Q#9 - Easy 8 Stress Management Techniques to Implement today!

#9) Some stress management techniques:

The following techniques can help reduce stress in your life and help you live the more balanced life that you were meant to live:

1. Exercise regularly: Exercise has so many stress management and health benefits, and for many of us, nighttime is when it best fits our schedules.
   
   *Light exercise like yoga or walking at night can also help sleep as it releases tension without over-stimulating the body.
   
   *Exercise in water can reduce stress even more. When you are in water, you are more buoyant; gravity takes a much gentler toll on your body, so the tension created in your muscles just by holding you up gets released. To inspire yourself, just think about the great personalities and what they do to avoid getting stressed out. Do you know what Anil Ambani does to relieve his stress? He goes for a jog in the morning!!!
   
   On days you do not have time for exercise consider doing the following:
   *When you genuinely do not have time for exercise, alternatively you can at least do some light stretching and bending exercise at your office desk. *Taking a deep breath in and letting it out like a sigh making sound will help you to feel better.
   *Sitting up and raising your arms straight up and down can also help you release at least some part of that tension that has accumulated in your body.
   
2. Breathing: The amazing stress-reducer that you have with you right now is your breathing. That's right. The method in which you take air into your body is an ESSENTIAL part of you releasing stress and becoming more relaxed.
   
3. Yoga, meditation, tai chi: Some powerful practices like yoga, meditation or tai chi are the best herb for being stress free. Yoga is a wonderful practice for reducing stress. It gives complete relaxation to body as well as mind. It helps you to concentrate and focus on some particular things. It's the best relief for stress. Same is the case with meditation. The perfect antidote to stress is relaxation and meditation...and the perfect form of meditation is hypnosis. When you are stressed it's as though your brain is preparing your body to fight or run away…and it is! Stress causes strain on the body…and the strain can lead to illness…unless we do something about it...like practice relaxation and meditation with hypnosis.
   
   Other effective stress release techniques:
   
4. Laugh: Laughter therapy is gaining grounds firmly in India. Medical research has shown that laughter decreases blood pressure and heart rate, increases oxygen in the blood, creates an enzyme that protects your stomach from stress, and strengthens the immune system.
   
   
5. Eat a good breakfast:Studies show that eating breakfast is one of the healthiest habits we can adopt. Yet, most people do not pay attention to their breakfast and some don’t even bother having it. Having a good breakfast is very healthy! Remember unless you put fuel to your car, it does not run. Same is the case with human body…
   
   
6. Cultivate a hobby: Start something you always wanted, it can be working in the garden (amazing) or learning how to make pots (even more amazing), working out is good, running or swimming, in fact almost any kind of regular physical activity is good. Just get started!!
   
   
7. Listen to music:
   Music can soothe your mind and body to the point that it’s now being used as a therapeutic tool by many practitioners. You can use music to your benefit by playing relaxing tunes before bed, and throughout the evening to help you unwind and release tension as bedtime approaches.
   
   
8. Journaling: Journaling has many stress and health benefits, making it a great way to end the day. Writing in a journal before bed can clear your mind, help you process emotions, solve problems, mentally prepare for the next day, make plans, and get your thoughts out of your head and on the page, where they can be picked up the next morning.

This concludes the series "UNDERSTANDING STRESS". If you're reading this and you've missed any of the 9 postings related to this subject; simply look for headings that begin with Q#1 through Q#8 and you can read each posting individually.

I hope you've enjoyed learning this series and you found it to be informative and most importantly, you've begun to implement what you've learned into ACTION.

Please post and share with me any changes you've made since you began reading this series. We've covered - different types of stress, what causes it; how it affects you physically and mentally; signs of stress and many different ways you can minimize non-supportive stress.

Until next issue...breathe - choose to remain peaceful and enjoy this moment as it is!!

Sincerely, Nada

Nada Adams is a Business Intuitive who brings razor sharp Clarity to empower clients in Maximizing Success & Fulfilling Goals with Peace and Balance.

Sign up today at www.vipresultscoaching.com for your FREE access to "VIP Results360” ~ a bi-monthly ezine for business owners and entrepreneurs ready to:
*Cut through the Fog and Eliminate blocks
*Effortlessly make more money VIA Product Development
*And Experience Time & Financial Freedom

Q#8: Can Stress be Eliminated from Your LIFE?

One of the deadliest myths about stress is that it CANNOT be prevented or eliminated.

