People suffering from chronic stress, OR from frequent acute stress, often experience long-term effects that can be harmful to overall health. Physically, stress can weaken the body's immune system, making a person more likely to get sick. It can lead to heart problems, like high blood pressure, abnormal heartbeat, and in more extreme cases, even heart attack or heart failure. Stress can make the symptoms of stomach problems-like irritable bowel syndrome and peptic ulcer disease-worse. Being constantly stressed often leads to muscle tension in the neck, shoulders and lower back and it's been linked to reproductive issues, including erectile dysfunction and lowered fertility! Stress can also exacerbate skin conditions, like psoriasis, eczema or acne. In fact, it's estimated that between 75- and 90-percent of ALL doctor's visits are due to stress-related ailments and complaints!But the long-term effects of stress are NOT just related to the physical body. Emotionally, stressed people are often depressed, moody, and irritable. They tend to find it difficult to focus on even simple tasks, and may worry constantly about small things. Over time, stress can also lead to relationship conflicts, and social withdrawal, as well as to drug and alcohol abuse. With all these documented negative effects, it just makes SENSE to seek medical help if you struggle with constant stress!More »
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Everyone lives with stress, but too much can take a serious toll on your mental and physical health. That's why it's important to control it. This video can show you the best ways to reduce stress.
Transcript: Learning to avoid unnecessary stress is a vital part of having a healthy, happy life! Here are some tips...
Learning to avoid unnecessary stress is a vital part of having a healthy, happy life! Here are some tips to help you do just that! Before you take steps to avoid stress, you need to first pinpoint what is CAUSING you undue stress. This isn't always as easy as it sounds, which is why it can help to begin keeping a stress journal. In the journal, begin writing down the times you feel stressed and what you believe caused the emotion. Then, record what you did to deal with the situation. By doing this regularly, you'll find that a stress journal can help you identify the regular stressors in your life, some of which you may be able to avoid simply by controlling your environment. This can be as easy as cutting off ties with someone who puts you on edge, or avoiding hot-button topics like politics or religion. It may also include making small changes, like turning off the television when the news is overwhelming or not answering work emails after dinnertime. Controlling your environment is important, but so is controlling your time! Time management helps YOU decide which things are pressing and which can be moved to the bottom of your list or OFF your list completely! Executed effectively, time management allows you to do more of the things that you want to do! Similarly, managing your time allows you to find a balance between your personal and work life. That's good news, since the support and love that comes with a solid personal life is one of the best defenses against stress. Yet another way to avoid stress is to learn how to firmly and politely say, "No." Whether it's in your personal or professional life, taking on too much is a surefire road to tension, which is why such assertive communication is vital! And never underestimate the power of healthy lifestyle changes, like getting plenty of sleep, exercising several times a week, and adopting healthy eating habits. These seemingly simple adjustments will play a huge roll in your ability to cope with stress. You'll never be able to avoid ALL stressors. But with these simple tips, you WILL be able to sidestep many of them!More »
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Feeling angry is inevitable; it's how you express it that matters. Watch this video to learn how to channel and convey your anger in healthier ways.
Transcript: Well first and foremost let me inform you that anger is not necessarily a bad thing. As a matter of fact...
Well first and foremost let me inform you that anger is not necessarily a bad thing. As a matter of fact it is an emotion that expresses some frustration that we are feeling. Controlling anger should not mean sitting on it or internalizing it, which will result in more anger or depression or even physical symptoms such as headaches and stomach aches to name a few. So the notion of controlling anger should be seen in the light of expressing or channeling your anger in healthy and appropriate ways to you and the people around you. The following are some easy solutions and strategies to appropriately controlling and expressing your anger. --Take a deep and continuous breath. This will allow you to relax your body and in turn your mind, allowing some of that anger to dissipate and deflate. --Take a walk...... away from whatever is causing the anger, continue to breathe deeply. This will allow you the time to get a better handle on your emotions and the cause of your frustration or anger . --Do some physical exercises., Such as jumping jacks, push-ups, situps, even a short jog. When you are angry- your body is very tensed and tough so that will allow some of that anger to be expelled in a healthy manner. --Along with the exercising, do some stretching or even meditation. That will also relax your body. It will also allow you to get more oxygen to assist in clearing your thoughts .--You can journal and write down some of your thoughts. This will allow you to channel your anger from your brain, to paper, and avoid saying something hurtful to someone else. Write down all your thoughts. This writing exercise will also help you better analyze and take the time to consider what is going on. --Take responsibility for where you may be causing or contributing to the anger. That will take the focus off the person or situation that you believe is setting you off. Concentrating on yourself makes you less helpless and more empowered to solve the problem. --Use positive mental attitude. As I like to say, flip the script and trick the devil by spinning whatever is negative into positive. Be grateful for the little things including the Sun in the sky, and the love of your friends and family. For sure a combination of these techniques will help you control and even better get rid of that negative energy and anger.More »
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Spanking and mental illness may very well go hand in hand. Watch this video to learn the disadvantages of spanking and better ways of disciplining your child.
