How To Calm Yourself With Visualization Technique?

calm yourself using visualization_c

There are many ways to use visualization but in here discover how it can be used to calm your mind and let it be your stress-buster.


The purpose of visualization is to enable you to quickly clear mental stress, tension, and anxious thinking.


The visualization can be used when feeling stressed and is particularly useful when your mind is racing with fearful, anxious thinking.


This visualization process, when practiced frequently, is very effective for eliminating deep-seated mental anxieties or intrusive thoughts.


To gain maximum benefit, the exercise must be carried out for longer than 10 minutes at a time, as anything shorter will not bring noticeable results.


There is no right or wrong way to carry out the visualization. Be intuitive with it and do not feel you are unable to carry it out if you feel you are not very good at seeing mental imagery. As long as your attention is on the exercise, you will gain benefit.


It is best to do this exercise in a quiet place where you won’t be disturbed, and then when you are more practiced you will be able to get the same positive results in a busier environment such as the workplace.


enjoy nature_rid of stress 

You should notice a calming effect on your state of mind along with a sensation of mental release and relaxation.


Either sitting or standing, close your eyes and move your attention to your breath. To become aware of your breathing, place one hand on your upper chest and one on your stomach.


Take a breath and let your stomach swell forward as you breathe in and fall back gently as you breathe out. Take the same depth of breath each time and try to get a steady rhythm going.


Your hand on your chest should have little or no movement. Again, try to take the same depth of breath each time you breathe in. This is called Diaphragmatic Breathing.


When you feel comfortable with this technique, try to slow your breathing rate down by instituting a short pause after you have breathed out and before you breathe in again.


Initially, it may feel as though you are not getting enough air in, but with regular practice this slower rate will soon start to feel comfortable.


It is often helpful to develop a cycle where you count to three when you breathe in, pause, and then count to three when you breathe out (or 2, or 4—whatever is comfortable for you).


This will also help you focus on your breathing without any other thoughts coming into your mind.


If you are aware of other thoughts entering your mind, just let them go and bring your attention back to counting and breathing.


Continue doing this for a few minutes. (If you practice this, you will begin to strengthen the Diaphragmatic Muscle, and it will start to work normally—leaving you with a nice relaxed feeling all the time.)


Now move your attention to your feet. Try to really feel your feet. See if you can feel each toe. Picture the base of your feet and visualize roots growing slowly out through your soles and down into the earth.


The roots are growing with quickening pace and are reaching deep into the soil of the earth. You are now rooted firmly to the earth and feel stable like a large oak or redwood tree.


Stay with this feeling of grounded safety and security for a few moments. Once you have created a strong feeling or impression of being grounded like a tree, visualize a cloud of bright light forming way above you.


A bolt of lightning from the luminous cloud hits the crown of your head, and that ignites a band of bright white light descending slowly from your head all the way down your body, over your legs, and out past your toes.


As the band of light passes over you, feel it clearing your mental state. It is illuminating your mind and clearing any disturbing or stressful thoughts that you may have been thinking about. Repeat this image four or five times until you feel a sense of clearing and release from any anxious thinking.


In finishing, see yourself standing under a large, luminescent waterfall. The water is radiant and bubbling with vitality and life.


As you stand under the waterfall, you can feel the water run over every inch of your body, soothing you and instilling within you a sense of deep calm.


how to respond to stress


Try to taste the water. Open your mouth and let it run into your mouth, refreshing you. Hear it as it bounces off the ground around you. The water is life itself and it is washing away stress and worry from your mind and body.

After a moment, open your eyes.

Try to use all of your senses when carrying out the visualization. To make the pictures in your mind as real as possible, use your senses of touch, taste, and hearing. Feel the water trickle down your body; hear the sound it makes as it splashes over you.


The more realistic the imagined scenarios, the more benefit you will gain. Many people report very beneficial and soothing results from using these simple visualizations frequently.

The mind is much like a muscle in that, in order to relax, it needs to regularly release what it is holding onto.


You can use any situation or location that will help calm you.  We liken this to “finding your happy place”.  Maybe you feel relaxed in a swimming pool or on the beach.  Imagine yourself there.  Just make sure wherever you go in your mind is a place where you can be calm and rested.


water exercise


By visualizing the different situations, you are allowing your mind to release. It is like sending a message to your brain that when you close your eyes and begin this process it is time for letting go of anything that it has been mentally holding onto, including anxious thinking.


In order to train your mind how to let go of the stress, it is important to practice this daily. With practice, you can learn to release all stress within minutes of starting the exercise. Your daily practice should take place before going to bed, as that will enable you to sleep more soundly.


Many people do not do these visualizations in the bedroom but some other room before going to bed. That way, when they enter the bedroom and close the door, they are leaving the mental stress and anxious thinking behind them.  Just be sure you have the opportunity to totally concentrate on your mental images.


Visualization as a tool for dealing with mental stress is very effective.

If such visualization is carried out properly, you can reach a deep feeling of inner calm.


This technique probably will not work in helping to end an anxiety attack, but it can help that attack from beginning.  It is a very powerful support tool for ridding yourself of general anxiety sensations.


With practice, you find you go days without having anxious thinking interrupt your life, and importantly, this significantly reduces the level of general anxiety you feel.


Visualization is simply a tool you can use to overcome anxious thoughts and feelings.


  • How do you handle stressful situations?
  • How do you take care of yourself during stressful situations?
  • Have you tried visualization technique to calm and center yourself?
  • Would you like to try the visualization technique to calm and center yourself?
  • What other calming techniques do you do?



How To Beat Financial Worries And Be Financially Empowered?

financially empowered

In this article, find out how to overcome financial worries and frustrations, but to be financially empowered instead and check your financial fitness to get you informed and be confident in handling your finances.


Financial worries may induce much stress for people and families. Particularly in today’s economic system, concerns about career loss, cutbacks, securities market figures and rates of interest may give even the most tranquil and most relaxed among us a headache.


For a few however, financial stress may lead to more serious types of ill health and anxiousness.


Financial troubles are forever stressful, but when you’re hearing about the state of the economic system daily in the news, and the bad news simply keeps getting worse it might be time to take action.


Financial stress may yield significant amounts of fear and anxiety particularly when the media is having a field-day with it.


If you wish to quit worrying here are a few helpful tips that will hopefully keep you sane through this fiscal and economic calamity.




The Money Worries

All right, so it’s significant to keep up to date with the goings on in the world, but when daily it breeds new disasters it may be more useful to take a step back and simply close it out awhile.


Taking a break from watching, hearing to, or reading the news is scary for many individuals as they may tend to feel out of touch.


It may even be embarrassing if you’re used to talking about the latest disasters over the water cooler with colleagues.


But, researchers know that stress may be really harmful for our mental and emotional welfare and the news by far is among the worst anxiety producers around.


Occasionally, our fears and anxieties over cash may cause us to ignore issues we have to deal with.


If you’re having trouble paying your bills, or discover that you’re getting further and further into debt, but are obviating dealing with it, quit right now and just be courageous.


There are tools out there that may help you consolidate your debt, or do whatever has to be done to get you back on track.


But, if you don’t have a clue about where you stand, you won’t be able to make the necessary changes to get yourself back on track.


After you’ve got a solid grip on your fiscal situation, if you feel that you can’t handle it yourself seek out a little assistance. Your financial organization or a debt counselor may be good places to begin.


Debt counselors may help you feel you’ve won back control of your situation. They’re there to help you manage what may appear unmanageable.


Acquiring sound financial advice is the correct way to go and may relieve much of that anxiousness and worry.


All right, so we’re always hearing about cut backs in the career market, but maybe it’s time to make a few of your own. Living beyond your means and going in debt causes substantial amounts of stress.


Financial tension is in fact among the main causes of marital discord. Making a few easy changes to your spending habits will help you look more in control and will prevent some of the disharmony that comes from these sorts of worries.


Start by making some easy changes like cutting back on those morning lattes by making your coffee at home, or taking a lunch to work rather than eating out daily.


If you bring a car to work, attempt to make arrangements to take public transit, bicycle or walk to work rather to save on parking and fuel fees. These easy changes may make a huge difference to the bottom line.


Attaining a strategy for your cash is an excellent way to relieve some of the anxiety surrounding it. Dreads of the unknown and of those accidents that may arise may keep you awake at night.


If you’ve a little extra cash monthly, then, consider putting it away in an emergency fund. This may go a long way to relieving your mind.


And, if something should surface, then you won’t have to stress out so much.

Little sacrifices here and there are really themselves small prices to pay for peacefulness. As financial stress breeds worry, discord, and family infighting, taking control of your state of affairs may go a long way to relieving it.


Although the economy might appear to be falling apart at the seams, you are able to still work toward keeping your own finances in line. Most especially, try to consider what’s of most value to you and your loved ones.


You might not actually need that new auto, that new expensive gadget, or even that extra 5 dollar cup of Joe.


These matters may all be sacrificed without sacrificing what’s really crucial: your own peacefulness, happiness, and security.


empowering emotional health

Financial Empowerment In Your Environment


Financial stability is something that we all crave to achieve. But, somewhere along the way we lose the track of what is happening and we overspend or we get steeped in debt that we falter very badly with the financial state of affairs.

What will help us overcome such situations and help us gain control of our finances?

Financial empowerment! All you need is the will to succeed and the mind to apply it in your day-to-day affairs and environment to help you gain freedom from financial worries.


But, how can financial empowerment be the answer to your worries?

The main thing that is lacking in most of us is that we have no awareness of our current financial position.


Many people do not know where we stand. This is the basis for most of the overspending, over-borrowing, debts, and other problems that are generally face on the financial side.


Financial empowerment will help you understand where you stand in terms of finances. You will understand what you are spending your precious money on and what your savings at the end of the month is.


You will also gain insight into valuable information like where you are doing unnecessary spending so that you can work such things out of your budget and thus help save extra money that can be utilized for other purposes.


Financial empowerment will not only help you understand your current financial position, it will also help you assess how best you are utilizing your time and managing it.


It will also help you understand how better you can plan time management so that you can have better output and thus earn a much better income.


Having financial empowerment on your side, you are not only saving that extra bit of cash that can be used for some useful purposes, it also helps in the better allocation of funds to things that are important and vital.


If you incorporate the concept of financial empowerment, you are not only taking control of your financial situation, you are entering a win-win situation that will help you plan your finances much better, it might also help you get out of your debt-ridden condition more easily than you thought was possible.


So, make the necessary changes to incorporate financial empowerment into your current environment and see the transformation that will happen when you take charge of your finances. You will soon take charge of your life too!




Achieve Total Control With Financial Empowerment


Are you suffering from financial instability? Are you concerned that your debts are riding your life and ruining it? Is your personal life suffering due to your financial constraints?


Maybe you should look at financial empowerment in your environment to help you rise above your problems and attain financial strength and get the much awaited peace.


But, you are feeling that you have done whatever was possible in your hands to try and come out of your financial problems. That might not be entirely true.


While most of us in financial problems only sit and crib about it, only a few of us actually take charge and try to sort out the financial problems currently being faced.


These are the few who have incorporated control over their finances through empowerment.


What does one have to do to incorporate financial empowerment in their environment on a day-to-day basis?


Check on Spending


While many of us feel that there is no way we can curtail the current spending, you will be amazed at how much of money we are actually spending on many unnecessary things.


If you have a tab on your current expenditure, you will notice some many red areas where you can put a foot down and say no to that spending.


By putting a stop to excessive unnecessary spending, you will be able to save that money and utilize it for reducing your debts or for using it for more useful purposes like paying off bills, or for funding education, etc.


Develop the Habit of Saving


There are many ways you can save money. You can cut off from impulsive purchases by putting reserve funds into a separate account away from the account that has an active card for use, avoiding carrying a credit or a debit card, building up a reserve fund that is only touched for emergencies, and so on.


But, it is important that you utilize the saved amount periodically to help clear off as much of your debt as possible as amount lying with you in the bank does not get as much interest as you might be paying to clear off your debts. This will in turn be a saving for you in reducing your interest amount paid.


Debt Consolidation


It makes sense to consolidate your debts into a single loan if you can arrange one to help reduce the interest rates.


You might be paying a high interest rate especially if you owe money on your credit card. It is best to talk to your lenders at the earliest and see if you have any option for debt consolidation.


These are some of the suggested techniques one can adopt in order to help reduce financial burden and to take charge of your financial situation.


There are many more aspects to attaining financial empowerment like time management, improved motivation, avoiding habitual spending, and the likes that can reinforce your financial situation and help you do wonders to your financial status.


Financial Fitness Checklist


To find out just what kind of financial shape you’re in, answer the questions in the following Financial Fitness Checklist.


If you’re married, print this out and take it home so that you and your spouse can work together to answer the questions.

Make a note of how many questions you answer yes to.


  1. Are you using more and more of your income to pay your debts?
  2. Do you make only the minimum payments due on your loans and credit cards each month?
  3. Are you near, at, or over the credit limit on your credit cards?
  4. Are you paying your bills with money intended for other things?
  5. Are you borrowing money or using credit cards to pay for things you used to buy with cash?
  6. Do you often pay your bills late?
  7. Are you dipping into your savings to pay current bills?
  8. Do you put off visits to the doctor or dentist because you can’t afford them?
  9. Has a collection agency called recently about overdue bills?
  10. Are you working overtime or holding a second job to make ends meet?
  11. If you or your spouse lost your job, would you be in financial trouble right away?
  12. Do you worry about money a lot?


If you answered “no” to all questions on the Financial Fitness Checklist, you’re the picture of financial health.


One or two “yes” answers, while not necessarily a sign of impending doom, can be a warning sign of potential problems.


Before things get any worse, take time now to draw up a realistic budget (including a savings plan) or to revise your spending plan.


Cut back on your use of credit cards, and watch closely for other signs of financial trouble.


Three to five “yes” answers could mean that you’re heading for financial trouble. It’s imperative that you get your spending under control right away. If you don’t have a monthly budget, draw one up and follow it.


Put away your credit cards and cut out all unnecessary spending until you can answer “no” to all the questions on the Financial Fitness Checklist.


If you answered “yes” to more than five of the questions on the Financial Fitness Checklist, you may already be in serious financial trouble. But don’t despair. Financial counseling can start you on the road to financial recovery.


  • Be courageous to deal with financial issues
  • Have a clue where you stand
  • Seek out a little assistance
  • Acquire sound financial advice
  • Cut back on unnecessary expenses
  • Attain strategy for your cash
  • Consider putting an emergency fund

Financial Empowerment In Your Environment

  • Understand your current financial situation
  • Gain insight about spending
  • Enter in a win-win situation
  • Take charge of your finances

Achieve Total Control with Financial Empowerment

  • Check on Spending
  • Develop the Habit of Saving
  • Debt Consolidation
  • Financial Fitness Checklist


  • Have you experienced any financial problems?
  • How did you deal with them?
  • Who help you deal with them?
  • Are you financially empowered?
  • Are you financially fit?
  • Have you check your spending and saving habits?


7 Step Program To Stress Management

stress management_c

As we know, stress is a part of life.  There’s no getting away from it.  In fact, some stress is good stress.

You may not believe that, but sometimes stress can motivate us to do things we may not normally do in a relaxed state.

Stress can make you brave enough to go forward when normally you might hesitate.

You have to be resilient in order to effectively cope with stress and help it enhance our life instead of control it.

How do you get strong and resilient?

By learning how to take control of your stress and make it work FOR you instead of AGAINST you.

Recognizing stress symptoms can be a positive influence in that we’re compelled to take action – and the sooner the better.

It’s not always easy to discern why you have the stress in each situation but some of the more common events that trigger those emotions are the death of a loved one, the birth of a child, a job promotion, or a new relationship.

You might experience stress as you readjust your lives. Your body is asking for your help when you feel these stress symptoms.

There are three major approaches to manage stress. The first is the action-oriented approach. In this method, the problems that cause stress are identified and necessary changes are made for a stress free life.

The next approach is emotionally oriented and in it, the person overcomes stress by giving a different color to the experience that caused stress. The situation, which causes stress, is seen humorously or from a different angle.

Sometimes if you don’t laugh at a situation, you’ll cry – uncontrollably.  That’s no solution.  Learn to see the humor instead of the doom.

The third way is acceptance-oriented approach. This approach focuses on surviving the stress caused due to some problem in the past.

The first stress management tip is to understand the root cause of your stress.

No one understands your problem better than you do. A few minutes spend to recognize your true feelings can completely change the situation.

During this process, identify what triggered the stress. If someone close to your heart is nearby share it with the person.

If you are over-stressed and feel you are going to collapse, take a deep breath and count till ten. This pumps extra oxygen into your system and rejuvenates the entire body.

When under severe stress meditate for a moment and pull out of the current situation for a little while. Stand up from your current position and walk. Stretch yourself. Soon you will find that the stress has lessened.

This is because you have relaxed now and relaxation is the best medicine for stress. Smiling is yet another way of stress management. If you are at the work place, just stand up and smile at your colleague in the far corner.

You will see a change in your mood. Learn some simple yoga or mediation techniques.