There are many stresses that can be changed, eliminated, or even minimized. Different people deal differently with situations they face every day - either at the work, within the home environment or in social environments.

Some of the factors that will determine how effectively we combat stress are: our personality types, our childhood, our attitude and degree of physical well being.

Here's an example to illustrate how one can let stress creep into his/her life unnecessarily:

"It’s the beginning of a perfect morning, you wake up on time, have a great breakfast, you set out to go to work. You discover the traffic’s gone awry and there is no way you can make it to your 8.30 a.m. meeting with your client. To make things worse, you discover your cell phone’s battery is running low…urghhh....at this point, the person has a CHOICE...they can either respond positively or negatively. For illustration, this person takes this on personally and they development the symptoms of stress. You know the feeling, where you can feel the bile rising to your throat, your diastolic pressure goes well above normal…your chest feels tight, your shoulder muscles tighten and you start feeling hot and unfocused."

What do you do? Could this situation have been averted? Can you change the situation?

The above example is a situation that we've all experienced at least once in our lifetime. How did you answer the questions above? It is apparent that the above situation could not have been averted. You woke up on time, you left home on time, and you couldn’t have done anything more than that. Perhaps you could have remembered to charge your cell phone…so you could have partially averted the situation. However, the traffic is something beyond your control. If you know you're going to be late in traffic and you don't have a phone to let your client know; the best you can do is speak positive thoughts to yourself and stay calm and peaceful. Maybe being late prevented you from having harm somehow. So brooding over a negative memory is not going to provide you with a solution to any situation.

A little planning could have helped you in making sure that your cell phone battery doesn't run low. Clearly though, we can make an attempt to take care of those things which are in our hand than to worry about something which is beyond our control.

Here are some things you can do to reduce your level of stress:

• Become aware of your own reactions to stress.
• Reinforce positive self-statements.
• Focus on your good qualities, strengths and accomplishments.
• Avoid unnecessary competition.
• Develop assertive behaviors.
• Recognize and accept your limits. Remember that everyone is unique and different.
• Cultivate hobbies that you find interesting. Relax and have fun.
• Exercise regularly.
• Eat a balanced diet daily.
• Talk with friends or someone you can trust about your worries/problems.
• Learn to use your time wisely:
• Evaluate how you are budgeting your time.
• Plan ahead and avoid idling away the time.
  *Make a weekly schedule and try to follow it.
  *Set realistic goals.
  *Set priorities.
• When studying for an exam, study for short periods and gradually increase the time you spend studying. Take frequent short breaks.
• Practice relaxation techniques. For example, whenever you feel tense, slowly breathe in and out for several minutes.

However, there is one kind of stress that can never be completely eliminated, for example, the stress that an employee experiences at the work place. However, the management and employees who deal with stressful situations can do a lot to reduce the effects of stress.

1. Supervisors can reduce stress by keeping people involved in and informed about decisions that affect them.
   
2. Recognize the warning signs of stress, and deal with these immediately. People often don't recognize the signs of stress in themselves until others point it out. Don't be offended when others try talking to you. They're trying to help.
3. If you feel overwhelmed by stress, then talk to someone. Talk to supervisors and try to resolve the problem. They may be able to help by changing procedures or work duties, rearranging schedules, or arranging time off.
4. If you don't feel comfortable talking to your supervisors, then talk confidentially to the Human Resource Department of your company. They may be able to suggest solutions.
5. Anger and irritability is a common first response to stress. Be constructive, and not destructive, in how you handle stress. Deal with the issues to find a solution. Don't complain to people who cannot resolve the problem.
   
6. Reduce the physical effects of stress. Take breaks during long sessions at the computer. Make sure your office is ergonomically designed. Try slow deep breathing to slow your heart rate. Eat nutritionally, get lots of rest, and exercise regularly.

Next issue: Some stress Management Techniques

Nada Adams is a Business Intuitive who brings razor sharp Clarity to empower clients in Maximizing Success & Fulfilling Goals with Peace and Balance.

Sign up today at www.vipresultscoaching.com for your FREE access to "VIP Results360” ~ a bi-monthly ezine for business owners and entrepreneurs. As your gift, you'll receive a program that will increase your focus and reduce your overwhelm.
Sign up now if you're ready to:
*Cut through the Fog and Eliminate blocks
*Effortlessly make more money VIA Product Development
*And Experience Time & Financial Freedom

Q #7 ~ What Happens to YOU when YOU Stress?