Transcript: There is a continuous stream of studies that show that spanking can cause all sorts of emotional issues...
There is a continuous stream of studies that show that spanking can cause all sorts of emotional issues to your child. What you must understand is that you are trying to solve a behavior problem with another behavior problem; violence. Though a swift spank on the bottom once in a blue moon may help a child to understand their misbehavior, if you begin to rely on spanking to solve the problems, then you are not solving the problem, you will causing a problem. Truth be told if you need to keep spanking, then it is not working anyway. Many of the studies show that if you as the parent take the time to do conflict resolution with your child, talk them through whatever their issue may be, utilize appropriate nonphysical punishments and positive reinforcement, not only will your child behave better over a longer period of time, but the child will also learn positive resolution that he or she can utilize over a lifetime. This in turn can help your child increase their IQ because you are teaching them how to think instead of just reacting. Specifically with regard to spanking causing a mental health issue, that only makes perfect sense. Think about it, your child may be acting out because of some emotional experience or trigger. To further punish the child without identifying the underlying issue will only exacerbate the child's emotional condition. In addition utilizing violence to solve the problem often results in your child learning that violence is the way to solve or react to their frustrations, making them in turn more violent and contributing to their being bullies.... Which is a major problem for children around the world. In conclusion, though the easy or knee-jerk response is to spank your child when they act out, the better and long-term solution requires you to put on your thinking cap and figure out a more appropriate, peaceful and positive way to correct behaviors. This is hard work, but a necessary part of parenting.More »
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If your loved one's criminal activity is forcing you both apart, you want to consider your relationship options. Watch this video to learn more about helping your loved one through his or her struggles and to figure out when to walk away.
Transcript: What you are talking about is whether he will be a recidivist, in other words landing himself back in...
What you are talking about is whether he will be a recidivist, in other words landing himself back in jail for criminal behaviors. Recidivism rates can be high given the fact that jails too often punish and do not try to rehabilitate. In addition, ex-convicts are often discriminated against in society resulting in lack of opportunities, anger, and giving in to the temptation of quick money and acting out. He may avoid prison if he has dealt with whatever emotional issue caused him to act out illegally in the first place. Prison by itself is not the deterrent as much as whether he was able to get some counseling to address his issues. If they were all call or drug problems, being enrolled in drug rehab is very helpful. If there were a lack of occupational skills, getting job-training is also very helpful. But perhaps the most important thing he needs to do is stay away from people, places and things that may have contributed to his criminal behavior and arrest. You can help him by constantly reminding him of this. Also encourage him as much as possible to work with his parole officer and attend regular appointments. You can even accompany him if that helps. I would also advise that if he re-engages in criminal behavior and or ends up in jail, you should really think about whether this is the guy for you, and going even deeper psychologically; why you are associating with someone who engages in criminal behavior.More »
Last Modified: 2012-07-19 | Tags »
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Chronic pain is debilitating; it can lead to feelings of helplessness and nonstop stress. Watch this video to learn coping strategies for stress and chronic pain.
Transcript: Many people who experience chronic pain constantly feel stressed, have feelings of helplessness, fear...
Many people who experience chronic pain constantly feel stressed, have feelings of helplessness, fear and despair. However there are ways to learn to cope with chronic pain without having to rely on taking pain medications all the time. The anxiety and despair of the impending pain even when you are temporarily well can bring on the pain more often and more intensely. Therefore it is important that you control this anxiety by taking control of your life and treatment . Working with your doctor to understand the physiology and proper treatment of your pain is extremely important . You must practice coping strategies that may not take the pain away but will lessen it because you have less anxiety and depression impacting that pain. While coping strategies won't necessarily take your pain away, they can help you get it to a level that you can deal with. At the very least, they help keep your pain from getting worse due to pain anxiety. Some effective coping strategies include acceptance, positive mental attitude and spirituality. Other effective coping strategies include, keeping a journal so that you can write about how you feel both physically and emotionally, which again gives you more of a sense of control over your life. Talk about your pain instead of sitting on it. The catharsis will do you good. You can speak to friends and family, but you may be better off joining a support group with other people who experience chronic pain. Not only will it be healthy to discuss your pain, you can share empowerment strategies with the group members on how to control and minimize that pain. Express your anger , sadness or grief at having to live with chronic pain. You can do this in the support group, you can do this in psychotherapy, heck you can scream and yell and beat up a pillow. But most importantly express your feelings. The catharsis will also help decrease the pain. Through your journaling stay on top of your pain. Document what the triggers are, the times of day, the intensity of pain, and most importantly what helps you in minimizing that pain. This is not only empowering but becomes a roadmap or plan it you can utilize over and over again in order to minimize that pain and gain control of your pain condition. Finally do your research and look at homeopathic and natural ways to complement the medical management of your pain condition. There are many who find that the endorphins released through exercise for example do help in combating the pain.More »
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How can you love and hate somebody at the same time? Watch this video to learn about the rollercoaster ride your emotions take after a break-up.