You can also invent your own stress management tips. The basic idea is to identify the cause of stress and to pull out from it for a moment and then deal with it.

Taking a short walk and looking at objects in nature is another stress reliever. Drinking a glass of water or playing small games are simple stress management techniques.

The whole idea is change the focus of attention and when you return to the problem, it does not look as monstrous as you felt before.

They say there’s more than one way to skin a cat. The same goes when you start tearing your hair out with all the frustration, grief, anxiety, and yes, stress.

It’s a state of mental conditioning that is like taking that bitter pill down your throat, causing you to lose your sense of self, and worse your sanity. Just thinking about it can drive anyone off the edge.

And they say that the proactive ones are already living off the edge.

As one stressed-out person to another, I know how it feels, and believe me there are many variants when it comes to stress.

Coping with life, and carrying the problems that may or may not belong to you can scratch away the little joy and happiness that you can carry once you head out that door.

You can’t blame them for being like that. They have their own reasons, so much like we have our reasons to allow stress to weigh us down. They say that stress is all in the mind, well, what’s bugging you anyway?

There are several ways to manage stress, and eventually remove it out of your life one of these days. This is divided into a seven-step course for you and it’s not going to be too taxing on the body, as well as on the mind.

1. Acknowledge stress is good

Make stress your friend! Based on the body’s natural “fight or flight” response, that burst of energy will enhance your performance at the right moment.

Have you seen a top athlete totally relaxed before a big competition? Use stress wisely to push yourself that little bit harder when it counts most.

2. Avoid stress sneezers

Stressed people sneeze stress germs indiscriminately and before you know it, you are infected too!

Protect yourself by recognizing stress in others and limiting your contact with them. Or if you’ve got the inclination, play stress doctor and teach them how to better manage themselves.

3. Learn from the best

When people around are losing their head, who keeps calm? What are they doing differently? What is their attitude? What language do they use? Are they trained and experienced?

Figure it out from afar or sit them down for a chat. Learn from the best stress managers and copy what they do.

4. Practice socially acceptable heavy breathing

This is something I’ve learned from a gym instructor: You can trick your body into relaxing by using heavy breathing.

Breathe in slowly for a count of 7 then breathe out for a count of 11. Repeat the 7-11 breathing until your heart rate slows down, your sweaty palms dry off and things start to feel more normal.

5. Give stressful thoughts the red light

It is possible to tangle yourself up in a stress knot all by yourself. “If this happens, then that might happen and then we’re all up the creek!” Most of these things never happen, so why waste all that energy worrying needlessly?

Give stress thought-trains the red light and stop them in their tracks. Okay so it might go wrong – how likely is that, and what can you do to prevent it?

6. Know your trigger points and hot spots

Presentations, interviews, meetings, giving difficult feedback, tight deadlines…. My heart rate is cranking up just writing these down!

Make your own list of stress trigger points or hot spots. Be specific. Is it only presentations to a certain audience that get you worked up? Does one project cause more stress than another? Did you drink too much coffee?

Knowing what causes you stress is powerful information, as you can take action to make it less stressful. Do you need to learn some new skills? Do you need extra resources? Do you need to switch to decaf?

7. Burn the candle at one end

Lack of sleep, poor diet and no exercise wreaks havoc on our body and mind. Kind of obvious, but worth mentioning as it’s often ignored as a stress management technique. Listen to your mother and don’t burn the candle at both ends!

Having stress can be a total drag, but that should not hinder us to find the inner peace of mind that we have wanted for a long time. In any case, one could always go to the Bahamas and bask under the summer sun.

cause of stress

5 Minute Daily Program to Stress Management

“Relaxing with a Mental PDA” Your 5 minutes daily program to stress management.

We all have this favorite expression when it comes to being stressed out.

But when it comes down to it, it is how we work or even relax, for that matter that triggers stress.

Ever been stressed even when you’re well relaxed and bored?

Since Error! Hyperlink reference not valid. is unavoidable in life, it is important to find ways to decrease and prevent stressful incidents and decrease negative reactions to stress.

Here are some of the things that can be done by just remembering it, since life is basically a routine to follow like brushing your teeth or eating breakfast.

You can do a few of them in a longer span of time, but as they say – every minute counts.

Manage Time

Time management skills can allow you more time with your family and friends and possibly increase your performance and productivity. This will help reduce your stress.

To improve your time management:
  • Save time by focusing and concentrating, delegating, and scheduling time for yourself.
  • Keep a record of how you spend your time, including work, family, and leisure time.
  • Prioritize your time by rating tasks by importance and urgency. Redirect your time to those activities that are important and meaningful to you.
  • Manage your commitments by not over- or under-committing. Don’t commit to what is not important to you.
  • Deal with procrastination by using a day planner, breaking large projects into smaller ones, and setting short-term deadlines.
  • Examine your beliefs to reduce conflict between what you believe and what your life is like.
  • Build healthy coping strategies

It is important that you identify your coping strategies. One way to do this is by recording the stressful event, your reaction, and how you cope in a stress journal.

With this information, you can work to change unhealthy coping strategies into healthy ones-those that help you focus on the positive and what you can change or control in your life.

Lifestyle Choices

Some behaviors and lifestyle choices affect your stress level. They may not cause stress directly, but they can interfere with the ways your body seeks relief from stress.

Try to:
  • Balance personal, work, and family needs and obligations.
  • Have a sense of purpose in life.
  • Get enough sleep, since your body recovers from the stresses of the day while you are sleeping.
  • Eat a balanced diet for a nutritional defense against stress.
  • Get moderate exercise throughout the week.
  • Limit your consumption of alcohol.
  • Don’t smoke.
Social Support

Social support is a major factor in how we experience stress. Social support is the positive support you receive from family, friends, and the community.

It is the knowledge that you are cared for, loved, esteemed, and valued. More and more research indicates a strong relationship between social support and better mental and physical health.

Change Thinking

When an event triggers negative thoughts, you may experience fear, insecurity, anxiety, depression, rage, guilt, and a sense of worthlessness or powerlessness.

These emotions trigger the body’s stress, just as an actual threat does.

Dealing with your negative thoughts and how you see things can help reduce stress.

  • Thought-stopping helps you stop a negative thought to help eliminate stress.
  • Disproving irrational thoughts helps you to avoid exaggerating the negative thought, anticipating the worst, and interpreting an event incorrectly.
  • Problem solving helps you identify all aspects of a stressful event and find ways to deal with it.
  • Changing your communication style helps you communicate in a way that makes your views known without making others feel put down, hostile, or intimidated. This reduces the stress that comes from poor communication. Use the assertiveness ladder to improve your communication style.

Even writers like me can get stressed even though we’re just using our hands to do the talking, but having to sit for 7 or 8 hours is already stressful enough and have our own way to relieve stress.

Whether you’re the mail guy, the CEO, or probably the average working parent, stress is one unwanted visitor you would love to boot out of your homes, especially your life.



7 Step Program to Stress Management

1. Acknowledge stress is good
2. Avoid stress sneezers
3. Learn from the best
4. Practice socially acceptable heavy breathing
5. Give stressful thoughts the red light
6. Know your trigger points and hot spots
7. Burn the candle at one end

5 Minute Daily Program to Stress Management

  • Managing time
  • Lifestyle choices
  • Social support
  • Change thinking

  • How do you make stress work for you instead of against you?
  • How do you understand the root cause of your stress?
  • What are your own stress management tips?
  • How can you make stress your friend?
  • Who are your models when it comes to stress management?
  • How are you guarding your mind against negative thoughts?




7 Powerful Stress-Busting Techniques For Sales People

Close to your edge? It’s time to take a brake and mellow down!

Your alarm clock goes off for the nth time this morning. Snooze button abused.

You’re late for work — so you miss breakfast and grab a coffee on the way – which, of course, you spill on your suit.

Arrive at the office, sit down and start calling customers who just aren’t too enthusiastic about your company’s offer.

You try your best to strike up new leads, do everything you can to keep the sale on the line, and then all of a sudden, the client decides to go to your biggest competitor instead.

You keep on going, mindful of the weekly, monthly and yearly quotas that you need to meet to keep your family well-provided for.

If you’re a sales professional, chances are you’ve experienced this scenario at least once in your career.

While sales people are often expected to be lively and energetic at all times, the long hours, the growing list of responsibilities and the pressure to meet quotas can all add up and take its toll.

In fact, sales professionals are considered by some experts as highly overworked.

“As technology automates much of the function, there is simply no need for a human interface,” said Roy, a career coach and author of The Wall Street Professional’s Survival Guide. “Since the products are now not much more than commodities, sales people are seeing shrinking spreads and fewer opportunities to generate rich commissions.”

More stress= less sales?

We all know that too much stress is bad. It can make us overeat, sleep too much or too little, lose focus, and if left untreated can lead to diseases like diabetes, hypertension and other cardiovascular illnesses.

But did you know that apart from its ill-effects on your personal health, stress also has economic consequences?

An article released by the Farleigh Dickinson University shows that “workplace stress costs U.S. employers an estimated $200 billion per year in absenteeism, lower productivity, staff turnover, workers’ compensation, medical insurance and other stress-related expenses.”

In particular, skyrocketing stress levels have detrimental effects on a company’s sales force.

According to The Oxford Handbook of Strategic Sales and Sales Management, sales reps who experience stress on a regular basis “tend to be less involved in their jobs, less committed to the organization, and to experience lower levels of work and life satisfaction. These salespeople do not perform as well and are more likely to leave the organization.”

In short, high-stress levels among your sales team can lead to unmet targets and decreasing sales figures, which can trigger even more stress.

Before you know it, you’ll have a burned out sales force and a company on the verge of collapse. It’s a vicious cycle—and decisive steps need to be taken to stop it.

business-effects of stress

Here are some proven stress-busting techniques for salespeople:

1. Understand the 4 A’s.

Stress often stems from feeling out of control—you become anxious or afraid because it seems as if you cannot control the situation or its outcomes.

As such, the first step to beating stress comes from recognizing that you do have control—you can control how you respond to a problem.

Stress management experts from the Mayo Clinic suggest the 4A’s approach in dealing with stress, wherein you can choose to alter, avoid, accept, or adapt to any given situation.

Alter: Sometimes changing the situation is the most promising strategy. Let’s say you are always stressed when you are going to be late for a meeting. Change the situation by setting an alarm so you will leave five or ten minutes earlier, depending on the traffic. Your stress levels will most likely decrease once you’ve had ample time to prepare for your meeting, and are confident that you’ll arrive early enough to make a good impression.

Avoid: Believe it or not, sometimes avoiding a potentially stressful situation altogether is the way to go. For example, you might have a persistent caller who repeatedly calls to ask for unreasonable discounts or complains about the company’s services despite your previous attempts to resolve the issue. Avoid the situation by learning how to say no. You might say “I understand how you feel, but I will not [or cannot] provide you with a 70% discount off your monthly subscription rates.” Take note however, that avoiding the situation is only valid if there are no or limited repercussions to you and to the company.

Accept: There are things, like taxes, that we simply cannot alter or avoid. This is where the art of graceful acceptance needs to come in. For example, you need to accept that despite all of your efforts, there are always going to be leads that reject your offer or that there are always going to be clients who are fickle and extremely difficult to deal with. Learning to accept these as a part of your job makes it easier for you to anticipate and handle stressful situations.

Adapt: Wayne Dwyer once said “the activity of worrying keeps you immobilized”. Learn how to adapt to the situation by looking at the bigger picture. For instance, you might be worried about a particular caller that you had difficulty handling. Stop and ask yourself, will this matter to me in a month? What about a year? If the answer is no, and as long as you try your best to improve your call-handling skills, stop worrying.

2. Be flexible.

Good salespeople are resilient, in the sense that they are able to handle stressful situations, look for a silver lining and turn their mistakes into learning opportunities.

One key aspect of developing resilience is by learning how to be more flexible—developing your ability to take a stressful situation and use it to your advantage.

Let’s say that after years of working on the day shift, your supervisor has suddenly decided to move you to the graveyard shift.

Instead of resisting the change, look for positive aspects (you’ll be able to set daytime appointments, you won’t have to deal with rush hour traffic, you’ll most likely receive additional compensation), and make appropriate arrangements (look for a nearer place to stay, connect with others who are on the same shift, etc.) that will help you make the transition easier.

3. Live well.

Your overall physical well-being plays a huge role in determining your capacity to beat workplace stress.

Basically, eating healthy food, getting enough sleep and taking the time to exercise can go a long way to making you feel refreshed and invigorated. Some tips to living healthy include:

  • Stretch your muscles when you feel tired; use your chair or desk as a prop.
  • Walk to the cafeteria instead of getting food delivered during lunch hour.
  • Limit your coffee intake to two cups a day.
  • Get enough sleep, 8 hours a day is ideal. Listen to soothing sounds or use blinds to help you fall asleep when you need to.

Avoid too much alcohol, sweets or carbonated beverages. Snack on fruits and nuts instead.

If you’re having trouble sticking to your exercise goals, find a buddy who can join and motivate you.

4. Make it a team effort.

Busting stress in the workforce can only be successful if it’s done by the entire team.

Cultivating a sense of camaraderie and cooperation among your sales reps can help in making them feel more relaxed and capable in handling stressful situations.

For example, after a conversation with a difficult client, you might want to take a break and talk with some friendly colleagues. Having a consistent support group can help you gain perspective and reassurance and will lessen your stress levels.

5. Get organized.

Chaos in your physical space can contribute to your stress. Some of the things you can do to make your workspace more productive and less stressful include:

  • Keeping your desk organized. Use file folders, baskets, or containers – whatever you need to do to keep things neat. It can also be helpful to group like items together.
  • Clearing up clutter on your computer. Make sure your electronic files mirror your hard copies, and that you have a way of keeping things organized. Don’t just throw everything onto the desktop or into My Documents. Use tools to manage your email.
  • Using to-do lists. Have a notebook or a document where you can list all of your tasks for the day and tick off those that you’ve accomplished. This will help you prioritize tasks and make you feel more productive at the end of the day.
6. Learn to relax.

The simplest way to kick out stress is by learning to sit back and relax. You don’t have to go on a three-week vacation to do this, there are some simple ways by which you can loosen up and unwind, even while sitting at your desk. Some of them include:

  • Breathing exercises. One of the most effective ways to eliminate stress is by regulating your breathing via the 4×4 breathing exercise. This involves closing your eyes and sitting up straight while keeping both feet firmly on the floor. Inhale through your nose for four counts; hold your breath for four counts, exhale through your mouth for four counts, then wait for four seconds. Afterward, repeat the entire process for four times. According to psychologist Judith Tutin,“Deep breathing works by slowing the heart rate and lowering blood pressure.”
  • Listening to music. Music has the power to soothe or to give us energy. Find a type of music that relaxes you and play it when you need to calm down. When you fell tired and listless, play some upbeat tunes, instead of drinking coffee, to give you a pick-up.
  • Simple massage techniques. Holding a fingertip to the point of most pain or tension and pressing very hard into the offending muscle for up to a minute can avert a headache or relieve tension. You can also use aromatherapy oils to help relieve headaches and calm you down.
7. Take time off.

A vacation represents a time of well-deserved rest. Make the most out of this by unplugging yourself from social media or other electronic devices that can remind you of workplace stress.

Taking the time off to do things that you enjoy (be it cooking, playing sports, fishing, or simply enjoying a glass of wine in your living room), spending time with people who invigorate and inspire you (mentors, family and friends), or just being by yourself, can go a long way towards providing you relief and helping you win the war over stress.

Acknowledge your need to take a break and give time to yourself. You deserve it and for you to be more productive when it’s time to go back to sales business.

With permission, this article is sourced from the sales blog of TenFold:

7 Effective Stress-Busting Techniques for Salespeople


And here’s another related article on how to deal with stress at work:

15 Ways On How To Deal With Stress At Work



How To Develop Your Imagination?

develop your imagination_c

Every great work in the world first has its place in the human imagination.  If a man is about to build a bench, he first pictures in his own mind the kind of bench it should be.

Similarly, the painter, architect, contractor, or manufacturer, traces in his imagination an image of that which they would produce.

The imagination, then, is a gallery in which you hang pictures, both of what you have done and what you intend to do.

You may not always turn these pictures into realities at once, but they are there to interest and encourage you and to come to our aid when needed.

Upon one occasion Webster used, in one of his speeches, an illustration that he had carried in his imagination for fifteen years.

Beecher, who was endowed with an unusually vivid imagination, placed this faculty first in importance in the making of a preacher.

They affirmed that a man with a trained imagination could not possibly wear out or become uninteresting to his congregation, and asked pertinently:

“Did you ever hear anybody say that spring has been worn out? It has been coming for thousands of years, and it is just as sweet, just as welcome, and just as new, as if the birds sang for the first time; and so it will be for a thousand years to come.”

If it’s important that a man have a clear and accurate image of what his material product is to be, how much more important is it that they have a picture of the character and life he is building.

Indeed, imagination should not be taken for granted, because it is essential in developing ourselves, our lives and even our reality.

It has well been said that no man ever made his mark in the world who did not have a master passion for something.