7. What happens to You when You stress?

Just recollect how your day begins? (Probably with the mad rush to get the kids to school and yourself to work) and once you reach your office, you find that there are a host of things to be done and you are running out of time. From this point, the stress only increases.

• The first stressor you encounter gets the muscles tense, the blood pressure up and the stress cycle going. From this point the stress just builds up.
• The next stressor tightens the muscles more as heart rate and blood pressure continue to rise.
• After a series of stressors you begin to feel the effects. The headache, neck ache, or backache may come.
• Your energy drops and the level of irritability goes up. It becomes hard to concentrate on tasks.

By the time you return home in the evening you're on stress reaction overload. You're peevish and cranky with a mishmash of aches and pains. It takes you only a short time to say something very nasty estranging everyone with whom you live. The evening becomes stressful too a continuation to your stressful day. And before you know it, it is bedtime and you cannot sleep. You replay the events of the day as your head pounds and your stomach churns. After a night of on-and-off sleep you awake in a foul mood and think, "Oh no, I have so much to do again." (is this any way to live life?)

By the time you wait through a traffic jam you arrive at work more stressed that when you left - and this is just the beginning.

If this cycle continues day after day, week after week, and month after month then you are headed in the direction of more advanced problems. As you mentally continue to adapt to the stressful reaction, your body will try to get your attention to let you know that something is wrong. The body's message of distress comes through physical symptoms like those just mentioned. Your complaints of headaches, neck aches, and backaches become more frequent; other muscle and joint pain; chest tightness, shortness of breath, dizzy spells and problems with digestion: ie. pain, cramping, spasms, or diarrhea are further signs.

If these stress symptoms are ignored and no action is taken to come out of it, you are at risk for serious health problems. Recent research suggests that anywhere from 60 - 90% of illnesses are stress-related. Stress can damage you in many subtle and penetrating ways.

For example, a study at Ohio State University showed that short periods of psychological stress can cause the body to take longer to clear heart-damaging fats from the bloodstream.

Studies show that long-term activation of stress symptoms, triggered by the release of hormones and brain chemicals, can have a hazardous, even lethal effect on your body and brain.

• Because stress inhibits the immune system, it makes you more vulnerable to infections.
• Stress can make it difficult to conceive a baby.
• A working professional, when affected by job stress can behave violently with his colleagues or superior or he may quit the job. Thus the effects of stress are manifold with long term effects on the sufferer’s life and those who are related to him.

Stress is a contributor to very serious physical and psychological conditions, including:
• Heart disease
• Cancer
• Diabetes
• Depression
• Obesity
• Anorexia nervosa
• Substance abuse
• Ulcers
• Irritable bowel syndrome
• Memory loss
• Trouble in getting sleep

• Headache
• Stomach upset
• Weakening of immune system
• Accentuates the process of ageing

It has been found that most illness is due to unrelieved stress. Thus it is better to manage stress than to let stress manage you. Journal every day, any symptoms of stress you may have...bring awareness and consciousness to what your subconscious mind is telling you. The aches and pains you are having are not just an inconvenience for you to numb your pain with a pill. Those pains are indications that change is absolutely needed in your lifestyle. You know yourself best, so listen and trust your intuition for what your body is telling you.

Chances are, your body craves CHANGE & MOVEMENT ~ perhaps some activity - so go out and have fun doing what you love!

You're work can wait, your health won't!

Until next issue, breatttttthhhhhhh.

Try this exercise when feel uptight:
Deep breathing ~~ 4-second inhale through the nose and 8-second exhale through the mouth. Do this 3x in a row.
Guaranteed to lower your blood pressure to bring calm back into the body.

Next issue: "Q #8 - Can STRESS be Eliminated from Your LIFE?"

Nada Adams is a Business Intuitive who brings razor sharp Clarity to empower clients in Maximizing Success & Fulfilling Goals with Peace and Balance.

Sign up today at www.vipresultscoaching.com for your FREE access to "VIP Results360” ~ a bi-monthly ezine for business owners and entrepreneurs. As your gift, you'll receive a program that will increase your focus and reduce your overwhelm.
Sign up now if you're ready to:
*Cut through the Fog and Eliminate blocks
*Effortlessly make more money VIA Product Development
*And Experience Time & Financial Freedom

Q #6d - Financial Stress

6d. Financial Stress...

Financial stress is a common complaint that affects every household to some degree. You can recognize financial stress by the pressure it imposes on your family:

• You worry over bills, especially ones that are overdue.


• Interest on revolving credit accounts keep pilling up when you only make small payments on bills.


