Stay Calm and Live Happier with Stress Management Tips

People have varying personalities, so none would react exactly the same way when placed in similar instances. Some may be indifferent to, say, being cut off on the road, other folk let for vehement exclamations. Still others may let it go, but will stew about it for a few kilometres – or cut the driver off at the next possibility.

In a world today where quite possibly stress-inducing situations are just around the corner, though, it's important to try and avoid becoming more stressed out. So, besides having mindfulness training Philippines, how do you control your temperament and not fly off the handle?

1. Breathe. Deep breathing can you keep calm even in a situation where you're likely to blow up.  After a minute or so, you should feel tranquil enough to talk without having to shout. You'll also think more clearly, enabling you to share your side without sounding confrontational.

2. Call a time-out. Nope, it isn't just for kids. There are specific times of day that turn out infuriating, if not hectic for you. Give yourself a few minutes before dealing with people during those times.

The same goes for situations you feel you might get into a shouting match with someone. Take a step back or head for a quiet room; gather your thoughts, then resume talking.

3. Break a sweat. Exercise can help you burn your stress away so you're less apt to get mad or sulky. It's also a good choice when letting off steam without yelling at someone accidentally.

4. Look elsewhere. Dwelling on what made you aggravated won't do a thing to relax you; instead, you'll get more steamed up. Avoid this by looking up techniques to eliminate that difficulty. For instance, closing the door to your kid's room if the messiness makes you fume.

5. Just let it go. Not the song that played endlessly for several months after Disney's “Frozen” came out. Letting yourself stew about something is never good for you. After you tell someone you forgive them for slighting you, you have to mean it. That means not bringing it up anymore, and don't think about the slight now and then, either.

Happiness is a choice, and these are just some ways you can make that choice, to regulate your temper and your stress, so you have a better life.


                           

Everyday Relaxation – Simple Stress Relief Tips

Wake up, have your morning meal, get dressed, go to work. Come back home at night, sleep - the pattern goes on. Not only is this kind of life is colorless, it can quickly become stressful.

The good news is, you don't need to do a lot or spend much in order to make your schedule less monotonous, minimizing anxiety at the same time. Happiness is a choice, after all, and part of it involves relaxing. So here are some astonishingly simple ways to chill out after work. No, you don't need to pack for a weekend getaway.

1. Go unplugged. You've just done your 8 hours or more in an air-conditioned area, surrounded by electronic gadgets and the like. Once home, turn off your mobile, tablet, even your mp3 player. That way, there's no planning messages to send, calls to make, and so on.  

2. Breathe in. Sit in a peaceful place and totally focus on your inhaling and exhaling. Even just 5 minutes will work wonders.

3. Get your game on. If you can't see yourself going unplugged for a day, use technology to help you relax instead. Don't check Facebook, Twitter, or other social media accounts, and don't just browse online either. Instead, take an hour to play a video game of your choice, no matter how recent or 'old'. Just make sure you sit up properly, not slouch in your chair or on the couch. 

4. Prepare a meal. Experiment or improvise in the kitchen, or follow a fixed recipe. Eating a well-balanced meal that nourishes your body helps to bring you back into balance, enhancing your mood. As a result, you feel considerably less stressed out. 

5. Take a bath. Fill the bathtub with water and add a few drops of aromatic oils – like lavender. Use the time to clean yourself thoroughly, and lounge in the tub for a while. It's 'me' time, so don't rush it, even if you want to get out before you get prune-y. 

6. Really enjoy an activity. This is one of the easiest solutions for a bad day you could ever try. Performing something you prefer takes your mind off disturbing things and will help you loosen up, and it can help with you learning how to overcome depression. Read a book, draw or doodle – regardless of your hobby, it's an awesome way to unwind. 

Secrets to Coping with Anxiety

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There are many reasons for people to be anxious these days – general threats to safety, for instance, or the fear of losing one's job. Obviously, not all these reasons are something that can easily be changed. A little anxiety is good, though. For example, your being anxious before a job interview makes you prepare a bit more carefully, and think about what to say.

Thing is, anxiety can take on a life of its own, triggering your “fight or flee” response (or “flight or flight”, however you want to call it). It isn't just once, though – the response is triggered constantly throughout the day, and you feel as though trouble's around every corner. This chronic worrying and tension is what's known as Generalized Anxiety Disorder.