When a boy is scribbling a picture on paper and in answer to your question tells you he doesn’t know what it is going to be, you feel sure it will not amount to much.

When you ask a youth what line of work he intends to follow, and he replies that he has not yet made up his mind, you begin to fear for his success.

But what will you say to a man who at thirty, forty, and even fifty, has not determined what his life’s ambition is, to what ultimate goal they is working?

The fact, that less than five percent of men succeed in being attributed to this aimless, hit-or-miss way of living one’s life.

In the imagination, you find again much of the difference between the timid and self-confident man. One pictures defeat and failure, the other sees himself as successful and influential.

One person thinks of all the ways in which they will fail, imprints them upon his mind, places them in the gallery of his imagination, to haunt him day and night.

The other person thinks of one way in which they will succeed. Sketches himself as a strong, noble, courageous character, places the picture before his mind’s eye, and delights in it by day and dreams of it by night.

Fear is nowhere else more destructive than in the imagination. It is often a greater enemy than the thing feared.

Maybe, you have heard of the soldier, a prisoner who was experimented upon many years ago, blindfolded and then told he was bleeding to death, while merely water was trickling from his arm.

When subsequently examined he was found to be dead, although not the slightest injury had been done to his body.

The fear had so completely possessed him that he believed he was actually bleeding to death.  Fear sometimes rises from over-caution, but frequently it is the result of selfishness.

William James puts it in a strong, appealing way when he says:

”The attitude of unhappiness is not only painful, it is mean and ugly. What can be more base and unworthy than the pining, puling, grumpy mood, no matter by what outward ills it may have been caused by? What is more injurious to others? We ought to scout it in ourselves and others, and never show it tolerance.”

Physicians tell us that nine-tenths of the ills of their patients are imaginary. In many instances a placebo pill is all that’s necessary to affect a complete cure.

Perhaps, you know of persons who think themselves born under an unlucky star, or pursued by some unhappy fate. Their imagination is crowded with pictures of the direful things that will surely happen to them sooner or later.

They reproach themselves for physical weakness, lack of memory, want of ambition, fear of failure, inability to attract friends, or other shortcomings.

Instead of resolutely setting out to develop themselves, they exhaust their remaining powers in useless regrets.

They’re like the people described in medical literature, utterly unable to initiate a single thing on their own behalf.

“A negative man,” it says, “too suddenly ejected from his long-accustomed groove, where, like a toad embedded in the rock, he had made his niche exactly fitting to his own shape, presents a wretched picture of helplessness and unshiftiness.

His friends suggest this or that independent endeavor; he shakes his head, and says he can’t—it won’t do; what he wants is a place where he is not obliged to depend on himself, where he has to do a fixed amount of work for a fixed amount of salary, and where his spineless attitude may find a mold ready formed, into which it may run without the necessity of forging shapes for itself. 

Many a man of respectable intellectual powers has gone down to ruin, and died miserably, because of his negativity, which made it impossible for him to break new ground, or to work at anything whatsoever, with the stimulus of hope only. 

He must be bolstered up by certainty, supported by the walls of his groove, or else he can do nothing; and if he can’t get into his friendly groove, he lets himself drift into destruction. Negative people never to be depended upon, their very central quality being fluidity, which is a bad thing to rest on.”

meditating-calm the mind

Few people realize how important a part imagination plays in the every-day matters of life. A businessman endeavors to give a prospective customer a mental picture of his products, or of what they will do for him.

The physician holds before his patient an image of what they will be and can do when well. The politician describes the condition of things as they would be if he is elected.

The public speaker illuminates and illustrates his subject chiefly by means of the imagination. So, in every human activity the order is first the mental picture, then the act.

Only second in importance to the image-making faculty is that of initiative, or the power of originality.

Many business and professional men acknowledge that, had they known what difficulties awaited them, they could not have gone forward so hopefully.

But, they just couldn’t bring themselves to turn back once they had put their hand to the plow.

The story of almost every successful man would be a recital of uphill work at first, with many obstacles to be met and overcome, disappointments to be bravely borne, new resolutions of determination made at the beginning of each day.

There are a thousand imitators to one who can originate. A man who is constantly watching to see what others are doing in order to steal their thunder, is not true to himself nor developing his best faculties.

Nothing could be more humbling to a person than the inner realization that they are a mere copycat, a make-believe.

You should avail yourselves, it is true, of the experience and ideas of others, and frankly acknowledge your indebtedness to them, but you cannot rightly call this material your own until you have put it through your mental process and stamped it with your individuality.

you are what you believe

Take to heart these inspiring words of Emerson:

“Insist on yourself; never imitate.  Your own gift you can present every moment with the cumulative force of a whole life’s cultivation; but of the adopted talent of another you have only an extemporaneous half possession.

That which each can do best, none but the Maker can teach him. No man yet knows what it is, nor can, till that person has exhibited it. 

Where is the master who could have taught Shakespeare? Where is the master who could have instructed Franklin, or Washington, or Bacon, or Newton? Every great man is unique.

The Scipionism of Scipio is precisely that part they could not borrow. Another Shakespeare will never be made by the study of Shakespeare.

Do that which is assigned you, and you cannot hope too much or dare too much. 

There is at this moment for you an utterance brave and grand as that of the colossal chisel of Phidias, or trowel of the Egyptians, or the pen of Moses or Dante, but different from all these.

Not possibly will the soul, all rich, all eloquent, with thousand-cloven tongue, deign to repeat itself; but if you can hear what these patriarchs say, surely you can reply to them in the same pitch of voice; for the ear and the tongue are two organs of one nature.

Abide in the simple and noble regions of thy life, obey thy heart and thou shalt reproduce the foreworld again.”

When Shakespeare says, “To thine own self be true,” he indicates the way to originality.

Let a person first place in the gallery of his imagination only such images as he would care to see materialized in his life, an important skill to develop.

Then let him go bravely forth, resolved to make these a living reality, and by full use of originality, initiative, and courage, wins an enduring place among successful men and women.

Now, let’s extend this even further, what about creative imagination?

Creative Imagination

Creative imagination is more than just active imagination. To be able to actively imagine things, to see and hear things in one’s mind, is an important ability.

It doesn’t have to involve much creativity, though, does it? Daydreaming, for example, is a process of imagination.

It can consist of an elaborate fantasy world, but one full of all the things that many people think about.

Creative imagination, then, has to include the ability not just to imagine things, but to imagine original things.

It is seeing things that others don’t see, and coming up with new ideas. So how do you cultivate this?

First, exercise your basic imagination. It can be as simple as thinking in pictures more, or listening to music in your mind. Play little “movies” in your mind, until you can watch them on command.

This is a simple process, but for those of us that can’t easily do it naturally, it can take a lot of practice. Fortunately, it is not an unpleasant activity.

The second part of developing your creative imagination is to get more creative in your thinking and imagining. Start by paying attention to your creativity.

Your subconscious minds give us more of what we pay attention to. Ignore creative aspects of your life, and you’re telling your subconscious they are unimportant.

On the other hand, if you note when you’re creative, your subconscious mind will start feeding you more creative ideas.

Different surroundings can also encourage your creativity. Want more creativity in your love life? Hike up a mountain with your partner. Do you write? Try sitting on a roof to write.

Want new ideas for your business? Take a notebook to the park and sit by the duck pond. A change of environment can get your thinking out of its ruts.

You can play games that exercise your creative imagination. One such game uses a technique called “concept combination.” Alone or with other players, you combine random concepts or things in new ways, to see who has the best idea.

A thermometer and a billboard, for example, could generate an idea for a sign that checks the weather and adjusts the message accordingly (“Come in out of the heat for a cold beverage,” or “Come in out of the rain and warm up with our gourmet coffee.”).

Many great things have started as a simple, creative idea. Consider donating some of your best ideas to help others.

Remember this, the more creative you are, the more ideas you will be able to create. You can be creative even if you don’t think you are.

Being creative and thinking up world-changing ideas occurs in the same way. Everyone can be creative but they have to be willing to start. The creative process will then become more natural over time.



How to develop your imagination?

  • Have a clear and accurate image
  • Have a picture of the character and life
  • Realize that imagination is important
  • Resolve to make your imagination a living reality

Creative Imagination

  • Exercise your basic imagination
  • Get more creative in your thinking and imagining
  • Different surroundings can also encourage your creativity
  • You can play games that exercise your creative imagination.


– From 1 to 10, 10 as the highest, how do you rate your imagination?

– How often do you imagine?

– How do you imagine yourself to be?

– From 1 to 10, 10 as the highest, how do you rate your creative imagination?

– How do you plan to improve your imagination and creative imagination?



How To Deal With Stress In Relationships?

deal with stress in relationships_c

Relationships are strange things. If handled carefully, they can generate an untold amount of pleasure in your life. But if you stumble with them, they could spell disaster…and stress.

All the same, you can never do without relationships. We are social beings and we need to be around people. That is the reason we need relationships in our lives.

However, relationships are bound to bring stress at some point or the other. It is for that reason that we should know how to deal with this stress. Keeping one up here can really make your life much better.

woman-effects of stress

Is your Relationship Causing You Stress?

Perhaps nothing is as important in our lives as our relationships with other people.  It has often been said that a happy family is the key to success.

Much of our joy comes from our memories of Thanksgiving dinners around the dining room table or Christmas presents exchanged in the family room.  But it is also true that the relationships that provide us with so much happiness can also be a source of stress.

Mental health experts say that our interpersonal relationships can increase our stress level.

Since it is neither possible nor advisable to eliminate these relationships from our lives, we have to work hard to ensure that our relationships do not get the better of us.

This means focusing our attention on the inherent stressors within relationships, and doing our best to eliminate or at least reduce stress where possible.

One of the major stressors in relationships is a communication problem.   For instance, you may become angry at your mate because he or she fails to do chores around the house.

However, the bigger issue at stake is the fact that you feel as if your mate doesn’t really love you.

By bridging the communication gap—by articulating exactly what your needs are in a loving and supportive way—you can help ease the tension in your relationship.

Another source of stress can be a feeling that your mate is not supportive of your efforts, either at home or at work.  You may feel as if your spouse doesn’t appreciate all your hard work and effort.

This could, in turn, lead you to attempt to overachieve, thinking that, by doing so, you will win your mate’s support and love.  However, such a tactic could backfire, causing you more stress than you need.

But your relationship with your spouse may not be the only relationship that is causing you stress.  You may also be burdened by problems in your relationship with your parents.

For instance, you might feel as if your parents disapprove of your career choice, your choice of spouse, or your choices when it comes to parenting your children.  The fear of disapproval can lead to tension which can, in turn, give rise to stress.

By trying to understand your parents’ perspective, you can help smooth out the tensions in your relationship.

Also, attempt to boost your self-confidence, as far as your decision-making capability is concerned.

This will help you to recognize the fact that your parents’ disapproval will not break you—that you can learn from their criticism and can become a better person for it.


Sibling rivalries can also cause a great deal of stress.  You might feel as if you constantly need to compete with your brother or sister—that you need to have the better car, the prettier wife, the bigger house, the more prestigious job.

If this is, indeed, the case, you might need to re-order your priorities.  Recognize that your brother or sister is a talented individual, that he or she should be respected and appreciated.

Realize that competition between siblings is seldom helpful and more often counter-productive.  Once you stop trying to openly compete, you might find that your sibling calls a halt to the competition as well.

In this way, you can both learn to find common ground—to work together rather than against each other.

In addition, you may experience stress in your relationship with one of your co-workers.  You might experience continual conflict, as you continue to disagree on the most minuscule details.

If the conflict appears to be overwhelming, you may need intervention by a supervisor in order to get your stress level under control.  The worst thing you could do is to let things simmer until they reach the boiling point.

It should be noted here that you cannot eliminate stress entirely from your relationships.  However, it is possible to minimize it.

By engaging in effective communication, trying to view conflicts from the other person’s perspective, and dealing with differences of opinion openly and honestly, you can reduce the amount of stress in your interpersonal relationships.

You may find that you are a great deal happier and even healthier as a result of such stress-busting techniques.

deal with stress

Dealing With Stress In Relationships

Relationship stress is the other most common form of stress in the world today, after workplace stress.

You cannot do without relationships, but once you are in a relationship, you begin to understand that there is a great deal of stress in it.

Even if your relationship is quite good on the face of it, there is always a possibility of some friction due to something or the other. This is what can build up the relationship stress in you.

Dealing with relationship stress is not easy. You have to be careful about it at every time. The following are some things that can help you here.

  1. First and foremost, understand that the person you are in a relationship with is also a human being. When you have those little squabbles between you, place yourself in their position and see. Maybe you would have reacted in a similar manner as well. And, even if you wouldn’t have, remember that they are human beings and they also have their limitations. Just understanding this one fact can keep a lot of the relationship stress away.
  2. Even before plunging into a relationship with anyone, you should ask yourself—‘Why am I seeking a relationship with this person?’ The reason needs to be profound. If you are looking at the relationship for just fun and entertainment, then probably it is best not to get into the relationship in any way. If feelings come in the way, you are bound to get hurt. Enter into relationships only when you mean to fulfill them. There should be no ulterior motives for your relationship.
  3. One very important thing to remember is that you should not have high expectations from your relationship. At least, not in the initial stage when you are probably just trying to find out whether things will work between the two of you. You must allow nature to take its course and then see where you are headed.
  4. Do not expect to change your partner. A lot of relationship-related stress is on account of that. People try to change each other. Remember that you fell in love with this person just as they were. If you change them, you may lose your attraction for them. Wants are deceptive; you feel like you want something, but when they are fulfilled, you may try to run away from them.
  5. Do not let your emotions blind you. Be practical. This is the best way to avoid relationship stress. At every point in the relationship, think about what will work best for the two of you. Do not look at merely your selfish interests and do not pander to your partner’s selfish interests as well. If you think well before your actions, you will be happier.
  6. Work hard at maintaining the relationship. As far as possible, do not give cause for even the smallest complaint. You never know what might snowball into a big problem later.
  7. Do not keep secrets. If you are communicative with your partner, there are high chances that they will be communicative as well. This always works between two people. When you are clear and transparent with each other, the cause for clashes are fewer.
  8. Talk about your relationship with each other. This is always a very good idea, and you should never procrastinate such discussions. What, do you think, is the future of your relationship? Where are the mistakes happening? What can each of you do to improve upon them? These are the things you should talk about.
  9. Whenever an issue crops up, communicate with your partner. Do not keep things inside the heart. Instead of thinking how the other person will feel and being in turmoil throughout, it is better to come clean about what you feel and let them know the concerns you have. This is a much better solution, and when you know what they are thinking, your stress will be definitely much reduced.
  10. Do not move too fast in your relationship and, at the same time, do not move too slowly. Look at the response of the other person and act accordingly. This way, you can be surer that you are doing things correctly.

Use these ideas. More importantly, treat your relationship very cautiously and make sure not to make mistakes.

Do not expect much from your partner. That way, whatever happens, you will take it in your stride. Being practical about your relationship is the best way to avoid stress in it.

about stress

When Couples Are In Stressful Relationship

“A good marriage is one which allows for change and growth in the individuals and in the way they express their love.”   – Pearl S. Buck

When two people get married, it means they are making a big commitment. It means they should stay with each other through sickness and in health, for richer or for poorer, till death do them part.

Getting into a marriage relationship is the sign of the fullness of their deep romantic love for each other. Yet, their love for each other is tested in the course of time.

First, there would be the adjustment period. All couples go through that. There is a saying that you only get to know the person if both of you are living under one roof.

The routine of everyday life brings unrealistic expectations. Marital disenchantment comes in and it is expressed shortly just after the honeymoon fever wears off.

This is the time when imperfections can be seen. Shortcomings can be blown out of proportions.

Some eccentric behavior which you found “cute” before now becomes annoying.

Aside from your own problems as a couple, you have to deal with in-law relationships, money matters, and certain conflicts which have become the cause of your stress and anxiety.

When negative emotions and actions take over, it becomes the perfect recipe for marriage disharmony. Unless you become aware of your own hurtful attitudes or actions, chances are, you won’t do something about it.

Marriage is accepting who that person really is. We only need to practice self-control and learn not to have so many expectations.

The following tips will show you how to bring back that “zest” in your married life:

nature sleep_2



We all need reassurance. Reinforce this by showing affection, a simple praise, hug or kiss will do. Learn to communicate our feelings to our mate.

Don’t be defensive. When you have a minor spat…say “I’m sorry.” and really mean it. The sooner you do this, the sooner your mate will stop resenting you.


All marriages go through certain obstacles. The one that you married turns out not to be the “angel” that you envisioned or the “knight of shining armor.”

Real love takes a lot of patience.   So go beyond your illusions on what or how your mate should be. Rather, focus on yourself and start to make the necessary changes needed to improve who you are as a spouse.


In every situation, especially when you reach the point that you are angry, hurt, and frustrated — you have to learn how to meet halfway. In other words, you must know how to compromise or negotiate.

No two human beings are exactly alike. So settle your differences and learn to forgive each other right away. Don’t let the sun go down on you without you and your mate finding the solution.