• You worry over not being able to buy everything you want, especially if your children have to do without the things they want, the things other children have, or the things you want them to have because you never had them as a child.


• You worry because you can’t save any money.


• You feel social pressures because you can’t keep up with the neighbor’s lifestyle.


• You may have family tensions leading to arguments - - husband vs. wife, parents vs. child.


• You may get flak from your in-laws.

Financial stress can be defined as a condition that occurs whenever income is less than expenditure. If you are a victim of financial stress your only solution to the problem is to balance income and expenditure. This balancing act can take two forms:
(1) either increased income or (2) decreased expenditure.

If you are the only earning member in your family, it can increase your burden all the more. After all, taking care of the needs of your family members is not a joke.

You increase your family income by requesting your spouse and/or educate children to support you financially.

Alternatively, you can reduce your expenditure by cutting down on extravagant things or luxury items. But this requires careful planning and wise budgeting.

In order to make yourself financially stable in the long run, you might have to adopt both options. Apart from balancing the monthly budget, there are things that need serious consideration. Like your children’s education expenses, marriage expenses, your parents medical bills or saving something for yourself in the future. All this requires meticulous planning. And it is advisable to seek an expert’s help, if you find it difficult to handle the investment part of your family budget.

Next issue (July 15th): Q#7 - "The Effects of Being Stressed"

Nada Adams is a Business Intuitive who brings razor sharp Clarity to empower clients in Maximizing Success & Fulfilling Goals with Peace and Balance.

Sign up today at www.vipresultscoaching.com for your FREE access to "VIP Results360” ~ a bi-monthly ezine for business owners and entrepreneurs. As your gift, you'll receive a program that will increase your focus and reduce your overwhelm.
Sign up now if you're ready to:
*Cut through the Fog and Eliminate blocks
*Effortlessly make more money VIA Product Development
*And Experience Time & Financial Freedom

Q #6c - Stressful Relationships...

6c. Stressful Relationships...


Man is a social animal. Everybody needs supportive relationships to get through challenging times. But sometimes the people we love the most can cause us the highest levels of stress. If your partner, family or children are getting you down, here is something for you.


Know your limits
People under stress often find it difficult to differentiate between their 'sphere of command' and their ' sphere of apprehension'. In a car, for example, our 'sphere of command' is our ability to maneuver our car skillfully on a busy road; our ' sphere of apprehension ', on the other hand, might include the worries we might feel if stuck in a traffic jam. We have no command, however, over the latter; the only thing that we can alter is our response to it.


Relationships are the same. We might be 'apprehensive' about our partner, but at the end of the day 'our sphere of command' remains our own behavior. Thinking that we can control a loved one is merely a source of stress.


Leading an aimless life
If you don't know what you want from life, you're more likely to follow those directions that you feel are wrong. To ascertain what really matters to you, write down on a piece of paper all the important ingredients in your life (work, relationships, children, hobbies, dreams, etc.), and then rank them in order from the most to the least important.Once you have properly assessed your values, you will find it much easier to prioritize when conflict arises.


Stop comparing
One of the most stressful habits of modern life is our tendency constantly to compare ourselves to others. But you must remember that even though other families or couples or individuals may look happier, richer or more fulfilled, you will never know what really happens behind closed doors. Trying to compete, or letting others make you feel inferior, stops you concentrating on your own unique talents and goals.


Know when to say ‘NO’
The most difficult in a relationship is to say 'no' to somebody you love. However, if you don't learn to refuse, at least some of the time, you run the risk of becoming overloaded and enraged. It's better to spend some time to consider which requests you are happy to fulfill and which you are not. If you clearly draw the line and show your family members as to what you can fulfill and what not, it helps you avoid getting stressed.


Communicate
Good communication is the key to stress-free relationships. Letting your partner know when you are under pressure, rather than expecting them to guess, can help the whole family plan ahead to lighten the load. Allotting ten minutes each evening for you and your partner to share your experiences of the day and explain its stresses will strengthen your bond and increase the chances of you both feeling understood.


Blame Game
Blame is one of the most baneful habits in relationships. Blaming someone for your mistake creates lot of stress in you. It's natural to argue - and it can be useful to clear the air and update how we feel - but it is essential to learn to forgive. Otherwise, the pain from one day transfers to the next.


If you find it hard to stop blaming your partner, why not try and reframe the dispute and ask yourself, 'What part of the argument is my fault?' Ultimately, we have to take responsibility for our own feelings.