Transcript: Trust me, it is extremely easy to love and hate a person at the same time. Why ? Simply because you are...
Trust me, it is extremely easy to love and hate a person at the same time. Why ? Simply because you are dealing with a tremendous amount of emotions that are dedicated to the object of your affection. And because of this, as the old saying goes, there is a very thin line between love and hate. To be so emotionally invested in someone means that you have placed yourself in an extremely vulnerable emotional position. That means when things are going well it feels really great. But when things are going wrong it feels really bad. Now that you have just broken up with this guy who you love, this tremendous amount of emotion that you felt cannot just disappear, it is just too strong to turn off or dismiss and therefore remains in your psyche, but is channeled into hate. Think about it, If you felt very little for him, or you only went on a few dates , you would not be so emotionally invested in therefore breaking up would be of little consequence. You probably would not give him much of a second thought and move on to someone else. So the good news is eventually that emotional energy will begin to weaken and dissipate. If you stick to your guns and decide not to reunite with him, eventually you will begin to feel less love and yes less hate. Another scenario might be, you may meet someone new and can then transferred that emotional energy into dating and possibly falling in love with this new person. However, beware of the curse of the rebound relationship. My advice therefore is to work out and resolve your issues of the old relationship before venturing out prematurely into a new one.More »
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Why do some people seem to be mad all the time? Are we just born that way? Watch this video to find out more about anger and heredity.
Transcript: Personalities are formed by nature and nurture. In other words a person can genetically inherit a particular...
Personalities are formed by nature and nurture. In other words a person can genetically inherit a particular disposition, in this case anger or a mood disorder from a family member , or because of the genetics be more at risk for developing the anger or mood disorder depending on the influence of certain environmental factors, such as having parents who are constantly demonstrating anger , or being traumatized by situation which results in anger. Sometimes there is absolutely no genetic component and certain family members may model angry behaviors and a child will then come to accept that as normal behavior and express that anger more often than not . But the direct answer to the question is that yes, an innately angry person can change, be more appropriate in their mood and behavior through maturation, developing better coping mechanisms, engaging in psychotherapy, meditation, or even dedicating themselves to love and peace through the healing arts, spirituality and religion.More »
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You may feel overwhelming stress and anger -- and then take it out on your family because they are the ones closest to you. Watch this video to learn better ways of handling anger without hurting those you love.
Transcript: This is a great question because quite often we do take out our stress and anger on the ones that we...
This is a great question because quite often we do take out our stress and anger on the ones that we love. The old saying is true... You always hurt the ones you love.... As well as familiarity breeds contempt. Of course the reason this happens is because our loved ones are the ones who are closest to us and in the path of our wrath. We may feel less fearful of taking advantage of their love and kindness because they may not fight back in the way that a stranger might. Thus the answer to the question is simple. Knowing that you take advantage of July of them because of stress and anger, always stay very conscious as to what the source of that stress and anger is. Quite often you will find that it is not your loved one. Therefore, when you are about to let loose, employ the rule of: stop, breathe and walk away. Compose yourself and really think about what you are about to do. Also think about how you have unnecessarily hurt that loved one simply because they would there. Once you compose yourself come back and talk to that loved one and instead of bashing them, talk to them and together we work out strategies that can help you minimize that stress and anger that can be so destructive to you, your loved one or anyone else in your path.More »
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Celebrities realize that being hounded by photographers comes with the job. Most times stars just deal with it, but sometimes not. Find out what sends some celebrities over the edge when it comes to paparazzi.
Transcript: Celebrities these days seem to make a sport out of attacking the paparazzi. Stephen Baldwin seems to...
Celebrities these days seem to make a sport out of attacking the paparazzi. Stephen Baldwin seems to have made a career of it with several notorious incidents. Will Smith recently smacked a paparazzi during a red carpet event. And the list goes on. To us commoners we may think that the celebrities are being cranky or crazy for acting out against the individuals whose job it is to keep them in the press and the public eye. You may even think that it should be more of a symbiotic relationship. And quite often it is. There are those stars who treat the paparazzi very well knowing that they can always use the constant publicity. But the reality is there are some paparazzi who behave very badly. For example, Justin Bieber was chased on a Los Angeles Hwy. at speeds approaching almost 120 miles an hour by the paparazzi. It is reported that the paparazzi may have been responsible for the crash which took the life of Princess Diana as she was being chased in a tunnel. So the bottom line is some celebrities attack, because the paparazzi break the rules of engagement, privacy and decency. They have an attitude of "by any means necessary" in order to get pictures, videos or interviews. Some of the celebrities in turn feel under attack and feel justified in attacking back. While there are some celebrities were very thin-skinned , are having their own issues of stress , and the paparazzi who they regard as nothing more than human chatter or ants become the object of that stress .More »
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