How do you refresh and fix a troublesome marriage? Bring back the love and intimacy. Work on it. Work on your marriage. Like life….marriage is not a bed of roses.

You have to work it out with your partner by investing time, love, money, and interest in each other.

Bring back the closeness by being honest, non-argumentative, and non-judgmental. Being happy together brings good mental health as well as the physical.

Yes, you and your partner should be on top of everything, be in charge of keeping the romance alive and let your marriage blossom the way it was meant to be.



Is Your Relationship Causing You Stress?

  • Mental health experts say that our interpersonal relationships can increase our stress level.
  • One of the major stressors in relationships is a communication problem.
  • Another source of stress can be a feeling that your mate is not supportive of your efforts, either at home or at work.
  • You may experience stress in your relationship with one of your co-workers.
  • It should be noted here that you cannot eliminate stress entirely from your relationships.

Dealing With Stress In Relationships

  • First and foremost, understand that the person you are in a relationship with is also a human being.
  • Ask yourself—‘Why am I seeking a relationship with this person?’ The reason needs to be profound.
  • You should not have high expectations from your relationship.
  • Do not expect to change your partner.
  • Do not let your emotions blind you. Be practical.
  • Work hard at maintaining the relationship.
  • Do not keep secrets.
  • Talk about your relationship with each other.
  • Whenever an issue crops up, communicate with your partner.
  • Do not move too fast in your relationship and, at the same time, do not move too slowly.


  • Understanding
  • Learn to accept
  • Meet halfway
  • Rekindle


– Do you always have a smooth relationship with your partner, family, friends and colleagues?

– How do you communicate with your partner, family, friends, and colleagues?

– How do you deal when challenges in any of your relationship arise?

– Do you try to understand the person as much as possible?

– Are you willing to compromise if necessary?


How Can Diet Ease Depression?

how diet ease depression

Depression can be offset or even eliminated when your diet consists of nutritional and healthy foods. Indeed, certain foods are not just good for you physically. They also enhance your mental and emotional states as well.

There are many causes of depression and of course, if you feel that depression is a problem you should consult a licensed medical professional to get proper medical advice.

One of them, if not the most important considerations when planning a healthy lifestyle is diet.

If you think about it, food is fuel for your body, and its livelihood, substance and wellbeing greatly depends on what you eat.

Your physical state is highly affected by diet, so it makes sense that our brains and emotional state will be as well.

healthy-food-Paleo lifestyle

Your Diet Affects the Development of Depression

Having depression can be quite depressing. Pardon the lack of an appropriate expression, but the main thing is that we all know that depression can be pretty devastating.

It is a hindrance to your social advancement as well as to your personal happiness.

There are some cases that people find a relief for depression by eating food or diet supplements that boost up the level of tryptophan.  Tryptophan is a kind of amino acid that is responsible in producing serotonin.

There is also a study that proves that carbohydrates is an anti-depression supplements. It lessens the premenstrual syndrome for about three hours.

By simply eating a high density of carbohydrates can diminished the effect of depression in the body.

Carbohydrates repair the imbalance in the ration of the specific fatty acid. Imbalances of fatty acids can affect the risk of depression.

There is also a study that shows an association between moderate consumption of caffeine drinks which lower the symptoms of depression. Indeed, any excess can heighten the risk.

Proper diet also helps to lower the tendency of committing suicide, in which depression is one of the primary causes.

In this study, the doctors have formulated that by drinking coffee or tea, you can reduce the effect of depression.

There are also certain habits that contain harmful substances that may trigger the symptoms of depression, like drinking alcoholic beverages, too much cigarette smoking, and drug overdose.

Vitamins and other food nutrients such as Vitamin B, Iodine, Vitamin C, Calcium, and Amino complex have been associated with some protection against depression.

Niacin is also a very important in the production of tryptophan that helps promotes Vitamin B3 and it has been found out that it regulates blood flow in order to avoid mental depression.

Vitamin B12 and Calcium ingredients may help in depression that take place during the monthly menstrual period.

In the year 2001, there was a study that proves that this vitamin can prevent postpartum depression.

Those kinds of food supplements and vitamins may enhance the effectiveness of SSRI and other antidepressant.

In order to avoid depression you must choose your food wisely and have a proper diet.


The More Colorful The Plate – The Better the Mood

Remember – “The More Colorful the Plate, the Lower the Weight.” That statement and nutritional adage refers to getting rid of the burden of depression too.

While an unhealthy diet consisting of processed foods or sugar puts on weight, it apparently extends to how one feels or their emotional health.

You Are What You Eat

Evidently, you are what you eat and the more healthy the diet, the lower the incidences of mood swings or depressive episodes.

Studies and research indicates that diets that are not packed with certain vitamins or minerals not only accelerate the aging process but also cause shortages in mood-enhancing chemicals, such as serotonin.

The Key to Alleviating Stress and Elevating One’s Mood

Serotonin is a neurotransmitter as well as a mood stabilizer. Therefore, it plays an important role in alleviating stress, anxiety, and depression.

The following foods can increase the amount of serotonin that is produced in the bloodstream and enhance one’s overall outlook and mood.

  • Fruits. One of the less-known types of serotonin-producing foods, fruits such as pineapple, sour cherries, plums and bananas are all good foods to eat to improve one’s mood. In addition, cherries contain melatonin, which is a natural sleep aid.
  • Protein. Eating turkey, which contains tryptophan, increases the manufacture of serotonin in the brain. In turn, the food promotes feelings that are more positive. Other proteins that aid in serotonin production include seafood, eggs, whey protein, and beef. Try to select animal products that have not been raised with hormones, and choose grass fed or pasture raised products.

Another serotonin-boosting protein food is nuts. Nuts boost the manufacture of selenium, which is found to be lacking in patients suffering from depression. Lean meats and legumes contain selenium too.

Because sugar-rich snacks can inhibit the production of serotonin, it is better to replace sugary or processed snacks with more natural foods, and whole foods, such as nuts or fruits and lean protein.

Feeling Depressed? Eat more Protein

On January 5th 2006 researchers announced their studies, they learned that protein p11 plays a key role in depression.

Protein p11 appears to regulate signaling of the brain chemical Serotonin.

In so many studies done before Serotonin has been linked with depression and also anxiety disorders.

The funny thing is Serotonin is what nearly every anti-depressant is made to regulate, including Prozac.

What’s the difference between protein p11 and Prozac you ask?

Prozac uses compounds called SSRIs, which increase levels of Serotonin in your body.

These compounds interact with 14 different serotonin receptors. Prozac stimulates some of the receptors that cause negative side effects; p11 does not interact with these receptors.

So is this the end all cure all?

Maybe, some people react differently, if you do not experience any positive effects from anti-depressants then you can try Paxil.

This aims at the future of antidepressants targeting the 5-HT receptors, which cause very few side effects.

!Entreprenuer Alert!

Since p11 is a natural (organic) chemical it cannot be patented! Using p11 in future antidepressants will soon be huge.

The funds to get such a business started are unknown, but you could do some research and some deep pocket investing to be the first to jump on this market.

  • Carbohydrates. Most carbs in the diet will boost the level of serotonin and reduce the incidence of depression. Add pasta, whole grain bread, and white potatoes to the menu.
  • Dairy products make people feel happier too. Try such dairy foods as cheese and milk, each of which contain mood-boosting chemicals or produce an increase in serotonin. 

Nutrients That Ward Off Depression

Beta Carotene

Beta-carotene is also helpful in relieving depression. Some of the foods in this group include cantaloupe, carrots, broccoli, and apricots.

Vitamin C

Vitamin C-rich foods are helpful in fighting depression too. These foods are made up of citrus fruits, such as limes, oranges, and grapefruit.

Vitamin E

Vitamin E not only plays a role in immune system functioning but contributes to nerve health as well – ameliorating any episodes of depression. Nuts, seeds, vegetable oils, and wheat germ are all foods that contain vitamin E.

Change the Way You Eat and Increase Your Level of Activity

When it comes to alleviating depression in the diet, a healthy mix of complex carbohydrates combined with fruits and vegetables can help alleviate mood swings and depression in general.

Make sure that any processed snacks, such as chips or packaged cookies, are removed from your shelves and concentrate on eating fresh produce and fish.

Once you start eating healthier, you will exercise more, which can further elevate mood and stave off depression.

In fact, when you take part in an exercise activity, such as walking, jogging, or running, your body produces more of the mood-enhancing hormones called endorphins. Therefore, after a while, your mood will improve just by eating healthier and exercising more.

Research shows that people who follow this kind of approach do not need to take mood-enhancing drugs or anti-depressants if they make healthy eating and regular exercise a routine practice. 

5 Mood-Boosting Foods

When searching for information on how to keep depression at bay, you will come across many suggestions.

These may range from getting enough sleep, meditation, and exercising, to striking a healthy balance in your professional, social and personal life.

Everyone is different, and it’s important to get the opinion of a medical professional if you are struggling from depression. But one thing you can also try is to tweak what you eat.

Studies have found that certain foods elicit a calming effect based on how their nutrient content interacts with the body. When eaten, such foods can help boost your mood. Here are five examples for you to try:

1. Walnuts

Rich in healthy fats and protein, walnuts are a healthy snack option over salt-laden crackers and potato chips. While most nuts and seeds are good at fighting depression, walnuts have an edge due to their high content of omega-3 fatty acids.

Researchers have found that there is a correlation between this nutrient and healthy brain function. Some studies report high occurrences of depressive disorders in communities that do not get enough of omega-3 fatty acids from available local foods.

Therefore, if walnuts are within reach, ensure you get your fill and acquire enough omega-3 to help you fight off depression precursors such as anxiety and stress.

2. Chocolate

One widespread notion about chocolate is that it is a comfort food, which makes people happy. It turns out that this assertion bears some truth. The explanation behind how chocolate makes people happy is in its chemical nature.

Nutrition researchers discovered that chocolate affects the brain by releasing neurotransmitters that have a positive effect on human emotions. One of these is serotonin, which is known to uplift mood.

Chocolate also triggers the release of endorphins in the brain, which relieve pain and induce feelings of euphoria. This snack has even been found to stimulate production of phenylethylamine, a neurotransmitter that affects blood pressure and glucose levels to arouse emotions similar to those that a person experiences during romantic affairs.

Another compound in chocolate that leads to feelings of well-being is lipid anandamide, which has similar effects to THC (tetrahydrocannabinol), the chemical compound in Marijuana that causes a high.

3. Turkey

It is the level of tryptophan contained in turkey that makes it such a good food for boosting the mood. Tryptophan is a type of amino acid present in various protein-rich foods.

It plays a vital role in the production of serotonin, the “feel-good” neurotransmitter your body produces. Eating turkey and other foods rich in tryptophan more often can ensure your body is producing enough serotonin, which will ultimately help you maintain high spirits and prevent depression.

4. Green Tea

Having a bad day? Green tea is an excellent beverage to help you cope with stress and prevent depression. The magic ingredient that gives green tea its anti-stress and relaxation benefits is Theanine. This amino acid is even used to treat anxiety and hypertension.

6. Low Fat Dairy

Nutrition experts know that low fat dairy products lower cholesterol intake, which in turn reduces the risk of developing cardiovascular disorders.

However, the depression fighting capabilities of low fat dairy products can be traced back to their high content of vitamin D.

Some studies have linked lack of vitamin D with depression, and low fat dairy products can ensure that you are getting enough of this essential mood-boosting nutrient.

There is a growing body of scientific evidence to suggest that various foods have a calming effect on the body. Those mentioned above are just a handful of comfort foods you can try to experiment with and see how they affect your mood. However, if you want to beat depression, it is important to look at your diet as a whole, and to seek medical guidance.



Your physical state is highly affected by diet.

Your Diet affects the Development of Depression

  • Carbohydrates repair the imbalance in the ration of the specific fatty acid.
  • Vitamins and other food nutrients such as Vitamin B, Iodine, Vitamin C, Calcium, and Amino complex have been associated with some protection against depression.
  • Niacin promotes Vitamin B3
  • Vitamin B12 and Calcium

The More Colorful The Plate – The Better the Mood
You Are What You Eat

The Key to Alleviating Stress and Elevating One’s Mood

  • Fruits
  • Protein
  • Carbohydrates
  • Dairy

Nutrients That Ward Off Depression

  • Beta Carotene
  • Vitamin C
  • Vitamin E

Change the Way You Eat and Increase Your Level of Activity

5 Mood-Boosting Foods

  • Walnuts
  • Chocolate
  • Turkey
  • Green Tea
  • Low-Fat Dairy


– Have you been depressed?

– What are the foods you like to eat when you are depressed?

– What are the foods that could improve your mood?

– Are you aware of other foods to eat to ease depression?

– Do you know other natural treatments for depression?


How To Maintain Your Memory Functions As You Age?

maintain memory functions


Aging is a natural process of growth and life. It’s a fact and should be faced head on. But, are there ways to keep your memory function as you age?

As you age, it is natural that your memory is not going to be as good as it used to be.  If you have children, you may notice how well their memory functions.

However, as you move further into adulthood, you may find that your memory is decreased.  In fact, it is known that most people experience decreases in their ability to learn new things and remember them as they age.

Part of these changes in memory can be related to lack of attention as your focus is divided into so many different areas.

For example, if you are a working parent, sometimes it can be overwhelming to remember all the appointments for the whole family.

You need to know who needs to go where and when.  That is why using a calendar becomes extremely important.  This would be considered normal memory problems.


Another reason for the increased difficulty in remembering things as you age is also biological.  The brain changes and those areas related to memory are also affected with mild impairments occurring in memory.

The ability to process information and to react to it slows, as does the ability to multi-task.  However, with a little more effort to learn and remember new things as you age, it is still possible.

However, it is important to note that the cognitive and biological changes were seen in normal aging are not the same as those seen in abnormal cognitive changes that occur due to dementias such as Alzheimer’s, for example.

Here are some ways to identify normal forgetfulness from abnormal forgetfulness:

1. The passage of time

The passing of time is often to blame for decreased memory in normal aging.  In other words, if you do not think about particular memories often, there is a greater chance of forgetting them.

If the event was not of huge importance to you, there is also a greater chance of forgetting the details surrounding the event.  This is normal.

The memories that you call upon more often will be retained more easily.  However, if you don’t use those memories, you lose them.

Abnormal forgetfulness, on the other hand, is when you cannot recall recent events such as what you ate for breakfast or who visited you that day.

2. Stressful events

If you are asked to recall events from a time of stress in your life, it is likely due to normal memory lapses.  During times of stress, your brain has a harder time storing information.

3. Repetition

If this is the second time that you tell your daughter the same story in two weeks, this is more likely due to normal forgetfulness.

However, if you tell your daughter the same story during a visit lasting thirty minutes, that is not normal.

4. Date

Normal forgetfulness includes not remembering the exact date but having a general idea of the time of the month, and the problem-solving ability to look the date up on the most recent edition of the newspaper you received that morning.  Someone with abnormal memory will not even know what year it is.

5. Self-care abilities

If you experience some forgetfulness but are still able to remember to wash and dress, to eat, to go to the grocery store, to take your medications (you may need to use a pill box as a personal reminder), your memory is likely still within normal ranges for your age.

However, if you do not remember how to do these tasks or even that they need to be done, then that is abnormal.

6. Familiarity

It is normal to get lost in unfamiliar locations, such as when you are visiting a new area of your city.  However, it is not normal to get lost and not remember familiar locations such as your own neighborhood or who your family members are.

7. Frustration levels

Someone with normal forgetfulness is not likely to get angry or upset when reminded of something.

People with abnormal forgetfulness will often display denial, anger, or defensiveness when reminded or when faced with questions that test their memory for dates, places, and more.

They may even accuse you of stealing something that they lost and cannot locate.

improving your memory

Adjusting to an Aging Mind

As our brains age, we’re less likely to think as quickly or remember things as well as we used to.

Research is now showing how the brain changes and adapts with age. You can use what we’ve learned and follow a few simple tips to help remember things and avoid scams.

Dr. Denise C. Park, director of the Royal Center for Healthy Minds at the University of Illinois, explains that the knowledge we gain from life experience can sometimes compensate for other changes in our brains as we age.

Older professionals can often be better at their jobs than younger ones. “Your memory may be less efficient,” Park says, “but your knowledge about how to do it may be better.”

Researchers can design tests that expose problems in the aging mind by creating tasks in which older adults can’t use their experience.

These tests reflect real-life situations like getting upsetting medical news or having a crafty scam artist pressure you for an answer.

One key to dealing with situations like these, Park says, is not to make rash decisions. Ask for further information and more time to consider. Discuss it with friends or relatives.

Perhaps the most common trouble people face as they age is remembering things. Park says it’s important to acknowledge that your memory is fallible.

“For medicines, driving directions or other things with specific details, don’t rely on your memory,” she says. “That’s good advice for everybody, but especially for older adults.”


Connecting Aging and Memory

It is a well-known fact that aging will affect memory for many different reasons.  Family members, friends, spouses, and careers all suffer because of aging and memory loss.

Loss of memory seems to be a part of life that may sneak up on a person, gradually growing worse until it is finally acknowledged as being serious to warrant attention.