Learn to accept the changes
When your child grows up and learns to handle things independently, learn to accept the changes. Give them the freedom. Do not try to take refuge at home and cling to all that is familiar. We want our partner to remain the same; we don't want our children to grow up and leave home. But unless a relationship changes and grows it will begin to languish, and the great irony is that the more we struggle to keep things the same, the greater the pain we experience. Try to see change at home as an opportunity rather than a threat.


6d. Financial Stress...(read tomorrow's posting)


Next Issue (July 15th)


Nada Adams is a Business Intuitive who brings razor sharp Clarity to empower clients in Maximizing Success & Fulfilling Goals with Peace and Balance.

Sign up today at www.vipresultscoaching.com for your FREE access to "VIP Results360” ~ a bi-monthly ezine for business owners and entrepreneurs. As your gift, you'll receive a program that will increase your focus and reduce your overwhelm.
Sign up now if you're ready to:
*Cut through the Fog and Eliminate blocks
*Effortlessly make more money VIA Product Development
*And Experience Time & Financial Freedom

Q #6b ~ Job/Work Stress...

6b. Job/Work Stress


According to a report, in India, nearly 3/4 of the employees believe that workers have more on-the-job stress than a generation ago. If job stress affects the employee personally and professionally, it could affect the employer financially to a great extent.

The employer’s loss could be due to the following factors:
1. Accidents

2. Absenteeism

3. Employee turnover

4. Diminished productivity

5. Direct medical, legal, and insurance costs

6. Worker’s compensation awards, etc.


The factors that cause stress at work can be due to the following factors:
1. The demands of the job

2. Meeting deadlines which could be statutory or self-created

3. The lack of support from colleagues and superiors

4. Their relationships with colleagues

5. Working long hours

6. Boring, mundane and repetitive work

7. Accidents at workplace

8. Uncomfortable workplace

9. Lack of training, whether they understand their roles and responsibilities.



Management’s attitude towards the welfare of the workforce:

• Juggling between professional and personal or social commitments
• Overburdened with work
• Not happy with the salary/perks
• Not happy with the job/boss
• Bullying
• Lack of feedback on performance
• Value and contribution
• Technological change
• Lack of clarity of roles and responsibilities

No one seems to be immune; everyone from every perspective seems to experience some level of stress.

6c. Stressful Relationships...(read tomorrow's posting)

Next issue (July 15th): Q#7 - "The Effects of Being Stressed"




Nada Adams is a Business Intuitive who brings razor sharp Clarity to empower clients in Maximizing Success & Fulfilling Goals with Peace and Balance.

Sign up today at www.vipresultscoaching.com for your FREE access to "VIP Results360” ~ a bi-monthly ezine for business owners and entrepreneurs. As your gift, you'll receive a program that will increase your focus and reduce your overwhelm.


Sign up now if you're ready to:
*Cut through the Fog and Eliminate blocks
*Effortlessly make more money VIA Product Development
*And Experience Time & Financial Freedom

Q #6a - What are STRESSFUL Situations?

6a. What are stressful situations?
There are 4 major areas of stress typical in the average individual's life:

1. Academic Stress


2. Work Stress


3. Relationship Stress


4. Financial Stress

This issue will cover the 4 areas of stress in 4 separate postings - otherwise its way too long to post as one.

Visit this blog daily this week and you'll find each one posted sequentially until all 4 areas are posted.

Academic Stress
Normally, for a student of any discipline, the examination months and the month during which the results are declared can be safely guessed to be the most stressful period. The stress that the students face might be because of the following factors:

Fear of failing or letting down their parents.
The pressure placed on the students to succeed would be so high that the students unable to bear the pressure fall ill and in worst cases, they even attempt to commit suicide.

• Not having confidence about the subjects studied.
• Having extremely high expectations.
• Comparing one with others.
• Unrealistic goals set by the parents

Many students begin to feel an overwhelming amount of stress during exams. A little stress can help you stay alert and ready to do your best, but too much stress can cause exhaustion and make your loved one(s) feel miserable. The key to getting through an exam successfully is to find a balance of stress which you can control.

Below are some suggestions for helping you or your preteen/ teenager manage their stress during exams.