How do you deal with this intrusive kind of anxiety, and keep it from wreaking havoc on your day-to-day life?

1. Understand your worrying. Thinking about what-if situations actually won't get you anywhere. The trigger may be external, but it's your inner dialogue that encourages your worry.  Practice taking a different tack whenever that happens.

For example, instead of letting yourself come up with worst-case scenarios and then fretting over them, ask yourself why you'd think of that? Chances are, that was an illogical notion, and is seriously unlikely to happen.

2. Form connections. There is strength in numbers, and nowhere is this more true than in dealing with anxiety; the more connected you are with others; the less vulnerable you feel. One problem, though, is that GAD can lead to relationship problems because of what you need from said relationships.

Essentially, you just need a few good friends whom you can count on to be your support system, to chat with you, and generally be there for you.

3. Practice relaxation. Deep breathing and other relaxation exercises help you feel less tense. Yoga is a good way to work off tension; mindfulness training is another. You have several options, really. It's impossible to be relaxed and anxious at the same time, so just find something that works for you to stay relaxed more often than you are tense.

Beating Depression: Little Ways to Brighten Your Mood

Depression isn't the most cheery of conditions – literally. There are days you won't feel up to taking care of responsibilities, talking with people, being out and about. It's normal to feel down sometimes, of course. With depression, though, the feelings of sadness are very persistent, and they can interfere with day-to-day living.

Nevertheless, there's good news; there are tips on how to overcome depression – perhaps slowly, but surely. Here are a few of them.

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1. Get a good night's sleep. Getting enough sleep and maintaining a regular sleep-wake schedule can help people with depression. Adequate rest can help regulate certain chemicals, including the ones that affect your mood. This means you'll be less prone to, say, mood swings.

2. Set goals. They don't have to be big goals at first. As hinted earlier, depression can affect your everyday living, and you might not feel up to doing chores and the like. So you can start with small goals, like watering the garden everyday, or doing the dishes. Once you start feeling better, your daily goals can be more challenging.

3. Exercise. You don't have to run a marathon or hit the gym for more than an hour in order to feel the benefits. Even just taking a walk every day can do wonders for your mood, thanks to the release of feel-good endorphins every time you work out.

4. Let the light in. Open drapes or curtains when you wake up so that your room – and your mood! - becomes brighter. You can also try heading outside soon after you wake up and feel more alert, since being outdoors can boost your mood, too.

5. Cuddle a pet. Petting a dog for several minutes helps to release the feel-good hormones and lowers the stress hormone cortisol. You get the same mood boost from playing with a kitty – or any furry friend, really.

6. Find something new to do. Depression can make you feel as if you're stuck in a rut, so looking for a new activity, or picking an old hobby back up can help fight that feeling.

7. Look on the bright side. No, really. Challenging yourself to think positively, since a positive thought can boost your mood, even a little. For many people, it boils down to happiness is a choice. It just happens to be a bigger or tougher one when you're depressed.

5 Simple Ways to Let Happiness In

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With a lot of responsibilities and tasks demanding our attention every day, it can be hard to get a break. As a result, many people feel stressed out, overworked, and decidedly unhappy. Some may think that happiness is something you're either born with, or without.

Positive psychologists say otherwise – that happiness is a series of habits that you can practice and cultivate until it becomes part of you. Short of signing up for a stress management program, which would no doubt work, what can you do every day, to bring in a bit more happiness.

1. Do something fun. Having something to look forward to that you're sure to enjoy can give you a glimmer of hope even through a bad day at work. Whether you schedule a movie out with friends, or a trip to your favourite beach over the weekend, mark it on your calendar.

Even if the event isn't for a few months, preparing for it will still give you the happy boost you need from time to time.

2. Be grateful. At the end of the day, sit down and list 3 to 7 things you're grateful for, no matter how big or small, important or mundane. Counting your blessings is a great way for you to be more mindful of the little things that happen every day.

Had just enough change to buy a treat from a vending machine? Write it down. Didn't get into a car crash on your commute home? That's definitely going on the list. 