One of the least-heard-of ways people are affected by the loss of memory is called male menopause.  It seems to be more of an issue to keep the health problems affecting men a secret than it is for women.  The male pride can be extremely sensitive in the areas of failing health.

The first memory that seems to be affected by aging is the short-term memory.  It is easy to assume that one may be in the first stages of Alzheimer’s when memory loss begins to occur.

Indeed, some may laugh at the idea of male menopause.  After all, everyone knows menopause is something women endure, right?  Unfortunately, this is not at all true.

Most men just never seek help for this condition because of not being aware of their feelings on a conscious level.  Men are taught to put their emotions aside because to openly acknowledge them is perceived as a sign of weakness.

Forgetfulness is at the beginning of the list of changes occurring later in life.  The mental processes are slowing down.  We begin to run low on hormones after the age of 40.

There is a steroid hormone that the body will normally produce, using cholesterol as its main raw material.  It converts into other steroids the body uses.  The level of this hormone declines with age.

Low doses such as 10-30 mg a day have been shown to be a memory enhancer with a punch!

Possibly the most powerful memory enhancer of all, it is also an anti-inflammatory aid which helps arthritic conditions when given at high doses of 400-500 mg per day.

Other benefits of this hormone increased energy levels, balanced hormone levels, and repair to the sheath that covers neurons in the central nervous system.

Many women are able to laugh and joke with others about the effects of menopause, especially the memory loss.

It may be harder to notice memory loss caused by menopause simply because women and men are both caught up in working and rearing their children.  This causes preoccupation of the mind, due to the busy lifestyles.

Aging and memory loss are no joke. Certainly, and even those who are able to find the humor in it may secretly be covering for the frustration it actually causes in their day-to-day lives.

Forgetting can be a scary, intimidating part of the aging process.  Once it becomes such a problem that the elderly are faced with their loss of independence, it is certainly no longer a joke to one of them.

It can cause life-threatening confusion, sometimes causing them to wander away from home and get lost, cause a vehicle accident by wandering into the street or subject them to the fierce elements of nature.

Easy Tips for Maintaining Memory Function

Your brain is an extremely powerful tool and it has an amazing ability to adapt and change, regardless of your age.  This ability to adapt is known as neuroplasticity.

This is a natural process which you can harness to increase your cognitive skills, and improve both your learning ability and memory.

One of the first things you need to pay attention to is your sleep patterns. It is so important to allow your body to sleep as it is critical when it comes to both learning and memory.

In addition getting adequate exercise also gets your brain into tip-top shape. When you exercise your body you are also exercising your brain. Exercise helps to improve the chemicals in your brain and to protect your brain cells.

Everyone leads a busy lifestyle these days and you need to make time for socializing with your friends. Life would be very boring with spending time with friends and having some fun.

Just the act of socializing with your friends can boost your memory. Interacting with others has shown to be one of the best brain exercises you can do.

A Harvard research study showed that people who had active social lives encountered the slowest rate of memory decline.

While meeting with your friends is great, it is not always possible to get together at convenient times. So if a friend isn’t available, why not socialize with your pet.

Laughter is the best medicine and this is very true when it comes to your brain. When you laugh you use multiple areas of your brain and you activate areas that play an important role in learning and creativity.

Not sure what to laugh about? Try laughing at yourself by not taking yourself so seriously. Find people who are fun and hang out with them.

Another way to lighten your mood is to keep a fun toy on your desk or a fun poster on your wall.

One of the worst enemies for your brain is stress. If you allow your stress levels to build it can actually destroy your brain cells.

It also damages an area of the brain called the hippocampus. This is the region where new memories are formed and where old ones are retrieved.

If you need to remember something important, write it down on a pad or use an electronic device like cellphone or tablet that lets you store notes and reminders.

Another way to remember things is through routines. Take your medicine with a snack or a particular meal, for example. Always keep your keys and wallet in the same place.

You can also use your imagination. If you imagine doing something beforehand, Park says, you’re much more likely to do it.

So, for example, imagine taking your medicine in as much detail as you can, paying attention to where, when and how.

Practice can help, too. Rehearse talking to a salesperson. Visit somewhere new in advance.

Keeping your brain active with activities that require mental effort, such as reading, may help keep your mind sharp. Staying physically active may help, too.

All of these above points have one thing in common. And that is working on leading a healthy lifestyle that includes eating right, exercising and making time to be with your friends.


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how maintain memory functions


Recognizing Worry Is Within Yourself



Are you constantly worrying about everything? Most people worry mostly about relationships, finances, your parents, children, job, school, and everything. Sometimes, not even realizing it?


Well, do your negative thoughts take control of your mind and drive you absolutely crazy?


Most people’s worries do. But, there are a few things you have to think about and do in order to get your thoughts back on track.


Individuals can spend weeks, months and in some cases years in psychotherapy working on changing their thoughts or behaviors.


They do this to find some way not allow worry and stress overcome them, but you have to realize the change depends on you.



Worry Lies Within Yourself


One of the life’s hardest lessons to learn is that you are able to only change yourself.

Some individuals spend excessive amounts of time and energy worrying or frustrated by other people’s thoughts and behaviors.


You are able to rail against the rain or feel sanguine about the snow, but there is not a lot you are able to do about it.


Why should you believe you can change someone else’s behaviors and thoughts with just a couple of choice words?

If you toy with it for a minute, it sounds rather ridiculous.


Yet you do not think about it when you have a worrisome reaction to another person’s behavior or words.


Perhaps, you say things like, How could they say such a thing!” or

How can anybody be so rude?” or

Don’t they recognize how much they hurt me? Why do they do that?”


Many people frequently react in this way because emotions are part of most people’s innate decision-making skills.


You react and respond emotionally to emotional needs of your own, rather than in a logical, rational manner.


Therefore, when someone touches one of these emotional needs, you can respond in a way that may not make a whole lot of sense to an outside observer.


What can you do instead? Make a polite request for another to stop the behavior that you find frustrating, annoying or makes you worried.

But that’s it, just once.  After that, you just become a nag and will be ignored.


Repeating something over and over again does not suddenly make people more aware of themselves, it just makes them aware of how annoying you can be.


There is no magic to stopping trying to change other people’s behavior. Catch your thoughts before the upset you or you start getting that worried overwhelming feeling.


If you have already said something in the process, now’s the time to stop and go no further.


Unless you are the other individual’s parent, they have probably already heard it and may have even tried stopping the behavior.

Hearing it again is not going to suddenly change their behavior.


Individuals can spend weeks, months and in some cases years in psychotherapy working on changing their thoughts or behaviors.


They do this to find some way not allow worry and stress overcome them, but you have to realize the change depends on you.


The reason for this, such change often takes that long to understand, practice, and then implement.


Behaviors most significant to other people are also likely behaviors that are important to ourselves and not readily changed, even if we wanted to.


They sometimes are integrated part of another’s personality or way of thinking about and looking at the entire world.


So save yourself some frustration today and try to learn to stop trying to change others.

Focus instead on changing your own faults and you may find yourself living a happier and more peaceful life.




What Worry Can Do?


Are you an unreasonable worrier? Maybe you subconsciously think that if you “worry enough”, you are able to prevent bad things from occurring.


But the fact is worrying may impact your body in ways that might surprise you.

When worrying gets to be excessive, it may lead to feelings of high anxiety and even cause you to be physically sick.



What Occurs With Too Much Worrying?

Worrying is feeling anxious or being overly concerned about a state of affairs or issue.

With unreasonable worrying, your brain and body go into overdrive as you perpetually center on “what may happen.”


In the middle of excessive worrying, you might suffer from high anxiousness — even panic — during all your waking hours.


A lot of chronic worriers tell of feeling a sense of imminent doom or unrealistic fears that only step-up their worries.


Ultra-sensitive to their surroundings and to the criticism of other people, excessive worriers might see anything — and anybody — as a likely threat.


Chronic worrying impacts your daily life so much that it interferes with your appetite, lifestyle habits, relationships, rest, and job performance.


A lot of hoi polloi who worry overly are so anxiety-ridden that they look for relief in harmful lifestyle habits like overeating, eating junk food, cigarette smoking, or utilizing alcohol and drugs.


Chronic worrying and emotional tension may trigger a host of health issues. The issue happens when fight or flight is triggered daily by unreasonable worrying and anxiety.


The fight or flight response makes the body’s sympathetic nervous system release stress hormones like cortisol.

These hormones may boost blood sugar levels and triglycerides (blood fats) that may be used by the body for fuel.


The hormones likewise cause physical reactions like:


  • Trouble swallowing
  • Vertigo
  • Dry mouth
  • Quick heartbeat
  • Tiredness
  • Headaches
  • Inability to concentrate
  • Crossness
  • Muscle aches
  • Muscle tension
  • Nausea
  • Anxious energy
  • Speedy breathing
  • Breathlessness
  • Perspiration
  • Quivering and twitching


All of these systems interact and are deeply influenced by your coping style and your mental state. It isn’t the stress that makes you ill.


Instead, it’s the effect responses like excessive worrying and anxiety have on these assorted interacting systems that may bring on the physical illness.


There are things you are able to do, though, including lifestyle changes, to alter the way you react.


recognizing worry




Developing these ten attributes builds character, which serves as a jumping-off point for dynamic action in living a worry free life?




We are able to live a balanced and fulfilling life by centering on spiritual development as a top priority, and by devoting time to the other areas: physical, mental, career, financial, family, and social/recreational.


You can provide balance in your lives by:

  • keeping up your wellness and vitality
  • developing a clear mind and a positive mental attitude
  • discovering your talents and doing your part in a meaningful career
  • meeting your financial needs and responsibilities
  • taking care of your responsibilities to family
  • taking time out for fun
  • building meaningful friendships




Belief in ourselves and trust in a Higher Power can help us through tough times.

Letting go and letting God enables us to accept and appreciate life in all its diversity.

Faith in a Higher Power allows us the stability and peace we need in life.




Forgiveness comes from a compassionate heart.

You were able to find strength to forgive ourselves and other people.

Retaliation and violence are often the consequence of a lack of forgiveness. A forgiving attitude gives you serenity.




Being dependable gives you dignity and faith in yourselves. You can be honest without hurting the feelings of other people.


Honesty is what you do when no one is watching in addition to when other people are present. Integrity includes honesty and requires adhering to your values and morals.


People of integrity do not compromise their principles for money, comfort, or quick results.

Integrity demands courage and the strength of one’s convictions. This individual serves as an admirable example for other people.




Positive relationships revitalize you, relating easily with other people decreases feelings of solitude.

Perceiving the beneficial qualities in other people and showing appreciation are keys to having better relationships.


Listening to other people is one way to let them know they are important to you.

As your ability to listen and communicate improves, so does your strength in building successful relationships.


Though you may disagree with somebody, you can select words that show regard for that individual’s viewpoint.

Learning to relate effectively with other people is a skill that can be developed.




When love is aroused in you, other great qualities–such as joy, inner peace, and courage can develop automatically.

Love is brave and forgiving. Your soul is love. Love is our essential nature.




To accomplish anything in life, you must create a goal and then take positive action to achieve it.

Motivation starts with a solid desire from within oneself.


To make a wholehearted effort towards your goals, you must be extremely motivated.

Envisioning your dreams will increase your motivation to accomplish them.


Strong motivation, combined with the will to take action, removes barriers that block your potential.





Perseverance heightens your ability to achieve goals. Perseverance is powerful. Inner growth and personal transformation require perseverance.


Your minds are our greatest handicap. Life’s toughest battles are fought within yourselves. You need the courage to win these battles.




Responsibility entails responding to the needs of the situation at hand. You have to determine the difference between unnecessary obligations and appropriate obligations.


Self-improvement is a creditworthy and unselfish action. It is a requirement to effectively helping other people.


You cannot make a substantial contribution to other people if you avoid helping yourself.




Self-confidence means that one believes in oneself. Self-confidence grows as you attain and utilize your strengths.


Experiencing a series of small, incremental successes is an excellent way to defeat fear and establish self-confidence.


As your self-confidence grows, you gain the ability to achieve your dreams and heighten your joy of living. Believing that you are worthwhile makes life worth living.


Acquiring these ten attributes enables you to live effective and fulfilling lives. Every person has tremendous potential.


You possess immense inner resources from which can make a contribution. Drawing upon these resources, you can develop yourself into the best human being you are capable of becoming.


Your life becomes a blessing, not only for yourself but also for all the individuals whose lives you affect.

It is human to be concerned but it is unhealthy to worry too much. Maybe you worry about several things.


It is not necessary to be anxious about every little thing that crosses your path in life. The fact is that many of still worry.


How do you deal with worry?

What can you do so that we do not worry about things so much?

Is there something that you can do to keep from worrying in the first place?


You are going to discuss the process of dealing with worry. Be better equipped to deal with worry so that you are able to do and be all that you want to be in your life.


To wrap up, even if worry starts with you or grows within you, the solutions can also come from you.

It springs from your decision to get away with worries and it initiates with your actions to do something about it.

Take the responsibility to own it and work it out for you to move on and continue on your journey to success.



How To Be More Creative?

more creative

What is creativity?

Creativity is an act of faith and an art of discovery. It is the ability of a person to create something that is new to the world based upon an innovation.

Example: When an apple fell on the head of Newton he formulated laws of motion which are the basis of many present day calculations. When Sir Thomas Alva Edison analyzed the need of light to fight with dark in the night, this analysis guided him in the invention of the electric bulb.

To some extent, creativity lies in every person whether he is a famous scientist or lower grade employee.

Creativity lies in depth of your soul in form of innovative ideas which either gets buried in corners of your heart with the passage of time or you do not get support from society.

So, the need only is to give life to your innovation.

Let yourself come out of you. Forget about restrictions of society, existing past trends and gain faith in you.

You can learn to be more creative by observing and following highly creative people through reading their biographies.

Give shape to your thoughts and bring your thoughts into life. Don’t be protractive in giving life to your innovation.

Creative people have a strong desire to express themselves and sometimes they need to fight to secure their rights.

artist-creative people

What are the qualities of creative people?

The answer to this question is that between a simple man and highly creative people the difference lies in mind, attitude and perception.

The main characteristics where creativity of a person can be judged are:


Creative people are not conventional. They need not stick to society norms and standards. They believe only in what they feel is right. They can bring an end to existing conventions.

Example: Galileo made a revolt against the existing beliefs in his times and proved that the earth revolves round the sun. And his work of that time is the basis of many calculations of the present era.


Creative people do not believe in superstition and have a strong desire to uncover the truth.


Creative people are highly intelligent and are constantly coming up with innovative ideas. They are always in search of what is missing in the world and what could be done more to make life better.


Creative people are driven by their vision. They have a strong desire to convert their vision into their achievements.


Creative people are visionary. Their vision lies in their heart and soul. And their priority is always towards their vision.


Creative people are highly intuitive. The work they have to do originate in their soul. They listen to their soul and let their soul guide them in their life.

Before thinking about how to be more creative, there are some real barriers that some people seem to have when wanting to enhance creativity.


Think if any of these things are applicable to you and your life:

1. Lack of time.

This is not as major as you may think. Linking thoughts and ideas only take seconds. It can happen anytime, anywhere.

Provided you are in the right state and pay attention to your own experience.

Creativity is more about the quality of the time you have and being receptive to yourself, though this does take some time.

2. Fear of being judged.

Individuals were often scared of expressing ideas. Creativity results in unusual ideas and perhaps even being different in some way.

They can be thought of as strange, odd or challenging. Fear of being considered weird, stupid or just different often kills creativity.

3. Lack of self-esteem.

When you do something creative, you go beyond the bounds of what has been safe and familiar in the past, to yourself and maybe even others.

When you are not sure about yourself, being different in any way can feel risky or make you feel vulnerable. The danger is that you give up your new insight to just blend in. Smash out of those shackles!

4. Fear of failure.

This inhibits anyone. If you are making a new connection in your brain there can be no inherent “right” or “wrong” about it.

Failure can only have two meanings really. First, that it didn’t work in the way you wanted it to. Second, someone else did not like it.

But so what!

Creativity is not reserved for genius only. Einstein was brilliant but he is not necessarily the best model of creativity for us.

You do not need specialist expertise to be creative. The fruits of your creativity may manifest in many, many differing ways.

If at any time you doubt your ability to be creative, remind yourself that several times every night you create an entirely new dream, which you script, act in and watch, which involves all your senses and has effects that can last long after they are over.

This creation is so very effortless most people don’t even recognize it as such.


How to be more creative?

How does one actually go about getting more creative?

Here are some ideas:

1. Find the right frame of mind.

Explore what states you associate with being creative. Discover properly what it is that triggers and maintains you being creative.

What’s your best time of day? What’s the best environment? Do you need to be alone or with others or alone in the midst of others? Do you need sounds or silence or background sounds?

Build a profile of your creativity state, then make time and space for it on a regular basis instead of waiting for some divine intervention and for it to just happen on its own.

2. Cultivate dreaming.

Pay attention to your experience of life and attention to your existing creativity rather than dismissing daydreams and dreams.

Don’t allow yourself to waste what you may already be discovering by ignoring it.