Suggestions ~ Before Exams...
1. Make a timetable to organize test dates and study hours.
2. Divide the difficult subjects into smaller portions so that they become easier to study and understand.
3. Eliminate distractions.
4. Avoid idling away the time and reward yourself when you finish a task
5. Eat a balanced diet and try to avoid "stress eating"
6. Get some exercise everyday
7. Try to get at least 6 hours of sleep a night
8. Take time everyday to relax and make sure to take study breaks
9. Watch what you tell yourself- If you change your "Am I going to fail thoughts" to "I'm going to do the best I can," you'll greatly reduce exam anxiety

Suggestions ~ During Exams...
1. Reach the exam hall at least one hour before.
2. Stop studying an hour before the exam.
3. You probably won't learn anything new in an hour, but you might see something you don't know which can cause additional stress and anxiety.
4. Don't talk about the test with other students once you get there. Everyone is anxious before the test and anxiety can be contagious.
5. When you first get the test, take a deep breath and relax.
6. Read the entire test before starting and write down a few notes. This can help jog your memory later as you go through the test.
7. Answers all the questions first which you find easier. Leave the difficult ones for a later time. At least you will score in those questions which are comparatively easier.
8. Do not forget to carry the identity card, admission ticket, etc.
9. Remember managing stress effectively, while you are still young can help prevent diseases in the future.

I hope you learned a few things here and are now better equipped to support someone in your life that needs to study.

6b. Job Stress
According to a report,...(read tomorrow's posting.)

Nada Adams is a Business Intuitive who brings razor sharp Clarity to empower clients in Maximizing Success & Fulfilling Goals with Peace and Balance.

Sign up today at www.vipresultscoaching.com for your FREE access to "VIP Results360” ~ a bi-monthly ezine for business owners and entrepreneurs. As your gift, you'll receive a program that will increase your FOCUS and Reduce your Overwhelm.
Sign up now if you're ready to:
*Cut through the Fog and Eliminate blocks
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*And Experience Time & Financial Freedom

Q#5 - 37 Ways to Reduce YOUR STRESS!!

From the perspective of Traditional Chinese Medicine (TCM), your physical, mental and spiritual health is intimately related to the ability of your body's life energy or Qi (pronounced 'chee'), to flow freely.

Qi is also said to manifest itself in the body as 2 opposing qualities: Yin and Yang. Humans are in dynamic balance with other aspects of nature, we are constantly responding to external and internal influences to maintain balance.
*When we don't adapt, we go out of balance and develop sickness. (Resistance)

Treatments like:
**Acupuncture, Massage, Diet, Herbal Remedies, Exercise, Controlled Breathing, Lifestyle Changes, Mindfulness (being present), and Meditation** are prescribed to restore lost balance and assist you in achieving a healthy, Balanced Life.

This is just a summary that will hopefully give you at least a couple of new insights into your life and inspire you to read more about TCM.

Below is a list of numerous ways you can take action to reduce your Stress Level. If you personally have a different way that you use that works to reduce your stress please post it on the blog for others to benefit from.

37 ways to reduce stress:

1. Become aware of your own reactions to stress.


2. Ask for help!


3. Remove the clutter in your work and home environment!


4. Reinforce positive self-statements daily.


5. Focus on your good qualities, strengths and accomplishments.


6. Avoid unnecessary competition.


7. Develop assertive behaviors.


8. Simplify your life and say 'no' way more often.


9. Recognize and accept your limits. Remember that everyone is unique and different.


10. Cultivate hobbies that you find interesting. Relax and have fun.


11. Exercise regularly. ie. dancing, yoga, walking etc.


12. Eat a balanced diet daily.


13. Express yourself! Talk with friends or someone you can trust about your worries/problems.


14. Daily Journaling.. i.e., morning papers etc.


15. Learn to use your time wisely.


16. Evaluate/Assess how you're budgeting your time and money.


17. Avoid emotional spending.. if you're feeling stressed, stay away from shopping of any type!


18. Plan ahead and avoid idling away the time.


19. Make a weekly schedule and do your best to follow it.


20. Set realistic goals: quarterly, monthly, weekly and daily.


21. Set priorities weekly, then choose your daily priorities.


22. Recognize that your TO-DO list is not to be finished today.


23. When studying for an exam, study for short periods and gradually increase the time you spend studying. Take frequent short breaks.


24. Practice relaxation techniques. For example, whenever you feel tense, slowly breathe in and out for several minutes (this will quiet the mind).