3. Munch a healthy snack. Crackers with peanut butter, an apple with cheddar cheese, or greek yoghurt with your choice of fruit. These are all snacks that balance carbs, fat, and protein, which can help improve your mood. A square of dark chocolate is a good idea, too.

4. Pick a 'flow' activity. Have you ever gotten into an activity where you lost all track of time, perhaps even place? That's 'flow', and it can happen with anything you tend to get really involved in. So whether it's drawing, dancing, cooking, or even knitting, don't be afraid to indulge.

5. Take a walk. Walking down a forest path or in a park is commonly recommended in stress relief programs, and it works as a mood booster, too. It combines light exercise with peaceful surroundings – two things that work to help you feel better.

5-Minute Stress Relief Programs that Work

                 

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Life can keep you busy – so busy that you can often feel like you don't have enough time to breathe. With so many things clamouring for your attention, from spilled coffee to a lunch meeting, to grocery shopping and dinner prep, it's no wonder you feel more and more stressed.


Thankfully, there are things you can do to feel less pressured, and to move further from being on the brink of a breakdown. These things are like mini stress relief programs, which you can do in as little as 5 minutes. Here's a small sampling.

• Munch something. Studies have shown that stressed adults crave salty and crunchy snacks, so crunch away on some pretzel sticks, some celery, or a handful of trail mix. You can also bite into a square of dark chocolate. Just a little over an ounce of it can help regulate cortisol levels.

• Pour the tea. Not only is it good for digestion, but it has L-Theanine, a chemical that helps keep anger in check. It won't take long for the water to boil and the leaves to brew, so pour yourself a cup and take a sip. 

• Head for nature. Get out of the house or the office if it's a sunny day. People who suffer from depression had a bit more pep when exposed to bright light, like that from the sun. So there's no reason it won't also give you a much-needed lift.

Can't leave your desk? Just stare out the window at trees, shrubs, or a lawn – anything green.

• Put on some tunes. Put together a list of your favourite songs, and listen to them when you're feeling the pressure. Hearing melodies and lyrics that you love can help you feel better and bring you out of a bad mood. Dancing to your favourite beats can have the same effect. 

• Meditate. Try the Vipariti Kirani pose from yoga – with legs almost vertically against the wall and your torso on the floor. This gives you a good stretch, and your deep breathing is a form of meditation. 

Or sign up for a mindfulness based stress reduction program so you have a better idea how to perform mindful breathing. This kind of breathing means you're paying attention to something else rather than what's stressing you out.

Simple Stress Relief Tips for Everyday Relaxation

Wake up, eat breakfast, get dressed, go to work. Come home at night, sleep. The cycle repeats. Not only is this kind of life repetitive and colorless, it can become stressful very quickly. The good news is, you don't need to do a lot, or spend much, in order to change your routine and relieve stress.

Short of looking for stress relief programs, here are several extremely simple ways to unwind and relax after work – and no, you don't need to pack your bags for a weekend getaway.

1. Go unplugged. You've just spent 8 hours or more in an air conditioned room, surrounded by technology. Once you get home, turn off your mobile phone and tablet – even the music player. That way, you're not thinking of text messages you need to send, calls you may need to make, and so on.

2. Breathe. Sit in a quiet room and focus on your breathing. Even just 5 minutes will work wonders.

3. Play a game. If you don't think going unplugged for a night is for you, use technology to help you unwind – but don't check your Facebook, Twitter, or other social media accounts. Instead, take, say, an hour to play your video game of choice. Just make sure you're sitting up properly, not slouched in the chair.

4. Take a bath. Draw yourself a bath, and add a few drops of aromatic oils, like lavender, to the bath water. Take the time to clean yourself thoroughly, and then soak in the tub for a while. Don't rush 'me' time, although you may want to get out before you get prune-y.

5. Prepare a meal. You could improvise or experiment in the kitchen, or follow a tried-and-tested recipe. Eating something light and healthy can help bring your body's chemicals back into balance and boost your mood, so you feel less stressed.

6. Indulge in a hobby. This is among the quickest fixes for a terrible day you could ever try. Doing something you love takes your mind off stressful matters and helps you relax without you having to look for a stress management program. Read a book, draw or doodle – whatever your hobby is, it's a great way to unwind.