3. Ask yourself “What if?” and “What else?” and “How else?”

Always go beyond what you first thought, find more and more different ideas.

Keep on asking of the possibilities no matter how strange they may be.

Inquire relevant or even irrelevant questions. You may never know where the answers will lead you.

4. When and/or if you hit a problem, pretend your usual solution is not available.

This can work in many different ways. If your PC crashes today, how else might you do your work? If you usually argue face to face, what would happen if you wrote your feelings down instead?

Some solutions may be no better than the ones you’re used to. Others may offer you brilliant new opportunities. Do something different.

5. See how many different results you can get with the same ingredients.

Perhaps, many of you know that there is a cookbook called “Recipes 1-2-3” by Rozanne Gold, in which every recipe is made out of only three ingredients.

Some recipes use the same three ingredients but different processes or quantities come up with different results.

You can have some great fun by taking an everyday object and imagine or think about how many other uses it can have, you can even think about how to combine them with other objects.

6. Think of different ways to do the familiar.

Change the order in which you do things, use different things, use your less favored hand; as soon as you break the routine, move from a state where you are on auto-pilot to one where you are alive and alert.

You exercise unfamiliar brain connections and help build new links in your brain. A glorious feeling!

7. Look out for the difference that makes the difference.

When you encounter something that strikes you as different, ask yourself what it is about it that is so different or new or unusual. Where does the key difference actually lie?

Search for the uniqueness or exceptionality. What is the ‘it’ factor that makes it stand out?


Disney Creativity

The Disney creativity strategy is for developing your dreams and giving them the best possible chance of becoming reality.

It is named after Walt Disney, who often took on three different roles when his team was developing an idea; the dreamer, the realist, and the critic.

Robert Dilts, an NLP pioneer, modeled and developed this strategy as an NLP tools.

The strategy separates out these three vital roles involved in the process of translating creative ideas into reality so that they can be explored separately for maximum clarity and effect.

You can also play all three roles yourself with your own wants, needs, and goals.

However, the usual way to use it is to allocate three roles to different people (realist, dreamer, and critic) to assess plans or tasks.

Ask someone to act as the dreamer and tell you all the possibilities of the idea.

Ask someone else to examine exactly what would be involved in putting it into practice (realist), and someone to take a hard look at it and really evaluate its strengths and weaknesses (critic).

You may want to rotate the roles. If doing it on your own, be sure to keep the roles very separate and write them down.

You can even use this in a meeting broken down into three stages and each role as a separate stage. Get everyone brainstorming and being creative first.

Then, get them thinking about what would actually have to happen in practical terms. Then, get them critically evaluating the possibilities.

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Creative Solutions with ‘What If?’

For the most creative solutions, you need to get your mind looking in new directions.

One of the most systematic ways to do this is with a list of words, primarily adjectives, to create “what if?” scenarios.

The process starts with the question, “what if it was…” and then you insert a word from the list.

It” in the question is the problem you’re working on, or the current solution or situation.

Let’s explain the process with an example or two.

Example one: You have an unpleasant co-worker. You aren’t sure how to deal with him, so you ask about the problem, “What if it was…” and insert from the list “smaller.”

How could you make the problem smaller? Spend less time with that person? Get reassigned?

“What if it was…  fun?” makes you wonder if being annoying yourself might keep the other person away from you.

“Closer” makes you wonder if this person might be nicer to you if they knew you better.

You continue down the list and work with each word a bit to get new ideas, which you will look at more analytically later.

Example two: Your house is too crowded because you’re running your business in it. You ask, “What if it was…” and insert the word list, “smaller.”

Your house is already too small, but could the business be smaller?

The word “divided” might give you the idea to keep the business in just one part of the house.

Since most words on the list won’t help, you can go through the irrelevant ones quickly. But don’t automatically dismiss them without a few seconds of consideration.

“What if it was hopeless?” may seem like a useless question, or it may make you realize that you just can’t keep the business in the house any longer.

Moving into a rented office might be the most profitable as your creative solutions.


The Creative Solutions Word List

Feel free to create your own list of words. You’ll want to use adjectives, descriptive phrases, and any words that can change your perspective.

Here is a short list to get you started:

What if it was… larger, smaller, farther away, closer, sooner, later, easier, more difficult, higher, fat, rich, short, black, certain, hopeless, newer, boring, casual, subtracted from, cheaper, common, divided, more interesting, extravagant, subtle, or fun?

Just as with most problem-solving techniques, it’s important to allow the ideas to flow without judging them initially.

You don’t want to stifle the creative process. Take notes, and then evaluate your ideas later, when you have a page full of creative solutions.

Have some fun being creative and doing things differently to generate more creativity. It feels wonderful!

And if you have found that your progress to success or the outcomes you desire has been blocked or gone stagnant, then think about being more creative in how and what you are doing.

Creative Thinking Techniques

Do you want to have a mind of a creative inventor? Start redesigning everything you see.

Imagine better cars, faster ways to serve food, or better light bulbs. If you do this every day for three weeks, it will become a habit.

Do you want to be the person who always has something interesting to say? Train yourself to look at things from other perspectives.

What would the president say about this? How would a Martian view it?

What’s the opposite perspective? The point isn’t to ask others silly questions, but to ask yourself, to see what interesting ideas you can get.

Do these until it is a habit and you’ll always have something interesting to add to a conversation.

Want systematic creativity in poetry?

Put a word on each of 40 cards: 10 nouns, 10 verbs, 10 adjectives, and 10 random words.

Shuffle, deal out four cards and write a 4-line poem using one of the words in each line. Your mind will find a poetic use of any word if you use this method often.

Hopefully, the examples, ideas, and strategies presented above would help you to be more creative. There is no formula or particular technique to be creative.

Since you are unique and different from the rest, you have your own way of doing things and making things work for you. You have your own way to be creative!

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What Is The Relationship Between Hypnosis And The Mind?

hypnosis an mind

The power of your Mind is truly awesome.  You can use your mental powers to achieve success that, up until now, you have only ever dreamed of.

It is a Universal truth that life tends to move you towards the physical equivalent of your predominant thoughts and feelings.

A great many people are well aware of this fact but most find it extremely difficult to apply this knowledge and put it to work effectively in their lives.

The expression mind over matter refers to our mind’s ability to overcome a challenging situation.

Giving up smoking, for example, is an ongoing mental battle between wanting a cigarette and equally wanting to resist the craving.

power of the mind

Hypnosis and the Mind

The mind has the power to relieve those intense cravings by arming you with the message that you don’t really want a cigarette, and that you’re so much happier without one.

Your intense focus and concentration on those positive thoughts is in itself a degree of hypnosis. You’re utilizing the power of your mind to overcome a challenging situation.

Therein lays the basic principle of self-hypnosis: utilizing the most powerful tool at your disposal, your mind, to help you through challenging situations which you’re unable to overcome through will alone.

Whether it be emotional problems, or physical pain of some kind, the power of the unconscious mind can alleviate your conscious awareness of that emotion or pain.

But for that to happen, you first need to get in touch with your unconscious mind. That is what self-hypnosis can do. It can help you get in touch with your unconscious mind and benefit from its power.

We do it daily. We all learn and benefit from our unconscious mind without being aware of it.

We may spend hours so completely focused on a specific thing that we literally don’t recall having a conscious thought throughout that period of time.

All this while, our unconscious mind is working for us and we don’t even realize it.

It seems to most of us that our thoughts are random, sometimes erratic and beyond our control.

Our emotions truly do run us most of the time. When we have an emotional response to a thing we tend to go into automatic thinking as the subconscious programs in our mind take over.

All too often these programs are just rehashed memories that create negative emotions and negative thoughts that hinder us from moving in the life direction that we really want.

Our dominant thoughts and feelings are usually negative in nature due to the conditioning that has taken over on this planet.

The real power you wield is the conscious ability to change your dominant automatic thinking.

By doing so you can ensure your feelings and thoughts are more positive in nature, more aligned with your desires and are therefore creating the life experiences that you want.

This may sound like a tall order but there are many great techniques and tools to accomplish this. One of the best tools to recondition your mind for success is self-hypnosis.

Likewise, hypnosis can help people reach their goals, just like manipulation. Because the human mind can be divided into the subconscious part and conscious part, and because each is different in functions, it means there are more ways of working with your brain.

Hypnosis uses the subconscious, because, unlike the conscious, which directs an activity, it controls it.

The unconscious psychical aspects, which don’t require involvement or control, can be dealt with through hypnosis.

Its popularity is increasing daily because of the major changes that can be done with it easily and quickly.

Academic applications of hypnosis like the apprehension of communication skills, memory development, and removal of mental blocks, the elimination of stage fright and class participation fear can be very useful for children, but for grown-ups as well.


Hypnosis is great for those who need to enhance their motivation and improve their performances by overcoming their fears of public speech, of tests, of failure. Sometimes, the hypnosis helps you uncover the real mental problem and fix it.

The therapeutic effects of hypnosis are most appreciated by persons with addictions, emotional and stress disorders obsessions and habits. Without help, the persons who suffer because of these problems don’t stand a chance.

Most know the torment of the desire or drive to commit the habit. Smoking, drinking and the unusual addictions to working or watching TV can be cured with hypnosis by changing the subconscious motivation.

For some, quitting is easy, but for others, it can be difficult no matter what method they use. However, hypnosis makes the process easier because it goes to the guts of the problem.

Interpersonal relationships are influenced by human behavior. In both career and romance, the way we act and what we say is of high importance. The subliminal and supraliminal language is decisive in how you want people to see you.

It is possible, with the help of hypnosis, to induce a certain image of yourself to those around you, but, because we cannot be sure how others think and how much we can control their actions, hypnosis can change your image of yourself.

This might even be better. After all, the most important, what you think of yourself.

This way, through hypnosis, you will change yourself and the subliminal messages sent to others “controlling” them.

Hypnosis has been used by wise men and women for centuries to create relaxed physical and mental states and condition the mind to respond differently to outside stimuli.

It is just as relevant and effective today as it ever has been.


In fact, with technological breakthroughs and advances in mind conditioning, it is possible to create profound lasting change with self-hypnosis recordings.

Many of the new recordings, by the best hypnotherapists, include binaural beat technology which entrains the brain to enter into specific mental states ideal for learning and reconditioning, and NLP exercises.

There are a great many recordings that are of poor quality, both in their sound and their suggestions, so beware. However, there are some excellent pre-made sessions on subjects that are as varied as the people who use them.

It is, however, possible for you to enter a hypnotic trance by yourself and then give yourself carefully chosen post-hypnotic suggestions, with just as much power as any hypnotist. These can be a list of simple affirmations that you mentally repeat while in the deeper stages of trance.

The trance state is so relaxing that most times you don’t really want to leave it as the conscious mind becomes extremely lazy while hypnotized.

Some prefer pre-made sessions or to visit a trained hypnotherapist.

Nonetheless, if you prefer to perform your own hypnotic session, which many people do, you must first ensure that you have a clear intention about your purpose and the objective you have in mind before you enter into a hypnotic state.

Ask yourself what you want to achieve from the hypnotic session.

You can use self-hypnosis and post-hypnotic suggestions very effectively to make any mental or emotional change you can think of.


Four Laws of the Mind Essential for Effective Self-Hypnosis

To make your self-hypnosis effective you need to be aware of certain principles.

If you are not aware of the following laws of the mind then you may end up creating the opposite of what you desire with your self-hypnosis practice.

1. Every thought affects the body as well.

In other words, although the mind and the body are understood to be separate in practice it doesn’t work that way. Mental stress can create knots in your back or even give you ulcers.

Therefore, Be aware of your thinking. If you are negative all the time to yourself or about your surroundings it is the same as negative self-hypnosis.

2. What you expect tends to be realized.

If you wake up telling yourself you will have a bad day you probably will. In other words, your expectations drive your results. Negative expectations are the same as negative self-hypnosis.

3. Imagination is stronger than knowledge.

You ‘know’ that ghosts and monsters do not exist. Yet hearing ghost stories at night will create fear. Especially if sitting around a campfire in a forest.

There is no contest. Imagination will always win. This is another point for the importance of positive thoughts and visualizations in your practice of self-hypnosis.

4. What you resist the most stays with you.

Have you ever had to stop doing something and found that it’s more difficult than you realized? Maybe you have had occasion to go on a diet and suddenly foods that you couldn’t have cared less about start looking very appetizing?

Maybe there was/is someone who irritates you and you know there is no reason to. So you try to keep the irritation away but it gets to you even more?

Basically, when you resist something it tends to stick. This happens because when you resist you have to think of the very thing you are trying to resist, so it’s continuously on your mind.

It’s as if someone told you that they would give you a $1000 if you don’t think of a pink elephant all day.  I’m sure you don’t spend your time thinking of something as random as a pink elephant. However, trying to resist that image of a pink elephant with a $1000 on the line would be impossible.

In other words, what you resist tends to stay with you. This means that in focusing on an affirmation for self-hypnosis, you have to phrase the affirmation in the positive.

For example, affirm what you want to achieve and NOT on what you don’t want.

Follow these four laws of the mind and your day to day thoughts will be more guided in a positive direction.

Of course, your thoughts create your internal emotional state which is the same as self-hypnosis. So you have to be aware of your thoughts to create the state of being that you desire.

Once you have decided what it is you want to achieve from your hypnotic session write a few affirmations that reflect your desires.

Make sure you word these statements in the first persona and also in the third person, as though you were talking to someone else with your name.

For example, if you wish to develop more confidence you would write “I grow more confident everyday” and “[state your name] you grow more confident everyday”.

Also, form a mental picture of what that new confident you looks like. Imagine how you will feel when you have that new found confidence. Exactly how does that “other” you walk with confidence?

How does that “you” talk with confidence? How does the “other you” react to everyday life, stressful situations and other people? How does that confident you think, dress and what is their approach life?

This picture is very important. During trance, you will picture that confident you standing before you and bring it to life in your mind’s eye.

Then you will step into this confident you and actually become that person. Afterward, you should recite your affirmations while thinking, feeling and imagining you walk, talk, dress and approach life as this confident “other” you!

This form of self-hypnosis incorporates NLP and is used to directly program your subconscious so that it will help you create that confident you in the real world.

The affirmations act as post-hypnotic suggestions which reinforce the NLP work and ensure your subconscious mind holds the correct “self-talk” that you are constantly involved in during the day.

This inner dialogue can make or break a person and it is important to program your mind with positive messages.

To create a state of trance in order to perform these mental sequences is quite easy. First find a quiet restful place where you will not be disturbed.

Once there sit or lie down in a comfortable position. Keep your head looking straight ahead and lift your eyes to look at a spot on the wall just above eye level.

Count from 20 down to 10 in a slow manner until you feel your eyes start to strain. You will want to close them. Allow your eyelids to close and continue counting until you reach the number 1.

Then imagine that a long winding staircase with 20 steps is there in front of you.

Move to the first step as you mentally say, “20. Going down, down, down. Deeper, deeper and ever deeper.

Then take the next step and say, “19. Deeper and deeper still”.

Then move to the next step and say, “18. Going down, down, down. Deeper, deeper and ever deeper.

Then the next saying, “17. Deeper and deeper still.”

Continue this until you reach the last step and imagine that the staircase has led you to a door. Open the door. Open it and see what is there. This is your special sanctuary where you are relaxed and safe at all times.

Once you enter your sanctuary perform the mental exercise given above. When you have finished your exercises, count up from 1 to 10 telling yourself that you are becoming wide awake with every number.

You will find that when you return to normal consciousness you are fully revitalized yet calm and relaxed. Perform your self-hypnosis everyday for 30 days and you will have created permanent changes in your mind and body.

Now that you understand the process involved with self-hypnosis and now have the skills to bring yourself into a hypnotic trance, the changes you can make and results you can create are only limited by your imagination!

Your unconscious mind is yours to learn from. Choosing to subscribe to self-hypnosis is just taking an already powerful tool to the next level, and getting the most benefit you possibly can out if it.

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Uncover Several Aspects Of Your Memory



Find out more about your memory as well as some mnemonic tactics that you can do to improve it.

There are two types of memory which can either be a long or short term. The latter is usually forgotten after it has served its purpose, while long-term memory stays with the person throughout his/her lifetime.

Memory is one’s ability to conveniently store, preserve and recall certain information as well as experiences. Conventional studies related to memory started in the area of philosophy and they comprised procedures of artificially boosting memory.

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Classes of Memory

Memory can be subdivided into three respective echelons which include sensory, short & long term ranks.

Sensory memory roughly corresponds to the preliminary 300 milliseconds subsequent to perceiving an object.

The capacity to glance at a substance then remember exactly how it appeared within a second is a good illustration of sensory recall at work.

Short term recollection allows one to remember only for a limited duration, not exceeding two minutes. And there are no rehearsals required here.

Contemporary estimates regarding the aptitude of short-term recollection are low, generally averaging on about 4 to 5 small items.

Nonetheless, memory capacity may be improved via a process known as ‘chunking.’

Many scholars believe that this kind of memory is chiefly dependent on particular acoustic codes vital for storage of such kinds of information, visual codes may also be applicable here but to a minor extent.