25. Affirm daily, 'this too shall pass'.


26. Listen to hypnosis or relaxation CD's daily.


27. Eliminate TOLERATION from your life as much as possible. Either fix it or Eliminate it. (This is an area that produces -> Huge Energy Drains)


28. Take an AromaTherapy bath with natural soothing and emotionally healing oils. i.e, sage or lavender


29. Enjoy a Far Infrared Sauna or scalp massage treatment.


30. Take a catnap in the early afternoon. (Avoid Sleeping in the later afternoon because it causes you to feel exhausted.)
    
31. Connect on a cellular level to the feeling of gratitude for who you are and what you've achieved so far.
    
32. Eliminate watching the news on TV...you can learn what's going on in the world through headlines online.


33. Watch your posture when you sit: avoid hunching over - it reduces your oxygen intake and can cause anxiety.
34. Oregano Oil - natural anti-biotic that energizes the body (I swear by it!)


35. Eat onion and garlic - they provide a natural chemical for the body to eliminate/reduce anxiety. (Totally True)
    
36. Take action on what you've been avoiding - even a tiny tiny action step...just do something. (Procrastination is a huge energy drain)
    
37. When overwhelmed - stop ALL YOU'RE DOING! Review your priorities and focus on ONLY Your Highest Priority in that moment. (Remember to breathe and stay present; thinking about everything else all at the same time makes you VERY NON-PRODUCTIVE.)

Next Issue: 'Stressful Situations...'

Nada Adams is a Business Intuitive who brings razor sharp Clarity to empower clients in Maximizing Success & Fulfilling Goals with Peace and Balance.

Sign up today at www.vipresultscoaching.com for your FREE access to "VIP Re$ults 360” ~ a bi-monthly ezine for business owners and entrepreneurs ready to:
*Cut through the Fog and Eliminate blocks
*Effortlessly make more money VIA Product Development
*And Experience Time & Financial Freedom

Nada Adams and VIP R.E.$.U.L.T.S. Coaching Ltd. All rights reserved.

Q#4 - How to RECOGNIZE Stress?

How to recognize stress?

It is important to acknowledge the signs of stress for yourself, so that you can work out on how to protect yourself and deal with what is causing the stress. What are the warning signs that show that stress has crept into your life?

Normally, people pay lot of attention to things in the outer world that are related to stress such as financial problems, troubles in relationships, and overwhelming responsibilities.

But we do NOT to pay enough attention to our inner worlds, the signals that stress is starting to take its toll on us. Interestingly, we are often quite good at ignoring those internal signals and pushing ourselves even harder. If we keep pushing ourselves, eventually something inside of us will send warning signs that stress is becoming a problem.

The following are some of the symptoms that you need to watch out for:

Physical Symptoms -> Tense muscles, Headaches, Restlessness, Indigestion, Fatigue, Colds, Sweaty Palms, Cold hands, feet, Crying easily, Dizziness, Shallow breathing,

Emotional Symptoms -> Angry outbursts/ bad temper, State of anxiety, Easily discouraged, Nervous laugh, Feeling of insecurity, Edginess, Overwhelming pressure, Feeling helpless, Feeling powerless

Mental Symptoms -> Difficulties in concentrating, Difficulty in making simple decisions, Forgetfulness, Boredom, No new ideas, Workaholism, Loss of humor, Constant worry, Being pessimistic, Lack of creativity, Being self-critical,

Behavioral Symptoms -> Increased alcohol, drug or tobacco use, Nail-biting, Reckless driving, Absenteeism, Expecting too much from others, Sleeping too much or too little, Eating too much or too little, Bossiness, Procrastination, Excess smoking & Excess drinking.

Next week: read full article on things to do to reduce your level of stress. For now, I'd like to offer you 3 out of 18 different ways to get you started right away:

• Become aware of your own reactions to stress.
• Reinforce positive self-statements (Affirmations or Daily Mantras).
• Focus on your good qualities, strengths and accomplishments.

Until next week! Relax....

Nada Adams is a Business Intuitive who brings razor sharp Clarity to empower clients in Maximizing Success & Fulfilling Goals with Peace and Balance.

Sign up today at www.vipresultscoaching.com for your FREE access to "VIP Results” ~ a weekly ezine for business owners and entrepreneurs ready to:
*Cut through the Fog and Eliminate blocks
*Effortlessly make more money VIA Product Development
*And Experience Time & Financial Freedom

Nada Adams and VIP R.E.$.U.L.T.S. Coaching Ltd. All rights reserved.

Q#3 - What Are STRESSORS? (Series)

3. What are Stressors?

The issues or factors that create stress are called stressors.