In contradiction, LTM can store quite large proportions of information for a remarkably unlimited time duration which can be the individual’s entire lifespan. Its storage capacity is also incredibly great.

Many people believe that the different sections of memory are correlated in one way or another.

It is generally believed that technique and depth of actual processing are the major determinants of how experiences are stored up in one’s memory, which is slightly different from rehearsal.



Psychologists have identified that it’s much simpler to memorize information that has been subcategorized than random data. For instance, it’s much easier to recite alphabetical letters when arrange from A-Z than it is on the reverse.



When information is associated in a distinctive manner rather than the regular way it would be much easier to remember. Loudly spelling out words is more memorable than when you just read information from a list.



Memory is best retained when one puts more effort towards understanding certain information. The more you practice the better your recalling ability.



People tend to recall descriptive paragraphs more than ambiguous sentences.


Categorization by Nature of Information

There are some memory oriented scholars who have divided long-term recollection into declarative and also procedural subcategories. Declarative memory necessitates a conscious recall.

There are particular conscious procedures that need to call back certain information in the mind for proper storage.

This is at times referred to as explicit memory because it comprises information which is openly stored and repossessed.

Declarative memory may also be categorized into semantic & episodic memory. The latter comprises data specific to set contexts like place or time, while the semantic memory is concerned with facts that are used from autonomous contexts.

Semantic recollection permits one to encode abstract information concerning the world, like ‘London is the administrative capital of England.’ On the contrary, episodic memory is utilized in individual memory recollection on issues like emotions, sensations and also an individual correlation of certain venues or time.

Autobiographical memory is related to an individual’s episodic events that are difficult to be eliminated from memory, like your wedding eve or honeymoon. This form of visual memory generally results in actual priming plus it’s assumed there’s some perceptual demonstrational system which underlies this particular phenomenon.

Topographical memory refers to one’s capacity to appropriately be oriented in a set space; consequently one would distinguish and then tag along with an itinerary, as well as distinguish familiar settings.


Methods of Memory Optimization

Memorization refers to a system of learning which permits one to recall data in verbatim. Rote tutorial is the technique that’s used in this mode of memory recollection.

To improve memory there are certain loosely connected sets of mnemonic ideologies and techniques which can be utilized to drastically enhance one’s memory in standard memory art.

These include healthy eating, stress reduction and physical fitness amongst others. Brain teasers along with verbal reminiscence tutorial procedurals will also be of great assistance.

Researchers have indicated that with such coaching it would only take14 days for one to show improved word fluency, along with memory.

However, you should supplement the above-discussed procedurals with activities that increase blood flow to your brain such as reading and actively socializing.

Reduce the amount of stress that you have to improve your memory. Stay away from emotional unsteadiness, depression and also try to get some proper sleep for the best results.

Memory Tasks

Correspondence paired learning

This refers to a situation where one learns to relate a single word with significant others. For instance, when presented with one given a word like ‘safe’ you will have to learn a corresponding remark like ‘green’ to stimulate automatic recollection of the two. This process occurs in a stimulus and rejoinder manner.

Free recalling

In this process, the subject shall be requested to study a certain list of statements then afterward recall or in-script several words which they will be able to remember.

Recognition processes

Here, subjects are requested to recall a certain list of pictorials or words. Afterward, they are requested to identify certain previously represented terminologies or pictorials that are set alongside a certain inventory of alternatives which weren’t there in the preexisting list.

Memory and Learning

According to mind & memory researchers, actual learning is characteristically thought to be a mental process.

Nevertheless, your brain is a standard physical organ which mostly functions in an electrochemical and psychological way.

There are some movements along with categories of exercise which will sufficiently stimulate your mind and aid in learning.


Workings of Your Brain
  • On average there are new cells that are produced in the brain right from birth up to the person’s demise. This accounts for the individual’s capacity to carry on with learning in a bid to sufficiently ‘update the mind database’
  • Every individual generally has around 100 billion functional neurons in the brain. Each of them comprises about 1,000 and 100,000 nervous links. The information would be conveyed electrically all through neurons via chemical neurotransmitters. If your mind is sufficiently stimulated while thinking or puzzling up data, then brain cells would liberate chemicals which enhance the intensification of certain hormonal links along the cell structures.
  • The brain does consume around 25% of the entire fraction of glucose along with oxygen that humans do absorb. Glucose serves as your brain’s chief source of energy and is vital for nourishing nerve fibers for better recollection of information. Through consuming complex carbohydrates, proteins or lipids one would sufficiently feed the body’s most hungry organ.
  • An individual’s biological state does support most of the mental efforts applied. When an individual does stand after long periods of heavy mind exercise, for instance, stretching up the legs would aid you to sufficiently refresh mind functionalities.
  • Exercises which comprise a clear combination of equilibrium coordination alongside learning certain intricate movements will produce a greater amount of neurons. Memory and relevant mastery of certain information can vastly be administered through exercises related to such categories. This is mainly because the prime motor cortex, cerebellum and also basal ganglia do coordinate physiological movements as well as thought structures through ordering a cycle of thoughts requisite in thinking.
  • Many educational systems prefer the classroom setting as their favorite method of learning. However, researchers have found out that it is not very effective because it lacks engagement. Tasks that incorporate movement, communication skills and solving problems can exercise your brain effectively.
  • Humor can also be used to stimulate the brain for meaningful perception & learning. For healing to occur one should have a bold spirit and have in mind the goal of linking individual energy sources for mental clarity in a fun-filled environment.


More Information about Memory

Memory is not intelligence, the power of the mind to process and deduct is attributed to intelligence, but we do know that memory does have some part in assisting a powerful mind.

All scientific disciplines are guided by many rules and equations. Without memory, even the most powerful mind would get lost in going back to the same basic ideas over and over again.

Understanding is also linked to memory, it is a simple fact that once you understand some idea or concept you stand a better chance of remembering it.

All humans have a limited capacity for memory, there are some exceptional cases of phenomenal memory abilities, but most people do not enjoy that rare gift.

With our limited capacity humans have devised many forms of communication to help us remember notions and ideas, even hundreds of years old.

It is not only ideas and concepts that we can allow the memory of. It is feelings and emotions, and certain moments in our lives you treasure.

Think of reading the memories of a historian that lived in the Roman Empire time, providing you know what life was at that time you can understand almost every aspect of his life.

Although memory is not Intelligence, memory techniques train the mind and practice its ability. Memory techniques exercise boost brain power and push the brain to process what it remembers.


Principles of Mnemonic Tactics

Another factor in improving your mind and your memory is through using mnemonic tactics. It has been shown in many studies that mnemonics have three fundamental principles that include imagination, association, and location.

And these three creates a powerful mnemonic system.

Association is the method by which you link a thing to be remembered to a method of remembering it.

Although association techniques are different and use the same principles, you should try and use what you know works best for you.

Thus, it is suggested that you implant your own associations rather than adopting a foreign system.

You can use association by doing these following things:

  • Tying or linking a thing to be placed on top of the associated object
  • Infiltrating into each other
  • Merging together
  • Wrapping around each other
  • Rotating around each other or dancing together
  • Being attached to the same color, smell, shape, or feeling


Imagination in memory is used to create the links and associations needed to create effective memory techniques.

Imagination is the way in which you use your mind to create the links that have the most meaning for you.

There is a natural difference between people since images created will have less power and impact on you, because they reflect the way in which you think.

The more strongly you imagine and visualize a situation, the more effectively it will stick in your mind for later recall.

Mnemonic imagination can be as violent, vivid, or sensual as you like, as long as it helps you to remember what needs to be remembered.


The third principal is location.

Location provides you with two things, a coherent context.

This means that you have a context into which information can be placed so that it hangs together and a way of separating one mnemonic from another.

An example of this is by setting one mnemonic in one bus seat, separate it from a similar mnemonic located in the back of the same bus.

Location spices up your memory and provides context and texture to your mnemonics, and protects and prevents them from being confused with similar mnemonics.

Setting one mnemonic with visualizations in the stadium in Milan, Italy and another similar mnemonic with images of a stadium in London, England allows us to separate them with no danger of confusion.

So, using the three fundamentals of Association, Imagination and Location you can design images that strongly link things with the links between themselves and other things, in a context that allows you to recall those images in a way that does not conflict with other images and associations.


How To Achieve The Power Of Concentration?

power of concentration


How do you concentrate? Why is concentration important, needless to say? Throughout the ages, great people have invariably had great concentration.

In art and science, business and warfare, literature, politics and philosophy, the real achievements of the race have been due to this power.

Concentration arises chiefly from being deeply interested and is very closely related to persistence and definiteness of purpose.

Concentration is an enemy to self-consciousness and vacillation. It enables a man to do the best that is in him. It is one of the characteristic marks of genius itself.

A timid person is erratic in their habits. They shift constantly from one thing to another, accomplishing nothing worth anything. Is it a book they’re reading?

Soon they turn the pages impatiently, skim lightly over the most important parts, hasten to learn the conclusion, and cast the book aside.

Is it a new business venture?  They enter upon it enthusiastically, but at the first sign of difficulty lose heart and give up. Every change they make causes a loss of time and energy so that they are always going but never arriving.

People make their own world.  To cultivate concentration they must think and do only one thing at a time.

Concentration is the art of continuous and intense application to a task. It is not an abstraction; therefore it cannot be offered as an excuse for carelessness.


Here’s an example:

A young man who worked in a bank was assigned to collect a note for $75,000. He received the customer’s check for the amount, had it certified, and returned to the bank.

Upon arriving at the bank, he immediately engaged a fellow worker in conversation, and then was sent out again on another errand.

He loitered on the way, and when he returned, the bank had closed and everyone had gone home. That night the young man told his father how he came to have the check still in his pocket.

His father made him call the president of the bank at home, and early next morning the young man handed in the check.

The president called him into his office and said: “We don’t require your services any longer.”


Thoroughness is one of the marks of a self-confident person. They do everything they undertake just as well as they can.

If it is a business matter to be discussed, they first inform themselves so completely that they are able to talk with accuracy and intelligence.

If it is a public speech to be delivered, they don’t wait until the day before and then put together a few hastily considered thoughts, but all is carefully and thoroughly prepared long in advance.

Such a person speaks little of what they are going to do, but first does it and lets their work speak for itself.

Every person should get an idea of values in their life. There can be no true success where time and talent are squandered.  “Every moment lost,” said Napoleon, himself a wonderful example of concentration, “gives an opportunity for misfortune.”

The building of a self-confident person requires effort, self-sacrifice, and singleness of purpose.

It is not quantity but the quality of work that differentiates one man from another. One thing well and thoroughly done is better than any amount of careless work.

The person who is completely absorbed in the present duty has no time for discontent and discouragement. Time does not hang heavily on their hands, for the clock is not their master.

No one can become deeply interested in work that is distasteful to them. Thousands of people struggle upstream all their lives because they are in a job that doesn’t fit them.


An anonymous writer said:  “It is a sad parody of life to see a man earning his living by a vocation which has never received his approval. It is pitiable to see a youth, with the image of power and destiny, stamped upon him, trying to support himself in a mean, contemptible occupation, which dwarfs his nature, and makes him despise himself; an occupation which is constantly condemning him, ostracizing him from all that is best and truest in life. Dig trenches, shovel coal, carry a rod; do anything rather than sacrifice your self-respect, blunt your sense of right and wrong, and shut yourself off forever from the true joy of living, which comes only from the consciousness of doing one’s best.”


In order to cultivate concentration, a person must bring their will to bear strongly upon their work and their life. They should realize that every difficulty yields to this power, and that uninterrupted application to one thing will achieve the seemingly impossible.

Mental shiftlessness is powerless in the face of difficulty, but a person of strong will and concentration uses obstacles as stepping-stones to higher things.

You need to begin to develop your concentration today in little things. Cultivate the most intense earnestness in whatever you may be doing.


Say to yourself: “This one thing I do and I do it to the very best of my ability. My purpose is sure and steady. My aim is accurate and certain. I hold my thought severely and positively to the work in hand. My endeavor is to do better with each succeeding effort. I don’t think about tomorrow, for today demands the best that’s in me.”


“I move quietly but persistently toward a definite goal. I shall be immensely successful through constant, earnest and sincere application to my work and duty. I grow daily in my power of concentrated effort. I am absorbed in all I do.”


A person should concentrate not only on matters of business but in their reading and recreation. This great power brings with it many other valuable elements, such as order, punctuality, thoroughness, self-respect, and self-reliance.

Through concentration, a person may aspire to the highest achievements. By its aid, there is practically no limit to ambition.

Buskin said that “men’s proper business in this world falls mainly into three divisions: First, to know themselves.  Second, to be happy in themselves. Third, to mend themselves as far as either is marred or mendable.”

We hear people constantly condemning the fact that they lack concentration, memory, definiteness, and other qualities of excellence, but those same people don’t make the slightest effort to cultivate them.

Few persons are born with really great gifts. Most of the truly great have achieved greatness.  Napoleon ascribed his greatest victories to his ability to concentrate his forces on a single point in the enemy.

Gladstone was remarkable for this same power.  When the great statesman died, Lord Eosebery said: “My lords, there are two features of Mr. Gladstone’s intellect which I cannot help noting on this occasion, for they were so signal, so salient, and distinguished him so much from all other minds that I have come in contact with, that it would be wanting to this occasion if they were not noted. The first was his enormous power of concentration!”

“There never was a man, I feel, in this world, who, at any given moment, on any given subject, could so devote every resource and power of his intellect, without the restriction of a single nerve within him, to the immediate purpose of that subject.”


The story is told of an English statesman whose powers of concentration were so great that after a great debate in Parliament, they hurried from the House bareheaded, passed his coach at the door, and walked all the way home in a pouring rain.

In the highest form of public speaking, men become so absorbed in their subject that they lose for the time being all consideration and thought of everything else. This power is really indispensable to the highest form of extempore address.

The great pulpit orators of the world possessed this faculty in a preeminent degree. Whitefield, Mirabeau, Wilberforce, Parker, Spurgeon, Beecher, Phillips Brooks, all were men of tremendous earnestness and concentration.

John Bright was so completely absorbed in the subject of a forthcoming speech that they brooded over it day and night, talked it over with his friends, and when no one else was available discussed it with his gardener.

But along with a person’s concentration there must be actual performance. Dr. Nicholas Murray Butler says that “Indefinite absorption without production is fatal both to the character and to the highest intellectual power. Do something and be able to do it well. Express what you know in some helpful and substantial form; produce, and do not everlastingly feel only and revel in feelings–these are counsels which make for a real education and against that sham form of it which is easily recognized as well-informed incapacity.”


The power of concentration is to be developed so as to enable a person to do better work, to produce the best of which they are capable. It does not mean brooding and meditating, with no thought of action and production. It is to encourage work, not restrain it.

It’s a mistake to think that concentration means a straining of the mind.  On the contrary, it is power in repose.

It’s not a nervous habit of doing your work under pressure, but the ease of self-control. Every person should have one great ideal in life toward which they direct their best powers.

By constantly keeping that aim before you, by bending your energies to it, you can hope eventually to attain to your highest goals.

When a successful financier was asked the secret of his great success, he said that as a young man they made a strong mental picture of what some day he would become.

Day and night he concentrated his powers upon that one goal. There was no feverish haste, no nervous overreaching, and no squandering of mental and physical power, but a strong, reposeful, never-wavering determination to make that picture of his youth a living reality. Such is the power of concentration. Such is the secret of success.


The Importance of Concentration

Concentration is the ability to center the focus of the mind on an individual object or thought to the exception of everything else. It’s the power to hold the attention centered on what you’re doing.

Doing one thing and simultaneously thinking about something else, shows a lack of concentration. Any action, if executed when the mind isn’t focused on it, is not done well.

Very few truly have strong powers of concentration. Most individuals acknowledge it is importance, but few do something to grow or strengthen it.

Concentration has high value. It aids in work to be done more efficiently. It tones the memory, makes it easier and quicker to analyze, and makes you more sharp and mindful of your environment.

Actions, tasks, and work are executed better, quicker and with less mistakes. Concentration is needed for creative visualization, thought transference and psychic abilities, curing and magic.

It’s of great importance for meditation. It helps to contain the ceaseless stream of thoughts, and thereby bring peace of mind and exemption from nagging thoughts.

Center Yourself

When the power to concentrate develops, less thoughts are capable of trespassing into the mind without permission. This means more mental control and more inner serenity and happiness.

It’s crucial to have good powers of concentration, if you wish to carry on your day-to-day affairs of life in an effective and efficient method, to succeed in the material world or to develop spiritually.

Concentration may be developed and fortified by suitable exercises, just like building up and toning the physical muscles through muscle building exercises. If you lift weights, you tone the muscles of your body. If you execute concentration exercises you tone your mental muscles.

Concentration is a really easy process, although not so simple to practice. This is because the mind is very much used to running here and there, and rejects any attempt that aims to contain and calm it down.

Yet, by suitable exercises, it’s possible to develop it and teach it to concentrate solely on one subject or object. The more time you dedicate to developing and working out the mind, and the more sincerely you practice the exercises, the stronger your concentration will become.



27 Tips To Get Rid Of Stress

27 get rid of stress


Were you stressed lately? Fret not! There are ways to get away with it.

Here are 27 steps you can take toward relieving stress:

1. Don’t just sit there. Move!

According to many psychologists, motion creates emotion. You might notice that when you are idle, it’s easier to become depressed.

Your heart rate slows down, fewer oxygen travels to your brain, and you have slumped somewhere in a chair blocking air from reaching your lungs.

Exercise can be a great stress buster.  People with anxiety disorders might worry that aerobic exercise could bring on a panic attack.  After all, when you exercise, your heart rate goes up, you begin to sweat, and your breathing becomes heavier.

Don’t panic – it’s not an attack!  Tell yourself this over and over while you’re exercising.  Realize that there’s a big difference between the physical side of exercise and what happens when you exercise.

_rose_rid of stress

2. Smell the roses.

How do you smell the roses? How about investing some money to go on that one trip you’ve been dreaming about? Visit a country with lots of exotic places to jolt your imagination and spur your creativity. You need to detach from your daily activities and venture a little bit.

3. Help others cope with their problems.

It is very therapeutic when you engross yourself in helping others. You will be surprised how many people’s problems are worse than those you may be facing.

You can offer others assistance in countless ways. Don’t curl up in your bed and let depression and stress take hold of you.

Get out and help somebody. But be careful.  Don’t get caught up in other people’s problems in an attempt to forget about your own.

4. Laugh a little.

By now you’ve heard that laughter is a good internal medicine. It relieves tension and loosens the muscles. It causes blood to flow to the heart and brain. More importantly, laughter releases a chemical that rids the body of pains.

Every day, researchers discover new benefits of laughter. Let me ask you this question: “Can you use a good dose of belly-shaking laughter every now and then?” Of course, you can. What are you waiting for? Go to a comedy club or rent some funny movies.

5. Wear your knees out.

If there were one sustainable remedy one could offer you when the going gets tough, it would be prayer. Many people, depending on their faith, might call it meditation. It doesn’t matter to me what you call it, as long as you have a place to run to.

There you have a few quick fixes when you’re feeling stressed.  Want more?  No problem!

6. Make stress your friend.

Acknowledge that stress is good and make stress your friend! Based on the body’s natural “fight or flight” response that burst of energy will enhance your performance at the right moment.

Perhaps, you were able to notice or see a top sportsman totally relaxed before a big competition. Use stress wisely to push yourself that little bit harder when it counts most.

7. Stress is contagious.

What we mean by this is that negative people can be a huge stressor.  Negativity breeds stress and some people know how to do nothing but complain.  Now you can look at this in one of two ways.

First, they see you as a positive, upbeat person and hope that you can bring them back “up”.  If that’s not it, then they’re just a negative person and can’t feel better about themselves unless those around them are negative as well.

Don’t get caught up in their downing behavior.  Recognize that these kinds of people have their own stress and then limit your contact with them.  You can try to play stress doctor and teach them how to better manage their stress, but be aware that this may contribute more to your own stress, so tread lightly.

8. Copy good stress managers.

When people around are losing their head, which keeps calm? What are they doing differently? What is their attitude? What language do they use? Are they trained and experienced?

Figure it out from afar or sit them down for a chat. Learn from the best stress managers and copy what they do.

9. Use heavy breathing.

You can trick your body into relaxing by using heavy breathing. Breathe in slowly for a count of 7 then breathe out for a count of 11.

Repeat the 7-11 breathing until your heart rate slows down, your sweaty palms dry off and things start to feel more normal.

10. Stop stress thought trains.

It is possible to tangle yourself up in a stress knot all by yourself. “If this happens, then that might happen and then we’re all up the creek!” Most of these things never happen, so why waste all that energy worrying needlessly?

Give stress thought-trains the red light and stop them in their tracks. Okay so it might go wrong – how likely is that and what can you do to prevent it?

11. Know your stress hot spots and trigger points.

Presentations, interviews, meetings, giving difficult feedback, tight deadlines……. My heart rate is cranking up just writing these down!

Make your own list of stress trigger points or hot spots. Be specific. Is it only presentations to a certain audience that get you worked up? Does one project cause more stress than another? Did you drink too much coffee?

Knowing what causes your stress is powerful information, as you can take action to make it less stressful. Do you need to learn some new skills? Do you need extra resources? Do you need to switch to de-caffeinated coffee?

12. Eat, drink, sleep and be merry!

Lack of sleep, poor diet, and no exercise wreaks havoc on our body and mind. Kind of obvious, but worth mentioning as it’s often ignored as a stress management technique. Listen to your mother and don’t burn the candle at both ends!

Avoid using artificial means to dealing with your stress.  That means don’t automatically pour a glass of wine when you think you’re getting stressed out and don’t light up a cigarette.

In reality, alcohol, nicotine, caffeine, and drugs can make the problem worse.  A better idea is to practice the relaxation techniques we’ve given you.  Then, once you’re relaxed, you can have that glass of wine if you want.

enjoy nature_rid of stress

13. Go outside and enjoy Mother Nature.

A little sunshine and activity can have amazing ramifications on your stress level and will enhance your entire outlook towards life.

Your improved attitude will have a positive effect on everyone in your family and/ or circle of friends. Things which seem overwhelming will soon become trivial matters, causing you to wonder what the predicament was.

Not only will you be less stressed, you will be healthier, happier, and more energetic; ready to face whatever obstacles come your way.

14. Give yourself permission to be a ‘kid’ again.

What did you enjoy when you were a child? Draw. Paint. Be creative. Play with Play- dough. Dance. Or read. Play music. Allow yourself the freedom to express yourself without worry that you’re not keeping with the image of who you are ‘supposed’ to be.

Just relax and enjoy yourself. We all have a little child in us and it’s a good idea to allow expression of the child within from time to time.

This suggestion is excellent and very therapeutic.  There is nothing more satisfying than buying a brand new box of 64 Crayons – the one with the sharpener in the box – and color away in a coloring book.

15. Don’t set unrealistic for goals for yourself.

Many of us set ourselves up for defeat simply by setting unrealistic goals for ourselves. For example, if you are dieting, realize you cannot lose 40 pounds in one or two months.

Or maybe you are trying to reach a goal of obtaining a particular job position. Whatever your goal, allow sufficient time to reach your goals and realize occasional setbacks may occur.

If you reach your goal without any delays, you will be even happier with yourself for arriving quicker than you planned, but don’t expect it.

In fact, don’t expect anything. Expectations and reality are often two entirely different things.

16. Learn it is OK to say ‘no’ occasionally.

Often, many of us feel we have to say ‘yes’ to everyone, every time we are asked for help and feel that we must respond in a positive fashion.

But, remember, you cannot be all things to all people. You must first meet your own needs before you can truly give others what they need while at the same time keeping yourself happy.

17. You do not have to do everything your family, friends, and others who ask.

Of course you can help others, but first, make sure you have done what is necessary to take care of yourself.

18. Make time for yourself, your number one priority.

Once your own needs are met you will find you have more time for others. And you may find more pleasure in helping others when you don’t feel that you must always put others needs before your own.


We’re not done yet!  There are so many great ways to combat stress and anxiety.  You deserve to get all the information you can.

Here are some more stress busters.

19. Yell! That’s right, scream at the top of your lungs – as loud as you can. 

While this may not be feasible in your home, it works great when you’re in your car with the windows rolled up.  Let out a guttural yelp from deep down inside.  It’s liberating!

20. As it was said before, music can be extremely beneficial when getting rid of stress. 

Think how much better you can feel when you belt out “Copacabana” at the top of your lungs!  Who cares if you can’t carry a tune?  You’re doing this for you!

21. Take up a new hobby like knitting or crocheting.

Don’t worry about being good at it. It’s the process that’s beneficial. Sitting still while performing repetitive movements is calming and stabilizing for many people. It can be time to collect your thoughts.

22. Start a garden.

Even apartment-dwellers can do this. Inside in pots, pots on the patio, pots, a small spot in your yard. There is a little work to setting it up.

Tending plants, fruits, vegetables, flowers and watching them grow, bloom, or yield food is rewarding. Avid gardeners say working a garden is the best way to control stress and worry. An added benefit is the creation of a more beautiful, restful environment.

play with dog_remove stress

23. Play with a dog or cat.

Experts say pet owners have longer lives and lesser stress symptoms that non-pet owners.  Playing with your pet provide good vibrations – for you and for the pet!  It’s a form of social interaction with no pressure to meet anyone’s expectations!

24. Look at the stars and the moon.

It can be a very humbling experience to lay on a blanket with your hands behind your head and gaze up into the night sky.  It’s more than humbling. It’s downright beautiful and relaxing!

25. Treat yourself to some comfort food.

But be careful or over-eating could become your big stressor.  Enjoy in moderation and make yourself feel better.

26. Swing around.

Remember the feeling of sitting inside that little piece of leather on the playground as you sway back and forth and feel the wind whipping through your hair?  Do that!

If you don’t have a swing in your yard, go to a playground and remember to pump your legs back and forth to see how high you can go.  It’s liberating!

27. Take a candle lit bubble bath.

Even you guys out there can benefit from a warm bath bathed in the soft glow of candlelight.  Lay your head back, feel the bubbles and the warm water, and let your stress go right down the drain when you pull the plug!


Phew!  There you have twenty-seven ways to relax and de-stress.  You can come up with your own ways as well.

The key, really, is to find something that makes you feel better when you are overwhelmed and practices that method faithfully.  You’ll be a healthier person overall.



How Stress Affects Your Body And Disrupts Vital Organs?

stress_affects body


Stress affects just about everyone’s daily lives. Unfortunately, stress is not a benign thing. It can affect your body in ways that can have a long-lasting impact on your health.

Your body, however, has a much broader definition of stress. To your body, stress is synonymous with change.

Anything that causes a change in your life causes stress. It doesn’t matter if it is a “good” change or a “bad” change, they are both stress.

When you find your dream apartment and get ready to move, that is stress. If you break your leg, that is stress. Good or bad, if it is a change in your life, it is stress as far as your body is concerned.


Anything that causes change in your daily routine is stressful.

Anything that causes change in your health is stressful.

Imagined changes are just as stressful as real changes.


Here are some ways stress can affect your health:

The Effect of Stress on Your Body

There is a certain degree in which stress can affect your body. A stressed person will complain of headaches and body pains here and there. If left unchecked, this will lead to a migraine and muscle tension that will eventually lead to stiffness.

Major changes will affect the biochemical functions of your body. This involves diarrhea, constipation, nausea, and dizziness.

You will find it hard to sleep at nights even if you feel weak and needs rest. People usually resort to medications to counter this effect, but will only give temporary remedy.

To those who suffer from a weak heart, most often they will complain of chest pains and rapid heartbeat – the usual signs and symptoms that will eventually lead to stroke or cardiac arrest.

Note, however, different physical manifestations of stress can be seen for different people, it all depends on your body’s capacity.

If stress becomes persistent and low-level, however, all parts of the body’s stress apparatus (the brain, heart, lungs, vessels, and muscles) become chronically over-activated or under-activated.

This may produce physical or psychologic damage over time. Acute stress can also be harmful in certain situations.

business-effects of stress

The Effect of Stress on Your Brain 

Stress can cause you to lose your concentration and memory abilities. Whether this is psychological or physiological is not completely clear.

When you are under stress, parts of your brain associated with memory, such as the hippocampus, do not work well and you cannot turn short-term memory into long-term memory.

You can also fail to concentrate on things you hear or things you are reading. It isn’t clear whether this is a long-term effect or short-term effect; however, things like stress reduction techniques seem to be able to restore your ability to think.

Stress causes problems with the chemicals in your brain. When life is smooth, your brain is able to produce enough “calming chemicals,” such as serotonin, to keep up with normal levels of stress, demands, and expectations.

But when too much stress is placed on the brain, it begins to fall behind in its ability to cope. As the stress continues, some of the calming chemicals may begin to fail.

Important nerve centers then become distressed. You enter a state of brain chemical imbalance known as – overstress.

Overstress makes people feel terrible. With stress overwhelming the brain, a person feels “overwhelmed” by life.

People complain of being tired, unable to fall asleep or to obtain a restful night’s sleep. They have plagues of aches and pains, lack of energy, lack of enjoyment of life. They feel depressed, anxious, or just unable to cope with life.

The Effect of Stress on Your Gastrointestinal Tract 

Stress triggers the body’s fight or flight response so that epinephrine and norepinephrine are released from your adrenal glands. This has multiple effects on the body.

One thing this phenomenon does is shunt blood away from the gastrointestinal tract and toward the muscles of the body as a way of gearing up to “fight or flee” from a real or imagined opponent.

This can lead to a decreased blood flow to the gastrointestinal tract, which translates into indigestion and poor uptake of nutrients. Fortunately, this can be short-lived unless you live under situations of chronic stress. Then the GI system will be more permanently affected.

blood-pressure-effects of stress

The Effect of Stress on Your Cardiovascular System 

Stress causes the release of epinephrine and norepinephrine, which automatically raises your blood pressure and heart rate. This puts more stress on your heart and puts you at higher risk of suffering from hypertension-related diseases like heart failure, stroke, and heart attack.

These kinds of things do not happen overnight but if you suffer from chronic stress, the long-lasting implications of heart disease, peripheral vascular disease, heart failure, and stroke are real possibilities, especially if you do not eat well or have a strong family history of heart disease.

The Effect of Stress on Your Immune System 

Excess stress also causes the release of cortisol from the adrenal cortex. Cortisol has many effects on the body but one of the main ones is that it suppresses the immune system.

High levels of cortisol mean that you are at greater risk of getting colds and the flu and have a harder time healing from open sores, cuts, or wounds.

Cortisol can suppress several aspects of the immune system so you will find yourself sicker more often when under stress than you would be if you were under less stress.

Stress Affects Your Looks

Stress has been proven to rid your body of many essential vitamins and minerals, particularly vitamins C, E, and B.

This leads to lethargy, lower focused mental activities (clinically stress causes more erratic brain activity and a reduction in the short term and long term memory), drying out and aging of the skin (in some).

And in others, an increase in the sebaceous gland activity – which usually brings pustules, acne, and rosacea – all bring more stress as we then become more entangled in how others view our physical appearance.

When you can’t sleep, you look tired. When you have aches and pains, you look (and feel) unhappy. When you have no energy, you can’t participate in life with your usual smile and sparkle. Stress can also cause skin rashes and stomach problems, which will also affect how you look.

woman-effects of stress

Physical Effects of Stress on Women When It Is Distress

Women seem to suffer from stress more often than men; with 73% of women identifying themselves as the primary decision-maker in the household and the caregivers for their children, partner and in some cases parent or parents, each aspect of care brings stress.

Unfortunately, too often women do not take the necessary steps to alleviate that stress, and their own physical health suffers.

Physical effects of stress on women when that stress is negative distress include health concerns such as a backache, shoulder and neck pain, headache, migraine, and digestive distresses.

The list goes on with insomnia, the absence of menstruation, abnormal bleeding during menstruation, pregnancy concerns, and fertility problems.

The physical effects of stress on women can be traced to everything from itchy skin to heart disease and cancer, including mood swings, weight gain, serious fatigue, crying, aches, and pains.

Behavioral Problems Related to Stress

Aside from physical manifestations of stress in your body, you might also notice some behavioral changes while under the throes of stress.

Changes in sleeping patterns, lack of sleep or inability to sleep during normal slumber hours are usually the initial reactions to stress. These are usually caused by heightened emotional and mental functions which are more into the negative aspect rather than positive.

Self-pity and isolation are caused by the depressed mental state of the person when certain problems crop up in their everyday life.

Irritability and anger will start when the person is bereft of his or her natural ability to rationalize which is usually the case when stressed or being burdened by heavy problems.


Things You Can Do To Reduce Stress

Because stress can wreak havoc on your body, you need to do what you can to lessen the stress on your life so you can remain healthy.

Sometimes it is just a matter of reducing the things in your life that are major sources of stress. It might mean getting out of a stressful relationship, getting your finances in order or changing your job situation so you don’t go to work each day with stressful feelings.

If you are stressed-out or anxious and tend to become negative when in this state of mind, try the following steps:
  • Take care of yourself by eating a healthy diet, exercising regularly and getting adequate sleep.
  • Express your emotional reactions honestly so you can effectively deal with what’s bothering you.
  • Confide in someone – your mate, a good friend or a trusted relative.
  • View the cup as half full instead of half empty.

Stress balls are wonderful for relieving tension and pent up frustration. Many people will find that when they are going through a period of stress they feel the need to do something with their hands.

If you can’t change your circumstances, you may want to practice stress-relieving techniques. These include things like meditation, Tai chi, yoga, and Qigong.

These activities can be easily learned through attending classes at a local health club or purchase a DVD, an online program or any course available online  that will teach you ways to reduce the amount of stress you perceive in your life so you can live a healthier life.

Another great way to reduce stress is to take a vacation or spend time in nature that naturally calms the mind, body, and spirit.