1. Stressors are the situations, circumstances and other stimuli that are perceived to be a threat.
2. Stress is often associated with situations that you find difficult to handle.
3. How you view things also affects your stress level.
   If you have very high expectations, chances are that you will experience more than your fair share of stress.

This includes:

Personality Stressors ~ Self-perception:

• Need for control
• Anxious reactivity
• Time urgency
• Personality traits
• Negativity
• Over-analyzing nature
• Anger, hostility

Psychosocial Stressors ~ Financial insecurity:

• Life changes
• Technological advances
• Overload
• Frustration
• Deprivation
• Trauma, loss

External Stressors ~ Occupation:

• Noise
• Nutrition
• Drugs,
• Substance
• Environment
• Life events over which you have no control

Stressors can also be classified as short-term (acute) or long-term (chronic).

Acute Stress - Acute stress is the reaction to an immediate threat, more popularly known as the fight or flight response. The stress can be due to any situation that is experienced, even subconsciously or falsely, as a danger.

Common acute stressors include:

• Noise
• Crowding
• Isolation
• Hunger
• Danger
• Infection
• Imagining a threat or remembering a dangerous event

Normally, once the acute threat has passed, the response system gets inactivated and the level of stress hormones returns to normal. This condition is known as the “relaxation response”.

Chronic Stress – Chronic stress is something which is not short lived. A person with chronic stress experiences it every day on an on-going basis. The stress gets aggravated when an individual tries to suppress it.

Common chronic stressors include:

• Ongoing highly pressured work
• Long-term relationship problems
• Loneliness
• Persistent financial worries

Next week: "How to Recognize Stress?"



Nada Adams is a Business Intuitive who brings razor sharp Clarity to empower clients in Maximizing Success & Fulfilling Goals with Peace and Balance.

Sign up today at www.vipresultscoaching.com for your FREE access to "VIP Results” ~ a weekly ezine for business owners and entrepreneurs ready to:

*Cut through the Fog and Eliminate blocks
*Effortlessly make more money VIA Product Development
*And Experience Time & Financial Freedom

VIP R.E.$.U.L.T.S. Coaching Ltd.

Q#1 - What is STRESS?

"Nothing gives one person so much advantage over another as to remain always cool and unruffled under all circumstances." ~Thomas Jefferson

Stress has become such an inseparable part of our lives that most people often fail to realize that they have been living under stress. At one point or the other everybody suffers from stress.

Relationship demands, physical as well as mental health problems, pressure at workplaces, traffic snarls, meeting deadlines, growing-up tensions—all of these conditions and situations are convincing causes of stress. People have their own methods of stress management. In some people, stress-induced inimical feelings and distress tend to persist and intensify. Learning to understand and master stress management techniques can help prevent the adverse effects of this urban debility.

In the next few months you will receive the flollowing articles to help you reduce the Negative Stress in your day to day life:

1. What is stress?
2. Different types of stress
3. What are Stressors?
4. How to recognize stress?
5. Checklist for determining your vulnerability to stress?
6. What are stressful situations?
7. What happens when you are stressed out?
8. Can stress be eliminated from your life?
9. Some stress management techniques
10. When should you seek professional help for your stress?
    

1. What is stress?

STRESS can be defined as a form of tension or strain in the body or the mind for which there is no release or outlet. When under stress, one is like a car in the neutral gear with the accelerator on, trying to exert initially, but unable to do so .

Stress is also defined as mental, physical, emotional tension, strain or distress. Stress is a fact of life. However too much stress can result in the breakdown of a person’s physical, mental and emotional health. It has physical and emotional effects on us and can create positive or negative energy.

But not all stress is bad. Stress can have positive effects too. In fact, stress is a very natural and important part of life. Human body is designed to react to two types of stress.

Good stress helps keep us alert, motivates us to face challenges, and drives us to solve problems. These low levels of stress are manageable and can be thought of as necessary and normal stimulation.

However, Distress, on the other hand, results when our bodies overreact to events.

Next week - #2 "Different types of stress"


About the Author

A highly acclaimed academician and an active member in various professional bodies, Rajkumar Adukia has been working tirelessly for the cause of the profession. He is a member of the Professional accountants in Business Committee (PAIB) of International Federation of Accountants (IFAC) and the Central Council of the ICAI. He has conducted about 5000 seminars & workshops and regularly contributes articles to newspapers and magazines. He has written books on vast range of topics including Internal Audit, Bank audit, SEZ, CARO, Real Estate, Anti dumping, PMLA and Arbitration Laws. http://www.carajkumarradukia.com